Yoga for Desk Dwellers: How to Revitalize Your Workday With Yoga

Yoga poses to transform your workday and invite calm.


Health, Yoga
Destress at work with yoga.

(fizkes /

Yoga offers a gentle and effective way to revitalize your mind and body, especially if you sit at a desk all day. With a little mindful movement, you can alleviate tension, improve posture, and feel more energized. Incorporating these simple yoga postures into your daily routine, you can transform your workday from stressful to serene. So step away from your desk and release the tension with these yoga poses for desk dwellers. 

Yogi Squat - Malasana

Sitting at a desk all day can cause tension to build up in the body, especially in the lower back. That makes the yogi squat an ideal pose to open the lower back and inner thighs. According to the Yoga Journal, spending a little time squating each day helps restore strength in the legs and flexibility in the calves, ankles, and outer hips.

Begin by standing with your feet a hip-width apart, then lower into a deep squat, keeping your heels grounded. Bring your hands to prayer position and press your  elbows against inner knees. Lengthen your spine and breathe deeply. Breathe slowly and enjoy the benefits of improved flexibility and strength.

Woman doing the yogi squat yoga pose.

(fizkes /

Goddess Pose - Utkata Konasana

Awaken your divine inner strength and confidence during the workday with the goddess pose. According to the Tummee teaching website, this pose embodies the Hindu goddess, Kali. Channel her power, open the hips, and release any kind of tightness, physical or emotional.

Start in mountain pose, standing tall with arms by your side. Next, t wide and turn your feet out. Bend your knees deeply, keeping them aligned with your ankles. Raise your arms to shoulder height with your palms facing down. Sink lower into the squat, engaging your core and lifting through the chest. Hold for a few breaths, then rise back up to mountain Pose. Repeat for balance and stability. 

Performing the goddess yoga pose.

(antoniodiaz /

Wide-Legged Standing Forward Fold - Prasarita Padottanasana

Elongate the spine and calm the central nervous system in this inversion pose. According to a blog on the Everyday Yoga website, this beginner’s pose helps strengthen your hips, lower back, upper back, and core; all those parts that need some extra TLC after sitting all day. 

Start the pose by standing tall. Step in a wide straddle with your heels turned slightly outwards. Inhale and breathe length into your spine and torso. Bring hands to your hips. Then gently fold from the hips with a flat back, bringing your head toward the mat. You can bring your hands to both feet as you gently inhale and exhale, allowing gravity to lengthen your neck and spine.

Yoga training helps you strengthen your core.

(BearFotos /

Cat-Cow Stretch - Marjaryasana-Bitilasana

Awaken energy along your shoulders, back, and pelvis in the cat-cow pose. This yoga pose helps relieve stress (and who doesn’t need a little of that during a long day’s work), according to the  Mayo Clinic.

Begin on your hands and knees, with your wrists directly under your shoulders and knees under your hips. Inhale as you arch your back, lifting your chest and tailbone towards the ceiling. Exhale as you round your spine, tucking your chin to your chest and drawing your belly button towards your spine (cat pose). Flow smoothly between the cat pose and the cow pose with your breath, gently massaging and mobilizing your lower back.

Working out in the office.

(Andrey_Popov /

Supine Twist - Supta Matsyendrasana

Close your practice with a gentle spinal twist, to release tension, aid digestion, and soothe your lower back. Deep twists help counteract the effects of sitting and hunching at a desk all day, according to verywell fit.

Begin the supine twist pose by Laying on your back with your knees bent and feet flat on the mat. Extend your arms out to the sides in a T position, palms facing down. Exhale as you gently lower your knees to the right side, keeping both shoulders grounded on the mat. Turn your head to the left and gaze towards your left hand, feeling a gentle stretch through your lower back and spine. Hold for 30 seconds to one minute, then switch sides to twist in the opposite direction.

Practicing the supine twist yoga pose.

(pixie_mfr /