Sitting for Long Hours? Here’s How Yoga Practice Can Help You


Ever wondered how people in earlier times were so fit and healthy? One of the reasons behind their optimum fitness was that they moved their bodies a lot. That does not mean you need to abandon all your work and wander here and there. The sedentary lifestyle makes you sit for long hours before a computer or on a desk. Hence, you fall victim to various diseases that took birth from sitting for long hours.

You might be wondering how merely sitting for long hours can be so disastrous. To help you out, here are few examples of how sitting for more than required can put you on a path towards diseases and poor health. Read on.

Side-Effects of Sitting For Long Hours

  • Increases risk of heart diseases
  • Higher cholesterol and risk of stroke
  • Causes Dementia
  • Reverses the effect of exercising
  • Higher risk of Diabetes
  • Shrinks muscles and bones
  • Causes Deep Vein Thrombosis (DVT)
  • Weight and fat gain
  • Spike in anxiety and stress levels
  • Causes back pain
  • Induces poor posture
  • Leads to varicose veins
  • Weakens bones, muscles, tendons, and ligaments
  • Higher risk of cancer, and much more

The list of side-effects of sitting for long hours goes on and on. Therefore, it would not be very wise not to move your body now and then.

Want a remedy to counter the effects of sitting for long hours? If yes, you can practice various yoga poses to improve your strength and flexibility.

Yoga Poses to Counter Effects of Sitting For Long Hours

Mountain Pose

It is one of the best yoga poses to reverse the side-effects of sitting for long hours. Just stand tall on your yoga mat and raise your arms over your head. Stretch out your body. For that, you can either stand on your full feet or your toes.

It lengthens your spine and removes stress from your muscles. Hence, it perfectly helps you to negate the effects of sitting for long hours.

Fish Pose

When it comes to improving the agility of your spine, the Fish pose is one of the best yoga poses. Just lie on your yoga mat and extend your legs in front of you. Place your hands under your hips and let your body bend backward. Touch your head on the ground. However, make sure your spine does not touch the ground.

It stretches every inch of your spine. Also, it strengthens your neck that weakens while sitting for long hours.

Also read: Top Benefits of Yoga Certification

Downward Dog Pose

The easiest way to counter the side-effects of sitting for long hours is to practice the Downward Dog pose. All you need to do is to place your hands and feet on the ground. Raise your hips in the air as much as you could. Make sure your legs are straight and your feet are placed fully on the ground. Push your shoulders to increase their range of motion and overall flexibility.

Furthermore, it improves your strength and flexibility.

Standing Forward Bend

To work on your legs and lower back, you need to practice the standing forward bend pose. To begin with, stand on both your feet with your legs straight. Bend forward while keeping your legs locked out. If possible, try to touch the ground with your hands.

This is one of the best yoga poses that you can practice to improve the flexibility of your hamstrings, calves, and spine.

Read more: 7 Ways Meditation Helps You Develop Inner Strength

Cobra Pose

Do you want a strong upper back? If yes, you need to practice the Cobra pose. To practice this pose, lie on your stomach and place your hands close to your underarms. Push with your hands and raise your upper half. Make sure your waist and legs are in contact with the ground.

It opens up your chest and stretches your quad muscles. Further, it improves the strength of your arms and wrists. Also, it heals your neck pain. Hence, it works on your upper back and neck.


Sitting for long hours can be very harmful. If your work demands you to sit in front of a computer, you can incorporate yoga practice into your routine. This way, you can remain active by practicing different yoga poses. Hence, you keep various side-effects of sitting for long hours far away from yourself with consistent yoga practice.

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