Wake Forest University Take your dog to work Weaving yoga into your workday Sara W Bailey ACA Conference March 14 2015 Take your d og to work Weaving y oga into your workday Charlie ID: 612891
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Slide1
Sara W. Bailey, BA
Wake Forest University
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015
Take your
d
og to work:
Weaving
yoga into your workday
CharlieSlide2
Address energetic and postural stressors.
Consider the influence of movement habits on physical and psychological function.
Acknowledge the power of your physical presence as a helper.
Practice 12 yoga-inspired poses.
*
Share experiences and learn from one another.
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015
Our game plan:Slide3
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015
*
The Postures
Energizing/
Warming
Calming/
Cooling
Decompressing/
StretchingSlide4
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015
But first…
When it comes to your health…Slide5
When it comes to your health…
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015
But first…
You
are the expert!Slide6
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015
Unless you do most of your counseling standing up, you probably spend much of your day sitting in one of these.
L
et’s talk basics:Slide7
Unless you do most of your counseling standing up, you probably spend much of your day sitting in one of these.
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015
L
et’s talk basics:
Sitting for long periods of time has been linked to:
Tight hamstrings
Lowered metabolism
Feelings of fatigueLow back painNeck pain
Compromised circulationSlide8
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015
L
et’s talk basics:
The
way
you sit matters!
LailaSlide9
The pelvis.
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015
And it all starts here:Slide10
What is a neutral pelvis?
The mid-point between an extreme anterior and posterior pelvic tilt, in which (generally speaking) the ASIS* and PSIS* are in alignment and you are able to sit comfortably without strain.
And yet…
*Anterior Superior Iliac Crest & Posterior
S
uperior
Iliac Crest
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015In search of the elusive neutral pelvis…Slide11
What is a neutral pelvis?
The mid-point between an extreme anterior and posterior pelvic tilt, in which (generally speaking) the ASIS* and PSIS* are in alignment and you are able to sit comfortably without strain.
And yet…
*Anterior Superior Iliac Crest & Posterior
S
uperior
Iliac Crest
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015In search of the elusive neutral pelvis…
It depends!Slide12
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015
Chloe
What’s
YOUR neutral?
Dixie
(photobomb courtesy of Whitley)Slide13
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015
Now that you’re in touch with your pelvis…
what’s going on with your cervical spine?Slide14
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015
Do you suffer from…
Text neck?
Vehicular head thrust?Slide15
Gerard Egan, 1986, developed the acronym
SOLER
Square
Open
Leaning forward
Eye contact
RelaxedTake your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015
Sitting with clients:Slide16
Now, on to the practice!
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015
PeteySlide17
Because sometimes you need a little pick-me-up…
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015
Dixie
Energizing/Warming Postures:Slide18
Bharadvajasana
/Seated Twist
Neutral pelvis, lengthened spine
Retracted and depressed shoulder blades
Level chin
Inhale, directing crown of head toward ceiling
Exhale and twist to one side Lengthen spine on every inhale
Release on exhaleTake your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015Energizing/Warming Postures:
Minerva Mouse KittenSlide19
Ustrasana
/Seated
C
amel
Neutral pelvis, lengthened spineRetract and depress shoulder blades
Inhale, lift chest, open ribcageExhale and allow the belly to soften
Move lower back ribs toward pelvis Keep chin levelInhale back to neutral
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015
Heidi
Energizing/Warming Postures:Slide20
Virabhadrasana
II/Warrior pose
Stand with feet spread apart, right toes turning away, left toes slightly turning in
Bend right knee no more than 90 degrees.
Keep pelvis laterally neutral, lengthened spine, broad chest
Draw arms out, palms facing down, to shoulder height. Look over right shoulder and draw shoulder blades into the back
Hold for a couple of breaths and repeat on the other side
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015Weber and Ray
Energizing/Warming Postures:Slide21
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015
Calming/Cooling Postures:
For when you just need a moment…
PeteySlide22
Uttanasana
/Seated Forward
F
old
Sit toward front 1/3 of seatSpread feet apart to create space for body to fold
Inhale and lengthen spine Exhale and fold from hips
Allow head to hang or rest on armsPause here for several breaths
Slowly inhale upTake your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015
Luna Lou Kitten
Calming/Cooling Postures:Slide23
Adho
Mukha
Svanasana/Downward-Facing D
ogPlace hands on a desk or a chairBack up until you are folding from the hips
Once you are in position, draw shoulder blades into the bodyLengthen from “sitting bones” to shoulders
Maintain space between ears and upper armsAfter several breaths, slowly release and come to standingTake your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015
Petey
Calming/Cooling Postures:Slide24
Vrksasana
/Tree Pose
Shift weight onto right foot
Place left toes on top of right foot
Level hips and shoulders
Open chest, lifting sternum as shoulder blades retreatPlace palms together at chest and soften gaze
Hold for several breaths and repeat on other sideTake your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015
Petey
Calming/Cooling Postures:Slide25
Seated
Tadasana
/Mountain Pose
Sit with hips balanced and feet firmly planted hip’s-distance apart
Imagine the “sitting bones” settling into the chair as your belly button lifts
Allow the lower tips of the shoulder blades to settle as you lift your sternumPlace hands in lap
Level chinRest here for several breaths
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015A trio of beagles: Ruff, Whitley, and Dixie
Calming/Cooling Postures:Slide26
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015
Decompressing/Opening Postures:
For when you feel a little “boxed in.”
Luna Lou KittenSlide27
Rajakapotasana
/Figure-Four Stretch
Sit toward front of chair
Cross right ankle over left knee and
dorsiflex ankle
Find a neutral pelvisInhale and lengthen up
Allow the right knee to open toward the floorHinge forward from hip until you feel joy
Hold for a few breaths and repeat on other sideTake your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015Decompressing/Opening Postures:
PippaSlide28
Seated lunge
Sit at front edge of sturdy chair with left hip on seat and right hip free
Firmly place left foot on floor
Point right knee toward floor and tuck right toes under
Slowly move right foot back until you feel a gentle stretch
Keep pelvis neutral and shoulders soft
Hold for several breaths and repeat on other side
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015Decompressing/Opening Postures:
HeidiSlide29
Seated
Parsvottanasana
/Intense Side Stretch
Sit at front edge of chair
Place left foot firmly on floor
Extend right leg, resting heel on floor with toes pulled upFind your neutral pelvisInhale and lift, and then fold from hip until you feel a spacious feeling in back of leg
Hold for several breaths and repeat on other side
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015Decompressing/Opening Postures:Slide30
Seated
Parighasana
/Gate Pose
Sit toward front edge of chair with a neutral pelvis
Place feet hips’ distance apart
Inhale and fold to right, flexing spine laterallyIf desired, lift left arm to further lengthen left sideBreathe into left ribcage for several breaths
Exhale back to neutral and repeat on other side
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015Decompressing/Opening Postures:
Angel and Luna Lou KittenSlide31
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015
Decompressing/Opening Postures:
Trikonasana
/Triangle Pose
Stand with feet drawn apart
Turn right foot out, left foot slightly in
Lengthen torso, extend arms to side (palms down)Shift out over right leg, drawing right hip back
Gently reach right hand toward right knee/shinLengthen through crown of head Broaden chest as you lift left fingers toward ceilingPause for several breaths, inhale up and repeat on other sideSlide32
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015
Sometimes a hug is the very best pose!
WeberSlide33
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015
Bharadvajasana
/Seated
Twist
Seated
Parighasana/Gate Pose
Ustrasana/Seated Camel Trikonasana/Triangle PoseVirabhadrasana II/Warrior pose
Uttanasana
/Seated Forward
Fold
Adho
Mukha
Svanasana
/Downward-Facing
Dog
Vrksasana
/Tree Pose
Seated
Tadasana
/Mountain Pose
Rajakapotasana
/Figure-Four Stretch
Seated lunge
Seated
Parsvottanasana
/Intense Side Stretch
The postures:
Energizing/
Warming
Calming/
Cooling
Decompressing/
StretchingSlide34
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015
Occasionally you just need to be silly!
According to Cooper-the-DogSlide35
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015
Angel
And sometimes,
a nap is nice…Slide36
Address energetic and postural stressors.
Consider the influence of movement habits on physical and psychological function.
Acknowledge the power of your physical presence as a helper.
Practice 12 yoga-inspired poses.
*
Share experiences and learn from one another.
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015
Our game plan:Slide37
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015
T
h
a
n
k
y
ou!Slide38
Boehde
, D. D.,
Porcari
, J. P.,
Greany, J., Udermann, B.,
Johanson, D., & Foster, C. (2005). The physiological effects of 8 weeks of yoga training. Journal of Cardiopulmonary Rehabilitation and Prevention,
25(5), 290.Boellinghaus, I., Jones, F. W., & Hutton, J. (2014). The role of mindfulness and loving-kindness meditation in cultivating self-compassion and other-focused concern in health care professionals.
Mindfulness, 5(2), 129-138. doi:10.1007/s12671-012-0158-6Egan, G. (2010). The skilled helper: A problem-management and opportunity-development approach to helping (10th ed.). Pacific Grove, CA: Brooks/Cole Publishing.Klatt
, M. D.,
Buckworth
,
J., & Malarkey, W. B.
(2009) Effects of
low-dose mindfulness-based stress reduction
(MBSR-Id) on
working adults
.
Health Education & Behavior,
36(3), 601-614. doi:10.1177/1090198108317627
Take your dog to work: Weaving yoga into your workday – Sara W. Bailey – ACA Conference, March 14, 2015
References: