Nowadays, sedentary lifestyle is taking heavy tolls on the mind and body of every office goer. Hence, we plan to cover several Seated Yoga Poses poses visually (Image + Video) in a 3-PART SERIES, that are simple to do within your office cubicle or desk range.
- PART-1: 5 Simple Seated Yoga Poses for beginners
- PART-2: 4 Semi-Advanced Seated Yoga Poses for yoga practioners
- PART-3: 6 Advanced Seated Yoga Poses for Hardcore Yoga practioners
1. Seated Crescent Moon pose for Neck & Shoulder strengthening [Anjaneyasana]
Continuous computer usage leads to weakened side-body muscles, thus manifesting a hunch in our posture. This hunched body heavily contributes to neck and shoulder pain in the long run. This is fixed by the “Seated Crescent Moon Pose” which is one of the simplest Seated Yoga Poses that helps you get back your taller spine position.
How to do Seated Crescent Moon pose?
- Sit comfortably on your Desk chair with your feet firmly placed flat on the ground
- Lift both your arms above your head and stretch your fingers wide (Extended Indian Namaste).
- Slowly and gently lean to the right-side, taking 2-3 deep breaths.
- Return to your normal position with the arms above your head.
- Repeat the same on the left side for another cycle.
IMPORTANT: Complete 5 reps of Seated Crescent Moon pose, 3 cycles each, twice a Day for optimal results
2. Chair Pigeon pose for improving hip & spine balance [Eka Pada Rajakapotasana]
Continous sedentary lifestyle in office leads to imbalance to the hips and lower spine. This Seated Yoga Pose helps you get back your body balance in no-time
How to do Seated chair pigeon pose?
- Sit comfortably on your Desk chair with your feet firmly placed flat on the ground
- Now, Cross your left leg over the right at a 90-degree angle
- Flex the muscle so that there is no pressure on the knee
- Stay in the upright position, with firm distribution on both sitting bones
- You will feel a gentle stretch in the outer muscle of the left thigh.
- Take 5-10 Deep breaths and come back to the original position, with both feet on the ground
- Repeat the same for the right leg for another cycle.
IMPORTANT: Complete 2 reps of Chair Pigeon pose, 3 cycles each, twice a Day for optimal results
3. Standing Seal Pose for spine, legs & shoulder correction [Dwikonasana]
Being one of the most versatile Seated Yoga Pose, this will help stretch both the spine & legs in unison, and will open up the shoulder muscles for more blood supply. It also tends to bring harmony between the mind and the body thus improving the mental stability of the practioner.
How to do Standing Seal Pose?
- Start this pose in a standing position.
- Place your legs 3-4 feet apart
- Bring the arms behind your body, and interlace the fingers together
- Squeeze the shoulder blades together. By doing so, lift the joint hands upward, folding forward at the hips
- Slowly bring your arms to the front
- Hold this position for 4-6 breaths.
- To release the pose, squeeze the shoulder blades together as you come back inhaling to an upright posture.
- Exhale while releasing the arms.
IMPORTANT: Complete 1-2 reps of Sit & Stand Chair Yoga Pose, 2 cycles each, twice a Day for optimal results
4. Sit & Stand Chair Pose for Strengthening Hamstring & glute muscle [Utkatasana]
With bad cushioning in your desk chair, your hamstring and glute muscles tends to become weakened over time. This muscle group is taken care by Stand & Seated Yoga Poses by flexing the glute muscles.
How to do Sit & Stand Chair Pose?
- Sit comfortably on your Desk chair with your feet firmly placed flat on the ground
- Press down your heels, only use your legs & glutes muscles to stand.
- Take 3-5 Deep Breaths and Sit down slowly with straight back.
- Avoid Leaning forward or shifting your hips from one side to another.
IMPORTANT: Complete 3 reps of Sit & Stand Chair Yoga Pose, 3 cycles each, twice a Day for optimal results
5. Table top wrist stretch pose for strengthening hand muscles [Bharmanasana Wrist stretch]
Operating a computer or a laptop for several hours a day can build up tension in the fingers, hands & wrists. This table top wrist stretch pose should be done as often as possible throughout the day to increase the blood flow to your digits thus releasing the tension in the muscles.
How to do Table top wrist stretch pose?
- Begin by extending your arms above your head and draw inwards and outwards circles with your wrists.
- Follow this by opening the fingers and closing the fists which releases tensed muscle.
- Then place your arms in front of you on the table, with your palms facing outward.
- Apply a downward gentle pressure on each palm to stretch the wrist on each side.
- Switch the palms to face downward for a opposite-stretch of the forearms.
- Hold each stretch for 6-10 breaths.
IMPORTANT: As many cycles and reps in a day, as possible.
As mentioned earlier, this article is a piece of 3 PART SERIES that covers extensive Seated Yoga Poses that one can do in their office space. Stay tuned for more Simplified Yoga series for Teens
With these above exercises to heal back pain, practised at periodic levels (atleast 4-5 times a week for 20 minutes each day) one can easily heal back muscles. For an advanced strengthening program you can check out our Heal your Back in 21 Days Free Guide.
Also do have a look at our DETAILED ANALYSIS & HONEST ATTEMPT to review “Unlock Your Hip Flexors” Program.
