With most of us having tight schedules,its very difficult to find time to go for yoga classes or any other fitness classes.If you are at your desk for long hours,you tend to sit in bad postures thereby hurting tour neck.Initially what seems to be a mild stress might turn out to be a chronic illness eventually.Its time you should start experiencing relief,which can be best achieved by incorporating yoga in your daily life.You will feel happier and less stressed.Here are 6 easy yoga steps which you can do at work and experience relief.
These 6 feel-good yoga moves can be done anytime,anywhere.
Benefits:Neck rolls are an excellent way to relax and warm up for the rest of your yoga practice. They can be really soothing.
-First,take off your shoes.It helps in better relaxation.
-Then,close your eyes and try to loosen your body.
-Allow your chin to drop down till your chest.
-Then circle your neck slowly, taking the right ear to the right shoulder, then back to head, and then the left ear to the left shoulder.
-Keep the shoulders relaxed and loose.
-Perform 3-5 neck rolls from left hand side and then switch directions and take another 3-5 neck rolls on your right hand side.
2: Seated Forward Bend
Benefits: Seated Forward Bend can relieve you from stress,improve your appetite,reduce menstrual cramps and menopause symptoms,reduces anxiety anxiety and fatigue and improves sleep.
-Sit on the edge of a yoga mat and extend your legs.Reach your heels with your arms spreads out.Beginners can bend their knees initially,and eventually straighten them as flexibility increases.
-Inhale as you try touching your toes and lengthening your spine in the process.
-Exhale while you bend forward from the hip joint, but do not bend at the waist.Now let your torso rest on your thighs, instead of tipping your nose toward your knees.
-Touch your ankle or feet,whichever your flexibility permits.
-Do not round your back.Allow your belly to touch your legs first, and then your chest. Your head and nose should touch your legs last.
-Hold on for one minute.now,for releasing,draw your tailbone towards the floor as you inhale and lift your torso.
3: Seated Spinal Twist
Benefits:Improves Spine mobility and back health and also aids digestion.
-Sit sideways in your chair.Turn your body.
-Both your feet should be flat on the floor
-Twist your body towards the back of the chair, and hold the back of the chair with both hands.
-Now turn yourself 180 degrees such that you face the opposite side of the chair to do the other side twist.
-Perform it 20 times,10 on each side,if you are a beginner.
4: Wrist Stretch
Benefits: Wrist stretches reduces strain, injury and soreness.
-Turn your hands in a way that the inside of your wrist face your computer and your fingers face the edge of the desk.
-Lean away from your desk with your arms straight while flattening your palms as much as possible.
-Stop if you experience pain.
-Repeat 3 to 4 times.
Benefits:Helps in stronger arms, legs, knees and ankles and shoulder joints.Improves digestion,balance and improves focus
-Sit in a chair facing a chair
-Take one arm behind you, bend your elbow and rest your forearm against the middle of your back, parallel to your chair.
-Your palm should face the back of the seat.
-Roll your shoulder up and keep your back towards the seat.
-If you feel comfortable, take your other arm behind you in the same manner.
-Grasp opposite elbows.
-Now gently lift your chest forward and up. Widen across the collarbones and breathe deeply.
-Repeat 5 times
6:Reach for the Moon
Benefits: Reduces menstrual pain, helps in curing osteoporosis or gastritis and can help reduce stress – thus nurturing your body and lifting your mood.
-Stand up straight
-Inhale and raise your right arm over your head.Now grasp an overhead bar or handle. Let your left arm rest by your side.
-As your reach for the bar, let the back of your right shoulder drop toward your waist.
-Keep your right arm straight.
-Inhale and grow taller in your spine.
-Gaze up at your upper arm and don’t let your chest collapse.
-Exhale and gently side bend to your left. Gaze towards your right shoulder
-Inhale and exhale at least 5 times. On an exhale, come out of the side bend.
Start off with these elementary yoga poses for a quick relief from regular stressful life.