5 ideal yoga positions for those who sit most of the day

Sitting all day is a consequence of modern life, especially for those who work in an office. Without realizing it, we spend hours and hours in the same position, which can bring us health problems.

In addition to muscle aches and circulation problems, sitting all day can increase your risk of developing diabetes or having a heart attack, according to a study published by the US National Library of Medicine.

One way to mitigate the harm of this position is to exercise and stretch the body, and yoga postures are excellent in these areas. In addition, this practice also helps to relieve stress and control anxiety.

Learn about some of the best positions to combat the effects of a whole day sitting in your office chair and start practicing today:

1. Kapotasana – Pigeon Pose

After spending all day sitting on your buttocks, they deserve a good stretch, right? For this, you can resort to the pigeon pose, which is excellent for stretching and relaxing the glutes.

Start by positioning yourself with your hands and knees on the floor, then bring your right foot forward until it is between your hands. Bend your right knee and rotate your thigh outward, bringing your heel just in front of your left thigh.

Lean forward, wait 20 to 25 seconds and repeat the position with your left leg.

2. Baddha Konasana – Tailor Pose

Groin strain can be a result of awkward positions we assume during the day, such as standing too long cross-legged or supporting weight more on one side than the other.

To alleviate this discomfort, sit on the floor and bend your knees, allowing them to open as wide as possible. Holding your ankles, bring your heels as close to your pubic bone as possible, always keeping the soles of your feet together.

You can gently press on the inner side of the thigh to help relax the groin. Lean forward and count ten breaths.

3. Gomukhasana – Cow Face Pose

When we spend a lot of time sitting, the spine curves, the shoulders droop, and we shrug our chest, which makes it difficult for us to breathe and can end up causing anxiety.

Relief for these symptoms is in the cow face pose, which consists of lining up your right arm with your ear, pointing up, keeping your palm facing the wall behind you and your thumb pointing to the right side. Bend your elbow and stop for a moment.

Then, extend your left arm out to the side, with the back of your hand facing the wall in front of you and your thumb pointing down. Bend your elbow and try to touch one hand to the other. You can also use a belt or towel to hold your hands together.

4. Uttanasana – Intense Stretching Pose

In addition to stretching the entire body, the uttanasana pose puts you in a head-down position, which favors blood flow towards the brain and helps you to clear your mind.

To play it, spread your feet hip-distance apart, bend your knees slightly and lean forward. If you feel a little curved in your spine or tight calves, keep your knees bent.

Gradually, as you practice this position, you will be able to straighten your knees. Remember, the goal is to stretch your back, not stretch your legs.

5. Parivrtta Trikonasana – Triangle Pose with Trunk Rotation

Sitting for long periods flattens the discs between the vertebrae and can lead to compression of the spine. To alleviate this effect, you can use the triangle pose with trunk rotation, which promotes a nice stretch of the spine.

Start with both feet together and bring your right foot back approximately three feet, turning your foot out at a 45-degree angle. Align your heels to be stable, lean forward and place your right hand on the floor just outside your left foot.

Raise your left arm and begin rotating your torso up and to the left, following your arm. Remember to synchronize the movement with your breathing, inhaling as you stretch and exhaling as you return your body to the relaxed position.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.