Sitting for a long time and impacting the body of office workers
Office workers often sit continuously for many hours, causing spine, shoulders and hips to be limited in movement. This leads to back pain, hunchback, shallow breathing and reduced concentration at the end of the day.
Yoga instructor Simran Bhana - of Kaivalyadhama (India) - said that the human body is designed to move continuously, not to hold the same posture for too long. She emphasized that short yoga exercises help "reactivate" the body, reduce neck and shoulder muscle tension and support the spine to return to its natural state.
8 yoga poses to help reduce pain and improve posture
Experts recommend taking turns performing the following 8 poses during the working day:
Urdhva Baddhanguliyasana (sitting with extended arms): String and reaching straight up helps stretch the spine, open shoulders and reduce upper back tension.
Uttanasana (standing with the body bent): Bending forward helps relax the lower back, neck and increase blood circulation to the brain.
Marjaryasana–Bitilasana (cat - cow): Bend and sag your back in rhythm to help keep the spine flexible and reduce stiffness.
Spinal Twist: Helps reduce back muscle tension, improve body rotation and support digestion.
Paschimottanasana: Stretching the hamstrings, lower back and soothing the nervous system.
Ustrasana (camel pose): Expands the chest, improves the hunched posture and increases breathing capacity.
Bhujangasana (cobra pose): Increases back muscle strength, reduces back pain and improves spine.
Purvottanasana (reverse plank): Increases strength of shoulders, wrists and abdominal muscles, helping to stabilize the whole body.
These poses can be performed right in the office or at home in just a few minutes each day, helping the body recover natural movement and reduce the accumulation of stress from sitting for a long time.
Maintaining a gentle exercise habit during the working day not only improves posture but also helps reduce fatigue, increase energy and support long-term spinal health.
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