Darrin Zeer - Yoga/Relaxation Bundle

simple stretches for busy people

BY Darrin Zeer

ILLUSTRATIONS BY Michael Klein

Text copyright 2000 by Darrin Zeer.
Illustrations copyright 2000 by Michael Klein.
All rights reserved. No part of this book may be reproduced in any form without written permission from the publisher.

Library of Congress Cataloging-in-Publication Data available.

eISBN 978-0-8118-7847-0

Bundle eISBN: 978-1-4521-0274-0

Printed in Singapore

Designed by Brett MacFadden

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Chronicle Books LLC
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THIS BOOK IS DEDICATED TO ALL OF YOU.

May it inspire you to take good care of yourself at the office and throughout the day.

Youre stuck in another marathon meeting. Your back and neck are screaming; your brain is swimming. You come home stressed and exhausted, wanting nothing more than a pizza and a video before going to sleep to get up and do it all over again tomorrow.

How can you get relief?

Lets face it: If exercise isnt simple and easy, most of us wont do it. If we cant fit it comfortably into our daily routine, well never stick with it.

Try a few of the yoga stretches in this book. They are designed so they can be done anywhere, anytime, whether youre in your office, in meetings, on the phone, or even in bed. These stretches are gentle and relaxing; they will soothe aching muscles; they will ease your tension whether you have a spare twenty minutes during lunch or only two between phone calls.

The philosophy and practice of yoga comes from India. Yoga basically means union, bringing together the physical, emotional, and spiritual parts of ourselves. Yoga is not only about the well-being of our bodies; it is a path toward deeper meaning in life.

In the ancient Sanskrit language, yoga stretches or postures are called asanas, which means to sit or dwell quietly in a particular position. Asanas are said to bring steadiness, stability, ease, and happiness to ones life.

Yoga asanas help you on many levels: They will strengthen you physically, assisting the digestive, immune, and other bodily systems, and they will empower your mind to be calm, alert, and focused. Once you begin to do them with ease throughout the day, youll be surprised how powerful these simple stretches really are.

This book integrates this age-old wisdom into the modern workplace. Yoga stretching is a natural fit in any office, becoming an oasis of calm in a hectic day, one that maintains your physical health and restores your vibrant alertness.

Give it a chance to work for you. Go ahead and select a position; imitate the figure, ease into the stretch, read an inspirational quote. Enjoy the good feeling. If you have a few nagging problems, turn to the .

Thanks for trying.

1. Most important: When stretching, do not hold your breath. Breathe deeply and slowly, in rhythm with your movements.

2. While stretching, focus on relaxing your entire body. Pay attention to the areas that remain tense.

3. If you want to go deeper into a stretch, breathe and relax into it. Dont force it.

4. If a stretch hurts, dont do it. In other words: If pain, no gain.

5. In a hurry? Do one or two stretches fully rather than rushing through many.

First thing in the morning, practice this two-minute calming meditation.

Sit up in bed and breathe gently into your belly.

Feel your body soften and your mind relax.

Focus on the days activities.

Think about what you want to accomplish and what the day will bring.

Breathe deeply.

The quieter you become, the more you are able to hear.

Baba Ram Dass

Wake up with these gentle stretches. Remember to do them slowly, breathe deeply, and relax.

Lie on your back in bed.

Bring both knees to your chest and wrap your arms around them.

Breathe deeply and feel your lower back release.

Drop both knees to one side, keeping your shoulders flat; relax in the stretch.

Gently bring both legs back up, and switch sides.

Knees at your chest again, rock back and forth.

If you can, raise up into a forward bend, chest out, upper body stretching forward.

Take hold of your legs.

Relax your shoulders and drop your head.

Take several deep full-body breaths, stretching a little farther each time. Dont push it.

To go deeper into the stretch, wrap a belt or towel around your feet, hold both ends, and gently stretch forward.

This gentle series of yoga postures helps wake up the entire body. Take the first round slow and easy; if you become dizzy, lie flat on your back and rest. As you become more adept at the postures, your breath should fall into a rhythm like the waves of the ocean.

First, place your hands in a prayer position and inhale deeply. Reach your hands up high and stretch, arching slightly back. Exhaling, sweep your outstretching arms forward and down till you are bent over, touching the floor if you can; relax your head and neck and take a few breaths. Squat down, place your hands flat on the ground, take a big step back with your left foot, and stretch, arching up with your back. Step back with your right foot and rest both knees on the ground, making a table with your body; first stretch your head up and curve your lower back down, then drop your head down and arch your back up. Repeat once and breathe in rhythm as you do.