Institute of Serenity PMB 875, 713 W. Spruce, Deming, NM
Teaching Relaxation, Rest, and Renewal since 2002
Office Yoga: Sample
The Simple Forward Bend
Welcome to the Simple Forward Bend! Click on any of the pictures to enlarge them.
Place your hands flat on your desk.
Walk back until your torso is parallel to the floor. Keep your ears alongside your upper arms and keep your legs straight.
On an inhalation, slightly bend your knees and lift your tailbone, so that your spine slightly arches.
On an exhalation, return to the previous position with your spine and legs straight. You may repeat these two steps several times.
Then place your hands onto the floor or on your shins. If your blood pressure is high, don't spend more than one breathing cycle in this position!
Then place your hands on your hips and . . .
. . . on the next inhalation, with your knees bent slowly come come up, uncurling your spine, vertebra by vertebra.
Here is one of the most important exercises for your eyes:
The Eye Stretch: When we sit for many hours in front of a computer, we tend to stare. Staring leads to imbalances in the muscles that hold the eye ball. These muscles greatly benefit from the following exercise:
Sit with your spine straight and with the shoulders down and relaxed.
Look up vertically as high as comfortable and then as far down as comfortable. Do this about ten times. Make sure your heads remains steady; only your eyes move. Coordinate the movements of your eyes with your breathing; for example on the inhalation, you look up, and on the exhalation, you look down.
Then, close your eyes and relax them for a few moments.
Then, move the eyes slowly back and forth along the horizontal line, as far to the right as comfortable and as far to the left as comfortable. Do so about ten times, coordinating the eye movements with your breath.
Relax with closed eyes.
Now, look diagonally, to the upper left corner, and then to the lower right corner. Do so about ten times, again coordinating the eye movements with your breath.
Relax with eyes closed.
Look diagonally again, to the upper right corner and to the lower left corner. Do so about ten times, coordinating the eye movements with your breath.
Relax with eyes closed.
Next, while the eyes are focused on a steady object at eye level, move the head horizontally, then vertically, then in a circle.
Close your eyes and relax them for a few more moments.
What you learn in Office Yoga:
How to recognize the symptoms of Computer Stress Syndrome
How to set up your computer workspace
How to prevent back pain, shoulder pain, and headaches
How to use your eyes at the computer
Simple three-minute routine exercises
Pick up the phone and call me at 575 - 543 -8900! Or drop me a few lines at yoga@developserenity.com!
And please make sure that my emails don't end up in your SPAM filter!
