YOGA NEWS ITEM

2-Minute Yoga Moves to Combat Stress and Pain

TUESDAY, 25 NOVEMBER 2008

Incorporating a few easy 2-minute yoga moves into your daily life can be the difference between dealing with excruciating pain and stress and being pain-free. Renowned yoga instructor, author, and founder of Functional Synergy, Susi Hately Aldous is dedicated to helping people overcome pain and injuries with a comprehensive regimen of customized yoga therapy programs.

Here, she shares two very simple techniques for the desk worker, and anyone dealing with stress, who is seeking to alleviate much of the pain through easy stretching, breathing, and overall movement of the body.

Twist It Out The core area of the body may oftentimes feel stress from nervousness or digestive problems that can hit anyone morning or night. “I love this particular twist when I am spending my day working on the computer,” says Susi. “It helps wring out tension in the back, neck, and shoulders.”

It takes less than 2 minutes.
Here's how:
1. Sit tall, feet firmly planted, sitting bones equally positioned on the chair.
2. Place your right hand on your left knee and your left hand behind you on your chair seat.
3. Inhale, and as you exhale, twist to your left. Be easy – don't go to your maximum.
4. Take two more breaths and then switch direction.
5. Be sure you can breathe easy and your jaw is relaxed.

Flow Fact: Nervous tension in the belly can lead to back pain, eye strain and general uneasiness. Releasing the associated muscular tension can bring much ease, calmness and clarity.

Chest Release to Ease the Neck, Shoulders and Back Whether you use a laptop, BlackBerry, or desktop computer or whether you drive, fly, or sit at a desk for most of the working day, the tendency after a few hours of work is to slouch – spine rounded and head poking forward. When this type of posture is held for a period of time, the muscles in the chest and neck tighten. The following exercise releases the muscles of your chest to reinvigorate and rejuvenate.

It takes less than 2 minutes. Here's how:
1. Sit at the edge of your chair with equal weight on your sitting bones.
2. Feel your feet planted on the floor. Relax your toes. Breathe.
3. Gently fist your hands, with thumbs pointing up to the ceiling.
4. Move your arms backward – you may feel this in your chest and/or your arms.
5. Relax your jaw, and keep your shoulders relaxed, and moving down your back (don't let them round forward).
6. Breathe four or five times, then release. Repeat three to five times, slowly and easily.

Flow fact: Releasing the muscles of the chest can ease tension in the neck, jaw, and back.

Your body changes from day to day and you alone know your body best. Please be responsible with it - move with awareness and in your pain free range of motion.

Source:
www.free-press-release.com

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