Yoga Quick Breaks – from your Computer Screen
Yoga quick break 1
1. look away from your screen and focus your eyes on the furthest point in the room
2. Take you gaze to the middle distance and focus
3 Now look down at your keyboard and focus
4. Now return to your work
Yoga quick break 2
1. Look away from your screen and move your gaze to 5 separate points of varying distances.
2. Focus your eyes of each point for 4/5 seconds
3. Now return to your work
Yoga quick break 3
1. stop typing
2. stretch out your fingers
3. make fists and squeeze…
4. stretch out your fingers…
5. flick your fingers one by one against your thumbs 3 times
6. Now return to your work
Yoga quick break 4
1. stop typing
2. interlink your hands and turn your palms away from you as your straighten your arms.
3. lift your arms overhead pushing your palms towards the ceiling. focus your eyes away from the screen
4. lengthen through the spine
5. Separate your hands and bring your arms down by the side of the body
6. Now return to work
Yoga quick break 5
1. Stop typing
2. slowly turn your body towards the left leading with a straight spine…focus your gaze behind you
3. Return to centre focusing your eyes away from the screen
4. slowly turn your body towards the right leading with a straight spine…focus your gaze behind you
5. Return to centre and return to work
Yoga quick break Practice tips: be aware of your breathing throughout your yoga quick breaks, each focus point for your eyes only needs to be held for 3/5 seconds
Use your quick break to re visit your posture, feet flat on the floor, straight spine, chest open, shoulders relaxed.
Re focusing your gaze at different distances gives your eyes a rest and prevents eye strain and headaches. It also strengthens the eyes muscles. A straight spine prevents back ache, helps you keep your chest open, which helps prevent shallow breathing which can cause tension and anxiety.
Re-visiting your breathing pattern at regular intervals gives you a chance to tune in to how stress and tension maybe manifesting within you.
Just following your breath for 3 rounds while looking away from your screen will make a profound difference to your performance and output.