5 simple yoga practices for people who sit all day

As work, study, and even entertainment increasingly revolve around screens, many people today spend most of their day sitting. Whether it's working from a desk, attending online meetings, or scrolling through phones, prolonged sitting has quietly become a part of modern life. Unfortunately, so have complaints of neck pain, back discomfort, poor posture, fatigue, and stiffness.

Here are some regular movements that are essential for maintaining physical and mental well-being, as per Dr Partap Chauhan, Ayurvedacharya and Founder & Director of Jiva Ayurveda.

Tadasana (Mountain Pose)

Long hours of sitting often affect posture without us realizing it. Tadasana encourages proper body alignment and helps improve posture by creating awareness of how we stand and carry ourselves throughout the day.

Bhujangasana (Cobra Pose)

Many people who work on laptops or phones tend to hunch their shoulders forward. Bhujangasana helps open the chest, stretch the front of the body, and ease stiffness in the back and shoulders.

Marjariasana-Bitilasana (Cat-Cow Stretch)

This gentle movement helps improve spinal flexibility and can be especially useful for people who experience tightness or discomfort in their back after sitting for long periods. It also encourages better mobility throughout the spine.

Balasana (Child's Pose)

Stress and physical tension often build up together. Balasana allows the body to relax while gently stretching the lower back, hips, and shoulders. It can be particularly refreshing after a long day spent at a desk.

Anulom Vilom (Alternate Nostril Breathing)

Sitting all day doesn't only affect the body—it can also leave the mind feeling tired and overwhelmed. Anulom Vilom is a simple breathing practice that may help calm the mind, improve focus, and provide a break from the constant stimulation of screens.

Why movement matters

Dr Chauhan explains that the problem is not sitting itself, but sitting continuously without movement. Even short breaks to stretch, walk, or practice a few yoga postures can help reduce stiffness and improve circulation.

As International Yoga Day reminds us, yoga doesn't have to involve complicated poses or long sessions. A few simple practices done regularly can help the body stay active, improve posture, and support overall well-being in a world where sitting has become the norm.

(Dr Partap Chauhan – World Renowned Ayurvedacharya and Author)