3 Yoga Poses to Get You Through the Work Day

Feeling stiff, stressed, and in pain after sitting at your desk all day? Try these yoga poses throughout your work day for some relief!

Believe it or not, the human body was not meant to spend 8+ hours per day sitting down – though most of us in today’s modern world do this every work day. It is no wonder that back pain and weight gain plague so many of us, and put such a burden on our healthcare system…

If you roll out of bed, grab a cup of coffee, and hop in the car to head to the office, sit at your desk all day, then sit in the car in traffic on your way home, where you then plunk down on the couch in front of the TV, you are putting a LOT of stress on your body and your health!

Put these yoga poses to work for you throughout the work day, and you will experience increased energy and focus, reduced stress, improved flexibility, and less pain and stiffness at the end of the day.

Seated Cat /Cow Sequence


Begin by sitting up tall in your chair reaching your head towards the ceiling. On your inhale, lift from the upper chest and arch your back. Exhaling, squeeze your belly button to your spine and round your back deeply, tucking the chin to the chest. Repeat this sequence for several breaths.

Note: Bracing your hands can deepen each movement. Gently use the knees as a resistance point.

Seated Half Moon Pose 

Often ignored, a flexible side body is an important part of our posture, practice, and overall health. Practicing this seated side bend will help you find length in your torso and relief from long days at the computer.

Inhale, your arms up, and grasp your left wrist in your right hand. Exhale, rounding over to the right and making a “C” shape with your left ribs. Inhale back to center, switch your grip and repeat on your left side.

Reminder: Draw your shoulders away from your ears so as not to crowd your neck.

Standing Forward Fold

An all-around crowd favorite is a forward fold. It releases tension in the lower back, the neck and shoulders. A gentle inversion, it can help change your perspective on an otherwise stressful day.

Flow into the fold by inhaling your arms up to the ceiling. As you exhale, fold forward from your hips and release your hands towards the floor. Shake your head yes and no to release any tension still remaining.


Find more poses + pictures of each pose at Yoga.com


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