Are you busy at work? Can’t keep up with your gym class? If the answer is yes, then you are in big trouble.
Prolonged sitting has been shown to be detrimental to mental and physical health. Sitting for long periods of time can strain your muscles and lead to back pain, obesity, carpal tunnel and more.
What is the solution?
Adding yoga to your routine can change your posture and help combat the effects of excessive sitting. In this article, we look at some simple yoga poses that you can practice even while sitting in your office chair.
So, without further ado, let’s begin!
1- Draw hands and arms.
This is one of the easiest yoga poses you can do without moving your body in an office chair. This yoga exercise helps reduce the stress on your feet and hands from all the office work. It also helps prevent carpal tunnel syndrome.
Finger and toe extension steps
- Extend your arms to your sides or over your head and make circular movements with your hands.
- Do this 5 to 10 times and release the tension in your arms.
- Now place your hands on the table, palms facing up and fingers facing forward.
- Extend each hand forward and apply light pressure.
- Slowly swing your arm in and out.
- Hold this position for 30 to 60 seconds on each side.
Try this yoga workout after working at your desk for 2 hours.
2- Keep it in moon position
This is another simple yoga exercise that you can easily do in your office chair. In the sitting position, Surya Mudra helps reduce stress on the body and stretch the shoulder and neck muscles.
Phases of Moon Formation
- Sit straight on a chair without bending over and raise your hands above your head.
- Turn your thumb to the right. Stay in this position for 30 to 40 seconds.
- Then repeat the same process on the left side of the body.
- It will bring you back to normal.
3- Sitting toilet
This yoga is good for people who sit in one place for a long time. It stretches the abdomen and also corrects imbalances in the lower spine.
Steps to make a toilet seat
- Sit on a chair with both feet on the floor.
- Bring the right foot closer to the left knee.
- Keep your legs straight so your knees don’t bend.
- Hold this position for 5 to 10 breaths.
- Do the same with the other leg.
4- Set the field position.
This yoga pose is used to relax the spine and back. Feeling the stretch and tension can help relieve shoulder pain.
Steps to Create a Sitting Posture
- Sit in a chair with your back straight and your feet together.
- Roll your lower spine to one side. Extend your hand to the other side and increase the pressure.
- Take a deep breath in and out and stay in this position for 10 to 15 breaths.
- Go back to normal and relax
- Do the same with the rest of your body.
5- Sit and stand up
This chair yoga pose is one of the most powerful yoga poses you can do while sitting on a chair. This exercise helps the legs and abdominal and back muscles. It is useful for the strength and durability of the house.
Steps from sitting to standing
- Sit up straight in a chair, bend your knees at 90 degrees and place your feet on the floor.
- Exhale and stand without supporting your arms.
- Now take some deep breaths.
- Next, lower the seat so that your back is not resting on the seat.
- Repeat this step 5 to 10 times.
6- Front side
This is the easiest yoga pose to do while sitting on an office chair. It helps reduce pain and discomfort in the pelvic region and reduces stress on the back, neck and shoulders.
He went ahead and sat on the steps.
- Sit up straight in your chair and take a deep breath.
- Eat and breathe slowly.
- Keep your head and neck on your knees.
- Hold this position for 2 to 3 seconds
- Repeat the entire cycle 8 to 10 times.
7- Pulling from hand to hand
This simple yoga pose is great for improving flexibility and reducing leg muscle tension.
Ways to stretch the hamstrings
- You need two chairs to do this exercise.
- Take two chairs and place them in front of you.
- Sit on a chair with one foot on top of the other.
- Take a deep breath and try to go as far as you can.
- Stay in this position for 5 to 10 breaths
- Return to the starting position and repeat the same steps with the other leg.
8- Singer’s mouth hand
This chair yoga pose is useful for improving posture. It builds core strength and stretches the muscles of the arms, chest, hips and upper back.
Steps to make a cow hand face
- Sit up straight without leaning back in the chair.
- Raise one arm up and bring it behind you.
- Now place your other hand behind you and interlace your fingers.
- Hold this position for 5 to 10 breaths.
- Change the position of the hands and repeat the above steps.
Passed
Yoga may seem like stretching and bending, but the benefits of yoga will surprise you. All the above yoga poses are easy to do and will help you improve your routine by giving you energy. Repeat 2 to 3 times a day for best results.