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human body was designed to run, catch, chase, twist, turn and swing
from vines. Sitting behind a desk eight hours a day, rising only to
get food or grab a cup of coffee just doesn't work the lower back
and pelvis the way Mother Nature intended.
a great way to help restore balance to the body. Yoga can even easily
be used in the work place.
this scene: Its late one afternoon and youve been working
at your computer for hours. Your neck and shoulders hurt, your back is
stiff, your eyes are starting to burn and you have that tight feeling
in your stomach. Also, although you may not notice it, you are holding
your breath periodically.
of this sounds familiar, Yoga can help you - even at your desk!
recommend that we STOP for 1 to 3 minutes after each hour of work. You
might take a breathing break, or just walk
away for two minutes. Even turning your back on the computer and closing
your eyes can help. Here are some Yoga techniques that can be used at
your desk, separately or combined, depending on how much time you are
Stretch: Clasp your hands together and reach palms up towards the
ceiling. Hold for at least 10 seconds and repeat 5-10 times.
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.
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.
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.
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 shouldeer blades together. Hold for at least 10 seconds.
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.
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.
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.
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.
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.
Up-Palm Down: Start with yoru 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.
Circles: Using just your wrists, circle your wrists forward for at
least 10 seconds then backwards for the same count.
'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
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.
Stretch: Drop left shoulder, reaching left hand towards the floor.
Hold for at least 10 seconds. Return to starting position. Repeat
on right side.
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.
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
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 vertebrae at a time.: This exercise is beneficial
for the seven vertebrae that make up the neck.
retention: Inhale slowly for five counts, hold in for five counts and
exhale out for five counts. Do three or more full sets. More on breathing
Muscle toning and strengthening
Improved quality of sleep
Increased lung capacity/improved breathing
Improved flexibility & circulation
Improved balance of mind and body
Maintain/Build bone density
Rejuvenated joint function
are interested in learning more about yoga, interesting "Yoga for
beginners" materials can be found here
are going to learn about yoga, why not learn from the best? Benefit from
the teachings of one of the best teachers in the world: Rodney
know exercise is good for us. Why do we not do it then? Procastination?
Lazyness? Mental barriers? Transcendental
meditation has helped me make marked improvements in not only my health
and behavior but all aspects of my life. I highly recommend you look into
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have not been evaluated by the Food and Drug Administration and these
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