Equipment: A sturdy chair

Prolonged sitting and especially slouching can wreak havoc on your back and neck. This can lead to upper back pain, neck pain, and long-term spinal structural dysfunction.

Lower back issues can also be caused by weak and tight hips and hamstring muscles due to sitting. When the hips and hamstrings are weak and tight, they tend to pull on the lower back muscles, causing lower back pain. The more we strengthen and stretch our hips and hamstrings, the more likely we’ll create space and alleviate tension in the lower back.

These simple yoga moves help undo the damage that prolonged sitting and slouching inflicts on our spine, neck, and shoulders. They can counterbalance these negative effects leaving your spine in better alignment, your mood brighter and less tension in your upper and lower body.

You Should Do This Class If:

Some Precautions:

How To Approach This Class:

You can do these simple postures anywhere, anytime — be it sitting on your couch, in a kitchen chair, at your desk, on a bus or park bench, etc. It is amazing how a little yoga can go a long way.


Laura Burkhart is a 500 E-RYT San Francisco based International teacher.  She is a two-time cover model for Yoga Journal Italy and Singapore, and regular contributor for Yoga Journal US, and May 2019 cover model for Om Yoga & Lifestyle Magazine. Laura co-leads 200-hour teacher trainings with Jason Crandell, and mentors teachers in creating successful public and online teaching careers.

As a recovering workaholic and previous dancer, Laura sought out yoga to help combat the serious health problems her body was experiencing as a result of a decade of major stress and insomnia. She gravitated toward yoga because it reminded her of the similar meditative movement she found when she used to dance. The main difference she discovered between yoga and dance was that yoga encouraged her to respect her body rather than push her body beyond its limits. The healing, grounding benefits she received from yoga was so profound that she decided to change the course of her work life to help others find the same relief and peace she had found through a fluid, meditative vinyasa practice.

Laura's creatively sequenced classes are challenging, with a smooth and rhythmic flow. She is conscientious about catering to different levels and ability, ensuring that all her students feel welcome and comfortable. She is known for her warmth, fluidity, precision and smart sequencing and is attentive to the needs of her students. Laura’s extensive studies under primary mentor of twelve years, Jason Crandell, from whom she has learned the art of smart sequencing and attention to detail, and Shiva Rea, where she honed her fluid style, have forged an intuitive, spontaneous and eclectic instruction style.

In addition to working with Yoga Journal, Laura has been featured in Mantra Magazine, Origin Magazine, and has written for online publications such as Greatist, Refinery 29 and SELF Magazine.  She has taught at The Yoga Journal Conference, The Bali Spirit Festival, Yoga Festival Italy, Wanderlust 108, Stockholm Yoga and Dance Festival, Yoga For Hope and Yoga Rocks the Park.

Laura Burkhart


Laura Burkhart Start Practicing