Hours and hours sitting at your desk, whether for work or study, have their consequences, from the wrong posture to the tensions of the muscles. And at the end of the day it is common to feel stiffness, pain in the neck or back. Today we'll see a yoga sequence useful for those who sit a lot, able to improve the flexibility of the body, counteract contracted muscles, inflammation and thus also aches and pains.
You are sitting cross-legged. Exhale and turn your head to the right, inhale and return to the center, exhale and turn your head to the left. Continue like this for a couple of cycles. Then stop the movement. Bring your right hand to the top of your head. Exhale and tilt your head to the right, bringing the ear closer to the shoulder. Inhale and lift your head. Then place your left hand on your head and tilt your head to the left, then lift your head again. Finally, gently bend your head forward.
Go on all fours. Exhale and look towards the navel, rounding your spine like a cat. Inhale and straighten your spine, continue for a few breaths in the cat yoga pose. Then lift your pelvis up towards the ceiling, entering the yoga posture of the downward facing dog.
You are in the downward facing dog yoga pose, take your right foot off the ground and bring it between your hands. Extend your right leg and bring your forehead to the knee, then bend the knee again and lift your torso, continue like this for a few breaths. Then rest your left knee on the ground, your hands are on your hips and your right leg is stretched forward. Bend with your torso forward, then come back up, then bend over again. Stop the movement, come back to all fours and from here into the downward facing dog yoga pose. Repeat on the other side.
Get into a sitting position with your legs stretched out in front of you. Come down with your back to the ground. Bend your knees and bring your right ankle against your left knee, the right knee falls outwards. Grab the back of your left thigh with your hands and lift your foot off the ground. Stay like that for a few breaths. Then repeat on the other side.
Go on your stomach. The forehead rests on the backs of the hands. Bring your feet together. Lift your right foot and take it beyond your left foot. Lift your forehead and remove your right hand, which rests now on the mat at shoulder height. Pressing with your hand to the ground raise your torso. Your head looks over your shoulder as you bring yourself to your side. Lift your right leg and stay in this position for a couple of breaths. Then repeat on the other side. Finally, stay a few seconds on your stomach with your forehead resting on the ground, breathe and bring your attention to the effects of the practice on the body.