14 Yoga Poses For People With Sedentary Lifestyles

Woman meditating


Working, studying, seeing Netflix, playing games in your notebook – lots of people spend hours hunched over a monitor. Occasionally it’s not till you stand up, stretch, and also feel each muscle soreness that you understand just how much it is affecting your physique. Going for a stroll, standing up each hour, and taking rapid stretching breaks may all assist. Another remedy: Yoga. Going via a leak in the daytime may loosen up the human body and head daily; a more relaxing bedtime arrangement sets your muscles and ideas at ease. Even only hitting a couple of key poses daily may relieve your aggravation.

Any sort of stretching can help, however for the complete best poses to alleviate tension following a day on your computer, we switched to the pros. These yoga teachers pitched to recommend their favorite movements for days when sitting peering into a computer display, and hunching over a desk have taken their tollfree. If you do not have enough time for a complete flow, attempt to integrate at least a few of these fast postures into your daily life. Some can even be performed at your desk! Sink in, stretch out, and believe that the strain slips away.

Child’s Pose

This timeless pose stretches your spine, lower back, hips, and glutes, stated yoga teacher Brooke Diaz of Yoga Joint. She stated, it might enable you to protect yourself before, after, or during a stressful job.

  • Kneel in your mat with your knees hips-width distance aside from the toes bothering you. Just take a deep breath and as you exhale, put your chest over your thighs. Attempt and loosen your neck and backbone by pulling on your ribs from the tailbone and also the crown of the head away from the shoulders.
  • Break your arms together with your thighs, using palms facing upward, or try stretching your arms in front of you.
  • Wait for 20-30 minutes.

Cat-Cow Pose

“In my estimation, Cat-Cow does everything,” stated Pilates teacher Kathleen Clemons: it opens your torso, makes your body going, improves balance and posture, and increases flexibility and strength in your back. CorePower Yoga teacher Alexa Hirschberg additional that Cat-Cow is a wonderful way to alleviate lower back pain and extend your entire body after a day of hunching at a desk.

  • Begin with your palms and knees onto the ground. Ensure that your knees are beneath your buttocks and your wrists will be under your shoulders. Begin at a neutral spine posture, together along with your back flat and your stomach engaged. Simply take a large, deep inhale.
  • About the run, round up your backbone toward the ground and imagine you are pulling your belly button upward toward your back, actually engaging your stomach. Tuck your chin on your chest, and then allow your neck to discharge. This is the cat-like form.
  • In your inhale, then arch the back, allow your stomach to relax, and move loose. Lift your head and tailbone upward toward the skies — without placing any unnecessary strain on your throat. Here is the Cow part of the present day.
  • Proceed flowing back and forth from Cat’s Behavior to Cow Pose, and join your breath to every motion — inhale to get Saturdays, and then inhale on Cat Pose.
  • Duplicate for 10 rounds.

Standing Forward Fold With Clasped Elbows

This comfy hamstring and rear stretch are excellent for decompressing your backbone, Clemons informed POPSUGAR. She advocated flexing your knees as far as you want to at the start, focusing on receiving your torso from the thighs. Since you loosen up, you are able to straighten your knees to weaken the stretch.

  • Stand with your toes apart.
  • Have a peek and as you exhale, hinge in your buttocks, folding on your thighs.
  • Bend your arms and take good care of elbows.
  • Maintain your weight pressing as you like this stretch to your lower back and hamstrings for around 20-30 minutes. Gently influence your chest and shake and nod your mind to release the tension on your throat.

Wide-Legged Forward Bend With Chest Stretch

This pose stretches out of your tight muscles, “that are contracted thanks to all of that hard work you have been focusing on,” stated Pilates educator Morgan Balavage. Additionally, it is an excellent stretch for the hamstrings and lower back pain.

  • Stand with your toes so feet apart, heels turned out marginally wider than your feet. Position tall, then interlace your hands, pressing on the heels of the palms together in a fist.
  • Have a deep breath and gradually fold forward in the waist, so lowering your palms as far as possible. Keep your spine straight and long because you breathe for five deep breaths. Engage your thighs, and gradually rise up to endure out.

Side Bend

You can perform that pose, advocated by yoga teacher Sara Quiriconi, either sitting or standing at your seat. It is a fast side stretch that releases pressure on your torso and upper body.

  • Sit or stand with your feet under your buttocks and bend your palms above your head with your palms on the ground.
  • Lengthen the ideal side of your chest as you lean to your left. Hold it for five minutes, then change sides. Repeat two to three days on each side.
  • You might also lift 1 arm at a time to concentrate the stretch on a single side.

Downward-Facing Dog

This timeless pose is the treatment for your spine. Downward-Facing Dog lengthens your backbone, which is frequently slouched over when you are sitting, stated certified yoga instructor Alex C. Wilson. The pose also decompresses the lower-back muscles and muscles that divide when you sit and can relieve lower back pain.

  • Come on your palms and knees along with your wrists beneath your shoulders and your knees beneath your buttocks.
  • Inhale as you tuck your feet under your heels. Then exhale to lift your buttocks, coming to an upside-down-V form.
  • Spread your fingers wide, and generate a direct line between the middle palms and elbows. Work on massaging your legs and lowering your heels on the floor. Relax your mind to your arms, and also direct your gaze throughout your thighs or up on your belly button.
  • Breathe deeply for five breaths.

Warrior 1

“This pose will greatly strengthen your quads and upper-back muscles,” Wilson stated, which may become weak once you spend all day sitting or sitting facing a pc. Additionally, it offers relief to get tight hip flexors.

  • By Downward-Facing Dog, then inhale to measure your best foot forward between your palms. Turn your left heels press into your toes, and lift up your torso.
  • Lift up your arms, and push your hands together. Pull your shoulder blades down on your buttocks, and gaze upward toward your palms.
  • Stay here for five breaths.


ALSO READ: The Importance of Monitoring Heart Rate When Doing Yoga


Low Crescent Lunge

Lengthen the front of the hip flexor and also alleviate the strain of sitting with this minimal lunge version. “This contour is indeed amazing for your lower half of the entire body and counteracts the harm of everyday life, such as relieving sciatica pain,” Clemons said.

  • From Reputation Fold, measure your right foot back, and also reduce your right knee into the ground. Keep your left knee directly over your ankle.
  • Inhale to boost your arms upward, sinking your pelvis below the ground to measure the stretch from the buttocks. Look around intensify the stretch, and then open your chest. You might even maintain the pose with your palms in your knees.
  • When lifting your arms really are a lot of, put your palms on the floor on both sides of your front or break them in your knee.
  • Wait for 30 minutes.
  • Come out of the pose by bending your square feet under, putting your palms on the floor.
  • Come right into a board position, then return into Reputation Fold.
  • Repeat with your left leg again.

Open Lizard

LA-based yoga teacher Vinnie Salemno stated he adores this profound hip-opening pose due to the elongate it attracts to the buttocks and quads. Tight hamstrings and hips may result in lower-back pain,” he clarified, therefore stretches such as Open Lizard “could be quite a game-changer.”

  • Out of Low Crescent Lunge, put both palms on the ground and heel-toe front foot into the border of the mat.
  • Gradually decrease your front knee on the side, and that means you are resting on the exterior of your back foot. Keep your arms straight, pressing on your torso forward to boost the stretch.
  • If you are more flexible, then put your forearms on the mat to measure the stretch much more.
  • Hold the present for about 20-30 minutes.


“As we spend all day living, we shed freedom in our buttocks,” stated yoga teacher Lucile Hernandez Rodriguez, that has educated corporate yoga into office employees and entrepreneurs. Whenever your buttocks stiffen up, it may pull off your pelvis and very low back out of alignment, resulting in lower back pain. “Pigeon present is among the very complete hip heaters,” she explained. “If you exercise Pigeon pose frequently, you’ll discover space on your hips and on your lower back.”

  • Out Of Open Lizard, inhale to draw on the front heel in on the opposite left cool, resting over the exterior of the front thigh.
  • Adheres to reduce your back to the ground. Stay this, or put your chest in your right shin to get a deeper stretch.
  • Wait for 20-30 minutes.

Seated Spinal Twist

This mild twist is a good release for the muscles that are back. Additionally, it will help to alleviate your obliques, upper torso, along with also muscles in the ribs (intercostals), stated CYT 200-certified yoga teacher Liz Galloway, that conducts Wild Experience Wellness Retreats.

  • By Pigeon, sit and swing your spine forwards, bending it upon the floor so that your heel is really close to a front seat as you can. The knee which has been stretched out from you in Pigeon must currently be bent over the floor.
  • Cross your upper foot so that your outer arm is right alongside a bottom knee.
  • Reach on your upper arm supporting you with your hands on the ground. Cross your reverse elbow on your outer upper thigh to gently raise the spin.
  • Gaze supporting you and above your shoulder, remaining here for 10-20 minutes.
  • Gradually unwind and visit Downward-Facing Dog. Repeat the previous six positions on another hand, starting with Three-Legged Dog.

Figure Four

If you fight knee difficulties, substitute the Pigeon pose using a Figure Four. “You stretch your buttocks, lower back, and glutes within this — the principal regions of your body which stressed from sitting in a desk all day,” Diaz explained. It’s possible to hold this pose for so long as seems great; Diaz advocated a moment or more”if you are wanting to actually unwind”

  • Lie on your back with legs in the atmosphere. Put your right ankle on your left leg over your knee. See the form of the number four? It’s there, the only upside down.
  • Attain your hands during the open area made by your leg and catch your left hands, and it will be hitting around the exterior of the left thigh. Gently bend your left knee towards your torso. You must feel a stretch to the exterior of the hip.
  • Hold a moment or more, then repeat on the opposite side.

Knees to Chest

This gentle posture feels amazing on your lower spine and buttocks, extending”through the rear of your pelvis and buttocks while developing a profound immersion at the fashionable creases,” Pilates teacher Val Minos mentioned.

  • Lie flat on your back and push your knees to your chest, clasping your hands across the shins.
  • Gradually pull to boost the stretch in your lower spine. Gently rock your body from side to side back and forth across the back (a more complex version).
  • Relax similar to this for 10-20 minutes.

Supported Fish Pose

Rodriguez explained, “Fish is your sole pose each individual working hours in a computer must do.” It stretches all over the front of the entire body, particularly your neck and shoulders, while also hitting on your abdominals and the muscles in your ribs. “If you exercise it frequently, it is going to start your shoulders and discharge back pain,” Rodriguez explained.

  • Lie on your mat with your back flat on the ground. Put a block underneath your mid-back and the other under your mind.
  • Bring your arms near your sides, palms facing downward. Maintaining your buttocks on the ground, inhale as you bend your spine, pressing on your palms and forearms to the floor.
  • Maintaining your legs hold for five breaths, then relax your spine.