Afternoon slump? Stressed over your workload? Take a few minutes for yoga at the office. That’s right, at the office. Yoga can help you get through a crazy day by lowering your blood pressure, increasing serotonin, and decreasing cortisol. Yoga also helps you focus and releases tension in your limbs. Try these 12 poses at your desk to help you power through your day.
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
1. Neck Circles
Benefits of Pose: Softens and loosens neck muscles. Links movement to breath.
2. Fan Pose
Benefits of Pose: This simple pose works as a heart opener. Stimulates immune system. Opens upper respiratory muscles. Stretches shoulders and arms. Increases awareness of the action of the shoulder blades. Aids in digestion and stretches belly.
3. Cat Curls and Cow on Chair
Benefits of Pose: Softens and lubricates the spine and muscles. Creates space between vertebrae and increases circulation. Stretches secondary respiratory muscles to help aid in better respiration.
4. Shoulder Rolls
Benefits of Pose: Softens and loosens shoulder girdle muscles. Links breath to movement. Warms up the synovial fluid within the shoulder. Helps to release tension.
5. Seated Side Bend
Benefits of Pose: Aids in respiration. Stretches rib cage and lengthens side body.
6. Seahorse Pose
Benefits of Pose: Stretches hip flexors, psoas, quadriceps and torso muscles. Aids in digestion.
7. Number 4 Pose
Benefits of Pose: Aligns shoulders. Stretches back and hip muscles.
8. Seated Mountain Pose
Alignment Points: Keep your spine in good alignment with head, neck and spine in one line. Tuck your chin in a bit and gently lift shoulders up, back and down the back. Keep knees in front of hips with your ankles under knees and all ten toes facing forward.
Benefits of Pose: Increases awareness of posture overall, especially the spine. Strengthens all core muscles of torso and allows more space for organs to perform optimally.
9. Knee to Chest
Benefits of Pose: Releases tension in back and hip. Gentle squeezing action helps the digestive system.
10. Seated Child’s Pose
Benefits: Releases tension in lower back and relaxes the nervous system.
11. Seated Spinal Twist
Benefits of Pose: Stretches torso, ribs and respiratory muscles. Massages internal organs.
12. Groin Stretch
Benefits of Pose: Aligns shoulders. Stretches and strengthens back and core muscles. Stretches inner thighs and opens hips. Helps balance tightness in groin, which impacts the knees and lower back. Increases awareness.
Take a few minutes during your work day to do these simple stretches. They’ll help you offset stress and clear your mind.