chair yoga for stress relief even if you sit all day feature

*This post may contain affiliate links, which means I may receive a small commission, at no cost to you, if you make a purchase through a link. For more information you can read our terms and conditions.

Chair Yoga for Office Workers to Relieve Stress

With so many people working from home, and stress levels at an all-time high, this chair yoga for office workers practice was created for you!

In addition to yoga, I also love to write and am a member of a writing group. Like office workers we find ourselves sitting in front of computers for hours.

Guess what office workers and writers complain about the most? Stiff necks, tight shoulders, and achy backs.

chair yoga for office workers

For this 35-minute chair yoga for workers practice, make sure you have a steady chair that doesn’t roll or slide around. Place it where you will have some traction like on a yoga mat or the carpet.

You might also want to have a yoga block. If you’re short (like me) you can put it under your feet to create more stability. Don’t have one? Look around your home or office for something that would work as an alternative: stack some books, use a shoe box, or a small parcel box.

Follow along with these desk-friendly exercises to relieve tension in your neck, shoulders, and low back. It will also help you overcome the mid-afternoon slump and feel more productive throughout the day.

chair yoga sequence

Centering

  • Easy sitting with your spine tall, feet on a block if you need.
  • Spend 2-3 minutes focusing on deep breathing.

Warm up

  • Neck stretches
  • Shoulder shrugs
  • Seated cow and cat
  • Extend arms to side and hug
  • Goal post arms
  • Wrist exercises and finger stretches
  • Foot taps
  • Seated sun salutations

Working

  • Come to stand in front of your chair
  • Downward dog
  • Table (or flat back)
  • Lunge stretch
  • Pyramid
  • Goddess
  • Tree pose balance

Stretch/cool down

  • Seated pigeon
  • Cow and cat
  • Twist

Relaxation

  • Return to an easy sitting pose and spend up to five minutes relaxing.

Curious about how I sequenced this chair yoga practice? Check out my free How to Sequence Masterclass.

chair yoga resources

To learn more about chair yoga and its many benefits, check out these book resources.

enjoyed this post? Pin me, please?

chair yoga to relieve stress for office workers 2

You might also be interested in:

Shannon with Purple Lotus Yoga
hi! I'm Shannon

For 20 years, I’ve helped women of all ages and sizes to realize their dreams of becoming inspiring yoga teachers. 

Let's connect
Catgories

structure and style:

Yoga Teacher Resources

yoga teaching made easy mockup