Photo: Dmitriy Shironosov / Rusmediabank.ru

Just a few minutes of physical activity in the workplace will energize you for an entire day.

If you don’t want to feel “pimped out” in your prime and suffer from the constant fatigue syndrome of an office worker, use “the antidote to crazy life” - this is how the famous science fiction writer Stephen King described it.

Physical activity at the workplace will cheer you up better than the most elite sort of coffee, relieve tension in the whole body, clarify thoughts, increase efficiency and help you stay in great shape.

"Feet shoulder-width apart, arms up ..." - this call every morning and at lunchtime was heard by Soviet citizens on the radio. Industrial gymnastics in the USSR was an integral part of life, because labor productivity, the fulfillment of the plan, and the health of the Soviet people depended on it. Today, many companies have included in corporate ethics"Five-minute physical education". But if this tradition has not yet reached your place of work, take care of your health yourself. And even if you are not alone in the office, picking up simple yoga exercises, you can relax imperceptibly for the eyes of others.

Above circumstance

According to doctors, our health is the “core”. Our state of health and mood depends on how mobile he is during the day. If you do not stretch every day, there is a risk of developing various diseases associated with the spine. Posture is deformed, and with it the position internal organs, which, naturally, will backfire with health troubles. And we are still wondering why the kidneys hurt, constipation bothers, varicose veins appeared ...

Six hours of inactivity of the body day after day, while its function is movement! Sedentary work literally turns us into deep elders: joints lose their flexibility, muscles lose elasticity, blood circulation and heart rate are disrupted. But if you regularly perform a few simple exercises, without even getting up from the chair, you can get around all the unpleasant nuances. Yoga will allow you to do exercises without overalls in the most reputable office and thus relax the spine, remove tension from the neck, give rest to the eyes and invigorate.

Exercise to help relieve stress and relax your neck muscles

Performed while standing or sitting on a chair. It is advisable to remove before starting.

Close your eyes, concentrate on your breathing. It should be even and calm. Lower your chin to your chest and begin to slowly perform circular head movements - five rotations in one direction, then the same amount in the other. At the same time, the shoulders should be relaxed.

Exercise that improves blood circulation and brain function, prevention of vegetative-vascular dystonia

It will not be difficult to make it even while sitting at a meeting. The essence of this simple asana is correct technique breathing. Breathing in, we inflate the stomach, and when we breathe out, we draw in. If you are alone in the office, cover your eyes during the exercise. By the way, with this simple exercise you will flatten your tummy and pump up your abs.

Exercise to help focus your attention on the main thing, collect your thoughts

In yoga this pose is called “tree”. To repeat it, you need to stand up and spread your legs wide. Pay attention to the feet: they should be parallel to each other. Focusing your gaze in front of you will help you maintain your balance. Take your right foot and place it on inside right thigh. Take your knee to the side, and fold your hands in front of your chest, palm to palm (as for prayer). Then repeat the exercise with your right leg. Don't forget about yours.

Exercise for a flat back and slim posture

Working at the computer, without noticing it, we begin to slouch. This "office workaholic" posture causes back pain, neck pain and deprives us of a beautiful posture. This asana will help you keep your beauty in perfect order.

Take a standing position, feet shoulder-width apart. Inhale and slowly raise your right hand up. Then bend at the elbow and assume a position as if you want to scratch your shoulder blade. Now you need to lower your left hand along the body, bend it and try to reach with your brush to the right hand. Clasp your fingers and freeze in this position. If your hands don't want to join, “strengthen” your position by holding onto your clothes. Repeat everything on the other side.

Exercise for the eyes, helps relieve computer fatigue

Painfully familiar to office workers. At the same time, the head begins to hurt, the spine aches, and a bad mood and irritation appear. But five minutes with correct breathing is enough to quickly relax and put your eyes in order. Give yourself the setting, or rather, the muscles of the face - to relax. Then make circular movements with your eyes in one direction and the other, up and down. Enough five times. Now place your palms with the bottom part above your eyebrows, close your eyes and when you breathe in, slide them down. Repeat this several times.

In which they talked about how. Today we will talk about how to practice yoga with colleagues in the middle of the day to relieve tension, eliminate stress, and increase blood flow to the brain. This practice will not take more than 10 minutes and will not require you to have a rug. But doing a little physical exercise based on yoga asanas will help increase productivity. Invite your colleagues to the recreation area for a joint yoga practice!

Tune in to practice. Stand up straight. The position of the hands of the namaste. Close your eyes. Stay in this position for about 1 minute. Try to relax, let go of thoughts, and even out your breathing.

A set of exercises (yoga asanas)

(execution technique)

Tadasana is the first and very important standing asana. In it you need to stand upright, motionless and calm, like a mountain. Don't bend your lower back. Do not lift your head up and do not lower it down.

The asana improves posture, helps to release the spinal nerves, helps keep the spine, as well as the joints of the arms and legs young and flexible.

(execution technique)

Bring your torso as close to your legs as possible. Place your head on your knees. Place your belly on your thighs. Do not round your back, it should be straight! If this is not possible, bend your knees. Gradually, you will be able to straighten them.

The heartbeat in Uttanasana slows down. The spinal nerves are improved. When performed for at least 2 minutes, it relieves depression, calms the mind.

(execution technique)

The asana stretches and straightens the spine, relieves back and neck pain, strengthens the ankles and opens the chest.

I (execution technique)

Translated as the pose of the hero. The asana strengthens the hip joints and shoulders. Try to be in a pose of 10-15 breathing cycles, then you will understand why

What does the cat have to do with it? And who knows more about yoga and relaxation in the workplace than they do?

It is not always possible to break into the gym, pool or go for a run. Five working days, sometimes with overtime, then home, children, and you can forget about the regularity of training. Plus, they don't give out season tickets for free ...

What if you master some yoga exercises? Even if you are difficult to attribute to an admirer of this culture, both physical and spiritual, do not rush to reject its usefulness. Just at this hour, on this day, take what you need. For example, these 5 exercises are more likely even postures that will help you release tension and tone your whole body. A kind of industrial gymnastics in a new, modern way. Each exercise with alternating arms and legs will take you no more than 30 seconds, for a total of 3 minutes maximum, and the benefits are much greater.

Give your body and muscles a break from sitting at the table and keyboard, cheer up!

In a seated position, lift your left leg and place it on the knee of your right.

The ankle should lie on the knee, which will be pulled to the side (outside). Sit up straight at first, then gradually lean forward until you feel the muscles tighten. Freeze for 8-10 seconds, return to the starting position and repeat the exercise, "changing" the ankle and knee.

2 Weights pose

This pose will strengthen your arms, abs, thighs, and glutes. Sit on the edge of your chair with your hands to the right and left of your hips, resting against the chair. Now lift your legs and butt off the surface. Tighten your abs, lower your shoulders down, stretching your neck, and freeze for 6 seconds in this position. Repeat at least 2 times.

3 Hand lock from the back

Get into a sitting position. Bring your right hand behind your head, your left behind your back (through the lower back). Squeeze the fingers of both hands into the lock and hold them in this position for 10 seconds. Starting position, then changing hands: the left one goes up, the right one goes through the bottom.

4 Deep reversal

For this exercise, you will need the same chair with a back or another stable surface that you can grab onto. Sit up straight, turn back. Okay, turn deeply, trying to reach the back of the chair with your hand. Freeze in this position for 8 seconds. Returning to the starting position, repeat the exercise with a turn to the other side.

5 Hands up

Inhale deeply, raise your arms above your head, bring them together, and slowly bend to the left. Hold this pose for 8-10 seconds. Return to the starting position - just sit up straight, lower your arms - and repeat the same with a tilt to the right.

yoga exercise workout health

Many yoga exercises can be done from the comfort of your chair.

After hours hunched over your office computer, your body may start to feel tense and stiff. A permanent sedentary lifestyle leads to a lack of physical activity, deformity of the spine, a deterioration in the blood supply to muscles, an increase in the likelihood of cardiovascular diseases and many other problems. One way to relax and revitalize your stiff muscles and joints is to do some yoga exercise in the office... In this case, you do not need a training uniform, yoga mat or other sports equipment.

Most of the exercises can be done while sitting in an office chair.

Yoga Exercises You Can Do In The Office Without Getting Out Of Your Chair

Start with your breath... Breathing is one of the most important aspects yoga and can be used to relieve stress and boost energy at any time, even at work. It is likely that your breathing becomes shallow and fast as you work, especially if you are under stress. An office yoga session should start by focusing on your breathing. Sit in your chair with your feet on the floor shoulder-width apart. Next, close your eyes and take a deep breath through your nose, then slowly exhale through your nose. If that helps, slowly count to three as you inhale and exhale. After that, relax the muscles in your face, straighten your forehead and eyebrows, unclench your jaw and straighten your back. Take at least 10 breaths in and out in this position.

Stretch your shoulders... As you continue to breathe deeply through your nose, raise your arms above your head, palms facing each other, keeping your head straight. Gently pull your shoulders down and your arms and the top of your head up so that your whole body is well stretched out for your hands. Stay in this position for five deep breaths. Next, extend your arms straight out in front of you so that they are at chest level. The palms are still facing each other, the fingers are apart, the shoulders are slightly bent. Then take your shoulders back, but pay Special attention and do not raise them to your ears. Calmly begin to pull your shoulders back and your arms forward. Repeat this movement five times.

Stretch upper part your body... While you continue to sit in the chair, lift your chest, answer your hands behind your back and lock your fingers. Lean forward slightly, keeping your upper back straight, and begin to lift your arms up. After that, bring the shoulder blades together as much as possible. The arms should be raised to a comfortable height, after which remain in this position for three inhalations / exhalations. Lower your arms and repeat this exercise four more times.

Then get up and walk away from your desk. Put your feet together, lower your arms along your torso. As you inhale, raise your arms above your head. As you exhale, bend forward without bending your knees, stretch your hands to the floor, keep your back straight. If you have problems with your lower back, you can bend your knees when bending. Remain in this position for one breath. Then, as you inhale, raise your arms up above your head as soon as you return to a standing position. Place your palms together and look at your hands. As you exhale, lower your arms to the starting position. Don't let your shoulders and back hunch as you move from one position to the next. Repeat this exercise at least five times.

Relax and freshen up... Return to a chair or sit in a comfortable cross-legged position on the floor. Close your eyes and pay attention to your breathing. Remember to keep your face muscles relaxed and your back straight. Stay in this position for five minutes or longer. Further, with an increase in voltage during working day, just take a few deep "yogic" breaths to remind yourself of the harmony and serenity that you have developed through office yoga exercises.

YOGA IN THE OFFICE. YOGA COMPLEX FOR OFFICE WORKERS

A Comprehensive Guide to Office Yoga Practice

Many people face stress. it the main problem business people and office workers. Stress is the most the main reason of all diseases today. There are very interesting way to reduce stress, which is promoted by negative information, spread on television and radio, and which is so much in modern life. This way - corporate yoga.

Stress is defined modern science as a reaction to special situations, it is very important that we remember this. Modern life demands more and more from each person, more, more, more, then faster, faster, even faster…. As a result, it leads to stress and distress. Stress increases the strain on our body and our mind.

Calm your mind. I will teach you several ways. Yoga translated from Sanskrit means connection. The goal of yoga is to connect with the higher spiritual aspect. Yoga in the office helps to find balance, harmony, calm the mind and find true knowledge. Refine your nature.

Yoga in the office takes an integrated approach. She looks at the inner and outer environment of a person. Office yoga fully explores the psychological and the physical state and also helps the person to hear themselves. Our mind is very quickly excited, we need to switch it from one speed to another, calm it down.

Corporate yoga- these are regular yoga classes in your office at a convenient time: in the morning, in the evening or during your lunch break.

Yoga in the office is built from simple to complex, first you master simpler asanas and breathing practices, and then more complex ones. You don't need to be a gymnast or super stretch. You only need the desire to do yoga. If yoga classes become regular and become a habit, then stress will not affect you anymore. You will feel how the body has become more flexible, the mood is cheerful and thoughts are positive.

Don't force yourself when doing yoga. If you feel any discomfort or pain, stop immediately. If you are not sure if these exercises are right for you, check with your doctor. Some exercises are contraindicated in pregnancy. Do not practice yoga in the postoperative period.

The best time to do yoga is in the morning or evening. Always do yoga on an empty stomach. Do not eat 2.5-3 hours before your yoga class. Yoga practice should take place in a clean, ventilated area free from noise and distractions. Wear clothes from natural materials so that your skin can breathe. Practice barefoot yoga. Drink more throughout the day, at least 1 to 2 liters. Make it a habit.

So, let's get down to class. Office yoga starts with relaxation.

1. Lying tension - relaxation

Lie on your back. Hands along the body. Close your eyes. Tighten your entire body. Relax. Repeat this sequence three times.

Ardha kurmasana

The starting position is vajrasana. Straighten your back, open your chest. Inhale, raise your arms up. As you exhale, bend forward, stretch your arms, forehead to the floor. Stay in this position for 30 seconds.

3. Vrikshasana

The starting position is tadasana. Concentrate on a point in front of you. Slowly lift your left leg, bend it at the knee and place your foot on the inner surface of your right thigh. Fold your hands in namasta, touch your chest with your hands and lift them up, bringing your palms together. Completed - 20 seconds. While inhaling, return to the starting position. Then do the exercise on the other side.

4. Uttanasana

The starting position is standing. Legs hip-width apart. As you exhale, slowly lean forward into a position that is comfortable for you. If possible, place your fingers on the floor. The knees are straight. Put your feet on the floor. Completed - 30 seconds. Then inhale and slowly rise to the starting position.

5. Uttita trikonasana

The starting position is standing. Take a small chair with your hand on it. Spread your legs to the sides. The distance between the legs is the length of the leg. Place the chair on the right. Turn your left foot to the right, and turn your right foot to the right 90o. The feet rest well on the floor, especially with the pads of the toes. Turn the right thigh to the right. The arms are straight to the sides. They stretched their right hand to the right, stretched out the torso by hand. Slowly lower your hand down and rest against a chair. Left hand lift up, straighten the chest. We look at the left hand. Completed - 20 seconds. While inhaling, return to the starting position. Then do the exercise on the other side.

6. Janu sirshasana

The starting position is sitting. Stretch your legs forward. Bend your left knee and swing it to the left. Inner surface left thigh up. Left heel near the crotch. Straight right leg, hoop facing you. Extend your arms to your right foot, and at the exit, slowly bend over to your right foot. Relax your back belly, breathe deeply and relax in this position. A deep slope may not work right away. Dont be upset. The trainer will suggest a comfortable position just for you. The main thing is to do the asana without tension. Execution - 30 seconds. While inhaling, slowly return to the starting position and follow the entire sequence in the opposite direction.

7. Pashchimotanasana

Sit on the floor and stretch both legs straight together. Hands on the floor, on the sides of the torso. Place your fingers on your toes. Don't bend your legs. Exhaling, tilt your head down. Extend your toes and stretch your arms forward, hold the pose for 6-8 seconds. Then rest and return to starting position.

8. Purvottanasana

The starting position is sitting. Stretch your legs in front of you. Place your palms on the floor at the pelvis, point your fingers towards your feet. As you inhale, push your chest forward and upward, straighten your legs, resting your feet on the floor. Stretch your neck, look up. Execution - 30 seconds. Lower yourself to the starting position and relax.

9. Ardha Matsyandrasana

The starting position is sitting. Stretch your legs in front of you. Bend your left knee and slide your left foot under your left buttock. Then bend your right leg and place it near outer surface left thigh. The back is straight. As you exhale, rotate your torso 90 to the right so that the left armpit touches the outer surface of the right thigh. Bend your left arm and put it on your back at the waist. Take your right hand back and take the left. The neck can be turned to the left or right.

Execution - 30 seconds. Return to the starting position and repeat the asana on the other side.

10. Viparita Karani

Lie on your back. Legs together, arms along the body. Raise your straight legs up, bend your arms at the elbows and grasp the torso, the weight of the body in the shoulders and elbows. Place your pelvis on the palms of your hands, with your feet perpendicular to the floor. Relax your stomach and breathe deeply. Execution - 30 seconds. Slowly lower your lower back to the floor, and also slowly lower your legs. Relax.

11. Sarvangasana

Lie on your back. Legs together, arms along the body. Raise your straight legs up, bend your arms at the elbows and grasp the torso, the weight of the body in the shoulders and elbows. Place your pelvis on the palms of your hands, with your feet perpendicular to the floor. Lift your torso up perpendicular to the floor, supporting it with your hands so that your chest touches your chin. Execution - 30 seconds. Slowly lower your lower back to the floor, and also slowly lower your legs. Relax.

12. Savasana

Lie back on the mat. Close your eyes. Move your legs slightly apart, about half a meter. Hands along the body, palms up. Relax your entire body completely. All attention to breathing and sensations in the body. Observe the movements of the abdomen during breathing, retraction of the abdomen during exhalation and relaxation during inhalation, while exhaling, relax everything and sing Om (5 breaths each). Sing Ohm in different parts body. Audio recording of shavasana and yoga nidra can be heard here - Yoga Nidra "Relaxation"

Execution - 10-15 minutes.

Watch the video of the office yoga complex!

Sign up for a trial lesson in Moscow and find out what office yoga is by calling +7 926 596 87 15, Sofia.

Or write a request by e-mail [email protected]

Sofia Pushkareva

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For those who are engaged in sedentary work. Workplace yoga

Modern people live at a frantic pace - a lot needs to be done, everywhere you need to be in time ... It would seem that the more actions a person performs, the more he moves. However, it turns out the opposite - today a person moves much less than a few centuries ago, and eats more. Cars, public transport, elevators, escalators, delivery of meals to the office and food at home ... Civilization has made people's lives more convenient, but, alas, less healthy.

And if a person also has sedentary work, his body simply ceases to function normally. Constant sitting is unnatural for a person - not for that we were given legs so that we threw them one on top of the other. A person who has been sedentary for many years and does not play sports is at risk of developing diseases such as osteochondrosis, sciatica and varicose veins. The consequence of a sedentary lifestyle can be various problems in the gastrointestinal tract and hemorrhoids. In men, neglect of their health can result in prostatitis.

All of these diseases can be caused by poor circulation and blood congestion in the pelvic area, which are the result of hours of sitting. In addition, sedentary work has negative impact on the spine - it is difficult to constantly monitor your posture, spending a lot of time at your desk. Sitting, a person breathes superficially, his heart works slowly, and the result of all this is a bunch of diseases.

Sedentary work is harmful! Where is the exit?

What should people working in an office do? Change your place of work urgently? Perhaps it good decision, but it is not suitable for everyone. To protect your health, you need to take breaks from work in order to properly stretch and yawn, walk along the corridor, breathe fresh air v open window... Of course, it is necessary that office furniture was as comfortable as possible. However, this is not enough either.

Once upon a time, back in Soviet times, it was developed industrial gymnastics for people doing sedentary work... At a certain hour, everyone got up from the tables and began to do a warm-up - like that physical education minute that we remember from school. These warm-ups did not take root in modern offices- everyone today office worker must take care of his health himself.

Why not get up from the chair and do some light exercises to make your heart work harder, your breathing becomes deeper, blood circulation in the pelvic region increases, and your spine relaxes? The idea is good, but not every office worker will dare to do bends and rotations while standing in a narrow skirt and stiletto heels.

Will come to the rescue yoga, elements of which are appropriate even in the most solid and prim office. Several exercises according to the yoga system, performed while sitting in office chair, will help you to relax and feel cheerful in an oriental way. Yoga exercises can be performed right in the workplace, arranging five minutes, or during a lunch break, performing a whole range of exercises. Below are some of the exercises you can do right at work.

Workplace yoga

Exercise 1. You can use a simple exercise to minimize pelvic congestion. The practice of "Ashvini Mudra" can be performed at any time and in any place, the posture does not matter either. There is nothing difficult here - you just need to strain and relax the anal muscles (rhythmically and quickly, or slowly, keeping the muscles in a tense state for a few seconds). This practice is beneficial for both women and men.

Exercise 2. Sit in a chair, your back is straight, your shoulders are straightened, your chin is raised, your feet are shoulder-width apart, your feet are on the floor. With your arms bent at the elbows, lean on the armrests of the chair and raise yourself on your hands, tearing your pelvis off the chair (rise until your arms are straightened). After that, sit down again in the chair. Perform slowly, avoiding sudden movements. Repeat at least 3 times.

Exercise 3. The starting position is the same as in exercise. 2, only the arms lie along the body. Take your left hand back (not behind your head, but to the side!) And grab the back of the chair with it on the left side, while trying to take your left shoulder back as much as possible. Lock in this position for a few seconds, then return to the starting position. Do the same with the right hand. Repeat at least 3 times.

Exercise 4. The starting position is the same as in exercise. 2. While inhaling, raise your arms above your head and, clasping your left wrist with your right hand, while exhaling, make a deep tilt to the right. Lock in this position for a few seconds, then return to the starting position. Then again, while inhaling, raise your arms, clasp your right wrist with your left hand and perform a bend in left side... Do at least 3 tilts in each direction.

Exercise 5. The starting position is the same as in exercise. 2. While inhaling, bend forward so that the body seems to hang between the knees. Reach the floor with your hands, make three slow inhalations and exhalations in this position, and then slowly return to the starting position. Repeat 3 times.

Exercise 6. The starting position is the same as in exercise.

3. Inhaling, you need to raise one shoulder, while exhaling, lower it. It's the same with the other shoulder. 3 times for each shoulder.

All exercises should be performed fluently. Several of the same smooth stretching and bending, accompanied by slow, deep breathing, will complete office gymnastics, which will give you a charge of "eastern vigor". Don't forget to do gymnastics for the eyes, turning his head first in one direction, therefore - in the other and several times moving his eyes "up and down" and "right and left". After that, you can close your eyes for a minute and relax, trying to monitor your breathing.

By doing these yoga exercises several times a day, you will reduce Negative influence a sedentary lifestyle and will be in a vigorous state.

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Sometimes work takes the last of your strength. However, by carefully doing certain yoga exercises throughout the day, you can significantly improve your physical and mental well-being. Take a wellness break - you need it and you deserve it! Returning to business, you will find that you are more efficient at getting things done. We found yoga exercises for the office in the book "Yoga Between Things" by former TV presenter and now yoga instructor Christine Chen.

By now, you are surely beating the keys convulsively, raking an endless avalanche. emails... Give your hands and wrists a good warm-up so that they will continue to serve you faithfully. Challenge them to battle and have a wrist fight right at your desk!

1. Look up from the screen and look at something soothing, like a flower in a pot.
2. Stretch your arms forward, slightly bending at the elbows.
3. Interlace your fingers and, without straining them, firmly press your palms together.
4. Start painting smooth eights in one direction with the brushes. The movement should come from the wrist.
5. Breathe slowly and smoothly.
6. Now change direction. This may be harder than you think!
7. Continue drawing for twenty to thirty seconds: a professional fight never lasts long.

Why do the exercise. Our wrists are so small and fragile compared to our torso, and we put so much work on them! We keep our hands above the keyboard in the same position for many hours, preventing our wrists from moving normally. As a result, they weaken and lose elasticity, and this is a direct path to the development of diseases. The smooth rotation of the wrists combined with rhythmic breathing increases blood flow to the hands and fills the fingers with strength and energy to fight the project.

After talking with the boss, did your stomach twist? Desperate to shout out the unprintable to take your soul away? Don't let resentment poison you for the rest of the day - better sit down and do a twisting exercise to release tension and squeeze out all the negativity.

1. Sit on a swivel chair, move a little to the edge of the seat.
2. Turn to the table. Place your feet parallel, with your toes towards the table.
3. Place your left palm on the table; right palm place on the seat next to you, near your right buttock, with your fingers away from you.
4. As you inhale, stretch your crown towards the ceiling. Feel the spine lengthen.
5. As you exhale, rotate the body to the right while pulling the navel inward.
6. Repeat steps 4-5, twisting harder each time.
7. Return to the starting position and do the exercise on the other side.

Why do the exercise. Twisting poses in yoga play a very important role - you seem to "squeeze out" anxiety and lethargy. This exercise is a vertical version of the Jathara Parivartanasana, a lying twist with a twist on the abdomen. It helps to get rid of negativity and aching feelings in the stomach, maintains and restores the elasticity of the lumbar muscles. Thanks to the alternate twisting and relaxation of the abdominal wall, the digestive organs are toned, toxins are removed, and the circulation of energy is enhanced.

You have probably heard that our body is, in principle, not adapted to sit for a long time. And that prolonged sitting at the computer depletes stocks special kind energy required for mental work? Find a bath towel, a large thick scarf or a thin blanket and learn how yogis restore this energy.

1. To begin with, get up from the table and stretch from the heart.
2. Take a deep breath and, after a moment's pause, exhale loudly and vigorously through your mouth, releasing the tension and the situation that caused it.
3. Prepare the roller: gently roll a towel, scarf or blanket into a roll as shown. Take the time to properly smooth it out before twisting it: you don't need bumps at all, and then, it is bad for your back. The length of the cushion should roughly correspond to the distance between the sacrum and the base of the neck.
4. Sit in a chair. Place the roller vertically behind your back, along your spine.
5. Move back all the way and press the lower edge of the bolster against the seat back with your lower back.
6. Now sit back on the roller. Feel the shoulders and chest stretch and expand.

Why do the exercise. Sitting at the computer for hours, we deprive our brain of the necessary nutrition and block prana vayu - one of the most important energies in our body. The circulation of prana-vaya stimulates vision and hearing, activates Creative skills and logical thinking, and also fuels our enthusiasm, that is, provides us with everything we need to effective work... I think it's worth bringing a scarf, towel, or blanket to the office for that, right? The roller helps to align the spine "in line" and redistribute the load; muscles in the neck, shoulders and back relax, and the body no longer expends so much energy to maintain the body in a sitting position. As a result, energy is released that can be spent on something useful.

You have gone headlong into work and completely lost track of time, and the lower back and tailbone are already vying with each other to shout that they need a break. To align the body after a long stay in any position, yogis use compensating postures. This pose will bring deep relief to the hips and lower back. It takes effort, but it's worth it!

1. Stand by the table facing him. Clear space in front of you.
2. For extra support, place your palms on a table about shoulder-width apart.
3. Raise your right leg while bending it at the knee and turning it to the right, and place your lower leg in front of you on the table. The knee should also rest on the table, slightly beyond the shoulder line. Move your right hand to the side, but do not remove from the table.
4. Pull the toe of your right leg towards your lower leg. Strain your foot, as if you want to split the table with its edge.
5. Place your left hand on the table lightly.
6. Place your right palm on your right thigh - with your wrist on the crease between the thigh and pelvis, with your fingers towards the knee.
7. Press gently on your thigh with your palm, turning it towards the table. It's not easy, but try it anyway. Do not tilt your body to the side and keep your pelvis level to lock your lower back.
8. If you feel comfortable, stay in this position for a while. Then, with your back straight, lean forward towards the monitor. For additional support, slide the fingers of your left hand forward on the table; smoothly unfold your hips to increase the depth of the incline. Be careful if you have knee injuries.
9. Take a few breaths. Breathing evenly will help you relax.
10. Repeat steps 3-9 in the opposite direction.

Why do the exercise. The position of the legs here is borrowed from the Pose of the one-legged pigeon king (Eka Pada Raja Kapotasana) - easier to do than pronounce! The exercise lengthens the iliopsoas muscle, which is responsible for hip flexion, which gradually shortens from sitting for a long time. It also does not give our hip joints lose mobility and elasticity. Leaning to the feet soothes the mind, as do all yoga postures.

Comment on the article "How to Do Yoga in the Office - Without a Yoga Mat: 4 Exercises"

Is yoga normal for you 2 times a week? Change yoga once a week, once a fitness. I want to go to yoga and be healthier, or I want not to go and turn into jelly or iron.That's why I don't go to group classes, after learning all the exercises it becomes very boring ...

Fitness and sports, group lessons in fitness centers and with an instructor, fitness equipment, swimming pool. Need some advice. I go to yoga classes for about a month. I want to buy my own rug. The price limit is 2500 rubles. I could not decide on the reviews on the Internet.

I cannot sit for a long time in one position. In principle, this does not bother me, but at work at meetings I am always amazed at some comrades who sit down and sit all the meeting, shift their legs at most, or twist the handle.

The first (introductory) lesson is enough if you have already practiced at least a little other types of yoga, you know the basics of breathing. There are also books of her own, with pictures and instructions, there is a book with an audio disc. The book recommends that tests of the main hormones be done before ...

Standing pose. - get-togethers. Things are intimate. Sexual relationship: love and sex, husband and wife, lover and mistress, contraception, family. Pose-movement No. 1. With two additional points supports (sacrum and shoulder blades) stand against the wall and raise your relaxed arms.

Are there those who do yoga? then changed to callanetic. the same slow aerobics (if you do not perceive yoga as a whole separate culture), an hour's lesson, but much, incomparably more intense. after the first one, I scrubbed myself off the rug with great difficulty and barely ...

Starting to do yoga at week 30, if before that there was no particular activity, is fraught with ... I said IF you did not do it. Yoga should be especially for pregnant women - it is much easier to exercise there. The instructor always told to do everything slowly and as soon as ...

Yoga is evil !. Wife and husband. Family relationships... Yoga is evil! Lived - my husband left me! No, he did not offer to divorce and did not collect things, but two hours ago he announced that he was leaving for Planning to do yoga. Location: Moscow. Is there anyone here who does yoga?

I want to start doing yoga, I have been doing fitness at home for a long time. I read the literature on yoga, bought myself an illustrated book "Iyengar Yoga for Women" called, by M. Schiffers, there seems to be no special problems with plastic surgery ...

In general, any yoga practice ends with relaxation and savasana, going to the gym after yoga is like drinking milk after cucumbers)) Therefore, it makes more sense. gym during pregnancy? To whom exercises in the gym are contraindicated.

Recommendations for beginners to practice yoga. Yoga styles. Yoga is evil! Lived - my husband left me! No, he did not offer to divorce and did not collect things, but two hours ago he said that he was leaving for several weeks in warm countries with a yoga mat and a change of linen.

pose from above. Problem. Things are intimate. Sexual relationships: love and sex, husband and wife, lover and mistress, contraception, family. pose from above. People, my question is: who loves to have sex ON a man, your hands don't get tired? And in general is it convenient?

Yoga for dummies. Hello everyone :) there are more people here than in fitness ;-) I would like to do yoga, but I'm not ready to go to the club yet. During daily exercise, I decided to try to at least sit down correctly - I don't know what this leg position is called, but it's like ...

Let her play in this position. - Help her to bend her legs and fix them with the other leg. Thus, the girl will be on all fours for a while Preparing for childbirth with the help of yoga: detailed description exercise. Print version. Get on all fours.

Top pose. Girls, maybe this sounds stupid. But she lived to 35 and faced with ... a problem or something to call or inability? In general, the rider doesn’t work for me: (I don’t know how to move, or rather the amplitude is not enough, I’m confused, in general, everything is bad: (Feet on ...

I won't say about yoga and pregnancy, but - about three years ago I started doing yoga. 4 days of classes and a steady pace up to 38 for 10 weeks I will also swim until autumn, I hope it will work out every day. In principle, yoga should be adapted specifically for pregnant women.

I have been working out in the fitness center for four months, but now I have started to work out with a trainer individually. It bothers me that after training I want to lie down and die. The state of health is terrible, weakness, the heart is pounding, throws into a fever, hands are shaking.

Yoga is, of course, not tsatzki-petski, as they say, but a whole philosophy and wisdom of life. However, from your thread, I did not quite understand Now about the difference between stretching and yoga. As far as I know the history of the issue, stretching is secondary in comparison with yoga and is actually created on ...

www. yoga .ru - in the center of this there is a special yoga for pregnant women. but in general, your teacher is simply inexperienced in this matter, therefore he does not want to take responsibility. you can practice, as before, only without standing asanas and asanas, where the press is strongly strained. in...

Psychologists believe that a person's posture indicates certain traits of his character or psychological state... I propose to check this statement on yourself (if possible, it will be possible to continue the experiment on others). So, stand in front of the mirror and accept ...