After the Retreat: Office Yoga

by Baxter

During my just-completed Italy yoga retreat, we had the unique opportunity to practice hatha yoga twice a day for nine days. As you can imagine, one can cover a lot of ground in that amount of time. So one afternoon session, I shared a chair practice that Nina and I have taught over the years as part of our Yoga For Stress series. It is a sequence that I often encourage students to consider practicing at work, as all you need is a sturdy chair and a small section of a wall. Well, the group really loved the session, and several students asked if there was a video of the practice they could refer to once that returned home to work and their regular schedule.

As Nina and I were talking about her post for this week on the effects of chronic stress on health and aging, it occurred to me that one of the biggest contributors to increased stress these days is mounting pressures placed on us in the work place. So my prescription this week to all of you readers out there is to consider adding a wee bit of chair/office yoga to your work day to help lower the stress levels. Read on for some suggestions to try and stay tuned for some video content from us on this topic soon!

Until we make our own office yoga video, we’re including a link to a video by Esther Ekhart. This video includes several of our favorite office yoga poses and is generally pretty good. However, please skip the neck rolls at the end, as these can overstrain your neck!

When you do the poses, try to keep your mind focused on your alignment and the physical sensations of being in the pose (rather than thinking about your work).

Suggested office yoga poses:

1. Right Angle at the wall, desk or chair (see Esther Ekhart video below)

2. Chair Backbend (see Esther Ekhart video below—try it with hands clasped behind your head)

3. Chair Twist (see Esther Ekhart video below)

4. Chair Forward Bend or Wall Hang (see earlier post)

Subscribe to Yoga for Healthy Aging by Email ° Follow Yoga for Healthy Aging on Facebook ° Join this site with Google Friend Connect

Read More

Friday Q&A: Stretching, Science and Autoimmune Diseases

Q: I'm wondering to what extent, and at what rate, we should expect to be able to increase our flexibility as we continue to age. I've made significant progress over the years, and have generally learned how to be mindful enough not to overdo. However, every so often I overstretch without realizing it - whether it's my back trying to get a fuller forward bend, or my Achilles tendon while pushing the envelope. I'm in my 50s and have been doing regular yoga for about 5 years. It's made an immense difference in my core strength and balance and flexibility and I'm much less injury prone now. And yet, every so often, it's my yoga practice that puts me out of commission. 

A: Baxter and I discussed your question, and he agrees with me that there is no fixed extent or rate for increasing flexibility as we age, as this will differ from person to person. His advice is to maximize the effectiveness of your stretches while minimizing potential injury by holding your stretches longer rather than pushing harder. He mentioned that it takes at least 45 seconds to get your muscle to fully release. And my kinesiology teacher taught me that in order to change the resting length of the muscle (the length the muscle returns to after stretching), you need to stretch it for 90 seconds. So I use a timing of 90 seconds for many of my stretches. —Nina 

Q: Does yoga have any good stretches for a 60 year old stiff person?

A: Yoga has a very large number of poses that allow you to stretch a very wide variety of muscles, no matter how stiff you are. So the first question to ask yourself is: where exactly am I stiff? Some of us are stiff all over and some of us are flexible all over, but it turns out that many of us are flexible in some areas and stiff in others. Identifying which areas you need to stretch will help you chose the poses that will be most helpful to you. That being said, there are a couple of poses that we highly recommend for their versatility. Downward-Facing Dog pose is especially wonderful because it stretches your legs, hips, shoulders and arms, all at the same time.

If this pose is too demanding, you can do an easy variation, Half Dog pose (also called Right Angle pose). With your hands at shoulder-height on the wall or resting on the surface of a table, walk back so your hips are directly over your feet and your arms are parallel to the floor.

Baxter recommend that you warm up for these poses with some dynamic movement, such as swinging your arms above your head or moving your legs around in your hip joints. —Nina

Q: How would one go about investigating the effects of yoga on aging scientifically?

A: This question is intriguing and so important that Brad will devote an entire post to the subject sometime soon.

Q: Just curious about how autoimmune diseases are related to aging? Some seem to be inflammatory conditions I think, and that makes me wonder about allergies, yoga and aging. 

A: This is a very big and complicated question! And there’s no quick, simple answer, as the mechanisms behind many of these diseases (not to mention aging itself) are not fully understood. But Baxter says, “Not all autoimmune diseases are created equal.” Different autoimmune diseases arise at different stages in life, so not all are related to aging. Also, not all are related to inflammatory conditions. So that’s why we’ve decided that on this blog we’ll discuss the autoimmune diseases associated with aging individually, over time. Is there any particular disease that concerns you? 

We are going to try to do a Q&A every Friday, so keep the questions coming. You can leave a question in a comment or you can email us at nina@wanderingmind.com.

Subscribe to Yoga for Healthy Aging by Email ° Follow Yoga for Healthy Aging on Facebook ° Join this site with Google Friend Connect

Read More