You stand for many hours!

Doctors, chefs, shopkeepers, teachers, etc., who work standing all day, will tell yoga, exercise and ahar for them today, so that they can be safe from the side effects of standing and working all day.
Do this yoga daily

Shashkasan...

Sit in Vajrasana. While inhaling, raise both the hands up. Now bending towards the front, take both the hands forward. While exhaling, rest the palms on the ground. Keep your head on the ground as well. Stay in this position for some time. Then return to the starting position while rising upwards.

Padahastasana.

Stand straight on the mat. Slowly take both the hands above the head. While exhaling, bend down. Try to hold the feet from behind with both the hands. Try to put the head on the knees. Stay in this pose for a few seconds as per your capacity and breathe four to five times. Then while breathing in, return to the previous position.

Benefit... With these asanas, blood circulation comes from the feet in reverse towards the head which is very beneficial.

wall lunging...
Stand straight parallel to the wall. Place both the palms on the wall. Now, bending the right knee slightly, take a step back with the left leg. Keep the soles completely on the floor. Do this 10-15 times with both legs. In the second exercise, keeping the left hand on the wall, bend the right leg backward and hold it with the right hand, then release the leg. Repeat 10 times with both legs.

chair stretching...

Sit straight on the chair. Now in this condition, first bring the hands on the knees. Then slowly move down and touch the feet while bending forward. Stay in this position for a few seconds. Then return to the former position. Repeat this 5 times.

Know also diet 
• Walking and standing burn calories, so consuming enough calories is important. Calories Age, Gender, Activity Level And is determined on the basis of body weight. • Eat whole grains like oats, quinoa, brown rice, pulses and starchy vegetables like potatoes etc. • Eat chicken, fish, tofu, and low-fat dairy products." Protein helps with muscle repair and growth.  Pears, nuts, seeds, olive oil and salmon, mackerel Fish are good sources of good fat. Make sure to drink sufficient amount of water. Don't forget it because of work. Have food on time. Do not keep long periods between meals as this may worsen the blood sugar level. Include nuts, fruits or yogurt etc. in snacks. • Some micronutrients, such as iron, calcium and vitamin D, are important for people who do physical work. Include food containing it in the diet. • Reduce your intake of processed and overly sweet foods.

Those who work while sitting 

Continuous sitting is unhealthy in itself. However, some people have a profession in which they have to sit continuously. 

Do this yoga daily. 

Bhujangasana -

Lie down on your stomach. Keep the feet straight. Keep the hands equal to the shoulders. Keep the elbows close and parallel to the body. While breathing, slowly

raise the head, chest and then the stomach. Keep the navel on the ground only. Put the weight of the body on the palms. Bend the elbows and move the head slightly towards the back. Stay in this position for 15-20 seconds. Lie down again while exhaling. Do this 5 times.

Parvatasana...

Sit in Vajrasana. Keep both the palms on the ground. Take the legs backwards, keeping the toes on the ground. Lift hips, straighten knees and elbows Make it current pressure Enter and open the shoulder blades. Keep your gaze focused on the toes. In this position, take a long deep breath.

Benefits...

Posture will be correct. The muscles of the spine, legs and hands will get strengthened. Digestive system will be better. The whole body will remain energetic.

some exercise too

flying on the floor

Lie straight on your back. raise both hands above the head Keep at a distance. Open the palms and spread the fingers. The knees will be bent. Now tighten your hands. Bending the elbows, bring the hands down until they form a right angle. Then, stretching the hands, move them upwards. Repeat this 10-15 times. 

glute bridge

Lie down on your back. Keep both the hands straight. Bending the knees, rest the feet on the soles. ground the hips Raise above The head and shoulders will remain on the floor. in this state Stay three seconds. Then slowly bring the hips down. to this Repeat 10 times.

Benefits... Legs get strength. Gluteal muscles gain strength. These muscles form the buttocks of the human body. Posture improves.

Know also diet

• Pay attention to the size of the dishes to avoid consuming excessive calories. Serve food in small plates and bowls.
• Limit or avoid processed foods such as fast food, packaged snacks, sugary beverages and processed meats.
• Include proteins like fish, eggs, beans and tofu in the diet. Protein keeps you satiated for longer.
• Include fiber in the diet, such as fruits, vegetables, whole grains, legumes and nuts. • Drink plenty of water throughout the day.

If you keep going...

A ..a person should walk an average of 8000 to 10,000 steps per day, but if you walk more than that. So your chances of suffering from ankle, knee and waist and even spinal cord and neck increase.

Do this yoga daily...

Supta Katichkrasan ...
Lie straight on the mat on your back. Extend both the hands. Keep the palms open towards the ceiling or floor. Bend the knees, keep the heels close to the hips. Bend the knees to the right, keeping the right knee on the ground. The left knee should rest on the right knee. Turn the neck to the left. Breathe at a normal pace. Return to starting position, then repeat on the left side. Do this 10-15 times on both sides.

Ardha Shalabhasan...

Lie down on your stomach by spreading a blanket on a mat or a flat place. Rest your chin on the ground. Then press both the hands under the thighs. Inhale and raise one leg up. Stay in this position for 10-15 seconds. Then slowly bring the leg to the ground. Now raise the other leg up. This can be repeated 10 times.

Benefits... 
There is a possibility of sciatica disease due to excessive walking, sciatica disease can be avoided by Ardha Shalabhasan. Supta Katichkrasan strengthens muscles, strengthens bones and cures stomach related disorders.

Know also diet

Exercise is done by walking a lot, but if the body does not get nutrition, it also has side effects. Any food is considered complete when 50 to 60 percent of the body's total energy is obtained from carbohydrates, 10 to 15 percent through proteins and 20 to 30 percent through fats.Protein will be available from food items like cheese, egg, milk and peas. Brown rice, low fat milk, potatoes and bananas will provide carbohydrates. Iodine, iron, calcium and potassium are important elements. With these, the lack of blood in the body is removed and the bones are strong. Vitamins present in walnuts, spinach, lentils, other types of green vegetables and fruits are essential for skin, bone and blood. Vitamins are very important for people who move a lot. Such people must also take about 25-30 grams of fiber daily. Keep the body hydrated.

Key- shashkasan, padahastasana, bhujangasana, parvatasana, supta katichkrasana, ardhashlabhasana

Tip:-  Do the yoga exercise mentioned with the advice of good yoga teacher or yoga therapist. Result will be received. 

Writer - Pramod Yadav