Table of contents:
- 7 Yoga poses while sitting in a chair are instant and easy to perform
- 1. Raised hands pose
- 2. Twist the pose
- 3. Wrist release pose
- 4. Side angle pose
- 5. Warrior pose
- 6. Desk shoulder opener pose
- 7. Relaxation: savanna pose
Stiff neck problems, body aches, and back pain are common among many office workers who have to sit for a long time in front of the computer. Relax, because there are a variety of simple yoga poses you can do to stretch and relax your body while recharging. Interestingly, you don't have to get out of the chair. Here are some choices of sitting yoga poses that you can do in the office.
7 Yoga poses while sitting in a chair are instant and easy to perform
1. Raised hands pose
Source: Huffingtonpost
The first sitting yoga pose that you can easily do is sit with your spine straight and your hands pointed straight up and wide open.
Do this while taking a deep breath, then exhaling. As you exhale, bring your body back with a slight bend in your back and upper chest in the shape of a chair. Hold this motion for a few seconds, then slowly release your hands at your sides.
2. Twist the pose
Source: Verywellfit
Still in a sitting position in a chair and your back is straight. Start by inhaling and exhaling, then place both hands on the chair handle and begin to slowly rotate your body from side to side. This method can help relieve back pain caused by sitting and bending over too long.
3. Wrist release pose
Source: Huffingtonpost
If you are an office worker who spends hours typing at the computer, then occasionally your wrists and arms need stretching.
Take a moment to bend your wrists in all directions. First, bring your right hand back by pressing the tips of your fingers with your left hand, holding it for a few seconds. Do the same thing alternately with the left hand by pressing it with the right hand.
Second, put your open hands upwards and then quickly shake your wrists to the side, up, and down. This will release tension in both hands.
4. Side angle pose
Source: Verywellfit
Stay in a sitting position with your feet touching the floor. Then bring the fingertips of your right hand to the floor and place them beside your feet, with your left hand straight up. Take a deep breath as you begin to tilt your body and place your right hand down, then hold it for a few seconds. Do the same thing alternately, with your left hand resting on your leg and your right hand perpendicular to it.
5. Warrior pose
Source: Verywellfit
Now, change your sitting position from the one that was straight to the side. Do it in a sideways position to the right with your right foot in front of the body, while your left leg is in the back and straightened out.
Place your hands at your sides with a wide open position, along with a deep breath. Then raise your arms straight up while exhaling slowly. do this movement repeatedly and alternately with the position of the left foot in front.
6. Desk shoulder opener pose
Source: Huffingtonpost
As the name suggests, other sitting yoga poses can be performed as if you were opening a drawer. The trick, slide your chair back away from the table and make sure only your hands can reach the table drawer. Extend your open arms so that they touch the drawer, then drop your head between your arms to achieve a good shoulder stretch.
The function of this movement is to provide a stretch after sitting upright in a chair for too long, as well as to bring the shoulders back in the right direction.
7. Relaxation: savanna pose
Source: Verywellfit
When everything is done, close your eyes, sit up straight, keep your feet on the floor, and place your hands on your lap. Hold this position for a few seconds while enjoying the process. This savanna position will help your body to absorb all the good benefits of all the yoga poses that have been done before.
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