Table of Content Copyright: VISHWA FOUNDATION

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1 OFFICE YOGA

2 Table of Content 1. Introduction 2. How Prolonged Sitting Can Affect Your Health 3. Solutions 4. Recommended 5. Office Exercises & Yoga Poses: Take a Yoga & Stretch Break in Office

Introduction There is a growing scientific consensus that the longer you spend sitting, on job before computer or watching T.V, the worse it may be for your health.

3 Introduction There is a growing scientific consensus that the longer you spend sitting, on job before computer or watching T.V, the worse it may be for your health. Excessive sitting impacts your cardiovascular and metabolic function amongst many other serious mind & body ailments. Regular exercisers, this is for you! Even the fittest and the most athletic people exercising without missing a day are at health risks caused due to prolonged sitting. Scientific evidence has proved that temporary exercise cannot compensate for the damage caused by long spells of sitting. To reduce various health risks associated with prolonged sitting, provide normal regular movement to your back and the rest of body. This will ensure long and happy personal and professional life. A fit body & a fit mind lead to radiant life.

4 How Prolonged Sitting Can Affect Your Health Prolonged sitting can cause heart attack, type 2 diabetes, insomnia, arthritis, etc. In some cases sitting can also increases risk of depression, anxiety, panic attacks, etc Cardiovascular Diseases: A study has proved that sitting time/tv viewing time increase fibrinogen and C reactive protein, which points at increased cardiovascular risk. Affects Brain Functioning: Excessive sitting also slows down your brain. Like rest of the body, your brain s working also depends on sturdy flow of blood and oxygen, and optimal glucose metabolism and when the same doesn t happen, brains working slows down. Depression Symptoms: Research shows that people who sit for long hours are more prone to depression than those who lead a physically active life. In fact people leading an active life self treat the emerging symptoms of depression before they become a problem. While sitting, the skeletal muscle fibres, particularly the large ones in your lower limb don t contract. Due to this energy used is less and this surplus glucose starts getting stocked in your bloodstream, which if allowed to grow may lead to obesity, diabetes, etc. Problems amongst Children: When children are allowed to sit in front of computer or TV for extended hours, it leads to obesity at an early age besides other negative complexes like low self-worth, self-esteem and poor happiness quotient. Problems arising from poor posture while sitting on your working chair:

Solutions For a radiant life the ideal solution, we believe is by using the five step Swasthya program which includes a combination of exercise-breathing- dietsupplements & meditation in your day to

5 Solutions For a radiant life the ideal solution, we believe is by using the five step Swasthya program which includes a combination of exercise-breathing- dietsupplements & meditation in your day to day routine. This ebook explains all parts clearly, and precisely. If you need to discuss anything in further detail, you can write or talk to us. The one rule that this ebook will go on emphasizing upon is that you have to program your mind to get up every 15 minutes and take a quick stretch-break whenever you re engaged in any prolonged sitting activity. Use your mobile phone or clock and set an alarm to get up every 15 minutes. The more often you get off of your back, the better it is for your cardiovascular health, as the number of times you get up and move is a very important aspect. Standing or doing any kind of exercise for minutes at a stretch won t have the same effect as getting up every 15 minutes and doing a few stretches for a few minutes before resuming work 25 times through your entire sitting-working day. The latter is a far-far more effective way to keep your cardiovascular health in order than the former. The secret lies in spreading out your activity, especially for those whose work life is more about sitting in one place. We have suggested some simple exercises and yoga postures in pages to follow that you can perform in the office in your own work station/cubicle within a few minutes during these breaks without creating any disturbance or distraction for colleagues or visitors.

Recommended As you take to physical exercise to relax your body you can also rest your mind through meditation. To experience the effects of meditation, visit our website www.vishwafoundation.

6 Recommended As you take to physical exercise to relax your body you can also rest your mind through meditation. To experience the effects of meditation, visit our website and download our free meditation right now!!. While you visit our website you can also visit the Pranayam resource, which teaches breathing technique online. Pranayaam performed in a correct manner can add immense value to your overall wellness. These resources are absolutely FREE to use as and when, and as often as you want to use them. Rule 1: Make it a Habit to get Up Every 15 Minutes: Coming back to our main topic - to avoid problems arising out of prolonged sitting, program yourself to get off your chair every 15 minutes, as mentioned earlier and engage in some kind of body movement; setting an alarm will remind you to do it if you forget it because you re engrossed in work or watching your favourite soap! Your Posture: Your posture (sitting, standing, walking; especially sitting posture in this context) is another aspect to watch out for. If it is wrong it can cause irreversible damage to your back and rest of your body may be affected due to it. Poor posture can weaken the functioning of your internal organs and obstruct blood flow, which can cause serious lifelong problems. Do quick posture training if you want, but do get it right.

Office Exercises & Yoga Poses: Take a Yoga & Stretch Break in Office For most of us a regular day in the office is made of making job lists, meeting deadlines, hours of sitting, standing, climbing

7 Office Exercises & Yoga Poses: Take a Yoga & Stretch Break in Office For most of us a regular day in the office is made of making job lists, meeting deadlines, hours of sitting, standing, climbing stairs, moving about constantly, bending, etc, at the end of the day it stresses you out. In the beginning it may not get noticed and you may be able to manage the day easily but as you progress in your career, age, life, & phases - work hours and pressures increase, and that is when the it starts taking a toll on your body and mind. When you sit for long hours tension builds and gets stored in our neck, shoulders, and posture; those with sitting jobs, tension tightens the hip area also. This makes you fidgety & uncomfortable. At such times if you make it a routine to take a quick break in office everyday and do some exercises or yoga. It helps you to manage your work and life better. Before we share the yoga postures with readers, let s share a common breathing rule that applies to all exercises and yoga postures. Take a few deep breaths to relax your mind and body before starting yoga. Don t exercise when you are angry, aggressive, with a defeated mindset etc. Because if your body is not ready for it is tight with stress, the impact will not be there to see. While inhaling, train your mind to breathe in the calm and while exhaling, try breathing out that stress, one breath at a time. You can visit on pranayaam link for better understanding, if you please.

8 Wrist Roll & Shake: This simple exercise besides opening the carpal tunnel in your wrists also challenges your brain. Finger & Forearm Stretch: This one s for those who type for hours, sitting before computers. Continuous typing movement can create tension & knots in the forearms, wrists, and fingers. And these two simple, stress-relieving exercises can relieve the tension. Fingers first, this exercise takes a little mind and skill. May take you some practice to get it right. Not focus - Sit erect on the chair; bring both your forearms folded at elbow to the front, with palms facing skywards. Now roll in fingers one after the other quickly until they become a shell shaped fist, hold them for a few seconds and then slowly open the fist. Do this a few times to relieve tension from fingers. You will feel the tension releasing from each joint of your fingers. Forearms stretch: Stretch one arm outward, palms facing sky; with help of other hand hold the fingers of stretched arms and slightly bend the wrist inside to create tension, release. You will experience that your arm is straight. In the same position, after creating & releasing tension in your wrist do the same with all your fingers. Stretch index finger inside, when you feel the tension, slowly release it, repeat the same thing with rest of the fingers, do the same with another arm.

Release Stress from Neck & Shoulder : For those of you slouching at your desk for work, this exercise can help to align your upper arms, shoulders, and head; will also soften your neck tension and

9 Release Stress from Neck & Shoulder : For those of you slouching at your desk for work, this exercise can help to align your upper arms, shoulders, and head; will also soften your neck tension and release locked shoulders by slowly opening them. Alternately you can also try this one. Move your chair aside, stand at a distance of an arm s length from your desk. Bend waist, shoulder, head down raising your arms straight, trying to rest your palm on the desk and stretch shoulders, feel the tension. Move up to original position and repeat a few times. This exercise will work against the hunch caused due to prolonged sitting at a desk and typing; it ll also help to align your shoulders. Seated and Forward Bend: This exercise stretches the long muscles of the spine and puts a new lease of life in the nervous system by sending a fresh flow of blood towards head, neck, and shoulders. Sit on the chair, spread your legs 1 ½ feet apart. Sit straight, with spine erect. Inhale and bend forward from waist towards ground and try touching the floor with your hands, if you can t reach them yet, rest them on your thighs. With practice you will soon be able to touch the floor. Do this a few times.

10 You can also do this. Stand next to your desk, bend over from waist slowly...letting the gravity take over some of you who re flexible already will achieve a relaxed state similar to swinging. Hold in this position for 20 seconds and sway side to side if you can. When your arms and head are hanging towards the ground in a relaxed state, your neck and shoulders will get de-stressed of all the computer typing stress accumulated inside you. The reverse blood flow will boost your energy for the day ahead. Backbend: Sit with back & spine straight, take a deep breath and raise your arms open wide skywards trying to reach the ceiling. Remain steady and slowly begin to exhale, take your focus slightly lower and bend from your upper back and chest. Hold this for a few seconds; bring arms back to your sides, repeat. Sit Twist: Sit in chair with your spine erect & straight, hands on armrest. Inhale; as you exhale, twist to one side from lowest rib, stressing your abdomen more and back less. Remain in this position for a few seconds trying to focus on the area where it feels the stress. Relax. Back to original position then do the other side. Tadaasan also called the mountain pose is another yoga pose that trains your muscles to support and adopt a pain-free posture. Take off your shoes. Stand upright, do not slouch. Keep a slight distance between your feet and place your arms by your sides. Now, while inhaling, slowly raise your hands above your head and hold the palms together. At the same time also raise the soles of your feet from the heel and balance the body on the toes. Now exhaling slowly, stretch the spine by pulling the arm upwards. Feel the pull and tension at the waist region. Hold this pose for 1-2 mins. Again inhaling slowly, release the pose. Repeat 2 times. This exercise is supposed to be helpful for backache as well as pain caused due to wrong posture; is also good for your digestion. Majority of people should get relief by even including just a few of these exercises in their daily routines. For those of you who have no relief after practicing the postures mentioned above within 7-10 days, try combining pranayaam & meditation with exercise; OR write to us with photocopies of your medical reports and prescriptions if any. We will study your case

11 independently and revert with suitable solutions comprising suitable yoga postures or alternate treatments, as applicable. You can write to us or call us on to fix an appointment for consultation with our health experts.

12 Thank You

YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY

YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY By: helpwithsciatica HTTPS://HELPWITHSCIATICA.COM Table of contents 1 Introduction 2 Exercise: Extensions 3 Exercise: Curl-Ups 4