Quick Yoga Breaks @Workplaces

1 Minute  Recharge Body, Mind, Breath Too busy to take a break. Just sit back in your  chair, close your  eyes for a minute. Focus  your  attention on your  breath. After a few seconds, the breath will start  slowing down, muscles will begin relaxing, body will feel lighter and  mind  will be more composed. You may extend this timeout else come out of the state by rubbing the palms and placing them on the eyes.
. Neck  Rolls Neck, Shoulder, Head

Stiffness

Seated on a Office Chair, Car  Seat, Yoga Mat, Standing these simple neck rolls can be done anytime to remove the stiffness and  pain caused due to extended seated hours at the desktop. Movement Pattern – Centre to Top and  Bottom <Centre to Right

& Left < Centre to Ears  to Shoulders.

All Movements to be changed slowly with the change in breath (Long Inhale and  Exhale) Repeat 3 times each and  relax.

* People suffering from Cervical and Spondylitis should not bring the neck down.

 Shoulder Rolls Shoulder Stiffness, Pain Upper and  Middle Back Stiffness Seated on a Office Chair, Car  Seat, Yoga Mat, Standing simple Shoulder rolls  can be done anytime to remove the stiffness and  pain caused due to extended seated hours at the desktop. Movement Pattern – Centre to Top and  Bottom All Movements to be changed slowly   with the change in breath (Long Inhale and  Exhale) Repeat 15 times each clockwise and anticlockwise and  relax.
 Backward Bending  Back, Shoulders, Buttocks and  Waist Stiffness Stand  in front of the chair, give hip distance gap between the legs. Place your  hands on both sides of the waist.  Swell up the chest with air and  bend backward as much as comfortable. Keep the eyes open. You may bend your  knees for a deeper stretch. Stay for a few seconds. Come back to original position while exhaling out. Repeat for 3 times. You may counter stretch by bending forward for the same number of times.

* People suffering from Cervical and Spondylitis, long  back pain, slip disc should avoid the forward bend

Abdominal or Diaphragmatic

Breathing

Helps  lower  blood pressure,  and    therefore the risk  of  heart disease Helps lower blood sugar, and   therefore the risk  of diabetes. Increases the secretion of growth hormone and  slows  the aging process.  Improves mental  focus   and   clarity by increasing blood flow to  the  pre-frontal  cortex of your  brain. Improves sleep  quality. Facilitates weight loss  by balancing stress hormones with anabolic hormones. Reduces Stress To perform this exercise while sitting in a chair: Sit comfortably, with your  knees bent and  your shoulders, head and  neck relaxed. Breathe in slowly through your  nose so that your stomach moves out against your hand

Can  be practiced anytime in a seated or a lying  position on empty / light  stomach

Points to Note:

  1. Always do the practise as per your  capacity.
  2. Practice on light stomach
  3. Stop the practice in case of any discomfort. Relax immediately