Sitting All Day? These 4 Yoga Poses Will Relieve Tension

Corporate warriors, this one’s for you!

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If you have a desk job, chances are you’re familiar with that feeling of sitting by your computer all day.

Unfortunately, all those hours you’ve spent hunched over your keyboard contribute to tension in your body – from achy shoulders to tightness in the hips as well as legs, and sometimes even a stiff neck.

For some people, this can also result in bad posture and low energy.

The good news is that it is possible to undo the damage caused by sitting at your desk all day (without having to quit your job). All it takes is a little time from each day to consistently do these 4 yoga poses.

Apart from soothing your body, these yoga poses can also help to calm a busy mind that is plagued by day-to-day work stress. So why not give them a try after a long day at work? Your body will thank you after that!

1. Forward fold (Uttanasana)

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If you have anxiety, the forward fold can do wonders for you as it calms your nervous system.

Besides that, your hamstrings, back muscles and glutes also get a nice juicy stretch while your abdominal muscles enjoy a gentle massage.

To get into this posture, stand with your feet hips-width apart and slowly bend forward from your hips. Bend your knees slightly to avoid locking them so you protect your tendons, ligaments and meniscus from tearing.

 

2. Downward facing dog (Adho Mukha Svanasana)

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The downward facing dog might look like a simple pose, but it is not to be underestimated because it can strengthen and stretch various parts of your body.

To get into this posture, come into an inverted V by stretching your hands out in front of you with your hips lifted and feet grounded at hips-width distance.

When you’re in the downward facing dog, the muscles in your arms, chest, shoulder and back are engaged. Also, you’re able to strengthen your wrist and ankle joints as well as stretch your leg muscles after a long day of sitting.

It is not only relaxing, but also energizing. So the next time you need quick relief from a stressful day, get into this pose!

 

3. Cobra (Bhujangasana)

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The cobra pose is a simple backbend that can counteract the hours of hunching over your desk.

It strengthens your wrist, arm, shoulder, back and abdominal muscles. As it also stretches your abdominal muscles, it helps to tone uterine muscles. Apart from that, it also contracts the dorsal muscles in your spine’s lumbar region, flushing out your kidneys.

To get into this posture, start by lying on the ground with your hands slightly in front of you. Tuck your elbows in and push up into your hands with a slight backbend. Make sure you bring your shoulders down to open your chest, while gazing upwards.

 

4. Fish (Matsyasana)

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If you feel tension in your neck or head, the fish pose can help you to relieve it.

Since it stretches the front of your body, expect to engage your throat, chest, hip flexors, abdomen and intercostal muscles. Also, as it contributes to strengthening the back of your neck and upper back muscles, you’ll have improved posture and spinal flexibility.

To get into this posture, sit on your hips with your legs stretched out together in front of you, with toes pointed (or get into a seated lotus position if you’re able to). Bring your hands under your hips and prop yourself up on your forearms while learning back.

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