Yoga for Sitting: Been Sitting Too Long? Try This!

The Sit-uation: Why Sitting Might Be Zapping Your Energy & What You Can Do About It

This week has been all about the open road for me, including a long trip to the NEC in Birmingham for Crufts dog show (so much doggy cuteness!). But spending hours driving really got me thinking about the impact that sitting has on our bodies and minds.

We all sit a lot. Whether it’s working, driving, or binge-watching the latest series, prolonged sitting can leave us feeling sluggish and stiff. And let’s face it, when you’ve been glued to your seat for hours, getting up to move again can feel like the last thing you want to do, even though we know it’s exactly what our body needs.

What Happens When We Sit Too Much?

Sitting for long periods doesn’t just make us feel stiff — it can affect everything from our energy levels to our mood. Here’s the lowdown:

• Low Energy & Sluggishness: Ever notice how sitting for too long can leave you feeling drained? That’s because when we sit still, our metabolism slows down, which means our energy levels drop too. You’re literally stuck in energy-saver mode.

• Tight Hips & Hamstrings: Sitting all day shortens and tightens our hip flexors and hamstrings. This is why, after a day at your desk or in the car, those first few steps can feel like you’re trying to unfold an ironing board!

• Back & Neck Strain: Slumping in your chair for hours can put a lot of pressure on your lower back and cause tension in the neck and shoulders. Over time, this can really mess with your posture and leave you feeling achy.

• Impact on Mood: There’s research showing that sitting for too long can negatively affect our mood. It’s linked to feelings of sluggishness and can even contribute to anxiety and low mood. So, it’s not just about the body — your mind feels it too!

Undoing the Effects of Sitting with Yoga

When we sit for long periods, certain areas of the body tend to get tight—especially the hip flexors, hamstrings, and chest. At the same time, other areas, like the core and glutes, can become weak from lack of use.

To feel better, it’s important to focus on both stretching and strengthening. Releasing tight muscles helps improve flexibility and ease discomfort, while strengthening the weaker areas provides better support for your posture and movement. A balanced approach can make a huge difference in how you feel day-to-day!

Stretching and Strengthening: The Perfect Combo

While stretching is great for releasing tight muscles, it’s equally important to strengthen those areas that become weak from all that sitting. So this week, I’ve included poses like Boat Pose (Navasana) to build core strength, which is key for supporting your lower back and improving posture. Stronger muscles = better support for your body = less discomfort from sitting.

A Few Yoga Poses to Help You Feel Better After Sitting

Here are a few yoga poses you can try to stretch out tight areas and build strength after sitting for too long:

1. Pigeon Pose (Eka Pada Rajakapotasana): This is a fantastic hip opener. It stretches your hip flexors and glutes, which get super tight from sitting.

2. Lunging Hip Flexor Stretch (Anjaneyasana): Another great one for the hip flexors. Adding a slight backbend will also help open up your chest, relieving tension from slouching.

3. Seated Forward Fold (Paschimottanasana): A simple stretch that helps lengthen those tight hamstrings and lower back.

4. Bridge Pose (Setu Bandhasana): This strengthens your glutes and opens up your chest and hip flexors — two areas that get a lot of grief from sitting.

5. Boat Pose (Navasana): Strengthens your core and hip flexors. A strong core is super important for supporting your spine and protecting your lower back from strain.

Ready to Get Moving?

The trick is to start gently and build up. Even a few minutes of movement can make a huge difference to how you feel after a long stint of sitting. So, whether you’re stretching, strengthening, or just standing up and walking around, remember — every little bit helps!

Your “Get Moving” Challenge! 🚀

I challenge you to take just 5 minutes today to stretch and move after sitting! Try one (or all) of the poses I mentioned above and notice how your body feels afterward. No need to overthink it—just pick a pose and give it a go! Your body will thank you.

💡 Bonus challenge: Every time you catch yourself sitting for too long today, stand up and move for 60 seconds. A little movement goes a long way!

Need some guidance? I’ve got you covered! Check out my free YouTube class: Yoga For When You’ve Spent Too Long Sitting Down. This session is a recording of a live Sunrise Stretch class — just one of many available in my Online Yoga Membership video library. If you enjoy it, you’ll love the full collection of classes designed to help you move, feel better, and build strength.

Let me know how it goes — drop a comment and tell me: Which pose felt the best for you?

Until next time, wishing you Less Stress & More Yoga,
Paula 😃🙏

Get Started with your FREE 5-Minute Morning Yoga Challenge:

1. Watch the Video

Head over to YouTube and follow the 5-minute sequence. It’s quick, easy, and perfect for beginners. Don’t forget to hit “subscribe” to stay inspired!

2. Download the Tracker

Stay motivated by grabbing your PDF tracker from Happy Yoga Wales. Check off each day you complete the challenge and watch your streak grow

3. Take It Offline

Prefer practicing without distractions? Download the video from the Happy Yoga Wales Store and watch it anywhere—no Wi-Fi needed.

4. Join the Membership

If you’re ready to go beyond five minutes, my Online Yoga Membership has you covered. With a video library packed full of movement, mindfulness and more, you’ll find everything you need to stay consistent and feel your best.

Practice with me live on Zoom! 😃

Before you go, I’d love to invite you to join my online movement & mindfulness classes!

Sunrise Stretch classes are donation-based live yoga classes with 20 minutes of movement followed by 10 minutes of mindfulness or other amazing well-being practices like Laughter or Face Yoga. You can also join me on replay by subscribing to the Online Yoga Membership for just £10 per month!

Whether you’re 8, 80, or anywhere in between, there is something for every busy mind at Happy Yoga Wales!

As well as diving into my guided practices on YouTube, you can join us live at classes and courses in North Wales and upcoming events throughout the UK!

And if you’re interested in bringing the benefits of yoga, laughter, face yoga and mindfulness to your community or workplace, get in touch for a private session tailored to your needs.

Did you see us on TV? 😃 Check it out!