Desk-break yoga

Setup

1. Chairs with wheels are locked or swapped for a fixed chair; push the chair back a little so there is room to move.
2. Feet flat on the floor, screens dimmed or turned away for a few minutes.
3. Anyone with a neck, back or wrist problem keeps the movements small and checks with a health professional if unsure.

How it runs

1. Breathe (1 min): sit tall, hands on the thighs, eyes away from the screen; five slow breaths in and out through the nose, the out-breath a little longer.
2. Neck and shoulders (1 min): ear towards one shoulder for three breaths, then the other; then shoulders up to the ears on an inhale and let them drop on an exhale, three times.
3. Seated cat-cow (1 min): hands on the knees, lift the chest as you breathe in, round the back as you breathe out; six rounds.
4. Seated twist (1 min): breathe in to grow tall, breathe out to turn towards the back of the chair; three breaths each side.
5. Desk-supported half dog (1 min): stand, hands on the edge of the desk shoulder-width apart, walk the feet back and hinge at the hips until the back is long and level; knees soft; three to five breaths, then walk in and stand.
6. Wrists and eyes (1 min): circle the wrists both ways, open and close the hands, then look at something far away for three breaths before returning to work.

Coaching points

• Small, slow movements are enough; nothing should hurt.
• Check the desk is stable and won't slide before leaning on it.
• Keep breathing smoothly through each move; no breath holding.
• Repeating it a few times a day is more useful than one long session.

Common mistakes

• Pulling the head down with the hand in the neck stretch.
• Twisting hard using the chair back as a lever.
• Locking the knees and rounding the back in desk half dog.
• Doing it on a wheeled chair that can roll away.