Wholesome Resources for Mind-Body Mastery through Yoga, Meditation, Guided Imagery, Stress Relief, Wellness
Are you feeling the peace and joy of the season? Hopefully taking time for deeper quiet and reflection, and for setting the stage for renewal in the new year?
Actually, it’s too common for there to be extra stress and busyness for nearly everybody during this amazing season. It’s a particularly alarming time for folks who already are running on fumes.
This yoga sequence helps with abdominal core strength and tones the back while also lengthening the psoas muscles.
The psoas, deep and large, runs from the lumbar spine, stretches over the hip joint and under the abs, and attaches to inner thigh bone.
Traditional leg lifts, “crunches” and sit-ups are often done to strengthen and flatten the abdominal muscles. The problem is that they also tighten and shorten the psoas tipping the pelvis forward, pushing your belly out (yuk) and misalignment of the back.
A tight psoas contributes to back, hip and knee problems, indigestion, dysfunctional breathing, instability, and other problems.
This particular yoga sequence activates the psoas muscle in a progressive manner: first facing forward, to the side, and then turning.
Other beneficial yoga postures are the forearm plank and side plank (creates core stability and strength with a neutral psoas) and pigeon (stretches and releases the psoas).
Consult a qualified yoga professional for instructions and contraindications. As with all exercise, practice for your own benefits and at your own risk.
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.
Check out her books and relaxation CDs now.
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Written and narrated by Julie Lusk
Original instrumental music by Tom Laskey
Be Calm, Clear Confident. Listen to the Power of Presence. Perfect for relaxation and to swiftly gain the benefits of mindfulness meditation with comfort and ease. You will soon solve work stress and easily handle personal challenges and health issues with this recording.
This recording has relaxation, breathing, imagery, and affirmation exercises from Julie Lusk’s book, Yoga Meditations.
Power of Presence CD
Track Sequence
Your Power of Presence is a very fine CD! Congrats!! Thumbs up, 5 stars!!!
Belleruth Naparstek
Health Journeys guided imagery creator
Director, Cultural Health Initiatives
American Heart Association
American Stroke Association
Julie leaves quite an impression upon those she touches through her work. Her passion and compassion for creating guided imagery and relaxation scripts and CDs literally change peoples’ lives. She has set the standard in this field and addressed the need for more preventative work for those who are predisposed to or have already experienced cardiac and cerebrovascular health issues. Go Red, a special project of the American Heart Association uses her CD’s.
