It has been more than a year since many people started telework. Little by little they are returning to the offices, but who else who least continues to work from home at least part of their working day. Many hours in front of the computer, too many. The new work formulas pose a challenge, since we have seen the time we dedicate to physical activity reduced by not having to travel to the workplace or make any effort related to meetings in different areas of the office, visits to clients, displacement due to bureaucratic procedures… “We have spent more hours sitting at the computer since being at home we were always available, but also with a worse posture because most of us do not have the appropriate table, chairs, or screens. All this together with a greater dependence on our mobile phone, devices that in themselves do not help to have a good posture ”, explains Lucía Liencres, founder of THECLASSyoga.com, the first online yoga studio in Spanish.
How can yoga help us if we spend many hours teleworking? “So many hours of teleworking affect physically, since we tend to take a bad posture, Either because we are hunched over with the computer (because we do not place it at the height we should) or because we are looking at the mobile or using an inappropriate chair. Mentally, it causes us to be exhausted, stressed, anxious or worried, ”Lucía Liencres tells us. “Yoga combines the power to connect body, mind and breath, so it is ideal for activating your body (freeing it from burdens and worries) and for slowing down the rhythm of breathing and agitation and going a little calmer, as well as for clear your mind and reset it. Also, keep certain yoga poses for longer it helps to work the muscle fascia and the joints, to gain a little more flexibility and to relax the body for a more restful sleep and better rest. It is proven that, if you feel good about yourself, you will be in a better mood, you will be more productive, you will work more at ease and you will better regulate your emotions ”, says the expert.
Without a doubt, the practice of yoga can help us correct our posture. “These bad postures make a lot of tension is created, especially in the area of the shoulders and chest, causing us to breathe worse, to breathe more from the upper area of the lungs and not carry oxygen to the rest of our body. Through yoga we not only practice shoulder unlocking, hip opening postures (they tend to be blocked, perhaps one is usually more in tension than the other) or extension, but also repair techniques or slow down, pranayamas or meditations to fill us with energy ”, tells us Lucía Liencres, to whom we have asked what are the most recommended asanas that help us in this goal of postural correction and how we can perform them correctly.
‘Balasana’ or child’s pose
It is one of the best postures to relax, rest and unload your back.
-To do the posture of balasana or child, get on your knees and open them to the width of your hips, put the thumbs together and sit on the heels with a straight back, and try to lengthen the tailbone as much as possible.
-Once there, exhale and bring your forehead to touch the ground, letting your knees rest on your chest, placing your arms back and leaving the palms of your hands up at the height of your feet.
‘Adho Mhuka Svanasana’ or Downward Facing Dog Pose
This asana has many benefits for the body, since it places the heart above the head, reversing the blood flow. The pelvic floor is released from its usual load and feels relaxed and responsive.
-From the cat posePlace your toes on the floor and with an exhale lift your knees off the mat, raising your hips.
-Maintain a slight bend in your knees and lengthen your back. Relax your neck completely. Bring the strength of your arms toward your spine and push your glutes toward the ceiling. Rotate your sitting bones up.
-Longten the sides and keep the abdomen long and active.
-Your spine must be aligned and stretched both front and back.
-Breathe widely and hold the pose until you feel comfortable.
‘Uttanasana’ or pincer pose
This asana stretches the entire upper part of our body.
-Place yourself on the foot mat with your feet together.
-Lower the trunk towards the ground from the hips and bring the hands to both sides of the feet.
-Although in the final position, the legs have to be firm and straight, it is normal that, at the beginning, you do not reach the ground with your hands: you can bend your knees.
-If you still do not arrive, you can use supports to avoid forcing yourself more than you should; You can also place your hands on your shins or thighs. It is always about lengthening the back.
-The head has to be relaxed along with the neck and shoulders.
-To get out of the posture in a correct way, even if it is a basic posture, you have to be careful when undoing it if you are a beginner. Go up little by little, vertebra by vertebra, so that the last thing we go up is the head.
-We ended up in the position of tadasana. If we go up suddenly, we will most likely get dizzy.
‘Pascimottanasana’ or seated clamp pose
With this posture, what we want is to stretch the entire back area, so it is also recommended for those who have back problems such as low back pain, lordosis (curvature in the lumbar area), sciatica …
-To do this posture well, we sit on the mat with our legs together and straight and our feet active, that is, in flex, with our fingers pointing to the ceiling.
-We inhale, raise our arms and, when exhaling from this position, we lengthen our back as much as we can in order to arrive as the first option, with the navel to the legs, then with the chest and, finally, with the head.
-The most important thing is that you keep your back well stretched at all times and that the bending towards the posture comes from the hip.
-We should not have any tension when performing this asana; the arms, shoulders and neck should be relaxed. Once we are in the posture, we will hold it for approximately 10 breaths.
-It is that each time you inhale, you lengthen your back more and when you exhale you create space to be able to lengthen more and more.
-To get out of the position, we will do it little by little and vertebra by vertebra undoing the position and slowly rising to the starting position.
‘Bhujangasana’ or cobra pose
This posture produces an extension of the spine and a stretch of the muscles of the abdomen area; tones the spinal cord and improves breathing.
-To do the cobra pose correctly, lie on your stomach with your legs stretched out and your feet together; the insteps are supported on the mat.
-Place your hands on both sides of your body, just below your shoulders, with your palms flat on the floor and your fingers pointing forward. The forehead is resting on the ground.
-As you inhale, slightly lift your head and chest; this is open and the arms are slightly bent.
-The shoulders should be away from the ears and the elbows close to the body; they never part. The insteps, thighs and pelvis are flat on the floor and the legs are firm.
-Hold the position for several breaths; inhale and exhale deeply.
-To undo the posture, exhale slowly and lower your chest and head towards the ground, until you reach the starting position, lying face down with your forehead on the ground.
‘Anahatasana’ or posture of the heart
This pose helps stretch the front of the torso and opens the shoulders and chest. Comes from anahata which means “heart”.
-To do it correctly, start on all fours. Your wrists are in line with your shoulders, and your knees are below your hips.
-Support your toes and walk with your hands forward, without moving your knees; thus the chest gets closer and closer to the ground.
-The hips stay above the knees. Rest your forehead on the floor and gently press your palms and toes on the floor.
-Hold the position for several breaths; inhale and exhale deeply.
Baddha Konasana A
This pose is ideal for hip opening.
-Sitting on the mat, inhale and bring your feet to the perineum area and hold them with your hands, placing your thumb on the sole of the foot; you carry the plants facing the ceiling as if you were holding an open book.
-Let the knees get closer and closer to the mat, while opening the hips.
-Long the back up and slightly bring the chin towards the chest to lengthen the neck from behind.
-Hold the posture for 5 full breaths.
Disconnect body and mind
As we said, yoga also helps us to disconnect the mind after a long workday. “The practice of asanas requires a certain concentration. Depending on the type of yoga that is practicedThese can be accompanied by breathing and movement (ashtanga and vinyasa), staying more or less time slowly and paying attention to the breath (hatha yoga) or be focused on deep mental and physical relaxation (yoga nidra); The latter is highly recommended, especially to calm stress and anxiety, increase mood and produce relief from discomforts such as chronic fatigue, insomnia or hypertension ”, the expert tells us, adding that in addition to practicing postures, which of course help us to improve posture and our physical well-being, within yoga there are repair techniques (yin yoga or restorative yoga), breathing (pranayamas) and relaxation and connection with your inner “self” (meditation) .
“In addition, the stress and anxiety that a day at work can produce on many occasions are the main responsible for our lack of sleep. And, in this case, the meditation is a mental exercise that produces calming effects in the mind to put aside these symptoms and with which, through mindfulness, we train to bring it to a state of peace, calm and inner serenity ”, he adds.