Yoga: 5 asanas to practice in the office

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Elia Tabuenca García
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Yoga: 5 asanas to practice in the office. If for work reasons you spend many hours in the office or in any case sitting at your desk, the practice of Yoga is the cure-all for you. Some asanas can be easily adapted to a practice to be easily inserted during working hours.

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If for business reasons you spend many hours in office or in any case sitting at the desk, the practice of Yoga is the cure-all for you. Some asanas can be easily adapted to a practice to be easily inserted during working hours.

Anyone who spends a lot of time sitting should get up from your chair every hour and take a short walk so as not to force the body to remain still for a long time in an unnatural position and perhaps with an incorrect posture for the spine.

But if you don't have a lot of time, when you have a five-minute break you can try to experiment with some of these positions, or the whole sequence. When you get back from the office, however, try to set aside ten minutes for a short asana practice before dinner if your time is limited.

The Yoga positions that you will find in the sequence below are aimed primarily at make the spine more flexible. If you suffer from neck pain, do not raise or lower your head too much while performing them, but keep your neck and head in line with your back.

These positions are also very useful for those who spend a lot of time sitting at their desk for reasons of study. From this point of view, remember that Yoga, in addition to keeping the body in training, helps the mind to regain it concentration more easily. A benefit that will certainly make you comfortable even at work.

Here are the 5 asanas adapted for the office proposals from


Sitting position of the cat

To practice the sitting position of the cat bring yourself to the tip of the chair with your back straight. Bring your gaze to the ceiling by arching your back slightly backwards. Then begin to slowly arch your back forward starting from the lower back. Place your hands on your knees and keep your arms relaxed as you practice. Look at the video.

Seated Crescent Position

After the anterior and posterior flexion of the back, here we are lateral flexion. This is an important movement that we may not be aware of enough. Practicing the half-moon position while seated helps to lengthen the torso.

You will need to bring your arms up and grab your left wrist with your right hand. Inhale and exhale, lean to the right, then return to center, reverse the wrist grip and lean to the left.

Position of the eagle with the arms only

Usually the position of the eagle it involves both the arms and the legs, but while seated you can practice it only with the arms. Sit comfortably with your back straight. Bend your elbows with your arms pointing upward.

Place your right elbow in the crook of your left arm and try to bring your palms together and join them by crossing your wrists. Hold for a minute and then reverse the position of the arms: bring the left elbow into the crook of the right arm.

Back stretch position

To practice this back stretch position you can use the back of the chair as a support. This is an exercise that will relieve the shoulders and upper back. Bring your arms up to the side of your ears.

Lean forward very slowly following your gaze until your hands touch the edge of the backrest. Contract your buttocks to prevent your back from hunching. After a few seconds, slowly go up again keeping your arms at the sides of your ears.

Back flexion position down

Here is a position that releases tension in the lower back. As in the previous position, the advice is to bring the arms upwards, to the sides of the ears, when you are still standing and to go down so that the arms remain in position following the movements of the back and head. If you can't touch the ground with your fingers, place your hands on your ankles or shins. Go up slowly, always keeping your arms at the sides of your head.

You can practice these positions in the office even several times a day. To always have a relaxed back and stay focused, it would be good to take a five-minute break every hour to devote to this little practice.

Guarda Thu la complete sequence.

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Read also:

10 reasons to practice Yoga (including sex)
Yoga: this is how it transforms body and mind from the first lesson onwards
Are you always seated? Walking for 2 minutes every hour extends your life

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