Quick Yoga at Work: Easy Steps for Busy Women

Even the most busy woman can squeeze a bit of yoga into her workday. You don't require a mat, a studio, or new duds—just a couple of minutes and some space. Here's how to stay calm, stretch out, and refresh your mind right at your desk.

Step 1: Start with Deep Breathing (1 minute)

Sit up straight in your chair.

Close your eyes if you're comfortable.

Breathe slowly in through your nose for 4 seconds.

Hold for 2 seconds.

Slowly exhale through your mouth for 6 seconds.

Repeat 5 times.

Why: This relaxes and oxygenates your brain.

Step 2: Seated Neck Rolls (1 minute)

Let your right ear drop towards your right shoulder.

Roll your head forward and to the left shoulder.

Roll slowly in a complete circle, 3 times in both directions.

Why: Relaxes tension in the shoulders and neck from sitting at a desk for hours.

Step 3: Shoulder Rolls (1 minute)

Bring both shoulders up toward your ears.

Slowly roll them back and down in a circle.

Do 5 rolls, changing direction.

Why: Relaxes tight shoulders and corrects posture.

Step 4: Seated Spinal Twist (1 minute)

Sit up straight and place your right hand on the back of your chair.

Place your left hand on your right thigh.

Slowly twist your torso to the right.

Hold for 30 seconds, then repeat on the other side.

Why: A gentle stretch for your back and digestive system.

Step 5: Desk Downward Stretch (1–2 minutes)

Stand a few feet from your desk.

Place your hands on the edge of the desk.

Walk back and lean at the hips, making an "L" shape with your body.

Allow your head to drop down between your arms.

Hold for 30–60 seconds.

Why: A light full-body stretch that feels great after sitting for so long.

Tip: Use Reminders

Program an alarm or calendar reminder to stretch or take a deep breath every 2–3 hours. Only takes 1–2 minutes but refills energy and focus.

Yoga in the office isn't that hard. Take just 5 minutes a day, and you can lower stress levels, enhance focus, and feed your body. You deserve this time even on your most hectic days.