Neither sitting nor standing for long hours does anything good to the health of the physical body. Standing for long hours compresses the lower back, injures the knees over time, blocks up the energy lines along the spinal column and is very bad for circulation in the legs. The worst affected parts of the body are the legs and the lower back and this in turn wreaks havoc with the posture of the upper body, and therefore to the entire endocrine system. Over time, this creates several imbalances in the body which manifest initially as fatigue, nervousness, anxiety and mild depression. However a daily practice of Sun Salutations A & B in the morning, a 15 minute ritual of meditation, combined with a few simple evening poses will make a difference to how you feel.
Remember two important things: 1. Morning Poses that strengthen your gluteals (buttock muscles) and quadraceps (front of thigh muscles), will ensure the safety of your spine and back when you’re standing for long hours 2. Evening Poses must be chosen in a way that they re-energise the mind and release tensions from the neck and back, since the lower back lumbers are most affected in standing jobs.
Why: This pose is especially useful to awaken the lower back in the morning, as it opens up the space between the lower vertebral discs. It also awakens the brain, directing circulation from the heart to the head.
Why: This is an excellent pose for massaging the inner abdominal organs, and for creating balance in the body. A fantastic pose for releasing pains, knots and blocks in the back and for strengthening the knees.
Why: one of the best poses for working on and strengthening the gluteal muscles as well as releasing tensions from the back of the neck. A great stretch for expanding the heart centre through activation of the thymus gland.
Why: calms the brain, relieves anxiety and curbs depression, this pose is a deeper and more mindful version of the morning rag-doll and is an ideal end-of-day pose.
Why: induces blood circulation in the entire body, ideal after a long day on your feet, reduces blood pressure, stress and anxiety, cures indigestion (a potential by-product of standing up all day as there is less circulation in the digestive organs, since all the blood is directed towards the legs).
Why: A MUST-DO, and amazing end-of-the day pose to revert blood circulation from the legs back through the heart. Prevents spider veins, a dreaded result of standing or sitting jobs. Calms the mind, controls blood pressure, stretches the whole back, torso and relaxes tired legs.
Why: Excellent for the whole back and releasing stresses that a standing job brings to the spinal column.
Anjalika is the creative force behind the Yoga and Detox programs at The Mandala Resort in Goa, India. Born in India, she has swung extensively between India and Europe from the age of 3, for travel, studies and work. Her first contact with Yoga was at the age of 7 as part of compulsory education in Indian schools. Indian by birth, Earth citizen by Spirit.
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