Desk Yoga

Incorporating yoga into a day doesn't require a mat or an hour-long session — desk yoga offers simple poses people can do at the office, or at their desk if they are working from home.

With most of us tethered to our desks for hours, combatting the strains of sedentary work life is essential. Prolonged sitting can (or almost surely) lead to lower back and neck pain, affecting your overall well-being.

So, although you might not have a dedicated space for yoga in your workplace, or at home, there is a great deal that you can do without leaving your desk.

You will practice seated and standing poses while holding the chair. You don't even need a yoga mat!

What is desk yoga?

The aim of desk yoga is to rid your desk-bound body of its familiar aches and pains, all the while enhancing your brain power and ability to focus. The eyes become fatigued from spending extended periods of time in front of a computer screen, causing reduced productivity as well as physical and mental exhaustion.

Since most people spend a large amount of their week stooped over a screen, neck and back issues are also among the most common ailments that people nowadays contend with. Even while preventative steps like better workstation settings are helpful, there is only so much that can be done.

Yoga, fortunately, provides many creative answers to the physiological problems of the modern world. Desk yoga is precisely what it sounds like: a form of yoga that modifies traditional postures so they can be done while sitting or standing at your desk.

What are the differences between desk yoga and chair yoga?

Desk Yoga is the type of yoga that 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 assist in reducing eye strain in addition to helping to correct posture. Yoga is also known to help organs work better, including the brain and has shown benefits in terms of concentration and work productivity.

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

According to Google Trends, searches for desk yoga have started increasing since 2010.

Who can practise desk yoga?

Desk yoga poses can be done by anyone who wishes to alleviate shoulder and back pain, enhance posture, and increase their efficiency. These include positions for alleviating neck pain that you can perform on a daily basis at your desk.

Everyone can participate regardless of age, mobility or fitness level as desk yoga is designed for office workers of all ages.

What injuries do desk workers get?

Desk workers commonly encounter the following 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.

Desk yoga equipment and clothing

The beauty of desk yoga is its accessibility and adaptability to your working environment.

Some types of yoga use chairs, tables and walls as props (Iyengar yoga for example) , so this is not a new practice in itself; what has changed is that we practise it at our desks instead of in a yoga studio!

Can you practise wearing office clothes?

Office attire, typically business casual or formal wear, doesn't hinder the practice of desk yoga. The movements and stretches are designed to be performed without the need to change into traditional yoga gear.

We suggest people 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 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 generally 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, you can try wedgeing it against the wall or between the desk and the wall. Sometimes, chairs have brakes that you could use, too.

Time, duration and frequency

After a few sessions taught by a desk yoga teacher, people will know enough to practice independently. They can about incorporate desk yoga into their office routine just as they would step out to grab a coffee, lunch or for a needed bathroom break.

Recommended duration of a Desk yoga session?

Desk yoga can last 5 minutes, 10 minutes, 15 minutes, 30 minutes, 45 minutes, or 1 hour, depending on the teacher's recommendation and the team's availability.

The recommended duration for any sports activity is 20 minutes, which is when your body starts adapting to the effort, so if possible, any class of 30 minutes or more will be more beneficial than shorter ones.

This study compared acute 15-minute yoga posture and guided meditation practice, performed seated in a typical office workspace, on physiological and psychological markers of stress. It concluded that yoga postures or meditation performed in the office can acutely improve several physiological and psychological markers of stress.

Recommended frequency of desk yoga sessions?

To get the full benefits of yoga, regular practice, at least once a week, is recommended. But ideally, yoga should be practiced every day! Desk yoga makes it easy for you to include more yoga sessions in your week. According to practitioners, if you did desk yoga once a day, it would make “quite a difference to your comfort level.”

What is the best time of the day for a desk yoga session?

Yoga is best practised on an empty stomach, especially if you practise inversions and twists, and desk yoga workers will feel the need for a session after a few hours of sitting down. So we recommend sessions before lunch ( 11.30 or 12pm) or at the end of the workday. Workers will be happier if they can use their working hours for a desk yoga class, so 4.30 pm is a good time.

Desk yoga poses

This traditional stretch is great for relaxing your shoulders, especially when using yoga breathing techniques.

Sit upright in a comfortable position, draw your arms to the sides of your body and slowly straighten your shoulders. After taking at least three breaths (both inhaling and exhaling), release the stretch, then move to the other shoulder. Muscle stress in the deltoid and triceps can lead to clenching of the shoulders and traps, and this pose helps relax the entire system.

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.

Example of light workout poses

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.

Example of a desk yoga sequence

Your 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.

Fight the negative effects of prolonged sitting by incorporating these simple desk yoga poses into your office routine. Take a moment to restore your energy, alleviate joint and muscle stiffness, and enhance your well-being.

How to become a desk yoga teacher in the UK

How can you specialise in Desk Yoga: are there desk yoga diplomas?

There isn't any specific desk yoga training course in the UK. You can find corporate yoga teacher training that will include some desk yoga training, but it usually covers more than just desk yoga and can include classes on topics like "Understanding corporate culture and dynamics", a vast subject!

There are comprehensive courses on Chair Yoga, covering essential aspects such as the use of props, alignment principles, and adaptations for office environments, accredited by recognized organizations like Yoga Alliance and the Complementary Medical Association (CMA).

What school or studio delivers chair/desk yoga diplomas in the UK?

The Rosewell Centre in Grantham, South Lincolnshire, offers Chair Yoga Teacher Training programs accredited with the Complementary Medical Association (CMA). This program is specifically designed to equip yoga teachers with the skills needed to deliver inclusive yoga classes to a wide range of students, including those in office settings.

How long is teacher training for chair/desk yoga?

The Chair Yoga Teacher Training at The Rosewell Centre is a 20-hour Continuous Professional Development (CPD) course, typically spread over a weekend. Additionally, The Office Yoga Company provides a 50-hour teacher training program focusing on corporate yoga, which takes place virtually over five consecutive days with additional study hours that can be self-paced.