6 Yoga Poses for People Who Sit All Day
Is it possible that you’ve been suffering from “Dead Butt Syndrome” after replying to emails all day? Do you have a lifelong hunchback from hours spent in front of the computer? You are not alone in your feelings. Because of the COVID-19 epidemic, many of us have been spending more time at home over the last year, which has resulted in lengthy durations of sitting. And it’s slowly but steadily destroying us. Excessive sitting has been found to have negative effects on both your mental and physical health, including raising your risk for heart disease and other chronic disorders, as well as stressing your neck, back, and spine and increasing anxiety.
These six positions, which range from playful inversions to full-body stretches, will help you relax up and feel more energized.
Your legs, back, and neck will appreciate it.
Yoga poses to combat the effects of sitting
With this full-body inversion, you may increase your creative output. Having your head turned upside-down truly changes your viewpoint, and the concentration necessary to keep oneself from falling over suddenly transforms the monotony of sitting at a desk into an exciting task to look forward to. Additionally, this position activates your glutes, hamstrings, quadriceps, abs, triceps, deltoids, and the entire back, as well as serving as a heart opener, reactivating any weary or strained muscles swiftly and effectively.
- Lie down on the ground with your back to the ground. Bend your knees and arrange your feet hip-width apart, with your heels near to your sitting bones, in a comfortable position. Bring both of your elbows to your sides and spread your hands on the floor beside your head, with the tips of your fingers pointing toward your shoulders
- Pushing your feet into the floor while elevating your pelvis to the ceiling should be done on an exhale. Engage your glutes in order to round out your pelvis, and maintain your quadriceps engaged and parallel to the ground. Hold the position for a count of three and press your hands into the floor, keeping your shoulder blades flat on your back. Keep your arms parallel to the ground, and avoid extending your elbows. Inhale deeply and push your hands and feet into the floor, elevating your head off the floor and straightening your arms. Exhale deeply as you lift your head off the floor and straightening your arms. While lifting your pelvis toward the navel, lengthen your tailbone all the way to the back of your knees. Take 5–10 seconds to hold your position, then gradually lower yourself back down
Prasarita Padottanasana (Wide-Legged Standing Forward Bend)
It will give you a deep stretch across the sides of your calves, hamstrings, glutes, back, and shoulders. It will also relieve tension in your neck while you are in this gentle inversion. After sitting with your legs in line with your hips for the majority of the day, wide postures are beneficial, and dropping your head beneath your heart can help to eliminate brain fog rapidly. Try it out:
- In Tadasana, with your arms spread at your sides, begin your practice. Step your feet out so that they are in line with your wrists (about 3 to 4 feet), while maintaining them parallel. Taking a deep breath in, fold forward from the hip joints while maintaining your body open. Make a downward motion with your fingertips to the floor, or interlace your fingers behind your back and elevate them toward the ceiling with straight arms. Take a deep breath and hold it for 30 seconds to 2 minutes.
Utkata Konasana (Goddess Pose)
Brien Hollowell took this photograph. After spending hours slumped over a computer, step into your power and take up some real estate. When you are in this position, your root and sacral chakras are activated, releasing tremendous feminine energy. It also engages the quadriceps muscles, inner thighs muscles, and core muscles, while extending the hips and low back. To begin, consider the following:
- In Prasarita Padottanasana, start with your feet and arms in the same position as in the pose, but turn your toes out and your heels in at a 45-degree angle
- Your elbows should be bent at a 90-degree angle, and your palms should be pointing forward and out in front of you
- To perform a squatting action, bend the knees toward the toes and lower the hips, forcing your pelvis forward and your tailbone to the floor. Maintain a flat back while using your abdominal muscles. If you want a deeper stretch in your hamstrings, you may rock your hips from side to side while leaning into one knee at a time (without extending your knee over your toes)
- Alternatively, you can rock your hips from side to side while leaning into the other knee. Take a deep breath and hold it for 30 seconds to 2 minutes.
Adho Mukha Svanasana (Downward-Facing Dog Pose)
Chris Dougherty captured this image. In this classic position, the neck, arms, chest, back, and legs are all lengthened as the body is stretched from head to toe. Pedal your feet out to wake up your legs, and then use your head to make “yes” and “no” gestures to relieve tension in your neck and back muscles. To begin, follow these steps:
- Walk your hands 3 inches in front of your head starting from the tabletop
- While twisting your biceps toward your ears, firmly push your hands onto the floor. Take a deep breath in and tuck your toes under
- Take a deep breath in and exhale by pushing your hips back and up toward the ceiling
- Allocate space for your shoulders to rotate out and up while keeping your back flat. Allow your hair to hang freely
- Hold for 1 to 3 minutes
- Then release.
This simple position can help you to stretch out your side body and spine.
During the stretch, the psoas will feel the most of the strain, while your spine will extend somewhat. This is a good strategy to counteract the effects of slouching while also providing mobility to your side body, which may otherwise remain largely inactive when you’re at a desk job. Try it out:
- Laying down with your arms at your sides and your legs stretched out in front of you is a good place to start. Firmly pressing your heels and hands into the floor will elevate and slide your pelvis roughly 3 inches to the left of your torso, therefore increasing your flexibility. Make an effort to maintain your arms and legs in the same position
- Just your hips should move. To begin, walk your feet out to the right approximately 3 inches while keeping your knees together, and then raise your arms aloft and interlace your fingers together. Keep them on the straight and narrow
- Stretch your arms to the right of your head by bending through your side torso and extending your arms. Increase the stretch on the tops of your feet by pointing your toes down toward the floor and down toward the floor. Hold for one minute on each side, then swap sides
Makarasana (Crocodile Pose)
Photo courtesy of AzmanL / Getty Images Allow all of your tension to dissipate in this calming position that relieves tension in the neck, shoulders, and lower back. As a result, it is extremely calming and helps to relieve anxiety, allowing you to relax if your day has been stressful while also offering comfort to sections of the body that may have cramped up from typing for the most of the day. It’s in your bones:
- As you lie down on the floor, place your chest, quadriceps, the tops of your feet, and the ends of your arms on the ground
- Make a V shape with both thumbs and fold both arms over your head so that four fingers from your right hand land on top of the fingers of your left hand
- This is known as a supine position. The V formed by your thumbs and fingers should be used to support your forehead. Hold for as long as it is necessary
Consider the following: The Office Yoga Sequence to Restore and Rejuvenate 7 Poses for Tight Hamstrings
Yoga for Sitting All Day: 6 Yoga Poses to Counter the Effects of Sitting All Day
We’ve all heard that sitting is the new smoking, and we’re not wrong. While this may be a gimmicky slogan, there is some truth to the idea that sitting for long periods of time can be detrimental to our health. Due to the large number of individuals who are trying to find a way to counterbalance their sedentary lives, the phrase “yoga for sitting all day” is a popular search term on Google. It is possible that you may be required to sit at a desk for long periods of time at work or on your daily commute.
We’ve all heard that sitting is the new smoking, and we’re not wrong.
The consequences of sitting for an extended period of time can be terrifying, so you should make every effort to get up and move about more frequently.
Fortunately, disciplines such as yoga can help to counteract the detrimental consequences of sitting for long periods of time.
Yoga for Sitting All Day – Practice These 6 Gentle Yoga Poses to Help Counter the Negative Effects of Sitting All Day:
If you’re attempting to offset the affects of sitting for long periods of time, these basic yoga positions will help you erase some of the damage your body suffers as a result of being too sedentary for long periods of time. The following items are required for these postures: two yoga blocks (or thick books) and a bolster (or pillow). You may also want to invest in a yoga strap for additional support.
1. Twisted Lizard Quad Stretch
As a result of sitting for long periods of time, our hip flexors and outer hips become passively short. After sitting for a lengthy period of time, this basic lunge posture might be beneficial in stretching your hip flexors and outer hips. Additionally, by including a mild twist, this position aids with the mobilization of your spine. To Put It Into Practice:
- Assume a seated position on all fours, shoulders stacked over wrists and hips slightly forward of your knees. Step forward with your right foot and place it on the outside of your right hand, next to your pinky finger
- Keep your right foot firmly planted on the floor or roll to the pinky side of your foot as you externally rotate your hip
- Both options are acceptable. Lean your torso forward, toward the top of your mat, so that your weight is evenly distributed. Allowing your pelvis to sink toward the floor will help you feel more comfortable. Exhale as you turn your torso to the right and extend your right arm toward the back of your mat. Make a bending motion with your left knee and draw your left heel toward your seat. Make a loop with a strap around your left foot or hold on to it with your right hand. Continue to hold for approximately five to ten deep breaths before switching sides
With this Feel Good Slow Flow, you can undo the consequences of sitting all day.
2. Half Splits
Learning which muscles tend to bear the brunt of the consequences of a sedentary lifestyle is a critical component in combating the negative effects of sitting all day. When it comes to sitting, the hamstrings are frequently the victims, thus postures like as half splits are excellent for slowly relaxing them after a long day of being confined to a chair. To Put It Into Practice:
- On all fours, begin by stacking your shoulder blades atop each other, and your hips above your knees. Stepping forward with your right foot, placing it between your palms, near to your right thumb
- Either lay your hands on the blocks that frame out your front foot, or raise your hands to your fingers, as desired. Draw your toes back toward your face and flex your right ankle, as shown. Adjust the position of your right heel forward and straighten your leg as much as you are able to comfortably
- Establish a solid grip on your right heel on the mat and energetically scissor your legs toward each other to bring your hips forward. Make your spine longer by reaching the top of your head and the bottom of your tailbone in opposite directions
- You have the option of remaining in your current position or leading with your chest to fold forward over your front leg. Continue to hold for about five to ten deep breaths before switching sides
3. Sphinx Pose
When we sit for long periods of time, our backs take on a significant amount of the harmful impacts.
The practice of gently backbending—moving the entire spine in the opposite direction of our natural propensity to lean forward and slump in our seats—is an excellent technique to offset this tendency. To Put It Into Practice:
- Begin by lying on your stomach with your feet around hip-distance apart. Exhale as you lift your head and chest, and then slide your elbows precisely below or slightly front of your shoulders, keeping your forearms nearly parallel to the ground. Press your pubic bone against the floor and extend your spine while you do this. Draw your shoulder blades closer together and broaden your chest. As you root down into your forearms, your heart center will grow forward and upward, toward the top of your mat. Hold for around five to twenty-five deep breaths
Do you suffer from back pain? Restorative Yoga for Back Pain is a good practice to do.
4. Pigeon Pose
We all know that when it comes to doing yoga for sitting all day, our hips are in desperate need of gentle release. When we physically sit on our glutes and deeper hip rotators all day, they don’t receive much motion, so gently moving them in our yoga practice can assist to offer some comfort. To Put It Into Practice:
- On all fours, begin by stacking your shoulder blades atop each other, and your hips above your knees. Reach your right knee forward to the outside of your right wrist and move your right foot as far as you can comfortably toward your left wrist
- Make a tucking motion with the back of your toes and gently glide your left knee along the mat behind you
- You have the option of sitting on a prop or releasing your hips to the floor. Scissor your legs toward one other in an energetic manner to square your hips forward
- And Lifting and lengthening your entire back body is recommended. Either keep your chest elevated or lead with your chest as you bend forward over your front leg to finish the movement. Resting over a bolster, cushion, or blocks is an option. Stack your hands on top of one another and lay your forehead on them is another option. Hold for approximately five to twenty-five breaths and then swap sides
Do you enjoy yin positions like this one? Check out this article: What Is Yin Yoga? Listed Below Is Everything You Need to Know About This Procedure
5. Supported Fish
Supported fish is another excellent yoga posture that may be used to help combat the affects of sitting for long periods of time. If you’ve been sitting for a lengthy period of time, this position will help to gently expand your belly, chest, shoulders, and neck. To Put It Into Practice:
- Start at the top of your mat and work your way down the length of two blocks on their lowest height setting
- Bring your chair up in front of them and bend your knees so that your feet are flat on the floor
- Extend your toes out as far as your mat will allow and bring your knees in near each other. Reposition your blocks such that the first block supports just below your shoulder blades and the second block supports your head
- Then repeat the process. It is possible to retain the blocks at their current height or to increase them in order to achieve a deeper backbend. Open up your arms and place them in whatever position that seems comfortable to you. You may choose to place them by your sides or on your belly, open them wide into a T shape, or reach them up over the top of your head. Allow your chest to expand and extend upwards into the heavens. Keeping your legs where they are or stretching and straightening them forward are both options. For around one to five minutes, soften into this form.
Do you want to do more backbends? Practice Having an Open Heart
6. Supported Savasana
The negative effects of sitting all day do not just damage our physical bodies; they also have an impact on our mental health. Taking the effort to support oneself in a contemplative position may be one of the most effective things you can do to prevent the negative consequences of sitting for long periods of time. Adding to the benefits of this easy position is that it lifts your legs, which helps gradually relieve any tension in your lower back. To Put It Into Practice:
- Place two blocks at the bottom of your mat, set to their medium height setting. In order to construct an elevated structure, place a bolster or cushion over the blocks. As you lie down, elevate your ankles and feet onto the framework, and then lie down with your feet elevated. Reduce the length of time your arms are at your sides and turn your palms up toward the sky to relax your shoulders
- Allowing the weight of your lower back to fall to the floor is a good idea. Concentrate on drawing your focus within by closing your eyes and deepening your breath. Relax into this position for around five to ten minutes
Are you ready to retire for the night? Make use of our FREE Guided Yoga Nidra Practice to help you fall asleep quickly and easily.
The Takeaway on Yoga for Sitting All Day: To Counteract the Effects of Sitting All Day, Simply Sit Less!
While performing these six yoga postures is a great place to start, the reality is that you’ll need to do more than a few minutes of yoga to counteract the detrimental consequences of sitting for the most of the day. In the end, you must sit less and walk more to achieve your goals. Even though this may appear to be stupidly basic advice, it is quite amazing what occurs to your body when you move it in the manner in which it desires to be moved. A biological standpoint, we did not develop to lead such sedentary lifestyles—and, let’s face it, being inactive is not beneficial to our health.
- Please put your cell phone away.
- And allow your body to move freely.
- Movement, whether it’s through yoga, a brisk run, or a wild dance, is genuinely contemporary medicine in today’s world.
- You may notice that you have more energy than usual.
- The effects of excessive sitting on your body’s systems may be severe and harmful to all of them.
As a result, sit less and move more. At the very least, give it a go; you have nothing to lose and everything to gain! Are you ready to begin working on your nervous system? This simple breathing technique has been scientifically shown to help you relax and unwind.
Curious to Learn More About Asana and the Muscular System?
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6 Simple Yoga Poses For People Who Sit All Day by Leah Kim
A Nomad Yoga200 Hour Yoga Teacher Training in Hatha, Vinyasa, Restorative, and Yin Yoga will take you on a transforming journey through the world of yoga. You’ll graduate with a strong understanding of asana, alignment, anatomy, and biomechanics, and you’ll be ready to start teaching!
Instead of letting yourself be boxed in by your chair, try different positions:
Cross your right ankle over your left knee, bend your right toes, and lock your knee joint in place with your right foot. You should be able to sense a release in your right hip / glute area. Maintain a straight back and a tall spine for at least a couple of minutes when sitting. Alternate sides.
2. Easy Pose in your chair
Simple, cross-legged stance on your chair, as if you were sitting on the floor, is appropriate for this activity. Start with your right shin in front of your body for a couple of minutes, and then move to the other side.
3. Shift your centre of gravity
Sometimes it’s best to sit with your legs at a 90-degree angle or so. Other times, you may want to sit quite far forward and stretch your legs as far as they will go.
4. Keep your spine moving
It is also crucial to maintain your spine moving, so every now and again, rotate your body in both directions. Continue to hold for 5 extremely deep breaths, maintaining a long spine and lifting your chest, shoulders down and away from your ears.
5. Open up your shoulders
It’s also crucial to open up the shoulders, so interlace your fingers behind your back, widen over your chest and collarbones, drag the shoulder blades down, and perhaps even incorporate some neck rolls. Check out this video from Yoga with Adriene for some more desk yoga:
13 Easy Yoga Stretches to Ease Stiffness and Pain at Any Age
Yoga is viewed as a means of improving one’s physical health by many. The benefits of a strong, continuous practice may be seen in your increased strength, flexibility, and coordination, as well as your mental well-being. Despite the fact that all of these advantages are enticing, it can be tough to know where to begin when starting your own clinic. This is especially true if you don’t feel comfortable coming to a class and have back pain or stiffness as a result of it. Yoga’s public image on social media may be intimidating as well.
- However, as a result of this, some people believe that yoga is just for individuals who are extremely athletic or flexible—or who have a specific body shape—instead of everyone.
- Furthermore, it may be done in the privacy of your own home if you so want.
- According to a research published in the Annals of Internal Medicine, yoga intended for back pain can be just as beneficial as physical therapy in terms of pain relief.
- In other words, there has never been a better moment to begin stretching.
- Get familiar with these key motions (as well as their variants) so that when you do decide to get into a flow, you can be certain that you’ll be in the finest possible state of health.
- Holding Time for Each Position: 5–10 breaths for each position 1Downward Dog is a position in which you bend your body downward.
- Open up your shoulders, hamstrings, and calves as well as the arches of your feet by doing this exercise.
You’ll also benefit by bending your body so that your heart is above your head, which can enhance blood flow to the brain, which is a terrific approach to jumpstart alertness in the morning hours.
Reach your heels all the way to the floor and straighten your knees as much as you can without locking them in a locked position.
Modifications:Raise your hands on blocks or a chair if you are having trouble raising your shoulders and extending your arms.
THINK ABOUT:20 Best Yoga Pants and Leggings With Pockets – 2 Pose of a Child In addition to being a terrific shoulder opener, this restorative yoga pose may also be utilized to take a break in between more challenging poses.
You want to have the impression that you’re extending out toward the other end of the room in order to reap the most rewards.
Grasp your big toes together and hold them there.
Lie down on the floor with your arms straight in front of you and your palms facing the ground.
Modifications:If sitting over your heels causes you discomfort, fold a blanket or towel and lay it between the backs of your thighs and the bottoms of your feet.
If you want to have flexible hips and powerful legs, lunge poses are the way to go.
How to go about it: Begin by taking a position over the long side of your mat.
Maintain the strength of your left leg as you push down through the outside borders of your left foot.
Make sure not to arch your back too much—a modest tuck of the tailbone should enough.
When doing Warrior I, your position is the same as for Warrior II, with the exception that your rear foot is placed on the floor, approximately parallel to the front edge of the mat.
Put your hands on your hips if you’re having problems bringing your front knee to a 90-degree angle.
If your front leg is becoming weary, bend your left knee and lower your left leg to the ground on your left side.
Fourth Triangle Position This standing pose stretches your hips, hamstrings, calves, chest, shoulders, and spine, among other areas.
How to go about it: Place your feet on the long side of your mat.
Turn your right foot so that it is angled towards the front of your mat.
Both heels are in the same plane as one another.
As you hinge forward and reach toward an imaginary wall at the top of your mat, take a deep breath in and out.
Rotate your torso to the left and rest your right hand on your right shin, ankle or the floor on the outside of your right foot.
Keep your head in a neutral position by softly gazing up at your left hand.
Modifications: Reaching the floor can be really challenging.
5Warrior IIThis pose is known for increasing strength and stamina, particularly in the legs and arms.
One of the warriors in this form was supposed to have 1,000 heads and a thousand clubs, and he was also said to be dressed in tiger’s skin all of the time.
How to go about it: Place your feet on the long side of the mat and stand tall.
Increase the length of your arms until they are parallel to the floor and your palms are towards the floor.
Bring your right knee up and over your right ankle until it is exactly over the ankle.
Make an effort to keep your left thigh as parallel to the floor as you can.
Take a step back and repeat the process on the opposite side.
As you bend your knee, move the chair underneath your leg to provide more stability.
However, when done purposefully, it may be a terrific method to rest between poses and improve your posture at the same time.
The proper way to do it: Stand with your big toes touching each other and your heels slightly separated.
Shift your weight back and forth, then side to side.
Contract your thigh muscles and elevate your kneecaps to complete the movement.
Pull your shoulder blades together and down as though you were lifting them.
Your arms should be by your sides, with your palms facing front.
Maintain a calm and collected demeanor.
(Just make sure you don’t rest your back against the wall.) This will cause your neck posture to be compromised.) 7Cat/Cow PoseCat/Cows may be a fun method to warm up the spine and get the blood flowing.
How to go about it: To begin, assume the tabletop position by placing your hands behind your shoulders and your knees beneath your hips.
Take a deep breath and inside the cow: Lift your chest, head, and buttocks to the ceiling, being cautious not to put too much strain on your neck in the process.
Modifications: If you have wrist discomfort, you can perform these exercises using your forearms instead of your hands.
In addition, if your neck is irritating you, maintain a neutral position for the duration of the motions.
As a result, your back will be bent in an upside-down “U” shape, which will prepare you for the wheel stance.
Attempt to get your heels as near to your buttocks as you possibly can.
Taking a deep breath, clench your glutes and raise your hips off the floor.
Keep your hands clasped beneath you and your head up over your shoulders.
Optional modifications include placing a block beneath your sacrum (lower back) and resting there if keeping your pelvis erect is too difficult.
It’s a fantastic way to strengthen the ankles, legs, and muscles in the upper back and shoulders.
While taking a deep breath, stretch your right leg as far as you can while keeping your spine and leg in one line.
You can also lift your arms in front of you till they are in line with your right leg as soon as you are comfortable.
If you’re using blocks, make sure they’re at a height that permits your legs and back to be in a single line with each other.
Assume a standing position in front of the wall approximately a leg’s length away.
Forward Bend from a Situated Position Interested in having more flexible hamstrings as well as a healthy spine?
Being seated on the floor means that there will be less of a rush in the brain than if you were standing throughout this variant.
While vigorously pressing your heels forward and descending your thighs into the floor, keep your hands on the ground near your hips to steady yourself.
As you exhale, lean forward from the hip joints to create a forward bend.
Alternatively, you can begin with your knees bent and gradually straighten them as you get more relaxed in the pose.
Simply pay attention to where your body is at the moment.
If your hamstrings are tight, instead of reaching for them, loop a strap over your feet and hold it in place.
11Tree PoseThis position stretches the groin, thighs, chest, and shoulders.
Because you’re just standing on one leg, your ability to maintain your balance is also tested.
How to go about it: Begin by assuming a standing position on your mat with your arms by your sides (i.e.
Lift your left foot off the ground and shift your weight to your right foot to complete the movement.
It is best not to place it directly on the knee.
Keep your gaze fixed on an immovable spot in front of you and raise your arms to the center of your chest in a prayerful attitude.
If you’re looking for an added balance challenge, raise your arms upward.
Modification: Bringing your foot to the inner of your standing thigh is the ultimate aim for many people while performing this position.
You may also place the toes of the lifted foot on the floor to provide additional support if necessary.
12 A great way to improve hip mobility is to perform the Pigeon Pose.
It may be really severe depending on how tight you are.
How to go about it: Begin in the downward dog position.
Rotate your right foot such that it points towards your left arm.
Make any necessary adjustments to ensure that you are not placing too much pressure on your right knee.
Extend your left leg straight behind you to enhance the intensity of the exercise.
Modifications: Move your shin closer to your groin if you want to reduce the severity of your stretch.
Grab a block or a rolled blanket and position it under your pelvis for support if this is the case with you.
13Half The Fish-Lord is a title that means “Lord of the Fishes.” With this regal-sounding stance, your posture will be lifted and your energy level will be increased.
How to go about it: Place your mat in front of you and sit with your legs straight in front of you.
Continue to slide your right foot beneath your right leg until your left foot comes to rest against your right hip.
Make a lateral movement with your right foot, placing it closer to the outside of your left hip.
Maintain support for your sit bones with your right hand behind your sit bones.
As you squeeze your right thigh into your chest, twist your torso to the right to create a right thigh twist.
As you take a breath, elevate your sternum and keep your torso upright.
Repeat the process on the opposite side.
To begin, stand with your back to the wall and about a foot of space between you and the wall.
Your elbow should be almost completely straight (not fully locked out).
Once you’ve reached the wall, push away from it to make the twist even more severe.
This three-disc package includes our most popular teachers, who will guide you through each motion to help you strengthen your body, improve your mood, alleviate pain, and more.
Adele Jackson-Gibson is a Senior Editor at The New York Times.
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6 Simple Yoga Stretches That Melt Away Muscle Tension
Poses for de-stressing and decompression that are suitable for beginners. Another reason why yoga is particularly beneficial for stress release is that it adds dynamic, or movement, stretches into the practice. Active stretching increases your range of motion while also increasing blood and oxygen circulation and providing nutrients to tissues. This potent combo works wonders for releasing muscular tightness and tension headaches. More to the point, research conducted by Harvard University has discovered that practices such as yoga, which combine deep breathing with physical stretching, can help to reduce stress, tension, and inflammation in the body.
And, as an added plus, you can perform these stretches for free at home, without the need for a pricey yoga studio or special equipment.
According to Laura McDonald, an ACE certified personal trainer and yoga instructor, “These postures can assist relax and release physical tension, as well as the strains and pressure of daily life, while you become stronger and more mind-body integrated.” McDonald advocates holding each yoga posture for four to six deep breaths in order to relieve muscle tension and tension headaches.
In addition to massaging the back muscles, “cat/cow stretch” promotes spinal flexibility, alleviates lower back strain, relaxes the nervous system, and enhances circulation, according to McDonald’s research. Additionally, she emphasizes the importance of not rushing or forcing this position, but rather to let it flow softly and organically with the breath. How to go about it: Begin by getting down on your hands and knees. Inhale, tuck your chin in toward your chest, tuck your tailbone under, and raise your back up to the sky.
Take a deep breath and elevate your head, flattening or slightly arching your back.
This is a very soothing position that also serves as a “soft stretch for the back, hips, thighs, ankles, and feet,” according to McDonald, who also recommends it. How to go about it: Begin by getting down on your hands and knees. Sit back in your heels with a gentle sway. Walk your hands forward and bring your chest closer to your spine. Tuck your chin in and lower your chin to the floor to complete the motion. Take a few deep breaths to center yourself.
3Rag Doll Pose (Standing Forward Fold)
McDonald explains that the rag doll position is a basic stretch that can help to relieve lower back strain and release the hamstrings. When you let your head to relax and be loose, you’ll also get a pleasant relaxation in your neck and shoulders. How to go about it: While performing this stretch, keep your feet hip width apart and your knees slightly bent (don’t lock your knees during this exercise). Maintain the relaxed position of your arms along the side of your body, and then slowly bend forward at the hips as far as is comfortable—there is no need to drive your fingers to the ground.
Holding your elbows with the opposite hand, allowing your head to be heavy, and very gently swaying your upper body from side to side can provide an additional stretch.
4Downward Facing Dog
As Jesse Dietrick, CSCS (Certified Sports Performance Coach), a sports performance coach at Fitness Quest 10 in San Diego, Calif., explains, “is a terrific posture to extend the whole rear of the body, from the calves and hamstrings to the lower back and shoulders.” How to go about it: Begin by getting down on your hands and knees. Make sure you tuck your toes under and lift your knees off the floor, while simultaneously extending both arms and both legs (you should be making an upside-down triangle shape with the floor as the base).
5Modified Standing Back Bend
Practicing spinal extension (a posture that maintains you upright) can help counteract the spinal flexion (forward hunch posture) that many individuals develop as a result of sitting at a desk all day, driving all day, or simply having lousy posture, according to Dietrick. How to go about it: Place your feet hip-width apart and your arms at your sides. Take a deep breath in and raise both arms straight up above. Exhale, bend and drop your elbows out and down toward the floor while arching your back slightly to feel a stretch in the front body and hip flexors.
(Alternatively, you can keep your arms straight up while maintaining a tiny backward bend.)
6Sleeping Pigeon Pose
pigeon position is an excellent choice if you want to stretch your hips and glutes at the same time. It also helps to ease stiffness in the lower back, as Dietrick writes in her article. Don’t be concerned if your muscles are too tense to perform the one-leg pigeon posture precisely at this time; there are various methods to adjust the pose such that it is both effective and kind on your body. How to go about it: Begin by getting down on your hands and knees. Positioning your right leg in front of you at a right angle to the floor, with your right knee, shin, and foot on the floor at a right angle in front of your body Set yourself up in a stance where your left leg is straight out behind you and the top of your left foot is pointing down.
For an even deeper stretch, curl your upper body forward and down, supporting yourself on either both elbows and forearms, or both hands flat on the floor in front of you, to increase the intensity of the stretch.
6 Yoga Poses for People Who Sit All Day
In the past, yoga was thought to be reserved for free spirits and Ladies Who Lunch, but this is no longer the case. According to recent research, yoga has experienced a significant increase in popularity across the United States, particularly because it has been demonstrated that yoga postures may help those who spend too much of their time sitting during the day. While medical professionals such as therapists and BCBAs may not spend their whole day slumped over a computer, they are nonetheless prone to spending the majority of their time sitting.
- This indicates that the ordinary American is only physically active for roughly 3 hours every day on average.
- Yoga is one of the most effective methods for accomplishing this.
- Some of you may be wondering how 10 minutes of yoga could possibly help you reverse a whole day of sitting.
- Yoga, by soothing the nerve system, can assist you in improving your attention and focus.
- The body begins to move from a state of biochemical arousal and tension to a state of peace and relaxation when you concentrate on keeping a precise body posture and alignment of a pose and then holding it as you breathe deeply, according to Psy.
- More information on the health advantages of yoga may be found here.
Plan your breaks ahead of time to ensure that they are included in your schedule. A good moment to set aside a few minutes may be in between customers or during a break for lunch. Here are some of our favorite positions that will make you feel great all day.
1 Mountain Pose
Sitting for lengthy periods of time leads us to tighten our backs and bend our bodies forward. Mountain position, which is a powerful back and chest opening stance, is a great way to combat this problem. To do the posture, begin by assuming a calm standing stance with your feet around hips width apart. Gently raise your hands above your head so that your palms are towards the front of your head. While taking deep breaths, slowly lean backwards and tilt your head upwards, gazing up at the sky.
Repeat numerous times, attempting to move your body further into the posture with each repetition of the sequence.
2 Forward Fold
Having to sit for extended periods of time causes us to arch our back forward. In order to offset this, mountain position is a powerful back and chest opening posture. Come to a calm standing stance with your feet approximately hip-width apart before doing the pose. Using gentle upward motions, raise your hands over your head, palms facing front. While taking deep breaths, slowly lean backwards and tilt your head upwards, gazing at the sky. Maintain your erect standing stance for a few deep breaths before continuing.
3 Neck Stretch
There are a multitude of reasons why our necks get tight, including stress and gazing down at phones or laptops for long periods of time. Slow neck circles can help to alleviate this problem. Begin by sitting or standing and slowly leaning your head to the right to get a feel for it. Extend your opposing arm and gently move your neck deeper into the stretch with your opposite arm. Maintaining your relaxation and flowing even farther into the stretch will be made possible by taking deep breaths.
4 Tree Pose
It takes concentration to maintain this balancing stance, which is a terrific way to take our minds off of our to-do lists and hectic schedules. From a comfortable standing position, progressively shift your weight to one foot, pushing down on the foot along its whole length. Place the sole of the opposite foot on the thigh, calf, or ankle, being careful not to press directly into the knee. Repeat on the other side. Find a balancing point that will help you maintain your equilibrium while you continue to take deep breaths, releasing the tension of the day with each exhalation.
5 Cow Face Arms Pose
As a result of sitting for extended periods of time, our spine begins to round and our upper arms begin to bend inward. As a result, the shoulders become stiff, which can lead to breathing difficulties, which in turn can contribute to anxiety and heightened reactiveness. To do this posture, raise the right arm so that it is parallel to the ear and turn the upper arm so that the palm of the upper arm faces away from you.
The right side of your thumb should be facing up. Slowly bend your elbow and interlock your fingers as much as you can. If interlocking is too tough, consider holding onto something solid, such as a towel or a belt, while interlocking. Hold for a few breaths and then swap to the other side.
6 Warrior II
Warrior II is an excellent exercise for strengthening your legs while also expanding your hips and chest. This aids in the improvement of circulation and the restoration of energy to the body. Starting with your right foot forward and your left foot back, make your way around the circle. Make a sweeping motion with your left toes as you press down with your entire foot. Gently bend your right knee, making sure that your thigh remains parallel to the floor. Make sure your right knee is squarely over your right ankle and that your toes are pointing forward.
Keep your sight fixed on your forefinger and take several deep breaths to stabilize yourself.
Is your stress interfering with your workday as well?
13 Yoga Poses You Should Do If You Sit All Day
It’s not difficult to locate someone who understands what you’re going through with your tight hips. Tight hips rank right up there with lower-back pain and knee pain as modern-day problems that many people have to deal with on a regular basis. There are several probable reasons of achiness and discomfort, just as there are for any other ailment or suffering. Most of the time, though, individuals find themselves seated—at work, when commuting, while watching television or doing whatever else they enjoy doing in their spare time.
This is due to the fact that when you sit all day, your hip muscles remain in a shortened position for an extended period of time.
In addition to being painful, tight hips can make it difficult to do other exercises.
It is also possible that tight hip flexors (especially in the front) can make it more difficult for your glutes to activate, which will cause other muscles to compensate and take on more work than they are capable of (such as those in the low back), increasing your risk of injury.
“A well-rounded yoga session should, without a doubt, contain some type of hip-focused movement or exercise.
In order to effectively target the hips, instructors must carefully sequence classes in a way that warms the body while also providing sufficient stretching and strengthening of the muscles surroundingthe hips.
Conicella recommends adopting the yoga positions listed below into your daily practice to assist you in accomplishing this goal.
To improve stiff hips in general, be sure to choose exercises that stretch and develop these critical muscle groups.
Always contact with your doctor before beginning a new fitness regimen, and if you have any discomfort while performing these exercises, stop immediately and consult with a medical expert or trainer.