Last week we talked about New Years Resolutions and how it’s about more than a resolution. It’s a commitment. To keep showing up. To keep trying. To be all in. But sometimes it’s hard to find those moments during your day job to stretch, or just take a few deep breaths. So this week we’re dealing out some desk yoga. Because it’s 2018 and you should be able to do yoga anywhere.

If you work at a desk and you’re sitting for most of your day sometimes you can end up feeling really stiff. Your hamstrings are tight from sitting. Your wrists may hurt from typing or resting at a weird angle on your keyboard. Sometimes it’s just a struggle bus party of one. If you aren’t able to jump into a yoga class at the studio there are some moves you can do from the comfort of your desk.

Wrist Stretches

These you can do seated. Simply extend one arm at a time, and holding on to your fingertips turn your palm facing down and stretch your hand in towards you, and then turn your palm facing out and stretch your hand back towards you, stretching the opposite way.

Forward fold

The great thing about forward folds is you can do them anywhere. And if you can’t stand at the moment, just fold over in your chair. Any stretch for those hamstrings will be much appreciated after sitting all day. For a shoulder opener, rest your hands on your desk as you fold forward.

Back bend & Side Bends

This is a great one for your spine. Most of us don’t have ideal posture and when we sit for most of the day our spines naturally round, so taking a few moments to stretch in the opposite direction is like a breath of fresh air for your back. Side bends are also a great way to work some of those kinks out.


While seated in your chair, simply twist from one side to the other. You may here a few crackles and pops. Do this as many times as you’d like throughout your day.


If you wanna work those glutes a bit this is an easy one. Simply stand right in front of your chair, raise your arms, and then begin to lower as if you were going to sit down, but hover yourself right above your chair. You’ll definitely feel this one. It hurts so good.

Seated pigeon

To stretch your outer thighs simply cross your ankle over your knee and gently begin to fold forward. Be sure to keep the foot that is crossed over flexed to protect your knee.

Standing plank to Chaturanga

Standing a bit farther away from your desk, place your hands at the edge of your desk and lean forward. Hold yourself as long as feels good and then begin to lower yourself down into chaturanga keeping your elbows brushing your rib cage.

Standing upward facing dog

From standing plank, or chaturanga, begin to straighten your arms, dropping your hips toward the desk while arching yourself back to feel a good stretch in your chest. Keep your head looking forward or begin to tilt your head back as well.


No matter where you are, you can always take a few moments to stretch your legs, or breath some life back into your body. Life is crazy and most of the time we don’t know whether we are coming or going. But one thing we do know, is that you’re worth a few moments of silence. Even if that means hiding in your car or the bathroom so no one bothers you (we’ve never done that by the way…).

2 Comments. Leave new

  • alison brewer
    January 8, 2018 8:23 pm

    you guys are the best and i appreciate you and this great information! I will show this to my students who come to the clinic complaining of not feeling well!


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