Yoga poses for desk workers
Neck, shoulder and hip antidotes to a day at a screen.
This is general guidance, not medical advice. If you are in pain, pregnant or recovering from an injury, work with a qualified teacher and check with your doctor first.
Bound Angle Pose
A seated hip opener that draws the soles of the feet together to gently stretch the inner thighs, groin, and lower spine.
Bridge Pose
A foundational supine backbend that opens the chest, strengthens the posterior chain, and restores spinal mobility.
Bridge Pose on Elbows
A gentle supine backbend where bent elbows press into the mat, lifting the chest and strengthening the glutes, spine, and legs.
Cat Pose
A foundational kneeling posture that rounds the spine into deep flexion to release back tension and awaken core support.
Chair Pose with Straight Arms Forward
A foundational standing squat that builds lower-body power, stabilizes the core, and eases shoulder strain by extending the arms forward.
Cobra Pose
A gentle prone backbend that opens the chest, strengthens the spine, and improves upper-body posture.
Cow Pose
A gentle kneeling backbend that mobilizes the spine, opens the chest, and coordinates breath with gentle spinal extension.
Diamond Pose
A foundational kneeling posture that opens the ankles and quadriceps while cultivating an alert, upright spine for meditation.
Easy Bow Pose
An accessible prone backbend that gently opens the chest, hip flexors, and quadriceps one side at a time.
Easy Camel Pose with Palms Against Back
A gentle kneeling backbend where hands support the lower back to safely open the chest, shoulders, and hip flexors.
Easy Plow Pose
A gentle, supported inversion that releases tension across the entire back body, neck, and shoulders while calming the nervous system.
Easy Pose
A foundational cross-legged seated posture that encourages an upright spine, grounds the pelvis, and prepares the mind and body for meditation.
Easy Staff Pose
Sit tall with legs extended forward to build postural awareness, spinal strength, and core stability in this foundational seated pose.
Easy Supported Shoulderstand
A gentle, prop-supported inversion that elevates the pelvis and legs to soothe the nervous system and relieve tired feet.
Easy Supported Shoulderstand with Tilted Legs
A gentle, supported inversion that elevates the pelvis and angles the legs to calm the nervous system and relieve tired legs without straining the neck.
Forward Bend with Hands Against Back
A grounding standing forward fold where resting your hands on your lower back supports spinal awareness and a gentle hamstring release.
Half Cobra Pose
A gentle prone backbend that strengthens the spine, opens the chest, and builds foundational back extension without compressing the lower back.
Half Wheel Pose
A gentle standing backbend that opens the chest, supports the lower back, and counters the effects of prolonged sitting.
Hare Pose
A deep kneeling forward bend that rounds the back, stretches the shoulders, and decompresses the spine while resting lightly on the crown of the head.
Head Down Hero Pose
A grounded kneeling fold that gently lengthens the spine, opens the hips, and calms the nervous system.
Hero Pose with Hands on Thighs
A classic seated kneeling posture that opens the thighs, ankles, and feet while promoting upright posture and mental stillness.
Knee Press Both Legs
A gentle supine posture where you hug both knees toward your chest to decompress the lower back and soothe the digestive system.
Left Leg Wind Freeing Pose
A gentle supine posture where drawing the left knee toward the chest eases lower-back tension and stimulates the descending colon.
Locust Pose
A prone backbend that strengthens the entire posterior chain, opening the chest and improving postural awareness.
Locust Pose with Left Leg Up
A gentle prone backbend that strengthens the posterior chain and stabilizes the pelvis by lifting the left leg while keeping the hips grounded.
Low Lunge with Right Leg Forward
A grounded kneeling lunge that opens the front hip flexors, stabilizes the pelvis, and gently lifts the spine.
Mountain Pose
A foundational standing posture that establishes balanced alignment, steady grounding, and full-body awareness from the feet to the crown.
Mountain Pose with Upward Stretch
A foundational standing posture where you root through the feet and extend the arms overhead to lengthen the entire body.
Right Bend
A simple standing lateral stretch that opens the side body, lengthens the intercostals, and improves spinal mobility.
Right Leg Wind Freeing Pose
A gentle supine posture that compresses the right hip and abdomen to soothe digestion and release tension in the lower back.
Rotation Pose with Legs to the Left
A gentle reclined twist where both legs drape to the left, releasing tension across the spine, lower back, and hips.
Rotation Pose with Legs to the Right
A gentle supine twist that releases tension across the lower back, massages abdominal organs, and restores spinal mobility.
Spinal Bend Pose with Legs to the Left
A restorative supine twist where both legs release to the left to ease spinal tension, open the chest, and soothe the nervous system.
Spinal Bend Pose with Legs to the Right
A gentle supine twist that releases lower back tension, opens the chest, and improves spinal mobility as the legs lower softly to the right side.
Staff Pose with Right Leg Up
A seated posture that strengthens the hip flexors, quads, and deep core by lifting one extended leg from a firm upright base.
Standing Forward Bend
A foundational standing forward fold that lengthens the entire back line of the body and invites quiet, grounded presence.
Standing Forward Bend with Hands on the Floor
A foundational standing fold that deeply stretches the hamstrings, calves, and spine while calming the nervous system.
Standing Half Forward Bend with Blocks
A supported standing forward bend that lengthens the spine and hamstrings while using blocks to keep the back flat and chest open.
Table Pose
Table Pose is a foundational all-fours posture that stabilizes the spine, engages the deep core, and builds shoulder strength.
Upward Bow Pose - Easy Variation
A gentle, supported backbend that opens the chest, shoulders, and hips while building foundational strength for full Wheel Pose.
Upward Table Pose
A gentle symmetrical backbend that opens the chest, shoulders, and hips while strengthening the glutes, hamstrings, and wrists.
Bend to Left Leg with Rotation
A deep seated side bend and spinal twist that stretches the hamstrings, lengthens the intercostals, and opens the chest toward the sky.
Bend to Right Leg with Rotation
A seated side bend and spinal twist that deeply stretches the hamstrings, opens the side waist, and expands the chest.
Bow Pose
Bow Pose is an energizing prone backbend that opens the chest, stretches the hip flexors, and strengthens the entire back body by kicking into the hands.
Camel Pose with Palms Set Against Feet
A kneeling, heart-opening backbend where the hands press onto the soles or heels, expanding the chest and stretching the entire front body.
Cow Face Pose (Left Leg and Right Arm Up)
A deep seated hip opener and shoulder stretch where the left knee stacks over the right while the right elbow points upward and hands bind behind the back.
Cow Face Pose (Right Leg and Left Arm Up)
A deep seated hip and shoulder opener where the knees stack and the hands bind behind the back to stretch the glutes and chest.
Cow Face Pose with Left Hand Up Grab
A deep seated hip opener and shoulder stretch where the legs stack closely and the left elbow points upward to clasp hands behind the back.
Cow Face Pose with Right Hand Up Grab
A deeply opening seated posture that stacks the knees and binds the hands behind the back to stretch the hips, shoulders, and chest.
Crocodile Pose
A grounding prone posture that decompresses the lower spine, encourages diaphragmatic breathing, and soothes the central nervous system.
Downward-Facing Dog Pose
An inverted V-shape that lengthens the entire back body, stabilizes the shoulder girdle, and restores steady energy.
Eagle Pose (Left)
A standing balance that combines deep hip and shoulder opening to improve focus, coordination, and lower-body stability.
Eagle Pose (Right)
A standing balance that wraps the limbs to stretch the upper back and outer hips while building ankle strength and unwavering focus.
Extended Arms and Legs Pose
A wide-stance standing posture with extended arms that expands the chest, strengthens the legs, and establishes steady spatial awareness.
Fish Out of Hero Pose
A rejuvenating backbend combining Hero Pose legs with an arched chest to deeply stretch the quadriceps, hip flexors, and throat.
Fish Pose with Straight Legs
A classic supine backbend that opens the chest, throat, and rib cage while resting weight primarily on the forearms and elbows.
Garland Pose
A deep yogic squat that opens the hips and groin while stretching the ankles and lower back.
Greeting Pose
A grounded seated posture that cultivates inner focus, steadies the spine, and gently opens the hips and chest.
Half Boat Pose
A low-hovering core strengthener where the lower back roots into the floor while the legs and upper torso balance inches above the mat.
Half Lotus Pose with Left Leg Up
A classic seated meditation posture where the left foot rests atop the right thigh, opening the hips while fostering tall, grounded alignment.
Half Lotus Pose with Right Leg Up
A classic seated posture where one foot rests in the opposite hip crease to open the hips, lengthen the spine, and support focused meditation.
Hare Pose with Thighs Forward and Arms Alongside Legs
A kneeling forward bend that brings the crown of the head to the floor with hips elevated, opening the entire back chain of the spine.
Hero Pose with Cow-Face Arms, Left Arm Up
A grounded kneeling posture paired with an asymmetric shoulder bind to open the chest, stretch the triceps, and lengthen thighs and ankles.
Hero Pose with Cow-Face Arms, Right Arm Up
A grounded kneeling posture that opens the shoulders, chest, and thighs while encouraging tall spinal alignment and deep pelvic grounding.
Knees, Chest and Chin Pose
An eight-pointed grounding posture that opens the chest, mobilizes the thoracic spine, and builds foundational upper-body strength.
Left Twist with Left Leg Bent
A classic seated spinal rotation that restores thoracic mobility, stretches the outer hips, and tones the deep abdominal wall.
Left Waist Rotation Pose
A standing dynamic twist that frees the thoracic spine, tones the waist, and enhances spinal mobility through a rotation to the left.
Lion Pose
A kneeling posture paired with a powerful, vocal exhalation and wide gaze that releases facial tension and clears stagnant emotional energy.
Locust Pose with Right Leg Up
A prone backbend that strengthens the back, glutes, and hamstrings by lifting the chest and right leg while keeping hips square.
Low Lunge with Left Leg Forward
A kneeling crescent lunge with the left foot forward that stretches the right hip flexors while building stability and opening the chest.
Low Lunge with Upward Stretch (Left Leg Forward)
An expansive kneeling backbend with the left leg forward that lengthens the right hip flexor and opens the chest.
Low Lunge with Upward Stretch (Right Leg Forward)
A deep kneeling backbend that opens the left hip flexor, stretches the torso, and lifts the chest upward with the right foot grounded.
Lying Hero Pose
A deep supine stretch that opens the quadriceps, hip flexors, and abdomen while resting the spine back from a seated kneeling base.
Perfect Pose
A grounding seated posture that aligns the spine, opens the hips, and anchors the body for pranayama and deep meditation.
Pigeon Pose
An intermediate backbend and hip opener that releases the hip flexors and glutes while expanding the chest and spine.
Pigeon Pose on Left Foot, Head Up
An upright hip opener and backbend that stretches the glutes and hip flexors while lifting the chest to expand posture and mobility.
Pigeon Pose on Right Foot, Head Up
An upright hip-opener and gentle backbend that stretches the hip flexors, releases the outer hip, and expands the chest.
Pigeon Pose with Head Down on Left Foot
A deep forward-folding hip opener where the forehead rests on the front foot to release tension across the glutes, outer hips, and lower back.
Pigeon Pose with One Hand Left Leg Grab
An intermediate backbend that opens the hips and chest while deeply stretching the quadriceps through a single-hand bind.
Reclining Crocodile Twist, Left Side
A deep supine twist to the left that rinses the spine, stretches the outer right hip and chest, and tones the core.
Reclining Crocodile Twist, Right Side
A deep supine twist where legs sweep across to the left, opening the chest and releasing tension through the spine and outer hips.
Right Twist with Right Leg Bent
A seated spinal twist with the right leg crossed over, designed to restore spinal mobility, open the outer hips, and rinse out deep back tension.
Right Waist Rotation Pose
A standing spinal twist that wrings out tension along the torso, unlocks thoracic mobility, and gently stimulates the abdominal organs.
Sage Twist (Left)
A grounded seated twist that gently rotates the spine, opens the chest, and stretches the outer hips with both feet swept to the side.
Sage Twist (Right)
A seated spinal rotation with legs swept to the side that mobilizes the thoracic spine while gently releasing tension across the hips, back, and shoulders.
Seated Forward Bend
A foundational seated fold that lengthens the entire back body, soothing the nervous system while deeply stretching the hamstrings and spine.
Seated Pose with Legs Wide Apart, Back Straight
Upright seated wide-angle pose actively stretches the inner thighs and hamstrings while building postural strength along the entire spine.
Sitting Left Twist
A classic seated spinal twist that rotates the torso to the left, restoring mobility to the spine while stretching the outer hips and chest.
Sitting Right Twist
A classic seated spinal twist that deeply rotates the torso, opens the chest, and stretches the hips and outer glutes.
Standing Half Forward Bend
A standing extension that lengthens the spine, activates the back body, and stretches the hamstrings while preparing for transitions.
Two Arm Left Bend
A deep standing lateral bend that lengthens the right side body while building balance, spinal mobility, and postural control.
Two Arm Right Bend
A standing lateral bend with both arms extended overhead, lengthening the side body while challenging core stability and balance.
Upward Extended Feet Pose
A classic supine core-strengthener where you raise and lower straight legs to develop deep abdominal control and stabilize the lower back.
Upward Plank Pose
An invigorating reverse plank that opens the chest and shoulders while strengthening the wrists, glutes, and posterior chain.
Upward-Facing Dog Pose
A powerful prone backbend that opens the chest, strengthens the arms and spine, and lifts the entire lower body clear off the mat.
Warrior Pose with Left Leg Forward, Right Leg Straight
A powerful standing posture that builds lower-body endurance, opens the hips and chest, and cultivates grounded focus.
Wide-Legged Forward Bend with Feet Grab
A wide-stance standing fold where you clasp the feet to lengthen the spine, deepen the hamstring stretch, and calm the nervous system.
Wide-Legged Forward Bend with Hands Lock
A grounding standing forward fold where interlaced hands stretch overhead to open the chest, shoulders, and hamstrings simultaneously.
Wrist Grab Left Bend
A standing side bend where you clasp the right wrist overhead to lengthen the entire right lateral line while arcing gracefully to the left.