10 yoga exercises you can do in the office.

10 yoga exercises you can do in the office.

Sitting for long periods of time each day, especially in front of a computer, can take an extra charge on your body and mind. However, this need not be so.

Here are 10 simple warm-up exercises you can do in the office that do not take much time, but also help you stay in shape:

1. Upper Body Stretches: Sit firmly on the edge of your chair, grasping your back. Then stretch your arms, keeping your back straight, then let the top of your body pull forward to stretch the shoulders, back and chest. Repeat this exercise several times.

2. Shoulder and Back Stretch: Sit upright with your hands clasped behind your head. Now, gently pull your elbows as far back as possible, hold firmly in position. Repeat the exercise several times.

3. Leg Stretch: Sit and hold the seat of your chair and lift one leg while flexing your foot. Slowly move your leg outward and then toward the center and down. As you stretch, straighten your shoulders and relax your neck and hands. Hold each stretch for 15 seconds to one minute and then repeat with the other leg. Start with five reps and then increase the number of reps as you are ready.

4. Stretch your spine: Sit in a chair with your spine erect and both feet flat on the floor. Imagine that a cable is connected to the crown of his head gently goes up. Direct your gaze in front of your nose and then bring your hand to your chin. Inhale deeply, placing your hand on your chin and exhale slowly. Now gently press your chin on the neck. Make 4 more sets.

5. Over-the-Ear Exercises: Sit in the chair with the spine erect and both feet resting on the floor. Now inhale deeply. As you exhale, slowly move your left ear toward your left shoulder. Again, inhale and exhale slowly, moving (midway) the chin to your chest. Again, inhale and exhale slowly, then move "rolling" the right ear toward the right shoulder. Now, inhale deeply and exhale slowly, rolling your chin back toward your chest. Do 4 or more repetitive exercises.

6. Deep Breathing Exercises: Sit in the chair with your spine upright and both feet flat on the floor. Inhale deeply filling your abdomen, lungs (lower, middle and upper part). Then gradually breathe out the lungs of the part (upper, middle and lower) then the part of the belly. Repeat this exercise 4 times or more with your eyes closed.

7. Relaxation in the chair: Sit in the chair with your spine straight and your feet flat on the floor. Take your knees and stay firm. The shoulders should be relaxed as should the arms. Now, inhaling slowly, press and lift your chest forward and up. Then exhale slowly arching your back, pulling your navel into your spine and bringing your shoulders forward. Repeat 4-5 times until your body feels loose and relaxed.

8. Back Massage: Bring a tennis ball to the office. Sitting in your high chair, place the tennis ball in the sore area. Slowly push the ball toward the area (also on the lower back, though to a lesser extent), take deep, prolonged breaths. Between 5 and 10 or more breaths as you find it necessary.

9. Rub the temple: Keep your elbows on the desk and place your hands on your temples. With small circular movements gently rub the temples, first to the right and then to the left. Do it for 10 to 15 long, deep breaths.

10. Meditation: Sit in the chair with your spine straight and your feet flat on the floor. Start taking your time, so breathe deeply and gently, then slide your chin to the chest. Rest your hands on your thighs or down (by your side), relax your shoulders down and back. Close your eyes and your gaze at a point between your eyebrows. Take 5 to 10 long, deep breaths, close your eyes and keep them centered between your eyebrows.