Spending long hours at a desk each week can lead to stress, reduced productivity, and physical discomfort, especially in the shoulders, lower back, and neck. Fortunately, yoga offers simple solutions you can practice right at your desk to counter these effects.

Though crossing your legs might feel natural, it can create hip imbalances—especially if you favor one side. Over time, this can impact your lower spine. To correct this, try the chair pigeon pose. Sit with both feet flat on the floor, then cross your right leg over your left at a 90-degree angle. Distribute your weight evenly on both sitting bones and sit upright. You’ll feel a stretch in your right thigh. Hold for five breaths, then switch sides.

**Chair Pigeon Pose Benefits:**
This pose opens and stretches your glutes, psoas, hip flexors, and outer hips, helping to ease or eliminate back pain.

Another discreet yet effective move is Desk Chaturanga. It’s a strengthening pose that targets the neck and upper body. Make sure your desk is stable. Place your hands shoulder-width apart on the edge, feet firmly on the floor, and stand on your toes. Inhale as you bend your elbows to 90 degrees, then exhale as you return to the starting position. Repeat 10 times.

**Desk Chaturanga Benefits:**
Ideal for those who write or type a lot, this pose relaxes neck muscles and re-energizes tired arms.

Your hands, wrists, and fingers also bear the brunt of desk work. To relieve tension, stretch your wrists and fingers regularly. Extend your right hand forward, place the fingertips in your left palm, and gently pull them back. Hold for 15 seconds, then switch hands.

**Wrist and Finger Stretch Benefits:**
This stretch reduces muscle and tendon tension and lowers the risk of carpal tunnel syndrome.

The Desk Shoulder Opener is another stress-relieving pose. Stand a few feet from your desk, place your hands on it, and lower your head between your arms. This helps realign your shoulders and release tension.

The Forward Fold is a quick reset for your body. Stand tall, then fold forward with your head down. Sway gently side to side and hold for 30 seconds.

**Forward Fold Benefits:**
This pose reverses blood flow, giving you a burst of energy to power through the rest of your day.

For a seated stretch, try the Seated Backend. Sit upright, inhale, and reach your arms toward the ceiling. Exhale and lower them slowly. Repeat 8–10 times.

The Desk Upward Dog Pose is perfect for opening your chest and shoulders. From the Chaturanga position, keep your arms straight and lower your hips toward the desk. Tilt your chin up, slide your shoulders down your back, and stretch your chest. Hold for 10 breaths.

These yoga poses are easy to do at your desk without disturbing others. Incorporate them into your day to combat the physical toll of desk work and stay energized and healthy throughout the week.