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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.