Yoga for those who sit a lot

Rapidly developing technologies seriously facilitate our life. Technology takes on a lot of everyday work. People spend more time sitting at the computer than walking in nature. Hypodynamia becomes a serious problem. Office workers, drivers, teachers, bankers, doctors, schoolchildren, students, programmers at the table are more than in motion. This leads to improper functioning of the muscular system and the appearance of numerous chronic diseases. Yoga for those who sit a lot is a good opportunity to regulate the correct movement of internal energy, to make the body more graceful, plastic and strong.

It is not always possible to find time for active sports. Ancient gymnastics has been perfected for thousands of years, and a properly selected complex will help you quickly get rid of numerous problems. You don’t need complex equipment, gyms or large spaces to practice. It is enough to spread a rug in the apartment and spend fifteen minutes. Loading evenly all muscle groups, concentrating on areas of the body that are little involved in everyday life, you can harmoniously develop the muscular system. A sedentary lifestyle will not lead to a sharp increase in weight, problems with the spine, sagging skin if you practice yoga regularly.

Mid aged yogi woman practicing yoga concept, standing in Cat exercise, Marjaryasana pose, asana paired with Cow Pose on the inhale, working out, wearing sportswear, full length, white loft background

Simple exercises for daily practice
Ask your trainer which asanas are easiest for you to master, and gradually complicate the complex by adding new, more complex exercises to it. Remember that yoga is based on complete inner concentration, rhythmic breathing and strict adherence to the sequence of movements. Rhythmic inhalations and exhalations help to relax and direct the flow of energy in the right direction.

First, master the pose of a warrior. Exercise stimulates blood flow, helps improve the functioning of the vestibular apparatus, harmoniously develops the muscle tissues of the back, arms, thighs and buttocks. Standing straight, slowly tilt your torso, then extend your arms in front of you and carefully lift your left leg. Standing on one leg, focus on the movement of internal energy from the toes to the fingers. Change the leg you are leaning on every three breaths. To begin with, the exercise can be performed 3-4 times, gradually increasing to 15 times.
Another exercise that even a beginner can easily master is balasana, or child’s pose. Get on your knees and then sit on your heels, slowly lean forward with your arms outstretched. Breathe evenly and stay in this position for five breaths. Exercise stimulates blood flow, relieves muscle tension and stretches ligaments. The back, hips, shin, neck will become much more elastic. You will get rid of pain and fatigue. This is a good way to relieve accumulated tension and stress.
Supta is an exercise to relax the back and arms. It helps to stimulate blood flow in the thighs, making them supple, elastic and tight. Kneeling, spread your legs slightly apart and slowly lower your torso back. Then, stretching your arms and straightening your elbows, lean back. Put your palms on top of each other and stay in this position for five breaths.
Dhanurasana, or bow pose, will help to achieve maximum flexibility, strengthen the spine, make the chest and hips more elastic and strong, providing relief. Lying on your stomach, while inhaling, lift the body and slightly move it forward, while raising your legs. Grasp your ankles with your palms, bending as much as possible. Stay in bow pose for five breaths.
Sarvangasana is an exercise that helps to correct the shape of the buttocks and thighs. Regularly performing asana, you can achieve perfect elasticity of the muscles of the back, buttocks and thighs. Lying on your back, spread your legs shoulder-width apart, stand on them, leaning on your shoulders and stretching your arms behind your head. In the pose, you need to stay for five breathing cycles.
Any workout ends lying on your back in the shavasana pose. Relax, breathe evenly and slowly, without straining. Eyes closed, thoughts far away and flowing smoothly.