Tuesday, March 17, 2015

Yoga for Writers

As each of us knows all too well, sitting ourselves down in the chair and working is the only way to find success as writers. Unfortunately that process can also lead to some aches and pains, not only emotionally, but physically, as we hunch over our computers sitting on chairs that may or may not be comfortable.

That's why this month I decided to team up with Janna, from YOGA Joy to discuss how to keep flexible during those long writing periods where the muse is being particularly helpful and our bodies are taking the toll.

"Incorporating yoga stretches at work is particularly important for people whose jobs require them to sit at a desk in front of a computer for long hours. The following stretches can help with neck and back strain and increase flexibility of the fingers and hands," says Jana (RYT).

1. Head & Neck
Keep your shoulders relaxed, inhale and then let your chin drop to your chest from its neutral position, breathe and hold for 3-5 seconds. Lift your head back up to neutral while inhaling and then exhale and turn your head left, breathe and hold, then turn head right, hold and breathe. Inhale and return to neutral, exhale and move left ear toward left shoulder. Keep breathing for 3-5 seconds. Inhale return to neutral and then shift to move right ear toward the right shoulder.


2. Seated Cat-Cow Stretch
Bring both feet flat on the floor. Bring your hands to your knees. On an inhale, tip the tailbone up and arch the back while gazing up - make sure to keep your neck straight. On the exhale, round the spine and shoulders while tipping the chin toward the collar bone. Repeat for 3-5 breaths.


3. Seated Spinal Twist
Turn to sit sideways in the chair. Bring both feet flat on the floor. Inhale and lengthen your spine and then rotate towards the back of the chair. Relax shoulders and take 3-5 breaths before doing the same thing on the other side.

4. Seated Warrior I
Sit on the front edge of a chair. Straighten your spine. Inhale and turn to the right, straighten your left leg behind you while bending your right knee. Place both hands on the bent knee and find your balance. Then when ready lift your arms. Hold for 3-5 breaths.

5. Wrist and Hand Stretch
Rotate hands to the outside of your body so that the wrists face the computer and the fingers face the edge of the desk. Gently lean into the wrists and flatten palms as much as possible. Then open palms and spread fingers. Begin curling pinkie, then ring finger and continue until thumb is curled into a fist. Repeat to relax muscles. Gently fist hands and circle wrists one direction and then the opposite way. 

Take the time to stretch and then enjoy the rest of your writing day!
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D. Jean Quarles is a writer of Women's Fiction and a co-author of a Young Adult Science Fiction Series. Her latest book, House of Glass, Book 2 of The Exodus Series was written with coauthor, Austine Etcheverry.
D. Jean loves to tell stories of personal growth – where success has nothing to do with money or fame, but of living life to the fullest. She is also the author of the novels: Rocky's Mountains, Fire in the Hole, and Perception. The Mermaid, an award winning short story was published in the anthology, Tales from a Sweltering City.                                                                                              She is a wife, mother, grandmother and business coach. In her free time . . . ha! ha! ha! Anyway, you can find more about D. Jean Quarles, her writing and her books at her website at www.djeanquarles.com                                       You can also follower her at www.djeanquarles.blogspot.com or on Facebook.

4 comments:

  1. This comment has been removed by the author.

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  2. I tried Janna's stretches and I feel much better. Those wrist/hand stretches are amazing for hard working fingers, hands and wrists. I recommend downward dog pose because it gets blood flowing to the brain. Janna's yoga stretches are convenient and easy to do when racing to complete a deadline.

    Debra Toor. Author of Survival Secrets of Turkey Vultures
    www.ecostoriesbydebtoor.com

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    Replies
    1. Thanks for your comments. I found them wonderful as well.

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    2. Super D, Jean. Just what I needed. I've been hanging over the computer for far too long in the day and shall end up with a hunched back if I'm not careful, while my poor little fingers have been so sore and crampy. Shall log in later with an update on progress.

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