3 Must-Try Simple Yoga Poses for People Who Sit All Day
Yoga Tips / July 11, 2022

3 Must-Try Simple Yoga Poses for People Who Sit All Day


If you sit all day at a desk, you’re not alone. It’s a common issue that yoga teachers hear about from students who complain of tight hips and back pain. When people spend most of their day sitting at a desk, it’s no wonder many individuals end up with tight hips and back pain. 

People are in a constant state of flexion at the hips and knees, and if they hunch forward over a screen, they’re in prolonged protraction of the shoulder blades and flexion of the spine, which over time can cause aches and poor posture.

Why Do Yoga After Sitting for a Long Time?

Yoga can help alleviate fatigue and muscle strain from sitting for long periods. For instance, in Urdhva Dhanurasana (Upward Bow Pose), the back body opens and releases as the chest is thrust out and the spine is arched. In Supta Vajrasana (Sleeping Thunderbolt Pose), the hips, knees, and ankles are levelled, creating a gentle stretch.

Inspired by the postures and actions of cats and other animals, the gentle poses in this sequence will help increase blood flow, improve circulation, and calm the mind. And because they’re performed while seated, they can be done in your office, cubicle, or even in the privacy of your own home.

Simply put, yoga after sitting is exactly what its name implies. After sitting for a prolonged period, you can do yoga to get your hip, sacrum, and spine moving again.

If you suffer from the same pain, here are some yoga poses you can try!

1. Vasisthasana Variation

  • Come into a seated position and ensure your hips and knees are at a 90-degree angle.
  • Now, flex your right foot and place it on top of your left leg. Press your right foot in towards your body to increase the stretch.
  • Hold for one to five breaths.

Why It Helps: Often called the Chair Pose, this pose is a gentle opener of the hips and knees and helps to increase blood flow to the hips.

2. Adho Mukha Svanasana

This simple and easy pose is a great way to stretch the entire body! It increases the flexibility of the spine, hips, and ankles while also increasing blood flow to the hips.

  • Begin with a Downward Facing Dog pose.
  • Now walk your feet towards your hands until your hips align with your shoulders. Bend your knees if you need to, but do not round your back.
  • Step out with your right foot, placing it outside your left hand.
  • Step out with your left foot, placing it outside your right hand.
  • Lift your hips up and back in the pose, and press your heels toward the floor.
  • Hold the pose for one to three breaths.
  • Repeat on the other side.

Why It Helps: This pose releases the hips and stretches the back body. It also increases blood flow to the lower body.

3. High Lunge with Cactus Arms

  • Stand in a Tadasana (Mountain Pose).
  • Now, step your right foot way out in front of your body. The leg should be completely straight.
  • Now, lift your arms to the sides, and reach them towards the ceiling.
  • Make sure the arms are shoulder-width apart, the palms facing the ceiling, and the arms parallel to the ground.
  • Hold the pose for one to three breaths.
  • Repeat on the other side.

Why It Helps: This pose is a gentle opener of the hips and helps increase circulation through the legs.

Help Your Body by Trying Yoga Classes

These gentle hip openers will help stretch the legs’ hips, buttocks, and backs. They’re a great way to move your body after a long sitting period. 

Simple poses, like Adho Mukha Svanasana and High Lunge with Cactus Arms, can be done after a long day at work. Try them and see if they help make you feel better after a long day at study or work.

If you’re a beginner looking for a yoga class in London, our beginners yoga course at The Power Yoga Company may be perfect for you. We offer over 90 classes a week and are the leading yoga studio in London. Let us help you recharge, energise, and transform.