5-Minute Yoga Reset at Your Desk

Long hours at your desk can leave your body stiff and your mind drained—but you don’t need to roll out a yoga mat to reset. This month’s blog shares a few simple stretches, breathing techniques, and mindfulness practices you can do right at your desk in just five minutes. Take a pause, breathe, and return to your day with renewed focus.

Even the busiest workdays deserve a moment of pause. You don’t need a yoga mat—or even to leave your chair—to give yourself a quick reset. In just five minutes, you can release tension, re-energize, and return to your tasks with a clearer mind. Try these simple desk-friendly practices next time you need a breather:

1. Seated Side Stretch
Sit tall at the edge of your chair with both feet grounded. Place your right hand on the seat and inhale as you reach your left arm overhead, gently leaning to the right. Take 2–3 slow breaths, then switch sides. This helps open the spine and release shoulder tension.

2. Shoulder Rolls
Let your hands rest in your lap. Roll your shoulders slowly up, back, and down in a big circle, then reverse. Repeat 5–6 times each way to loosen stiffness from sitting.

3. Neck Release
Drop your right ear toward your shoulder, keeping the opposite shoulder relaxed. Hold for a few breaths, then switch sides. For a deeper stretch, place your hand lightly on top of your head without forcing, or stretch your opposite hand down toward the ground.

4. Desk Breathing Break
Close your eyes if you’re comfortable, or soften your gaze. Inhale through your nose for a count of four, hold for two, then exhale slowly through your mouth for six. Repeat for 4–5 rounds. This calms the nervous system and improves focus.

5. Mini Mindfulness
Place both feet on the floor and rest your palms on your thighs. Take one minute to notice your breath and the sensation of sitting. You can also do a quick body scan, just noticing how your body feels one body part at a time from the tips of your toes to the top of your head. If your mind wanders, gently guide it back to the present.

Even a short practice can create a sense of balance and reset your energy for the rest of the day. Try one—or all—of these next time you need a mindful pause.