Office Yoga

Parvatasana

A yoga routine for complete spinal movements. 3 rounds of complete set.

1. Sit on a chair with back straight, away from the back support.
2. Arms on side, palms towards ceiling.
3. Inhaling raise arms up, palms together, elbows straight.
4. Stay there for one complete exhalation & inhalation
5. Exhaling, turn palms outward & bring arms down in start position.
This is the basic pose. From arms raised up, palms together continue. Stay there for one complete breath in each pose :
6. Inhaling bend to the right, Exhaling come to centre. Same on the left
7. From centre, inhaling look up, stretching chest & arching back
8. Exhaling bend forward, arms straight parallel to ground
9. Inhaling to centre, exhaling twist from waist to right & then left.
10. Exhaling bring arms down to start position.

Benefits
1. Stretches, strengthens spine, neck, shoulders, arms & hips.
2. Removes any kind of back, muscular pains
3. Helps frozen shoulders
4. Increases alertness & energy level