Join the Active Workday Revolution!
Aim to get up from your desks/chairs/couches every few hrs to reduce the sitting. And give your body the required dosage of 2-5 minutes of movement by creating and scheduling our custom workout routine or doing some built-in exercises!
Simple 2-5 mins! built-in active day revolution exercises:
Arm Circles: How to do them correctly for the best benefit!
Arm Circles is known for its ability to enhance shoulder flexibility, improve mobility, and prevent injuries. Incorporating arm circles as a warm-up routine can offer significant advantages. However, to reap the maximum benefits and prevent potential injuries, it is crucial to perform this exercise with the correct form and technique. How to Perform Arm Circles…
Pelvic Tilts: Exercise to Enhance Core Strength and Posture
Are you looking to strengthen your core and improve your posture? Indeed, pelvic tilts might just be the key you’ve been searching for. They’re best when it comes to targeting those core muscles. What Is Pelvic Tilts? Pelvic tilts is a gentle exercise where you stand straight and tilt your hips forward and backward. It’s…
Walking Lunges For Beginners
Walking lunges are a type of exercise that works on the muscles of the lower body, particularly the quadriceps, hamstrings, glutes, and calves. Walking lunges are commonly performed as a bodyweight exercise, but you can also add resistance by holding dumbbells or a barbell. Equipment: No equipment Level: Beginners Works on muscles: Quadriceps, Hamstrings, Glutes,…
Quick Upper Body Stretch – How to Do Tadasana Step-By-Step Guide
Tadasana, also known as mountain pose, is an upper body stretch that can help improve posture, balance, and flexibility. It is a simple and effective way to loosen up tight muscles in the upper back, shoulders, and neck and can be done in just a few minutes, making it a great option for a quick…
Open Arm Chest Stretch | Dynamic Stretch for Upper Body
Open Arm Chest Stretch is a yoga pose that helps to improve flexibility in the shoulders and upper back. It is a great pose for everyone, especially for those who spend a lot of time sitting or hunched over a computer, as it can help to counteract the negative effects of poor posture. Equipment: No…
Forward and Backward Bending – Step-By-Step Spinal Flexibility Routine
Forward and backward bending are two categories of yoga postures that involve twisting the spine in different directions. Forward bending (Halasana) yoga posture involves twisting the spine forward, bringing the head closer to the legs, which results in helping you relieve tight hip muscles. On the other hand, the backward bending (Matsyasana) yoga posture involves…
Utkatasana – Dynamic Wide Chair Pose for Beginners
Utkatasana, also known as Chair Squat Pose, is a standing yoga pose that strengthens the lower body and improves balance. It is a great strengthening exercise for beginners who are looking to build strength and flexibility in their legs, hips, and back. Equipment: No equipment Level: Beginners to advanced Works on muscles: Quadriceps, Glutes, Hamstrings,…
Standing Heel Raises – Exercise to Improve Ankle Mobility
Standing heel raises helps improve your ankle mobility and overall athletic performance. Strong and stable ankles are important for activities such as walking, running, jumping, and squatting. Poor ankle movement can lead to compensatory movements and put stress on other joints in the body, leading to pain or injury. Additionally, this exercise can also be…
Paschim Namaskar – How to Perform Reverse Prayer Pose Correctly
Paschim Namaskar, also known as Reverse Prayer Pose, is an asana that involves pressing the palms of your hands together behind your back while in a seated or standing position. Hands are placed in a reverse prayer position. This pose is often used to stretch and strengthen the arms, shoulders, and chest, as well as…
Seated Side Bend Stretch – Simple Stretching for Beginners
The seated side bend stretch is yoga-inspired that targets the muscles of the body, including the obliques and the intercostal muscles. The stretch is performed by sitting on the chair and you can easily incorporate this simple stretch routine to do during your mid-day break. It can help to improve flexibility and tightness in the…
Sama Vritti Pranayama – Equal Breathing Yoga to Reduce Stress
Sama Vritti Pranayama is a breathing technique that involves equal and rhythmic breathing. This technique is also known as Equal breathing because of the equal count of inhales, exhales, and holding of the breath. It is a simple yet powerful technique. Equipment: No equipment Level: Beginners to advanced For additional videos see our fundamental exercises…
Kapalbhati Pranayama – How to Do it and Benefits
Kapalbhati Pranayama is a yogic breathing exercise that involves short, powerful exhales and passive inhales. The term “Kapalbhati” is derived from two Sanskrit words: “kapal” meaning skull, and “bhati” meaning shining or illuminating. Kapalbhati is often referred to as the “skull shining breath” due to the benefits it is said to have for the brain…
Chest and Shoulder Opening Stretch Yoga
Chest & Shoulder opening stretch is a type of stretching exercise that focuses on loosening and opening up the shoulder joints, which can become tight and restricted due to poor posture, stress, or a sedentary lifestyle. Our sedentary lifestyle can lead to a host of health issues, including muscle tension and stiffness in the shoulders…
Shoulder and Arm Stretch
Shoulder and arm overhead stretches can be performed anytime, anywhere, and by anyone. Anyone of any fitness level can perform these stretches for the upper body. Especially for those glued to their desks all day, it is helpful for them to reduce tightness and discomfort in the upper body. Equipment: No equipment Level: Beginners to…
How To Do a Figure 4 Glute Stretch
Figure 4 Glute Stretch is a yoga-inspired stretch that targets the glute muscles and can help to relieve tension and tightness in the lower back. The stretch is performed by sitting on the floor/on the chair with legs straight out in front of you, bending one knee, and crossing the ankle over the opposite knee,…
Calf Raises – Exercise to Build Calf Strength
The Calf Raises is a lower-body exercise that targets your lower leg muscles, mainly the calves. The movement involves plantar flexion, where you raise your heels above the ground or when you stand on your toes or point them. This Exercises target the muscles around the ankle and on the back of your lower legs.…
Cow Face Pose (Gomukhasana)
Cow Face Pose (Gomukhasana) is designed to improve posture and alleviate pain or discomfort associated with poor posture. Poor posture can lead to muscle tension, joint pain, and back problems, among other issues. This exercise aims to strengthen the muscles responsible for maintaining good postures, such as the back, neck, and core muscles, and to…
Chest Extension – Simple & Effective Morning Stretch
Chest extension is a great exercise to incorporate into your day-to-day lifestyle, whether you are a beginner or an experienced fitness enthusiast. It targets the shoulder and chest muscles. The chest muscles are responsible for stabilizing the shoulder joints and external rotation of the upper arm. Equipment: No equipment Level: Beginners to advanced Chest Extension…
Standing Marches – A Simple Warm Up Exercise
What are Standing Marches? Standing Marches is a full-body workout that activates lower and upper body muscles, including the glutes, abdominal muscles, and entire core. It helps you improve balance by working on both sides of the body and increasing tolerance for single-leg balance for brief periods. Equipment: No equipment Level: Beginners to advanced Standing…
Neck Rotation – Simple Exercise for Your Tight, Stiff Neck
What is Neck Rotations? Neck rotations help relieve tightness in the sides and back of your neck. It’s the ultimate exercise that can be done anywhere, anytime. Especially people with desk jobs can easily perform this exercise on their desks. Equipment: No equipment Level: Beginners to advanced Neck Rotations Works on muscles: Upper trapezius, Scalenes,…
Arm Rotations Exercise | Exercise Guide
What are Arm Rotations? Arm rotations provide a foundational warm-up for your upper body. It works on the muscles of your upper body. By making the circles bigger you feel a stretch in your triceps and biceps which helps the muscles to contract and relax. Equipment: No equipment Level: Beginners to advanced Arm Rotation Works…
Hip Rotations – Simple Workout To Improve Balance and Hip Range
Knee Rotation Exercise – To Keep Your Knees Healthy
Knee rotations are a type of exercise that involves gently rotating or moving the knee in circular motions. This movement helps you improve your flexibility, strengthens your muscles around the knee, and enhances overall knee mobility. Equipment: No equipment Level: Beginners to advanced Works on muscles: Quadriceps Tendon, Hamstrings, Femur, Tibia How To Perform Knee…
Are You Doing Squats Correctly? Discover Perfect Form!
Everyday activities like tying shoelaces, sitting on a chair and pulling up heavy objects from the floor include squats. This movement of lowering our hips and then standing up strengthens the tendons, bones, and ligaments surrounding the leg muscles. Equipment: No equipment Level: Beginners to advanced Works on muscles: Calves, Quadriceps, Hamstrings, Hip flexors, Glutes…
Standing Spinal Twists – Exercise To Help Relieve Back Pain
Standing spinal twists are the greatest option if you are struggling with back pain. The spinal twists are practiced as a warm-up to wake the smaller muscles of your spine. It stretches your spine and strengthens your back muscles. Equipment: No equipment Level: Beginners to advanced Works on muscles: Spine, Hip Flexors, Deep abdominal and…
