Do you ever feel stiff, sore, or completely drained after hours of sitting at your desk? You’re not alone. Sitting for long periods can lead to stiff muscles, poor posture, and decreased circulation. Whether you work from home or spend hours at an office desk, incorporating yoga into your routine can help counteract these effects. By stretching tight areas and strengthening key muscles, you can reduce discomfort, improve mobility, and boost energy levels.
Here are the best yoga poses to help you undo the toll of sitting.
How Sitting Impacts Your Body
Long hours in a chair can cause:
- Tight hips and hamstrings – Sitting shortens these muscles, leading to stiffness and reduced flexibility.
- Lower back pain – A weak core and prolonged sitting can strain the lower back.
- Neck and shoulder tension – Hunching over a computer can cause stiffness and discomfort in the upper body.
- Poor circulation – Sitting for extended periods can slow blood flow, causing swelling and fatigue.
The good news? Just a few minutes of yoga each day can help reverse these effects.
1. Seated Spinal Twist (Ardha Matsyendrasana)
This simple twist relieves tension in the spine and promotes better posture.
How to do it:
- Sit with both feet flat on the floor.
- Place your right hand on your left knee and your left hand behind you.
- Inhale to lengthen your spine, then exhale and gently twist to the left.
- Hold for 5 breaths, then switch sides.
Why it helps:
- Improves spinal mobility.
- Reduces stiffness in the lower back.
- Enhances digestion, which can slow down from prolonged sitting.
2. Cat-Cow Stretch (Marjaryasana-Bitilasana)
This dynamic movement stretches the spine and improves posture.
How to do it:
- Start on all fours with wrists under shoulders and knees under hips.
- Inhale, arch your back, and lift your head (Cow Pose).
- Exhale, round your back, and tuck your chin (Cat Pose).
- Repeat 8–10 times.
Why it helps:
- Increases spinal flexibility.
- Relieves back and neck tension.
- Encourages better posture throughout the day.
3. Downward-Facing Dog (Adho Mukha Svanasana)
A full-body stretch that lengthens the spine, hamstrings, and shoulders.
How to do it:
- Start in a tabletop position.
- Tuck your toes and lift your hips toward the ceiling.
- Press your heels toward the floor and relax your neck.
- Hold for 5–10 breaths.
Why it helps:
- Stretches the entire back of the body.
- Relieves tension from sitting too long.
- Boosts circulation and energy.
4. Low Lunge (Anjaneyasana)
Opens up tight hip flexors caused by prolonged sitting.
How to do it:
- Step your right foot forward into a lunge position.
- Lower your left knee to the ground.
- Lift your arms overhead and press your hips forward.
- Hold for 5–8 breaths, then switch sides.
Why it helps:
- Stretches hip flexors and quadriceps.
- Helps realign posture.
- Increases blood flow to the lower body.
5. Forward Fold (Uttanasana)
A simple but effective stretch for tight hamstrings and a tense lower back.
How to do it:
- Stand with feet hip-width apart.
- Hinge at your hips and fold forward, letting your hands rest on the floor or shins.
- Relax your head and neck.
- Hold for 5–8 breaths.
Why it helps:
- Releases tension in the lower back.
- Stretches the hamstrings and calves.
- Increases circulation and relieves stress.
6. Shoulder Opener Stretch
Perfect for relieving tension from hunching over a screen.
How to do it:
- Stand or sit tall and clasp your hands behind your back.
- Straighten your arms and lift your chest.
- Hold for 5 breaths, then release.
Why it helps:
- Opens the chest and shoulders.
- Counters the effects of slouching.
- Improves posture and breathing.
Tips for Incorporating Yoga into Your Workday
- Take movement breaks: Set a reminder every hour to stand up and stretch.
- Use a standing desk: Alternating between sitting and standing can help improve posture.
- Practice deep breathing: Even a few deep breaths can release tension and improve focus.
- Join a yoga class: Practicing in a studio with guidance can help you stay consistent.
Undo the Effects of Sitting with Yoga at Satya Yoga & Pilates
If you’re feeling stiff and sore from long hours at your desk, yoga can help! At Satya Yoga & Pilates, we offer classes designed to relieve tension, improve posture, and keep your body moving—all right here on Long Island. Whether you’re a beginner or an experienced yogi, our knowledgeable instructors can guide you toward better flexibility and strength.
Ready to feel better? Visit us at Satya Yoga & Pilates and discover how yoga can transform your workday. Check out our class schedule and start your journey to a healthier, more balanced you!