I’m a yoga teacher and I recommend these five poses to counteract the nine-to-five slouch

If you spend hours of your day sitting, then tight hips, lower-back pain and a tight chest and shoulders might be familiar complaints—especially if you ignore your smartwatch’s reminders to move. But it doesn’t have to be this way.

Yoga can relieve tension in the body and destress the mind, so it’s a great option for anyone looking to feel better in their body. If you’re not moving as much as your body needs, then a few targeted postures can help.

Here are my favorite yoga postures for counteracting the nine-to-five slouch. They can be practiced individually or as a complete sequence.

1. Extended child’s pose

This is a nice, easy posture that stretches your sides, opens your chest, shoulders and hips, while gently lengthening your lower back.

Hold: 3-5 breaths

• Get on your hands and knees, with your knees wider than hip-width apart.
• Move your glutes back to your heels, keeping your hands on the floor.
• Stretch your arms and hands forward on the floor, lengthening through your spine.
• Straightening your elbows and raising your hands so only your fingertips are in contact with the floor will allow a deeper stretch through your shoulders and chest.
• Hold here for a few breaths, then walk your hands back to your starting position.

2. Pelvic tilt

This is a gentle way of loosening and mobilizing your lower back. When you sit all day, your lower back might remain in one position—slightly rounded. These pelvic tilts allow your back to move through other positions, producing a gentle backbend.

Time: 1min

• Lie on your back with your knees bent and feet flat on the floor, hip-distance apart.
• Exhale as you draw your stomach muscles in to flatten your lower back to the floor.
• Inhale as you release and allow your lower back to naturally curve.
• You can exaggerate this movement into a backbend, depending on how your back feels.
• Continue tilting and arching mindfully.

3. Supported fish pose (matsyasana)

Modified Fish Pose - YouTube

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Supported fish pose offers a lovely stretch to the front of the torso as well as opening the shoulders and chest. This supported backbend can feel great after slouching at a desk all day.

Time: 1min

• Sit on the floor with a rolled-up yoga mat or towel vertically on the floor behind you.
• Gently lower yourself onto the rolled support, which should lie along the length of your spine with your head also resting on it.
• Use a cushion behind your head for added support if needed.
• Place your arms by your sides, palms facing up, stretching your chest and the fronts of your shoulders.
• Keep your knees bent or straighten your legs.
• Hold for as long as you’re comfortable.
• To release the posture, roll to one side and press yourself up.

4. Cow-face arms (gomukhasana)

How to Do Cow Face Pose - YouTube

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Sitting at a desk all day closes the chest and fronts of the shoulders. This pose reverses that position.

Hold: 3-5 breaths each side

• From either standing or sitting, inhale and raise your right arm overhead.
• Exhale, bend your elbow and place your right hand between your shoulder blades, palm facing you.
• Inhale and raise your left arm out to the side.
• Exhale, bend your elbow by your lower back, bringing the back of your hand to your middle back, palm facing outward.
• Clasp the fingers of your right hand with your left, if you can.
• Otherwise, keep the hands separated and breathe.
• While holding the pose, aim to bring your top elbow closer to your head, and your bottom elbow further up your spine.
• Hold for a few rounds of breath.
• Release gently and repeat on the other side.

5. Warrior 1 (virabhadrasana 1)

How to Do a Warrior One | Yoga - YouTube

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When you sit for prolonged periods, your hip flexors can become tight. Warrior 1 offers a great release for this area.

Hold: 3-5 breaths each side

• From standing, inhale and take a large step back with your right foot. Avoid placing it directly behind your left foot, but to the side slightly to help you maintain your balance.
• Keeping your hips facing forward, place your hands on your hips.
• Angle your right foot out slightly, pressing your right heel and outer right foot into the floor for stability.
• Exhale, as you bend your front knee and lower your hips.
• Keep your weight evenly balanced between your feet.
• Keep your back leg strong and straight to stretch your hip flexors.
• Raise your arms overhead.
• Hold for a few breaths, then slowly lower your arms back to your hips.
• Step your back foot forward.
• Repeat on the other side.

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