Sitting for long periods, whether while driving or working at a desk, can take a toll on your body. To counteract the effects of prolonged sitting, I've put together a few yoga poses and movements that will help ease tension and restore balance. Your body will thank you later 😘.
1. Modified Seated Cat/Cow
This movement gently stretches your spine while seated, relieving tightness in the back and shoulders and improving your posture. With every inhale, arch your back into a cow pose, lifting your chest forward and with your arms at 90 degrees draw your forearms to the back gently while possibly letting your head fall back any amount feel the opening through your chest. On the exhale, round your back like a cat, tucking your chin and tailbone, and allow one elbow to drop under the other and grab for either shoulders. Continue flowing back and forth with your breath until it feels complete for you.
2. Puppy Pose
The puppy pose is great for opening the shoulders and chest while creating a gentle stretch along your spine. From a tabletop position, walk your hands forward and lower your chest toward the ground while keeping your hips stacked above your knees. If you'd like to go deeper, as long as it feels good for you, you can gently place your chin on the mat. Stay for a few long deep cycles of breath.
3. Hip Circles
To release tension built up from sitting, take a few moments to open up your hips. From a table top position, being mindful to stack the shoulders above the wrists and hips above the keeps, pick up one knee and begin to draw circles with it - start small and go bigger, really taking the time to explore the hip. Go the opposite way with the circles and make sure to balance it out by doing the other side.
4. Child’s Pose
This restorative pose is perfect for calming the mind and releasing stress from your back, shoulders, and hips. From a kneeling position sit back on your heels with the option of putting a pillow or rolled up blanket in between the hips and the heels, then stretch your arms forward, lowering your forehead to the groun with the option of putting your forehead on a pillow or yoga block for support. Close your eyes and take a few long deep cycle of breaths.
Let me know in the comments if you enjoyed these poses and feel free to share this with anyone who might benefit from it!
Peace, love, & avocados,
Katie
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