3-Minute Stress Relieving Practice

Many people spend their days sitting in front of screens, leading to potential issues like eye strain, neck pain, and back discomfort. Fortunately, there’s a simple solution if you can spare just three minutes.

These practices can all be done while seated in a chair and can be incorporated into your routine  – in the morning, evening, or at convenient times like before starting work, your lunch break, or finishing work. Regularly practicing these techniques can help relieve stress and improve blood circulation in your upper body.

Steps

Sit up straight with your feet flat on the floor, leaning slightly forward in your chair.

Maintain this upright posture throughout the practice with your hands in Chin Mudra (thumbs touching, fingers pointing upwards) resting on your knees.

Perform each of the following practices for 6 or 12 repetitions, with the exception of the last one, which requires 20 repetitions.

Practice  1- Eye rotations

Gently rotate your eyes in a circular motion, six times clockwise followed by six times counterclockwise. Blink your eyes rapidly 12 times.

Practice 2 – Neck rotations

Gently rotate your neck in a circular motion, six times clockwise followed by six times counterclockwise.

Practice 3 –  Shoulder rotations

Place your fingertips on your shoulders and gently rotate your shoulders forward and back, six times in each direction.

Practice 4 – Hip Twisting

While keeping your feet flat on the floor, gently twist your torso to the left, placing your right hand on your left knee and your left hand on the back of the chair. Repeat on the other side, bringing your right hand to your right knee and your left hand on the back of the chair. Perform 6 repetitions on each side.

Practice 5 – Parvatasana

Sit up straight and inhale, raising your arms overhead and interlacing your fingers with palms facing outwards. 

Exhale and gently tilt your head back, gazing at your thumbs. Hold for 20 counts while maintaining normal breathing.

Inhale, bring your head back to a neutral position, and exhale, releasing your hands and relaxing your arms by your sides.

Remember, consistency is key! Regularly practicing these simple techniques can help you manage stress and improve your overall well-being.