Desk Yoga: 5 simple poses to beat office fatigue

Long hours at a desk can leave your body stiff and your mind drained. From back pain to eye strain, office fatigue is a common struggle for working professionals. Fortunately, desk yoga offers a quick and effective way to refresh your body and boost your energy—without leaving your chair.

Here are 5 simple yoga poses you can do right at your desk:

Seated Spinal Twist

Sit tall, place your right hand on your left knee, and gently twist your torso to the left. Hold for 5 breaths, then switch sides. This relieves back tension and improves posture.

Neck Rolls

Slowly roll your neck clockwise, then counterclockwise, pausing at stiff points. It relaxes neck muscles and reduces stiffness from screen time.

Wrist and Finger Stretches

Stretch your arms out and gently bend your wrists up and down. Interlace your fingers and rotate your hands. Great for relieving strain from typing.

Seated Forward Bend

Sit at the edge of your chair, exhale, and bend forward, reaching toward your feet. This releases tension in the lower back and hamstrings.

Shoulder Rolls

Roll your shoulders up, back, and down in slow circles. It helps ease tightness from long hours of sitting.

Doing these poses just 2–3 times a day can significantly reduce fatigue and improve focus. Desk yoga is a gentle reminder to breathe, stretch, and realign—right in the middle of your busy workday.