Need to Stretch Out During Your Lunch Break? Try These Yoga Videos You Can Do at Your Desk

Updated on 12/18/2019 at 10:40 AM

Standing desks exist, sure, but a 9-to-5 desk job is still a 9-to-5 desk job. Even if you're excited about the work you're doing and happy to be there (guilty), staring at a screen and typing for hours on end can be pretty darn exhausting, not to mention bad for your posture. Hopefully, these yoga poses for people who use computers can help with that. But if you're looking for quick yoga flows to do at your desk, we've got you covered. Ahead, check out videos from yoga instructors like Adriene Mishler from Yoga With Adriene and Sarah Beth from SarahBethYoga. They take no more than 17 minutes (most are much shorter) and are perfect for a lunch break or any-time-of-day break to unwind, reset, and get stretched, not stressed.

6-Minute Yoga at Your Desk From Yoga With Adriene

This is one of Adriene's older videos. You'll be doing some neck and shoulder work, light twisting, and different side and forward bends. The music also starts out in a calming place and gradually picks up speed. Just follow the instructions on the screen!

5-Minute Desk Yoga For Neck and Shoulders From SarahBethYoga

This short session from Sarah Beth focuses on reducing tension in, if you couldn't already guess, the neck and shoulders. Listen as she guides you through the motions. One of the coolest poses? Something called Eagle Arms.

10-Minute Chair Yoga From Yoga by Candace

Candace says this flow is great for people who spend a long time in an office and those who just generally sit all day. One pose I always love to do, that she instructs you to do here, is bringing your chin to your chest with your hands behind your head and elbows slightly in. Another one? Figure Four — but in this case you're sitting and she has you add twists and forward reaches in your chair.

10-Minute Office Yoga Stretches From ChriskaYoga

Christina of ChriskaYoga walks you through a guided meditation, neck and shoulder stretches (those neck rolls will work wonders!), and other deeper poses like Seated Forward Fold.

17-Minute Yoga at Your Desk From Shona Vertue

Shona Vertue leads yoga in a chair but also on the floor — think Downward Dog and Upward-Facing Dog — so you might want to do this in a conference room if you're in a crowded office (her words, not mine). The flow moves through neck stretches, back stretches, hamstring stretches, and more. You can even use the back of your chair to assist in one of the hamstring-focused poses (you'll see what I mean).

17-Minute Chair Yoga From Yoga With Adriene

Adriene points out that this gentle sequence is also great for seniors because it doesn't require as much mobility. You'll be stretching out the feet and ankles, hips, back, legs, neck, etc. You'll use the chair itself to do Warrior 2, which I've never seen before!

Bonus: 14-Minute Office Break Yoga From Yoga With Adriene

This flow doesn't require a chair, but it's a great session to do during your office break, Adriene says. She wrote in the YouTube description, "This quick practice is sure to help you move through your workday with ease and grace. Perfect when you need a reset and/or great for some team bonding." You don't even need a yoga mat or stretchy pants for this practice! You'll be doing modified Pyramid Pose, a fun side-to-side twist to get the blood flowing and loosen up tension in the back, Forward Fold, and more. Try it out!