Standing Desk Exercises: Head To Knee Yoga Pose

A treadmill desk isn’t the only way to get fit while working.  There are plenty of standing desk exercises you can do at your conversion standing desk to improve flexibility and burn calories while improving balance.  Yoga poses like the one seen below aggressively activate small stabilizer muscles throughout your body. Dandayamana Janushirasana, also known as the Standing Head to Knee Yoga Pose is one of the top standing desk exercises that you can do.  This position would fit well into a work routine because it doesn’t take up much space you don’t need to lay on the floor in your office. Just take one step back and perform.

Pictured below is the advanced posture.  If you’re like me and your flexibility is lacking, simply grab a hold of your bent knee and bring it up to your head.
Standing Yoga Head to Knee Pose
Benefits of the Pose

The core requirement for this asana is to preserve harmony. With the sense of balance you tend to be an identified person outward. Your level of persistence is also kept in check by doing this asana. It is a mind and body unison which creates greater influence. A state of equilibrium is brought in your life. A great and tranquil mind is constantly useful for a fast decision and Dandayamana Janushirasana lets you do that. Peace prevails when anxiousness tries to take control of your mind. It makes you a favorable and forthcoming individual.

Work Benefits: Release of anxiety and a sense of peace.  You probably want to clear your “TO-DO” list before performing this exercise in order to have a clear mind.

Your Mind

Level of agility and adaptability rises by frequently executing the asana. The digestive and reproductive systems expand due to the massaging done during the asana.  Pancreas feature much better by constant execution of this asana. Therefore, maintains the sweets degrees and brings a breath of fresh air to all diabetic people. You keep in mind things much better as it improves your memory. Blood flow enhances the performance of your physical body.

Work Benefits: Improved memory from inn reflection.  Improved focus and productivity   (a nice walk outside…. on steroids)

Your Body

The adaptability improves the sciatic nerve. It strengthens your limbs and your hands which are a great support group for your physical body. Every muscle of your physical body is extended to its max. It tightens the abdominal muscles causing toning of your abdomen. It reinforces your back muscles which provides you a stable posture. Your arms and triceps muscles are toned because of the conditioning of the muscles. Because of the toning of the stomach and thigh muscles your body obtains firmness. The sagging muscle cells no longer exist. Massaging of interior organs creates an excellent outside which is reviewed your physical body. A regular performance of this asana would bring lot of enhancement in your life.

Work Benefits: This is where we touched on the fitness.  A healthier and happier you….

Caution: Please do the pose correctly and make sure that you can do the pose before trying it in your busy office. Make sure your muscles are fully capable of doing the pose correctly. If you need help in learning the exact position. Please follow the steps in the video below:

 

As you can see this simple Yoga pose can bring your mind and body to a better place. I hope you can easily see the benefits of this pose as well as the benefits of a standing desk. These two combined philosophies can bring health and wellness to your work and personal life.

A Muscle Building Tip That May Work Wonders at Work

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Maybe you want to build up your muscles for your health, or maybe you just want to look good – there’s nothing wrong with that. Whatever your reason, there’s a right way and a wrong way to go about it at work. The truth is, any kind of mass building program is beneficial to your heart as well as to your muscles. But if you’re trying to build up your muscles, there are particular muscle building workouts that are designed specifically to help you.

Standing Desk Stretch

www.waterskimag.com

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In order to increase the size of muscle, the muscle must be stimulated. One way of providing the stimulation your muscles need is to exercise so your muscles will grow in size. A muscle building tip that has helped many to attain their goal is to begin training with free weights. Strength and resistance exercise will also help by motivating your muscles to develop.

A workout routine of lifting weights combined with strength training exercises will begin to gradually bulk up your muscles. Muscle building workouts done on a regular basis will not only develop muscle mass but will add to your overall health. If you are a beginner, you will want to start out with lighter free weights and slowly increase the amount of weight you lift and the number of repetitions you perform.

Free weight training along with strength and resistance training will gradually help your body develop muscle. You can use this muscle building tip to your advantage if you remember that Rome wasn’t built in a day, and your muscles won’t be built in a day either. Building muscle is a slow process, but perseverance is the keyword to success. Anyone who has gone through the process of building up their muscles will confirm that they have been discouraged by the apparent lack of progress, but eventually they reached and maintained their goal.

Mass building workouts along with strength training will further enhance your chances of success in building muscle. Bench presses, pull-ups, push-ups, squats, and/or other exercises that target specific muscles are very effective in building muscle. It is important that you rest in between muscle building workouts to allow your muscles time to recover.

Whether you are a beginner or a pro, one common occurrence while doing muscle building routines is the possibility of muscle spasms. A muscle spasm occurs when a voluntary muscle (those you can control)bunches up and tightens. Muscle spasms can occur for several reasons or no reason at all, with the result being a painful muscle contraction, or muscle spasm. Muscle spasms can sometimes be relieved by resting the muscle, massaging it or by moving around. The best way to avoid these painful spasms is to do proper warm-up exercises, and let your muscles rest in between workouts.

If you want to be successful in your efforts to build muscle mass, it is important to follow these and other muscle building tips when you begin your muscle building routine.

Standing Desk Exercise Routine

best-standing-desk-office-workoutIf you are interested in using a standing desk, here is a helpful exercise routine that works well in a standing desk office.  This article will show you how you can get in plenty of muscle toning exercise that you can do right at work and all you’ll need is a desk (or table) and a chair.

Well, there is a way to get some exercise into your day and that way is to simply exercise at your standing desk. No, that was not a typo. Here is a little routine that you can do right at behind with your standing desk. It doesn’t take up much time and while it will not make you a candidate for the next fitness competition, it will give your muscles enough work to stay firm.

Complete one set of each exercise in order. Do 10 to 20 repetitions of each exercise, and follow with 1 to 2 more sets in order if time permits it.

Chair crunch:
Sit tall in a chair with your feet flat on the floor. Begin to slowly round your upper back downward until you feel your abdominal muscles tighten. Hold for 3-5 seconds, and then return to the start position.

Squats:
Standing behind your desk, sit back into a squat like you are sitting back down in a chair, keeping your weight on your heels and your knees behind your toes. When you are almost in a sitting position, push yourself back to the standing position using your leg muscles.

Calf raises:
Stand behind your desk and put your hands on the desk for balance. Lift yourself up onto the balls of your feet. Hold for 3 to 5 seconds, and then lower yourself back down to the floor.

Desk pushup:
Stand 4 to 5 feet away from your desk and put of your hands on the edge of the desk. Relax your lower body and using just your arms, lower your chest down toward the desk and stop when your chest is about 3 to 6 inches away from it. Then push yourself back up to the starting position again using only your arms.

Working businessman

http://www.breakpal.com/office-exercises

Cool Down:
After you have completed each exercise for the amount of repetitions and sets you can do, sit down and straighten your legs. Now gently reach for your toes until you feel you can’t go any further, hold for 10 seconds (do not bounce), then return to the starting position. Next, reach your arms out to your sides as far as you can. Keeping them fully extended, bring them slowly to the front and cross them over each other as far as you can. Hold for 10 seconds, and then return them to your sides. Now, reach your arms over your head as far as you can, hold for 10 seconds, and then return them to your sides.

Taking the time to do this simple but effective exercise routine at the office will help to keep you toned and you can do it even with the worst schedule possible because it can be done during your lunch break and still leave you enough time to eat your lunch.
Enjoy your workout.