Scientists studying the effects of sitting have warned us to be cautious about how much time we spend in our seats. Heart disease, obesity, intestinal issues, varicose veins, weak bones, muscle degeneration, brain damage, and an increased risk of colon, breast, endometrial, and lung cancer are all associated with sitting too much.
What Effect Does Long-Term Sitting Have On Your Posture?
Long periods of sitting also have a massive effect on your posture. When you sit for hours in front of a computer screen, your head naturally moves forward from its neutral posture. This places undue tension on the cervical vertebrae, resulting in neck, shoulder, and back pain. The discs in your spine become squeezed when you sit in a slumped or rounded position. They will lose their potential to expand and contract with motion over time, which increases the chance of disc herniation.
Let's Take The Help Of Yoga
What's the good news? Yoga is an excellent approach to counteract the detrimental consequences of spending all day sitting, typing, clicking, and looking at screens Even if your profession or lifestyle demands you to sit for lengthy periods, simple yoga asanas can help you combat the harmful effects of too much sitting.
1. Downward-Facing Dog (Adho Mukha Svanasana)
- On the floor or mat, get down on all fours.
- Place your knees beneath your hips and your hands, wrists aligned, beneath your shoulders.
- Spread your palms and squeeze your hands together. Tuck your toes in and raise your knees.
- Raise your seated bones to the ceiling.
- Stretch your tailbone away from the back of your hip and bend your knees slightly.
- Exhale and firmly squeeze your hands together.
- Make sure your shoulder and hip positions are correct, and that your weight is evenly distributed on both sides.
- Keep your chin tucked in and your head in line with your upper arms – don't let it hang.
- For 1 to 3 minutes, stay in this position.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
- Begin on all fours with your knees below your hips and wrists below your shoulders in a tabletop position.
- Inhale, allowing the stomach to sink, then push the sitting bones upward, drawing the head, shoulders, and chest forward.
- Exhale while arching your back like a cat, bringing your belly button closer to your spine and your pelvis closer to your rib cage, and dipping your head toward the floor.
- 5–10 times, switch between these two positions.
3. Pigeon Pose (Kapotasana)
- Begin in a tabletop or Downward-Facing Dog position.
- Place your right knee in front of your mat at an angle.
- Place your left leg as far back as possible. Your left groin will be positioned over your right ankle.
- Keep your hips square by opening them as much as possible.
- You can either keep your body upright and support yourself with your hands, or you can fold your upper body down and rest your head on your hands.
- Inhale deeply. Hold this position for at least 5 minutes.
- Then place your left knee in front of your mat and repeat the same steps.
4. Bridge Pose (Setu Bandha Sarvangasana)
- Lie down on your back, knees bent. Your arms should be at your sides and your feet should lie flat on the ground in line with your knees.
- Squeeze your buttocks and raise your pelvis to the ceiling. With your back off the ground, lift your torso upward. Your shoulders will support your body in this situation.
- Focus on squeezing your buttocks for 5 seconds while holding the bridge and then gently lower the torso.
- Repeat 10 to 15 times for every set for a total of three sets.
5. Child’s Pose (Balasana)
- Kneel with your buttocks on your feet in a kneeling stance.
- Spread your knees apart and bend forward, your arms stretched out in front of you.
- Place your brow on the ground in front of you.
- Keep your arms outstretched.
- Inhale and exhale slowly, concentrating on releasing any tightness in your back.
- Maintain this position for up to 5 minutes.
6. Happy Baby Pose (Ananda Balasana)
- Bend your knees into your tummy while lying on your back.
- Hold the outside of your feet with your hands as you inhale. Raise your knees towards your armpits.
- Check that your ankles are above your knees and that your heels are flexed. To create pressure and resistance, push your feet into your hands while pulling your hands down.
- Hold the position for 30 to 60 seconds.
7. Sphinx Pose (Salamba Bhujangasana)
- Lie down on your tummy with your legs stretched out in front of you.
- Engage your lower body muscles to keep your pelvis attached to the floor.
- Place your forearms and hands on the floor with your elbows under your shoulders.
- Lift your head and upper body softly by rolling your shoulders back.
- Raise your head and shoulders.
- Keep your attention straight ahead while remaining involved in the stretch and muscles being used.
- Hold this position for approximately five minutes.
8. Seated Forward Bend (Pashchimottanasana)
- Sit with your legs in front of you to begin.
- Reach your arms to your sides, then up and above your head, toward the ceiling.
- Inhale deeply while expanding your spine.
- Exhale to stretch your spine as you bend forward. As you tilt forward, keep your spine long.
- Keep your spine in this position or allow it to round forward.
- During this stance, keep your feet flexed. Hold your ankles or shins for an extension if you can reach them.
- Maintain the posture for 1 to 3 minutes.
9. Two-Knee Spinal Twist Pose (Supta Matsyendrasana)
- Lie down on your back, knees to chest, arms stretched out to sides.
- Lower your legs to the left side while twisting them close together.
- Turn your head to the right to increase the stretch. You can also press down on the knees with your left hand.
- Both shoulders should be on the floor.
- During this stance, pay attention to your breathing.
- Hold the position for at least 30 seconds.
- Continue the process on the other side.
10. Locust Pose (Shalabhasana)
- Lie down on your stomach, arms at your sides, palms facing up.
- Place your feet parallel and hip-width apart.
- Face the earth with your forehead.
- Lift your head, chest, and arms as high as your body will allow.
- Lift your legs as you lift your upper body for a better stretch.
- Stretch the back of your neck while keeping your gaze straight or up.
- This pose can be hold for up to one minute.
- Take a little break before continuing.
If we don't do something about it, sitting will take a toll on our bodies. Of course, we're all busy people, and finding time to do yoga might be difficult. If you can't make it every day, make it at least once a week. This will greatly assist your body and spine. Yoga also has other advantages, such as enhancing flexibility and weight loss. Yoga is beneficial to everyone, whether you are an office worker, an athlete, or a couch potato.
Disclaimer: The information on this site is provided solely for educational reasons and is not intended to replace the medical treatment provided by a healthcare professional. Because each person's needs are different, the reader should check with their doctor to see if the information is appropriate for them.
