Are you sitting for long?
Did you know excessive sitting may lead you to an early death? 😲
According to a new study, people who sit too much every day are at risk of early mortality of any cause. Sitting for extended hours can increase the risk of diabetes, heart disease, cancer, and shorter life spans.
That’s why people saying it, “sitting is new smoking”.
Most people spent their day being sedentary — sitting, watching television or working at a desk job. But the truth is your sedentary life is killing you.
If you are also sitting for long then you must have felt stiffness in your back or neck, pain in your shoulders, a weak core and a bad posture. These are all the common problems with the people who spend a large part of their day being sedentary.
Do you want to counter the bad effects of sitting?
Then, first of all, try not to sit more than 30 minutes at a time and take walks way more often than you think. And if you want to undo the damage of sitting, introduce yoga in your lifestyle.
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8 Yoga Poses for People Who Sitting All Day
Yoga is something that can help you overcome the damaging effects of excessive sitting. Well, yoga practices are always heaven as they come with little effort and pronounced outcomes.
Here, you have 8 yoga poses for your help. A great sigh of relief!
1. Bound Angle Pose (Baddha Koṇāsana):
- Sit up with the straight back.
- Spread out your bended knees in a way that soles of your feet are touching each other.
- Put your hands around your feet clasping them.
- Now, the fun part begins, flap your knees up and down as a butterfly flutter its wings.
- Then, sit still and try to put the weight of your thighs and hips into the floor.
- This pose is extremely beneficial for sciatica pain that mostly gets worse by long sittings.
2. Child’s Pose (Balasana):
- Sit with folded legs beneath you.
- Bend your upper torso forward and put your head near your knees on the floor as you’re prostrating.
- Stretch your arms straight ahead of your head on the floor.
- Breathe deeply and stay as long as you feel comfortable.
- It eases your mind and opens up your back, hips, and shoulders.
3. Cobra Pose (Bhujangasana):
- Lie down on your stomach and put feet at hip-width apart.
- Gently press your hands on the floor near your shoulders.
- Try to lift off your upper body by pressing your hands against the ground and straighten your arms.
- Make sure your hips, legs, and feet are on the floor.
- Gently start looking up by moving your head backward.
- Your hands need to be straight under your shoulders.
- It benefits your spine, chest and counteracts the hunch over by sitting all day.
4. Happy Baby Pose (Ananda Balasana):
- Lie down straight on the floor.
- Fold your legs and bring your knees near your chest.
- Try to reach your toes with your hands by extending the arms between the thighs.
- Stretch your knees outward and feel a little pressure on your hip area.
- Breathe and rock from side to side.
- This is an ideal pose for relaxing and stretching the hips joints which get stiff from sitting.
5. Cooling/Taco Breathing (Sitali Pranayama):
- Sit with crossed legs and closed eyes.
- Put your hands over your knees gently.
- Make a slight ‘O’ with your mouth.
- Now, inhale through your mouth and feel the coolness.
- Exhale through your nose.
- Shun all the negative thoughts.
- This pose is a perfect antidote to a stressful day as it releases anger or frustration and brings calmness to the mind.
6. Neck Stretch:
- Sit with crossed legs and upright back.
- Slightly pull your shoulders back.
- Start by rotating your neck to the right side.
- Chin above your right shoulder, slowly move your neck, chin reaching to the chest and then slowly to the left shoulder.
- Repeat 5 times and try to stretch all the muscles of your neck.
- It helps to relax the muscles as blood flows from head to prefrontal cortex.
7. Shoulder Shrug:
- Start with the above posture.
- Inhale deeply in such a way that your shoulders are drawn near to your ears.
- Hold your breath for 10 seconds; make sure it needs to be unstressed.
- Exhale and relax your shoulders and spine.
- Repeat it 5 times as it prevents shoulders slump.
8. Elbow Circles:
- Stand straight and spread your arms at sides.
- Bend the arms and place your hands on your respective shoulders.
- Start circling your elbow in the outward direction, going above your head.
- Do it for 5-10 times and then rotate the elbows in the inward direction, moving across your chest.
- This helps to reduce the upper chest or shoulder stress.