aliando agile IT service management, agile ITSM, Dana Stoll, agiles IT service management
aliando methods for agile IT service management, agile ITSM, Dana Stoll, agiles IT service management
aliando agile IT service management, agile ITSM, Dana Stoll, agiles IT service management
aliando methods for agile IT service management, agile ITSM, Dana Stoll, agiles IT service management
aliando methods for agile IT service management, agile ITSM, Dana Stoll, agiles IT service management

Minimalist Yoga Routine · Mar 25, 11:01 PM

The activity regimen that’s better than nothing. Let’s assume you’re completely out of shape. You’ve just let yourself down, gained way too much weight. Shit happens. Time and again, if need be. So you’re trying to get back in shape. But going to fitness studio is just completely out of sight. After many of the so called “home” training regimens you tend to feel sore or worse, they stress your joints, or somehow don’t bring your body back to proper balance. [Alternative PseudoScience in Movement]

Those exercises may simply be too hard for you to do. Let’s admit for a second: You’ve let yourself down. A ton of sitting brought your body ability back to stage one. You can still walk, or even run just fine. But what with all the rest? A child can move better than you? It’s not surprising. You moved way less than a child, and if you moved, you moved way different. You now have two options.

First, you may just start to move like a child again. Throw a Yoga blanket on the floor, and start rolling around on it. Crawl. Honor the limits of your body, but play and see what you can do. Anything goes. If you really roll and crawl around like a toddler, you’ll find this pretty exhausting. Good. One way to get going. Don’t think of doing any exercises, just take your 15 minutes that you do move like the child.

Second, you may think that adults shouldn’t behave like that. A lot of adults stop learning because they refuse to fall down. So if you’re too old to move like a child, we need to take you even further back: baby steps. There are a couple of exercises that can get you going.

If you really want to regain your balance, these physical exercises should keep you well in the center. Most exercises that people usually practice, won’t do that. If you’re out of shape, and do squats, you’ll bend forward, and whatever you do, it’s not proper, centered squats. They’re simply too difficult for the tendons and muscles around your knees. If you try push-ups, you’ll bend your spine, work some on the pecs and triceps, and be all but centered. So here are a couple of easy exercises that will keep you centered.

1. Sway up and down on the balls of your feet. The heels are not allowed to touch the floor. Keep your weight equally balanced and start from a shoulder width position. Your main objective is not to make this exhausting, but to rythmically sway up and down about two times per second while staying straight upright and keeping your balance. If you want, you may raise your hands above your head, maybe even bring your palms together (but don’t lock your fingers). But most importantly: sway up and down and keep your balance. If you lose it, restart. Your goal is to manage a minute without falling over.

2. Do mini-squats. Mini-squats are not squats. Put yourself into the same starting position as if you were doing squats. Feet a shoulder width apart, pointing forward, your butt tucked in, back straight. The position of your arms and hands is not important. Now bend your knees just a bit and sway up and down, also at a steady rhythm of two times per second. You cannot really move much. Your goal is to keep the centered posture. If you lose it, recenter. Try to work up to a minute of swaying with good posture. You can do this exercise practically anywhere during the day. The goal is to keep you centered and re-vitalize the tissues of tendons and muscles around your knee joints (instead of over-stressing them).

3. Pray. Well, don’t really pray. Stand up straight and put your hands in front of your chest as if you were praying. Now shift both hands to your left shoulder without your palms losing contact. Then to the right. Back and forth. You’ll notice that the rest of your body has to reflexively counter that movement to keep balance. That’s the plan. Move your hands back and forth between your shoulders this way for another minute.

4. Hoola-hoop. No hoop required. Stand up straight. Now raise your hands above your head so your palms are touching. Keep your elbows straight and stand upright. Now make small circles with your touching hands above your head. Your whole body will have to counter this movement, particularly driven from your hips. That’s the plan. One small circle per second should be enough. Try half a minute, then change direction. Goal: Keep your center and keep moving at the same time.

5. Kettcar. Obviously not, you’re too big. Sit in your office chair. Put your palms on the table and push down lightly to stabilize your upper body. Now raise your knees from the floor just a little bit, and alternately sway them up and down. Each knee once per second. Again, those are small motions. You’ll notice that your complete torso and arm muscles will have to work to stabilize this motion. Add vrooom noises if you wish. Slowly work up the time.

That’s enough. Do this every day, at least once. And every once in a while, when you remember it, for example when your brand new way too expensive fitness watch tells you to get up and move.

Don’t allow yourself to do more than this unless you’ve done it every day for at least a month. Rather complete these five simple exercise in the morning, first thing after getting up and pouring down some water, and in the evening before calming down and preparing for bed. But don’t do that in the first week. You want to be minimalist.