Yoga for People
Who Have To
Sit Too Much
Prepared for FLEX Program Oct. 2008
Using The Internet in the Classroom
by Liz Mediavilla
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A Brief History of Sitting
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| Until the Renaissance, knights and royalty were the only ones who were offered chairs... the term continues to this day in organizations today to confer authority to an individual. |  |
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This 1866 print shows a Northampton shoemaker and his wife in their workshop at home. |
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However, throughout the world today, many people are accustomed to squatting or sitting on the ground for many daily activities. |
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The act of sitting in a chair, especially for extended periods of our waking hours, is a modern invention and something our bodies were not designed to do. We did not evolve sitting in chairs, they were thrust upon us (or us upon them) over the period of a few short centuries. This is stating the obvious, but the unstated obvious is that our bodies don’t like it one bit.
We are suffering many health problems related to chairs and the sedentary lifestyle they encourage: back and neck pains, varicose veins, RSI injuries and so on. Making matters worse is the use of chairs that are picked not for their functionality or long-term effects on the human body, but for their form and cost.
| However, in most industrialized cultures, things took a different turn. | |
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This is progress??? |
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Look familiar? |
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Need I say more? |
Sitting in an office chair for prolonged periods of time can definitely cause low back pain or worsen an existing back or neck problem. The main reason behind this is that sitting, in an office chair or in general, is a static posture that increases stress in the back, neck, shoulders, arms and legs, and in particular, can add large amounts of pressure to the back muscles and spinal discs.
Moreover, when sitting in an office chair for a long period, the natural tendency for most people is to slouch over or slouch down in the chair, and this posture can overstretch the spinal ligaments and strain the discs and surrounding structures in the spine. Over time, incorrect sitting posture and workplace ergonomics can damage spinal structures and contribute to or exacerbate recurrent episodes of back pain.
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The solutions are simple: stop sitting, sit differently or at least minimize the amount of time spent sitting.
“Perching”, or making a tripod of your legs and a chair, is also going to take some getting used to for many people.
Sitting in chairs has destroyed our muscle tone and posture so much that what should be a simple task — standing or sitting up straight without any sort of support — is difficult for most people.
Alternatives to Chairs: |
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| Gaiam's Ball Chair |
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Yoga & Sitting:
Asana = Seat
padma = lotus
Lotus Pose
Padmasana (pod-MAHS-anna)
The lotus position is a cross-legged sitting posture which originated in representations and meditative practices of ancient India. It is an established part of the Hindu Yoga tradition.
The position is said to resemble a lotus, encourage proper breathing and foster physical stability.
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The roots of a lotus are in the mud, the stem grows up through the water, and the heavily scented flower lies pristinely above the water, basking in the sunlight. This pattern of growth signifies the progress of the soul from the primeval mud of materialism, through the waters of experience, and into the bright sunshine of enlightenment. |
| Much of Hindu and Buddhist iconography portray the enlightened deities seated in the center of a lotus. | |
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Try using a folded blanket to elevate the hips and encourage a forward tilt to the pelvis.
Practices for offsetting the effects of prolonged sitting:
Free Sitting Yoga Exercises Online