7 yogapositioner för upptagna skrivbordsarbetare

Har du någonsin sådana dagar då din rygg och dina axlar gör så ont att du praktiskt taget vill slita dem av kroppen?

Naturligtvis vet du vad som är den största boven i dramat – att sitta vid ett skrivbord i timmar varje dag kan bara ta dig en bit på vägen.

Du har förmodligen också provat några av de hårt marknadsförda skrivbordsstretchningarna.
Men ingen av dem verkar träffa rätt på det sätt som du vill att de ska göra.

I sin tur gör detta att du är desperat efter en lindrande lösning – och vi har precis vad du behöver!

Många människor som har provat yoga, särskilt kontorsarbetare som tillbringar timmar vid ett skrivbord, svär på fördelarna med yoga!

Denna återhämtande övning ger inte bara lindring till hela kroppen, utan den frid och mindfulness som följer med den minskar också dina stressnivåer, särskilt när det blir hektiskt på jobbet.

Därför ger vi dig en uppsättning med 7 yogapositioner som är särskilt utformade för att eliminera den otäcka värken i ryggen.

Genom att införliva dessa enkla yogapositioner i din dagliga rutin kommer den obekväma stolen inte att utgöra så mycket av ett problem!

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Yogaställningar för ryggsmärta

Ländryggen är vanligtvis den kroppsdel som påverkas mest av långvarigt sittande, tillsammans med stelhet i axlarna och nacksmärta.

För att lindra obehaget helt och hållet kan du därför använda dessa ryggavslappnande yogapositioner.

1. Yogaposition katt-kula

Även om det är en av de enklaste yogapositionerna är dess fördelar verkligen oöverträffade!
Cat-Cow-posen mobiliserar ryggraden helt, men den ger också lättnad i nacken, axlarna och överkroppen.

Det är ganska enkelt att göra – lägg dig ner på knäna, placera handflatorna på golvet och om du kan, stå på tå.

Böj ryggen mot taket när du andas in, och böj den sedan nedåt när du andas ut, så att det bildas en U-form i nedre delen av ryggraden.
Gör detta 3-5 gånger eller tills den nedre delen av ryggen känns helt avslappnad.

För den här yogaposen behöver du naturligtvis en mjuk matta för att få komfort på knäna och stabilitet.

Med det sagt, kolla in vår Yogamatta av korktillverkad av miljövänliga material, som också är självrengörande!

2. Nedåtvänd hund

En annan klassiker av yogapositioner för nybörjareger exceptionell lindring av ryggsmärta.

Dessutom sträcker den ut hela kroppen och främjar muskelstyrkan, vilket är särskilt fördelaktigt för personer som ofta lyfter tunga saker.

För att göra en nedåtvänd hund ska du stå på händer och knän, med den förra bara något framför axlarna.

Pressa ryggen mot taket, lyft knäna från golvet och håll svanskotan uppåt.

Om du vill ha en extra skjuts kan du försöka lyfta hälarna från golvet eller skjuta upp ett ben om du känner dig extra spänd.

Håll denna ställning i cirka 5-10 andetag, och gå sedan tillbaka till Child’s Pose.

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3. Duva Pose

Många yogapositioner slappnar av i höfterna, men ingen gör det som Pigeon Pose.
Även om du kanske inte är medveten om det, färdas mycket av spänningen från ryggen ner till höfterna, vilket gör dem extremt stela.

Därför är nyckeln till en avslappnad, smärtfri rygg lättade höfter.

När du befinner dig i en nedåtvänd hund drar du ett knä mot armbågen medan det andra förblir helt utsträckt.

Därefter för du det upphöjda benet närmare höften, så att det bildar en triangelform, och sjunker försiktigt ner mot golvet med sträckt rygg.
Håll 5-10 andetag och byt sedan till det andra benet.

Ibland kan dina knän utgöra ett problem, men inte om du har våra underbara Yoga Blocks!

Du kan placera ett block under knäet om du känner obehag i den här positionen, och de kan också användas för olika andra yogapositioner!

4. Uppåtgående framåtböjning

Det fina med en framåtböjning uppåt är att den kan göras praktiskt taget var som helst, till och med på kontoret!

Faktum är att de här stretchiga yogapositionerna är perfekta för kontoret – du behöver bara ha ett litet utrymme och en yogamatta, så är du klar!

Namnet säger allt – för att göra en uppåtgående framåtplanka ska du stå rakt med fötterna nära varandra.

Börja med att lyfta armarna i en V-formation och gå långsamt framåt och nå fram till fotlederna.

Naturligtvis kan det här vara en avancerad yogaposition för vissa, eftersom de flesta av oss kanske inte är tillräckligt flexibla för att nå dem.

Med det i åtanke, så lågt som möjligt, så länge du inte pressar dig själv – om du bara når knäna är det helt okej!

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5. Uppåtgående vänd hund

Jämfört med den nedåtvända hunden sträcker den här yogaposen för smärta i nedre delen av ryggen också hela kroppen, särskilt buken.

Det kan vara den perfekta avslutningen på din yogarutin precis innan du går in i Savasana.

Från Child’s Pose placerar du handflatorna längst ut på yogamattan och för långsamt upp dig själv med full sträckning av ryggraden och de främre magmusklerna.

Du kommer också att känna en lätt förlängning i benen och armarna eftersom den här ställningen sträcker ut hela kroppen.

Som alltid, gör detta i cirka 5-10 andetag, för fötterna dit där händerna var och gå in i Corpse Pose.

Om du har spetsiga höfter är det kanske inte så bekvämt att lägga sig på golvet – men inte om du har en kuddkil!

Detta yogatillbehöret är speciellt utformat för personer som behöver extra stöd för höfter och ben, så att ryggraden hålls rak under hela passet.

6. Bridge Pose

Du har förmodligen gjort Bridge Pose hela tiden när du var barn – men du visste inte att det är en av de bästa yogapositionerna för att sträcka höfterna.

Så när ditt skrivbord får din rygg att kännas otroligt smärtsam, ta ett steg tillbaka till din barndom!

För att göra en Bridge, lägg dig ner på golvet med böjda knän och hälarna dragna mot sittbenen.
Armarna ska vila längs med dig, med handflatorna mot taket.

Tryck sedan försiktigt upp svanskotan och skapa en triangelformad formation med din kropp.

Stanna i den här positionen i ungefär en minut och gå sedan långsamt tillbaka och låt ryggraden försiktigt sjunka ner mot golvet.

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7. Barnets ställning

Vi har nämnt det gång på gång i det här blogginlägget, men hur skulle vi kunna låta bli?

Child’s Pose anses vara en favorit bland många yogier, oavsett erfarenhet.
Bortsett från det är det en av de bästa stretchande yogaposerna!

Sätt knäna i golvet, lätt åtskilda från varandra, lyft upp armarna och för dem långsamt ner mot golvet.

Skjut framåt med varje utandning och håll ryggraden helt utsträckt.
Stanna i denna ställning så länge du vill, eftersom dess avslappnande egenskaper verkligen är oöverträffade.

Om du behöver hjälp med att nå den där ömma punkten som inte vill ge med sig, kanske vår Massageboll hjälpa till!

Precis som yogamatta, är den helt tillverkad av hållbara material, perfekt för att nå de svåråtkomliga platserna!

Med dessa yogapositioner kommer värk från långa arbetspass vid skrivbordet att vara ett minne blott!

Se till att kolla in vår butik för att förbättra din yoga, och överväg också att köpa en kupong till din kollega som kommer att följa med dig på resan!
Ta på dig utrustningen och börja slappna av!

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