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.

new downtown yoga class

Starting in September, I will be teaching yoga again at Rejuvenate in the Sun Trust Building. I'm glad to be back on the schedule at this innovative spa/studio, and their yoga room has the best view of downtown Atlanta!

Wednesday nights, 6 to 7 pm, Rejuvenate, Sun Trust Building, Lobby Floor.
Parking garage underneath the building.

check out the Rejuvenate site

corporate yoga

a fabulous trend that has taken hold in Atlanta. Many large businesses having a gym onsite with yoga and exercise classes scheduled in the mornings, at lunchtime, and directly after work hours. I have the privilege of teaching some yoga classes at several of the best corporate gyms in Atlanta. It's so important to schedule some time to sweat, stretch, and dynamically move every day, especially when it's a crazybusy workday. If you can do it in the morning, it gives you a new perspective on the day. If you can get away for a yoga class at lunch, the afternoon runs so much more smoothly! And after work, a yoga class lets you put work concerns behind you and it's a nice transition between work and home life. Write yoga/exercise time into your work week schedule. The gym is just a quick elevator ride down a few floors, and the benefits of recharging positively affect your whole life.

This one's for all my office peeps

As I'm recovering from a severely desk-bound graphic design position, I know how it feels to become one with an office chair, eyes burning from spending unblinking hours at the computer, crumbs in the keyboard because you worked right through lunch.  So, in honor of that icky feeling, here's wisdom I'm passing on from a fellow yogi.

Five actions at or near your computer to do to Feel better Now!

1. Smile. Turn up the corners of your mouth for 2 to 2o seconds.

2. Move. Choose one or two of these movements or design your own:

Lift your arms over your head

Dance in your chair

Stand up and do a yoga pose

Stretch in any way that feels good

Walk around your office or to another room.

3. Drink 8 ounces of the best tasting water you currently have access to.

4. Take 5 deep breaths of the freshest air available. Open a window or go outside and breathe deep.

5. Think of five things you are grateful for in this moment.

-Gary Halperin, creator of the "Feel Better Now Yoga" DVD and author of "Feel Better Now Meditation"