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Give yourself a boost at work with these simple, refreshing tips
2007-01-03

The continued concentration over long periods required in the modern workplace can be demanding on your m ind and your body. The stress and fatigue felt by many of us can impact our work performance - and lead to ongoing stress an d exhaustion when you get home.

However taking a short break to complete a few simple yoga postures at your desk can help to relieve stre ss 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.Prac tice suggests you periodically perform 2 simple yoga practices at your desk. The first practice is described in this newslet ter. Watch out for the second practice in the Total.Yoga.Practice February newsletter.

Office yoga - part 1

Start by vigorously rubbing 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 - making sure that no light gets to your eyes. Hold your hands here with your eyes open and relaxed to relieve eye muscle tensions and eye strain related headaches.

Nadi Shodhana (alternate breathing)

Sit comfortably in your chair with your back tall and straight. Hold your right hand in front of your fa ce with the middle two fingers resting between your eyebrows. Your thumb should be above your right nostril and your ring fi nger 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. Ex hale 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 1 0 times making sure that your breathing is silent.

Mushtika Bandhana (Hand Clenching)

Hold your arms out straight in front of you at shoulder height, palms down, stretching the fingers wide. Close your hands into a fist with the thumb held inside, as you slowly exhale. Slowly inhale as you open your hands and str etch your fingers. Repeat 10 times.

Manibandha Naman (Wrist Flexing)

Holding your arms straight out in front of you, at shoulder level palms down. Inhale as you slowly bend your hand backwards, fingers pointing towards the ceiling. Exhale as you slowly bend the wrist downwards, fingers pointing t owards the floor. Repeat 10 times

Manibandha Chakra (Wrist circling)

Hold your right hand straight out in front of you at shoulder level, making a fist with the thumb tucked inside. Rotate the hand in a clockwise circular motion, making as large a circle as possible while keeping the elbow straigh t and still, keep your breath slow and smooth. Make 10 circles in a clockwise direction, then 10 in the opposite direction.

Holding your arms straight out in front of you, at shoulder level palms down. Inhale as you slowly bend your hand backwards, fingers pointing towards the ceiling. Exhale as you slowly bend the wrist downwards, fingers pointing t owards the floor. Repeat 10 times

Manibandha Chakra (Wrist circling)

Hold your right hand straight out in front of you at shoulder level, making a fist with the thumb tucked inside. Rotate the hand in a clockwise circular motion, making as large a circle as possible while keeping the elbow straigh t and still, keep your breath slow and smooth. Make 10 circles in a clockwise direction, then 10 in the opposite direction. Repeat with the left hand. Alternatively you can work both hands at the same time.

Kehuni Naman (Elbow Bending)

Hold your arms straight out in front of you at shoulder level hand open with the palms facing upwards. A s you exhale, bend your arms at the elbow and touch your shoulders. Inhale as you straighten your arms. Repeat 10 times.

Skandha Chakra (Shoulder rotation)

Hold your arms out sideways at shoulder level, bend your elbows and touch your shoulders with your finger s. Rotate your arms in a clockwise direction, making sure that your elbows touch your chest, ears and sides as you make the circle. Keep your breath slow, inhaling as your arms move up, and exhaling as your arms move down. Make 10 complete rotatio ns then repeat in the opposite direction.

Greeva Sanchalana (Neck Movements)

Sit comfortably facing forward with your eyes closed. Exhale as you lower your head trying to touch your chin to your chest. Inhale as you lift your head backwards as far as possible without straining. Repeat 10 times.

Sit comfortably facing forward, eyes closed. Without turning you neck, exhale as you lower your head to the right, trying to touch your right ear to your right shoulder. Breathe in as you raise your head and exhale as you lower it to the left side. Repeat 10 times.

Sit facing forward, eyes closed. Inhale as you turn your head to the right to look over your right shoul der. Inhale as you return to center. Exhale as you turn to the left to look over your left shoulder. Repeat 10 times.

In the same position eyes closed, rotate your head in a clockwise circular motion bringing you head down, to the right, backward and to the left. Exhale as you move your head down, inhale as you move your head up. Complete 10 fu ll rotations in a clockwise direction, then 10 times in an anti-clockwise direction.

To find out how Total.Yoga.Practice can help you fit a full yoga practice into your busy schedule wi th our 24/7 professional instruction, click here.

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. Co nsult 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 a nd seek medical attention if necessary.

Any liability, loss or damage in connection with the use of Total.Yoga.Practice and its yoga instructi on, including but not limited to any liability, loss or damage arising from the performance of the exercises demonstrated her e, or any advice or information provided by Total.Yoga.Practice in the videos, or on the website, is expressly disclaimed

Total.Yoga.Practice
Ushtrasana - Camel Pose
2006-10-29
watch the free streaming yoga video, helping you learn how to do yoga online for free The full and extended backward curve of the body stretches the abdomen including the stomach and intestines to stimulate the digestive and reproductive systems. The extension of the neck also stimulates the thyroid gland. The backward bend of the spine opens the vertebrae to releive back pain and help to improve the posture. Camel pose should be followed by any forward bending pose. Camel pose should not be practiced by people with severe back pain.
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Moving deeper
2007-02-05
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