Starting your morning with some simple stretches or yoga asanas can benefit you in many ways. It helps to wake up the body and mind, increase blood flow, improve oxygen circulation, and boost energy levels. Morning yoga is a great way to energize the day ahead. But this particular habit becomes even more beneficial for those who have to sit all day due to their work or who work from home and do little or no movement during their long shifts.
Sitting for long periods of time can lead to a number of health risks. Studies have linked it to chronic cardiovascular problems, diabetes, and obesity. The immediate risks include back pain, body stiffness, and feeling sluggish. It can also have a negative impact on your mental health. So, we decided to help you by listing six easy yoga asanas that you can start your day with and feel refreshed all day long. All you need is a yoga mat and your workout clothes!
6 easy yoga poses for people who sit at a desk all day or work from home
Cat and Cow Pose
This easy yoga pose helps reduce back pain and correct posture. To perform this pose, get into a tabletop position by bending on all fours – balancing your body on your knees and palms. For the cat pose, keep the spine neutral, inhale, arch your back upward, and tilt your head downward. For the cow pose, exhale, curve your back inward, expand your chest, and lift your head up.
Butterfly Pose
The Butterfly Pose targets the hip and groin muscles and improves general circulation. To perform this pose, sit on a yoga mat and join the soles of your feet flat on either side with your knees bent (try to keep the knees as flat as you can). Now, pull your shoulders back with a neutral spin, lengthen your spine, and interlace your hands on your feet. Now, bend your knees.
Easy Neck Stretches
Neck stretches are effective in reducing neck pain quickly. When you sit for long hours, bad posture and staring at the screen for long hours can cause severe neck pain. Therefore, quick stretching exercises can help you relieve the pain. To perform the stretch, place the right ear on the right shoulder and repeat it on the other side. Now, tilt the chin towards your chest and roll your shoulders back. Then, bring your chin up and look up as much as you can while relaxing your shoulders. Repeat this exercise seven to 10 times.
chair pose
https://www.youtube.com/watch?v=SzoEjQuXxIg
Chair pose helps strengthen your spine, lower back, ankles, core, and thighs. To perform this pose, stand with your feet parallel to each other and bring your hands upwards, palms facing each other. Now, bend your knees, bring your hips out and lengthen your spine.
downward facing breathing posture
Often practiced as part of a flowing sequence of asanas, especially Surya Namaskar (Salutations to the Sun), Adhomukha Svanasana strengthens the upper body, arms, wrists, spine, and ankles. It also opens the hamstrings and improves spin. To perform this pose, create an inverted V with your body by bending your legs and arms and placing your palms flat on the mat. While in this pose, you can stretch the hamstrings by moving your ankles. Then, hold it for 30 to 60 seconds.
Child Pose
Finally, relax into Child’s Pose. To get into this position, sit on your knees with your toes touching each other and knees apart in a V shape. Then, bend your body forward, resting your head on the mat and chest on the knees, with arms extended forward.
(Note: Control your breathing during these exercises)
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor for any questions about any medical condition.
