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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.

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 for office workers


  • 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


  • 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


  • 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.

Resources for chair yoga

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

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