Daisy Yoga

WELLNESS AT WORK

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Stress-Busting Yoga Moves You Can Do at Your Desk

For people in certain careers, a desk is something you literally can’t escape. While working at a call center, trading on a computer, or managing a welcome desk, you can’t do your job unless you are planted at you desk.

This was true for me when I worked as a work-life counselor at a benefits company call center. Leaving it for even a moment meant I might miss a call and wouldn’t be able to do my job. You can read more about this experience here.

Last year, I revisited this company to teach a seated yoga workshop in one of their conference rooms. Knowing the stresses that these people go through on a daily basis helped me develop the De-Stress at Your Desk yoga system, a series of poses that uses your chair, desk, and walls as useful props. Below are instruction in three of the simplest stress busting poses. You can do these moves and still do your job!

Half Dog — You may have done downward dog in a yoga class. This version of the post is a lot less physically straining and a lot more relaxing. Place your hands on top of a table or desk (or push them against a wall if you are in a desk-less office). Your body should be in a reverse “L” shape, allowing you to get a big stretch on your upper back. Focus on relaxing the space between your neck and your shoulders. Breathe.

Seated Chair Twist — Maybe you’ve done this one on your own naturally. Sit in the chair, keep your glutes firmly on the seat, grab the right armrest with the left hand, and twist to your right. If it’s possible (and not too awkward or uncomfortable), grab the back of the chair with your right hand. Repeat on the other side.

Standing Forward Fold — Sometimes a rush of blood to the head is just what we need to get the day going! This one is quite easy: Stand up, and fold forward, tilting from the hips. Let your head, arms, and entire upper body just hang like a rag doll. Let your head be heavy like a bowling ball. You can even grab opposite elbows and sway side to side to intensify the stretch. Go even deeper by grabbing the backs of your calves, face reaching towards your shins. Roll up to standing slowly, leaving your neck and shoulders heavy until the very last moment. Then, relax your arms beside you, bring the shoulders down and back behind you, straighten your neck, and feel your perfect posture.

Enjoy these stress-busting poses that you can do at your desk!

Art by James Kelley

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A Friend’s Eyewitness Account of the Nepal Earthquake

On April 10th, I left Kathmandu, Nepal, after an inspirational wellness retreat with Elev8Nepal. We spent ten days in the highly spiritual nation, staying in Pokhara for the majority of the time. However, the capital city of Kathmandu and its historic world heritage sites left a tremendous impression on me.  On Saturday, April 25th, a devastating earthquake hit the nation of Nepal, and brought destruction to the capital. It is with sadness that I share that many buildings and temples that have stood for centuries crumbled under the magnitude of a 7.8 magnitude earthquake.

Saturday morning, I awoke to read a status update from Brian “Soloman” Steadman, a friend I met on the retreat, who stayed behind to spend more time Nepal. His story and photos will add to the many to come as the dust settles in Nepal. Below is his startling eyewitness account to the disaster:

This morning, I left Lumbini to Kathmandu with a friend I’ve been traveling with named Mirjam. There was a terrible storm last night in Lumbini and I was glad that it had cleared enough for us to fly out. We got to Kathmandu and checked into a hotel and took a nap. I woke up from the nap and started planning out my day when the building began to shake.

At first, I was just shocked and in disbelief. “Is this really happening, is there really an earthquake?” I quickly snapped out of it, ran to a pillar in the room, and hugged onto it. Mirjam got up and I shouted at her to find a doorway or pillar. She ended up running to the pillar I was under. I was surprised at how long the quake lasted, and was scared that it might become more intense. We watched out the window as the three story building next door started to collapse under the shaking. Half of that building is gone now, and I don’t think anyone was in it, thank God.

After it stopped, we just heard screaming from outside, and I could only think of the worst. We ran to grab essentials and get out of the building. We ran out of our hotel, and saw that a temple just outside of the alley our hotel was in had completely collapsed. All I could hear was the sound of women and children crying. I went to the building and someone said that there were people in there when it had fallen, and a large amount of Nepali men were busy trying to clear the rubble. They had already pulled one person out of the rubble. I tried to find a place to join, but there were already too many people working on it. At this point a strong aftershock hit, and everyone started screaming and running for cover.

Kathmandu consists of many very old buildings that are around four to five stories high, all made of very old brick and mortar. The streets are very narrow and there is no place to go that is out of the way of falling rubble. We were told that Patan Darbar square would be safe, as it has a larger clear area. We went down the street to the square. Before we left, the men managed to pull another person out of the rubble.

Durbar square consists of a palace and five or so very large temples. When we got to the square we found that two of the temples had completely collapsed. People were already trying to dig out the rubble to save the people who had been in the temples when they fell. I ran and joined in digging out the rubble, and Mirjam went to get water and food for the workers. I worked for around an hour and a half clearing rubble and trying to save some of the woodwork of the 1600 year old temple, but we didn’t find anyone. At this point the military showed up and took over. All the while there were aftershocks. Whenever one hit, people began screaming at the sky, which I’ve found out is a Nepali custom to prevent more earthquakes.

I was walking away when someone came up and said my name. It was Niraja,n a Nepalese guide I had befriended when I was last in Kathmandu. He was also helping to clear the rubble, and we all left together. He was in northern Kathmandu in a bus when the quake began. He said that when it started, people tried to run off of the bus, but the quake was so intense it rocked over and fell on those trying to flee. He said that at least three people died. He also said that a mutual friend of our’s named Rabin had also been in Patan Durbar square, and had apparently gotten buried under the rubble of the other temple I had not been digging on. They had pulled him out after an hour of being buried and he’s ok and currently in the hospital. He also had heard that Dharahara tower had fallen and killed over 120 people.

We walked around Patan, checking the damage to the buildings and temples. There are cracks and loose masonry in all of the walls, and some buildings have partially crumbled. We went to the Mahabuddha Temple, and it looks fine. We thought we were safe and that the earthquakes had stopped when another hit. The 50ft high stone temple began to sway in front of us, and we ran. Luckily it didn’t topple. After this we decided to go straight to Narajan’s family home. It is in an area that does not have tall buildings, and is very sturdy. Both Mirjam and I are staying here for the night, as there is an earthquake warning in effect. Local legends say that when an earthquake hits, another one hits later in the night. We went to our hotel to pick up things and the manager was glad that we had already found a place, as he was having all the guests go to locations that are more safe.

We went and picked up some food at the remnants of what was supposed to be a local Lakshmi festival. We then went to the market, which is alive and well, and got supplies for dinner. One of the people we met says that the small villages outside of Kathmandu have been leveled, and his grandfather’s house is gone. There hasn’t been an aftershock for a while and I think the total has been 13 quakes in the past 6.5 hours. The family is cooking a big Thali to calm everyone’s nerves and things have began to quiet down a little. Hopefully this is it for the quakes.

Photos and status update by Brian Steadman. Status update edited by Lauren Coles

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Super seed granola, oh my!

If you are into chia and amaranth, this is your dream granola. Gluten free and filled with nutty goodness, enjoy this simple recipe.

I learned about this granola while on a trip to the Riviera Maya. It contains a mix of delicious and healthy seeds that are known for their health benefits. Credit is due to Chef Edgar Chavez of the Belmond Maroma resort in Mexico.

Sweetened with pure 100% maple syrup, it can be a little pricey to make, but trust me, it’s worth it.

Recipe:

5 1/4 cups of oats 3/4 cup amaranth 1 cup of chia seeds 1 cup walnut 1 3/4 cup sunflower seed 1 1/2 cup pumpkin seed 2 1/2 maple syrup 1 1/2 cup of vegetable oil 1/2 cup vanilla

Procedure: Mix all ingredients well. Place in a baking pan lined with parchment paper. Bake at 325, mix every 15 min to prevent clumping. Cook for 30-60min

Store in a covered container, and keep in a cool, dry place. Eat it by itself as a trail mix, mix in yogurt, and enjoy the health benefits of the super seeds.

Sometimes I’ll bring a batch to share with office yoga clients. Feel free to make a request for it when you book your next office yoga class with Daisy Office Yoga!

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Turmeric Carrot  Macaroons

Sweetened with honey and coconut, make use of your leftovers from the juicer. These exotically flavored and healthy vegan cookies are sure to be a hit, and you won’t waste any of the nutrients left over from juicing! Instead of using juicer pulp, you can also grate raw carrots, turmeric root (can be found at Indian grocery stores), and apple.

Turmeric is a healthful herb that has amazing healing properties that have been known by Ayurvedic practitioners for centuries. This video explains a little bit about the history and health benefits of this magical root.

For my batch of cookies, I modified the recipe from the Hurom Juicer recipe book.

Process in your juicer:

2 small turmeric roots

4 carrots

1 apple

Drink the juice, use the pulp for the cookies.

If you don’t have a juicer, put about half that much grated. Macaroons may be softer.

Mix pulp with:

1/2 cup honey

1 cup flour (any kind will work)

dash of salt

1 1/2 cup sweetened shredded coconut

Mix up all the ingredients. Bake at 325 degrees until golden brown, about 15-30 mins.

Enjoy!

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Try this 10 minute destress...super simple. Do it in your office or anywhere. Enjoy.

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Yoga is Not a Sporting Contest

We read The Heart of Yoga by T.K.V. Desikachar in yoga school at Laughing Lotus. It's a text that I highly recommend and use in my teaching frequently. I came across an inspiring quote today while re-reading the section titled "The Foundation of a Yoga Practice." Desikachar says:

"...the practice of asana is not a sporting contest. Just because one person can bend forward further than another does not necessarily mean that she is more advanced in her yoga practice."(p11)

Thoughts like "I can hold my headstand the longest," or over-practicing a difficult pose today because yesterday, you finally found balance; Thoughts like "I'll never be as flexible as her" or "I'm not even going to try because I'll know I'll fall." These are the thoughts that stop us from finding the highest potential of our true selves. We become stuck in the ego and attachment to the asana practice that we fail to use our yoga time as a tool to find our true self.

In the beginning of a yoga class, I tell my students to breathe and forget everything else. Listen to the sound of your breath in this moment, and feel your heart beating. Connect with your body. This is "yoga". Yoga is the union between your mind, breath and body. For me, asana, or yoga poses, help me find "yoga." Feeling connected to my body in a yoga pose quiets my mind, and frees me from anxieties.

Yoga is not a sporting contest. Feel free to embrace yoga in its simplest form and advance your practice at a pace that's right for your body, and practice often. Practice with teachers and friends that inspire you, and practice alone. Be reminded that your personal yoga experience is not something that has to be compared. Be private about your yoga practice, or shout out about it to the ends of the earth, but most importantly, be comfortable in your body and your self.

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Why Yoga is for Everyone

I teach yoga to teenagers at the Lighthouse Guild for the Blind every other Saturday. It’s inspiring to be around a dynamic group of young people who are willing to take risks and embrace new experiences. This group of teens is filled with strong young people who can keep up with a challenging yoga class. Visual impairment does not limit a person’s ability to do yoga. In fact, yoga can be done by anyone who has the ability to breathe.

In today’s trendy yoga world, it’s easy to be intimidated by yoga selfies and spandex, but yoga at its core is so much more. Yoga has the power to build confidence by allowing people to spend time being aware of their breath, mind, and body. You’re able to control your thoughts better, and tune out the bad ones. The practice of yoga is so much more than just yoga poses.

I learned how accessible yoga was during a retreat at Sivananda Yoga Ashram in 2009 while leading a weekend retreat for my teen yoga class at a public high school. There was a group of yogis from the deaf community who welcomed us into one of their morning yoga classes. The teacher led the yoga class in sign language; this simple modification allowed yoga to become accessible to the community.

With a few modifications, yoga really is accessible to all. It’s completely possible for people with disabilities to learn yoga. Combine chair yoga with traditional yogic breathing exercises and meditation, and you’ve got a well-rounded practice for someone who uses a wheelchair.  And teaching yoga to the visually impaired requires detailed instruction, but isn’t much different than teaching sighted people. People with disabilities should consult a doctor before starting a yoga practice, and find a teacher who can make necessary modifications based on their needs. This is also true for people without disabilities.

In the spirit of welcoming all populations into the yoga community, I’m in the process of creating short yoga instruction podcast. It’s been created with the visually impaired in mind, but can be used by anyone looking to have a short 5-10 minute stretching session. These podcast classes can be done anywhere, with no equipment, and wearing comfortable clothes. I’m hoping that this will be a small step towards making yoga a friendly and accessible practice for everyone. 

Stay tuned for a link to my first podcast!

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Souping is the new juicing, according to Yoga Journal. My nutritionist friend even told me that bone broth dissolves cellulite. I don't have any sources for that fact, but it makes me thing maybe souping is to 2015 what juicing was the past few years.

Regardless of the hype, soup is a nourishing meal that’s easy to make. If you’re a vegetarian, you can substitute the bone broth with a veggie broth, and add extra beans for a protein boost.

Making soup my way doesn’t require much exact measuring. Soup is made of broth, veggies, and sometimes a protien or grain-think chicken, beans, or rice. Below, read my easy soup formula.

Broth: First, fill a pot 2/3 or more with water. Add broth making ingredients like bones (sorry if that’s gross, veggie friends). Let the soup making ingredients boil for 1-2 hours. Then, strain out the gross stuff.

Or, make veggie broth. If you don’t have time for that, just use a whole carton if store bought broth.

Veggies. For this soup, I added  one carrot half an onion Cubed peeled sweet potato Chopped Green onions One red pepper

Protein, legume or grain. The options are endless. In this soup, I strained and drained a can of white beans. Mung beans are a delicious choice for legume in this soup, as well.

Add spices. I really like thyme with this specific recipe.

When the soup is done cooking, add a handful of kale. Mix into the soup. Serve and enjoy!

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Yoga to Cure Your Hangover!

It happens to the best of us: a fun night turns into a painful morning. The dreaded hangover! What if there were a few simple yoga poses you could do to feel better?

I know--the last thing you want to do while hungover is yoga. But these poses aren't heat building or fast moving. Instead, you'll lie comfortably in these semi-restorative yoga poses. These simple yoga poses will get you from nauseous to normal fast.

  Legs up the wall

Lie on your back, with your legs up the wall. This pose will ease your nausea by allowing the diaphragm relax away from the stomach. Stay here for 5-15 minutes. To come out of it, roll onto your right side in a comfy fetal position. Stay for a few moments to regulate blood flow.

  Goddess pose

Sit with the soles of your feet against one another, knees falling out to the side. Gently lower your way to lying on your back. Place your hands wherever the feel most comfortable: on the hip crease, on the belly, behind your head, it really doesn't matter. If your hips are feeling sensitive  place pillows or blankets under your knees. Hold the pose for 15-30 minutes.

Gentle reclining twist

The key word here is gentle. Lie on your back with your knees bent, and the soles of your feet on the ground. Drop both knees on the ground to the left, and turn your head to face right. Relax. You can even put a pillow between your knees to make this more relaxing. Stay here for 5-10 minutes.

Sometimes, a hangover can completely destroy your day. Give these poses a try, and feel better fast!

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She plagiarized me.

A girl named Tiffany just plagiarized an article I wrote. It reminded me of students I had while I was a high school teacher. I’d have to copy and paste sentences from their essays, and find the exact article they turned in as their own.

A few days ago, I wrote an article called Is Your Office Space Yoga-able: the 5 best places to do yoga in your office.

Today, I found this:

This girl took my article and posted it as her own. This article was inspired by a new client, who asked me about where we could practice yoga in her office. It was here I realized I am at a point in my office yoga profession where I can let yoga happen anywhere.

This was the first article of mine that has ever been shared beyond my personal group of friends and supporters. And Tiffany took credit for this work, posting on some blog for a chiropractor’s office. It felt like I had been robbed.

This is my first time experiencing plagiarism from the perspective of the author. It feels cheap to be robbed of your words and ideas. When I was a high school teacher, it felt cheap that a kid couldn’t take the time to write his own essay, thinking he could get away with copying and pasting something from the internet.

This plagiarism would have affected me less if she had only stolen my words. Instead, Tiffany took my ideas and changed the words into her own, perhaps truly believing that it wasn’t plagiarism. I doubt that when Tiffany stole my article, she knew that I was a 29 year old who left her teaching job to start a yoga business and follow a dream. And I certainly doubt she realized that this article feels like my big break, and she’s taking credit for my ideas.

So for all the Tiffany’s out there, who take plagiarism lightly, think about the authors. Find your own voice.

Update 10/10: Tiffany's article has been taken down from the site. It seems that a social media marketing company manages this website's blog, and it was one of their employees who plagiarized my article. At the high school where I used to teach, the plagiarism policy was that the person would have received a F grade, and not been eligible for a letter of recommendation for college applications from the teacher whose assignment the plagiarized. What are the consequences for plagiarism when you're a writer as a job?

Update: The article was taken down, and the person who plagiarized the article was let go from her writing job.

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Tea, milk, and honey bath

The weather is getting colder, and there’s noting like a warm bath during the colder seasons. Baths are also great if you have aching muscles, which is why I created this wonderful bath. 

Did you know that your skin absorbs what’s in the bath? Below is my recipe for a wonderful fragrant and detoxifying bath that makes your skin soft.

Ingredients: Tea (any kind. I used maple tea!) Milk Honey Baking soda

Run the water really hot, and drop 2-4 tea bags into your bath.

Add honey. I used what was left of an old jar of honey, about two tablespoons full. 

Add baking soda and milk. I didn't measure, but poured a generous amont in. Watch you bath get nice and foamy.

Soak in the bath for about 30 minutes. Rinse the bath really well after to prevent stickiness left over from the honey.

This is such a simple recipe, and there are plenty of other detoxifying bath recipes out there. What your favorite?

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Chia Lemonade!

Right now, I’m obsessed with adding chia to liquids and making amazing drinks and puddings.

Chia lemonade is my new favorite healthy drink. The lemon is cleansing and refreshing. The coconut water is just sweet enough to make it taste like lemonade. There is no added sugar, and the chia seeds add a punch of protein into the mix, creating a fun texture.

Recipe:

Add the juice of half a lemon to a cup full of coconut water. Add more to taste.

Pour in 1-2 teaspoons chia seeds. Mix really well, you don’t want clumps of chia in your drink. Refrigerate for 5 minutes or more.

Enjoy!

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Chia Lemonade

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Yoga as a Tool for Loving Yourself

Yoga is a transformative practice. I found yoga when I was seventeen years old, losing my battle with weight after taking a job at an ice cream shop. The gym across the street offered discounts to local employees, so I joined. This was a few months before prom, and I was determined to look my best during this teenage rite of passage. Learning yoga changed my direction in life by teaching me how to love myself.

In high school, I was athletic, but did not appear physically fit. I played sports, but even in my peak shape, I didn't feel confident in my body. In fact, I struggled in my relationship with my body, due to a traumatic event in my teen hood that is all too common among young women. Exercise felt like punishment. I remember going on long runs, purposefully bringing myself to the point of pain as a way to deal with inner emotional struggles. I was convinced that I was fat, ugly, and unworthy of love, and pounded the pavement to rid myself of that person.

I remember my first yoga teacher. He was a husky gay man, who had a sing-songy voice and gentle instructions. He was funny, understanding, but always pushed us to go further. I sweat more in his class than I ever did on one of my punishing runs. He demonstrated poses that seemed impossible, but I learned how to do them, learning to make anything possible.

Over the course of a few months, my body transformed. Honestly, it was mostly my own perspective of my body that changed. This gift of yoga let me see myself beyond my flaws; it let me enjoy being in my body, and surprised me with what I could do. Yoga changed my life by teaching me to love body.

It's difficult to describe the internal change that happens when one practices yoga regularly. The Sanskrit word Yoga translates to union. I like to describe it to my students as the union between the mind, breath and body. When you are focusing only on those things, worries of the past or future can float by you like a river: you can let them flow by without jumping in and getting lost in them. You can be fully present in the moment, clear your mind, and come out of class with fresh perspective on life.

Nowadays, I'm still curvy, but I carry my weight in the right places. As I’ve grown to love my body, I’m no longer as affected by the way I look on the outside. More often, I am pleasantly surprised by my own strength, and what my body is capable of. Yoga gives us a chance to know our true selves, and quiet the inner voice that often yells negative thoughts. It gives us the space where we can learn to love ourselves.

When I was accepted into the NYC Teaching Fellows program to teach high school Special Education in 2008, I decided it was time to be trained in how to teach yoga. I was assigned to teach yoga as an after school class to young women who had failed gym, and I lead my class with the knowledge that yoga had the power to change people's perspective of their bodies. I shared the story of of how I started when I was their age, feeling overweight and unconfident. I shared how yoga changed my body, and so much more.

More recently, I’ve taught yoga to blind and vision impaired teenagers at Lighthouse for the Blind in New York City. My goal is to teach them that they are not limited by their lack of vision in the practice of yoga. This summer, I was able to safely teach my students how to do a handstand, using the wall as a support while I safely spotted them. Many students were happily surprised by what their bodies are capable of, regardless of their disability. My favorite memory is a student crying tears of joy, thanking me for believing in him. In truth, this student learned to believe in himself, and yoga was a tool I used to teach him this. This is the kind of work that inspires me.

The main business of my company, Daisy Office Yoga, is to bring yoga into corporate offices. This year, I am expanding the business to bring yoga to under served populations. For every new client that signs up for a regularly scheduled office yoga class, Daisy Yoga LLC will bring yoga to a community in need, focusing on youth and people with disabilities. I’ve seen the impact that yoga has on my students, and hope that this new initiative will further the positive impact of yoga into communities that otherwise wouldn’t be exposed to it.

As a teacher, I recognize the power of yoga as a tool for learning how to love yourself. No matter what style or level of intensity, yoga teaches us to stay focused on the present moment, quieting any negative thoughts, giving us the space to get to know who we really are outside of past experiences or future worries. Often times, inside this space is where we find love.

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Reflection: The One Minute Meditation Challenge

Recently, I challenged my friends and clients to do the One Minute Meditation Challenge. I invite you to try it yourself, and write your reflection on the experience in the comment box below.

How did this method of meditation fit into your work day? Along with your experience, please share your line of work, and any other info that might help other people try the meditation challenge! 

Personally, the One Minute Meditation Challenge gave me a new perspective of time passing by. It forced me to stop what I was doing and sit, observing my breathing and the sensation of being seated. Previously, I didn't have such a keen awareness of myself in relation to the passing of the time while working sedentarily.

The one minute meditation challenge forced me to literally stop and be completely in the moment, for one minute every hour. It didn't disrupt my work flow. In fact, each minute meditation gave me a fresh start! As the founder of an office yoga company, When I'm not teaching classes at offices, I'm blogging and working on some of the more sedentary tasks of running a business. Forcing myself to stop for a minute, being aware of my body seated comfortably, was fun, easy, and went by quickly. 

Read about the one minute meditation here, and please write your own reflection in the comment box!

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Yoga to Survive a Stressful Job

Often, I am asked how I came to be so passionate about yoga in the workplace. The answer is simple: I’ve had the experience of being tied to a desk all day. I had an office job as a work-life counselor at a call center on Wall Street. I worked at an EAP, an employee assistance program, that was provided by employers through a benefits company.

Though the office was literally on Wall Street, we did not deal with finance; we dealt with stress. Tied to a desk, I was answering calls from stressed out people from all over the country, and finding a way to help. Usually, I’d email them educational materials specific to their problem. Sometimes, I’d transfer the person to a licensed therapist who was qualified to deal with more serious issues.

My point is that I had to be at my desk in order to do my job. Leaving it for even a moment meant I might miss a call and fail to provide the service that corporations were paying us to do. This is a common trend amongst most office workers: you are chained to your desk.

I was lucky enough to arrange an alternate schedule with my manager, changing my hours from the traditional 9-5 to 12-8. This schedule was not ideal for people with families or loved ones at home, but it was doable for me. I would wake up every morning and make the 7am yoga class. Afterwards, I biked home, showered, and napped until 10:30. The leisurely morning, filled with time to work on myself, prepared me for a day tied to my desk.

As a former office worker, I realize that a change in schedule isn’t realistic for everyone. But it’s difficult to thrive in a life tied to a desk. Stress and even resentment towards the job can build up. And it’s easy to take this stress home with you, pouring it out on your loved ones or relying on unhealthy habits.

Before I used yoga as a tool to survive the workplace, I would go on the internet while at my desk, reading mind numbing websites to distract me from the stress of work. I did this a lot less when I took time to build a regular yoga practice; I became more productive, and less distracted.

Through my office yoga company, I have the privilege of teaching yoga to employees whose companies believe in offering a structured break from their desk. They are so lucky. However, not all office workers have the luxury of an on-site yoga teacher. I am making it my mission to help those who are just like I was: tied to the desk, in need of a break. Please read my huffington post article about how yoga can help you de-stress, even if you’re stuck at your desk all day.