Easy Exercises For Relaxation at Workplace

Need for Relaxation at Workplace
Easy Exercises Workplace

for Relaxation Stress / Fatigue
is a common sight
at Workplace these days http://wellergize.ca/images/content/ww_fatigue_s.jpg
How To
Dr. Alka Mishra (BAMS, ND, PGDY, M.Sc.Yog)
Email: alka.mishra19@gmail.com Phone: 91-9322084542 Overcome This?
Saurabh Mishra (PhD) www.unisa.edu.au/news/2009/images/workplace_fatigue_websize.jpg
Email: sau.dsvv@gmail.com
5 December 2010 Phone: 91-9322006562
Easy Techniques for Relaxation 1 5 December 2010 Easy Techniques for Relaxation 2
http://media.photobucket.com/image/nature/bsbermz101/nature.jpg
How to Overcome Stress / Fatigue? Easy Exercises for Relaxation

Most Basic Exercise Drink Sufficient Reflexology Techniques
for Normal Health
Sit Straight Amount of Water
Potent Point Exercises
for Relaxation
Easy Exercises
Neck & Shoulder
↓ Relaxation
For 10-15 minutes Full Body Relaxation
↓ Relaxation Through http://www.applesandpeanutbutter.net/wp-content/uploads/
After Every 2 hours Deep Breathing

2010/01/20100127-Lifestyle-changes-to-help-boost-your
-immunity-POSTED.jpg
thehealthylivinglounge.com/wp-content/uploads/2009/06/yoga-at-work.jpg
Role of Water in Relaxation
5 December 2010 Easy Techniques for Relaxation 3 5 December 2010 Easy Techniques for Relaxation 4
1
Reflexology techniques for
normal health
Walk bare-foot on uneven
Reflexology ground for 5 min
OR
Techniques for Walk on dew-drenched grass
early morning for 5 – 10 min
Normal Health
images.google.com search – walking barefoot on grass
images.google.com search –walking barefoot on gravel
http://www.bestonhealth.com/travel/india/health%20centers/acupressure/acupressure2.asp?id=43
1 Reflexology techniques for 1 Reflexology techniques for

normal health normal health
Hold fingertips of both While exhaling, relax
hands together pressure on fingertips
Keep fingers apart Inhale Exhale
Continue for 2 – 3 min
While inhaling, press
fingertips of one hand Repeat this up to 2
against fingertips of images.google.com search - fingertips press times a day images.google.com search - fingertips press
other hand
http://www.bestonhealth.com/travel/india/health%20centers/acupressure/acupressure2.asp?id=43 http://www.bestonhealth.com/travel/india/health%20centers/acupressure/acupressure2.asp?id=43
2
Interlock the fingers While exhaling, release
Hold the hands in front of the pressure Exhale
the chest While inhaling, press
www.acupressure.com/
articles/immunesys.htm#top
While inhaling, press images.google.com search –fingers interlocked

fingers of right hand
fingers of left hand against against those of left hand Inhale
those of right hand While exhaling, release www.acupressure.com/
Inhale
the pressure images.google.com
search –fingers
interlocked

Continue for 2 – 3 min Clench your teeth
firmly, with lips
Repeat twice a day
maximum apart Breathe In
images.google.com search – teeth clenched
Breathe in through the

images.google.com search –fingers interlocked
mouth, feeling the cool
air entering the mouth
3
3 Reflexology techniques for
normal health
Close the mouth &
exhale slowly
through the nose Exhale
Continue 5 – 6 times
Repeat twice a day
1 Potent Point Exercises

Hold left foot with both
Potent Point hands
Exercises for Fingers of hands should

be on top of foot &
Relaxation thumbs of hands should
be on padded part of
images.google.com search – massage the foot bottom
foot just below the toes

4
1 Potent Point Exercises 2 Potent Point Exercises
Press the padded part Hold the toes of right
of foot just below the foot with right hand as
toes with the help of shown in the figure
thumbs for 30 sec images.google.com search – self massage the foot bottom
Hold the heel of right

Repeat the same images.google.com search – massage the foot bottom
foot with left hand
procedure for right foot
for 30 sec
Rotate right foot 5 times Place fingers on top of

clockwise & 5 times anti- left foot such that the
clockwise along with thumb supports the sole
images.google.com search – self massage the foot bottom
deep breathing
Move fingers in small
→ breathe in – foot up
circular motion on top
→ breathe out – foot down
& sides of foot & ankle images.google.com search – massage the foot bottom
Repeat for left foot Continue for 30 sec

5
Move the palm of Massage with small &

right hand over the gentle strokes the top &
sole of left foot from sides of foot
heel to toes for 30 sec Start from ankle &
Repeat for right foot move towards the toes
images.google.com search – massage the foot bottom
images.google.com search – self massage the foot bottom
Use both the thumbs & the palms

of both hands for massaging
Continue for 30 sec Place the thumb in

for one foot reflex point of solar
plexus of the foot as
Repeat the same shown in the figure
procedure for other
foot images.google.com search – self massage the foot bottom Place the fingers on top
of the foot
images.google.com search
self massage the foot bottom
6
Take a deep breath Repeat 2 – 3 times for

one foot & then change
Hold the breath while
the foot
pressing on the reflex
point
Same procedure can be
Release the breath as done in the palm of
the pressure is released images.google.com search
hand also as shown in
slowly self massage the foot bottom
the figure images.google.com search – self massage the foot bottom
Neck & Shoulder

Relaxation
7
1 Neck & Shoulder Relaxation 2 Neck & Shoulder Relaxation
Inhale
Sit straight; Neck straight Sit straight; Neck straight Inhale
While inhaling, slowly move While inhaling, slowly bend

the neck backwards the neck towards left
While exhaling, slowly bend While exhaling, slowly come
the neck forward to the center
Repeat 4 times Exhale
Caution: Move neck very slowly Exhale Caution: Move neck very slowly pubs.ext.vt.edu/442/442-083/L_IMG_neck.JPG
Neck Pain ⇒ Forward Bending

pubs.ext.vt.edu/442/442-083/L_IMG_neck.JPG

While inhaling, slowly bend Sit straight; Neck straight Inhale
the neck towards right While inhaling, slowly turn
Inhale
While exhaling, slowly come the neck towards left
to the center While exhaling, slowly come
static-p3.fotolia.com/jpg/00/13/81/98/
400_F_13819889_lAVd1GwTmcn
2ODTkOE0kv5SXBojlJZku.jpg
Repeat 4 times to the center

Exhale
Caution: Move neck very slowly pubs.ext.vt.edu/442/442-083/L_IMG_neck.JPG

Caution: Move neck very slowly
8
While inhaling, slowly turn Inhale
Sit straight; Neck straight
the neck towards right Rotate the neck clockwise,
While exhaling, slowly come very slowly; inhale when
to the center neck is up; exhale when static-p3.fotolia.com/jpg/00/13/81/98/
400_F_13819889_lAVd1GwTmcn
neck is down
Repeat 4 times
Exhale Repeat 4 times
Caution: Move neck very slowly pubs.ext.vt.edu/442/442-083/L_IMG_neck.JPG

Rotate the neck anti- Sit straight, neck straight
clockwise, very slowly; Keep hands in the lap
inhale when neck is up,
Rotate shoulders clockwise,
exhale when neck is down
static-p3.fotolia.com/jpg/00/13/81/98/
slowly; inhale when
Repeat 4 times 400_F_13819889_lAVd1GwTmcn
shoulders are up, exhale tbpiukgroup.homestead.com/files/stretchsh.jpg
when shoulders are down

Repeat 4 times
9
Keep hands in the lap Back straight, neck straight
Rotate shoulders anti- Keep hands on shoulders
clockwise, slowly; inhale Rotate shoulders clockwise,
when shoulders are up, slowly; inhale when
exhale when shoulders are shoulders are up, exhale 4.bp.blogspot.com/_F0wUg9dMFLc/
down
tbpiukgroup.homestead.com/files/stretchsh.jpg
SGjkB1WKM8I/AAAAAAAAAEA/
when shoulders are down

ZoS0F9g1HmY/s400/shoulder%2
Bsocket%2Brotation.JPG
Repeat 4 times Repeat 4 times

6 Neck & Shoulder Relaxation

Keep hands on shoulders
Rotate shoulders anti-
clockwise, slowly; inhale
when shoulders are up,
exhale when shoulders are 4.bp.blogspot.com/_F0wUg9dMFLc/
down
SGjkB1WKM8I/AAAAAAAAAEA/
ZoS0F9g1HmY/s400/shoulder%2
Bsocket%2Brotation.JPG
Repeat 4 times
10
1 Full Body Relaxation
Taad Aasan
Lock the fingers of hands
Full Body & place them on the head
→ palms facing the sky
Relaxation Take a deep breath, stand
on your toes & stretch the
hands & body up
www.yogamax.net/wp-content/uploads/
2009/08/urdhva-tadasana.jpg
1 Full Body Relaxation 2 Full Body Relaxation

Taad Aasan Tiryak Taad Aasan
Take about 1 feet
Breathe out & bring the
distance between the legs
hands & foot down
Lock the fingers
Repeat this procedure 8 → stretch the hands up
times → palms facing the sky
Take deep breath
www.yogamax.net/wp-content/uploads/
2009/08/urdhva-tadasana.jpg
www.zentrajapan.com/asanas/
5 December 2010 Easy Techniques for Relaxation 43 5 December 2010 Easy Techniques for Relaxation index/tiryaka-tadasana.jpg 44
11
Tiryak Taad Aasan Kati Chakrasan
Breathe out & bend left Take 1.5 - 2 ft distance
through your waist between the legs
Breathe in & come to the Spread out the hands
center parallel to ground
Breathe out & bend right → palms facing ground
Breathe in & come to the Take a deep breath
center Repeat 4 times
static-p4.fotolia.com/jpg/00/13/23/43/400_F_13234344_
GzbzcffRPsLQZHOOwwk2zMHD30DSmuas.jpg
www.zentrajapan.com/asanas/
5 December 2010 Easy Techniques for Relaxation index/tiryaka-tadasana.jpg 45 5 December 2010 Easy Techniques for Relaxation 46

Kati Chakrasan Kati Chakrasan
Breathe out & turn left Breathe in & come to static-p4.fotolia.com/jpg/00/
13/23/43/400_F_13234344_
GzbzcffRPsLQZHOOwwk2z
center
MHD30DSmuas.jpg
Keep right hand over

left shoulder & left Breathe out & turn
hand behind the back right
Twist from your waist Keep left hand over
& see the ankle of right right shoulder & right
leg from the side of left hand behind the back
shoulder
5 December 2010 Easy Techniques for Relaxation
1.bp.blogspot.com/__RKok00LRBE/SmMpchCRHvI/
AAAAAAAAAv4/Cyt2WUprDnU/s320/Katichakrasana.JPG
47 5 December 2010 Easy Techniques for Relaxation 1.bp.blogspot.com/__RKok00LRBE/ 48
SmMpchCRHvI/AAAAAAAAAv4/
Cyt2WUprDnU/s320/Katichakrasana.JPG
12
3 Full Body Relaxation
Kati Chakrasan
Twist from waist & see
ankle of left leg from
side of right shoulder
Breathe in & come to
center
Repeat this procedure 1.bp.blogspot.com/
__RKok00LRBE/SmMpch
CRHvI/AAAAAAAAAv4/
4 times
Cyt2WUprDnU/s320/
Katichakrasana.JPG
static-p4.fotolia.com/jpg/00/
5 December 2010 Easy Techniques for Relaxation 13/23/43/400_F_13234344_ 49 5 December 2010 Easy Techniques for Relaxation 50
GzbzcffRPsLQZHOOwwk2z
MHD30DSmuas.jpg
1 Relaxation By Deep Breathing

Sit with back straight
Relaxation Breathe in and stretch
Through out your hands
Breathe out and join
Deep Breathing your hands in front static-p4.fotolia.com/jpg/00/13/23/43/400_F_13234344_
GzbzcffRPsLQZHOOwwk2zMHD30DSmuas.jpg
Repeat 5 times
http://www.acupressure.com/articles/immunesys.htm#top
13
2 Relaxation By Deep Breathing 3 Relaxation By Deep Breathing
Spring Movement Sit with back straight
Clench your fists & Keep hands in the lap
keep in front of chest image.shutterstock.com/display_pic_with_logo/77552/77552,
1195215591,9/stock-photo-two-fists-isolated-on-white-
background-7017949.jpg
Do deep breathing for Inhale
While inhaling stretch 2 – 5 min www.acupressure.com/
out the hands Gently control your

While exhaling bring respiratory system,
back the hands with a 2.imimg.com/data2/YS/MI/MY-/single-spring-250x250.jpg making each breath Exhale
jerk motion like spring Repeat 4 times longer & deeper than www.acupressure.com/
the last one

http://www.acupressure.com/articles/immunesys.htm#top http://www.acupressure.com/articles/immunesys.htm#top

Breathe out any Notice the resistance
tensions, that you feel, your mind creates
are restricting your Inhale
Notice the worries & Inhale
lungs from moving fully www.acupressure.com/
judgments your mind
& naturally comes up with

Feel that your mind is Take several deep
becoming clearer with Exhale breaths & dissolve these Exhale
each breath www.acupressure.com/
barriers www.acupressure.com/
14
Breathe deeply & gently Hold the breath at the
top of inhalation for a
Remember → you are Inhale moment → feel its Inhale
breathing in vital life www.acupressure.com/
articles/immunesys.htm#top fullness www.acupressure.com/
force
Exhale
www.awgp.org articles/immunesys.htm#top www.awgp.org
3 Relaxation By Deep Breathing

Exhale smoothly,
letting your hands drift
down into your lap
→ relax www.awgp.org
→ feel the vitality of

breath circulate
throughout your body
Exhale
http://www.acupressure.com/articles/immunesys.htm#top
15
Role of Water Importance of Water
70 wt% of human body is water
In Relaxation Reduction of water
↓ 2% in body's water
⇒ dehydration
http://www.getyourserenity.com/blog/media/blogs/a/dehydration.gif ⇓
daytime fatigue
excess thirst
fuzzy memory, nausea
http://3.bp.blogspot.com/_e-mPA_6ZQyg/RlT8glY2P3I/AAAAAAAAB0A/uEEWGIej1rw/s400/Boy+Drinking+Water.jpg difficulty in focusing
http://www.iknow2.net/wp-content/uploads/2009/12/dizziness.jpg
lightheadedness
http://www.associatedcontent.com/article/124062/the_importance_of_water_to_health_and.html?cat=5
Importance of Water Importance of Water

Reduction of water
Drinking Water
↓ 4-5% in body's water When & How
How Much Water is Needed
⇒ 20-30% ↓ in work & Daily?
exercise performance Minimum 8-10 glasses daily
↓ 10% in body's water If you exercise, especially in
⇒ significant health risks hot weather, increase this to
12-15 glasses
A week without water
⇒ surely result in death
http://www.eheintl.com/newsltrs/images/chronic_fatigue_syndrome.gif
http://www.colon-cleanse-with-detox-diet.com/images/benefits-of-drinking-water-001.jpg
http://www.associatedcontent.com/article/124062/the_importance_of_water_to_health_and.html?cat=5 http://www.associatedcontent.com/article/124062/the_importance_of_water_to_health_and.html?cat=5
16
Importance of Water Importance of Water
Drinking Water
When & How
When you should drink water? Drinking Water
When & How
When you should not drink
Immediately after getting up in water?
the morning (Usha Paan) During meal
Before sleeping in the night (dilutes gastric juices)
http://cawaterkeeper.org/images/Kid_Drinking_Water.jpg
1 hour after meal

½ hour before meal
× Immediately after meal
(dilutes gastric juices)
Whenever Immediately before meal
you feel Just before taking caffeinated
http://munfitnessblog.com/wp-content/uploads/2008/02/drink-water-during-meal.JPG
(reduces hunger)
thirsty or alcoholic beverages
Vitthaldas Modi, “Rogon Ki Saral Chikitsa (Hindi)”, Aarogya Mandir Prakashan:Gorakhpur, 2007. Dr. Rakesh Jindal, “Prakratik Ayurvigyan (Hindi)”, Arogya Seva Prakashan:Modinagar, 2005.
Drinking Water
When & How
The Alternative
for Water is
WATER
ONLY
(neither cold drink nor hot drink)
www.awgp.org
Dr. Rakesh Jindal, “Prakratik Ayurvigyan (Hindi)”, Arogya Seva Prakashan:Modinagar, 2005.
17

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Need for Relaxation at Workplace

Easy Exercises Workplace

at Workplace these days http://wellergize.ca/images/content/ww_fatigue_s.jpg

How to Overcome Stress / Fatigue? Easy Exercises for Relaxation

After Every 2 hours Deep Breathing

images.google.com search –walking barefoot on gravel

1 Reflexology techniques for 1 Reflexology techniques for

While inhaling, press images.google.com search –fingers interlocked

2 Reflexology techniques for 3 Reflexology techniques for

Breathe in through the

1 Potent Point Exercises

Exercises for Fingers of hands should

foot just below the toes

Hold the heel of right

2 Potent Point Exercises 3 Potent Point Exercises

Rotate right foot 5 times Place fingers on top of

Repeat for left foot Continue for 30 sec

Move the palm of Massage with small &

images.google.com search – self massage the foot bottom

Use both the thumbs & the palms

4 Potent Point Exercises 5 Potent Point Exercises

Continue for 30 sec Place the thumb in

Take a deep breath Repeat 2 – 3 times for

Neck & Shoulder

While inhaling, slowly move While inhaling, slowly bend

Neck Pain ⇒ Forward Bending

2 Neck & Shoulder Relaxation 3 Neck & Shoulder Relaxation

Repeat 4 times to the center

Caution: Move neck very slowly pubs.ext.vt.edu/442/442-083/L_IMG_neck.JPG

4 Neck & Shoulder Relaxation 5 Neck & Shoulder Relaxation

when shoulders are down

when shoulders are down

Repeat 4 times Repeat 4 times

6 Neck & Shoulder Relaxation

1 Full Body Relaxation 2 Full Body Relaxation

3 Full Body Relaxation 3 Full Body Relaxation

Keep right hand over

1 Relaxation By Deep Breathing

out the hands Gently control your

the last one

3 Relaxation By Deep Breathing 3 Relaxation By Deep Breathing

& naturally comes up with

3 Relaxation By Deep Breathing

→ feel the vitality of

Importance of Water Importance of Water

 1 hour after meal

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