ADVERTISEMENTREMOVE AD

Sitting for Long Hours? Stand Up, Stretch & Do These Yoga Poses

Sitting is the new smoking. So stand up, stretch and do these exercises.

Updated
Fit
3 min read
Aa
Aa
Small
Aa
Medium
Aa
Large

There’s reams written about how sitting is the new smoking. With most of us in offices spending large parts of our day plonked on our chairs, we’ve created a ticking time bomb of health problems from heart disease to diabetes. Our posture, our spine, neck and hands, everything is out of shape and is crying out for attention.

So how do we address our ‘office body’? Yoga guru Zubin Atre from Atre Studios in Delhi has created a series of yoga exercises designed for folks like us.

To start with, take a break, stand up, stretch. You can do these poses in the middle of your work day, waiting for a meeting, waiting for your cab, standing by the coffee machine. Anywhere really!

ADVERTISEMENTREMOVE AD

Posture One

Sitting is the new smoking. So stand up, stretch and do these exercises.
Sitting for too long can slow down your metabolism.
(Photo: Zubin Atre)

Shake your arms and stand tall. Breathe out, raise your arms up, press your toes down and lift your heel up. Look at a point above your eye level and continue to breathe in and out.

Inhalations and exhalations are soothing and relaxing. Breathe out, lower your arms down, ease down and relax completely.

0

Posture Two

Sitting is the new smoking. So stand up, stretch and do these exercises.
A new study in the Annals of Internal Medicine claims sitting for long periods ups your risk for early death
(Photo: Zubin Atre)

With equal weight on your heels raise your right arm up, tilt your body down to the left side, stretching the right side of your torso. Breathe in and slowly get your body up and back.

Repeat on the other side.

ADVERTISEMENTREMOVE AD

Posture Three

Sitting is the new smoking. So stand up, stretch and do these exercises.
An average adult needs moderate-intensity aerobic exercise for two hours and 30 minutes every week.

Interlace your fingers on top of the right knee and pull it closer towards your chest, moving your right foot in a circular motion. Continue breathing in and out. Make sure your spine remains upright and tall. Breathe in and out and relax.

Repeat with the other leg.

ADVERTISEMENTREMOVE AD

Posture Four

Sitting is the new smoking. So stand up, stretch and do these exercises.
There is limited evidence a standing desk will reduce the risk of ailments caused by sedentary lifestyle
(Photo: Zubin Atre)

Standing tall with equal weight on both your feet interlace your fingers at the back, squeeze your shoulder blades towards each other and slowly lift your hands away from the tailbone. Turn your hands away from the body and lift your arms further up. Remember to squeeze your shoulder blades towards the centre of the spine.

When you breathe out, slowly bring your hands down and relax.

ADVERTISEMENTREMOVE AD

Posture Five

Sitting is the new smoking. So stand up, stretch and do these exercises.
Getup and walk around every half hour and do these exercises every hour.
(Photo: Zubin Atre)

Raise you right arm over your head. Bring it gently over the left shoulder. Now bring your left arm up and grab the right elbow. Tilt your body down to the right side, pushing your hip further to the right. Breathe in and come back to the centre.

Lower the arms down and relax. Repeat on the other side.

When you are in office, remember to take a break every hour and to stand up and stretch!

Producer: Vaishali Sood

Editor: Kunal Mehra

(Zubin Atré has designed five structured series of asanas derived from his experience over the years and his understanding of anatomy and kinesthetics . His studio AtréYoga is based in Delhi)

(Have you subscribed to FIT’s newsletter yet? Click here and get health updates directly in your inbox.)

(At The Quint, we are answerable only to our audience. Play an active role in shaping our journalism by becoming a member. Because the truth is worth it.)

Read Latest News and Breaking News at The Quint, browse for more from fit

Topics:  Yoga   Video   World Yoga Day 

Published: 
Speaking truth to power requires allies like you.
Become a Member
3 months
12 months
12 months
Check Member Benefits
Read More
×
×