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Poses to Undo the Damage of Sitting

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Source;  Mayo Clinic. "What are the risks of sitting too much?" by Edward R. Laskowski, M.D. 
When you sit, you use less energy than you do when you stand or move. Research has linked sitting for long periods of time with a number of health concerns. They include obesity and a cluster of conditions — increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels — that make up metabolic syndrome. Too much sitting overall and prolonged periods of sitting also seem to increase the risk of death from cardiovascular disease and cancer.
Any extended sitting — such as at a desk, behind a wheel or in front of a screen — can be harmful. An analysis of 13 studies of sitting time and activity levels found that those who sat for more than eight hours a day with no physical activity had a risk of dying similar to the risks of dying posed by obesity and smoking. However, unlike some other studies, this analysis of data from more than 1 million people found that 60 to 75 minutes of moderately intense physical activity a day countered the effects of too much sitting. Another study found that sitting time contributed little to mortality for people who were most active.When you sit, you use less energy than you do when you stand or move. Research has linked sitting for long periods of time with a number of health concerns. They include obesity and a cluster of conditions — increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels — that make up metabolic syndrome. Too much sitting overall and prolonged periods of sitting also seem to increase the risk of death from cardiovascular disease and cancer.
Any extended sitting — such as at a desk, behind a wheel or in front of a screen — can be harmful. An analysis of 13 studies of sitting time and activity levels found that those who sat for more than eight hours a day with no physical activity had a risk of dying similar to the risks of dying posed by obesity and smoking. However, unlike some other studies, this analysis of data from more than 1 million people found that 60 to 75 minutes of moderately intense physical activity a day countered the effects of too much sitting. Another study found that sitting time contributed little to mortality for people who were most active.
Poses to Undo Sitting Damage

Pose 1
Downward Facing Dog Pose or Adho Mukha Svanasana


Pose 2

Mountain Pose or Tadasana



Pose 3

Fish Pose or Matsyasana


Variations


Pose 4
Standing Forward Bend/Fold or Uttanasana



Pose 5
Cat & Cow Pose or Marjaryasana & Bitilasana


Pose 6
Bound Angle Pose or Baddha Konasana



Pose 7
Cobra Pose or Bhujangasana

Pose 8
Half Pigeon Pose or Eka Pada Rajakapotasana

Pose 9
Child's Pose or Balasana

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