Yoga for Working Women: Fitting Practice Into a Busy Day
A full workday, a commute, a home to run, and somewhere in there you are meant to look after your own health. For most working women the problem is not motivation; it is time and energy. Yoga works well here because it needs no travel, very little space and can fit around your day.
What sitting all day does to your body
- Tight neck and shoulders from leaning towards a screen.
- A stiff lower back and tight hips from long hours in a chair.
- Low energy in the afternoon, and stress that follows you home.
- Weight that creeps up slowly because the day has very little movement.
Five stretches you can do at your desk
- Neck releaseDrop your right ear towards your right shoulder, hold for 5 breaths, then switch sides.
- Shoulder rollsRoll your shoulders slowly backwards 10 times, then forwards.
- Seated twistSit tall, hold the back of your chair and turn gently to each side for 5 breaths.
- Seated cat-cowHands on knees, arch your back as you breathe in, round it as you breathe out. 8 rounds.
- Standing forward foldStand up, bend your knees and let your upper body hang for 5 breaths.
Set a reminder every 45 minutes to stand, stretch or walk for a minute. For back pain specifically, see yoga for back pain.
A realistic weekly plan
- WeekdaysA 15 to 50 minute session at a fixed time, morning before work or evening after. Try the 15-minute morning routine on busy days.
- During workDesk stretches every hour or so.
- Before bedA few minutes of slow breathing or the bedtime routine.
- WeekendA longer, slower practice, or simply rest.
Why a live online class helps working women
- No travel: you finish work and are on the mat in two minutes.
- A fixed time in your calendar, which is much harder to skip than "sometime today".
- A teacher who corrects you, so the little time you have is well used.
- Recordings for the days a meeting runs late.
Yoga with Latu runs live batches for women, Monday to Friday, in the morning and the evening, with at most 12 women per batch. Read how to choose online yoga classes to compare your options.
Frequently asked questions
What is the best time for a working woman to do yoga?
The time you can keep every day. Early morning before work suits many people; an evening class after work suits others. Consistency matters more than the clock.
Can I do yoga at my office desk?
Yes. Simple neck, shoulder, twist and back stretches can be done in your chair and help with stiffness from long hours of sitting.
Is 30 minutes of yoga a day enough?
For most people, 30 minutes five days a week is a good, sustainable amount. On busy days even 15 minutes keeps the habit going.
This article is general information, not medical advice. If you have a health condition, an injury or are pregnant, talk to your doctor before you start yoga.
