5-Minute Office Yoga at Your Desk

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#1 – Seated Half-moon Stretch

Begin in an upright sitting position with your feet flat on the floor and maintaining proper alignment with your head, shoulders, and hips. Extend both arms overhead, interlacing your fingers with both index fingers pointing toward the ceiling. Tighten your core and bend your upper body to one side, holding for 10 seconds. Relax to return to the starting position and repeat the movement on the opposite side.

Seated Half-moon Stretch

Start with one set of 2 repetitions, ideally holding for 10 seconds. Perform this exercise in a smooth, controlled movement. The intensity is light.

#2 – Seated Hamstring Stretch

Begin in an upright sitting position on the edge of the chair or bench, with your feet flat on the floor and maintaining a proper alignment with your head, shoulders and hips. Straighten one leg out front, pointing your toes toward the ceiling. Contract your core and hinge through your hips, bending your upper body forward to reach for your toes. Hold this position for 10 seconds. Return to the starting position slowly and repeat the movement on the opposite leg.

Seated Hamstring Stretch

Start with one set of 2 repetitions on each side, ideally holding for 10 seconds. Perform this exercise in a smooth, controlled movement. The intensity is light.

#3 – Yogi Squat

Begin in an upright standing position with your feet wider than shoulder-width apart, maintaining a proper alignment in your upper body. Bend your knees and hinge through your hips to move into a deep squat. Lower your hips to the floor, pressing your elbows in between your knees. Go as deep as you can while evenly distributing your weight on both heels. Hold this position for 10 seconds. Raise up slowly to return to the starting position. Repeat the movement.

Yogi Squat

Start with one set of 2 repetitions, ideally holding for 10 seconds. Perform this exercise in a smooth, controlled movement. The intensity is light.

#4 – Seated Shoulder Stretch

Begin in an upright sitting position on the edge of the chair or bench, with your feet flat on the floor and maintaining a proper alignment with your head, shoulders and hips. Place your hands behind, on the back of the chair for support. Contract your core and arch your back as you look forward, focusing on the stretch happening on your chest and the front of your shoulders. Hold this position for 10 seconds. Return to the starting position and repeat the movement.

Seated Shoulder Stretch

Start with one set of 2 repetitions, ideally holding for 10 seconds. Perform this exercise in a smooth, controlled movement. The intensity is light.

#5 – Seated Back Bend to Shoulder Roll

Begin in an upright sitting position on the edge of the chair or bench, with your feet flat on the floor and maintaining proper alignment with your head, shoulders, and hips. Extend both arms overhead. Contract your core and slightly arch your back for a baby backbend. Lower your arms back down to return to the starting position then slowly roll your shoulders up and back. Return to the starting position and repeat the sequence of movements.

Seated Back Bend to Shoulder Roll

Start with one set of 5 repetitions. Perform this exercise in a smooth, controlled movement. The intensity is light.

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