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.