Adults should engage in 150 minutes of moderate-intensity physical activity weekly, according to the Center for Disease Control and Prevention (CDC). Despite this official recommendation, nearly 80 percent of adults do not meet those guidelines.
The good news is that any activity can help you get the exercise you need, such as yoga. But since you’re trying to amend yourself for the consequences of sitting too much, just make sure to focus on poses that are in standing position. Fortunately for us, the people over at SheKnows came up with a sequence of standing poses designed to help counteract sitting all day. You can find them below.
Mountain pose (Tadasana): Stand with your feet together or hip-width apart. Ground into the four corners of the feet. Lift up through the thighs, hip bones gently pulling up toward the ribs, the chest is open, ribs soften downward. As you press into your feet, feel the length through the crown of your head. Hold for 15 seconds and repeat three times.
Crescent pose (Low lunge variation): Place blocks shoulder-distance apart at the front edge of the mat, either flat or in the high position. Place hands on the blocks. Boost your right foot between your hands, while the left leg is in a long lunge with the knee on the floor. The hip bones should be facing forward. Sink into the stretch and lower your tailbone. The right knee aligns over the right ankle, and the top of your left foot can release to the ground. Hold for three to five breaths, then repeat on the other side.
Warrior I: From the crescent, pose get into the plank position. Step your right foot forward, between the hands, and spin your heel down at a 45-degree angle. Align the right heel with the left heel, exhale and turn your torso to the right, keeping your pelvis squared toward the front edge of your mat. Lift up through the knee cap of the back leg. Extend the arms overhead shoulder distance with palms facing inward, while keeping the shoulders drawing down away from the ears. Lengthen your coccyx toward the floor, and arch your upper torso back slightly. Hold for 20 seconds and repeat on the other side.
Warrior II: From Warrior I, step your right forward and left foot back. Turn your left toes out to the left as you press down through the left foot. Bend deeply into the right knee with your thigh parallel to the ground and stack your knee over your right ankle, keeping the toes pointed in the same direction. Open up the arms so that they are outstretched away from the midline and parallel to the floor. Take your eye gaze over the center of the front hand and go for 20 seconds on each side.
Triangle: Stand with your feet about three and a half feet apart. Raise arms parallel to the floor and extend them out to the side, palms down. Rotate your left foot to the right and turn your right foot to 90 degrees. Align your right heel with the left. Inhale then exhale, and extend your torso toward the right toes. Bend from the hip and lengthen your tailbone. Place your right hand on your ankle or shin. Send your left arm upward toward the sky as you ground through the bottom arm in opposition. Maintain the pose for four to six breaths. Repeat on the other side.