• Home
• Bikram Yoga

Easy desktop yoga - relieve stress and tension at work

October 11th, 2008    Subscribe To Our Feed

Whether you’re a high-powered executive or an administrative assistant with your boss’s problems becoming your own, many people in the business world experience an inordinate amount of stress at the office.

It would be nice to have a quiet place to practice conventional yoga techniques, but that isn’t always possible.

Yoga experts have devised a way for you to do a short yoga program right at your desk. Try these exercises to de-stress at the office.

* Sit up tall in your chair, or if possible stand up. Stretch your arms overhead and interlock your fingers, turn the palms to the ceiling. Take a deep breathe in and on the exhale extend your side torso and take the tips of the shoulder blades into the body. Take another deep breathe and on the exhale stretch to the right, inhale come up and exhale stretch to the left.

On an inhale, lift your shoulders up to your ears and then exhale and let them drop. Repeat 3 times. Contract the shoulder muscle fully when you lift your shoulders up and then on the drop it will release more completely.

* Stand (or sit at your desk) with your feet planted firmly in the ground.

Inhale and raise the arms out to the side, palms down. Exhale and rotate the palms up, rolling the shoulders back. Take an inhale and on the exhale, bend the elbows in toward the waist.

Inhale and on the exhale bring the palms to the belly. This exercise helps to open the chest and extend the upper back.

Take your hands behind your back and interlock the fingers, stretching the shoulders back, opening the chest. Take several breaths. Make sure that your head stays in the mid-line and that your eye gaze is on the horizon.

* Stand by the wall, extend your right arm and place the palm on the wall with the fingers up. On an exhale, turn your chest away, taking the shoulder blade into the torso.

* Stand by your desk and place your palms on the desk top with the fingers pointing toward your body. Gently stretch the lower arm and wrist.

* Wrap the right arm around the torso and place your right hand on the left shoulder with the elbow at chest height and facing forward. Put your left hand on the right elbow and on an exhale, stretch it toward the left, opening between the shoulder blades. Hold for several breaths and then release. Repeat on the other side.

* Reach the right arm into the air and on an exhale bend the elbow and reach your fingers down the back, between the shoulder blades. Place the left hand on the elbow and on an exhale gently pull the elbow to the left. Relax the ribs and hold for several breaths. Release and repeat on the other side.

*Hug your arms around your chest and then put one elbow underneath the other, the hand facing toward each other and fingers to the ceiling. Exhale and slowly raise the arms so that the elbows come up to the height of the shoulder, keep the shoulders down. Repeat on the other side.

* Sit on your chair and pull back away from the desk, resting your palms on the desk top and extend your side torso. Lift the ribs up, let the shoulder blades slide towards the desk, and make sure the head is extended from the spine with the chin towards the chest.

* Sit on your chair, feet planted firmly in the floor, sitting bones pressing into the chair. Extend the side torso, and twist to the right (on an exhale), one hand on back to chair, one hand on the side of the chair. Hold for a few breaths and then repeat the other side.

* Sit forward on your chair and open the legs a little wider than the hips. Lean forward from the hips and drop your torso down. Let the head and arms hang down toward the floor.

* Sit upright in your chair with your feet planted firmly on the ground. Press your sitting bones down into the chair and extend the side torso. Relax your shoulders.

Place your palms on your knees and spread the fingers wide. Take a deep breath in and on the exhale extend your tongue to your chin; focus your eyes to your nose. Inhale and bring the tongue back into the mouth. Exhale and stick the tongue out again and this time focus the eyes up to your forehead. Repeat 3 times.

* Sit upright on chair, relax your shoulders and extend the side torso up. Relax your facial muscles, the jaw and tongue. Circle the eyes clockwise 8 times and counter-clockwise 8 times. Close your eyes and breathe deeply for a few slow breaths.

You may want to try a quick relaxation meditation to wrap up this session just as a way to refresh and regroup.

Yoga can be used for more than simple de-stressing. It can also be used to alleviate the symptoms of everyday ailments without the use of medication.

Enrich your life with yoga today

Read Yoga for the New You and discover everything you need to create a yoga practice right in your own home. Transform your life with yoga.

Yoga meditation - centering for strength and calm

October 10th, 2008    Subscribe To Our Feed

Centering is yoga meditation in action. Within you is a space that is always calm and at peace. This space is often referred to as your “calm center”. Being centered means remaining in your calm center amidst the busyness of everyday life. Being centered means not allowing your inner light to be overshadowed by stressful circumstances or negative thoughts and emotions.

When you are centered, you are in a state of clarity, focus, peace, and balance. When you are not centered, you are unclear, unfocussed, stressed, and off balance.

A good centering technique will require only minimal attention, allowing you to keep some of your attention on the activity at hand. Here are some very easy, effective centering techniques.

Simple Breath Awareness

While involved in whatever you are doing, bring some attention to your breathing for just a few moments… it needn’t be your full attention… just enough to bring you back to your calm center. Breathe naturally, or perhaps just a little more slowly and deeply.

Reclaiming Your Energy

When you are feeling stressed and scattered, take several slow, deep breaths. With each in-breath, imagine you are pulling all of your scattered energy and attention back to your inner self… your calm center.

Letting Go

This centering technique combines breath awareness with the phrase or mantra, “Let go.” It is especially helpful when you are tense and/or fixating on a stressful situation or a negative thought or emotion.
As you inhale, (silently or aloud) say, “Let”
As you exhale, say “go”… while letting go of all that is stressing you.

Inner Sun

Imagine a bright sun filling your heart chakra… the calm, subtle energy field that permeates your chest area. Imagine that sun gently emanating peace and joy throughout your entire being.

Enrich your life with yoga today

Read Yoga for the New You and discover everything you need to create a yoga practice right in your own home. Transform your life with yoga.

Two Easy Yoga Exercises to Beat Stress

October 10th, 2008    Subscribe To Our Feed

Looking for ways to beat stress? Yoga makes it easy. Even five minutes spent doing yoga will give stress relief.

In these tough times it’s only natural to feel stress. However constant unrelieved stress will lead to health problems. It’s vital that you spend some time each day getting rid of the stress hormones in your system and discovering relaxation.

Even if you are new to yoga, a few simple stretches will relieve your stress and improve your mood. This is a great gift you can give to yourself as well as to your loved ones.

New to yoga? The easiest way to learn yoga is to take a class at a yoga studio. However you can also learn basic yoga from an instructional CD or DVD, or even a book.

When you’re using yoga to relieve stress, it’s vital that you don’t get hung up on your technique. With yoga it’s not important how perfectly you perform an exercise, but that you focus on your body rather than on the thoughts whizzing around in your brain.

Here are two easy yoga exercises which will help you to relieve stress.

1. Downward Facing Dog Pose - Calms Your Mind and Relieves Mild Depression or Agitation

If you own a dog you know where the name of this exercise comes from. Each time your dog gets up from a rest he takes pleasure in this luxurious stretch — you can do the same thing.

Begin this pose on your hands and knees and then lift your knees from the floor. Straighten your knees but don’t lock them and lift your tailbone towards the ceiling.

Maintain the pose for several breaths, or even longer. You can stay in this pose for up to five minutes if it feels comfortable.

2. Seated Forward Bend: also Calms Your Mind and Relieves Mild Depression or Agitation

In Seated Forward Bend, you fold your body up like clothes pin.

Sit on the floor with your legs straight. Take a deep breath and bend forward from your hips, reaching out to hold your toes, and then folding your body on to your legs if you can. Don’t strain to do the exercise - just stretch as far as is comfortable - and BREATHE.

Maintain the pose for several breaths or even for up to five minutes if you wish.

The above two exercises are a great way to relieve stress. You can do them at any time of the day or evening, even in the office. Just close your office door.

Enrich your life with yoga today

Read Yoga for the New You and discover everything you need to create a yoga practice right in your own home. Transform your life with yoga.

Copyright © 2008 Easy Fab Yoga

Credits: Visit 30 Day Slimmer - great weight loss tips. | Matteo Turchetto | Andreas Viklund