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6 yoga poses to stretch out a long day of sitting at your desk.

Did you know sitting for extended periods of time can lead to increased risk of high blood pressure excess body fat, high blood sugar and that pesky lower back stiffness?


To counter the effects of too much sitting we recommend these 10 poses




1. Cow/Cat: This posture is great to relieve pressure in the low back and release the spine. To start

a. Come to table top

b. Inhale-Look up chin facing the ceiling drop your belly


COW



c. Exhale- press your hands into the mat, curl your shoulders, inhale belly to spine


CAT






Repeat 5 times



2. Easy Pose with neck stretch- This asana is wonderful for elongating the spine and releasing pressure in your low back and neck.


a. Sit in the middle of your mat. Remove the abundance (glutes) until you find yourself seated on your sitz bones or tuberositas. Sitting on these points should feel AMAZING❤️


b. Gently bring your left ear to your left shoulder. Use your left hand to push your head closer to your ear. You should feel a wonderful stretch on the right side of your neck.





c. . Gently bring your right ear to your right shoulder. Use your right hand to push your head closer to your ear. You should feel a wonderful stretch on the left side of your neck



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3. Adho Mukasavasana- Downward facing dog. This pose is useful for stretching the entire back body.


a. Come to the center of your mat. Inhale arms up and over your head. Exhale finger tips to the ground. Walk out to downward facing dog pose. Both hands and feet should face the front of the room like the number 11. Press your belly button to spine. Head drops back between the shoulders. Gaze is towards the back wall.





Pada Adho Mukha Savasana- Three Legged Dog


This asna is wonderful for stretching the spine and hamstrings.


a. Come to the center of your mat. Inhale arms up and over your head. Exhale finger tips to the ground. Walk out to downward facing dog pose. Both hands and feet should face the front of the room like the number 11. Press your belly button to spine. Head drops back between your shoulders. On the exhale lift the left leg hold for 10-20 seconds try







5. Makarasana- Dolphin Pose


This pose is great for stretching the hamstrings glutes and releasing a tight back



a. Come to the center of your mat. Inhale arms up and over your head. Exhale finger tips to the ground. Walk out to downward facing dog pose. Both hands and feet should face the front of the room like the number 11. Press your belly button to spine. Head drops back between your shoulders. Bend the left forearm, bend the right forearm. Drop the head. Walk your feet as close to your chest as possible.




6. Ananda Balasana- Happy Baby

This asana is wonderful for releasing stress, stretching hips and arms.




a. Lie down in corpse pose in the center of your mat. Take your legs straight up into the air. Bend your knees, reach for your feet with your hands. Hold for 10 seconds to 60 seconds.





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