Working while sitting on a chair for the most part of the day is not good for your health and body. But, work is worship and it should not be skipped or denied. But, the desk-bound and sedentary lifestyle in cities are responsible for causing obesity as well as neck & back pain. The good news is that you can use your chair to do yoga stretches in order to refresh your mind and body. Please follow the below mentioned easy to do yoga stretches.
- Chair eagle pose
Way to do – Move your chair slightly back from the table. Then, cross your left leg over your right leg. Then, turn your left foot around your right calf. Move your arms frontward and cross your right arm over the left arm and move the fingers to contact. Raise the elbows. Then, do it again with the right side.
Uses – Chair eagle pose relieves the joints of the shoulders, elbows, and wrists. This exercise corrects the posture of the upper body and relieves the pressure from the lower neck part and shoulders. It spreads the chest and develops the self-control.
2. Cow face arms
Way to do – Move your chair slightly back from the table. Then, move your right arm at the back of your back and left arm at the back your head. Please try to connect your hands. Stay in this position for 6 to 9 breaths. Do it again.
Uses – It stretches, relieves and opens triceps, armpits, chest, back muscles and chest.
3. Raised Hands Yoga Pose
Way to do – Inhale and raise both arms (at the same time) towards the roof. Make sure the hands are open when you lift your arms upwards. Exhale and then put hands down gently. Repeat. Pay attention to your inhalation and exhalation process.
Uses – Yoga is all about controlling the breath. Make sure you inhale enough before hands up and exhale properly before or at the same time during hands down. This is a great yoga exercise for your lungs, arms, shoulders, and respiratory system.
4. Chair forward bend
Way to do – This yoga pose can be performed while sitting. Exhale, bend down and catch your feet or ground with your fingers or palm. Stay in the position for 3 seconds. Now it’s time to return. Inhale and come back to normal position (sitting). Repeat. You can increase the sets and duration of the bending pose as per your own convenience.
Uses – It is a great yoga pose/exercise for spine and respiratory system. It is an excellent move to increase the length of hands and improves flexibility.
5.Standing backward bend
Way to do – Stand up from your chair and set straight with feet along and arms along with the body. Stabilize your body weight evenly on both feet. Grab your waist with the grip of both hands. Smoothly bend behind, moving the pelvis ahead. Make sure the knees are upright, head up and chest aiming at the roof. Stay, inhale and return.
Uses – Standing backward bend is good for the upper body and spine and energizes the endocrine, cardiovascular and respiratory systems.
6.Desk shoulder opener
Way to do – Stand in front of your desk and maintain some space between you and the table. Then, bend onward and lay hands on the table with your hand palms. Continue in the pose for 15 to 20 seconds and then come to normal sitting position.
Uses – This exercise helps you to flex back and arms. It relieves nervous tension.
7. Standing desk stretch
Way to do – Sitting in one pose for long duration is harmful and lays stress on your thighs and leads to stiffness. A standing desk or quad stretch can facilitate you unfold and stretch your hip flexors. Stand up and face against your desk. Lay your hands on the table and bend towards the back. Make sure your back and hips are not touching the table. Stay in this position for 10 to 15 seconds, return to relaxed position.
Uses – This yoga exercise develops your back muscles, arms, and shoulder. This exercise also eases your neck muscles and energizes the cardiovascular and respiratory system.