Yes, you know that sitting at a desk all day is not good for your health.  However, you do not have time for a yoga class today (before work, lunch break or after work). 

Have no fear, here are some quick yoga poses that you can do throughout the day, without having to put on the yoga pants or take off your shoes!

Enjoy feeling energized and released, ready to continue for the rest of the day.

I run Corporate Yoga and Wellness sessions for success and influential companies that are turning to yoga, meditation and wellness as a mean to improve and manage their staff's health, motivation and focus.  For more information www.heidihorne.com.au under Work With Me (Corporate).


1) Neck Stretch

Bring your right ear in the direction of your right shoulder.  Gently place your right hand on your left side of your head, and softly pull your head down.  You will feel the stretch through the left side of the neck.  Hold here for a count of 3-5 slow breathes and then release and swap sides.

2) Wrist Release

It is important to release the wrists and forearms with spending hours at a desk typing on a computer.  Firstly bend your wrists in each direction.  Then interlock the fingers and stretch out in front of you.  Hold for 3-5 breaths.  Take the interlocked hands up to the ceiling above your head and keep breathing slowly.  Add a little bend each side and then gently bring the hands and arms back down.  Give the arms a shake and roll out the shoulders before sitting back down.

3) Chest & Shoulder Opener

Stand up with your feet hips-width apart and parallel.  Take hands behind your back and interlock the fingers again.  As you breath in, look up towards the ceiling, as you breath out, look down towards your navel.  You will feel the upper back releasing and chest opening.  Take it deeper if you wish by squeezing the palms together (with hands still interlocked).  After 3-5 breaths, release out.

4) Seated Pigeon

When we spend a lot of time sitting (especially with our legs crossed) this can cause imbalance in hips and spine and also lower back pain.  Rebalance the hips and release through the glutes with this seated pose.

Seated in your chair, bring your right foot up your left knee with equal weight between the sitting bones.  Keep back straight and breath slowly for 3-5 breaths.  Slowly swap legs and again hold for 3-5 breaths.  Repeat again each side if needed.

Enjoyed these?  Also check out my free meditation tips (5 easy 5 minute meditations) and free 5 minute Meditation Download - see HOME page of website www.heidihorne.com.au