yoga at work: straighten up

My current day job has me spending much more time in front of the computer - i had been very spoiled throughout most of 2009 with a flexible schedule, allowing for taking and teaching yoga classes most weekdays. Now, back in the standard 9-5, I am trying to be mindful of using my workspace in a natural way, ergonomically sound, sitting up tall, resting my eyes occasionally, and plenty of stretching.

When you're using the computer, you naturally slump forward. Counteract this by doing simple side bends and simple seated backbends: just sitting in your chair, knees hips' distance apart, feet firmly planted, elongate up through the crown of the head, lift your chest, and arch your spine back.

Also, step away from the computer! Find a private space and spend a few quiet moments in your favorite yoga pose. Try this stretch to lengthen your side body and spine:


Stand with a wall to your right. Start about 12 inches away from the wall, but increase this distance as appropriate. Place your right hand on the wall above your head with your elbow straight and your palm pressing into the wall. Then lift your left arm and stretch it up and over your head toward the wall. If the stretch is too much, move closer to the wall. If it's too little, move farther away. Remain for five to 10 breaths, and then try the other side.

When you've practiced on both sides, stand up straight for a moment. Notice if you feel...taller.

yoga at home: free your spine

Back pain is one of the most common reasons people seek medical attention. Luckily, for minor issues, there are ways to decompress the spine and improve the health of your back on your own.

For more experienced yogis, inversions like Salamba Sirsasana (Headstand) or Adho Mukha Vrksasana (Handstand) can help. But even beginners can enjoy the benefits of space in the spine. One of the best ways to counter the effects of gravity is to simply let the spine hang free.

Find a table or a bed in your home that is higher off the floor that the height of your torso. Then lie face down on the edge of the bed or table so that the tops of your thighs are supported while your entire torso hangs to the floor. Relax your back, your arms, and your neck. Allow your body to go completely limp. Breathe deeply and remain for several minutes. When you emerge, you'll feel taller and less tense in your spine.

(from Yoga Journal)