--- title: "Desk Yoga & Stretches: Office Wellness for Mumbai & Pune Teams" description: "Relieve desk-related back pain and stress with our Desk Yoga & Stretches sessions. Simple office yoga routines for better posture, focus, and energy." canonical: https://mytribe.in/asanyogaindia/corporate-wellness-programs/desk-yoga-stretches-for-the-workday last_updated: 2026-01-25 --- # Desk Yoga & Stretches for the Workday Tribe Verified · Trusted by teams at Tata AIG, Sony. By [Asan Yoga](https://mytribe.in/asanyogaindia) · On-site corporate sessions across Mumbai and Pune · ₹4,500 per session (estimate) Part of [Corporate Wellness Programs](https://mytribe.in/asanyogaindia/corporate-wellness-programs). [View full gallery](https://mytribe.in/asanyogaindia/corporate-wellness-programs/gallery) Long hours at your desk shouldn't mean constant back pain or stiff shoulders. We help teams across Mumbai and Pune reset with simple, effective yoga you can do right in your work clothes—no mats or special gear required. ## Photos and videos - [Video: Long hours of sitting can lead to poor posture and back pain. In this video, I demonstrate how to use a simple foam block or cushion to correct your sitting posture, lengthen your spine, and relieve stiffness, making your time at the desk more comfortable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d3b20fa-7d66-4b07-b34e-eeadf9e820aa) - [Video: A busy workday doesn't have to mean neglecting your well being. I've designed these simple yoga rituals, including eye exercises and mantra chanting, to help you start your day with energy and end it with calm, creating a healthier work life balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4c6eb52a-ffd9-49fc-adc5-e970776f0f23) - [Video: A flexible spine is key to a resilient body. This video guides you through five simple asanas like the spinal wave and plank variations to mobilize your spine and strengthen your core, helping to reduce aches from sitting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59a2bf87-940d-4cbb-ab67-db88a93d2cca) - [Video: Yoga is a journey of self discovery that brings strength and balance to every part of your life. This video shows how the principles of yoga can be applied anywhere, from a formal practice to finding a moment of balance at your work desk.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da72419f-4305-4f6d-a9d1-6f925db3a44b) ## About Desk Yoga & Stretches for the Workday The secret isn't just the stretch; it's the sequence. In our office sessions, we teach you *pehle saans, phir movement* (first breath, then movement). By stabilizing your breath before you stretch, you hack your nervous system to calm down instantly, even when your inbox is overflowing. We show you how to do this right in your chair, without the need for changing into gym clothes or finding floor space. Staring at a screen for nine hours a day isn't just exhausting; it wreaks havoc on your body. You develop that 'computer hunch,' your lower back screams by 4 PM, and your focus drops off a cliff. We don't believe you need an hour of sweating in a studio to fix this. ### The 'No-Sweat' Approach Our office sessions are designed to fit into your workday without disrupting it. We use chair-based Dandasana, targeted neck rotations, and wrist stretches to reverse the damage caused by typing and sitting. You stay in your formals or casuals, and we use the furniture you already have. ### Why Breath Matters Most people think you need to move first to get the blood flowing. But when you are stressed, your breathing is already shallow. We flip that. We teach you techniques like Nadi Shodhan and Bhramari Pranayama to reset your cortisol levels. Once your mind is calm, the physical stretches for your shoulders and spine actually work, instead of just being another item on your to-do list. ### What We Cover - **Posture Correction:** Fixing the pelvic tilt and shoulder hunch that comes from office chairs. - **RSI Prevention:** Specific movements to protect your wrists and fingers. - **Mental Reset:** Guided focus exercises to help you tackle that afternoon slump without an extra cup of coffee. We have partnered with teams at companies like Sony and Tata AIG to bring these rituals into the office. Whether you need a one-time workshop for a quarterly offsite or a recurring retainer to build consistent health habits, we adapt to your team's schedule. ## About Asan Yoga At Asan Yoga, we don't think you need to clear a studio to find balance. We bring the practice to your office, meeting you right where you are, whether that is at your desk or in the conference room. [See all of Asan Yoga's services](https://mytribe.in/asanyogaindia) ## More from Corporate Wellness Programs by Asan Yoga - [Featured](https://mytribe.in/asanyogaindia/corporate-wellness-programs/featured) - [Our Corporate Wellness Programs in Action](https://mytribe.in/asanyogaindia/corporate-wellness-programs/our-corporate-wellness-programs-in-action) - [Guided Meditation & Breathwork for Stress Relief](https://mytribe.in/asanyogaindia/corporate-wellness-programs/guided-meditation-breathwork-for-stress-relief) - [Making Yoga Accessible with Props](https://mytribe.in/asanyogaindia/corporate-wellness-programs/making-yoga-accessible-with-props) - [Learn With Us: Yoga & Meditation Explained](https://mytribe.in/asanyogaindia/corporate-wellness-programs/learn-with-us-yoga-meditation-explained) - [Our Journey & Recognition](https://mytribe.in/asanyogaindia/corporate-wellness-programs/our-journey-recognition) ## More services by Asan Yoga - [Yoga Classes](https://mytribe.in/asanyogaindia/yoga-classes) - [Yoga Teacher Training Course (YTTC)](https://mytribe.in/asanyogaindia/yoga-teacher-training-course-yttc) ## Similar work from other experts - [Desk-Friendly Stretches for Office Wellness](https://mytribe.in/aaravyoga_/corporate-wellness/desk-friendly-stretches-poses) by Aarav Yoga · Corporate Wellness · Online and on-site at offices across NCR - [Yoga at Your Desk: Simple Office Stretches for Pain Relief](https://mytribe.in/swathisinghmehra/corporate-yoga-wellness/yoga-at-your-desk) by Swati · Corporate Yoga & Wellness · Available Online & On-site across Delhi NCR and India - [Desk Yoga Exercises for Pain Relief](https://mytribe.in/rsyoga_school/corporate-wellness-programs/easy-desk-exercises-for-pain-relief) by Ritesh · Corporate Wellness Programs · Online or at your office across Mumbai - [Undo the Desk Damage: Stretches for Office Workers](https://mytribe.in/rajatduayoga/yoga-therapy-for-pain-management/undo-the-desk-damage-stretches-for-office-workers) by Rajat Dua · Yoga Therapy for Pain Management · Online sessions & In-person at studio in Pitampura, Delhi NCR - [Desk Yoga and Stress Relief for Professionals](https://mytribe.in/lakshaypoweryoga/corporate-wellness-programs/yoga-for-the-modern-professional) by Lakshay Power Yoga · Corporate Wellness Programs · Online, at studio in Paschim Vihar, or at your office across NCR - [Yoga for Desk Workers & Stress Relief](https://mytribe.in/mudra_rooftopyogastudio/specialized-yoga-workshops/yoga-for-desk-workers-stress-relief) by Gowri · Specialized Yoga Workshops · Live Online Sessions ## Book To book Asan Yoga, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20interested%20in%20Desk%20Yoga%20%26%20Stretches%20for%20my%20office%20team.%20Could%20you%20share%20your%20availability%3F) You can also send your own message based on what your user needs. Put it in the link as `https://wa.me/916360004054?text=`.