Yoga in the office or how to relieve fatigue

Yoga in the office or how to relieve fatigue 5

If you work in an office, it’s probably time to experience a state of physical stress from time to time. It is quite possible that you are experiencing, and mental stress, which is the result of constant efforts to fulfill their duties and meet the requirements to be met by you.

The human body is designed for movement, an active lifestyle, it suffers when it deprived of such a possibility. Remain flexible joints, and muscles – firmness only when they work. The movement is natural and necessary, but most of the office positions associated with long sitting in the same pose. Along with exercise you need fresh air, a lot of oxygen, but as you spend in the room most of the time, you can hardly get it. All this affects the physical health, mental capacity, emotional stability, mood, ability to concentrate.

You probably think that physical exercise – a separate part of your everyday life, for which you need to take special time at the beginning and end of the workday. However, it is enough to give a few minutes to charge a couple of times during the working day, to relieve muscle tension and stress. If you develop the habit to include movement in your life at the office, you will avoid the fatigue accumulated during the day.

If you are concerned about the idea of how you will do exercises in the office, in front of people, please do not worry. Many of the movements are carried out in such a way that does not catch your eye, and you will become braver when you feel that your lessons bring you favor.

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Exercises

Lifting the arms and mixing blades

Take a deep breath and slowly lift your shoulders as if you are trying to reach out to their ears. Exhale, lowering the shoulders and at the same time bringing together the blade. Pull the blade backwards with force, if you want them to connect up to the end.

Continue to exhale while slowly but firmly lower the shoulders down, taking them back a little. Feel the increased distance between the ears and shoulders. Imagine that in each hand you are holding a heavy bag that pulls you down. Repeat the exercise as many times as deemed necessary. Probably, after four or five times, you will feel relieved.

head turns

This series of exercises is an adaptation of yoga section called ” Brahma

Mudra “. They can be performed separately or as a preparatory exercise before the more powerful extensions. They help relieve tension from the neck, bring thoughts in order, to help you focus. Move slowly, aware of what you are doing, and synchronizing movement with breathing. Let your eyes guide your movements and your head follows your gaze.

Take a breath, staring straight ahead, then look up at the ceiling. Throw your head back, but not very much to not have any discomfort. Breathe out, returning the head to its original position and gently tilting it forward, at the same time try to touch the chin, throat cavity. Repeat two more times.

Inhale, slowly turning his head to look over his right shoulder. Let the head follows the eyes. Breathe out, returning the head to its original position and gently tilting it forward, at the same time try to touch the chin, throat cavity.

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Return the head to its original position. Inhale, slowly looking over his left shoulder. Breathe out, returning the head to its original position and gently tilting it forward. Inhale, returning the head to its original position – right.

Repeat turning twice.

The deflection of the spine

Take the starting position and straighten the spine while sitting. Place your hands on your lower back, thumbs pointing forward. Inhale and stretch upward, lifting and straightening the chest. On the exhale, slowly arch your back to back took the form of a smooth arc, at the same time continue to raise the chest. Shoulders back, shoulder blades pinch.

If there was no discomfort, slowly tilt your head back and look at the ceiling. Hold this position for a while, breathing in this case should be free. Inhale and slowly return to its original upright position.

spinal twist

Put your left hand in front of you, palm touch the outside of the right thigh. Get into the right hand behind his back so that the back of the hand touches the waist on the left side.

Inhale, straightening the spine from the pelvis and chest expanding. On the exhale, slowly turn your head to the right and look back over his shoulder. Let your eyes guide the movement: it will help to keep your neck long and healthy.

Inhale and stretch. Breathe out and turn the upper body as far to the right. Relax your right shoulder and pull back.

Hold this position, breathing slowly and calmly. Let the body with each exhalation turn increases. Do not force the movement, just run it in accordance with the breathing.

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Inspiratory turn to face forward. Dip your hands. Repeat turn the other way.