Yoga for Computer Users: Healthy Necks, Shoulders, Wrists, and Hands in the Postmodern Age

129 Pages·2008·3.4 MB·English

by  Sandy Blaine

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Sandy Blaine,author ofYoga for Healthy Knees,has Y
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codirectstheAlamedaYogaStation.Shehasbeenthe
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in-house yoga teacher for Pixar Animation Studios P
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since1994.ShelivesinOakland,California.Formore T
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information,visitwww.sandyblaine.com. R
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HEALTHY NECKS,
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IN SHOULDERS, WRISTS,
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AND HANDS IN THE
rodmell press
Y POSTMODERN AGE
More and more people depend on computers for work and
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O entertainment, which means more and more hours spent
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G slumped in a chair—and more and more hand, wrist, neck,
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A shoulder,and lower back injuries.In Yoga for Computer Users,
S SandyBlaineoffersaprogramofpreventiveself-care.Shepres- S
H entstwenty-fourillustratedposes,exercises,andbreathingand H
O relaxation techniques that increase circulation and range of O
R motion,improveposture,andrestorevitality.Theycanbeprac- R
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ticedregardlessofageoryogaexperience,andarecombined T
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insequences,rangingfromquick5-minutestretchingbreaksto S
a 15-minute practice at the computer,to 30-minute at-home
sessionsdesignedformorningenergyandeveningrelaxation.A
special“EverydayYoga”sectionpresentslifestyletipsthathelp
you learn to alternate mouse hands, strengthen your core,
schedulecomputer-freedayseachweek,andmaketimeforjoy.
SANDY BLAINE
ISBN:978-1-930485-19-8 
ISBN978-1-930485-19-8 
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www.rodmellpress.com 
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DistributedbyPublishersGroupWest $14.95 
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Praise for Yoga for Computer Users
Sandy has a true gift for balancing technique with spirit, common sense with
insight, modern application with traditional fundamentals. It is not often that
computer users get a high-quality, inexpensive add-on with an upgrade path
that can lead to enlightenment!
—Randy Nelson, Dean, Pixar University, Pixar Animation Studios
Yoga for Computer Users could change your life! Sandy Blaine deftly addresses
the epidemic of problems that plague computer users and explains exactly what
we can do about it. I have no doubt that anyone who reads this book will learn
how to bring greater ease, comfort, and health into their life.
—Nora Isaacs, author of Women in Overdrive: Find Balance and
Overcome Burnout at Any Age
This book is great preventive medicine for anyone who works at a computer.
It’s practical, clearly written, and full of good and simple advice on how to
relax, release tense muscles, improve your posture, and bring yogic awareness
into your work life.
—Timothy McCall, M.D., medical editor of Yoga Journal; author of Yoga as
Medicine: The Yogic Prescription for Health and Healing

Yoga for Computer Users
Rodmell Press Yoga Shorts
By Sandy Blaine
Yoga for Computer Users
Yoga for Healthy Knees
By Shoosh Lettick Crotzer
Yoga for Fibromyalgia
By Judith Hanson Lasater, Ph.D., P.T.
Yoga Abs
Yoga for Pregnancy
rodmell press
Y
O
G
A
S
H
O
R
T
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Yoga
F O R cOm p u t eR u s eRs
healthy necks, shoulders, wrists,
and hands in the postmodern age
t t t t t t t t t
Sandy Blaine
rodmell press berkeley, california, 2008
Dedicated to my students, who are also my best teachers.
Yoga for Computer Users: Healthy Necks, Shoulders, Wrists, and Hands in the Postmodern Age,
copyright © 2008 by Sandy Blaine. Cover and interior photographs copyright © 2008 by
David Martinez, Inc. All rights reserved.
No part of this book may be reproduced or transmitted in any form or by any means,
electronic or mechanical, including photocopying, recording, or by an information stor-
age or retrieval system, without written permission from Rodmell Press, 2147 Blake St.,
Berkeley, CA 94704-2715; [phone], [phone] (fax), www.rodmellpress.com.
Library of Congress Cataloging-in-Publication Data
Blaine, Sandy.
Yoga for computer users : healthy necks, shoulders, wrists, and hands
in the postmodern age / Sandy Blaine. — 1st ed.
p. cm. — (Rodmell Press yoga shorts)
Includes index.
ISBN-13: 978-1-930485-19-8 (pbk. : alk. paper)
ISBN-10: 1-930485-19-0 (pbk. : alk. paper)
1. Hatha yoga—Therapeutic use. 2. Computer users—Health and hygiene.
3. Overuse injuries—Prevention. I. Title.
RM727.Y64B53 2008
613.7'046—dc2 2007048590
Printed and bound in China
First Edition
ISBN-10: 1-930485-19-0
ISBN-13: 978-1-930485-19-8
12 11 10 09 08 1 2 3 4 5 6 7 8 9 10
Editor: Linda Cogozzo Photographer: David Martinez
Associate Editor: Holly Hammond Lithographer: Kwong Fat Offset Printing Co., Ltd.
Indexer: Ty Koontz Text set in Dante
Cover and Text Design: Gopa & Ted2, Inc. Distributed by Publishers Group West
contents
t t t t t t t
Acknowledgments 11
Introduction 13
Part One: Moving Forward:
The Human Body in the Technological Age 15
Necessary Steps and Changes 15
How Yoga Can Help 18
A Healthy Musculoskeletal System 19
Chairs and the Human Back 20
RSI: What and Why 22
The Physiological Effects of Stress 23
How to Use This Book 24
Part Two: Desktop Yoga 27
Take a Break! Balancing Practice with Computer Time 27
Practicing at Work: Issues and Suggestions 28
The Poses: Take a Break from Your Computer 30
Seated Posture 31
Seated Mountain Pose with Basic Arm Stretch 35
Reverse Prayer Pose 37
Seated Eagle Pose 39
Seated Cow Pose 42
s Seated Back Bend Pose 44
r
e
s
u Seated Twist Pose 47
r
e
t Seated Thread-the-Needle 49
u
p
m Standing Forward Bend Pose 52
o
c
r Seated Forward Bend Pose 54
o
f
a Seated Neck Stretches 56
g
o
y Seated Lion Pose 60
Chair Dog Pose 62
8
Inverted Legs Relaxation Pose 64
Breathing Awareness and Meditation 68
Part Three: Computer-Free Yoga 75
Dedicated Yoga Practice for People
Who Spend Long Hours at Their Computers 75
More Poses: Away from the Computer 78
Standing Side-Stretch Pose 79
Supported Spine-Stretch Pose 81
Supported Shoulder-Stretch Pose 84
Downward-Facing Dog Pose 87
Gentle Sleeping Yogi Pose 90
Reclining Twist Pose 92
Bound Angle Pose 94
Letting Go Pose 97
Part Four: Putting the Poses Together 101
Yoga Practice Guidelines 101
Cautions and Working with Injuries 107
Optimizing Benefits 109
Yoga Practice Sequences 111 c
o
n
Making Space 111 t
e
n
t
Take a Break 111 s
Working Yogi 112
9
Energizing Practice 112
Evening Transition 113
Part Five: Everyday Yoga 115
Yoga Throughout the Day 115
Daily Mindfulness Practices for Stress Reduction
and a Healthy Immune System 118
Resources 120
About the Author 122
About the Models 123
From the Publisher 124
Index 125