Hectic schedule, Stress and prolonged sitting can cause health problems such as lack of circulation, stroke,myocardial infraction, muscle atrophy, stiff spine, neck strain
Here, Anne Phyfe Palmer, yoga instructor and owner of 8 Limbs Yoga Center shares 5 simple yoga which can be practice on our desk itself. It will lesser risk of lumbar disk and spines which are compressed and hunched by long sitting. Palmer explains that people on desk should walk at regular intervals of 15 to 20 minutes.The 5 yoga poses are:-Seated mountain pose
While sitting on your chair, place your feet flat on the floor, keep hip-width apart. Reach your arms overhead with palms facing one another and lengthen through your side body. Stretch through the palms, then fingers and breathe out. As you exhale, bend your elbows and pull them down to make a ‘W’ shape, although, squeeze the shoulder blades together. Repeat the exercise few times. It will energize your upper body, help to strengthen your upper back and stretch your chest -Seated mountain variation
As the above, Sitting on your chair, place your feet flat on the floor, hip-width apart. Reach overhead, interlock your fingers and spin your palms to the ceiling, then straighten your arms.Lengthen your side body. This will stretch the wrists and palms and also gives the spine some needed length. -Side stretch
Place one arm on your desk or chair arm. Reach the other arm along your ear and bend toward the other side. Keep both side waists long and both sit bones anchored to the chair. Hold for consequant five breaths and take deep breaths into the side ribs that are being stretched. Then stay in the side stretch but reach the upper arm toward the floor at a diagonal. Tilt your head away from that arm to stretch your neck. Come up slowly and switch sides. This move helps to open your side body, allowing for deeper breaths, and release compression in your spine. -Chair pose
Chair pose will get you off your actual chair and use your glutes and quads, which become almost completely inactive when we are seated. With your feet on the floor, hip-width and parallel and place your hands on your desk or chair arms. Try to lift yourself off your chair until you feel your weight transfer to your feet and legs. Stay in that position and take five to 10 deep breaths. Every time you exhale, contract your lower belly and on each inhalation, lengthen your side waists. For a challenge, lift your arms along your ears into "full" chair pose. Chair pose is one of the best yoga postures to safely strengthen your legs, upper back and gluteal muscles. -Ankle over knee pose
In this yoga pose, Sit back down, then Lift your right leg and cross the right ankle over your left knee, keep your foot flexed. also keep your spine tall and lean forward if needed to find the outer-hip stretch. Hands should be on chair arms behind you slightly to add a chest stretch, or resting on your top leg. Stay for at least five breaths. Feel that your breaths go right to the area where you feel a stretch. Place your foot back on the floor, relax and then change the sides.
Palmer said “Active yoga postures use our muscles, thus promoting blood flow Through more active muscles, we are better supported when we return to sitting, our brain gets increased blood flow, and our spines are ideally less compressed.”
She added “Breath awareness can be as simple as taking three deep breaths,” she said. “Do your best to invite the breath down toward your belly and pelvis to avoid breathing with your shoulders. This creates a relaxation response.”
Try to hold each of these poses for atleast five breaths and repeat about every half hour for best results.Why are you waiting? Start the exercise and feel the change.