पथ्ये सति गदार्तस्य भेषजग्रहणेन किम|
पथ्येऽसति गदार्तस्य भेषजग्रहणेन किम||

When diet is wrong, medicine is of no use.
When diet is correct,medicine is of no need.
Office Yoga
People from all walks of the life experience tensions of various types-recurring, regular, continuous in nature.
The main identified Reasons for Tension Build Up are:
Natural Movements
Are curbed and movements which the body or body parts are unused to, are forced by us consciously on our body to perform.
Normal full and deep breathing in the open
Ensures enough and plenty of oxygen for our body which in turn helps to remove toxin buildups in the system. Many of us cannot afford what is now considered a luxury of breathing fresh air. Emotions such as temper, concentration and emotional balance depend on a healthy inhaling of fresh air. But in air conditioned or closed indoors sufficient oxygen is not pumped into your bloodstream.
Emotional stress build tension
Generally in an office/work atmosphere many emotions are released and more often controlled. This control of emotion leads to a emotional stress and this leads to tension buildup.
Anxiety Stress:
Builds tension when persons are under deadline stress or have a feeling of job insecurity, then the anxiety stress leads to tension buildup. Tension buildup resulting from the above has its effect without our knowledge on various parts of our body. Tension build up results in muscles becoming tensed, sore and tender.
This buildup of tension can be reduced by a few simple tension relieving yogas (exercise).
This series of tension relieving yogas (exercises) will start with yogas for the shoulder and we will bring you every week additional yogas, which will help you to relieve tension before tension gets to you. The shoulder, neck and upper back are the main tension collecting areas of tension for most people. As we generally do a lot of reading, writing, typing or word processing or just sitting on a chair for long period of time, these activities are tension causing and the idea of this section is to reduce tension buildup with the exercises.

Shoulder-Circling (Warm Up)

Start Position:
Activity:Sit in basic position on an armless chair or stool letting the hands hang loosely at your sides.
Slowly move your shoulder forward in circular manner and repeat the same in a slow backward circular motion.Let your arms be free and easy.

Shoulder-Lifting & Squeezing

Start Position:Sit in basic position with straight back with arms hang loosely at the sides.
Activity during Inhaling:While inhaling slowly draw your shoulders upwards towards your ear.
Activity during Exhaling:a. Draw your shoulders slowly backward squeezing your shoulder blades together.
Pull back as far as you can. . . .
b. While continuing to exhale bring your shoulder downwards keeping the squeeze on the shoulders gradually letting up on the squeeze till your hands reach the normal start position. At this point your shoulders must droop down as though a heavy weight is being carried in both hands.

Shoulder-Blade Squeeze

Start Position: Sit on a armless chair or stool and clasp your hands or interlace your fingers behind you at normal sitting posture with the back straight..This Yoga (exercise) starts with Exhalation :
Activity during Exhalation:Draw straightened elbows towards each other squeezing your shoulder blades together.
Activity during Inhalation: The straightened elbows are relaxed and allowed to move away from each other.
No. of times to repeat:15 repeats
Important:Synchronize movements with inhaling and exhaling.

Arm Rotation

Start Position:Place your fingertips on your shoulders with your elbows in front of you.
Activity during Inhalation: Bring your elbows towards each other and then lift both elbows together allowing the elbows to move away from each other as they pass by the sides of your head. Try to reach with your fingertips as low as possible on your shoulder blades.
Activity during Exhalation: Start lowering your elbows to the start position and while bringing your elbows together as far possible.
No. of times to repeat:10 repeats or cycles
Important: Synchronize movements with inhaling and exhaling.