Back Relief for Desk Workers
Program Overview
Sitting for 6-8 hours daily creates predictable problems: rounded upper back, tight hip flexors, weak glutes, and compressed lower back. Generic yoga classes don't specifically address this pattern. This program does.
You'll learn ten poses specifically chosen to counteract sitting posture. We focus heavily on thoracic spine extension (reversing that rounded upper back), hip flexor lengthening, and hamstring release. The sequence takes about 25 minutes and works best after your workday.
Understanding the Problem
When you sit, your hip flexors shorten, your hamstrings tighten to compensate, and your lower back takes excessive load. Your shoulders roll forward and your chest collapses. Simply stretching random muscles won't fix this—you need a systematic approach that addresses the entire chain.
Each pose in this program serves a specific purpose. Camel Pose opens the front body that's been collapsed all day. Pigeon Pose releases hip flexors. Downward Dog lengthens hamstrings while strengthening shoulders. We explain why each pose is included and what you should feel.
Seminar Structure
Course Breakdown
- Module 1: Understanding Sitting Posture
- Anatomy of desk posture problems, identifying your specific tension patterns, baseline assessment
- Module 2: Hip and Lower Back Relief
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- Low Lunge variations for hip flexor release
- Pigeon Pose progressions with prop support
- Supine Figure-Four for external hip rotation
- Reclined Twist for lower back decompression
- Module 3: Upper Back and Shoulder Opening
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- Camel Pose with detailed safety cues
- Supported Bridge Pose for chest opening
- Thread the Needle for shoulder mobility
- Puppy Pose for thoracic extension
- Module 4: Integration and Daily Practice
- Full 25-minute sequence, abbreviated 12-minute version, progress tracking methods
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Includes detailed videos, downloadable PDF guides, and email support for questions