Do you sit for a long time while you work? To prevent the negative consequences of long sitting, experts advise, occasionally getting up during work, to replace the chair with exercise ball for at least a few hours, which encourages active sitting in the correct position and in your free time do stretching and strengthening exercises of the muscles.
Prolonged sitting increases the risk of a number of health problems, such as cardiovascular disease, obesity, and diabetes. Muscle-related difficulties soon arise because we are inactive during sitting. During sitting, the muscles are not active and due to the constricted position they become shorter and tense on the one hand and weaker on the other. It causes restriction of movement and pain in various parts of the body, most often in the pelvis, cross and neck.
To prevent these complications, you need to release and stretch the tense muscles, strengthen the weak muscles so that they can perform their function.
How can yoga help you with all this?
Yoga and yoga poses are useful because they give a harmonious balance to your system. And complete well-being is not only a healthy body, but also a healthy mind and spirit. Yoga works on all these aspects. All diseases and ailments occur as a result of an imbalance in the body. Illness is a way for the body to attract attention for ‘greater care’. Yoga and yoga poses provide simple and practical solutions to everyday problems that surround us. Physically, yoga poses improve the elasticity of muscles and joints. They also massage the internal organs and improve their functionality. Yoga, in a natural and simple way, cures chronic diseases and improves the body’s immunity.
Here are some yoga poses you can do at home
Chair Pose
Credits to: healthyandnaturalworld.com
This exercise is for the thighs and buttocks.
Join your feet, bend your knees, and lower your hips toward the floor as if you were sitting on a chair. Straighten your arms over your shoulders with your palms facing each other. Stay in this position for 30 seconds and gradually increase to one minute.
Warrior II
Credits to: healthyandnaturalworld.com
Stand up straight and spread your legs a little over a meter. The toes of the left foot should be directed to the left and the toes to the right. Raise your arms to shoulder height and spread them out. Point your hands down. Bend your knee on your left leg and lower yourself enough to form a 90-degree angle with your leg (at the knee). Hold that position for about 20 seconds. During this time, breathe deeply. Then repeat on the other side.
This pose will allow you to stretch the muscles of the inner thighs, chest, abdomen and shoulders. The result is beautifully toned muscles of the arms, legs and lower abdomen.
Downward Facing Dog
Credits to: healthyandnaturalworld.com
Kneel in a dog pose. Your hands should be shoulder-width apart and your fingers spread. Slowly begin to lift your knees off the floor and fully straighten your legs. Put your feet back a few inches, and move your arms forward to stand in the correct position (as in the picture). Make an effort to bring your heels to the floor. Make sure your back is straight all the time. Take a deep breath and hold that position for at least 40 seconds.
With this pose you strengthen the upper part of the body. During this pose, the hips are higher than the heart, so it improves overall circulation.
Plank Pose
Credits to: healthyandnaturalworld.com
Lie on your stomach. Place your hands shoulder-width apart, just below them. Raise your upper body with your hands to the position of your outstretched arms and lean on your palms, and lift your back with your toes. Try pushing your heels backwards. Hold that position for 1 minute. Keep your back straight and breathe deeply.
This pose is simple, but requires a little more endurance. It strengthens the upper body and all the large muscles of the arms, legs and abdomen.
Boat Pose
Credits to: healthyandnaturalworld.com
Sit on the floor and bend your knees. Bend your upper body back and lean on your arms. Lift your legs off the floor, then extend your arms forward so that they are parallel to the floor. Your body should form the letter V. Keep your back straight and start stretching your legs with your fingers straight. Hold that position for about 30 seconds. Repeat several times.
This pose will help you strengthen the muscles in the center, abdominal muscles, then the muscles of the back and legs.
