relaxation

Office Yoga for Relaxation: 

Office Yoga for Relaxation © 2007 Ron Arner STC RMC Chapter Meeting February 2007

Thank You, Disclaimers, and Eastern vs. Western Medicine: 

Thank You, Disclaimers, and Eastern vs. Western Medicine Thank you for inviting me Don’t do yoga on a full stomach I am not a medical doctor, and yoga is not a substitute for medical advice Western medicine is good for acute conditions Eastern medicine is good for chronic conditions

History of Yoga: 

History of Yoga Yoga is so old… 5,000 years old? (Oral history) One of the 6 original branches of Hindu philosophy The Yoga Sutras of Patanjali – earliest known text on Yoga – written between 200 B.C.E and 400 A.D. – describes 8 increasingly spiritual limbs/paths of yoga:

1st Limb: Yamas (Restraints): 

1st Limb: Yamas (Restraints) Ahimsa: nonviolence Satya: truthfulness Asteya: nonstealing Brahmacharya: physical restraint Aparigraha: nonjealousy

2nd Limb: Niyamas (Practices): 

2nd Limb: Niyamas (Practices) Saucha: cleanliness Samtosa: happiness Tapas: spiritual austerity Svadhyaya: study sacred scriptures and the self Isvara pranidhana: surrender to God

6 Remaining Limbs: 

6 Remaining Limbs Asanas: poses Pranayama: breath Pratyahara: sensory transcendence Dharana: concentration Dhyana: meditation/contemplation Samadhi: transcendence of self/bliss

What Is Yoga?: 

What Is Yoga? Translation/definition = yoke; union; to unite the finite with the infinite, the individual with the universe A way to improve meditation (traditional) Many different kinds of yoga are practiced today Hatha (ha=sun, tha=moon) Iyengar (B.K.S. Iyengar, still living) Bikram (hot)

Hard Work Can Kill You: 

Hard Work Can Kill You Our jobs are notorious for 2 reasons: lack of motion and too much repetitive motion Rush hour traffic, long work days, skipped meals Air quality, poor lighting, etc. STRESS

Yoga Can Help: 

Yoga Can Help Slow down the monkey mind Improve your energy level Feng shui, aromatherapy, etc. RELAX

The Yoga Lifestyle: Is this what your day is like?: 

The Yoga Lifestyle: Is this what your day is like? Daily schedule: Up early for meditation/asanas Nutritious breakfast Large lunch between 10 am and 2 pm 20 minute refresher nap (on left side) Light exercise Light dinner before 6 pm In bed by 10 pm (10 – 2 am metabolism window)

Breath Meditation/Pranayama: 

Breath Meditation/Pranayama prana = life energy (chi, etc.) yama = restraint (control) Traditional yogis teach that if you can control your breath, you can control your life. Meditate on breath/practice breathing (5 minutes) Good posture Eyes open or closed Finger mudra or Hands on abdomen

Office Yoga Exercises – Eyes: 

Office Yoga Exercises – Eyes Eyes 20-20-20 rule to avoid CVS (computer vision syndrome) Exercises: Rub hands together, warm eyes “Clock eyes”; follow the hands of a clock Thumb & focalpoint Thumb to nose

Office Yoga Exercises – Neck: 

Office Yoga Exercises – Neck Exercises: Don’t lean forward or back, only to the side Ear to shoulder, left arm out to side, right arm gently on head; reverse Look to the right/left Chin to chest Look up at ceiling (don’t compact neck vertebrae, think length instead) Gentle neck circles

Office Yoga Exercises - Shoulders: 

Office Yoga Exercises - Shoulders Keyboarding causes rounded shoulders Backbends help reverse this trend Exercises: Shoulder circles Shoulder shrug/drop (relaxation) Stretch arms up/clasp hands/hands behind head open elbows Arms out from shoulders, internal/external rotation Eagle arms Prayer hands behind back/grab opposite elbow Posture clasp (Gomukhasana)

Office Yoga Exercises – Upper Body and Arms: 

Office Yoga Exercises – Upper Body and Arms Exercises: Upper body circles Seated cat/cow Half moon pose (side stretch) Clasp hands behind back/forward bend Gentle twist Lift self off chair

Office Yoga Exercises – Hands: 

Office Yoga Exercises – Hands Exercises: Bend fingers back Interlace fingers, turn hands away from you, pump arms Arms away from you, fingers point up and back Wrist circles with closed fists Flower pose (thirty second fist, two minutes to open fists) Cat’s paw

Office Yoga Exercises – Abs: 

Office Yoga Exercises – Abs Exercises: Sit towards front of chair, stretch legs out, do crunches Balance on chair

Office Yoga Exercises – Lower Body/Feet: 

Office Yoga Exercises – Lower Body/Feet Exercises: Stretch legs with strap/hands Knees to chest Cross legs and lean forward to stretch hips Type with your toes Heel/toe touch with walking meditation Ankle circles

Office Yoga Exercises – Standing Poses: 

Office Yoga Exercises – Standing Poses Exercises: Mountain (tadasana) Stretch/side bend Forward bend Back bend Simple balance pose Gentle/floppy twisting Wall exercises Pectoralis minor doorway stretch “Swim” against the wall (windmill) Arms against wall

Relaxation: 

Relaxation Forward bend/rest with abdomen on upper legs Seated full twist 10 minute guided relaxation

Questions/Wrap-up: 

Questions/Wrap-up Pose requests Health concerns, etc. Email questions to: ron_arner@comcast.net Excellent pose finder at: http://www.yogajournal.com