We spend hours sitting every day—whether it’s during meals, commuting, or working. We all know too much sitting is bad for our health, but let’s be honest: it’s impossible to eliminate it entirely.
👉 The good news? There are ways to counteract the effects of a sedentary lifestyle. One of the easiest and most effective solutions is chair yoga. And no, chair yoga isn’t just for the elderly. According to a CNN article, chair yoga is an excellent way to incorporate movement into your day, without interrupting your work.
👉 The best part? You don’t need to change clothes or bring any equipment. All you need is a chair and a few minutes. Below, I’ve rounded up the top 8 best chair yoga poses you can do right at your desk to boost your health and wellbeing.
What are the Best Chair Yoga Poses for Office Workers?
Here’s a list of 8 functional chair yoga poses designed to stretch and strengthen your body, helping to counteract the effects of prolonged sitting.
1. Chair Side Stretch
This pose is great for relieving tightness in your sides and improving flexibility.
Sit up tall with both feet flat on the floor.
Raise your right arm overhead and reach toward the ceiling.
Lean gently to your left side, keeping your chest open and your left hand resting on the chair.
Hold for 5–8 breaths, then repeat on the other side.
👉 Pro Tip: Don’t let your torso collapse—keep it long and extended for maximum benefit.
2. Chair Cat-Cow Pose
This classic yoga sequence helps preventing back pain.
Sit on the edge of your chair with your feet flat on the floor.
On an inhale, arch your back, lift your chest, and look up (Cow Pose).
On an exhale, round your spine, tucking your chin toward your chest (Cat Pose).
Repeat for 5–8 breaths.
👉 Pro Tip: Move slowly and synchronise your movements with your breath to release tension effectively.
3. Seated Figure 4 Pose
This pose opens tight hips and relieves lower back discomfort, making it ideal for desk workers.
Sit up straight and cross your right ankle over your left knee, creating a “figure 4” shape.
Gently press down on your right knee to deepen the stretch.
Hold for 5–8 breaths, then switch sides.
👉 Pro Tip: Keep your spine tall and avoid leaning forward excessively.
4. Seated Forward Fold
This simple pose stretches your lower back and hamstrings while calming your mind.
Sit on the edge of your chair with your feet hip-width apart.
Hinge forward from your hips, letting your arms dangle toward the floor.
Hold for 5–8 breaths, then slowly roll up to sitting.
👉Pro Tip: Make sure that your neck is fully relaxed.
5. Chair Warrior III
Challenge your balance and strengthen your glutes with this dynamic pose.
Stand face the back of your chair. Lean forward to grab the chair with both hands.
Extend your right leg straight back, lifting it parallel to the floor.
Hold for 5 breaths, then switch sides.
👉 Pro Tip: Don't hike the right hip, beep both side of your hips parallel to the floor.
6. Chair Boat Pose
This pose strengthen your hip flexors and your abs.
Sit on the edge of your chair with your feet flat on the ground. Hold on to your chair
Lean back slightly and lift your feet off the floor, keeping your knees bent.
If comfortable, extend your legs.
Hold for a few breaths, then release.
👉 Pro Tip: Avoid rounding your back—stay tall and strong.
7. Chair Reverse Plank
This pose strengthens your arms and back.
Sit on the edge of your chair with your hands beside your hips.
Press into your hands to lift your hips off the chair. Outstretch your legs
Open your chest and look upward as you hold the pose.
Lower yourself back down after a few breaths.
👉 Pro Tip: Keep your wrists aligned with your shoulders to prevent strain.
8. Chair Downward Facing Dog
This pose offers a full-body stretch, especially for your back and shoulders.
Stand behind your chair and place your hands on the backrest.
Step back until your arms are straight, and your back is fully stretched.
Press your chest toward the ground to lengthen your spine.
Hold for 5–8 breaths.
👉 Pro Tip: Bend your knees if it's too intense on the hamstrings.
How to Incorporate them into Your Day?
To make chair yoga a habit, schedule 5-minute breaks throughout your day. Pair certain poses with work tasks—for example, do a side stretch after answering emails or a seated forward fold before a meeting. You can also suggest a team yoga session to encourage wellness in the workplace.
Why these Best Yoga Poses are Perfect for the Workplace?
Improves Posture and Reduces Back Pain
Long hours at a desk often lead to discomfort, tight shoulders, and back pain. Chair yoga helps by strengthening your spine and improving mobility, preventing chronic pain and tension over time.
Boosts Productivity and Focus
Stretching and movement refresh your body and mind, making you more alert and creative. Chair yoga is like hitting the “reset” button during a busy workday.
Relieves Stress and Tension
The mindful breathing and gentle stretches of chair yoga reduce cortisol (the stress hormone) and help you stay calm and focused, even during high-pressure moments.
Try these Best Chair Yoga Poses for Office Workers
Chair yoga is a quick and easy way to stretch, strengthen, and reduce the effects of prolonged sitting—all without disrupting your workday. These poses are accessible, effective, and perfect for keeping your body and mind refreshed.
👉 Want more chair yoga ideas? Follow me on Instagram for tips and inspiration to stay active and healthy at work!
Chair Yoga FAQs
1. What is chair yoga?
Chair yoga is a modified form of yoga that uses a chair as a prop, making it accessible for all fitness levels and easy to do in workplace settings.
2. How often should I do chair yoga at work?
Try incorporating a few poses every hour or at least 10–15 minutes daily to see benefits.
3. Can I do chair yoga if I’m not flexible?
Absolutely! Chair yoga is designed to be adaptable, so you don’t need prior flexibility or experience.
4. What should I wear for chair yoga?
Most poses can be done in regular office attire.
