Does Your Body Hurt After Sitting All Day? These 8 Yoga Poses Might Help

If the long hours at work leaves your neck tight and back aching, do these 8 Yoga poses that will provide you instant relief

Shubhangi Shah
Written by: Shubhangi ShahUpdated at: Sep 26, 2021 10:30 IST
Does Your Body Hurt After Sitting All Day? These 8 Yoga Poses Might Help

When it comes to work, stress is believed to be the main culprit behind poor health. And, why not. It makes us more prone to serious health issues such as obesity, diabetes, high blood pressure, and even cardiovascular diseases. But when it comes to working, there is another problem sitting right there. That problem is sitting. Our office jobs require us to sit for long hours, this leads to us having a largely sedentary lifestyle, which makes us prone to health issues such as diabetes and heart issues. These might take a long time to show. Sitting for a long time instantly shows our health --  your neck and shoulders hurt, your back feels stiff, there is tension in your hips. But gladly, we have Yoga that can help undo the damage you slogging all day in front of the computer does to your health. 

Yoga Poses To Do After Sitting All Day At Work

Mountain Pose (Tadasana)

A great chest opener, mountain pose, or tadasana, helps you expand your chest and shoulders helping with aches and pains after long hours of work.

How to do it:

  • Stand straight with your legs hips-distance apart
  • Extend your arms straight up and bring your palms to touch one another
  • Slightly bend backward for a slight backbend

Standing Forward Fold (Uttanasana)

Standing forward fold is a great Yoga pose to do after work

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In case of pain in the lower back, standing forward fold, or uttanasana, is a great pose to do. It also stretches your back, shoulders and arms.

How to do it:

  • Stand straight with your legs hips-distance apart
  • Gently bend towards your feet with your arms extended downwards
  • Gently close your eyes and breathe

Cat And Cow Pose (Marjaryasana, Bitilasana)

This is another great asana to do after work. Cat and cow pose helps stretch your spine and back and stretch your arms.

How to do it:

  • Come in a tabletop position with your hands under your shoulders and your knees under your hips
  • Gently let your belly drop towards the floor in a slight backbend. Stretch your neck backward with your gaze towards the ceiling. This is the cow pose
  • Next, round your belly, tuck your tailbone in, and look down to come in a cat pose. Repeat these two a few times.

Downward Facing Dog (Adho Mukha Svanasana)

Downward facing dog is a Yoga pose that targets several parts of the body at the same time

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If you want to do just one pose after work, that should be the downward-facing dog, or adho mukha svanasana. A great pose, it targets several portions of your body at the same time. In this pose, your neck gets relaxed, releases tension from your shoulders and your legs and hips stretch. Not only that, but it is also good for hands and wrist, which might sore after long hours working on the computer.

How to do it:

  • From the tabletop position, tuck both your toes under and gently rise in an inverted ‘V’ position.
  • Let your neck be heavy.
  • Relax and breathe in this pose for a few seconds.

Pigeon Pose (Eka Pada Rajakapotasana)

When you sit for long, chances are your hips get tensed and even hurt. Pigeon pose, or eka pada rajakapotasana, is a great pose to relieve that. It also helps in untangling the knots in your back.

How to do it

  • From the downward-facing dog pose, lift your right leg up in the sky while continuing to look downward.
  • Bring it forward as you do while doing a lunge, however, do not place your feet on the floor.
  • Instead, bring the right leg near your left hand so that your thighs and lower leg are at a 90° angle.
  • Either stay here or bring your head towards the floor. You can place it in your palms.
  • Stay here for a few breaths and repeat the same on the opposite side.

Butterfly Pose (Baddha Konasana)

An easy pose you can do while sitting, butterfly pose, or Baddha Konasana, is a great hip opener.

How to do it:

  • Sit straight with your legs stretched forward.
  • Gently bend both your knees so that your feet touch each other.
  • Hold your feet with your hands. Be in this pose for a few breaths.

Bridge Pose

Done laying down on the back, bridge pose (Setu Bandha Sarvāṅgāsana) opens your chest, stretches shoulders, and helps relieve tension in the hips.

How to do it:

  • Lay down on your back with your hands on the sides and legs spread in front of you.
  • Next, bend your knees and place your feet on the floor. 
  • Bring your hands towards your ankles and gently raise your hips towards the sky
  • Stay in this pose for a few breaths.

Cobra Pose (Bhujangasana)

Cobra pose is a Yoga asana that helps expand the chest

(Photo Credit: Freepik)

Done lying on the stomach, the cobra pose is a great chest opener and also helps stretch the spine.

How to do it:

  • Lay on your stomach and then bring your hands under your shoulder.
  • Inhale and gently lift up with your gaze forward.
  • Exhale and bring your upper body down.

Do these poses right after work and you’ll feel the difference instantly. Do it regularly and it will help improve your health, both physical as well mental.

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