Overview
If you feel low during working hours, you are not alone. Oxygen is one of the element which is required for recovery and proper functioning of cells in the body. Practicing these 5 standing yoga pose for 1 minute each, would help you to reduce tension from body.
Research have found that taking a break may be beneficial for you and your work. Lunch-break or mid-break on working days have all been shown to have a positive impact on work productivity.
According to yoga experts, sitting continuously for longer duration have significantly changed the working habits of professional, leading them into stress.
The Ayush ministry in Government of India found out in a survey that changing lifestyle and spending long hours on computers are resulting in work-related stress among employees. Keeping this in mind, the ministry, along with well-known yoga practitioners, developed a short ‘yoga break’ protocol in 2019.
One Pose One Minute
1. Tadasana (Mountain Pose)
Tadasana yoga or the Mountain Pose is suitable for all levels of yoga practitioners and is considered to be the foundation of all standing yoga postures. This pose requires the engagement of the entire body while relaxing the mind.
Pose type : Standing pose
Target : Full body
Benefits : Release tension from face, Lengthens the spine, Relieves sciatica, Improve posture and coordination, Strengthens thighs, glute and leg muscles.
Who should not perform : People with Knee and ankle injuries, Low blood pressure, Migraine and Spinal surgery.
2. Vrikshasana (Tree Pose)
This asana is named so that the final posture looks like the shape of a tree. It has a calming and relaxing effect and stretches the body head to toe and benefits those who are facing problems such as anxiety and depression. It increases concentration, immunity, and stamina.
Pose type : Standing pose
Target : Full body
Benefits : Strengthens legs, Improve balance, Open hips, Improve concentration and Relieves sciatica.
Who should avoid : people with Migraine, Knee or ankle pain, Low or high blood pressure.
3. Padahastasana (Forward Bend)
Padahasthasana is important for your health as it rejuvenate the nervous system. The stretching of the muscles in the back of the leg and lower back (lumbar region) relives stiffness and improves blood supply. Regular practice of this asana stimulates digestion enhancing the functions of various digestive organs thereby getting things moving effectively inside the digestive tract.
Pose type : Standing pose
Target : Full body
Benefits : Enhance digestion, Lengthens the spine, Improve posture Stretches lower back and legs .
Who should avoid : people with Lower back pain, Tight hamstrings, High blood pressure, Weak ankles and knees.
4. Trikonasana (Triangle Pose)
Trikonasana is a standing posture of the Hatha Yoga type of Yoga. ’Tri’ means three and ‘Kona’ means ‘corner’. So, trikonasana literally translates to ‘Three-corners’. It is named so as the final posture resembles a triangle formed by the torso, upper limbs and lower limbs.
Pose type : Standing pose
Target : Full body
Benefits : Boost metabolism, Flexible spine, Reduce fat from tummy and thighs, Open chest and shoulder, Strengthens back and neck.
Who should avoid : people with Diarrhea, Low or high blood pressure, Neck or back injury.
5. Ardha chakrasana (Standing Backward Bend)
‘Chakra’ literally means wheel. The Ardha chakrasana pose is named as the body assumes the shape of a half round wheel in the final position. It is a backward bending pose where the spinal cord is completely stretched.
Pose type : Standing pose
Target : Full body
Benefits : Relieve lower back pain, Nervous system, Slimmer waistline, Flexible spine, Release tension.
Who should avoid : people with High blood pressure, Peptic ulcer, Hernia and Pregnant women.
Conclusion
Practicing yoga regularly will keep your energy levels up over the course of time. Our body need to move so often to get more oxygen to our bloodstream and keep us more energetic. Blood oxygen level of the body increases after doing some sort of physical exercise, body stretching and practicing yoga. 5 minutes stretching may be helpful to refocus, refresh and de-stress the mind and body.
Reference and attachments
2. https://www.artofliving.org/in-en
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