7 Yoga houdingen voor drukke kantoormedewerkers

Heb jij ook wel eens van die dagen dat je rug en schouders zo’n pijn doen dat je ze bijna van je lijf wilt rukken?

Natuurlijk weet je wat de grootste boosdoener is: dagelijks urenlang achter een bureau zitten, daar kom je niet ver mee.

Waarschijnlijk heb je ook wel eens van die veel gepromote stretchoefeningen geprobeerd.
Maar geen van alle lijken zo goed aan te slaan als je zou willen.

Hierdoor ben je wanhopig op zoek naar een verlichtende oplossing – en wij hebben precies wat je zoekt!

Veel mensen die yoga hebben geprobeerd, vooral kantoormedewerkers die uren achter een bureau zitten, zweren bij de voordelen van yoga!

Deze herstellende oefening geeft niet alleen verlichting aan je hele lichaam, maar de rust en mindfulness die ermee gepaard gaan verminderen je stressniveaus enorm, vooral wanneer het hectisch wordt op het werk.

Daarom brengen we je een set van 7 yoga houdingen die speciaal ontworpen zijn om die vervelende pijn in je rug te elimineren.

Door deze eenvoudige yogahoudingen in je dagelijkse routine op te nemen, zal die ongemakkelijke stoel geen probleem meer zijn!

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Yoga houdingen voor rugpijn

De onderrug is meestal het lichaamsdeel dat het meest te lijden heeft onder langdurig zitten, samen met stijve schouders en nekpijn.

Neem daarom deze rugontspannende yogahoudingen aan om het ongemak helemaal te verlichten.

1. Kat-Koe yoga houding

Hoewel het een van de eenvoudigste yogahoudingen is, zijn de voordelen ongeëvenaard!
De Cat-Cow houding mobiliseert de wervelkolom volledig, maar biedt ook verlichting voor je nek, schouders en torso.

Het is heel eenvoudig om te doen – Ga op je knieën zitten, plaats je handpalmen op de grond en als je kunt, ga dan op je tenen staan.

Buig je rug naar het plafond als je inademt en buig dan naar beneden als je uitademt, waarbij je een U-vorm in je onderrug vormt.
Doe dit 3-5 keer of totdat je onderrug volledig ontspannen aanvoelt.

Natuurlijk heb je voor deze yoga houding een zachte mat nodig voor comfort op je knieën en stabiliteit.

Bekijk dan onze Kurk Yoga Matgemaakt van milieuvriendelijke materialen, die ook zelfreinigend zijn!

2. Naar beneden gerichte hond

Een andere klassieker van yoga houdingen voor beginnersbiedt uitzonderlijke verlichting van rugpijn.

Daarnaast strekt het ook het hele lichaam en bevordert het spierkracht, wat vooral gunstig is voor mensen die vaak zware dingen tillen.

Om een downward-facing dog te doen, ga je op je handen en knieën staan, met de eerste net iets voor de schouders.

Duw je rug naar het plafond, til je knieën op van de vloer en houd je stuitje omhoog.

Als je dat extra zetje wilt, kun je proberen je hielen van de vloer te tillen of één been omhoog te duwen als je je extra gespannen voelt.

Houd deze houding ongeveer 5-10 ademhalingen vast en ga dan terug naar de Kinderhouding.

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3. Duif Houding

Veel yoga houdingen ontspannen de heupen, maar geen enkele doet het zo goed als de Pigeon Pose.
Hoewel je je er misschien niet van bewust bent, verplaatst veel spanning van je rug zich naar je heupen, waardoor ze extreem stijf worden.

Daarom zijn ontspannen heupen de sleutel tot een ontspannen, pijnvrije rug.

Terwijl je in een Downward-facing dog zit, trek je één knie naar je elleboog terwijl de andere volledig gestrekt blijft.

Vervolgens breng je het omhoog gebrachte been dichter bij je heup, waarbij je een driehoekige vorm vormt, en zak je zachtjes naar de grond met gestrekte rug.
Houd 5-10 ademhalingen vast en wissel dan naar het andere been.

Soms vormen je knieën een probleem, maar niet als je onze prachtige Yoga Blokken!

Je kunt een blok onder je knie plaatsen als je je ongemakkelijk voelt in deze houding, en ze kunnen ook voor verschillende andere yogahoudingen worden gebruikt!

4. Opwaartse vooroverbuiging

Het mooie van een opwaartse voorwaartse buiging is dat je hem praktisch overal kunt doen, zelfs op kantoor!

In feite zijn deze stretchende yogahoudingen ideaal voor op kantoor – je hebt alleen een kleine, speciale ruimte en een yogamat nodig en je bent klaar!

De naam zegt het al – om een opwaartse voorwaartse plank te doen, moet je rechtop staan met je voeten dicht bij elkaar.

Begin met het heffen van je armen in een V-formatie en ga langzaam naar voren, reik naar de enkels.

Natuurlijk kan dit voor sommigen een gevorderde yogahouding zijn, omdat de meesten van ons misschien niet flexibel genoeg zijn om ze te bereiken.

Met dat in gedachten, zo laag als je kunt, zolang je jezelf niet opjaagt – als je alleen tot je knieën komt, is dat prima!

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5. Naar boven gerichte hond

Vergeleken met de Neerwaartse hond rekt deze yoga houding voor lage rugpijn ook het hele lichaam, vooral de buikspieren.

Het kan de perfecte afsluiting zijn van je yogaroutine vlak voordat je in Savasana gaat.

Plaats vanuit de Child’s Pose je handpalmen aan het einde van je yogamat en breng jezelf langzaam omhoog, waarbij je de ruggengraat en voorste buikspieren volledig strekt.

Je voelt ook een lichte strekking in de benen en armen omdat deze houding het hele lichaam strekt.

Zoals altijd, doe dit voor ongeveer 5-10 ademhalingen, breng je voeten waar je handen waren, en ga in Corpse Pose.

Als je puntige heupen hebt, is op de grond liggen misschien niet zo comfortabel – maar niet als je een kussenwig!

Deze yoga accessoire is speciaal ontworpen voor mensen die extra ondersteuning nodig hebben op hun heupen en benen, zodat je ruggengraat tijdens de hele sessie recht blijft.

6. Brug Houding

Als kind heb je de Bridge Pose waarschijnlijk altijd gedaan – maar je wist niet dat het een van de beste yogahoudingen is om heupen te rekken.

Dus als je bureau je rug een ongelooflijk pijnlijk gevoel geeft, doe dan een stap terug in je kindertijd!

Om een brug te doen, ga je op de grond liggen met je knieën gebogen en je hielen naar je zitbotten getrokken.
De armen moeten naast je rusten, met de handpalmen naar het plafond gericht.

Duw je stuitje dan zachtjes omhoog, zodat je een driehoek vormt met je lichaam.

Blijf ongeveer een minuut in deze houding en ga dan langzaam terug, waarbij je je ruggengraat zachtjes naar de grond brengt.

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7. Kinderhouding

We hebben het er in deze blogpost keer op keer over gehad, maar hoe kan het ook anders?

De Child’s Pose wordt beschouwd als een favoriet onder veel yogi’s, ongeacht hun ervaring.
Bovendien is het een van de best rekkende yogahoudingen!

Breng je knieën naar de vloer, iets uit elkaar, til je armen op en breng ze langzaam naar de vloer.

Duw bij elke uitademing naar voren en houd je ruggengraat volledig gestrekt.
Blijf zo lang als je wilt in deze houding, want de ontspannende eigenschappen zijn werkelijk ongeëvenaard.

Als je hulp nodig hebt om die ene pijnlijke plek te bereiken die maar niet wil verdwijnen, is onze Massagebal helpen!

Net als de yogamat, Hij is volledig gemaakt van duurzame materialen, perfect voor de moeilijk bereikbare plaatsen!

Met deze yogahoudingen behoren pijnen van lange uren achter het bureau tot het verleden!

Neem zeker een kijkje in onze winkel om je yoga te verbeteren, en overweeg ook om een voucher voor je collega die je vergezelt voor de rit!
Maak je klaar en begin met ontspannen!

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