Sarita, famous yoga expert in India, said: 'HCurrentlymany peopleoften suffer from headaches, neck fatigue, cervical spondylosis, numbnesswingHands or fingers and many other diseases.Do you know why?It is because we sit too much, even sitting in the wrong posture.What to do now isStretch the body andrelaxmy muscles'.

1.Give Cdrive forward and back

Start with a straight back.Inhale when you move your neck back and exhale when you move your neck forward.Keep your chin based on your chest for 15-30 seconds.Relax and slowly bring your head back to the original position.Put the bottom of the skull towards the back and tilt your chin on the ceiling.Repeat at least 10 times.Do that every day.

These movements will stretch your back, neck and shoulders.

2.

Gently turn your head to the right and then left.Note not to overwork in the neck or push yourself to the point of pain.Before moving your head to the opposite side, hold this position for 2 to 3 seconds.Twice a day, repeat this movement 10 times per afternoon.

3.

This requiresFriendMust use arms and elbows to move the shoulders, helpImprove the movement and power of the shoulders.This posture also helps to improve blood circulation in the neck, helping to treat cervical vertebrae.

4.

Keep your spine straight and relax your shoulders.If you need to relax, take a deep breath.Rotate your shoulders forward and back.You will feel more strain than uncomfortable when doing this exercise.Repeat this exercise with the other arm.

The stretching exercises help you relieve pain.

5.Twistspine

Put your right hand on the back of the chair and left hand on the right thigh.Breathe out and slowly twist the upper body to the right, hold the head in line with the spine and look backwards.Inhale and expand in the spine.Keep this position in about 6 breathing.Increase the length of each inhalation.Gently turn yourself a little with each exhalation.

Here are some yoga postures on the chair, suggested by Sarita:

1.PostureYogaGomukhasana

Place your right hand on the chair, then turn your thumb to the ground.Fold your elbows and place your right hand based on your back.Place your left hand in front of you, palms up and expand it on the ceiling.Put your left hand into the sky and bend your elbows.Place your left hand on the back of your neck.Focus on pressing the left palm and the back of the right hand on the back,Pull the shoulder blades together instead of knitting hands together (collecting elbows back).Continue to look forward and direct your heart forward.Take a few breaths and then switch sides.

This exercise helps to strengthen the shoulder.

2.Yoga postureTriyak tadasana

Put your hand up and knit together with your palms down while sitting on the chair freely.Bow to one side, expand the opposite part of the body before returning to the middle and bend to the other side.

3.PostureYoga Tadasana

Take a deep breath and when you exhale, use a sitting bone to fix your body weight into the chair.In the next breath, expand the chest by rolling your shoulders to your back, pulling the navel towards the spine and bringing your arms to the sides.

4.PostureYoga Marichya Asana

Sit on a chair with the spineholdstraight.Take a deep breath and breathe to the right, put your hand on the chair comfortably, your body must be parallel to the wall.The neck and body must be in the same position.Deeply-Breathe out for a few seconds and when inhaled in and out from the position without being shocked.Repeat with the other side.

Exercise with chair helps you rest and relax.

5.PostureYoga Marjari Asana

Sit on a straight back and put your feet on the floor.Place your hand on your knees or on the thigh.When inhaled, bent your back and roll your shoulder down, lower your shoulder blades down.When you exhale, round your spine and lift your chin towards your chest, facilitating your shoulders and heads forward.Now you are in a cow cat position.In the year of breathing, alternatingmoveIn the inhalation and exhale.

If you feel uncomfortable in any position, pleaseescapefrom that posture and strange practicei. DDo not forget to breathe when doing any position.