12 Yoga Poses to Combat Sitting All Day at Work

Even with the best intentions — like walking around every hour or taking frequent breaks during your workday — sitting for hours on end is bad for your body.

Hunching over a desk often leads to tight hips and legs, a weak core, and imbalances in your neck, upper back and chest muscles. And due to our collective reliance on keyboards, screens and smartphones, we’re also more susceptible to bad posture, overly rounded shoulders and a protruding neck.  

A regular yoga practice can help offset the damage of sitting all day. If you’re newer to yoga, check out these 12 postures to target tension in your body, reduce stress and calm your mind.

The forearm plank works your glutes and hamstrings, encourages good posture, improves balance and strengthens your core.

Place your hands shoulder-width distance apart, and then come down to your forearms. With your forearms, make the shape of a number eleven: wrists directly forward of elbows, elbows directly under shoulders. Press your palms firmly into the ground, and step your feet all the way back into a plank position.

Align your hips, shoulders and heels into one long line of energy. Activate the muscles in your legs and pull your belly up and in. Keeping shoulders over elbows, aim to stack your heels over toes, all with strong legs.

Hold for 30 seconds to 1 minute, or in 10-second bursts to build endurance.

Tip

Look down in between your hands to keep your neck in line with your spine. If this feels too intense, then drop to your knees while still engaging your abs.

Warrior II strengthens your legs and opens your hips and chest, as well as improves circulation and brings energy to your entire body.

Step your right foot forward and left foot back. Turn your left toes out to the left as you press down through your entire left foot. Bend your right knee, thigh parallel to the ground, and stack your knee directly over your right ankle as right toes point in the same direction.

Keep your right knee from caving in toward your right big toe by pulling it back to center. Both legs are strong and energetic; squeeze your inner thighs. Sink your pelvis downward, as your lower belly and upper ribs knit in.

Align your shoulders with your hips and reach your arms out in either direction. Keep your wrists in line with your shoulders. Look out over your right hand.

Hold for 3 to 5 deep breaths, then repeat by stepping the left foot forward and completing the other side.

This pose relieves tension held most commonly in between your shoulder blades and upper back, and it also opens your shoulders, chest, upper back, neck and arms as as whole.

Start in a tabletop position: bring your hands and knees to the ground, then place your shoulders over hands and hips over knees with a neutral, flat back and engaged core. Tuck your toes under for more stability.

Inhale your right arm up and out to the right, reaching fingertips toward the ceiling, and then slide your right arm under your body in between your left hand and left hip. Place your right shoulder and right cheek on the ground.

Stretch your right hand out to the left side, and rest your left hand lightly by your face. Notice if your hips shift from one side to the other; try to keep them level, and if it helps, spread your knees another inch or two apart.

Stay for 3 to 5 breaths. Come out of this posture the way you came into it by pressing into your left hand and lifting your right hand back up toward the ceiling, then repeat on the other side.

Malasana keeps your hip joints and pelvis healthy, and opens your hips and groin while stretching your lower hamstrings, back and ankles.

Step your feet wider than your hips, and turn your toes outward. Squat down, and bring your elbows to the inside of where your knees meet your thighs. Press your hands together and level your forearms to the ground.

Stretch the crown of your head up to the ceiling to create space between your shoulders and ears. With every breath, send your knees outward, hug your belly in tight and lift your chest while keeping arms strong and active.

Hold for 3 to 5 breaths.

Tip

Your heels and feet do not need to be flat on the ground for this posture, and depending on hip flexibility, you may find more success in stacking one or two yoga blocks under your seat for extra support.