We sit too much – every day. Whether in the office or working from home, on the sofa or on the train – these days we spend an unhealthy amount of time sitting down. And that can have a negative impact on our entire body. That's why it's so important to regularly stretch and loosen our back, as well as our pelvis and legs.
yoga teacher Julia von Going Om She has selected four positions for us, or rather for you, that will help you relax your body after a long day and do something good for yourself. Why not check out her website? Website Going Om and sign up for their diverse online courses to help you relax even better before or after work.
Position 1: Leg Extension - Supta Padangusthasana
Version:
Lie on your back. Bend one leg and pull it towards your chest. Then extend your leg upwards towards the sky.
Start by grasping the back of your thigh with both hands. If possible, then grasp your big toe or the ball of your foot with your index and middle fingers and thumb. Make sure your pelvis remains on the ground and both waists are aligned at the same length.
Extend the leg that is lying on the floor and relax your shoulders and arms, enjoying the stretch. As soon as you feel ready, you can repeat the exercise with the other leg.
Variations:
If you're not quite ready for this position or need to work on your flexibility, you can use a strap for support. Simply wrap the strap around your foot and hold each end in one hand. Adjust the strap until you feel a comfortable stretch. If you don't have a support, you can also keep your leg bent and simply grasp the back of your thigh with both hands.
If you want to intensify the exercise a little more, you can also try extending the leg you're holding to the side. (Your legs can be straight or bent.) To do this, place your hand on one side of your hip to ground and stabilize it – your hip should not lift off the ground during the exercise.
Hold your foot by the ball of your foot or your toes above you, then open your leg to one side - but only so far that the opposite hip does not lift off the ground and remains connected to the earth.
Positive effects:
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Stretches the glutes and hamstrings.
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Strengthens the abdominal muscles, lower back, and hip flexors.
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Promotes pelvic mobility
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Stimulates digestion
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In a figurative sense, this attitude promotes personal development.
Position 2: Lying Twist - Jathara Parivartanasana
Version:
Lie on your back and draw your knees towards you. Gently rock your lower back from side to side for a moment. Then let your knees drop to the sides until you can rest them on the floor.The intensity of the stretch changes depending on how far you raise or lower your knees.
Then extend your arms out to the sides at shoulder height, palms facing upwards. Your shoulders should merge with the earth. Rest your head in a way that feels comfortable for your cervical spine – ideally gently tilted in the opposite direction to your knees.
To release yourself from the position, first bring your head and then your legs back to the center, gently push your lumbar spine into the floor, and then switch sides.
Variations:
For this stretch, feel free to place a blanket or pillow under your shoulder in case it lifts off the floor. Now wrap your legs around each other. Extend either the top or the bottom leg. You can also let both legs come straight down to the floor. Again, you can place a blanket or pillow under your knees. You can turn your head either in the opposite direction or in the same direction as your legs.
Positive effects:
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It has a balancing effect on the entire nervous system.
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Massages and stimulates the abdominal organs.
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Promotes digestion and helps with gastritis
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It has a rejuvenating effect and a strong detoxification function.
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Opens up the shoulder area
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Relieves tension in the spine and back
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Relieves sciatic pain
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It affects the meridians of the bladder and gallbladder (If you stretch your arms diagonally upwards, you also activate the meridians of the lungs, heart and intestines)
Position 3: Squat - Malasana
Version:
Squat down, open your legs wide enough so that your upper body fits between them.
If your feet aren't flat on the ground, you can place a blanket or a block under each heel. Alternatively, you can simply sit on a yoga block. Make sure your knees and toes are pointing in the same direction.
Bring your hands to your heart in Anjali Mudra - in prayer - and gently push your knees/thighs apart with your elbows. Press your thighs against your elbows simultaneously. Imagine you are a marionette being gently pulled upwards by the crown of your head – this should straighten your spine.
To release the pose, place your hands on the ground in front of you and slowly straighten your legs. Then gently bend your knees and lift your torso, vertebra by vertebra. This position ends in a standing position.
Variations:
Place your hands behind your head and gently lower your chin towards your chest. Bring your feet together, spread your knees wide, and lean forward. Then either clasp your hands behind your back or grasp your ankles. and hold on to these.
Positive effects:
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Open your hips and knees
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Relieves the lower back
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Relaxes the lumbar spine
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Strengthens the ankles
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Can relieve menstrual cramps
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It affects the meridians of the liver, kidneys, and bladder.
Position 4: Shoelace Pose - Gomukhasana
Version:
You begin this position on all fours. Bring your right knee to your right wrist, then guide your right foot past the outside of your left knee so that your knees are stacked on top of each other.
Then open your feet to the sides and sit back between your heels. Make sure you don't sit on your feet and that both sit bones are on the floor. If this position is too strenuous or stretchy, you can sit on a cushion or block to elevate your pelvis.
Your pelvis should be aligned straight and your hips parallel, thus avoiding pressure on your knees. As you inhale, first find length – straighten your arms and then bend forward with a rounded back. Then either place your hands beside your body or use them to stabilize your head.
Variations:
Sit on a cushion or block to help tilt your hips forward.
You can also extend your lower leg in this position – this is a good option if you have knee pain or if your hip isn't yet wide enough to open fully. You can also keep your upper body upright.
Positive effects:
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Intensive hip opening
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Relieves the lower back
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Stretches the lumbar spine
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Calms the mind
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Effective against anxiety
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It acts on the meridians of the liver, kidney, gallbladder and bladder.
