Yoga at Your Desk

By Claire Diab and Dennis Boyle

Sitting at a desk for the majority of the day can impact your body adversely. As firefighters, you may have to sit at a desk and fill out reports, or perhaps your other job requires you to sit at a computer. After sitting in one position for so long, you may find that your shoulders, neck, hands, eyes, and back begin to ache. Doing some chair yoga at work will allow you to relax your muscles and destress your mind and body.


The Cat/Dog Pose in Chair

Begin sitting in a chair with feet flat on the floor. Clasp your hands behind your head. Inhale. Inhale more as you extend your arms up overhead, pressing your palms toward the sky, slightly arching your back. Exhale while bringing your hands behind your head, and exhale more, coming into a forward bend with hands behind your head, elbows to your thighs. Repeat sequence 6-9 times.



  • Improves posture
  • Lengthens and strengthens the spine
  • Strengthens the central nervous system
  • Strengthens the shoulders
  • Nourishes thyroid gland
  • Nourishes internal abdominal muscles


 Do not perform if you have a :

  • Neck injury, shoulder injury, back injury.


Claire Diab is an internationally recognized Yoga therapist. She is the director of the Yoga Program for the Chopra Center founded by Dr. Deepak Chopra and Dr. David Simon. She is an adjunct professor of Asian Studies at Seton Hall University. She is the author of several books and DVDs on Yoga including “Yoga For Firefighters.”


Dennis Boyle is a retired fire director and acting chief with the West Orange (NJ) Fire Department. He was the recipient of the 1999 New Jersey Deputy Fire Chiefs “Fire Officer of the Year” award.




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