Are you someone who sits at a desk for most of the day? Do you find yourself feeling stiff and uncomfortable after just a few hours of work? If so, incorporating some simple yoga exercises into your lunch break can be a great way to improve your posture and overall wellbeing. Here, we’ll explore some exercises you can try during your lunch break to help re-energize your mind and body.

1. Forward Fold 👉🧘‍♀️

The forward fold is a great way to stretch your hamstrings, lower back, and spine. To perform this pose, stand up straight and slowly bend forward at the hips, reaching your hands toward the ground. If you can’t touch the ground, that’s okay - just go as far as you comfortably can. Hold the pose for a few breaths, then slowly roll back up.

A person standing with their hands reaching for the ground

2. Downward Dog 🐕🧘‍♀️

The downward dog pose is great for stretching out your calves, hamstrings, and back. To do this pose, start on your hands and knees with your wrists under your shoulders and your knees under your hips. Then, lift your hips up and straighten your arms and legs, so you’re in an upside-down V shape. Hold the pose for a few breaths before slowly lowering back down.

A person on all fours with their hips in the air

3. Seated Spinal Twist 🌀🧘‍♀️

The seated spinal twist is a great way to stretch out your back and hips. To do this pose, sit on the edge of your chair with your feet flat on the ground. Twist your torso to the right, holding onto the back of your chair for support. Hold the pose for a few breaths before twisting to the left.

A person sitting on a chair with their torso twisted to the right

4. Cat/Cow Stretch 🐈🐄🧘‍♀️

The cat/cow stretch is a great way to warm up your spine and stretch out your neck, shoulders, and back. To do this pose, start on your hands and knees with your wrists under your shoulders and your knees under your hips. Inhale, arch your back and lift your head up towards the ceiling (cow). Exhale, round your spine and drop your head down (cat). Repeat for a few breaths.

A person on all fours, arching their back like a cow

5. Chair Pigeon 🐦🧘‍♀️

The chair pigeon pose is a great way to stretch out your hips and lower back. To do this pose, sit on the edge of your chair with your ankle on your opposite knee. Gently press on your knee to deepen the stretch, and hold for a few breaths. Switch sides and repeat.

A person sitting at the edge of their chair with one ankle resting on the opposite knee, leaning forward

Incorporating yoga into your lunch break can be a simple and effective way to improve your posture, reduce stress, and increase your overall wellbeing. So next time you feel yourself getting stiff and uncomfortable, take a few minutes to try out these yoga exercises - your body will thank you!

A person in a yoga pose with a calming background