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Yoga instructor details five ways to improve your posture when sat at a desk
A lot goes into maintaining good posture, and those prone to sitting in a single position for hours on end need to be extra cautious about their muscular well-being.
The work from home industry has been a market of growth over the last five years and although time away from the office should mean more time to look after personal health, most people decide to use their extra morning minutes lounging in bed.
Yoga instructor Yogi Aaron told The Focus five ways you can improve your posture while sitting at a desk, without straining muscles from incorrect techniques.
How to improve your posture while working from home
Yogi Aaron explained that incorporating the right yoga postures and stretches can do miracles for your body by activating the muscular system. But doing the same incorrectly will only cause more harm than good.
So follow the below five simple tips for a better posture.
Avoid rounded back slump
Consciously or unconsciously, most of us end up slouching in our position when sitting for long hours. This results in a weakened core.
The yoga instruction suggests “an upright seated position with a neutral spine and engaged core, shoulders down and back.”
Head craning forward
This is a common position most humans are found in thanks to the advent of mobile phones and laptops. The neck flexors end up straining when one sits with their head bent forward; this can cause headaches too.
To break the pattern, engage in gentle neck movements/stretches at regular intervals, such as chin tucks and side bends.
Don’t do passive hamstring stretches
Keeping your legs extended while sitting is better than crossing them, but long periods of hamstring stretch can weaken the crucial supporting muscles, Yogi Aaron told us.
Instead of stretching your hamstrings blindly, practice thigh and hip flexor muscle activation with simple leg lifts or the knees-to-hands pose shown by the instructor.
Try alternatives for deep forward folds
Deep forward folds – bending down to touch your toes – can provide instant relief from the tension built on the back from long hours of sitting, but doing the stretch passively or holding it for an extended time can compress the lower back and discs.
The yoga guru suggests doing the other positions while lying down – knees to hands, plank pose, or side plank pose.
Practice conscious breathing or AYAMA
Popular in the yoga community, AAYAMA translates to “expansion” and “extension” in Sanskrit. It focuses on conscious breathing over passive stretches for activating muscles across your body.
The yoga instructor suggests focusing on “lengthening, incorporating isometric contractions” and building overall strength and stability “mindfully” for a long-lasting result.
“By avoiding these potentially harmful stretches and incorporating AYAMA principles, you can maintain a healthy, pain-free body and prevent issues associated with prolonged sitting or incorrect posture. Remember, listen to your body and practice mindful movement throughout the day,” Yogi Aaron concluded.
