Yoga for desk workers: 20 minutes for neck, shoulders and upper back
Long hours at a screen pull the head forward, round the upper back and tighten the hip flexors. This short sequence works on all three, and most of it can be done on a mat at lunchtime.
Who it's for: office workers, students and anyone who spends the day at a screen. Props: a strap or belt, a block. Good for: a lunchtime class or a workplace session.
| Section | Time |
|---|---|
| Seated release | 4 min |
| Tabletop and floor | 7 min |
| Shoulders | 4 min |
| Hips | 2 min |
| Rest | 3 min |
| Total | 20 min |
Seated release · 4 min
- Easy seat: drop the chin, then slowly bring each ear toward its shoulder, 3 breaths each side.
- Seated side bend: 4 breaths each side.
- Easy seated twist: 4 breaths each side.
Tabletop and floor · 7 min
- Cat and cow: 8 rounds, emphasising the upper back.
- Thread the needle (Parsva Balasana): 6 breaths each side.
- Puppy pose (Uttana Shishosana): 6 breaths, forehead on a block.
- Sphinx (Salamba Bhujangasana): 6 breaths, drawing the chest forward between the shoulders.
- Child's pose: 5 breaths.
Shoulders · 4 min
- Cow face arms (Gomukhasana arms): 5 breaths each side, a strap between the hands.
- Eagle arms (Garudasana arms): 5 breaths each side, lifting the elbows to shoulder height.
Hips · 2 min
Low lunge (Anjaneyasana): 6 breaths each side, back knee on a blanket. Sitting all day shortens the front of the hips; this lengthens it.
Rest · 3 min
Lie on your back with the arms a little away from the body, palms up, letting the shoulders spread on the floor.
Desk-friendly versions
Seated side bends, twists, cow face arms, eagle arms and the neck release all work in an office chair. Set a reminder to do three of them every couple of hours.
Build a version for your own group with the yoga flow generator and “Shoulders” as the focus.
Questions
What yoga poses are good for desk workers?
Poses that open the chest and upper back (puppy pose, sphinx, gentle backbends), release the shoulders (thread the needle, cow face arms, eagle arms) and lengthen the hip flexors (low lunge) counter long hours of sitting.
Can you do yoga at your desk?
Yes, some of it. Seated side bends, seated twists, eagle arms, cow face arms and neck stretches can all be done in a chair. The poses on the floor in this sequence need a mat or a rug.
How often should office workers do yoga?
A few minutes every day helps more than one long session a week. Even a five-minute break for neck and shoulder stretches every couple of hours makes a difference to how sitting feels.