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According to a study published in the American Journal of Epidemiology, the average person spends more than half of their day in activities that require sitting (watching TV, commuting to and from work, sitting at a computer, etc.)
According to the scientific report “Current Calculation of Cardiovascular Risks”, published in a medical journal, too much sitting can be as harmful as passive smoking.
Some studies show an association between too much sitting and higher rates of chronic diseases such as type 2 diabetes, kidney disease and heart disease. Too much sitting has even been linked to premature death.
In addition, it can also damage your back and is associated with chronic back pain and poor posture.
You can prevent the harmful effects of sitting by regularly performing the following 10 stretching exercises. These 10 yoga poses will help improve strength and flexibility and prevent pain in the back and knees.
Why yoga stretching repairs damage from prolonged sitting
Yoga originated in India and has been practiced for millennia. This ancient mind-and-body exercise has become part of our modern era and is a symbol of calm and health.
According to the 2012 study “Yoga in America”, more than 20 million Americans practice yoga today (one in 15 people). Here in Slovakia it’s still fewer, but it wouldn’t hurt to change that.
Many studies have been published about yoga suggesting that it is an effective way to increase physical activity, particularly strength, flexibility, breathing and balance, and also to reduce stress and improve mental abilities.
According to the HNS website there is even evidence that regular yoga practice is beneficial for people with high blood pressure, heart disease and various types of pain.
The main components of yoga are a series of movements (poses) designed to improve strength and flexibility, aiming to unify the mind, body and spirit.
So if you haven’t practiced yoga yet or don’t practice it regularly, definitely give it a try. After a while you will feel much calmer, healthier and more aware of your posture and body movements.
Here are ten yoga poses you can try at home:
1. Chair
This pose improves posture, stretches the spine and strengthens the front of the thighs.
Stand on the floor with your feet shoulder-width apart. Raise your arms upward with your palms facing each other. Bend your knees and push your hips back as if you were sitting on a chair.
Draw in your belly and tailbone so that your back is straight. Shift all your weight onto your heels and be careful that your knees do not extend past your toes.
Hold for about a minute and breathe deeply.
2. Warrior II
This pose helps strengthen the core muscles and stretches the arms, legs and chest. Stand on the floor with your feet wide apart.
Turn your feet to the right — your right foot faces forward and your left foot turns to the left (see picture).
Raise your arms parallel to the floor at shoulder height so that your right hand is directly in front of you and your left directly behind you. Your palms face down.
Now bend your right leg at a 90-degree angle. Keep your abdomen drawn in and breathe deeply.
Hold the pose for several deep inhales and exhales and then repeat on the other side.
3. Downward-Facing Dog
This pose strengthens your upper body and improves circulation. It also stretches the spine and the muscles of the legs.
Place your hands and feet on the floor shoulder-width apart. Then push strongly with your hands and lift your knees so that your legs are straight.
If you can’t straighten your knees, you can keep them slightly bent. Walk your hands forward (don’t lock your elbows!) and your feet back to lengthen the pose (see picture).
Press your heels down toward the floor (they may not touch) and press your thighs back. Keep your head and neck relaxed. Breathe deeply and hold this position for about a minute.
4. Squat pose
This pose stretches the sacrum area, inner thighs, hips and ankles. Stand on the floor with your feet shoulder-width apart and turn your toes out.
Bring your palms together in front of you as if in prayer. Bend your knees and sit into a deep squat. Gently press your elbows into the inner thighs while opening your chest (see picture). Hold for about a minute.
5. Plank pose
This pose strengthens your upper body using only your body weight. From lying on the floor, press down into your palms and push your chest forward. Your shoulders should be directly over your hands.
Press your heels back (feet should be shoulder-width apart) and reach your neck and head forward so that your body forms a straight line (see picture).
Keep your abdomen engaged and hips lifted while pulling your heels back. Hold the position for about a minute.
6. Boat pose
This pose strengthens the core muscles. Sit on the floor with bent knees and your feet on the floor.
Lean back slightly, bend your knees and lift your feet off the floor so they form a 45-degree angle with it. Straighten your arms in front of you so that your palms face each other.
Then begin to extend your legs. Hold for several deep inhales and exhales and slowly lower down. Repeat several times.
7. Bridge pose
This pose stretches the lower back, strengthens the upper leg muscles (hamstrings) and the buttocks.
Lie on your back and place your arms palms-down alongside your body. Bend your knees so that your feet are flat on the floor shoulder-width apart.
Your knees should be in line with your toes. Lift your hips and back so that only the lower part of your shoulder blades remain on the floor.
Hold this position for several deep inhales and exhales. Lower your hips down and repeat several times.
8. Half Lord of the Fishes pose
This pose stretches the hips, shoulders and spine. Sit on the floor with your legs extended in front of you. Now bend your left knee and place your left foot on the outside of your right thigh, as shown in the picture.
Bend your right arm and press your right elbow into the outside of your left knee. Your spine is now twisted and you are looking at the wall behind you.
Hold for several deep inhales and exhales and repeat on the other side.
Bend your right arm and press your right elbow into the outside of your left knee. Your spine is now twisted and you are looking at the wall behind you.
Hold for several deep inhales and exhales and repeat on the other side.
9. Locust pose
This pose stretches and straightens the spine and the lower back area. Lie face down on the floor.
Lift your legs off the floor, pressing them together. Now lift your arms back and raise your chest. Hold this pose for about a minute.
10. Child’s pose
This pose opens and stretches the hips, quadriceps and lower back. Kneel on the floor, sitting back on your heels, knees apart at shoulder-width and your torso between the thighs.
Your forehead touches the ground. Place your hands directly in front of you. Close your eyes and breathe deeply. Stay in this position for at least a minute.
