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8 Yoga Poses For Desk Workers Who Sit All Day

8 Yoga Poses For Desk Workers Who Sit All Day

Office jobs are super common, but they aren’t super amazing for your body. Sitting all day can lead to a sedentary lifestyle, which is no good for our overall health – but it can also cause things like back pain, neck stiffness, eye strain, and poor posture. So what’s the solution? Yoga, of course!

Why is yoga good for office workers? So many reasons! Yoga can counteract the aches and pains we get from sitting all day, helping us feel more flexible and mobile and looking after our joints, muscles, and spine. Plus, yogis know that yoga is a massive energy booster and helps us feel happier, healthier, and more fulfilled – just what you need after a long day in the office!

If you love your office job, but need something to remedy those hours at your desk, here are the best yoga poses to combat sitting all day. Adding them to your daily yoga routine can make a big difference!

1. Standing forward fold

Feeling stiff and sore in your back and neck? If so, you’re not alone – back tension is super common in office workers. One of the easiest yoga poses for desk workers who sit all day is the standing forward fold.

Standing tall, place your hands on your thighs and slowly pull your body downward, bringing your hands as close to the ground as you can. Let your head hang and feel that wonderful release in your back and hamstrings. This super simple stretch can be done in under a minute, so it’s great for those who are short on time. (If you need some yoga zen but really can’t get away from your desk, chair yoga is always a good idea.)

2. Cobra

We love how good cobra pose feels! Lie flat on your belly with your hands on the ground beneath your shoulders. Push your palms into the floor and raise your head and chest, only going as far up as feels comfortable. You’ll feel a big stretch through your back and abs.

This helps release tension but also strengthens your core over time, which is awesome if you’re looking to improve your posture. Cobra also helps with lower back pain, something many seated workers struggle with.


Image by Burst on Pexels: Cobra pose feels great when you need to stretch and open up.


3. Happy baby

Tense hips and legs are a frequent complaint of office workers. You definitely want to get up and move around at least once per hour between 9–5, but another helpful option is happy baby pose.

Lying on your back, exhale and pull your knees in towards your stomach before holding the outside of your heels and pushing outward. This wonderful pose helps open your groin, hips, and thighs, giving you that sweet release after a big day at work.

As an added bonus, this pose is known to ease anxiety too – which makes sense, because what’s more stress-free than a happy baby?!

4. Locust

Locust pose, also sometimes called grasshopper pose, is great for your back. If you often find yourself slouching while reading emails (don’t worry, we all do it), the back-bending pose of locust will help counteract that.

Starting on your stomach, gently lift your legs and chest off the ground, gazing straight ahead. Then, straighten your arms to your side as you press your pelvic bone into the floor.

Locust is a good pose for both mobility and strength. Plus, it’s also recommended for those who suffer from sciatica pain.

5. Extended triangle

If your whole body is feeling tight and sore after prolonged sitting, it’s time to open up with extended triangle pose. This pose opens up the spine and gives you a full-body stretch, helping with your stability as well. Starting in Warrior II position, hold your arms out parallel to the floor, then lean your body toward your front foot, extending your front arm toward the floor and your other arm straight up.

Essentially, extended triangle is all about opening your torso and stretching out your neck, spine, and legs. It feels invigorating too! If you have trouble reaching your hands to the ground, a yoga block is a great prop to use for this one.

6. Bridge

Bridge pose is one of the best yoga stretches for computer users. Sitting at a desk and staring at a screen can leave us feeling tight, so bridge pose is an easy way to open up and stretch all of the areas of the body that suffer from too much screen time: the back, chest, neck, and hip flexors.

Lying on your back with your knees bent and feet on the floor, gently press your hands into the ground and lift your hips off the ground. It’s an intense stretch, so use a block if you need extra support, and always take care not to lift too high if you have knee or back injuries.


7. Eagle

A slightly more complex pose, eagle requires great concentration and balance. Feel like you’re constantly juggling multiple projects, emails are firing in, and you’re getting pulled in every direction? Yeah, we know the feeling!

On days like that, eagle pose can be just what you need to regain clarity, calm down, and restore your focus. Eagle is a standing pose that involves balancing on one foot while interlacing both your arms and legs. It also gives you a solid stretch through the hips and shoulders, something that can help office workers.


Image by Elina Fairytale on Pexels: Combat the discomfort of desk sitting with the restorative child's pose.


8. Child’s pose

We know we keep going on about back pain, but it’s incredible how many office workers experience this! Our bodies weren’t designed to be sedentary, so it’s essential that you stretch and move as often as you can to counterbalance all the time spent at your desk.

An easy and soothing way to do this is with child’s pose. Start in a kneeling position on your mat with your knees slightly apart. Then, slowly lower your torso over your thighs and fold forward, stretching your hands out in front of you. If you can, place your forehead on the ground.

This is one of the best lower back stretches and we love how it gives us that instant “ahh” feeling!

Yoga for office workers can help you feel so much better after a day at work, stretching your back and legs, and releasing the tension and stress from work. Try to incorporate a few into your evening yoga routine and see what a change it makes!


Featured image by Ivan Samkov on Pexels

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