Chair Yoga Office Workout: Simple Exercises for a Healthy Workday

A chair yoga office workout is precisely what you need if you’re feeling tense or sore after sitting at your office desk every day. It can provide some relief with a number of poses and stretches that can help relieve tightness, improve your posture, and boost your productivity without needing to leave your workspace or bring in equipment.

Although you probably only have a few minutes during your workday, incorporating these stretches into your routine can help your day go a little easier by enhancing your physical and mental well-being.

What Is a Quick Chair Yoga Office Workout?

A quick chair office workout is a series of stretches and poses you can complete in only a few minutes while you sit or stand in your office space. It helps improve your physical strength and conditioning while releasing tension (1).

5-Minute Office Chair Yoga Workout Example

• Neck Rolls (1 minute)

To perform a neck roll, gently rotate your head clockwise several times before switching to counterclockwise rotations.

• Seated Cat-Cow (1 minute)

Alternate between rounding and arching your back while sitting in your office chair.

• Seated Twist (1 minute per side)

Twist gently to the right while holding the back or arms of your chair, then twist gently to the left and repeat.

• Overhead Stretch (1 minute)

Lift your arms overhead and reach for the sky to stretch your torso and arms.

• Neck Stretches (30 seconds)

Gently tilt your head to one side, aiming to touch your ear to the shoulder. Hold the maximum stretch for 30-second then repeat on the other side.

• Shoulder Rolls (30 seconds)

Roll your shoulders up, back, down, and forward in a slow, controlled circular motion for 15 seconds. Reverse the direction and continue for another 15 seconds.

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Office Yoga Stretches

Seated Crescent Moon Pose

The seated crescent moon pose will help stretch your torso and is an excellent choice for someone who’s been sitting for a long time as it will reduce stiffness in the shoulders and ribs (2).

1.     Sit straight with your feet on the floor.
2.     Raise both arms over your head with your palms touching.
3.     Gently lean to the side using only your torso.
4.     Hold for 3-5 breaths at maximum stretch, then return to the starting position.
5.     Repeat on the other side.

Desk Upward Dog Pose

The desk upward dog pose is a great way to counteract slouching and boost your energy during the day by stretching your abs, chest, shoulders, arms, and back (3).

1.     Stand about an arm’s length away from your desk.
2.     Place your hands shoulder-width apart on the desk and step back until your body forms a straight line from head to heels.
3.     Push your hips toward the desk as you lift your chest high.
4.     Roll your shoulders back as you look at the ceiling, stretching your chest.
5.     Hold for 3-5 deep breaths before returning to the starting position.

Chair Pigeon Pose

The chair pigeon pose is perfect for people who are looking to release tension in their hips, which is common for people who spend a lot of their time sitting. This pose also helps improve circulation to the lower part of the body (2).

1.     Sit straight with your feet flat on the floor.
2.     Lift your right foot to place your ankle on the left thigh just above your knee.
3.     Gently press your right knee down toward the floor to get a deep stretch.
4.     Hold for 5-8 breaths, then switch sides.

Stork Pose

The stork pose is an easy but powerful pose that can help improve your balance while strengthening your lower body.

1.     Stand straight with your feet hip-width apart.
2.     Shift your weight onto your left leg as you lift the right one off the ground, bending your knee and bringing it toward your chest.
3.     Hold your right shin with your hands as you stay straight and gaze forward for 5-8 breaths.
4.     Switch sides and repeat

Desk Eagle Arms Pose

The desk eagle arm pose is a seated stretch that helps open up your shoulders, neck, and upper back. It relieves tension that can build up from too much typing while also encouraging deep, focused breathing (2).

1.     Sit straight on a chair with your feet flat on the ground.
2.     Extend both arms in front of you at shoulder height.
3.     Cross your right arm over your left at the elbows.
4.     Bend both elbows with the goal of bringing your palms together or as close as possible.
5.     Lift your elbows slightly and move your hands away from your face.
6.     Hold for 3-5 breaths, then switch sides and repeat.

Read more: 6 Beginner Chair Yoga Poses to Get You Started

Is Yoga Good for Office Workers?

Chair yoga can be a powerful tool for office workers who are looking to maintain their physical and mental health without requiring time off or exercise equipment. Regular practice can improve blood circulation, reduce back pain, and clear your mind, which makes it easier to focus on the topics at hand (4).

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Does Chair Yoga Count as Exercise?

Yes, chair yoga counts as exercise and although it’s gentle, consistent practice can build core strength, increase flexibility, improve your circulation, and improve your overall well-being. While it won’t replace more intense exercise, particularly if you’re looking for hypertrophy or weight loss, it’s a great supplemental exercise that can have a big impact on the quality of your day (5).

How to Do Yoga in the Office

•         One of the greatest things about office yoga poses is you don’t need any extra equipment to get started.
•         Try to clear enough space so your chair won’t be bumping into things as you’re performing exercises such as the seated cat-cow and overhead stretch.
•         Consistency is the key with any exercise and it’s no different with chair yoga in the office. Even a few minutes each day can have a big impact, so make sure you set time aside each day for your routine (6).

Read more: 10-Minute Chair Yoga Flow for Beginners

Which Exercise Is Best for Office Workers?

The best exercises for office workers are those that help release tension that can build up from a busy day and those that help keep you flexible and focused on your posture. While there isn’t one single move that will fix everything, incorporating moves such as neck stretches, seated twists, seated forward bends, and spinal stretches can help you achieve your goals (3).

Frequently Asked Questions

• Which sitting position is healthiest?

The healthiest sitting position involves keeping your feet flat on the ground and your knees at a  90-degree angle. Your back should be straight but relaxed, with your shoulders slightly back. Avoid crossing your legs, slouching, or leaning while working (7).

• Is it OK to do chair yoga every day?

Chair yoga is gentle enough that you should be able to perform it every day without issue, and even a few minutes a day can impact your overall mobility. You may notice some minor soreness after the first few workouts at your desk as your muscles adjust, but it shouldn’t slow you down or affect your day. If you experience moderate or severe pain, scheduling a visit to your physician to rule out any underlying health issues is a good idea (8).

• Is chair yoga real yoga?

Chair yoga involves modifications of traditional poses so they’re accessible to people of any fitness level. Each movement focuses on key yoga concepts, including breathing, controlled movements, and body alignment, which makes them authentic yoga poses (9).

• Does chair yoga work for belly fat?

While office yoga is a little too gentle to make a big change in terms of body fat percentage, it can help condition your body to allow it to do more strenuous activities with less pain. Performing chair yoga consistently also gets you into an exercise routine and mindset, which can help make it easier to transition into a more intense workout routine (10).

The Bottom Line

Chair yoga office workout routines offer a simple and effective way to loosen up, increase blood flow, and get a little exercise during a busy workday. These movements can also help improve your focus and relieve stress without requiring you to leave your desk. A quick 5-10-minute routine can have a big impact on your overall well-being.