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Interlace the fingers and turn the palms towards the ... DESK YOGA. Relieving tension in the upper back and shoulders ... Tired and stressed eyes need yoga too. ... – PowerPoint PPT presentation
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Title: P1246990964igFur
1
DESK YOGA
- Relieve computer related tensions
- Computer work can wreak havoc on your posture.
Counteract rounded shoulders with this
move While seated, stretch the arms up
overhead. Interlace the fingers and turn the
palms towards the ceiling, pressing your sitting
bones down while reaching up. Stretch back,
opening your chest to the ceiling. Breathe
softly. Look up towards your hands. Release on
an exhale. Change the interlace of the fingers
and repeat. - This is a great stretch to relieve computer
related tension in the wrists and to stretch your
sides Stand with your feet hip-width apart and
parallel. Stretch your arms out to the sides and
then over your head with your palms facing each
other. Take hold of your left wrist with your
right and. Stretch the fingers of your left
hand to the ceiling. Stretch to the right,
drawing out your left arm and wrist with the
right hand, and move your hips to the left
simultaneously. Repeat on other side. - Relieve wrist tension and help prevent carpal
tunnel syndrome by bringing your hands together
in prayer position behind your back. Sit
upright in your chair with your feet firmly
planted on the floor. Bring your palms together
behind your back, fingers pointing up. Raise
your hands as high as possible. Eventually you
should be able to get them between your shoulder
blades. Hold for 20 seconds and release. - Many of us hunch over our computer keyboards
for hours every day. To counteract this common
position try this stretch Clasp your hands in
back of your head. Pull your elbows back as
far as you can and hold for ten seconds. Repeat
five times. - Release tension in the tailbone and relax the
shoulders and neck. Sit in a chair with your
knees wide. Align your heals under your knees
and point your toes slightly inward. Slide your
buttocks back into the chair, lean your elbows
on your knees, and let your head hang
forward. Breath deeply and feel your neck
lengthen as you relax into the pose.
2
- Relieving tension in the upper back and shoulders
- Sitting upright, inhale as you lift your right
shoulder to your ear. Exhale as you slowly roll
your shoulder around and back, dropping it away
from your ear. Then roll the shoulder forward
and up. Continue these shoulder rolls three or
more times, alternating right and left. Now,
inhale as you life both shoulders up to the ears.
Exhale as you release them. Repeat five times
and then relax your shoulders. - Do some shoulder rolls to release upper back
tension. Site with your back straight and both
feet flat on the floor. Inhale and shrug your
shoulders towards your ears, then exhale slowly
roll them backwards and downwards. Repeat five
times.
- Release back muscles and hips
- Sit well back in your chair. Place the left
ankle on top of the right knee. Bend forward,
trying to touch the center of your chest to
your left calf. Breathe deeply in and out. Let
your arms hang toward the floor or grab hold of
your lower shin. Release on an exhale. Switch
sides. - Release the muscles in your back with this
twist While seated, cross the right knee over
the left knee. Place your left hand on the
outside of the right knee, and brace your right
palm against the right elbow rest. Twist to the
right, keeping your left sitting bone firmly
grounded. Look over your right shoulder.
Switch sides.
- Relieving neck tension
- A tense neck can lead to an intense headache.
Head off the pain with this move While
seated, interlace the fingers and place your
hands on the back of your head. Allow your head
and arms to relax forward, with the chin
traveling toward the chest. Hold for two
minutes, Repeat. - While seated, lift the right hand over your
heard. Bend at the elbow and place your right
fingers, pointing down, on the left side of
your head, just above your ear. Let the weight
of the right arm stretch the left side of the
neck as the right ear moves close to the right
shoulder. Switch sides. - Heres a stretch to loosen the kinks in your
neck and shoulders Sit or stand up straight.
Hold your arms out straight I front of you.
Bending at the elbows, place your lower right arm
on your lower left arm, forming a box with your
body and keeping your arms up and aligned with
your shoulders. Your right hand should be on
your left elbow, your left hand should be under
your right elbow. Keeping this box in place,
move your arms to the right, while turning your
head to the left. Hold for ten seconds, then
move your arms to the left and turn your head to
the right. Hold for ten seconds. Repeat with
your left arm on your right. - This stretch is particularly good for a stiff
or compressed neck. Sit upright without letting
your back touch the back of the chair. Align
your head directly over your spine and feel the
crown of your head lifting. Breathe in, and on
the exhalation, drop your right ear toward your
right shoulder without lifting your right
shoulder or turning your head. Take several
breaths in and out, feeling the stretch on the
left side of your neck. Switch sides.
3
- Relieve tired eyes and blurry vision
- Tired eyes and blurry vision are but two
symptoms of what is now recognized as a broader
problem called computer vision syndrome, or CVS.
Give your eyes a break by palming, which was
originally invented by Tibetan yogi's and
soothes the optic nerve. Relax your back and
shoulders, rub your hands together to warm them,
then place your palms over your eyes. Dont
press the eye sockets and dont lean on the
cheekbones. Visualize total blackness, the most
relaxing color for the brain, and breathe
deeply. Palm for as long as is comfortable. - Tired and stressed eyes need yoga too. Try this
move Shift the eyes from side to side as far as
possible without any force or effort six times.
Repeat two or three times. Shifting works by
engaging the macula, the central part of the
retina, which is responsible for clear, detailed
vision. By moving the eyes frequently, more
information comes through this part of the
retina, thus providing the eyes with more
in-focus visual information. Never strain or
force yourself, always look with soft eyes.
- Relieving stress
- Feel the stress melt away with this simple
move Sit near the edge of your chair. Lean
slightly forward and reach your arms behind you.
Grasp the sides of your chair back. Inhale and
lift your chest. Exhale and relax your
shoulders, making sure they are low, not hunched
up by your ears. Repeat as needed. - Open your chest and release tension with this
pose Sit near the edge of your chair. Place
your forearms on the armrests, palms down. Lift
your sternum up toward the ceiling. Let your
head fall gently back. Breathe gently. Release
on exhale.
- Pranayama (breathing) energizes, relieves stress
- Sit well back in your chair or in a simple
cross legged position. Pull the diaphragm in
completely and force all the air in the lungs
out through the nose. Let your inhalation be
effortless. Release your abdominal muscles
immediately after the forceful exhalation and
your lungs will fill up automatically. Repeat
30 times.
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