7 Yoga Poses to Combat the Aches of a Desk Job

If you spend hours a day hunched over a keyboard, you’re probably no stranger to tight shoulders, a stiff neck, and an aching back. Desk jobs can wreak havoc on your posture, energy levels, and overall well-being. Fortunately, you don’t have to commit to an hour-long yoga class each day in order to feel better. Even a few minutes of targeted movement throughout the workday can go a long way to relieve tension, improve posture, and boost energy.

Here are 7 simple yoga poses you can do during a break in the privacy of your office or while working from home to counteract the effects of sitting all day.

1. Seated Cat-Cow Stretch

This pose aims to increase spinal flexibility and relieve tension in the mid-back muscles.

To access this pose, sit tall in a stable chair with your feet flat on the floor. On an inhale, arch your back, lift your chest, and tilt the chin to look slightly upward (Cow). On an exhale, round your spine and tuck your chin to your chest (Cat) as you slowly let your air empty from the lungs. Repeat this movement gently for 5–10 rounds.

2. Standing Forward Fold 

This is a pose that is easily accessed from anywhere and aims to release tension in the spine, neck, and hamstrings.

To access this pose, stand with the feet hip-width apart. Inhale and reach your arms up toward the sky, then hinge at the hips and slowly fold forward, letting your arms dangle toward the floor or grab opposite elbows. Slightly bend your knees if needed to avoid feeling faint. You might also sway gently from side to side as you take deep inhales and exhales. Hold for 30 seconds to 1 minute, then slowly rise up on an inhale and reach your arms up toward the sky, then bring the hands to heart center.

3. Shoulder Rolls and Neck Stretches

This pose aims to ease shoulder and neck stiffness that can occur from prolonged sitting.

You may access this pose from sitting or standing, whichever is more comfortable to you. To begin, take a deep inhale and sit or stand tall, allowing the crown of your head to reach tall toward the sky. Bring your shoulders up to your ears, then roll them backward 5–10 times, then forward 5-10 times. To stretch the neck, gently tilt your head to one side, holding with a hand for a few breaths, then switch sides. Repeat slowly until stiffness subsides.

4. Low Lunge 

The benefits of this pose include a deep stretch in the hips, hip flexors, and quads. 

To access this pose, step one foot forward into a lunge position with the back knee on the ground. Keep the front knee directly above the ankle to avoid injury to the knee. Inhale and reach your arms up overhead, adding a slight backbend here if it is comfortable. Hold for 30 seconds, then switch legs.

5. Thread the Needle 

The benefits of this pose include releasing tension in the upper back and shoulders, which are commonly tight from sitting at a desk all day.

To access this pose, begin in table pose on the floor. Reach your right arm up to the sky, then slide your right arm in the space between your left arm and left leg, resting your right shoulder and right temple on the mat. Keep your hips high and breathe gently into the twist for 30 seconds - 2 minutes, then switch sides.

6. Legs Up the Wall

The benefits of this restorative pose includes relieving lower back pressure and promoting circulation.

To access this pose, lie on your back with your legs extended up a wall. Scoot your hips as close to the wall as is comfortable. Relax your arms by your sides with your palms facing up and close your eyes. Relax here for 5–7 minutes.

7. Seated Spinal Twist 

This restorative pose improves spinal mobility and aids digestion. It can be a great pose to fight that after lunch energy slump!

To access this pose, sit on a stable chair or sit cross-legged on the floor. Reach your right hand up toward the sky, then place your right hand on your left knee and twist to the left, looking over your shoulder. Your left hand may rest on your left hip or reach straight up toward the sky. Hold for a few rounds of deep breath, then switch sides. Repeat once or twice for a deeper stretch. 

Taking even five minutes for yourself to do a few yoga poses throughout your workday can significantly reduce the physical strain of a desk job. If you have trouble remembering to take breaks throughout the day, try setting reminders to stretch or move every couple of hours to give your body the attention it needs. Your muscles (and your mind) will thank you.