Simple Yoga For Office Workers| 5 Simple Office Yoga Poses for Back Pain, Neck and Shoulder

Simple Yoga For Office Workers| 5 Simple Office Yoga Poses for Back Pain, Neck and Shoulder


get ready for a yoga break in your busy office schedule by taking up a straight back sitting position on your chair bring your whole back neck and head into one straight line place the palms of both hands on your thighs close your eyes gently and begin to focus on your breathing breathe in and out in a calm and regular manner for a few minutes make sure you are breathing in to all sections of your lungs in a healthy manner breathe in to the low mid and upper sections of your lungs and then breathe out from the low mid and the upper sections perform this practice for a few minutes and feel a sense of lightness as the energy of your breath lifts your mood and readies you for the practices of yoga sit erect with your palms on your thighs lift your right hand and start to shake it slowly with awareness of the movements at your risk joint increase the speed of the moment a bit and then after sometime start to shake your hand as fast as you can continue this fast shaking for a few minutes after a few minutes stop shaking your hand and bring it back to your thigh breathe deeply and enjoy the fresh flow of blood rushing into your hand as the result of this vigorous shaking lift your left hand and start to shake it slowly be aware of the movements of the wrist joint slowly increase the speed of the moment while keeping your hand as relaxed as possible after sometime start to shake your hand as fast as you can for a few minutes when you feel ready stop shaking your hand and bring it back to your thigh enjoy the fresh flow of blood rushing into your hand as the result of this vigorous shaking lift both your hands and start to shake them slowly be aware of the movements at your wrist joints let your elbows be relaxed so that this shaking is transmitted throughout your forearms increase the speed of the shaking movements bit by bit until you are shaking your hands as fast as possible continue this for a few minutes when ready stop shaking your hands and bring them back to your thighs breathe deeply and enjoy the fresh flow of blood coupled with the revitalizing pranic energy rushing into your hands this jathi washes away all accumulated toxins and negative stressful radicles from your joints and releases pent-up tension from the musculoskeletal system after a few minutes of relaxation lift both hands to your chest and start to circle them at the wrists with focused awareness after a few rounds circle your hands in the opposite direction when the movements have been completed in both directions relax your hands back to your thighs and breathe deeply to enjoy the relaxation seeping into your hands to wind up this activity start to shake both hands again while shaking them continue to move your arms all around your body so that a maximum range of arms span is attained to your Front sides up down and to your back this helps to energize the pranamaya kosha the vital energy shape or subtle body use your creativity to make patterns around yourself while recharging your psychic batteries with this vital energy after completing the full range of activity relax back in an erect sitting position with your palms on your thighs be aware of the energy flowing into all parts of the body creating optimum conditions for healing and well being bend your right knee and rotate your ankles in a clockwise direction do this for a few rounds and then perform the movement in an anti-clockwise direction for a few rounds hold your right leg and bounce it a few times relax your legs and repeat the movements on the left come back to the sitting position and move your legs in a lifting action one after the other a few times these movements provide a good self-massage to the lower limbs and the abdomen they ease congestion from the ankles knees and hip joints lift both hands and begin to move your fingers one after the other make sure you bend each and every joint in each and every finger perform a few rounds of this movement make a fist with both hands and rotate your wrists in a clockwise direction continue to rotate them now in an anti-clockwise direction move your hands from elbow down in a circular motion by rotating your elbow joints do a few rounds in a clockwise motion and then anti-clockwise start to move your shoulders in a forward cycling action a few times and then in a backward cycling action for a few rounds these simple moments relief the stiffness and tension from the finger wrist elbow and shoulder joints turn your head from right to left and then back from left to right a couple of times bring your head to the center and turn it up and down a couple of times perform a few rounds of head rolling in the clockwise direction repeat the head rolling but now in an anti-clockwise direction these simple movements relieve the stiffness and tension from the neck and the shoulder region that are a result of excessive time spent in front of the computer come back to the resting position and relax with some deep breathing stand up from your chair stand still and breathe gently shift your weight onto the front of your foot so that the entire weight of your body is supported on your toes now slowly shift your weight to the back of your feet so that it is all set it on your heat gently and slowly shift your weight back to your toes and then back to your heels for a few times relax back in the samasthuthi asana and breathe deeply walking around your office space kicking your legs one after the other make sure this is done consciously and with awareness this will kick out the tensions from your feet and alleviate sluggish blood circulation in the lower limb from the standing position lift your right leg and balance on the left bring your right leg forward and backward a few times in a slow manner come back to the standing position and then start to swing your left leg forward and backward a few times repeat on your right leg again but this time try swinging your leg from side-to-side perform the same with your left leg in a slow and controlled manner this simple practice produces a feeling of relaxation in the hip and the lower limbs stand with your legs a couple of feet apart place your hands on the sides of your hips and move your torso in a grinding action in the clockwise direction after a few rounds of this start to move your torso in the opposite direction these moments help to relieve the stiffness and tension from the hip joints and facilitate healthy circulation in the pelvis bend down and do some toe touching with a bouncing action from your lower back bounce to the front and try to touch the floor keep bouncing and move to your left in a steady manner move to your right with the bouncing movement and then finally come back to the front breathe in and stand up stand in the samasthuthi asana with the arms relaxed alongside your body balance your weight equally on both feet try to have sixty percent of your weight on your toes and forty percent on your heels to give a feeling of energetic upliftment do if your round will be relaxed breathing enjoying the benefits of the practices performed earlier to wind up this section of practices let’s perform nasarga mukha bhastrika start to shake your hands as vigorously as possible to loosen up the accumulated tensions of your daily life visualize all the tensions that have accumulated in your wrist and elbow joints getting a good shake up by this action when you have got all the tensions loosened up take in a deep breath clench your fists as this catching hold of all your tensions Bush a wish all your tensions as forcibly as possible relax for a short time in the resting position again shake your hands as fast as possible breathe in and catch hold of your tensions in your fists throw them all away with a powerful blast make sure that you are using your diaphragmatic muscle vigorously by blasting out the breath after performing three to nine rounds of this practice shhh relax in a comfortable position with deep breathing enjoy the feeling of calm and relief sweeping through the whole body