Office Yoga - Pranayama

Pranayama

Keep your eyes closed, focusing on the breath

1. Abdominal breathing
Place right palm on navel. Become aware of the way the abdomen rises on inhalation & falls on exhalation.
Start counting. Equalise your breath. Inhale for 4 seconds, exhale for 4 seconds
Do 10 rounds.

2. Anuloma Viloma
1. Ready fingers for closing nostrils, thumb for right, forefinger or last finger for left.
2. Close left nostril, inhale from right for 3 seconds.
3. Close right nostril, exhale from left for 3 seconds.
4. Inhale from left for 3 seconds.
5. Close left, exhale from right for 3 seconds.
This is 1 round. Do 10 rounds.

Benefits:
1. Clears the nasal passages
2. Harmonises both the brain hemispheres
3. Creates mental equlibrium, calming the mind & induces tranquility

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

Office yoga - Neck & shoulders

Neck exercises

1. Inhaling, look up, chin towards the ceiling. Exhaling, look down, try touching chin to chest
2. Inhaling, to centre. Exhaling, turn your chin towards the right shoulder, looking behind. Inhaling, to centre. Same on left side.
3. Inhaling, to centre. Exhaling, drop your ear to the right shoulder. Inhaling, to centre. Same on left side.
4. Gently rotate chin from the right shoulder to chest to left shoulder. Same way left to right.
5. Gently rotate chin from the right shoulder towards the ceiling to left shoulder. Same way left to right.
6. Rotate in circular motion clockwise & anti clockwise.

Shoulder exercises (5 rounds)

1. Inhaling,lift shoulders to ears. Exhaling, drop them down
2. Extend arms straight ahead at shoulder level. Bend elbows & place hands on shoulders, elbows touching. Rotate them upwards, behind, down, back to centre. This is 1 round. Similarly, do in reverse.
3. Inhaling, stretch your arms wide out. Exhaling, cross your arms around chest, hands on shoulders. Hug yourself tightly.
4. Stretch your arms wide apart at shoulder level. Turn palms backward & push back.

Office yoga

Office yoga for people doing a lot computer work

Please keep listening to your body. This allows you to stretch within your current flexibility range, avoiding straining or over stretching

All excercises to be done 3 to 5 times
These are to be done sitting, with back straight.

1.Palming

Rub your palms together, generate heat in them.
Slightly cup your palm & place them on the eyes, feeling the darkness & warmth
The eye should be within the palm. Fingers on the forehead.
Hold this pose for a minute.

Benefits : Refreshes, energizes tired eyes.Calms the mind.

2. Eye exercises – 3 rounds each
Keeping the back & neck straight, without turning the neck.
1. look to the right & left (sides)
2. look towards the ceiling & down to the floor (vertical)
3. Look top right corner & down left corner (diagonal)
4. Look top left corner & down right corner (diagonal)
5. Imagine a giant clock & rotate eyes clock wise & anti clockwise
Make sure you do palming in between, resting the eyes.