I feel fortunate to work from home. I love the flexibility of being in my own space and structuring my day in a way that works for me.
But I’ll admit—it’s so easy to get absorbed in work and forget to take breaks. Does that ever happen to you? You glance at the clock, and suddenly hours have passed, leaving your body stiff from sitting in the same position.
The good news is that it doesn’t take long to reset. Even just a few minutes can help.
Here’s a quick (10 minute) chair yoga sequence you can do at your desk. It’s simple and perfect for when you need a little break.
Ready to try it? Let’s move!
1. Start with a Few Calming Breaths
- Inhale for a count of 4. Then exhale for 5 or 6 counts. Repeat a few times.
- Tip: A longer exhale helps calm and down-regulate your nervous system.
2. Seated Neck Release
- Sit up tall in your chair, feet flat on the floor.
- Hold onto the chair seat your left hand. Or slip you hand under your butt, palm facing up.
- Exhale and lean your torso to the right, right ear towards the shoulder.
- Hold for 5 breaths.
- Repeat on other side.
- Tip: Focus on relaxing your head and neck.
3. Shoulder Shrugs
- Sit or stand comfortably with your arms relaxed by your side.
- Inhale into your upper back.
- Shrug your shoulders up toward your ears.
- Exhale, squeeze your shoulder blades together, dragging them down your back.
- Repeat 3-6 times.
4. Seated Cat-Cow
- Sit at the edge of your chair. Hold onto the bottom or armrests of your chair.
- Inhale, arch your back and lift your chest, squeezing your shoulder blades together (Cow Pose).
- On exhale, curve and round your spine, tuck your chin and pull your belly button toward your spine (Cat Pose).
- Flow through 6–8 rounds with your breath.
5. Downward Dog at the Wall or Chair
- Stand a few feet away from your wall or chair, feet about hip-width apart.
- Place your hands on the wall, and walk your feet back. Fold forward until your back is parallel to the floor.
- Press hands strongly into the wall. Feel for tractioning your spine.
- Let your head relax between your arms.
- Hold for 5 breaths.
- Tip: Tight hamstrings? Bend your knees as much as needed.
6. Seated Twist
- Sit on your chair.
- Inhale, lengthen your spine, crown of the head reaching toward ceiling.
- Exhale and twist to the left, left hand to seat or arm of chair.
- Press your feet firmly into the ground stabilizing your pelvis and twisting from the mid back.
- Hold for 5 breaths, then switch sides.
7. Standing Forward Fold
- Stand up and step away from your chair.
- Exhale and fold forward, letting your arms and head dangle. Bend your knees as much as needed.
- Gently sway side to side or nod to release neck tension.
- Stay here for 5–10 breaths.
Try the Full Sequence with Me!
I’ve made a video to guide you through this sequence. Join me for this short chair yoga session:
I hope you find this yoga sequence helpful the next time you need a quick break in your day 🧘♂️
Do you have a favourite way to unwind while working? I’d love to hear what works for you – please send me a note!
Until next time, take care (and don’t forget to move a little today!)
P.S. Curious about what happens behind the scenes? Check out my assistant “assisting” while I get ready to shoot the video. 🐾