Yoga while sitting in my chair to stay active… even on public transportation or in the car

Have you heard of “dead butt syndrome”? If you sit in front of a computer for eight hours a day or spend long periods of time sitting—and sitting poorly!—on public transportation, you’re a prime candidate. When you sit for extended periods, the muscles in your lower body aren’t getting enough exercise, the sciatic nerve becomes compressed over time, and eventually you lose feeling in your lower body.

The result? Tension in your neck and lower back, stiffness in your hips, and a tendency to fidget in your seat to find a more comfortable position. On top of that, air conditioning, changes in pressure and temperature, and insufficient leg movement put a strain on your circulatory system: it has a harder time supplying blood to your extremities, especially your feet. Perhaps you’ve already experienced tingling, a feeling of heaviness, cramps, or even swelling?

That’s exactly why more and more airlines are including programs in their in-flight entertainment to help you move and stretch during your flight. There’s no reason to save them for long-haul flights! Even the shortest trip is an opportunity to take care of your body and counteract the effects of sitting with some Yogist breaks.

And if your job requires you to travel long distances—whether you’re a sales representative on the road or a taxi driver—or if you live far from your workplace and rely on public transportation, this routine will help you strengthen and stretch your body after sitting for too long, and stay patient and focused, especially if you’re behind the wheel. While driving, drivers should make sure to keep their eyes open and try these exercises at red lights or at a rest stop, whenever a break is needed—at least once an hour.

Passengers can enjoy it too! Give it a try on your next carpool ride to break the ice right away, or to keep restless kids entertained. Whether you’re on the subway, a train, or a plane, don’t be afraid to give it a try—you’ll only need a tiny amount of space, and you’ll remain very discreet.

Do you tend to slouch during long drives without even realizing it? Break the habit with a backbend!

Sit on the edge of your seat with your back straight and off the backrest. Keep your knees bent at a 90-degree angle, hip-width apart, and your feet flat on the floor. Cross your arms in front of you and place your right hand flat on your left knee, and your left hand on your right knee.3 Take a deep breath in through your nose, bend your elbows, and pull your knees toward you. Roll your shoulders back while looking up. You should feel the upper back arching backward.

As you exhale through your nose very slowly, extend your arms and press into your knees to round the upper back. Let your chin drop toward your chest and look toward the floor. Your shoulder blades may now be touching the back of your chair. Repeat this movement 5 times, coordinating it with your breath.

After a long trip, is your neck stiff and your trapezius muscles sore? Loosen up your neck and regain mobility…without straining yourself.

Sit with your back straight and your feet hip-width apart, and place your hands on your knees. Take a deep breath in through your nose, and slowly, without moving the rest of your body, tilt your head back and look up at the ceiling. As you exhale slowly through your nose, bring your head back to the center and lower your chin toward your chest. Repeat this movement slowly, breathing five times, without straining.

Bring your head back to the center. Inhale again and turn your head as far to the right as possible, keeping your chin parallel to the floor, without moving the rest of your body. As you exhale: bring your chin back to the center, then turn your head and gaze to the left, as far as possible over your left shoulder. Repeat this while breathing five times, and feel yourself going a little further with each new exhale.

YOGIST helps your employees prevent musculoskeletal disorders… Even while commuting!
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