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An ever-increasing number of people depend on computers for both work and entertainment, which means an ever-increasing number of hours spent slumped in a chair—and an ever-increasing number of hand, wrist, neck, and shoulder injuries. Yoga for Computer Users offers a new kind of preventive self-care. It contains twenty-three illustrated poses and exercises, plus breathing and relaxation techniques, that increase circulation and range of motion, prevent injuries to the upper body, improve posture, and avert energy stagnation. They can be performed regardless of age or yoga experience and are combined in sequences ranging from quick five-minute stretching breaks that can be done while at the computer to more intensive thirty-minute sessions designed for morning energy and evening relaxation. A special "Everyday Yoga" section presents lifestyle tips that help readers learn to alternate mouse hands, strengthen their core, stretch throughout the day, and schedule time for joy.
About the Author
Sandy Blaine grew up in Berkeley, California, where she took her first yoga class in 1987 and immediately fell in love with its beauty and mystery. She has a joyous devotion to her own daily yoga practice, which she strives to share with her students through her teaching and writing.
Sandy got her start teaching yoga at the University of California, Berkeley in 1993 and has been teaching full time in the San Fransisco Bay Area ever since. In 1995, she graduated from the Advanced Studies Program at Berkeley's Yoga Room; she joined their faculty in 2000. She is one of the founders and codirectors of the Alameda Yoga Station, which opened in 1995. In addition to teaching her weekly classes in Berkeley and Alameda, she has been the in-house yoga teacher at Pixar Animation Studios in Emeryville, California since 1994.
Sandy's writing has appeared in Ascent, Yoga International, and Yoga Journal. In 2004 she wrote a series on home practice, "Asana at Home," for Yoga International's "Asana" column.
Sandy resides in Oakland, California where, when not teaching, practicing, or writing about yoga, she enjoys reading, cooking, and hiking in the Oakland hills.
For more information about her yoga classes and workshops, visit www.AlamedaYogaStation.com and www.YogaRoomBerkeley.com.
Table of Contents
Moving Forward: The Human Body in the Technological Age 15
Necessary Steps and Changes 15
How Yoga Can Help 18
A Healthy Musculoskeletal System 19
Chairs and the Human Back 20
RSI: What and Why 22
The Physiological Effects of Stress 23
How to Use This Book 24
Desktop Yoga 27
Take a Break! Balancing Practice with Computer Time 27
Practicing at Work: Issues and Suggestions 28
The Poses: Take a Break from Your Computer 30
Seated Posture 31
Seated Mountain Pose with Basic Arm Stretch 35
Reverse Prayer Pose 37
Seated Eagle Pose 39
Seated Cow Pose 42
Seated Back Bend Pose 44
Seated Twist Pose 47
Seated Thread-the-Needle 49
Standing Forward Bend Pose 52
Seated Forward Bend Pose 54
Seated Neck Stretches 56
Seated Lion Pose 60
Chair Dog Pose 62
Inverted Legs Relaxation Pose 64
Breathing Awareness and Meditation 68
Computer-Free Yoga 75
Dedicated Yoga Practice for People Who Spend Long Hours at Their Computers 75
More Poses: Away from the Computer 78
Standing Side-Stretch Pose 79
Supported Spine-Stretch Pose 81
Supported Shoulder-Stretch Pose 84
Downward-Facing Dog Pose 87
Gentle Sleeping Yogi Pose 90
Reclining Twist Pose 92
Bound Angle Pose 94
Letting Go Pose 97
Putting the Poses Together 101
Yoga Practice Guidelines 101
Cautions and Working with Injuries 107
Optimizing Benefits 109
Yoga Practice Sequences 111
Making Space 111
Take a Break 111
Working Yogi 112
Energizing Practice 112
Evening Transition 113
Everyday Yoga 115
Yoga Throughout the Day 115
Daily Mindfulness Practices for Stress Reduction and a Healthy Immune System 118
About the Author 122
About the Models 123
From the Publisher 124