Healthy Living ~ Quickie Yoga at Home


Day 8: Standing Leg Stretch

Standing Leg Stretch
Sitting for long periods causes the blood to stagnate in the pelvis and legs. This stretch opens the hips, hamstrings, and calves, increasing circulation from the pelvis to the feet.

Today’s Tip: Energizing Aromatherapy

The science of using oils extracted from plants to enhance physical and emotional well-being isn’t new. Evidence of its use can be traced back to ancient Egypt, Greece, and Rome. But this isn’t folk medicine: Studies have found that inhaling essential oils actually has psychological and physiological benefits.

The next time you need a pick-me-up or a time-out at work, apply a few drops of pure essential oils to a tissue or to a teaspoon of “carrier” oil, such as almond or jojoba, rub it into your hands, and inhale the aroma deeply through your nose.

For an energy boost, try essential oils of basil, eucalyptus, grapefruit, lemon, peppermint, or rosemary. To calm your nerves and de-stress, try lavender, clary sage, Roman chamomile, or ylang-ylang.


Day 9: Chair Warrior

Chair Warrior
Chair Warrior stretches tight hips and leg muscles—and ignites a sense of inner strength and power, no matter how busy your workday is!


Today’s Tip: Yoga Class at the Office

Does practicing yoga during your lunch break seem a dream too good to come true? Depending on the corporate culture of your office, it may not be such a far stretch. While certain amenities are necessary, such as an unused conference room or some other quiet, private space, the biggest obstacles to persuading your company to allow on-site yoga classes are often questions of organization and liability.



Day 10: Happy Hips Pose

Happy Hips Pose
When you’re seated for long periods, the outer hips and buttocks can tighten. This stretch releases the hip rotators.

Today’s Tip: Healthy Snacking

Working long hours can make it difficult to maintain healthy eating habits. Come 3 p.m., that candy dish at the front desk can be mighty tempting if you’re feeling stressed and unfocused. To stick with a healthy diet, and to avoid the blood-sugar highs and crashes that come with impulsive snacking, plan ahead. Pack a nutritious lunch that includes a good mix of protein, carbohydrates, and fat, opting as much as possible for fresh fruits and vegetables and whole grains. And keep a variety of healthy snacks on hand to keep your energy stable and cravings at bay.

Add these healthy options to your grocery shopping list: raw or roasted nuts and seeds; fresh and dried fruits and vegetables; granola and energy bars made with whole foods and no added sugars; whole grain hot and cold cereals; dairy, soy, or coconut yogurt; whole grain crackers; nut butters and hummus.

If you’d like to bring yoga to your workplace, first ensure that your office is yoga-ready. Send around a sign-up sheet to gauge the interest and time preferences of your colleagues. If enough people are interested, head to management to get permission. Once that’s attained, it’s time to choose a teacher who will be a good match for the office. Call local yoga studios to find out about teachers willing to offer on-site classes. Be consistent by setting a specific time, place, and teacher for class, and sticking to it. Then get to class and enjoy your dream come true!

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