Chair Yoga for Desk-Based Teams
A structured programme built around real workplace conditions — desk posture, screen fatigue, and the rhythm of a working day.
Office yoga works within the constraints of a working day — not against them.
Not every office has a spare room. Not every employee can get down on a mat. Chair yoga solves both problems without compromising on what the session actually delivers.
These classes are conducted entirely from a standard office chair. There is no need for mats, props, or changing rooms. Participants stay at their desks or gather in a meeting room and follow a sequence that addresses the same physical patterns as a conventional yoga class, just adapted for a seated position. The work is genuinely effective. Chair-based sequences can target the thoracic spine, hip flexors, shoulder girdle, and neck with real precision.
This format is particularly well-suited to teams that include staff with mobility differences, older workers, or people recovering from injury. It also works well in organisations with formal dress codes where asking people to sit on a floor mat is simply not practical. The instructor, Wren Dalgleish, has a background in occupational therapy alongside yoga teaching, which means she understands physical limitations without making participants feel singled out.
Sessions run for 30 or 45 minutes depending on your preference. They can be delivered in-person or via a video link for hybrid teams, with both formats receiving the same structured guidance.
- No floor work, mats, or props required
- Suitable for mixed mobility groups
- Available in-person or via video link
- 30 or 45-minute session options
- Works within formal dress codes
Programme Structure
A standard 45-minute chair session
Opening - 5 minutes
Participants settle into their chairs, adjust posture, and follow a short breathing sequence to transition from work mode. Simple and unhurried.
Neck and shoulder sequence - 10 minutes
- Cervical side bends - slow, supported releases for the neck
- Shoulder circles and cross-body stretches - targeting the upper trapezius and deltoids
- Chest opener - hands clasped behind the chair back, gentle thoracic extension
Spinal and core work - 15 minutes
- Seated spinal twist - both directions, held with breath
- Forward fold over thighs - decompressing the lumbar spine
- Seated core engagement - gentle activation without strain
Lower body and hip release - 10 minutes
- Figure-four hip stretch - ankle over knee, forward lean
- Calf and ankle mobility - particularly useful for those sitting for long periods
Closing - 5 minutes
A brief guided rest in the chair. Eyes closed, hands on thighs, slow breath. Participants return to work feeling noticeably more settled.
Secure your spot in this programme
Spaces are limited to keep each session focused and personal. Fill in the form and a Core One specialist will confirm your enrolment within one business day.