Move · Videos · Yoga · 21 min

21-Minute Seated Yoga for Desk Workers: Wrists, Arms and Shoulders

21-Minute Seated Yoga for Desk Workers: Wrists, Arms and Shoulders — video by DoYogaWithMe Watch on YouTube · 20:35

Video by DoYogaWithMe on YouTube · Open on YouTube

The creator only allows this video to play on YouTube itself.

A seated hatha class you can do on a chair or the floor: shoulder openers, wrist and finger stretches, arm wraps and stacked-elbow holds, then reverse prayer. Suits anyone who spends long hours at a desk or keyboard.

  • 21 min
  • Beginner
  • Low impact (no jumping)
  • No equipment
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Step by step 10

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  1. Seated shoulder opener: sweep the arms back as you breathe in, then hold opposite elbows behind you. 0:36
  2. Arms out to the sides: fingers pulled back with firm elbows, then fists with the knuckles to the armpits. 2:50
  3. Hands behind the head with elbows back, then fingertips on the floor, easing the palms flat. 4:06
  4. Shake out the hands, then pull each hand's fingers back, then the knuckles, in three directions. 5:52
  5. Elbows bent at shoulder height: press the arms back five times, then wrap the arms round the chest. 8:41
  6. Move only the hands back, then stack the elbows and raise the hands, each side; then hold the elbows behind you. 10:20
  7. Stretch one finger at a time on each hand, then the thumbs against the ribs. 13:41
  8. Arms wide with wrist stretches, then hold the elbows behind you and reach the fingers round the waist. 15:42
  9. Palms pressed up overhead, then reverse prayer, or hold the elbows if your hands won't meet; twice. 17:11
  10. Shake out the hands with loose punches, then sit tall with the palms together and notice how you feel. 19:02

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Press the shoulder blades into your back and lift your chest
  • Keep the elbows firm and push through the palms in the wrist stretches
  • If reverse prayer is out of reach, hold your elbows behind you instead

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesreverse prayer, arms behind, arm circles
  • Elbows movesstraight-arm stretches with firm elbows
  • Wrists & hands moveswrist and finger stretches, palms pressed down
  • Upper back movesshoulder-blade squeezes, chest lifts
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Sit on a chair, couch or bed instead of the floor; hold elbows instead of reverse prayer

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by DoYogaWithMe; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety