(Work) Outs: Yoga You Can Do Without Disturbing Your Co-workers

October 19, 2017

You’re sitting all day in an uncomfortable chair at work, your co-worker won’t stop talking about his new baby and your boss just called you in for an emergency meeting. The office is stressful, we get it. You need a stress reliever; you need yoga. Not the full on roll-out-the-mat kind of yoga that you might be thinking of. There will be no “warrior” or “cobra” poses. You can get a full routine in without disturbing your co-workers. I’m talking about yoga where all you need is the space your desk allows.

  1. Pigeon Pose

The Seated Pigeon Pose is meant to stretch out your lower body. While you are seated at your office desk do the following:

  1. Bring your right knee to your chest, hug tightly
  2. Begin to drop and open the right knee away from your hip until the right ankle is rested on top of your left thigh
  3. Sit up as straight and tall as you can, stay in this position for at least 30 seconds
  4. Breathe deeply into your belly and right outer hip, repeat about 10 times
  5. Repeat with left side


  1. Seated Clasping Neck Stretch

Moving up the body to the very top, let’s stretch out that neck that’s been staring at a screen all day. This one is simple:

  1. Sit up straight
  2. Place your hands on the back of your head and clasp them together
  3. Gently pull your hands to your thighs and tuck your chin to your chest
  4. Hold for 30 seconds
  5. Lift head up and release hands


  1. Shoulder Rolls

Back to basics. This move will release tension in your back and shoulders that have been slumped over your desk for way too many hours.

  1. Begin by sitting up straight
  2. Breathe in as you raise your right shoulder up to your right ear
  3. Breathe out while rotating your shoulder around and back, away form your ear
  4. Continue this motion four more times between left and right shoulders
  5. Breathe in as you raise both shoulders up
  6. Breathe out and release them
  7. Repeat five times


  1. Cat Cow Stretch

The Cat Cow stretch alleviates tension in the back, allowing for better stretching throughout the body.

  1. Sit in chair with feet flat on the floor, knees directly above
  2. Bring your hands to your knees
  3. Breathe in as you arch your back and look up
  4. Breathe out as you round your spin and look down
  5. Repeat up to five times


  1. Seated Crescent Moon Pose

Time to relax and unwind with this sweet pose that will help heal and align.

  1. Stay seated or stand tall
  2. Raise arms up to the ceiling, stretch fingers wide then clasp hands together
  3. Lean to the right, 2-3 deep breaths
  4. Lean to the left, 2-3 deep breaths
  5. Repeat three times


Now, time to unwind and relax while still getting your work on at the office.