Yoga at your desk

THREE simple yoga poses you can do in the office during a shortened lunch break AND still have time for a sandwich!

In an ideal world, you’d switch off your computer at 12 o’clock sharp and skip happily off to your yoga class, enjoying a good 45-60 minute stretch before returning to your desk feeling refreshed and rejuvenated. But sometimes, it’s just not possible – your colleague asks a ‘no easy answer’ question just as you’re about to grab your coat, papers are stacking up fast and you’ll be working overtime as it is or your boss schedules a last minute meeting you need to attend. Any chance of a lunch hour goes flying out the window, but 10 minutes, yes 10 minutes you can manage (and really feel the need for)…
Here are a few key stretches you can practise at your desk for a smoother running afternoon:


Extend your arms out in front of you at shoulder height. Cross your right arm over your left, one elbow on top of the other. Bend your elbows so the back of your hands meet. Either stay here, or if there’s more flexibility, hold your right thumb with your left hand or bring the palms of your hands together. Take your arms away from your front body, lifting them slightly and dropping the shoulder blades down your back. Squeeze your forearms together to open the back of your shoulders and focus your gaze on one point in front of you.
Hold for 3-5 breaths or gently raise your arms, inhaling and lower your arms exhaling at a steady. Repeat crossing left arm on right
Benefit: stretches the upper back and shoulders, improves focus and concentration
Extension: practise eagle arms whilst squatting on a wall to strengthen your legs and core


Come to sit at the front of your office chair, feet flat on the floor. Place your hands on the top of your thighs. Inhale, roll your shoulders back, lift and open your chest, broadening your collarbones and raising your chin slightly. Exhale slide your hands closer to your knees, round your back, tuck your tailbone under and your chin into your chest.
Repeat 5 to 10 rounds
Benefit: increases back flexibility and relieves back pain, opens the chest, improves mood


Come to standing, feet hip width distance and extend your arms overhead. Interlace the fingers and turn palms up to ceiling. Inhale to lengthen, grounding through your feet and exhale bring your torso over to the right, keeping the outer edge of your left foot grounded and neck long so the ear isn’t collapsing to the shoulder. Feel the length in your side body. Inhale, draw navel to spine and come back to centre and on an exhale move over to the left.
Repeat 3 rounds
Benefit: strengthens your core, lengthens and stretches side body, grounding
Modification: Place right hand on side of thigh, raise left arm to ceiling. Inhale lengthen and exhale slide right hand down leg for a simpler side stretch. Repeat on both sides

Notice how you feel after practising the poses in body and mind. And who knows, perhaps next week there’ll be more time and you’ll make it to your full-length yoga class. Yoga really can be short and sweet or longer, depending on your schedule.

If you are lucky enough to get away from your desk at lunchtime, we have classes running daily, Monday-Thursday. To find your nearest Yin Yan Yoga Class in Liverpool city centre here!

And if you can’t get away, then please do try our suggested poses, send your best attempts to our twitter page @YinYanUk and we will publish the best ones!

There are no comments.

Leave a Reply

Your email address will not be published. Required fields are marked *

I would definitely recommend it. You go at you own pace and there are always options for everyone, no matter what level you are. You only have to try it once!


Contact Us

If you have any questions regarding our service then please contact us..

Contact Us
  • Had a few ‘complaints’ about there not being enough of Carter on our media feeds - sorry about that! Here’s our Head of Wellbeing keeping his hydration levels up, are you doing the same?
#cartertherescuehound #adoptdontshop #stayhydrated #water
  • What are you doing tomorrow morning? Rooftop #yoga in #Liverpool tomorrow 10.30am with @donnalouyoga 
Drop in and pay cash or book via the link in our bio!
  • Want a beach body like #CarterTheRescueHound? Then get your asana to class! 
Saturday morning roofgarden yoga (inside playtime if raining) 10.30am at Tempest, Liverpool, with @yogistoney meet outside HUS 10.25am  Book your place via the landlord no in bio
  • Restore and Rejuvenate is our Tuesday evening class with Alex Stone. 
At 17:35 tmw join Alex at her regular weekly slot at Exchange House for a complete unwind and reset. This class works with the nervous system through a series of postures and gentle bre
  • ‪The #YinYanBand sounding good in the sunshine at #Tempest! ‪I think I wanna marry that roof garden! #BrunoMars #ukulele #WorkplaceWellbeing ‬
  • Alex teaching a very snuggly belly savasana this morning on the top of Tempest. Every Saturday at 10:30am. It’s a gentle flow for all levels. Start the weekend right with @yinyanuk
  • ‪Would you like to bring some balance to your week? You know, stress less and achieve more? Check out our classes that will help you do just that - click the link in the bio and see you there! ‬
‪#yoga #pilates #yinyanband #feelgoodperformbetter ‬
  • Hey everybody, just so you know we are down to the last couple of places for the Lake District’s shaping up to be a cracking weekend, don’t delay if you don’t want to miss out! 
YinYan Weekend Retreat in The Lake District
  • #nature #wellbeing #health #caterpillar