Available on Amazon.com, the above book reveals some sobering facts that even if you do yoga or any other type of exercise daily, it's not enough if you are sedentary the rest of the day.
Do simple mini-movements throughout the day and for me this means including mini-yoga sessions - i.e., yoga poses and movements that you can do at your desk in your office.
I have written several times about how you can incorporate/slip yoga poses into your day at the office. The importance of doing this, however, became especially clear after learning several key ideas Brian Johnson's synopsis and discussion of Sitting Kills, Moving Heals in his Philosophers Notes video below:
Some of the key points that Brian highlights from the book include:
1) Sitting all day, every day, has the same type of detrimental effects to our health (i.e., rapidly losing bone density, aerobic capacity, and plasma volume as well as accelerating brain atrophy and aging - whoa!) that astronauts experience when they spend time in outer space without the benefits to the body that gravity provides.
2) A once-a-day exercise regime is insufficient to replace being active the rest of the time (yikes - my daily yoga practice and trampoline jumping is great - but not enough if I am sitting all day, the rest of the day!).
3) An effective solution is to add "small, brief, yet frequent muscular movements" throughout the day. These can include getting up and standing, moving one's hands while talking, moving one's arms out to the side a few times per hour. Even "simply standing tall" and walking tall helps you to work against gravity and stretches your body out and lengthens your spine which is highly beneficial.
Well, why not also include certain simple yoga poses that you can do at your desk such as the side bends shown below which can be done in just a couple of minutes without a mat.
For complete instructions on these side bends, read one of my old blog posts at: http://athomeyoga.typepad.com/at_home_yoga_with_laura/2009/10/hatha-yoga-for-beginners-how-to-do-the-yoga-side-bends.html.
In my book, Yoga at Home: Gain Energy, Flexibility, and Serenity in 20-30 minutes a Day which you can find at: http://www.amazon.com/dp/1453898360, you will find poses such as the yoga neck rolls and backward hand clasp that can also be done easily at your desk.
Another great resource for learning mini-yoga practices is from Yoga Sparks, a book that I have highlighted in the past that has an entire section devoted to "at work practices" which you can find at: https://smile.amazon.com/Yoga-Sparks-Practices-Stress-Relief/dp/1608827003/ref=sr_1_1?ie=UTF8&qid=1468185115&sr=8-1&keywords=Yoga+sparks.
Your daily yoga practice is a must! But, also slip mini yoga sessions (along with other movements) into your day, throughout the day.
Laura Venecia Rodriguez, The Beginner's Yoga at Home Coach