Do you sit at a desk all day? In case you haven’t heard, “sitting is the new smoking.” Medical research has been sounding the alarm for a previous couple of years about the hazards of an excessive amount of time spent sitting. Those endless hours spent planted during a chair could seem harmless, but are linked to an increased risk of heart condition, diabetes, cancer, and depression.
Unfortunately, there’s more bad news: the typical person is spending about 12 hours daily being sedentary, and consistent with the middle for Disease Control and Prevention (CDC) we should always engage in 150 minutes of moderate-intensity physical activity weekly. But don’t contribute the towel or feel defeated if you’re among the nearly 80 percent of adults who don’t meet those guidelines. “Any activity, regardless of how intense, provides health benefits,” says Keith Diaz, professor of Behavioral Medicine at Columbia University center. Some good news!
But can we get to reserve a daily bike at a SoulCycle class or hike Kilimanjaro to reap the rewards? Nope! during a study published within the American Journal of Epidemiology, Diaz and his co-authors found that replacing half-hour of sitting with light and moderate exercise can lower one’s risk of death by 17% and 35%, respectively. “Our study found that there’s no minimum,” Diaz says. “Even small bursts of activity that were one to 5 minutes in duration still provided health benefits in terms of lowering the risk of death.”
Even though most sorts of yoga are considered candlepower, doing all of your sun salutations can help to offset the negative effects of sitting hunched over all day. The goal is all about moving daily. “I would recommend yoga to anyone and if you enjoy it, odds are you’ll be more likely to stay doing it for years to return,” Diaz says.
To offset the results of sitting for extended periods of your time, there are certain postures you ought to try. “If you spend tons of your time being sedentary, then the perfect yoga program should specialize in poses that are within the standing position,” says Patricia Frieberg, yoga and Pilates instructor and group fitness manager at Equinox Westlake Village, CA.
Here may be a sequence of poses she designed to assist counteract sitting all day:
Mountain pose (Tadasana)
Stand together with your feet together or hip-width apart. Ground into the four corners of the feet. Lift through the thighs, hip bones gently pulling up toward the ribs, the chest is open, ribs soften downward. As you press into your feet, feel the length through the crown of your head. Hold for 15 seconds and repeat 3 times.
Crescent pose (Low lunge variation)
Place blocks shoulder-distance apart at the front fringe of the mat, either flat or within the high position. Place hands on the blocks. Boost your right foot between your hands, while the left leg is during a long lunge with the knee on the ground. The hip bones should be facing forward. Sink into the stretch and lower your tailbone. The right knee aligns over the right ankle, and therefore the top of your left foot can release to the bottom. Hold for 3 to 5 breaths, then repeat on the opposite side.
From crescent, pose get into the plank position. Step your right foot forward in between the hands and spin your heel down at a 45-degree angle. Align the proper heel with the left heel, exhale, and switch your torso to the proper, keeping your pelvis squared toward the front fringe of your mat. Lift through the knee cap of the rear leg. Extend the arms overhead shoulder distance with palms facing inward, while keeping the shoulders drawing down faraway from the ears. Lengthen your coccyx toward the ground, and arch your upper torso back slightly. Hold for 20 seconds and repeat on the opposite side.
From Warrior, I, step your right forward and left foot back. Turn your left toes bent the left as you depress through the left foot. Bend deeply into the proper knee with thigh parallel to the bottom and stack your knee over your right ankle, keeping the toes pointed within the same direction. Open up the arms so that they’re outstretched far away from the midline and parallel to the ground. Take your eye gaze over the middle of the front hand. Hold for 20 seconds and repeat on the opposite side.
Stand together with your feet about three and a half feet apart. Raise arms to parallel to the ground and extend them bent the side, palms down. Rotate your left foot to the proper and switch your right foot to 90 degrees. Align your right heel with the left. Inhale then exhale, and extend your torso toward the proper toes. Bend from the hip and lengthen your tailbone. Place your right on your ankle or shin. Send your left arm upward toward the sky as you ground through rock bottom arm con. Maintain the pose for four to 6 breaths. Repeat on the opposite side.