{"id":25629943,"date":"2025-11-13T17:17:35","date_gmt":"2025-11-13T11:47:35","guid":{"rendered":"https:\/\/entri.app\/blog\/?p=25629943"},"modified":"2025-11-13T17:17:35","modified_gmt":"2025-11-13T11:47:35","slug":"sitting-asanas-for-office-workers-and-long-sitting-hours","status":"publish","type":"post","link":"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/","title":{"rendered":"Sitting Asanas for Office Workers and Long Sitting Hours"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_79_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69d51445e2ef7\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69d51445e2ef7\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/#Why_sitting_for_long_hours_is_a_health_problem\" >Why sitting for long hours is a health problem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/#The_goals_of_sitting_asanas\" >The goals of sitting asanas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/#Core_sitting_asanas_step-by-step\" >Core sitting asanas, step-by-step<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/#Three_practical_sequences_you_can_use_at_work\" >Three practical sequences you can use at work<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/#Breathwork_you_can_do_sitting_quick_and_powerful\" >Breathwork you can do sitting (quick and powerful)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/#Ergonomics_lifestyle_habits_that_amplify_the_benefits\" >Ergonomics + lifestyle habits that amplify the benefits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/#For_aspiring_yoga_teachers_how_to_design_and_market_desk-yoga_sessions\" >For aspiring yoga teachers: how to design and market desk-yoga sessions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/#How_Entris_Yoga_TTC_helps_you_teach_desk-friendly_yoga_confidently\" >How Entri\u2019s Yoga TTC helps you teach desk-friendly yoga confidently<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/#Realistic_expectations_and_progress_tracking\" >Realistic expectations and progress tracking<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/#Key_takeaways\" >Key takeaways:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you spend most of your day seated,\u00a0 at a desk, in meetings, or driving between appointments,\u00a0 your body is telling a story. Stiff hips, a tight lower back, sore shoulders and foggy thinking are all common chapters. The good news: you don\u2019t need a long yoga class or a special mat to change the ending. With short, intentional sitting asanas and breath practices woven through your day, you can undo much of the harm of prolonged sitting, restore mobility, and sharpen your concentration,\u00a0 all from your chair.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this blog, you\u2019ll find: why sitting hurts, how seated yoga helps, step-by-step instructions for the best sitting asanas, short practice templates you can do in meeting breaks, breathing practices, ergonomics tips, and guidance for aspiring yoga teachers who want to lead desk-friendly classes. I\u2019ll also explain how <a href=\"https:\/\/entri.app\/course\/yoga-teachers-training-course\/\" target=\"_blank\" rel=\"noopener\">Entri\u2019s Yoga TTC course<\/a> can help you teach these practices safely and confidently.<\/span><\/p>\n<p style=\"text-align: center;\"><strong><a class=\"in-cell-link\" href=\"https:\/\/entri.app\/course\/yoga-teachers-training-course\/\" target=\"_blank\" rel=\"noopener\">Get Confident! Join Our Yoga Teacher Training Course!<\/a><\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Why_sitting_for_long_hours_is_a_health_problem\"><\/span><b>Why sitting for long hours is a health problem<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-25629981 aligncenter\" src=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/37135.webp\" alt=\"Why sitting for long hours is a health problem\" width=\"411\" height=\"249\" srcset=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/37135.webp 800w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/37135-300x182.webp 300w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/37135-768x466.webp 768w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/37135-150x91.webp 150w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/37135-750x455.webp 750w\" sizes=\"auto, (max-width: 411px) 100vw, 411px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Humans are made to move. When we sit for long periods we lock joints and shorten muscles that expect movement. Over time, this manifests as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tight hip flexors and hamstrings (making standing and walking uncomfortable).<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rounded shoulders and forward head posture from screens and laptops.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced circulation in the legs and feet.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stiff thoracic spine (upper back) and limited rotation, which makes simple daily motions feel heavy.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mental fog and decreased alertness due to poor breath habits and stagnant circulation.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Research and clinic experience show that long sitting raises the risk of metabolic stagnation and back problems ,\u00a0 but the single most practical countermeasure is frequent, short movement. Even five minutes of intentional movement every hour reduces stiffness and restores energy. That\u2019s the sweet spot where sitting asanas shine: they are doable, discreet and highly effective.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_goals_of_sitting_asanas\"><\/span><b>The goals of sitting asanas<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A good desk yoga practice aims for four things:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mobility:<\/b><span style=\"font-weight: 400;\"> Gentle movement that lubricates the spine, hips and shoulders.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Posture:<\/b><span style=\"font-weight: 400;\"> Strengthening and cues that encourage an upright, comfortable seated position.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Circulation:<\/b><span style=\"font-weight: 400;\"> Movements that stimulate blood flow to the brain, hands and legs.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calm:<\/b><span style=\"font-weight: 400;\"> Breath practices that reduce stress and reset focus between tasks.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You will not become a contortionist at your desk,\u00a0 and you don\u2019t need to be. What you will gain is less pain, clearer thinking and the ability to remain productive without the body complaining.<\/span><\/p>\n<div class=\"lead-gen-block\"><a href=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2023\/10\/Yoga-TTC.pdf\" data-url=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2023\/10\/Yoga-TTC.pdf\" class=\"lead-pdf-download\" data-id=\"25579269\">\n<p style=\"text-align: center;\"><button class=\"btn btn-default\">free DOWNLOAD yoga ttc roadmap<\/button><\/p>\n<\/a><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Core_sitting_asanas_step-by-step\"><\/span><b>Core sitting asanas, step-by-step<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-25629980 aligncenter\" src=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/2148326999.webp\" alt=\"Sitting Asanas for Office Workers and Long Sitting Hours\" width=\"430\" height=\"274\" srcset=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/2148326999.webp 900w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/2148326999-300x191.webp 300w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/2148326999-768x489.webp 768w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/2148326999-150x96.webp 150w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/2148326999-750x478.webp 750w\" sizes=\"auto, (max-width: 430px) 100vw, 430px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Below are the most practical, high-impact sitting asanas you can use during the workday. I\u2019ll give instructions, common mistakes and simple modifications.<\/span><\/p>\n<h3><strong>1. Sukhasana, Easy Seated Pose (centering and breathing)<\/strong><\/h3>\n<p><strong>How to do it:<\/strong> Sit cross-legged on the floor, or pop your feet up on the edge of a chair, and feel the floor beneath you. Keep your spine straight and your shoulders relaxed, with your hands resting on your thighs or knees.<br \/>\n<strong>Practice:<\/strong> Close your eyes and breathe naturally for a minute or two &#8211; 1-3 minutes is a good starting point. Take note of how your breath can lengthen your spine.<br \/>\n<strong>Why it helps:<\/strong> This pose will ground your nervous system, remind you of good posture (even when you&#8217;re sitting!), and get you ready for some deeper breathwork.<br \/>\n<strong>Tip:<\/strong> If crossing your legs is a no-go, try sitting with your feet flat on the floor and your hands rested on your thighs.<\/p>\n<h3><strong>2. Seated Cat-Cow (getting your spine moving)<\/strong><\/h3>\n<p><strong>How to do it:<\/strong> Sit on the edge of a chair, with your feet hip-width apart and your hands on your knees. As you inhale, lift your chest and gently arch your back &#8211; think &#8220;cow&#8221;! As you exhale, round your spine and tuck your chin in &#8211; think &#8220;cat&#8221;.<br \/>\n<strong>Practice:<\/strong> Sway slowly back and forth for 8-12 repetitions, keeping your movements linked to your breath.<br \/>\n<strong>Why it helps:<\/strong> This pose will loosen up your whole spine, help reduce stiffness from slumping in a chair, and keep you flexible.<br \/>\n<strong>Common mistake:<\/strong> Don&#8217;t be tempted to collapse your chest in the &#8220;cow&#8221; position &#8211; keep your front body open and your lower back safe.<\/p>\n<h3><strong>3. Ardha Matsyendrasana (Seated Half Twist &#8211; chair friendly)<\/strong><\/h3>\n<p><strong>How to do it:<\/strong> Sit with your feet flat on the floor. As you inhale, lengthen your spine. As you exhale, twist from the base of your spine and let your chest lead the way &#8211; use the chair back or armrest for support if you need it. Hold for 4-6 breaths on each side.<br \/>\n<strong>Why it helps:<\/strong> This pose will release tension in your lower back, remind you to stand up straight, and even help your digestion after a meal.<br \/>\n<strong>Modification:<\/strong> If twisting is a challenge, try keeping your hands on your thighs and focus on taking deep breaths rather than pushing for range.<\/p>\n<h3><strong>4. Seated Side Stretch (opening up your sides)<\/strong><\/h3>\n<p><strong>How to do it:<\/strong> Sit with your back straight, inhale and lift your right arm up overhead. As you exhale, lean to one side and keep your left sit bone grounded &#8211; breathe 4-6 times, then repeat on the other side.<br \/>\n<strong>Why it helps:<\/strong> This pose will open up your ribs and intercostal muscles, give your breathing a boost, and ease tension along your side body.<br \/>\n<strong>Tip:<\/strong> Keep your neck nice and neutral &#8211; avoid collapsing towards your ribcage.<\/p>\n<h3><strong>5. Seated Forward Fold (chair Paschimottanasana)<\/strong><\/h3>\n<p><strong>How to do it:<\/strong> Sit right on the edge of your chair, inhale to lift and lengthen your spine, then exhale and hinge forward from your hips, letting your upper body rest on your thighs or knees. If your hamstrings are tight, bend your knees a bit.<br \/>\n<strong>Why it helps:<\/strong> This pose will calm your nervous system, provide a gentle stretch for your lower back and hamstrings, and just generally feel nice.<br \/>\n<strong>Caution:<\/strong> Take it slow and keep your spine long &#8211; don&#8217;t round forward too aggressively.<\/p>\n<h3><strong>6. Figure-Four Seated (hip opener for office workers)<\/strong><\/h3>\n<p><strong>How to do it:<\/strong> Cross your right ankle over your left thigh, with your right foot flexed. Keep your spine long and hinge forward just a bit &#8211; hold for 30-60 seconds. Repeat on the other side.<br \/>\n<strong>Why it helps:<\/strong> This pose will open up your outer hip and glutes, which are often tight from sitting all day.<br \/>\n<strong>Modification:<\/strong> If this pose is uncomfortable, try doing a standing figure-four against a wall, or do the same thing without bending forward &#8211; just have your ankle on the opposite knee.<\/p>\n<h3><b>7. Shoulder Rolls and Eagle Arms (upper back release)<\/b><\/h3>\n<p><b>How (shoulder rolls):<\/b><span style=\"font-weight: 400;\"> Slowly roll shoulders back five times, then forward five times.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span> <b>How (eagle arms):<\/b><span style=\"font-weight: 400;\"> Wrap right arm under the left at the elbow, lift elbows and draw forearms away from the face. Hold 20\u201330 seconds per side.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span> <b>Why it helps:<\/b><span style=\"font-weight: 400;\"> Releases tightness between the shoulder blades and opens the chest ,\u00a0 crucial for counteracting screen shoulders.<\/span><\/p>\n<h3><b>8. Wrist and Forearm Mobility<\/b><\/h3>\n<p><b>How:<\/b><span style=\"font-weight: 400;\"> Extend one arm in front, palm up; use the other hand to gently pull back the fingers. Then flip the palm down and repeat. Rotate wrists in both directions.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span> <b>Why it helps:<\/b><span style=\"font-weight: 400;\"> Essential for keyboard users ,\u00a0 prevents wrist strain and early carpal tunnel symptoms.<\/span><\/p>\n<h3><b>9. Ankle Circles and Toe Pumps<\/b><\/h3>\n<p><b>How:<\/b><span style=\"font-weight: 400;\"> Lift one foot and draw large circles with the ankle. Then point and flex the foot for 20\u201330 seconds. Repeat other side.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span> <b>Why it helps:<\/b><span style=\"font-weight: 400;\"> Stimulates circulation in the lower legs, reduces swelling and keeps feet awake.<\/span><\/p>\n<h3><b>10. Mini Meditation \/ Mindful Breath<\/b><\/h3>\n<p><b>How:<\/b><span style=\"font-weight: 400;\"> Sit tall, close your eyes, and follow the breath for 1\u20133 minutes. Use a simple count: inhale 4, exhale 6.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span> <b>Why it helps:<\/b><span style=\"font-weight: 400;\"> Resets the nervous system, reduces stress hormones and improves focus for the next task.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Three_practical_sequences_you_can_use_at_work\"><\/span><b>Three practical sequences you can use at work<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are ready-to-use sequences. Use them as is, or adapt to the time you have.<\/span><\/p>\n<h3><b>5-Minute Reset (perfect between meetings)<\/b><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sukhasana + grounding breath,\u00a0 1 minute<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Neck rolls,\u00a0 30 seconds<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated Cat\u2013Cow,\u00a0 1 minute (8 breaths)<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wrist stretches,\u00a0 30 seconds each side<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mini meditation (counted breath),\u00a0 1 minute<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ol>\n<h3><b>10-Minute Midday Flow (recharges energy)<\/b><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sukhasana + diaphragmatic breathing,\u00a0 1 minute<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated Side Stretch,\u00a0 1 minute (30s each side)<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated Twist,\u00a0 1 minute (30s each side)<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Figure-Four seated,\u00a0 2 minutes (1 min each side)<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated Forward Fold,\u00a0 2 minutes<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anulom Vilom (alternate nostril breathing),\u00a0 2 minutes<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ol>\n<h3><b>15-Minute Deep Release (after a long meeting or end of day)<\/b><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sukhasana + long breath,\u00a0 1 minute<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Neck &amp; shoulder release with eagle arms,\u00a0 2 minutes<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated Cat\u2013Cow,\u00a0 2 minutes<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated Twist,\u00a0 2 minutes (each side)<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Figure-Four seated + gentle forward fold,\u00a0 3 minutes total<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ankle circles + wrist mobility,\u00a0 1 minute<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mini guided relaxation,\u00a0 2 minutes<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"Breathwork_you_can_do_sitting_quick_and_powerful\"><\/span><b>Breathwork you can do sitting (quick and powerful)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Breath is the fastest route back to calm.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Diaphragmatic Breathing:<\/b><span style=\"font-weight: 400;\"> Place one hand on belly. Inhale slowly to fill the belly; exhale fully. Repeat 8\u201310 times.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Box Breathing (4-4-4-4):<\/b><span style=\"font-weight: 400;\"> Inhale 4 counts ,\u00a0 hold 4 ,\u00a0 exhale 4 ,\u00a0 hold 4. Repeat 6 cycles. Great before presentations.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Anulom Vilom (Alternate Nostril):<\/b><span style=\"font-weight: 400;\"> Sit tall. Close right nostril with thumb and inhale left; close left with ring finger and exhale right. Continue 8\u201312 rounds. Balances nervous system and clears mental clutter.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Practice breathwork for 2\u20135 minutes and you\u2019ll feel immediate clarity.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Ergonomics_lifestyle_habits_that_amplify_the_benefits\"><\/span><b>Ergonomics + lifestyle habits that amplify the benefits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yoga at the desk helps ,\u00a0 but pairing it with basic ergonomic and lifestyle changes makes the gains permanent.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-25629979 aligncenter\" src=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/1599.webp\" alt=\"Ergonomics + lifestyle habits that amplify the benefits\" width=\"384\" height=\"556\" srcset=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/1599.webp 667w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/1599-207x300.webp 207w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/1599-150x217.webp 150w\" sizes=\"auto, (max-width: 384px) 100vw, 384px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chair height:<\/b><span style=\"font-weight: 400;\"> Hips slightly higher than knees is ideal. Use a cushion if chair is too low.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Screen level:<\/b><span style=\"font-weight: 400;\"> Top of screen at eye height to avoid forward head posture.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keyboard &amp; mouse positioning:<\/b><span style=\"font-weight: 400;\"> Keep them close to the body to avoid reaching and shoulder strain.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Movement breaks:<\/b><span style=\"font-weight: 400;\"> Stand and walk for 2\u20133 minutes every 45\u201360 minutes. Put a reminder on your calendar if needed.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hydration &amp; eye breaks:<\/b><span style=\"font-weight: 400;\"> Drink water often; follow the 20-20-20 rule for eyes (every 20 minutes look at something 20 feet away for 20 seconds).<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These small adjustments reduce cumulative stress on the body and let your sitting asanas be more effective.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"For_aspiring_yoga_teachers_how_to_design_and_market_desk-yoga_sessions\"><\/span><b>For aspiring yoga teachers: how to design and market desk-yoga sessions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you want to teach desk yoga ,\u00a0 to colleagues, corporate clients or community groups ,\u00a0 approach it as a practical service.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start with education:<\/b><span style=\"font-weight: 400;\"> Briefly explain why long sitting matters and what the session will achieve. People buy outcomes: less pain, more focus, energy.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keep language simple:<\/b><span style=\"font-weight: 400;\"> Use clear, non-Sanskrit instructions in group settings. Describe sensations and cues.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Offer tiers:<\/b><span style=\"font-weight: 400;\"> 10-minute micro sessions for daily reminders, 30-minute weekly wellness sessions, and a 6-week program that builds habit.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Provide handouts:<\/b><span style=\"font-weight: 400;\"> One-page sequences and image cues help retention.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Measure outcomes:<\/b><span style=\"font-weight: 400;\"> Ask participants to rate neck\/back pain and energy before and after a 4-week program. Data helps sell repeat bookings.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Business basics:<\/b><span style=\"font-weight: 400;\"> Package sessions for HR teams, parent groups, or teachers\u2019 associations ,\u00a0 highlight improved productivity and reduced sick days as benefits.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">A professional teaching pathway,\u00a0 like Entri\u2019s Yoga TTC Course ,\u00a0 helps you build safe sequences, understand anatomy, and learn class management and client acquisition. The TTC gives depth (alignment, anatomy, practicum) so your desk yoga offering is credible and sustainable.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"How_Entris_Yoga_TTC_helps_you_teach_desk-friendly_yoga_confidently\"><\/span><b>How Entri\u2019s Yoga TTC helps you teach desk-friendly yoga confidently<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/entri.app\/course\/yoga-teachers-training-course\/\" target=\"_blank\" rel=\"noopener\">Entri\u2019s Yoga Teacher Training Course<\/a> is built for modern teachers. If your goal is to lead workplace wellness or community classes, the TTC supports you in these areas:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Anatomy &amp; biomechanics:<\/b><span style=\"font-weight: 400;\"> Learn why the hips tighten and which cues safely restore range.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sequencing for special populations:<\/b><span style=\"font-weight: 400;\"> Design classes for office workers, older adults and people with limited mobility.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Teaching methodology:<\/b><span style=\"font-weight: 400;\"> Learn how to give clear, inclusive instructions and progressive variations.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Practicum &amp; feedback:<\/b><span style=\"font-weight: 400;\"> Real teaching hours and mentor feedback sharpen your delivery.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Career guidance:<\/b><span style=\"font-weight: 400;\"> How to price sessions, approach corporate clients and create wellness packages.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you love the desk practices in this article and want to make a living teaching them, a structured TTC will give you the tools and confidence to do it well.<\/span><\/p>\n<div class=\"lead-gen-block\"><a href=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2023\/10\/Yoga-TTC.pdf\" data-url=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2023\/10\/Yoga-TTC.pdf\" class=\"lead-pdf-download\" data-id=\"25579269\">\n<p style=\"text-align: center;\"><button class=\"btn btn-default\">free DOWNLOAD yoga ttc syllabus<\/button><\/p>\n<\/a><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Realistic_expectations_and_progress_tracking\"><\/span><b>Realistic expectations and progress tracking<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Change is gradual, not instant. Noticeable improvements often show up in 2\u20136 weeks if you do micro-breaks 2\u20133 times a day.<\/p>\n<p>Track progress with simple measures:<\/p>\n<ul>\n<li>Pain scale (0\u201310) for neck, shoulder and lower back weekly.<\/li>\n<li>Minutes of uninterrupted focus or reduction in afternoon slump.<\/li>\n<li>Increased range of motion (e.g., deeper forward fold, easier hip cross).<\/li>\n<\/ul>\n<p>Celebrate small wins: fewer headaches, calmer mood or easier stair climbing.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Key_takeaways\"><\/span><strong>Key takeaways:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li>Prolonged sitting creates predictable patterns of stiffness and poor posture.<\/li>\n<li>Short, frequent sitting asanas (5\u201315 minutes) are super effective for office workers.<\/li>\n<li>Focus on spinal mobility, hip opening, shoulder release, wrist care and breath.<\/li>\n<li>Combine desk yoga with ergonomic practices and short walking breaks for best results.<\/li>\n<li>Aspiring teachers can package desk yoga as workshops and corporate wellness offerings.<\/li>\n<li>Training like Entri\u2019s Yoga TTC gives you the anatomy, sequencing and teaching skills to lead safe, professional sessions.<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The most powerful yoga is the simple, steady practice that fits your life. Desk yoga is not a gimmick; it\u2019s practical self-care for our times. If you can commit to small movement breaks every day, you\u2019ll not only feel better physically but also gain the calm and focus to make your work flow more easily.<\/p>\n<p>If you\u2019d like help putting together a 4-week plan, a short workshop script for your office or mentoring as you move from practice to teaching, I\u2019d recommend checking out Entri\u2019s Yoga TTC for structured learning and career support. Teach what you learn and keep your practice personal. Start tomorrow: when you feel your shoulders creep up, take two minutes to breathe, twist and release. Your body will thank you.<\/p>\n<table class=\"table\" dir=\"ltr\" border=\"1\" cellspacing=\"0\" cellpadding=\"0\">\n<tbody>\n<tr>\n<td style=\"text-align: center;\" colspan=\"2\" rowspan=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Related Links &quot;}\"><strong>Related Links<\/strong><\/td>\n<\/tr>\n<tr>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;All About IELTS Exam&quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/all-about-ielts-exam\/\"><strong><a class=\"in-cell-link\" href=\"https:\/\/entri.app\/blog\/the-truth-about-ashtanga-yoga\/\" target=\"_blank\" rel=\"noopener\">The Truth About Ashtanga Yoga<\/a><\/strong><\/td>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;IELTS Reading Practice Test&quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/ielts-reading-practice-test\/\"><strong><a href=\"https:\/\/entri.app\/blog\/bhujangasana-cobra-pose-steps-benefits-precautions\/\" target=\"_blank\" rel=\"noopener\">Mastering the Cobra Pose (Bhujangasana): Steps, Benefits &amp; Smart Precautions<\/a><\/strong><\/td>\n<\/tr>\n<tr>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;IELTS Listening Practice Test&quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/ielts-listening-practice-test\/\"><strong><a href=\"https:\/\/entri.app\/blog\/triangle-pose-trikonasana-exploring-its-benefits\/\" target=\"_blank\" rel=\"noopener\">Triangle Pose (Trikonasana): Exploring Its Benefits for Body, Mind, and Balance<\/a><\/strong><\/td>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;IELTS Writing Practice Test&quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/ielts-writing-practice-test\/\"><strong><a href=\"https:\/\/entri.app\/blog\/salabhasana-locust-pose-steps-benefits-precautions\/\" target=\"_blank\" rel=\"noopener\">How to Do Salabhasana (Locust Pose): Steps, Benefits &amp; Precautions<\/a><\/strong><\/td>\n<\/tr>\n<tr>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;IELTS Speaking Practice Test&quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/ielts-speaking-practice-test\/\"><strong><a class=\"in-cell-link\" href=\"https:\/\/entri.app\/blog\/eight-limbs-of-yoga\/\" target=\"_blank\" rel=\"noopener\">The Eight Limbs of Yoga: A Guide for TTC Students<\/a><\/strong><\/td>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Vocabulary in IELTS &quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/importance-of-vocabulary-in-ielts\/\"><strong><a class=\"in-cell-link\" href=\"https:\/\/entri.app\/blog\/how-to-find-your-teaching-style-as-new-yoga-instructor\/\" target=\"_blank\" rel=\"noopener\">How to Find Your Teaching Style as a New Yoga Instructor<\/a><\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<div class=\"modal\" id=\"modal25579269\"><div class=\"modal-content\"><span class=\"close-button\">&times;<\/span>\n\n<div class=\"wpcf7 no-js\" id=\"wpcf7-f25579269-o1\" lang=\"en-US\" dir=\"ltr\" data-wpcf7-id=\"25579269\">\n<div class=\"screen-reader-response\"><p role=\"status\" aria-live=\"polite\" aria-atomic=\"true\"><\/p> <ul><\/ul><\/div>\n<form action=\"\/blog\/wp-json\/wp\/v2\/posts\/25629943#wpcf7-f25579269-o1\" method=\"post\" class=\"wpcf7-form init\" aria-label=\"Contact form\" novalidate=\"novalidate\" data-status=\"init\">\n<fieldset class=\"hidden-fields-container\"><input type=\"hidden\" name=\"_wpcf7\" value=\"25579269\" \/><input type=\"hidden\" name=\"_wpcf7_version\" value=\"6.1.4\" \/><input type=\"hidden\" name=\"_wpcf7_locale\" value=\"en_US\" \/><input type=\"hidden\" name=\"_wpcf7_unit_tag\" value=\"wpcf7-f25579269-o1\" \/><input type=\"hidden\" name=\"_wpcf7_container_post\" value=\"0\" \/><input type=\"hidden\" name=\"_wpcf7_posted_data_hash\" value=\"\" \/><input type=\"hidden\" name=\"_wpcf7cf_hidden_group_fields\" value=\"[]\" \/><input type=\"hidden\" name=\"_wpcf7cf_hidden_groups\" value=\"[]\" \/><input type=\"hidden\" name=\"_wpcf7cf_visible_groups\" value=\"[]\" \/><input type=\"hidden\" name=\"_wpcf7cf_repeaters\" value=\"[]\" \/><input type=\"hidden\" name=\"_wpcf7cf_steps\" value=\"{}\" \/><input type=\"hidden\" name=\"_wpcf7cf_options\" value=\"{&quot;form_id&quot;:25579269,&quot;conditions&quot;:[],&quot;settings&quot;:{&quot;animation&quot;:&quot;yes&quot;,&quot;animation_intime&quot;:200,&quot;animation_outtime&quot;:200,&quot;conditions_ui&quot;:&quot;normal&quot;,&quot;notice_dismissed&quot;:false,&quot;notice_dismissed_update-cf7-5.9.8&quot;:true,&quot;notice_dismissed_update-cf7-6.1.1&quot;:true}}\" \/>\n<\/fieldset>\n<p><span class=\"wpcf7-form-control-wrap\" data-name=\"full_name\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-text wpcf7-validates-as-required\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Name\" value=\"\" type=\"text\" name=\"full_name\" \/><\/span><br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"phone\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-tel wpcf7-validates-as-required wpcf7-text wpcf7-validates-as-tel\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Phone\" value=\"\" type=\"tel\" name=\"phone\" \/><\/span><br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"email_id\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-email wpcf7-text wpcf7-validates-as-email\" aria-invalid=\"false\" placeholder=\"Email\" value=\"\" type=\"email\" name=\"email_id\" \/><\/span><br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"language\"><select class=\"wpcf7-form-control wpcf7-select wpcf7-validates-as-required\" aria-required=\"true\" aria-invalid=\"false\" name=\"language\"><option value=\"\">Language<\/option><option value=\"Malayalam\">Malayalam<\/option><option value=\"Tamil\">Tamil<\/option><option value=\"Telugu\">Telugu<\/option><option value=\"Kannada\">Kannada<\/option><option value=\"Hindi\">Hindi<\/option><\/select><\/span><br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"course\"><select class=\"wpcf7-form-control wpcf7-select wpcf7-validates-as-required course-field-select\" aria-required=\"true\" aria-invalid=\"false\" name=\"course\"><option value=\"\">Upskill in<\/option><option value=\"Yoga TTC\">Yoga TTC<\/option><option value=\"Fashion Designing\">Fashion Designing<\/option><option value=\"Coding\">Coding<\/option><option value=\"Commerce\">Commerce<\/option><option value=\"Stock Market Course\">Stock Market Course<\/option><option value=\"Spoken English\">Spoken English<\/option><option value=\"German Language\">German Language<\/option><option value=\"Montessori Teacher Training\">Montessori Teacher Training<\/option><option value=\"IELTS\">IELTS<\/option><option value=\"OET\">OET<\/option><option value=\"MEP\">MEP<\/option><option value=\"Quantity Surveying\">Quantity Surveying<\/option><option value=\"Structural Design\">Structural Design<\/option><option value=\"Robotics &amp; AI Course\">Robotics &amp; AI Course<\/option><option value=\"Hospital and Healthcare Administration\">Hospital and Healthcare Administration<\/option><option value=\"Digital Marketing\">Digital Marketing<\/option><option value=\"AI Courses\">AI Courses<\/option><option value=\"Arabic\">Arabic<\/option><\/select><\/span>\n<\/p>\n<div data-id=\"group-coding\" data-orig_data_id=\"group-coding\" data-clear_on_hide class=\"\" data-class=\"wpcf7cf_group\">\n\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"course_name\"><select class=\"wpcf7-form-control wpcf7-select wpcf7-validates-as-required course-name-select\" aria-required=\"true\" aria-invalid=\"false\" name=\"course_name\"><option value=\"\">Select Course<\/option><option value=\"Full Stack Development\">Full Stack Development<\/option><option value=\"Data Science and ML\">Data Science and ML<\/option><option value=\"Software Testing\">Software Testing<\/option><option value=\"Python Programming\">Python Programming<\/option><option value=\"AWS Training\">AWS Training<\/option><\/select><\/span>\n\t<\/p>\n<\/div>\n<div data-id=\"group-accounting\" data-orig_data_id=\"group-accounting\" data-clear_on_hide class=\"\" data-class=\"wpcf7cf_group\">\n\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"course_name\"><select class=\"wpcf7-form-control wpcf7-select wpcf7-validates-as-required course-name-select\" aria-required=\"true\" aria-invalid=\"false\" name=\"course_name\"><option value=\"\">Select Course<\/option><option value=\"Business Accounting\">Business Accounting<\/option><option value=\"SAP FICO\">SAP FICO<\/option><option value=\"SAP MM\">SAP MM<\/option><option value=\"SAP SD\">SAP SD<\/option><option value=\"ACCA\">ACCA<\/option><option value=\"Tally\">Tally<\/option><option value=\"UAE Accounting\">UAE Accounting<\/option><option value=\"GST\">GST<\/option><\/select><\/span>\n\t<\/p>\n<\/div>\n<p><span class=\"wpcf7-form-control-wrap\" data-name=\"education\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-text wpcf7-validates-as-required\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Educational qualification\" value=\"\" type=\"text\" name=\"education\" \/><\/span>\n<\/p>\n<div style=\"display:none\">\n<input class=\"wpcf7-form-control wpcf7-hidden course-name-input\" value=\"\" type=\"hidden\" name=\"course_name\" \/>\n<input class=\"wpcf7-form-control wpcf7-hidden utm-source\" value=\"\" type=\"hidden\" name=\"utm_source\" \/>\n<input class=\"wpcf7-form-control wpcf7-hidden utm-medium\" value=\"\" type=\"hidden\" name=\"utm_medium\" \/>\n<input class=\"wpcf7-form-control wpcf7-hidden utm-campaign\" value=\"\" type=\"hidden\" name=\"utm_campaign\" \/>\n<input class=\"wpcf7-form-control wpcf7-hidden utm-content\" value=\"\" type=\"hidden\" name=\"utm_content\" \/>\n<input class=\"wpcf7-form-control wpcf7-hidden utm-term\" value=\"\" type=\"hidden\" name=\"utm_term\" \/>\n<input class=\"wpcf7-form-control wpcf7-hidden blog-url\" value=\"\" type=\"hidden\" name=\"blog_url\" \/>\n<input class=\"wpcf7-form-control wpcf7-hidden post-category-name\" value=\"\" type=\"hidden\" name=\"post_category_name\" \/>\n<input class=\"wpcf7-form-control wpcf7-hidden post-author-name\" value=\"\" type=\"hidden\" name=\"post_author_name\" \/>\n<input class=\"wpcf7-form-control wpcf7-hidden file-url\" value=\"\" type=\"hidden\" name=\"file_url\" \/>\n<input class=\"wpcf7-form-control wpcf7-hidden video-url\" value=\"\" type=\"hidden\" name=\"video_url\" \/>\n<input class=\"wpcf7-form-control wpcf7-hidden courseid\" value=\"\" type=\"hidden\" name=\"course_id\" \/>\n<\/div>\n<div class=\"cf7-cf-turnstile\" style=\"margin-top: 0px; margin-bottom: -15px;\"> <div id=\"cf-turnstile-cf7-1409445398\" class=\"cf-turnstile\" data-sitekey=\"0x4AAAAAABVigxtkiZeGTu5L\" data-theme=\"light\" data-language=\"auto\" data-size=\"normal\" data-retry=\"auto\" data-retry-interval=\"1000\" data-action=\"contact-form-7\" data-appearance=\"always\"><\/div> <script>document.addEventListener(\"DOMContentLoaded\", function() { setTimeout(function(){ var e=document.getElementById(\"cf-turnstile-cf7-1409445398\"); e&&!e.innerHTML.trim()&&(turnstile.remove(\"#cf-turnstile-cf7-1409445398\"), turnstile.render(\"#cf-turnstile-cf7-1409445398\", {sitekey:\"0x4AAAAAABVigxtkiZeGTu5L\"})); }, 0); });<\/script> <br class=\"cf-turnstile-br cf-turnstile-br-cf7-1409445398\"> <style>#cf-turnstile-cf7-1409445398 { margin-left: -15px; }<\/style> <script>document.addEventListener(\"DOMContentLoaded\",function(){document.querySelectorAll('.wpcf7-form').forEach(function(e){e.addEventListener('submit',function(){if(document.getElementById('cf-turnstile-cf7-1409445398')){setTimeout(function(){turnstile.reset('#cf-turnstile-cf7-1409445398');},1000)}})})});<\/script> <\/div><br\/><input class=\"wpcf7-form-control wpcf7-submit has-spinner\" type=\"submit\" value=\"Submit\" \/>\n<\/p><div class=\"wpcf7-response-output\" aria-hidden=\"true\"><\/div>\n<\/form>\n<\/div>\n\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>If you spend most of your day seated,\u00a0 at a desk, in meetings, or driving between appointments,\u00a0 your body is telling a story. Stiff hips, a tight lower back, sore shoulders and foggy thinking are all common chapters. The good news: you don\u2019t need a long yoga class or a special mat to change the [&hellip;]<\/p>\n","protected":false},"author":69,"featured_media":25629978,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[802,1948],"tags":[],"class_list":["post-25629943","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles","category-yoga-teacher-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sitting Asanas for Office Workers and Long Sitting Hours - Entri Blog<\/title>\n<meta name=\"description\" content=\"Discover the best sitting asanas for office workers and people with long sitting hours. Learn how yoga can relieve back pain, improve posture\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sitting Asanas for Office Workers and Long Sitting Hours - Entri Blog\" \/>\n<meta property=\"og:description\" content=\"Discover the best sitting asanas for office workers and people with long sitting hours. Learn how yoga can relieve back pain, improve posture\" \/>\n<meta property=\"og:url\" content=\"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/\" \/>\n<meta property=\"og:site_name\" content=\"Entri Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/entri.me\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-11-13T11:47:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/Sitting-Asanas-for-Office-Workers-and-Long-Sitting-Hours.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"820\" \/>\n\t<meta property=\"og:image:height\" content=\"615\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"Akhil Mohan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@entri_app\" \/>\n<meta name=\"twitter:site\" content=\"@entri_app\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Akhil Mohan\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/\"},\"author\":{\"name\":\"Akhil Mohan\",\"@id\":\"https:\/\/entri.app\/blog\/#\/schema\/person\/a4ba213e8b4cbf0ae0f3f5dbaf1ca349\"},\"headline\":\"Sitting Asanas for Office Workers and Long Sitting Hours\",\"datePublished\":\"2025-11-13T11:47:35+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/\"},\"wordCount\":2322,\"publisher\":{\"@id\":\"https:\/\/entri.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/Sitting-Asanas-for-Office-Workers-and-Long-Sitting-Hours.webp\",\"articleSection\":[\"Articles\",\"yoga teacher training\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/\",\"url\":\"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/\",\"name\":\"Sitting Asanas for Office Workers and Long Sitting Hours - Entri Blog\",\"isPartOf\":{\"@id\":\"https:\/\/entri.app\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/Sitting-Asanas-for-Office-Workers-and-Long-Sitting-Hours.webp\",\"datePublished\":\"2025-11-13T11:47:35+00:00\",\"description\":\"Discover the best sitting asanas for office workers and people with long sitting hours. Learn how yoga can relieve back pain, improve posture\",\"breadcrumb\":{\"@id\":\"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/#primaryimage\",\"url\":\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/Sitting-Asanas-for-Office-Workers-and-Long-Sitting-Hours.webp\",\"contentUrl\":\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/Sitting-Asanas-for-Office-Workers-and-Long-Sitting-Hours.webp\",\"width\":820,\"height\":615,\"caption\":\"Sitting Asanas for Office Workers and Long Sitting Hours\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/entri.app\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Entri Skilling\",\"item\":\"https:\/\/entri.app\/blog\/category\/entri-skilling\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"yoga teacher training\",\"item\":\"https:\/\/entri.app\/blog\/category\/entri-skilling\/yoga-teacher-training\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Sitting Asanas for Office Workers and Long Sitting Hours\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/entri.app\/blog\/#website\",\"url\":\"https:\/\/entri.app\/blog\/\",\"name\":\"Entri Blog\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/entri.app\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/entri.app\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/entri.app\/blog\/#organization\",\"name\":\"Entri App\",\"url\":\"https:\/\/entri.app\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/entri.app\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2019\/10\/Entri-Logo-1.png\",\"contentUrl\":\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2019\/10\/Entri-Logo-1.png\",\"width\":989,\"height\":446,\"caption\":\"Entri App\"},\"image\":{\"@id\":\"https:\/\/entri.app\/blog\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/entri.me\/\",\"https:\/\/x.com\/entri_app\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/entri.app\/blog\/#\/schema\/person\/a4ba213e8b4cbf0ae0f3f5dbaf1ca349\",\"name\":\"Akhil Mohan\",\"description\":\"Akhil is a seasoned software engineer and content writer with a deep passion for technology and innovation. Holding an B.Tech in Electrical and Electronics Engineering. Akhil combines his technical expertise with a knack for clear and engaging communication. His unique blend of skills allows him to bridge the gap between complex technical concepts and accessible, reader-friendly content.\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/akhil-mohan-k\/\"],\"url\":\"https:\/\/entri.app\/blog\/author\/akhil-mohan\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Sitting Asanas for Office Workers and Long Sitting Hours - Entri Blog","description":"Discover the best sitting asanas for office workers and people with long sitting hours. Learn how yoga can relieve back pain, improve posture","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/","og_locale":"en_US","og_type":"article","og_title":"Sitting Asanas for Office Workers and Long Sitting Hours - Entri Blog","og_description":"Discover the best sitting asanas for office workers and people with long sitting hours. Learn how yoga can relieve back pain, improve posture","og_url":"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/","og_site_name":"Entri Blog","article_publisher":"https:\/\/www.facebook.com\/entri.me\/","article_published_time":"2025-11-13T11:47:35+00:00","og_image":[{"width":820,"height":615,"url":"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/Sitting-Asanas-for-Office-Workers-and-Long-Sitting-Hours.webp","type":"image\/webp"}],"author":"Akhil Mohan","twitter_card":"summary_large_image","twitter_creator":"@entri_app","twitter_site":"@entri_app","twitter_misc":{"Written by":"Akhil Mohan","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/#article","isPartOf":{"@id":"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/"},"author":{"name":"Akhil Mohan","@id":"https:\/\/entri.app\/blog\/#\/schema\/person\/a4ba213e8b4cbf0ae0f3f5dbaf1ca349"},"headline":"Sitting Asanas for Office Workers and Long Sitting Hours","datePublished":"2025-11-13T11:47:35+00:00","mainEntityOfPage":{"@id":"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/"},"wordCount":2322,"publisher":{"@id":"https:\/\/entri.app\/blog\/#organization"},"image":{"@id":"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/#primaryimage"},"thumbnailUrl":"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/Sitting-Asanas-for-Office-Workers-and-Long-Sitting-Hours.webp","articleSection":["Articles","yoga teacher training"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/","url":"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/","name":"Sitting Asanas for Office Workers and Long Sitting Hours - Entri Blog","isPartOf":{"@id":"https:\/\/entri.app\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/#primaryimage"},"image":{"@id":"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/#primaryimage"},"thumbnailUrl":"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/Sitting-Asanas-for-Office-Workers-and-Long-Sitting-Hours.webp","datePublished":"2025-11-13T11:47:35+00:00","description":"Discover the best sitting asanas for office workers and people with long sitting hours. Learn how yoga can relieve back pain, improve posture","breadcrumb":{"@id":"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/#primaryimage","url":"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/Sitting-Asanas-for-Office-Workers-and-Long-Sitting-Hours.webp","contentUrl":"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/Sitting-Asanas-for-Office-Workers-and-Long-Sitting-Hours.webp","width":820,"height":615,"caption":"Sitting Asanas for Office Workers and Long Sitting Hours"},{"@type":"BreadcrumbList","@id":"https:\/\/entri.app\/blog\/sitting-asanas-for-office-workers-and-long-sitting-hours\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/entri.app\/blog\/"},{"@type":"ListItem","position":2,"name":"Entri Skilling","item":"https:\/\/entri.app\/blog\/category\/entri-skilling\/"},{"@type":"ListItem","position":3,"name":"yoga teacher training","item":"https:\/\/entri.app\/blog\/category\/entri-skilling\/yoga-teacher-training\/"},{"@type":"ListItem","position":4,"name":"Sitting Asanas for Office Workers and Long Sitting Hours"}]},{"@type":"WebSite","@id":"https:\/\/entri.app\/blog\/#website","url":"https:\/\/entri.app\/blog\/","name":"Entri Blog","description":"","publisher":{"@id":"https:\/\/entri.app\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/entri.app\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/entri.app\/blog\/#organization","name":"Entri App","url":"https:\/\/entri.app\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/entri.app\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/entri.app\/blog\/wp-content\/uploads\/2019\/10\/Entri-Logo-1.png","contentUrl":"https:\/\/entri.app\/blog\/wp-content\/uploads\/2019\/10\/Entri-Logo-1.png","width":989,"height":446,"caption":"Entri App"},"image":{"@id":"https:\/\/entri.app\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/entri.me\/","https:\/\/x.com\/entri_app"]},{"@type":"Person","@id":"https:\/\/entri.app\/blog\/#\/schema\/person\/a4ba213e8b4cbf0ae0f3f5dbaf1ca349","name":"Akhil Mohan","description":"Akhil is a seasoned software engineer and content writer with a deep passion for technology and innovation. Holding an B.Tech in Electrical and Electronics Engineering. Akhil combines his technical expertise with a knack for clear and engaging communication. His unique blend of skills allows him to bridge the gap between complex technical concepts and accessible, reader-friendly content.","sameAs":["https:\/\/www.linkedin.com\/in\/akhil-mohan-k\/"],"url":"https:\/\/entri.app\/blog\/author\/akhil-mohan\/"}]}},"_links":{"self":[{"href":"https:\/\/entri.app\/blog\/wp-json\/wp\/v2\/posts\/25629943","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/entri.app\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/entri.app\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/entri.app\/blog\/wp-json\/wp\/v2\/users\/69"}],"replies":[{"embeddable":true,"href":"https:\/\/entri.app\/blog\/wp-json\/wp\/v2\/comments?post=25629943"}],"version-history":[{"count":2,"href":"https:\/\/entri.app\/blog\/wp-json\/wp\/v2\/posts\/25629943\/revisions"}],"predecessor-version":[{"id":25629982,"href":"https:\/\/entri.app\/blog\/wp-json\/wp\/v2\/posts\/25629943\/revisions\/25629982"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/entri.app\/blog\/wp-json\/wp\/v2\/media\/25629978"}],"wp:attachment":[{"href":"https:\/\/entri.app\/blog\/wp-json\/wp\/v2\/media?parent=25629943"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/entri.app\/blog\/wp-json\/wp\/v2\/categories?post=25629943"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/entri.app\/blog\/wp-json\/wp\/v2\/tags?post=25629943"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}