Fitness at work : Easy yoga poses you can do while standing or sitting

By  ,  Onlymyhealth editorial team
Aug 21, 2017
Quick Bites

  • Sitting in a chair for long periods of time can cause strain on your spine.
  • Sedentary lifestyle also affects your upper back, lower back and neck.
  • Practicing only a few minutes of yoga at regular intervals in office hours can provide relief.

Sitting for extended periods of time is not good for us, our bodies are simply not designed that way. In fact, studies correlate sedentary lifestyles with higher levels of psychological stress. We need some movement in order to get our blood circulation going.

Spinal twist

Sit sideways on your chair. Keep both feet flat on the floor. Twist to the back of the chair while holding the chair with both hands. Hold it there for two counts before you relax and repeat with other side.

Hand open and close

Close your hand into a fist and then open your hand wide. Do 10 to 20 reps.

Clockwise and anti-clockwise

Extend both your arms out and rotate them closewise and anti-clockwise.  Bring down your arms and put your palms on your thighs and roll your shoulders.

Chair pigeon

Sit on a chair, bring your right ankle to rest on your left thigh, keeping the knee in line with your ankle as much as possible. Stay in those pose for three to five breaths. You may forward bend to intensify the stretch if you like. Repeat with the left leg up.

Chair raised hands pose

On an inhalation, entwine left hand’s fingers with your right hand’s and raise your arms toward the ceiling. Allow your shoulder blades to slide down your back as you reach upwards with your fingertips. Anchor your sit bones in your chair seat and reach up from there.

Image Source: Getty


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