Sore from sitting at a desk all day? Yoga can help.

Did you know that sitting at a desk all day could be hazardous to your health? Research reported by the Mayo Clinic has linked sitting for extended periods of time to several health concerns including obesity and metabolic syndrome—a group of conditions that includes increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels. Long periods of sitting can also increase the risk of death from cardiovascular disease and cancer.

Medical experts suggest that more overall moving is crucial to offset the risks of sitting. Throughout the day stand as much as possible when sitting for a task isn’t necessary. Walking on a lunch break or before and after a long meeting is also beneficial. And so is yoga. Yoga not only soothes the mind and body from work-related stresses, it can relieve the discomfort of tight hips, legs, neck, shoulder, and back muscles as well. Yoga postures like downward-facing dog, mountain, fish, standing forward fold, cat and cow, and slow neck stretches specifically target those areas of tension. And the best thing is, you can do them in your office.

Even if you’re sitting, you can still be active. Try these poses:

Seated Crescent Moon

While seated, lift your arms overhead and stretch out your fingers. Bend to the right, taking 2 to 3 deep breaths, then bend to the left and take 2 to 3 breaths.

Seated Cat and Cow

Place your hands on your knees, inhale as you slide your hands back to your hip creases with elbows back and stretch your collarbone. Look up as you inhale. Exhale and slide your hands your kneecaps as your belly draws back to round you in. Repeat for 3–5 rounds.

Seated Spinal Twists

As you inhale, lift the spine upward. On the exhale, twist to the right and take hold of the back of the chair. Hold for a few breaths and then repeat on the left side.

Desk Chaturanga

This one requires you to stand up. Rest your hands shoulder width apart on the edge of your desk and step your feet back so your torso is a diagonal line to the floor. Firmly plant your feet and inhale as you bend the elbows to a 90-degree angle, keeping your elbows against your ribs.

Have spare time after work? Check out a yoga class.

LHAA offers several types of therapeutic yoga classes that focus on core strength, balance, flexibility, and a holistic mind and body approach to health and wellness. Let them help you get started a yoga practice that you can take to the office as well.