Most of us dread going to the office because well, come on, sitting at your desk the whole day looking at a bunch of appointments is exactly nobody’s idea of fun. Getting up in the morning can be a pain and getting ready for work doesn’t make it any more exciting.
But with the help of these 5 yoga poses, you can start looking forward to your day and survive it if not completely enjoy it.
Sitting Reed Pose helps you start your day with a yoga pose sitting on your bed itself. Doesn’t that sound a perfect start to your perfect day?
What you have to do is sit on the edge of your bed and interlace your fingers while stretching your arms up towards the ceiling. Take in a deep breath and feel your body open. Now exhale while tilting towards your right side, you will feel your left side of body stretch and open. Now take a deep breath in while coming back to the center and go again to the other side. Repeat this for a few minutes, you will feel instantly energized and ready to take down your day.
Centering Mountain pose is the simplest of the yoga poses which can be done anywhere and anytime on short notice. You can do this on a bus, in office, while walking, anytime and find your center with this pose.
You can sit or stand. Feel a lift from the center point of your body, starting from the base of your hip to the crown of your head. Shut your eyes and let go of your nearby surroundings. Take slow deep breaths and feel the quite centering and calmness which enters your body as your inhales and exhales become even and constant. Once you learn this centering technique, you can use it any time of the day. You will feel warmth and peacefulness in no time at all.
You can do this pose while sitting anywhere, in your office, bed or kitchen chair for that matter. All you need for this is a chair where you could sit on comfortably. It is said that if you’re working on a computer all day, you should take a break every 15 minutes to stretch out your neck and back. This pose is perfect for those breaks.
All you have to do is take your right hand and bring it near your upper back. Now get your left hand behind your back and try to touch your right hand but don’t force it if it is not touching. Hold for 5-8 seconds and feel your body stretch throughout your back and shoulder. Now switch the sides and repeat the whole process for another 5 minutes.
Seated twists are considered to be best to prepare your digestive system when you are about to eat. All you have to do is twist on your chair and let your body do all the work.
Make sure you sit with your knees and feet together and then lift your spine by taking in a deep breath. Turn your body to the right once you start exhaling. Keep your left hand on your outer right thigh and keep your right hand behind on your right side itself. Don’t forget to drop your shoulder blades from your ear. Hold this position for 5-8 breaths and then switch the sides.
Standing Forward Bend pose can be one of the best poses to relax your body for a long office day. All you have to do is allow 5-10 minutes for this exercise every day specifically on the yoga mat. It is beneficial for your digestive system and circulation and helps with back pain too. You can stretch your hamstring, arms and back with just a few simple steps.
Stand erect with your hands resting on either side of your body with your palms facing your thighs. Take a deep breath and lift up your hands. Now with a gradual exhale, bend forward while letting your torso and hands to move in a synchronized order until you touch the matt. Make sure you are looking at the floor the entire time of your bending. Keep this pose for a count of 15 and then slowly come back to your initial position.
Once you start doing all these yoga poses before or during your office day, you will feel energized and ready to take on your office day with a new kindred spirit. So what are you waiting for? Go and start feeling revived now.
Yoga is an art which helps in boosting your strength and posture and guess what? It’s not just beneficial for hippie girls anymore. So all you weight lifters out there who think Yoga is probably a waste of time, I guess it’s time you put your weights down and give yoga a try.
Yoga not only helps in increasing your flexibility but it is quite beneficial to athletes also who are prone to a lot of injuries and pain. Don’t you believe me? Well, see for yourself.
Imagine all those Matrix movies you have seen and now imagine yourself doing that. Yes, it sounds incredible right? But that is exactly what Yoga can teach you.
A lot of players injure themselves because they use the same muscles again and again which results in tight muscles. As a result, when a player needs to make some sudden movement and needs the help of his other muscles, which are at this point untrained it results in a tear in the muscles and well we all know what comes next.
Elastic muscles and supple joint points are the key to efficiency and help you in recovering quickly and all this is possible through Yoga. Increasing your flexibility means increased range of motion and in turn output of power which could prove to be beneficial during any point of the game. Still, think yoga is for girls?
While physical training and body building are important, learning the art to quieten your mind is equally important. Many athletes talk about “being in the zone” when playing a big shot. Well, guess what? Yoga is all about helping you be in the present and quieten your mind so that you can make your shot count.
Yoga will make you aware of your body and mind and help you focus on your game more intensely. Distracted by crowds? Yoga would build up your concentration to such a level that after some time you won’t even notice they are there.
Apart from all the benefits mentioned above, yoga also proves to be a nice way to restore all your mental energy which you used up in the game. Yoga helps you to unplug yourself anywhere anytime, so if you feel too overwhelmed after your games then I would suggest you start doing Yoga.
Even though yoga is a combination of a lot of things but on a basic level, it’s all about breath and movement. Yoga helps you in relaxing and focusing on deep breaths which in turn results in more oxygen intake and more body awareness.
Better breathing techniques help in preventing muscle fatigue, side stitches, and erratic breathing. Imagine you playing for hours on the field and not experiencing any stitches or fatigue, sounds like a dream right? But this is all possible with a few Yoga workouts every day.
While training is the heart of any routine, yoga is the soul and both are equally important. So next time when you think that yoga is just for girls wearing hot pants, think again. You never know but it might just help you win that match which you’ve been anxious about for days now.
Although it’s an ancient art but in recent times, yoga has become the go-to mantra to cure any illness or injuries. Doctors and physicians are encouraging more people to perform yoga to strengthen their body muscles. It is not only the perfect way to stay fit and healthy, it also provides a mental peace which is found to be lacking in this current world.
Then what are you waiting for? Start your yoga sessions with these 5 common poses and you will notice how much your body has been benefited from it.
The Mountain pose or more commonly known as Tad asana is simplest of the yoga poses and helps in getting your balance right, directing your attention to the present and increases height.
The Technique: Stick your feet together while standing. Interlock your fingers facing away from you and lift your hands over your head. Your thighs need to be lifted too. Make sure that you elongate your spine while breathing easily the whole time. This might sound a banal exercise but this is a starting pose in most yoga sessions.
This pose is another simple pose which is incorporated in every yoga class. This pose puts your body and mind at peace and gives it the ability to soak in all the benefits of the session.
The Technique: Lie down on the mat with your face up. Create some distance between your legs and spread out your feet. Now with your arms by your side and facing the roof, calm your body and mind down, shut your eyes and take in few deep breaths. Simple, isn’t it?
Also, known as the bridge pose, this helps in stretching your neck and spine with great ease. This pose is also known to calm your mind while reducing your anxiety and stress levels. It also is known to help in improving your digestion.
The Technique: Lie on the mat with your knees bent and your feet touching the mat and the hands by your side. Also, make sure your feet are well aligned and distant from each other.
Now with your feet underneath your knees and your arms straight and grounded, lift up your hips and midsection off the floor. Shimmy your shoulders under your chest and interlace your fingers. Still troubled? See video below.
Although not one of the tougher poses and often used by instructors in their classes this pose helps in opening up your chest and shoulders while stretching your abdominals and hip flexors.
How to perform it: Lie on the mat facing the floor. With your elbows in a half push-up pose, keep your hands close to your ribs. Stretch yourself out and upward till your arms straighten and lower back arches out. Hold the position for a few seconds and return to normal pose.
Side planks are said to build your muscles of the shoulder, back and abdominal and further improves stability which could prove to be useful for those looking to better their arm strength and stability.
The Technique: Begin as you would for a downward dog. Now keep your right leg on top of your left and your left hand grounded and stretched. Now open up your body and raise the other hand upwards (like in the image below).
There are various yoga poses that can help you relax from a tough day at work you just need to find the yoga pose that suits your need.
Squat…up down…stretch…bend…and repeat. Yoga has a lot of poses to perform and while you might not be a master of them yet, you are most definitely on the way to it. It might not happen overnight but hey Rome wasn’t built in a night!
So step onto your mat and avoid these 5 mistakes while doing yoga to become the ultimate Zen master:
Breathing is the basic foundation of Yoga and if you end up doing this wrong, you don’t have much chance of becoming a yoga expert after all. When you are trying too hard to get a pose right, you tend to hold your breath which is a big No-No. Stop holding your breath and let go of it with ease.
Holding your breath creates a tension in your body which is the exact opposite purpose of yoga. If you feel that you are holding your breath, its sign that you are pushing too hard too fast. Slow down and try breathing deeply into your belly, through your nose, for the entire session.
Remember, practice makes a man perfect so don’t stop trying.
What are you in a hurry for? Are you going to miss a train? If not, then just slow down. Don’t try a complicated yoga pose too fast; you might just end up with an injury. People don’t have the patience for appropriate practice, so they jump into the advanced stuff and later suffer.
Don’t jump, take yoga slow. Your body needs to feel comfortable before you hit an even trickier pose. Always start with a few warm-up exercises and then choose a few rounded yoga poses to make your body slowly flexible. Once you have enough practice, you can start on with a few advanced poses.
We tend to forget that our body and our neighbor’s body are not same and so we have different limitations. Stop trying to compare your pose to other’s poses. It’s all about how comfortable you are able to handle a pose. If you try too hard to copy other’s pose, you might end up in injuring yourself.
Yoga isn’t about a perfect pose because there is none. It’s all about performing the steps to achieve a pose which is comfortable to your body. That being said, practicing your poses certainly doesn’t hurt. So keep on practicing but don’t strive for any idea of a perfect pose.
Don’t skip on the props. When you are new to yoga poses, performing them could prove to be a little tricky as your body is not flexible enough yet.
So instead of forcing yourself to complete your yoga pose without any help, make sure you use a few props to give you some support. Everyone has a different body structure and limitations and props help to modify the pose to your needs.
Use blankets, straps, and blocks to support your body during yoga practice. Using a blanket or block as a prop in a seated position is not a sign of weakness but rather you being smart and avoiding injuries. Props help us in focusing on the correct body part so next time you think about losing those props, think again.
A lot of people don’t deem this necessary and tend to skip out on this. They’re in a hurry to either leave to handle some “important” work or just want to get on to the next pose and be done with it. Yoga is an art which is not to be hurried, it’s important to take your time before each pose and give a chance to your body to relax.
After a yoga session, give your body a 5-minute rest and let it stimulate your nervous system back into coordination. Let your body get back to its original state lest you shall have uncharacteristically loose body parts. Just 5 minutes of cooling down can result in a day of happiness so do anything but don’t skip out on this.
I hope now that you know what mistakes to avoid, you will see how wonderfully yoga can benefit your body and mind. You will be able to see how beautifully yoga can transform you from a slacker to a fit and healthy person. So get up, do yoga and relax.