Explore by goal

Yoga Poses for Desk Workers

Break up long periods of sitting with yoga poses that bring movement back to areas that can feel stiff after desk work. Explore options for the shoulders, spine, hips and legs, and choose movements that feel comfortable for your body.

Build a practice around this goal

The poses below share this goal classification, but a useful practice still needs an appropriate order, level and pace. Use the pose guides for modifications and safety notes, or let the Practice Builder arrange a complete sequence.

Build a practice Browse routines

Person reclining in Supported Fish Pose over a prop with chest gently lifted and head supported.

Supported Fish Pose

Matsyasana Variation

Supported Fish Pose is a quiet reclining backbend done over a block, bolster or folded blanket to open the front of the chest without much effort from the arms or legs.

Side view of Thread the Needle Pose with one arm slid under the chest and shoulder resting on the floor.

Thread the Needle Pose

Parsva Balasana

Thread the Needle is a gentle kneeling twist for the upper back and shoulders. It gives you a clear way to rotate through the thoracic spine without needing a large range, and you can keep it quite small if that feels better in your body.

Person practising Standing Side Stretch with arms overhead, leaning gently to one side while both feet stay grounded.

Standing Side Stretch

Indudalasana

Standing Side Stretch is a simple upright side bend that helps you create length through the sides of the body while keeping the feet grounded and the breath easy.

Person lying on the back in Supine Spinal Twist with bent knees resting to one side and arms open.

Supine Spinal Twist

Supta Matsyendrasana

Supine Spinal Twist is a floor-based twist that gently rotates the spine and shifts the work out of the feet and hands. It is often used near the end of practice to unwind the back, soften the waist and ribs, and let the breath settle.

Side view of Reverse Tabletop Pose with hands and feet pressing into the floor and hips lifted.

Reverse Tabletop Pose

Ardha Purvottanasana

Reverse Tabletop is a simple back-body strength pose that opens the front of the shoulders and chest while asking the hips to lift. It can be useful after sitting, though the comfortable range will vary from body to body.

Person lying on the back in a supported reclining twist with eagle-wrapped legs and arms open to the sides.

Reclining Eagle-Leg Twist

Supta Garudasana Variation

Reclining Eagle-Leg Twist combines a wrapped-leg shape with a supine twist, creating a clear stretch through the outer hip and side waist while keeping the body supported by the floor.

Person lying on their back in a one-knee supine twist with one knee crossing the body and one arm open to the side.

One-Knee Supine Twist

Jathara Parivartanasana Variation

One-Knee Supine Twist is a simple reclining twist that brings gentle rotation to the spine while keeping one foot on the floor. It is often more manageable than a full supine twist and works well at the end of practice or after long periods of sitting.

Person lying on their back with both legs resting up a wall in Legs Up the Wall Pose.

Legs Up the Wall Pose

Viparita Karani

Legs Up the Wall Pose is a quiet supported inversion done on the floor with the legs resting against a wall. It can be a simple way to pause, soften effort and give the back body a break after standing or sitting for a long time.

Front view of Lion Pose in a kneeling seat with hands on knees, chest lifted, mouth open and tongue extended.

Lion Pose

Simhasana

Lion Pose is a simple seated posture often practised from kneeling. It combines an upright spine, a broad chest and a deliberate facial release, so it can be useful when you want a short, alert pause rather than a long hold.

Half Gate Pose with one knee on the floor, the other leg extended to the side, and the top arm reaching overhead.

Half Gate Pose

Parighasana Preparation

Half Gate Pose is a simple kneeling side stretch with one leg extended out to the side. It gives you a clear way to explore the inner leg, side waist and ribcage without needing a deep range.

Continue learning

Learn how pose order changes a complete session in How Yoga Sequencing Works. If you are learning a particular pose, use the Pose Progression Explorer to find preparation and possible next steps.