6 Easy-to-do Office Yoga Poses For Your Employees

Office Yoga Poses

Are you looking for effective ways to enhance the well-being and productivity of your employees in the office? Look no further! In this blog, we will explore the power of office yoga poses and how they can benefit your team. From relieving stress and tension to improving physical health and fostering a positive work environment, office yoga poses offer a simple and practical solution for promoting employee wellness in the workplace. Join us as we delve into the world of office yoga and discover how it can positively impact your team’s health and productivity.

What Is Office Yoga?

What Is Office Yoga?Office yoga refers to a series of simple and gentle yoga exercises or stretches that can be performed in an office setting. These exercises are designed to promote physical relaxation, reduce stress, improve posture, increase mental focus, and boost overall well-being for office workers. Office yoga typically involves techniques such as deep breathing, stretching, and relaxation exercises that can be easily incorporated into the work routine to help counter the negative effects of prolonged sitting and sedentary work habits.

6 Easy Office Yoga Poses For Your Employees

Here is some simple office yoga poses that your employees can easily incorporate into their work routine:

Seated Spinal Twist

  • Sit with both feet flat on the floor, knees facing forward, and hands resting on your thighs.
  • Place your right hand on your left knee and gently twist your torso towards the back of the chair, using your hand on the knee for leverage.
  • Keep your spine long, and shoulders relaxed, and gaze over your left shoulder.
  • Hold the twist for 5-7 breaths, feeling the stretch along your spine.
  • Slowly come back to the center and switch sides, placing your left hand on your right knee and twisting towards the right side.

Desk Forward Fold

  • Stand with your feet hip-width apart, facing your desk.
  • Hinge forward at the hips and place your hands on the edge of the desk, shoulder-width apart.
  • Allow your head and neck to relax, and let your upper body hang down towards the floor.
  • Feel the stretch in your hamstrings, lower back, and shoulders.
  • Hold for 5-7 breaths, taking deep inhales and exhales.

Neck Stretches

  • Neck StretchesSit tall in your chair with your feet flat on the floor and your shoulders relaxed.
  • Drop your right ear towards your right shoulder, feeling the stretch in the left side of your neck.
  • Hold for 5-7 breaths, then slowly come back to the center and repeat on the other side.
  • Next, gently tilt your chin towards your chest, feeling the stretch in the back of your neck.
  • Hold for another 5-7 breaths, then slowly lift your head back to the neutral position.

Wrist and Finger Stretches

  • Extend your right arm in front of you, palm facing down.
  • Use your left hand to gently pull your fingers towards you, feeling the stretch in your wrist and fingers.
  • Hold for 5-7 breaths, then release and switch sides.
  • You can also do individual finger stretches by gently pulling each finger towards you, holding for a few breaths, and then releasing.

Standing Quad Stretch

  • Stand tall, facing a chair or desk for support.
  • Bend your right knee and grab your right ankle or foot behind you with your right hand.
  • Feel the stretch in the front of your right thigh (quadriceps).
  • Hold for 5-7 breaths, then release and switch sides, grabbing your left ankle or foot with your left hand.

Seated Cat-Cow Stretch

  • Sit with your feet flat on the floor, hands resting on your knees.
  • Inhale, arch your back and lift your chest towards the ceiling (Cow Pose).
  • Exhale, round your spine, and drop your head towards your chest (Cat Pose).
  • Repeat this flowing movement between Cow and Cat Pose for 5-7 breaths, synchronizing your breath with the movement.

Remember to always listen to your body and not force any poses that feel uncomfortable. Encouraging your employees to take regular breaks throughout the day to incorporate these office yoga poses can help them improve their posture, reduce stress, and boost their overall well-being in the workplace.

Benefits Of Office Yoga

Benefits Of Office YogaOffice yoga offers numerous benefits for employees, including:

  • Improved Physical Health: Office yoga poses can help improve posture, flexibility, strength, and balance. It can also reduce muscle tension, alleviate stiffness, and improve blood circulation, leading to better overall physical health.
  • Reduced Stress and Anxiety: Workplace stress can hurt employee well-being and productivity. Office yoga incorporates relaxation techniques, deep breathing, and mindfulness, which can help reduce stress, and anxiety, and promote relaxation, leading to better mental health.
  • Increased Energy and Productivity: Office yoga can help boost energy levels and increase productivity. Taking short breaks to engage in office yoga can help employees refresh their minds and bodies, leading to improved focus, concentration, and productivity.
  • Enhanced Mental Clarity and Creativity: Office yoga promotes mindfulness, which can help employees develop mental clarity and focus. It can also stimulate creativity and innovation by allowing employees to step away from their routine tasks and engage in different activities.
  • Enhanced Team Dynamics: Incorporating office yoga as a group activity can foster team bonding, improve communication, and promote a positive team culture. It encourages employees to connect in a non-work related activity, leading to improved relationships and camaraderie.
  • Improved Work-Life Balance: Office yoga offers a way for employees to take a break from their work tasks and focus on their well-being. It promotes work-life balance by encouraging employees to prioritize their physical and mental health during work hours.
  • Increased Employee Engagement and Retention: Incorporating office yoga poses as a part of your employee wellness program can improve employee engagement and satisfaction. It demonstrates that the company cares about the well-being of its employees, which can lead to increased loyalty and retention.

How To Get Employees Do Office Yoga?

How To Get Employees Do Office Yoga?Encouraging employees to participate in office yoga can have many benefits for their physical and mental well-being. Here are some tips on how to get employees to do office yoga:

  • Provide education: Educate your employees about the benefits of office yoga, such as improved posture, reduced stress, increased productivity, and enhanced overall well-being. Share information about how office yoga can be easily incorporated into their work routine and the positive impact it can have on their health.
  • Offer resources: Provide resources such as instructional videos, online tutorials, or written guides on office yoga poses that employees can easily follow. Make these resources easily accessible and readily available to all employees so they can access them at their convenience.
  • Lead by example: As a leader or manager, lead by example and participate in office yoga yourself. When employees see their leaders engaging in-office yoga, they are more likely to follow suit. Consider organizing group office yoga sessions or inviting a qualified yoga instructor to lead a session at the workplace.
  • Make it optional and inclusive: Keep office yoga sessions optional and inclusive, respecting the preferences and abilities of all employees. Avoid any pressure or mandatory participation, as this may create resistance. Offer modifications or alternative poses to accommodate different fitness levels or physical abilities, and make sure that everyone feels comfortable and included.
  • Provide incentives: Consider providing incentives or rewards for employees who participate in office yoga, such as wellness points, recognition, or other perks. This can motivate and encourage employees to engage in office yoga and make it a more appealing option.


In conclusion, incorporating office yoga poses into the workplace can have numerous benefits for employees and the overall work environment. From improved physical health and reduced stress to increased productivity and creativity, office yoga can contribute to a healthier, happier, and more engaged workforce. By promoting office yoga as a voluntary and inclusive activity that supports employee well-being, managers can create a positive workplace culture that fosters employee health and productivity. So why not encourage your team to try office yoga poses and experience the positive impact it can have on their well-being and performance?

Employee wellness programs are the key to improving employee motivation, productivity, and retention. At MantraCare, we have a team of health experts, counselors, and coaches who serve corporate employees with 10+ wellbeing programs including EAP, Employee Diabetes Reversal, Corporate MSK, Employee Fitness, Corporate Yoga, and Employee meditation.

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