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5 yoga poses to help office workers control their figure-Beauty

Thursday, May 12, 2022 12:10 PM (GMT+7)

To fix the damage that desk jobs cause, try these 5 stretching yoga exercises.

Sarita, expert yoga famous in India, said: ‘Nowadays many people often suffer from headaches, neck fatigue, cervical spondylosis, numbness of arms or fingers and many other diseases. Do you know the reason why? It is because we sit too much, even sitting in the wrong posture. What you need to do now is stretch your body and relax your muscles.

‎Here are the most important body parts that need to be stretched

1. Bring your neck forward and backward

Start with a straight back. Inhale as you move your neck backward and exhale as you move your neck forward. Hold your chin against your chest for 15-30 seconds. Relax and slowly bring your head back to the original position. Bring the base of the skull toward your back and tilt your chin toward the ceiling. Repeat the set at least 10 times. Do it every day.

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These moves will stretch your back, neck, and shoulders.

2. Turn your neck

Gently turn your head to the right and then to the left. Be careful not to overwork your neck or push yourself to the point of pain. Before switching your head to the opposite side, hold this pose for 2 to 3 seconds. Twice a day, repeat this movement 10 times each afternoon.

3. Elbow rotation

This requires you to use your arms and elbows to move your shoulders, which improves mobility and shoulder strength. This pose also improves blood circulation in the neck, which helps in the treatment of cervical spondylosis.

4. Shoulder rotation

Keep your spine straight and relax your shoulders. If you need to relax, take a few deep breaths. Rotate your shoulders forward and backward. You will feel muscle tension rather than discomfort when performing this exercise. Repeat this exercise with the other arm.

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Stretching exercises help you relieve pain.

5. Twist the spine

Place your right hand on the back of the chair and your left hand on your right thigh. Exhale and slowly twist your upper body to the right, keeping your head in line with your spine and looking back. Inhale and expand at the spine. Hold this position for about 6 breaths. Increase the length of each inhalation. Gently twist yourself slightly with each exhale.

Here are some chair yoga poses, suggested by Sarita:

1. Yoga Pose Gomukhasana

Place your right hand on the arm of the chair, then rotate your thumb toward the ground. Bend your elbows and place your right hand against your back. Place your left hand in front of you, palm facing up, and extend it toward the ceiling. Bring your left hand to the sky and bend your elbow. Place your left palm at the back of your neck. Focus on pressing the left palm and back of the right hand to the back, pulling the shoulder blades together instead of interlacing the hands (bringing the elbows back). Continue to look ahead and point your heart forward. Take a few breaths and then switch sides.

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This exercise helps strengthen the shoulders.

2. Yoga pose Triyak Tadasana

Raise your hands to the sky and intertwine with your palms facing down while sitting comfortably in a chair. Bend to one side, extending the opposite side of your body before returning to the center and bending to the other side.

3. Tadasana yoga pose

Inhale deeply and as you exhale, use your sitting bones to secure your body weight to the chair. On the next inhale, expand your ribcage by rolling your shoulders down your back, pulling your navel toward your spine, and bringing your arms to your sides.

4. Marichya Asana yoga pose

Sit in a chair with your spine straight. Take a deep breath and exhale, turn your body to the right, rest your hands on the chair handle comfortably, your torso should be parallel to the wall. Shoulders and torso should be in the same position. Inhale deeply – exhale for a few seconds and on the inhale come out from the position without jerks. Repeat with the other side.

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Exercises with a chair help you rest and relax.

5. Marjari Asana yoga pose

Sit in an upright chair and place your feet on the floor. Place your hands on your knees or on your thighs. On an inhale, arch your back and roll your shoulders down, lowering your shoulder blades to your back. On an exhale, round your spine and lift your chin toward your chest, allowing your shoulders and head to move forward. You are now in the crawling position. For five breaths, alternate between inhalations and exhalations.

If you feel uncomfortable in any position, get out of that position and practice again. Don’t forget to breathe while performing any of the poses.

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