Office Yoga: Poses to do at your desk

If you’re a slave to your desk, clicking your mouse, staring at your computer screen, and sitting for long periods of time, then you need some relief for the tension and stress you’re building up in your shoulders, neck and back.  Most likely, when you get up to fill your coffee cup, your back, neck and shoulders feel stiff and sore, and you’d rather take a walk around the block and get some fresh air than head back to the same old desk to get more of the same old upper body discomfort.

Doing yoga poses at your desk can help.  Sitting at your desk all day can get mighty uncomfortable, and there’s nothing you’d rather do than take to your yoga mat in the middle of the day. But, if you’re stuck in an office, that may not be an option.  But, you need to move around a little (well, I like to move around a lot!) to instill more balance in your workday and to ward off more serious health problems. Here are some yoga poses that you can do at your desk:

Shoulder Rolls

Sit upright in your chair. Inhale, and lift your right shoulder to your ear.  Exhale, and slowly roll your shoulder around and back, dropping it away from your ear.  Repeat on the left shoulder.  Do these three more times on both sides.  Then, inhale and lift both shoulders to the ears, hold, exhale and release.  Ahhhh.

Neck Stretch

Sit upright without letting your back touch the back of the chair. Your head should be aligned directly over your spine and the crown of your head should be lifted. If you need more stability, you can hold onto the side of the chair with your left hand.  Inhale, then exhale and drop your right ear to the right shoulder.  Be careful not to turn your head or lift your shoulder.  Take several breaths and feel the stretch on the left side of your neck.  For a deeper stretch, place your right hand over the left side of your head and gently pull your neck away from the shoulders.  Hold this pose for five breaths. Repeat on the other side.  This pose lengthens and stretches the neck, and creates space between the vertebrae in the cervical spine.

Chair Twist

Sit on the edge of your chair, with your left side facing the back of the chair. Keep your knees and feet together.  Place your hands on the back of the chair, elbows extending out to the side.  Inhale, straighten your spine, and twist toward the back of the chair from the bottom of your spine. Push with your left hand and pull with your right.  Breathe deeply, then release and switch sides.  Twists are perfect for unlocking tension from sitting for long periods, especially at a desk!

Arm Stretch

Stand and clasp your hands behind you.  If you can’t clasp your hands together, hold on to a scarf or a belt.  Lift your arms as high as you can, and lift your sternum.  Hold this pose for 30 to 45 seconds and then relax.

If you’d like to get a good book about desk yoga, may I suggest “Office Yoga, Simple Stretches for Busy People,” by Darrin Zeer.  It’s the perfect companion for those days when yoga at your desk will just have to do until you can get to your mat!

Namaste!

Yoga & Meditation ebook great for beginners with little time

I came across the Beginner’s Guide to Yoga & Meditation and had to tell you about it.  Even though I’m not a beginner yogi, I tend to read everything I can get my hands on because there’s always so much to learn.  If you’re struggling with stress and you can’t seem to find a few moments out of your life to just breathe, then get yourself a copy of this informative and instructional ebook that is easy to read and easy to follow to help yourself along the path to a more centered life. In this ebook you will:

• Learn basic yoga and meditation without having to attend classes
• Learn different styles of yoga and which one is best for you
• Learn basic yoga poses
• Learn how to make the most use of your personal yoga space
• Learn how to meditate for health and wellness
• Learn how to get rid of headaches with simple yoga poses
• Learn how to relieve menstrual cramps with yoga
• Learn how to do simple yoga poses at your desk to relieve tension
• And so much more!

Through the Beginner’s Guide to Yoga & Meditation you will learn basic yoga poses and simple techniques that will enhance all aspects of your life and bring peace and stillness to an otherwise chaotic existence, and you only need to put aside a few minutes a day to get started.  I don’t doubt that your daily schedule is riddled with responsibilities — work, kids, carpools, cooking, gardening, and whatever else you’ve scribbled on your calendar.  Most likely, you have no time to go to a yoga class much less get to bed at a reasonable hour.  If you want to feel better and ease that stress in your life, now’s the time to make a commitment to yourself and start a yoga practice, and the easiest way to do it is to start one at home, one step at a time.

The Beginner’s Guide to Yoga & Meditation not only teaches basic yoga poses, but it teaches you how to meditate using Universal Mantra Meditation, Relaxation Meditation, Energy Healing Meditation, Color Healing Meditation, and Centering.  It’s not that easy starting a meditation practice.  Take it from me.  But this little ebook will start you on the right track. It’s worth the time you’ll scribble on your calendar, it really is.

It’s no secret that millions of Americans today have taken to the yoga mat to bring quiet and purpose to their life.  Learn how to do it all in Mike Busch’s ebook Beginner’s Guide to Yoga & Meditation. Click Here to order your copy today!

And, not only will you get a copy of this conveniently downloadable ebook, but you’ll also get a 100% 56-day money back guarantee. And, it doesn’t stop there! You’ll also get three more downloadable BONUS ebooks, including:

• How to Eliminate Stress and Anxiety
• How to Boost Your Metabolism
• Fitting Exercise Into a Busy Schedule

Click Here to order your copy today! and start your journey toward a healthier body and a more spacious mind.  Get rid of that stress and call your life your own again. What do you have to lose but your sanity?

Namaste.

Yoga can ease menopause symptoms

Child's Pose

Do you wake up in the middle of the night soaking wet?  Do you suffer from hot flashes?  Are you frequently irritable and feel totally unbalanced, ready to break down in tears at the drop of a hat?  If you’re experiencing these and perhaps many other symptoms of menopause, practicing yoga can help. Yogic stretching benefits both body and mind and can balance your hormonal levels which are no doubt causing an unpleasant shift in your emotions during this trying time in your life.

Women in midlife who are going through menopause, or even those in peri-menopause, would fair very well if they embraced a yoga practice, not only to feel better but to ward off increased bone loss and risk for cardiovascular disease and breast cancer.  In an article by Susan M. Lark, M.D. called “Yoga for Menopause,” (Health World Online), she outlines a series of yoga poses specifically geared to help women in menopause.  Dr. Lark stresses that “Practicing yoga stretches regularly in a slow, unhurried fashion will gradually loosen your muscles, ligaments and joints.  You may be surprised how supple you can become over time.” Dr. Lark also stresses that poses should be practiced slowly and deliberately with focus and attention.

Some of Dr. Lark’s recommended yoga poses include the Locust, Wide Angle Pose, Spinal Flex, Pelvic Arch, the Bow, Child’s Pose, The Sponge, Dollar Pose, Tree, and Chest Expander.  If you’d like to learn more from Dr. Lark, click below to get her free reports and other valuable information to help you feel young again.