Yoga for Exercise if You Seat Often
These Yoga for Exercise are welcome for those who spend more time sitting at home and want to stretch the body, especially the back, spine, and legs.
For those who work from home, these exercises are ideal because you can practice them next to your workplace in your home.
Let’s improve the blood flow in our body with these yoga exercises,
1. Stretching the tendon
Get down on your knees, sit on your feet, then stretch forward and lie down so that you touch the floor with your forehead. Stretch your arms along your body and turn your palms up.
Take a deep breath and relax. Then stand up, lie on your back, and stretch your legs.
Raise one leg by holding it down as shown in the picture below and stretch it. Both feet should be at right angles all the time.
Repeat the same procedure with the other leg.
2. Cat Pose
Kneel on your knees and lean on your hands so that your knees are shoulder-width apart and your arms shoulder-width apart. Stretch your back as much as you can, pulling your abdominal muscles inward.
When you touch your chest with your chin, start exhaling. Repeat the exercise five to ten times, then return to the fetal position.
3. Sphinx pose
Lie on your stomach with your legs outstretched and lean on your elbows, just like in the picture. Your elbows should be shoulder-width apart.
Lightly press the floor with the upper part of the feet, and with the hips press forward.
Do not peel off the floor, as this will not stretch the spine.
4. Stretching the spine
Lie on the floor on your stomach with your feet together and your arms around your body facing up. Lift your head, look straight, and slowly raise your upper body and legs as high as you can.
Make sure your hands stay close to your body and your feet stay together all the time.
Inhale while lifting, hold for a few seconds, then exhale and return to the starting position.
5. Onion Pose
Position yourself as in the previous exercise, inhale, raise your legs and arms, and then grasp your legs with your hands as in the picture. You will feel the spine stretch.
Do not make sudden movements during this exercise, so as not to injure yourself.
6. Release the wings
Spread your feet about a meter away. Place the right one at a 90-degree angle, and the left one in the same place. Inhale lightly and extend your left arm over your head so that your palm is facing inwards.
Breathe in and turn your gaze to your palm. Repeat with the other side of the body.
7. Pigeon pose
Sit on your knees with your back straight. Extend the left leg backward while opening the right leg, after which you should sit in the position as in the picture.
You will feel tightness in the tendons of the legs. Keep your hands on the floor and straight all the time, while pushing your hips slightly towards the floor.
Breathe like that for a few seconds, then change legs.
8. With your feet on the wall
Lie on the floor next to a wall, stretch your legs up, and lean against the wall at a 90-degree angle.
Breathe without separating your back from the floor.