| When was the last time you came home from work | | | | on your crossed knee. Keeping your back straight, |
| and felt energised, rested and relaxed? | | | | slowly turn your body to the left and look over your |
| Or do you feel tired, tense and troubled and wonder | | | | shoulder. Gently release and turn back to the centre. |
| whether you will have enough energy to cook the | | | | Change legs and twist the other way. |
| family evening meal, listen to your children talk about | | | | 3. Seated Forward Bend - Sitting on your chair, feet |
| their day and make time to be with your partner? | | | | firmly placed on the floor, breathe in and as you |
| Even if you regularly exercise, eat a balanced diet and | | | | breathe out, slowly bend your upper body forward |
| have a supportive network of family and friends, | | | | toward the ground like a rag doll. Relax and take 3 - 5 |
| chances are you will experience moments of | | | | deep breathes before slowly returning to an upright |
| overwhelm and stress during your day; especially at | | | | position. |
| work where the pressure to meet tight deadlines and | | | | 4. Seated Cobra/Backward Bend - Sit comfortably on |
| heavy workloads can leave you feeling stretched and | | | | the edge of your chair. Make sure your feet are facing |
| stressed. | | | | forward and resting squarely on the floor. Rest your |
| Stress at work can have a major impact on your | | | | palms on your thighs. Breathe in and as you breathe |
| health. The American Medical Association stated that | | | | out, gently lift your chest, lower your head back and |
| stress was the cause of 80 to 85 percent of all | | | | arch backwards. Breathe deeply and relax. Slowly |
| human illness and disease. | | | | return your body to centre. |
| Furthermore, every week 95 million Americans suffer | | | | 5. Stretch Arms Above Your Head - Sitting or |
| some kind of stress related symptom, for example; | | | | standing, raise both arms above your head and stretch |
| high blood pressure, lower back pain, migraine or even | | | | out through your fingers. Hold your left wrist with your |
| irritable bowel syndrome for which they take | | | | right hand and gently stretch over to your right. Relax |
| medication. | | | | and breathe into the stretch. Return to the centre. |
| To combat the negative effects of stress, it is vital | | | | Switch arms and repeat on the other side. |
| you spend time during your day to release the build -up | | | | 6. Neck Stretch - Sitting tall and straight, rest your |
| of stress chemicals in your body. Once released you | | | | hands on your lap. Breathe in and as you breathe out |
| feel better, more alert and able to concentrate on the | | | | slowly lower your right ear to your right shoulder. Ease |
| task at end. | | | | into the stretch and gently return your head to centre. |
| Top seven yoga stretches to help you survive stress | | | | Repeat on the other side. |
| at work | | | | 7. Chewing Gum - Pretend to chew a large piece of |
| The following easy to do yoga stretches can easily be | | | | chewing gum. Chew chew chew. Close your eyes |
| slipped into your day to help you release stress and | | | | and gently massage your cheeks, forehead, temples |
| tension in your body and calm your mind. | | | | and head with your fingers. |
| 1. Feet and Ankles Stretch - Sit comfortably on your | | | | Choose any two or three of the above yoga |
| chair. Straight back. Stretch your legs out and slowly | | | | stretches and practice them throughout your day. You |
| rotate your ankles and feet 5 times in each direction. | | | | will soon feel calmer and more able to survive stress |
| 2. Seated Spinal Twist - Sitting on your chair, cross | | | | at work. |
| your left leg over your right leg. Place your right hand | | | | |