How to do computer yoga
How to Do Computer Yoga
. How are your muscles feeling right now? Take a little break. Do computer yoga. Its very easy, and youll be relaxed in just a few minutes. Computer yoga will help to resolve the tension felt in your body. It will calm your mind through meditation and self questioning. Computer yoga is the office workers and writers answer to remaining positive through the day; ideally, practicing computer yoga daily will help you to remain positive throughout your daily routine.
Move your head and think themantraOm in your head
. Turn your head left and right. Forward and backward.
Move your shoulders so that all tensions resolve
. Find the way that works best for you. Move forward, and then move another way round. Move with your elbows and think Om, Om, Om... And another way round. Think Om.
Move yourspineto the right and left side
. The head also. Think Om , Om, Om... in your spine.
Move your feet on the ground
. Say Om in your belly, in your legs, in your feet and in the earth. Concentrate on the whole earth and think the mantra Earth.
Massageyour body from head to feet
. Hold your hands together over your head, rub the palms, visualize the sky above you and say the mantra Heaven. Feel the light that comes down. Massage the light into your face, your eyes, your ears, your whole body and think Light, Light... Fill yourself with light. Move your feet, fill light into the earth and think, Light....
Move your hand and send light to your loved ones and to all people
. Say I send light to... May all people be happy. May all the worldbe happy.
Rub your palms together
. Think on the enlightened masters and say, Om, all enlightened masters, please help me on my way. Now you can ask a question. Think about your life. What are your goals? What is your way? Hear the answer within you. Feel the answer inside. What is the answer?
Put your hands on your legs or your belly
. Make your mindcalmand think the mantra Om in your head, your thorax, your belly, your legs, feet, in the earth and in the whole cosmos. Om Om Om Shanti Om Peace Om Peace Om Shanti Om Peace...
Stop your thinking for one minute
. Simply sit there. Dont think.What do you have to take in your life? Take it. What is your positive sentence now? What helps you to stay positive through your day and your life? For example, My positive sentence is: I am optimistic. I follow my way with optimism.
. If you want tohave fun, you have to get into the right mindset and embrace every opportunity for a good time.
Advanced Computer Yoga
. Computer yoga is an easy and enjoyable way of unwinding at the desk, helping your body to relax and your mind to have a decent break. If youve already learnedComputer Yoga for Beginners, this article will take your learning a bit further, extending your computer yoga skills into deeper relaxation and increased positive feelings.
. My new clients are often skeptical when I tell them yoga is one of the best ways to build upper body strength. They think they have to spend hours in the gym pumping iron to get sculpted arms. Not so! The truth is, yoga in general and this sequence in particular can do the job. The moves engage every part of the arm. Plus, supporting your own body weight is great strength training. Hold each pose for 5 breaths, and complete the entire series 5 to 8 times. Do 3 to 5 of these workouts a week to tone up and gain muscle in just 14 days. You might never lift another free weight.
What is your positive thought now
. For example, I am optimistic. I go my way with optimism.
Press your thumb pad to the right nostril
. Breathe deeply from the diaphragm, breathing through the left nostril. Think Om. Press your index finger, then middle finger, then ring finger, to the left nostril. Breathe deeply from your diaphragm, breathing through the right nostril, and think Om. Change several times between the left and right nostril back and forth until a feeling of inner peace and harmony is created.
. A guided meditation while taking a break from working at the computer is a fast way to find relaxation. Through simple yoga movements associated with positive phrases, you can dissolve inner blockages and recharge your mind positive. Get peace, power, love and happiness in five minutes.
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Send light or pray for happiness peace love to all beings
. I send light to ... (name). May all people be happy. May the world be happy.
Begin by understanding that this computer meditation
. Use or adapt the phrases that work for you. You can also rephrase the mantras and make them suitable for you. You can define God in your own way as a supreme being or as a cosmic force or life power. You can omit the mantra Om God if it does not fit for you. Hence, it is advised that the remainder of the article be read in this light.
Connect yourself with the Enlightened Saints or God or other entity Say
. Om all enlightened masters. Om God. I beg for guidance and help on my way.
Get inner peace
. I take things as they are. I flow positively with my life.
Calm your mind
. Speak (or think) one minute the mantra: Om Shanti. Om Peace.
. Try focusing on peaceful thoughts and avoid thinking of the stressful thoughts
Find a positive phrase
. Then speak it. For example, My positive phrase is ...: I go forward with love, peace, happiness and strength (power, energy). Be a victor in your life. God (or other entity) bless you. (This is an example of one possible positive phrase).
. Finally, it is good to linger in the relaxation for some time. In this final phase, relaxation unfolds its healing (harmonizing) effects.
Benefits of Yoga for Computer Users
. Yoga is a form of exercise, physically, mentally and spiritually that can help to alleviate any chronic pain felt by anyone who spends too much time on the computer. Not only can yoga help decrease chronic pain your body accumulates from all the hours spent on the computer, it can also help to increase circulation, relieve eyestrain, eye fatigue and even headaches. Writers who spend hours thinking and typing on the computer can use the relaxation and meditation exercises from yoga while their bodies will definitely appreciate the rest and the reduction of tension in the muscles. An hour of yoga each day, or even 3 4 hours a week is enough to help relieve computer users pain and discomfort.
Simple Poses on the Computer
. Simple poses such as the kick back log on pose can be done while on the computer. In this pose, you stretch the arms behind the head, interlock the fingers and relax the elbows and shoulders. Breathe in and out slowly, as you stretch the elbows back. Then release as you exhale. The email meditation pose can be done while on the computer. Slowly focus on your breathing and take note of your breathing sounds. Inhale and then hold your breath until you exhale twice the length of our time of inhalation.
Triangle Pose Trikonasana
. Can also be done by standing against the wall with your feet two to three feet apart. Stretch up as you push the shoulders back, letting the arms hang by your side. Bend slowly and slide the right hand down your right side. As you do this, a slow breathing exercise should be done while you keep the hips at level and the shoulders steady. The head is turned to one side and count to 10 and inhale as you slowly return to the starting position.Keep your head balanced in a straight line with the body.Exhale and repeat, only this time on the other side.
Diamond Pose Vajrasana
. kneeling on a soft area, knees closed.Push back to sit on your heels.Exhale and lift your leg while you tighten your buttocks. Stretch up using your hips,Keep your head balanced in a straight line with the body.Sitting in this position may give great benefits if practiced repeatedly.
Locust Pose Salabhasana
. lying down flat on your stomach with your face and chin on the floor.Roll your hands into a fist and use your fist to help you lift yourself from your side or your thighs.Exhale and lift your leg while you tighten your buttocks.Stretch your legs to your back and high, keeping this position for as long as you can. Inhale and exhale and then return to your original position before going again.
. Come to a comfortable position sitting on the edge of your chair with your feet flat on the ground, keeping the spine long. Inhale and extend your arms out to the sides. Exhale and cross one arm over the other, giving yourself a big hug with the allows stacked. Then, connect the palms of the hands together (or the tops of your hands together, if it
Seated Twist Variation
. Sitting up tall, ground down through the soles of your feet and inhale to lengthen the spine. Exhale, and twist gently towards the right side. Grab a hold of the arm rest and the back of the chair sofltyr, lengthening up through the crown of your head with every inhale and twisting slightly deeper with every exhale. Pause at a depth of your twist where you can still keep the breath deep and full, and gaze over the right shoulder. Keep the hips neutral and your sit bones evenly grounded without allowing one of your knees to poke out in front of the other. Stay for 5 10 breaths and then gently untwist. Pause with a neutral spine for a few breaths and thentwist towardthe other side.
. Interlace the fingers behind your lower back, and gently extend the arms back behind you on an inhale. As you exhale, move your knuckles over toward the right side of the torso, wiggling them as for to the side as you comfortably can. Squeeze the outer elbow in towards the body, and then softly relax your head towards your right shoulder. Keep the neck long, and if you
Hip Opener Variation
. Place the right ankle on top of the left knee. Flex the right foot and press the inner border of he foot away from the body, engaging your toes. Take a breath in to lengthen the spine, and start to fold forward as you exhale. Choose how deeply you wish to move into the pose you want to feel a stretch in the outer hip and flute, but never any pain! Make sure your knees are comfortable, and use your breath to create depth. Stay for 5 10 breaths and then do the other side, or move into the deeper variation of the pose (below).
Hip Opener continued
. If you were feeling comfortable in the pose above you can choose to go even deeper by folding closer towards the earth. Connect the fingertips to the ground, relax your neck and keep the foot flexed to protect your knee. When you
Hamstring Stretch Variation
. Still sitting on the edge of your chair, place the back of your heel or ankle on your desk, on another chair or any elevation that
Hamstring Stretch continuation
. If you were feeling comfortable in the above stretch, choose to go deeper by actually folding your upper body over the extended leg. Let every inhale softly bring your heart closer to the top of your foot, and let every exhale fold you slightly deeper. Stay for 5 10 breaths or as long as you are comfortable to stay before you come out of the pose and do the other side, beginning with the softer variation (above). Doing this sequence in the middle of your day will give you a boost of energy and keep you feeling focused and centered. If you want an extra touch, try five minutes of seated meditation at the very end (click here). I hope you enjoy doing yoga at your office! Try to take frequent breaks to move and stretch your body as often as you can, and don
. The mere thought of sneaking out for a lunchtime yoga class may be laughable, especially now that were all asked to do more and more on the job. But that doesnt mean you have to stay stagnant for hours. There are effective moves you can do right at your desk, ones that will help you get a mental breather and make sure your neck, back, arms, hips and wrists remain in good working order.
. Sit at the edge of your chair, press your hands down on either side of your hips and raise your legs and butt up off the seat. Engage your deep abdominal muscles and keep the tops of your shoulders down; hold for 3 to 5 breaths. Lower and repeat 2 more times.
High Altar Pose
. Inhale and lift your arms; clasp your hands and invert your palms. Lean to your left. Hold for 5 to 8 breaths, then switch sides.
Ankle to Knee
. Place your left foot on your right knee, letting left knee drop open. Keep your back straight; lean forward to stretch deeper. After 5 to 8 breaths, switch sides.
Every other computer operator complains of tensions and pain
. During the last decade there has been a lot of research done on mouse injuries and other problems that arise with continual use of a computer monitor and keyboard. Lena Karlqvist from Karolinska Institute in Stockholm concludes after ten years of research that nobody can manage the monotonous strain in the long run without problems. Danish experts believe that the solution lies in rotating the employees or students between computer work and other activities, so that they only sit for a maximum of 4 5 hours in front of a monitor per day. Unfortunately, it is admitted that in many instances this is unrealistic due to increasing specialisation and shortage of time. Dont let the body come to a standstill in front of the monitor. These four small exercises can be of great help to avoid the build up of tensions in the neck, shoulders and back.
A tool to remain in contact with energy and inspiration
. With simple yoga exercises one can release tensions as they arise and consciously put oneself in an inspired and creative mood. Computer users often have tension and pain in the mouse hand, arm, elbow, shoulder, neck or back. Other common ailments are headaches, eye complaints and lethargy, which also arise due to tensions, and which prevent the afflicted to be him/herself and work efficiently. Here follows an introduction to a few yoga exercises that are good for relieving tensions that can occur in front of a monitor. For these exercises you do not necessarily need a special place to practise the yoga. It is enough to turn off the monitor, while you print or make a back up, and do one or a few of the exercises suggested here. After five to fifteen minutes you are ready with increased clarity and concentration to continue your work.
Tension releasing exercises for the arms and shoulders
. Extend your arms forward, shoulder level, palms up. Bend your arms, placing your fingertips on your shoulders. Keep your upper arms horizontal. 5 10 times. Do the same movement, but with your arms out to the sides of your body.
. Rest your fingertips on your shoulders throughout this exercise. Begin with your upper arms at shoulder level, elbows pointing sideways. Then rotate your arms in a circular motion, moving them backwards and down, and then let the elbows meet in front of your stomach. Keep them together as you rise up in front of your chest and face, and then turn them out to the sides, back and down again. 5 10 times. Repeat this exercise in the opposite direction. Shoulder rolling limbers up your shoulders and the upper part of your neck.
. Let your head slowly fall all the way to one side, your nose forward, not towards your shoulder. Hang your head like that for a while, then bring it slowly over to the other side and keep it there briefly. Repeat this 5 10 times. Turn your head all the way to one side, pause a moment, then turn your head slowly to the other side and pause there. Repeat this 5 10 times. Let your head slowly sink down to your chest, let it rest there briefly, totally relaxed then slowly raise it and rest it there, hanging it back a while. 5 10 times. Let your head rotate all the way around 5 7 times in each direction. Do it in a very relaxed way and take your time. Feel the position of the head at any one point of the circle. Pause immediately after the head rolling: sitting relaxed and completely still with your head upright and your eyes closed.It is important to do the first three exercises each time as a warm up to the head rolling. If you have a tendency for dizziness or an extremely high blood pressure, you should do the head rolling very carefully. This exercise relaxes the neck and shoulder area and has a general relaxing effect on the entire nervous system. Good against headaches and lethargy.
. This is a breathing exercise, relaxation and meditation exercise. Start by lying on your back with your hands by your sides (or directly following the head rolling, remain sitting in a chair with the hands resting on the legs or in the lap.) The eyes are closed.
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