Discipline

Discipline gets a bad rap in our culture, especially as it applies to health and fitness. This niyama is called tapas in Sanskrit, meaning "to burn." If you immediately thought of that old demand to "feel the burn" as it applies to physical exercise, you can toss that idea right out the gym window.


In this case, tapas refers to the right effort that we apply to our burning passions, whether they include yoga practice, music, art, parenting, cooking, or Web-surfing. With a healthy desire to learn, and without getting stuck on the outcome of our actions, we display positive discipline in our lives.













1. Sit up tall away from the back of your chair, use the lower belly muscles to keep your spine supported.

2 Inhale as your roll your shoulders up then exhale as they roll back, completing 5 rolls total.

3. Bring both hands to the back of your head, elbows pointing out to the sides. Gently press your head back into your fingertips . As you breathe deeply, draw the shoulder blades together behind you, opening through your chest. Stay here for at least 6 breaths.

4. Move hands under right thigh, lifting it off the chair seat. Rotate the ankle and wiggle your toes. Repeat with left leg.

5. Bring both hands to left armrest, twisting your upper body to the left as your bottom stays in the seat. Breathe 3 full breaths. Repeat on right side.

6. Bring hands under right thigh again, this time lifting the knee high. You can even move your hands to grasp a few inches below the front of your knee, hugging the thigh into your body for a deep hip stretch.  Take three breaths once your knee is at its highest. Repeat with left leg.

7. Open your legs as wide as you can while still staying seated. Inhale your arms reaching for the ceiling, then as you exhale, sweep the arms forward and down, fold at the hips to rest your torso onto or close to your thighs. Hands can rest on legs or hang down to the floor. Gently nod your head "yes" a few times and then shake it "no" to loosen your neck muscles. Let your head hang without tension. Stay here for 5 full breaths. Use your hands on your thighs to slowly rise to sitting.

8. Rest against the back of the seat, elbows relaxed down, fingertips on lower belly. Inhale for a slow count of 4, then exhale for that same slow count of 4. Continue this counting to four on the inhale and exhale for 5 full breath cycles. Return to your day with a renewed sense of power! 

Purity

Do true yogis only have angelic reflections and scrub under their fingernails three times daily?  Doubtful. This niyama refers not only to the cleanliness of our bodies, both inside and out, but also to the purity of our thoughts.

Ancient yogis had elaborate rituals to observe purity, or saucha, but we can begin by simply eating healthy foods.  Meditating for even a few minutes can begin to clear the clutter from our minds. Yoga asana, or the physical postures, cleanse the body by increasing circulation and eliminating toxins.

Don't forget that if your are subscribed by email, you can listen to the audio version of the practice below by clicking through to the Quick Desk Yoga website. 

1. Begin with palms of your hands pressed together in front of your chest, thumbs touching at your "heart center." Bring into your mind the image of a loved one. Close your eyes and take 5 deep calming breaths.

2. Inhale as you open your arms wide at shoulder height, palms facing front.  Notice the opening in your chest as you reach for left and right walls. Exhale as you close your palms together once again at heart center. Repeat 2 more times.

3. Bring left fingertips to grasp your chair under the left edge of your seat. Inhale as you lift the right arm straight up to ceiling, lifting up and out of rib cage even as your bottom stays planted in chair. Exhale with a side stretch to the left, inside of elbow stays over the ear. Keep your right sitting bone in the chair. Inhale the right up back up toward the ceiling, then exhale it down to grasp the right edge of your chair's seat. Repeat using left arm this time.

4. Repeat #3 two more times on each side.

5. Let your hands rest on your thighs as we work on leg lifts next. Sit up tall and tighten your lower belly. On an inhale, lift both lower legs off the floor, straightening the knees, toes pointed toward the wall behind your desk. An exhale lowers the legs back to the floor. Next inhale, do the same leg lift, but this time with toes flexed, pointing up at the underside of your desk. Always exhale as you release the legs back to the floor. Is your lower belly still firm? Are you holding your breath?

6. Repeat both parts of #5 three times: one lift with toes pointed, then the next with feet flexed- counts as one round. Check your posture: sit up tall!

7. Bring fingers to grasp under each side edge of your seat. As you inhale, lift up through your chest, drawing shoulders back, arching your spine toward your computer monitor. On the exhale, relax back into your chair. Repeat 2 more times.

8. Still holding edges of seat, take inhale, then exhale and fold forward bringing chest toward your thighs. Inhale back up to sitting.

9. Inhale both arms up toward the ceiling, then exhale ending with palms together at heart center. Once again bring to mind someone special in your life. Close your eyes and breathe, slowly counting to 20 before resuming your work of the day.

Contentment

The second niyama, or personal observance, is santosha, which means contentment. I think it's fair to say that most of us spend our days wanting more: more energy, more sleep, and definitely more money. Sometimes what we desire is less of something: illness, rainy days, and the dreaded housework.

The point is that we are rarely happy with what we have right now. Finding peace with your present life is an ongoing challenge, but one way to bring contentment into your life is to create a daily gratitude list of three things for which you feel thankful. Once you start you may find that you could easily list thirty things instead of only three!

Here's mine for today: family, health, and adjustable desk chairs for those of us who are vertically challenged. According to Patanjali, "from contentment, unsurpassed happiness is gained." Agreed.




 Instructions for all sessions: FAQs

1. Begin by warming up your shoulders: roll them up to your ears as you inhale and roll them back and down as you exhale. Repeat 3-4 times.

2. Stretch your arms wide on an inhale then as you exhale, swing the arms around so the hands land on the opposite shoulders, giving yourself a big hug. Repeat the wide stretch and as you hug the second time, the other arm can be on top.

3. Lift one knee off the chair seat, you can hold the back of the thigh for support. Flexing the foot on the raised leg, slowly spin the lower leg in both directions 3 times each. Place the thigh back on the seat and repeat on the other side.

4. Inhale both arms straight up for the ceiling, then on your exhale, fold at the hips so your belly comes to rest on your thighs. Let your head hang, releasing all the neck muscles. You may even rest your head on your knees if you can reach. Let your arms flop to the floor on either side of your legs. Rest here for 5 complete breath cycles.

5. Bring your hands to your knees and on an inhale, slowly push yourself back to sitting.

6. Cross your legs by bringing your right ankle to rest just above your left knee, keeping the right foot flexed at the ankle. ("man sit") If this stretch feels toe intense, rest your right ankle across your left shin, or even in front of your left ankle. Whatever leg cross works for you, think of pointing the right knee toward the ground, feeling the opening in your inner thigh and hip.

7. Still with your ankle resting across your knee/shin/opposite ankle,  rest your hands on your thighs for support, then begin a forward fold by slowly leaning your chest toward your knees, folding at the hip with your back staying flat. Lean forward enough to feel a gentle stretch, but not so far that you feel pain.

8. Return to sitting upright. Repeat #6 and #7 with the left ankle crossed above the right knee (or shin, or ankle).

9. Inhale your arms up to the ceiling, then exhale bringing your hands together in front of your heart, palms pressed together, thumbs on sternum. Close your eyes and take 5 slow, deep breaths before returning to your day.

Simplicity

The first niyama, saucha, can be translated as purity or cleanliness. Other translations move us closer to the idea of everyday simplicity. No matter how we choose to interpret this niyama, we recognize the tenuous balance between respecting and caring for your healthy body and the risk of over-identifying with physical perfection.

Either extreme could cloud our thoughts and feelings, leading us away from our ideally calm, simple life. Our own personal essence lies in the middle way.

In what way can you simplify your daily self-care habits in a way that maintains a squeaky clean body without obsessing over your appearance?

Please review FAQs. Also, if you are reading this via email, you may not be able to see the audio player. Just click through to view this on the blog page so you can use the audio.





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

Curiosity

This past spring I introduced the first limb of yoga, the yamas, or laws of life, as explained by Patanjali in the Yoga Sutras. To review, those five include nonviolence (ahimsa), truthfulness, integrity, moderation, and non-attachment.

Today begins our exploration of the second limb, called niyamas or personal observances: simplicity, contentment, purification, refinement (self-study), and surrender. Next week we'll think about simplicity, but today I invite you to find your spirit of curiosity.

I understand that you may find the philosophy of yoga foreign and inaccessible to modern Americans. On some level that is true, especially because we are working with various conflicting translations of an ancient text that is not from our own familiar culture. But I think we can all learn something if we keep an open mind.

It is hard to argue with these timeless concepts that remind us to value healthy living. Click here to find a free pdf version of the Yoga Sutras if you are interested in reading further.



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!

Perseverance

Perseverance is defined by Merriam-Webster as the continued effort to do or achieve something despite difficulties, failure, or opposition.

Now that we have passed the halfway mark with our year of chair yoga challenge, do you find yourself sometimes skipping your daily yoga practice? Do you notice a difference in your mood or stress level on the days that you plow through your to-do list without stopping for a few minutes of quiet breathing?

You may think that expending effort just to relax makes no logical sense. But if we are not diligent about taking those few minutes for ourselves every day, time slips on quickly and our bodies begin to show the effects of the constant rushing and busy-ness. When we maintain a steady practice, the habit of calm silence will serve us well on the days when life gets really crazy!

There is no audio for this session today. Please enjoy this 8 minute practice in peaceful silence. 


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. 

Summer

The heat is on! After weeks of rain and unseasonably cooler temperatures on the East Coast, now we can start complaining that it's too hot outside.

One yoga technique for keeping cool is called sitali breath. Here is a great description from Yoga Journal. This version adds the neck stretch, but you could also simply practice the breath with your chin in a neutral position.

The Cooling Breath

Sitali Pranayama is often translated as "the cooling breath" because the act of drawing the air across the tongue and into the mouth is said to have a cooling and calming effect on the nervous system. To practice Sitali, you need to be able to curl the sides of your tongue inward so that it looks like a straw. The ability to curl the tongue is a genetic trait. If you can't, try an alternative technique called Sitkari Pranayama, which offers the same effects.

Benefits: Can improve focus; reduce agitation, anger, and anxiety; and pacify excess heat in the system.

Try it: Twice a day, or as needed during stressful times. Sitali and Sitkari Pranayama are particularly supportive when you're feeling drowsy in the morning or during an afternoon slump when you need to improve your focus.

How to: Sitali Pranayama: Sit comfortably, either in a chair or on the floor, with your shoulders relaxed and your spine naturally erect. Slightly lower the chin, curl the tongue lengthwise, and project it out of the mouth to a comfortable distance. Inhale gently through the "straw" formed by your curled tongue as you slowly lift your chin toward the ceiling, lifting only as far as the neck is comfortable. At the end of the inhalation, with your chin comfortably raised, retract the tongue and close the mouth. Exhale slowly through the nostrils as you gently lower your chin back to a neutral position. Repeat for 8 to 12 breaths.

Sitkari Pranayama: Open the mouth slightly with your tongue just behind the teeth. Inhale slowly through the space between the upper and lower teeth, letting the air wash over your tongue as you raise your chin toward the ceiling. At the end of the inhalation, close the mouth and exhale through the nostrils as you slowly lower your chin back to neutral. Repeat for 8 to 12 breaths.

Also here is a quick video if you prefer.



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!