To beat all the stress and uncertainty surrounding you, it is important to indulge in activities that can bring you inner peace.
But staying at home is stopping you from one very important stress busting activity – attending the gym.
In such a scenario, it is advisable that you start exercising at home itself.
One smart way to jumpstart your work-out schedule is to reap the benefits of power yoga.
You can club yoga with indoor cardio exercises like taking stairs at home, dancing or Zumba for best results!
In order to motivate you further, here’s a curation of some power yoga poses, exercise tips and tricks for you to practice.
5 Yoga poses for you to practice without leaving the chair!
These modified yoga poses can be done while seated in a chair.
Start practicing them to take a quick break from office work.
Seated forward bend
The seated forward fold is an in-chair version of ‘Paschimottanasana’.
This exercise can help your distracted mind and can unwind your hamstrings.
To do it,
- Sit down on a chair.
- Now place your hands on your thighs and stretch out your lower back.
- Start sliding your hands down your legs till they touch the tip of your toes.
- Stop when you feel enough sensation in the lower back.
- Now tuck your chin under to relax the back of your neck.
For best results, hold this position for 3 to 5 breath cycles.
Seated cat and cow
The seated cat and cow pose is an in-chair version of ‘Upavistha Bitilasana Marjaryasana’.
This exercise can help lubricate your vertebrae and wake up the energy centers located along your spine.
To do it,
- First sit on a chair and then look up and inhale, while arching your back.
- Now, rotate your shoulders backwards and squeeze your shoulder blades together.
- Push your belly forward and tilt your tailbone back.
- Then exhale, round your back, tuck your tailbone under and tuck your chin in with your arms stretched out forward.
For best results, repeat this exercise at least 5 times.
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Seated Chest Expansion
The chest expansion yoga pose is a heart opening pose.
It helps to expand your chest and rib cage and provides postural benefits to those of you who spend your days working on a computer.
This exercise can correct a slouched shoulder or rounded spine.
To do it,
- Start by arching your back and looking upward, while you sit tight in a chair.
- Now breathe in and expand your lungs to open your heart.
- If you want to rectify the tightness or less mobility in your shoulders, make two fists behind your back instead of holding onto the chair’s hand rests.
For best results, repeat this exercise for at least 3-5 breath cycles.
The seated pigeon pose is perfect for relaxing tight hip muscles caused from sitting for long periods of time.
To do it,
- Start by placing your left leg on the floor.
- Now cross your right ankle on to your left knee.
- Feel the stretch in your right-outer hip? Bend forward to increase the sensation.
- If you have a frozen knee or less mobility in your knee joint, simply lift up your right leg.
- Bend it at the knee and hug your knee close towards your body to the point of gentle tension.
For best results, hold this position for 3-5 breath cycles and then repeat it on the other side.
Seated Spinal Twist
The seated spinal twist can promote good digestion and encourage spinal mobility too.
By doing it you can tone your abdomen and also relieve lower back pain.
To do it,
- Take your seat in a chair and then take your right hand and place it on your left knee.
- Now twist to your left by rotating your body first, then shoulders and lastly your neck.
- Your goal should be to look over your left shoulder’s back.
For best results, hold this posture for 3-5 breath cycles and repeat on the other side.
Above listed yoga poses are great for working men and women, who want a quick stretch in the chair itself.
If the poses are painful, do not force your body too much.
Ensure to gently ease into these movements and work with your body, not against it.
3 home cardio workouts to try before or after a workday
Cardio workouts are important for your health and wellbeing.
Here are 3 cardio exercises you can try to keep your energy levels up.
To do a burpee, you do not need any equipment or a lot of space.
Just alternate between a plank position and jumping forward in the air.
While landing on the floor, your hands should be flat on the ground and your back should be straight.
In 10 minutes, you can burn more than 100 calories this way!
To do a squat jump, stand with your feet shoulder-width apart.
First do a regular squat, engage your core, and jump high up with full energy.
When you land, lower your body back into the initial squat position to complete one round.
While landing, please make sure you land with your entire foot laid flat on the ground.
Running the stairs
Stair running is a great cardio workout at home, provided you have some stairs at home or nearby.
If you do not have stairs, you can use designated special stepping stools for this exercise.
This exercise can help you build strength and power in your lower body.
Do put on a good pair of workout shoes while you do it.
And finally, get… set… Zumba!
Haven’t tried Zumba at home yet?
Now is the best time to start working your way through this high-energy, Latin-based workout.
Zumba in simple terms, is supposed to be an hour-long dance party.
Since you are at home and are in no position to have a party now, you may have to sweat it out solo.
Your goal in a Zumba session should be to work up a sweat as you move to fast-paced Zumba rhythms.
For inspiration, hunt for instructors online and for Zumba mixes on YouTube.
You may also seek help from some virtual Zumba classes tutored by instructors in your locality.
Maybe you are new to the world of in-home workouts and yoga. Maybe you simply want to try a different approach!
Whatever the case, practicing the above listed seated-yoga movements and exercising tips will surely leave you feeling more flexible and relaxed.
Understand what your body needs and figure out a work-out pattern. Do this as a daily routine to stay all pepped up while working from home or while searching for new jobs.