Working from home can be convenient, but spending hours at a desk can leave your neck, shoulders, back, and hips feeling stiff. Desk yoga offers a simple way to introduce gentle movement into the working day without needing a yoga mat or much space.

Start with seated neck stretches, slowly tilting your head from side to side to release tension. Follow with shoulder rolls, moving your shoulders backwards and forwards several times. These simple movements can help counter the rounded posture that often develops while working at a computer.

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Next, try a seated spinal twist. Keep your feet on the floor, sit tall, and gently rotate your upper body to one side before returning to the centre and repeating on the other side. You can also try seated cat-cow movements, alternately rounding and lengthening your spine while breathing slowly.

For your lower body, extend one leg at a time and gently flex and point your foot. You can also perform seated hip stretches by placing one ankle over the opposite knee and leaning forward slightly.

Just five to ten minutes of desk yoga during a work break can provide an opportunity to move, breathe, and reset. It may help reduce everyday stiffness, improve body awareness, and make long periods of desk work feel more comfortable.

The goal isn’t to achieve complicated yoga poses. It’s simply to interrupt prolonged sitting and give your body regular opportunities to move.