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How to do a Surya Namaskar (Sun Salutation) while seated at your desk.

Many of us have sedentary jobs. Sitting for long periods without frequent, short breaks negatively affects our overall health and can result in reduced productivity in the long term.

For instance, staring at your computer screen can result in frequent headaches, back and neck pain and even blurred vision.

Surya Namaskar is a sequence of asanas (postures) that increase blood circulation, decrease stress, lengthen and tone your muscles, improve joint flexibility and aid the digestive system.

-Move your chair slightly away from your desk.

-Apply the brakes.

-Move your footrest in front of your chair.

-Remove your shoes.

-Sit.


And we begin …

1. Sit tall with your feet on your footrest and your hands (palm down) on your thighs.

2. Take a few deep breaths.

3. Breathe in.

4. As you breathe out, bring your palms together (as if you are praying) in front of your heart.

5. As you breathe in, lift your arms up as far as you feel comfortable.

6. As you breathe out, lean forward, bringing your stretched arms forward and down under your right leg.

7. As you breathe in, lift your right leg up.

8. As you breathe out, lower your right leg onto your footrest.

9. As you breathe in, lift your left leg up.

10. As you breathe out, lower your left leg onto your footrest.

11. Place the palms of both hands on your shins.

12. As you breathe in, move your chest forward and up, looking straight ahead.

13. As you breathe out, lean forward and down.

14. Grab the sides of your chair with both hands.

15. As you breathe in, lift your chest and head up.

16. As you breathe out, lean forward and down.

17. Bring your arms forward.

18. As you breathe in, lift your arms up as far as you feel comfortable.

19. As you breathe out, lower your arms and bring your hands (palm down) to rest on your thighs.

Surya Namaskar can be practiced as many times as you wish. For best results and to feel energised, practice it first thing in the morning.

Good luck! Be consistent!

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  • Yoga
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