This article is a fabulous pick-me-up involving yoga stretches whilst sat at your desk and easy mindfulness activity to help you focus within, breathe and boost your alertness at work.

The dreaded mid-afternoon slump at work can often leave you feeling uninterested and demotivated. But what if a quick and simple routine could perk you up, increase your energy and reduce your stress levels in less than the time it takes to eat your lunch?

Experts are convinced they’ve devised just that with the WIN routine – a two-step sequence designed to slot into even the busiest of days.

Experts at the Almond Board of California have teamed up with three experts in the fields of mindfulness, yoga and nutrition to create the WIN (wellness, inspiration and nutrition) sequence; a 15-minute routine they say delivers peace of mind, muscle relieving exercises and a nutrient boost in just two simple steps.

Created by registered dietitian Lucy Jones, yoga specialists Yogasphere and Mindfulness guru Charlotte Watts, the sequence combines two disciplines to combat stress exacerbated by the pressures of modern life.

Tackle physical tension

Step one involves tackling physical tension with a few simple stretches. You begin by turning your chin to your left shoulder before inhaling then exhaling to draw your chin down past the chest to the other shoulder. Inhale and repeat this side to side three times.  Next, inhale and lift your shoulders to your ears, holding the breath in. Exhale through your mouth and release the shoulders before repeating this three times.

Experts say the routine is designed to be speedy, effective and easy to do anywhere and at any time – fitting perfectly within a busy schedule to alleviate pressure and boost overall wellbeing

After that, sit on the floor to lengthen your spin. Exhale to take your left arms across the right thigh and twist to the right. Hold for four breaths and repeat on the other side.

By refocusing on your breath, experts say this refocuses the mind and makes you more alert.

Step one involves tackling physical tension with some simple but effective stretching, which relaxes you and reawakens your senses 

Step one involves tackling physical tension with some simple but effective stretching, which relaxes you and reawakens your senses.

The second step involves calming the mind and banishing stress by doodling on a piece of paper for a few minutes 

The second step involves calming the mind and banishing stress by doodling on a piece of paper for a few minutes.

Calm the mind and banish stress

The second step involves calming the mind and banishing stress, according to experts. It involves taking a pen and paper, absorbing your surroundings and drawing inspiration from what’s around you.

‘Focus on the minuscule details: what can you hear? How does the ground beneath you feel? What are the colours you can see? Now, take some time to doodle, encouraging your creative juices to flow,’ advise the experts.

Discussing the routine and its benefits, Charlotte Watts said: ‘With the average person now spending more time on mobile devices than they do sleeping, it is more important than ever to find focus.

‘A fifth of us feel separation anxiety from our mobile devices. This reliance on tech is seriously detrimental to our mental health, driving us to distraction and, in the worse instance, anxiety.

‘This routine is designed to be speedy, effective and easy to do anywhere and at any time – fitting perfectly within a busy schedule to alleviate pressure and boost overall wellbeing.’

 Mandy Jhamat, director at Yogasphere and co-creator of the WIN Sequence, added: ‘Internal worries manifest themselves in the physical, causing discomfort and tension in our muscles. By matching mindfulness exercises with basic but effective stretches that can be.’

Read more: http://www.dailymail.co.uk/femail/article-3640811/Can-simple-trick-make-better-job.html#ixzz4C5IIatff
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