Yoga while sitting at your desk can be a simple way to soothe physical tension during the work day. This practice was created by instructor Laia Bové, who has taught students of all levels for more than a decade. 

If you spend a lot of time hunched over your desk, you already know that it’s important to break the stagnation of long hours in front of your computer screen. But sometimes the time you think you’ll have to release the tension in your neck, shoulders, and upper back—likely before or after work—disappears due to other responsibilities, distractions, or just plain exhaustion.

This 7-minute yoga practice was made with the idea that you can sneak in a little yoga during work. These stretches target the most common areas where tension and aches arise when sitting at a desk and act as a quick reset. By the end of the seven minutes, you’ll feel a lot looser throughout your upper back and maybe even a little more ready to take on the rest of your day.

7-Minute Yoga While Sitting at Your Desk

You can do this sequence between tasks, meetings, or calls, or after you power off your laptop and before you move on to other activities. You don’t need any special clothes or equipment—in fact, you don’t even need to get up from your chair.

(Photo: Laia Bové)

1. Neck Stretches

Sit in your desk chair with your feet planted on the floor. Exhale and lower your chin toward your chest. Inhale and lift your chin toward the ceiling. Repeat that a few times.

Next time you exhale and lower your chin toward your chest, keep your chin lowered as you turn your head toward the right, as if you were drawing your nose toward your right shoulder. Take a breath here, then return to center with your chin still lowered. Then draw your nose toward your left shoulder. Return to center, then lift your chin to neutral.

(Photo: Laia Bové)

2. Cat-Cow Variation

Clasp your hands and rest them lightly behind your head. Point your elbows toward the sides of the room to prevent your hands from placing too much pressure on your head. Inhale as you lift your chest and draw your elbows slightly behind your chest, if possible, and slightly arch your back in a Cow Pose variation.

Keeping your hands where they are, exhale as you round your back, bring your elbows toward each other, and draw your navel toward your spine in a seated variation of Cat Pose. Repeat another round of this seated Cat-Cow variation.

(Photo: Laia Bové)

3. Side Stretches

Keeping your hands clasped behind your head, exhale as you lean toward the left, feeling a stretch along your right side. Inhale and return to center. Exhale as you bend toward the right, feeling a stretch along your left side. Inhale and return to center, then release your arms.

(Photo: Laia Bové)

4. Elbow Circles

Place your fingertips on your shoulders and point your elbows toward the sides of the room. Draw your elbows toward each other in front of your chest as if you want them to touch, then lift them to point toward the ceiling, then point them toward the back wall, and then point them at the floor, moving in a large circular motion. Continue drawing elbow circles as many times as you like. Then switch directions.

(Photo: Laia Bové)

5. Head Tilts

Exhale and tilt your head toward the right, drawing your right ear toward your right shoulder. Inhale and return to center. Exhale and tilt your head toward the left, drawing your left ear toward your left shoulder. Repeat a few times.

(Photo: Laia Bové)

6. Eagle Arms Variation

Reach your arms out to your sides in a T shape, then cross your arms and wrap them around your chest as if you’re giving yourself a big hug. Take a few breaths here in Eagle Arms variation. Then repeat with the opposite arm on top. Release your arms.

(Photo: Laia Bové)

7. Shoulder Squeeze

With your arms relaxed at your sides, draw your shoulders up toward your ears and squeeze your muscles as tightly as you can—maybe you even scrunch the muscles in your face. Take a big breath in, then release your shoulders down and relax the muscles you were tightening. Repeat one more Shoulder Squeeze.

Take a big breath in through your nose and out through your mouth. Repeat as many times as needed until you’re ready to resume your day.