Body Rotation Exercises

The Yoga body rotation exercises are those which you can do sitting in your chair at home or office. To do these exercises, you just have to take a break from your daily chores and sit forward in your chair. Your back should be slightly away from your back rest. Extend your legs a little bit and keep your knees level with your hips. Place your feet firmly on the floor.

Now to release the pressure in your lower back, you can rotate your spine. When you do this, ensure that you keep your spine straight without curving it so that you do not bend forward nor arch backwards. Now you may place your arms on your thighs, or on the arm rests of your chair, if you feel like.

Now as you keep your spine erect, bend forward and lower your chest towards your thighs. As you do this, be careful not to arch your spine. As your spine is inclined at an angle of about forty five degrees, start rotating it in a circular fashion. Ensure that you keep your spine straight as you do this. To help you to keep your spine straight, you may place your right palm on your abdomen and left palm on your hip. With this kind of support you can more easily hold your spine straight as you rotate it.

When you rotate your spine, you may fix your gaze on any point in front of you. This will help you to keep your spine straight as you rotate yourself. This would also help you to keep your head level, and not lower or raise it as you rotate.

You will need to keep breathing consciously, as you rotate your spine. Inhale, as you circle back, and exhale as you bring your chest forward. When you are rotating your body this way, you are also giving exercise to your abdominal muscles and stimulating your abdominal organs to secrete better. Repeat the rotation for between three to five minutes, or for as long as you find it comfortable and then emerge from this pose.

After doing the body rotations, you might feel a bit stiff at your neck. You can lower your left ear to your left shoulder and pause, and then drop your chin to your chest, and follow this up by dropping your right ear to your right shoulder. This will help you to overcome stiffness around your neck.

Sources:

Chair Yoga Exercises For Seniors: Open Up Your Body And Improve Your Health

http://www.yogawiz.com/blog/yoga-benefits/chair-yoga-exercises-seniors.html

Chair Yoga | Chair Exercises | Sitting Exercises

http://yoga-health-benefits.blogspot.com/2009/04/chair-yoga.html

Exercises in an Office Chair

http://www.livestrong.com/article/94056-exercises-office-chair/

Chair Exercise - body rotations

http://www.youtube.com/watch?v=EDfygg9YkdM

.