Yoga for only 10 minutes every day for one month, preferably in the morning before breakfast, will give you better perceptions of your strength, balance, dexterity, and mental clarity. You’ll feel immediate stress relief after the first time and you’ll feel more effective at work already after a week!
Sit cross-legged, relax and lengthen the spine. Sit in this position a few minutes, breathe as deeply as possible. For example Inhale 3sec and exhale 3 sec. This will help make the yoga practice effective, and lower stress levels.
Sit on your knees, shoulder-width apart, keep your hands behind the body. Sit here for 3 minutes, breathe deeply and feel the back resting.
Put your right hand on your left knee, the left hand behind the body, slowly turn to the left. Look to the left. Activate breathing! Slowly return to the middle, feel how the side oblique abdominal muscles and hip muscles stretch. Repeat on the other side, switch the feet’s position.
Lie down on your back, bend your knees. Feel the stretching of the muscles in the thighs and the back.
This pose relieves the load on the spine in just a minute! Breathe deeply.
Get on your knees, keep your hands shoulder-width apart. Bring your left knee forward, between your hands. Lean forward, moving the center of gravity over your left knee. Hold this position for a minute, switch legs. This exercise relieves pain in the legs, swelling, has beneficial effect on the muscles of the back.
Lie down on your back, arms spread wide apart. Push your right knee to your chest. Then turn the body to the left. Stay here for 3 minutes, repeat on the other side. This posture stretches the whole spine, relieves back pain.