#Heart and bones yoga office yoga full
#Heart and bones yoga office yoga series

The most important part of each exercise is to become aware of your body and breathe.Įxhale and inhaling take both the arms up above the head from the sides and join the palms at the top. Hold the positions for a few breaths and let the stretch increase, but do not force it. Here are some desktop yoga-based exercises which can be done in the office during the course of the day to help prevent CTS and RSI. It is divided by body part, so you can choose how long you want to work out. This programme targets the muscles that are mostly affected while sitting for a long period of time. It is excellent for reducing stress during a long workday. Desktop Yoga is the perfect solution for those who want a simple, relaxing workout which they can perform while sitting at their desks.

Simple and easy modified yoga exercises help you to calm, invigorate and relax.

#Heart and bones yoga office yoga series

WHAT ARE THE SOLUTIONS?Įasy Desktop Yoga is a series of exercises based on yoga and designed specifically for working people. The neck should be in line with the rest of the spine. The neck should be supported, but too many pillows will create problems as well. Make sure that you have the right pillow height for sleeping. Stretch your body before you go to bed at night. The programme must also include exercise for flexibility, to stretch out the contracted muscles of the wrist, arm, shoulder, neck and upper back. Follow some exercise programmes that include upper body strength. Computer screen should be at eye level or below the eye level. Check that your workstation is set up correctly.

#Heart and bones yoga office yoga full

Include full body stretch in your daily activity. During the lunch break involve yourself in physical exercises. Stay aware of your posture while you are sitting on your chair. Drink a glass of water at a regular interval of time.

The most important thing to do is to take your eyes off, your computer screen and gaze into the far distance every half an hour. In United States, more workers are injured using a computer keyboard than operating any other tool. If you cannot reach both feet do one at a time keeping the opposite forearm on the floor and leg extended long or wrap a strap around the fronts of the ankles.GENTLE EXERCISE FOR WORKPLACE WELLNESS AND EFFICIENCYĪccording to the statistics, Carpal Tunnel Syndrome (CTS) & Repetitive Stress Injuries (RSI) have dramatically increased in the past years, since the evolution of the personal computer. To assist the knees lifting off the floor place a folded blanket or towel under the knees.

Exhale release back onto the mat, windshield wiper the legs side to side and press back into child’s pose.

Press the shoulder blades into the back of the heart as you energetically pull the sternum away from the navel.

Kick back into the hands to lift the thighs and chest.

Keep thighs, knees and ankles hip distance apart and parallel.

Reach back for the outer edge of each ankle.

Bend the knees bringing the heels towards the sitting bones.

Begin on your belly with your forehead on the mat, palms by lower ribs and legs extended long hip distance apart with tops of feet on the floor.

Strengthens the back body glutes, hamstrings and back. Stretches the entire front body quads, hip flexors, abdominals, chest and shoulders. Rest on the belly as you find balance between will and surrender. This week’s pose of the week is Bow Pose, Dhanurasana.