1. Squeeze the Tension Away
Simple Hatha yoga stretching can lessen all the aches and pains of the workday. It's easy to do stretches and neck exercises at your desk or at home throughout the day. Perform neck rolls by stretching the neck to the right, holding it down against your shoulder and then repeating it on the left side. You can also relieve tension in your shoulder blades by squeezing them together for a count of 10 or 20 depending on how much stress has accumulated there.
2. A Solution for Every Ill
Do the Plough to align your back and torso. You'll need to roll your torso and legs over your upper body with your butt over your head. This will increase your flexibility (and give the neighbors a giggle if they walk in and catch you doing it). The shoulder stand sends blood to the thyroid and revitalizes the sex glands. You'll need to sit cross-legged and then roll your body into an upright position, holding your torso up in the air with your hands, with your chin pressed against your neck. Hold for 30 seconds to 1 minute. Do the Lion Pose to diminish cold and flu symptoms. Get on all fours, imitate a lion, growl and stick your tongue out, feeling the stretch in your neck and chin. Master the Cobra or the Bow to improve your immune system. These prone asanas (exercises) massage the thymus gland to strengthen disease-fighting functions.
3. Do Them While You Sit or Stand
You can perform asanas sitting, standing or lying down, so depending on your mood you can combine exercises from all of the groups or just perform sitting or standing asanas at a given time. Do the alternate leg pull, back stretch, wheel and other floor exercises, or concentrate just on the standing postures, like the tree, leg clasp or triangle.
4. Every Breath You Take
Get relief from stress and poor breathing technique even if you're not the most agile practitioner. Pranayama, the Hatha yoga system of breathing, teaches deep and complete breathing from the abdomen as opposed to shallow chest breathing we use in day to day life. The full, complete breath exercise should be part of your daily Hatha yoga routine as it revitalizes the body with oxygen and calms it as well. Sit in a Lotus position, take a deep breath and fill up the stomach with air. Raise your shoulders and expand the stomach like a balloon, then exhale and let the air out slowly.
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