Tag-Archive for » yoga poses «

Apr
20

From RN Central: 28 Great Yoga Moves in the Office

My office chair is HORRIBLE!  It’s not unusual for me to hobble away from my desk, bent over like an old woman crawling out of a shoe.

Courtesy of RN Central, here are a whole bunch of great moves to keep you walking, straight and narrow, that you can do easily at your desk or in the office:

Even if you don’t think of yourself as a typical yogi, yoga can be a very beneficial addition to your day. Taking breaks at the office is integral to staying flexible and healthy during the day, and you can supplement your normal stair climbs or walk around the building with these yoga poses. Whether or not you’ve tried yoga before or have studied the health benefits of yoga, try to find a peaceful spot in your office to stretch, strengthen your muscles, and regain your composure.

  1. Side benders: The first pose on this video will stretch out your neck, core and back. Just remember to keep your shoulders back and chest open.
  2. Shoulder rolls: Even if you don’t think you’re particularly stressed at work, you probably hold a lot of tension in your shoulders. Roll them out with this pose.
  3. Chair Pose: You’ll only pretend to be sitting in your chair as you do this pose, which strengthens your thighs, hips and hamstrings.
  4. Neck stretch: Another technique to immediately release tension and help yourself relax is this neck stretch.
  5. Tadasana: One of the most basic yoga poses, all you really have to do is stand with your feet together, practicing good posture and relieving back pain.
  6. Triangle pose: Anyone can do this pose, and as you become more advanced, you can focus on opening and stretching your hips and looking up to your other hand.
  7. Big Mind Meditation: Sit comfortably on the floor in this pose to quiet your mind.
  8. Standing tree pose: This is a great pose to do at work because it centers your mind and body while calming your nerves and helping you de-stress.
  9. Chair Twist: Your back will get a good, strong stretch with this pose you can do in your office chair.
  10. Warrior II Pose: Get a good stretch while strengthening your arms, thighs and legs at the same time.

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Category: Articles, Blog, Features, health, instruction, Postures, Practice, strength, yoga  One Comment
Oct
28

Eka Pada Rajakapotasana, or Half-Pigeon… or, Blissful Agony

pigeon_01

Historically throughout my years of oscillating practice, the pleasure of Eka Pada Rajakapotasana- or One-Legged King Pigeon OR just plain ol’ Half Pigeon- has, quite frankly, eluded me.  In fact, more often than not, when given the opportunity to avoid it, I’ve been more than happy to do so.

Frog Pose: Mandukasana

I tend to be tight, tight, tight through the hips.  Hamstrings?  No problem… there’s nothing like the sweet surrender into a deep and delicious forward bend.  Shoulders?  Mmmmm… Eagle me, baby!  Hips?  Well… another story.  At a Boot Camp a few years back part of the evening practice required we remain in Frog Pose for a seemingly endless amount of time.  By the end of the week I had discovered any number of ways to support myself in the posture: blankets, blocks, complete and utter denial… let’s say, I really came to understand “going to my happy place.”

But, I digress… be these hips as they may, lately, and perhaps it’s a function of now being in an actual class where I am bound, gagged and manhandled more consistently encouraged into Pigeon, I’ve found a little more joy in this wonderful hip-opener.

OK… perhaps ‘joy’ is overstating it a tad, but I am definitely better able to embrace the discomfort a little more, breathe into the tension of the tendon and muscle, and allow some much needed open-ness through this tight area of the hips and groin.  Honestly, after squeezing out three over-sized babies I wouldn’t have thought it ever to be an issue.

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Category: Postures, Practice  One Comment