6 Best Desk Yoga Stretches to Do During a Zoom Meeting

Sometimes I make it through half the day before I become disturbingly aware of my slumped posture over the keyboard. That’s when I remind myself, “I should really take a yoga break.” But then I hear the chime of a Zoom meeting reminder and sigh. “I’ll stretch after the meeting,” I reassure myself.

Sometimes, I actually follow through after the meeting. Although by the time I make it to my yoga mat, my back and hips are crying out. Other times, I get caught up with deadlines and suddenly it’s 8 pm when I’m prying my body out of the chair.

Not long ago, during a Zoom meeting that was running particularly long, I started moving my body out of necessity, finagling my limbs in various positions until I felt a hamstring stretch here and a neck release there. That’s when I realized I was practicing seated yoga.

By the time the meeting ended, I stood up from my desk feeling less tense and less stressed than usual. The best part? The stretches required little to no movement in my upper body, so no one on Zoom suspected I’d been in my secret yoga session.

6 Discrete Yoga Poses to Do During a Zoom Meeting

I’ve practiced Bound Angle, Figure 4, Cat-Cow, and Tree Pose at my desk while in virtual meetings, but they’re subtle enough that you might try them during in-person meetings, too. You can practice the chair variations of the standing yoga poses, or if you prop up your laptop on a standing desk, dresser, or other high surface, you can actually do them standing, too.

1. Bound Angle Pose in a Chair

This pose is a much-needed reminder that you can mix up how you sit in a chair—and that doing so keeps your body feeling more supported despite long hours at work. Keeping your feet on the floor, simply bend your knees and bring the bottoms of your feet together, creating a diamond shape, for seated Bound Angle. I like to take a variation in which I press the balls of my feet into the floor for a little strengthening action for my legs.

2. Seated Figure 4

A sneaky seated yoga pose disguised as a leg-cross, Figure 4 wakes up the hips as much when you’re sitting as standing. After you bring your ankle to your opposite knee, it’s up to you how much intensity you want to experience by pressing your lifted leg toward the floor. (Couldn’t be more uncomfortable than the meeting you’re in.) Just remember to switch sides.

3. Seated Cat-Cow

You might be thinking, “Won’t people in my meeting notice my head moving up and down in Cat–Cow?” The answer is maybe. But you can take as discrete a version of Cat-Cow as you’d like, lifting and lowering your gaze less than you normally would. Or just give yourself permission to go for it! (Although maybe not while presenting in the meeting…that might be weird.)

4. Seated or Standing Tree Pose

Balancing poses are physically and mentally stimulating, which means practicing Tree Pose can bring an unexpected energy boost during work.

If you’re practicing sitting down, scooch forward so you’re sitting toward the edge of the seat. Straighten one leg and bend the opposite leg, pressing the ball of your foot into the floor. (You’ll also experience a gentle yet satisfying hamstring stretch in the straight leg that’s unique to the seated version of Tree.)

If you’re standing, you can use your standing desk, dresser, or other sturdy object on which your laptop is resting within reach in case you need to recenter after wobbling.

5. Seated or Standing High Lunge

There’s a lot of talk about how the hips get achy from desk jobs, but the calves need some love, too. High Lunge stretches both.

To practice while seated, it’s best to use an armless chair (or a chair with arms that can be moved out of the way). Sit on the chair so the back of it is next to your rib cage. Plant one front foot on the floor and straighten your back leg, pressing the ball of your foot into the floor and reaching your heel toward the wall behind you.

You can also practice standing High Lunge with your hands on your desk or hips to help you balance. Lifting your arms is optional—people in the meeting might notice, but who says you can’t stretch your arms at work? Whichever version you practice, be sure to switch sides.

6. Seated or Standing Warrior 1

Channeling the fierce energy of Warrior 1 in a Zoom meeting (while no one knows you’re practicing it!) is an underrated flex.

This is the same seated set-up as High Lunge, only this time, you’re turning your back toes out and planting your heel on the floor. If you dare to be bold, one arm can reach forward and the other back in a typical Warrior position.

Or practice Warrior 1 standing. Again, place your hands anywhere that helps you balance.