{"id":27637,"date":"2023-07-31T00:00:00","date_gmt":"2023-07-30T22:00:00","guid":{"rendered":"https:\/\/samarali.com\/7-yogapositioner-for-upptagna-skrivbordsarbetare\/"},"modified":"2024-10-07T11:57:04","modified_gmt":"2024-10-07T09:57:04","slug":"7-yogapositioner-for-upptagna-skrivbordsarbetare","status":"publish","type":"post","link":"https:\/\/samarali.com\/sv\/7-yogapositioner-for-upptagna-skrivbordsarbetare\/","title":{"rendered":"7 yogapositioner f\u00f6r upptagna skrivbordsarbetare"},"content":{"rendered":"\t\t
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Har du n\u00e5gonsin s\u00e5dana dagar d\u00e5 din rygg och dina axlar g\u00f6r s\u00e5 ont att du praktiskt taget vill slita dem av kroppen?<\/p>\n

Naturligtvis vet du vad som \u00e4r den st\u00f6rsta boven i dramat – att sitta vid ett skrivbord i timmar varje dag kan bara ta dig en bit p\u00e5 v\u00e4gen.<\/p>\n

Du har f\u00f6rmodligen ocks\u00e5 provat n\u00e5gra av de h\u00e5rt marknadsf\u00f6rda skrivbordsstretchningarna.
\nMen ingen av dem verkar tr\u00e4ffa r\u00e4tt p\u00e5 det s\u00e4tt som du vill att de ska g\u00f6ra. <\/p>\n

I sin tur g\u00f6r detta att du \u00e4r desperat efter en lindrande l\u00f6sning – och vi har precis vad du beh\u00f6ver!<\/p>\n

M\u00e5nga m\u00e4nniskor som har provat yoga, s\u00e4rskilt kontorsarbetare som tillbringar timmar vid ett skrivbord, sv\u00e4r p\u00e5 f\u00f6rdelarna med yoga<\/a><\/strong>!<\/p>\n

Denna \u00e5terh\u00e4mtande \u00f6vning ger inte bara lindring till hela kroppen, utan den frid och mindfulness som f\u00f6ljer med den minskar ocks\u00e5 dina stressniv\u00e5er, s\u00e4rskilt n\u00e4r det blir hektiskt p\u00e5 jobbet.<\/p>\n

D\u00e4rf\u00f6r ger vi dig en upps\u00e4ttning med 7 yogapositioner som \u00e4r s\u00e4rskilt utformade f\u00f6r att eliminera den ot\u00e4cka v\u00e4rken i ryggen.<\/p>\n

Genom att inf\u00f6rliva dessa enkla yogapositioner i din dagliga rutin kommer den obekv\u00e4ma stolen inte att utg\u00f6ra s\u00e5 mycket av ett problem!<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Yogast\u00e4llningar f\u00f6r ryggsm\u00e4rta<\/h3>\n

L\u00e4ndryggen \u00e4r vanligtvis den kroppsdel som p\u00e5verkas mest av l\u00e5ngvarigt sittande, tillsammans med stelhet i axlarna och nacksm\u00e4rta.<\/p>\n

F\u00f6r att lindra obehaget helt och h\u00e5llet kan du d\u00e4rf\u00f6r anv\u00e4nda dessa ryggavslappnande yogapositioner.<\/p>\n

1. Yogaposition katt-kula<\/h4>\n

\u00c4ven om det \u00e4r en av de enklaste yogapositionerna \u00e4r dess f\u00f6rdelar verkligen o\u00f6vertr\u00e4ffade!
\nCat-Cow-posen mobiliserar ryggraden helt, men den ger ocks\u00e5 l\u00e4ttnad i nacken, axlarna och \u00f6verkroppen. <\/p>\n

Det \u00e4r ganska enkelt att g\u00f6ra – l\u00e4gg dig ner p\u00e5 kn\u00e4na, placera handflatorna p\u00e5 golvet och om du kan, st\u00e5 p\u00e5 t\u00e5.<\/p>\n

B\u00f6j ryggen mot taket n\u00e4r du andas in, och b\u00f6j den sedan ned\u00e5t n\u00e4r du andas ut, s\u00e5 att det bildas en U-form i nedre delen av ryggraden.
\nG\u00f6r detta 3-5 g\u00e5nger eller tills den nedre delen av ryggen k\u00e4nns helt avslappnad. <\/p>\n

F\u00f6r den h\u00e4r yogaposen beh\u00f6ver du naturligtvis en mjuk matta f\u00f6r att f\u00e5 komfort p\u00e5 kn\u00e4na och stabilitet.<\/p>\n

Med det sagt, kolla in v\u00e5r Yogamatta av kork<\/a><\/strong>tillverkad av milj\u00f6v\u00e4nliga material, som ocks\u00e5 \u00e4r sj\u00e4lvreng\u00f6rande!<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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2. Ned\u00e5tv\u00e4nd hund<\/h4>\n

En annan klassiker av yogapositioner f\u00f6r nyb\u00f6rjare<\/a><\/strong>ger exceptionell lindring av ryggsm\u00e4rta.<\/p>\n

Dessutom str\u00e4cker den ut hela kroppen och fr\u00e4mjar muskelstyrkan, vilket \u00e4r s\u00e4rskilt f\u00f6rdelaktigt f\u00f6r personer som ofta lyfter tunga saker.<\/p>\n

F\u00f6r att g\u00f6ra en ned\u00e5tv\u00e4nd hund ska du st\u00e5 p\u00e5 h\u00e4nder och kn\u00e4n, med den f\u00f6rra bara n\u00e5got framf\u00f6r axlarna.<\/p>\n

Pressa ryggen mot taket, lyft kn\u00e4na fr\u00e5n golvet och h\u00e5ll svanskotan upp\u00e5t.<\/p>\n

Om du vill ha en extra skjuts kan du f\u00f6rs\u00f6ka lyfta h\u00e4larna fr\u00e5n golvet eller skjuta upp ett ben om du k\u00e4nner dig extra sp\u00e4nd.<\/p>\n

H\u00e5ll denna st\u00e4llning i cirka 5-10 andetag, och g\u00e5 sedan tillbaka till Child’s Pose.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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3. Duva Pose<\/h4>\n

M\u00e5nga yogapositioner slappnar av i h\u00f6fterna, men ingen g\u00f6r det som Pigeon Pose.
\n\u00c4ven om du kanske inte \u00e4r medveten om det, f\u00e4rdas mycket av sp\u00e4nningen fr\u00e5n ryggen ner till h\u00f6fterna, vilket g\u00f6r dem extremt stela. <\/p>\n

D\u00e4rf\u00f6r \u00e4r nyckeln till en avslappnad, sm\u00e4rtfri rygg l\u00e4ttade h\u00f6fter.<\/p>\n

N\u00e4r du befinner dig i en ned\u00e5tv\u00e4nd hund drar du ett kn\u00e4 mot armb\u00e5gen medan det andra f\u00f6rblir helt utstr\u00e4ckt.<\/p>\n

D\u00e4refter f\u00f6r du det upph\u00f6jda benet n\u00e4rmare h\u00f6ften, s\u00e5 att det bildar en triangelform, och sjunker f\u00f6rsiktigt ner mot golvet med str\u00e4ckt rygg.
\nH\u00e5ll 5-10 andetag och byt sedan till det andra benet. <\/p>\n

Ibland kan dina kn\u00e4n utg\u00f6ra ett problem, men inte om du har v\u00e5ra underbara Yoga Blocks<\/a><\/strong>!<\/p>\n

Du kan placera ett block under kn\u00e4et om du k\u00e4nner obehag i den h\u00e4r positionen, och de kan ocks\u00e5 anv\u00e4ndas f\u00f6r olika andra yogapositioner!<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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4. Upp\u00e5tg\u00e5ende fram\u00e5tb\u00f6jning<\/h4>\n

Det fina med en fram\u00e5tb\u00f6jning upp\u00e5t \u00e4r att den kan g\u00f6ras praktiskt taget var som helst, till och med p\u00e5 kontoret!<\/p>\n

Faktum \u00e4r att de h\u00e4r stretchiga yogapositionerna \u00e4r perfekta f\u00f6r kontoret – du beh\u00f6ver bara ha ett litet utrymme och en yogamatta<\/strong><\/a>, s\u00e5 \u00e4r du klar!<\/p>\n

Namnet s\u00e4ger allt – f\u00f6r att g\u00f6ra en upp\u00e5tg\u00e5ende fram\u00e5tplanka ska du st\u00e5 rakt med f\u00f6tterna n\u00e4ra varandra.<\/p>\n

B\u00f6rja med att lyfta armarna i en V-formation och g\u00e5 l\u00e5ngsamt fram\u00e5t och n\u00e5 fram till fotlederna.<\/p>\n

Naturligtvis kan det h\u00e4r vara en avancerad yogaposition f\u00f6r vissa, eftersom de flesta av oss kanske inte \u00e4r tillr\u00e4ckligt flexibla f\u00f6r att n\u00e5 dem.<\/p>\n

Med det i \u00e5tanke, s\u00e5 l\u00e5gt som m\u00f6jligt, s\u00e5 l\u00e4nge du inte pressar dig sj\u00e4lv – om du bara n\u00e5r kn\u00e4na \u00e4r det helt okej!<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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5. Upp\u00e5tg\u00e5ende v\u00e4nd hund<\/h4>\n

J\u00e4mf\u00f6rt med den ned\u00e5tv\u00e4nda hunden str\u00e4cker den h\u00e4r yogaposen f\u00f6r sm\u00e4rta i nedre delen av ryggen ocks\u00e5 hela kroppen, s\u00e4rskilt buken.<\/p>\n

Det kan vara den perfekta avslutningen p\u00e5 din yogarutin precis innan du g\u00e5r in i Savasana.<\/p>\n

Fr\u00e5n Child’s Pose placerar du handflatorna l\u00e4ngst ut p\u00e5 yogamattan och f\u00f6r l\u00e5ngsamt upp dig sj\u00e4lv med full str\u00e4ckning av ryggraden och de fr\u00e4mre magmusklerna.<\/p>\n

Du kommer ocks\u00e5 att k\u00e4nna en l\u00e4tt f\u00f6rl\u00e4ngning i benen och armarna eftersom den h\u00e4r st\u00e4llningen str\u00e4cker ut hela kroppen.<\/p>\n

Som alltid, g\u00f6r detta i cirka 5-10 andetag, f\u00f6r f\u00f6tterna dit d\u00e4r h\u00e4nderna var och g\u00e5 in i Corpse Pose.<\/p>\n

Om du har spetsiga h\u00f6fter \u00e4r det kanske inte s\u00e5 bekv\u00e4mt att l\u00e4gga sig p\u00e5 golvet – men inte om du har en kuddkil<\/a><\/strong>!<\/p>\n

Detta yogatillbeh\u00f6ret<\/a><\/strong> \u00e4r speciellt utformat f\u00f6r personer som beh\u00f6ver extra st\u00f6d f\u00f6r h\u00f6fter och ben, s\u00e5 att ryggraden h\u00e5lls rak under hela passet.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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6. Bridge Pose<\/h4>\n

Du har f\u00f6rmodligen gjort Bridge Pose hela tiden n\u00e4r du var barn – men du visste inte att det \u00e4r en av de b\u00e4sta yogapositionerna f\u00f6r att str\u00e4cka h\u00f6fterna.<\/p>\n

S\u00e5 n\u00e4r ditt skrivbord f\u00e5r din rygg att k\u00e4nnas otroligt sm\u00e4rtsam, ta ett steg tillbaka till din barndom!<\/p>\n

F\u00f6r att g\u00f6ra en Bridge, l\u00e4gg dig ner p\u00e5 golvet med b\u00f6jda kn\u00e4n och h\u00e4larna dragna mot sittbenen.
\nArmarna ska vila l\u00e4ngs med dig, med handflatorna mot taket. <\/p>\n

Tryck sedan f\u00f6rsiktigt upp svanskotan och skapa en triangelformad formation med din kropp.<\/p>\n

Stanna i den h\u00e4r positionen i ungef\u00e4r en minut och g\u00e5 sedan l\u00e5ngsamt tillbaka och l\u00e5t ryggraden f\u00f6rsiktigt sjunka ner mot golvet.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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7. Barnets st\u00e4llning<\/h4>\n

Vi har n\u00e4mnt det g\u00e5ng p\u00e5 g\u00e5ng i det h\u00e4r blogginl\u00e4gget, men hur skulle vi kunna l\u00e5ta bli?<\/p>\n

Child’s Pose anses vara en favorit bland m\u00e5nga yogier, oavsett erfarenhet.
\nBortsett fr\u00e5n det \u00e4r det en av de b\u00e4sta stretchande yogaposerna! <\/p>\n

S\u00e4tt kn\u00e4na i golvet, l\u00e4tt \u00e5tskilda fr\u00e5n varandra, lyft upp armarna och f\u00f6r dem l\u00e5ngsamt ner mot golvet.<\/p>\n

Skjut fram\u00e5t med varje utandning och h\u00e5ll ryggraden helt utstr\u00e4ckt.
\nStanna i denna st\u00e4llning s\u00e5 l\u00e4nge du vill, eftersom dess avslappnande egenskaper verkligen \u00e4r o\u00f6vertr\u00e4ffade. <\/p>\n

Om du beh\u00f6ver hj\u00e4lp med att n\u00e5 den d\u00e4r \u00f6mma punkten som inte vill ge med sig, kanske v\u00e5r Massageboll<\/a> <\/strong>hj\u00e4lpa till!<\/p>\n

Precis som yogamatta,<\/a><\/strong> \u00e4r den helt tillverkad av h\u00e5llbara material, perfekt f\u00f6r att n\u00e5 de sv\u00e5r\u00e5tkomliga platserna!<\/p>\n

Med dessa yogapositioner kommer v\u00e4rk fr\u00e5n l\u00e5nga arbetspass vid skrivbordet att vara ett minne blott!<\/p>\n

Se till att kolla in v\u00e5r butik f\u00f6r att f\u00f6rb\u00e4ttra din yoga, och \u00f6verv\u00e4g ocks\u00e5 att k\u00f6pa en kupong<\/a><\/strong> till din kollega som kommer att f\u00f6lja med dig p\u00e5 resan!
\nTa p\u00e5 dig utrustningen och b\u00f6rja slappna av! <\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Har du n\u00e5gonsin s\u00e5dana dagar d\u00e5 din rygg och dina axlar g\u00f6r s\u00e5 ont att du praktiskt taget vill slita dem av kroppen? Naturligtvis vet du vad som \u00e4r den st\u00f6rsta boven i dramat – att sitta vid ett skrivbord i timmar varje dag kan bara ta dig en bit p\u00e5 v\u00e4gen. Du har f\u00f6rmodligen […]<\/p>\n","protected":false},"author":1,"featured_media":15794,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_improvement_type_select":"improve_an_existing","_thumb_yes_seoaic":false,"_frame_yes_seoaic":false,"seoaic_generate_description":"","seoaic_improve_instructions_prompt":"","seoaic_rollback_content_improvement":"","seoaic_idea_thumbnail_generator":"","thumbnail_generated":false,"thumbnail_generate_prompt":"","seoaic_article_description":"","inline_featured_image":false,"seoaic_article_subtitles":[],"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[149,194],"tags":[],"class_list":["post-27637","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-all-blogs","category-alla-bloggar-sv"],"acf":[],"yoast_head":"\n7 yogapositioner f\u00f6r upptagna skrivbordsarbetare - Samarali<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/samarali.com\/sv\/7-yogapositioner-for-upptagna-skrivbordsarbetare\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 yogapositioner f\u00f6r upptagna skrivbordsarbetare\" \/>\n<meta property=\"og:description\" content=\"Har du n\u00e5gonsin s\u00e5dana dagar d\u00e5 din rygg och dina axlar g\u00f6r s\u00e5 ont att du praktiskt taget vill slita dem av kroppen? Naturligtvis vet du vad som \u00e4r den st\u00f6rsta boven i dramat – att sitta vid ett skrivbord i timmar varje dag kan bara ta dig en bit p\u00e5 v\u00e4gen. 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Naturligtvis vet du vad som \u00e4r den st\u00f6rsta boven i dramat – att sitta vid ett skrivbord i timmar varje dag kan bara ta dig en bit p\u00e5 v\u00e4gen. 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