For starters, just practice a five minute routine standing right beside your desk. First do a chest expansion exercise which will only take you about two minutes. Stand straight with you heels placed together. Slowly bring both arms up and straight ahead of you with the palms turned outward. Stretch your arms so you can feel the motion. Now bring your arms straight back and upward as high as you can. Slowly bend backwards at the waist, keeping the position with your knees unbent and your head back. Hold this pose for five slow seconds. Now bend as far forward as you can while still holding your arms high. Keep your head down with your neck relaxed. Stay in this position for ten slow seconds. Then straighten up. This routine helps the spine, shoulders and elbows.
The head twist can be done in two minutes. Simply sit at your desk, place your elbows close together, put your head between your hands while covering your ears and close your eyes. Clasp your hands at the back of your head and slowly push your head forward until the chin touches your chest. Then, keeping your arms still, turn your head to your left and rest your chin in the left hand and grip the back of your head with the right hand. Turn your head slowly as far to the left as you can. Hold the position for several seconds and don’t move your arms. Then repeat the exercise by turning to the right. If you try all of these wonderful yoga exercises just a couple of times a week, or better yet once a day, you’ll notice your health and well-being will improve.
The back stretch should only take you one minute. Sit on your desk chair’s edge and extend your legs outwards. Next bend forward and hold the upper calves firmly. Then bend your elbows outward. Pull your trunk down and relax all of the muscles, including your neck and let your head hang down. Hold this position for at least 20 seconds. Then straighten up slowly, rest for a minute and repeat once more.
If you perform this set of exercises you should start to feel a heightened physical and mental energy shortly after the end of your exercise regime. You can enhance your yoga program with meditation also. There are several types of easy meditation for the beginner and a fun and enjoyable one involves watching a burning candle while sitting in a darkened room. By fixing your attention on the flame and relaxing and breathing slowly and naturally, you can begin to allow your thoughts to pleasantly wander. The calming candle flame will help you to forget your everyday problems and bring you into a neutral and pleasant stress-free state.
If you try all of these wonderful yoga exercises just a couple of times a week, or better yet once a day, you’ll notice your health and well-being will improve. Science has documented the effects of yoga and meditation by measuring brain activity. So go ahead, try these procedures and enrich your life!
Michael Russell Your Independent guide to Yoga