Yoga Tips: If you watch TV or mobile all day, do this yoga while sitting, the body will remain healthy

If you spend a significant amount of time watching TV or using a mobile device, incorporating yoga while sitting can help promote physical well-being. Here are some yoga tips for maintaining a healthy body while seated:

1. Seated Spinal Twist (Ardha Matsyendrasana): Sit up straight with your feet flat on the floor. Twist your torso to one side, placing one hand on the opposite knee and the other hand behind you for support. Hold the twist for a few breaths, then repeat on the other side. This pose helps stretch and energize the spine.

2. Seated Forward Bend (Paschimottanasana): Sit with your legs extended in front of you. Inhale deeply, lengthening your spine, then exhale and gently fold forward, reaching for your feet or ankles. Allow your head to relax and hold the stretch for several breaths. This pose helps stretch the hamstrings, back, and shoulders.

3. Seated Cat-Cow Stretch: Sit with your feet flat on the floor and your hands on your thighs. Inhale as you arch your spine, lifting your chest and looking up (Cow pose). Exhale as you round your back, tucking your chin towards your chest (Cat pose). Repeat this gentle movement, synchronizing it with your breath, to release tension and improve spinal mobility.

4. Seated Neck Stretches: Sit up tall and gently drop your right ear towards your right shoulder, feeling a stretch on the opposite side of your neck. Hold for a few breaths, then switch sides. You can also incorporate forward and backward neck movements to release tension in the neck and shoulders.

5. Seated Ankle and Wrist Circles: Extend your legs in front of you and rotate your ankles in both directions to improve circulation and flexibility. Similarly, rotate your wrists clockwise and counterclockwise to relieve any stiffness in the wrists and forearms.

6. Deep Breathing and Mindfulness: Take breaks from screens and practice deep breathing exercises. Close your eyes, inhale deeply through your nose, and exhale fully through your mouth. Focus on your breath and bring mindfulness to the present moment, helping to reduce stress and promote relaxation.

Remember to listen to your body and modify or skip any poses that cause discomfort or pain. These seated yoga practices can be done intermittently throughout the day to counteract the effects of prolonged sitting and promote overall physical well-being.