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

Minimal Sitting Yoga Mobilization · Mar 27, 10:11 PM

Sitting on the floor in a meditation posture for Westerners isn’t too easy. To be honest, my legs architecture is not particularly suited for sitting like that either. Nonetheless there are a couple of interesting, mobilizing exercises that can be made sitting on the floor like. These exercises are very easy to do, not very straining, but highly effective for activating your core muscles and get your fasciae and ligaments back in shape, and your small muscles activated. You don’t need to assume full meditation posture with your feet resting on your thighs. It is enough to sit cross-legged in tailor seat, and no cushion is needed. [Alternative Pseudoscience in Motion]

1. Sway back and forth. Sit on your Yoga mat. For a start, your legs may be almost stretched, but keep the knees bent at least a bit. Lay your left hand on your right shoulder and your right hand on your left shoulder, with the arm on top you are comfortable with. Then simply start to sway back and forth with your upper body. Don’t stress anything. Only go as far back as to feel a little bit of activating tension in your abdominal muscles. And don’t go as much forward as to feel stretch. Just sway back and forth for a couple of minutes.

2. Sway back and forth in tailor seat. Once you’ve activated your hips by swaying a little bit, it should be safe to assume tailor seat. Then, do the same exercise. Sway back and forth. This should get the muscles and tendons around your hips accustomed to this position, and they should start to open up. Therefore, don’t overdo your back or fore position. This is a mobilizing exercise, not strength training.

3. Sway left and right in tailor seat. Your hands stay resting on your shoulders. If you lean to the left, your right buttock will leave the floor a couple of centimetres. If you sway to the left, your right buttock will lift. Sway back and forth for two to three minutes.

4. Circle in tailor seat. Now that you’ve mobilized by swaing back and forth as well as left and right, you can try to do small circles with your upper body. Do twenty slow circles left, then twenty right, and repeat two to three times.

5. Twist your shoulder in tailor seat. Again, your palms rest on your opposite shoulders. Sit upright in tailor seat. Now twist your shoulders so that your front points to the left, then right, and alternate between the two. Your spine stays perfectly upright, and your eyes rest in front of you on the floor. Balance the motion by the muscles at the core of your spine. If you stay well-centered, you will be surprised how little of your body is moving when doing this.

6. Pray in tailor seat. Of course, you stay in motion. This Minimal Yoga does not do any static postures. Static postures restrict blood flow for prolonged periods of time, that’s something these exercises want to avoid. Fold your hands in a praying position in front of your chest. Then, slowly shift your hands upwards to just about your forehead while bending forward. Try to follow your hands with your solar plexus as you move them upward. This will keep you in good posture and you avoid arching your back while bending forward. Alternate between the resting and the forward position, moving your folded hands up and down for two minutes.

7. Nod and Shake your head. In the same sitting position, with your hands folded in front of your solar plexus (stabilize your elbows using the posture), nod (smoothly and lightly sway your head back and forth), shake your head (turn your head 90 degrees to the left and right, but no more than sideways). You may also approach it sideways to your left and right shoulder. Be careful, go slow and lightly. Don’t stress any tendons. Move softly back and forth until they start opening up naturally, and always stay within your natural limits. The goal is to activate, not to stretch.

8. Elbow strike. Sit upright in tailor seat, and extend your arms to the front, your fingers extended, palms side by side, facing down. From this position, pull both hands to the side of your chest while making a fist, as if you want to hit something behind you with both elbows. Your fists should point with the palm side upwards when they come to rest next to your body. Build up a little bit of tension between your shoulder blades before you smoothly extend your hands forward again and into the starting position. Alternate between the two positions for a minute.

9. Shrug. Sitting in tailor seat, loosely let your hands flow down to the floor. From that position, do a shrug while half-circling your shoulders forward and up. Then let them fall back down to the initial position. Rotate your shoulders into shrug and back down for a minute, then change direction. Be careful not to tighten your neck, but stay all relaxed. Only the muscles around your shoulder girdle should work, your spine remains relaxed and centered.