When we sit at the computer for the whole day the neck gets stiff and the disks press into the vertebraes compressing themselves. And what do we when we feel that the neck is stiff? We start lifting the head up, tilting it from side-to-side injuring it even more.
Watch what you have to do instead:
As you learned from the previous post, the first big NO for the neck is DON’T send your chin up.
Let’s study the second big NO – don’t twist.If looked at the anatomy in the previous post you already know why not to do it. But we do know that the twist are extremely beneficial for any parts of the spine. Yes and no. Yes, if they are done with the proper technique.
This pose is excellent for releasing the tension in the neck. Slide your chin horizontally forward while exhaling and draw it back to the neutral position. Again, major mistake here is when you start lifting your chin up instead of moving it horizontally. Repeat it 7-10 times making sure that your chin keeps moving parallel to the ground.
I consider the previous pose as preparation for this one.
#1 While inhaling move your chin forward.
#2 Exhaling turn your head to the right very slowly.
#3 With the next inhalation return your head to the position #4.3.1
#4 With exhalation get your chin into neutral position
Make sure that your chin always moves horizontally and is always parallel to the ground. This is the safest way to twist the neck. Again, if you have constant pain in your neck, consider going to the doctor, making x-ray and come to me.
How to find me?
Well, just email to email@example.com
Whenever you find out that your neck hurts and even before knowing your diagnosis if the pain is serious and you get numbness in your hand(s), please remember #1 – DON’T SEND YOUR CHIN UP, you are going to make everything worse. Just take a look at the anatomy of the neck. Do you see that in the front where the throat is the vertabraes are nice and smooth? The back of them has completely different structure, there is kind of spiky endings at the back of each vertebrae and in the neck they are quite long. So, by sending your chin up without elongation you just crush these spiky endings into each other. And we have tons of other stuff packed between them, such as nerves, blood vessels, muscles, so yeah, let’s crash them too.
Instead, tuck your chin in slightly and slide the top of your head up to elongate the back your neck. Think about separating vertabraes from each other and from the disks between them. Give them all space that they need.
Try to do it like this guy on the picture – go to the wall, slide the back of your head up the wall. Make sure to do it gently. And then repeat a few more times.
And remember about it in any position – standing and seated, in a table top position, laying down on your back or on your stomach. When you are in a table top position make sure that your maximum is the neck parallel to the floor, when you are on your stomach make sure that instead of lifting your head up you have to reach forward from the top of your head keeping your neck elongated and when you are on your back make sure that you keep your chin tucked in slightly keeping the base of your scull close to the ground.
Remember that that knowing what not to do is equally important to what to do
Master it and we will discuss the #2 and #3
#2 Don’t twist your neck
#3 Don’t tilt your head
Any problems with your neck – email me at firstname.lastname@example.org
These 7 Yoga Office Poses could be done in any of the workplace environment. None of them will freak out your colleagues and your boss will be extremely happy with your performance. This simple Corporate Yoga sequence will also allow you to release some aches from shoulders, wrists and lower back, as well as simply take a 3 minute break and boost your energy level.
If you have any questions just enter them into Comments section below.
Most of the office work is done seated at the computer. Unfortunately, most people don’t feel shoulder tension until it develops into serious knotting, headaches and stress. We will begin with the simplest movements.
Whenever you perform these movements, try to notice what is happening and where it is happening.
Only after this set proceed to the next one:
While doing the second set move your attention to your breath and at the same time at your upper spine region.
Both of these sets could be easily done at the office desk and will require just 2-3 minutes of your time, but the benefits are countless!
Here is the list of just a few of them:
- head tension release
- blood circulation to the neck/shoulders/brain increases
- boosting productivity
- headache severity level lowers down
- shoulder knotting easing up
- upper back pain release
- stress levels decreasing
and these are just a few benefits.
Please, let us know how did these two sequences help you
And what is out of the ground by now in the forest? If you look around you will certainly see some little yellow flowers that are often mistaken for dandelions. They are called Coldsfoot and are in sunflower family. You can simply eat them right there, in the forest or can collect them and put into your salad. It is actually going to be included into the menu of our Spring Retreat on April 25th with Dr.Ted Savchenko
Coltsfoot is rich in various elements like zinc, copper, calcium, potassium, manganese, sulfur, vitamins A, B, C and P and iron. Ladies will find it very useful to treat acne and pimples, also it is very good if you are couching, as anti-inflammatory, antibacterial, wash ulcers, treat blisters and burns (just rub leaf in your palms and apply) and is very good to treat sinuses problems by diluting with water 1:1 and putting 1-2 drops into the nose.
Also, it is not recommended for pregnant or breastfeeding women, as well as children under 2 years old. Alcoholics have to be extremely careful with this plant too.
Some people think that corporate employees need to stretch their muscles to get the blood circulation restored. Other people think that they need to stretch their muscles to release the strain from the neck and shoulders.
Who is right?
Of course, all of them are right! But here is something that we learned through our experience from working in the corporate world. The most important is the meditation that can make stressed people fall asleep for 3-4 minutes even with the bright light. The miracles happen right after they wake up from this short sleep. The stress level drops down immediately, concentration improves tremendously, nervous teaks disappear, the eye strain is released, and the priority list does not look that scary anymore.
But be careful, because not every Yoga Instructor can do what our instructors are educated to do. Just call us 416-277-5432 and book your free Yoga Stress Release Demo, help your employees feel better
Many parents tell me that they struggle to introduce veggies into the diet of their little kids. Here is the salad that my daughter makes me to help her to do it. I don’t know what could be simpler than this salad.
2-3 medium sized carrots
2 tart apples
1 table spoon of lemon juice
1 table spoon of sunflower oil
Wash carrots and apples. Peel apple skin and finely shred both of the ingredients. Add lemon juice and oil. If you like form the salad into the carrot shape.
If you like it to be more filling just sprinkle it with walnuts, pumpkin seeds or/and pine nuts.
Just recently I read a few posts that people fast on juices these days. And they drink juices made out of oranges, watermelons and other tropical fruits. But let’s think.
We live in Canada. It is winter now. Nature already prepared everything for us. If you look around in the forest you definitely will not miss pine trees. They are tall, beautiful and have very long needles. These needles are loaded with Vitamin C and A. Half a cup of crushed needles will simply substitute one full lemon by Vitamin C content. And here are some recipes for you:
Pine buds – just eat them raw. They are the most powerful in winter time, boost immune system, help with any type of respiratory illnesses
Pine needles raw – chew up into a ball and clean your teeth instead of toothpaste
Pine needles tea – ½ cup of crushed needles for two cups of nearly boiling water. I prefer not to simmer it. Simply poor it into thermos and let it sit for at least half an hour. You don’t need to drain it. If you like add some honey or cinnamon. This drink is full of vitamins C and A as well as of other important micro elements. If you have any other recipes, please, write them in the comments, this will make me very happy!
And now don’t forget to check our January events:
Winter Wonderland Retreat – Jan.24
Face Workshop – Wed. Jan 28 at 7 pm and Fri. Jan.30th at 10 am
Simple Raw Dishes in 10 minutes! 2 hours workshop – Jan 31 at 3 pm
Spaces fill out quickly.
Call us at 416-277-5432 or email email@example.com
And yes, Jane and Garry are putting together another unique retreat on January 24th! Everyone who wants to understand more about wild foods and what’s available in winter should come, this will be a very special day. Garry Tibbo will walk you through the forest showing what is good to eat now, in winter time and why.
Jane, on the other hand, will demonstrate how simple movements from ancient Yoga and breath exercises from Siberia affect the work of your cardiovascular system proving it to you with the measurements of your blood pressure and heart rate before and after. Also, you will be lead through Jane’s famous Forgiveness Meditation where your subconscious brings to the surface everything that you were holding for decades. Watch your aura’s radius going beyond the levels you have ever been before since your aura will be entrained by Jane’s. Feel the difference between the talk and the real practice seeing real results!
We will serve you hot vegan lunch before the forest walk and hot soup right after the walk. Jane is so excited to work on the menu and Garry is going to bake bread out of the bark.
For the registration contact either Garry at Garry@garrytibbo.com, 416-709-3535 or Jane at firstname.lastname@example.org, 416-277-5432.
Cost $135 (if you register before January 10, receive $20 off )
And tshhhh…The retreat day is Garry’s birthday 🙂