Yoga at Work - Sitting Yoga Poses & Breathing Exercises

Goodmornin'! Research has found that sitting for extended periods of time is linked with an increase in several health risks. So what's a person to do if they sit at a desk all day? Hmm... got yoga?


And here's a few more tips...

*Stand up to take phone calls. Rather than kicking your feet up on your desk for the conference call, stand up while you chatter. Better yet, do a couple of stretches.

*Walk to see a colleague. Next time you pick up the phone or start to fire off an email, take a stroll down the hallway instead.

*Have “standing” meetings. Remove the chairs so that everyone has to be on their feet (this will probably keep meeting time to a minimum, too!) Won’t fly in your office? Encourage regular breaks for people to stand up during long meetings.

*Do your business on a different floor. Any time you need to use the restroom or a vending machine, take the stairs to the level above or below you.

*Move things away. Rearrange supplies such as trash bins and printers so they’re off of your desk and in another location—that you have to walk to.


Exercise at Work!

WHY "DOWN DOG" IS SO DARN GOOD FOR YOU!

Hey, it's Marco! Downward-facing dog is the most ubiquitous pose in yoga.
This popular yoga pose is the one we see in advertisements and movies, on yoga DVDs, and the covers of health and fitness magazines. Downward-facing dog is taught in beginner yoga classes and returned to again and again by the most advanced yoga practitioners.
Almost everyone who has tried yoga, no matter their skill level, is familiar with downward-facing dog. Even people who have never set foot on a yoga mat can visualize the pose, known in Sanskrit as adho mukha svanasana.
So why is downward-facing dog the media darling of yoga poses? What keeps people coming back to this pose? Why does downward-facing dog make us feel so good? And what the heck does this have to do with acupuncture?
Ahhhhhh...

More Pilates! You Gotta Check This Out!

Hey, it's Marco! This just looks like FUN! Right? I've never considered Pilates... Kinda looks like a little yoga, with some dance, and a side of Jiu Jitsu! Gotta wonder though, if I could do this after a couple of shots of jager!? Totally "diggin" this music!

STRETCHING DANGERS! DID YOU KNOW THAT STRETCHING CAN KILL YOU?

Hey, it's Marco! Did you know that stretching is bad? OMG! And too much can kill you or make your head explode! There's really very little scientific information demonstrating that static stretching is good. As a matter of fact, there's quite a bit of evidence showing it's harmful. Yet, even after reading as much material as I can find on "The Dangers of Stretching," I have only one thing to say! "What a crock of BS!" (That's 'Belief Systems' for you folks who walk around looking for a reason to be offended!) Anyway, if you're going to buy into this garbage, here is what you should not do...

Avoiding the dangers of stretching requires a little attention to detail. First and foremost, experts recommend listening to your body. The adage of no pain no gain does not apply to stretching. Avoid stretching muscles to the point of pain.  Can you say, "Common Sense?" You should stretch only to the point of slight discomfort. Also, the American Council on Exercise points out that you should not stretch cold muscles. A slight warm-up session -- enough to make you start a slight sweat and to breathe heavier -- is what you need before stretching.

Four basic types of stretch techniques include ballistic, dynamic, static, and proprioceptive neuromuscular facilitation (PNF).

Ballistic
The oldest technique is the ballistic stretch which makes use of repetitive bouncing movements. It has been virtually abandoned by almost all experts in the field due to safety concerns.

Dynamic
Dynamic stretching incorporates movements that mimic a specific sport or exercise in an exaggerated yet controlled manner; often include during the warm-up or in preparation for a sports event.

Static
The static technique involves passively stretching a muscle to the point of mild discomfort by holding it in a maximal stretch for an extended period. It remains a very effective, relatively safe, and popular method of stretching. Recommendations for the optimal holding time are varied, ranging from 10 seconds to 60 seconds.

PNF
PNF (proprioceptive neuromuscular facilitation) techniques involve a partner actively stretching the participant by some combination of altering contraction and relaxation of both agonist and antagonist muscles. Some of the different PNF techniques used include slow reversal hold, contract relax, and hold relax. PNF stretching usually involves a 10 second push phase followed by a 10 second relaxation phase, typically repeated a few times. PNF stretching is capable of producing greater improvement in flexibility compared to other techniques. Its disadvantage is that it typically requires a partner, although stretching with a partner may have some motivational advantage for some individuals.

PS! I'm slightly slammed right now with way too much work, so I'll finish this post a little later this weekend! Stay tuned... And go stretch! It can also be very relaxing!