In today’s time, the world has become so busy that when people do any work, they sit in one place for hours, especially while working at home or in the office. Sitting in the same position for a long time causes stiffness in our body, and our muscles start becoming tight. This creates a lot of problems later on. Sitting in one place can become the root of many issues.
Today we will tell you about eight such chair yoga exercises that will make your life a little easier.
Seated Cat-Cow Stretch
This yoga is called Cat-Cow. Practicing this yoga reduces back pain and keeps your muscles relaxed.
How to do it–
To do this yoga, sit on a chair and place both hands on your knees.
Push your chest outward and lift your head up. Then slowly take a breath and hold it for 2 to 4 seconds. Slowly release the breath. While exhaling, round your back and bend slightly forward.
Repeat this yoga at least five to seven times.
Benefits–
This yoga keeps your muscles active and gives relief from back pain. It is beneficial for you and can be done daily. You may see results in just a few days.
If you have any breathing problems, do not do this yoga. First, consult your doctor. If you experience any breathing issues while doing this yoga, stop immediately.
Chair Warrior Pose
This yoga is known as Veerabhadrasana.
This yoga brings strength to our legs and increases energy and confidence in our body.
How to do it–
To do this yoga, first sit on a chair and place one leg forward and one leg backward. Raise both hands upward and bend the body slightly forward. Then lift the other leg in the same way. Put the first leg down and repeat the same process. Do this at least ten to fifteen times.
Benefits–
This yoga makes our legs strong and keeps tightness in our muscles, which brings strength to our legs and spine. You can do this yoga daily. If you have any problem in your spine or legs, do not do this yoga.
Seated Mountain Pose
This yoga is done while sitting and doesn’t require much effort. It is very beneficial for the body.
How to do it–
To do this yoga, you must have a strong chair.
First, sit straight and keep your spine straight. Place both palms on your knees and slowly raise them upward. Then take a deep breath. Hold the breath for a few seconds, then slowly release it.
Repeat this process for at least 5 to 8 minutes. This yoga will strengthen your lungs and help with breathing.
Benefits–
This pose improves posture and strengthens the lungs. It increases lung capacity, which also affects digestion. It keeps your digestive system in good condition, making you feel hungry on time.
Practice this yoga daily and you will begin to notice benefits in a few days. If you have difficulty breathing while doing this yoga, stop immediately.
Seated Twist
This yoga is called Sitting Vakrasana.
It improves our digestion and keeps our muscles active.
How to do it–
To do this yoga, sit straight on a chair and keep your back straight. Place your right hand behind the chair and your left hand on your right thigh. Slowly twist to the right side and hold for a few seconds, then repeat on the other side. Do this for at least three to four minutes. This yoga keeps the muscles of the back active.
Benefits–
This yoga improves digestion and increases flexibility in the muscles, which prevents back problems. If you have any back issues, do not do this yoga.
Seated Side Stretch
This yoga is known as Side Stretch. This yoga stretches the waist and side body.
How to do it–
To do this yoga, sit on a chair and place your right hand on the chair. Raise your left hand upward and bend it to the right side. Then repeat on the other side. Repeat this for at least three to four minutes.
Benefits–
This yoga tones your waist and reduces belly fat. If you do this yoga daily, you will feel relief in your waist and back. The biggest benefit is that it helps reduce belly fat.
Ankle Rolls & Wrist Rolls
This yoga is known as Ankle and Wrist Rolls. With this yoga, you can strengthen the wrists and ankles of your hands and legs.
How to do it–
To do this yoga, remain seated on the chair and rotate the ankle of one leg inward. Then rotate the other leg in the same way. Do the same with the wrists of your hands.
Benefits–
This prevents the joints of your legs and hands from becoming stiff. They will remain healthy and you won’t feel pain in your ankles or wrists. This yoga increases the mobility of your joints.
Seated Leg Lift
This yoga is very beneficial for your legs and can make them stronger.
How to do it–
Sit straight on a chair and first lift one leg. Hold the lifted leg for a few seconds, then slowly bring it down. Then lift the other leg and hold it a little upward. Repeat this process for at least five to ten minutes.
Benefits–
This yoga strengthens the muscles of the thighs and abdomen and keeps the legs problem-free. For people who have weak legs, this yoga is a blessing. It also helps maintain leg balance, which makes walking and moving easier.
Seated Forward Bend
This yoga is called Sitting Paschimottanasana. It is beneficial for you and helps maintain digestion.
How to do it–
First, sit on a chair and take a deep breath. Then, while exhaling, slowly bend your waist forward. Bend as far as you can and stop there. Repeat this process at least five to seven times.
Benefits–
This yoga improves digestion, so there are no issues with eating or digesting food. It also stretches the hamstrings.
If you have any breathing issues or problems with your spine, do not do this yoga, as it may cause discomfort.
If you don’t do yoga or don’t get time for yoga, and you sit in one place for hours, then this is an easy method for you.
You don’t need a fixed timetable. You can do this yoga anywhere.
So, make chair yoga a part of your daily routine starting from today.