Yoga People Work at Home:
Yoga Exercises for Busy People
Here are three simple exercises ideal for busy people and people who work at home.
1) Mukhasana (Downard Dog)
This exercise aligns the spinal colum (which is great if you sit down all day without good posture), stretches the hamstrings, boosts flexibility in Achilles tendons, and releases tension in your shoulders.
Start in the table position, which has your arms under shoulders and legs tucked under your hips.
Tuck toes under, breathe out, and straighten out your legs. Imagine your tailbone pointing toward the ceiling.
Push palms down and straighten your back. Hang your head down.
Pick up one heel and lower the other, placing your foot flat on the floor. Alternate feet for several breaths.
2) Sarvangasana (Full Shoulderstand)
This improves blood flow to the brain, helps complexion, promotes calmness, and stimulates your thyroid gland.
Lie down on your back, arms at your sides, palms facing down. Lay a folder blanket, two to three inches thick, under your neck and shoulders.
Bend your knees and roll hips over shoulders.
Use your hands to support your back at the waist.
Extend out legs upward. Bring your hands higher on your back and move your elbows closer together.
While stretching your legs, straighten your back. Keep your head still. Hold this pose for a few minutes or as long as you are able (if you're a beginner it's okay if you can only hold for less than a minute).
Release slowly by bending legs and rolling back down.
3) Matsyendrasana (Spinal Twist)
This pose is ideal for stretching your spine and aiding stiffness in the neck. Also massages your lower abdominal organs.
Sit erect, legs extended. Fold your right leg, crossing left foot over right thigh midway.
Inhale and bring right arm around outside of left knee while grasping right knee or instep of right foot.
Exhale while turning trunk to the left. Keep shoulders level.
Raise left arm around and back, laying plam on the floor. Turn head and look over left shoulder, focusing on an unmoving point.
Hold for one minute and then repeat for the right side.
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