Do you do work in an office?
And you are worried that sitting for at least 8 hours daily could affect your health? Do you feel tension or pain in your neck, shoulders, legs and even eyes? Don’t you feel like having the necessary level of energy for doing some physical activity and you prefer to sit all day long?
That means that you are a sedentary, one of the people who sit all day. But there are some easy Yoga poses for people who sit all day which brings a lot of health benefits and cancel the negative effects of a sedentary lifestyle.
People who sit all day are at risk of dying
A published article in the Annals of Internal Medicine talks about how having a sedentary lifestyle for a long time increases by 15 to 20 percents the risks of dying of heart attack and of developing various forms of cancer. The same article says that a sedentary lifestyle increases by 90% the risk of developing diabetes, especially the second type of this disease (Type II Diabetes).
Further analysis, which collected the data recorded by 40 international studies, say that the people who sit all day are more likely to develop heart diseases, diabetes, cancers, or even are at risk of dying, no matter how many physical exercises they do on a daily basis.
Some of the negative effects associated with sitting all day in the chair are:
- joints blockage
- weak abdominal muscles
- foggy brain
- neck pain
- back pain
- shoulders pains
- inflexible spine
- neck stiffness
- bad peripheral circulation (especially in the legs)
- obesity, due to the lack of physical activity
- pancreas disorders
- fragile bones
The physical inactivity is a bad thing, we all know it. The fact that the physical inactivity has a negative impact on our health is a common phrase that is frequently told by the doctors and nutritionists to the people who sit all day.
At the office, at school, at home, or in the front of the TV or the computer, we’re all spending a lot of time sitting in a chair. Studies show that people who spend most of their time sitting are prone to weight gain, heart attack, and premature death.
Even for those who are working out at the gym, daily, an excessive period of sitting in the chair is really bad for their health. Tim Armstrong, a specialist in physical education from the World Health Organization, warns us that if we are aware of having a sedentary life, we would get more benefits by making some physical activity which it should be split into few sessions per day and not by only working out at the gym one time per day, after work.
A Canadian study conducted on 17,000 volunteers showed that people who sit all day are at an increased risk of premature death, regardless of whether they are making some physical activity after spending hours in the chair, or not.
What should you do not to be at risk?
Do not spend more than an hour sitting in the chair without getting up and taking a 10 minutes break to stretch your back and your neck, go out of the office, or even to take a short walk for several minutes, outside the building.
All the modern office buildings have a special room where employees can relax during breaks. These rooms could be equipped with ping-pong tables, pool tables, or even small gyms or a space on where you can make some physical activity. Easy Yoga poses for people who sit all day can be the solution to diminish the negative effects of the sedentary life.
Easy Yoga poses for people who sit all day
Yoga is not just a different kind of fitness. Yoga is not only a set of exercises, not a diet, and not a manual of respiratory techniques. The word “yoga” can be translated as the metaphorical union of the body, soul, and mind with the cosmic energy.
Sounds like a philosophy or a religion, but if you get to go deeper into the Yoga practice, you’ll find out that Yoga is simply the truth of life. If, however, you are not initiated, you can do few Yoga techniques that will facilitate relaxation and improve your general health.
Those easy Yoga poses for people who sit all day that can cancel the negative effects of the sedentary life are:
1. The dog pose (Adho Mukha Svanasana).
If you have time for just one pose, choose this one because it helps to lose tension in several parts of the body. To do this pose, you must look like a reversed “V” letter.
Stand up with your feet slightly apart, put your hands in the front of the feet, then bent your knees slightly. Straighten your legs and raise your bottom, bending your body forming a reversed “V” letter. Hold the pose for at least 10 breaths. The dog pose reduces the accumulated tension in the shoulders, relaxes the neck, stretches your arms, legs, and fingers, and helps in a better blood flow to the brain.
2. The mountain pose (Tadasana).
If you’re feeling that your chest muscles are tensed, you should try The mountain pose. Stand up with your feet together. Raise your hands over your head, keeping them parallel one with the other. Slowly lean yourself on the back. Follow your fingertips with your eyes and keep your legs as straight as possible.
3. The fish pose (matsyasana).
This position is ideal to relieve the tension but it also has a therapeutic role in the cases of fatigue and anxiety. Lying on your back having your legs stretched. Put your hands under the body, sitting on your palms with your buttocks. Bend the elbows, arch your back and push your head into the floor until the tip of the head supports your body. Breathe deeply and keep this pose for 15-30 seconds.
4. The cat pose (Marjaryasana).
This position releases the tension accumulated in the shoulders and back, but can also relieve you from headaches. Stay on your knees, put your elbows on the floor and support your shoulders with your palms. The fingers should be spread apart and your knees should be aligned with your hips. Inhale while arching your back up to the ceiling, and lean your chin as close to your chest as possible. Exhale while raising your head up. Repeat this pose for 10 times.
5. The cobra pose (Bhujangasana).
The Cobra pose is the ideal pose to get rid of pains of the lower back. It also relaxes the spine and the chest, releasing the tension. Lie down on the floor on your stomach and put your hands in front of you so that your elbows form a 90 degrees angle. Push yourself in your hands.
6. The hands under feet pose (Padahastasana).
With your feet parallel and slightly apart, lean forward as much as you can, trying to reach for your toes with your fingertips. The hands under feet pose is helpful to elasticize your spine and to stretch your legs and arms muscles. If you cannot touch your toes with your fingertips, grabbing your ankles with your palms will be enough for the start. While bending your torso trying to touch your toes with your fingertips, raise your head looking straight forward.
7. The triangle pose (Trikonasana).
It is very good for strengthening the back’s muscles and legs muscles. Spread your legs keeping them straight until they are forming a 90 degrees angle. Spread your arms, parallel to the ground, with the palms facing the floor. Next, you’ll have to bend to your left keeping the arms straight, so you’ll have to try to touch the floor with your left arm while your right hand will point to the ceiling. As you bend to your left with your torso, turn your head to the right looking to your right hand’s fingertips.
For people who sit all day, these easy Yoga poses could seem hard to get done right at first, but repeating at least one pose daily will bring a lot of benefits for health and will cancel the negative effects and risks of sitting in a chair for more than 8 hours per day.
These easy Yoga poses for people who sit all day are also helpful for people who don’t have a sedentary lifestyle to improve their health and to burn some calories in an easy and fast manner.