UA too sedentary lifestyle is harmful to the body but practicing desk yoga can help you stay active
Spend more than 8 hours a day sitting at a desk can be harmful for health. There posture which is usually held, in fact, can lead to pain in the neck, shoulders and lower back due to pressure on the lumbar spine, excessive stretching of the middle and upper back, and shortening of the chest and hips. If you are one of those who carry out a sedentary job and almost never manage to carve out time to devote to physical activities and aimed at general well-being, a good idea to keep the body moving could be to experience desk yoga or yoga desk.
These the 10 positions yoga more useful for improving well-being in the office.
Pose of the crescent moon
- Raise your arms above your head, join your palms together and spread your fingers.
- Gently lean on one side for 2-3 deep breaths and repeat on the other.
This yoga exercise deeply stretches the hips and spineallowing you to resume work with better concentration.
- While sitting, keep your back straight and place one leg on top of the other at a 90-degree angle and flexing your foot so as not to put pressure on the knee.
- When you feel a mild to moderate stretch in the upper thigh, hold on for another 5-10 breaths, then repeat on the other side.
This exercise helps to regain balance which is sometimes lost when sitting for a long time.
Seated pose – standing
- Sit with your feet flat on the floor and your knees at a 90 degree angle.
- Stand up by pressing with your heels and using only your legs and buttocks.
- Sit down slowly, using only your leg muscles without moving your hips from side to side.
This exercise can help awaken the hamstrings and buttocks that weaken over time by always sitting.
Standing seal pose
- While standing, move your legs about 10-15 centimeters apart.
- Inhale and bring your arms behind you, interlacing your fingers.
- Squeeze your shoulder blades and look up before bending your hips forward, bringing your arms forward.
- Keep your legs and arms straight, holding the position for 4-8 breaths.
- Then squeeze your shoulder blades as you inhale to return to standing and exhale to release your arms.
This yoga exercise stretch both the spine and the legs, opening the shoulders. In addition, it harmonizes the connection between heart and mind, increasing mental well-being.
Wrist and finger stretch pose
- Stretch your arms above your head, drawing 5-10 circles in and out with your wrists. At the same time quickly spread your fingers and close your fists, releasing excess tension.
- Bring your arms forward with your palms facing up and gently apply downward pressure on each of them to stretch your wrists.
- Move your palms down for a counter-stretch of the forearms.
- Hold each stretch for 5-10 breaths.
Working at the desk can increase the tension in the fingers, hands and wristsso these exercises should be done often throughout the day to increase blood flow.
- From a standing position, place your hands on the edge of a sturdy desk, approximately shoulder-width apart, then bring your feet back until your chest forms a diagonal line from the floor.
- Inhale as you come down, bringing your elbows towards your ribs until they reach a 90 degree angle.
- Exhale as you push up until you return to the starting position.
- Repeat 8 to 12 times.
This yoga exercise serves a awaken the muscles of the arms and those around the neck to relax.
Upward dog pose
- Begin in the same position as in the previous exercise and keeping your arms straight, tilt your hips towards the desk while opening your chest and keeping your legs straight to prevent your lower back from sinking.
- Hold for 5-10 breaths then release with your core engaged and exhale as you bend your hips, creating a 90 degree angle.
This exercise helps open the chest and lengthen the spineimproving posture.
Pose of the arms of the eagle
- Sit with your back straight and place your arms at a 90 degree angle in front of you.
- Cross one arm over the other with your palms together.
- Lift your elbows and stretch your fingers upward.
- Stay in this position for 3-5 breaths before switching sides.
This exercise helps prevent carpal tunnel syndrome as well strengthens the triceps and back and shoulder muscles.
- While sitting, place your hands on the armrests of the chair, gently rotating your chest and abdomen to one side for 4-5 breaths, before repeating on the other side.
This exercise is great for detoxifying, lengthen the spine and massage abdominals and obliques.
- Put your feet on the floor and cross your arms on the desk.
- Bring your forehead to your arms and breathe deeply for up to 5 minutes.
This exercise helps to relax.