Five Simple Yoga You Can Do at Office or During Travel

My friend once taught me these simple exercises that we can do at office or during travel when you are continuously sitting for a long period of time. Here in this article, I am sharing this information with you all.

Breathing Warm Up

This can be considered as a warm up exercise. You will notice that you will be able to concentrate more after doing this simple exercise.

Sit upright in your chair with your arms to the side. Inhale slowly and deeply through your nose while counting to six. Feel your abdomen and ribs extend. Hold your breath for a count of six and then exhale slowly and fully through your nose while contracting your abdomen and ribs. Pause for ten seconds and then repeat. Continue this breathing pattern ten to fifteen times. Try to exhale longer than inhale.

I have noticed that after working for 1 hour continuously I start making mistakes in my work. But ever since I started these exercises, I have improved a lot.

Head and Neck Exercise

These are the two parts of your body that is stressed the most when you are sitting and working for long hours. The below exercise will help you relax your head and neck. I recommend doing this at every 2-hour interval.

Rest your elbows on the desk in front of you, as close together as possible. Clasp your hands around the lower back part of your head and slowly push your head forward until your chin touches your chest. Hold for ten seconds and then turn your head slowly to the side until you can rest your chin in the palm of one hand while your other hand remains behind your head. Turn as far as you can, but take care not to push your neck too far or you may pull a muscle. Hold for ten seconds, then turn your head in the other direction and repeat. Finally, bring your head back to the center. Slowly bend your neck sideways, first to the right and then to the left, so your ear approaches your shoulder. Hold on each side for ten seconds.

Please be careful not to push the neck too far while doing this exercise.

Back Stretch

Back pain is common among youngsters now days. Backbone is one of the most important parts of your body and you should take care of it regularly during or in between your work so that it can serve you for a longer time span.

Just like the first exercise, you can do this one in the sitting position. Sit on the edge of your chair and extend your legs out straight. Slowly bend forward and grab onto your calves. Now pull your body down farther by bending your elbows and stay there for ten seconds. Relax your body completely and let your head and neck hang freely, straighten and repeat twice.

Spinal Twist

Sit in your chair and cross your right leg over your left. Extend your left arm over your right knee and grab on to your left knee (Your torso should be twisted to the right). If possible, hold the back of the chair with your right hand, lift and twist your body as far to the right as possible and hold for ten seconds. Lift while inhaling and gently twist while exhaling. Switch legs and repeat the same routine again holding for ten seconds. Repeat the entire exercise twice. Regularly do this exercise to take care of your spine.

Relaxation

It is a well-known fact that if you are in a relaxed mood you can be more productive. With this simple exercise you can calm your mind and make it free.

Recline fully in your chair or lie on your back on the floor. Rest your arms and your side and extend you legs. Relax your muscles completely. Concentrate on each part of your body, and feel your weight against the chair or floor. Remain this way for a minute or more then rise slowly. This is one of my favorite ones.