6 Useful Yoga Poses For Sedentary People

Date September 21, 2018

The fast rhythm of modern life condemns us to a sedentary lifestyle, rather than an active one. Unfortunately, comfort and convenience have a huge health downside.

People with sedentary jobs, nursing moms, and pupils often suffer from round back and compressed diaphragm. In addition, many office workers deal with a lot of stress.

All of these factors negatively affect the function of the cardiovascular system.

What are other dangers of a sedentary lifestyle?


The main cause of health problems is reduced blood circulation in the pelvic region.

  1. Sitting in one position for a long time causes severe fatigue and also contributes to the development of a variety of diseases (hemorrhoids, osteochondrosis, radiculitis, prostatitis, etc.).
  2. Deterioration of the leg blood circulation often leads to varicose veins.
  3. Compression and a lack of blood circulation in the abdominal region deal a heavy blow to the digestive system. Hence constant constipation, indigestion, gases, heartburn, drowsiness, and other problems.
  4. A sedentary lifestyle contributes to the curvature of the spine. Even correct posture can’t always prevent the compression of the lumbar spine vertebrae.
  5. Another consequence of a sedentary lifestyle is shallow breathing, which makes things worse in general.

What can you do if your occupation implies long sitting hours? How to improve the situation and help your health?

READ ALSO: Best Tips And Exercises To Help Achieve Beautiful Posture

Take a yoga break!

To cope with the negative consequences of a sedentary lifestyle, you need to find a way to increase flexibility and mobility. In other words, you need to move more!

Add half an hour walks outside and moderate sports in your daily routine. Also, yoga classes are particularly healthy for sedentary people.

This practice relieves intra-abdominal pressure through the change of poses and alternating tension and relaxation of all the muscles of the body. In addition, yoga perfectly relieves stress.

Instead of getting another coffee, do a few asanas! Yoga will help to relax muscles, ease the pain, energize and get your mind off work.

READ ALSO: 6 Everyday Things You Are Doing To Hurt Your Spine Without Even Realizing It


Regular exercises (15-20 minutes a day every few hours) will bring your body a notable relief.

Which asanas are the most effective for people leading a sedentary lifestyle?

If you can’t attend yoga classes or find time to train with a professional instructor, try these 6 simple yoga poses that you can do at home on your own.

1. Mountain pose

Beneficial effect: strengthens the muscles of the abdomen and buttocks, forms correct posture.

2. Thread the needle

Beneficial effect: improves the flexibility of the spine, strengthens the abdominal muscles, and improves digestion.

3. Downward facing dog

Beneficial effect: strengthens the back and chest muscles, relieves fatigue.

4. Cat-cow

Beneficial effect: helps to get rid of back pain and strengthens the spine.

5. Spine twist               

Beneficial effect: helps with insomnia, relaxes the spine and gives it the right shape, saturates the blood with oxygen.

 6. Extended child’s pose

Beneficial effect: relaxes the shoulder girdle, back, and chest, improves blood flow to the brain, and relieves fatigue.

These 6 basic asanas will help you get rid of the pain in the back and other parts of the body, and provide you with a pleasant relaxation after a hard working day or in the middle of it. Don’t neglect your body and stay healthy!

READ ALSO: Immortality Formula: Easy And Effective Yoga Poses For Seniors That Take Care Of Both The Body And Mind

This article is solely for informational purposes. Before using any of the information provided above, consult a certified specialist. Use of the information outlined above can be harmful to health. The editorial board does not guarantee any results and does not bear any responsibility for harm or other consequences that may result from the use of the information provided above.