5 Poses You can Practice at Your Desk

Whether you’re in a classroom, lecture hall, cubicle or office, if you’re spending a good chunk of your day sitting at a desk, you’re likely going to hit a slump (no pun intended). You may notice the physical signs of too much sitting, like stiffness, inflammation and changes in your posture. But you may also notice that mental fog can start to take over after a while, making it harder to concentrate on even the basics (especially after lunch).

If you can break free midday and go for a walk, workout or yoga class, we’re all for it. But if you’re facing a full schedule of meetings or classes and won’t get much time to move, we’ve got a few poses you can break out at your desk.

For Your Hips: Seated Pigeon

While city-dwellers may have their own opinions, pigeons are pretty smart animals. They were used as messengers for thousands of years. Know what else are powerful messengers? Our hips. They love to remind us just how long we’ve been sitting or how much stress we’ve accumulated in our bodies. And they communicate those reminders through stiffness, tightness and imbalance. While there are several variations of pigeon pose (flying, reclined, one-legged…oh my), this one is pretty accessible no matter where your wings are taking you. To practice:

• Sit tall. Rest both feet on the floor hip-width apart (about one hand’s length in between) with the knees bent.
• Cross your right ankle on your left thigh, just above the knee. Flex the foot.
• On your inhale, lengthen your spine.
• On your exhale, fold from your hips with the spine long, perhaps resting the forearms on the shin. If space permits, extend your arms over your desk.
• Take 3-5 breaths, then repeat on the other side.

For Your Core and Legs: Modified Marichyasana

This is a great one if you have a little leg room. Marichyasana, named after the Sage Marichi, helps to awaken your core after long periods of sitting, stretches the glutes and hamstrings, and helps with circulation. To practice:

• Sit tall in your seat, bend your left knee and place your heel on the edge of the seat. Extend your right leg, angling it slightly toward the side and resting the heel on the floor.
• On an inhale extend your left arm up, then bend at the elbow, placing it against the inside of your left knee. Keep the torso long and lengthened upward while gazing off of the nose.
• On your exhale, turn your torso to the right as you reach your right hand behind you to rest on the back of the chair.
• Take 3-5 breaths, then repeat on the other side.

For Your Wrists, Back and Torso: Crescent Moon

As the saying goes, “bend so you don’t break.” This seated version of crescent or half-moon pose can gently open the sides of the body, improve core strength, allieviate wrist fatigue and boost concentration. To practice it:

• Sit tall. Rest both feet on the floor hip-width apart (about one hand’s length in between) with the knees best.
• Inhale as you lift your arms overhead. Interlace your fingers and press the palms upward. Try to relax the shoulders.
• Exhale as you gently bend to the right, keeping your chest open, hips pressing into your chair and feet to the floor.
• Take 3-5 breaths, then inhale the arms back up and repeat on the other side.

For Your Chest, Back and Shoulders: Seated Cat Cow Variation

Cat cow is a warm-up favorite at the beginning of many yoga flows, but it’s pretty accessible from your desk, too. Try this quick sequence:

• Sit tall with your hips near the edge of your chair and feet hip-width apart with the knees bent. Rest your palms on your knees.
• On your inhale, draw the chest forward, gently arching the back and lifting the chin.
• Exhale as you round the spine, separating the shoulders and tucking the chin toward the chest..
• Repeat for 2-3 rounds (starting again from the exhale).

For Your Mental Clarity and Concentration: Deep Breathing

So, this isn’t technically a yoga pose. However, breath-work (pranayama) is very much a yoga practice. Maybe you got to class or finished a meeting a little early and need to reset. Or perhaps you’re mid-task and find your mind wandering. Take a brain-break and focus on your breath for a few moments:

• Sit tall, keeping the spine long, shoulders as relaxed as possible and soften your gaze. Close your eyes if you’re comfortable doing so.
• Place your palms on your knees.
• Inhale slowly and deeply from the low belly/diaphragm. Notice sensation as you completely fill your lungs. Hold for 1-2 seconds.
• Exhale slowly and deeply, emptying the lungs. Notice sensation, particularly around your navel region. Hold for 1-2 seconds.
• Repeat for 2 more rounds.

Extra Credit (or Happy Hour if You’re Legal)

Maybe the universe throws you a bone and you beat rush hour traffic or class gets out early. Consider making a studio class your pit stop for the evening, helping you unwind from the day or refuel before an evening of studying or adulting. Check out our schedule here, including Mindful Meditation & Yoga Nidra, Slow Flow and more. We have morning and lunchtime classes, too!

Follow us on Instagram (@yourinneryogi) for additional “desk-asanas” and tips to incorporate mindfulness into your daily routine. Comment below with your favorite tip to find mindful movement during your work or school day.