International Yoga Day 2023: How Yoga Helps With Back and Shoulders After Long Hours of Sitting? 4 Asanas to Try

International Yoga Day: This holistic approach to wellness not only brings physical relief but also promotes mental tranquility.

Extended periods of sitting, whether in front of a computer, while traveling in a car or on a plane, can have a detrimental impact on your body. These days, sitting in front of the screen has become a common practice for eight to nine hours. Although it is a requirement for the workplace, we also owe something to our bodies that we exercise so much.

Sitting for long hours often leads to stiffness, fatigue, and a general feeling of discomfort. But have you ever wondered about the physical implications of prolonged sitting? According to experts, sitting for long hours can strain your hip flexors, which in turn can cause lower back pain. These hip flexors are connected to the front of the lumbar spine, pelvis, and femur. When squeezed, they put continuous stress on your back. This tension can also affect the pelvis, rib cage, and diaphragm, and even weaken the gluteal muscles, creating a ripple effect of discomfort.

Engaging in yoga poses that specifically target areas of tension can serve as an effective remedy for ailments commonly experienced at desk jobs. Additionally, the mind-body aspect of yoga can help alleviate the damaging effects of stress associated with high-pressure jobs by calming the mind and reducing racing thoughts.

What happens when we sit for long hours?

Additionally, many people experience upper body, neck, and shoulder tension when they spend most of the day typing or hunched over a computer or phone. Research indicates that leading a highly sedentary lifestyle is associated with a shorter lifespan and increased risk of chronic diseases like heart disease and diabetes, along with other serious health problems.

Importance of self-care for office workers

India.com contacted Dr. Rajeev Rajesh, Director of Yoga at Jindal Naturecure Institute, Bangalore, who explained why yoga is important in this busy culture. It can be challenging to divert attention from screens and make time for much-needed rest and relaxation. However, it is crucial to recognize that self-care plays a vital role in improving productivity, workplace satisfaction, and overall personal and professional success. And that’s where yoga comes in as an amazing self-care tool for you. Yoga can enhance and promote compassion, kindness, and self-love, giving you permission to take care of your own needs. It provides a space for awareness, contemplation, and introspection, helping you discover your genuine needs. Through a consistent yoga practice, you gain insight into how to creatively and effectively address these needs in your unique life.

How to incorporate yoga into your office routine and achieve balance

Incorporating yoga into your daily routine has the potential to revolutionize your physical and mental well-being. The benefits of yoga extend far beyond treating physical ailments like neck pain or joint discomfort. Engaging in this practice allows you to gain a deeper understanding of the patterns and strengths that shape your life. This self-awareness plays a critical role in achieving a harmonious work-life balance. By clearing mental clutter, yoga allows you to stay organized and plan your day with precision, avoiding unnecessary obstacles.

4 yoga poses to relax your back and shoulders

Cat Cow Pose: Assume a kneeling position on the floor, making sure that your hands are firmly placed in front of you. Keep a shoulder-width distance between your hands and place your knees directly under your hips. Take a deep breath as you gently round your lower back, lift your head, and tilt your pelvis up, resembling a “cow” shape. Exhale fully and contract your abdominal muscles, arching your spine as you lower your head and pelvis in a “cat” fashion. Repeat this sequence several times.

Child’s posture: Assume a seated position on your heels, allowing your knees to be comfortably the width of your mat apart. Slowly lower your head towards the ground. Choose one of the following arm positions: extend your arms forward, let them rest at your sides, or place your hands under your forehead. Take deep breaths, directing the inhalation toward the lower back. Stay in this resting pose for anywhere from 30 seconds to several minutes. When you are ready to come out of the pose, exhale and gradually roll up, vertebra by vertebra, or return to sit upright.

Downward Facing Dog Pose: Start by getting on all fours, forming a table with your back as the table top and your hands and feet as the table legs. As you exhale, lift your hips up, straightening your knees and elbows, creating an inverted V shape with your body. Make sure your hands are shoulder-width apart, your feet are hip-width apart and parallel to each other, and your toes are pointing forward. Press your hands firmly into the floor and widen your shoulder blades. Maintain an elongated neck by gently drawing the ears towards the inside of the arms. Hold downward facing dog and breathe slowly and deeply. Focus your gaze towards your navel. Exhale and gently bend your knees, returning to Tabletop Pose. Allow his body to relax in this position.

Seated mid spinal twist: Assume a seated position with an upright posture, extending your legs forward and bringing your feet together. Bend your right leg and place the heel of your right foot next to your left hip. Cross the left leg over the right knee. Place your right hand on your left foot and place your left hand behind you. Inhale gently, and as you exhale, turn your waist, shoulders, and neck to the left and gaze over your left shoulder. Hold this twisted position and continue to breathe slowly and steadily. Gradually return to the starting starting position and repeat the same sequence on the opposite side.