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Yoga for Executives

Never before was life so fast paced. Never were the tasks to be achieved so many and never was the competition so stiff!! It’s no wonder that stress attacks the corporate world the most. More heart attacks among young executives more headaches and digestive problems!!

The idea of writing an article on desktop yoga came to me when I visited a large corporate house thought as these are the people who form the backbone of the economy of my nation.

How simple it is to avoid all of this. Just a few minutes spent daily in giving yourself some care will go a long way in helping you achieve your dreams!

Do you sit for long hours at your desk?
Even when you are driving to your office and back home you have to sit for long hours in your car?
Do you have back and neck pain?
Is your body stiff?
Are you suffering from obesity?
Headaches?

Then this column is for you! Infect you really need it.

Some days ago, I was taking some corporate classes with some office goers. I discussed with them how office goers have to deal with a lot of neck pain. I got to know how working at the computer all day can cause neck pain, stiffness in the neck, headaches. Tight muscles, shoulder pain and upper shoulder tension. Stiffness in the whole body.  Not forgetting Back pain.

With changing lifestyles and long hours spent at work, people have become more sedentary.
This leads lots of problems in our body.
 “We have no time to exercise!” is the common refrain among many busy executives today who want to be healthy but just don’t have the time to pursue it!
If you suffering from any of these conditions, you can try these simple Yogic exercises that you can do at your desk.

Basic Guidelines
A working person is usually busy till late nights, it would be virtually impossible to begin practicing yoga in the morning. This article is especially for those people who can not take time away from the work.

  • Find a time during the day for 10 minutes.
  • Avoid eating a heavy meal before you begin your stretches. Try to practice yoga on an empty stomach or two hours after your meal.
  • Make sure you are not disturbed for some time.
  • Drink plenty of water throughout the day. This will keep your skin glowing and your stomach healthy.
  • When stressed, remember to take deep inhalations exhale slowly through your nose 10 cycles of this will make you calm and cool.

Neck Movements
In order to relive the stress from the neck, here are few yogic stretches that relive the knots and remove the blokes so that every morning your neck makes a fresh start in the day and dose not accumulate the stresses. Improves the blood flow to the brain.

  • Sit on the chair with the back straight.
  • Move your neck up and down 5 times.
  • Turn the neck side to side 5 times.
  • Drop your head side to side 5 times.
  • Neck rotations clockwise 5 times and anticlockwise 5 times.

 Shoulder Rotation

  • Keep your fingers on the shoulders.
  • Slowly bring both elbows together in front.
  • Rotate your elbows clockwise with inhaling upwards 5 times.
  • Now rotate your elbows anticlockwise with exhaling downwards 5 times.

Shoulder Stretches
Keeps the muscles around the shoulders strong and flexible so that the frozen shoulder does not develop.

  • Sit with back straight on the chair.
  • Interlock your fingers behind the neck.
  • Inhale deeply pushes the elbows backward with the head back and squeeze shoulder blades. Hold this for 10 seconds.
  • Exhale brings your elbows forward with the chin down and touches the elbows tougher.
  • Repeat this 5 times.

 

Back Exercise
With straight shoulders and upper back, the hunch is removed and blood circulation in the back muscles improves.

  • Interlock your fingers and keep them behind the back rest.
  • Pull your arms down while inhaling deeply and slowly pushing the chest out.
  • Drop the neck and head back, keeping the arms straight.
  • Hold this for 10-15 second.
  • Then slowly exhale while bending forward and stretching the arms upwards.
  • Repeat this movement 3 times.

Arms Stretching
Helps to improve flexibility, strength and blood circulation in the arms.

  • Interlock your fingers, palms turned outwards.
  • Inhale stretch both the arms forwards hold for 5 seconds.
  • Exhale while returning back.
  • Do this 3 times.
  • Now inhale stretch both the arms upwards hold for 5 seconds.
  • Exhale brings them back.
  • Repeat this 3 times.

Back Twisting
It removes stress from your back and neck and improves blood circulation in your spine.  

  • Take one arm behind and hold the chair as shown.
  • With the other arm, grip the chair as slowly twist your back to look behind.
  • Hold the posture for 10-15 seconds.
  • Release and slowly return to the start position.
  • Now reverse the position of the arms and twist the body in the opposite direction.
  • Repeat the same movement 3 times.

Legs Exercise
It gives strengthening in your knees and removes pain from your legs.  

  • Sit with the back straight.
  • Hold the chair with your arms.
  • Inhale and lift both the legs up and pull your knee caps.
  • Hold this for 10 seconds.
  • Repeat this 5 times.

 

Breathing
Reduces anxiety, stress, while building the metabolic rate, the cardio-respiratory endurance and stamina. It improves digestion and excretion. Helps in countering sinus and migraine problems. Body absorbs a larger quantity of oxygen and expels carbon dioxide. This refreshes and revitalizes the body.

  • Abdominal breathing- Sit with the back and neck straight.
  • Adopt chin mudra. Inhale slowly through your nose and expend your stomach. While exhaling for the nose pulls your abdominal in. repeat this 5 times.
  • Chest breathing- Now inhale deeply from your nose and expand your chest hold for few seconds then exhale completely through your nose. Repeat this also 5 times.
  • Natural breathing- naturally inhalation and exhalation through your nose to relax your mind. 

Practice these yogic techniques regularly and be fresh, healthy and happy!
For any further queries you can reach me at dineshdagar1984@gmail.com