Desk Based Yoga2024-05-16T10:05:47+00:00
Desk Based Yoga

Desk Yoga: Simple Exercises for Office Stress Relief

In today’s fast-paced work environment, where long hours in front of a computer are the norm, it’s crucial to find ways to maintain physical and mental health. Our “Rejuvenate and Reset” session offers a seamless solution with a 20-30-minute desk-based yoga practice. Designed for office workers, whether on-site or a home office, and anyone who finds themselves seated for extended periods.

Transform Your Workday in less than 30 Minutes

Learn simple techniques to combat the physical effects of sitting at a computer all day, and release tension in the neck, shoulders, hands and back. Our seated yoga sessions provide relief from the stress and strain of the working day. Crafted with precision for all levels, it requires no special equipment or yoga expertise. Suitable for on-site and remote workers, sessions can be delivered to fit into your schedule, offering a practical way to counteract the strains of prolonged sitting.

Key Focus Areas

The Importance of Movement

Understand the significant health benefits of integrating regular movement into your day. We’ll explore how taking breaks for physical activity can combat the risks associated with sedentary lifestyles, such as chronic pain and decreased mental health, and can dramatically improve your overall well-being.

Mindfulness Yoga Workshop
Office Yoga

Desk Yoga Exercises

Neck Release

Discover stretches specifically designed to alleviate the stiffness and discomfort that come from hours of computer use. These exercises improve flexibility and mobility in the neck, offering immediate relief.

Shoulder Reset for Posture

Learn exercises to correct and enhance your posture. This is vital for counteracting the negative effects of desk work, realigning your spine, and preventing chronic pain.

Gentle Twists, Side Bends, and Forward Folds

Participate in movements that rejuvenate your spine, release tension, boost circulation and support digestive health. These are crucial for refreshing your back muscles and enhancing your overall spinal health.

Hip Release

Combat the tightness in your hip flexors resulting from extended sitting with our carefully designed hip release exercises. These movements increase flexibility and reduce discomfort, making your seated time more bearable.

Gentle Energizing Face Massage

End the session on a high note with a facial massage that promotes relaxation and stress reduction. This delightful practice revitalizes your facial muscles and uplifts your spirit, leaving you energised for the rest of the working day.

Mindfulness in Business
Prevent the physical and mental strains of desk work


Rediscover your productivity and well-being through the power of desk-based yoga. After just 30 minutes, you’ll emerge more relaxed, with a significant decrease in tension throughout your body. You’ll gain invaluable techniques for quick, effective breaks that rejuvenate your body and mind, helping you navigate your workday with ease and energy.

Immediate Relief: Feel the benefits from the first session, with exercises you can incorporate daily.

Accessibility: Designed for any level, no special attire or equipment is required.

Efficiency: A perfect fit for busy schedules, offering a quick yet effective wellness break.

Knowledge: Equip yourself with practical strategies to manage and prevent the physical and mental strains of desk work.

Teams That Move Together, Grow Together

Desk-based movement isn’t just about stretching our bodies; it’s about expanding our minds and strengthening our connections. As we breathe, stretch, and align together, we synchronize more than just our movements—we harmonize our goals, our efforts, and our spirits. This shared journey not only enhances our physical well-being but also fosters a sense of unity and collaboration that is vital for any team to thrive.

Frequently Asked Questions About Desk Yoga

Can desk yoga help in reducing back pain?2024-05-14T13:34:54+00:00

Yes, desk yoga can be particularly effective in alleviating lower back pain, one of the common complaints among office workers. Specific poses focus on stretching and strengthening the back muscles, improving posture, and reducing tension in the spine.

How often should I practice desk yoga?2024-05-14T13:34:11+00:00

For optimal results, aim to practice desk yoga exercises at least once every hour. This frequency helps maintain blood circulation and muscle relaxation, which can prevent the stiffness and discomfort associated with long periods of sitting. Even a few minutes can have significant benefits.

What are the benefits of practicing desk yoga?2024-05-14T13:33:31+00:00

Desk yoga offers numerous benefits, including stress reduction, improved flexibility, enhanced concentration, and relief from muscle stiffness caused by prolonged sitting. These exercises are designed to be easy to perform in a confined space, making them ideal for office environments.

Try For Yourself First

Pop along to our wellbeing Wednesday sessions every Wednesday at 12:30-1 pm GMT. Open to anyone and only £3 a session, there are a limited number of tickets available via our Eventbrite page, mindful-therapies (our local not-for-profit side).

Alternatively, why not visit our YouTube channel, @mindfulimpactatwork and try out a couple of the chair-based movements in your own time?

Corporate Mindfulness and Meditation Workshops

Some Of The Companies We’ve Worked With


“I would like to thank Mark for the wonderful time he spent with my team, learning various mindfulness techniques. We will be working with him in future to bring a happy and harmonious working environment for all in our work place.”

Danielle Stephenson, Director, Select NRG

“Mark has hosted several sessions and provided resources for the Chamber team and through us for the region’s business community. This has included workshops on desk yoga and mindfulness, and pre-recorded videos which were shared on social media.” Mark’s work has always been insightful, striking the perfect tone of approachability and professionalism and I wouldn’t hesitate to recommend him for the services he can provide to teams and to business leaders directly.”

Arlen Pettit, North East Chamber of Commerce

“Thank you for the excellent Work Life Balance Mindfulness session today. First class and great to see you again!”

Steven Redpath, Your Homes Newcastle

“Mark has an extremely calm manner and helps ground you to get you on mindful path, meeting Mark has been wonderful and he has taught me how to meditate and helped me gain my confidence after an extremely difficult period. I was able to start setting intentions and get myself organised again, thank you Mark I appreciate all your coaching and guidance.”

Kate Armstrong

“Mark has been delivering a Desk Based Yoga session weekly via Teams for us at P+HS for a couple of months now. We thoroughly enjoy it with his clear instructions and expertise. He responds to feedback and provides a slightly different session each week whilst maintaining continuity. Some who have practiced yoga for years have learnt things too! I’d highly recommend Mark!”

Jessica Newton, Architect, P+HS Architects

“Mark is an inspirational coach and mentor. I would recommend anyone to go to him for help with establishing a mindfulness-based approach to both professional and personal matters. I have hugely benefited from his input over the last 4 months.”

Jamie McCabe, Partner, Keoghs LLP

“Mark has been instrumental in developing our Mindfulness at Work Programme. He has delivered monthly mindfulness coaching sessions to our staff, all with a different theme and work-based focus, and the feedback we have received from the staff has been incredibly powerful. Staff have said they have developed techniques to help improve their working day as well as personal.”

Gemma Graham, Head of Marketing, Robson Laidler Accountants
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