Examples for integrating the spirit and practice of yoga into everyday lifeExamples for integrating the spirit and practice of yoga into everyday life Examples for integrating the spirit and practice of yoga into everyday lifeExamples for integrating the spirit and practice of yoga into everyday life
and then perform a few steps, consciously feeling
the change of contact with the floor in the front
and rear foot respectively. Adjusting the neutral
lumbopelvic position improves the lifting of your
spine and chest and gives you a gentle, functional
pelvic floor training.
If you have to wait in line, practice conscious
standing, as explained in the exercise above.Driving a car
It is inadvisable to exercise during driving, so it is all
the more important to adjust the seat and the steer-
ing wheel so that your posture is comfortable and
well lifted. This gives some of the effects of prac-
ticing yoga and improves breathing. A good back
support can be made from a rolled towel or a long
pillow between the spine and the back of the seat,
as shown in āsana Baddha Koāsana (see Chapter
7). When you are waiting at a red light you can carry
out some head movements:
• mobile head on the spine (Chapter 6, exercise
5.3)
• gentle side-bending (Chapter 6, exercise 5.5).
Putting the palms of your hand above your head
on the car roof at shoulder width apart, walk the
hands backwards along the roof as far as you can
maintain a neutral lumbopelvic position. Make
sure to put them back on the steering wheel in
time.Traveling in a bus, train, or plane
Change your sitting posture often; walk around as
much as possible.
While in your seat, a variety of exercises can be
performed without disturbing your neighbours. If
possible take off your shoes.
Some examples are:
• weight-bearing foot exercises, performed seated
(Chapter 6, exercise 10.6)
• Achilles tendon alignment (Chapter 6, exercise
10.8)
• correcting your sitting posture, as explained
above, recommending a good sitting posture for
quiet breathing• finetuning rotation (Chapter 6, exercise 2.8)
• scapular movements (Chapter 6, exercise 4.2)
• mobile head on the spine (Chapter 6,
exercise 5.3)
• gentle side-bending (Chapter 6, exercise 5.5)
• use any available time to practice quiet
breathing, as described earlier in this chapter,
even if it is only for a few breaths.In the office
First of all your chair, desk, and the height and direc-
tion of your computer screen need to be adjusted to
you individually, so that your surroundings create
good posture. All exercises recommended for sit-
ting in a bus, train, or plane are also suitable for an
office chair.
If the back of your office chair is suitable, do the
exercise leaning over the back of the chair (Chapter
6, exercise 3.7). For the shoulders, spider monkey 1
(Chapter 6, exercise 4.3) will be useful, as will turning
the head (Chapter 6, exercise 4.5) and all-embracing
shoulder work (Chapter 6, exercise 4.11).
For the wrists and hands, do the following
exercises:
• carpal tunnel stretch (Chapter 6, exercise 6.3)
• strong and flexible wrists, the variation with the
arms on the table (Chapter 6, exercise 6.4)
• elevating the arms (Chapter 6, exercise 4.8).
For relaxing the eyes:
• moving your eyes (Chapter 6, exercise 5.10)
• palming (Chapter 6, exercise 5.11).
For relaxing the neck:
• turn and bend (Chapter 6, exercise 5.4)
• gentle side-bending (Chapter 6, exercise 5.5).
A good office stretch is shown in āsana Uttānāsana,
modifications using props (see Chapter 7, Figures
7.34, 7.35); if you can remove your shoes or you
are wearing comfortable ones, include some foot
exercises. Also develop the habit of standing when
you are on the phone or straighten your legs hori-
zontally under your desk. Another useful habit is to
swing your arms or slightly pull your lower abdomen
inwards and upwards when you go to the toilet.