Wholesome Resources for Mind-Body Mastery through Yoga, Meditation, Guided Imagery, Stress Relief, Wellness
Ujjayi is pronounced oo-JAH-yee or sometimes “ooo” as in cool and “ji” as in hi
Time: 5 minutes or longer
Summary: The Ujjayi Breath, also called the Ocean Sounding Breath, is a yogic breathing practice that builds on the 
benefits of Dirgha Breathing, the complete breath. Meditative and calming, it creates concentration while it creates stamina and endurance. It produces a calming and meditative quality. This breath helps relieve sinus problems and can diminish headache pain.
The Ujjayi is performed by taking long, slow and deep breaths (the complete dirgha pranayama) while creating a special sound in the back of the throat that sounds like the ocean waves. Although you will breathe in and out through your nose when doing Ujjayi, it is easier to learn first by breathing through an open mouth while whispering the sound of “home” or “Om.” Doing so will allow you to experience the open feeling in your throat that is used in Ujjayi breathing. When practicing, notice how your lips are slightly open when whispering the “ho” or “o” sound. Also notice the open feeling in your throat. Maintain the open sensation in your throat as the sound changes into “mmm.”
Listen to the sound at the back of your throat as you continue breathing out. Repeat several times drawing out the “mmm” sound more and more each time. This is the Ujjayi sound, a unique, audible Darth Vader-type sound. This same sound and feeling in your throat is used for the inhalation as well.
Next, close your mouth and continue breathing in and out through your nostrils while maintaining that feeling and sound in your throat. When done correctly, there is a slight constriction in the glottis (the opening between the vocal chords) during inhalation and exhalation. Once mastered and the breath is refined, the sound is made by fully relaxing the same area of the throat.
Let’s begin. Either come into a comfortable seated position with your spine erect or lie on your back. Begin by taking long, slow and deep breaths through the nostrils. Allow the breath to be gentle and relaxed as you slightly activatet the back of your throat creating a steady ocean sound as you breathe in and out. The sound need not be forced but it should be loud enough so that if someone came close to you they would hear it.
Gradually, lengthen the inhalation and the exhalation as much as possible without creating tension anywhere in your body, and allow the sound of the breath to be continuous and smooth. Keep the pitch and intensity of the breath consistent and even throughout. Practice breathing so both your inhalation and exhalation are equal in length and duration.
Continue practicing, allowing your inhalations and exhalations to follow a circular flow that is continuous and almost seamless, leaving as little space between the incoming and outgoing breath as possible.
Remember to relax into your breathing; there is no reason to rush. Another breathing pattern to practice after your Ujjayi breath becomes smooth and seamless is to hold the breath for a few seconds at the end of the inhalation and/or at the end of the exhalation. This tends to produce more focus. However, never hold your breath if you have high blood pressure.
Adapted from Julie T. Lusk’s Book
Just like your computer needs a screen saver, your body needs a body-saver. Here is a well-rounded set of yoga-based exercises that can be done right from your chair at work, home, or in your car. They’re perfect for “Internet addicts, office workers, and stressed out students.” Julie’s Desktop Yoga ® book contains over 100 easy-to-follow stretches to help your back, neck, shoulders, face, hands and feet; breathing techniques to increase your concentration, improve your sense of inner balance, and aid your circulation; power napping exercises to improve energy by “taking a 2 hour nap in 2 minutes” and proven wellness and stress management strategies that work.
Three Part Breathing: Breathing deeply and fully is essential to yoga. It will help you relax and replenish your energy. Begin by releasing all the air from your lungs through your nose. Use your abdominal muscles to squeeze all the air out. Slowly and smoothly breathe in through your nose so you can feel your belly filling followed by an expansion around your entire rib cage (front, back and sides). Finally allow the air to fill the collarbone area. Release all the air slowly through your nose as you empty your lungs as completely as possible. Continue Three Part Breathing for as long as you comfortably can.
Neck Stretch. Sit up straight and allow your shoulders to relax. Let your right ear move toward your right shoulder. Only move it as far as it comfortably can without force. Take a few full breaths. Just as your muscles begin to tire, take a breath in and bring your head back up to the center.
Next, let your left ear slowly move toward your left shoulder and take a few more breaths. Then, bring your head back to center on an in-breath. It is common for one side to feel more limber that the other side.
Moving your head from side to side can be repeated several times. While doing this, imagine all the stress and strain that’s held around your neck releasing and letting go.
Next, let your chin glide down to your chest and take a few breaths. Remember to let it go as far as it comfortably can without strain. When ready, bring your head to center.
Do not move your head backward. It puts too much stress on that area of your neck.
Shoulder Shrug: Let your arms relax at your sides. Bring both shoulders up toward your ears while you breathe in through your nose. Breathe out through your mouth as you let your shoulders drop back down. Really let go. It’s fine to repeat this a few more times. This releases frustrations as well as shoulder tension.
Energy Stretch: Place both feet flat on the floor and let your arms hang to your sides. As you breathe in slowly, begin raising your arms straight out in front of you until they are shoulder height. Still breathing in, bring your arms out to both sides and then raise them over your head.
Breathe out as you lower your arms back down to your sides. Continue on for several deep diaphragmatic breaths. The trick here is to raise your arms during the time it takes to take a breath in and to lower your arms during the time it takes to breathe out.
Palming Eye Exercise: Rub your hands rapidly together with your palms and fingers touching.
Keep doing it so that you feel some heat and energy being generated. Next, rest your elbows on your desk. Cup your hands and gently place them over your closed eyes. Let the warmth and darkness soothe your eyes. Take several long and easy breaths as you imagine the tiredness being released with your out-breath, and energy and vitality returning with your in-breath.
Hand Helpers: First make a tight fist and feel the tension. Then, let go and release all the tension and tightness. Repeat.
Stretch your fingers and palms out as much as you can. Take your time to really feel the stretch. Let your hands and fingers relax gently on your lap for several moments.
Hold your arms out in front of you and bend your wrists so your fingers point to the sky. Next, point them toward the earth. Repeat, and don’t forget to breathe.
Cat Stretch: Make sure your chair is pushed away from your desktop so that you can sit on your chair and stretch both arms and hands straight out toward the desk. Place your fingers on the desktop or on your knees.
Next, lower your head as you arch your back up (just like a Halloween cat) while breathing out. On the next in-breath, raise your head and chest up while you curve and stretch your back in the other direction. Don’t strain. Continue up and down, breathing in and out as you go. Rest and relax for a few moments with your arms resting on your lap.
Foot Rolls: Kick your shoes off, stretch your legs out in front of you and begin moving your feet around in a big circle. Let your feet, ankles and calves get in on the act. Are you still breathing? Now circle your feet around in the other direction. Rest.
Next, point your toes forward and then back toward your head. Do this several times in a row. Rest.
Then, lift your legs up and move the balls of your feet from side to side. Stretch your toes and relax all over.
→ Julie Lusk, M.Ed. is available to speak about Desktop Yoga ® and a variety of wellness and mind/body topics at your special event.
Julie Lusk was interviewed for an article in Yoga Journal (Feb. 2006) on Desktop Altars.
“You’re reeling from a stressful conference call when another pile of papers appears on your desk, requiring a late-night work session. It’s the kind of thing that could send you over the edge – but after a few deep breaths you’re feeling calm again. Your stay-cool tool? The desktop altar you’ve made to keep yourself centered.
To collect the items for such an altar in your workspace, Julie Lusk, a yoga teacher in Cincinnati and author of Desktop Yoga: the Anytime, Anywhere Relaxation Program for Office Slaves, Internet Addicts, and Stressed-Out Students, suggests sticking to simple objects that are linked to a specific memory, belief, or goal. That might mean a special shell, stone, photograph, flower, fountain, book, plant, or even a simple saying that inspires you.”
“An altar need not scream “Spiritual!” says Lusk. “What makes your collection an altar is your intention – which can be as simple as your desire to return to the present each time you see it.”
– Yoga Journal – Issue 193 – February 2006 – Toni Klym McLellan
1. What is your definition of a “desktop altar”.
Personalizing an area of your workspace to remind you of your higher values/self in a way that is personally inspirational, meaningful, uplifting and keeps you grounded and centered.
2. How might a desktop altar help people supplement their yoga or meditation practice, even in the midst of a hectic workday?
A desktop altar serves as a reminder to breathe, be mindful, and practice Desktop Yoga ™ stretches.
3. What items would you suggest in creating a desktop altar? Please include space-saving considerations.
Select something that is personally meaningful. Start by stilling yourself and become aware of clues from your inner self for some things that are just right. Suggestions include a special shell, stone, photo/picture, flower, cloth, something to hold, art, fountain, a book, plant (i.e. prayer plant, or a violet to care for), feather, finger labyrinth, or a gift from someone special. A saying or a significant symbol could be used as a screensaver. Under various circumstances, a calendar with inspiring sayings or artwork may be just right.
4. Any tips for how to keep it under the radar of coworkers or bosses, but still give it private significance?
5. What items (if any) should be avoided?
6. Can you give some examples of altars?
→ Julie Lusk, M.Ed. is available to speak about Desktop Yoga ® and a variety of wellness and mind/body topics at your special event.
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Going through life’s adjustments and changes can add unwanted stress causing unhappiness, sickness, poor relationships and lack of energy. Improve your ability to handle stress by practicing the following effective ways to cope with stress.
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DARE to Relax includes: D = Diet; A = Attitude and Awareness; R = Rest, Relaxation and Relationships; E = Exercise.
DIET: Don’t deprive yourself of essential nutrients, vitamins and minerals that can help you reduce the effects of daily stress. Stress uses up your supply of vitamins A, B and C that can lead to feeling irritable and tired. Calcium is essential 
for your central nervous system to function normally. Without enough, your nerves become frayed. If you consistently eat well-balanced meals, you can fortify your system giving you the nourishment to guard against the harmful effects of stress.
ATTITUDE AND AWARENESS: Research shows that as much as 75% of illnesses are the result of experiencing too much stress. Not being able to handle stress properly can decrease the effectiveness of your immune system. Become more aware 
of how you respond to tension and stress in your life and begin to make adjustments. Are you responding appropriately? Could you be over-reacting? Is it possible to avoid or change a situation that causes you anxiety? By improving your awareness and improving how you react to stress, it might be possible to avoid some of your headaches, stomachaches and other problems. Try laughing. Laughter is like internal jogging. It aids digestion and improves alertness and productivity by sending blood and oxygen to your brain and increases the production of the body’s catecholamines.
REST AND RELAXATION: It is much easier to handle stress if you are rested and know how to remain calm. Getting 7 to 8 hours of sleep every night is essential. Although recreation and being diverted from stress is helpful (playing 
tennis, watching a movie) true relaxation is different. It involves giving yourself an honest break from activity and excess stimulation. Breathing deeply, smoothly, slowly and from the diaphragm is relaxing since it too sends a fresh supply of blood to the brain and throughout the body. It oxygenates your system and even slows down the heartbeat.
EXERCISE: When under stress, there is an increase of adrenalin in the system as part of the flight or fight response, which can drain you of energy if not effectively released. Exercise regularly to work stresses off positively. This can improve your productivity and increase your energy. Be sure to choose physical activity that you enjoy.
Learning to cope with the stressors of daily living is crucial to health, happiness and well-being. It is estimated that 60 to 90 percent of medical conditions are stress-induced or worsened by stress. This is costly in terms of medical bills, absenteeism, and loss of productivity. An obvious remedy is to learn self-care techniques that both reduce stress and help one cope with the effects of stress.
DARE to Relax © is a wellness-based relaxation training and stress management program that is practical and well rounded. The format includes a balance of factual information and experiential activities. Participants will:
→ Julie Lusk, M.Ed. is available to speak about DARE to Relax ® and a variety of wellness and mind/body topics at your special event.
→ DARE to Relax is featured in
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