Relaxation Techniques at Workplace

Easy Exercises
for Relaxation
at Workplace
January 25, 2017
www.dsvv.ac.in
http://media.photobucket.com/image/nature/bsbermz101/nature.jpg
Need for Relaxation at Workplace

Workplace
Stress / Fatigue
is a common sight
these days
http://wellergize.ca/images/content/ww_fatigue_s.jpg
How To
Overcome This?
www.unisa.edu.au/news/2009/images/workplace_fatigue_websize.jpg
January 25, 2017
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How to Overcome Stress / Fatigue?

Most Basic Exercise
Sit Straight
Drink Sufficient
Amount of Water
Easy Exercises
For 10-15 minutes
After Every 2 hours

thehealthylivinglounge.com/wp-content/uploads/2009/06/yoga-at-work.jpg
January 25, 2017
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Easy Exercises for Relaxation

Reflexology Techniques
for Normal Health
Potent Point Exercises
for Relaxation
Neck & Shoulder
Relaxation
Full Body Relaxation
Relaxation Through
Deep Breathing
http://www.applesandpeanutbutter.net/wp-content/uploads/
2010/01/20100127-Lifestyle-changes-to-help-boost-your
-immunity-POSTED.jpg
Role of Water in Relaxation

January 25, 2017
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Reflexology
Techniques for
Normal Health
January 25, 2017
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Reflexology techniques for

normal health
Walk bare-foot on uneven

ground for 5 min
OR
Walk on dew-drenched grass
early morning for 5 10 min
images.google.com search walking barefoot on grass
images.google.com search walking barefoot on gravel
January 25, 2017
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http://www.bestonhealth.com/travel/india/health%20centers/acupressure/acupressure2.asp?id=43
1 Reflexology techniques for

normal health
Hold fingertips of both
hands together
Keep fingers apart
Inhale
While inhaling, press
fingertips of one hand
against fingertips of
other hand
January 25, 2017
images.google.com search - fingertips press
www.dsvv.ac.in

normal health
While exhaling, relax
pressure on fingertips
Exhale
Continue for 2 3 min

Repeat this up to 2
times a day
January 25, 2017
images.google.com search - fingertips press
www.dsvv.ac.in

normal health
Interlock the fingers
Hold the hands in front of
the chest
fingers of left hand against
those of right hand
images.google.com search fingers interlocked
Inhale
January 25, 2017
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www.acupressure.com/
articles/immunesys.htm#top

normal health
While exhaling, release
the pressure
Exhale
fingers of right hand
against those of left hand
While exhaling, release
the pressure
January 25, 2017
Inhale
images.google.com
search fingers
interlocked
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10

normal health
Continue for 2 3 min
Repeat twice a day
images.google.com search fingers interlocked
January 25, 2017
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11

normal health
Clench your teeth
firmly, with lips
maximum apart
Breathe In
images.google.com search teeth clenched
Breathe in through the

mouth, feeling the cool
air entering the mouth
January 25, 2017
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12

normal health
Close the mouth &
exhale slowly
through the nose
Exhale
Continue 5 6 times
Repeat twice a day

January 25, 2017
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13
January 25, 2017
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14
Potent Point
Exercises for
Relaxation
January 25, 2017
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15
Hold left foot with both

hands
Fingers of hands should
be on top of foot &
thumbs of hands should
be on padded part of
foot just below the toes
January 25, 2017
images.google.com search massage the foot bottom
www.dsvv.ac.in
16
Press the padded part

of foot just below the
toes with the help of
thumbs for 30 sec
Repeat the same
procedure for right foot
for 30 sec
January 25, 2017
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17
Hold the toes of right

foot with right hand as
shown in the figure
images.google.com search self massage the foot bottom
Hold the heel of right

foot with left hand
January 25, 2017
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18
Rotate right foot 5 times

clockwise & 5 times anticlockwise along with
deep breathing
Repeat the same

procedure for left foot
January 25, 2017
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19
Place fingers on top of

left foot such that the
thumb supports the sole
Move fingers in small
circular motion on top
& sides of foot & ankle
Continue for 30 sec
January 25, 2017
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20
Move the palm of

right hand over the
sole of left foot from
heel to toes for 30 sec
Repeat for right foot
January 25, 2017
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21
Massage with small &

gentle strokes the top &
sides of foot
Start from ankle &
move towards the toes
Use both the thumbs & the palms

of both hands for massaging
January 25, 2017
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22
Continue for 30 sec

for one foot
Repeat the same
procedure for other
foot
January 25, 2017
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23
Place the thumb in

reflex point of solar
plexus of the foot as
shown in the figure
Place the fingers on top
of the foot
images.google.com search
self massage the foot bottom
January 25, 2017
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24
Take a deep breath

Hold the breath while
pressing on the reflex
point
Release the breath as
the pressure is released
slowly
January 25, 2017
images.google.com search
self massage the foot bottom
www.dsvv.ac.in
25
Repeat 2 3 times for

one foot & then change
the foot
Same procedure can be
done in the palm of
hand also as shown in
the figure
January 25, 2017
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26
January 25, 2017
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27
Neck & Shoulder

Relaxation
January 25, 2017
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28
1 Neck & Shoulder Relaxation

Inhale
Sit straight; Neck straight

While inhaling, slowly move
the neck backwards
While exhaling, slowly bend
the neck forward
Repeat 4 times
Caution: Move neck very slowly
Neck Pain Forward Bending
January 25, 2017
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Exhale
pubs.ext.vt.edu/442/442-083/L_IMG_neck.JPG
29

Inhale
While inhaling, slowly bend

the neck towards left
While exhaling, slowly come
to the center
Exhale
January 25, 2017
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30

While inhaling, slowly bend
the neck towards right
to the center
Inhale
Repeat 4 times
Exhale
January 25, 2017
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31

Inhale
While inhaling, slowly turn

the neck towards left
to the center
static-p3.fotolia.com/jpg/00/13/81/98/
400_F_13819889_lAVd1GwTmcn
2ODTkOE0kv5SXBojlJZku.jpg

January 25, 2017
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32

While inhaling, slowly turn
the neck towards right
Inhale

to the center
Repeat 4 times
Exhale
January 25, 2017
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33

Rotate the neck clockwise,
very slowly; inhale when
neck is up; exhale when
neck is down
Repeat 4 times

January 25, 2017
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34

Rotate the neck anticlockwise, very slowly;
inhale when neck is up,
exhale when neck is down
Repeat 4 times

January 25, 2017
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35

Sit straight, neck straight
Keep hands in the lap
Rotate shoulders clockwise,
slowly; inhale when
shoulders are up, exhale
when shoulders are down
tbpiukgroup.homestead.com/files/stretchsh.jpg
Repeat 4 times
January 25, 2017
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36

Rotate shoulders anticlockwise, slowly; inhale
when shoulders are up,
exhale when shoulders are
down
tbpiukgroup.homestead.com/files/stretchsh.jpg
Repeat 4 times
January 25, 2017
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37

Back straight, neck straight
Keep hands on shoulders
Rotate shoulders clockwise,
slowly; inhale when
shoulders are up, exhale
when shoulders are down
4.bp.blogspot.com/_F0wUg9dMFLc/
SGjkB1WKM8I/AAAAAAAAAEA/
ZoS0F9g1HmY/s400/shoulder%2
Bsocket%2Brotation.JPG
Repeat 4 times
January 25, 2017
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38

Keep hands on shoulders
Rotate shoulders anticlockwise, slowly; inhale
when shoulders are up,
exhale when shoulders are
down
4.bp.blogspot.com/_F0wUg9dMFLc/
SGjkB1WKM8I/AAAAAAAAAEA/
ZoS0F9g1HmY/s400/shoulder%2
Bsocket%2Brotation.JPG
Repeat 4 times
January 25, 2017
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39
January 25, 2017
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40
Full Body
Relaxation
January 25, 2017
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41

Taad Aasan
Lock the fingers of hands
& place them on the head
palms facing the sky
1
Take a deep breath, stand

on your toes & stretch the
hands & body up
January 25, 2017
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www.yogamax.net/wp-content/uploads/
2009/08/urdhva-tadasana.jpg
42

Taad Aasan
Breathe out & bring the

hands & foot down
Repeat this procedure 8
times
January 25, 2017
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www.yogamax.net/wp-content/uploads/
2009/08/urdhva-tadasana.jpg
43

Tiryak Taad Aasan
Take about 1 feet

distance between the legs
Lock the fingers
stretch the hands up
palms facing the sky
Take deep breath
January 25, 2017
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www.zentrajapan.com/asanas/
index/tiryaka-tadasana.jpg
44

Tiryak Taad Aasan
Breathe out & bend left

through your waist
Breathe in & come to the
center
Breathe out & bend right
Breathe in & come to the
center
Repeat 4 times
January 25, 2017
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www.zentrajapan.com/asanas/
index/tiryaka-tadasana.jpg
45

Kati Chakrasan
Take 1.5 - 2 ft distance
between the legs
3
Spread out the hands

parallel to ground
palms facing ground
Take a deep breath
static-p4.fotolia.com/jpg/00/13/23/43/400_F_13234344_
GzbzcffRPsLQZHOOwwk2zMHD30DSmuas.jpg
January 25, 2017
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46

Kati Chakrasan
Breathe out & turn left
Keep right hand over

left shoulder & left
hand behind the back
Twist from your waist
& see the ankle of right
leg from the side of left
shoulder
January 25, 2017
www.dsvv.ac.in
1.bp.blogspot.com/__RKok00LRBE/SmMpchCRHvI/
AAAAAAAAAv4/Cyt2WUprDnU/s320/Katichakrasana.JPG
47

Kati Chakrasan
Breathe in & come to
center
static-p4.fotolia.com/jpg/00/
13/23/43/400_F_13234344_
GzbzcffRPsLQZHOOwwk2z
MHD30DSmuas.jpg
Breathe out & turn

right
Keep left hand over
right shoulder & right
hand behind the back
January 25, 2017
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1.bp.blogspot.com/__RKok00LRBE/ 48
SmMpchCRHvI/AAAAAAAAAv4/
Cyt2WUprDnU/s320/Katichakrasana.JPG

Kati Chakrasan
Twist from waist & see
ankle of left leg from
side of right shoulder
Breathe in & come to

center
Repeat this procedure
4 times
January 25, 2017
www.dsvv.ac.in
1.bp.blogspot.com/
__RKok00LRBE/SmMpch
CRHvI/AAAAAAAAAv4/
Cyt2WUprDnU/s320/
Katichakrasana.JPG
static-p4.fotolia.com/jpg/00/
13/23/43/400_F_13234344_
GzbzcffRPsLQZHOOwwk2z
MHD30DSmuas.jpg
49
January 25, 2017
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50
Relaxation
Through
Deep Breathing
January 25, 2017
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51
1 Relaxation By Deep Breathing

Sit with back straight
Breathe in and stretch
out your hands
Breathe out and join
your hands in front
Repeat 5 times
January 25, 2017
static-p4.fotolia.com/jpg/00/13/23/43/400_F_13234344_
GzbzcffRPsLQZHOOwwk2zMHD30DSmuas.jpg
www.dsvv.ac.in
http://www.acupressure.com/articles/immunesys.htm#top
52

Spring Movement
Clench your fists &
keep in front of chest
While inhaling stretch
out the hands
While exhaling bring
back the hands with a
jerk motion like spring Repeat 4 times
image.shutterstock.com/display_pic_with_logo/77552/77552,
1195215591,9/stock-photo-two-fists-isolated-on-whitebackground-7017949.jpg
2.imimg.com/data2/YS/MI/MY-/single-spring-250x250.jpg
January 25, 2017
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53

Sit with back straight
Inhale
Do deep breathing for
2 5 min
Gently control your
respiratory system,
making each breath
Exhale
longer & deeper than
the last one
January 25, 2017
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54

Breathe out any
tensions, that you feel,
are restricting your
lungs from moving fully
& naturally
Feel that your mind is
becoming clearer with
each breath
January 25, 2017
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Inhale
Exhale
55

Notice the resistance
your mind creates
Notice the worries &
judgments your mind
comes up with
Take several deep
breaths & dissolve these
barriers
January 25, 2017
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Inhale
Exhale
56

Breathe deeply & gently
Remember you are
breathing in vital life
force
Inhale
Exhale
www.awgp.org
January 25, 2017
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57

Hold the breath at the
top of inhalation for a
moment feel its
fullness
Inhale
www.awgp.org
January 25, 2017
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58

Exhale smoothly,
letting your hands drift
down into your lap
relax
feel the vitality of
breath circulate
throughout your body
www.awgp.org
Exhale
January 25, 2017
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59
January 25, 2017
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60
Role of Water
In Relaxation
http://3.bp.blogspot.com/_e-mPA_6ZQyg/RlT8glY2P3I/AAAAAAAAB0A/uEEWGIej1rw/s400/Boy+Drinking+Water.jpg
Importance of Water
70 wt% of human body is water
Reduction of water
2% in body's water
dehydration
http://www.getyourserenity.com/blog/media/blogs/a/dehydration.gif
http://www.iknow2.net/wp-content/uploads/2009/12/dizziness.jpg
January 25, 2017
daytime fatigue
excess thirst
fuzzy memory, nausea
difficulty in focusing
lightheadedness
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http://www.associatedcontent.com/article/124062/the_importance_of_water_to_health_and.html?cat=5
62
Importance of Water
Reduction of water
4-5% in body's water
20-30% in work &
exercise performance
10% in body's water

http://www.eheintl.com/newsltrs/images/chronic_fatigue_syndrome.gif
January 25, 2017
significant health risks

A week without water
surely result in death
www.dsvv.ac.in
63
Importance of Water
Drinking Water
When & How
How Much Water is Needed

Daily?
Minimum 8-10 glasses daily
If you exercise, especially in
hot weather, increase this to
12-15 glasses
http://www.colon-cleanse-with-detox-diet.com/images/benefits-of-drinking-water-001.jpg
January 25, 2017
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64
Importance of Water
Drinking Water
When & How
http://cawaterkeeper.org/images/Kid_Drinking_Water.jpg
When you should drink water?

Immediately after getting up in
the morning (Usha Paan)
Before sleeping in the night
hour before meal
1 hour after meal
Whenever
Just before taking caffeinated

you feel
or alcoholic beverages
thirsty
January 25, 2017
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Vitthaldas Modi, Rogon Ki Saral Chikitsa (Hindi), Aarogya Mandir Prakashan:Gorakhpur, 2007.
65
Importance of Water
Drinking Water
When & How
http://munfitnessblog.com/wp-content/uploads/2008/02/drink-water-during-meal.JPG
January 25, 2017
When you should not drink

water?
During meal
(dilutes gastric juices)
Immediately after meal
(dilutes gastric juices)
Immediately before meal
(reduces hunger)
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Dr. Rakesh Jindal, Prakratik Ayurvigyan (Hindi), Arogya Seva Prakashan:Modinagar, 2005.
66
Drinking Water
When & How
The Alternative
for Water is
WATER
ONLY
(neither cold drink nor hot drink)
January 25, 2017
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Dr. Rakesh Jindal, Prakratik Ayurvigyan (Hindi), Arogya Seva Prakashan:Modinagar, 2005.
67
January 25, 2017
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www.awgp.org
68

Relaxation Techniques at Workplace

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Easy Exercises

Need for Relaxation at Workplace

January 25, 2017

How to Overcome Stress / Fatigue?

For 10-15 minutes

After Every 2 hours

January 25, 2017

Easy Exercises for Relaxation

Role of Water in Relaxation

Reflexology techniques for

Walk bare-foot on uneven

images.google.com search walking barefoot on grass

images.google.com search walking barefoot on gravel

January 25, 2017

1 Reflexology techniques for

images.google.com search - fingertips press

1 Reflexology techniques for

Continue for 2 3 min

images.google.com search - fingertips press

2 Reflexology techniques for

images.google.com search fingers interlocked

January 25, 2017

2 Reflexology techniques for

2 Reflexology techniques for

images.google.com search fingers interlocked

January 25, 2017

3 Reflexology techniques for

Breathe in through the

3 Reflexology techniques for

Repeat twice a day

January 25, 2017

Potent Point Exercises

Hold left foot with both

images.google.com search massage the foot bottom

Potent Point Exercises

Press the padded part

images.google.com search massage the foot bottom

Potent Point Exercises

Hold the toes of right

Hold the heel of right

January 25, 2017

Potent Point Exercises

Rotate right foot 5 times

images.google.com search self massage the foot bottom

Repeat the same

Potent Point Exercises

Place fingers on top of

images.google.com search massage the foot bottom

Potent Point Exercises

Move the palm of

January 25, 2017

images.google.com search massage the foot bottom

Potent Point Exercises

Massage with small &

images.google.com search self massage the foot bottom

Use both the thumbs & the palms

Potent Point Exercises

Continue for 30 sec

January 25, 2017

images.google.com search self massage the foot bottom

Potent Point Exercises

Place the thumb in

January 25, 2017

Potent Point Exercises