A couple of years ago, I started doing yoga. I didn’t have any real intention to start, but the opportunity came up and my friend was also going to the class so I figured I might as well go too. Between my office day-job and my evening and weekend writing time, I spend an awful lot of time sitting at a desk, so any chance to stretch and move needs to be taken.
I loved the class, and I’m still doing yoga a couple times a week now, two years on. I’ve even managed to reach a point where I can have a decent session on my own at home. (My previous attempts ended with my mind going blank on what poses to do after about five minutes). Over time, I’ve become stronger and more flexible – not that I’ll be doing any crazy pretzel moves, but I can reach poses that I couldn’t at first. I’m better at those long, slow breaths than I used to be.
But it’s the mental benefits of yoga that surprised me the most. I never thought I would be a meditative person. I’m always thinking of plot holes and making up dialogue in my head and wondering what to cook etc. I certainly haven’t perfected the ability to let my mind enter a blank, quiet state, but improvement comes with time there, too. I find that regular yoga practise helps me to stay calm and focused. It can also re-energize and help me to shift gears between the very different worlds of my office job and slipping my mind back into the historical setting of the novel I’m currently writing. As an added bonus, I’ve also noticed it’s easier not to stress out over little things, like traffic.
Since I clearly recommend yoga, I thought I’d share my three favourite gentle stretches here, which are particularly useful for if you’ve been sitting at a desk all day. I’m not a yoga instructor though, so I’ve kept it to fairly simple stretches. I don’t want anyone to get hurt! I included additional links for each for added explanation.
Photo via Visualhunt
Arms and Shoulders
Stretch your arms as if you’re a cactus. Elbows bent at ninety degrees, fingertips pointing toward the sky. Look upward, stretching your neck and taking a slight back bend if that feels good (only go as far as it feels like it’s helping, there’s no need to force yourself deeper). It’ll open up your chest by pressing your shoulder blades toward each other. It’s especially helpful if you’ve been hunched over a mouse or keyboard all day. Take a deep breath and feel how much more open your chest and lungs are. This link has some further description.
Next, bring your arms forward as if you’re hugging someone, wrapping your arms around an invisible person (keep hands about face height or a little lower), right hand stacked on top of left, and round your neck and shoulders forward as well. It’s a gentle stretch between your shoulder blades.
Repeat steps 1 and 2, switching with hand is on top during the ‘hug’ part. You could easily do this one at your desk, if you’re not shy about any co-workers possibly seeing you. (The next two are better to do at home).
Low back and legs
Stand with your feet about hip-width apart. Bending at the hips, move into a forward fold, trying to press your stomach to your thighs. It’s okay to bend your knees – in fact, it’s easier to start that way to deepen the fold. It’s a good stretch for your low back. Do whatever feels comfortable with your arms; rest fingertips on the ground, gently grasp the back of your ankles, or clasp your elbows and rock gently from side to side. Hold for a minute or two, as long as it feels comfortable. If desired, you can gradually straighten your legs to extend the stretch into your hamstrings as well.
This link has a photo and some further description, while this one shares some more information on the benefits.
Lie down on the floor (use a blanket or a towel if the floor is too hard and you don’t have a yoga mat) and scoot as close to the wall as possible. You’re going to be lifting your legs up, resting them against the wall. It’s easier to start sideways, so your legs are parallel to the wall, and then inch closer as you lift the legs into the air, letting them rest against the wall. Feet can be touching, side by side, or you can stretch them further apart if that feels better. Keep your feet flexed so your toes sort of point toward your shins. Rest here for a minute or two, however long feels good. This one is also very nice to do before bed. It’s very calming.
More description and benefits at this link.
Bonus – eyes
If, like me, you spend way too many hours per day staring at a computer screen, it’s good to stretch your eyes once in a while too. Gentleness is the key here though. Let your eyes rest, unfocused, for a minute before starting the stretch.
Sit straight and raise your gaze upward, sweeping to the right, down, and back up, so that you do a full circumference of looking all around without moving your head. Try to move your eyes smoothly. Do this a few times, then switch directions, so you go to the left first for the second set.
Next, stretch your arm out in front of you, thumb up. Stare at your thumb while you slowly bring your hand all the way to touch your nose, keeping your gaze focused. Do this about ten times. Switch hands partway through if your arm gets tired.
Lastly, make sure you rest your eyes for a minute, letting them gently drift closed or stay unfocused before going straight back to another screen.
Check out this link for more details as well.
Happy Stretching! And make sure to do some deep breaths as well. Try to count to three for a big inhale, and then slowly exhale for a count of five. Doing that for even a minute really helps ease stress and reset focus.
Photo via Visual Hunt
And stay tuned for a new Bad Decisions in History next week!