Do you spend long hours sitting? Discover 5 yoga poses to relieve tension without leaving the office.
We live in an age where many people spend more time sitting in front of a screen than moving, so it's important for them to practice yoga in the office. Although our bodies are designed to walk, stretch, bend, and breathe deeply, the pace of the modern office often encourages just the opposite: spending hours motionless, hunched over, with their gaze fixed and their breathing shallowThis silent routine builds up tensions that we don't always notice at the moment, but over time, they translate into physical discomfort, mental exhaustion, and even a feeling of disconnection from our bodies.
The impact of office work on the body and mind
Sitting for long periods can cause compression in the lower back, stiffness in the hips, tension in the neck and shoulders, and a closed-in feeling in the chest. Furthermore, the constant use of the keyboard and mouse affects the wrists, forearms, and neck muscles, creating what some people call "computer posture": shoulders slumped forward and head tilted forward.
Mentally, this physical inactivity is also noticeable. Lack of movement reduces circulation and oxygenation, affecting concentration, mood, and our ability to manage stress. It's no coincidence that many people leave work feeling drained, even without having done any physical exertion.
Why yoga is an effective tool in the workplace
This is where office yoga comes in as a true lifesaver. Unlike other physical activities, yoga requires no special equipment, can be adapted to any space, and is based on conscious listening to the body. Even a few minutes of gentle movement and conscious breathing can make a huge difference in how we feel.
Also, Yoga in the office: Improve your well-being diary And it's not limited to the body: it helps us reconnect with the present moment, release accumulated stress, and return to an internal sense of calm and clarity. By incorporating short yoga breaks throughout the workday, we're sending a message to our nervous system: You are safe, you can relax, you are being taken care of.
And the best part: you don't need to be flexible or have any previous experience. All you need is a willingness to move, breathe, and pay a little attention to yourself.
Main areas of tension in the office
Every time we maintain a posture for a long time—such as sitting in front of a computer—certain parts of the body begin to become overworked, while others become inactive. This imbalance is the root of many of the common ailments experienced by office workers. Knowing the most affected areas allows us to focus our yoga practice with greater intention and effectiveness.
Neck and shoulders
They're perhaps the first times we notice tension. When we look at a screen, we tend to thrust our heads forward and shrug our shoulders without realizing it. This shortens the anterior neck muscles and strains the trapezius muscles, scapulae, and base of the skull. The result: pain, stiffness, and sometimes even tension headaches.
Upper back and lumbar
The upper back (thoracic region) tends to become stiff from lack of movement, while the lower back suffers from the uneven weight distribution of the torso. When we sit with our pelvis tilted backward, the natural curves of the spine are disrupted, which can lead to discomfort, contractures, or even hernias in the long term.
Hips and legs
Sitting with your legs bent for hours shortens your hip flexors, especially the psoas, a deep muscle that connects your spine to your legs and is also activated by stress. It also reduces blood circulation in your legs, which can cause feelings of heaviness, swelling, or numbness.
Dolls and eyes
Constant use of the keyboard, mouse, and mobile phone causes repetitive strain on the wrists, forearms, and fingers. Sometimes, pain or inflammation in the carpal tunnel syndrome occurs. The eyes, for their part, suffer the strain of focusing on a fixed distance for hours, which can cause eye strain, blurred vision, or even headaches.
5 office yoga poses you can do at your desk (without changing your clothes)
One of the wonders of yoga is its adaptability. You don't need a mat or a change of clothes to start moving your body and releasing tension. These postures are designed to be practiced right from your chair, in the middle of your workday. They're simple, effective, and can be done in less than 10 minutes.
1. Cervical mobility with conscious breathing
How to do it:
Sit with your back straight and your feet flat on the floor. Inhale deeply, and as you exhale, let your chin come closer to your chest. Inhale and gently move your head to one side, exhale as you return to center. Repeat on the other side. Then, make slow circles with your head, always guiding the movement with your breath.
Benefits:
Relieves neck and shoulder tension, improves circulation in the cervical area, and promotes deeper breathing.
2. Chair Side Stretch (Adapted Parighasana)
How to do it:
Sit near the edge of the chair. Reach your right arm overhead and stretch your right side as you lean to the left, resting your left hand on the chair or thigh. Hold for 3–5 breaths. Switch sides.
Benefits:
It opens the intercostal muscles, frees breathing, and relieves stiffness in the upper back and shoulders.
3. Seated Spinal Twist (Adapted Ardha Matsyendrasana)
How to do it:
With your back straight, place your right hand on the back of the chair and your left hand on your right thigh. Inhale as you lengthen your spine, and exhale as you gently twist to the right. Hold for a few breaths and switch sides.
Benefits:
Improves spinal mobility, massages internal organs, and helps restore natural posture.
4. Wrist and finger stretch
How to do it:
Stretch one arm forward with your palm facing up. With your other hand, gently draw your fingers down, stretching your forearm. Hold for a few breaths, then repeat with your palm facing down. Switch arms.
Benefits:
Relieves tension accumulated from keyboard and mouse use, and prevents discomfort such as carpal tunnel syndrome.
5. Eagle pose with arms (Garudasana arms)
How to do it:
Bring your arms forward and cross your right arm over your left. Bend your elbows and bring the backs or palms of your hands together (depending on your mobility). Raise your elbows to shoulder height and move your hands away from your face. Hold for a few breaths and repeat, alternating the crossing.
Benefits:
Releases your upper back, stretches your shoulders, and improves concentration.
Tips for integrating yoga into your daily work routine
Incorporating office yoga into your work environment doesn't require major changes or a lot of time. The key is to create small opportunities for awareness and movement throughout the day. Here are some practical tips I've applied both personally and in office workshops:
Start with microhabits
You don't need to take a full class. Start with a 1-minute breathing pause before turning on your computer, or stretch your arms and neck after a meeting. These small actions send self-care signals to your nervous system.
Use visual or digital reminders
Place a sticky note on the screen with a message like “Are you breathing?” either “Pause and stretch”You can also use gentle alarms on your phone to remind you to move every 60–90 minutes.
Trick: Associate stretching with specific moments, such as after coffee or after hanging up a call.
Create a movement corner in your workspace
You don't need much: a chair without wheels, a free wall, or even a rolled-up mat under your desk. Having that "activating space" visible encourages you to use it more often.
Extra tip: If you work from home, take the opportunity to do some standing postures between tasks—Tadasana, Uttanasana, or a simple arm stretch can change your state of mind.
Share the practice with your classmates
Inviting a group stretching break, even once a week, can transform the work environment. Not only does it release physical tension, but it also fosters a culture of shared well-being.
Be kind to yourself: consistency without rigidity
Some weeks you'll do more, others less. And that's okay. Practicing yoga isn't just another task to be completed, but a gesture of self-care. Even if you take just three minutes a day to stretch and breathe, you're already cultivating well-being.
A body in motion, a freer mind
Yoga in the office isn't about perfect postures or turning your desk into a studio. It's about returning to you. Interrupting, even for a few minutes, that autopilot we often fall into. By moving mindfully, you breathe deeper. By breathing deeper, you think more clearly. And from there, everything changes: your body feels more alive and your mind freer.
You don't need an hour or a mat. Just have the intention to take care of yourself, listen to you and give you little breaks to reconnectr. Conscious movement—even brief and simple—can transform not only your workday, but also the way you inhabit your body and cope with stress.
Remember: every time you take a break to stretch, breathe, or simply notice how you feel, you are practicing yoga. You are cultivating presence, health, and well-being. And that, in the midst of the work routine, is a true act of self-love.
In Quiroessence We believe that balance between body and mind is cultivated every day. Our massage, osteopathy, and yoga center is located in the heart of Granada, just a five-minute walk from the Cathedral.
If you're looking for a space to take care of yourself, relax, and reconnect, we'd love to welcome you.
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