If your entire day feels like a game of musical chairs—from office to couch to dinner table—it’s time to rethink your routine. In today’s increasingly sedentary lifestyle, our bodies are often locked in chairs, leading to stiff backs, tight hips, sore shoulders, and chronic fatigue. While it may not raise immediate alarms, these are early red flags your body is sending.
Why Yoga Helps
Movement is medicine, and yoga is one of the most accessible ways to keep your body active, even in small doses. Yoga not only restores flexibility and posture but also uplifts overall mental and physical well-being.
Dr (Prof) Saamdu Chetri, Director of the Yogananda School of Spirituality and Happiness at Shoolini University, explains:
“Yoga is the journey of self-awareness, healing, and wholeness. It is a complete care system, nurturing the body, mind, and spirit. It helps manage stress, improves cardiovascular and respiratory health, supports the musculoskeletal system, and uplifts mental health.”
Yoga also boosts immunity, aids chronic disease management, and helps prevent lifestyle-related issues through holistic care.
💡 5 Simple Yoga Poses to Counter Chair Fatigue
Himalayan Siddhaa Akshar, yoga expert and founder of Akshar Yoga Kendraa, shares five easy poses you can try at home or during a break:
1. Seated Cat-Cow Stretch
Benefit: Extends spine and relieves back/neck tension.
How to do it:
- Sit at the edge of a chair, feet flat.
- Place hands on knees.
- Inhale: arch back, lift chest (Cow).
- Exhale: round spine, tuck chin (Cat).
- Repeat for 5–8 breaths.
2. Standing Forward Fold with Arm Sway
Benefit: Stretches hamstrings, eases lower back tightness.
How to do it:
- Stand with feet hip-width apart.
- Fold forward from the hips.
- Hold opposite elbows and gently sway.
- Breathe deeply for 30–60 seconds.
3. Low Lunge with Side Stretch
Benefit: Opens tight hips and lengthens spine.
How to do it:
- Step one foot forward, drop back knee to ground.
- Raise arms, hold opposite wrist.
- Gently bend over the front leg side.
- Hold for 5 deep breaths; switch sides.
4. Thread-the-Needle Shoulder Opener
Benefit: Releases shoulder and upper back tightness.
How to do it:
- Begin in tabletop position.
- Slide right arm under left; rest head and shoulder.
- Extend left arm forward.
- Hold 5–7 deep breaths, then switch.
5. Legs-Up-the-Wall Pose
Benefit: Promotes blood flow, eases tired legs.
How to do it:
- Sit beside a wall, then swing legs up.
- Recline back, arms by sides, palms up.
- Stay for 5–10 minutes, breathing calmly.
The Bottom Line:
Even small moments of intentional movement through yoga can have a big impact on your physical health and energy levels. So if you’re feeling glued to your seat, roll out a mat—or just stretch right where you are—and give your body the attention it deserves.
Note:- If any physical restraint, do check with your doctor before doing these poses.