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Yoga instructor details five poses to improve muscular well-being while working from home
Working from home is an extremely convenient option for many in 2024 although we tend to overlook the impact it can have on our overall health.
Sitting in front of your computer screen in the same position for prolonged hours is a major contributor to issues related to the back and spine, which is very common among those working from home.
The Focus spoke with Canadian yoga Instructor Yogi Aaron to gain his insight on muscular well-being and how it can be achieved by including five simple yoga poses that can be practiced daily at your convenience. All you need to do is spare a few minutes of your schedule to stretch the right way, as shown by the yoga guru himself, to stay pain-free and flexible.
Yogi Aaron told The Focus that the below poses are “tailored to strengthen your body and promote its ability to endure the strains associated with sedentary work and the demands of our modern lifestyle.”
1. Sphinx pose
The “quick and strong” pose is highly efficient in treating lower back pain. It helps in strengthening your core muscles and providing crucial support for the spine.
- Lie face-down, place your elbows under your shoulders, and press into the mat.
- Inhale, lift the chest, and lengthen the tailbone to activate the core.
- Hold 5 minutes, and breathe deeply while keeping your eyes forward.
2. Dynamic Cobra pose
Practicing the Dynamic Cobra pose after the Sphinx position will further strengthen your lower back. To do this:
- Start by lying on the floor with your hands under your shoulders.
- Inhale, press your hands and raise the chest and head with eyes forward. Come up as high as comfortable until you feel the extension in your lower back.
- Exhale and come back down to the ground to feel your spine lengthen.
- Repeat 10-15 times, breathe steady, and keep in flow with your breath.
3. Superman Or Superwoman pose
The Superman or Superwoman pose is to activate the muscles in your lower back. Yogi Aaron says, “You get a lot of bang for your buck in this one simple pose.”
- Lie face-down with your arms straight outstretched, and legs long behind you.
- Inhale, and lift your chest, arms, and legs off the mat slightly (think flying). Squeeze core and glutes.
- Hold for 6 seconds, and repeat this 6 times. Feel the strength and activation of your lower back muscles.
4. Bridge Pose
By strengthening the powerhouse muscles in your glutes (buttocks), you can strengthen your entire spine and say goodbye to backache for good.
- Lie face-up with your knees bent. Keep your feet flat and hip wide apart. Arms rest out to the sides like a T .
- Inhale, press through the heels of your feet and lift your hips towards the ceiling as high as you can. Squeeze your glutes as much as possible.
- Hold for 6 seconds, and repeat this 6 more times. Exhale to slowly lower back down.
5. Three-step-activation
Did you know that you could fire up your core without doing crunches? The yoga instructor told us that the knees-to-hands pose offers a “powerful solution” in a safe and effective way.
- Lie flat on your back with knees bent above your hips and hands by your sides.
- Draw your knees towards your chest while squeezing your core.
- Resist with your hands as your knees press inward don’t push with your hands. Hold for 6 seconds and repeat 6 times.
The above-mentioned yoga poses to strengthen your muscles and improve your overall health and fitness can be practiced at any time of the day. Midday breaks or even short evening routines can be equally beneficial, said Yogi Aaron. The key is to remain consistent with your practices, even if it’s just a few minutes a day.
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