A Yoga Sequence to Reverse the Damage of Our Modern Lifestyle

Posted on 02 July 2019

According to statistics, the average office worker spends nearly 2000 hours a year at their job. The issue is, a big chunk of that time is spent seated and stationary. 


Add to the fact that many of us spend extra hours seated during the commute and at home, and you’ve got yourself the perfect recipe for tightness.


Here is a yoga sequence to help reverse these issues.


The Five-Posture Sequence for Healthy Hips, Back, Shoulders, and Neck


Roll out your eco-friendly yoga mat and let’s get going.


Pose 1: Anjaneyasana


A great pose that stretches your hip flexors, quadriceps, hamstrings, and glutes, while also strengthening the core and improving balance.


To perform it:


  • Start in a downward-facing dog and step your right foot to your right thumb; 
  • Stack your ankle directly below your knee joint and keep your foot flat on the floor;
  • Lower your left knee to the floor, exhale and bring your arms up above you; look up in the direction of your hands and keep your chest up;
  • Place hands down on the mat and repeat with your left leg;


Pose 2: Cat/Cow


An excellent and beginner-friendly pose to warm-up and get ready for the next back stretch. It also helps maintain spinal integrity and health.


How to perform it:


  • Begin in a tabletop position (on your knees with palms flat on the ground);
  • Inhale and look up as you lift your tailbone, roll your shoulders up, and allow your belly to drop down toward the floor;
  • Exhale and reverse the motion by puffing your rib cage up and looking down at your navel;


Pose 3: Supine Twist


A great pose to help loosen the upper back and keep the vertebrae healthy.


How to perform it:


  • Lie flat on your mat, draw your knees to your chest, spread your arms to your sides;
  • Keep your knees together and gently lower them to the ground as you maintain contact with your upper back; hold for three full breaths;
  • Bring your knees to the other side and repeat;


Pose 4: Wall Plank


An excellent pose to help you learn to place your scapulae in the correct position and use your shoulder and arm muscles properly.


How to perform it:


  • Face the wall and place your palms on it at shoulder-level;
  • Draw your scapulae down by firmly pushing against the wall and notice as it separates your shoulder blades;
  • Attempt to twist your left hand to the left and your right to the right. This will further activate your infraspinatus and teres minor;


Pose 5: Seated Neck Stretch


The neck stretch is a great way to alleviate tightness and elongate the shortened and stiff muscles in the area.


How to perform it:


  • Sit comfortably on your yoga mat, relax your shoulders and maintain a straight back;
  • Place the fingertips of your right arm atop the left side of your head, just over your ear;
  • Pull your head gently to the right until you feel a stretch; hold for five breaths and repeat with the other hand;

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