Yoga and Health: Desktop Yoga - Back & Breathing ExercisesBy www.bharatthakur.com
Yoga and Health: Desktop Yoga - Back & Breathing Exercises Here we give you some more desktop yoga exercises for the back and also some breathing exercises you can do while at your desk. Breathe normally. Exhale while bending forward and inhale while coming up. Hold the posture for 10-30 seconds, and do a maximum of three repetitions at one time. These exercises should be practiced regularly every three hours. Those people suffering from chronic back ache should avoid the forward bend exercise. Back Exercise 1 - Hold chair with one hand - Stretch the other arm up and bend sideways as shown - Hold on to the posture for 10-25 seconds and release - Come back to the starting position and repeat on the other side - Repeat the same movement thrice Back Exercise 2 - Sitting on a chair, spread the legs apart - Stretch both arms up and then bend forward placing both palms on the floor - Hold on to the posture for 10-25 seconds and release - Repeat the same movement 5 times. Breathing Exercise - Sit in a chair with a straight back. - Straighten the arms in front of you, interlock the fingers and turn the palms outward. - Inhale while raising the arms over the head. - Hold the breath for a few seconds. - Breath out, while bringing down the arms sideways. - This is one round. - Practice 3 rounds. - The breath should be synchronized with the raising and lowering of the arms. Sahaja Pranayama - Sit in a chair with a straight back. - Close the eyes and relax, keeping the spine and body straight. - Focus all attention on the navel region - the point of fire in the body. - Inhale deeply, bend the head forward and press the chin tightly against the chest. Hold your breath for a count of 11. - Raise your chin up and exhale through the mouth. - Repeat the three stages of this cycle in a rhythmic fashion - Practice up to 5 rounds. Don'ts: People with cervical spondylosis should not press the chin downwards. They can keep their chin up while practicing this pranayama. www.bharatthakur.com . . See also: Yoga and Health, Yoga, Yoga and Health, Yoga Systems, Yoga Positions) More from same author see: www.bharatthakur.com
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