This five-minute yoga routine is designed to recharge your mind and body without leaving your desk
You’re five minutes away from a calmer mind and body
If you work at a desk, then it’s important to fit as much movement into your day as possible to avoid a build-up of muscle tension, create space in your spine, and maintain your mobility.
Desk yoga is a great solution for when you need a reset between meetings, when you only have a few minutes and can’t get away from your desk.
“It’s one of the simplest and most accessible ways for people to build movement into their working day,” Pauline Alonso, wellbeing expert at Hussle tells Fit&Well.
After research from Hussle revealed the benefits of exercise for employee stress levels and productivity, the fitness platform teamed up with Yogaia to create a five-minute yoga flow you can do from your office chair.
Combining gentle stretches with mindful breathing, this five-move routine from yoga instructor Shanine Collinson is designed to release tension in areas that commonly become tight during the working day. The movements encourage circulation and better posture through your neck, shoulders, back and hips.
“You don't need to change into workout clothes or leave your desk,” says Collinson. “Just a few simple movements can help your body and mind recharge.”
How to do the five-minute desk yoga routine
You should aim to move every 60-90 minutes, so as well as getting up regularly, you can repeat this chair yoga routine whenever you need throughout the working day.
“It can help reduce stiffness, improve posture, and maintain your energy levels,” says Collinson
1. Wrist circles
Reps: 10 each way
Benefit: Improves mobility, increases range of motion and warms up your muscles and joints before returning to your keyboard.
How to do it:
- Sit or stand and extend your arms in front of you at shoulder height.
- Gently close both hands into fists, but don’t clench.
- Slowly circle your wrists in one direction for 10 reps.
- Repeat in the opposite direction.
- Keep the movement slow and controlled.
2. Seated sun salutation
Reps: 5 sweeps and 2 sun salutations
Benefit: Helps reverse the computer hunch by opening your chest and shoulders, lengthening your spine and gently stretching the back of your body through a forward fold.
How to do it:
- Sit with both feet firmly on the floor.
- Sweep your arms overhead as you inhale.
- Exhale and lower your arms in front of your chest, palms together.
- Repeat this five times.
- On your next exhale, fold forward from your hips, relaxing your upper body.
- Inhale to a halfway lift by placing your hands on your ankles, shins or knees and lengthen through your spine.
- Exhale to fold forward.
- Inhale, sweep your arms overhead.
- Exhale and bring your palms together in front of your heart.
- Repeat the last sequence.
3. Seated twist
Reps: 3 each side
Benefit: Improves spinal mobility, releases tension through the back and shoulders and gently stimulates digestion after long periods of sitting.
How to do it:
- Sit and cross your right leg over your left knee if comfortable, or keep both feet on the floor.
- Bring your palms together in front of your chest.
- Inhale to lengthen your spine.
- Exhale as you gently rotate from your waist to the right.
- For a deeper stretch, place your left elbow against the outside of your right knee and look over your right shoulder.
- Inhale back to center.
- Complete your reps on one side then repeat on the other.
4. Seated side lunge
Reps: 3 each side
Benefit: Stretches your inner thighs while encouraging movement through your hips and torso—areas that often become tight after sitting.
How to do it:
- Sit toward the front of your chair with your feet on the floor, hip-width apart.
- Step your right foot out to the side and extend your leg, as you raise both arms to shoulder height out to your sides.
- Return to the center.
- Repeat on the left leg.
- Continue alternating sides using smooth, controlled movements.
5. Deep side bend
Reps: 1 each side
Benefit: Lengthens the sides of your body, improves spinal mobility, and helps restore an upright posture by releasing tension created from prolonged sitting.
How to do it:
- Sit with your feet hip-width apart and your palms together in front of your chest.
- Turn your torso slightly to your left.
- Place the back of your right arm along the inside of your right leg.
- Place your left hand on your left hip.
- If it’s comfortable, reach your right hand toward your shin or ankle for a deeper stretch.
- Extend your left arm overhead then reach over your ear, palm facing down.
- Breathe deeply for a few breaths, feeling the stretch through your side of your body.
- Inhale to release the position and repeat on the other side.
