10 Yoga Poses for Office Workers

Sitting at a desk for hours, grabbing a fast food lunch, rushing here and there for meetings … it’s stressful, and it can be hard on your health. Integrating some easy, discrete yoga poses for office workers can be the key to increased productivity, energy, and you may even sneak in some relaxation time at work! (Then, after work, you can take time to unwind and relax with wine.)

Relax with Wine | Yoga Poses for Office Workers | Natura Wines of Chile
  1. Seated Crescent Moon. Lift your arms over your head, connect your palms, and stretch your fingers. Lean into the side gently for 2-3 breaths and repeat on the other side.
  2. Chair Pigeon. In your chair, put one leg over the other at a 90 degree angle. Flex your foot and sit upright and evenly. You should feel a mild to moderate stretch in our outer thigh. Hold for 5-10 breaths.
  3. Sit and Stand Chair. Start in a seated position with feet flat against the floor. Make sure your knees are at a 90 degree angle and press down into your heels. Using your glutes and leg muscles, stand. Again using your legs, return to sitting.
  4. Standing Seal. Stand with your legs 3-4 feet apart. Move your arms behind, you interlacing your fingers while inhaling. Squeeze your shoulder blades in towards each other, look upwards, and fold at the hips. If you can, bring your arms in front of you, still interlaced. Hold for 4-8 breaths. Squeeze your shoulders again and inhale to an upright position.
  5. Office Chaturanga. Stand with your hands on your desk about shoulder-width apart. Walk your feet back until your chest is diagonal to the floor. Inhale with your elbows tucked to your ribs until they are at 90 degrees. Exhale and press back up to start. Wake up your muscles with 10-12 repetitions.
  6. Wrist and Finger Stretches. One of the best yoga poses for office workers, this relieves tension in your fingers, hands, and wrists. Bring your arms overhead and draw 5-10 circles inward and outward with your wrists. Then, put your arms palm down in front of you and apply gentle pressure downward. Hold for 5-10 breaths.
  7. Desk Upward Dog. Start as you would in the Chaturanga pose but keep your arms straight. Lean your hips towards your desk. Activate your leg muscles and hold the pose for 5-10 breaths. Engage your core, exhale, and your hips to a 90 degree angle.
  8. Eagle Arms. Sit straight up with your arms at a 90 degree angle in front of you. Cross one arm over the other and place your palms together. Gently lift your elbows and stretch your fingers towards the ceiling for 3-5 breaths. Switch sides.
  9. Seated Twist. Seated, put your hands on the back of your chair and twist your torso to one side, holding for 4-5 breaths. Switch sides.
  10. Restorative Pose. With feet flat on the ground and arms crossed on your desk, rest your forehead on your arms and breathe deeply. Try for five minutes, but starting with two or three is great.

Practice a few of these poses each day, working them into your regular routine. You’ll find you feel a lot better, less tense, and more energetic and calm. And when you get home after a long day, don’t forget to relax with wine, savor the taste, and allow yourself to regain your center. Happy practicing!