{"id":17837,"date":"2022-02-18T15:03:00","date_gmt":"2022-02-18T20:03:00","guid":{"rendered":"https:\/\/blog.classpass.com\/?p=17837"},"modified":"2022-02-25T09:35:52","modified_gmt":"2022-02-25T14:35:52","slug":"yoga-moves-for-after-work","status":"publish","type":"post","link":"https:\/\/blog.classpass.com\/yoga-moves-for-after-work\/","title":{"rendered":"Yoga for Desk Workers"},"content":{"rendered":"\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stretch out and restore with these simple poses.<\/p>\n\n\n\n<p>As a former <a href=\"https:\/\/classpass.com\/blog\/2017\/07\/20\/classpass-101-everything-you-need-to-know-about-yoga\/\" target=\"_blank\" rel=\"noopener noreferrer\">yoga<\/a> instructor and a current desk-dweller, I feel the difference in my body after sitting down for eight to nine\u00a0hours per day. If you\u2019re like me and clock the hours in a seated position, you may feel tightness in your body, cranky hips and a sore lower back. <\/p>\n\n\n\n<h1 class=\"wp-block-heading\">How to do desk yoga<\/h1>\n\n\n\n<p><meta charset=\"utf-8\">Ditch the desk chair and <a href=\"https:\/\/classpass.com\/blog\/2018\/08\/03\/4-common-misconceptions-yoga\/\" target=\"_blank\" rel=\"noopener noreferrer\">do your\u00a0self some\u00a0good<\/a> with these <a href=\"https:\/\/classpass.com\/blog\/classpass-glossary-yoga\/\" target=\"_blank\" rel=\"noopener noreferrer\">yoga poses<\/a> that are super <a href=\"https:\/\/classpass.com\/try\/yoga\" target=\"_blank\" rel=\"noopener noreferrer\">beneficial<\/a> for those who sit all day.<\/p>\n\n\n\n<p>The best yoga poses for desk workers are:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Tree pose<\/li><li>Forward fold<\/li><li>Low lunge<\/li><li>Half pigeon<\/li><li>Supported bridge pose<\/li><li>Reclined twist<\/li><li>Legs up the wall<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Tree Pose<\/h2>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Hold each side for a minute or more<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Forward Fold (Bound)<\/h2>\n\n\n\n<p>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!).<\/p>\n\n\n\n<p>Hold for 1 minute<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Low Lunge<\/h2>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Hold each side for a minute or more.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Half Pigeon<\/h2>\n\n\n\n<p>Instead of &#8220;pancaking&#8221; 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.<\/p>\n\n\n\n<p>Hold each side for two\u00a0minutes or more<\/p>\n\n\n\n[sc name=&#8221;yoga_cta&#8221; ][\/sc]\n\n\n\n<h2 class=\"wp-block-heading\">Supported Bridge Pose<\/h2>\n\n\n\n<p>Placing a block underneath the sacrum during bridge encourages your tired hip flexors to release. Bonus? It\u00a0also feels pretty damn good.<\/p>\n\n\n\n<p>Hold<strong> <\/strong>for a minute or more.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Reclined Twist<\/h2>\n\n\n\n<p>Really anchor down through the knee and shoulder to create opposing forces and get your digestion moving\u2014very helpful if you\u2019ve been hitting the office snacks.<\/p>\n\n\n\n<p>Hold each side for 45 seconds.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Legs up the Wall<\/h2>\n\n\n\n<p><strong>T<\/strong>ry 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.<\/p>\n\n\n\n<p>Hold for five minutes or more.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Stretch out and restore with these simple poses. As a former yoga instructor and a current desk-dweller, I feel the difference in my body after sitting down for eight to nine\u00a0hours per day. If you\u2019re like me and clock the hours in a seated position, you may feel tightness in your body, cranky hips and [&hellip;]<\/p>\n","protected":false},"author":23469,"featured_media":17465,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[583],"tags":[],"class_list":["post-17837","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-tips-class-recommendations-and-more"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Yoga for Desk Workers - ClassPass Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/classpass.com\/blog\/yoga-moves-for-after-work\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yoga for Desk Workers - ClassPass Blog\" \/>\n<meta property=\"og:description\" content=\"Stretch out and restore with these simple poses. As a former yoga instructor and a current desk-dweller, I feel the difference in my body after sitting down for eight to nine\u00a0hours per day. If you\u2019re like me and clock the hours in a seated position, you may feel tightness in your body, cranky hips and [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/classpass.com\/blog\/yoga-moves-for-after-work\/\" \/>\n<meta property=\"og:site_name\" content=\"ClassPass Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/classpass\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-02-18T20:03:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-02-25T14:35:52+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/classpass.com\/blog\/wp-content\/uploads\/2016\/08\/benefits-of-yoga.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"800\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Bernardo Stogmuller\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@classpass\" \/>\n<meta name=\"twitter:site\" content=\"@classpass\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Bernardo Stogmuller\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/classpass.com\/blog\/yoga-moves-for-after-work\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/classpass.com\/blog\/yoga-moves-for-after-work\/\"},\"author\":{\"name\":\"Bernardo Stogmuller\",\"@id\":\"https:\/\/classpass.com\/blog\/#\/schema\/person\/807644feafad32ec3d049781dfedfe90\"},\"headline\":\"Yoga for Desk Workers\",\"datePublished\":\"2022-02-18T20:03:00+00:00\",\"dateModified\":\"2022-02-25T14:35:52+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/classpass.com\/blog\/yoga-moves-for-after-work\/\"},\"wordCount\":459,\"publisher\":{\"@id\":\"https:\/\/classpass.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/classpass.com\/blog\/yoga-moves-for-after-work\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/blog.classpass.com\/wp-content\/uploads\/2016\/08\/benefits-of-yoga.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/classpass.com\/blog\/yoga-moves-for-after-work\/\",\"url\":\"https:\/\/classpass.com\/blog\/yoga-moves-for-after-work\/\",\"name\":\"Yoga for Desk Workers - ClassPass Blog\",\"isPartOf\":{\"@id\":\"https:\/\/classpass.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/classpass.com\/blog\/yoga-moves-for-after-work\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/classpass.com\/blog\/yoga-moves-for-after-work\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/blog.classpass.com\/wp-content\/uploads\/2016\/08\/benefits-of-yoga.jpg\",\"datePublished\":\"2022-02-18T20:03:00+00:00\",\"dateModified\":\"2022-02-25T14:35:52+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/classpass.com\/blog\/yoga-moves-for-after-work\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/classpass.com\/blog\/yoga-moves-for-after-work\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/classpass.com\/blog\/yoga-moves-for-after-work\/#primaryimage\",\"url\":\"https:\/\/blog.classpass.com\/wp-content\/uploads\/2016\/08\/benefits-of-yoga.jpg\",\"contentUrl\":\"https:\/\/blog.classpass.com\/wp-content\/uploads\/2016\/08\/benefits-of-yoga.jpg\",\"width\":1200,\"height\":800},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/classpass.com\/blog\/yoga-moves-for-after-work\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/classpass.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Yoga for Desk Workers\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/classpass.com\/blog\/#website\",\"url\":\"https:\/\/classpass.com\/blog\/\",\"name\":\"ClassPass Blog\",\"description\":\"The One App for All Things Fitness, Spa &amp; 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