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Desk yoga: 10 yoga poses you can do at work


Yoga

(NaturalNews) While a desk job definitely doesn't rank as a high-risk job, it is probably more dangerous than you think it is. Scientific research has shown that sitting in a chair all day is not a good idea, and will take years off your life. Some experts have warned that physical inactivity is as dangerous as obesity and tobacco when it comes to increasing the risk for chronic diseases such as type 2 diabetes and heart disease. It has been said that "sitting is the new smoking."

A team of international experts found that the increased risk of dying for those who sit for eight or more hours a day can be eliminated with a minimum of one hour of physical activity a day. While we can't change the fact that some people will have to sit at their desks the whole day, there are a few things we can do to combat the harmful effects of sitting without the need to leave our desks.

Here are 10 yoga-inspired poses by Health contributing expert Kristin McGee, that you can do while you're seated at your desk to reduce the risk of a sedentary lifestyle.

Watch Kristin's video to learn how to connect the poses below and generate a fluent sequence you can repeat every day.

1. Seated cat cow

Excellent pose to combat pain in the lower back. Place your feet hip-distance apart while sitting on the front edge of your chair. Rest your hands on your upper thighs, straighten your spine and relax your shoulders. Inhale while arching your spine, then exhale to open your lungs wide and hollow out. Repeat for a few rounds.

2. Seated spinal twist

This pose is great for improving digestion. As you inhale, lengthen your spine and sit up straight. On an exhale, twist to your left while keeping your knees and feet facing to the front. Place your left hand on the back of the chair and the right hand to the left knee to deepen the twist. Hold for a few breaths to feel the stretch. Repeat on the other side.

3. Ankle to knee

Cross your ankle over your knee and lean forward to open up your hips. If there is a desk in front of you, place your hands on the desk. Release your foot and repeat on the other side.

4. IT band stretch

Extend one of your legs for a hamstring stretch. Grab your calf, or if possible your foot, and gently draw your leg towards your body. Next, extend your leg to the side to stretch your inner thigh. For an IT band stretch, cross the leg in front of your body. Repeat with your other leg.

5. Eagle pose

Wrap one arm under the other. Bring your palms together in a prayer position and push your arms up and away from your face. Hold for a few breaths and repeat on the other side.

6. High altar pose

Interlace your fingers and lift your arms overhead. Bend the elbows and press your back up. Repeat a few times. Next, while your arms are up, bend your body to one side and feel the stretch in your ribs. Then lean to the other side.

7. Triceps stretch

Take your right arm overhead and push your arm down behind your back. If possible, fold your left arm up and behind your back and interlace your fingers. You can use a strap or towel if you want. Swap arms and repeat.

8. Seated warrior

Come into a warrior 2 pose while seated. Open up both arms to the side or keep them on your hips.

9. Modified goddess pose

In a wide stance, feet are pointing in, straddle the chair and bend forward.

10. Scale pose

Finally, place your hands next to your body on the chair and push your body up, so you are balancing on the chair.

Are you ready to sneak some more movement into your working day?

Sources for this article include:

Health.com

YogaJournal.com

TheLancet.com

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