12 Yoga Poses to Relieve Sitting-Related Back and Neck Pain

Even with good intentions—like standing up every hour or taking frequent breaks—sitting for long stretches is harmful to the body.

Hunching over a desk commonly leads to tight hips and legs, a weakened core, and muscle imbalances in the neck, upper back and chest. Our heavy use of keyboards, screens and smartphones also makes us prone to poor posture, rounded shoulders and a forward head position.

A consistent yoga practice can help counteract the effects of prolonged sitting. If you’re new to yoga, try these 12 poses to release tension, reduce stress and calm the mind.

Forearm Plank

The forearm plank strengthens the glutes and hamstrings, promotes better posture, improves balance and builds core stability.

Start with your hands shoulder-width apart, then lower onto your forearms so your wrists align in front of your elbows and your elbows sit under your shoulders. Press the forearms into the ground and step your feet back into a plank position.

Align hips, shoulders and heels into one straight line. Engage the legs and draw the belly up and in. Keep the shoulders above the elbows and aim to stack the heels over the toes while maintaining strong legs.

Hold for 30 seconds to 1 minute, or use 10-second intervals to build endurance.

Tip: Gaze down between your hands to keep the neck neutral. If this is too intense, lower to your knees while keeping the core engaged.

Warrior II

Warrior II builds leg strength, opens the hips and chest, improves circulation and energizes the body.

Step your right foot forward and left foot back, turning the left toes out. Press evenly through the left foot, bend the right knee until the thigh is parallel to the floor, and stack the knee over the right ankle. Keep the right toes pointing forward.

Prevent the right knee from collapsing by drawing it back toward center. Both legs should stay active—squeeze the inner thighs. Sink the pelvis slightly while drawing the lower belly and ribs toward each other.

Align shoulders over hips and extend the arms in opposite directions, wrists in line with shoulders. Look over the right hand. Hold for 3–5 deep breaths, then switch sides.

Thread the Needle

This pose releases tension between the shoulder blades and across the upper back while opening the shoulders, chest, neck and arms.

Begin in tabletop: hands under shoulders and hips over knees with a neutral spine and engaged core. For more stability, tuck the toes under.

Inhale and reach the right arm up, then slide it underneath the body between the left hand and left hip. Rest the right shoulder and cheek on the ground. Extend the right hand to the left and support the head with the left hand if needed.

Keep the hips level—if helpful, widen the knees by an inch or two. Stay for 3–5 breaths, then press into the left hand to bring the right arm back up and repeat on the other side.

Malasana (Garland Pose)

Malasana maintains healthy hip joints and pelvis alignment, opens the hips and groin, and stretches the lower hamstrings, back and ankles.

Stand with feet wider than hip-width and toes turned slightly outward. Squat down and bring your elbows to the inside of your knees. Press the palms together and level the forearms toward the ground.

Lengthen the crown of the head toward the ceiling to create space between shoulders and ears. With each breath, push the knees outward, engage the core and lift the chest while keeping the arms active.

Hold for 3–5 breaths.

Tip: Your heels don’t need to be flat; if mobility is limited, sit on one or two blocks for support.

Forward Fold

Standing forward fold lengthens the spine, stretches the hips and hamstrings, and strengthens the thighs and knees.

Place feet hip-width apart or slightly wider. Center your weight evenly across each foot and hinge forward from the hips with the hips stacked over the heels.

Reach hands toward the floor and feel the stretch along the backs of the legs—stop where it’s effective without strain. Allow the head to hang heavy and gently move it to release neck tension.

Hold for 3–5 breaths.

Forward Fold Variation (Bind)

If the shoulders feel tight, try a bind variation from forward fold.

Clasp the hands behind your low back, draw the chest forward and lift the wrists away from your body. Continuously pull the shoulders down from the ears toward the midline of the spine.

Tip: Keep hips stacked over heels and distribute weight evenly through both feet.

Forward Fold Twist

For additional hamstring and hip release, experiment with a gentle twist from forward fold.

Bend both knees, place the right hand on the ground and lift the left hand up as you open the chest toward the left. Play with knee positioning: a deeper bend in the right knee intensifies the twist, while straightening the legs increases hamstring stretch.

Hold for a few breaths, then switch sides.

Downward Facing Dog

Downward facing dog strengthens the lower back, hands, hamstrings, calves and wrists while providing an overall lengthening for the spine.

Form an upside-down V by placing hands about shoulder-width apart and feet about hip-width apart, lifting the hips toward the ceiling. Press palms flat and point the middle fingers forward. Distribute weight evenly between upper and lower body.

Push the ground away to engage the shoulders and neck, and draw the belly in to avoid rounding the lower back. Heels can reach toward the floor—bending the knees is fine to ease hamstring tension.

Hold for 3–5 breaths or longer.

Tip: Look down and slightly back toward your toes to keep the neck safe.

Upward Facing Dog

Upward facing dog opens the chest and shoulders while stretching and strengthening the spine to support better posture.

Lie on your belly with the gaze down to maintain neck length. Place hands under the shoulders, then slide them slightly back toward the lower ribs. Root the pelvis and the tops of the feet into the floor.

On an inhale, lift the chest away from the ground and press through the tops of the feet so the knees lift. Keep the glutes relaxed, draw the elbows back and keep the gaze down. Stay for 3–5 breaths and only lift as far as is comfortable for your lower back.

Crescent Moon (Low Lunge)

This low lunge variation stretches the thighs and groin and opens the chest.

From a kneeling position, step the right foot forward and lower the left knee to the ground. Adjust the right foot so the right knee tracks directly over the ankle and hips remain square. Lower the tailbone slightly to feel a gentle stretch along the front of the left thigh.

Keep the hips parallel to the front—think of drawing the right hip back and the left hip forward. Hold for 3–5 breaths, then repeat on the other side.

Tip: Tuck the back toes for extra stability if needed. Rest hands on the front thigh or lift them overhead; if raising the arms causes low back discomfort, keep them grounded.

Standing Figure Four

Standing figure four blends balance with hip mobility work. Stand tall, lift the left knee toward the chest, and cross the left ankle over the right thigh. Flex the left foot and hinge the hips back as if sitting into a chair, pressing the left knee outward.

Hands can meet at heart center or extend overhead. Keep the gaze slightly forward toward the standing big toe, maintain a long spine and engage the core.

Tip: The deeper you sit, the greater the hip stretch.

Cow Face Arms (Arms Only)

Focus on the arms if your shoulders are tight. Sit comfortably with an upright spine. Reach the right arm overhead, bend the elbow and bring the right hand to the upper back. With the left hand, grab the right elbow and gently pull it up and back for a triceps stretch.

To deepen the stretch, reach the left hand behind the lower back and try to connect with the right hand. Hands may meet for a bind; if not, use a strap or towel between hands to bridge the gap. Lengthen the spine by reaching the crown of the head upward and imagine the elbows reaching away from each other.

Hold for 3–5 breaths, then switch sides.

Happy Baby

Happy Baby relieves stress and fatigue, opens the hips, inner thighs and groin, and releases tension in the lower back.

Lie on your back and hug the knees into the chest. Guide the knees toward the sides of your ribcage and bend them so the heels stack over the knees. Press the lower back into the mat and soften the shoulders.

Hands can hold the backs of the thighs or reach to the outer edges of the feet. Keep the feet flexed and breathe—rocking gently side to side is optional.

Tip: Use your hands to draw the knees toward the armpits while keeping the lower back connected to the floor.

Child’s Pose

Child’s Pose is a restorative posture that relaxes the front of the body while gently stretching the hips, ankles and thighs.

Kneel with big toes touching and knees wide. Sit the hips back toward the heels and walk the hands forward until the forehead rests on the floor. Find length through the spine as you reach the fingers forward and allow the belly and head to soften toward the mat.

Close the eyes or soften the gaze and remain for 3–5 breaths or as long as needed to restore calm and ease.