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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.

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

Gate Pose

Parighasana

Gate Pose is a kneeling side bend with one leg extended to the side. It gives a clear stretch through the side body and inner leg while asking you to stay organised through the pelvis and ribs.

Person practising Gate Lunge Variation with one knee down, the other leg extended to the side, and the torso bending gently over the straight leg.

Gate Lunge Variation

Parighasana Variation

Gate Lunge Variation blends a kneeling lunge with the side-opening shape of Gate Pose. It gives you a clear stretch through the inner leg and side body while also asking for balance and steady support through the grounded knee.

Person lying on the back in Figure Four Stretch with one ankle crossed over the opposite thigh and hands holding behind the lower leg.

Figure Four Stretch

Sucirandhrasana

Figure Four Stretch is a simple reclined hip opener that works into the outer hip and glute area without asking much from balance. The floor supports the spine, which makes it easier to notice how much effort you actually need.

Person practising Eagle Arms Stretch with one arm wrapped under the other and elbows lifted in front of the chest.

Eagle Arms Stretch

Garudasana Arms

Eagle Arms Stretch wraps one arm under the other to spread the space across the upper back and work into the shoulders. It is a simple shape, but it feels clearer when the elbows stay roughly in front of the chest and the shoulders do not creep up.

Side view of Cow Pose on hands and knees with chest moving forward and spine gently arched.

Cow Pose

Bitilasana

Cow Pose is a gentle spinal extension from hands and knees. It can help you explore chest opening, shoulder position and the feeling of the front body lengthening without forcing a deep backbend.

Back view of Cow Face Arms with one elbow pointing up and the other down as the hands reach toward each other behind the back.

Cow Face Arms

Gomukhasana Arms

Cow Face Arms is an upper-body stretch that combines one arm overhead and one arm behind the back. It can help you explore shoulder mobility without loading the wrists, and it works well seated or standing.

Side view of Cat Pose on hands and knees with the spine rounded toward the ceiling.

Cat Pose

Marjaryasana

Cat Pose is a simple spinal rounding done from hands and knees. It is often used with Cow Pose to warm the back, wake up the abdominal wall and help you feel the movement of the spine more clearly.

Person lying on their back in Banana Pose with body curved gently to one side and arms overhead.

Banana Pose

Bananasana

Banana Pose is a quiet side bend done on your back. It gives you a simple way to lengthen through one whole side of the body without needing balance or much effort.