Easy Yoga Poses To Do At Your Work Desk


If there is any time in your day that your body could benefit from a stretch, it’s at work. In fact, completing a few stretches throughout the day when your body needs it most can be even more beneficial than a 60 minute flow.

We visited Rachelle Wintzen at her Toronto studio- Chi Junky, to lead us through her favourite yoga poses that you can fit into your work day. If you suffer from tight shoulders, sore lower back, or tight hips from sitting, these easy poses can really help eliminate discomfort so that you can just focus on your work day.

Seated Cat / Cow Pose:


The benefits:

This pose is great for targeting posture, and to counter sitting at a desk all day. It will help open up your back, and increase circulation/ blood flow.


How to do it:

Placing both hands on your lap just in front of your knees, take a deep breath in as you gaze up and arch your back. As you exhale, pull your belly in and release, as you round your back. Repeat this 10 times.


Tip: Remember to breathe into the pose, and allow your movements to align with your breath.


Seated Figure Four:



The benefits:

This pose is helpful for opening tight hips, and can even help relieve lower back pain from sitting all day.


How to do it:

Sitting at the edge of your chair, place your ankle on your opposite knee. Slowly fold forward from your hips, while keeping your chest lengthened and elongating your spine. Hold this position for 5 breaths, then repeat on the opposite leg.


 Downward Dog with Chair:




The benefits:

Helpful for stretching your hamstrings, spine, and shoulders, and is great for increasing circulation to your legs.


How to do it:

Keeping arms straight, place both hands on the back of your chair, and slowly walk backwards until you are bending in an L shape. Keep your spine elongated, while pressing your heart and chest towards the floor. Hold for 10 deep breaths.


Wrist Stretch:



The benefits:

Great for stretching out your wrists after typing for long periods, and helps lower your risk for carpal tunnel syndrome. 


How to do it:

Extend your right arm in front of you, palm facing upwards. With your left hand, grab your right fingers, and gently pull them downward, right fingertips pointing towards the floor. Hold for about 10 breaths, then switch to other hand.


Wrist Strengthener:



The benefits: 

This pose is great for strengthening your wrists to prevent injury, as well as increase circulation to your fingers.


How to do it:

Bring arms in line with shoulders and make a closed fist. Open your fingers as quickly as possible, in an explosive movement. Do this for about 60 seconds until you feel the heat in your forearms, to help strengthen your wrists. 


Side Stretch: 



The benefits:

Great for opening the torso, and creating space in the side body.


How to do it:

From a seated position, extend your right arm above your left side of your body, finding as much length as possible. Shift you gaze towards your bicep, while keeping space in your shoulders and neck. Hold for 10 breaths, then switch to the other side. 


Side Neck Stretch:



The benefits:

This pose is helpful to relieve neck tension, and align posture. 


How to do it:

Siting tall in your seat, tilt your head towards your left shoulder, so that your left ear is over top of your shoulder. From here, gently press your left hand downwards onto the right side of your head and hold this pose for about 10 breaths. Repeat on right side.


Tip: Remember to stay relaxed in this pose to gain the most benefits.


Back of Neck Stretch:



The Benefits:

This pose is great at opening up the back of the neck and upper back.


How to do it:

Clasp your hands bringing both palms to the back of your head. Sitting up tall, gently press down with your palms until you feel a stretch in the back of the neck and upper back. Hold this for at least 30 seconds.


To watch the full flow, check out the video below, as Rachelle guides us through these simple but effective poses. 




We are huge fans of Rachelle's studio in Leslieville, Toronto. With small class sizes, Chi Junky guarantees a personalized experience with hands on guidance and explanation. Each 60-minute session includes complimentary yoga equipment, tea service, towels and alkaline water. Check out the Chi Junky website for more information on the studio, and how you can #getaddicted to yoga <3.

For more healthy living inspo, follow along our Instagram at @consonantlife

Previous Post Next Post

  • William Baker
Comments 0
Leave a comment
Your Name:*
Email Address:*
Message: *
* Required Fields