7 Yoga Moves for People Who Sit At a Desk All Day

As a former yoga instructor and a current desk-dweller, I feel the difference in my body after sitting down for eight to nine hours per day. If you’re like me and clock the hours in a seated position, you may feel tightness in your body, cranky hips and a sore lower back. Ditch the desk chair and do your self some good with these yoga poses that are super beneficial for those who sit all day.

Pose: Tree Pose

Focus: Bring all your weight into one foot, and root down through the four corners of your foot on the floor. Place the sole of the other foot against the inside of the thigh, calf or ankle. Imagine pressing the sole of the foot into the standing leg and the leg into the foot. A standing balance pose is amazing after sitting all day, and finding a visual focal point is great after too much screen time.
Hold: each side for a minute or more

Pose: Forward Fold (Bound)

Focus: As you completely let go of your upper body and allow gravity to do its work in this standing forward fold, your lower back gets a yummy stretch. Bonus points for binding arms behind your back, reaching the bind up and over to open through the chest (great for serial typists!).
Hold: for 1 minute

Pose: Low Lunge

Focus: Create some cushion beneath your bottom knee so you can really feel the stretch in your front hip flexor. Slowly and carefully allow hips to lower down and forward to undo hours of sitting.
Hold: each side for a minute or more

Pose: Half Pigeon

Focus: Instead of “pancaking” into this pose, mindfully stay in the space where you feel tension in the inner and/or outer hip. Use your breath to work into tight spaces.
Hold: each side for two minutes or more

Pose: Supported Bridge Pose

Focus: Placing a block underneath the sacrum during bridge encourages your tired hip flexors to release. Bonus? It also feels pretty damn good.
Hold: for a minute or more

Pose: Reclined Twist

Focus: Really anchor down through the knee and shoulder to create opposing forces and get your digestion moving—very helpful if you’ve been hitting the office snacks.
Hold: each side for 45 seconds

Pose: Legs up the Wall

Focus: Try to completely let go of any effort in this pose. No clenching, tightening or strength involved! As your body begins to soften and let go, so will busy thoughts of the day.
Hold: for five minutes or more

Miranda is a freelance health, wellness and fitness writer who believes that life is a balance of green smoothies and pinot gris. When she's not trying the latest workout trends or exploring the city, you'll find her searching for San Francisco's best espresso. Miranda is part of our ClassPass Studio Success Team. Follow her adventures on Instagram.