Namaste, and Welcome to Namaste Yoga.
My name is Surbhi. I am a Yoga Teacher.
The Goal of my Channel is to tell you
all those little tips and tricks that
many Yoga teachers know,
but somehow in class settings they do not get conveyed to the students.
So many times in my friends and family group I hear that
Oh we love your videos, you are doing such a good job.
I also want to do it but I don't have time to do Yoga.
Or I am too busy.
Or my schedule does not allow me to do Yoga.
Or my mornings are very busy, I don't know what to do.
So, first of all
Yoga can be done anytime of the day.
It does not have to be in the morning.
But if you are one of those people,
who do not have time to do yoga.
This video is for you.
Because there are certain things that you can do
in your day to day life,
that will help you
to maintain your posture
and keep your body flexible and strong.
Today I will tell you how you can
sit
stand, walk
or bend down
so you don't injure yourself,
and you make your body stronger and flexible.
So, first let's start with sitting.
When you sit down,
just observe your body.
Make sure that your spine is at its natural curve.
Just like I am sitting down right now.
This is on the ground, but even if you are sitting on the sofa,
or couch, or chair,
wherever you are sitting.
Make sure your lower body uses the most surface
area it can.
Because that will keep your spine erect.
Just to show you on the side.
This is the natural curve of the spine.
Like this.
These days people are sitting like this.
Doing that
puts a lot of pressure on your lower back.
And eventually years after years after years,
sitting like this
your lower starts to give away.
That's why people start feeling lower back pain
in their 40's.
So always sit
making sure that you are not compromising
with the natural curve of your spine.
And trick
You can force yourself to sit like this.
If you use a pillow or a cushion.
So just sit
on the cushion.
The key is, once you are on the cushion,
start coming forward
to the edge of the cushion
till you feel a little tilt in your pelvic.
Once you feel that tilt,
the spine will automatically come in its natural curve.
So, even if you are sitting
on the chair doing your office work,
make sure you have a cushion.
If it is a slanting cushion, that is even better.
So your
pelvic needs to be tilted a little bit.
And that will make your lower back
push a little forward
to its natural curve.
And it will not give pressure on your lower back.
And absolutely absolutely in any circumstances
please do not sit like that.
Chilling for a while
watching a video
15-20 minutes, its OK.
But sitting like this
for 5-6 hours
you are hurting yourself.
You are just jeopardizing your future health.
Now, let's talk about standing.
Always stand in Tadasana.
Which is:
Your feet should be hip width apart.
These are your hip bones.
Your hip bones and your ankles should be in one line.
Do not stand like this.
or like that.
Standing like
these for few minutes
is OK, but making a habit of it
is going to misalign your pelvic joint.
Which might end up
in future knee problems,
or plantar fasciitis.
So always
stand with you feet hip width apart,
parallel to each other.
Distance should be, hip distance apart.
And then
don't do that.
when your tailbone goes back.
This gives a lot of pressure on your lower back.
So, tuck your tailbone in a little bit.
Don't tuck too much, that you
compromise your upper back.
Just the natural curve of the spine.
So, tuck your tailbone.
Engage your core.
As if,
when somebody takes your picture, you suck in your belly.
So, keep your belly sucked in.
Practice breathing like this.
You don't have to hold your breath.
Just keep your belly sucked in.
and breathe.
So when you are working
You are doing your office work
standing up, or you are working in the kitchen,
whatever you are doing
If you practice standing like this,
belly sucked in but you can still breathe.
And your tailbone tucked in.
That will also exercise your abdomen muscles.
So will end up killing two birds with one stone.
This is the right position of standing.
Another thing is bending down.
Sometimes people pull their back when they are bending down.
First of all I would recommend
don't bend down. If you have to
pick or put something on the ground,
always sit down.
You can just spread your legs a little bit,
sit down, pick it up and get up.
That will give you a good squat.
Remember to exhale when you are sitting down.
So, just take a deep inhale,
exhale,
and then that's it.
Just this small change will also strengthen your legs.
But if you have to bend down,
always bend down while exhaling.
And do not curve your back.
Always bend down with a straight spine.
So, spread your legs
a little wide.
Inhale, exhale bend.
And then up.
I know these are very little things,
but they really matter a lot.
So one more time.
Spread your legs, inhale
make your spine straight,
exhale bend from your lower back.
That way you will never hurt your back.
And the last thing that I see a lot of people doing these days,
when they are on their phone. They just drop their neck,
they are on their phone.
Or they are working on the computer.
Which is why
we see lot of people with neck problem, cervical problem,
or their upper body is too stiff.
Because of the stress our upper body also gets stiff.
So for that please make sure
that whenever you are working,
you take a break, look up
feel the stretch on your throat.
But every time you look up, inhale.
Exhale down.
So, you can be on your phone.
Try not to.
But if you have to, bring your phone up.
So, your neck is not dropping like this.
Bring your phone up like this.
And then work on it.
If you have to work on the computer,
or if you have a desk job like that,
that you have to do this for 8 hours.
Try to sit up once in a while.
Look up like this, then down.
Rotate your head, here and there.
And if you can, rotate your shoulders while you are working.
Keep doing that. Like every hour.
Make a reminder.
Use the technology, use your phone
to set reminders for every hour.
That every hour I have to work on my neck.
So, these are the few tips
that will really help you if
you are one of those people who absolutely do not have time
to do yoga or any kind of workout.
I hope you make these small changes
in your life
for your own health.
If you have any questions,
please feel free to write them in the comment box,
I would love to answer them.
You can also follow me on Facebook and Twitter.
Please Subscribe to my Channel and click on the Notification Bell,
as I will be making more videos like this.
I wish you all a very Happy and Healthy Day.
Namaste