Pause at work

Article submission, Friday 26th September 2008

office yoga
There should always be a balance between your work and your life and health should always be very important, if you want to enjoy both. The aim of work is to earn a living whilst the aim of living is to achieve freedom.

If living becomes work, madness (stress)/sadness will prevail. A pause in your work will rest your brain and system. Ideally we all should be spending at least half an hour exercising three times a week But few people actually do so, Reasoning being what's urgent always takes precedence over what's good for us; and for busy people, work always takes precedence over exercise, its the LAST priority, but we have a solution. With short five-minute procedures, you can still hit the office or boardroom bursting energy. Here is the recipe for instant exercise almost anywhere.

  1. Wherever you find some extra space, place both arms straight out in front of you with your palms facing each other. Now swing your arms to the sides & back as much as possible. (The right arm goes to the right & The left arm goes to the left) Repeat 10 times.
  2. While emailing, faxing or filing take a few seconds off. Roll your shoulders forward 5 times using wide circular motions. Then roll your shoulders backward. Repeat for 5 times. This will help to relieve stress from shoulder muscles.
  3. Squeeze fists tight then stretch your fingers wide. Repeat each exercise 5 times.

  5. Forget emailing or sending memos to the guy three cubicles over, just Walk around especially during the lunch breaks.
  6. Whenever possible, tighten your buttocks, hold for 10 seconds & relax Repeat 10 times to get firmer buttocks. Similarly, squeeze & release your abs. This is a great way to tone your abs & you can do it anytime and anywhere.
  7. Whenever possible “Stand rather than sit & Walk rather than stand".
  8. Interlock the palms behind the back. Pull down while inhaling and slowly pushing the chest out. Hold for few seconds then breath normally.

  10. Hold arms of chair, raise both your legs, bend toes inward and outward each time holding for few secs. Repeat five times.
  11. Keep head straight and body still, Close eves, relax the face and body. Open eyes to look at a fixed point in front of you now focus on brow centre or tip of nose, close eyes and relax eyes repeat three times.
  12. Place thumb on right nostril and ring finger on left. Breath in from your right nostril and hold your breath, exhale through left. Now inhale through left and exhale through right Repeat 10-15 times. helps calm down.

office yoga Here is a short list of small training programmes; if followed through in your home or even at a gym they will surely help you a lot.

Fitness components for: Beginner, Intermediate and Advanced (in descending order)

Cardio (walking, cycling, swimming)

2o minutes, 3 times a week
30 minutes, 3 times a week
45-60 minutes, 4 times a week

Resistance (Dumbbells, fitness bands, pushups, pull ups and other calisthenics)

1 set of 15 reps once a week
2 sets of 15 reps, twice weekly
2 sets of 20 reps, twice weekly

Flexibility (stretches, yoga)

5 minutes, holding each stretch for 5 counts, three times a week
10 minutes, holding each stretch for 10 counts, three times a week
10 minutes, holding each stretch for 30 counts, four times a week

Above information is given in good faith however for any diseased condition please consult physician or dietician Your questions and suggestions are welcome at: For more information log on

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