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Six Stretches to Do at Work
Relieve tension in your shoulders, back, and wrists at your desk.

1. Side Stretch
This is a great stretch to reduce computer-related tension in your wrists and to stretch your sides. It will also assist relieve lower back tightness.
Stand with your feet hip-width parallel and apart. Breathe in and stretch your arms out to the sides and then over your head with your palms facing each other. Breathe out as you take hold of your left wrist with your right hand. With an inhalation, stretch the fingers of your left hand to the offsite. Exhale as you gently stretch to the right, drawing out your left wrist and arm with the right hand, and move your hips to the left simultaneously. Keep your left arm and head in alignment with the torso. Do not drop your left arm in front of your face. Feel this stretch on the entire left side of your body, from your hips to your fingers. Keep your feet strongly planted on the floor by pressing strictly down with your outer left heel. Continue to breathe gently as you stretch to the right, especially noticing the deep stretch in the left rib cage as the breath enters your left lung. Breathe in as you come back to center. Breathe out and switch hands. Holding your right wrist with your left arm, breathe in as you reach up through the fingertips of your right hand. Breathe out as you stretch to the left. Continue to breathe as you stretch to the left side. Inhale and return to the center. Repeat this order on each side.

2. Shoulder Rolls
Movement is one of the best things you can do for your back if you have been sitting in the same position for a while. This particular movement helps relieve tension in the shoulders and upper back where the trapezius muscle is placed.
Sitting straight, breathe in as you lift your right shoulder to your ear. Breathe out as you slowly roll your shoulder around and back, dropping it away from your ear. Continue these shoulder rolls 3 more times, alternating left and right.
Now, breathe in as you raise both shoulders up to the ears. Breathe out as you release them. Repeat 5 times and then relax your shoulders.
3. Neck Stretch
This stretch is especially good for a compressed or stiff neck. You can really feel how it stretches and lengthens the neck, creating space between each of the vertebrae in the cervical spine.
Sit straight without letting your back touch the back of the chair. Aline your head directly over your spine and feel the crown of your head lifting. You may want to hold on to the side of your chair seat with your left hand. Inhale, and on the exhalation, drop your right ear toward your right shoulder without turning your head or raising your right shoulder. Take several inhales and exhales, feeling the stretch on the left side of your neck.
To construct a deeper stretch, aces over your head and put your right hand on the left side of your head to slowly pull your neck away from your shoulders. At the same time, you can hold strongly onto the chair with your left hand to pull your left shoulder away from your neck.
Presume your neck lengthening and the muscles along your vertebrae relaxing. Hold the pose for at least 5 more breaths, then slowly release your left hand from the chair and gently massage your neck and shoulders with your left hand. Gently lift the head and switch sides to repeat the sequence.

4. Open Chest Stretch
This pose opens the chest, diminishing rounded shoulders and releasing tightness in the middle back. In addition, it helps decrease kyphosis, an extreme forward curvature of the thoracic spine.
Sit near the edge of a chair and bind your fingers behind you, with your palms facing your back. Leaning slightly forward, raise your arms and rest them on the back of the chair. Breathe in and raise your chest. Breathe out and relax your shoulders away from your ears. If your hands do not access the top of the chair, hold the sides of the chair back and pull your chest forward, relaxing your shoulders and opening your upper chest. Hold for ten to fifteen breaths, feeling lightness in your heart. With an exhalation, gently release your hands and bring them down by your sides.
Chair Twist
Twists are the antidote to sitting for the long duration of time. After twisting, you will feel the relieved of all the muscles in your back (especially in the middle back) that have been locked into position from sitting a long period.
Sit to the front of a chair, then swivel your ham to the right side of the chair so you are sitting aslant on the seat. If you have an arm rest on the side of the chair, bring your hams as close to it as possible. Breathe in and raise your right arm up to the soffit. With a breathe out, move your arm to the back of the chair on the opposite side, taking hold of the chair back. Bring the left hand to the right knee or chair handle. Breathe in and increase your spine. Breathe out and twist to the right, pressing your right hand against the back of the chair to deepen the twist. Presume the shoulder blades dropping down as if they were hanging from weights. Breathe into your rib cage. Alertly relax the muscles in your back and slowly twist a little farther. Stay in the pose for ten to fifteen breaths. Return to your center with a breathe out and repeat on the opposite side.

5. Back and Shoulder Release
Part 1: Sit on the strand of a chair and place your feet about 2.5 feet apart, parallel to each other. Bow forward and place your forearms on your inner hams. Press your inner hams out with your forearms. Breathe deeply in and out, feeling the stretch in your inner thighs.
Part 2: Make sure your knees are straight over your heels and your feet are parallel to each other. Gently stretch your arms down to the floor, resting your ribs on your hams and your armpits to your knees. Cross your arms, placing your hands at the opposite elbows. Sustaining breathe deeply.
Part 3: For a deeper stretch of the back, stretch your arms forward to your desk or the floor, reaching through the fingers and feeling your spine lengthening. Round your back and gently roll up, returning to a sitting position.

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A Beginner’s Guide to Meditation, Yoga Practice, and the Sutras

1. What Is Yoga?
The word yoga, from the Sanskrit word Yuj, means to bind or yoke and is usually decoded as “union” or a manner of discipline. A male who exercise yoga is called a yogi, a female practitioner, a yogini.
The Indian saint Patanjali is believed to have modulated the practice of yoga into the Yoga Sutra an estimated two-thousand years ago. The Sutra is a collection of one hundred and ninety-five statements that serves as a philosophical guidebook for most of the yoga that is exercised today. It also outlines eight limbs of yoga:
The Yamas, Niyamas, Asana, Pranayama, Pratyahara, Dharana, Dhyana, and Samadhi. As we analyze these eight limbs, we induct by revision our behavior in the outer world, and then we focus inwardly till we reach samadhi (enlightenment, liberation).
Nowadays most people practicing yoga are dissipated in the third limb, asana, which is a program of physical postures designed to refine the body and offer the physical stamina and strength required for long periods of meditation.

2. What Does Hatha Mean?
The word Hatha means forceful or willful. Hatha yoga relates to a set of physical exercises (known as postures or asanas), and series of asanas, designed to align your muscles bones, and skin. The postures are also designed to unveil the many channels of the body particularly the main channel, the spine so that energy can flow freely.
Hatha is also interpreted as ha means “the sun” and tha means “the moon.” This relates to the balance of masculine phases active, hot, the sun and feminine aspects receptive, cool, the moon within all of us. Hatha yoga is a path toward maintaining balance and uniting opposites. In our physical bodies, we evolve a balance of flexibility and strength. We also find out to balance our effort and surrender in each pose.
Hatha yoga is a strong tool for self-variation. It asks us to bring our attention to our breath, which helps us to still the instability of the mind and be more present in the revealing of every moment.

3. What Does Om Mean?
Om is a mantra or vibration that is traditionally chanted at the starting and ending of yoga sessions. It is said to be the sound of the world. What does that mean?
Somehow the pristine yogis knew what scientists today are telling us that the whole universe is moving. Nothing is ever still or solid. Everything that exists palpitate, creating a rhythmic vibration that the pristine yogis accepted with the sound of Om. We may not always be conscious of this sound in our daily lives, but we can hear it in the rustling of the autumn leaves, the waves on the shore, the inside of a seashell.
Chanting Om let us distinguish our experience as a mirror of how the whole universe moves the setting the sun, the rising moon, the reflux and flow of the tides, the beating of our hearts. As we chant Om, it takes us for a tour on this universal movement, through our breath, our awareness, and our physical energy and we begin to feel a bigger connection that is both soothing and uplifting.

4. Do I Have to Be Vegetarian to Exercise Yoga?
The first principle of yoga philosophy is ahimsa, which means non-hurting to self and others. Some people understand this to include not eating animal yields. There is a debate about this in the yoga community I believe that it is an individual decision that everyone has to make for ourselves. If you are thinking to become a vegetarian, be sure to take into account your personal health issues as well how your decisions will affect those with whom you live. Being a vegetarian should not be something that you inflict on others that kind of rampant action in itself is not an expression of ahimsa.

5. How Many Times Per Week Should I Exercise?
Yoga is incredible even if you only practice for one hour a week, you will experience the advantages of the practice. If you can do more than that, you will necessarily experience more advantages. I suggest starting with 2 or 3 times a week, for one hour or one hour and a half each time. If you can only do twenty minutes per session, that is fine too. Do not let time impaction or unrealistic goals are an interrupt do what you can and do not worry about it. You will likely find that after a while your desire to practice expands naturally and you will find yourself doing more and more.

6. How Is Yoga Apart From Stretching or Other types of Fitness?
Unlike fitness or stretching, yoga is more than just natural postures. Patanjali’s eight-fold path interprets how the physical practice is just one phase of yoga. Even within the physical exercise, yoga is wacky because we connect the movement of the body and the instability of the mind to the rhythm of our breath. Linking the mind, body, and breath assists us to straight our attention inward. Through this process of inward attention, we learn to recognize our connatural thought examples without judging them labeling them, or trying to change them. We become more aware of our pieces of knowledge from moment to moment. The awareness that we develop is what makes yoga a practice, rather than a goal or a task to be completed. Your body will become most likely much more flexible by doing yoga, and so will your mind.

7. Is Yoga a Religion?
Yoga is not a religion. It is a philosophy that begins in India an estimated five thousand years ago. The father of classical ashtanga yoga (the eight-limbed path, not to be confused with Sri K. Pattabhi Jois’ Ashtanga yoga) is called Patanjali, who wrote the Yoga Sutra. These scriptures provide a framework for spiritual growth and mastery over the mental and the physical body. Yoga sometimes interweaves other philosophies such as Buddhism or Hinduism, but it is not essential to study those paths in order to practice or study yoga.
It is also not essential to surrender your own religious beliefs to practice yoga.

8. I Am Not Flexible Can I Do Yoga?
Yes! You are a perfect aspirant for yoga. Many people think that they need to be flexible to start yoga, but that is a little bit like considering that you need to be able to play tennis in order to take tennis classes. Come as you are and you will find that yoga exercise will help you become more flexible.
This new-found activity will be balanced by coordination, strength, and enhanced cardiovascular health, as well as a sense of physical confidence and overall health.

9. What Do I Need to Begin?
All you really need to begin exercising yoga is your body, your mind, and a bit of curiosity. But it is also helpful to have a pair of yoga shorts, or leggings, and a t-shirt that’s not too loose. No special footwear is required because you will be barefoot. It is nice to bring a towel to class with you. As your practice develops you might want to buy your own yoga mat, but most yoga studios will have mats and other props available for you.

10. Why Are You Supposed to Refrain From Eating 3-2 Hours Before Class?
In yoga exercise we twist from side to side, turn upside down, and bend forward and backward. If you have not fully digested your previous meal, it will make itself known to you in ways that are not convenient. If you are a person with a fast-acting digestive system and are afraid you might feel feeble or get hungry during yoga class, experiment with a light snack such as a few nuts, yogurt, or juice about thirty minutes to an hour before class.
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