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Desktop Yoga
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.
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30 Scripts for Relaxation, Imagery & Inner Healing are Revised!
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* Benefit from stress relief
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Eye Exercises to Improve Vision
Computer and device screens seem to torture your eyes causing them to become tired and dry in no time at all. Poor lighting, glare, dry air, and constantly staring at the monitor all contribute to eye strain. 
Chances are good that it’s hard to recognize how exhausted your eyes are until they feel tired and dry or your head aches. Here are a few preliminary steps you can take to avoid such strains:
- If possible, adjust the screen colors so they aren’t too hard on your eyes; try soft colors for a nice change.
- Avoid glare by choosing a place for your computer that doesn’t reflect windows or lights. Remember to wipe your screen off regularly.
- Remember to look away from your screen every fifteen minutes or so. It’s too hard on your eyes to do such close work without a break. Do it now!
Eye Movements
After a while, eye muscles tire out and it becomes harder to focus. To prevent this from happening, you can practice these eye movements. They will strengthen your eye muscles and eyesight and stimulate the brain. Visual, auditory, and sensory perception can increase. Do them sitting up, standing, or lying down.
Here’s How
- Start doing the eye movements slowly and pick up the pace after you can do it smoothly without jerks.
- Switch off by first paying more attention to the eye movements than to the visual effects. Next, take a moment to focus on both ends of they eye stretch.
- Remember to keep your head still as you do the eye movements. Let your facial muscles relax as well.
First Variation: Up and Down
- With your head and neck evenly aligned and movement-free, look up as far as you can and try to see up and over your head. Then look down as if you would like to see under your chin. Keep doing this for about 15-20 times in a row.
- Follow this by bringing your eyes back to center and blink them a couple of times.
- Afterward, rest with your eyes closed and take several deep breaths.
- Smile
Second Variation: Side to Side
- This time look quickly to the right and try to see behind your ear, then rapidly look to the left and try to see behind your left ear. Keep looking back and forth for 15-20 times.
- When finished, bring your eyes back to center.
- Blink a few times and rest them with your eyes closed.
- Smile
Third Variation: Eye Circles
- Keep your head still and look up. Circle your eyes in a clockwise direction three times.
- When finished, bring your eyes back to center and rest with closed eyes for a few breaths.
- Circle your eyes in a counterclockwise direction three times.
- Blink a few times and rest them with your eyes closed.
- Smile
Palming will rest and relax your eyes, calm your nerves, and quiet your mind. Your respiration will increase as long as you remember to breathe deeply and fully.
- Rub your hands rapidly together with your palms and fingers touching. Keep rubbing until you feel the generation of some heat and energy.
- Next, rest your elbows on your desk.
- Cup your hands and gently place them over your closed eyes (no glasses). 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.
- Smile
Chidakasha: Quieting the Mind by Stilling the Eyes Using the sense of sight is a very effective centering technique. Doing so can have a beneficial effect on the brain as well. Have you ever noticed that you can still see even with your eyes closed? All that is needed is to try. You might see it as darkness, designs, colors, spots, or a combination. It does not matter. What matters is passively focusing your attention on what is being seen and watching it as it changes. Have fun watching whatever appears as it comes and goes on the inside screen of your closed eyelids. This brings you into the moment and quickly settles down mental restlessness. Yogis refer to watching this inner space of consciousness as Chidakasha. ( Yoga Nidra for Complete Relaxation & Stress Relief, page 115)
Note: If somebody catches you doing this, be prepared to say something clever like, “Can’t a person even pray around here?” Your other option is to tell them what you’re doing and have them join in.
- Notice the benefits and smile.
This one of the many exercises you can do while at your keyboard, in your car, or whenever you want to feel better.
Julie Lusk, MEd, E-RYT 500, has more than 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 for Complete Relaxation and Stress Relief, Yoga Meditations, two volumes of 30 Scripts for Relaxation, Imagery and Inner Healing, and Desktop Yoga®. Her audio downloads and CDs include Wholesome Relaxation, Power of Presence, Yoga Nidra Essentials, Blue Moon Rising, and many others. Learn more at WholesomeResources.comBooks in Print & eBooks
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Help yourself and lead others with these scripts for relaxation, imagery, visualization & more.
Easy-to -follow scripts are here to
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* Benefit from stress relief
* Healing guided imagery
* Awaken intuition
* Increase self growth and understanding.
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