Do you know that 21st of June proclaimed as International Yoga Day? The corresponding resolution was introduced by India – a country of unusual phenomena of human abilities and the birthplace of yoga. Without reservations, it was unanimously supported by the participants of the UN General Assembly, noting the health-improving value of the spiritual and physical system.
Indeed, yoga has the full benefit to the human body through special exercises ( asanas ), which, in turn, endow you with the ability to control your body. This aspect is especially relevant in the present days, because many people due to work and other circumstances are forced to lead a sedentary lifestyle, which promises a huge number of health problems.
We will talk about 7 yoga asanas , designed to serve the benefit of people who sit a lot!
What harm to health does a sedentary lifestyle?
A sedentary lifestyle is often called a “new smoking” disease. Doctors and scientists unanimously assert that infirmity causes health no less harm than smoking. Numerous studies show that the lack of activity during the day significantly increases the risk of becoming a hostage to serious problems, among them:
- Diseases of the cardiovascular and other systems. Working at the computer or behind the wheel of a car, especially when coupled with an unbalanced diet, leads to the deposition of excess fat in sedentary areas of the body, which in frequent cases leads to obesity. Obesity, in turn, threatens to overload the cardiovascular system and other important organs of the human body. In addition, the heart without physical activity loses endurance, that is, it loses the ability to quickly contract, whereas tachycardia able to transform into life-threatening arrhythmic states.
- Back problems. In addition to failures in the work of organs and systems, the musculoskeletal system suffers from a sedentary lifestyle. He becomes the culprit of various kinds of exacerbations, including radiculitis. He also promises a curvature of the spine, salt deposits in the neck and shoulders. The latter lead to aching pains, which can only be removed with the help of massage and pain medication, and then only for a short time.
It should be noted that a sedentary lifestyle provokes the leaching of calcium from the bones, which leads to fractures, often occurring for no apparent reason. Also, the absence of loads on the musculoskeletal system provokes a decrease in muscle volume, and hence their loosening.
- Decreased potency and prostatitis. These unpleasant problems are faced by men who are not adherents of sport. Thus, good potency implies proper and constant blood circulation in the pelvis, with a sedentary lifestyle, a violation of the blood circulation process occurs, which always leads to stagnation of blood and, of course, inflammatory processes of the prostate gland.
And this is not the whole list of problems, the progenitor of which is a sedentary lifestyle. It is also worth noting the possible sclerosis of arteries, diabetes, constipation, hemorrhoids, premature aging, etc.
Tadasana relieves tension in the spine
Tadasana , she – Samashiti , teaches the art of properly standing, because not only the health of the feet, but also the spine depends on the correct body position. To exercise tadasana , stand up, straighten up, connect the feet and evenly distribute body weight, do not forget to strain your hips and buttocks. Remove the stomach, to the maximum by pulling it in, bring the chest forward, place your arms along the body (ideally stretch it over your head) and pull the crown upwards.
Vrikshasana tones the muscles of the legs
Vrikshasana brings the muscles of the legs to tone and gives a feeling of stability. To perform it, take the tadasan pose , bend the left leg, and place the left heel at the right thigh, trying to press it as hard as possible. Pull your hands up, join your palms, watch your breath and stay in that position for a while. Then return to the tadasana pose and perform similar manipulations on the other leg.
Virasana relieves joint pain
Pains in joints are also a consequence of a sedentary lifestyle, and virasana contributes to their minimization. In addition, the posture in question reduces the risk of becoming an owner of flatfoot. Virasana is not complicated in its essence, stand on your knees, placing them close to each other, rest your buttocks on the floor (feet should be pressed to the thighs), place your hands on your knees with palms up, align your thumb and index fingers. Now straighten your back, creating a flat line, and stay in that position for a long time, watching your breath (it, in turn, should be even and deep). Then place your hands above your head, joining your fingers together, turn your palms up, and with each breath try to reach the ceiling, pressing your legs and buttocks tightly to the floor surface.
Setu Bandha Sarvangasana prevents slouching
Everyone knows that prolonged sitting at the table leads to slouching. In order to eliminate the problem, it is recommended to resort to Seth Bandha Sarvangasana. In addition to preventing slouching, posture contributes to the opening of the lung area and good mood.
To perform the considered asana, lie flat on the floor, bend your knees, place your feet near the hips and on the exhale, raise the pelvic part upwards, trying to stretch it as high as possible, lifting your back from the floor surface and resting on your shoulders. Be sure to follow the position of the knees and feet, they should not turn out. Pay special attention to the process of lowering to the floor, do not make sudden movements, they should be smooth, careful. Then turn on your stomach and go up.
Chaturanga Dandasana Strengthens Back Muscles
Chaturanga dandasana is famous for its ability to eliminate tension in the legs, improve the blood circulation process and strengthen the back muscles. This is a fairly simple pose. Carry out an inclined support by stretching the body along an inclined one. Rest your hands on the floor, while turning your elbows forward and pressing them to the body. In the process, watch your breathing and try to straighten the chest to the maximum.
Padmasana is a relaxing posture, however for beginners it will seem a bit difficult, uncomfortable and even not quite pleasant, because at the initial stage pain and discomfort in the knees due to cross-legging are possible. Later, there will be no trace of pain and discomfort, in fact, as well as of the weak mobility of the knees, as well as unpleasant phenomena in the lower back.
To exercise padmasana, take dandasana, bend the left leg at the knee, place the left foot at the base of the right thigh. The same manipulations spend with the right foot. The soles of both feet should look up. Stay in this position as long as possible, also watch your breathing, then change the location of the legs.
Matsiasana makes hip joints moveable.
It should be noted that Matsiasana is useful for people who have experienced hemorrhoids. In addition, it is recommended to improve the functioning of the thyroid gland and improve the mobility of the hip joints. To perform Matsiasana , take padmasana , lean back and gently lie on your back, leaving your legs in a crossed position on the floor. Exhale, bend your back and tear it off the floor, leaning the top of the head on the floor and holding your hands on the legs. Then grab your elbows with your palms and put them behind your head, leaving your back in the same position and trying to follow the breath. After that, get down on the floor, stretching your arms, return to the padmasana pose and repeat the above manipulations, crossing the legs in reverse.