VARIOUS YOGA POSES ONE CAN DO ON A DESK CHAIR.

Importance of Yoga poses.

1. Yoga poses increases Flexibility- Since yoga involves moving and stretching, this relaxes the muscles thus enhancing flexibility as one bring vast range of faction  to tight muscles. One gains flexibility of the body with time when one does you on a regular basis.
2. Yoga enables one to build strength- Different yoga poses will require one to bear the weight of the body in different new ways.  Holding the different poses over several breaths will help build strength in the muscles.
3. One is able to increase muscle tone- The fact that one gets stronger with yoga exercises, will have an increased muscle tone in your arms, legs, abdomen and back.
4. Yoga helps to improve balance- The most important benefit of Yoga is that one improves their balance as you do yoga on a regular basis. There are poses than involve one standing on one leg and also for those students who have advanced in yoga can do inversions which build the core strength which keeps one upright.
5. Helps in joint health- Yoga poses have low impact movements which allow one to use their joints without injuring the joints. Yoga helps arthritis patient to ease the pain and movement.

Desk chair Yoga Poses.

1. Seated Crescent Moon.

One should start by seating a 90 degrees angle with their feet on the floor and lifting their arms on top of their head. One should then put their palms together with their fingers wide directly on top of their heads. One should then lean to one side for 2 to 3 breaths then lean to the other side and still hold 2-3 deep breaths. This type of pose gives one a deep stretch to sides of the body, enhances concentration at work and also lengthens your spine.

• Wrist and finger stretches.

One should begin by extending their arms in front. Using the wrist draw 5 to 10 circles inwards and outwards and quickly continue by spreading the fingers and closing fists which will release excess tension. While still seated, you can take the fingertips of one hand and into the other hand’s palm and extend the same arm frontward at shoulder-height. One should then pull the fingers gently down to a point where you will feel a slim stretch. One should count to at least 10 and then switch hands and do the same for the other hand. This releases the tension in wrists and lowers the danger of carpal tunnel syndrome.

One should go back to their wrist stretch and then pull each finger separately toward the backside of the wrist. On should keep their arm extended at shoulder-height and press the wrist forward and you will feel a slight sensation in their fingers and hold the fingers for 3 to 5 breaths.

• Standing seal pose.

One should start by standing and put your legs 3 to 4 feet apart. One should inhale with arms behind you intertwine the fingers together. One should then squeeze the shoulder blades jointly. You should then lift the gaze upward. One should the fold forward at the hip will bringing your arm in front of you and keep the arms at shoulder-height. One should remain with their arms and legs straight and hold the pose for 4 to 8 breaths. As one releases the pose, they should inhale while squeezing the shoulder blades together back to a standing position. One should then exhale to release the arms. This pose helps to stretch the legs and spine and also open the shoulders.

• Sit and Stand Chair Pose.

One should start by being in a seated position with you feet flat on the floor with the knees at a 90 degrees angle. One should then press down with their heels and use leg muscles only one should stand. You should then sit back down slowly and exclusively using the leg muscles and don’t shift the hips from side to side. This yoga pose helps to rouse the hamstring and glute muscles that usually become weakened over time due to sitting for long on a desk chair.

• Chair pigeon pose.

While seated, put one leg over the other leg at a 90 degrees angle while flexing the foot so that you do not exert pressure on the knee. You should retain the upright position and make sure that you have distributed the seat bones evenly. You will feel a slight stretch in the upper outer thigh then one should hold for 5 to 10 breaths. One should repeat the same pose on the other leg. This pose helps one recover their balance which sometimes loses while opening the chest or hips.

• Seated Twist Pose.

One should start while seated, place your hands on the arms of the back of your chair and in a gentle manner twist your abdomen and chest to one side. One should then hold the pose for 4 to 5 breaths. One should then twist to the other side and also hold for 4 to 5 breaths. Twists are important in lengthening the spine, massaging the abdominals and in detoxification.

• Eagle Arms Yoga Pose.

One should sit up straight and place your arms at a 90 degree angle in front of you. You should then cross one arm over the other, intertwine them and place your palms together. Lift the elbows and stretch your fingers upwards and hold that pose for 3 to 5 breaths before alternating sides. One can add more to the pose by linking one foot behind the other. This pose strengthens e triceps, shoulder and back muscles and also helps avoid carpal tunnel syndrome.

• Upward Dog Pose.

One should keep their arms straight and lean in towards the desk while opening the chest. One should ensure they keep their legs engaged to avoid the lower back from dropping. You should hold the pose for 5-10 breathes. T o release the pose, keep the core engaged and exhale while you fold at the hips making a 90 degree angle. This pose opens up the chest and improves posture by lengthening the spine.

• Chaturanga Desk Yoga.

One should begin by standing straight. Put your hands approximately shoulder-width apart on the apart on the edge of a desk. Then move feet a few steps backward up to the point that your chest is at a diagonal line to the floor. When one is lowering into the Chaturanga, you should inhale as elbows hugs to the ribs and reach a 90 degree angle. One should exhale when returning back to the starting point. One should repeat this pose from 8-12 times to stimulate the arm muscles and this pose also helps the muscles around the neck to loosen up.