This is the first in a series of columns offering yoga postures for men, women, and children to practice at home, school, on the road or in the office. With special thanks to Ross Pottinger of Wink Photo Design in Brisbane, Australia for the photos and the support in this project. And many thanks to Louisa Dick for inspiring and taking part in the project. If you have a posture that you would like to see in this column, I welcome your suggestions. Namaste, H!

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The second a series of columns offering yoga postures for men, women, and children to practice at home, school, on the road or in the office. With special thanks to Ross Pottinger of Wink Photo Design in Brisbane, Australia for the photos and the support in this project. And many thanks to Louisa Dick for taking part in the project. If you have a posture that you would like to see in this column, I welcome your suggestions. Namaste, H!

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The third in a series of columns offering yoga postures for men, women, and children to practice at home, school, on the road or in the office. With special thanks to Ross Pottinger of Wink Photo Design in Brisbane, Australia for the photos and the support in this project. And many thanks to Louisa Dick for taking part in the project. If you have a posture that you would like to see in this column, I welcome your suggestions. Namaste, H!

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A continuing series offering yoga postures for men, women, and children to practice at home, school, on the road or in the office. With special thanks to Ross Pottinger of Wink Photo Design in Brisbane, Australia for the photos and the support in this project. And many thanks to Louisa Dick for inspiring and taking part in the project. If you have a posture that you would like to see in this column, I welcome your suggestions. Namaste, H!

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A continuing series offering yoga postures for men, women, and children to practice at home, school, on the road or in the office. With special thanks to Ross Pottinger of Wink Photo Design in Brisbane, Australia for the photos and the support in this project. And many thanks to Louisa Dick for inspiring and taking part in the project. If you have a posture that you would like to see in this column, I welcome your suggestions. Namaste, H!

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A continuing series offering yoga postures for men, women, and children to practice at home, school, on the road or in the office. With special thanks to Ross Pottinger of Wink Photo Design in Brisbane, Australia for the photos and the support in this project. And many thanks to Louisa Dick for inspiring and taking part in the project. If you have a posture that you would like to see in this column, or a general question about Yoga, I welcome your suggestions, comments, and queries. Namaste, Heather!

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The seventh in a series of columns offering yoga postures for men, women, and children to practice at home, school, on the road or in the office. With special thanks to Ross Pottinger of Wink Photo Design in Brisbane, Australia for the photos and the support in this project. And many thanks to Louisa Dick for taking part in the project. Do check with your health care practitioner before beginning a yoga posture. Many postures are not suitable for pregnant women, people with joint replacements, those with hypertension or other medical conditions. If you have a posture that you would like to see in this column, I welcome your suggestions. Namaste, H!

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The eighth in a series of columns offering yoga postures for men, women, and children to practice at home, school, on the road or in the office. With special thanks to Ross Pottinger of Wink Photo Design in Brisbane, Australia for the photos and the support in this project. And many thanks to Louisa Dick for taking part in the project. Do check with your health care practitioner before beginning a yoga practice. Many postures are not suitable for pregnant women, people with joint replacements, those with hypertension or other medical conditions. If you have a posture that you would like to see in this column, I welcome your suggestions. Namaste, H!

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The ninth in a series of columns offering yoga postures for men, women, and children to practice at home, school, on the road or in the office. With special thanks to Ross Pottinger of Wink Photo Design in Brisbane, Australia for the photos and the support in this project. And many thanks to Louisa Dick for taking part in the project. Do check with your health care practitioner before beginning a yoga practice. Many postures are not suitable for pregnant women, people with joint replacements, those with hypertension or other medical conditions. If you have a posture that you would like to see in this column, I welcome your suggestions. Namaste, H!

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The tenth in a series of columns offering yoga postures for men, women, and children to practice at home, school, on the road or in the office. With special thanks to Ross Pottinger of Wink Photo Design in Brisbane, Australia for the photos and the support in this project. And many thanks to Louisa Dick for taking part in the project. Do check with your health care practitioner before beginning a yoga practice. Many postures are not suitable for pregnant women, people with joint replacements, those with hypertension or other medical conditions. If you have a posture that you would like to see in this column, I welcome your suggestions. Namaste, H!

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The eleventh in a series of columns offering yoga postures for men, women, and children to practice at home, school, on the road or in the office. With special thanks to Ross Pottinger of Wink Photo Design in Brisbane, Australia for the photos and the support in this project. And many thanks to Louisa Dick for taking part in the project. Do check with your health care practitioner before beginning a yoga practice. Many postures are not suitable for pregnant women, people with joint replacements, those with hypertension or other medical conditions. If you have a posture that you would like to see in this column, I welcome your suggestions. Namaste, H!

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The twelfth in a series of columns offering yoga postures for men, women, and children to practice at home, school, on the road or in the office. With special thanks to Ross Pottinger of Wink Photo Design in Brisbane, Australia for the photos and the support in this project. And many thanks to Louisa Dick for taking part in the project. Do check with your health care practitioner before beginning a yoga practice. Many postures are not suitable for pregnant women, people with joint replacements, those with hypertension or other medical conditions. If you have a posture that you would like to see in this column, I welcome your suggestions. Namaste, H!

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The thirteenth in a series of columns offering yoga postures for men, women, and children to practice at home, school, on the road or in the office. With special thanks to Ross Pottinger of Wink Photo Design in Brisbane, Australia for the photos and the support in this project. And many thanks to Louisa Dick for taking part in the project. Do check with your health care practitioner before beginning a yoga practice. Many postures are not suitable for pregnant women, people with joint replacements, those with hypertension or other medical conditions. If you have a posture that you would like to see in this column, I welcome your suggestions. Namaste, H!

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The fourteenth in a series of columns offering yoga postures for men, women, and children to practice at home, school, on the road or in the office. With special thanks to Ross Pottinger of Wink Photo Design in Brisbane, Australia for the photos and the support in this project. And many thanks to Louisa Dick for taking part in the project. Do check with your health care practitioner before beginning a yoga practice. Many postures are not suitable for pregnant women, people with joint replacements, those with hypertension or other medical conditions. If you have a posture that you would like to see in this column, I welcome your suggestions. Namaste, H.

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Part of an ongoing series offering yoga postures for men, women, and children to practice at home, school, on the road or in the office. With special thanks to Ross Pottinger of Wink Photo Design in Brisbane, Australia for the photos and the support in this project. And many thanks to Louisa Dick for taking part in the project. Do check with your health care practitioner before beginning a yoga practice. Many postures are not suitable for pregnant women, people with joint replacements, those with hypertension or other medical conditions. If you have a posture that you would like to see in this column, I welcome your suggestions. Namaste, H.

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Part of an ongoing series offering yoga postures for men, women, and children to practice at home, school, on the road or in the office. With special thanks to Ross Pottinger of Wink Photo Design in Brisbane, Australia for the photos and the support in this project. And many thanks to Louisa Dick for taking part in the project. Do check with your health care practitioner before beginning a yoga practice. Many postures are not suitable for pregnant women, people with joint replacements, those with hypertension or other medical conditions. If you have a posture that you would like to see in this column, I welcome your suggestions. Namaste, H

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Part of an ongoing series offering yoga postures for men, women, and children to practice at home, school, on the road or in the office. With special thanks to Ross Pottinger of Wink Photo Design in Brisbane, Australia for the photos and the support in this project. And many thanks to Louisa Dick for taking part in the project. Do check with your health care practitioner before beginning a yoga practice. Many postures are not suitable for pregnant women, people with joint replacements, those with hypertension or other medical conditions. If you have a posture that you would like to see in this column, I welcome your suggestions. Namaste, H

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Part of an ongoing series offering yoga postures for men, women, and children to practice at home, school, on the road or in the office. With special thanks to Ross Pottinger of Wink Photo Design in Brisbane, Australia for the photos and the support in this project. And many thanks to Louisa Dick for taking part in the project. Do check with your health care practitioner before beginning a yoga practice. Many postures are not suitable for pregnant women, people with joint replacements, those with hypertension or other medical conditions. If you have a posture that you would like to see in this column, I welcome your suggestions. Namaste, H

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The following moves are ideal for strengthening abdominal muscles, toning mid-section, and stimulating digestive and eliminative organs.

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To Begin: Sitting in Dandasana (Staff Pose) with legs extended and sit bones grounded, draw your right foot up to rest firmly in the left inner thigh, with heel to perineum. Right hip and knees should be resting on the ground, thus you may need a blanket or cushion to support the underside of knee. Draw your right hip back to square your pelvis to the front edge of your mat, and make whatever adjustments are necessary to firmly ground the sit bones.

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Downward Dog is a simple pose that is so often “deconstructed” and over-analyzed. This is a pose that takes time and awareness to master, but I thought I’d offer you a simple and basic structure to begin to practice, until to find your own inner dog.

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To Begin: Sit with legs extended and feel your sitbones reaching evenly into the ground. Press the back of thighs firmly into the mat and reach heels towards the end of the mat.

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To Begin: From a standing position, step feet 3 feet apart, turning right foot out 90 degrees and left foot in 45 degrees with hips and shoulders square to the short edge of the mat.

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Also called the “negative” or “relaxing breath”, this exercise magnetizes and cools the body and mind. Practice before going to bed, or at any time of day when you need to relax, clear the mind, or “cool off”. Use this breath for greater serenity and calm. Begin in any comfortable position, but preferably lying down in a dimly lit space with little or no distractions. Inhale for a count of 4 through the nostrils. Exhale for a count of 4 through the nostrils. Finally, retain the breath out of the body for a count of four. This is one round. Ensure that you are not struggling or straining in this exercise, and remember that the next breath is right there when you need it. As you grow more proficient in this exercise, you may like to extend the length of the count to 8 or even 12.

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Also considered a beneficial backward bend, Sethu Bandhasana is also an inversion of the lower body, helping to strengthen and lengthen muscles of the lower body, activate and balance the lower chakras, and stimulate the endocrine system.

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Many students have requested a posture series that they can do at home to relax, unwind, and improve flexibility. This series, called Vayu Nishkasana or Wind Relieving Pose is ideal for relaxing tension, improving flexibility, and importantly for relieving the abdominal discomforts that can arise with the increased stress and busy-ness of our daily lives.

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To Begin: From kneeling, sit back onto the heels and walk hands forward, letting your body relax until you can rest your belly on your thighs and forehead on the ground. Keep arms extended forward as you begin, with hands active and elbows off the ground.

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Also called the “positive breath”, this pranayama (breath control) exercise activates and energizes body and mind. Practice upon waking, or at a time of day when you want to experience a boost of dynamic energy. Use this breath-work exercise to revitalize and oxygenate the body and mind and release lethargy and drowsiness. In a comfortable position, begin by taking a deep breath into the belly and ribs for a count of four. Comfortably retain the breath in the body for a count of four (without struggle or strain). Finally, release the breath for a count of four. Breath in and out through the nostrils, and perform 10-20 breaths in this manner. As you grow more proficient with this exercise, you may like to extend the length of the count to as many as 12.

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To decrease physical tension, relieve mental stress, increase productivity, and improve your overall health, try these quick yoga stretches for the spine at work to improve posture, release tension, and boost your energy. Remember taking some deep, easy breaths while you stretch will enhance the stretch and revitalize body and mind.

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follow clockwise from the top

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Rocking and Rolling Warm Up

The major joints in our body contain a fluid that lubricates and reduces friction between our bones.  Before we take part in movement, it is a good idea to "grease our joints" with this joint fluid to provide smooth joints and reduce the risk of inflammation and discomfort.  Before taking part in Yoga or any  movement, perhaps you'd like to try this joint warm up sequence to "grease" the major joints in the body and provide a smooth transition into exercise, or use it as a "stretch break" after long bouts of sitting at your computer. 

Begin standing with feet hip-width apart. 

Moonwalk: Bend right knee and lift heel off the ground, pushing the top of the foot forward until you are standing on the underside of your toes, release the heel to the ground and repeat on the opposite side. This will feel like you are walking on the spot.

Elvis Leg: With right toes planted on the ground, heel raised and knee slightly bent, make a wide circle with your right knee to warm up knees and ankles. Practice a few circles in each direction then switch and repeat on the left leg.

Hip Circles: With knees bent and hands on hips, feet planted, make a big circle with your hips, isolating the pelvis. Imagine that there is a pencil on the end of your tailbone and you are trying to draw a wide circle on the ground around the body. Repeat at least 5 times in both directions.

Churn the Butter: With hands on hips, make circles with your ribcage, keeping your crown facing the ceiling and spine tall. Do your best to isolate the ribcage and make circles in both directions to warm up your middle spine and relax the diaphragm. 

Shoulder Rolls: With arms down by your sides, roll shoulders forward a few times and then back. As the shoulders warm up, you can roll shoulder and elbow together, alternating between right and left sides, and if this feels right for the body, you can add the whole arm until you are doing a front crawl and back crawl. 

Shoulder Twist: With arms outstretched and palms facing down, roll the right shoulder forward until the right palm turns up to the ceiling, then release and repeat on the left shoulder. Repeat 5 times.

Climb the Ladder: With arms overhead, imagine you are climbing a ladder with your arms, reaching right arm up as high as you can, stretching the body along with the arm, and then reaching the left arm up and stretching the left side. Repeat 5 times each side.

Neck Rolls: Gently bring the right ear to the right shoulder, take a deep breath in, and then exhale and release the neck and allow the chin to roll down to the chest. Inhale and draw the left ear to the left shoulder, and then exhale and release chin to chest. Repeat a few times on each side. Do not roll the head back.

Walk Like an Egyptian: Gently press your chin forward maintaining a neutral spine, then draw chin back, repeating a few times to protract and retract chin. Next, shift the upright head to the right, then the left, isolating the head from the shoulders and repeat a few times. Then, turn the head to look over the right shoulder, keeping the chest still and open, then look over the left shoulder, repeat several times then release. Finally, draw circles with the head, as though there is a pencil on the top of the head and you are drawing a small circle on the ceiling. Repeat in both directions a few times.

The Swing: Relax arms by your sides and maintain softness in your knees. Begin to gently swing from side to side allowing your arms to swing along with the body easily. As your body warms up, you can swing more strongly, letting your arms release completely as the upper body swings from side to side. Exhale as you swing, inhale to start position.

Side Bends: With palms on outer thighs, exhale and slowly bend to the right, sliding the right hand down the thigh towards the knee, feeling a stretch along the left side of the body. Inhale and return to the start position, and then exhale and bend to the left. Repeat a few times on each side.   For a deeper stretch, extend the opposite arm overhead.

Round and Release:  With knees bent and hands on thighs, exhale tuck the head and tailbone to round the back like a hissing cat, then inhale and arch the back, lifting the gaze tilting the tailbone back.  Repeat a few times.

Roll Ups: With knees slightly bent, tuck the chin and slowly roll forward one vertebrae at a time from the top of the spine to the hips until you are bent forward at the hips.  Then roll up sequentially one vertebrae at a time until you are back to standing.  Practicing this exercise with your back against a wall gives you great refinement in the technique and great feedback on your ability to isolate each section of spine. 

After this warm up take a few deep breaths before moving on to your yoga practice, pilates, exercise, or return to your every tasks with greater mobility and body/mind awareness.

www.yogatrinity.com

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