Yoga: Yoga for Computer Users - Other Postures

Diamond Posture (Vajrasana)
Kneeling on a thick carpet or blanket with your knees close. Sit on your heels and stretch your hips, his head well balanced, so that a line drawn through the ear, shoulder, elbow and hip would be right. You should sit in this posture for greatest benefits.

The Locust (Salabhasana)
Most yoga students are familiar with this attitude. Flat, face down, chin on the ground. Make your hands into fists and push them either under your thighs to help lift, or place them next to your body. Breathe out of your legs and hips, tightening your buttocks and stretching the legs and back. Hold as long as possible, exhale, return to starting position and repeat.

he Dog Stretch (Adho Mukha Svanasana)
Lie down, legs stretched back, buttocks and knees tightly pulled back. Place hands just below shoulders, exhale and head raised, then the chest, shoulders and torso, pushing the pelvis and stretching your arms. From the back of your head to your tailbone, your body should be folded. Push the shoulders down. Push head back more. Keep them as long as possible with normal breathing. Come slowly, and relax.

The Twist (Bhardwajasana)
Kneel on the floor and lean back, allowing both feet on the right side of your hips. Extend your right, bring it on your body and turn left. Place your hand, a palm under your left knee drop. Exhale, turn to your left, the body and clasp your right elbow with your left hand back. Turn head and look over your right shoulder. Fold position for a few breaths, then turn and look over your left shoulder. The shoulders are perpendicular to the body. Return to starting position and repeat on the other side Come. You should do this posture once every hour if you have pain in lower back.
Diamond Posture (Vajrasana)
Kneeling on a thick carpet or blanket with your knees close. Sit on your heels and stretch your hips, his head well balanced, so that a line drawn through the ear, shoulder, elbow and hip would be right. You should sit in this posture for greatest benefits.

The Locust (Salabhasana)
Most yoga students are familiar with this attitude. Flat, face down, chin on the ground. Make your hands into fists and push them either under your thighs to help lift, or place them next to your body. Breathe out of your legs and hips, tightening your buttocks and stretching the legs and back. Hold as long as possible, exhale, return to starting position and repeat.

he Dog Stretch (Adho Mukha Svanasana)
Lie down, legs stretched back, buttocks and knees tightly pulled back. Place hands just below shoulders, exhale and head raised, then the chest, shoulders and torso, pushing the pelvis and stretching your arms. From the back of your head to your tailbone, your body should be folded. Push the shoulders down. Push head back more. Keep them as long as possible with normal breathing. Come slowly, and relax.

The Twist (Bhardwajasana)
Kneel on the floor and lean back, allowing both feet on the right side of your hips. Extend your right, bring it on your body and turn left. Place your hand, a palm under your left knee drop. Exhale, turn to your left, the body and clasp your right elbow with your left hand back. Turn head and look over your right shoulder. Fold position for a few breaths, then turn and look over your left shoulder. The shoulders are perpendicular to the body. Return to starting position and repeat on the other side Come. You should do this posture once every hour if you have pain in lower back.