|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
|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
|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:
- Always do the practise as per your capacity.
- Practice on light stomach
- Stop the practice in case of any discomfort. Relax immediately