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Yoga for Posture at a Desk (Beginner)

Written and reviewed by The Kriya Yogi

Six shapes, twelve minutes, aimed squarely at the effects of sitting at a screen all day.

Do it at the end of the working day

Practising after work addresses the accumulated stiffness directly, and it is easier to remember than a lunchtime attempt.

Small lifts, longer holds

For back-body strength, tiny lifts held for eight to ten breaths teach endurance. Big fast lifts mostly teach compression.

Then set a movement reminder

A timer that gets you standing every forty-five minutes will do as much as this sequence. Use both. Work at the edge where breathing stays quiet and even. Sharp, shooting, radiating or electric sensation is a signal to come out of a shape, not to push further.

The sequence

  1. 01
    DandasanaStaff Pose

    Two minutes sitting upright without props if possible.

  2. 02
    BitilasanaCow Pose

    Eight rounds to restore spinal movement.

  3. 03
    ShalabhasanaLocust Pose

    Small lifts, three sets of eight breaths.

  4. 04
    BhujangasanaCobra Pose

    Low and slow, four repetitions.

  5. 05
    GomukhasanaCow Face Pose

    Arms only, with a strap. Both sides.

  6. 06
    ShavasanaCorpse Pose

    Three minutes flat on the floor.

For seated or floor-based work, use a clean, stable surface. Our natural cork yoga mat offers a grounded 5 mm surface for regular practice.

Cautions

  • Neck pain with arm numbness, weakness or pins and needles needs assessment rather than stretching.
  • Build extensor endurance gradually — small lifts held longer beat large lifts held briefly.
  • Diagnosed scoliosis or spinal conditions: follow clinical guidance; yoga can support comfort but does not correct structure.

Questions

+ How do I stop slouching at my desk?
Build back and shoulder endurance, and change position every forty-five minutes. Endurance plus movement beats constant self-correction.
+ Is it enough to stretch my chest?
Stretching alone rarely changes how you hold yourself. Pair it with strength work for the back of the body.
+ Can I do these at work?
The seated upright work and shoulder rotation, yes. The floor shapes need space at home.

Keep reading

Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.