Recharge And Relax At Work With These Simple Techniques
However taking a short break to complete a few simple yoga postures at your desk can help to relieve stress and tiredness and refresh you for another work session.
To help you reduce the effects of working long hours at a desk or in front of a computer, Total.Yoga.Practice suggests you periodically perform 2 simple yoga practices at your desk. The following is the second practice, visit Total.Yoga.Practice for the first practice.
Office yoga - part 2
Take a moment to clear your mind. Be conscious of your thoughts and how they erratically pop into and out of your mind. Actively still your mind by focusing on your breathing. Vigorously rub your hands together until you feel warmth on your palms. Place your hands on your face with your palms cupping your eyes and your fingers on your forehead. Open your eyes into your cupped hands and keep your body and mind still for a few moments.
Nadi Shodhana (alternate breathing)
Sit comfortably in your chair with your back straight. Hold your right hand in front of your face with the middle two fingers resting between your eyebrows. Your thumb should be above your right nostril and your ring finger above the left. Close your right nostril with your thumb and breathe in slowly and silently through your left nostril, until your lungs are full without straining. Release the right nostril and close the left nostril with your ring finger. Exhale through the right nostril slowly, keeping the duration of the exhale the same as the inhale. Inhale slowly through the right nostril. Release the left nostril and close the right nostril with your thumb while you exhale. Repeat the sequence 10 times making sure that your breathing is silent. This Pranayama is good for relaxing your mind.
Pandanguli Naman (Toe curling)
Sit upright in your chair with your back straight. With your feet on the ground, shoes off, inhale as you stretch the toes of both feet backward away from the floor. Exhale as you stretch your toes downwards to make fists with your feet. Hold each position for several breaths as you feel the stretch. Repeat 10 times.
Goolf Naman (Ankles bending)
Still sitting erect with your legs slightly extended, heels on the floor. Inhale as you bend at the ankle pulling the feet back towards your leg. Exhale as you push the foot forward trying to touch the floor. Hold each position as you feel the stretch. Repeat 10 times.
Goolf Chakra (Ankle rotation)
In the seated position with your legs slightly extended, heels on the floor. Starting with the right foot, keep the leg still as you rotate the foot at the ankle clockwise 10 times. Rotate 10 times in the opposite direction. Repeat with the left foot. Next rotate both feet together in a clockwise direction 10 times. Repeat, rotating 10 times in an anti-clockwise direction. Try rotating both feet at the same time, but in different directions, clockwise with the right foot, anti-clockwise with the left foot. Repeat, with the right foot rotating anti-clockwise and the left foot rotating clockwise. Throughout the exercise, inhale as the foot is rising, exhale as the foot in falling.
Janu Naman (Knee bending)
In the seated position, clasp your hands under the right thigh, raise and straighten the leg keeping your spine straight. Bend and contract the leg bringing the knee towards your chest, and heel towards your buttocks. Straighten the leg. Repeat 10 times and switch to the left leg and repeat 10 times. Inhale while straightening the leg, exhale as you bend the leg.
Seated forward bend
Sit with your back straight and your knees together. Bend forward allowing your head to move close to your knees. Remain in the bend for the count of ten as you relax all the muscles in your back. Breathe normally through your nose. This posture helps to relieve tension from your back.
Meru Wakrasana (Spinal Twist) - variation
Sit with your spine straight and your knees together. Keep your legs facing forwards and both buttocks on the chair as you slowly rotate your upper body to the right. Start the twist with your abdomen then chest, shoulders and neck as you look behind you over your right shoulder. Once you start the twist you may hold the back of the chair with your left hand to assist the twist, but with care not to over twist. Twist your spine as far as is comfortable and hold for the count of 10 as you breathe slowly through your nose. Repeat the spinal twist to the left.
Bent knee leg lift
Turn sideways in the chair so you can hold the back of the chair for support. With the legs bent, and without holding your legs, lift your feet off the ground and pull your knees close to your chest, without leaning forwards. Pull your knees towards the chest for the count of 10 while you breathe normally through your nose. Release your feet to the floor and relax for the count of 10. Repeat 3 times.
With our busy lifestyles, we can't always exercise as frequently as we should. At Total.Yoga.Practice we're helping our members fit a full yoga practice into their busy schedules. To find out how we can help you by bringing professional yoga instruction into your own home 24/7, try out our 14 day free trial membership.
Please note the following important cautions before using Total.Yoga.Practice.
Not all exercise is suitable for everyone, and this or any exercise programme may result in injury. Consult with your doctor before you use the Total.Yoga.Practice services.
To reduce the risk of injury, never force or strain yourself during exercise. If you feel pain, stop and seek medical attention if necessary.
Any liability, loss or damage in connection with the use of Total.Yoga.Practice and its yoga instruction, including but not limited to any liability, loss or damage arising from the performance of the exercises demonstrated here, or any advice or information provided by Total.Yoga.Practice in the videos, or on the website, is expressly disclaimed
Related Tags: yoga, hatha yoga, yoga benefits, about yoga, yoga exercise, yoga tips, yoga poses, yoga postures
Total.Yoga.Practice can help you enhance your health through our streaming yoga video instruction, helping you practice when YOU want to 24/7. Total.Yoga.Practice's yoga instructors include Varun Veer, a professional Yoga instructor with more then 30 years of practice experience. He is the author of 2 books and many yoga videos. Visit Varun at http://www.TotalYogaPractice.com
Your Article Search Directory : Find in ArticlesRecent articles in this category:
- Pranayama-experiencing The Subtle Body
While throwing light on the importance of Pranayama (Yogic breathing exercise) Swami Vivekananda tol - How To Find The Right Divorce Lawyer In Philadelphia
Several couples in Philadelphia who want to file for a divorce often feel ambivalent with regard to - Some Tips On How To Get Your Home Office Interior Design Right
The Internet has given rise to a number of new concepts though the home office is certainly one of t - Lipo 6 Fat Burner - Review And Things You Ought To Know Before You Purchase Lipo 6
In case you've been seeking to reduce weight and sought after a weight loss product, you can also he - Nutrex Lipo 6 - What Is Nutrex Lipo 6 And How Can It Assist You Lose Weight?
What's The Historical past Of Lipo 6?Lipo 6, from Nutrex, is a vitamin tablet which was once launche - Yoga For Better Sex Life - Improve Your Sexual Life Through Yoga
Yoga techniques are products of the Asian continent, having been explored and exported to the west f - Yoga Will Help You Manage With The Daily Stresses Of Life.
Forty or Fifty years back, a many of people still didn't know the difference between Yoga and Yogurt - Finding Out About Pilates Yoga Exercise
For those that are searching for a unique exercise program, pilates or yoga exercise may be exactly - Know More About Yoga Position & Benefits
The classical techniques of Yoga date back more than 5,000 years. In ancient times, the desire for g - Online Yoga For Kids - Make Them Strong
In this competitive world, it is not good to instigate the spread of competition among kids. The mai
Most viewed articles in this category:
- Sacred Message of our Revered Preceptor Shriram Sharma Acharya
In the profound silence of our psyche echoes the subtle voice of our revered preceptor. "Oh, I am al - Give Yourself A Boost At Work With These Simple, Refreshing Tips
Continued concentration over long periods required in the modern workplace can be demanding on your - The Benefits of Yoga for Children
Various trends and fads have come and gone with fitness and exercise which makes it very easy to be - Aquaexercise for All
Experts in fitness aren't surprised about the health benefits of water exercise and many individuals - Kundalini Activation and Gayatri Worship
According to Indian Mythology, Brahmaji (creator) had 2 wives. The first was Gayatri and the second - Selecting the Best Sticky Yoga Mat
You'll probably be very pleased with your choice if you have decided to take up yoga. Your strength - Hatha Yoga for Stress Management: Creating Your New Year Yoga Plan
Are you ready to make a life changing resolution? What is a daily Yoga plan? How can a daily Yoga - Spice Up the Winter Doldrums With a New Yoga Program and Watch the Pounds Come Off
It is always so much fun to watch people scurrying about at the beginning of the year, busily settin - Yoga: Three Reasons You Should Not Do Yoga Posture - Side Plank
The Side Plank - (Vasisthasana)This posture is dedicated to the sage Vasistha. In a Sanskrit languag - Yoga and Knee Pain Solution
Every year, about 11 million Americans complain to doctors about knee pain. Roughly 21 million Ameri