Full Snow Moon

For centuries, full moons have been given specific names by various cultures and civilizations from around the world. These special moon names helped people keep track of the seasons and were often inspired by nature and agriculture.
Since the heaviest snow usually falls during the month of February, Native American tribes of the north and east most often called this month’s full moon the Full Snow Moon. Some tribes also referred to it as the Full Hunger Moon or Little Famine Moon, since harsh weather conditions in their areas made hunting very difficult. Forced to gnaw on bones and sip bone marrow soup for sustenance, the Cherokee named it the Full Bony Moon.
Around the globe, the Celts called February’s moon the Moon of Ice, while the more optimistic Chinese named it the Budding Moon in anticipation of spring.

The moon is  believed to represent our intuition, mind, emotions, creativity, sensitivity, and the great feminine power.  The full moon brings closure, death (to a situation or feeling), change, rebirth, and manifestation. It is a time where we can reflect on those things that no longer serve and give ourselves honor and nourishment in releasing them. The moon corresponds to the element water and invites us to remember our connection to the oceans held within earth, as well as the oceans of water contained within our own bodies.  Water invites movement, flow, a breaking through of built up physical, energetic, and emotional resistance. Many ancient and traditional belief systems around the world consider the Full Moon as the most auspicious time.

Whether you have mountains of snow or it is 80 degrees (lucky you!) at your house today, take the time to appreciate the light and symbolism of the Full Moon after the sun goes down.
Instructions for all sessions in FAQs

1. Begin by sitting on only the front half of your chair seat, but with enough of your rear end and thighs supported so you don't slip off!

2. Inhale as you roll your shoulders up, then release them down on an exhale. Repeat 4 times.

3. Inhale arms out to your sides, parallel to the floor with palms facing down. Exhale as you bring them back to the side of the chair. Repeat 4 times.

4. Inhale arms back to that same outstretched position with palms facing down and as you exhale, turn the palms facing up. Continue to turn the arms(palms up, then down) with your breath 4 times then let hands rest in your lap.

5. Take 4 deep, calming breaths, noticing your heart beat.

6. Sitting up tall, still sitting back only halfway onto the chair seat so there is space between your back and the backrest, inhale as you lift your chest, resisting at the lower abdomen. On the exhale, reach the hands behind you and rest the hands on your lower back, palms facing out. With hands behind you, continue to inhale and lift your chest, exhaling as your hands move closer together, opening the shoulders. After a few breaths you may be able to reach your hands to grasp the opposite elbow. Stay here for at least 4 breaths.

7. Rest hands back on your thighs, still sitting only halfway on the chair seat, turn both knees pointing the left side, shifting so that most of your weight is on your left butt cheek. The right knee may be pointing at the floor as you turn your body to the left. The left knee is at a 90 degree angle with left foot flat on the floor. Sit up tall using your belly muscles, hands resting on the left thigh. Take 4 slow breaths.

8. Shift your body back to center, then repeat #7 facing to the right.

9. Return to center and slide yourself back onto the seat, resting your back against the chair back now. Soften your gaze, noticing the rise and fall of your belly as you breathe for 8 full breaths.

Freedom

Change does not roll in on the wheels of inevitability, but comes through continuous struggle. And so we must straighten our backs and work for our freedom. -Martin Luther King, Jr.

Are you truly free? How do you know? Merriam Webster offers a definition that defines freedom as the absence of necessity, coercion, or constraint in choice or action. As Americans, we are proud of our hard-won freedom, but on an everyday basis, how free do you feel? How often do you roll out of bed with the negative thought:"Ugh, I have to go to work." or "I have to prepare the family for the day." A long commute, a crabby boss, dirty diapers, or crabby toddlers. Fill in the blank after the phrase "have to." 

We all say it, probably every day, just before doing something we don't enjoy but feel compelled to do anyway. But if you examine your "have to" more closely, you may find that you honestly do have a choice. Very little of our daily "have to" is mandatory. What would it be like to consider more freeing alternatives, even crazy ones?  

Are you willing to work for your freedom? What about freedom from illness and stress. Are you willing to dedicate ("straighten your back and work") a few minutes every day, stretching mind and body, for freedom from illness and stress?

When you consider all the possible choices we make each day, maybe we take that freedom for granted just a bit after all. 





 



1. After you've reviewed instructions for all sessions, begin with your hands resting in your lap. Bring your attention to your breath, not changing it, just notice if the breaths are coming quickly or slowly, deeply or more shallow. Continue this way for at least 5 breaths.
 
2. Notice if all edges of your feet are evenly rooted to the floor. Wiggle the toes, then lift them as you rock back onto your heels, rolling both feet onto their left edges, then press into the balls, rocking over to the right edges, finally placing both feet solidly on the ground with equal pressure. Repeat that circle to the left this time. Did focusing on your feet take you away from your breath? Bring your calm attention back to the breath once again.
 
3.  On your next inhale, reach your arms wide, feeling a stretch through the front of your torso. As you exhale, bring hands to the center of your chest, palms pressed together with thumbs touching sternum. ("heart center") Repeat 3 times.
 
4. Lift one foot foot and circle the ankles 3 or 4 times in each direction. Repeat with other foot. Finish with both feet resting back on the floor.
 
5. As you inhale, lift hands overhead, reaching for the ceiling, again exhaling the hands back to heart center. Repeat 3 times.
 
6. On the next inhale, just lift one arm straight up. As you exhale bend the elbow so that your hand drifts behind your neck toward the space between your should blades. Your elbow stays next to your ear, pointing up at the ceiling as you try to stretch your fingers further down your back. Keep reaching for another 3 breaths, then inhale the arm straight up again and exhale it back down to your lap. Repeat with opposite arm.
 
7. You just gave yourself a pat on the back! Now you deserve a some more quiet breathing before heading back to your busy day. Reread #1, commit to those 5 breaths, then enjoy your day!

Silence

What's that sound?

Stop what you are doing and just listen. Seriously. What is the background noise that you didn't even notice 5 minutes ago? Mentally list 3 things you hear. Note the sound that is closest to you: maybe it's your computer humming along? How about the mid-range distance: Could be a ticking clock or humming appliance, or (other humans!) your kids or coworkers doing their thing.

Take a breath and let your ears reach for the more distant sounds. Possibly the sounds come from outside the building: maybe a car driving past or even an airplane overhead. If you listen very hard, you may even be lucky enough to discover wildlife outside your window: a bird singing or a squirrel chattering.

Were you even aware of all the commotion going on around you or are you in the habit of just tuning it all out? Just for the next few minutes, I invite you to notice the sounds of your environment without assigning labels or judgements.


Note: no audio for this week's session for 2 reasons:
1.  The theme is "silence." Get it?
2.  But more relevant, I'm recovering from laryngitis as a result of a winter cold!



Silence is the sleep that nourishes wisdom. Francis Bacon



Reminder: review the instructions for all sessions in the FAQs

This session will take you about 8 minutes.
1. Once you're comfortable in your chair, breathing only through your nose, see if you can actually hear your own breath as it enters and then slowly leaves your body.

2. You may notice that as you concentrate on your breath, it begins to slow, each inhale and each exhale getting longer, deeper. Continue 5 more breaths this way.

3. Move your hands to grasp the outside edge of your chair seat, near your thighs. If the chair armrests are in the way, you can grab those instead. Sitting up tall, fingers holding the seat edge, inhale as you lift your chest forward, exaggerating the curve of your spine and drawing your shoulders back. ("cow pose")

 4. Still holding the seat edge, on an exhale, reverse the curve, rounding the spine as you pull your belly in and shift your shoulders forward. ("cat pose")

 5. Repeat numbers 3 and 4 each 3 more times, always slowly moving with the breath. Let your hands settle in your lap when you're done.

 6. Rest back against the back of your chair, but keep a long spine, good posture. Inhale as you straighten both knees, lifting both feet off the floor, ankles flexed so the toes point upward. Exhale them back down. Repeat 3 more times, pulling the toes toward you as the calves begin to warm up.

 7. Push about 2 feet away from your desk to give yourself some extra room. Slide the legs apart so that the back of your knees rest near the very outer (side) edges of your seat. Sitting up tall again, using the belly muscles so you don't need to lean back against the chair. Inhale as you raise both hands high into the air, reaching for the ceiling. As you exhale, sweep both arms forward and down to land on the chair seat between your knees or on your thighs. As you sweep your arms down, lean your torso forward, hinging from the hips. Repeat 3 more times.

 8. Close the knees together, let your hands settle in your lap, and lean against the backrest. Return to the quiet breaths that we started with today. Keep listening for 10 more breaths, then return to your day continuing to pay attention to all the sounds around you.

Beginning

Here we are at the beginning of the first full work week of 2013: back to reality and routine after two weeks of holiday festivities and chaos. Chances are that you did not get a whole lot of down time during this busy season. Maybe your inbox is already overflowing with work to be done. Before your heart starts racing and you slug down yet another cup of coffee: STOP.

Take a breath. Close your eyes and take another deep breath. Just don't fall asleep!

Now open your eyes and keep reading......

“And now let us welcome the new year, full of things that never were.”
― Rainer Maria Rilke







1. Be sure you read through "prepare for each session" instructions before you begin. Today's practice should take only about 8 minutes.

2. Get comfy in your chair, legs uncrossed, hands resting in lap, take a deep breath as you soften your eyes, meaning: take in your peripheral vision vs. a hard stare, eyelids relaxed.

3. As you inhale lift arms over head, reaching for ceiling, palms may touch, return hands to center of chest (heart center) with palms pressed together. Repeat 3 times

4. With palms still touching, inhale, then with an exhale gently push hands more firmly together, releasing the pressure on an inhale. Repeat 3 times

5. Interlace your fingers so palms face down, elbows pointing away from your body. Gently move elbows away, creating resistance in interlaced fingers. Take a breath and release slowly.

6. Keeping fingers interlaced, straighten arms sending knuckles away from body. Arms should be at shoulder height, parallel to the floor. Breathe and notice the muscles in the your arms and shoulders. If you have flexibility in your wrists, you may want to try turning your palms out, interlaced knuckles facing your body, arms stretching long. Continue to take slow breaths.

7. Release your fingers and bring both hands to your right thigh, fingers pointing to the right, inhale as you sit up tall, shoulders back and spine long. As you exhale, begin to turn your head to look over your right shoulder, continuing the twist through your torso, seat staying planted to chair. Inhale again, using the exhale to twist just a bit deeper. One more breath as you twist, then return to center. Repeat twist to left then return to center once again, hands resting on lap.

8. Push your chair back from the desk about 2 feet. Use an inhale to reach your hands over head once again, exhaling as you slowly lower hands onto knees, hinging at the hips leading with chest toward your knees for a forward fold. Inhale as you slowly lift torso back to sitting upright. Repeat 2 more times.

9. Slide your fingers of both hands under your right thigh, lifting it a few inches from seat. Keeping knee bent and spine straight, use the hands to move the thigh in circles to open the hip joint. Switch direction after 4 or 5 rotations. Rest the right thigh and move hands under left leg, repeating same movement on this side, 4-5 rotations in both directions.

10. Let hands rest in your lap, relaxing your eyes once again, focusing on slow deep breathing, silently repeating: "in" with each inhale, and  "out" with each extended exhale, for at least 10 complete breath cycles. Enjoy your day!

Ready to try it? 
Here is your first 12 minute desk yoga practice..

                                                                        

 Instructions to prepare for ALL sessions: 

Sit comfortably in your desk chair, with your low back well-supported, thighs parallel to floor, feet flat on floor (or on stacked books for us shorties!), hands resting on lap. If you're in a busy, noisy environment, find a headset with earbuds or ear cushions to tune out some of the background interruption. Sweep the clutter off your desk if it's a distraction. If you need to squint or lean in to see the screen, adjust the font size or move the monitor closer to you.

Sit up straight- use your spine and your belly muscles! Notice if your weight is evenly placed on your seat or are you leaning to one side? Most of us tend to sit with our heads jutting out toward the monitor. Imagine there is a string hanging from the ceiling that attaches to the crown of your head, guiding you to sit as straight and tall as you can, pulling your spine long from tailbone all the way up to that back of your skull. Your back may not be resting against the chair at this point, but that's okay, use your belly muscles to support your torso. If you get tired, or your back starts to ache, you can lean back against the chair. You will build up stamina the longer you practice. You'll find that in this position your head is evenly centered over your shoulders, chin drawn back slightly. Perfect posture!

*You may want to read or at least skim through the list of instructions before you begin so that you know what to expect.  Note the number of instructions so that you continue to scroll down until the end.

Let's begin the first Session: 

Find your seated position as described above. Adjust clothing that may be binding you. As you continue reading, let your eyes be soft. Begin to notice your breathing. Where exactly in your body do you sense the movement that comes with each breath? Is it in your belly, chest, shoulders or elsewhere? You don't need to force your breath or change it, just be aware of its presence. As you continue to relax, you may notice that each breath becomes longer, slower. This calm, easy breath will be the foundation for your yoga practice. Throughout your day, you can return to this breath any time you start to feel stressed, upset or anxious.

1.On an inhale, lift both shoulders up to your ears, exhaling as you relax them back down again. Repeat that 4 more times, always moving with the breath: lift on inhale, lower on exhale.

2. Roll shoulders up on inhale, then back on exhale, repeat 4 more times

3. Turn head to left on inhale, face forward on exhale, turn right on inhale, face forward on exhale, 3 times each side

4. Inhale with face forward, exhale as drop chin, inhale as roll head to left side, ear toward shoulder (shoulder stays settled), exhale chin to chest, inhale as roll right ear to right shoulder, exhale chin to chest, 3 times each side

5. From chin down position, inhale as look up at ceiling, lifting chin, keep back of neck long not pinched, exhale back down, repeat 3 times

6. Lift hands from lap, on inhale squeeze into fists then exhale as splay open fingers, repeat 4 times

7. Rotate wrists 3-4 times in both directions, ending with hands pressed together (fingers and palms flat as in prayer/heart center position) in front of sternum (breastbone), take 3 slow breaths

8. Open arms widely to your side, palms down and arms parallel to floor, reaching fingers to side walls, shoulders stay relaxed notice opening through your chest, continue to breath and hold here, reaching away from your body for 5 full breaths then let your hands rest on your lap

9. Push chair away from desk enough so make room for legs to lift. Sitting up tall, tighten your lower belly, on inhale lift right foot off floor until knee is straight, toes pointed to ceiling as you lift, push into heel, exhale slowly brings foot back to floor, switch to left foot, and continue alternating lifting on inhale and lowering on exhale, repeat 4 times each side

10. Settle both feet on floor, inhale arms up with fingers reaching for ceiling, elbows can be bent if your shoulders feel tight, exhale hands to heart center position (hands pressed flat together at center of chest), repeat 3 more times

11. Let hands rest gently in your lap, lean back against chair, let your eyes close or look down at your knees, return to slow breath, letting belly rise and fall with each breath

12. Relax and breath for a full minute, count 20 deep, slow breaths

13. Ease back into your day, relaxed and rejuvenated! 

**Don't forget to subscribe so that you won't miss the upcoming sessions!**

Welcome to a year of daily yoga at your desk!

Oh no! Not another New Year's Resolution that I'll need to feel guilty about breaking by January 11th! No, this one is easy. You must have ten spare minutes somewhere in your day? Like when you're checking your Facebook status updates for the tenth time before 10am? (Who, me?)

Instead, keep your promise to yourself to sneak in a little exercise with peace and quiet! You know, the ever-elusive  "Me Time." Yes, we're all super busy and crunched for time, but we all know that just a few minutes of calm focus can mean the difference between spending your commute time singing along to the radio or screaming in a violent show of road rage. You pick.

The bottom line is we all need some down time, and we're not likely to put it on our daily schedule unless reminded regularly. If this sounds like you, just subscribe to the weekly updates and you'll find a free quick'n'easy five to ten minute long yoga session in your inbox each Monday morning. Simple, right?

Why do you need desk yoga?                                                            

You do if:
*you work at a desk for any amount of time
*your middle name is "Multitasker"
*you have any sort of stress in your life (who doesn't?)
*you body feels achy and stiff from sitting in the desk chair
*you have headaches or eye strain from staring at the computer monitor

What can you expect? 

Every Monday you will find a new inspirational post along with a brief (about five to ten minutes long) yoga series that you can do right at your desk. That's right, you don't even need to get up out of your chair. The results: a calm, focused, awake, alert mind, happy, relaxed, gently stretched muscles, and improved all-over circulation. You'll do that same yoga series for all five days each weekday in order to build stamina, familiarize yourself with poses, find greater peace by the end of the week (just when you need it most!) as the repetition allows "body/muscle memory" for easier flow through the routine.

Scroll to find your first yoga session sample!