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Keeping Yourself Fit for A Perfect Work-day
Keeping Yourself Fit for A Perfect Work-day
Keeping Yourself Fit for A Perfect Work-day
Keeping Yourself Fit for A Perfect Work-day
Keeping Yourself Fit for A Perfect Work-day
Keeping Yourself Fit for A Perfect Work-day
Keeping Yourself Fit for A Perfect Work-day
Keeping Yourself Fit for A Perfect Work-day
Keeping Yourself Fit for A Perfect Work-day
Keeping Yourself Fit for A Perfect Work-day
Keeping Yourself Fit for A Perfect Work-day
Keeping Yourself Fit for A Perfect Work-day
Keeping Yourself Fit for A Perfect Work-day
Keeping Yourself Fit for A Perfect Work-day
Keeping Yourself Fit for A Perfect Work-day
Keeping Yourself Fit for A Perfect Work-day
Keeping Yourself Fit for A Perfect Work-day
Keeping Yourself Fit for A Perfect Work-day
Keeping Yourself Fit for A Perfect Work-day
Keeping Yourself Fit for A Perfect Work-day
Keeping Yourself Fit for A Perfect Work-day
Keeping Yourself Fit for A Perfect Work-day
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Keeping Yourself Fit for A Perfect Work-day

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Its my personal experience that at Least 15 minutes (a set of 3 warm-ups and 4-5 sets of 12 Level workout) Spent on this Schedule would keep the body flexible and agile all throughout the work day.

Its my personal experience that at Least 15 minutes (a set of 3 warm-ups and 4-5 sets of 12 Level workout) Spent on this Schedule would keep the body flexible and agile all throughout the work day.

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  • 1. A Social InitiativeBy
  • 2. Its my personal experience that atLeast 15 minutes (a set of 3 warm-ups and 4-5 sets of 12 Levelworkout) Spent on this Schedulewould keep the body flexible andagile all throughout the work day.Additional Benefits :* Tones up the abdominal muscles.* Normalizes the endocrine glands.* Relieves stress* Reduces fat* Strengthens the muscles*If you have any pre-existing medical aliments, please doconsult your doctor before following this routine.
  • 3. KeepingYourselfFitforaPerfectWork-Day• Sit on the floor with legs stretched forward, place palms on the floor,by the side of the hips, keeping back straight. Lean towards left, bendyour right leg, keep the heel under the buttock. Similarly, lean to theright and bring the left leg under the left buttock. Keep the knees closeto each other, spine erect.• Sit In this position and relax for 1-2 minutes• Breath Normally
  • 4.  Push and slide body forward, so that you are flat on the floor. Tilt your head backwardand raise your trunk. Push your hands against the floor and slowly start straightening yourarms. Raise your head slowly up, arch your spine and neck and look up. Keep your legstogether and elbows alongside your body slightly bent, shoulders back. Both the Hands holdyour body weightTake breath in this position and exhale turning your head right to be able to see yourbuttocks. While taking breath come to normal position. Similarly repeat the same on the left side in this positionRepeat for 4 times both SidesKeepingYourselfFitforaPerfectWork-Day
  • 5. Keeping Yourself Fit for a Perfect Work-Day Stand Straight with boththe legs together. Both hands raised andlocked over your head Take a breath andstretch body upwards. While exhaling bendright as shown in thepicture Repeat the same on Left You can do this for 4times each side
  • 6. Keeping Yourself Fit for a Perfect Work-Day Keep two legs apartwith one feet Distance Both hands raised 90degrees parallel to yourbody Take a breath whileexiling turn right asshown in the picture Repeat the same on Left You can do this for 4times each side
  • 7.  From the Previous position sit and hold your knees with your both hands While exhaling make your left knee touch the ground towards right andright knee with your chin as shown in the picture . Hold for few seconds.Bring to normal position and repeat the same on the other sideRepeat the same process 4 time each sideKeepingYourselfFitforaPerfectWork-Day
  • 8.  Stand straight with Palms together at the center of yourchest in salutation poseKeepingYourselfFitforaPerfectWork-Day
  • 9.  Inhale, then exhale and push your hands forwards stretchingthem to be straight as shown in the picture.KeepingYourselfFitforaPerfectWork-Day
  • 10.  Inhale: raise your arms above your head arching your backfrom the waist and stretching the spine backwards. Move yourhips forwards as much as possible. Let your head roll up to theceiling/sky, neck relaxed.KeepingYourselfFitforaPerfectWork-Day
  • 11.  Exhale: now bend forwards from the waist and place yourhands on the floor besides each foot (or) hold your legs withyour hands. Keep both legs straight. Relax in this pose.KeepingYourselfFitforaPerfectWork-Day
  • 12.  Inhale: and take your left foot backward, with knee and footflat down on floor and right leg bent half ,now Push bodybackward and chest open upward. Raise chin and arch back, both hands to see the sky. Look inbetween the hands. Stretch back as much as possible in thatposition.KeepingYourselfFitforaPerfectWork-Day
  • 13.  Exhale: join your toes and push your back up ,off the groundraising your hips by straightening the legs like a mountain. Letyour head hang down with push from shoulders . Try to pressyour heels flat and look at your toes between your arms.KeepingYourselfFitforaPerfectWork-Day
  • 14.  Hold: now slowly knees down, chest down and Chin Down tothe floor. Raise your buttocks only.KeepingYourselfFitforaPerfectWork-Day
  • 15.  Inhale : lift your body off the ground from the wrist. Tilt your headbackward and start raising your trunk. arch your spine , neck and look up..Push your hands against the floor and slowly start straightening your arms.Keep your legs together and elbows alongside your body , shoulders back.KeepingYourselfFitforaPerfectWork-Day
  • 16.  Exhale : join your toes and push your back up ,off the ground raisingyour hips by straightening the legs like a mountain. Let your head hangdown with push from shoulders . Try to press your heels flat and look atyour toes between your arms.KeepingYourselfFitforaPerfectWork-Day
  • 17.  Inhale: and bring your left foot forward, with knee and feetflat down on floor. Push body backward and chest openupward. Raise chin and arch back, both hands to see the sky. Look inbetween the hands. Stretch as much as possible in thatposition.KeepingYourselfFitforaPerfectWork-Day
  • 18. Same as Position 3Exhale: Bring Left leg forward. Keep both legs straight, Bodyfolding forward, grab toes or ankle. Relax in this pose.KeepingYourselfFitforaPerfectWork-Day
  • 19.  Same as Position 2Inhale: stretch arms above your head arching your back fromthe waist and stretching the spine backwards. Move your hipsforwards as much as possible. Let your head roll up to theceiling, neck relaxed.KeepingYourselfFitforaPerfectWork-Day
  • 20. Exhale: Lower down your arm from backwards to theposition as shown in the picture above (coming back to thefirst position).KeepingYourselfFitforaPerfectWork-Day
  • 21. Thank You for taking time in Viewingthis. We feel successful in our efforts, ifatleast one person follows this regularlyand benefits.Have a Great DayGR Reddy“Husyst – Believer in Human Synergy”Founder – HusysIf this was useful please write to me at : gr@husys.net*If you have any pre-existing medical aliments, please do consult your doctor before following this routine.

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