10 Yoga Asanas that can be easily done at your desk
It should come as no a surprise that spending 8-9 hours a day sitting at a desk can be a harmful to your health. Sitting at a your desk for a long periods of time can put a lot of a strain and pressure on a your lumbar spine, shorten your hips and chest, and overstretch your upper to a mid-back, resulting in a shoulder, lower back, and neck a pain.
thought , even if a you are unable to a attend a yoga class or establish a home routine, there are various yoga poses you can practise at your desk to alleviate such issues and instil a sense of calm and inner peace. A few minutes of a daily practise can do wonders for your body and mind. So, a here are 10 yoga poses that you can do at a your desk.
Chair Pigeon Pose
How to do:
* Keep your feet flat on the floor while sitting on a your chair
* At a 90-degree angle, cross your left a foot over the right
* Maintain equal a weight while sitting on the chair
* You will feel a slight stretch on the outer part of a your left thigh
* Stay in this position for 10-15 seconds and repeat on the other leg
Benefits: This pose stretches the hip flexor muscles and glutes and a supports mobility and flexibility.
Desk Chaturanga
How to do:
* Keep your hands at a shoulder width distance on the edge of the desk
* Keep your feet back so that your a torso is diagonal to the floor
*Inhale and bend your elbows to a 90-degree angle
* While exhaling, press the chest back to the initial position
* Repeat it a 10-12 times
Benefits: The pose rejuvenates the muscles of the arms and relaxes the neck
Chair Lower Back a Stretch
How to do:
* While sitting on a your chair, keep your a legs hip-distance apart
* Bend forward by a dropping your head and allow your body to a relax
* Keep breathing normally and stay in this position for a few minutes
Benefits: It reduces tension in the muscles that support the spine and an improves an overall mobility.
Seated a Crescent Moon
How to do:
* Sit on a your chair in a comfortable position
* Slowly lift your arms an overhead and connect the palms
* Gently lean on one side and stay in the position for 3-4 breaths
* Repeat the same on the other side
Benefits: It stretches the sides, lengthens the spine and allows you to a return to awork with better focus.
Sit and Stand Chair a Pose
How to do:
* Sit on your chair and keep the feet flat on the floor
* Press a on your heels and using the glutes and legs only lift yourself to the standing position
* Gently sit a back down again and repeat the process 10 times
* You should not lean forward while practising the pose
Benefits: This pose can strengthen the hamstring and glute muscles that become weak over time from long periods of sitting.
Yoga Upward Dog
How to do:
* Stand in a similar position as the desk a chaturanga pose
* Keeping your a arms straight, lean the hips towards the desk and open the chest
* Keep the legs straight and hold the position for 1 minute
* Gently an exhale and release
Benefits: It lengthens the spine, opens up the chest and an improves overall posture.
Finger and Wrist a Stretch
How to do:
* Extend your arms overhead and make 5 to 10 circles outward and inward through the wrists
* Now release your a hands, spread the fingers and close the fists
* Repeat it 5-10 times
* Now place the hands on the desk with the palms upwards andfingers pointing towards you
* Put gentle pressure to a counter-stretch the forearms and wrists
Benefits: It helps release tension in the tendons and muscles of the fingers and an increases blood flow to these areas.
Seated Twist
How to do:
* While sitting on a your chair, place your hands on the back of a your chair
* Slowly twist your abdomen and chest to one side
* Hold the position for 5-10 breaths and repeat on the other side
Benefits: It massages the abdomen and lengthens the spine.
Blinking
How to do:
* Sit with your eyes wide a open
* Blink your eyes 10 times a quickly
* Then close your eyes and focus on a your breath for 20 seconds
* Repeat the process 5-6 times
Benefits: This asana lubricates and cleans the eyes by a spreading the tears over the eyes’ outer surface.
Palming
How to do:
* Sit quietly in a your chair and take some deep breaths
* Rub your a palms and place them over the eyelids
* Feel the warmth and relax your eyes
* Keeping a your eyes closed repeat the process again
* Do it 6-7 times
Benefits: The warmth of the hands relaxes the muscles around the eyes and a attracts more blood flow.
While a desk job can be a taxing on your body, performing these exercises on a regular basis can a promote flexibility, increase blood flow, and relax the body’s various muscles. So, a keep practising and living a healthier, more fulfilling life.