“Yoga is 99% apply & 1% idea” is a well-known quote by Yoga Guru Sri Okay. Pattabhi Jois. This implies, your data is nugatory should you don’t apply it. Yoga is a apply that promotes holistic well being by concentrating on problematic areas within the physique. There are particular yoga asanas for explicit issues. Nevertheless, many individuals discover it tedious so as to add yoga to their routine as a consequence of lack of curiosity or time. Conserving this in thoughts, we have now curated 5 asanas that may be carried out whereas sitting on a chair. You possibly can carry out these at any time and anywhere. This protects time, but additionally relieves muscle rigidity as a consequence of extended sitting.
Marjariasana Bitilasana or Seated Cat Cow Pose
This can be a seated variation of cat cow pose which is most helpful for older adults who can’t do standing yoga. This pose releases stress and stretches the higher physique together with backbone, neck and higher again. Observe these steps:
- Sit on a sturdy chair like a picket chair.
- Hold your backbone and legs straight.
- Place your fingers on the thighs.
- Inhale and arch your again in order that your chest opens up
- Now, exhale and slowly arch your higher physique in direction of the chest with chin positioned on the chest
- Repeat this 10 occasions.
Virabhadrasana or Seated Warrior Pose
Virabhadrasana on a chair is a straightforward train. This yoga posture strengthens the arms, calves, thighs, again muscle groups, neck, chest, shoulders and stomach. Doing this pose on the chair day by day for five minutes can open up muscle blockages. Observe these steps to do that yoga:
- Sit on the correct aspect of the chair along with your proper leg on the entrance.
- Put your left leg on the left aspect of the chair with toes touching the bottom.
- Hold your proper leg at 90 levels.
- Stretch your left leg backwards as a lot as you’ll be able to.
- Now, slowly elevate your fingers upwards and stretch them.
- Keep within the place for 30-40 seconds.
- Now, come again to the beginning place.
- Repeat this 10 occasions.
Garudasana or Seated Eagle Pose
Eagle pose is particularly for strengthening arms and shoulders. That is a straightforward pose that you would be able to carry out whereas sitting in your workplace. It helps in tightening shoulders and bettering arm power. Observe these steps:
- Sit on a sturdy chair like a picket chair.
- Place your proper leg on the left thigh and left thigh on the correct. This can be a padmasana pose.
- Cross your fingers such that your palms are touching.
- Now, stretch your fingers in direction of the ceiling.
- Don’t let your fingers contact your ears.
- Keep on this pose for 30 seconds.
- Repeat 8-10 occasions.
Ardha Matsyendrasana or Seated Half Spinal Twist Pose
This is among the primary sitting yoga poses that you would be able to carry out to extend flexibility. Since extended sitting hampers muscle power, doing this posture a number of occasions a day can forestall pressure and shoulder ache.
- Sit on the aspect of the chair and hold the chair on the aspect of your left hand.
- Maintain the again of the chair tightly and transfer your higher physique to the left aspect.
- Breathe in and attempt to stretch your backbone with out bending it.
- Slowly return to the beginning place whereas exhaling.
- Do the identical on the correct aspect.
- Repeat the method 8-10 occasions.
Eka Pada Rajakapotasana or Seated One-Legged Pigeon Pose
This pose is nice to train your legs. On account of sitting, leg power additionally will get compromised. Doing this yoga asana each 4-5 hours helps hold your legs and knees train.
- Place the heel of the correct foot on the thigh of the left foot.
- Hold the knee parallel to the heel.
- Respiratory out and in at a standard tempo.
- Maintain the posture and hold respiratory for 30 seconds.
- Now, return to the beginning place and repeat the identical along with your left foot.
- Repeat 8-10 occasions.
These yoga asanas are nice to train your physique whereas being seated.
Picture credits- freepik
