How to Include Yoga in Daily Life

In our hectic life, it is not always possible to schedule time for working out, let alone practice yoga.
Though there can be no replacement for the complete session, you can easily include some of the following postures in your daily life. Read on!

1. Yoga at Office

Who says that you cannot squeeze in some time for yoga, in the midst of a busy workday? The following exercise can be easily done at one’s desk.

The Warrior Pose
This exercise corrects the spinal posture and helps relax the upper body. Here are the steps for the same:




i. Step One
Stretch out your arms, with the fingers pointing outward.
ii. Step Two
With your right foot forward, take a step in the outward direction bending your knee and keeping your left foot straight.
iii. Step Three
Hold this position for 10 seconds while you breathe in a slow rhythmic manner, keeping your upper body at rest.
iv. Step Four
Switch sides and repeat this posture with the other foot.

2. Yoga while Cooking

While you saute your tomatoes and wait for the eggs to boil, you can perform this exercise with ease.

Pranayam (Breathing Exercise)
This exercise propounds the ancient way of breathing appropriately, through the diaphragm instead of the stomach. It improves circulation and concentration. Some yoga experts believe that, regular practicing can help one lose weight and cure heart ailments as well.



i. Step One
Put your thumb on your left nostril.
ii. Step Two
Inhale as deeply as you can and hold the air in for some time. When you inhale, your belly should feel tension.
iii. Step Three
When you have to exhale, switch your thumb to block the left nostril and breathe out through the right. When exhaling, your belly should feel relaxed.
iv. Step Four
Repeat this process for half an hour.

3. Yoga while Bathing

You can perform the following exercise while taking a shower. The calming influence of water will enhance the healing effects of this posture.

Neck Exercise
This exercise brings about an agile flexibility in the neck and facilitates proper spinal health. Performing this regularly will keep chances of incurring spondylitis away.

i. Step One

Keep your body upright and chin relaxed to perform this exercise.
ii. Step Two
Inhale while lowering your neck, as far as possible, gradually lifting it to its starting position.
iii. Step Three
Exhale having reached the neutral position.
iv. Step Four
While inhaling slowly, tilt your head to the right. Exhale and return to the neutral position.
v. Step Five
Try this posture for the back and left in the similar way. Having completed all four rounds, rotate your head slowly in the clockwise direction once.
vi. Step Six
While you bring your head to the neutral position, breathe slowly.
vii. Step Seven
Rotate your head in the counter-clockwise direction, while breathing in the manner explained above.
By following the suggested exercises, you will be able to partake of the benefits of yoga, without actually having to perform lengthy workout routines.

Yoga for Back Pain

Incorrect sitting and sleeping postures, erratic working hours and insufficient
nutrition has resulted in a number of people especially the youth suffering from back pain. Simple yoga postures can be an answer to these issues.

Tadasana

Performing this asana is known to relax the muscles of your neck, arms, shoulders and also stretches the spine. You can begin with standing with your feet kept at a considerable distance from each other. Inhale while you lift your arms in the upward direction. Slowly the palms must be brought together over the head. Stay in this position for a few seconds and then come back to your original position.

Matsyasana

This posture is primarily aimed at the cervical vertebrae and also relaxes you of the stiffness in the neck. You can begin with lying down on your back and simply inhaling. Now tilt your head in the backward direction to form an arch. The crown of the head should touch the floor. You can make use of your forearms and elbow to help you form and stay put in the posture. Breathe normally and hold on to the position for a few minutes.

Shalabhasana

Shalabhasana is a posture that facilitates the relaxation of the tension in the nerves. Lie on the floor on your abdomen and place the arms at the side while your chin will touch the ground. You must keep your heels and toes together. Lift your legs above the floor and inhale. By applying pressure on your fists you can perform this asana in a better manner. Stay in the position for a couple of seconds and exhale.

Bitilasana

This asana is considered to be a warm up pose for the spine. You may start this asana by forming a table like position. Your eyes must face the ground and knees below your hips. Now inhale and lift yourself upwards with your head facing forward. Hold yourself for a few seconds and then exhale back to your neutral position.

Halasana

The asana not only helps in reducing the pain in your back but also nourishes the spinal cord. You may begin performing the asana by lying on your back. Slowly raise your legs in the backward direction and touch the ground. The toes must be above the ground while the palms flat on the floor.

Taking care of your delicate back is extremely important. Support these yoga asanas with nutritious and healthy food to stay away from back problems in the long run.

Office Workout: Exercises you can do at Work

We live in busy times. Things move at a rapid pace. Most of your time is eaten up in your office.
You are worried about a lot of other things: health, family, friends and what not but you can't find time for them. For example, we know how hard you try to incorporate gymming into your daily life but there's no time during the weekdays and you're exhausted during the weekends.
Now since you can't take out the time to hit the gym, you should do something that the gym comes to you. This can help you remain in good shape even while staying inside the office. But yes, you would need to take out at least 15-20 minutes from your office hours. The best time do this would be during the lunch hour or you can come to office a bit early. You can go to a cabin, close the door and get started. Don't let your co-workers bother you and don't bother yourself what they think about the entire thing. Once they see the difference your regular lunch workouts are making to your body, they may just start doing the workout as well.
Now let's check out these workouts:

One-foot Travelling Push-up

By this exercise you work the upper body and add more punch to your standard push-up. This should be done in the centre of the area you are in. Start with a standard push-up position, lift one foot up off the floor and cross it over the other. From, there bring yourself done and finish the push-up. Once this rep is over, move your arm as far sideways as you can, then repeat the process with one hand. Stop once again, this time crossing the other leg behind the supporting leg and perform your second push-up.
Go for 10-12 reps per set, doing 2 sets per workout.

Wall Squat Hold

This exercise is very good for building led endurance. You will need an empty wall for this. Lower yourself down into the squat position. Once your knees are at a 90-degree angle with the lower back pressed into the wall, hold for 30-60 seconds. Take same rest and then repeat two or three times.

Single Leg Squat

This is also very good for building strength, balance and agility. Get into a standing position in the centre of your office. Lift one leg up by at least two feet. From this position, begin to squat all the way down. Your butt should almost touch the ground but your hands should not touch the floor. When you reach the bottom, pause for a second and then press up using your quad, hamstring and glute strength to drive the movement.
Aim for 5-10 reps per leg, and then switch sides and repeat.

Alternating Leg Lift Planks

This is one is amazing for targeting the hamstrings, the glutes and the abs. First, get down into a standard plank position. Your legs should be extended and your back should be flat. Lift one leg off the ground, hold for 10-15 seconds, and then repeat on the other side.
Try doing 3-4 rounds, doing 2-3 sets per session.

Tricep Dips with Legs Elevated

Tricep dips are meant to target the back of the arms and when you do it with your legs raised off the floor (and then positioned on the chair), you only make it more challenging.
This is how it works: Place your hands on the edge of an office chair, table or desk (they should be steady) and keep your feet up in front of you. The body and legs should be perpendicular to each other. From this position, carefully bend at your elbows to bring your body down to the maximum possible extent, pause for a second and then press back up to complete one rep.
15-20 reps per set, doing 2-3 sets per session are recommended for this one.

Smart Ways to Workout on Workdays

A hectic workday can make you forget your daily workout.
But what if you snuck in exercise into your workday.
MensXP tells you how.

Plan the Workday Workout

First, figure out a realistic amount of time you want to be working out. Unless you have an office gym (and time to burn), you can't really consider high intensity exercises. Rather, think in term of minutes you spend in physical activity.
But before rushing off to exercise, remember to do a few long stretches in your cubicle, or some private place you have to yourself.
Figure out the time slots you have to yourself, or ways to schedule some off time for yourself. This can even include conducting 1-on-1 meeting while taking a walk around the office.

Use the Office Commute for Killing Calories

If your office is nearby, or there's a safe route, consider cycling to work. Otherwise get off the bus a few stops before the office and walk the rest of the distance.
If you are one of the early-to-office types, consider parking at a distance from your office and walking the rest of the distance. You can also use the spare time to take the stairs. For out-of-shape, couch potatoes, slowly increase the number of stairs every 10-14 days.

Fitness: Not Just a Desk Job

Stretch! Our lazy lifestyles have made the use of muscles redundant, but unused muscles atrophy. Avoid stiffness and immobility by stretching - you'll be in form for a real workout when you have the time.
Till then, squeeze a stress ball to strengthen your keyboard-tired fingers, and do bicep curls with anything heavy enough (telephone directories included!).
Route your calls to your Wi-fi headset and address them while walking around, and go to a nearby park with your lunch instead of eating in front of your computer.

Business Trip

Don't binge on company-sponsored booze. Instead, indulge yourself with the range of fitness equipment and facilities (including spas!) at the hotel.