Desktop Yoga ® Sampler

Adapted from Julie T. Lusk’s Book

Desktop Yoga ® The Anytime, Anywhere Relaxation Program

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.

How to Create a Desktop Altar

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

Desktop Altar FAQ

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?

• Use an ordinary object with personal significance that is linked to a belief, memory or a goal.  Consider blessing it first.
• Keep it ‘for your eyes only’ by tucking it away, like in a drawer that you use often.

5.  What items (if any) should be avoided?

• Candles (fire hazard)
• Items that could offend others (things that could fall into the realm of religious, sexual, racial, or political bias)
• Things that are distracting.
• Anything against office policies.
• Things that you are not willing to explain, discuss or defend.
  

6.  Can you give some examples of altars?

• I have a statue of an angel that was given to me by someone special, a quartz crystal wrapped in a beautiful cloth, and some pictures are beside my computer.
• Coworkers of mine and I passed around a tiny angel when times were especially challenging.  We took turns with ‘hosting’ her and felt divine support and protection as well as the support of one another.   We kept it as long as it felt right and then passed it along. The angel was always floating around among us.  This happened at a large and busy medical clinic.  I no longer work there and she was in my care at the time I left – of course I passed it along so it would keep working it’s magic.
• A friend of mine wears a mala on days when she needs extra strength and courage.

→ 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.

Please copy and distribute.

Thank you for NOT changing the information or removing contact information.

Book a Professional Speaker for your Employee Training, Conference, Workshop, and Lunch and Learn sessions. Contact Julie Lusk by email or call 513-248-9642

DARE to Relax © Workshop

Transform daily stress into the energy needed to enjoy life.  DARE’s self-care principles include Diet; Attitude and Awareness; Rest, Relaxation, and Relationships; and Exercise. 

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 ä 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:

1. Understand the dynamics of stress and it’s causes
2. Understand the positive and negative effects of stress
3. Learn how to reduce stress using the self-care principles of DARE to Relax ä

Diet: Nutritional considerations are discussed.  For example, stress depletes Vitamins A, B, C, and calcium.  Dietary recommendations are given to maintain proper nutrition.

Attitude and Awareness: The stress response is activated by the way a person perceives an event.  Becoming aware of stressors can help a person modify their thoughts and behavior so their reactions are healthier.  The mind/body connection is addressed and mind/body interventions are demonstrated and practiced to reduce stress.

Rest, Relaxation and Relationships: Discovering the difference of active and passive relaxation is taught.  A relaxation exercise is done so participants can learn experientially.  Information is covered on the recent research on relationships that shows the negative effects of loneliness on health.

Exercise: The benefits of exercise are well known.  In particular, physical activity helps burns off the bio-chemical effects of stress.  Participants are encouraged to maintain a practical exercise routine.

DARE to Relax Testimonials

Ethicon Edno-Surgery, Inc.

100% rated the content as excellent or above average

100% rated the speaker as excellent or above average

100% rated the program as excellent or above average

• Everything was interesting.  I liked the relaxation exercises.
• I learned relaxation tips to gain more energy.
• I learned how to relax in short periods of time.  I liked the 2-minute nap.
• I learned techniques to help relax and reduce stress.  I hope some of these techniques will help reduce my stress at work.
• The program reiterated things I know, but was good to have confirmed.  I liked the stretches.
• I learned to release stress with little time and quickly.  How food plays a part in stress and illness.  The instructor had excellent content.  Very beneficial.
• It’s important to take time to relax and reduce stress.
• I appreciated the ideas that were relevant to my situation.
• Thank you

Johnson & Johnson Health Care Systems

100% rated the content as excellent or above average

100% rated the speaker as excellent or above average

100% rated the program as excellent or above average.

• The stress fighting techniques allow me to be more focused and therefore a better team player
• How to relax at work when things get you down.  Reinforced healthy eating and its benefits
• Things I can do to minimize the effects of stress on my life
• The info and exercises motivated me to start exercising again and to start yoga
• To try and think more positive thoughts
• I’d like more information on journaling
• The info on the mind/body connection was excellent
• Stop being a perfectionist – I am one and it is stressful
• You have reinforced the idea that I can do anything I put my mind to!!

Mike Sterling, Director of Human Resources, The Art Institute of Ohio writes:

Dear Julie:  Thanks for sharing the Dare to Relax session with our staff.  I have received several positive comments about it, especially the “2- Hour Nap in 10-minutes” segment.

Our staff received several valuable tips on reducing stress and the consequences of stress at work and in our personal lives.  It was definitely time well spent. Mike

Rebecca Laney
Director, Center for Yoga and Health

Julie is a petite powerhouse!

SPICES for Life is featured in

Stress Solutions Now - Instant PDF Download!

Improve your mind, body, and spirit with this amazing manual. This instant download gives you stress relieving solutions that work every time. First, you get quick, easy ways to identify sources and symptoms of stress. Next, you'll learn simple techniques for getting genuine stress relief. Finally, you'll benefit from 6 wellness strategies for living a worthwhile life, 8 practical solutions to handle stress with ease, and find out how to make remarkable improvements at work and home.

Book Julie Now

Julie travels from Cincinnati, Ohio

Julie T. Lusk, M.Ed.
Wholesome Resources
Milford, OH   45150

Greater Cincinnati Area

513-248-9642

email

Why struggle to get to sleep or stay asleep at night when you can sleep well with yoga nidra?  Sleep is vital to our health and sleep experts tell us we need an average of eight hours at a shot.  Even if there’s time for sleep, many of us have trouble getting to sleep or staying asleep, interfering with good health and causing frustration.

Find the help you’ve been waiting for in these articles:

• Sleep Solutions: Yoga-Style talks about the best yoga postures and breathing techniques for a good night’s sleep.
• Yoga Nidra and Sleep explains what yoga nidra is and why it’s more restful than regular sleep.
• Not Sleeping Soundly?  Here’s help for those nights when you feel you’re half awake and half asleep.

Listen to this specialized yoga nidra practice especially made for going to sleep (CD or digital download).  It’s from Julie’s new book, Yoga Nidra Meditations: 24 Scripts for True Relaxation

Clear the deck for a good nights sleep by releasing physical, mental and emotional tension.  You’ll love waking up in the morning feeling refreshed.

Enjoy using relaxation skills, specialized breathing techniques, mindfulness, and more.  You’ll enjoy the soothing Native American style flute music followed by the calming sound of ocean waves, Mother Nature’s delightful lullaby.

• “I never slept better.”
• “I love the whole thing.”
• “I fall asleep so easily, I haven’t made it through to the end yet.”

Get copies of Sleep Well ~ Yoga Nidra for yourself and your friends and family here.

Digital Download

• Amazon
• Apple iTunes
• Google Play Music & other online outlets

Sleep Well | Yoga Nidra CD

Use deep relaxation, soothing flute music & ocean waves to go to sleep. "I slept like a log." Downloads available. By Julie Lusk, Yoga Nidra Meditations author.

Sweet dreams!

Julie Lusk, MEd, E-RYT 500, has over 35 years of expertise in stress relief, yoga, relaxation training, guided imagery, and meditation as an international author, recording artist, and workshop leader.

Julie is the author of

• Yoga Nidra Meditations: 24 Scripts for True Relaxation
• Yoga Nidra for Complete Relaxation and Stress Relief
• Yoga Meditations,
• Two volumes of 30 Scripts for Relaxation, Imagery and Inner Healing
• Desktop Yoga®.
• Audio recordings include
  • Wholesome Relaxation
  • Yoga Nidra Essentials
  • Power of Presence
  • Blue Moon Rising
  • and many others.
  • Learn more at JulieLusk.com