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3 Yoga Poses for Smartphone Users

4/28/2015

According to a new study in the journal Surgical Technology International, most people spend an average of two to four hours a day hunched over, staring at their smartphones. Looking at the photo, it's pretty obvious that the attention you are paying to your phone isn't doing your body any favors.

The adult head weighs about 10-12 pounds. When you stand correctly, head over shoulders, that poundage is equal to the stress your neck and shoulders and spine carry. But any tilt of the head will increase the stress on your spine. Tilting just 15 degrees forward adds about 27 pounds; at 30 degrees, it's 40 pounds; at 45 degrees, it's 49 pounds; and at 60 degrees, it's 60 pounds of stress!

If you're not willing to give up checking your email in line at Starbucks, you might try simply holding your phone up closer to your face so that you're not so contstantly stooped over. If you still find your chin falling to chest and head dropping regularly, try counteracting this posture with a few yoga poses to lengthen your spine and open your chest and shoulders.

Mountain Pose/Tadasana
Mountain pose can be done anywhere- at work, standing in line at the grocery store or any place you are on your feet.

Firmly press your feet on the ground, engage your legs and lift your kneecaps, Slightly tuck your tailbone, lightly firm belly, open your chest and let arms hang down at your sides, roll your shoulders back and down, and shift your head back slightly so your ears rise above your shoulders. Feel the crown of your head move toward the sky, lengthening your spine.

Cobra/Bhujangasana
Cobra engages the back body and opens the chest.

Lay face down. Place your hands next to the side ribs, pressing palms evenly into the floor. Wrists are parallel with front of mat. Firm belly and lengthen buttocks toward toes. Anchor tops of feet into ground and firm legs and glutes (but don't squeeze too tight!). Draw shoulder blades in toward spine. Lenthen chest away from belly, and breastbone upward. Widen collarbones and draw outer shoulders pack. Press into hands and let head, shoulders and chest lift from the floor. Lenthen neck and gently lift chin. Keep elbows soft, hugging in and pointing backward.

Bridge Pose/Seu Bandhasana
This simple but effective backbend opens the chest and shoulders, two areas that are usually constricted in smartphone addicts! It also strengthens your back body while it stretches and lengthens the spine.

Lay on your back. Bend your knees and place your feet on the floor, just under your knees. Feet should be hip width apart. Extend your arms down along the side of your body, palms down. Press into your feet, and roll hips and back off the mat. Move your shoulder blades down your back, away from your neck. Roll your tailbone upward bewtween knnes, letting your low back lengthen. Buttocks should be firm, not hard. Interlace your hands underneath your hips if your shoullders allow for a little bigger chest opening.

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Yoga Outside? Yes, please!

4/7/2015

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This summer come experience yoga in the great outdoors! Being outside can intensify your yoga experience - providing the opportunity to breath fresh air and connect with the natural world around you.

What's the difference? The feeling of air moving on the skin can help you stay in the moment and can help you remember to keep your breath flowing. A little bit of warm sun on your skin can help warm the muscles without the artifical addition of central heat. Finding tree pose out in the world, surrounded by trees, may just help you become one with your environment, adding little extra rooting to your stance.

Never tried yoga outside? Join me starting in June for an 8 week series at beautiful Hageman Park in Livermore. Monday nights, 6:45-7:45. Register through LARPD, page 54 of the Spring/Summer catalog.

Yoga experience is helpful but not necessary.

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3 Yoga Poses for Smartphone Users

Yoga Outside? Yes, please!

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