10 Office Yoga Poses You Can Do At Your Desk (that won't freak out your colleagues)


Images courtesy of Tummee.com

Try my ten simple office yoga moves that you can do subtly at your desk to relieve stress, ease muscular tension and re-energise in a moment.


It's easy at this time of year to feel tense, particularly when there's so much to do in so little time. These very simple moves will give your body a reset, bringing life back to your joints and encouraging deep breathing to release tension and refocus your mind...without attracting too much attention in the office! Don't underestimate the impact that a little desk yoga can make to your wellbeing.


1. Chair Mountain Pose


In the same way as traditional Mountain Pose, use this strong pose to connect to your breath.


Placing hands on knees and feet flat on the floor hip distance apart, roll the shoulders backwards three times to slide your shoulder blades down your back and away from your ears.


Sitting up tall, feel your sit bones anchoring you into the chair as you elongate your spine, as if someone is pulling a thread upwards from the crown of your head.


Long hours of computer work can encourage us to protract our necks forward, so draw your neck back inline with your spine, keeping the chin level.


Knit your ribcage downwards and together by engaging the abdomen to avoid flaring the ribs.


Breathing from the abdomen, take five long deep breaths, in and out through the nose.


2. Chair Neck Rolls



On an inhale, drop your left ear towards your left shoulder.

Exhale, gently roll your head forwards so your chin falls towards your chest.

Inhale, roll your right ear towards your right shoulder.

Exhale, roll your head forwards.


Take your time with these movements, moving gently and smoothly with the breath and within your range of motion.






3. Shoulder Circles





Sitting up tall, rest your hands lightly on your shoulders.


Gently moving with the breath, slowly circle your elbows forward, drawing large circles in the air with your elbows. Repeat three times before repeating in the opposite direction.