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Health Desk, New Delhi. Modern lifestyle and the compulsion to work sitting at a desk for hours have ‘rusted’ our body. Often people think that lifting heavy weights or sweating for hours in the gym is the only way to keep the body fit, but experts believe that better mobility comes not from force, but from intelligent stretching and yoga.
Constantly sitting in the same posture leads to stiff hips, tight shoulders and back pain becoming a permanent companion. The good news is that you don’t need any complicated workouts to revitalize your body. Just these 7 selected yoga asanas can change your lifestyle.
Cat-Cow Pose: Lifesaver for the spine
If you sit bent over in front of the computer all day long, then ‘Cat-Cow’ exercise is most important for you. Come down to the ground on both your hands and knees. While inhaling, lower the stomach and lift the chest, then while exhaling round the spine. This simple action reduces friction between the vertebrae and provides lubrication to the joints. This exercise five to ten times is enough to remove the fatigue of desk job.
Adho Mukha Svanasana: ‘Powerhouse’ of full body stretching
Forming an upside-down ‘V’ shape with your arms and legs not only sounds impressive, but it also provides a tremendous stretch to the calves, thighs and shoulders. While doing this, keep the palms firmly on the ground and keep the spine straight. If you feel excessive stiffness in the body, keep your knees slightly bent. Remember, body flexibility begins with proper spinal alignment.
Low Lunge: Say Goodbye to Hip Stiffness
By sitting for hours our ‘Hip Flexors’ get contracted. In the low lunge position, place one foot forward and the back knee on the ground and gently push the hips forward. This pose opens up the hip muscles, resulting in immediate improvement in walking, running and standing posture.
Warrior II: Give your body strength like a warrior
Stand with legs apart and extend arms parallel to the ground while bending the front knee. Warrior II not only builds legs, but also improves hip stability. When your hips are stable, unnecessary stress on the knees and lower back is reduced.
Triangle Pose: The New Scale of Flexibility
There is nothing better than triangle asana for the rotation of hamstrings and spine. Keeping a distance between the legs, lean forward and place one hand on the ground or shin. This asana makes daily activities like lifting or turning very comfortable. Keep in mind, do not hurry in the asana, bend only according to the capacity of the body.
Bridge Pose: Permanent Cure for Lower Back Pain
Lying on the back, bend the knees and lift the hips up with the pressure of the feet. This ‘bridge’ strengthens the back of your body and opens up the front. Strong hips not only improve your walking style, but also protect your lower spine.
Spinal Twist while sitting: way to expel toxins
Slight rotation is very important to increase the rotational mobility of the body. Sit with your legs spread, bend one leg over the other and rotate the torso gently. It squeezes out tension from the spine. Keep in mind, the rotation should be smooth, do not give any kind of jerk.
Expert Advice: Remember, body improvement does not come from intensity, but from consistency. Repeat these asanas 3-4 times a week. Control your breathing; If you feel short of breath, slow down the pace. The real benefit of yoga lies not in depth, but in correct technique and quality.
