International Day of Yoga: Quick and easy exercises office goers can do on busy and stressful days

Micro moments of movement that help us all feel a little more grounded on days when you're caught in a loop of deadlines.

It is to get caught in the loop of deadlines, back-to-back meetings, and missed lunches when work is hectic. With International Day of Yoga marked on 21 June, we at HRO thought of this as a wonderful opportunity to share movements that make us feel a little more grounded on high-stress workdays.

Micro moments of movement, we call them. You don’t need a yoga mat or a fancy outfit - just a few mindful minutes at your desk can make a difference.

Here are some yoga-inspired exercises and breathing techniques that are quick, desk-friendly, and surprisingly effective when your calendar is packed but your body is craving stretches.

PS - As with all exercises, do them with caution and care, and only if your health permits. Consult a doctor if you are ever in doubt.

1. Seated cat-cow stretch

How to do: Sit tall, place hands on knees. Inhale and arch your back (cow), lifting the chest. Exhale and round the spine (cat), tucking chin to chest.
Benefits: Relieves back and neck tension, improves spinal mobility.

2. Seated spinal twist

How to do: Sit upright, place right hand on the left knee and gently twist to the left. Hold for five breaths. Switch sides.
Benefits: Eases lower back tension and improves digestion.

3. Wrist & finger stretch

How to do: Extend arms forward, stretch fingers wide, then make fists. Rotate wrists in slow circles.
Benefits: Great for typing fatigue and carpal tunnel prevention.

4. Box breathing (4-4-4-4 technique)

How to do: Inhale for 4 counts, hold for 4, exhale for 4, hold again for 4. Repeat four–five cycles.
Benefits: Lowers stress, improves focus and calmness quickly.

5. Alternate nostril breathing (nadi shodhana)

How to do: Close right nostril, inhale through left. Switch, exhale through right. Inhale right, exhale left. Repeat for two–three minutes.
Benefits: Balances energy, reduces anxiety, boosts concentration.

6. Standing forward bend

How to do: From standing, fold forward, letting arms dangle. Slight bend in knees is okay.
Benefits: Stretches hamstrings and back, calms the nervous system.

7. Wall-assisted downward dog

How to do: Place hands on a wall at hip height, step back, and push hips away for a 90° stretch.
Benefits: Stretches shoulders and spine, refreshes the mind.

8. Mini-meditation: Two-minute reset

How to do: Close your eyes, sit tall, and focus on the breath or a positive affirmation.
Benefits: Clears mental clutter, improves clarity and mood.

We hope that, with this post, even on the busiest of days, you can remember that a few stretches or mindful breaths can reset your energy, ease physical tension, and bring a bit of calm into the chaos.

Drop us a comment on LinkedIn if you tried these exercises or enjoyed this story!

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