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 setting they
do not get conveyed to the students so let's start today's session
these days majority of the people have
desk jobs 8 to 12 hours a day they are sitting on the desk and working on the
computer so their neck is usually hanging not to mention that we are also
on our phone the rest of the time that we are not on the desk so these days so
many people are coming up with the problems of Hunchback
either they have upper back problems or cervical problems or they start to feel
a little bump on their neck all of these problems can also lead to bad posture so
in today's video we are going to learn how we can prevent causing this to
ourselves without giving any extra time and you can do all these exercises while
sitting on the office chair so no more excuses that I don't have
time to exercise I don't have time to do yoga even if you are at work you can
still do these while sitting on the office chair the first one is neck
exercise just make sure that your breathing is
consistent with the movement so as you inhale you look up chin up feel the
stretch on your throat as you exhale come down once you are in
the center take your chin back chin to chest
and then look down so when you are coming down don't just
drop your neck tuck your chin back then chin to chest
so just do this three four times inhale up
exhale down inhale up
exhale down like that and the same way you move your
neck side to side inhale Center exhale side inhale Center exhale side
inhale Center exhale side so just do that
four to five times now all of these exercises or stretches that I'm going to
tell you you don't have to do them all at once just pick and choose based on
how much time you have in between the work but please do those
the next one that you can do is clasp your hands and stretch
we all do this when we are tired we just you know take a deep (angdai)
or stretch we all do that but if you just align it with your breath it will
be a good stretch so as you inhale go up and stretch
stretch stretch just imagine as if someone is pulling you up so stretch
and down or you can also do is inhale up
and then pulse your hands back so try to open your shoulder joints and take your
hands behind you like this pulse it and stay there in the back so you feel that
your shoulder blades are coming together so when you're going back
your shoulder blades are coming together as you can see that my hands are going
beyond my ears bring those shoulder blades together and
then come back another one is just rotate your shoulders again align it
with your breath if you want your stretches to be effective then please
align them with your breath so inhale up exhale down inhale up exhale down now
while you're doing this Do not sit on the back and do not take support of the
back so stay a little forward inhale up exhale down and the same thing
counterclockwise inhale up exhale down do that another
stretch that you can do is inhale your right arm up keep your left on the side
you can hold on to the chair if you need to otherwise just keep it on the side so
you don't fall off the chair and inhale exhale
inhale exhale you can do that or you can just stretch like this just stay there
stretch feel the stretch on the whole side of the body
and then do the same thing on the other side feel the stretch on the whole side
of the body
the next one is the twist spinal twist so hold on to the chair like this with
the opposite this hand hold on to this side and bring your hand on the side so
it will look like this inhale straighten your spine exhale
twist and look back so in office you must have done that
when you are asking somebody for something you just do that but now just
get your breath into it every time you do a stretch if you are following it
with the breath I will keep saying that again and again because breath is really
really important so inhale straighten your spine
exhale twist and then stay in this position and
keep breathing do not hold your breath stay for like 10 to 15 seconds
then again on the inhale come back same thing to the other side
hold on like this inhale
exhale twist then stay for 10 to 15 seconds keep
breathing don't hold your breath and come back on the exhale or inhale
whichever you like that's fine so it's no rocket science its just the motion
of sitting on the chair like as I'm going to show it to you from the side
sitting on the chair like this all the time the gravity pulls us down so if we
don't stretch ourselves our muscles are going to get used to it
as you must have seen my other video of muscle memory how our muscles
get used to things if you have not link is on the top you can watch it if you
keep staying like this muscles get used to it and then you have to make an
effort to sit in the right posture
instead of doing that you make the muscle memory of sitting in the right
posture so while you're working every half an hour or so do one stretch
like every half an hour or so do the neck the next half an hour just do this
stretch so do that you have to I know it's really hard sometimes you are so
involved in the work that you forget about it but it will be helpful if you
just set a timer on your phone that it beeps every half an hour so if you are
really concerned about your health you don't want to lose your posture as you
grow old because if our spine is not healthy we are not going to be healthy
our spine is the key of our health and as we grow old eventually our spine is
going to go down like this as we grow old because of the age but
why age early when you you can take care of your spine
so this was all for the upper back now sometimes for sitting for long hours
can also be hard on our lower back in order to fix that all you have to do
is make sure when you are sitting you're not sitting like this
so put a cushion or something underneath your hips so your hips are a little
higher and your pelvic tilts a little bit so your lower back automatically
comes up so sit like that and then if you want you can take the support and
your lower back is still going to be in its natural curve but if you are like
this and you take the support then the whole spine goes down so make these
minute changes it will not take a lot of your time but
these changes will help you in Long Run I hope you enjoyed today's session if
you have any question or concern please feel free to write them in the comment
box I would love to answer them if you have not done so please subscribe
to the channel and click on the notification Bell so you know when my
next video is coming you can also subscribe to the channel membership for
exclusive videos I wish you all a very happy and healthy
day namaste [Music]