Free Desk Yoga Poster: 10 Simple Stretches to Relieve Tension While You Work

June 7, 2025

Do you spend hours at your desk?

Whether you're working from home or at the office, long periods of sitting can lead to back pain, tight hips, shoulder stiffness, and brain fog.

But here’s the good news: a few minutes of movement can make all the difference.

That’s why we created a free printable Desk Yoga Poster with 10 beginner-friendly stretches designed specifically for desk workers. From neck rolls to wrist releases, these yoga-inspired poses are gentle, effective, and can be done in everyday clothes- no mat or flexibility required.

🧘🏽 What’s inside the poster?

10 yoga-inspired stretches you can do right at your desk
Clear illustrations and instructions
Targeted poses to relieve your neck, shoulders, hips, spine, and wrists
Designed by a yoga teacher who understands the WFH slouch

Whether you’re taking a quick lunch break or resetting between Zoom calls, this poster is a simple reminder to move your body and protect your posture.

Get your free copy

To download your poster, just head to this page and pop in your email address. You’ll get instant access to the printable PDF.

Hang it by your monitor, on the fridge, or keep it in your planner - so you never forget to stretch.

👉🏼 Click here to get the free Desk Yoga Poster.

Why desk yoga matters

Modern work culture isn’t built for movement, but your body is. Incorporating small stretches into your workday can:

Reduce neck, shoulder, and lower back pain
Boost focus and mental clarity
Improve posture and circulation
Lower stress and tension

And the best part? These stretches take under 5 minutes.

Perfect for:

Desk workers & WFH warriors
Teachers, students, creatives
Anyone who spends long hours sitting

PS: Want more accessible yoga for real life? Stick around. At Ladina Yoga, we make movement inclusive, practical, and joyful.