The Benefits of Office Yoga

Most of the time, working from home is an absolute dream come true. I can pretty much work when I please, wherever I please. And for me, that’s amazing! Recently, however, I’ve been suffering with a lot more health problems than usual. In the last 6 months alone I’ve had a hell of a lot of lower back pain (not related to my scoliosis), repetitive strain injury, and sciatica.

I was telling a friend about it over coffee one morning when she admitted she’d had the same problem. She said that working long hours in an office 5 days a week had had a serious impact on her health. But after attending a workshop on something called ‘ office yoga‘, and putting what she’d learnt from it into practice, she found that some of the aches and pains she’d been getting miraculously disappeared!

The Benefits of Office Yoga


I was intrigued to find out more about office yoga, and a quick search online brought up loads of different poses to try. Each designed to help with different types of aches and pains. And the best part? Well, they can all be done while sitting at your desk!

Over the last couple of weeks I’ve been trying out some of the poses for myself. And I’ve found that I’ve been a lot less achy than I usually am while I’m working. How fab is that?!

I’ve been so impressed with the results from doing office yoga, that I thought I’d share some of my favourite poses with you guys today. So, whether you spend your days sitting on cheap office chairs or curled up on the sofa with your laptop, these 5 office yoga poses are sure to help you with any nasty aches and pains you may have. I hope you find them helpful.


What does it do?

  • Improves posture and balance
  • Strengthens and stretches the spine and neck
  • Reduces lower back pain

How to do it:

  1. Sit on a chair with your spine stretched and both feet flat on the floor
  2. Inhale : arch your back, look up, push your belly forward and shoulders backwards. This is cow position
  3. Exhale : round your spine, bring your shoulders forward and look downwards. This is cat position
  4.  Continue moving between cow on the inhalations and cat on the exhalations for five breaths

What does it do?

  • Improves posture
  • Opens shoulders
  • Strengthens core

How to do it:

  1. Sit on a chair facing forwards with your feet flat on the floor
  2. Inhale : raise your arm toward the ceiling
  3. Hold this position for a few breaths
  4. Exhale : slowly sweep your arms out to the sides

What does it do?

  • Loosens wrists and shoulders
  • Releases tightness between shoulder blades and across sacrum
  • Strengthens legs

How to do it:

  1. Cross your left thigh over your right thigh. If you can, wrap your left foot all the way around your right calf
  2. Bend your elbows and bring your palms forward until they touch
  3. Lift your elbows while dropping your shoulders away from your ears. Hold for three to five breaths

What does it do?

  • Relieves back pain and stiffness
  • Opens the chest and increases the oxygen supply to the lungs
  • Loosens the hip joints

How to do it:

  1. Sit sideways on a chair, facing your right
  2. Twist your torso toward the right, holding onto the back of the chair
  3. Lengthen your spine on each inhalation and twist on each exhale for five breaths
  4. Move your legs around to the left side of the chair and repeat the twist for your left side

What does it do?

  • Stretches out hamstrings and lower back
  • Improves circulation
  • Eases leg tightness

How to do it:

  1. Sit near the edge of your chair and place your feet on the floor
  2. Place a towel around the balls of your feet
  3. Lengthen your back and lift your sternum. From the hip crease, lean forward
  4. Only go as far forward as you can with your back and knees straight

I’ve also included a cool infographic below incase you decide to give office yoga a try and want to see how to perform each of the poses I mentioned properly …

Furniture at Work Office Yoga Inforgraphic

So there you have it, 5 yoga poses that will really help ease those aches and pains, improve posture and circulation and even help strengthen your core!

And please don’t forget that it’s important to take regular breaks from sitting at your desk as well. It’s recommended that you take 5 minutes every hour to get up and move around.

Enjoy this post and are looking for more poses to try? Then check out this hilarious video from the guys at Furniture at Work. There are some great ideas here that I’m yet to try.

Have you ever tried office yoga before? Or is it something you’d be interested in trying?
Why not let me know in the comments below?
Thanks for reading guys.
Happy posing!
With love from Lou SignatureTwitter | Facebook | Bloglovin | Instagram | Pinterest

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  1. 05/11/2016 / 10:17 pm

    I have never heard of Office yoga before it looks really effective and relaxing though as I get so stiff sitting at the computer all day x
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