How To Do Yoga When You Are Busy

By July 27, 2018 August 16th, 2019 No Comments

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Last updated on August 16th, 2019 at 04:39 pm

yoga for busy people

Last time, we talked about how yoga can help alleviate insomnia symptoms.

Today, we are going to talk about yoga poses for busy professionals who are stuck in front of a computer💻 all day.

Now, we all have super busy schedules.

We are running from one place to another with little time in between to just breathe.🌬

Yoga can really help to alleviate some of the stress you may be feeling each day.

But how in the world do you do yoga when you barely have time to breathe,🌬 eat your lunch🌯 🥗 or go to the bathroom? 🚽 🚰

Before we get into that, let’s quickly look at why sitting all day is a problem.

The Problem With Sitting All Day

yoga for busy people

Many professionals who are chained to their desks all day may begin to experience lower back, hip, and joint pain.

I know I sure do.

I also experience tailbone pain too.

For the most part, the pain is often moderate and annoying, but over time it can become severe and even cause damage to the spine.

Finding time to get the proper amount of physical exercise with a busy schedule can be challenging though.

However, there are certain yoga poses that you can perform on your break to help re-energize your body and alleviate some of the symptoms associated with a sedentary job.

Let’s take a look at some of these poses and stretches you can try at your desk.

Warrior 2

yoga for busy people

Warrior 2 is a great pose that stretches your lower body as well as your shoulders and arms.

It loosens everything up so if you are sitting for a long period of time and you do this stretch, you may hear a pop or a crack in your legs or your hips.

That is your body’s way of letting you know that it is loosening up.

To perform this pose you would raise your arms up and out to the side, about shoulder height, with your fingers pointed.

With your right foot, take a big step to the side and bend your knee.

Keep your left leg planted and straight.

Your foot facing the wall in front of you.

Relax your shoulders and keep the upper body straight and strong.

Place your gaze in the same direction of your right shoulder.

Sink into the stretch and remember to keep breathing.

Hold this pose for a few seconds and then return to a standing position.

Repeat on the other side.

Here is a quick video below👇🏾 to help you perform this pose correct.

Hands Behind Head

yoga for busy people

This is more of a stretch rather than a pose.

You can do this stretch while seated in your chair as well.

It stretches out your front body and opens up your chest.

To perform this stretch, interlock your fingers behind your head or you can place one hand on top of the other behind your head.

Relax your elbows and shoulders down and back.

Breathe slowly and release the tightness in your back, shoulders, and chest.

Do this stretch while taking in a nice deep breath in and out to help you relieve even more tension you might be holding on to.

Tree Pose

yoga for busy people

This is a simple, yet powerful pose that requires balance.

It also helps you to open up your hips a little bit too.

To perform this pose, stand straight with your legs together.

Bend your left leg and place the left foot on the inner right thigh.

If you are not able to put your leg up that high, you can always rest your foot on your ankle or slightly touching the floor.

Try to avoid putting your foot directly on your knee.

Putting that much pressure on your knee cap could damage it or cause you to push it out of its socket and that is super painful trust me…

Your left toes should point toward the floor and the left knee points out to the side.

Put your hands on your hips, and try to make them leveled with each other.

Keep your torso straight ahead.

Once you feel balanced place your hands in a prayer position in front of your chest and then slowly lift your arms above your head, keeping the palms together or apart and out wide.

Gaze softly at a point in front and then slowly work your gaze up.

Breathe deeply while holding for about 30 seconds.

If you want to, you can add a slight backbend to really open everything up.

Return to the starting position and reverse legs.

This video below👇🏾 can show you how to perform this pose correctly.

The Triangle Pose

yoga for busy people

This is one of my favorite poses.

It stretches out your hamstrings, hips, thighs, back and opens everything up.

To perform this pose, stand with your back towards the wall with your feet placed 2 or 3 feet apart.

Keep your feet firmly on the floor and balance your weight on your heels and toes.

Stretch your body up and press your shoulders back and let your arms hang at your side.


As you exhale, slowly bend from the waist and slide your right hand down the right side of your body as far as you can.

Keep your hips leveled and your shoulders back.

Your head should be turned to the side so it is at a right angle to your body.

Hold this posture for 10 counts then inhale as you come back up to the starting position.

Exhale and then repeat on the other side.

Inhale again while you come back up to the starting position.

To open up your front body even more while performing this pose, make sure you move your gaze up and slightly push your upper arm back.

This video can help you get into this pose below.👇🏾

Bharadvaja’s Twist

yoga for busy people

This is a great stretch to loosen up your torso.

While performing this stretch, make sure to inhale before your twist and exhale as your twist.

To set up your twist, start by sitting in your chair with your knees bent and feet on the floor.

On your inhale, lengthen your spine toward the ceiling and root your tailbone into your chair.

On your exhale, bring your right hand to the outside of your left knee and begin to rotate into a twist.

Bring your left hand behind your back and rest it on your chair for support.

Look out over your left shoulder.

Stay in this position for a few breaths, moving deeper into the twist with each exhalation.

Slowly rotate out of the twist and repeat on the other side.

You may hear some cracking or popping sounds and that is your body loosening up.

This is a great stretch if you are really stiff.

If you need help performing this pose correctly check out this video below. 👇🏾

To Wrap Things Up…

These are only a few basic poses and stretches you can practice to relieve some tension in your body while you are at work.

There are others that you may want to give a try as well:

– Standing Forward Bend
– Half Cow Face🐮
– Seated Cat🐱
– Half Eagle🦅

Doing yoga at work or at least stretching more at work can help alleviate stress, minor aches, and pains and just make your job a little bit more comfortable.

It can also help increase your productivity as well.

So, the next time you have a kink in your neck or an ache in your back, why not take a break and practice some yoga.

Your mind🧠and your body will thank you.

To doing yoga even when you are busy,


Morgan Green

P.S. – If you enjoyed this post on How To Do Yoga When You Are Busy, remember to like, share, and comment below.

P.S.S.- If your body is still tight, I recommend getting your hands on a foam roller and roll out those aches and pains. 

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This post may contain affiliate links. Please read my disclaimer for more info.

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