Office yoga is the simple, stress-busting solution your workday needs. In a chat with The Pioneer, yoga therapist Arpan Kushwaha from Cult Fitness shares easy desk-friendly poses and breathing techniques that can be done right at your workstation—no mat, no change of clothes required
Sulogna Mehta
Your body aches, your mind races, and your to-do list won’t stop growing—but your wellness doesn’t have to wait.
Between the stiff chairs, relentless screen time, and never-ending deadlines, the modern workspace can quietly take a toll on your body and mental well-being. But here’s the good news: you don’t need a yoga mat, a fancy studio, or even to leave your desk to reclaim a moment of calm. Office yoga is emerging as a practical, powerful remedy for workplace fatigue—offering stretches, poses, and mindful breathing that can refresh your posture, clear your head, and re-energize your day in just a few minutes. Yoga therapist and Cult Fitness expert Arpan Kushwaha shares simple, space-friendly moves that can be done right at your desk—no commute, no change of clothes, just instant relief.
These wellness activities can be undertaken in a limited space and would not require any mat or special attire.
“Yoga can be used as an office tool for wellness in daily life. A few mindful minutes at your desk may be all it takes to stay balanced in a fast-paced world. One can do the Cat-Cow stretch seated on the chair. Keep the feet firmly on the floor, rest the hands on the knees. Inhale and just start arching your spine or back while looking upwards to release back tension. While exhaling, round the spine and lower the head forward. For Spinal Twist, gently rotate your torso sideways (on either side) while seated, holding the back of your chair with both hands. Wrist Rolls and Fist Clenches are also important as one tends to use the keyboard for a long time while working. For this pose, turn the hands so that the insides of the wrists face the computer while the fingers face the edge of the desk. This pose boosts the blood flow and eases typing fatigue,” says the yoga therapist.
Other poses include Shoulder Rolls and Neck Stretches, which requires gently rolling the neck and shrugging the shoulders. This eases stiffness from hunching. Another pose Eagle Arms requires wrapping the arms and lifting the elbows. This will be helpful for the shoulders and upper back.
Benefits of desk yoga: Regular or daily practice of workplace or desk yoga reduces stress and fatigue, improves focus, flexibility and posture, strengthens the core muscles, relieves muscular tension, especially those of the tight muscles of the neck, shoulders and back, enhances productivity, calmness and concentration, improves blood flow, provides relief from aches, stiffness, and discomfort triggered by prolonged sitting at one place.
Apart from the simple poses, one can practice proper breathing exercises for just two to five minutes. The different exercises include – Belly Breathing: Inhale deeply by letting the belly expand and then slowly exhale. Box Breathing: Box breathing is done by Inhaling-holding-exhaling-holding (4 seconds each). Anulom Vilom (Alternate Nostril): Close the right nostril with the right thumb and inhale through the left nose. Now remove your thumb from the right nostril and just exhale. Repeat this with the other side. This is a natural way to calm the mind and improve the sleep quality. Brahmari (Humming Bee): This is done by exhaling with a soft hum to relax instantly.
