Whether you are a stay at homeMom with a new baby or working too many hours at the office, you can do Yoga any time in almost any place! You can do yoga stretches and postures in bed or even while driving to work.
Hundreds of Yoga practitioners use their lunch hour to squeeze in a little exercise Yoga style!
I occasionally use my lunch hour for Yoga, said John Ray White, 35, who works at the Arkansas attorney general's office. Downward facing dog and sun salutation are two of the postures she practices every day.
Practicing yoga in the middle of day some people think is the break that they need to face the afternoon, said Ray.
Here are a few poses you can do to get started.
Kick Back Log-on Pose
Interlace your fingers behind your head. Relax your elbows and shoulders. Smile, breathe and stretch your elbows back. Let the tightness release slowly.
E-mail Meditation
While reading your e-mail, remember to breathe slowly and focus your attention on your breath. Make the out-breath two times longer than the in-breath. This will immediately calm you.
Photocopier Stretch
Place your hands on the edge of the copier. Stand back with feet apart. Drop your head and chest. Breathe and relax your shoulders.
Close-the-deal Warrior Pose
Raise your arms to the side with fingers pointed. Take a big step to the side, with your right foot out and knee bent, your left foot planted, left leg straight. Keep the upper body straight and strong, shoulders relaxed. Relax into the stretch -- don't hold your breath. Return to a standing position, switch sides and repeat.
Showing posts with label Yoga Poses. Show all posts
Showing posts with label Yoga Poses. Show all posts
Tuesday, July 10, 2007
Tuesday, June 12, 2007
Yoga for Office Workers - The Side Angled Stretch
I'm going to talk about some poses that are beneficial to people who spend most of their day sitting in an office working on a computer. The first pose is the Side Angled Stretch.
First stand straight against the wall and stretch the feet about three to four feet apart. Inhale and raise arms up to shoulder level, palms down. Point right foot to the right and slightly turn in left foot. Bend right knee to form a right angle, with thigh parallel to the floor and the shin vertical. The knee should be directly above the ankle. Stretch the back leg and tighten the knee.
Breath out deepluy and stretch your right hand down to rest on floor behind right foot. Turn your head to look up and press your left hip flat against wall with left hand. A strong pull should be felt all along the left side. When you feel comfortable, stretch the left arm up and press it against your ear so that from left heel to left hand the body is stretched and extended. Hold this position for a slow count of 10, making sure that upper shoulder, hip and bent knee are pressed against the wall. Inhale and return to starting position. Exhale and repeat on left.
The benefits of this posture are that it tones every muscle, tendon and joint in the body. The heart is revitalized and strengthened, and, if crooked, the spine is stretched and realigned. The hip joints, which can weaken with age, become stronger and more flexible. The neck is stretched and made more flexible, easing the pain of stiff, tense muscles and spondylosis. Thighs, hips and waist are firmed. Even digestion is improved.
Be sure to lie down and relax after your yoga practice. Relaxation after exercising helps the body to recover, regulates the flow of blood, and calms and soothes the mind. That way you don't feel tired but refreshed and invigorated.
Wednesday, May 30, 2007
Lower Body Yoga Positions
Just as a tree needs to set down deep roots so it will not fall over as it grows, you need to find a comfortable position for the lower half of your body that you can sustain for 5,10,15 minutes or even longer. The great meditators have come up with traditional postures. Although they may appear different from the outside, these postures have one thing in common: the pelvis tilts slightly forward, accentuating the natural curvature of the lower back.
The following poses are arranged more or less in order, from the easiest to the most difficult to do. The lotus, though difficult, has some definite advantages and you can work up to it by stretching your hips using the yoga exercises. You should not worry about which looks the coolest; just experiment until you find the one that works best for you:
Easy position: Not recommended for extended periods of sitting because it is not very stable and does not support a straight spine. Sit on your cushion with your legs crossed in front of you. Your knees do not have to touch the floor, but do keep your back as straight as you can. You can stabilize the position by placing cushions under your knees; gradually decrease the height of the cushions as your hips become more flexible which will naturally occur over time. When your knees touch the ground, you may be ready for Burmese or lotus position.
Burmese position: This pose involves placing both calves and feet on the floor one in front of the other. Though less stable than the lotus series, it is much easier to negotiate, especially for beginners. With all the cross-legged poses, first bend your leg at the knee, in line with your thigh, before rotating your thigh to the side. Otherwise, you risk injuring your knee, which is built to flex in only one direction, unlike the ball-and-socket joint of the hip, which can rotate through a full range of motion.
Quarter lotus: Exactly like half lotus except that your foot rests on the calf of your opposite leg, rather than on the thigh.
Half lotus: Easier to execute than the famous full lotus and nearly as stable. With your buttocks on a cushion, place one foot on the opposite thigh and the other foot on the floor beneath the opposite thigh. Make sure that both knees touch the floor and your spine does not tilt to one side. To distribute the pressure on your back and legs, remember to alternate legs from sitting to sitting, if you can. In other words, left leg on the thigh, right on the floor, then left on the floor and right on the thigh.
Full lotus: With your buttocks on a cushion, cross your left foot over your right thigh and your right foot over your left thigh. It is best to alternate legs in order to distribute the pressure evenly. Full lotus is the most stable of all the poses, though it should not be attempted unless you happen to be particularly flexible.
The following poses are arranged more or less in order, from the easiest to the most difficult to do. The lotus, though difficult, has some definite advantages and you can work up to it by stretching your hips using the yoga exercises. You should not worry about which looks the coolest; just experiment until you find the one that works best for you:
Easy position: Not recommended for extended periods of sitting because it is not very stable and does not support a straight spine. Sit on your cushion with your legs crossed in front of you. Your knees do not have to touch the floor, but do keep your back as straight as you can. You can stabilize the position by placing cushions under your knees; gradually decrease the height of the cushions as your hips become more flexible which will naturally occur over time. When your knees touch the ground, you may be ready for Burmese or lotus position.
Burmese position: This pose involves placing both calves and feet on the floor one in front of the other. Though less stable than the lotus series, it is much easier to negotiate, especially for beginners. With all the cross-legged poses, first bend your leg at the knee, in line with your thigh, before rotating your thigh to the side. Otherwise, you risk injuring your knee, which is built to flex in only one direction, unlike the ball-and-socket joint of the hip, which can rotate through a full range of motion.
Quarter lotus: Exactly like half lotus except that your foot rests on the calf of your opposite leg, rather than on the thigh.
Half lotus: Easier to execute than the famous full lotus and nearly as stable. With your buttocks on a cushion, place one foot on the opposite thigh and the other foot on the floor beneath the opposite thigh. Make sure that both knees touch the floor and your spine does not tilt to one side. To distribute the pressure on your back and legs, remember to alternate legs from sitting to sitting, if you can. In other words, left leg on the thigh, right on the floor, then left on the floor and right on the thigh.
Full lotus: With your buttocks on a cushion, cross your left foot over your right thigh and your right foot over your left thigh. It is best to alternate legs in order to distribute the pressure evenly. Full lotus is the most stable of all the poses, though it should not be attempted unless you happen to be particularly flexible.
Sunday, April 22, 2007
Simple Yoga Poses
The following yoga poses can be done anytime, anywhere, or as part of another workout. Always warm up for a few minutes with some walking, marching or similar activity until your body and muscles feel loose and warm.
Breathe deeply and fully while holding the poses, breathing from your lower belly and diaphragm rather than holding your breath in your chest. In yoga a breath cycle is one inhale and one exhale.
Warrior 3 Pose
Start in the Mountain Pose with the heels slightly apart, big toes touching, legs straight, chest lifted, pelvis in a neutral position. Placing hands on hips, step back with your right foot so just your right toes touch the floor, all of your body weight on your left foot.
Keep your right leg extended in a straight line as you start to lean forward from your hips. Balance the length of your body, from your right heel to your fingertips, over your left leg until your torso is parallel to the floor. Keep your weight evenly distributed through inner and outer heel, with hips level. Begin with 5 breath cycles and progress to 15.
Lift your torso up and return to the Mountain Pose; repeat on the other side.
Plank Pose and Side Plank Pose
Begin on your hands and knees, hands directly under shoulders, knees under hips. Move feet back until the legs are straight and you're balancing on your toes, feet together. Keep the shoulders pulled back and down, arms straight. This is the Plank Pose.
Squeezing the ankles together, roll onto the outer edge of the left foot, keeping feet stacked, legs straight. Lift the right hand toward ceiling then look up at it. Let your abs support your body without clamping and crunching. Then lower right hand to floor, rolling down toward the right, and return to the Plank Pose. Repeat on other side. Hold each pose for 5 breath cycles.
Do the poses in a tranquil environment. Music, if used, should be tranquil and peaceful. Move to your own limits.
Breathe deeply and fully while holding the poses, breathing from your lower belly and diaphragm rather than holding your breath in your chest. In yoga a breath cycle is one inhale and one exhale.
Warrior 3 Pose
Start in the Mountain Pose with the heels slightly apart, big toes touching, legs straight, chest lifted, pelvis in a neutral position. Placing hands on hips, step back with your right foot so just your right toes touch the floor, all of your body weight on your left foot.
Keep your right leg extended in a straight line as you start to lean forward from your hips. Balance the length of your body, from your right heel to your fingertips, over your left leg until your torso is parallel to the floor. Keep your weight evenly distributed through inner and outer heel, with hips level. Begin with 5 breath cycles and progress to 15.
Lift your torso up and return to the Mountain Pose; repeat on the other side.
Plank Pose and Side Plank Pose
Begin on your hands and knees, hands directly under shoulders, knees under hips. Move feet back until the legs are straight and you're balancing on your toes, feet together. Keep the shoulders pulled back and down, arms straight. This is the Plank Pose.
Squeezing the ankles together, roll onto the outer edge of the left foot, keeping feet stacked, legs straight. Lift the right hand toward ceiling then look up at it. Let your abs support your body without clamping and crunching. Then lower right hand to floor, rolling down toward the right, and return to the Plank Pose. Repeat on other side. Hold each pose for 5 breath cycles.
Do the poses in a tranquil environment. Music, if used, should be tranquil and peaceful. Move to your own limits.
Thursday, February 01, 2007
Yoga Poses - Rocking Technique
When you start yoga postures for the first time then naturally you will begin with the simplest ones, then as your joints and muscles start to limber up you shall proceed to those that are more difficult to do. Don't allow yourself to be frightened or easily discouraged. Remember that these are not calisthenics, that you are not in competition with yourself or anyone else, and that none of the exercises should be forced. Be satisfied to make progress slowly. You will be amazed to discover how much your body will soon be able to do.
Rocking
Let us begin with the bracing Rocking exercise. This exercise helps overcome the drowsiness and stiffness that one so often feels on waking in the morning. As you do the Rocking exercise, you will also experience an agreeable, invigorating sensation due to the fact that your vertebrae are being given a good massage. This exercise will limber up your spine and keep it in a flexible and youthful condition. The yogis say that you can dodge old age as long as your spine remains elastic and strong. Rocking will also help you to sleep better and more soundly. I remember the effect it had on an officer in the British army, who had been suffering from insomnia. About a week after he started studying yoga, he burst into his class triumphantly announcing that he had slept the night through without any pills. He has probably slept like a baby ever since.
Rocking is actually a very simple exercise, and in a few days you will be able to do it without difficulty regardless of your age, stiffness, and even weight.
How To Rock
Sit down at the end of the exercise pad to make sure that your back will not hit the hard floor. Draw up your knees, and bend your head down. Put your hands under your knees. You can join your hands or not, whichever is easiest in the beginning. Now, keeping your spine rounded, swing back and forth, back and forth, in quick successive movements imitating the swinging motions of a rocking chair. Don't straighten your spine as you rock backward or you will find yourself lying flat on your back, unable to swing forward again. Don't try to do the rocking movement too slowly either, at least not in the beginning. Just imagine you are a rocking chair in motion, and enjoy the fun of it.
Here is another helpful hint: Straighten the knees just as you swing backward and then immediately bend them again as you swing forward. Don't pause after you have swung back but simply continue the to-and-fro movement. Otherwise you may get "stuck."
Rocking
Let us begin with the bracing Rocking exercise. This exercise helps overcome the drowsiness and stiffness that one so often feels on waking in the morning. As you do the Rocking exercise, you will also experience an agreeable, invigorating sensation due to the fact that your vertebrae are being given a good massage. This exercise will limber up your spine and keep it in a flexible and youthful condition. The yogis say that you can dodge old age as long as your spine remains elastic and strong. Rocking will also help you to sleep better and more soundly. I remember the effect it had on an officer in the British army, who had been suffering from insomnia. About a week after he started studying yoga, he burst into his class triumphantly announcing that he had slept the night through without any pills. He has probably slept like a baby ever since.
Rocking is actually a very simple exercise, and in a few days you will be able to do it without difficulty regardless of your age, stiffness, and even weight.
How To Rock
Sit down at the end of the exercise pad to make sure that your back will not hit the hard floor. Draw up your knees, and bend your head down. Put your hands under your knees. You can join your hands or not, whichever is easiest in the beginning. Now, keeping your spine rounded, swing back and forth, back and forth, in quick successive movements imitating the swinging motions of a rocking chair. Don't straighten your spine as you rock backward or you will find yourself lying flat on your back, unable to swing forward again. Don't try to do the rocking movement too slowly either, at least not in the beginning. Just imagine you are a rocking chair in motion, and enjoy the fun of it.
Here is another helpful hint: Straighten the knees just as you swing backward and then immediately bend them again as you swing forward. Don't pause after you have swung back but simply continue the to-and-fro movement. Otherwise you may get "stuck."
Saturday, January 06, 2007
Yoga Sun Salutation
In many types of Yoga, including Ashtanga Yoga the practise begins with a sequence of moves known as a Sun Salutation. This warms the body up through the stretching and continuous movement from one posture to the next.
Here are the 12 steps:
1. Stand with your feet slightly apart, palms together in prayer postition, thumbs against your chest.
2. Inhale deeply while slowly raising your hands over your head, and bend back as far as possible, while tightening your buttocks. Hold for three seconds.
3. Slowly exhale and bend forward, keeping your knees straight, until your fingers touch the floor outside your feet. (If you can't touch the floor, touch your knees, shins or feet instead.) Bring your head in toward your knees.
4. Slowly inhale, bend your knees, and if your fingertips aren't outside your feet on the floor, place them there. Slide your right foot back as far as you can go, with the right knee an inch or so off the floor, (a lunge position). Now look up as high as possible, arching your back.
5. Before exhaling again, slide your left foot back until it is beside the right one, and with your weight supported on your palms and toes, straighten both legs so that your body forms a flat plane (press up position). Make sure your stomach is pulled in.
6. Slowly exhale, bend both knees to the floor, bend with your hips in the air, lower your chest and forehead to the floor.
7. Now inhale slowly and look up, bending your head back, then raising it, followed by your upper chest, then lower chest. Your lower body - from the navel down - should be on the floor, and your elbows should be slightly bent. Hold for three to five seconds (upward dog).
8. Exhale slowly and raise your hips until your feet and palms are flat on the floor and your arms and legs are straight in an inverted V position (downward dog).
9. Inhale slowly and bring your right foot forward as in position 4. The foot should be flat on the floor between your fingertips. The left leg should be almost straight behind you, with its knee slightly off the floor. Raise your head, look up, and arch your back.
10. Slowly exhale and bring your left foot forward next to your right one. Straighten your legs and stand, trying to keep your fingertips on the floor, and try to touch your head to your knees as in position 3.
11. Slowly inhale, raise your arms up and stretch back as in position 2. Don't forget to tighten your buttocks. Hold for three seconds.
12. Slowly exhale, lowering your arms to your sides. Relax. Repeat the series.
You can also do this sequence once or twice in the morning to help relieve stiffness and invigorate the body. Multiple repetitions at night will help you to relax. Insomniacs often find that six to 12 sun salutations help them fall asleep.
Here are the 12 steps:
1. Stand with your feet slightly apart, palms together in prayer postition, thumbs against your chest.
2. Inhale deeply while slowly raising your hands over your head, and bend back as far as possible, while tightening your buttocks. Hold for three seconds.
3. Slowly exhale and bend forward, keeping your knees straight, until your fingers touch the floor outside your feet. (If you can't touch the floor, touch your knees, shins or feet instead.) Bring your head in toward your knees.
4. Slowly inhale, bend your knees, and if your fingertips aren't outside your feet on the floor, place them there. Slide your right foot back as far as you can go, with the right knee an inch or so off the floor, (a lunge position). Now look up as high as possible, arching your back.
5. Before exhaling again, slide your left foot back until it is beside the right one, and with your weight supported on your palms and toes, straighten both legs so that your body forms a flat plane (press up position). Make sure your stomach is pulled in.
6. Slowly exhale, bend both knees to the floor, bend with your hips in the air, lower your chest and forehead to the floor.
7. Now inhale slowly and look up, bending your head back, then raising it, followed by your upper chest, then lower chest. Your lower body - from the navel down - should be on the floor, and your elbows should be slightly bent. Hold for three to five seconds (upward dog).
8. Exhale slowly and raise your hips until your feet and palms are flat on the floor and your arms and legs are straight in an inverted V position (downward dog).
9. Inhale slowly and bring your right foot forward as in position 4. The foot should be flat on the floor between your fingertips. The left leg should be almost straight behind you, with its knee slightly off the floor. Raise your head, look up, and arch your back.
10. Slowly exhale and bring your left foot forward next to your right one. Straighten your legs and stand, trying to keep your fingertips on the floor, and try to touch your head to your knees as in position 3.
11. Slowly inhale, raise your arms up and stretch back as in position 2. Don't forget to tighten your buttocks. Hold for three seconds.
12. Slowly exhale, lowering your arms to your sides. Relax. Repeat the series.
You can also do this sequence once or twice in the morning to help relieve stiffness and invigorate the body. Multiple repetitions at night will help you to relax. Insomniacs often find that six to 12 sun salutations help them fall asleep.
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