June 21, 2017, marks the third International Yoga Day and this year it falls on a Wednesday. And since people still have to go to their office we decided to focus this blog on the health issues faced by office workers, especially those who have a sedentary job.
In the medical world sitting is considered to be the new smoking and far too many people suffer from following a sedentary lifestyle. Heart diseases, diabetes and other chronic diseases along with a shorter life span are some of the adverse effects of having a sedentary job devoid of any physical activity.
Another problem faced by people in today’s world is the excess use of cell phone. Office workers, student, and housewives are all addicted to using cell phones and they do not realize that it’s cumbering their neck, shoulder, and spine.
It’s time to make a change and why not bring about that change on International Yoga Day. So here’s a list of yoga poses for Office goers and people who follow a sedentary lifestyle. Some of these poses can also be done while you are in the office.
- Mountain pose or Tadasana: This is a good back and chest stretching pose and can be done after a long day of sitting on a chair.
How to do: Stand comfortably with your feet firmly on the ground. Keep the feet shoulder-width apart and raise the hands (palms facing outwards) above the head. Now slowly bend backward and take a deep breath.
- Fish pose or Matsyasana: This pose is good to release the stress in the neck and throat. It stretches the chest and opens the lungs. This pose reduces stress, tiredness, and anxiety.
How to do: Sit up straight on a bed or soft surface and stretch your legs. Keep your hands under the hips (fingers pointing towards the toes) and with the support of the forearms tilt back. While you are in the flat position lift your chest up. Take a deep breath and hold this position for 30 seconds.
- Cat and cow pose or Marjaryasana and Bitilasana: This is a good pose to relieve headaches and stress. It stretches the spine and relaxes the back. It is a simple method to align the neck with the spine.
How to do: Stand on your hand and knees like a cow with a neutral spine. Now take a deep breath and curve the spine upwards like a cat. While exhaling return to the cow pose.
- Bound Angle Pose or Baddha Konasana: This is a perfect pose for those who sit for long hours or those who travel a lot.
How to do: Sit up straight with the soles of both feet touching each other (let the feet be stretched in the beginning). Slowly bring the feet inwards and use your hands to hold the feet together. In this position, flap the knees like butterfly wings and stop. Now stretch the knees to the floor and hold this position and concentrate on your breathing.