Prolonged sitting is the new smoking, and those who work at a desk for long periods of time frequently experience negative consequences as their poor posture impacts their spinal and joint health. Common areas of discomfort include the shoulder, neck, back, and hip, as well as low energy and poor posture. However, you may mitigate the harm caused by a sedentary lifestyle by regularly performing certain exercises, whether at your desk or at home, and by making a five-minute session before bed a habit.

To reduce the tension on the back, shoulders, and hips caused by prolonged sitting, Himalayan Siddhaa Akshar, a yoga master and the creator of Akshar Yoga Kendraa, demonstrated five yoga positions and exercises that a person who sits at a desk all day can incorporate into their daily routine:

1. Seated Cat-Cow Stretch

Reduces stress in the neck and back while also lengthening the spine.

What you need to do:

With your feet on the ground, sit at the edge of a chair.

Put your hands on your knees.

Raise your chin and chest (Cow), arch your back, and inhale.

Curve the spine, tuck the chin to your chest, and exhale (Cat).

Do it again five to eight times.

2.Standing forward fold with arm sway

Releases tension in the lower back and stretches the hamstrings.

The way to do it:

Keep your arms at your sides while standing with your feet approximately hip-width apart.

Slowly bend forward at the hips, letting your upper body hang.

Hold opposite elbows and sway gently from side to side.

Maintain the position while taking slow, deep breaths for thirty to sixty seconds.

The conventional forward fold is shown below:

3. Low Lunge with side stretch

lengthens the spine and opens the hips.

The process:

With the back knee on the ground, take one step forward into a lunge.

Lift the arms over your head.

Lean over to the front leg side while holding the other wrist and bending over.

After five full breaths, switch.

4. Thread-the-needle shoulder opener

Reduces stiffness in the shoulders and upper back.

Method:

Begin on your hands and knees (tabletop).

Lay your right temple and shoulder on the floor while sliding your right arm beneath your left.

Maintain a high hip position and extend your left arm out in front.

Take five to seven breaths, then switch sides.

5. Legs-up-the-wall pose

Reduces exhaustion and promotes circulation.

How to accomplish it:

Take a seat along the side of a wall.

As you recline, make an L shape by swinging your legs up the wall.

Place arms by sides, palms facing up.

Stay here for five to ten minutes.

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