Yoga for Hunchbacks – Sink in, Stretch out, & Feel the Stress Slip away

If someone asks me what’s the most important thing in my life, I’d say “My Laptop”. Okay I know it sounds pretty weird and selfish and I’m sure the intended answer is more like “Trust, or love or friendship or family”. Yes, those things mean the world to me. 

Saying that, when I look back I find the most closest thing in my life has always been my laptop – this old MacBook Air I’ve been carrying around for the last six and half years, it has travelled with me to ten countries, earned me money, stayed there for me thought thick & thin, we’ve watched movies together, read books, listened to songs, probably knows all my secrets and gives me a panic attack when it won’t start. Well now you probably think i’m a weird nerd. I am and I prefer it that way.

However, this also means I’m hunched over a computer for one third of my day, and for a better part of my life. We all probably work, study, read, then netflix hunched over a computer, a phone or tab throughout the day and we won’t even realise how we’ve been abusing our bodies until we get up and stretch. Is there anybody who can relate?

Well this article is for you.

Simple things to do while you working are;

1. Getting up every hour – (I usually set an alarm if not I just forget)
2. Doing simple stretches during breaks – I also make sure to drink some water at this time, keep myself hydrated.
3. Going for a walk after work or during breaks if that’s something you can do – I know most of us don’t have the luxury of going for a walk in the park or the woods but just walk around in your home if that’s something you can do.
4. A sequence of yoga poses – I try to do yoga everyday, but that doesn’t mean I do yoga every damn day. Somedays I find it really difficult to drag my lazy ass to the mat but something I’ve learned over the years is if you somehow make it to the mat, regardless of the way you feel, and manage to do a couple of asanas, you will feel Ah!mazing. That’s the thing about yoga you know. I’m taking an online class and during last week’s class I was feeling so tired and lazy. I didn’t switch on my video and was just listening but at one point I decided to do the pose the instructor was teaching and after one hour I was doing the poses with a new found energy. I can’t make you understand this, I can only tell you, but you, yourself will experience it if you decide to take the first step; your muscles will be sour, your feet trembling for sure, but it will be the best damn first step you’d ever decided to take in life, I promise.

Sink in, stretch out, and feel the stress slip away, I got your hunchback. I promise!

Yoga poses to relieve tension after a day on the computer

Any kind of stretching is amazing for your body, but below I’m gonna give you 4 yoga poses with amazing benefits. Some of those even can be done right at your desk!

1. Cat-Cow Pose

If I have only 5 minutes and can do only one yoga pose a day, I’d choose this. it gets your body moving, improves posture and balance, opens up your chest and increases strength and flexibility in your spine. Cat-Cow is a great way to relieve lower-back pain and stretch out your body after a day of hunching at a desk.

1. Begin with your hands and knees on the floor. Make sure your knees are under your hips and your wrists are under your shoulders. Begin in a neutral spine position, with your back flat and your abs engaged. Take a big, deep inhale.
2. On the exhale, round your spine up toward the ceiling, and imagine you’re pulling your belly button up toward your spine, really engaging your abs. Tuck your chin toward your chest, and let your neck release. This is your cat pose.
3. On your inhale, arch your back, let your belly relax, and go loose. Lift your head and tailbone up toward the sky — without putting any unnecessary pressure on your neck. This is the Cow portion of the pose.
4. Continue flowing back and forth from Cat Pose to Cow Pose, and connect your breath to each movement — inhale for Cow Pose, and exhale on Cat Pose.
5. Repeat for 10 rounds.

2. Standing Forward Fold With Clasped Elbows

This relaxed hamstring and back stretch is great for decompressing your spine. You can bend your knees as much as you need to in the beginning, focusing on getting your chest against your thighs. As you loosen up, you can straighten your knees to deepen the stretch.

1. Stand with your feet hip-width apart.
2. Take a breath in, and as you exhale, hinge at your hips, folding over your thighs.
3. Bend your arms and take hold of opposite elbows.
4. Keep your weight pressing forward as you enjoy this stretch for the lower back and hamstrings for 20-30 seconds. Gently sway your torso and nod and shake your head to release tension in your neck.

3. Wide-Legged Forward Bend

This pose helps you relieve neck & shoulder tension and mild back pains. A calmed mind, Relief from stress, anxiety, and mild depression. It’s also a great stretch for your hamstrings and lower back.

1. Stand with your feet four feet apart, exhale forward bringing the palms to the floor under the shoulders. You can either keep your palms, or if you are unable to bring your hands down to the floor level, try using blocks or widening the feet apart a bit more. 
2. Take a deep breath in, and slowly fold forward at your waist, lowering your hands as far as you can. Keep your spine long and straight as you breathe for five deep breaths. Engage your legs, and slowly rise up to stand.

4. Downward-Facing Dog

This classic pose is therapy for your back. Downward-Facing Dog lengthens your spine, which is often slouched over when you’re sitting. The pose also decompresses the lower-back muscles and vertebrae that scrunch up when you sit, and can alleviate lower-back pain.

1. Come onto your hands and knees with your wrists underneath your shoulders and your knees underneath your hips.
2. Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into an upside-down-V shape.
3. Spread your fingers wide, and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Relax your head between your arms, and direct your gaze through your legs or up toward your belly button.
4. Breathe deeply for five breaths. You can do this for three breaths if you feel tired.

Just like the Hunchback from Notre Dame said, TODAY IS A GOOD DAY TO START!

If you have any questions please don’t hesitate to ask in the comments and I will get right back at ya!