Ever wondered how many hours do you spend sitting at your office desk a day, and how many times do you get to stretch, walk or take a break? As a writer by profession, I know how it feels like to be sitting in a chair, in front of the computer for at least 8 or 9 hours a day, sometimes even more when I had to work overtime. Sure, being in the office everyday beats the hectic life of a sales and marketing person. You don’t have to be on the go all the time, you get to stay put, but then again, you end up sitting too long causing you consequences like back pains, stiff necks and stress (you become grumpy all the time). The good thing is, Yoga poses have become a solution for working adults. Any man or woman can do these light stretches at home, and you don’t need to be a Yogi to do it.
1. Downward Facing Dog
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A personal favourite! The downward facing dog is a classic yoga pose and a good posture for lower back pains. Not only are you stretching but you are also lengthening your spine which is compressed most of the time from all the hunching when you are sitting. To do this pose, try to stretch and lengthen your body as much as possible for at least 10 breaths.
2. Low Lunge
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Low lung stretches the hip and lower back of your body, which is also in constant contraction when you sit in a chair. Don’t underestimate the look of this pose because it isn’t as easy as you think it is. However, it is one of the powerful yoga poses because it relieves your lower, stretches you thighs and opens up your chest and shoulders. Do this pose for 10 breaths and remember not to hunch or over arch your back.
3. Child’s Pose
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A yoga teacher once told me that the Child’s Pose is a good pose to do before going to bed or when you are watching TV. Not only does it relaxes your body, but it stretches your lower back, opens your hips, neck and arms. Child’s pose is all about grounding and surrendering. To do this pose, rest your hips on your heels and stretch your body; stay this way for at least 10 breaths.
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The cobra pose is a little tricky and one must be careful when doing this pose. It is good for the back, but make sure you avoid doing this pose if you are pregnant or having a headache, back injury or carpal tunnel syndrome. For this pose, remember not to overdo the backbend and adjust yourself until you feel comfortable in this pose on the floor. This pose stretches the chest, lungs, shoulders and abdomen and strengthens the spine.
5. Cat Cow Stretch
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Another personal favourite! The cat pose is the simplest pose for stretching. You can actually feel yourself loosening up when doing this pose. This pose is a double pose; to do this pose, position yourself on all fours on the floor with your shoulders over your wrists aligned, and your hips over your knees aligned. Inhale as you lift your head up and let your belly drop. Exhale as you tuck your chin towards your chest, rounding your spine and arching your back upwards. Keep doing this for at least 10 – 15 breaths.
The more you practice these easy poses, the less pain you will feel after sitting all at your work. Believe it or not, it will also help you to be more productive and present at work. Just remember, these poses are not quick solutions but it is a natural way to loosen the tightness in your body. Plus, the breathing will definitely help with destress after a long day at work. Now you can go back to work and feel great!