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YOGA FOR THE

TECHNOLOGY WORKER

WITH SHERRY ZAK MORRIS, E‐RYT

Yoga for the Technology Worker

©Copyright 2016, Sherry Zak Morris and Yoga Vista Academy 1

Introduction ............................................................................................................................................................................ 4

Some Statistics ........................................................................................................................................................................ 4

Anatomy of the Technology Worker ....................................................................................................................................... 5

Yoga: Balancing the Imbalances .......................................................................................................................................... 5

Postures .............................................................................................................................................................................. 5

The Bucket Seat ............................................................................................................................................................... 5

Over‐Corrected ............................................................................................................................................................... 7

Hunchback ....................................................................................................................................................................... 7

The Headlift ................................................................................................................................................................... 10

Dominant Arm‐itis ......................................................................................................................................................... 11

Humerus Deviation ................................................................................................................................................... 12

Mouse Elbow (aka Tennis Elbow) ............................................................................................................................. 13

Straddle ......................................................................................................................................................................... 14

Yoga Remedies for the Technology Worker ......................................................................................................................... 16

Nervous System ................................................................................................................................................................ 16

Body Scan ...................................................................................................................................................................... 16

Visualization .................................................................................................................................................................. 16

Breathwork ................................................................................................................................................................... 16

Letting Go Breath ...................................................................................................................................................... 17

Upper Body ....................................................................................................................................................................... 17

The Neck........................................................................................................................................................................ 17

Lateral Neck Stretch .................................................................................................................................................. 18

Nodding Yes .............................................................................................................................................................. 19

Neck Release ............................................................................................................................................................. 20

Chair Lean.................................................................................................................................................................. 20

The Rooster Head ...................................................................................................................................................... 21

Shoulders ...................................................................................................................................................................... 21

Shoulders – Celtic Cross (4 Points) ............................................................................................................................ 22

Keyboard Shoulder Plug‐in ........................................................................................................................................ 23

Yin Shoulder Neck Stretch ......................................................................................................................................... 24

Upper Trap Release Headstand ................................................................................................................................ 24

Arms and Wrists ............................................................................................................................................................ 25

Wrist & Forearm Stretch ........................................................................................................................................... 25

Elbow Flick Stretches ................................................................................................................................................ 26

Eye Strain Buster ....................................................................................................................................................... 27

NAME OF THIS SEGMENT Name of the Entire Program

2 ©Copyright 2016, Sherry Zak Morris and Yoga Vista Academy

Upper Body Mat Variations .......................................................................................................................................... 28

Myo‐Fascial Shoulder Release .................................................................................................................................. 28

Tennis Ball on Floor ............................................................................................................................................... 28

Tennis Ball on the Wall .......................................................................................................................................... 30

The Shoulder Arc ....................................................................................................................................................... 31

The Shoulder Arc (Circle Option) .............................................................................................................................. 31

Mid Body, Back and Spine ................................................................................................................................................. 32

Axial Extension & Backbends ........................................................................................................................................ 32

Chair Poses ................................................................................................................................................................ 32

Arm Pulls ............................................................................................................................................................... 32

Climb the Rope ...................................................................................................................................................... 32

Pelvic Tilt with Reach ............................................................................................................................................ 33

Standing Backbend ................................................................................................................................................ 34

Sunbird .................................................................................................................................................................. 34

Up Dog ................................................................................................................................................................... 34

Mat Poses .................................................................................................................................................................. 34

Cobra ..................................................................................................................................................................... 34

Prone Backbend Variations ................................................................................................................................... 35

Sphinx .................................................................................................................................................................... 35

Forward Bends .............................................................................................................................................................. 35

Chair Poses ................................................................................................................................................................ 36

Seated Straddle Forward Bend ............................................................................................................................. 36

Stir the Pot (aka "Stretching the Diamond") ......................................................................................................... 36

Standing Forward Bend with Chair ....................................................................................................................... 38

Mat Poses .................................................................................................................................................................. 38

Uttanasana ............................................................................................................................................................ 38

Down Dog .............................................................................................................................................................. 39

Childs Pose ............................................................................................................................................................ 40

Apanasana ............................................................................................................................................................. 40

Baddha Konasana with Fold .................................................................................................................................. 43

Lateral Bends ................................................................................................................................................................. 43

Chair Poses ................................................................................................................................................................ 45

Lateral Bends with Diagonal and Arm Circles ....................................................................................................... 45

Mat Poses .................................................................................................................................................................. 46

Hip Glide ................................................................................................................................................................ 46

Yoga for the Technology Worker


Twists ............................................................................................................................................................................ 46

Chair Poses ................................................................................................................................................................ 47

One Arm Twist ....................................................................................................................................................... 47

Washing Machine Twist ........................................................................................................................................ 47

Mat Poses .................................................................................................................................................................. 48

Somatic Moving Twist ........................................................................................................................................... 48

Windshield Wiper ................................................................................................................................................. 49

Flamingo ................................................................................................................................................................ 49

Lower Body ‐ Hips to Feet ................................................................................................................................................. 51

Chair Poses ................................................................................................................................................................ 51

Pigeon with Pelvic Tilt ........................................................................................................................................... 51

Point and Flex ........................................................................................................................................................ 51

Hip Strength and ROM .......................................................................................................................................... 52

What is Secretary Spread? ........................................................................................................................................ 52

Hip Hinge ................................................................................................................................................................... 52

WAG the Tail ......................................................................................................................................................... 53

Goddess ..................................................................................................................................................................... 53

Squat ..................................................................................................................................................................... 54

Mat Poses .................................................................................................................................................................. 55

Crossover Hip Sequence ....................................................................................................................................... 55

Rolly Polly .............................................................................................................................................................. 56

Corporate Yoga ................................................................................................................................................................. 57

Understand the Work Environment ............................................................................................................................. 57

Teaching Environments ................................................................................................................................................. 58

Mat and Chair Combination ...................................................................................................................................... 58

Conference Room Table and Chairs .......................................................................................................................... 59

Yoga in the Bullpen ................................................................................................................................................... 59

Yoga Outdoors .......................................................................................................................................................... 59

Marketing Ideas ............................................................................................................................................................ 59

Pricing & Contracts ....................................................................................................................................................... 64

INTRODUCTION AND ANATOMY Yoga for the Technology Worker


INTRODUCTION As a computer worker myself, I know firsthand the stresses and strains of long hours on the computer. I worked in the high tech industry for over 25 years and came to Yoga because of work stress and body pain. I believe Yoga gave me back the years that stress took away… and that is what I want to give back to my students. The feeling of peace of mind and a body that feels light and free...even if for just a short 30 or 45 minute break at work, or while they are enjoying a full‐length Gentle Yoga class.

This workshop will cover:

The Anatomy of the Computer Worker and how our bodies react and adapt when using our technology devices

Common postures of deskworkers and the physiological analysis of its affects on the body

Movement principles and recommended counter movements that are imperative to keep the body flexible and mobile

Gentle and Chair Yoga movements to take into your teaching to empower your students with knowledge and self‐care tips.

How to find and work with companies in your community to offer Deskworker and/or Corporate Yoga classes

SOME STATISTICS Average American consumes 5‐6 hours of non‐work and non‐school‐related digital technology a day

25‐35% of the day is spent in front of a screen

Adding 4+ hours of "screen time" sitting relates to a nearly 50% increased risk of death from any cause. And a 125% increased risk of events associated with cardiovascular disease.

Source: David Greenfield, PhD, founder of the Center for Internet and Technology Addiction and assistant clinical professor of psychiatry at the University of Connecticut School of Medicine in Hartford.

Source: http://www.fastcompany.com/

Yoga for the Technology Worker INTRODUCTION AND ANATOMY


ANATOMY OF THE TECHNOLOGY WORKER There are just so many postures you can hold when you are working on the computer. No matter if you are sitting or standing, or alternating between both, static positioning can create muscle tension and eventually pain and lack of mobility.

In my work teaching Corporate Yoga to Deskworkers and in seeing the computer workers who come to my Gentle and Chair Yoga classes, I have seen common physical issues related to this type of work. Thus, my focus will be on addressing the most common issues I see. This list is not exhaustive, but a representation of what you might run across in your Yoga Teachings.

Yoga: Balancing the ImbalancesImbalances develop when you use one muscle group a lot more than its opposing muscle group. Office work is a prime culprit because the hip flexors and chest muscles are shortened and active, while the glutes and upper‐back muscles are stretched and inactive. As a result, imbalances commonly develop between the hip flexors and their antagonists, the glutes, and also between the chest muscles and their antagonists, the upper‐back muscles. Add to this the neck and eye strain of being glued to our monitors or mobile devices, and our bodies can become stiff, sore and painful after hours of computer work or play.

Postures Through photos, we will observe some of the common seated deskworker postures and look inside the body from an anatomical perspective to see what stress and strain is being created. When we can view posture in this way, we can better understand what Yoga movements can compensate for these static postures and bring back balance to the body.

TheBucketSeatIn this posture, the pubic bone is tilted up toward the navel and the pelvis tilted backward (posteriorly) and the sitting bones are pushed forward on the chair seat. It is a very comfy, cozy position thus why I call this the "bucket seat". However, this posture can wreak havoc on the low back and hamstrings. I often see men sitting in this position more so than women as I walk the halls of the various office workplaces where I teach.

James Knight Sherry Zak Morris



This anatomical diagram depicts the angle of the pelvis in a posterior tilt. Just looking at this diagram makes me want to cringe with pain. You can see how much pressure there is on the low back, and how the upper back compensates with a kyphotic curve.

Anatomical Challenges:

People who sit in this position for extended periods of time will likely have low back tension and tight hamstrings, psoas and glute muscles.

The hip flexors remain shortened and hyperactive during sitting. Over time, this becomes a chronic condition. Meanwhile, the muscles in the buttocks (the gluteus maximus, gluteus medius and gluteus minimus – collectively referred to as the glutes), remain stretched and inactive, eventually causing them to become weak and inhibited.

Finding Balance: Axial Extension and gentle backbends.

Psoas

This is probably one of the most popular muscles we, as Yoga teachers, know about. The Psoas is one of the primary hip flexors and sitting for long periods of time keeps that muscle in flexion and contracted. It will pull on the low back and can create a constant achiness.

Finding Balance: Hip extensions and gentle backbends.

Gluteus Muscles and Adductor Magnus (considered part of the hamstrings)

Tight hip flexors draw the pelvis forward, and weak glutes are unable to combat that forward pull, causing tension on the low back. This can cause compression of the discs of the lower spine which can lead to disc injuries and sciatica.

Finding Balance: Gentle backbends and pelvic tilts.



Over‐CorrectedI am guilty of this position. It is the Somatic "green light" or Type A personality posture. The pelvis is tilted down away from the navel and forward (anteriorly). Thus the sit bones are extended backwards. This is the perfect position if we want to do a safe forward bend (moving the tail feathers back), but it can create tension along the entire spine and shoulder blade area when held for long periods of time.

This anatomical diagram depicts the group of spinal muscles that keep the spine in an erect position. Because sitting is a vertical, two‐dimensional position, these erector muscles can become rigid and rope‐like with static holding.

Anatomical Challenges:

People who sit in this position for extended periods of time will likely have tight back muscles from their lower back up to their necks. And because the hips are in flexion, there will most likely be the accompanying tight psoas, glutes and hamstrings as we saw above.

Finding Balance: Twists, forward bends and knee to chest movements.

HunchbackThis is probably the most common of all desk postures, the rounded, hunched back. The shoulder girdle is lifted up and forward causing the humerus bone to medially rotate (internal/forward) in the shoulder socket. The rhomboids are locked long and the pectoralis muscles are locked short, while the erectors are weak from the pull of gravity forward.



Anatomical Challenge areas

Pectoralis Major and Minor muscles

These muscles are constricted and locked short. Tight pectorals can inhibit breathing and heart function over time, as well as compressing the brachial plexus nerves as they pass through the shoulder.

Finding Balance: Chest openers and gentle backbends.

Rhomboids

These muscles are lengthened and weak. Oftentimes, people feel they should stretch them to bring relief to the tightness, when in actuality, they need to be shortened and strengthened.

Finding Balance: Axial Extension and gentle backbends, focusing on drawing the shoulder blades together.

Erector‐Spinalis‐Thoracis muscles

They are responsible for keeping your posture straight and for arching or extending your back. Weak spinalis thoracis muscles can contribute to mid‐back pain.

Finding Balance: Axial extension and gentle twists.



Levator Scapula

The levator scapula muscle, aka the levator scap, or just the levator is situated beneath the trapezius in the upper back. It is the muscle that lifts the shoulder blade up toward the ears (as in the Hunch and the Scrunch posture).

Finding Balance: Laterally bending the neck and nodding chin up and down.

Trapezius

The Trapezius is a diamond‐shaped muscle that lays on top of the deeper muscles of the neck and torso. This is the muscle most people will complain about being tight and constricted. The upper trapezius depicted in this photo gets over‐stressed and locked short in the Hunch position along with the levator scapula.

Finding Balance: Pulling the shoulder blades down on the back and away from the ears (aka Scapula depression).



Quadratus Lumborum and Rectus Abdominus

These muscle groups help keep the spine erect and support the alignmment of the pelvic region. When the torso is rounded forward, there is contraction in these muscle groups which directly affects the health and strength of the spine.

The quardratus lumborum is the muscle that hikes up your hip and when chronically contracted, can create asymmetry in the musculature of the spine and lead to chronic back pain.

When the posture is rounded forward in a much more kyphotic position (think an elderly person with a hunchback), the rectus abdominus muscles are shortened and contracted and can adversely affect the digestive and respiratory systems.

Finding Balance: Gentle backbends, lateral bends and twists.

TheHeadliftThis posture can be seen either seated or standing. There are often two culprits:

1) the monitor is too high and so the head must be tilted upward to see it or

2) the bi‐focal area of the eyeglasses is being used which requires the head to tilt upward to access the lenses.

Source: http://www.makeuseof.com/tag/5‐things‐youre‐wrong‐standing‐desk/



Anatomical Challenges

As the head lifts, the sub occipitals muscles (below the lower part of the skull) are often maintained in a hyper contracted state as they battle gravity to keep the eyes level with the horizon. This movement creates an imbalance in the muscles of the neck and eventually limits the mobility of the neck laterally and in flexion.

Longus Capitis

As the head cocks back and moves forward on the neck, the antagonist longus capitis muscles become overstretched and weak.

Finding Balance: Neck flexion by tucking the chin.

Sternocleidomastoid (SCM)

The SCM muscles get recruited to hold the hyperextension of the neck and they get tight.

Finding Balance: Laterally bending the neck and lifting chin up.

Scalenes

Scalenes are located behind and on the side of the neck. Static holds contract these muscles and can affect breathing as they are attached to the rib cage and assist with breathing.

Finding Balance: Laterally bending the neck to each side, with chin up neck extension.

DominantArm‐itisUnless we are ambidextrous, we will use one arm predominantly in our computer work. This can cause an asymmetry on one side of the body. Two of the most common issues I see in computer workers are the following.



Humerus Deviation

This position usually occurs when the humerus bone in our dominant arm is rotated forward in the shoulder socket. Working the mouse, writing, typing etc. requires the hand, and thus the arm, to be forward from the body. If held for extended periods of time, the humerus bone can actually stay in that forward position.

Finding Balance: Rolling shoulder backwards, external rotation of the shoulder and chest openers.

This is my shoulder 3 years ago. Humerus deviation! I continue to have to be aware of this posture and do Yoga movements daily to counteract the imbalance.

And my shoulder today thanks to the Gentle Yoga Shoulder stretches!



Mouse Elbow (aka Tennis Elbow)

This issue is one of the most commonly reported injuries from computer use. So why is it that so many people suffer from pain in the elbow while sitting at their computer? For the most part, it can be directly related to the sitting and typing position. It’s pretty much the exact same condition as tennis elbow as these conditions are caused by repetitively gripping and squeezing an object. With the mouse, you are constantly holding onto it and making small movements on a daily basis.

Notice Justine's straight spine with her head and eyes in line with her keyboard. But, we can see that the angle of her lower to upper arms are not at a 90 degree angle. This is because her keyboard is too high and this position, when held too long, will increase the strain in the forearm and elbow area.

Anatomical challenges:

Despite the fact that using your mouse or keyboard are by no means a strenuous activity, over time the forearm extensor muscles in your forearm become fatigued and start to wear down. This causes your muscles to contract and constrict resulting in a tight feeling in your forearms and pain at the attachment point on your elbow where your forearm muscles originate. You can start to experience pain in the muscles around the elbow which can sometimes cause pain further down the forearm and into the wrist and hand.

Finding Balance: Wrist flexion and rotation and elbow extension.



Source: http://www.sportscarephysio.com.au/resources/extensor‐tendinopathy‐tennis‐elbow/

StraddleThis position can often be seen when someone is sitting on a posture ball at their desk, or when they straddle their legs to make room for their torso. Since the legs are abducted and spread wider than the hips, this posture will contract the IT band along the outside of the thighs. Long periods of holding in this posture create even more hip and IT band tightness.



Anatomical challenges:

Even though the posture is upright, the hips are in abduction which can shorten and contract the iliotibial band (IT band). When held for long periods of time, the IT band can become tight and painful with knee flexion. This can eventually lead to low back, hip and knee pain.

Finding Balance: Hip and Leg adduction and lateral bends.

YOGA REMEDIES Yoga for the Technology Worker


YOGA REMEDIES FOR THE TECHNOLOGY WORKER Now that we have taken a tour through the body as it sits for hours and hours, we will put our Yoga Teacher hats on and decide which Yoga poses and sequence would be most beneficial to our students who sit and stand for long hours at a time.

My philosophy of movement stems from the concept of compensation to bring about balance. When we can determine what parts of the body are adversely affected, significantly contracted or weak, we are better able to select the movements that will help counteract the anatomical challenges. In the postures we looked at, I briefly noted the potential balancing movements that would be beneficial for each. Let's explore those in terms of specific Yoga poses or sequences in this section.

To make this document a reference manual for future use, I will address specific poses by anatomical area in order to take a deeper dive into the reasons for why each pose is offered.

Nervous System "Digital technology keeps us in a hyper‐aroused state, which works against our biological nature. By staying in this constant state of arousal, you activate your adrenals and produce stress hormones which affects the immune function and exhausts you, reducing productivity and interrupting sleep patterns." Computers in Human Behavior Journal.

BodyScanPain reduction and pain relief all start with inner and outer body awareness. Thus, every class always begins with a time of introspection, centering and breathing before movement is introduced.

Invite your students to close their eyes and sit comfortably in a Seated Mountain pose. Ask them to do a body scan to identify any unwanted tension that they may be holding, in the form of tightness, pain or concentrated energy around a certain area. Once they have noticed the area(s), consciously release either energetically or physically and try to soften in those places.

VisualizationThe movement of energy in the body can be directed with awareness and intention through visualization. Computer and desk work requires continual brain activity and the required blood flow of oxygenated blood to support it. This upward‐directed movement is called "prana". The downward‐directed movement is called "apana". Use visualization to bring awareness to the apana energy flow to ground, soothe and support the body and the nervous system.

Plug into the magnetic energy of the earth... and recharge the batteries.

BreathworkI like to remind people that the term we often hear is “Stress Management” and possibly “Stress Reduction”, but not “Stress Elimination”. The reason being that we all have stress in our lives. Something is always going on – either at home, at work, with our families and our friends. How we handle our stress is more important than getting rid of it.

Yoga for the Technology Worker YOGA REMEDIES


Letting Go Breath

Breathing deeply with awareness of the movement of your diaphragm helps your lungs expand so that they are able to take in more oxygen. This type of breathing is marked by expansion of the abdomen rather than the chest, so when you breathe in, try to fill the lower chambers of the lungs as much as possible and allow the belly to soften.

Also, focus on the exhale, slow and steady. This breathing allows the lungs to become fully charged with air, and, equally important, fosters a healthy exchange of CO2, which is used medicinally within the body. CO2 plays an important role as a vasodilator, which helps to increase circulation in the brain and body. (Exception ‐ CO2 in the lung tissue is a vasoconstrictor.)

Invite the students to sit quietly and to leave their work outside the door. It will always be there, let this time be for calming and clearing the mind.

A Release Breath is an audible breath with the exhale through the mouth. The sound can be a sigh or a gentle whooshing sound. Repeat 8‐10 times letting go of all stress, tension, worry and pain… welcoming in calm, peace and healing.

Upper Body Talk to anyone who works on the computer for hours on end and you will find someone that has neck tension, headaches and/or eyestrain. The reason for this is two‐fold. As we hold a stationery position for long periods of time, our muscles contract with all the small, concentrated movements we are asking them to do. Secondly, there is a lot of blood flow needed to the brain for all the mental processing.

TheNeckThe neck plays a large role in health and vitality. The nerves from the neck go to the eyes, ears and brain, a spinal misalignment in the neck can cause vision and hearing problems, as well as problems such as headaches and poor sleep. Major blood vessels pass through the neck to the brain, a neck misalignment can put pressure on the blood vessels and reduce the blood flow to the brain. This can affect concentration which is an important tool for Deskworkers.

Caution: Neck stretches should always be performed in a slow and smooth fashion. Especially for those who suffer from acute neck pain due to a stiff neck, pinched nerve in the neck, cervical radiculopathy, cervical disc damage or other severe pain, make sure you do the motions slowly. If anytime you feel neck pain or a "twinge" in the neck, stop doing that exercise immediately.



Lateral Neck Stretch

Anatomical Focus: Scalenes, Trapezius.

1) Keeping your right shoulder down with the arm by your side, palm facing forward and out, lean your head to the left. Let the weight of the head stretch your muscles on the right side of the neck, or use your left hand to pull gently down on your head to go deeper into the stretch.

2) Play around with the positioning of your chin to get the stretch that feels best for you.

3) Breathe slowly and deeply while holding his position for as long as you need to release any unwanted tension.

Repeat the process on the opposite side of your body.

Do two rounds of this exercise.



Nodding Yes

Energy needs to move through our bodies to keep us feeling alert and comfortable. With desk work, there is a traffic jam of tension in the neck and the tightness we feel at the end of the day. This one is one of my favorites as it brings welcome relief and movement to many of the areas in the neck we have explored in the last section.

This movement takes lateral neck stretches to the next level. Repeat several times, or hold and breathe into the tightest areas.

Anatomical Focus: Scalenes, Trapezius, Levator Scapula and SCM.

Keep the angle of the fingertips and the neck in a straight diagonal for a deeper stretch and remember to stretch the fingers wide and long.

Anatomical Focus: Scalenes and Trapezius

Tilt the head down toward the armpit to get into the back of trapezius muscle, and breathe there. The exhales are the key to this release.

Anatomical Focus: Levator Scapula

Tilt the head back and up to stretch the front side of the neck. Continue nodding “yes” and breathe. And even wiggle your fingers.

Anatomical Focus: SCM



Neck Release

Sit up tall in your chair and interlace your hands behind your head. Press your head into your hands and your hands into your head. Breathe.

Anatomical Focus: Strengthens cervical extensors

Gently tuck the chin, round the shoulders and hunch the back. Draw the elbows a little closer together. Feel the long, deep stretch at the base of your neck.

Anatomical Focus: Sub occipital muscles

Place your thumbs under the place where your skull meets your spine and lift upwards. Hold and breathe into this spaciousness.

Add a gentle cross‐fiber neck massage circling your thumbs.

Anatomical Focus: Sub occipital muscles

Chair Lean

This one is great for Deskworkers as they can do this a few times a day at their own desks. As long as you trust the support of your chair and allow gravity to help.

If this feels a bit too precarious, you can place your hand under your butt cheek to secure the shoulder girdle down.

Anatomical Focus: Scalenes, Trapezius, Shoulder girdle

Hold onto the side of the chair to lock the shoulder in place and start to lean in the opposite direction.

If comfortable, drop the ear toward the shoulder for a deeper lateral stretch. Breathe, hold and enjoy.



The Rooster Head

This easy sequence gently but firmly brings the head back into better alignment. It counters the forward head carriage we see so often in Technology workers. I do this pose for Deskworkers, as well as Seniors. It is the cue I use often for reinforcing good posture.

Anatomical Focus: Stretches and lengthens the longus capitis and SCM muscles.

Source: http://playerstrust.com/

Sit up straight and tall and place the index finger on the chin, which acts as a guide to the movement.

Jut the head forward. Notice how the ears are now out of alignment with the shoulders.

Gently press the head backward with the index finger. Slightly tuck the chin to create additional length in the back of the neck.

ShouldersThe shoulders often mirror our internal stress level, tightening in response to stress or inactivity. There are never enough shoulder movements to offer to your Chair and Gentle Yoga students.



Shoulders – Celtic Cross (4 Points)

I never want to make generalizations about any person or any condition, but sometimes there is a disconnect from the body when people have suffered injuries or have mobility limitations in certain areas. In Somatics, this is referred to as “sensory motor amnesia”. Thus, the following is a Somatic movement that is small enough, and perhaps a little complicated enough, to force the student to have to pay attention and make that connection from their brain to their body. The movement touches 4 separate points in the shoulder rotation, and once the connection is made, the movement can become more fluid and circular. Take it 3‐4 circles on each side.

Anatomical Focus: Humerus positioning and shoulder mobility: elevation, retraction, depression and protraction.

Up: Lift one shoulder up and scrunch the shoulder to the ear.

Back: Roll the shoulder back and the arm turns open.

Down: Reach the arm down toward the floor making more space between the ear and the shoulder.

Forward: Roll the shoulder forward and then lift it back up to neutral and begin again.



Keyboard Shoulder Plug‐in

There are perhaps a handful or two of poses that give you that ah‐ha moment of either physical release or anatomical understanding. This is one of them. Thank you Kathleen Porter, author of Natural Posture Pain‐Free Living, the Practice of Mindful Alignment for this ah‐ha moment!

This movement sequence brings the whole shoulder joint back and down into its natural position for working on the computer, driving or doing anything with your hands and arms. It counteracts crunched up shoulders!

Anatomical Focus: Shoulder abduction and adduction: Pectoralis Major, Deltoid, Latissimus Dorsi

Start with arms in Cactus pose pushing the arms slightly back beyond the horizontal shoulder plane.

Begin to bring the arms down to your sides as low as you can go. Feel what is happening to your shoulder blades. They should feel like they are dropping down your back.

When you arms are down as far as you can go, ideally, you want to feel your elbows squeeze into the sides of your ribs.

Next, bring the arms in front of you without moving your shoulder position. The palms should be facing up.

Now, flip the palms down without moving your shoulder or arm position. You can feel your shoulder blades locked down and securely positioned a bit lower on your back than where they were when you started.

This is the ideal height for your keyboard, armrest or work space. You can even tilt your fingers down a bit to create more ease in the



posture. Or place them on your lap and be still. Ah‐ha! Ease!

Yin Shoulder Neck Stretch

This pose can benefit the range of motion for both the neck and shoulder at the same time. It is termed "Yin" because when I offer it to my students, I hold it a little longer than normal. Perhaps 30‐45 seconds. Notice how the shoulder blade is retracting encouraging an opening across the clavicle and chest.

Anatomical focus: Shoulder retraction, scalenes, upper trapezius

Clasp the hands behind the back, placing them off to the side of one hip.

Added Modification: Sometimes I offer up a head nod or a turn of the head toward the closest armpit to further stretch the levator scap.

On the exhale, tilt the head to the same side as the clasped hands. Hold and breathe. Switch hand positions and repeat the exercise in the opposite direction.

Upper Trap Release Headstand

This one is not for the faint of heart, but it is very effective. This inversion is a supported headstand with the weight of the body pressing into the upper trapezius muscles.

Contraindications for any Inversion: Glaucoma, high blood pressure and unmedicated hypertension.



ArmsandWrists

Wrist & Forearm Stretch

For people who do a lot of mouse movements, texting and/or any other small micro‐movements with the hands, the forearm muscles take the brunt. To stabilize the hand movements, the forearm has to remain steady and tense. If one doesn’t take the time to loosen up these muscles, the elbows and even shoulders will start to feel it as well.

Anatomical Focus: Forearm extensors, carpal tunnel and shoulder retraction.

Extend one arm straight in front of you with the palm up and pull the fingers down while pushing out with the palm.

Do the same on the other side, making sure the elbow is straight to get a long, clear line of energy through to the underarm.

Bring both arms in front and make a fist with each hand. Turn the knuckles away and squeeze them back towards the wrists.

Take the arms out to the side while you continue to squeeze the knuckles in as tight as possible. Feel that great forearm release.



Elbow Flick Stretches

I learned this sequence when I was researching carpal tunnel exercises for one of my corporate clients. The concept being to release the elbow joint so that the nerves can run freely up and down. All the small micro movements of computer work tense up the arm and oftentimes the nerves get pinched in the process. Any tingling sensation in the elbows, wrists and fingers indicate nerve issues. Move, stretch and release those areas throughout the work day.

Anatomical Focus: Elbow extension and flexion

Bend the arm at a 90 degree angle and place the palm of the opposite hand under the upper arm for support. Spread the fingers wide and then quickly extend the arm straight down and forward.

I call this motion “Flicking” because it is a quick movement. Repeat this flick 2‐3 times on each side.

Hold the arm at a 90 degree angle, but parallel to the body. Support the arm with the opposite hand.

This flicking motion is like a karate chop sideways. Draw the arm in towards the body and then flick it away. Repeat 2‐3 times on each side.



Eye Strain Buster

This sequence has multiple benefits – mind/body coordination, eye focus and finger movements to release tension and encourage movement.

Anatomical Focus: Eye muscles and eye focus, shoulder retraction, scalenes, pectoralis/rhomboids

Raise one arm in front with the thumb facing in and the other fingers in a fist. Focus your eyes on your thumb nail.

Start to move the straight arm out to the side, releasing one finger at a time, following the movement with your eyes.

Start with the index finger, then middle, then ring and then pinky.

Once the fingers are spread wide continue to move the shoulder back with the eyes following. Bring the arm back by moving the fingers the opposite way. Repeat on the other side.



UpperBodyMatVariations

Myo‐Fascial Shoulder Release

Many of us have heard the term "trigger points". Trigger points are contracted muscle fibers that cannot relax. These contracted muscles constricts blood flow and generate pain. They can be a result of repetitive movements, emotional stress and/or poor posture. Many times the place of the pain is not where the trigger point is located. This is called "referred pain". Finding and working on breaking apart the contracted muscle fibers will bring more freedom of movement and reduce pain.

This one hurts so good and it is critical for me personally to keep my shoulders moving freely with proper alignment.

We are going to use a tennis ball to massage into the space on the inside of the shoulder blades. As depicted in the photo on the bottom right, you want to make sure the tennis ball is not pressed into the bones, but rather the connective tissue and muscles that attached to the inner scapula.

The movement is up and down and around and around. And make sure to breathe.

TENNIS BALL ON FLOOR

Retract your shoulder by wrapping one arm behind you so that you know where to place the ball when you are lying down.

Lie on your back with your knees bent and place the ball in that position.



Begin to explore a range of movement that feels slightly uncomfortable, but bearable.

You can circle your arm, move it across your body, above your head. Trust your inner wisdom and body guidance to find the tight spots that need a little breaking through. Make sure you can breathe!

If you really want to go deeper into an area, slightly lift your hips as if you are going into bridge pose. This will create more weight into the area where the ball is massaging. Enjoy the release.



TENNIS BALL ON THE WALL For many, the intensity of the floor option is too much to bear. Thus, you can benefit from the same myo‐fascial release by using the tennis ball and standing against a wall.

First, find one of those old‐fashioned nylon stockings (or a sock will do!), and place the tennis ball into it. Notice you have a place to hold on to when you get against the wall so the ball doesn't slip away from you.

Find the same location in the inner shoulder blade where you will place the ball.

With your back against the wall, and your knees bent, and the ball in position ‐ slowly press in toward the wall and move up and down to massage the area.



The Shoulder Arc

Start by lying on your side, legs at 90 degree ankles, arms straight out to the side with palms touching.

Anatomical focus: pectoralis, shoulder mobility, scalenes

Keeping both elbows straight, release your top arm and start to make an arc up and over your body. See how much you can keep your fingers touching the floor as you create the arc. You can follow the movement with your eyes so that the neck gets an additional stretch.

Complete the arc so that your upper arm is on the opposite side.This is a gentle twist, so feel free to move your torso with the arcing movement. Move in the opposite direction back to the starting point. Repeat as often as desired.

The Shoulder Arc (Circle Option)

If your shoulder allows, create a full circle rather than an arc. Remember to try to "touch your hand on the dial" somewhere along the arc and/or full circle.



Mid Body, Back and Spine Since low back pain is one of the most common complaints of Desk workers, let's take a closer look at the 3 types of back muscles that help the spine function:

The extensor muscles are attached to the posterior (back) of the spine and enable standing and lifting objects. These muscles include the large paired muscles in the lower back (erector spinae), which help hold up the spine, and the gluteal muscles which extend the hips.

The flexor muscles are attached to the anterior (front) of the spine (which includes the abdominal muscles) and enable flexing, bending forward, lifting, and arching the lower back.

The oblique muscles are attached to the sides and back of the body and help rotate and laterally flex the spine and maintain proper posture.

Back muscles, like any other muscle in the body, require adequate exercise to maintain strength and tone.

While muscles like the gluteals (in the thighs) are used any time we walk or climb a step, deep back muscles and abdominal muscles are usually left inactive and unconditioned. Unless muscles are specifically exercised, back muscles and abdominal muscles tend to weaken with age and minimal use.

AxialExtension&BackbendsAnatomical focus: Extensor muscles of the back.

Chair Poses

ARM PULLS This option I would offer to deskworkers more so than to Seniors just because of the little bit of extra movement into the shoulder joint.

CLIMB THE ROPE This one is great for all levels. I remind them to pretend they are in gym class again, climbing up to the very top of the rope!



Extend one arm and grab the wrist with the opposite hand and pull upwards. Inhale and lengthen tall in the spine, exhale and bend sideways in the opposite direction. Hold and Breathe. Repeat with the other arm.

Extend your arms upward and start reaching and stretching upward as if you are climbing a rope. One arm and then the other. Even use the fingers to grab the rope and pull it down.

PELVIC TILT WITH REACH This is the last in the series of reaches. Remember to encourage your students to do these stretches WHILE they are working on the computer instead of waiting until they get home or come to your Yoga classes. Reaching and stretching is good for the body and the mind!

Anatomical Focus: Erector Spinae, Pectoralis/Rhomboids

Interlace the hands and straighten the arms in front. Reach the knuckles forward as far as possible. This is not a forward bend, but rather a stretch across the shoulder blades. Even take a big breath directed right in between the shoulder blades. Cue to keep the abs engaged to protect the lower back.

Release the hands and bring them behind the back. Palms are open and placed on the low back, in the gentle curve of the lumbar spine.

Draw the elbows back and even flutter them back and forth a few times as if flapping the wings.

Open and close the mouth to release tension and tightness in the face, eyes and mouth.



STANDING BACKBEND SUNBIRD UP DOG

This movement can be done in conjunction with a standing Cat/Cow sequence, or by itself.

This is an asymmetrical movement that is excellent for scoliosis or any torso, shoulder or hip rotation. It lengthens the body equally on both sides. Remember the fascia net ‐ we are stretching it in all 4 corners.

When this pose is held for a several breaths it helps to strengthen the musculature of the spine in axial alignment. With the arm raised, it helps to further open the psoas which can bring relief to low back pain.

Mat Poses

COBRA Cobra is one of the gentlest backbends if done in moderation. I find that most students feel they should come up high and lift the chest off the ground. To keep it safe and effective, have them keep the palms down or lift the hands about two inches off the floor. Then lift the legs if desired.

Anatomical focus: Erector spinae, rhomboids/pectoralis, glutes

Begin on the stomach and lift the head and shoulders off the ground, keeping the neck in line with the shoulders.

Lift the hands 2 inches off the floor and engage the rhomboids by squeezing the shoulder blades toward each other.

Add an option to lift the legs to further the backbend into the lower spine and to strengthen the glutes.



PRONE BACKBEND VARIATIONS

SPHINX Sphinx is a more challenging back bend as it lifts the upper body substantially higher, thereby causing more of an arch to the lumbar spine. If this pose is comfortable and accessible to the student, add a gentle twist by flexing one knee and foot and looking over the opposite shoulder. A quad stretch is an added benefit to this variation.

Begin on the stomach with the upper body propped up on the forearms. Engage the core muscles to support the lumbar spine by tucking the pelvis to slightly lift the abdomen off the floor. If this still creates too much compression in the lower spine, walk the hands/forearms forward.

Add a gently twist and a deeper psoas stretch by bending one leg and looking over the opposite shoulder.

Repeat on the other side. To increase the psoas stretch and lengthening, gently roll onto the hip of the bent knee.

ForwardBendsOne of the biggest benefits of forward bends is the lengthening and stretching of the low back muscles which can get stiff and tight after hours of sitting. Here are a few forward bends that can be done in the chair or on the mat.

Anatomical focus: Flexor muscles of the back.



Chair Poses

SEATED STRADDLE FORWARD BEND

Every forward bend should always start with the back straight and the spine long.

Hinge at the waist and keep the head in line with the spine. Cue to engage the abs.

STIR THE POT (AKA "STRETCHING THE DIAMOND") This is one of the best sequences for bringing circulation to the hips and low back.

You have a precious diamond on the backside of you that needs your attention! The thoracolumbar fascia (TLF) is a diamond‐shaped connective tissue found in the small of the back, and can be implicated in low back pain. In a recent study the TLF was found to be thickened by 25% or more in patients with chronic Low Back Pain.

Caution: I would limit the range of this movement to small circles when working with Seniors because of the bending, twisting and rounding of the spine.

Anatomical focus: This movement stretches the low back muscles on each side separately to get the edges of the diamond. Also the Quadratus Lumborum and Erectors.

The thoracolumbar fascia (TLF)



Start in seated Goddess pose, or a straddled position. Toes slightly out, heels slightly in.

Inhale and move the right shoulder towards the left knee. You should feel a gentle pull an stretch across the lower left side of the back and hip, that is the Quadratus Lumborum.

Draw the body forward, keeping the back long and straight. Squeeze the shoulder blades together for an added rhomboid and erector strengthener.

Exhale and move the left shoulder towards the right knee. Then round the back, tuck the chin and draw the belly into the spine.

Continue this fluid circular movement in one direction several times, then repeat in the other direction.



STANDING FORWARD BEND WITH CHAIR There is something about wanting to touch the floor in a standing forward bend that brings out the competitive nature in people. Here the student can benefit from this feeling of getting to the destination with the use of a chair. The knees can be bent or straight during the fold and the hold to encourage a strong, flat spine.

Mat Poses

UTTANASANA When forward bends are done incorrectly, the risk of damage to the lumbar discs is increased. The hinging movement of the bend should be done at the hips, but often times the hamstrings are too tight and restrict this optimal movement. Over‐compensation for these tight hamstrings rounds the entire back and pulls on the low back even further.

If your student’s forward bend looks like the one on the right, throw them a life preserver and find a variation that will support them and keep them safe.

Anatomical focus: Hamstrings, Erectors.



This forward bend is the beginning movement of a Sun Salutation. Notice how the legs are straight, the back is flat and the arms are extended off to the side as the bend occurs.

There is a moment during this forward bend when the back cannot remain stable and flat any longer, and a gentle bend to the knees will make the bend more accessible as it takes the movement to the floor.

If a full forward bend to the floor is not accessible to the student, then work on the mechanics of the bend starting in Cactus position. With a tilt of the hips, and the knees bent, move a quarter of the way down and hold, and then return to an upright position.

To bring more stability to the bend, place the hands on the hips, back flat, and the knees bent. To hold the forward bend more deeply and comfortably, grab the elbows with the opposite hand and keep the knees generously bent.

DOWN DOG Besides being an effective pose for spine lengthening and strengthening, it is about the only inversion I offer up in my Gentle Yoga classes. I believe inversions are important for the 50+ population as they support our digestive and elimination systems, which can tend to have issues as we age. Inversions take your organs and move them a bit around, loosening up tight fascia that binds them and squeezes and massages them through gravitational pull.

Contraindications: For anyone with glaucoma, unmedicated high blood pressure, retina damage ‐ inversions are to be avoided. Proceed with caution for any shoulder or wrist injuries.

Anatomical focus: Hamstrings, Erectors, Shoulder joint

Start in a kneeling position and extend the arms out in front of you, resting on your fingertips. This option is great for people with wrist or shoulder issues who cannot bear weight on those joints.

Lift the hips up, keeping the knees bent. Remember the shoulder plug‐in concept and bring the shoulder blades down the back. Bent knees helps to avoid rounding the lumbar spine, but still allows the spine to get the length and strength it needs.

If possible to do without rounding the lumbar spine, straighten the knees and press the heels toward the floor. Hold for 3‐5 breaths.



CHILDS POSE This pose is one of the best for calming the nervous system and stimulating the rest and relax reflex. It is also a pose to add into your sequencing after any twist, lateral bend or backbend.

Anatomical focus: Releases tension in the spinal muscles from the cervical to the lumbar, stimulates movement of the digestive process.

APANASANA Forward bends on the back with the spine stable is the safest way to work with low back issues, especially lumbar disc damage. This pose increases circulation to, and stretches the musculature of, the lower back. The movement alternately moves the lumbar vertebrae away from each other then close to each other, creating space and helping a bulging disc to retract. This movement is good for imbibing the lumbar discs with fluid, which is why more space is created.

Anatomical focus: Releases tension in the lumbar spinal muscles, stimulates movement of the digestive process.

Start on back with hands on (or behind) knees and arms straight.

Take a deep inhale, start the exhale by gently drawing up the pelvic floor, then drawing the abs in from the pubic bone all the way up to the ribs, as you simultaneously draw the knees in toward the chest.



Apanasana with Kiss Your Knee

I discovered this option when I was doing some organic movements at home during my Yoga practice. The "kiss your knee" hug is beneficial for stretching the entire musculature of the back, including the tight area of the cervical and thoracic spine.

This is a great alternative to plow pose as it focuses on stretching the same muscle groups.

Anatomical focus: Erectors, Sub occipital muscles

Begin by lying on your back with your hands clasped behind the base of the head. Lift your feet off the floor, this will flatten the low back and provide the ability to stretch the entire spinal musculature.

On the exhale, lift the head and shoulders off the mat and imagine you can "kiss your knee". You can pull the elbows in toward the midline. Hold and breathe several rounds. To increase the stretch to the occipital area, slightly tuck your chin.



Neck Notch

When working on the computer for long periods at a time, the head is kept in a static forward‐facing angle and thus the neck muscles get locked into this position. This movement is will help bring more mobility and flexibility to the neck.

Anatomical focus: levator scapula, scalenes, cervical ligament

Begin by lying on your back with your hands clasped behind the head.

On the exhale, draw the belly button down toward the floor to support the lower back and lift the head and shoulder. Keep the elbows out to the side as much as possible.

By adding a slight angle right and left to the head, we can get deeper into the cervical ligament and upper erector muscles to ease neck tension.

Hold and breathe, and repeat on the other side.

Note: Make sure to drop the shoulder blades down and away from the ear to increase the stretch to the levator scapulae.



BADDHA KONASANA WITH FOLD

The is a juicy pose for releasing stress and letting the body relax while being supported. The use of props can provide alignment support and comfort when holding a pose for an extended period of time. Always ensure the pelvis is tilted forward and the lower back is long before a complete forward fold.

LateralBendsBending sideways is a movement we do not get very often in our every day moving patterns, thus why it is important to include in every one of our Yoga classes. Sideways movements are also known as lateral flexion, or lateral bending. There is a plethora of choices, here are a few of my favorites.

Anatomical focus: Targets numerous muscles in the back and sides, including the erector spinae, the Latissimus dorsi, obliques, Quadratus Lumborum and intercostals.



Useful movements to keep the erectors pliable and flexible are lateral and forward bends.

Anatomical focus: Quadratus Lumborum and Erectors

The intercostal muscles are mainly involved in the mechanical aspect of breathing. These muscles help expand and shrink the size of the chest cavity when breathing.

Poses that open up the chest cavity will bring spaciousness and ideally, better breathing.

Anatomical focus: Breath capacity



Chair Poses

LATERAL BENDS WITH DIAGONAL AND ARM CIRCLES This sequence is perfect for stretching the lower back and outer hip muscles which are usually quite stationery when working at a desk. Over 6 million people miss work every day because of back pain. Here is a great stretch to let it all go.

Anatomical Focus: Quadratus Lumborum, Thoracolumbur Fascia, Erector Spinae, Shoulder Circumduction

Start by sitting tall and extending one arm up and over the head. The reach comes from the hip through the rib and out the fingers. Hold and breathe for several counts, or flow with the movement of the breath, side to side like a flower flowing in the breeze. Inhale raise the arm up and exhale as you lean the torso over to the opposite side of the raised arm.

The next set of reaches is the diagonal. Cue to keep the abdominals engaged to protect the lower back.

Tilt the torso slightly forward from the lateral bend. Start to circle the arm in a large circle, keeping the elbow straight and shoulder joint fluid. Spread the fingers wide and breathe. Repeat on the other side.



Mat Poses

HIP GLIDE Soma‐Kinetic Movement by Erhard Rohrmüller ‐ This is hands‐down the most fun pose to teach and watch! It is quite complicated at first attempt. But once the student gets the rhythm of the movement and the breath, this is everyone's favorite lateral stretch.

Anatomical Focus: Quadratus Lumborum, Shoulder, IT Band

This is a wonderful way to open the side of the chest and the spine.

This movement is similar to the half moon, but it asserts a different muscle firing pattern due to the side lying position.

Modification

You can touch your shoulder with your hand and, just like above, the elbow and heel move in the opposing direction and reverse. This will mobilize the side of the chest and your spine.

Twists



Chair Poses

ONE ARM TWIST This is an example of an unleveraged twist, and only uses one arm which helps to reduce the range of motion of the twist.

Anatomical focus: upper thoracic spine, rhomboids, pectoralis, scalenes, levator scapulae

This one I would share with my Seniors and wheelchair students.

Adding the neck movements with a nodding motion will make it an even more effective sequence for desk workers.

WASHING MACHINE TWIST This twist is one of the safest you can offer. I learned it from one of our Workshop Group Sessions and I use it a lot! Thanks Cyndi! The concept of the movement is that we move side to side, slowly and gently, like a washing machine cycle, then we increase the movement as we warm up the spine.

Start with a Hug and gently move the arms and torso side to side.

Next, place the hands on the opposite forearm and continue the twisting motion.

Place the fingertips of the middle finger of each hand together and continue gently twisting.

Separate the arms, keeping the elbows bent as you continue the twisting motion.



Lastly, straighten the arms and twist side to side, looking over the shoulder to increase the mobility of the neck. Great twist for Seniors who want to keep driving .. safely.

Mat Poses

SOMATIC MOVING TWIST Somatic Movement Flow by James Knight ‐ This continuous movement increases the flexibility of your oblique or waist muscles, your abdominals and your back muscles. Positions of modern living can leave these muscles short and tight which can lead to lower back pain and poor posture.

Anatomical focus: Shoulders, neck, obliques and low back.

Start lying on the back with the arms in a T position, knees bent and together. Slowly move the legs to the right and the left, turning the head the opposite direction of the knees.

Include the option to rotate the shoulders by turning up the palm you are looking at, and flipping the other palm down.



WINDSHIELD WIPER The Somatic Twist is challenging for some of my Gentle Yoga students because it twists the back a bit more than their comfortable range of motion. Thus the option to widen the legs allows the knees to fall to each side and offers less back twisting.

Anatomical focus: shoulders, mid and lower back, psoas and hips

Start with knees bent and the little toe edge of your feet alongside your mat, arms in T position.

Move the legs to the left while turning the head to the right.

Repeat back and forth like a windshield wiper.

Deepen the stretch in the hip flexors by holding the twist and reaching one arm above the head. A full stretch from the fingers to the knee cap ‐ great fascia stretch.

FLAMINGO This is my go‐to pose every night as I unwind from my day. I learned it from James Knight and he describes it as a "big body yawn". I agree. If you only did one pose a day on the floor, give this one a try. It has alot of moving pieces and parts and can be challenging to teach.

Anatomical focus: Just about everything!

Begin by laying on your sid with knees at right angles. Palms are together with the lower arm at a 45 degree angle.

Start to slide the top hand across your body, moving the hand to the elbow, shoulder across the chest until it is extended completely out to the other side of your body.

While doing this movement the top leg is straightening and moving across the midline of the body to full length.

This might be too extreme of a shoulder opener and/or twist for your students. Offer an option to keep the top hand touching the shoulder rather than fully extended to the side, and/or the top leg bent.



Reverse the movement of the top arm by rolling the palm along the inside of the arm across the chest until it meets the other palm again.

As you are moving the arm, the top leg bends and begins to extend backward into full extension.

This is a luscious pose to stretch the psoas, quadriceps, Quadratus lumborum, lattismus dorsi, and shoulders.



Lower Body ‐ Hips to Feet

Chair Poses

PIGEON WITH PELVIC TILT To stretch and broaden the low back muscles and further stretch into the gluteus maximus muscles, you can add a tilt forward from a Seated Pigeon position. The most important alignment principle in this “forward bend” is to keep the low back long and straight, as the pelvis tilts forward.

Anatomical focus: Piriformis, lower back and gluteus muscles

Grab a hold of the shin and gently tilt forward at your hips. Hold and breathe.

Release the arms over the shin and let them dangle and stretch towards the floor. Hold and breathe.

Option to drop the head will help to stretch the cervical muscles.

Thread one arm through the triangle opening, and wrap the other arm under the thigh of the leg on the floor and interlace your fingers. Hold and breathe.

POINT AND FLEX This easy sequence is all about circulation. The soleus muscle in the calf is referred to as the "second heart" for its pumping role in moving blood up toward the heart. Pointing and flexing encourages this pumping action.

Anatomical focus: Quadriceps, Calves, ankles, feet Lift the legs, holding onto the tops of the thighs to feel the quadriceps engage

and strengthen. Point and flex the feet to the largest range of motion.



HIP STRENGTH AND ROM When we talk about Desk workers and their stationery positions, hip and low back stiffness is a common complaint. Therefore, I try to move into the hip joint in all its natural range of motions for all my student audiences: extension, flexion, adduction and abduction and rotation.

Anatomical focus: Glutes (minimus, medius and maximus), adductors, hip circumduction

What is Secretary Spread?

"The word spread refers to the widening of the hips and ass. This usually happens to secretaries, who sit in a chair all day snacking on sweets; thus the name, secretary spread."

Source: Urbandictionary.com

The story of Maggie. Maggie was a secretary for her whole life. She sat 8+ hours a day and did very little exercise. When she was in her early 70's, her body finally was paying the price of her sedentary lifestyle. Her doctor told her "you have no hip muscle strength to keep your leg bones in the right place".

Her body was collapsing into itself! Muscles keep your joints in the right alignment!

Hip Hinge

The “hinging” movement of the hip is adduction and abduction. This movement brings synovial fluid into the hip joint and circulation to the hip area, but more importantly, it strengthens the muscles that stable the hips and legs.

Anatomical focus: Gluteus medius and Gluteus minimus

With the knee bent and out to the side, bring it out and in several times.

Add an option to extend the lifted leg straight out to the side, and maybe even a few dips down and up to work those gluteus muscles on the standing leg.



WAG THE TAIL This is a counter stretch to the hip strengthening work in the previous sequence. Make sure to keep the knees bent. Look over one shoulder as the opposite hip juts out to the side.

Deepen the stretch by holding a breath or two on each side.

Anatomical focus: Quadratus lumborum, glutes, upper thoracic spine and Latissimus dorsi

Goddess

Warrior poses are not necessarily easy or appropriate for some students, especially students with SI Joint issues or low back pain or disc damage. That is why I like to offer a version of Goddess which offers both strength for the legs and length for the spine.

Anatomical focus: Piriformis, glutes, biceps/triceps, quadriceps

Stand behind the chair, straddle the legs and bend the knees slightly. Ensure that the toes are slightly facing outward and the knees are tracking over the toes.

Let go with one or both hands and hold for strength.

You can even offer a flow that strengthens the joints. Bend and straighten the elbows and knees, repeat a few rounds.



SQUAT Did you know that squatting is one of the most beneficial low back releases you can do? For Deskworkers, this is a must. In addition to benefitting the low back, squats thoroughly engage the quadriceps, hamstrings and calf muscles, which helps to tone and strengthen the legs. But for many, this pose is hard on the knees and hips. That is why I always offer up a Goddess to invite the hips to gently open, then offer a deeper squat if it is accessible.

Anatomical focus: Glutes, hamstrings, quadriceps, calves. An added treat: Strengthens the core, as abdominal and back muscles are needed to keep balance during the movement.

Start in a wide‐legged standing position with the feet pointed out (aka "penguin feet"). You can add a Cactus arm option for double joint strengthening.

Straighten and bend the knees several rounds to release the hips and stretch the musculature of the lower back.

I referr to this squat version as the pyramid. It is a supported squat and is a safer option for those who have tight hips, low backs or knee issues.

If you feel you can, move the hips down lower than the knees, you might want to walk your legs a little closer together for more stability.



Keep the spine straight and long, not leaning forward.

Use the leverage of the straight arms to hold this pose for several rounds of breath.

If you can get all the way down to a squat, bring our thumbs to your heart and your heart to your thumbs. This will gentle release and stretch the low back even further.

Mat Poses

CROSSOVER HIP SEQUENCE This sequence is a great way to mix up a hip opening series.

Anatomical focus: Glutes, Quadratus lumborum, lower spine and core muscles.

Starting in table pose, circle the hip of one leg in forward and backward motions.

Extend the leg straight out to the side, foot flexed, and lower the leg up and down to the floor a few times to strengthen the outer hip muscle.



The next time the leg comes up straight, swing it all the way behind and beyond the back foot, tucking the toes to lengthen the stretch. If accessible, turn the head to look at the extended back foot.

A wide‐legged extended childs pose is a wonderful way to end this sequence as it releases and stretches the gluteus muscles which have been contracted throughout this sequence.

ROLLY POLLY Whenever we can get our extremities above our heart, we benefit our circulation. For many, inversions like headstand or shoulderstand are too precarious on the cervical spine. This is a safe and doable option for everyone.

Lay on your back and lift your legs and arms above you. Open and close the fingers, point and flex the toes, circle the wrists and ankles, and then shake everything around. Just like a rolly polly bug that got flipped over on the ground!

Anatomical focus: joint mobility, circulation

Yoga for the Technology Worker BUSINESS AND MARKETING IDEAS


Corporate Yoga With more and more companies offering Health and Wellness programs to their employees, I believe this area of Yoga teaching will continue to expand. You might not hear it called “Yoga”, but you might hear terms like “Ergonomic Stretches”, “Stretch Breaks”, “Mindful Movement”, etc. Remember that working at a corporation, institution or business of any kind may mean you have to leave your Sanskrit behind. Rule of thumb to remember – Service first!

The following section will address some of the dynamics to consider when teaching a Yoga in the Workplace.

UnderstandtheWorkEnvironmentIn today’s fast‐paced working world, employees are working harder and longer hours. The tool of their trade is the computer and most of them spend the entire day hardly moving anything except their eyes and their fingers! As a Corporate Yoga Teacher, the first thing I ask to see is the work environment of the students in my classes. There is no better way to understand your student than to see first‐hand the way they use their bodies for extended periods of time.

Multiple Monitors Lab Tech

Source: http://www.riskmanagement365.com/2015/01/

I'm just going to do this for a second!

BUSINESS AND MARKETING IDEAS Yoga for the Technology Workers


TeachingEnvironmentsHere are a few examples of Corporate Yoga classes. You will find that you might not always have the best "Yoga Room" environment. But, our role as Yoga Teachers is to bring the energy and spirit of a Yoga class to any place we teach.

Mat and Chair Combination

This Corporate Yoga class was taught at a local hospital and offered up to employees and "Pink Lady" volunteers. So the wide range of ages and abilities required both mat and chair options.



Conference Room Table and Chairs

Many mid‐day Yoga classes are provided as "Stretch Breaks" to students. These are usually 30 minute classes with the students coming in wearing their work clothes. Many times these classes are taught in conference rooms with chairs on rollers and a big table in the middle.

Get Creative! The table in the middle is a great prop to use for up and down dogs, side angle, tree and Warrior 1 with push‐ups!

Yoga in the Bullpen

This is a common environment in the business world these days where collaboration is key. Employees are lined up in rows of open cubicles so that they can see and communicate with each other.

For this "Stretch Break", the employee had to stay where they were, so I am standing on a step stool leading the Yoga class. Ever do Tree on a step stool? What us Yoga Teachers do to bring Yoga to everyone!

Yoga Outdoors

When possible, take your Yoga class outside so that the employees can enjoy some fresh air and a change of scenery. We used this wall do some up and down dogs, and helped us balance in Tree pose.

MarketingIdeasHere are some ideas of Flyers you can create to promote your Deskworker Yoga Classes.



Pricing&Contracts

yoga for the technology workeryogavistaacademy.com/wp-content/uploads/2016/05/sherry...maximus,...

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