7 Yoga Poses For Your Butt When It's Sore AF After Sitting Down All Day

There's nothing worse than when you're sitting all day long at work, and it suddenly feels like the entire lower half of your body is being stabbed with tiny pins and needles. Then, when you finally stand up, it's like a permanent, painful cramp has taken residence in your glutes, and it's pretty much impossible to shake it off. Butt pain from sitting is so real fam, and it's a huge pain in the ass, and legs, and back, and hips (OK, I'm done).

For real though, why the hell does your butt hurt so much from just sitting? It's not like you're doing anything to provoke the pain, so what gives?

As it turns out, a challenging leg workout isn't the only thing that can bring on some intense, posterior soreness. When you sit for prolonged periods of time, your glute muscles decide to stop firing and basically just stop doing any work at all. This inactivity of the booty muscles can lead to tight hip flexors, back pain, and even a nagging sensation called dead butt syndrome.

Don't freak out just yet, though; your booty isn't doomed forever. These simple, soothing, and stretchy yoga poses will get your circulation going and bring a little life back into your dead butt. Give them a try after a long, long day of sitting.

Standing Forward Bend (Uttanasana)
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A relaxing forward bend may seem pretty simple, but this bad boy does so much for you, from relaxing your mind, to strengthening your knees and thighs, to giving your hammies a rejuvenating, much-needed stretch. Uttanasana is sure to feel heavenly after a long day at the office or lecture hall.

If your legs are especially tight and sore, try keeping a bit of a bend in your knees so that you won't go too far into the stretch too fast.

Reclining Bound Angle Pose (Supta Baddha Konasana)
Yoga by Candace on YouTube

This movement works to stretch out your inner thighs and groin, which often take a major toll when your booty has been parked in a chair all day.

Breathe deeply and evenly as you recline into this posture. If it feels like there's too much pressure on your hips, consider placing props or blocks underneath your knees for blissful support.

Crescent Lunge (Anjaneyasana)
RosalieYoga on YouTube

Flowing through some low lunges will vastly improve the range of motion in your lower body and help reverse any stagnation that sitting brings upon your glutes.

Anjaneyasana stretches and brings relief to your quads, hamstrings, groin, and hips. You can even add a little backbend for some heart-opening goodness, if you're into it.

Eye-Of-The-Needle Pose (Sucirandhrasana)
expertvillage on YouTube

When your glutes and hip muscles are being a literal pain in your butt after sitting all day, whip out this eye-of-the-needle pose — which is also known as the figure-four stretch — for some well-deserved relief.

Holding this pose for a couple of minutes on each side will improve circulation throughout your entire lower body and it'll really help to begin open up the outer part of your hips.

Half Pigeon Pose (Eka Pada Rajakapotasana)
Howcast on YouTube

If you want to take eye-of-the-needle pose even deeper, half pigeon pose is where it's at.

This movement is a deep hip-opener that might feel super intense at first, but will melt away the tension taking residence in your aching glute muscles.

Breathe deeply through any uncomfortable sensations, and be sure to listen to your body as you surrender into the pose. You'll know if you can work through the unfamiliar feelings, or if you should back off a bit.

Lizard Pose (Utthan Pristhasana)
Gaia on YouTube

Lizard pose is a great hip flexor and hamstring stretch to try when your lower body needs some major TLC.

Don't worry if your forearms don't reach the ground in this asana. Stop wherever feels best for your body, and simply tune into your inhales and exhales as you soften your hip muscles.

Happy Baby Pose (Ananda Balasana)
Learn How Today on YouTube

Happy baby is a playful pose that will bring your attention and awareness to your hip flexors, while stretching your groin muscles, too.

Don't be afraid of experimenting in this pose by rocking back and forth or side to side on your sacrum, or even playing with extending each of your legs for a subtle hamstring stretch.