During the workday, enjoy yoga to stay focused, energized, and (ahem) firm.

 

Yoga can help you at work.  It not only offers solutions for a restless mind, it’s also a fun break that can keep you feeling good physically.  For the uninitiated, yoga often is viewed in one of two ways:

1) as an activity suitable only for the über-flexible and possibly masochistic, the likes of which are former dancers, retired gymnasts, and circus performers; or 2) as a long, boring exercise program of stretching and low-impact calisthenics – something your fit grandmother might enjoy.  However nowhere within the fundamental concepts of yoga is there an outline mandating tortuous sequences of pretzel-like poses, or the adoption of a fitness routine appropriate for treatment of insomnia.  In fact, yoga is primarily concerned with what’s in your head, and not about how much or how little you exert yourself.

 

And that’s because the main purpose of yoga is to create a mind-body connection.  The word “yoga”, in fact, translates loosely as “union”.  Why a connected body and mind?  Simply put, in the yogic tradition it’s believed that various ailments – from emotional distress to physic blocks – stem from a disquieted, agitated mind; it’s also understood that physical discipline aids mental discipline.  To that end, yoga advocates a number of ways to use physical control as a means to ultimately gain mental control, in order to bring the mind back to its most natural (and healthy) state, which is peaceful and calm.  Peaceful and calm – sound like a state in which you’d like to live?

Because it’s all about bliss, anyone can practice yoga.  And you can use concepts from traditional yoga poses to help you feel relaxed, renewed, and revived throughout your work day – and (promise!) you don’t have to assume a “lotus position”, hyperventilate, or lie spread-eagle for 20 minutes to feel the benefits of your efforts.  

 

A few basic yoga poses – and their benefits – are explained in detail below.  You can practice them in any order.  Though the poses have been chosen for their suitability for most people, remember to stop if you feel uncomfortable.  Stop by your local yoga studio for more information or to participate in a class. Peace!

1. Standing Pose:
Stand with your feet together and your arms relaxed and down by your sides, palms facing forward.  Make your spine as long as possible by keeping your neck in line with your shoulders and tucking your tailbone slightly forward and down. Consider your feet and their connection with the floor.  Take care that you are not setting too much weight on the balls of your feet, your heels, or the insides or outsides of your feet.  Place your weight equally on all parts of each foot.
Relax your body while still standing erect, paying close attention to relaxing areas that typically hold tension – neck, shoulders, mouth, hands, feet.  Breathe normally.  Hold as long as you like, or for about 10 seconds.

*Benefits: This pose improves posture and can increase alertness by increasing oxygenation in the body.  It is particularly good for people who spend a lot of time sitting or who have stiffness or pain in the back.

2. Balancing Pose:
Stand with your feet together and your arms relaxed and down by your sides, palms facing forward. Then inhale and raise your arms above your head – reaching out to a “t” position and up – so that your palms come to face each other. Concentrate on making your spine feel long.  Relax your shoulders, but continue to hold your arms above your head, palms facing each other. Breathe normally.
Then while inhaling shift your weight to your left leg and raise your right foot a few inches off of the floor.  Continue to breathe normally, and focus on maintaining relaxation throughout the body while keeping both legs straight, feet relaxed. Hold the position as long as you like, or for about 5 seconds.  
When releasing the raised foot back down to the floor, exhale.  Then slowly bring your arms back to your sides – reaching out to a “t” position and down.  Breathing normally, stand for a few moments then repeat the pose sequence, but this time shift your weight to the right leg and lift your left foot up.  
If you have trouble balancing, try looking at a small, unmoving object in front of you to help you focus and remain still.

*Benefits: This pose improves your concentration and induces physical balance, stilling unconscious movement. Balancing poses are known to balance the nervous system and relieve stress and worry.  It also strengthens the leg, ankle, and foot muscles in the standing leg. 

3. Forward Bend Pose: People with a back condition should consult your health care practitioner before doing any forward bends!
Sit in a chair.  Make sure the soles of your feet can rest comfortably on the floor.  Spread your feet about your hip’s width apart. Sit up straight in the chair, and elongate the spine by keeping your neck in line with your shoulders.  Place your hands palms down on your thighs.  Keeping your back straight, relax your shoulders.  Inhaling, bring your arms out into a “t” position and then lift them over your head, and bring your palms to face each other. Again, relax your shoulders. Pause for a breath or two with your arms raised and back straight.  Then exhale and bend forward from your hips (or below your natural waist), reaching your arms forward and down.
When you’ve reached the limit of how far you can bend and reach, relax your arms and your head toward the floor.  Breathe in this relaxed position and be conscious of relaxing the muscles in your face, your back, and your hands. Hold the position for about 5 seconds.  
Then bring your neck in line with your shoulders and bring your arms up and in line with your ears, palms turned to face each other.  Inhale and reach forward and come up with your torso in a straight line until you are again sitting straight-backed in your chair with your arms up, palms facing each other. Then exhale and bring your arms to a “t” position and continue taking your arms down to let your hands rest gently palms down your thighs.  Breathe normally.  
Repeat this entire sequence at least once, but no more than three times in a row.  If you want to hold the pose longer than 5 seconds, first do two full sequences at 5 seconds (to loosen up), then try a longer hold.

* Benefits: Forward bending induces relaxation. This pose boosts the flow of blood to the brain, creates flexibility in the spine, massages the internal organs,  reduces fat in the midsection, and stimulates the nervous system.