3 Yoga Moves For Those Who Work Desk Jobs

Photo by LOGAN WEAVER | @LGNWVR on Unsplash

Sitting at a desk for eight hours every day hunched over a laptop or scrolling on your phone is a large contributor to back pain and bad posture. But yoga is perfect after a long day at work. It can realign your posture and stretch out the aches and pains at the end of the day. Yoga will also help you to reduce your stress and get a good night’s sleep. All you need is a yoga mat and five minutes.

Downward Dog

Downward dog will stretch out your legs, glutes, and hips and it relieves tension in your lower back. It is also a great move for your upper body too, as you are strengthening your wrists and shoulders whilst holding in this position.

Start on your hands and knees, with your hands shoulder-width apart and your knees underneath your hips. Spread out your fingers as much as you can to help take the weight. Engage your core and lift your hips so you are in a V-shape, with the toes on the floor. Lift your hips as high as you can and roll in your upper thighs. Press through your hands keeping your shoulders back. Hold in this position and exhale. You can bring alternative heels to the ground to get extra stretch. Keep breathing and return to the start position.

Pigeon Pose

For those who spend a lot of time sitting, this can result in tight hips, so pigeon pose is a great way to open them up. It will lengthen the hip flexors and increase the range of motion in the hip socket.

Begin in downward dog, bend your right knee and bring your leg forward like you are stepping in to lunge. Lay your knee next to your wrist on the mat with your shin will be parallel to the front of the mat. Keep your back straight, lean forward on your elbows on the floor and relax the upper body over the leg. Inhale and exhale five times.


Plank is a classic exercise for strengthening your core, but it also activates your arms and back. It builds stability in your shoulders and prevents injuries. Place your hands under your shoulders and push your toes into the floor, squeeze the glutes as you lift the body into one straight line. Engage your core and keep the hips on the same level as your back, so not dipping or heading toward the downward dog. Hold for 20-30 seconds.