Yoga Yoga@Office Standing Exercises Exercises

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• Stand on the balls of your feet and at the same time raise your arms sideways while you inhale.
• Let your arms be straight, now bring your palms together above your head.
• Now, turn your hands so that your palms face the floor and their backs come together.
• Your arms should reach your sides while you exhale, at the same time lower yourself on your heels.
• The movement and the breath should be in co-ordination with each other. Note that with each in breath your ribcage extends upwards and sideward against your armpits. And with each out breath it diminishes into resting position.
• Repeat these breaths three to five times.
• You can raise your arms to the front and also practice full breath. In such posture the intercostals muscle will give a different effect because now it will be working in a different manner.
• Now come up on the balls of your feet while you inhale, at the same time you need to raise your straight arms in front till your fingertips are pointing towards the ceiling.
• Once again, co-ordinate your movements with breathe. Lower your heels to the floor and your arms to the front while you exhale.
• It is very important that you avoid over arching your lower back. Keep your pelvis tucked under
• And your buttocks should be squeezed together firmly.
• Repeat these breaths three to five times.

The Sunburst breathe

1. When we are under some tension there is a great variation in our breathing pattern. We sometimes forget to breathe for a short time or breathe shallowly. During such situations we need to exhale deliberately to empty our lungs.
2. In short sunburst breath is a combination of upward and backward stretch, with a forceful exhalation. It’s a fantastic tension chaser.
3. Stand with your feet hip width apart and in a balanced position. Tuck your pelvis under you by squeezing your buttocks together.
4. Inhale and after that keep your arms parallel to each other raise your arms in the front so that your palms face forward and your fingertips are pointing towards the ceiling. Lengthen along your entire body by stretching up.
5. Open your arms wide and stretch backwards and exhale through your mouth with a forceful rhyming sigh AHHH! which is audible. Breathe out as much as you can, maintaining your comfort level. Your buttocks form the essential support for your lower back. So to maintain firmness they should be squeezed.
6. Keep your ears between your arms so that your neck doesn’t contract. From your neck to your tailbone your whole spine should curve smoothly. No pressure should be felt on your lower back.
7. Stretch fully upwards and straighten up after you inhale.
8. Lower your arms to the front after you exhale.
9. All these together make one round. Repeat these three to five times altogether.

The Nine pacifying breathe

In this exercise three different movements of the arms are involved. Among which four are circular, three are triangular and two are parallel.

All these movements are in co-ordination with breaths that are slow, deep and full breaths. It will give you a balanced feeling, as it has soothing effect on your nervous system. It will prepare you to take charge of any kind of situation. If you are anxious about any meeting or an interview, you can practice this before attending one. It evens helps to calm you down later.

Note: In this exercise or any other exercise for breathing, where a number of full breaths are involved, if you feel giddy or light headed then stop its continuation.

1. Prepare yourself for the exercise by taking a few normal and easy breaths by standing in a balanced posture. It will aid you by closing your eyes. You need to get deeply involved in this practice. So empty your minds of all unnecessary thoughts for around two minutes or so during this session.
2. Gently exhale first. Take your arms a little away to the sides. Let the backs of your hands face forward.
3. Cross your arms in front of your body and lift them as you inhale. Imagine that you over your head you take off a tight pull over. During this all the muscles of your trunk especially intercostals muscle will be used.
4. Turn your palms to face the floor when your arms are straight up above your head.
5. Bring your arms down by your sides as you exhale, and then in front of you. Cross your arms again in front of your body and begin the next round. All through this exercise maintain the rhythm and do not stop the movement.
6. Besides this take three more breaths.
7. Then take back your hands to the original position. Let them lie a foot away from your body and make the palms face forward by turning them.
8. Raise your arms up and over your head as you inhale and bring your palms together. Imagine that you are holding something heavy in each hand and you are trying to raise your arms against that weight.
9. Now bring the backs of your hands together.
10. Lower your arms to the sides while you exhale.
11. Take two more breaths like this one.
12. Now make your palms face forward by turning your hands.
13. Inhale and imagine that you are lifting something heavy like a stone in each hand. Then keeping your arms parallel and palms upwards, raise your arms till your fingertips point towards the ceiling. Your palms should be facing behind you.
14. Turn your palms to face forward.
15. Lower your palms to the front as you exhale.
16. Take one more breath in this manner.
17. Observe your breath, by maintaining a still position for a few seconds. You will realize that your breath has become more slow and deep than before. Open your eyes when you feel you are ready.

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