--- title: Easy Yoga Stretches to Do Right at Your Desk description: Learn basic one-person yoga poses to relax and effectively handle stress. These yoga exercises are simple enough to do at your desk at work or at home. image: https://blog.heartmanity.com/hubfs/eagle1.jpg --- [![Heartmanity](https://heartmanity.com/wp-content/files/heartmanity-logo-web.png "Heartmanity")](https://heartmanity.com) [Schedule a Conversation](https://heartmanity.as.me/schedule.php?appointmentType=30172362) [Shop](https://heartmanity-services-products.myshopify.com/) [Join the Community](https://heartmanitycommunity.mn.co/) [Get In Touch](https://heartmanity.com/contact/) - [Home](https://heartmanity.com/) - [Our Focus and Expertise](https://heartmanity.com/our-focus-and-expertise/) - [BrainFitness](https://heartmanity.com/brain-fitness/) - [Emotional Intel](https://heartmanity.com/emotional-intel/) - [Habits for Health](https://heartmanity.com/habits-for-health/) - [Relationship Mastery](https://heartmanity.com/relationship-mastery/) - [About](https://heartmanity.com/about/) - [Individuals](https://heartmanity.com/individuals/) - [No-Nonsense Coaching](https://heartmanity.com/no-nonsense-coaching/) - [Return to Serenity](https://heartmanity.com/return-to-serenity/) - [One-Year Makeover](https://heartmanity.com/one-year-makeover/) - Couples - [Drama-Free Marriage](https://heartmanity.com/drama-free-marriage/) - [Marriage Tune-Up](https://heartmanity.com/resources/drama-free-resources/#tune-up) - [Couples Mentoring](https://heartmanity.com/resources/drama-free-resources/#mentoring) - [Premarital Coaching](https://heartmanity.com/resources/drama-free-resources/#coaching) - [Drama-Free Weddings](https://heartmanity.com/resources/drama-free-resources/#weddings) - Parents - [HeartPrints® Parenting](https://heartmanity.com/heartprints-parenting/) - [Parent Coaching](https://heartmanity.com/resources/heartprints-resources/#coaching) - [Family Coaching](https://heartmanity.com/resources/heartprints-resources/#visits) - [WombPrints](https://heartmanity.com/heartprints-parenting/#wombprints) - [Professionals](https://heartmanity.com/professionals/) - [Heartmanity for Business](https://heartmanity.com/business/) - [Heartlead Business](https://heartmanity.com/heartmanity-for-business/) - [MomPreneurs](https://heartmanity.com/mompreneurs/) - [Resources](https://heartmanity.com/resources/) - [Heartlead Resources](https://heartmanity.com/resources/heartlead-resources/) - [Drama-Free Resources](https://heartmanity.com/resources/drama-free-resources/) - [HeartPrints® Resources](https://heartmanity.com/resources/heartprints-resources/) - [Personal Growth Resources](https://heartmanity.com/resources/personal-growth-resources/) - [Blog](https://blog.heartmanity.com/) - [Emotional Intelligence & Fitness](https://blog.heartmanity.com/topic/emotional-intelligence-fitness) - [Leadership and Business](https://blog.heartmanity.com/topic/leadership-and-business) - [Love, Marriage, and Relationships](https://blog.heartmanity.com/topic/love-marriage-and-relationships) - [Parents: Permission to Be Imperfect](https://blog.heartmanity.com/topic/parents-permission-to-be-imperfect) - [Brain Fitness, Mindfulness and Perspective](https://blog.heartmanity.com/topic/brain-fitness-mindfulness-and-perspective) - [Communication & Interpersonal Skills](https://blog.heartmanity.com/topic/communication-interpersonal-skills) - [Habits for Health](https://blog.heartmanity.com/topic/habits-for-health) Heartmanity's Blog Search Search - There are no suggestions because the search field is empty. Topics: Select a topic... All Emotional Intelligence & Fitness Leadership and Business Love, Marriage, and Relationships Parents: Permission to Be Imperfect Brain Fitness, Mindfulness and Perspective Communication & Interpersonal Skills Habits for Health Heartmanity Webinars, Classes, and Events Filters # [*Easy Yoga Stretches to Do Right at Your Desk*](https://blog.heartmanity.com/easy-yoga-stretches-to-do-right-at-your-desk) Are your shoulders and necks getting tense? This stress is especially true for those who spend a lot of time on the computer. Many of us get tense in the shoulders, neck, and jaw—nine-to-fivers and mom entrepreneurs alike. Whether you are in an office at a desk or running errands, everyday activities like texting, driving, or even sleeping can contribute to a stiff neck. When was the last time you really stretched your fingers and forearms? *Related reading time: 4 minutes* ## One Person Yoga Poses—Easy Enough to Do at Work These yoga exercises are made for one person to practice at work, at a desk, at home, or any time your notice tension creeping into your shoulders. Practicing these regularly will help to reverse tightness from hunching, typing, and gripping. Remember always to breathe deeply and try to soften into the stretch, not force it. ### Yoga Sequence: Shoulder Stretch This stretch is based on the rehabilitation exercise of Proprioceptive Neuromuscular Facilitation (PNF), which is often used in sports training and physical therapy. PNF involves contracting a muscle, then completely relaxing, and then gently stretching it further. The idea is that by first applying force and then total release, the eventual stretch will go deeper. "PNF is as close as we've come to scientific stretching," says San Francisco Ballet’s physical therapist Michael Leslie. ![Shoulder Stretch to do at your desk ](https://blog.heartmanity.com/hs-fs/hubfs/shoulder.jpg?width=640&name=shoulder.jpg "Shoulder Stretch to do at your desk ") #### How to do a yoga stretch: Bring one arm horizontally across your chest. Hold it in the crook of your opposite arm. **Apply pressure.** Push your extended arm strongly into your bent arm and resist with your bent arm. **Completely relax.** Let your extended arm go limp, resting in the crook of your bent arm. **Stretch. Gently take your straight arm across your body to stretch your shoulder. If it feels alright on your shoulder, take your bent arm and put your hand behind your head to deepen the stretch.** ### Yoga Sequence: Oblique Stretch The oblique stretch delivers a triple benefit—extending and arching the torso relieves spinal compression; opening the shoulder counteracts hunching forward over a desk; stretching the fingers back remedies cramps in the hands. **![The Oblique Stretch pose.jpg](https://blog.heartmanity.com/hs-fs/hubfs/oblique.jpg?width=506&name=oblique.jpg)** #### How to do the Oblique Stretch: **Reach.** Raise one arm up and then overhead in an arch. It’s UP and *then* over to elongate the side of your body. **Take 3-5 breaths.** Relax your shoulders and stretch your obliques and rib cage by breathing deeply. **Reach** your top arm behind you. Gently twist your chest up toward the ceiling. **Flex** your fingers back toward your elbow and spread your fingers wide. This will stretch your wrist and forearm. **Repeat** on the second side. ### Yoga Sequence: Jaw Stretch Similar to the shoulder stretch, this stretch starts by engaging muscles and then relaxing them to go deeper into the stretch. It is a small movement but should feel like a noticeable stretch in your neck and jaw, where many people tense up while working. **![The yoga jaw stretch.](https://blog.heartmanity.com/hs-fs/hubfs/jaw.jpg?width=572&height=286&name=jaw.jpg)** #### How to do a Jaw Stretch: **Open** **your mouth** as wide as you can. **Tilt your head back** and then your neck, keeping your mouth wide open. **Close your mouth**, keeping your head back. **Slowly** **return** your head to the center. **Drop your chin** to your chest for a counter-stretch if that feels ok with your neck. ### Yoga Sequence: Eagle Arms Eagle Pose (Garudasana) creates a tourniquet effect on the shoulders, elbows, and wrists. Think of it as a compression massage on your joints. When that compression is released, new blood and fluids rush back into the area, creating a feeling of openness and relief. **![eagle1.jpg](https://blog.heartmanity.com/hs-fs/hubfs/eagle1.jpg?width=1024&name=eagle1.jpg)** #### How to do the Eagle Pose: **Level 1:** cross one arm on top of the other, like you’re giving yourself a hug. Grab the backs of your shoulders or shoulder blades. **Level 2:** Cross one elbow under the other. Bring the backs of your forearms together. Keep your elbows at shoulder height. **Level 3:** Cross one elbow under the other. Cross again at the forearms so that the fingers of your bottom arm meet the palm of your top arm. Squeeze your arms together. Keep your elbows at shoulder height. **At any level,** you should feel the stretch across your upper back and shoulders. ### Yoga Sequence:  Eagle Crunches (add-on) **![The Eagle Stretch to do at your desk](https://blog.heartmanity.com/hs-fs/hubfs/eagle2.jpg?width=438&name=eagle2.jpg "Stretch to do at your desk")** #### How to do the add-on for the Eagle Crunch exercise: **Lift your elbows**, head, and gaze upward. It is a slight backbend. **Slowly crunch** your elbows toward your navel, tuck your chin and look down. It is a slight forward fold. **Repeat** these two motions, moving slowly between them. **Inhale** when you arch back; **exhale** when you fold forward. ### Yoga Sequence: Chest Expansion The opposite of the Eagle, this pose opens the front side of the chest and shoulders. It is easy to do sitting or standing, and you can even hold on to the back of a chair to deepen the stretch. Remember to keep your front abs engaged so it doesn’t turn into a large backbend—that will take the stretch out of your shoulders and put stress on your lumbar spine. **![Chest expansion to do at your desk](https://blog.heartmanity.com/hs-fs/hubfs/ChestExpansion.jpg?width=572&name=ChestExpansion.jpg "Chest expansion to do at your desk")** **How to do the exercise:** **Place** your hands on your lower back. Fingers can point down, out, or up. **Squeeze** your elbows together. **Relax** your shoulders away from your ears. **For more stretch,** hold on to the opposite elbow behind your back. **For even more, clasp your hands at you**r lower back. **Squeeze** your palms together to touch. **Then press** your knuckles down toward the ground. ### Yoga Sequence: Neck Stretch This simple pose can be incredibly effective with a few extra tricks. It lengthens the neck, relaxes the jaw, and stretches the top of the shoulder. Adding PNF can take the pose even deeper. Remember to always breathe, go slowly, and soften your tongue and jaw. **![The neck stretch you can do right at your desk.](https://blog.heartmanity.com/hs-fs/hubfs/neckstretch.jpg?width=353&name=neckstretch.jpg)** #### How to do the Neck Stretch exercise: **Reach** one hand up over your head and rest it on your opposite ear. **Gently guide** your head to the side to stretch your neck. Do not pull; gravity will do most of the work here. **Actively stretch** your bottom arm away from you to deepen the stretch. **For PNF** ([Proprioceptive Neuromuscular Facilitated](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3588663/)),press your head into your top hand for three seconds. Completely relax. Then try stretching gently again to see if you can relax deeper into the stretch. **Repeat on the second side.** **Check out this [helpful infographic of yoga positions](https://www.slideshare.net/gearbunch/yoga-poses-you-can-do-at-your-desk) to do at your desk.** For more on basic yoga poses and yoga exercises, see our article ["Yoga Poses for Grounding and Relaxation"](https://blog.heartmanity.com/yoga-poses-for-grounding-and-relaxation) and learn how to deal with stress to achieve emotional well-being. **For coaching support to cultivate inner peace and greater work-life balance, contact us at [support@heartmanity.com](mailto:support@heartmanity.com).** ### Like the article? Help us spread the word and share it! Facebook Twitter Pinterest LinkedIn **![Enid R. Spitz / Heartmanity Contributor](https://blog.heartmanity.com/hs-fs/hubfs/EnidRSpitz.jpeg?width=225&name=EnidRSpitz.jpeg)[Enid R. Spitz / Heartmanity Contributor](https://blog.heartmanity.com/author/enid-r-spitz)** Enid Spitz is a writer, yoga instructor, and works at the popular Lululemon. She previously lived in Portland, OR and Seattle, WA, where she was a newspaper editor and researched yoga for Traumatic Brain Injury. Heartmanity combines Enid's passions for social well-being, neuroscience, and yoga. When not writing or on the yoga mat, she is an avid traveller, and loves being outdoors. ### You may also like: ![Why Pleasure Belongs in a Healthy Life—and Why We Often Leave It Out](https://blog.heartmanity.com/hs-fs/hubfs/Cherry%20Park%20pathway%20SM_Compressed.jpg?width=250&height=150&name=Cherry%20Park%20pathway%20SM_Compressed.jpg) [Why Pleasure Belongs in a Healthy Life—and Why We Often Leave It Out](https://blog.heartmanity.com/why-pleasure-belongs-in-a-healthy-life-and-why-we-often-leave-it-out) ![Do Essential Oils Really Work? 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[Sitemap](https://heartmanity.com/sitemap/) | [Privacy Policy](https://info.heartmanity.com/privacy-policy) ```json { "@context" : "https://schema.org", "@type" : "NewsArticle", "author" : [ { "@type" : "Person", "name" : "Enid R. Spitz / Heartmanity Contributor", "url" : "https://blog.heartmanity.com/author/enid-r-spitz" } ], "dateModified" : "2023-08-15T23:57:04", "datePublished" : "2017-07-10T16:30:00", "headline" : "Easy Yoga Stretches to Do Right at Your Desk", "image" : [ "http://info.heartmanity.com/hubfs/eagle1.jpg" ] } ```