Stretch at Your Desk Can Ease Stiff Back

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When work has you glued to your desk and you feel your back stiffening up, try this simple stretch for a few minutes. It helps loosen those tight areas and counters the effects of prolonged sitting.This is specially very good for those who are working on computers for long hours.

Step 1

Push your chair away from your desk, sit on the front edge of the chair and place both feet hip-width apart. Inhale, raise your arms straight up, separating them so they are shoulder-width apart, palms facing in. On an exhale, keep your back straight and lean forward from your hips until your upper body rests on your lap. Reach your fingertips to the floor.

Step 2

On an inhale, twist your upper spine to your right and raise your right arm until your hand points to the ceiling. Look up toward your hand. Hold this position for three breaths. Lower your hand to the floor and repeat on the other side.

Do three sets of the above exercises and relax for two minutes. Take a deep breath and release slowly.

Sources:Los Angles Times

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Posture : It is considered as the best asana among all the asanas, as it activates most of the important glands and help improve their function. Even old books on Yoga proclaim importance of this asana.

Pre position: Supine Position.
How to do the Asana:


1. Exhale and inhaling start raising both the legs upward and stop when they make angle of 90 degree with the floor. Attain the Uttanpadasana posture.

2.Exhaling raise the waist and push the legs backward over the head.

3.Support the waist with both the hands, using your hands get the legs, waist and back in one straight line and stabilize them in this position, stretch the toes towards sky. Keep the sight on the toes.

4.Continue normal breathing.

Position: One should concentrate on getting the legs, waist and the back in one straight line and this line making 90 degrees with ground. In this asana the arms up to the elbows are placed on the floor. The body from feet to the shoulders is in straight line, only the chin is placed in the Jugular notch forming a tie which is called ‘Jalandhar Bandha’. Because of this ‘Bandha’ jaws can’t be opened.


1.Inhale and exhaling, slightly lower the legs towards head and maintaining the balance of the body remove the hands supporting the waist back to the normal position.

2.Inhaling , place the waist on the ground keeping legs straight as in the Uttanpadasana.

3.Exhaling, bring legs back to the normal position without jerk or speed.

Duration : This asana is difficult in the beginning especially for women with heavy hips and men with big belly’s. Initially you can take help of other person while raising the hips and waist. This asana should be maintained for 2 to 3 minutes after sufficient practice to get the desired results.

Most of the times we remain either in standing or sitting position. Quite opposite position is taken in this asana. This helps improve the blood circulation as impure blood easily reaches the heart.
The ‘Jalandhar Bandha’ pressurizes the thyroid glands and to some extent pituitary gland thus helps improve their function.
To some extent you can get the benefits of Shirsasana (up side down) in this posture.
This asana controls and cures the diseases related to genital organs, constipation.
It also helps cure varicose veins and haemorrhoids.
Precaution : People suffering from headache, brain diseases, blood pressure, heart related ailments etc. should not do this asana without expert guidance.
Do & Don’t Do
– Keep the legs straight in knees with toes pointing to the sky.
– Raise the entire back & buttocks off the ground.
– Legs, hips and back are in one straight line.
– Hands, upper arm & elbows on the ground while supporting the back behind chest.
– Shoulders resting on the ground.
– Head straight and eye sight fixed on the raised toes.
– The chin resting in the sternal notch. (In Chin lock position)
Don’t  do
– Do not bend the legs in knees.
– Do not take the legs over your head in the position, but you can take the legs over your head while taking & releasing the position.
– Do not move the neck or overstrain it in chin lock position.

NOTE: As the Jalandhar bandha is practiced in this asana, it becomes necessary to practice the Matsya Bandha immediately after releasing the Sarvangasana. One should practice Matsyasana.


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Vajrasana Yogomudra-1 (Yoga Exercise)

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Posture : This Asana is performed in Vajrasana Position.
Pre position : Vajrasana Position

How to do the Exercise:

1. Inhale and take both the hands back and keep the palms facing outside interlocking the thumbs. Keep both the hands straight.
2. Exhailing bend in the waist and rest the forehead on the floor. Continue smooth breathing.


In this Asana one has to sit in Vajrasana and bend in the waist fully. In this process the abdomen gets folded and that is expected, too. Further in order to get the abdomen folded properly, one should try to set the forehead on the ground quite away from the body. Once the bending process is over, continue smooth breathing.

After some practice, while bending in the waist, keep the back bone straight to experience its nice results. After taking the position, try to relax the body.

1. Exhale and inhaling be straight in the waist.
2. Restore the hands on the knees and take up Vajrasana Position.

Duration : This Asana being simple can easily be maintained for two minutes and even more.
Benefits: As the belly gets folded in this Asana, there comes tremendous pressure on intestines, liver, spleen, certain glands, etc., and this pressure improves their functioning and removes complaints regarding digestive system & constipation. This Asana is also used to awaken the kundalini shakti, which, however, requires its prolonged practice.
Precaution One should take care while bending in the waist. Bending process should be slow and should go with the exhailing process or else one may suffer from air or gas accumulation in the belly. The people with back problem should practice this Asana only after consulting some Yoga Expert.

Reference Book:- Yoga Pravesh


Dhanurasana-Type1(Yoga Exercise)

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Posture : This Exercise(Asana ) involves another system of pulling the leg which gives the impression of a bow with an arrow to be shot and hence, the name Dhanurasana.

Technique of doing the exerciise:
Pre position Sitting Position.


1. Bend the left leg in knee and keep the foot on the thigh of right leg. Keep the right leg straight.
2. Hold the big toe of the left leg with left hand, and that of the right leg with the right hand.
3. Exhale, and inhaling start lifting the left leg with the left hand and pull it up to the left ear, and stabilize it at that point.
4. Continue normal breathing.

Position : When one leg is lifted, the other leg and hand should be kept straight. The sight should be fixed on the other end of the straight hand.
Once the Exercise Position is taken, smooth breathing should continue.
Releasing Technique:

1. Inhale, and exhaling bring the left leg on the thigh of the right leg.
2. Restore both the hands to their place.
3. Straighten the left leg and take the sitting position.

Note: Do this Exercise in the above mentioned manner by taking up the right leg on the thigh of the left leg bringing in relevant changes in the position.
Duration : This latter Asana exerts more strain than the former. It should also be maintained for thirty seconds to experience its benefits.
Benefits: In this Exercise the direction of strain is towards the joints of the waist.
Precaution :The person with weak waist joints should not do this asana as it brings great strain to the joints.

Reference Book:- Yoga Pravesh


Parvatasana (Yoga Exercise)

Posture: The body is stretched to look like a mountain peak and so it is called the Parvatasana: (parvat means mountain in Sanskrit).
Pre position : Sitting Position: Padmasana


How to perform :

1. Take both the hands forward and lock the fingers of both the hands together.
2. Take the hands over the head and turn the palms downside up facing the roof. Stretch the body upwards with the arms stretched towards the sky.
3. Stabilize the position and continue normal breathing.

Position: In this asana stretching of the body is important but body is not actually lifted.


1. Relax the body and bring the hands as in position 1 in figure above.
2. Take the position as in Padmasana.
3. Straighten the left leg in the knee then straighten right leg.
4. Get both the legs together, take the sitting posture.

Duration : You can maintain this asana for long time without any problem.
Benefits: Stretching the arm, back and abdominal muscles improves the functioning of theses parts of the body. This helps cure certain problems of spinal column & cord.
Precaution : This asana(exercise) is very simple and anyone can practice.

Reference Book:- Yoga Pravesh