7 Day Quick Desk Yoga Flow – Printable Office Chair Yoga Exercises for Neck, Back, and Shoulder Pain Relief

🧘 7‑Day Quick Desk Yoga Flow – a simple printable chart with daily seated yoga exercises you can do at your desk.
💺 Seated Mountain Pose – sit tall, relax your shoulders, and take a few deep breaths.
🔄 Shoulder Rolls – slowly lift, roll, and lower your shoulders to release tension.
➰ Side Neck Stretch – gently tilt your head to each side to stretch the neck.
↔️ Seated Side Bend – reach one arm overhead and lean sideways to open up the side body.
🌀 Seated Spinal Twist – twist gently to one side, hold, then repeat on the other side.
📥 Seated Forward Fold – fold forward from your hips, let your arms hang, and relax your neck.
👋 Wrist Circles & Shake – make circles with your wrists in both directions, then shake out tension.

✅ Perfect for office workers, home use, or anyone sitting for long hours.
📄 Available in A4 and US Letter – ready to print and use every day.