Organize your work-from-home time scientifically with a schedule that includes dealing with daily work and a reasonable break between hours. Even at home, your body still needs rest to regain its health and perfect its best work performance.
If you are one who prefers to spend your lunch break to exercise rather than nap, then check out these 6 yoga poses to help you relax between breaks while working from home. It only takes 10-30 minutes to practice easily!
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CRESCENT LUNGE POSE
Crescent Pose was chosen to be on the list because it is the main pose in the popular series of Sun Salutations to help awaken cells in the body and absorb positive energy. Considered a basic pose and has a strong effect on the hip flexors and quads thanks to the maximum stretch of the movement. A suitable choice for those who sit for a long time, suitable for fast exercise between breaks as well as to strengthen resistance health .
- Start in mountain pose, bending forward with both hands on the floor
- Then, move and straighten your left leg back. Lower your left knee to the mat, if the knee is sensitive, you can put a pad under the knee
- Right foot down, shin perpendicular to the mat
- Inhale, raise your body, raise your arms above your head so that your biceps are close to your ears
- Exhale, squeeze your hips and slowly lean back
- Stretch your arms back to push your chest up
- Hold the pose for about 5 breaths
- Exhale, release your hands to the floor and return to the starting position. Then repeat the steps above with the left leg.
- Try to keep the back leg straight
- Be careful not to let the knee protrude too forward past the ankle to avoid the position of injuring the knee muscle.
- If during the movement you feel discomfort in the front knee, stop to avoid further pain.
EASY POSE ( Cross-Legged Sitting Pose)
The easy pose is really simple and easy to do to bring relaxation between breaks for you. With the simple cross-legged posture and one of the most basic poses commonly used in yoga and meditation, the easy pose brings great benefits to those who work long hours or need the quiet moments. Physically, your body will be supported such as opening the hips, good for the knees, stretching the back muscles and adjusting the spine; Mentally, you will find stillness, mind relaxation and comfort.
- Arrange supportive padding (blankets, yoga blocks, etc.) under the sitting bones so that the hips are higher than the knees
- Sit on a cushion in a comfortable cross-legged position. Use your hands to move the meat of your butt to the sides for stability.
- Lean back and forth a few times to make sure your shoulders are in line with your hips. The crown of the head should face the ceiling.
- Your hands can be placed on your lap. The palm can be facing up or facing down.
- Breathe evenly and hold the pose for a few minutes or incorporate deep breathing techniques or meditation.
- You can also stretch your arms up, leaning left or right to stretch your body
- Although it is a simple pose, you also need to pay attention to the parts involved in this pose such as the back, pelvis, knees, hip muscles, ...
- To avoid forward flexion, imagine the sitting bones sag to help the pelvis tilt slightly back and the lumbar spine straight.
- To avoid leaning back, gently tilt your pelvis forward.
- If your hips are not flexible, you may not be able to keep your knees close to the ground and this can strain your spine. You can fix this by placing yoga blocks or folded blankets below your knees for stability.
Looks more like a sleeping position than a real Yoga pose, right? However corpse pose is considered a difficult and very important pose in yoga. It is difficult because even though it is lying still, the body is still fully conscious to bring maximum relaxation to the body. Olabenflows chooses this pose because your body will follow the wave of breathing to wash away heavy thoughts, thereby helping to separate yourself from fear and anxiety, and your mind will be light to continue working from home effectively.
- You just need to lie on your back, arms and legs spread about 45 degrees, eyes closed and take a deep breath in each steady rhythm.
- Your body will begin to relax completely and will feel your belly rise and fall with each breath.
- If you're new to the pose, it can be challenging to keep your mind calm and body light, but regular practice will help you get used to this pose.
- You can use additional items to support the maximum relaxation of the body.
- Use pillows to elevate your head and shoulders to open your chest, release pressure in your shoulders, and increase breathing.
SPINE SEATED POSE
The magical power of the twisting posture cannot be ignored. The pose doesn't require too many elements and techniques, and you can still easily do it during your lunch break at home. According to research, the twisting posture has been shown to rejuvenate the spine and muscles in the body, while soothing the nervous system. In addition, reducing shoulder pain - neck and wrist pain caused by working long hours, reduces stress and anxiety.
- Lie face down on the floor, legs straight.
- Place your palms under your shoulders.
- Chin slightly touches the floor and press your toes into the floor.
- Inhale deeply, slowly raise your chest, bending backwards as much as possible.
- You should avoid tilting your head back, instead, elevate your vision by pulling your chin forward and keeping your neck stable.
- Never force yourself to lean back to the point of discomfort. To avoid excessive back arching, you should only use your hands to support your body and not bend too much back
- People who have back pain, headaches, carpal tunnel syndrome or are pregnant should not practice the cobra pose.
As the 8th pose in the traditional Sun Salutation sequence, Cobra pose is a backbending pose resembling a cobra. This is a great pose to stretch the body, stretch the tendons to help relieve tension in the muscles. At the same time, it helps to make the spine bones more flexible and strong. One minute break between working hours in cobra pose, body and mind will be relieved in all aspects and work from homeproductivity will be more effective.
- Sit on a yoga mat, back straight, legs stretched out in front of you. Place your arms next to your body, close to your hips
- Bend right knee, place right heel just outside right hip, right shin on the ground
- Bend your left knee and place your left foot on the edge of your right hip. Relax your hips and place your knees steady on the mat
- Inhale and stretch your spine as much as you can. Exhale and twist your upper body back as far as you can to the left. Right hand on the mat, left hand on right thigh
- Keep your butt on the floor at all times
- Inhale and exhale rhythmically, keeping your back straight and feeling the stretch in your hips and spine with each breath
- Looking straight over your shoulder
- Hold the pose for 30-60 seconds and then switch sides.
- Avoid performing this pose if you are suffering from the following symptoms: diarrhea, headache, high blood pressure, low blood pressure, insomnia, are in period.
- Relax and lengthen your back while doing it. You should stretch your back at a moderate level, breathe gently to completely relieve tension in the back, then twist.
- Do not twist the neck too much, to do this focus on the eyes of the side being twisted.
Baby pose is considered a simple pose but plays an extremely important role when participating in yoga practice. Baby Pose really helps you relax, stretches, relieves back pain and creates a sense of security. Your brain relaxes and relaxes completely, releasing all the stresses that are accumulated in daily life. Take 30 seconds to 3 minutes to do this relaxing movement, or use it to create a break between yoga movements to regain your calm breathing. When you feel tired during work hours, let your body return to its simplicity as a child!
- Sit on the floor, fold your legs together and sit on your heels. When you feel comfortable, extend your knees and hips, breathing evenly
- Bend forward between your thighs and exhale.
- Slowly widen your hips and relax between your thighs.
- Reach your arms straight over your head, in line with your knees. Relax your shoulders on the floor. Feel the weight of your shoulder on the edge of your shoulder touching the floor.
- This is a relaxing pose, so you can stay in the pose anytime from 30 seconds to a few minutes.
- To end the pose, relax, breathe evenly and slowly raise your body
- If you find it difficult or uncomfortable to put your head on the floor, you can use a folded pillow or blanket.
- Avoid doing this pose if you are suffering from diarrhea or a knee injury
- Patients with high blood pressure should avoid this pose!
Olabenflows has compiled 6 Yoga poses to help you relax between breaks so you can complete your ideal work from home plan. You will gain productivity and gain more positive energy to stay motivated to deal with long meetings and problems in the company in the afternoon. Fight the laziness and fatigue of having to work in a personal room space. Let's practice now!