15 Yoga Poses to Make Your Day and Career More Sustainable
Working all day can really wear you out, while sitting or standing for too long can leave your muscles and joints cranky. Check out this list of easy yoga poses you can do at work to reinvigorate your day, inspire creativity, and say “thank you” to your body.
Mountain Pose (Tadasana)
Mountain Pose is the most basic yoga pose. Stand straight with your shoulders back. Really take the time to align your spine and breathe deep. This pose straightens and stretches your back, the perfect way to refresh your posture after a day of work.
Tree Pose (Vrksasana)
Tree pose is a quick pose that can be done anywhere. Stand tall, press the bottom of your foot against the inside of your opposite ankle or thigh, and try to balance. Because balancing poses require patience and concentration, they can be a great way to regain lost focus.
Child’s Pose (Balasana)
Child’s Pose is a yoga classic for good reason. It can help you stretch your neck, shoulders, and lower back, all areas that take a beating during the work day. Sit on your knees on the floor then lower your chest and arms to the ground and reach forward while you pull your hips backwards.
Cow Pose (Bitilasana)
Cow Pose is a simple way to warm up the spine, so if you’ve been sitting at your desk, it’s time for a break. Get into the tabletop position on the floor on your hands and knees. Inhale as your arch your back, then relax. For a flow sequence, you can pair this pose with Cat Pose. This is also a great option to try seated at your desk.
Reclining Angle Pose (Supta Baddha Konasana)
According to Hindu thought, emotions are held in the hips, which can lead to blockages in creativity. Try this to open up your thighs and hips. Simply recline on your back and bring the soles of your feet together. Bring them closer to your body to increase the intensity. If you’re tight, you might need a block to prop up your legs. Use a box of tissues or a book in place of a block if you’re at work.
Crescent Moon Pose (Urdhva Hastasana)
Crescent Moon can be done seated or standing so it’s a great option for the classroom, office, or even sitting in traffic. First assume Mountain Pose, then lace your fingers together over your head. Lean your body in one direction to the side, stretching your entire side body.
Cow Face Arms (Gomukhasana)
If you’ve been sitting at a desk all day and can feel your shoulders and neck getting tight, take a timeout for Cow Face Arms. Reach one arm over your shoulder towards your back and grab onto your hand with your other. This helps you take deep breaths and stretch your shoulders, hips, and thighs.
Thread the Needle (Parsva Balasana)
Start in tabletop pose and reach one arm towards the sky. Then lace this arm underneath your other and rest on your shoulder. Thread the Needle releases pressure from the neck and helps to broaden your back.
Rag Doll (Uttanasana)
Rag Doll is a fan favorite when you need a moment of relaxation. Bend your knees slightly to accommodate any stiffness and lean forward. Let your upper body sway back and forth for an extra stretch.
Two Knee Twist (Supta Matsyendrasana)
Two Knee Twist is a spinal twist pose which can help to improve digestions, release toxins, and keep your back flexible. Lie firmly on your back and bend both of your knees in a 90 degree angle. Now slowly lower your knees to one side while keeping your shoulders firmly rooted into the ground.
Extended Triangle (Utthita Trikonasana)
Stand with your legs apart and one foot facing forward while the front foot is turned to the right. Stretch your torso forward then touch one hand down behind your leg while the other reaches upwards. This pose helps to strengthen your hips, legs, and thighs.
Puppy Pose (Uttana Shishosana)
Puppy Pose, as the name implies, is a milder version of Downward Dog. From the tabletop position you can stretch your hips upward while you lower your chest to the ground, helping to slow down your mind while giving your spine and shoulders a much needed stretch.
Legs Up the Wall (Viparita Karani)
If you’ve been on your feet all day, this is your pose. Give your legs a break by resting them straight up the wall. You can even put a pillow under your hips for added relief. Really savor the way this pose relaxes your nervous system.
Half Lord of the Fishes (Ardha Matsyendrasana)
Also known as Seated Twist, this is a great pose to do at your desk. Just bend your right knee and place your foot on the other side of your left leg. Now twist towards the right to cleanse your body and squeeze out tension. Don’t forget the other side!
Corpse Pose (Savasana)
Every yoga practice should end with Corpse Pose. Just lay comfortably on your back and allow your mind to become still. Don’t be afraid to use props like pillows! This is the perfect way to end your day.
