Yoga for careerists. For those who do a lot of sitting at the computer :)

If you do not find it strange and wonderful to spend at the computer for twelve hours a day, then you have got used to the pain in his back and neck. Get rid of this bad habit will help a special series of asanas for careerists.

1. Prazarita Padottanasana

Pose leaned forward to stand with legs wide apart
It removes the effects of a long sedentary work - opens the hips and stretches the back of the legs. Improves supply the brain with fresh blood, and thus clears the mind. Stand up straight, feet shoulder width 110-130 cm, toes a little closer to each other than the heel. Inhale, place hands on hips. On the exhale, raising the kneecaps up, lean forward from the hips and place your palms on the floor. Pull back and look forward. It is important to constantly turn the upper thighs inward. If you can not bend over, then you have a bad back stretched surface of the legs. In this situation, you can slightly bend your knees and put your hands on the support (bricks yoga or chair). If you lack flexibility, grab your fingers and toes dilute elbows to the sides - it opens the chest.

2. Adho Mukha Shvanasana

Pose Down dogs snout
Pulls back, shortened permanent seat, the surface of the legs, strengthens the wrist, relieves pain in the sacrum and also prevents depression. Get on your knees, tuck your toes and increasing the load on the hands, lift the pelvis up and send it back. Stretch your legs and extending more than rounding your back, point your heels to the floor. You may find it difficult to lower the heel on the floor, keeping your back flat. Then leave them raised and / or slightly bend your legs. Keep your back to lengthen with each exhalation. Note: if in this position the wrists start to hurt or disturb unpleasant sensations in the lower back, ask for advice from your teacher.

3. Tadasana
Mountain Pose

It will help realize the importance of the correct position of the pelvis and posture. Stand with your feet together or hip-width apart, arms along the body. Pull kneecaps and transfer body weight on both feet so that they are pressed to the floor with the same force. Weight should be evenly distributed between the heel and the forefoot. Pull the spine, directing the crown upwards and the tailbone - down. Stay in asana minute or two, aligning breath. Take a deep breath and maximize long exhalation.

4. Virasana

Pose Apprentice
It teaches to sit, pull back due to this asana hip bone occupied position. A beneficial effect on people with asthma - in this position need to lift up the breast and guide shoulders back and down, and it helps to reveal the lung area. Get on your knees, feet hip-width apart. Sit between the feet. Feel like sitting bones touch the floor. If this does not occur, or the rounded lower back, or you feel tension in the knees, sit on the brick yoga or a stack of books. Lightly press down hands to the hips and lift the sternum up, not pushing out the lower ribs forward. With each breath pulls up to the top, with each exhalation, send the sitting bones toward the ground. The body is vertical, the blades move down to the waist.

5. Variation Dzhathara Parivartanasany

Twisting Pose Belly
Releases from the stress back and shoulder muscles, improves digestion and helps eliminate toxins. Lie on your back, arms stretched out to the side. On the inhale bend your left knee and place the foot on the right leg just above the knee. On the exhale, slowly lower your left knee on the floor on your right, gently push the knee with his right hand. Pulling the spine in a straight line, turn your head to the left and drop the left shoulder on the floor. Repeat twisting to the other side.

6. Setu Bandha Sarvangasana

Bridge Pose
Continuous operation at a table making a hunched back - because you are so helpful this asana in which the spine takes the opposite position, revealed lung area, stretched front surface of the body. This position prevents depression. Lie down on the floor, bend your knees - place the foot next to the buttocks, hip-width apart. On the exhale, lift your pelvis up so high that the back off the floor and you're relying on the shoulders could twist his fingers behind his back. Make sure that your feet and knees unfolding outside. Make sure to exhale position of the pelvis and hips did not change. Coming out of the posture, lower back on the floor vertebra by vertebra, turn on your stomach and lift them up, pushed his hands off the floor.

7. Vrikshasana
Tree Pose

Improves balance, easier breathing, increases the ability to concentrate, increases the mobility of the hip joints, calms the mind. Stand in Tadasanu, focus point on the eyes straight ahead. Bend your left knee and slowly pull your foot up and place it on the inner thigh of the right leg, toes look down. Expand the left knee to the outside as much as you can without pushing the tailbone forward without too much curvature of the spine and the lower ribs sticking out. Good press the left foot to the inner thigh of the right leg on the other hand, push the right hip foot. Feel the balance in this position, and fold hands in Namaste chest. Breathe deeply and stay in position for at least 30 seconds. Repeat to the other side.