Foundations Course Project: Class. A Five Week Course of. Yoga at Your Desk: Why It s Important, Keeping it Simple, and Celebrating the Results

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1 Foundations Course Project: Class A Five Week Course of Yoga at Your Desk: Why It s Important, Keeping it Simple, and Celebrating the Results Bonnie Y. Holloway October 2016

2 Background It is becoming well accepted that the impact of sitting behind a desk, particularly in front on a computer can result in serious health concerns. Sitting is the new smoking and according to Dr. James Levine, director of the Mayo Clinic-Arizona State University Obesity Solutions Initiative, Sitting is more dangerous than smoking, kills more people than HIV, and is more treacherous than parachuting. We are sitting ourselves to death. Just a few of the more dangerous risks discussed in the article include the following: 1. Organ damage: When you sit for a long period of time your muscles burn less fat and your blood begins to flow slowly, allowing fatty acids to easily clog your heart. Sitting has been linked to high blood pressure, elevated cholesterol, and cardiovascular disease. 2. Muscle degeneration: When you re standing your abdominal muscles are tensed and tightened, but when you sit, those muscles go unused, ultimately leading to a weak mid-section. Sitting can also impact the mobility of your hips and the strength of your glutes. Your glutes can weaken with lack of use affecting your stability and power when walking. 3. Weight gain: Obese people typically sit for two and a half more hours per day than thin people. Between 1980 and 2000 while exercise rates remained the same, obesity doubled as time spent sitting increased by 8%. 4. Loss of brainpower: Moving muscles pump fresh blood and oxygen to the brain, which triggers the release of brain and mood enhancing chemicals. Your brain function will actually slow when you re sedentary for long periods of time. 5. Back and neck pain: One of the most common and very physical symptoms of living much of your life in a seated position is the presence of back and neck pain. Cradling a phone to your ear and jutting your neck and head forward while working at a computer leads to strains in your cervical vertebrae which causes neck strain, sore shoulders, and back pain. The very act of sitting puts added pressure on your spine and compresses the disks that make up your back.

3 Given this serious problem, my project seeks to offer help to those who cannot or choose not to attend a regular yoga class. They may not have easy access to a class, may think that it s just something for women, health nuts, followers of some eastern religion, or those who like to wear spandex and wrap their feet around their heads. Project Description I wanted to design a short class that could show people that yoga is something that could be done at their desk, in their normal work clothes, and in a small amount of time. In starting my project I sought an organization that would be interested in serving as the pilot, was located in Arlington, and had a conference room large enough to hold up to 15 people. Fortunately, the Human Resource Department for Arlington County met all those requirements. I have been teaching and serving as a teacher and Executive Coach for the County for many years and am extremely grateful for their support in this project. The Class design is quite simple: The Project would include 5 sessions over a period of 2 months: once a week for two weeks, a week off, another two weeks of one session each, and a follow-up session in a month. It would be a 30 minute class broken into 3 parts: Opening: 5 minutes: breathing, centering, and a guided or self-guided meditation focused on being present and mindful for the class Poses: 20 minutes: focusing on head, neck, shoulders, arms, body, legs, and balance. Closing: 5 minutes: a repeat of the opening section, but focused on carrying a more relaxed and centered mind and body back to their desk. See page 3 for a sample outline of the classes The initial class began on August 2 nd and ended on October 13 th. There were 14 participants at the first session with attendance varying in the following weeks. Each week I collected a small amount of data and provided hand- outs that included articles, links to videos, or sequences of poses. Copies of these materials are included in Appendix A. Below is the sequence of events and poses that I included in the session. Not all poses were included in every session, as I varied it a bit depending on the needs of the participants and timing.

4 Opening: 5 minutes Head Shoulders Body and Arms Course Sequence Focus on breathing, posture, noticing alignment. Options for focus: Pick 2 words for inhale/exhale (see list) Scan body for areas of tightness Become aware of the emotions or thoughts you brought to the session, consider setting an intention for different emotions and thoughts to take out of the session Poses: each pose should last between seconds, about 20 minutes total Slowly turn head from right to center to left, repeat with breath Gently nod head up and down with breath; repeat times Lightly tilt right ear towards right shoulder, back to center, towards left shoulder; repeat times When head ear is tilted towards right, lightly place right hand of top of head do not push, just let the weight of the hand create a bit more stretch; repeat on left side Raise shoulders up towards ears; let go of holding the shoulders up and just let them drop, repeat 4-5 times Roll shoulders forward in small circles, gradually increase the size of the circles, and then reduce them back again; repeat with shoulders moving backwards Eagle arms: extend arms straight out in front of you, cross the right arm under the left arm and press it up creating a stretch across the back. For a great stretch, bend arms at elbows, wrap forearms around each other until you may have palms touching. Only go as far as is comfortable. Repeat with left arm under right Extend right arm overhead, bend elbow until right hand is touching the back of head. Grab right elbow with left hand and pull it towards the left, stretching the right side of the body Raise both arms overhead, drop right arm down, stretch left arm towards right side, stretching the left side of body. Keep arms in alignment with body without leaning forward or back. Return arms to straight up and repeat on left side, go from side to side 8-10 times. Seated cat/cow: while exhaling lower chin to chest, press navel towards your back creating a curve in your spine; begin an inhale while you slightly raise your chin and extend your chest forward and slightly arch your back. Arms are at side or on thighs. Slowly repeat each movement pacing it with your breath. Repeat 6-8 times Chair twist: Sit tall, extending you spine, twist to the right placing your right hand or arm on the back of the chair and your left hand on the chair arm or your right thigh, hold for seconds Repeat on other side Hands pull: interlace fingers in front of you, arms are about heart high, pull fingers in opposite directions. Bend wrists so that fingers are perpendicular and right arm is higher that the left, pull again, switch which hand is higher than the other, and give

5 Standing them one more pull. Ankle stretches: sit back in chair and point and flex your right foot, circle the same foot in one direction and then the other, turn the foot in and out. Do each stretch 6-8 times Extend arms out and twist the body to the right and left in a windmill fashion; do 5-10 turns. Reach arms overhead, bend to the right lowering right arm, return arms to overhead and bend to the left, repeat 6-8 times Grasp hands behind back and bend forward raising arms towards head until a nice comfortable stretch Closing: 5 minutes Table stretch: step away from the table and place hands on edge of table, bend at waist until your body is parallel to the floor, continue to bend forward feeling the stretch across the back of your shoulders Leg swings: holding onto the back of the chair, swing right leg backwards and forwards. Still holding onto the chair, swing leg out and across the left leg in a right to left motion. Do each motion 6-8 times and then repeat with left leg. Standing pigeon: holding onto the table or back of chair, raise right leg and place the shin on the left thigh, bend the left leg to create a stretch in the right hip. Repeat with left leg on right thigh. Balance: Stand tall and ground feet into floor, spreading the toes of the left foot. Slightly raise right foot, place it on the shin of the left leg, or grab the ankle with your right hand. Place arms where it feels comfortable, and breath. Repeat on other side Focus on breathing, posture, noticing alignment. Options for focus: Pick 2 new words for inhale/exhale (see list) Scan body for areas of tightness If you set an intention at the beginning of the class for different emotions and thoughts to take out of the session, focus on how the calm, centered feelings you now are experiencing can help you fulfill that intention Stretch arms wide to side, fold them around you and give yourself a big hug and pat on the back for giving yourself this time. Please place your hands together at your heart: Namaste

6 Summary of Data Collection: Week 1: The average stress level was a 7 on a 10-high scale, with an awareness average of 6. Body tightness was felt most in the shoulders, neck, and upper and lower back. Although the participants listed several methods to relieve stress, the most popular was walking. Week 2: The average time for breathing practice was 2.5/week and 2.75/day; for stretches it was 2.5/week. No one watched the videos. Participants noticed an increased awareness about breathing and stretching, were more aware of their tightness and looser when they did the stretches. Week 3: The average for daily breathing was 1.5, for stretching 1.5. Things that made it easier to remember to pause for these actions were making it a ritual, having peers for support, pain, and the user-friendly elements taught in the program. Differences noticed: calmer, awareness of how holding the body and when tight and, ability to redirect thought when stressed. Week 4: Average for weekly breathing: 4/week, for stretching: 3.5/week. No one has yet watched the videos. The Class and tension were listed as the cause of increased practice. Things that got in the way of practice were meeting and being too busy. Participants feel better and calmer when they take the time to practice. Week 5: Changed habits include stretching more when standing, sitting, or lying down and one person signed up for a class at Sun and Moon! Biggest differences noted by participants were greater body and stress awareness, getting up from their chairs more often, and doing more breathing and stretches when sitting.

7 Appendix A Welcome Office Yoga Participants! I am very excited about the first launch of the 30 minute Yoga at Your Desk session. I sincerely hope that you will enjoy the class and find it helpful in allowing you to feel calmer and more relaxed at work. We will focus on breathing, centering, and stretching, particularly targeting the neck and shoulder areas that get so tight from sitting in front of a computer or being on the phone all day. I also want to stress that part of the yoga practice is to increase awareness and listening to your body.yoga is not a competitive sport; it should never hurt feel the stretch...never the pain. You do not need any equipment; I would suggest wearing clothes that allow you to to stretch your arms overhead. I will be providing a list of resources and links to videos that will allow you to practice between sessions. As this project is the final part of my yoga instructor certification program, I will be collecting a small amount of anonymous data each time, which will allow me to write up the paper. I ve put the first ones on the next page, please complete and bring Week 1 with you to our first class. Thank You, Bonnie

8 Yoga at Your Desk: Week 1 Code number (any number that you will remember) 1. On a 1 (low) 10 (high) scale what is your average stress level at work? 2. On a 1 (low) 10 (high) scale how aware are you of the stress and tension you feel? 3. Where do you particularly feel tightness in your body? 4. What other ways do you use to relieve stress and tension?

9 You Tube Videos: Yoga At Your Desk When practicing yoga always listen to your body.it should never hurt feel the stretch...not the pain. Be especially careful when tilting the head back to avoid pinching the vertebrae in your neck. About 12 minutes: Gentle Yoga for Stiff Neck & Tight Shoulders: Short, sweet & simple - a gentle yoga practice to get you feeling loose as a goose. Anyone who spends more than a couple hours in front of a computer, or is just a general neck and shoulder slumper (you know who you are..heck, these days it's difficult not to be when you're always looking down at some sort of screen) can benefit immediately and pretty profoundly from these basic exercises. About 8 ½ minutes: Yoga for Neck & Shoulder Tension: Sit anywhere, breath deep and enjoy a few of my favorite yoga poses to relieve neck & shoulder tension. Great "Yoga for Headaches" if you get them. About 9 minutes: Neck Stretch Exercises for Pain, Tension & Stress Relief, Neck Stretch Exercises for Pain, Tension & Stress Relief About 14 minutes: Relaxing Head & Neck Stretches About 6 ½ minutes: Sneak in some Yoga! Because you are worth it - and we know the tools of YOGA are powerful and sometimes quite simple. Yoga at your desk is perfect for anybody who spends much time working at a computer or in a cubicle. This sequence is ideal for those who want to sneak in a quick yoga break or for those who are in healing and want to practice a little bit of opening with the support of a chair. 5 minutes Stress Release: Here is a quick and easy Yoga video to make feel good. This is a great little sequence to stretch the body and relieve any stress or tension. It is sure to re-connect you to your body and perhaps lift you up if you are feeling down. It is a great thing to do after work (or maybe before an interview) as you transition from your busy day to your evening. Take a moment to find what feels good! Smile! Practice self love. 5 minutes Quick Yoga at Your Desk Seated Yoga Chair Yoga to Stretch You Out About 7 minutes: When you re sitting in front of a computer in your office all day it will be very beneficial to do some Yoga at your Desk regularly. Try this couple of times a day. About 7 minutes: 3 Yoga Breathing Exercises for Stress: These yoga breathing exercises (also known as pranayama, which means "breath control" in Sanskrit) will calm your nervous system, bring mental clarity and balance your energy all by helping you creating the present moment that you want: calm and confident.

11 Yoga at Your Desk: Week 2 Code Number How many times did you practice aware breathing during the last week: How many times did you practice any of the yoga stretches? What, if any, differences have you noticed

14 Office Yoga: Weeks 3-4 Code Number Please indicate the number of times each day that you stopped to do some conscious breathing or to do some stretching: August 9 Stretches: 10 Stretches: 11 Stretches: 12 Stretches 15 Stretches: 16 Stretches: 17 Stretches: 18 Stretches: 19 Stretches: 22: Stretches What has made it easier to remember to breath and stretch? What, if any, differences have you noticed? Thank you, Bonnie

15 Emotional Words for Breathing Practice Select two words from the list below. You may choose to change one of them to a noun, for example accepting to acceptance. Say one word to yourself on your inhale and the other on your exhale, for example serene.harmony or quiet..appreciation Accepting Calm Serene Refreshed Quiet Beautiful Relaxed Happy Trusting Compassionate Motivated Tranquil Generous Powerful Delighted Mindful Appreciative Optimistic Open Exhilarated Fascinated Euphoric Balanced Content Peaceful Brave Harmonious Energetic Capable Patient Comfortable Joyful Connected Curious Introspective Enthusiastic Grateful Confident Playful Tender Passionate Terrific Inspired Thoughtful Blissful Refreshed Hopeful Kind

16 Office Yoga: Week 4 Code Number How often did you practice deep breathing during the last week? time(s) during the week time(s) during the day How many times did you practice any of the yoga stretches?, time(s) during the week, time(s) during the day Did you watch any of the You Tube videos? What helped you to remember to take time for a stretch What got in your way of taking time out for a stretch or deep breathing? What, if any, differences have you noticed? Thank you, Bonnie

17 Here is a 30 minute sequence you can use for your own practice! Opening: 5 minutes Head Course Sequence Focus on breathing, posture, noticing alignment. Options for focus: Pick 2 words for inhale/exhale (see list) Scan body for areas of tightness Become aware of the emotions or thoughts you brought to the session, consider setting an intention for different emotions and thoughts to take out of the session Poses: each pose should last between seconds, about 20 minutes total Slowly turn head from right to center to left, repeat with breath Gently nod head up and down with breath; repeat times Lightly tilt right ear towards right shoulder, back to center, towards left shoulder; repeat times Shoulders Body and Arms When head ear is tilted towards right, lightly place right hand of top of head do not push, just let the weight of the hand create a bit more stretch; repeat on left side Raise shoulders up towards ears; let go of holding the shoulders up and just let them drop, repeat 4-5 times Roll shoulders forward in small circles, gradually increase the size of the circles, and then reduce them back again; repeat with shoulders moving backwards Eagle arms: extend arms straight out in front of you, cross the right arm under the left arm and press it up creating a stretch across the back. For a great stretch, bend arms at elbows, wrap forearms around each other until you may have palms touching. Only go as far as is comfortable. Repeat with left arm under right Extend right arm overhead, bend elbow until right hand is touching the back of head. Grab right elbow with left hand and pull it towards the left, stretching the right side of the body Raise both arms overhead, drop right arm down, stretch left arm towards right side, stretching the left side of body. Keep arms in alignment with body without leaning forward or back. Return arms to straight up and repeat on left side, go from side to side 8-10 times. Seated cat/cow: while exhaling lower chin to chest, press navel towards your back creating a curve in your spine; begin an inhale while you slightly raise your chin and extend your chest forward and slightly arch your back. Arms are at side or on thighs. Slowly repeat each movement pacing it with your breath. Repeat 6-8 times Chair twist: Sit tall, extending you spine, twist to the right placing your right hand or arm on the back of the chair and your left hand on the chair arm or your right thigh, hold for seconds Repeat on other side

18 Standing Hands pull: interlace fingers in front of you, arms are about heart high, pull fingers in opposite directions. Bend wrists so that fingers are perpendicular and right arm is higher that the left, pull again, switch which hand is higher than the other, and give them one more pull. Ankle stretches: sit back in chair and point and flex your right foot, circle the same foot in one direction and then the other, turn the foot in and out. Do each stretch 6-8 times Extend arms out and twist the body to the right and left in a windmill fashion; do 5-10 turns. Reach arms overhead, bend to the right lowering right arm, return arms to overhead and bend to the left, repeat 6-8 times Grasp hands behind back and bend forward raising arms towards head until a nice comfortable stretch Closing: 5 minutes Table stretch: step away from the table and place hands on edge of table, bend at waist until your body is parallel to the floor, continue to bend forward feeling the stretch across the back of your shoulders Leg swings: holding onto the back of the chair, swing right leg backwards and forwards. Still holding onto the chair, swing leg out and across the left leg in a right to left motion. Do each motion 6-8 times and then repeat with left leg. Standing pigeon: holding onto the table or back of chair, raise right leg and place the shin on the left thigh, bend the left leg to create a stretch in the right hip. Repeat with left leg on right thigh. Balance: Stand tall and ground feet into floor, spreading the toes of the left foot. Slightly raise right foot, place it on the shin of the left leg, or grab the ankle with your right hand. Place arms where it feels comfortable, and breath. Repeat on other side Focus on breathing, posture, noticing alignment. Options for focus: Pick 2 new words for inhale/exhale (see list) Scan body for areas of tightness If you set an intention at the beginning of the class for different emotions and thoughts to take out of the session, focus on how the calm, centered feelings you now are experiencing can help you fulfill that intention Stretch arms wide to side, fold them around you and give yourself a big hug and pat on the back for giving yourself this time. Please place your hands together at your heart: Namaste

19 Office Yoga: Week 5 Code Number What habits have changed since the program began? What, if any, differences have you noticed? Other: Thank you for your participation and support!! Bonnie

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