Persistent exercise can also significantly alleviate back and joint pain.

If you’re hunched over your laptop at the moment, you’re not alone. Calculate how many hours you sit, eight hours a day, five days a week! It may be better to skip counting and look at these yoga poses to help erase the effects of sitting on your spine.

  • Stand straight and spread your legs slightly more than one meter. The fingers of the left foot should be directed to the left side and the fingers of the right foot should be directed forwards.

Lift your arms up to your shoulders and spread them out. Your palms should be positioned downwards. Bend the knee of the left leg and lower enough to form a 90° angle with the leg (at the knee).

Stay in this position for approximately 20 seconds. Breathe deeply during this time. Then repeat the same thing on the other side.

Why makes this posture useful: This posture will allow you to stretch the muscles of your inner thighs, chest, abdomen, and shoulders. The result is nicely toned muscles of the arms, legs and lower abdomen.

  • Spread your legs and widen your hips. While you raise your hands upwards with your palms facing each other, bend your knees and direct your buttocks backward as if you are sitting on a chair.

You should not move the knees further than the toes. Pull your stomach muscles inward and keep your back in a straight position. Stay in that position for 20 seconds and breathe deeply. Take a short break and repeat the posture.

Why makes this posture useful: This posture is useful for improving body posture because it teaches us how to keep our back straight. It will adorn you with beautiful firm legs and greater stability of the body.

  • One can say that this posture is a combination of the previous two.

Stand in posture 1, then bring your right arm closer to your left arm, point your palms toward each other and start lifting your arms upwards, while you are facing the left direction. Stay in that position for 30 seconds. Then repeat it on the other side.

Why makes this posture useful: This posture helps you stretch the muscles of the entire body and strengthen your legs and arms.

  • Kneel in a dog pose. Your hands should be on your shoulders with your fingers spread out. Slowly start lifting your knees from the floor and completely straighten your legs.

Move your legs backwards a few centimeters and move your arms forward in order to stand in the correct position (as shown in the picture).

Make an effort to move your heels closer to the floor. Make sure your back is straight all the time. Breathe deeply and stay in this position for at least 40 seconds.

Why makes this posture useful: This posture helps you strengthen the upper part of the body. During this posture, the hips are higher than the heart, so this improves the overall circulation.

  • Lie on your stomach. Place your arms on your shoulders, just below them. Raise the upper body by means of your hands and the back part of the body by means of the toes. Try to push the heels backward. Your upper and lower body should be at the same height.

Stay in this position for 10 seconds, and then straighten your arms in the part of your elbows. Now, your upper body should be higher than your lower body. Stay in the second position for 50 seconds. Hold your back straight and breathe deeply.

Why makes this posture useful: This posture is simple, however slightly more endurance is required. It strengthens the upper body and all major muscles of the arms, legs, and stomach.

  • Sit on the floor and bend your knees. Bend the upper body backward and lean on your hands. Lift your feet up from the floor, and then extend your arms forward so that they are parallel to the floor.

Your body should form the letter V. Hold your back straight and start stretching your legs with your fingers straight. Stay in this position for approximately 30 seconds. Repeat it 5 times.

Why makes this posture useful: This posture will help you strengthen the muscles in the center, i.e. the abdominal muscles, as well as the back muscles and the legs.

  • Stand straight and spread your legs slightly more than one meter. The fingers of the left foot should be directed forward, and the fingers of the right foot should be directed towards the right side.

Bend in the right direction and place your right hand behind your right foot. Stretch your left arm upright so that it will be perpendicular to the floor.

Try to shape a straight line with your right foot and both hands. Stay in this position for 20-30 seconds. Then repeat it on the other side.

Why makes this posture useful: You will immediately feel your muscle stretch in the center of the body. In addition to the legs, the hands also lift a heavy load from this exercise, so the result is strengthened muscles of the hands and feet.

  • Sit on the floor with your legs straight. Put your left leg over the right one and place your foot next to the right knee. Turn your upper body on the left.

Turn your left arm to the left, and bend your right arm in the part of the elbow and place the elbow in front of the left knee. Turn your head to the left and keep your back straight. Breathe slowly and stay in this position for 20-30 seconds.

Then do the same on the other side.

Why makes this posture useful: This posture helps you stretch your back, neck and shoulder muscles. It is especially useful to improve digestion and increase blood flow to the lower abdomen.

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