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Yoga is not only the lotus position and greetings to the sun. With the help of Bruno Reis, we show you several simple exercises that can be inserted into your daily life and that will save your day. In the age of iPhones, emails, Google and Facebook, we have been losing the natural rhythm of the body because, unintentionally, we are constantly connected. We never stop, but the truth is that our body needs small breaks during the day to replenish our energies. This is exactly where yoga comes in. Calm down, you will not be doing the lotus position in the middle of the office. Bruno Reis, a yoga instructor 10 years ago and author of the book A Tea, Toast and Yoga , gave us some exercises for beginners that last between one and five minutes and will save the day. Because? Because they can be done in bed, in the bath or in the middle of the morning, when your head is already falling on the desk, and they will improve posture, sleep, concentration, and refresh your body and mind.
Does the alarm go off and can not even open my eyes? Stand up, raise your arms, clasp your hands and turn them up to stretch, stretch and wake the body, bringing the shoulders closer to the ears. Then make a twist – shoulders well resting on the bed, arms outstretched, palms down, head to the left side and bend the left leg to the right side and touch with the foot on the right knee. Force yourself to lower your knee and repeat to the other side. You’re ready to get out of bed. In addition to cleaning the body, one can also cleanse the mind with yoga during the bath. While you are in the shower, take several quick nasal breaths, successive and noisy. Keep your body relaxed and allow only the abdomen to move as it contracts. When you are already lathering, keep your nasal breathing slow, deep and silent. Stretch your arms, clasp your hands, and lift your heels, staying in this position for at least two deep breaths. Remember: always breathe through your nose.
How many times, in the middle of the morning or after lunch, does it come to you with your head falling and your eyes wanting to close? After some time in front of the computer, sitting in a chair (the most unnatural position for our body), the back and head begin to resent and their productivity also decreases. It’s time to revitalize the body. Take your head back and begin to rotate it, first to the left side and then to the right. Then, with your head tilted back, inhale and lift your shoulders toward the ears. Exhale, letting go of the shoulders and bringing the head in the prolongation of the column. Already with your right head, raise your shoulders towards the ears and turn them back in a circular motion. Do the same for the front (and yes, it is normal for the bones to click). You can also do another exercise: clasp hands and lift above head with arms outstretched. Then turn your palms up and raise your shoulders as far as you can, touching your ears. Finally, back: sit with your right torso, grasp your right thigh with your left hand, so that your arm is stretched out and turn your body in that direction. At the same time, the right arm should pass behind the back of the chair and grasp them at the farthest point on the opposite side.
When you exhale, twist the trunk by turning your head and shoulder to the right side as well and feel the twist from the base of the spine to the neck. Repeat to the other side. grasp the left thigh with your left hand so that your arm is stretched out and turn your body in that direction. At the same time, the right arm should pass behind the back of the chair and grasp them at the farthest point on the opposite side. When you exhale, twist the trunk by turning your head and shoulder to the right side as well and feel the twist from the base of the spine to the neck. Repeat to the other side. grasp the left thigh with your left hand so that your arm is stretched out and turn your body in that direction. At the same time, the right arm should pass behind the back of the chair and grasp them at the farthest point on the opposite side. When you exhale, twist the trunk by turning your head and shoulder to the right side as well and feel the twist from the base of the spine to the neck. Repeat to the other side. After a hard day of work, you come home and just want to relax. And yoga can enter your life again. Barefoot and standing, touch the left big toe on the right ankle, turning the left knee as far as you can. Clasp your hands and raise them above the head with arms stretched out. Try to keep your balance and breathe slowly. Repeat the same with the other foot.

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If you learn to breathe well, you will achieve a greater degree of relaxation. So, sitting in the car (and who says car, says bus, train …) the rule is: air in, belly out; air out, belly inside. Inhale and dilate the abdomen, hold the air for a few moments and release the air until the abdomen is contracted. The breath will always be through the nose, slow, deep and silent. Do it a few times and you will feel yourself unwinding. Simple, is not it? A break from cigarettes or coffee is, symbolically, moments to relax and return to work more courageously. The suggestion of Bruno Reis is to change one of the pauses that makes for the cigarette or the coffee for a moment of quality to breathe and to do a yoga exercise. Tape the right nostril and inhale through the left nostril until it completely fills the air lungs. Then cover the left nostril and exhale to the right until all the air in the lungs is emptied. Continue to breathe, alternating between the nostrils.
Lying in bed in a comfortable position, breathe slowly, deeply and silently, always through the nose. At each respiratory cycle, the exhalations are even softer and slower. Repeat this breath as many times as you feel necessary and try to enjoy and focus your thoughts only on the breath. In order to sleep better, Bruno Reis also advises to drink a tea before bed (to warm the body), to lie down with a light stomach, not to worry about the number of hours that go to sleep because this will hamper the intensity of the rest and to turn off If the world at least half an hour before (which includes putting in off  television, music, telephone, internet and computer). More than doing these exercises correctly, Bruno Reis explains that the important thing is to remove some pleasure from here. Take them in jest, have fun and let go of the sensations that these exercises bring you without thinking if the body technique is right. The idea is to make these breaks to revitalize, relieve the accumulated tensions and refresh the body and mind.
As you already know, yoga is based on postures that have very specific functions. These positions should allow the practitioner to be firm but at the same time comfortable. This is because one of the premisses of yoga is to respect one’s own body and know how far it can go without pain or suffering. Some asanas have been created to improve flexibility and balance of the body. The halasana position , for example, lengthens the lumbar region and neck, working the flexibility of the spine and balance. Other interesting positions for those who want to have more flexibility, strength and balance are uttasana and utthita parsvakonasana , who work back, legs, arms and breath control.
The benefits of yoga also reach the digestive system. There are excellent positions to stimulate the functioning of the stomach and intestine. One of them is parsvottanasana , a lateral elongation that stimulates the blood circulation to the abdominal region, attenuating flatulence and gastric reflux. For those who have problems with constipation or hyperacidity, the most recommended position is vajrasana , also known as “zen pose”. It allows the body to rest on the thighs, reducing blood flow in that region. This helps to expand the blood supply to the stomach and stimulates the digestive functions.