Yoga/Relaxation Bundle
By Darrin Zeer, Cindy Luu, Michael Klein and Frank Montagna
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About this ebook
Darrin Zeer
Darrin Zeer loves yoga! The love affair started twenty-five years ago in India. He is the bestselling author of Office Yoga and the more recent High Yoga, both from Chronicle Books.
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Book preview
Yoga/Relaxation Bundle - Darrin Zeer
Office Yoga
simple stretches for busy people
BY Darrin Zeer
ILLUSTRATIONS BY Michael Klein
THIS BOOK IS DEDICATED TO ALL OF YOU.
May it inspire you to take good care of yourself at the office and throughout the day.
Contents
Introduction
Five Essential Tips for Breathing and Stretching
Part 1: Morning Eye Openers
Part 2: At-the-Desk Relaxation
Part 3: Lunchtime Escapes
Part 4: Afternoon Invigoration
Part 5: Evening Balancers
Acknowledgments
Biographies
Quick Help Guide
Introduction
You’re stuck in another marathon meeting. Your back and neck are screaming; your brain is swimming. You come home stressed and exhausted, wanting nothing more than a pizza and a video before going to sleep to get up and do it all over again tomorrow.
How can you get relief?
Let’s face it: If exercise isn’t simple and easy, most of us won’t do it. If we can’t fit it comfortably into our daily routine, we’ll never stick with it.
Try a few of the yoga stretches in this book. They are designed so they can be done anywhere, anytime, whether you’re in your office, in meetings, on the phone, or even in bed. These stretches are gentle and relaxing; they will soothe aching muscles; they will ease your tension whether you have a spare twenty minutes during lunch or only two between phone calls.
The philosophy and practice of yoga comes from India. Yoga basically means union, bringing together the physical, emotional, and spiritual parts of ourselves. Yoga is not only about the well-being of our bodies; it is a path toward deeper meaning in life.
In the ancient Sanskrit language, yoga stretches or postures are called asanas, which means to sit or dwell quietly in a particular position. Asanas are said to bring steadiness, stability, ease, and happiness to one’s life.
Yoga asanas help you on many levels: They will strengthen you physically, assisting the digestive, immune, and other bodily systems, and they will empower your mind to be calm, alert, and focused. Once you begin to do them with ease throughout the day, you’ll be surprised how powerful these simple stretches really are.
This book integrates this age-old wisdom into the modern workplace. Yoga stretching is a natural fit in any office, becoming an oasis of calm in a hectic day, one that maintains your physical health and restores your vibrant alertness.
Give it a chance to work for you. Go ahead and select a position; imitate the figure, ease into the stretch, read an inspirational quote. Enjoy the good feeling. If you have a few nagging problems, turn to the Quick Help Guide.
Thanks for trying.
Five Essential Tips for Breathing and Stretching
1. Most important: When stretching, do not hold your breath. Breathe deeply and slowly, in rhythm with your movements.
2. While stretching, focus on relaxing your entire body. Pay attention to the areas that remain tense.
3. If you want to go deeper into a stretch, breathe and relax into it. Don’t force it.
4. If a stretch hurts, don’t do it. In other words: If pain, no gain.
5. In a hurry? Do one or two stretches fully rather than rushing through many.
Part 1
morning eye Openers
Rise and Shine
First thing in the morning, practice this two-minute calming meditation.
Sit up in bed and breathe gently into your belly.
Feel your body soften and your mind relax.
Focus on the day’s activities.
Think about what you want to accomplish and what the day will bring.
Breathe deeply.
The quieter you become, the more you are able to hear.
—Baba Ram Dass
Yoga in Bed
Wake up with these gentle stretches. Remember to do them slowly, breathe deeply, and relax.
Lie on your back in bed.
Bring both knees to your chest and wrap your arms around them.
Breathe deeply and feel your lower back release.
Drop both knees to one side, keeping your shoulders flat; relax in the stretch.
Gently bring both legs back up, and switch sides.
Knees at your chest again, rock back and forth.
If you can, raise up into a forward bend, chest out, upper body stretching forward.
Take hold of your legs.
Relax your shoulders and drop your head.
Take several deep full-body breaths, stretching a little farther each time. Don’t push it.
To go deeper into the stretch, wrap a belt or towel around your feet, hold both ends, and gently stretch forward.
Gentle Sun Salutations
This gentle series of yoga postures helps wake up the entire body. Take the first round slow and easy; if you become dizzy, lie flat on your back and rest. As you become more adept at the postures, your breath should fall into a rhythm like the waves of the ocean.
First, place your hands in a prayer position and inhale deeply. Reach your hands up high and stretch, arching slightly back. Exhaling, sweep your outstretching arms forward and down till you are bent over, touching the floor if you can; relax your head and neck and take a few breaths. Squat down, place your hands flat on the ground, take a big step back with your left foot, and stretch, arching up with your back. Step back with your right foot and rest both knees on