Office Yoga

Sitting at a computer for long periods often causes neck and shoulder stiffness. Try doing these yoga exercises at your desk to relieve tension and stress as well as to help stretch the neck, shoulders, back, arms and hips.



Slow Motion Dive

Sit erect in a chair with your hands on your knees and inhale fully. As you exhale, slowly lower yourself with your hands to knee level and let your head hang freely. If you can go further, place your hands on the floor and continue to lower yourself. Pause there up to one minute, breathing fully, letting the weight of your head stretch out your neck and spine. Then, inhaling, lift yourself up with your arms, head still hanging until last. This pose stretches the neck, shoulders and upper back.

Seated Neck Stretch

Sit comfortably in a chair, breathing fully. Place your right hand behind your left ear, grasping the base of your skull. As you exhale, gently pull your skull to the right, stretching your neck, then turn and look at your right knee. Pause, gently pulling and breathing fully, then release. Repeat on the other side. This pose stretches the neck muscles.

Seated Half Moon

Sit comfortably in a chair, breathing fully. Place your right hand on the seat of the chair or the floor. With your left palm up, inhale and lift your left hand up, then exhale, curving to the right. Be sure to move sideways, rather than forward. Repeat on the other side. This pose releases the ribcage.

Seated Twist

Sit comfortably in a chair. Inhale and straighten your spine. As you exhale, bring your right hand across to your left knee and turn in your low spine to the left. Hold the position as you inhale, then as you exhale try to turn further, using your ribcage. Hold the position as you inhale, then exhale turning your head if possible. Repeat on the other side. This releases the neck and ribcage.

Circle of Joy
Sit comfortably in a chair. Interlace your fingers. Exhale and press your arms forward, palms away from you. Inhale and lift your arms overhead, palms up. Exhale, releasing your arms to the side and around behind you. Interlace your fingers, palms away from you and inhale, straightening your elbows as much as possible. Exhale, bending forward. Inhale, release your arms and sit up. Repeat as desired. This stretches the neck, shoulders, arms and back, releasing all the muscles used in breathing.

Bent Knee Dive

Sit comfortably in a chair. Place your left ankle on your right knee. As you exhale, lower yourself forward, head hanging. Pause and breathe, then raise yourself with your arms, head hanging until last. This pose stretches the neck, shoulders, back and hips.

Visit Yoga in the office: A quick and effective stretch for more positions to help stretch the wrists, neck, shoulders, back and legs.

Sore Throat Remedy

The next time you have a sore throat, try this remedy. A concoction of the Chinese herb “Kam Cho” and dried salted lime (ham kat). Put about 2-3 pieces of the “Kam Cho” and 1 dried salted lime in a cup of hot water. Let it brew for about half an hour or more and you can drink it. Pour hot water in the mixture again and let it brew again for a second round.

“Kam Cho” is not an expensive herb but it is very effective in curing sore throats. You can buy it at any Chinese medicinal shop, just buy 100 gm and you can make about 5-6 cups. The dried salted lime can also be bought at some of the Chinese medicinal shop.

The concoction helps to soothe the throat, reduce coughing and also cools down the body.

My Daily Health Supplements

For me, my daily supplements form an important part of my health regimen. Supplements enhance our diet as generally, it is difficult to maintain a diet that meets the standard requirements of all nutrients. Moreover, we tend to eat only food that we like, resulting in deficiency in some nutrients. Supplements help to fill in those gaps for people who are generally healthy but for some reasons can’t eat a well-balanced diet every day.

My daily health supplements consist of the following:-

Spirulina

I actually started taking Spirulina when I was informed by the doctor that I was anaemia after I went for a medical check-up. I found out that Spirulina can counter anaemia and after taking it for a year, when I went for my yearly medical check-up, my anemia problem had gone.


Spirulina has a rich source of nutrients, containing up to 70% protein, B-complex vitamins, phycocyanin, chlorophyll, beta-carotene, vitamin E, and numerous minerals. Spirulina promotes health in many ways. It powerfully protects from oxidant stress and strongly supports the immune system and a healthy inflammatory response.

Super EPA Omega-3

This fish oil supplement has many benefits which include the following:-

- Lowers cholesterol and promotes healthy heart
- Improves mood, memory and concentration
- Relieves aching and inflamed joints


Calcium with Magnesium and Potassium

As I am lactose-intolerant, (I get diarrhoea when I drink too much milk) I take calcium supplements to help me obtain calcium which is a very important mineral to maintain strong bones.

Magnesium is needed for calcium absorption as magnesium suppresses parathyroid hormone (PTH) which draws calcium out of the bones and deposits it in the soft tissues and stimulates calcitonin which increases calcium in our bones and keeps it from being absorbed in our soft tissues. preventing osteoporosis and arthritis.

In conjunction with calcium and potassium, magnesium regulates heart rhythm. It also plays a role in the production and use of insulin.

Vitamin C and Zinc

Vitamin C enhances immunity, minimizes cold symptoms, speeds wound healing, promotes healthy gums and prevents cataracts and helps to protects against forms of cancer and heart disease. Zinc has many benefits; it helps to prevent colds, flu, conjunctivitis and other infections.

I normally take Redoxon Effervescent; dissolving 1 tablet in a glass of water. It is a nice refreshing drink with all the benefits of Vitamin C and Zinc.

"Super Foods" for a Healthy Body

The following group of foods are called "Super Foods" as they can help to ward off heart disease, cancer, cholesterol, and more.


Oily Fish



Such as sardines, salmons and mackerels are the best known source of omega-3 fatty acids, which discourage the clotting tendency of the blood.

Yogurt

It encourages healthy bacteria to your gut to thrive and inhibits the growth of harmful bacteria and yeasts. Yogurt helps to relieves gastrointestinal disorders, diarrhea, constipation, irritable bowel syndrome and food poisoning and prevents bad breath. Yogurt is also a great source of calcium.

Tomatoes

Lycopene, the natural pigment that makes tomatoes red, can help to reduce the risk of prostate cancer. It can also offer protection against cervical cancer of the cervix in women.


Shiitake Mushrooms
It contains a compound called lentinan, which is thought to protect against cancer in two ways. It prevents normal cells from developing into tumours and also inhibits the growth of tumours.

Milk

It is a good source of protein and the calcium it contains is readily absorbed by the body.
Milk has essential B vitamins as well as phosphorus and zinc (which boosts the immune system).



Pineapple
It is rich in vitamin C and contains beta carotene, a helpful antioxidant which protects the immune system. It also has generous amounts of fibre which is helpful if you have problems with constipation.

Soya

Soya beans contain an amazing range of health-protective and disease-fighting compounds. They are rich in isoflavones, a group of hormone-like substances that behave a similar way to natural oestrogen, which are known to combat heart disease, cancer and other serious illnesses. Soya also contains several types of antioxidants that help to protect against various forms of cancer, including breast, prostate and colon cancer.

Prunes

Prunes are very effective in relieving constipation as they contain a substance called hydroxyphenylisatin which stimulates the muscles of the large bowel. They also provide potassium, iron and vitamin B.


Walnuts


Walnuts are a powerhouse of nutrients. Walnut lower blood cholesterol levels and thereby helps to protect the heart from disease. Their polyunsaturated fats supply essential fatty acids that the body cannot manufacture for itself (these have a special function in blood clotting).

Bananas
Bananas are high in natural sugar which is released quickly into the bloodstream providing a rapid source of energy. They are packed with potassium, a mineral crucial for muscle and nerve function. Bananas also contain starch for energy as well as vitamins B3, B6 and C.




Blueberries
Naturally sweet, rich in vitamin C and high in fibre, blueberries makes delicious desk snacks. They may be helpful in improving eyesight and protecting against eye disorders. Blueberries contain anthocyanins, antibacterial compounds that are highly effective in fighting E coli bacteria, the cause of many gastrointestinal and urinary tract infections.



Leafy Vegetables

Spinach, all varieties of cabbage, pak choi, rocket, curly kale and spring greens are easily available dark green leafy vegetables. In addition to providing essential vitamins, mineral and fibre, they contain concentrated phytochemicals – natural compounds that are believed to help combat certain forms of cancer. These vegetables may also protect against heart disease by helping to prevent the clogging of blood vessels.

A word of advice, take these foods in moderation as too much of one thing is not good for the body.

My "ECO" Yoga Mat

Recently, I bought a new yoga mat over the internet. I was surfing the net when I came across the "Earth-Friendly" ECOmat™ listed in Crescent Moon website. Crescent Moon is a company that produces Yoga products that are innovative, functional and stylish.

What attracted me to the "Earth-Friendly" ECOmat™ is that it has a very innovative feature – it is a folding mat!

If you have been practicing for awhile you know that most mats develop edges that curl up and can get in your way. The reason these edges curl is because you have to 'roll' the mat up to transport and store it. By designing a foldable mat, they have eliminated the curled edges and kept the top surface of the mat cleaner as the top surface never comes in contact with the bottom due to the way the mat folds. With regular mats, every time you roll up the mat the dust and dirt from the bottom of the mat touches the top.

The "Earth-Friendly" ECOmat™ is made from patented TPE (Thermal Plastic Elastomer) foam which is non-hypoallergenic. The mat is fully bio-degradable and no toxins were produced in its production and the mat is 100% PVC free!

I received the mat about one week after I placed my order. The mat had to be shipped from USA as it is not available at Crescent Moon’s regional office in Singapore.

I have been using the ECO mat for more than a week now and found that the printed bamboo patterned micro-channel grooves do provide a better grip for my poses. I had been facing problems with my previous mat especially for the “downward dog” pose where my hands kept sliding due to the poor traction.

I am happy with the mat as it folds for easy storage and it is very lightweight (no need to lug a heavy mat while climbing the stairs to attend classes at That’s Yoga 3rd Floor studio) and it is very easy to keep clean.

Simple Stretching Exercises

Stretching reduces the risk of injury and stiffness, increases the range of movement in your joints and improves flexibility. The stretching exercises shown below should only take a couple of minutes to perform. Carry out stretches in a slow and controlled manner and do not hold your breath. Exhale as you move into the stretch and breathe normally as you hold the stretch.


1. Calves

Step your left leg forward and bring your right foot up into its toes. Bend your knees and place both hands on your left thigh for support. Press your right heel down towards the ground until you feel a slight stretch in your right calf. Hold this stretch for 15-20 seconds, then change legs and repeat. It you wish to increase the stretch, face a wall and use both hands to push against the wall.

2. Hamstrings
Place your right leg a little way out in front of you. Bend your left leg and place both hands on your left thigh for support. Slowly and without rounding your back, lean forward until you feel a slight stretch at the back of your right leg or behind your right knee. Hold this stretch for 15-20 seconds, then change legs and repeat. If you wish to increase the stretch, place your front leg on a step or low stool


3. Thighs
Place your right hand on the back of a chair for balance. Bend your left leg behind you and take hold of your ankle with your left hand. Without bending, slowly move your knee backwards until you feel a gentle stretch in the front of your thighs. Hold this stretch for 15-20 seconds then change legs and repeat.



4. Chest

Stand next to a wall. Place your left palm against the wall at about shoulder height with your arms slightly bent. Without straining, gently rotate your body to the right until you feel a stretch across your chest. Hold this stretch for 15-20 seconds, then change arms and repeat.



5. Shoulders
Cross your left arm in front of your body at shoulder level and place your right hand just behind the elbow. Use your right hand to gently pull your left arm further across your body until you feel a slight stretch at the back of your shoulders. Hold this stretch for 15-20 seconds. Relax both arms for a moment, then change arms and repeat.

(Taken from Reader’s Digest Healthy Bones, Muscles and Joints)

Strength Training Exercises

Below are 3 strength training exercises which you can perform 2-3 times a week to help you maintain muscle strength. Strong muscles help to protect against joint injury and can help you to avoid falls and fractures by keeping you balanced and mobile. Perform each exercise for one set of 8 -12 repetitions, rest for a minute, and perform a second set of 8-12 repetitions. Remember to do some warm-up exercise before each workout.

Chair-assisted Squats

This exercise works the quadriceps muscles in your thighs and your buttock muscle and improves bone density in your hips and legs.

1. Stand behind a chair with your legs shoulder width apart. Rest your hands on the back of the chair for support.

2.Inhale and bend your legs to lower yourself down towards the floor. Keep your back upright and do not bend your legs past a 90-degree angle. Hold for a moment as you push yourself back up to the starting position.

Leg Curl

This exercise concentrates on your hamstrings, the muscles along the back of your thighs and improves bone density in your hips and legs.

1.Stand facing a wall, about an arm’s length away, with your feet hip-width apart and your right foot placed about a step back. Place your palms flat on the wall at shoulder height and lean in towards the wall.

2.Exhale as you bend your right leg to curl your right foot up behind your buttocks. Do not bend your leg any further than feels comfortable. Hold for a moment, then inhale as you lower your foot back down to the ground. Repeat with the other leg.

Standing Chest Press

This exercise works your chest and shoulder muscles and triceps and improves bone density in your arms and shoulders.

1.Stand feet facing a wall, about an arm’s length away, with your feet shoulder width apart. Put your palms flat on the wall at shoulder height and slightly wider than shoulder width apart.

2.Inhale and slowly bend your arms, leaning your body in towards the wall. Keep your stomach tight and your back straight. Exhale as you push yourself back up to starting position.

You can incorporate this exercises into your yoga practice routine or do this exercises in the office during your lunch break.

(Taken from Reader’s Digest – Healthy Bones, Muscles & Joints)