The majority of people nowadays spend their days working in front of a desk, sitting for long hours, and neglecting their physical and mental well-being. Unfortunately, this sedentary lifestyle has profound repercussions on our health. From backaches and poor posture to stress and mental fatigue, the ill effects are undeniable. As we approach International Yoga Day 2023, let us make a promise to prioritise our wellness by incorporating yoga into our lives. In this article, we will explore five yoga asanas that can combat the detrimental effects of a sedentary lifestyle and help restore balance to our bodies and minds.
Here are five yoga asanas suggested by yoga instructor Yogesh Chavan to help counteract the effects of sedentary living.
1) Bridge Pose (Setu Bandhasana)
The Bridge Pose is an effective asana for counteracting the negative effects of prolonged sitting. It stretches the chest, neck, and spine, while also stimulating the abdominal organs and improving digestion. To perform this pose, lie on your back, bend your knees, and place your feet hip-width apart. Press your feet into the floor, lift your hips, and interlace your fingers beneath your pelvis. Hold the pose for a few breaths, focusing on opening your chest and lengthening your spine.
2) Cobra Pose (Bhujangasana)
The Cobra Pose is excellent for combating the hunched posture that often accompanies a sedentary lifestyle. It strengthens the back muscles, stretches the shoulders, and improves spinal flexibility. To practice this pose, lie on your stomach with your legs extended and the tops of your feet on the floor. Place your hands under your shoulders, inhale, and lift your chest off the mat, keeping your elbows close to your body.
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3) Seated Spinal Twist (Bhunamanasana)
The Seated Spinal Twist is useful for relieving back pain, improving digestion, and enhancing spinal mobility. Place your right foot on the outside of your left leg by bending your right knee. Inhale, stretch your spine and exhale with a twist to the right and your left elbow on the outside of your right knee.
4) Triangle Pose (Trikonasana)
The Triangle Pose is a powerful asana for improving posture, strengthening the legs, and stretching the hips and hamstrings. It also opens the chest and shoulders, promoting better breathing. Stand with your feet wide apart, turn your right foot out, and extend your arms parallel to the floor. Reach forward with your right hand, hinge at the hip, and place your right hand on your shin, ankle, or floor. Extend your left arm up towards the sky, creating a straight line from your fingertips to your left foot.
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5) Wind-Relieving Pose (Pawanmuktasana)
The Wind-Relieving Pose is a seated posture that helps release tension in the lower back, hips, and digestive system. It also promotes relaxation and calms the mind. Start by lying on your back and bring your knees towards your chest. Clasp your hands around your shins and gently hug your knees towards your chest. Rock gently from side to side, massaging your lower back.
[Disclaimer: The information in this article is provided by a registered medical practitioner. However, we recommend you consult your healthcare provider for accurate diagnosis and treatment.]