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

More and more people depend on computers for work and entertainment, which means more and more hours spent slumped in a chair-and more and more hand, wrist, neck, shoulder, and lower back injuries. In Yoga for Computer Users, Sandy Blaine offers a program of preventive self-care. She presents twenty-four illustrated poses, exercises, and breathing and relaxation techniques that increase circulation and range of motion, improve posture, and restore vitality. They can be practiced regardless of age or yoga experience, and are combined in sequences, ranging from quick 5-minute stretching breaks to a 15-minute practice at the computer, to 30-minute at-home sessions designed for morning energy and evening relaxation. A special "Everyday Yoga" section presents lifestyle tips that help you learn to alternate mouse hands, strengthen your core, schedule computer-free days each week, and make time for joy. Book jacket.

pt. 1. Moving forward: the human body in the technological age — Necessary steps and changes — How yoga can help — A healthy musculoskeletal system — Chairs and the human back — RSI: what and why — The physiological effects of stress — How to use this book — pt. 2. Desktop yoga — Take a break! Balancing practice with computer time — Practicing at work: issues and suggestions — The poses: take a break from your computer — Seated posture — Seated mountain pose with basic arm stretch — Reverse prayer pose — Seated eagle pose — Seated cow pose — Seated back bend pose — Seated twist pose — Seated thread-the-needle — Standing forward bend pose — Seated forward bend pose — Seated neck stretches — Seated lion pose — Chair dog pose — Inverted legs relaxation pose — Breathing awareness and meditation — pt. 3. Computer-free yoga — Dedicated yoga practice for people who spend long hours at their computers — More poses: away from the computer — Standing side-stretch pose — Supported spine-stretch pose — Supported shoulder-stretch pose — Downward-facing dog pose — Gentle sleeping yogi pose — Reclining twist pose — Bound angle pose — Letting go pose — pt. 4. Putting the poses together — Yoga practice guidelines — Cautions and working with injuries — Optimizing benefits — Yoga practice sequences — Making space — Take a break — Working yogi — Energizing practice — Evening transition — pt. 5. Everyday yoga — Yoga throughout the day — Daily mindfulness practices for stress reduction and a healthy immune system.