Working in an office creates various aches and pains. Poor circulation results from sitting in front a computer too long. Eye and neck strain as well as problems with posture may also develop. Yoga routines can be tailored to resolve specific negative working conditions. A yoga session follows the basic routine of warm-up, main set of postures and counter postures (asanas), cooling down and meditation.
What You Need: Yoga mat, blanket, wear loose clothing
Warm-Up for Yoga
Stand on the yoga mat with legs together and face forward with hands at your side. Balancing on your left leg take your right leg and bring it forward and then back to the standing position. Focus on a fixed point to keep your balance. Then from the standing position bring the leg to the back and return to the standing position. After this, bring the right leg out to the side and back. Do this series of movements three times. Then switch legs and balance on your right leg and repeat the above movements three times. Shake out the legs to relieve any tension.
Stand on the mat with arms to your side. Roll the head to left shoulder and back up. Then roll the head to your right shoulder and back up. Then roll the head down with the chin towards the chest and back up. Then roll the head backwards and then back up. Do this set of movements three times.
Main Set Postures
To do the Surya Namaskar (Sun Salutation) the instructions and illustrations are on the Health and Yoga website. Do this series six times at first, working up to 12 times over the next couple of weeks. This series of movements is very beneficial if done daily. (Not to be done by pregnant women after first trimester)
After the Surya Namaskar series, sit down on the mat and stretch out your legs. The Paschimothanasana (The Forward Bend) increases mobilization of the joints and increases elasticity in the lumbar spine.
Cooling Down
Lie down on the mat in the Sarvasana (the Corpse Position) for 10 minutes to cool down, put the blanket over you, as your body temperature will drop as you relax.
Meditation the Final Part of Yoga Session
Spend the last five minutes of the session sitting in the Sukasana (Easy Sitting Position) in meditation.This is a time to practice:
Mudras – hand position that channels the life force prana into specific directions.
Mantras – mystical words, symbols or a phrase that focus the mind during meditation. Om, the sound of the universe, is a well-known mantra.
Pranayama – yogic breathing exercises to cleanse and strengthen the body and mind.
Concentration and Visualization – mental focus to develop the mind and access higher levels of consciousness.
Chakra Activation – a meditation on the seven major chakras, root, sacral, solar plexus, heart, throat, brow and crown.
Sources:
Yoga Mind & Body. Sivananda Yoga Vedanta Centre, 1996.
Hermetics.org. Hatha Yoga Pradipika (accessed August 17, 2010).
Cara Moore - Cara E. Moore is an author, poet, playwright and writer who has written for internet sites, newspapers, magazines, theatre and ...
Join the Conversation