Yoga @ Work

We are all busy in our daily lives, to find time for any kind of workout. So why not try some yoga exercises that we can do while we're still at work. Sitting on our office chairs and also working our way to health. Anything that guides us this way can always be a welcome break, isn't it. So lets find out some of the yogas that can help us work out, while we're still at work.

Stretch Yoga

Shoulder Stretches
Long Stretch: Clasp your hands together and reach palms up towards the ceiling. Hold for at least 10 seconds and repeat 5-10 times.







Forward Reach:
Link your fingers as you reach forward with your arms at shoulder level pushing your palms away from you. This helps to stretch your shoulders and backs of your arms, forearms, and wrists. Hold for at least 10 seconds and repeat 5-10 times.



Shoulder Shrugs:
Bring your shoulders up to your ears, hold for at least 10 seconds and then slowly relax. Repeat 5-10 times. This exercise helps to relieve early tension in the neck and shoulder areas.




Backward Reach:
Clasp your hands behind your back and lift your arms upwards as you turn your elbows in towards you. Hold for at least 10 seconds and repeat 5-10 times. Do not bend forward. This exercise helps to stretch the muscles on the front of your chest, the front of your shoulders, arms, and forearms.



Behind-the-head:
Clench your fists and rest your clenched knuckled gently on the side of your head. Without moving your hands, pull your elbows back and draw your shoulder blades together. Hold for at least 10 seconds.



Behind-the-Back:
Reach both hands behind your back, then gently slide up the back as far as you can with your thumbs leading. Hold for at least 10 seconds and repeat 5-10 times.



Cross-Body Stretch
Drape one hand across the opposite shoulder while maintaining the arm at shoulder level. Assist this cross the body stretch by pushing the elbow and applying a slow sustained stretch. Hold for at least 10 seconds and repeat 5-10 times. Alternate the arms. This is an effective stretch for the shoulders and upper arms.



Alternate Behind-The-Head:
Clasp one elbow with the opposite hand behind your head. Apply a gentle stretch to bring the elbow behind the head. Hold for at least 10 seconds and repeat 5-10 times. This is an effective stretch for the muscles on your side and through the armpit area.




Neck Stretches

Side-Bends:
Starting with your head in a neutral position, looking straight ahead, bring your ear to your shoulder and hold for at least 10 seconds. Repeat 5-10 times, alternating sides. The stretch must be slow and sustained, not jerky. This exercise will help stretch the muscles on the side of the neck.



Chin Tuck:
Bring your chin to your chest and hold for at least 10 seconds. Repeat 5-10 times only going to the point of tension. This exercise will help stretch out the muscles in the back of your neck.





Wrist Stretches

Palm Up-Palm Down:

Start with your elbows bent 90 degrees and resting by your side. Without moving your upper arm, turn your palms up and hold for at least 10 seconds, then turn them down and hold for another 10 seconds. Repeat 5-10 times.

Wrist Circles:
Using just your wrists, circle your wrists forward for at least 10 seconds then backwards for the same count.




Clench 'n Spread:
Clench both fists and hold for at least 10 seconds then relax. Then spread both hands and hold for at least 10 seconds. Repeat 5-10 times.




Back Stretches

Seated Low-Back Stretch:
Sit in a chair with knees spread apart. Bend forward to the floor. A comfortable stretch should be felt in the lower back.



Side Stretch:
Drop left shoulder, reaching left hand towards the floor. Hold for at least 10 seconds. Return to starting position. Repeat on right side.




Eye Yoga
Turn away from your computer or paper work. Sit up straight. Without moving your head, look up and down 5 times. Then look side to side 5 times. Look around in circles three times in each direction. Then come back to center. Close your eyes. Place your palms together, rub them briskly to make your hands warm and then gently place the palms over your eyes. Take a long, deep breath in, filling your lungs as completely as possible and then exhale slowly. Repeat this breath and, on an exhalation, remove the hands slowly as you open your eyes softly. Blink a few times and return to work.

Deep Breathing Yoga
Inhale deeply, filling your belly, lower lungs, mid-lungs, upper lungs and chest. Slowly push the breath out of your upper lungs, mid-lungs, lower lungs and belly.

Breathing with Head Bowed:
Keeping your eyes closed, bring your chin to your chest. Take three long breaths and then slowly bring your neck to its upright position by uncurling it one vertebra at a time. This exercise is beneficial for the seven vertebrae that make up the neck.

Breath Retention:
Inhale slowly for five counts, hold in for five counts and exhale out for five counts. Do three or more full sets

Importance of a Good Sleep

Restful sleep is very important to relax the body & mind after a hectic day. Each of us enjoy a personal sleeping cycle. The time we spend asleep varies widely from individual to individual . The key to good quality sleep is to identify our natural sleeping pattern and then adhering to the required quota as much as possible.

In the past, sleep was often ignored by doctors and surrounded by myths, but now we are beginning to understand the importance of sleep to overall health and well-being. In fact, when people get less than 6 or 7 hours of sleep each night, their risk for developing diseases begins to increase.

Benefits of a Good Night Sleep:
Without good sleep we force our bodies and minds to work against nature. This can lead to fatigue and stress.
Following are the major benefits:
1. Keeps Your Heart Healthy
2. Helps Prevent Cancer
3. Works as a stress buster
4. Reduces inflammation
5. boosts memory
6. Reduces risk of Depression
7. Helps the Body Make necessary Repairs
8. Helps to regain lost energy
9. Revitalizes your body & mind

Improving your Sleep Habits:
Sleep habits are the key to getting a good night’s sleep. We can either train ourselves to fall asleep quickly every night, or we can train ourselves to lie awake in bed through bad habits. Exercise, caffeine, stress and other factors can influence the quantity and quality of our sleep.

Have a Good Night SLEEP to Live Longer & Healthier !

Obesity Management

Obesity is a result of a lack of daily habitual physical activity. This is why it is a must to be involved in daily physical activities such as walks, exercises, cycling etc.

Any kind of physical activity should be an integral part of comprehensive obesity management; it should be individually tailored to the degree of obesity, age, and presence of co-morbidities in each individual.

Obese Patients should set realistic goals regarding expected exercise-induced weight loss and its benefits on cardio-metabolic risks.

Physical activity of a moderate intensity ­ 30 minutes in duration ­ performed 5 days a week for a month represents an energy deficit that might contribute to 0.5 kg of weight loss

To optimize weight loss, exercise should be increased to 60 min for 5 days a week. Obesity is usually a result of a lack of daily habitual physical activity. Therefore, activities such as walking, cycling, and stair climbing should be encouraged

Anti-obesity drugs have been developed to assist weight loss, in combination with lifestyle management to improve weight loss maintenance and to reduce obesity-related health risks.