yoga & mindfulness at your desk · eagle arms (upper back and shoulder stretch) benefits:...
TRANSCRIPT
Yoga&MindfulnessatYourDesk
aspresentedbyKimBoltonofOttawaCorporateYoga
May29th,2018
STRESS,BUSY-NESS,ANXIETY,STIFFNESS….Thelistisendlessfortherangeofemotionsandsensationsthatonecouldexperienceonanygivenday,inanygivenmoment.Weareallsubjecttotheebbandflowofsuchlifefluxes,anditishelpfultohavetoolstohelpmanagetheselifeevents…largeorsmall.TheaimofthisworkshopistoprovideyouwithsimpletoolsfromboththeYoga&Mindfulnessstreamstohelpmanagesuchthingswithminimaltimerequirements.
THETROUBLEWITHSITTING…Toooftenthesedayswefindourselvessittingforfartoolong.Sittingforcountlesshourswreakshavoconourbodies.
Afewstatisticsaboutthedangersofsitting:
Sittingforlongperiodscanbeashazardousassmokingapackofcigarettesaday Womenwhositfor6+hrsadayhavea37%higherfatalityratevswomenwhositfor3hrsorlessperday
Muscleswillbegintoatrophywhennotbeingusedregularly(shortening,losingfunctionality,flexibility)
Edema–fluidbuildsupinthelegswhilesitting,whenthatfluidisn’tmovedaroundduringtheday,thatedemamovesuptotheneck&throatatbedtimepotentiallycausingsleepissues(apnea)
3daysofsedentarylifestyleleadstothestartofinsulinresistance=bloodsugarnotbeingabsorbed
TheMayoclinicfoundthroughvariousstudiesthat“thosewhosatformorethaneighthoursadaywithnophysicalactivityhadariskofdyingsimilartotherisksofdyingposedbyobesityandsmoking”.1
THEGOODNEWS…Whenweregularlyincorporateshortperiodsoftimetobreatheandmovemindfullythroughoutthecourseofourworkdays(aslittleas2-5minsperhour),wecanreadilyreversetheaffectsofasedentarylifestyle.Anykindofmovement,itdoesn’thavetobeYogabased,willprovideabenefitinhelpingbreakupthebuildingstagnation.
1https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005Edward R. Laskowski, M.D.
Itisimportanttoremembertoexerciseself-awarenessandself-careasyouexperimentwiththesepractices.Onlyyouknowwhatitfeelsliketomoveandbreatheinyourownbody.Onlyyouknowwherelimitationsandedgesexist.Thepracticesinthisworkshopareofferedwiththeacknowledgementthatnosinglebodyisalike,andthateachandeverybodywillexperiencethingsdifferently.Thephotosprovidedasexamplesarejustthat,examples!Everyonewilllookdifferentintheirexpressionofapose,andeachoneofthoseexpressionsofaposeisjustright.Thefirststepinmindfulness,notonlyfortheworkplace,butforlifesituationsingeneral,istolearntoloveyourselfintheprocess!Smile,breatheandgoslow.J
YogaintheWorkplace
Movingandstretchingfor2-5minsatleastonceanhourwhenatyourdeskisagreatwaytobreakupstagnantenergyandkeep/increasemobilityinyourbody.Setatimertoremindyourselftotakeamindfulbreakifneedbe.
Youcanuseanyoralloftheseposesandpracticesofferedheretohelpbuildaroutineforyourself.Yourpracticesdonotneedtobeelaborate,orperfect,nordotheyrequireanyspecialprops,clothesorsetamountsoftime.Remembertoalwayspracticewithcompassionandself-care.Theseposesandpracticesaremeanttoreleasetightmuscles,lightenyourmood,andboostyourfocus.
Let’sbeginwith…
Neck/Shoulderreleases:Tuckchintochest,breathedeepforafewmoments…relaxingtheshoulders…rolltherighteartotherightshoulderbreathingdeeplyasyoufeelthestretchintheleftsidestayfor3-5breaths….Releasechinbacktothechestfor1fullbreath…repeatwiththelefteartotheleftshoulder
Wristrelease:Interlacethefingers,gentlyrolloutthewristsinonedirection,changingthedirectionafterafewmoments…unlacethefingersandre-lacethemintheoppositefashionandrepeattherollingmovements
WristPress:Fingerslaced,turnthepalmsoutawayfromyou–explorerangeofmotioninthearmspullingsidetoside,liftingupanddown,possiblyroundingthespinetoincreaseareleaseintheupperback
ShoulderRolls:Shrugshouldersuptowardstheears,pullshouldersback,releasetheshouldersdownandfinally,rollthemforward.Repeatthismovementafewtimesup-back-aroundandthenswitchthedirectionandtravelup–forward–around.
EagleArms(UpperBackandShoulderStretch)
Benefits:Releasestensionintheupperbackandshoulders.Stretchesupperarmsandforearms.Bringsasenseofclarityandcalm.
1) Eitherseatedwithfeetgroundedorstandingwithsoftknees-Extendyourarmsouttothesidesandparalleltothefloortocreateat-shape.Bendtheelbows90degreescreatingacactusshape,palmsfacingforwardandfingerswidespreadpointingtotheceiling.
2) Begintobringarmsinfrontofyourbodycrossingtherightarmunderneaththeleft.Bringhandstoshouldersandpulldowncreatingareleaseintheshouldersandupperback.Take5breathshere.Stayhere,ortodeepen,crosstherightelbowovertheleft.Bringthebacksofthehandstogetherorifyouhavetheflexibility,bringthepalmstogetheraspictured.Take5breathshere.
3) Releasethearms,pushingthemwideapartwithfingersspreadasifyouwerepushingthewallsapart.Repeatthestretchontheotherside,thistimecrossingtheleftelbowundertheright.
Chest/ShoulderReleaseatthewall
Benefits:Releasestightnessthroughtheshouldergirdleandchestwalls.Agreatwayto
releaseHFP(HeadForwardPosture)and“TextNeck”andshoulderconstraintsStandingsidewayswithyourhipafewinchesawayfromthewall,raisethearmclosesttothewall.Ifyourshoulderistight,youmightneedtomovefurtheraway.Spreadyourfingersandplaceyourpalmonthewall,yourarmpointingstraightupatthehighnoonposition.Pressandliftyourelbowoffthewall.Nowifthisfeelslikeagoodstretch–stayhere.Ifyouneedmore,starttoveryslowlymoveyourentirearm.Ifyouarestandingwiththerighthiptothewall,moveyourarmto1:00,lefthipmoveyourarmto11:00.Keepyourbackstraight,relaxyourshouldersawayfromyourearsandbegintoturnyourtoestopointyourfeetawayfromthewalltoincreasethestretchfurther.Beverycarefultomoveslowly.After5to6breaths,begintoturnthefeetforwardandslowlyreleaseyourarminfrontofyou.Repeatontheotherside.
SeatedCowPose/SeatedCatPose
Benefits:Lubricatesandwarmsupthespine.Strengthensandstretchesthespineandneck.Releaseneck,shoulders,andback.Massagesandstimulatestheabdominalorgans.Calmsand
centres.
1) Sittall,yourfeetflatonthefloor,legsat90degrees.Sitslightlyforwardfromthebackofthechair,soyouhaveroombehindyoutomovethroughthestretch.Placeyourhandsonyourkneesoronthesidesofyourchair.
2) Asyouinhale,begintobringyourpelvisintoaforwardoranteriortilt,extendingyourchestopentoarchyourback,andbringyourshoulderbladesclosertogether.Lengthenyournecktolookforwardandslightlyup.Relaxyourshouldersandjaw.
3) Comingbacktoaneutraltallspine,begintoexhaleandroundyourback,movingyourpelvisintoaposteriortiltbytuckingyourtailboneunderandtouchingyourchintoyourchest.
4) Moveinandoutofthismotionseveraltimes,exhalingtoroundbackandinhalingtoextendforward.Closeyoureyesifyoufeelcomfortable,takingyourattentioninwards.
*DonotethatCow/Catcanbedonefromhandsandkneesonthegroundaswell*
SeatedSpinalTwist
Benefits:Releasestensionandincreasesspinalflexibility,improvesdigestion,massagesinternalorgans,helpscalmandde-stressthebrain.
1) Sitwithatallspineandcomeneartheendofyourchairsoyouhavespacebehindyou.Drawyournavelsoftlyinasyoulengthenrightupyourspine.
2) Crossyourrightlegoveryourleftandplaceyourlefthandtotheoutsideofyourrightknee.Asyouinhale,lengthenupyourspineandplaceyourrighthandonthe
backofyourchair.Asyouexhale,twisttotheright.Asyouinhale,feelyourspinegrowtaller,andasyouexhale,twistandsoftlydrawyournavelin.
3) Useeachinhaletocheckinwithyourposture,lengtheningfromtailtocrown.Useeachexhaletosenseinward,relaxingtheshouldersandtwistingalittledeeperifyoufindthespace.Take5to6breathshere,makingsurethebreathcontinuestobefreeanddeep.Backoutalittleifthebreathbecomesshortorfeelslimited.
4) Tocomeout,releaseyourrighthandfromthechair,andasyouinhale,comebacktocentre.Uncrossyourlegs,placebothhandsonyourthighs.Repeatontheotherside.
SeatedPigeonPose(HipOpener)
Benefits:Releasestensioninlowback,hips,buttocksandlegs,increasescirculationtolowerbody,providesadeepstretchtohips.
1) Sittallandslightlyforwardonyourchair,legsata90°angle,feetflatonthefloor.2) Placeyourrightankleontopofyourleftkneeandletyourrightkneerelaxoutto
theside.3) Asyouinhale,situptallandasyouexhalehingethespineforwardfromyourhip
crease.Continuetoinhaleasyoulengthen,andexhaletomovedeeperintothestretch.
4) Keepyourbackflatandspinelengthenedasyoumovedeeper.Youshouldfeeladeepstretchinyourrighthipandbuttock.Stayfor3-5breaths.
5) Tocomeout,inhaleandsitupstraightupagain,thenreleaseyourrightfootbacktothefloorasyouexhale.Repeatontheotherside.
SeatedForwardFold
Benefits:Providesadeepstretchfortheneckandback,opensthechestwhenarmsareinterlaced.Lengthensthespine,creatingspaceandease.Releasestensionfromtheshoulders,
andfacialfeatures.Calmsthemindandenhancesbloodflowtothehead.
1) Sitslightlyforwardinyourchair,feetflatonthefloor,legsata90degreeangle.Contractyourabdominalmusclesslightly,liftupthroughyourchestandlengthenyourspine.Dropyourshouldersdownyourback.
2) Placeyourhandsonyourthighsandtakeadeepinhale.Asyouexhale,foldforward,drapingyourbodyoveryourlegs.Slideyourhandsdowntowardthefloorandholdeachelbowwiththeoppositehand.Letyourarmsrestintoyourlegs.Letyourbodyhangheavilyoveryourlegs.Letyourheadrelaxcompletely.Optional:(aspictured)Toaddacheststretch,beforeyoucomedowninterlaceyourhandsbehindyourback.Straightenandliftthearmsawayfromyourbackasyousittallandliftyourchest.Foldforwardfromthisposition,continuingtoenjoythecheststretchuntilyouarereadytorelaxthearmsontoyourlegs.
3) Takeafewdeepbreaths,inhalingdeeplyintoyourback,andwitheachexhale,letyourbodygetheavieroveryourlegs.Foradeeperstretchrelaxyourneckcompletelyandletyourheadhang–giveitanodyestoreleaseyourneckmuscles.
4) Tocomeout,releaseyourhandsandletyourarmsslidetowardthefloor.Placeyourhandsonyourknees,andasyouinhale,pressyourselfuptoaseatedposition.Whenyoureachthetop,rollyourshouldersup,backanddown,andsitquietlyforafewmomentswithyoureyesclosed.
*Forwardfolds,whetherseatedorstandinghelptocreateareleaseinthelowerbackandhips.Whendonestanding,aforwrardfoldalsohelpstostretchthroughthehamstrings
(backsofthelegs)*
MindfulnessintheWorkplace
WhatisMindfulness?
“Mindfulnessisthebasichumanabilitytobefullypresent,awareofwhereweareandwhatwe’redoing,andnotoverlyreactiveoroverwhelmedbywhat’sgoingonaroundus….Mindfulnessisavailabletousineverymoment,whetherthroughmeditationsandbodyscans,ormindfulmomentpracticesliketakingtimetopauseandbreathe”2
Mindfulnessisthepracticeofpayingattentionatanygivenmoment,onpurpose.Indailylife,werarelyslowdowntobethewitnesstohowweareacting/reactinginsituations.Mindfulnesspresentsuswiththeopportunitytonoticeaneventunfoldingandfindwaystoskilfullyworkwithit.Beingabletorecognizewhenyouarebeingbombardedbyemotionsandsensations,learningtocatchyourselfinareactivemoment,isagift.Amindfulbreathbeforeansweringthephone,enteringintoameetingorrespondingtoamessagecanhelp
2http://www.mindful.org/meditation/mindfulness-getting-started/
interruptautopilotreactivetendencies.Whenthatinterruptionhappens,theopportunityforre-wiringourbrainchemistryoccursandthewaywehandlesituationscanchange.
Mindfulness&Breathpractices
OneoftheeasiesttechniquestoputinmotionistheS.T.O.P.approach.
S–Stop
T-TakeaBreath
O–Observe
P–Proceed
Whenfacedwithasituationthattriggersareactivestate,remindyourselfofthewordSTOPandmovethroughthestages.
1) STOPwhatyouaredoing2) TAKEABREATH,along,slowdeepbreaththatyouhavetofocusoninorderto
makeithappenwithpurpose3) OBSERVE–howareyoufeeling,whatareyoufeeling,whatsituationistriggering
you,acknowledgewhatthatsituationmaybe,etc…pauseandbecomeaware4) PROCEED–whenyoufeelthatyouhavesufficientlyremovedyourselffromthe
reactivestate,proceedwithyourday,orsituationwithaclearerapproachthatcomesfromaplaceofmindfulawareness.
BREATHE
Whenwearestressedormovingatwhatfeelslikelightspeed(mustgeteverythingdone!...everyonetakencareof!...meetthedeadline)thebreathbecomesquick,shallow,evendifficult.Inthosemomentsofhighvibration,itisgoodtopracticeslowingthingsdowntostabilizepersonalenergy.
Sittinguptallinyourseat,whilestandingorevenlyingdowntrythefollowing:
1) Focusonyourinhale…countfor4-6secondsasyoubreatheinthroughyournose2) Focusonyourexhale…countthesame4-6secondsasyoubreatheoutthroughyour
nose3) Seeifyoucankeeptheequilibriumtotheinhalesandexhalesforafewroundsof
breath
Thisbalancedformofbreathingcanquicklystabilizethenervoussystem.
Feelinganxiousorwoundup?Asyoubreathe,trymakingyourexhaleslongerthanyourinhales.Forexample,ifyoucountto5onyourinhale,seeifyoucanlengthenyourexhaletobe7-8counts.Thisdeeperexhalehelpstoquicklydropthenervoussystemintoit’smorerelaxedstate.
Feelingsluggishordown?Asyoubreathe,makeyourinhaleslongerthanyourexhales.Countoutaninhalethatlasts6-8seconds,andletyourexhalebeabout4-5secondsinduration.Thisdeeperinhalehelpstoperkupthenervoussystem.
GrowingRoots,MindfulnessofBody
Benefits:Allowsforamindfulpauseinyourdaytoreconnectbodyandmind.Agreatwaytostaygroundedinpresentmomentexperiences.
Thisisaseatedpostureinwhichbothfeetareonthefloorandyourspineisstraight,butnotrigidlyso.Inthisposture,youareactivelyawareofyourbody’sexistenceanditsconnectiontotheground.Yourlegsshouldbeuncrossed–thisallowstheflowofenergytopassfreelythroughthebody.Yourhandsmayberestingonyourthighs,onthearmsofthechair,orplaceonehandonthechestandonehandonthebelly.Yourheadisheldhighandyourelaxtheshouldersawayfromyourearsasmuchaspossible.Scanofthebodyfromheadtotoeafewtimes.Doyourbesttorelaxintoanyareasthatseemtobeholdingtension.
Noticethewayyourbodyrestsinthechair;noticethewayyourfeetarerestingontheground.Allowyourselftogetheavyinyourlowerbody.ImaginerootsgoingfromyourfeetdeepintothecoreoftheEarth.Plantyourself.Imagineyourfeethavegrownroots,andlikeabeanstalkimaginetherootssnakingtheirwaydownintotheEarth.Goallthewaytothecore.Thiswillcompletelygroundyou,calmingthemindandthenervoussystem.
MindfulWalking
Thepurposebehindmindfulwalking(walkingmeditation)istobefullypresentwitheachstepasyoutakeit.Mindfulwalkingcanbedonearoundaroomoroutside.Outsideisalwaysbestifpossibleasfreshairhelpsboostboththephysicalandenergeticbodies.
Mindfulwalkingcanbesloworbrisk.Itisusuallybesttostartoutslowlyandbeawareofeachstepthatyoutake.
Noticehowtheheel,thentheballofyourfootmakescontactwiththegroundasyouwalk.Noticethebendinyourknees,theflexinyourtoes,andtheshiftinyourweightwitheachstepyoutake.Whenyourattentionwanders,bringitbacktoyourwalking.Centeryourselfinyourbodyandbepresentinthemoment.Focuswiththeintentionofrelaxing.Whenwalkingoutdoorslookaroundasyouslowlywalk.Feeltheairmovementandthetemperature.Noticeandopenuptothebeautyaroundyou.
Youcanapplyameasureofcountingasanaddedpointoffocusduringyourwalk.Counttensteps,andtenmore,andtenmore,untilyoufeelcalm.Countinghelpstogivethemindsomethingtofocuson.Weoftenapplythissimplemeasuretoseatedmeditationpracticeswhereweinstructstudentstobemindfulofthebreathandcyclethroughacountingpracticeintheearlystagesoflearningmindfulnessmeditation.
WishingyouallthebestasyoubegintoweaveYoga&Mindfulnessintoyourdays.