After a long day at work, this routine helps us to find the energy to get through the evening. Be opening the shoulders and chest and mobilizing the spine, it eases the stress of sitting for hours henced over a desk, and also helps to clear the mind of the day’s clutter.

I first suggest a period of Silent Sitting, which allows your mind to clear the thought of the day. Feel firmness of the Floor beneath your sitting bones anchor your body, allowing the spine to lengthen and the upper body to rest form tension.

If your knees feel stiff in the kneeling poses, place a folded blanket at the back of your knees and block under your buttocks. If your ankles hurt, a folded blanket or two beneath your shine or a rolled towel under the ankles will also help.

energizer alternate nostril breathing

1. Sit cross-legged, ready for Alternate Nostril Breathing. Rest your hands on your palms facing upwards. Bring the tips of your index fingers and thumbs together for Chin Mudra. Close your eyes and watch your natural breath.

2. On your right hand, bend the index and middle fingers down, so that your thumb is free to close your right nostril, and your ring and little fingers are together, ready to close your left nostrils. Block your right nostril Exhale through the left for 4 counts. Inhale through the left for 4 counts. Change blocking the left nostril Exhale through the right. Change and exhale through the exhale through the left to complete a full round. Do 2 more rounds.

energizer kneeling poses

1. Come up to kneeling and bring your arms into Cow Face pose. Take your right hand behind and up your back. Bring your left arm up your hand. Bending the elbow so that your forearms come down your back to clasp the fingers of your right hand. If this is difficult, use the yoga belt

2. Stay kneeling, but tuck your toes under and sit on heels. Exhale and interlace your finger, stretching your arms up over your hand, keeping them straight. It is common for the toes to hurt a little here, but you should not experience any knee pain. Stay in this pose for just a few second at First.

energizer kneeling poses /shoulder rolls

1. Exhale releasing your hand. With your left hand right thigh and your hand behind you on your left buttock, twist to the right. Inhale, moving back to the center. Change the interlace of your fingers and repeat Steps 4 and 5,twisting to the left, if your toes are too painful, put your feet flat again and build up gradually to sitting on heels.

2. Still kneeling put your Feet flat again.inhaleand move your shoulder forward and up. Exhale moving them back down.repit Twice more.Revese, moving back and up as you inhale and forward and down as you exhale twice more.

Tags: yoga exercise