Now that many of us have been telecommuting for months, we know that we move less than ever. If we went to the office before, we had that time to go to our workplace and come back. Also, we tend to move a little more with our colleagues and get up more from the chair.
However, if we are at home, and more when there are mobility restrictions, it is easy for us to go from the chair where we are working to the sofa (if we are not working on the couch directly). Therefore, in addition to significantly increasing our sedentary lifestyle, it is possible that we have begun to suffer back pain and feel a little contractured or with little mobility. Luckily, some Yoga postures can help us feel better, move more, and relieve pain.
Standing Clamp (Uttanasana)
This is one of the essential stances of Yoga, which offers numerous advantages to our back. With this posture, we stretch our entire posterior chain and, also, we manage to relax the spine. This position also helps work hip mobility, especially convenient for those who spend many hours sitting. If the standing clamp is not within our reach, we can do the variation of “half clamp” ( Ardha Uttanasana ), which requires less difficulty.
Downward Facing Dog Pose (Adho Mukha Svanasana)
We stretch our entire posterior chain with this classic posture, but we also stretch the back, buttocks, calves, and hamstrings muscles. Not only that, but we also strengthen the muscles of the back, neck, and shoulders. If we suffer from pain from spending many hours in one position, we will significantly benefit from this position.
The Plow Pose (Halasana)
This posture can be a bit more complicated, but if we already have some experience or an excellent guide to help us perform it, we release the lower backload as it relaxes the back muscles. If we are going to do it, we must make sure that we have a relaxed neck and the weight on the shoulder blades. In addition to that, we will have to try to reach far with our feet and place our hips just above our shoulders.
Butterfly Pose (Baddha Konasana)
This posture is ideal for fully extending the spine while the hips remain open, which helps alleviate the aches and pains of sitting for long hours. This posture requires us to bend our knees, externally rotate our hips, and face our feet’s soles, bringing them as close as possible to our groin. We try to bring our knees as close to the ground as possible without pushing with our hands. At that point, we can push a bit.
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Child’s Pose (Balasana)
This position allows us to stretch the entire lumbar area. With the variety wherein we stretch our arms before us, rather than keeping them accumulated on the two sides, we additionally stretch our shoulders. We start on our knees on the floor, sitting on our heels, with our knees hip-width apart. As we exhale, we lean our back forward until our forehead reaches the ground, supporting it.