January’s STC meeting was presented by our chapter president, Karen Rempel. Karen, who is a yoga instructor in addition to her other talents, taught participants a variety of yoga techniques that can be performed at the office. She currently teaches yoga to young men and women who are incarcerated at the Burnaby Youth Custody Services facility. Nearly 30 people came to learn Karen’s approach to reducing stress at the workplace.

She presented four different mini yoga routines suitable for doing at the office during a short coffee or lunch break. The techniques are from Qigong, Kundalini Yoga, and Hatha Yoga. The selected poses work well for performing at the office because they don’t require special clothing or props, can be done anywhere, and target the areas that tend to become tense from typical office work such as working at a computer: shoulders, neck, back, eyes, and wrists. The breathing techniques that accompany the physical postures bring a sense of well-being by helping people to feel revitalized, relaxed, and clear-headed. Karen recommends taking a yoga break at least once a day to release tension, bring up your energy level, and increase mental alertness. The post-lunch to mid-afternoon slump is a great time to do it!

Response to the session was positive. One writer said he got a bit of a workout doing the poses and felt his body was loosened up and enlivened the next day, with no sore spots. Another said, “It was a good, professional, overview—it gave you a starting point for pursuing it yourself.” He said one could choose a few exercises and start doing them on a regular basis to relax during the day.

Below we’ve highlighted three of the poses that Karen taught, giving instructions so you can try them yourself!

Bear
Perform 20-50 times
1. Place your feet wider than the hips, with knees bent as deeply as is comfortable.
2. Swing your arms around the body, allowing your hands to gently strike the opposite hip, keeping both feet flat on the floor.

Benefits: Invigorates. Releases tension in the neck, shoulders, hips, knees, and ankles. Builds strength in the thighs. The spinal twisting massages internal organs.

Participants perform the Bear pose

Carnival Ride
Perform for 2 minutes
1. While seated, raise the arms to form a 90 degree angle.
2. Twist your trunk from side to side, inhaling one way, and exhaling the other way, through the nose. Let your head, neck, and jaw relax.
3. Increase your speed at least twice during the two-minute period, until you feel like you’re going to take off.

Benefits: Releases tension in the neck, shoulders, and upper back. Warms and invigorates. Opens the heart and brings a feeling of joy.

Karen demonstrates the Carnival pose

Cat with a reversed hands variation and wrist circles
1. Kneeling on the floor, place your hands on the floor with your fingers spread out and facing forward. Place your hands directly under your shoulders, and your knees under your hips.
2. Inhale while raising your head and tailbone up, opening the chest.
3. Exhale while lowering your head and tailbone, arching your back up and drawing the belly towards the spine.
4. Repeat steps 2-3 for 6 long, slow breaths, inhaling and exhaling through the nose.
5. Sit back on your heels, then spread your hands on the floor, fingers pointing towards your knees (see photo). Do this by rotating your hands outwards and back (not inwards).

6. Gently ease back until your wrists have a good stretch, letting your head hang gently.
7. Hold the stretch for three long, slow breaths through your nose.
8. Sitting back on your heels again, hold your right elbow in your left hand, with fingers pointing up.
9. Circle your wrists 3 times in each direction.
10. Repeat steps 8-9 for the other elbow and wrist.

Benefits: Brings warmth and suppleness into the spine. Releases tension in neck, back, chest, and wrists. Increases core strength.

After the yoga class, participants enjoyed a delicious sushi snack.

Sushi feast provided by Cyberscribe Solutions Inc.

Eagranie (VP), Liessi (Cyberscribe), Lois (Programs & Professional Development), and Karen (Presenter)