As you strain your neck and shoulders to stare at your computer all day, your legs are being exposed to pins and needles from sitting in the same position for hours. Before hitting the couch or your bed, why not engage in a little yoga to help you unwind from a long day of work?
Sitting all day is not only terrible for your muscles but is hazardous to your overall health. Little changes such as standing desks and taking a walk around the block during lunch might sound pointless, but they are effective in boosting blood circulation and keeping your muscles active during the day.
After-Work Yoga Poses to Try
If you have fallen victim to uninterrupted sitting for hours at a time, you need to engage in a few yoga exercises to help you reverse the damage done from sitting around all day long.
1. Mountain Pose
Open up your chest and give your body a powerful stretch from Mountain Pose.
- Start by standing tall with your feet hip-width distance apart. Your hands should be by your sides.
- Take a deep breath in and gently raise your arms overhead with a slight turn of your wrists so your hands start to face the back wall.
- Option to take a slight bend backward.
- Focus on your breathing and hold this position for a few minutes.
2. Cat/Cow Pose
An effective pose to reduce stress and heal tension headaches.
- Get into a tabletop position with your palms faced down on your mat and your feet on the mat.
- As you inhale, push down on the mat and curve your body up to round the spine and come into cat position.
- As you exhale, lift the chest and drop the belly down to come into cow pose.
- Perform these exercises for about 30 seconds.
3. Bound Angle Pose
- Get into a comfortable seated position on your mat and keep your back straight.
- Open your legs to lower your knees towards the ground and bring the soles of your feet together to touch.
- Bring your arms towards your feet and wrap your hands around your toes or at any part of your feet.
- Gently start to move your knees up an down like a pair of butterfly wings.
- Hold this position for about 30 seconds.
4. Cobra Pose
Part of the backbend family, cobra pose will give your back a good stretch and lengthens the spine.
- Get onto your belly on your mat with your legs extended back and your arms in front of you.
- Bend your elbows and bring them close to your chest. Keep your hands on the mat, palms facing down.
- Using your hands, push up to lift your chest, neck, and head off the ground to give your upper body a powerful stretch.
- Shift your gaze upwards and relax the face and neck.
- Hold this position for about 10 to 20 seconds and gently release to the starting position.
- Repeat for at least 2 – 3 rounds.
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Get Fit: The 5 Best After-Work Yoga Poses. (2016, April 15). Retrieved from https://laurenconrad.com/blog/2014/06/get-fit-the-5-best-after-work-yoga-poses/
Gregoire, C. (2017, December 07). Your Desk Job May Be Hurting Your Health. Here’s The Remedy. Retrieved from https://www.huffingtonpost.com/2013/08/07/yoga-desk-job_n_3707818.html