Carmine

Yoga orginated in India 5000 years ago. Yoga is all about poses, breathing exercises and meditation. Yoga poses provide benefits such as strengthening and toning muscles as well as, relaxing your body and mind. The mental attributes yoga provides is astounding to the people who begin a yoga program. The physical, mental and spiritual benefits of yoga are powerful. If you are looking for a make over for your life, starting a yoga program promises results for your physical and mental well being without a doubt!

Today's hectic lifestyles demand versatile exercise programs that can be done anywhere and at anytime. That is why yoga's flexibility makes it a popular choice for those with active and overloaded schedules. These poses can be practiced throughout your day to reduce stress, tension and stiffness, clear the mind, increase mobility, and maintain a balanced body. There are simple and effective Yoga poses that take only a few minutes for you to practice.

There are many different Yoga poses you can practice quickly, anywhere you choose and still reap the excellent benefits for your body and mind.

Mountain Pose(Tadasana)
The Mountain Pose is a great pose that you can practice easily and privately without any difficulty.

Stand straight with your weight distributed evenly on both feet. The base of your big toes touching and heels slightly apart. Lift and spread your toes and the balls of your feet and place them down softly on the floor. Lengthen your tailbone toward the floor and your pelvis towards the navel. Press your shoulder blades into your back then widen them across and release down your back. Arms are down and relaxed at your sides. Center your head, chin parallel to the floor. Soften your throat and eyes. Breathe easily through your nose and out through your mouth. Stay in this posture for 30 seconds to 1 minute as often as you can throughout the day. This is excellent for posture and your feet will feel better at the end of the day.

Simple Yet Effective Yoga Stretches For Relaxing Your Body

There are many simple yoga poses and yoga stretches that you can practice while sitting at your desk or in your office. You don't need too much room, the size of a yoga mat is sufficient enough for practicing. If you have a cubby instead of an office, still there are some poses and stretches you can do which will relief tension, loosen you up and help you feel more refreshed.

Half Lord of the Fishes Pose (Ardha Matsyendrasana)

Start by crossing one leg over the other and grasping the outer thigh of the top leg with the opposite arm. With your free arm, grasp the back of your chair and twist until you feel a comfortable stretch. Exhale and twist a little more with every exhalation. Stay in this pose for 30 seconds to1minute. Then repeat with the opposite side as above. This pose energizes the spine, stimulates digestion, loosens the shoulders, hips, and neck, relieves menstrual cramps, fatigue and backache.

Another good stretch to ease tension in your neck is to slowly touch your ear to your shoulder. Try not to raise your shoulder's to your ear but stretch your ear down to the shoulder. Now you can touch your chin to your chest and then back up to stretch the base of your skull to your shoulder blades. Do this slowly while breathing through your nose and out through your mouth. This is an excellent stretch to relieve stiffness of the neck. You can easily perform this stretch at your desk, at a red light, bathroom break wherever you choose.

Never try to overstretch any yoga pose you don't feel is comfortable. The more you practice the more flexible you will become. Deepening the poses comes with repetitive practice. Sit up straight, spine lengthening on your chair with both feet on the floor in front of you hip distance apart. Hands on your thighs and breathe for as many breaths as you like. Lift your arms overhead and grab your left wrist with your right hand. Bend to the right on exhalation, stay there for 3-5 breaths deepening to a comfortable stretch on exhalation. Inhale and bring arms up vertical over your head. Repeat to the other side. This is a refreshing stretch and relieves stiffness and tension.

Continue sitting on the edge of your chair and fold over your thighs. If you can place palms on the floor or you can grab your ankles/calves. Try to get your head lower than your hips. Breath evenly. Slowly roll up one vertebrae at a time. This is excellent for relaxing the spine after a long day sitting before the desk or computer.

Before you begin yoga at the office or anywhere, always try to sit quietly for a few moments to gain concentration and focus. Always remember to inhale and exhale slowly and deeply. Breath in through your nose and out through your mouth. Yoga poses and stretches should be done slowly and with control. Remember to listen to your body, do not overstretch or force any poses. All poses and stretches should be comfortable and never cause pain. Practicing yoga has infinite benefits for your physical body, such as toning and strenghtening, as well as providing peace of mind. You can be busy and still practice yoga anywhere and anytime!

By Krista Figular, RN

Krista Figular is a Registered Nurse who writes and publishes content for the http://www.healthe-minds.com