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)

dear new yogi,

welcome to yoga. it's fabulous you've taken the first step towards improving your mind/body fitness and overall health. here's a few tips to keep your first classes happy:

listen to your body
Make sure to never strain or force positions in Yoga. If your body is getting tired, then rest. the class is filled with a wide range of people, all with different bodies. If a pose is beyond your abilities at the moment, that's fine. just rest. Don't worry about others in the class, yoga is about you.

not on a full tummy
Never perform Yoga on a full stomach or right after eating. Your body should not be using energy to process food when you are practicing yoga. Your flexibility and breathing can also change on a full stomach.

focus on your breath
It is important that you be able to hear and concentrate on your breathing. Relaxed breathing throughout your yoga gives you power in your poses, increases flexibility, and quiets the mind.

wear clothes that allow you to move
Wear comfortable clothing that is somewhat close to the body, but will stretch with you. Also, clothing that is breathable or wicking is fabulous. Your yoga gear should not interfere with your movement and allow for your body to feel comfortable and flexible.

2 quick tips to destress

stressed out? mind spinning in all directions?

exhale.
One of the best ways to bring yourself back down to earth is to lengthen your exhalations. This form of breathing encourages the nervous system to become calm and quiet, moving the body into a more restful state of being.


focus.
Sometimes when the world sends us spinning, we want to do nothing more than drop everything and stare into space. But this approach often gives the brain free rein to continue its obsessive and agitated thinking. Instead, try focusing your mind in a constructive and engaging way: practice a challenging yoga pose or an absorbing breathing exercise. Or try a forward fold, hang loose there a bit, and let a fresh supply of blood give you a new perspective.

my dogs, waiting to be walked

new lunchtime yoga - public class

i have just added a lunchtime yoga class to my schedule, Tuesdays, 12:30 - 1:15 pm at Rejuvenate Spa and Yoga studioo, in the Sun Trust Gardens Building, downtown Atlanta, at the corner of Baker and Peachtree Center streets. Begins this Tuesday, September 22nd.

The class will be all levels, everyone welcome. The Rejuvenate yoga studio is one of my favorite spaces, as it has a great view of downtown and midtown in the wide front windows. If you can get away at lunchtime for yoga, your afternoon sails on by; refreshed, you can be even more effective at work.

mats and props provided.

for more info, directions, and pricing, see the rejuvenate website

** also, i still have open classes Wednesday evenings at Rejuvenate, 6:00 - 7:15 pm.

yoga with weights

i went to my family's summer house in Michigan at the end of August for an end-of-summer vacation. I rallied the whole gang (husband DC, Mom + Dad) to a yoga with weights class at Union/Yoga in Lake Leelanau. It's a great studio, has been there for many years, and the director Sandra taught the class. I thought a yoga with weights class would be a power yoga session, accelerating strength building and toning. However, this class focused on building bone density, through slow and meditative movements, and was relaxing. I loved it, as did my whole yoga posse. It really opened my eyes to even another approach and interpretation of yoga.