Expert Tips: These 5 Yogasanas are best for women who sit all the day

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Yoga is a great exercise for the whole body. Yoga asanas have rotations, opposites, supine and prone poses, leaning back, forward bend, and a wide range of other postures that give the body 360-degree exercises. Yoga is extremely important for women who spend long hours at a desk job. If you spend most of your day in front of your laptop or computer, then yoga is for you.


Yoga is not only a great physical exercise, but it also helps to calm the mind to relieve tension and anxiety. A sedentary lifestyle or even sitting for long periods can put a lot of pressure on the body, especially on your back. Yoga has special postures to strengthen the back and make it more flexible. You should tone your body and build your core to prevent any health problems in the long run. Yoga can help increase your stamina, flexibility, strength, endurance, and even immunity. Here are some asanas that you can incorporate into your routine. Yoga Master, Philanthropist, Religious Guru, and Lifestyle Coach Grand Master Aksharis telling us about these Yogasanas.


Yoga pose


1. Santulanasan - Planck Pose

  • To do this, lie flat with your palms under your shoulders.
  • Raise your entire body and keep the knees straight.
  • Keep your back straight with wrists, elbows, and shoulders.

2. ChaturangDandasana - Four Limbed Staff Pose

  • Start with Santulanasana.
  • When exhaling, bring the body parallel to the floor in half push-ups.
  • Pull the shoulders in and align them with your body.
  • When done correctly, the body resembles a rod or sticks or sticks.

3. Vasisthasana - Side Planck Pose

  • Start with Santulanasana.
  • Turn the body to the right to keep your right foot on your left foot.
  • Keep knees, heels, and feet together.
  • Make sure that both arms and shoulders are aligned by raising the right arms.
  • Turn your head and look at your right hand.
  • Repeat equally to the left.

4. Chakrasana - Wheel Pose

  • Lie on your back.
  • Fold your feet on your knees and make sure that your feet are firmly placed on the floor.
  • Fold your palms together with your palms facing towards the sky. Roll your arms over the shoulders and place your palms on the floor on both sides next to your head.
  • Inhale, put pressure on your palms and feet and lift your entire body to make an arch.
  • Look back and relax your neck.

5. Paschimottanasana

  • Start by spreading the legs forward.
  • You can keep your knees slightly bent.
  • Inhale, raise your arms upwards.
  • Keep your spine straight.
  • To keep the upper body on the lower body, exhale and bend forward.
  • Grab your big toes with your fingers.
  • Try to touch your knees with your nose.

When the body is flexible it remains energetic and dynamic. Muscle stiffness can cause many problems that lead to joint weakness, swelling, and even problems like arthritis. Always remember to start your yoga practice with a warm-up. Micro exercises are movements for the entire body that involve normal rotation of various joints to help your body stay safe from injury.