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Office Yoga — Some Exercises you can do at your desk.

If, like so many people, you spend more time sitting than you do exercising then you may wish to consider "Office Yoga." We've posted a few exercises here but there are many others in books and in other websites which may be just right for you.

• 1) Telecom Twist
• 2) Four-minute Yoga session (four exercises)
• 3) Other Resources

1) Telecom Twist — An Office Yoga exercise by Diana Fairechild

Rationale:	Telecom Twist increases your range of motion. With a flexible spine, opportunities are easier to see and embrace.
Time to achieve the first stage:	One week, when done twice a day for one minute on each side.
Added Perks:	Flatter stomach, subtle "gut" feelings become more reliable

How to do the Telecom Twist:

1. Sit with equal weight supported by on both sides of your buttocks. Your back is straight, your feet are flat on the ground directly under your knees, and your arms are relaxed at your sides.
2. Inhale deeply; cross your right leg over your left. Your left hand rests on your right knee or thigh.
3. Exhale as your right hand reaches behind and grasps the back of your chair. Twist to the right, your body first and your head last.
4. Exhale and stretch your spine upwards, imaging a puppet string attached to the top of your head. Close your eyes and take a few breaths, deepening the twist with each exhalation.
5. Balance with a "Telecom Twist" to the left.

The Telecom Twist posted here is from Ms. Fairechild's book and website http://www.flyana.com/yoga.html and is used with her kind permission.

Office Yoga: At Your Desk Exercises ($9.95 - 2nd Edition, 160 pages, 48 illustrations, ISBN: 1-892997-40-1) is available from Amazon.com
http://www.amazon.com/exec/obidos/ASIN/1892997401/healthyflyingwit
It is also available from the publisher: Flyana.com, Box 248, Anahola, Hawaii, 96703, USA - Tel: 808/ 828-1919, diana@flyana.com

2) Office Yoga session - Four-minutes - Four Exercises

Here's a four-minute Yoga session that you can do at your desk. Take it gently, without jerking the head and without straining the neck. Maintain full awareness of the movements and postures as they take place.

1. Sideways neck stretch (note - not neck rolling which is dangerous)
   Move the head to the left, pushing up as well as across so that both sides of the neck are getting longer. Observe carefully the stretch you're achieving in the right hand side of the neck. Once that stretch is established, relax into the posture a little, so that the stretch is maintained but effort is reduced. Eyes can be open or closed, breathing is uncontrolled - it's the stretch you're concentrating on. Hold for a count of fifteen or twenty. Repeat on the other side.
2. Neck twist
   Sit upright with the neck slightly extended (without effort). Make sure that the shoulders stay relatively relaxed and turn the head slowly to the left. Extreme effort is not needed, but watch as the stretch accommodates and gently increase the twist as it becomes comfortable. Awareness again should be on the stretch - breathe normally. Return slowly to centre after a count of around 15-20 and repeat on the other side.
3. Forwards stretch
   Clasp the hands together behind the head. Breathe in slowly and stretch the neck up and back, paying attention to the stretch at the front of the throat. Hold for a few moments with the breath retained. Slowly move forward and breathe out, pulling the head gently down with the hands and moving the elbows closer together. Hold for a few moments and then come back up, breathing in. Pause for a few moments, breathing normally. Repeat the whole sequence once or twice.
4. Upwards stretch
   Clasp the hands together in the lap. Breathe in and push the arms up high, turning the hands so that the palms face up. Make sure that the arms are level with the ears and stretch upwards, holding for a few moments. Bring the arms slowly down as you breathe out. Repeat this sequence once or twice.

The above exercises are posted here with the kind permssion of Paul Bancroft, Path Communications Ltd., Bristol, England.

3) Other resources

• Many other books and web sites discuss Office Yoga, Isometrics, and offer books and other resources to help you. Search under "Office Yoga" in any search engine.