Too much sitting can contribute to discomfort and health issues, including neck and shoulder pain, obesity, musculature disorders, lower back pain, and even carpal tunnel. Chair Yoga Poses also decreases the risk of serious ailments such as diabetes, heart disease, and even cancer. A sedentary lifestyle also results in increased anxiety and stress levels.
If you do not take steps to become more physically active and spend lesser time sitting down, you may end up with health issues that can last for a lifetime. Chair Yoga Poses can help you protect yourself from the health hazards that accompany an inactive lifestyle. Practiced by millions of people all over the world, yoga aids in relieving stress and healing your body and mind.
There are a number of simple yoga poses you can perform while seated at your work desk. For best results, perform these poses 2 or 3 times a day. While the 60 to 90 minutes you spend on your yoga mat a few days a week certainly helps, it is no match for the chronic stress and tension you place on your body during the rest of the day in your desk job.
1. Chair Pigeon Pose
Crossing your legs while being seated creates an imbalance in the hip area and the lower spine. The Chair Pigeon Pose helps restore that balance.
This pose is highly effective for those who complain of stiffness in the hip area due to sitting for long hours in the same position. It stretches the hamstrings and also the piriformis muscle, which gets inflamed and presses against the sciatic nerve causing pain.
2. Chair Raised Hands Pose
This yoga pose improves your posture as well as stretches your side body. It also gives a nice stretch to the tense muscles in your back and shoulders.
3. Cow Face Arms Pose
This yoga pose improves your posture and releases tension in the shoulders.
It also improves core strength and stretches the muscles of the upper back, upper arms, chest, and hips.
4. Hamstring Stretch
This simple exercise improves flexibility and releases tension in the legs.
5. Seated Crescent Moon Pose
Sitting for long hours in front of your computer can add to neck and shoulder discomfort. The Seated Crescent Moon Pose is very effective in reducing this uneasiness.
This pose will give a nice stretch to your neck, shoulders, back, and obliques. Doing this yoga pose for a few minutes can help you resume your work with a clear head and better concentration.
6. Seated Forward Bend
This exercise is excellent for relieving discomfort in the hip area. It stretches the lower back and inner thighs and helps release tension in the back, neck, and head. It also relaxes stiff shoulders and improves the flexibility of your upper body. You need a little room to perform the Seated Forward Bend, so push your chair out from your desk.
7. Seated Twist Pose
This simple yoga pose can make your spine and back more flexible. It also stretches your upper body and shoulders to help reduce shoulder pain. This pose massages the glands and organs in the abdomen, improves digestion, detoxifies the body, and improves circulation in the abdominal region.
The Seated Twist pose also helps relieve stress, mild depression, back pain, and menstrual symptoms as well as brings mental clarity.
8. Sit and Stand Chair Yoga Poses
This pose helps awaken the underused glutes and hamstrings due to sitting for long hours. It is also good for building stamina as well as toning the abdominal muscles and the back.
PLEASE DO NOT climb all the way onto your desk and start planking! Instead, use your desk to support this spine-lengthening and hamstring-stretching final pose.
Place your hands shoulder width distance or wider at the desk edge. Step your feet back until your feet are directly under your hips as you create a pleasant feeling traction for your spine. Hold 5 to 10 breaths and let this pose help you undo all the negative effects of sitting.
Caution: This chair yoga poses is not recommended for those with knee or lower-back maladies.