Get Fit In 80 Seconds: Dekstop Fitness
Spending long hours in front of the computer can take a serious toll on your muscle and skeletal health. And sparing 2-3 minutes, two to three times a day can de-stress those tired, cramped and tensed muscles. Stretching exercises are proven to increase tendon flexibility, develop muscle strength, improve posture, and enhance connective tissue blood flow. The best part about these exercises is you can be beach-ready and be a good corporate and — at the same time.
1. Thumbs up: Join your hands and keep your thumbs below your chin. Push your neck back with the help of your thumbs and look up. Hold for ten seconds.
2. Sideways: Keep your right hand above your left ear and push your head towards the right side. Hold for ten seconds. Repeat with the other side.
3. Sit Straight: Sit with your spine erect. Push your shoulders back and chest out. Hold for ten seconds.
4. Side Ways Stretch: Hold the left handlebar of the chair with your right hand. Take your left hand behind. Look back and stretch yourself. Hold for ten seconds. Repeat with the other side.
5. Forward Bend: Hold your ankles and push chest towards your thighs. Hold for ten seconds.
6. Inward Bend: Spread your legs forward. Keep your heels on the ground and toes up. Grab your ankles while keeping your knees straight.
7. Backward Bend: Keep your chest up and bring your hips forward. While doing this keep bending backwards. Do not close your eyes, it will make you feel dizzy. Keep looking up. Hold for 20 seconds.
Bharamari or (Humming Bee Breath)
Close both your ears with your thumbs. Keep your index fingers on your forehead, the rest three fingers on your eyes. Exhale completely, then inhale slowly and fill your lungs with air. As you breathe out slowly, hum like a bee. Focus your mind on this sound. It has a calming effect on the entire nervous system, especially the parasympathetic nervous system, which induces muscular relaxation and is very effective in stress management.
Bhastrika Pranayama (Bellows Breath)
Keep the body, neck and head erect. Close your mouth. Put your hands on your knees and relax. Breathe in through both the nostrils forcefully, till the lungs are full and the diaphragm is stretched. Then breathe out forcefully, but also see that the abdominal cavity does not bloat up due to the air breathed in. When you practise this Pranayama, a hissing sound is produced. Do this breathing exercise on a light stomach.