Karen Repassy: Taking yoga beyond the mat and into everyday activities

Many of our clients at Winter Garden Yoga rave about the benefits they receive from a regular practice on the mat, but they also share the many benefits they receive off the mat. Many of the postures and movements we do on our mat can be practiced in our everyday activities — from getting out of bed, sitting at a desk, sitting at a stop light, or standing in the line at the grocery store.  

Stopping and take just one or two minutes out of your day for a “yoga break” can leave you feeling invigorated and can also lower your stress levels. 

Below are four ways you can integrate yoga into activities you do throughout the day:

1. Getting out of bed. Bring your knees to your chest one at a time. Gently drop your knees to one side, doing your best to keep your shoulders flat. Take five long, deep breaths. Gently bring your knees to your chest and drop your knees to the other side, doing your best to keep your shoulders flat. Take five long, deep breaths. Bring your knees to your chest and take five more deep breaths and start your day. 

Twisting poses leave you feeling invigorated and relaxed at the same time, so you start your day off with a balance of energy and calm. 

2. Sitting at a stop light. When you are safely sitting at a stoplight in your car, take a moment and sit up tall with a straight spine keeping your foot on the brake and your hands on the steering wheel. Take a deep breath in and shrug your shoulders up to your ears. Then take deep breath out and bring your shoulders back and down. Do this for the length of time you sit at the stop light. 

This is a great way to release tension and help you feel calm. 

3. Sitting at a desk. Check your posture periodically when you are sitting at your desk. If you notice your spine is flexed and rounded, your shoulders are rolling forward, or your neck is jutting forward, it is time sit up tall. Take a moment to straighten your spine. Bring your shoulder down away from your ears and bring your ears over your shoulders. Take several deep breaths and continue refining your posture as you continue to work. 

If you have a little extra time, add a twist. Sit up tall toward the edge of your chair. Bring your left hand to your right knee and bring your right hand behind your right hip. Sit up tall, inhale and twist to the right using your torso muscles to move not your arms and exhale. Sit up tall with each inhale and twist with each exhale. After five breaths, turn your head back to center and then turn your whole body. Do the same on the opposite side. Sit up tall and resume your work. 

Checking your posture throughout the day can help ease back pain, give you more energy, and improve your mood. Twists will give you more energy and help you release stress. 

4. Standing in line at the store. Another time to check in with your posture is while standing in line at a store. Practice what we call anatomical alignment. Make sure your feet are facing forward, your knees are over your ankles, your hips are over your knees, your shoulders are over your hips, and your ears are over your shoulder. Stand tall and make your spine straight. Start deep breathing. With each inhale get a little taller. Do this until it is your turn to checkout. 

Experts say good posture can help alleviate aches and pains in our body, help us breath deeper and leaves us feeling strong. 

These are just a few ways you can integrate yoga into your everyday life.

Always get clearance from your doctor or health care provider before beginning any new exercise or nutrition program. 

Karen Repassy is a professional nutritionist and certified yoga instructor at Winter Garden Yoga, located at 12 W. Plant St. in historic downtown Winter Garden. She is certified in functional yoga iInstruction and metabolic-effect nutrition. For more information, visit wintergardenyoga.com, call (407) 579-9889 or email admin@wintergardenyoga.com.