• 5 Tips for Yoga and Mindfulness at Work

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    1. Side bend

    Start in mountain pose, grab left wrist with right hand and arch up and over to the right. Repeat on left. Maintain core throughout.

    Side Bend


    2. Standing spinal twist

    Place right palm or elbow on chair. Bend right knee. Align left hip directly over left heel, maintain straight spine and lift left arm to ceiling. Repeat on other side.

    Standing Spinal Twist


    3. Wrist exercises

    Extend fingers fully. Make fist with both hands and repeat five times. Roll fists clockwise and then counterclockwise.

    Wrist Exercises


    4. Box breathing

    This lowers stress by activating the parasympathetic nervous system. Inhale through nose for a count of four. Hold for a count of four. Exhale through mouth for a count of four. Hold for a count of four. Repeat 5 to 10 times.

    Box Breathing

    5. Good posture

    Practice good posture as often as you can. When sitting, lengthen spine from tailbone to the crown of head. Engage core. Relax shoulders. Keep both feet flat on ground. When standing, root both feet into ground. Lift through inner arches of feet and anchor pelvis.

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    Camille PalmaAbout the author: Camille Palma, MD, is a retina specialist and practices in Chicago. She is also a certified yoga instructor and has been practicing yoga on a regular basis since fellowship.