Yoga poses to undo the damage of sitting at a desk or long commutes. 

Yoga poses to undo the damage of sitting at a desk or long commutes. 

We are all aware, that as human beings we live a much more sedentary lifestyle today than what our bodies were designed to. You might even be a person who has experienced the negative effects of sitting at a desk all day or driving for long periods of time, even spending long hours on your phone, each of these things causes us to have the same hunched over body posture.  Leading to stiffness in the neck, tight shoulders, back pain and hip problems.  

For many people these things cannot be avoided, but one proven way of counterbalancing these effects is by implementing a simple yoga practice, yoga postures when practiced properly and safely can help to realign the body and release not only muscular tension, but also release and combat any stress related hormones.  

Cant make it to a yoga class ? Don’t worry I have you covered! I have an online yoga course coming up on the 1st March that I have designed with people who don’t have much time in mind.  Pop me an email for more details! 

And if you cant make that I have put together some useful postures, movements, breathing techniques and stretches below that will help to get your body feeling better. 

Diaphragmatic breathing:

Begin by lying onto your back with knees bent (note this can also be done seated or in a chair for example at your desk)

Place one of your hands onto your chest and one of your hands onto your upper abdomen.

Begin to tune into your breath inhaling through the nose and exhaling through the nose, notice if you are breathing more into your chest or more into your abdominal area.

With conscious awareness see if you send the breath into the abdomen as the belly begins to rise, as you exhale let the belly fall.

Once you have established the breath, begin to inhale for a count of 4 and exhale for a count of 4.

Repeat about 10 rounds.

Cat cow:

How to:

  1. Come to your hands and knees with your wrists under your shoulders and your knees under your hips (if you have any problems with the knees you can put a blanket underneath), have your knees hip width distance apart and your hands shoulder distance apart, head is in a neutral position.
  2. Begin by moving into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and slightly gaze up toward the ceiling keeping the back of your neck long.
  3. Broaden across your shoulder blades and draw your shoulders away from your ears.
  4. Next, move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back.
  5. Relax the crown of your head toward the floor, but don’t force your chin to your chest.
  6. Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.
  7. Repeat 10-20 times, and then rest by sitting back on your heels with your torso upright.

Cobra

  1. Come to lying onto your abdomen
  2. Place your hands underneath your shoulders with your fingertips in line with the top of your shoulders
  3. draw your shoulder blades back and down your spine
  4. keeping the back of your neck long and using only your back muscles not hands on an inhale begin to lift your chest
  5. hold for a couple of breaths
  6. on an exhale lower down relax completely turning your chest to one side
  7. repeat 3 x

Neck Rolls

  1. Begin with your head facing forward
  2. Start to slowly drop your chin towards your chest
  3. In a half moon shape begin to take your chin over towards your right shoulder
  4. Move your right ear towards your shoulder with out lifting your shoulder up
  5. Replicating the half moon shape begin to drop your head back as if you were trying to look to back of the room
  6. Complete the rotation, repeat again on the opposite side

 

Seated twist: 

How to:

  1. From a seated position with your legs extending in front, draw your knees into your chest with your feet flat
  2. Wrap your right arm around legs and place your left hand flat behind your back
  3. press down into your left hand to find length in your spine on an inhale
  4. On an exhalation twist to the left
  5. Stay for a coupe of breaths
  6. Repeat opposite side

Banana asana 

  1. Lying on your back with your legs together and straight on the floor, reach the arms overhead and clasp your hands or elbows.
  2. With your buttocks firmly glued to the earth, move your feet and upper body to the right.
  3. Arch like a nice, ripe banana.
  4. Be careful not to twist or roll your hips off the floor.
  5. When your body opens more, move both feet further to the right and pull your upper body further to the right.
  6. Hold for 1-5 minutes
  7. Repeat on opposite time

Complete with a full savasana and relaxation.

Please don’t hesitate to send me a message if you have any further questions! 

Happy healing

Rebecca