Those happen to be the first salary aches because I must sit in front of computer screens consecutive time. Even some long take to do more overtime, however,. I assume that the only method to get out of a desk. Aches to come from nowhere. But who knows how much my body is exhausted.
Oh yea... I feel sympathy Today we offer Yoga for any office to try to practice well. To alleviate discomfort Particularly helps relieve back again pain under control and... go!
1. Dog face posture (Upward-Facing Dog)
Pilates relieves stress, but simple. Reduce headache It also helps stretch the spine muscles, leg muscles, arms and wrists that would preclude why yoga postures dog looked exquisite for the office at your computer screen all day.
Method
- Sit on the floor Both equally hands put shoulder remarkably modest legs straight.
- Lift the body applies You can help support the foot. Never touch the face, arms, thighs upright.
- Hold position for 20-30 seconds and return to the same position. And repeat as needed
2. Sitting bent (Forward Bend).
It helps relieve stress Depression Lengthen the backside muscles, shoulder and " leg " muscles at the same time.
Method
- Sit down back straight, legs pass on in a ring. Ft . to face each other
- Bending forward Brain down to the earth as possible. Arms straight ahead
- Hold position for 10 seconds and duplicate 5-10 times.
3. Plow (Plow Pose).
Since yoga postures to relieve stress and relax the brain, muscles, again, shoulders, neck, as well as legs. However, it should be done carefully It should be made near the wall, this individual would lean against a wall.
Method
- Beginning from a supine good posture asana body.
- Breathe in through the nose Side the other way up by the knees and buttocks floor. When exhaling, pull him in the top, knees bent position. And raised him up until the chest by bending the knee.
- Breathe Again While deep breathing, stretch the legs verticle with respect to the ground. That may be used to help push back perpendicularly to it.
- Expand both legs above the knee, tight head. And legs parallel to the floor
- Bend your torso stretches both thighs above his head. Then simply push the foot to the floor on the other side. Or if not a leg is parallel to the floor.
- Breathing - little by little and hold for over 20 seconds until it finally can specialize and have one for 3-4 minutes, then returned to the body posture asana.
4. Children (Child Pose).
Youngsters Yoga is a yoga exercises posture that helps to stretch the muscles and the muscles of the hips, thighs and ankles more flexible. It also reduces pain in the back and neck as well. But this position is prohibited as well. By pregnant women Or perhaps who have pain in the knee and calf muscles should never do. Which includes those with diarrhea should avoid this position before.
Method
- Knees, ft close together Stretch your toes and ankles to the back. By resting on the pumps
- Exhale and stretch down. After that place your forehead on the floor Neck right, do not lean to one side. Buttocks on heels If not, increase your buttocks slightly twisted.
- Stretched arms up above your face as possible. Then attached to the ground, palms down. The couple of loose and change up. Arms stretched to toe for outstanding position for half a small and then release it.
5. Supine twist (Reclining Twist).
This kind of posture can help relax the muscles in the back and waist, as well as me.
Method
- Get started with body pose asana.
- Two edges both knees, then used his left to touch the outside of the right knee.
- Employ your left hand to push both the sides, and then release it.
6. Twisting position (Spinal Twist).
Allows the spine is twisted. The nervous system relaxes the spine. Relaxes the anxiety of the back muscles as well. It also reduces the hip muscle injury lumbar back. And prevent humpback Since the collapse of the bone The wrong sitting position as well.
Method
- Stretching their legs, still left foot, right foot is put astride his remaining knee after the match.
- Inhale, lift your pinky finger over your brain.
- Exhale left supply brushed his right sexy. Then detour to get the foot outside. (If you do not capture up, use your kept hand holding his right knee's flower).
- Breathe, lift your right hand forward.
- Exhale, turn to the right. Place your right hand at the rear of your waist twisted to the back by the shoulder. Consciousness is a long deep breath, relax and stay in position for a moment.
- Suck in right arm drawn again to the front.
- Exhale, lower the hands down, then switch attributes, repeat 1-6 times.
7. Tawau (Cow)
Raised overall flexibility in the vertebrae Relieve shoulder tension And stimulates the belly body organs
Method
- Kneel on both knees, shoulders as well.
- The distance between the hands, toes, shoulders, arms straight.
- Lift up your minds bent waist as much as I really could.
- Brain down to the chin against the chest with bent backs up as much as possible.
- Then exhale and force it toward the maltaise. Then curves back down In line with the ceiling, (Part of this is the change in posture, body only).
8. Port arch bridge (Bridge Pose).
It had been then made to feel very calm. Stretching helps the body to almost any amount.
Method
- Start by lying After attaching to the ground
- Split knees up, feet separate at hip width. A great arm attached to the body
- Gently lift up the hips up until the coccyx within an airplane with the knee. Breasts lifted above shoulder (If I would not feel right. Move both foot toward slightly).
- In that case inhale Then hold your breath for a minute Then breath out Prior to getting back to the port facilities.
9. Yoga pose Bow (Bow Pose).
Assists stretch the back muscles, back, arms and hip and legs, we did well. Possibly the people on the other sits. I've received to go It's time to relax muscle pressure, body posture is different.
Method
- Lie on your stomach, feet separately modest face, forehead pressing the ground.
- Flex your knees left palm holding his left ankle joint. Right hand holding right ankle
- Inhale and lift the head, upper body with hands pulling ankle joint. To lift the legs and thighs off the floor.
- After a leg up Squeeze your knees together and foot as much as possible. Hold this position for 30 seconds
- Discharge position
10. Standing bow (Standing Forwards Bend).
Reduce stress and depression. It also helps relieve headaches caused by tension with it.
Method
- Stand straight, toes close together Heels and soles apart as the shoulders.
- Exhale, flex down to the floor, palms down in entry of the toe. Or perhaps it can be put directly behind the hands or soles. Then keep for a while
- Inhale and bend whenever possible. On the exhale, release the positioning slightly. Is going to hold this position for 30 seconds to one particular minute, then slowly release it.
11. Standing up Separate Leg Stretching body (Wide-Legged Forward Bend).
This kind of position is a posture not to miss it. In addition, it allows flexible rear " leg " muscles. And back muscles Then reduce back pain In addition, it helps calm the mind And ease blood vessels flow As a consequence, if your skin sparkle routine.
Method
- Standing up legs apart, about one meter from the midsection up and bend again.
- Bent down low to the top body parallel to the floor and lay on the floor between your legs of the two sides, it must always be small.
- Looking up at the ceiling, then gradually spread out and increase elbow. Lay his mind down on the earth between two sides remaining foot weight on the feet, hands, feet and head are aligned.
- Hold position for 35 seconds - a minute or so and then release it.
12. Port Knight (Warrior Pose).
A situation which allows stretching the muscles behind the shoulder to ankle. Relieve back pain, neck pain, shoulder pain, knee pain, leg, waistline and ankles, as well as reduce fat around the hips, making inhaling more deeply.
Method
- Stand straight, feet collectively, body straight, inhale carefully and slowly.
- Stage one leg back and wide enough. Along with raising both arms above his head. Try to keep your ear fleshlight sleeves make arms straight. Cans are lifted and feel tense and tight in the chest.
- Bend over the right knee garbled left foot behind the right foot slightly oblique to the front along. (Approximately 45 degrees to the north to the front).
- The weight to the front of the fuselage. Upper part of the body is still erect. Exhale gradually and long
- The best leg should be curved in a right position or obtuse angle only. If done correctly, you will certainly feel strained right leg. Toned legs
- The left leg on the back must be direct. Left heel is not attached to the land, and wild yam.
- A return to the starting position to stretch away his right knee direct. Draw both arms down the sides. Lift the left foot back to the original
- Do on opposite leg.
In case the body does not want to include any aches passing bell, do that yoga posture of 12 to it.
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