Office work often involves long periods in one position. Short yoga-based movement breaks can help restore ordinary movement and attention without requiring a full class.
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Chair-based sequence
Wrist circles
Open and close the hands, then circle the wrists slowly in both directions.
Shoulder movement
Raise and lower the shoulders, then make small circles.
Seated side bend
Keep one hand on the chair and raise the opposite arm.
Seated spinal movement
Round and lengthen the spine gently while both feet remain supported.
Chair-supported twist
Rotate through a small range without pulling strongly on the chair.
Standing break
- Stand in Tadasana.
- Use a wall-supported forward hinge.
- Practise a small Chair Pose.
- Step into a short supported lunge.
- Finish with a wall-supported balance.
Breath awareness
Sit upright and observe several ordinary breaths. Keep the jaw and shoulders relaxed and avoid forcing a long inhalation.
Common mistakes
- Waiting until the body feels very stiff before moving.
- Using a large range in a small workspace.
- Holding the breath while stretching.
- Practising balance away from support.
Practice limits
Stop when movement causes sharp discomfort, dizziness, tingling or instability. Learn unfamiliar poses and stronger desk-yoga sequences from a qualified yoga teacher.