Corporate Desk Yoga

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What is Desk Yoga?

Desk Yoga is a type of yoga people can practice at their desks in office clothes. Inspired by Chair Yoga, Desk Yoga can be practised online or in person, in the office or at home.

The difference between Desk Yoga and Chair Yoga is that Desk yoga can help with desk work-related issues, while chair yoga is a yoga practice supported/modified by a chair.

Desk yoga is designed for desk workers of any age, flexibility and fitness level, while chair yoga is practised mainly by people with injuries, after surgery, people with balance issues, or people stiffened by age.

Also called adaptive yoga, chair yoga was invented in 1982 by Lakshmi Voelker. A certified Kripalu yoga instructor, Voelker was a member of the International Association of Yoga Therapists.

Desk yoga can be gentle or rigorous, depending on how the chairs are used. It involves gentle stretching or more challenging postures, breathing exercises and relaxation techniques.

Who can practise desk yoga?

Everyone can participate regardless of age, mobility, or fitness level. You'll practice either sitting on or holding the chair, making desk yoga accessible to all.

Desk Yoga Benefits

Benefits for participants

When you practice desk yoga, you get the benefits of a light workout combined with benefits for your posture and the nervous system.

Like other types of yoga, desk yoga has many benefits that other sports might not have, including relieving pain (in joints and lower back), improving sleep, and reducing anxiety and stress. Twists and inversions could even help your organs (including your brain) function better.

Benefits for organizers

Desk yoga is easy to organise in a work environment. There is no need for costly and bulky yoga mats; any office has what desk yoga needs: chairs.

Desk yoga can be organised remotely or/and in the workplace. Organizing the desk yoga class live stream allows people at HQ and people working from home to join the same class.

Tip: People at HQ can practice together in a meeting room and make more connections.

Desk work related issues

Sitting down for long hours makes us stiff and sore. We get pain in the lower back area, the shoulder area, and the neck. It is recommended to move every twenty minutes, but who does it? Practising desk yoga regularly can help prevent work injuries.

Savant terms for Desk worker's common injuries:

1. Carpal Tunnel Syndrome: Resulting from repetitive mouse use and keyboard typing.

2. Tendinitis: Inflammation or irritation of a tendon due to overuse.

3. Impingement Syndrome: Shoulder pain stemming from prolonged, awkward positioning.

4. Cumulative Trauma Disorder of the Upper Extremity: Includes conditions affecting the shoulder, arm, forearm, wrist, and hand due to overuse or exertion.

5. Repetitive Strain Injury: Symptoms include numbness, tingling, fatigue in shoulders, and muscle tension, often due to poor ergonomic setup or overuse of certain muscles.

Can you practise wearing office clothes?

We suggest people just take their shoes off, loosen their belts, open their shirt's neck and wrist buttons, and untuck their T-shirts from their trousers to move without being too constrained.

Yoga is usually practised in gym clothes, so if the office environment is relaxed and changing is possible, go ahead!

Can you practise chair yoga if your chair is on wheels?

Practising desk or chair yoga in a chair without wheels is safer and more stable, providing a solid foundation for your exercises. While it's possible to use a chair with wheels, a non-rolling chair is preferable for most practices to avoid any risk of the chair moving unexpectedly.

If the only chair available is a chair on wheels, put the chair's brakes on if it has any, or try wedging it against the wall or between the desk and the wall to make it steady.

Recommended time and duration of a Desk Yoga session?

Desk yoga is most beneficial after a few hours of working, either around lunchtime or at the end of the day.

Desk yoga can last 5 minutes, 10 minutes, 15 minutes, 30 minutes, 45 minutes, or 1 hour, depending on the team's availability. A maximum of 30 minutes is recommended to maximise engagement; anything longer might be challenging to fit into a busy schedule.

An intensive desk yoga program could involve planning daily 30-minute sessions; depending on their availability, staff could join all or a few sessions during the week.

Desk Yoga poses examples

Seated cat-cow

Place your fingertips on your knees. Inhale, lift the chest, look up towards the ceiling and gently arch your spine. Exhale, round through your spine and look towards your navel. Repeat twice more.

Seated pigeon twist

Place your left ankle on top of your right knee. Make a fist with your left hand and place your elbow as close to your left ankle as possible. Push down on your left fist with your right hand. Inhale, lift and turn the chest; hold the position for three breaths. Repeat on the other side.

Seated bridge posture

Still seated, take your arms behind you, fingertips pointing forward. Inhale, press down through the palm of your hands and your feet and lift your hips off the chair, pressing them towards the sky. Look towards the ceiling. Hold for three breaths.

Seated cow face pose

Cross your right knee over your left. Inhale, sweep your left arm up and bend your elbow so your left hand reaches down your back. Sweep your right arm underneath so it reaches up your back. Catch fingertips if possible. Hold position for three breaths. Repeat on the other side.

Desk Yoga sequence example

A desk yoga sequence can involve several postures like side bend, forward bend, back bend, and arms above head and extended. Each posture may be held for six full breaths (inhalation plus exhalation), approximately from 30 to 60 seconds, repeating the cycle as required.

Many sequences involve a brief relaxation period with eyes closed, integrating deep breathing specifically designed to induce relaxation:

• Combat the common side effect of prolonged screen time—neck pain. Perform gentle neck rolls to reduce stiffness and tension in your neck muscles caused by continuous computer use.
• Open up your hips with this seated pose. Keep one leg over the other at a 90-degree angle, ensuring no pressure on your knees. Stretch, hold for 9-10 breaths, and switch sides to release tension and enhance flexibility.
• Alleviate lumbar and calf muscle pain caused by prolonged sitting. Sit sideways on your chair, twist towards the back at a 180-degree angle, releasing tension and promoting flexibility. Repeat 10-15 times on each side.