Happy Fall Friday, League!
Frosty 25º mornings and dinner-time sunsets find me indoors more often as winter draws near. I still step outside first thing in the morning, but the sun isn’t available until 7:30 am so the shape of my day looks different from the 5 am sunrises of June.
Frosty 25º mornings and dinner-time sunsets find me indoors more often as winter draws near. I still step outside first thing in the morning, but the sun isn’t available until 7:30 am so the shape of my day looks different from the 5 am sunrises of June.
I find I am naturally drawn to more introspective activities at this time of year. I read and write more, I meditate more. Because our summers are so short, they are very busy and I spend as much time as possible outdoors in the ample sunshine. Most of our birds have already migrated to warmer climates, with only a few species staying behind to endure winter with us.
I appreciate the quiet restfulness of fall and winter and the opportunity to focus on other activities. But it also means I am spending more time indoors, often in a seated position wiling away the hours in a good book or tapping away on the computer. Every hour I get up and get to move and stretch so I thought I would share some of my favorite easy stretches and yoga poses that keep me from feeling like the Tin Man in The Wizard of Oz.
Half Sun Salutations
The younger sibling to the full sun salutation, these are an easy opportunity to stretch the backside of the body that often suffers most when we sit for a long period. It’s also a good way to get the arms overhead, which we don’t do frequently enough in our daily lives. You can do them standing at your desk, in your kitchen, at your kids’ sports practices – pretty much anywhere.
The younger sibling to the full sun salutation, these are an easy opportunity to stretch the backside of the body that often suffers most when we sit for a long period. It’s also a good way to get the arms overhead, which we don’t do frequently enough in our daily lives. You can do them standing at your desk, in your kitchen, at your kids’ sports practices – pretty much anywhere.
Seated Twist
These are great for the lower back, side, and rib muscles and even into the upper back, shoulders, and neck. Always be careful when you are twisting so that you don’t injure yourself. You’re not trying to be an owl and see behind you. A gentle stretch is all that is needed.
These are great for the lower back, side, and rib muscles and even into the upper back, shoulders, and neck. Always be careful when you are twisting so that you don’t injure yourself. You’re not trying to be an owl and see behind you. A gentle stretch is all that is needed.
Tree Pose
I do this one while I am writing or working. It’s a great balance-strengthening move, offers some external hip rotation, and again gets your arms overhead. The foot that is not on the ground should not be pressing against your knee. It’s tempting to place it there as the knee offers a “bump” to anchor the foot on, but the pressure on your knee joint can cause injury. If you can’t get your foot up to your thigh, you can put it on your calf, or even your ankle while keeping your toes on the ground to help with balance, if needed.
I do this one while I am writing or working. It’s a great balance-strengthening move, offers some external hip rotation, and again gets your arms overhead. The foot that is not on the ground should not be pressing against your knee. It’s tempting to place it there as the knee offers a “bump” to anchor the foot on, but the pressure on your knee joint can cause injury. If you can’t get your foot up to your thigh, you can put it on your calf, or even your ankle while keeping your toes on the ground to help with balance, if needed.
Child’s Pose
This one is trickier to do in the office but very relaxing. If you have shoulder tightness, this can be a great option to add to your repertoire. If your hips are tight, you can widen your knees more.
Downward Dog
This one can be challenging without some type of yoga mat. Especially if you are new to the pose, it takes time to develop all of the stabilizing muscles that help you retain the shape of the pose. Early on, you may find your hands and feet both feel like they are slipping. When you learn to engage all of the muscle groups, they will hold the pose for you rather than your weight falling to your hands and feet and pushing them apart. Stabilizing your core can help a lot.
In yoga, this is often considered a “resting” pose, a place you might take a few breaths before moving on. However, if you are not used to doing this pose, it can be quite challenging for your hamstrings, your shoulders, or your wrists. You can take some of the pressure off by bending your knee slightly, and not trying to push your heels all the way to the ground. You can also widen the distance between your feet, your hands, or both. Make sure you don’t “fall into” your joints, and that your muscles are engaged to hold the position. I like to do this one before I return to my seat because the strength component wakes everything up and I feel ready to tackle the next task.
In the video, he talks about rotating your elbows. That’s an important step because it engages the muscles rather than your wrists, elbows, and shoulders holding all the weight.
Final Thoughts
I find yoga to be exceptionally helpful when I am recovering or rehabbing and also just for adding a variety of movement to my day that isn’t just sitting or walking. It offers a good blend of light strength, cardio, balance, and flexibility and challenges me to move my body in new and different ways.
I encourage you to give it a try even if you think it’s not really your thing. I often hear people say things like, “I don’t do yoga because I am not flexible enough” or “It’s not hard enough.” You can make it as challenging as you prefer, learning some of the balance poses can be quite difficult if that is what you are looking for. You don’t have to be flexible to start yoga, you can start where you are and modify anything needed. As with anything, consistency of practice pays off and over time, you’ll suddenly notice that you can do poses you couldn’t imagine just a few months prior. It all translates to better movement through life.
Make it a wild weekend!
-Kim
I find yoga to be exceptionally helpful when I am recovering or rehabbing and also just for adding a variety of movement to my day that isn’t just sitting or walking. It offers a good blend of light strength, cardio, balance, and flexibility and challenges me to move my body in new and different ways.
I encourage you to give it a try even if you think it’s not really your thing. I often hear people say things like, “I don’t do yoga because I am not flexible enough” or “It’s not hard enough.” You can make it as challenging as you prefer, learning some of the balance poses can be quite difficult if that is what you are looking for. You don’t have to be flexible to start yoga, you can start where you are and modify anything needed. As with anything, consistency of practice pays off and over time, you’ll suddenly notice that you can do poses you couldn’t imagine just a few months prior. It all translates to better movement through life.
Make it a wild weekend!
-Kim
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