You may have heard the expression "sitting is the new smoking."
That's because too much sitting is associated with higher heart attack, metabolic syndrome, obesity and type 2 diabetes risk as well as earlier overall death. But for anyone with a desk job, sitting all day is hard to avoid.
There are some mitigating actions you can take. Frequent strolls throughout the day and using a standing or treadmill desk are good options for lessening the longterm damage of too much sitting. But in the short term, yoga is a great way to undo some of the daily aches and pains associated with logging those office hours at a desk.
Here are 6 yoga poses for anyone who sits at a desk all day:
1. Wrist Stretches
(Damon Dahlen/Huffington Post)
Typing all day can do a number on your wrists, so give them a break with this gentle stretch.
Start on all fours with your finger tips pointing forward, then rotate your right wrist so that it's pointing forward and your fingertips are pointing back. Do the same thing with the left wrist, hold for a breath and then repeat. If you're feeling really ambitious, incorporate cat-cow poses by dropping your belly and arching your back as you rotate your wrists.
2. Downward Dog
(Damon Dahlen/Huffington Post)
Sitting all day often leads to hunching all day, so open up your back -- and your hamstrings, which strengthen your back -- with downward dog.
Start on all fours, tuck your toes, lift your hips and bring your heels toward the ground. Hold for five breaths.
3. Pigeon Pose
(Damon Dahlen/Huffington Post)
The more we sit, the tighter our hips get, and pigeon pose is one the best hip openers out there.
Starting from downward dog, lift your right leg up to downward dog split, then swing it through so your shin is parallel with the front of your mat. Crawl your fingertips back, make sure your hips are squared off, then bring your palms forward and rest your forehead on the mat. If your hip is too high off the ground, try tucking a blanket or block underneath it. Hold for five breaths, then repeat on the left side.
4. Ankle-To-Knee
(Damon Dahlen/Huffington Post)
Take your hip stretch one step further by sitting upright and stacking one leg over the other, bringing your right ankle on top of your left knee. If your hips feel really open in this position, crawl your fingertips forward to deepen the stretch. Hold for three breaths, then repeat on the opposite side.
5. Knee-To-Knee
(Damon Dahlen/Huffington Post)
Knee-to-knee is another hip opener as well as a great iliotibial (IT) band stretch.
Start seated upright, then stack your right knee on top of your left one. Again, if you feel really open here, go ahead and crawl your fingertips forward to deepen the stretch. Hold for three breaths, then repeat on the opposite side.
6. Thread The Needle
(Damon Dahlen/Huffington Post)
Hunching over all day can lead to shoulder tightness, so get more mobility in your shoulders with this shoulder opener.
Starting on all fours, thread your right arm underneath your left arm until your shoulder is resting on the ground and hold for three breaths. Make your way back to all fours and repeat on the opposite side.
Support HuffPost
Our 2024 Coverage Needs You
Your Loyalty Means The World To Us
At HuffPost, we believe that everyone needs high-quality journalism, but we understand that not everyone can afford to pay for expensive news subscriptions. That is why we are committed to providing deeply reported, carefully fact-checked news that is freely accessible to everyone.
Whether you come to HuffPost for updates on the 2024 presidential race, hard-hitting investigations into critical issues facing our country today, or trending stories that make you laugh, we appreciate you. The truth is, news costs money to produce, and we are proud that we have never put our stories behind an expensive paywall.
Would you join us to help keep our stories free for all? Your contribution of as little as $2 will go a long way.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
Contribute as little as $2 to keep our news free for all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. Would you consider becoming a regular HuffPost contributor?
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. If circumstances have changed since you last contributed, we hope you’ll consider contributing to HuffPost once more.
Support HuffPostAlready contributed? Log in to hide these messages.