5 Yoga Poses You Must Practice If You Have a 9 - 5 Job

9 – 5 jobs are one of the most experiences that every individual goes through at different times of their life. While some people work 9 to 5 just for a specific period to gain experience, others embrace it as a “forever” part of their lives. Regardless of why you work a 9 – 5, sitting for 8 hours straight means preventing your muscles from moving. This can have adverse effects on your health if you don’t do anything about it.

You need to move your muscles to ensure your health remains in good shape. This doesn’t only mean moving but actually doing it in a way that helps your physical and mental health. Considering this, there is nothing better to do this than the effective yoga practice that millions of people practice worldwide. Adding yoga to your 9 to 5 routine will help you experience many positive changes in your health.

People with such jobs may have to focus on specific yoga poses. Therefore, this article has covered all the right poses you can practice for a 9 – 5 job, keep reading to uncover.

Top Yoga Poses Everyone with a 9 - 5 Job Must Practice

As a 9 – 5 employee,  you may have already noticed issues in your flexibility, metabolism, athletic health, and overall energy and vitality. Certain yoga poses can address all these problems effectively. This article has handpicked some of the best ones that you can add to your daily routine to lead a healthy lifestyle. Keep reading to learn more.

Here are 5 yoga poses for 9 to 5 workers.

1. Half Pigeon Pose

One of the most common problems that people with such jobs experience is the tightness of hips from long hours of sitting. Half pigeon is an effective pose for this because it can improve flexibility and range of motion in your hips.

To do this pose, start on your hands and knees in a tabletop position. Then slide your right knee forward and keep the left leg back. Then bend the front leg at a 90-degree angle. Then exhale and ensure you are sitting up tall. However, doing it incorrectly can lead to injuries or discomfort. This is why yogis practice this at YoFIT Hot Studios to learn from instructors and avoid mistakes.

2. Cobra Pose

This pose is considered an accessible back bend for most people. It can lengthen your spine and open up the chest which can counteract sitting hunched all day. It can also help with other issues like constipation which can be a result of prolonged sitting.

Start this pose by lying on the floor and keeping your hands on the floor. The posture is similar to the normal push-ups. Keep your hands at the sides aligned with your chest. Keep the legs straight behind your body. Then use your palms to lift your upper chest with a stretch in your abdomen. Lower back should be on the floor, repeat this movement 10 – 15 times.

3. Child Pose

Child pose is considered a relaxing pose that most people often practice after an intense workout or before bed to relax their body. This is because is effective in slowing down the mind. Along with putting your mind at ease, this pose can open up your back, hips, and shoulders.

To do this, sit on the floor with your legs beneath you and your hips resting on them. Then bring down your chest between your thighs until your forehead touches the floor. Extend your arms in front of you and breathe deeply. Stay in the position for a few breaths.

See also: Which Yoga Poses are Best for Anti-Aging?

4. Downward Dog Pose

If you only practice one yoga pose in your daily routine in your 9 – 5 life, then it should be a downward dog pose. It’s a holistic pose that strengthens and stretches multiple parts of your body. It also reduces tension in many parts such as the neck and shoulders.

To do this pose you need to come into an inverted V shape. Keep your hands outstretched in front of you, lift your hips, and ground your feet. Additionally, ground all your fingers and keep them pointing forward. Stay in this stretch for at least 30 – 60 seconds.

5. Cat Cow Pose

Cat cow is an effective pose that is the best headache reliever. In addition, it can open up the back and stretch your spine. This can combat the adverse effects of prolonged sitting in your 9 – 5 job by preventing back pain.

You can do this in a tabletop position with a neutral spine. When you inhale, round the spine and achieve a cat pose. Then on exhale, arch the back and lift the chest which will result in a cow pose position. Repeat this movement for three to five times.

Support Your 9 – 5 Life with Ancient Yoga Practice

By adding yoga to your daily routine, you will feel significant positive changes in your nine-to-five routine. You can practice at a reputed yoga studio with certified trainers to prevent injuries and mistakes. Feel free to book your next class online and head to the studio for a session of yoga.

Read more: Effective Yoga Asanas for Varicocele: A Natural Approach to Relief | Flowcare