Bored with your 9-5 desk job and want something to do when you are feeling back stiff
Suspense Crime, Digital Desk : Being on desk 9 to 5, has now become a lifestyle. While you come to office and go to home by ending your day to office and working at home by sitting in your chair up for eight to seven hours is not just going to do any good for health. Many of you are experiencing stiff neck, pain in the lower back and shoulders due to posture problem and lack of activity. You may have visited gym or you might be indulging in an exercise. However, short break from the office, followed by a few sitting yoga poses can turn to be of a great help.
1. Chair Cat-Cow pose
This asana increases spine flexibility, helps with stress on the lower back and also helps you instantly get rid of the stiffness.
How to do: Sit upright in the chair and bring your legs to the floor. Put your palms on your knees. Take a breath, move the body toward it, stretch your chest forward with head up in outward to curve the spine inwards. Exhale your body, tuck the head inwards by curling the spine.
2. Seated spinal twist
This asana can help to reduce any strain that arises in the spinal cord. It can provide you immediate relief from the pain of your lower back too.
How to do: sit straight on the desk chair, bring the left palm on the right knees and the right palm at the back of chair. Breathe out, try twisting the torso of the body towards the right direction with the gaze over shoulder. Continue for five to ten breaths. Move to the alternate side with repetition.
3. Chair Pigeon pose
Prolonged period of sitting results in tightened hip flexor muscles that put direct pressure on the lower back. This asana helps reduce such pain, and the posture of the asana can make hips and lower back work and help relieve sciatica pain.
How to do: come to the seating posture in the chair. You have to bring right foot in position, the knee upwards and resting right foot over left knee. Taking a breath now, with the body straight move towards your knees bending slightly. Stay for couple of breaths and repeat on alternate leg.
4. Seated forward bend
This particular seated poses offer gentle relaxation to the entire back including hips, hamstrings. It also calms your mind and relieves it from the accumulated tension.
How to do: sit little near the forward of the chair with legs slightly a part. Keeping a deep breath inhale and exhale, while coming forward down until you touch your stomach to your legs and keep hands towards down by drooping the head till it touch floor. Stay this for thirty seconds.
5. Eagle Arms pose
It may help to get rid of the heaviness on the shoulders and back that you develop while using computers every time.
How to do: Sit up straight in chair with arms interlaced; crossing right arm over left at the shoulders level. Bring palms to face outward. Then raise the elbows until at level with shoulder, relax shoulders away from ears. Stay there for a while and switch hands.
