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8 Easy Yoga exercises to practice at your desk or anywhere
else.
Here are two breathing and eight movement exercises which
are simple to do and are great ways to relieve tension. Please
read the Practice with care notes
before you try them. Pick your favourites to create your own
workplace routine.
The more you can be aware of your breath the greater the benefit
for de-stressing as well. Try to use the breath to release
the body, on the inhale visualise an area that feels tense
and requires extension and on the exhale visualise an area
that needs release.
Practice with care
Complete Yoga Breath
Simple alternate nostril breathing
Upper back and shoulder release
Neck stretch
Neck and shoulder stretch
Shoulder Stretch
Open Chest Stretch
Spinal Twist
Back release
Leg stretch
These exercises used regularly through the day will help to
improve your posture at the workstation and so reduce tension.
Try setting your computer reminder to prompt you to use your
favourites from these exercises each 60 mins. (Silent alarms
will avoid stressing your fellow workers).
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Practice with care
Avoid holding your breath, always continue to breathe
easily. To breathe deeply, concentrate on your exhale not
the inhale to avoid feeling giddy or straining your breath.
Never push yourself beyond what your mind or body is happy
to do.
If you have a medical condition, pregnant or at all uncertain
about the suitability of these exercises for yourself consult
your doctor about your intention to practice yoga and follow
their advice (take a copy of this page to show your doctor).
There are certain health conditions which make it sensible
to avoid some exercises:
- High blood pressure, heart conditions, detached retina,
weak eye capillaries and ear problems: avoid upside down
or inverted postures.
- Varicose veins. Avoid holding any postures that restrict
blood flow.
- Hernias: Avoid back bending movements.
- Damaged limbs: if one of your limbs is damaged in any
way, never strain to reach a posture.
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Complete Yoga Breath
Start with this classic breathing technique which helps to
energise the body and calm the mind. It is helpful in dealing
with sleep problems and can be a useful boost in the middle
of the day for those with demanding work schedules.
Always clear your nostrils before starting this exercise.
Whilst this exercise is most easily learnt lying on your back
(try at home) it can be practised either lying down, sitting
or standing.
Always begin with an exhalation and end with an inhalation.
- Inhale into your abdomen by extending the abdominal muscles
as far as is comfortable, allowing your diaphragm to relax.
(This is initially a little tricky as for many people the
tendency is to contract the abdomen when breathing in)
- Expand the rib cage so that the chest expands upwards
and outwards.
- Raise the collar bones as far as possible, without hunching
the shoulders.
Once the lungs have been completely filled, exhale slowly
first emptying the lower, the middle and finally upper lungs.
Make the exhale of equal length or longer than the inhale
which will encourage a sense of calm, relaxation and focus
in the mind and discourage hyperventilation.
Repeat for up to 5 cycles but beware of any tendency to hyperventilate
(an excess of oxygen being taken into the body) giving a feeling
of dizziness and light headedness. If this occurs discontinue
the exercise for today.
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Simple alternate nostril breathing.
This is a simple and effective way to restore nervous imbalance,
great preparation before a presentation for instance.
Whilst you can do this exercise in different positions it's
probably easiest sitting down.
- Sit upright in a comfortable position with your eyes lightly
closed. Gently but thoroughly exhale through both nostrils.
- Using the thumb of your right hand close your right nostril
and inhale through your left nostril without haste.
- Using the two smallest fingers of the right hand close
off the left nostril, remove your right thumb and slowly
breathe out through the right nostril.
- Inhale through the right nostril and then close the right
nostril with the right thumb.
- Release the two smallest fingers and exhale slowly through
the left nostril.
This is one cycle, continue with two more without pausing
but beware of any tendency to hyperventilate (an excess of
oxygen being taken into the body) giving a feeling of dizziness
and light headedness. If this occurs discontinue the exercise
for today
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Upper back and shoulder release.
Sit upright; lift your right shoulder to your ear inhaling.
Exhale as you slowly roll your shoulder around and back, dropping
it away from your ear. Repeat 3 times, alternating the right
and left sides.
Now lift both shoulders up to the ears on an inhale. Exhale
as you release them. Repeat five times and then allow the
shoulders to relax.
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Neck stretch
Sit upright away from your chair back. Align your head directly
over your spine and feel the crown of your head lifting. Inhale
and on exhalation drop your right ear toward your right shoulder
without turning your head or lifting your right shoulder.
Feel the stretch on the left side of your neck and visualise
your neck lengthening and the muscles along the vertebrae
relaxing whilst you breathe in and out 5 times. Be aware of
the temptation to raise the left shoulder. Gently resist this
and lightly massage your neck and shoulders with your left
hand. Slowly lift the head and switch sides to repeat the
sequence.
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Neck and shoulder stretch
Sit upright, interlock your fingers and rotate the wrists
so the palms face away from you. Now as you breath in, lift
your arm slowly towards the ceiling feeling the shoulder joints
rotate until your arms are above your head. Although your
shoulders will lift they should not be bunched around your
ears. Gently lower your chin towards your chest.
Hold for up to 3 or 5 slow breaths and then release the fingers
and allow the arms to lower as you breathe out. Repeat 3 to
5 times.
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Shoulder Stretch
Sit upright, pass your arms behind your back and hold the
opposing elbow or forearms. Concentrate on your breathing
and feel the breath expanding your chest and your rib cage.
Try to be aware of the ribs beside your spine expanding and
contracting with each breath. Encourage the shoulders to relax
by dropping the chin a little. Hold for up to 5 deep breaths.
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Open Chest Stretch
Sit near the edge of a chair and with palms facing your back
interlace your fingers behind you. Lift your arms and rest
them on the back of the chair (or hold the sides of the back)
as you lean slightly forward. Lift your chest as you breathe
in. Relax your shoulders (lengthen the distance between your
ears and shoulders) as you breathe out. Hold for up to 5 deep
breaths feeling a sense of lightness in your chest. Slowly
release your hands and bring them down by your sides with
an out breath.
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Spinal Twist
Sit upright, not on the edge of the chair and place your feet
flat on the floor. Place your right arm behind your back and
turn your torso to the right. Make a mild attempt to reach
the back of your chair with your free left hand or place the
left hand on the outside of the right thigh so encouraging
you to twist your spine. Keep the spine upright throughout
and draw your stomach in as you twist. Hold for up to 5 deep
breaths and slowly release and return to facing forwards.
Repeat, this time turning to the left with the left hand behind
your back. This exercises all the muscles in your back and
counteracts the effects of prolonged periods of sitting.
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Back release.
(for those with high blood pressure, heart conditions, detached
retina, weak eye capillaries and ear problems do the first
part only keeping your head above your heart).
Sit upright, feet flat on the floor and thighs parallel (ie
feet about a foot's length apart), knees directly above your
ankles. Slowly lean forward on an out breath bringing your
elbows onto your thighs. Take up to 3 or more deep breaths.
If you are comfortable then allow the arms to stretch towards
the floor and allow your armpits to rest over your knees.
Hold for up to 3 or more breaths. If this is comfortable then
allow the neck to release and lengthen and mildly draw your
chin towards your chest, sending the crown of the head towards
the floor. Hold for up to 3 or more breaths.
Return to the upright position slowly, breathing in and sit
upright for a least 3 breaths or until you a sure you are
not feeling light headed before doing any other exercises
or standing up.
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Leg stretch.
This one's even easier, go for a short walk, and preferably
include climbing some stairs.
Found these exercises useful?, send them to a friend and let
us know too!
feedback@yogaunlimited.co.uk
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