Yoga After Sitting All Day at the Office | 30 Day New Year Challenge | Day 25

by Melissa West on

Yoga After Sitting All Day

On day 25 of our 30 day challenge we are going to do some yoga for hip pain and back pain, specifically sciatica, caused by sitting all day at work. If you sit all day at work, in an office or driving you may experience hip pain from sitting. You may also have back pain from sitting all day. This short yoga video will show you the best yoga stretches for people who sit all day to relieve hip pain from sitting all day and to provide after work yoga for tight hips. If you need after work yoga for back pain, I will also show you the best yoga stretches for back pain, specifically sciatica. These yoga poses are ideal after work yoga sequences or can be used as an evening yoga routine after work.

We will focus on 3 yoga poses for your hip and back pain in this short video. Lunge pose or Anjaneyasana will focus on your hip pain caused by sitting. This pose opens up the front of your hip which is constantly contracted from sitting. We will also focus on a variation that opens up the front of your chest which is also closed and tight from sitting at work. From there we will focus on keyhole stretch. This stretch will release your piriformis muscle which is beneficial for those suffering from back pain and sciatica. Finally we will end with locust pose which decompresses the spine and opens the chest. This final pose is beneficial for opening up the front of the hips and strengthening the back, thus reducing back pain as well.

Before I show the best yoga poses to relieve your back pain and hip pain after sitting all day at work, want to point you to some of the best resources I have for people who sit all day.

First is a 1 hour class that is fabulous to do after work. Click Here

Second is a 3 min yoga video sharing 2 best yoga poses for sitting all day: Click Here

1 hour Member Yoga Video for Sciatica : Click Here

Want to become a member? Click Here

OK, let’s get to the best yoga poses you can do if you have hip pain from sitting for a long time at work.

My favourite pose for this is lunge pose with some upper body variations.

Lunge pose or Anjaneyasana

How to do it:

  1. Come onto All 4’s
  2. Step your right foot in between your two hands
  3. Press into your right foot and lift your torso
  4. Feel the opening at the front of your left hip

Upper Body Variation One: Open Your Arms behind your chest and clasp your hands

Upper Body Variation Two: Rotate Your Torso to add a twist

Upper Body Variation Three: Add Eagles Arms: hold your right arm in front, hook your left arm underneath, hook your left arm around until your palms meet.

Why it Works:

When you sit all day, your hip flexor muscles (or psoas) is contracted. This pose opens up that muscle and lengthens it out. The upper body variations also open up parts of your body that are usually hunched over computer screens or steering wheels or whatever you are doing in front of you all day. The rotation and the eagle arms will release tension from the tight muscles in your back.

The second pose I am going to show you will relieve your tight hips and your sciatic pain.

Keyhole Stretch

How to do it:

  1. Lie on your back with your knees bent and your feet flat on the floor.
  2. Cross your right ankle over your left upper thigh. Draw your left bent leg into your chest.
  3. You will feel sensation on the outside of your right leg and into your right buttocks.
  4. Hold for 5 breaths. Repeat on the other side.

Why it Works:

Sciatica is often caused by a tight piriformis muscle pressing on the sciatic nerve. If this is the case for you (and it is true for about 70% of sciatica cases) then keyhole stretch is an effective way to relieve both sciatic pain and hip pain.

My final yoga pose choice to counteract those long hours sitting will be beneficial for those who experience sciatica but also for those who spend hours rounded over their computer screens and laptops.

Locust pose

How to do it

  1. Lie on your stomach.
  2. Place your hands palms up beside your body.
  3. Lengthen long through your legs, then lift your chest, legs and arms off the ground.

Why it works:

This pose will open your chest and shoulders, strengthen your back. This pose will also decompress your back while strengthening and toning your abdominals.

If you are looking for more then go to enter your email below and I will send you 8 days of back pain help with yoga! I will send you 1 video a day for 8 days with the best of yoga, ayurveda, self massage and pranayama (or breath practices) to help your back.

If you made it all the way to the end of the video put, “work is fun, my office chair spins” in the comments.

Thank you so much for pressing that like button. If you know somebody who would benefit from this video, please share it with them.

Remember to subscribe so you can get my 5 mins of desk yoga for neck and shoulders tomorrow 🙂

Namaste, Melissa


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