Yoga is an activity that we associate with exercising on a mat. However, nothing stands in the way of performing some asanas while sitting at a desk at work. It is a proven way to take care of our spine and muscles, which become weaker and weaker as a result of too long sitting. Get to know asanas, which can be successfully performed during the daily workday!
Asanas which can be performed at your desk
The first of the recommended postures is seated cat’s back. How to perform it? Sitting on a chair, we make a cat’s back, round the back, press the abdomen towards the spine and bring the chin closer to the chest. With an exhalation, we open the chest, slightly bend back and point the head in the same direction. Repeat the asana 5-10 times, remembering to take slow, deep breaths.
Another noteworthy yoga pose is torso twists in a sitting position. We sit straight on a chair, take an inhale, lengthen the spine and twist the trunk to the right, placing the left hand on the right knee and the right hand – on the back of the backrest. We push off with our left hand, keeping our knees together and not twisting them. Oppose the resistance of the left hand. Push off with the right hand, deepening the twist of the trunk. Pull the shoulder blades back, keeping the abdomen pulled in. With each inhalation, lengthen the spine, and with each exhalation, deepen the twist. Hold for 5-10 breaths. Repeat the whole exercise on the other side.
In the office you can successfully perform also asana called “eagle hands”. It consists in the fact, that we sit straight, cross our arms, bend them in the elbows, wrap and join hands. We keep our shoulders down and raise our elbows up. We keep the abdomen pulled in. We hold for 5-10 breaths. We perform the asana on the other side.
With Monday’s call to everyone glued to the computer and chair:
“Take a break” !!!!
Published by Aga Szczygielska Monday, May 25, 2020
Stretching exercises and trunk twists
People who work behind a desk can alsopractice neck stretching while sitting. To do this, we sit up straight and join our hands behind our back. Pull them to the right side and pull them forward firmly. We pull the shoulder blades together, keeping the right elbow close to the torso. Point the head with the right ear to the right shoulder. The abdomen should be pulled in at all times. Hold for 5-10 breaths. Repeat the same on the other side.
Another recommended asana is twisting the trunk in the sitting position. What does it consist in? Sit on the chair, join your feet together, extend your spine and inhale. As you exhale, bend forward and twist your trunk to the right. Place the left hand behind the right knee, on the floor, while bringing the armpit toward the knees. Raise your right hand and look upwards, towards it. Push off with the left hand, deepening the twist. Pull the shoulder blades back, keeping the abdomen pulled in. With each exhalation, gently deepen the twist. Hold for 5-10 breaths and repeat the asana on the other side.
For yoga lovers we can recommend the position, which is the forward bend in the sitting position. How to perform this exercise? Sit on a chair with your feet hip-width apart. Place your hands behind your back and make a basket out of them. Tighten your shoulder blades and open your chest. Inhale, stretching the spine. When exhaling, bend forward. Draw the hands back. Hold for 5-10 breaths.
Hip and shoulder opening exercises
At your desk, you can also perform hip opening exercises in a sitting position. To do this, we sit straight in a chair, bend our right leg and place our right ankle on our left knee. We place our right leg on our right knee and our left hand on our left ankle. We push the right knee down slightly, opening the office. We take 5-10 breaths and repeat the exercise on the other side.
The last of the recommended exercises is to open the arms while standing. This involves turning our back to the desk, placing our palms on the desk, and keeping our arms straight, we push off and push our hips forward. We pull our shoulder blades together, keeping our shoulders down and opening our chest. We tilt our head back and stare at the ceiling. Hold for 5-10 breaths.
Featured photo: Freepik