Archive for the ‘Uncategorized’ Category

Try Desk Yoga to Improve Your Posture

Tuesday, March 12th, 2013


Most of us spend a lot of time at our desks, both at home and work. Sitting for prolonged periods of time cause our spines to slouch into a C-shape producing poor posture and resulting in back, neck and shoulder pain. A healthy spine has a slight S-shape and our bodies were built to be in motion more than sit in a chair. Our bodies are designed for motion rather than remain sedentary. In addition, improper ergonomics also compound the problem. Leaning too far forward to look at a computer monitor or having your chair above or below the desktop or slouching can cause neck and back aches, stiffness and cartilage compression. Your muscles are constantly working to maintain your spine in alignment. When you are able to stretch your muscles, the tension is released from the spine and is also very energizing.

Maintaining good posture allows you to take fuller breaths as the muscles around the lungs are stretched. This boosts productivity and improves both concentration and focus. For those of us who can’t get to a yoga studio, there are some simple yet effective exercises that can be done when you can’t leave your desk.


1. Seated Spinal Twist.
This pose is helpful in releasing back tension that collects when you’re holding a seated position for several hours. Place your feet on the floor and elongate your spine aligning the crown of your head with your tailbone. Next, cross your right leg over your left while you exhale, twist from the lower belly towards the top leg, allowing the upper body to follow. Hold the pose on each side for 30 seconds to one minute.

2. Forward Bend. Sitting towards the front edge of your chair, place your feet slightly wider than your hips so your shoulders can fit between your knees. For those with less flexibility or a sensitive lower back, lean forward, resting your forearms on your knees and elongate the spine into a half-forward bend. If you can go further, drop your shoulders between your knees, so your head hangs toward the floor. Forward bending brings fresh oxygen to the brain and puts some needed space in the rear section of the spinal disks.

3. Hands Alive. This pose is a variation on the upward facing salute. It stretches your shoulders and armpits, helps relieve mild anxiety and improves circulation in the back and arms. Sit tall, pushing your pelvic bones into the chair. Imagine a string is attached to the top of your head that gently lifts the crown up, putting space between your vertebrate. Inhale and raise your arms towards the ceiling with your palms facing each other. Make sure to relax your shoulders away from your ears. Spread your fingers wide and then close them into fists six times. Keep your spine long and make sure your rib cage isn’t jutting out. Exhale and bring your hands down.

4. “I dream of Genie.” Sit straight in your chair and fold your arms at shoulder height like a genie, keeping your torso stable. Swing your arms from one side to the other in that position, keeping your ribcage and spine stable. Everyone has tight thoracic spinal muscles, rhomboids and para-spinals that run along the spine between the shoulder blades. This pose breaks up tension in these muscles.

~ courtesy of Touchstone Business Advisors, Golden Colorado.

You may also be interested in the following yoga books we offer:

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Inside Out

Thursday, October 4th, 2012

We often hear the term “change your life from the inside out”. Best-selling author Tess Whitehurst, advocate for self-love, self-expression and personal freedom believes your home can also be a catalyst for personal transformation and manifestation from the “inside out”.

Tess Whitehurst is an intuitive counselor, feng shui consultant and energy worker. She resides in Los Angeles and has appeared on the Bravo TV show Flipping Out. Ms. Whitehurst is the author of the mega-popular guide Magical Housekeeping, Simple Charms & Practical Tips for Creating a Harmonious Home.

Her book describes how to let your home nourish your soul and uplift your spirit. Adding botanicals into your cleaning supplies can call fairies into your garden then ask a spider for advice. Clear clutter for clarity, perform an oatmeal cookie ritual for abundance, or make a sweet dreams charm for a good night’s sleep.

In this intuitive book, Tess Whitehurst reveals how your home can be a powerful catalyst for personal transformation. She offers a variety of simple, whimsical ways to create harmony in your home while enhancing your own happiness, intuition and magical power.

The author experienced a cleansing in her own life by clearing clutter, addressing aspects of her home to determine what caused tension, what made her feel good and what would embody her soul. It was then that clarity came through and her brainstorming brought success in her own life and home. She shares her secrets with you in this well written, insightful book.

From clearing clutter, simple cleaning, embracing essential oils in to your home, discussing her three secret empowerments, using gemstones, revealing plant and animal allies, using aromas of power to accepting blessings and protections in rituals and daily living, your home can bring you the changes you seek from the inside out.

Chopa Zen Home & Gift is proud to offer this book. The retail price is $16.95 and we are offering this book to our loyal E-Newsletter subscribers for just $10.00 during October. It is our gift to you to start your new beginning and transform from the inside out! Enter Coupon code Tess10 at check out and the discounted price will be reflected in your shopping cart.

To learn more about Tess Whitehurst, her workshops, writings and appearances, visit her at www.tesswhitehurst.com

Zen Habits – Tea Rituals for Focus, Health & Slowness

Monday, September 3rd, 2012

Tea can be a form of meditation, an alternative way to stay present in the moment and practice mindfulness. It’s also a path to slowness and a much too rare opportunity to savor life.
Tea also offers a path to focus. Just the act of pausing to brew a pot of tea can be the perfect time to let go of that frustrating project and regain clarity and focus.

The Focus Ritual

Leo Babauta, author of Zen Habits finds that brewing tea before getting started on an important project serves as a focusing ritual. It serves as a signal to stop with all the distractions and prepare what you need to sit down and focus on the project at hand.

Be present in the preparation of the tea, heating the water, preparing the tea, and selecting the teapot or teacup. Clear away anything that isn’t necessary to accomplish your project to eliminate any distractions. Sip the tea, enjoy its taste, take a deep breath and begin your project. Each time you sip your tea, repeat the steps, maintaining your focus on the present moment.

The Slowness Ritual

Most of us are used to rushing through a day trying to get an unwieldy list of things done. Tea can be a perfect opportunity to help you slow down, and return to the natural rhythm of life.

Find a time each day when you can pause and make a cup of tea. As the water is heating, take a moment to enjoy the sight of the tea leaves and inhale the aromatic fragrance of the tea. As the tea is steeping, focus on your breathing, much like a short meditation and part of the ritual of slowness. As you pour the tea into a cup, savor the color, the texture and the aroma.

As you take your first sip, the world in all its rush and responsibilities fades into the background and the taste of the tea with its comforting sensations take precedence. The moment is entirely encompassed in the cup of tea, enjoying the stillness.

The Health Ritual

Tea is a signal for slowness and focus that is perfect in the middle of the day. It’s also a way to satisfy little hunger cravings that trigger unhealthy snacking. Try new blends to keep the practice from becoming too familiar where you can’t savor the art of focus and slowness. While enjoying your next cup of tea, take yourself to the place where the inviting flavors began their journey in the earth, thousands of miles away, in a country that has been doing this for a century or two and just enjoy the moment.

Finding Your Chi – Part 3

Monday, September 3rd, 2012

This month, in the final segment of Finding Your Chi, we explore how to incorporate Chi into your daily routine to create more harmony and balance in your life.

Last month we learned how to find and develop your Chi through meditation, focus and exercise. At the heart of bringing Chi into our home and daily life is finding the balance of Chi within us. When our Chi is balanced, the Yin and Yang inside us is also balanced.

A well known method of incorporating Chi into our lives is through the art of Feng Shui. This ancient Chinese practice believes that Chi is not only the energy within us, but also includes the energy of all things around us including their size, shape and color. Feng Shui attracts and supports the natural flow of Chi inside your home which in turn, supports the positive flow of Chi within you. Energizing Chi is known as Sheng Chi and dulling or destructive Chi energy is called Sha Chi.

Start with assessing the flow of Chi in your home, especially in rooms where you spend the most time. Chi energy has a natural rhythm and fluidity. By visualizing Chi as a gently flowing stream, you can see if the flow can enter and move smoothly throughout the entire space or if there are areas where pooling may be causing blockages.

Once you assess the flow, clear the cluttered spaces, including closets. The flow of energy within your home reflects the flow of Chi in your body, which ultimately impacts the quality of your life. The deeper essence of Chi is the connection of our Chi to our intuitive selves. We have all experienced that “gut feeling” about the placement of a piece of furniture or art that just doesn’t feel right. Ever walked into someone’s home and felt restless or a sense of unease? Feel fatigued working in your office after just a few hours? This is your Chi telling you the energy is not flowing well or blocked. Become aware of your surroundings and how the space is functioning. Is their clutter on the desk or floor? How is the lighting? Is the furniture blocking windows or doorways? Is the energy able to flow easily throughout your space? If not, what can be moved or eliminated to create a seamless flow of energy?

Maintaining the flow of Chi energy in your physical space is only part of the equation. Developing and maintaining your inner Chi through lifestyle habits is the other. Our attitudes, emotions and sense of well-being are all influenced by our Chi. Balancing diet, rest and exercise is essential to balancing the flow and reserves within us. We aren’t aware of our energy flow most of the time, but think back to an occasion when you were excited about starting a project. Your Chi was flowing freely. Recall a time when you were feeling angry or sad, your Chi was probably low or blocked. When worry and stress take over, the body’s natural response is to protect itself by tensing the back, shoulder and neck muscles, restricting the flow of Chi. Your body needs to be in a relaxed state for Chi to flow freely.

Becoming mindful of how our bodies are feeling and reacting to situations and surroundings is key to maintaining the flow of your Chi. There are many simple breathing, relaxation and visualization techniques available to improve your Chi energy and enhance your quality of life. Experiment with one or two exercises that feel comfortable to you and set small reasonable goals to achieve them. Becoming aware of the triggers that create tension is a conscious activity that will take time and practice to master. Eventually it will become easier, almost to the point of doing it automatically. You will notice and feel the benefits and the improved sense of well being you have attained. The more life energy you receive the more active, focused and uplifted you will become.

More than Just a Feeling – Why Massage Therapy Is So Good For You

Saturday, August 18th, 2012

massage therapyBy now you’ve heard the ad campaigns, extolling the benefits of regular massage treatments.  Retail massage shops Massage Envy talk about the detoxifying effects of shiatsu and deep tissue massage and why you should schedule a few sessions a month to stay in good shape.  But don’t discount these claims as mere advertising copy; massage is more than just a way to relax.  Once people discover the health benefits of regular massage, their next question is usually, “how often?”

How often should you get a massage?

When one finds an elixir for high blood pressure that reduces stress and boosts the immune system, it’s hard to limit sessions to once per month. Not only will that, but the detoxifying effects of massage are more impactful with weekly sessions.  Because of this, outlets like Massage Envy Spa have instituted annual memberships that give clients an hour-long massage each month for only $59, plus additional hour-long sessions for only $39 each.  Larger corporations are catching on to this trend too, by bringing in massage therapists to help employees maintain wellness during the workday.  If pure relaxation is your only motivation for massage, then it might be more convenient to schedule a 90 minute massage once each month.

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What Really Happens in a Crystal Healing?

Saturday, July 28th, 2012

crystal healingIf you’ve spent any time in New Age circles, you probably know a few people who sing the praises of crystal healing. But as much as I’ve tried to embrace the metaphysical world I’ve always had a hard time accepting the innate power of rocks and minerals.  Perhaps being a rock collector as a child gave me a scientific air of skepticism, but I appreciate rocks for their physical qualities and have never felt any different after spending hours in their presence.  It wasn’t until I learned more about the energy within certain crystals that I began to understand the principles of a crystal healing.

If you visit a crystal therapist, your goal will be to use crystals to bring your mind, body and spirit into a healthy balance.  Most people are also seeking therapy for a specific health issue, so the therapist will make notes about your goals for the first session.  He or she will want to know what kind of medical treatment you’ve had for the illness or if you are seeking a purely holistic cure.   Holistic medicine looks at the entire person, not just the physical symptoms, so the therapist will want to hear about any significant life events that may have impacted your happiness.  Even past illnesses and other lifestyle issues may have relevance in your treatment.

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The Iconic Influence of Japanese Home Décor

Thursday, May 31st, 2012

japanese home decorOne of the most recognizable styles used by interior designers is Japanese home décor, much of which has its roots in Buddhism.  Influenced by the spiritual teacher, Siddharta Gautama (aka Buddha), Japanese design is often anchored by the harmonious proportions and the graceful lines of a Buddha statue.  But over the years, the Asian school of interior design has been influenced by many other principles.  One of these is the “Zen state of mind” that comes from Zen Buddhism, a lifestyle that aims for a state of continuous enlightenment through meditation and wisdom.

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Understanding your Chakras -The Heart Chakra

Thursday, March 8th, 2012

This month we explore the fourth of the seven energy systems, the heart chakra.  Anahata is the Sanskrit word for this chakra and a metaphor for the unconditional love and compassion that resides within our hearts, in spite of hardship and emotional pain.  The heart chakra is located in the center of your chest.  Its color is green and the associated element is air.

This unconditional love chakra represents the core of our spirit and emotional being.  The heart chakra connects our spirit residing in the upper three chakras with the sense of self residing in the lower three chakras.  As the seat of love and emotion, the heart chakra’s focus is the integration of ego and spirit.

This chakra allows the ability to experience joy and nurturing relationships. It provides compassion, generosity, and tolerance, by softening the mind’s rigid decisions and beliefs.  As the center of intimacy, it allows feelings of happiness and the most centering feeling of all, love; to empower and guide us through the most difficult challenges we face.

When your heart chakra is open and balanced, you feel positive, nurturing and confident.  Kindness and empathy are prominent in your decision making rather than being judgmental or critical of yourself or others.   You are able to share humor, have vitality for life and feel energized by your optimism.  You are able to love deeply and experience inner peace.  There is a strong connection to animals and nature, and acts as a calming and healing presence to others.

Recall a time when you were upset about something.  Think about how that situation dominated your thoughts and conversations, robbed you of sleep and left you feeling unhappy and fatigued.  When your head leads over the heart, we can cut ourselves off from our emotions creating an imbalance.

When your heart chakra is unbalanced or blocked, you may experience difficulties with relationships, feel lonely, or awkward in relating to others.  Is there someone you would like to forgive or are you carrying an emotional hurt that you can’t release?  Avoiding intimacy, keeping people at a distance, becoming critical, suspicious or defensive can also be signs of imbalance.  Postural signs of imbalance include sitting with your head forward, shoulders rounded and shallow breathing.

A heart chakra that is too wide open can also create problems.  Being too empathic creates an open door for taking in the anger, sadness or depression of others and becoming trapped in their moods and feelings creating an unhealthy situation.

If you feel unbalanced, try spending time outdoors.  Take a walk or meditate outside in a quiet, calming environment.   Spend time with your pets – they are unabashed teachers of unconditional love and can open the heart.  Experiment with keeping the feeling of being loved in the forefront of your mind.  When you feel yourself drifting away from that feeling, breathe deeply and bring it gently back, allowing that feeling to flow through your body.  Make a list of those you would like to forgive and try your best to release the hurt.  Performing a service act such as volunteering or a random act of kindness is healing.  Start a daily gratitude journal and note as many things as you can each night.  With time, you will be surprised to see how long the list has become!  Reach out and express appreciation to people.  Reconnect with someone you have lost touch with.  Visualizing an image of an open doorway is a powerful tool to opening the heart.  The incense of sandalwood, rose, or jasmine is thought to open the heart chakra.  Wear something green or decorate a room with green accents to remind you of an open heart.  For meditation, the mala bead stone is jade.

In the next issue we will explore the 5th energy center, the throat chakra.  To learn about the chakra system and healing meditations, you may consider the Chakra Balancing Kit available at www.chopa.com.

Simplify – Ten Steps That Can Change Your Life

Saturday, February 4th, 2012

About Leo Babauta. Follow me on Twitter.

By now, 2012 is in full swing, your dance card is full and life is getting complicated. Longing for simpler days and a quieter life are but a dream.  Just the thought of trying to simplify your life and streamline the number of things you have to accomplish each day can be overwhelming.

Most of us long for simplification, but the most daunting part of creating the life we want is “where do I start?”  Many of you are probably thinking, “its too much to think about right now, I’m too busy!”   This is the Aha moment!  – identifying the need to take hold, change your life and create the life you dream of.

Leo Babauta, author of Zen Habits has outlined ten easy things that you can do today to make your life more meaningful.  Start slowly, take on one item a day and slowly but surely, you will realize that you have made progress and it feels good!

1. Make a short list.  Create a short list of the 5 most important things in your life. What’s most important to you? What do you most value? What 5 things do you most want to do in your life? Make these your priorities and as you make room in your life to accomplish these things, you will find that you are simplifying other areas to accommodate your goals.

2. Drop 1 commitment. We all have obligations that we have committed to but don’t really fulfill us and take up valuable time such as participating on a committee, being on a team or coaching a sport, something that you do each day, each week or each month.  Pick one of these tasks and eliminate it – Today.  Make the call, write the letter and resign.  You will feel a weight has been lifted from your shoulders.  Long term, begin looking at all your commitments and if they don’t support your short list of priorities, consider eliminating those as well.

3. Purge a drawer. Pick a shelf, a drawer or a corner in your room.  Just organizing one small area can be liberating.  Make that space your base of simplicity and use it to launch a bigger area from there.  The key to purging is: 1) Empty everything from the drawer or shelf or corner into a pile. 2) From this pile, pick out only the most important things, the stuff you use all the time and love. 3) Get rid of the rest. Give it away or throw it away right now. 4) Organize the things you kept in a neat and orderly manner so they are easy to locate when needed.

4. Set limits. Set limits for the things you do regularly such as household tasks, email, etc.  Try to stay within the limits you have set for yourself.  Today – try setting limits for a few things in your life and tomorrow, try to stick with them.

5. Shorten your to-do list. Take a look at your list. If it’s longer than 10 items – simplify it. Try to find at least a few items that can be eliminated, delegated, automated, outsourced, or ignored. Shorten the list. This is a good habit to do once a week.

6. Free up time. Simplifying your life in general is a way to free up time to do the things you really want to do. It can be difficult to find the time to even think about simplifying. If that’s true for you, free up at least 30 minutes one day to think about simplifying. How can you free up 30 minutes a day?  Wake earlier, watch less TV, eat lunch at your desk, take a walk for lunch, disconnect from the internet, shut off your phone, do 1 less thing each day.

7. Clear your desk. It’s such a simple thing to do, and yet so liberating! Get started:  1) Clear everything off your desk and put it in a pile. 2) Process the pile from top to bottom, one item at a time. Do not defer decisions on any item – deal with them immediately and quickly. 3)  File each item, forward to someone else, dispose of it or put it on your to-do list or make an action file. If it’s a gadget or office supply, find a place for it in your desk drawers or get rid of it. 4)  Be sure to remove all knick knacks. Your desk should have your computer, your inbox, perhaps a notepad, and maybe a family photo. 5) Going forward, place everything in your inbox, and at least once a day, clear and organize your desk to keep it neat and the to-do’s prioritized.

8. Clear out your email inbox. This has the same psychological effect as a clear desk. Is your email inbox always full of read and unread messages? That’s because you’re delaying decisions on your emails. If you have 50 or fewer emails in your inbox, you can process them all today. If you have hundreds, organize them in a temporary folder and deal with them in batches of 20 at a time.  How to get to zero: 1) process them top to bottom, one at a time, deciding and disposing of each one immediately. 2) Your choices are to delete, archive, respond immediately (and archive or delete), forward (and archive or delete), or flag it and note it on your to-do list to respond to later (and archive). 3) Work through the emails until the inbox is empty. 4) Each time you check your email, process to empty. Liberating!

9. Move slower. We rush through the day, from one task and appointment to another, until we collapse, often exhausted at the end of the day.  Simplify your life by doing less as outlined in items 1,4 and 5 and doing them more slowly. Eat, drive, walk, shower, work – slower. Be more deliberate in everything you do, and mindful of the present. This isn’t something you’re going to master today, but you can begin the process!

10. Single-task. Instead of multi-tasking, do one thing at a time. Remove all distractions, resist any urge to check email or do some other habitual task while you’re doing the task at hand. Stick to that one task, until you’re done. It’ll make a huge difference in both your stress level and your productivity.  Try these steps and see your life become fulfilling, more satisfying and giving you the time to pursue your dreams – simplified!

Understanding your Chakras -The Solar Plexus Chakra

Saturday, February 4th, 2012

This month we are going to explore the third of the seven energy systems. The solar plexus chakra, also known as Manipura, is the Sanskrit word for shining jewel and is believed to be a metaphor for the inner beauty of oneself. It is located in your abdomen just above the navel and is associated with a vibrant yellow color. Its associated element is fire. The primary purpose of this chakra is power, integrity, self-discipline and personal esteem. It provides us with the necessary strength and endurance to work through life’s challenges while remaining true to our core values of honor and ethics.

The solar plexus chakra is where our sense of ego, self-control and our sense of authority are based. If you have ever experienced “butterflies” in your stomach before a presentation or during a stressful situation, this is where your 3rd chakra is housed and actively at work!

This chakra also holds our intellect, individual personality and cognitive thinking skills. When faced with a difficult situation and weighing the options, your may find the decision is often rooted in your “gut instinct”. This is your 3rd chakra at work. It is integral to facing and working through every day challenges at work, home or in personal relationships. It allows us to make confident decisions, handle a crisis and distinguish right from wrong and good from bad.

When your 3rd Chakra is balanced, you have the ability to be spontaneous and feel satisfied and happy in life. You believe in yourself and don’t view the world as a threatening or frightening place. Your self-perception has changed from belonging to a tribe (first chakra) to developing your own self-identity and a strengthened ego. The ability to clearly and freely express your emotions and decisions to people is the result of a balanced 3rd chakra. Having the courage to follow your “intuition” or “gut” in making decisions without fear of reprisal from others or fearing your own safety is also a key function of this chakra.

Signs of an unbalanced 3rd chakra are seen in long standing anger or resentment and fear of life. Ongoing criticism of others, refusal to admit wrongdoing and thoughts of helplessness without initiating steps to correct the situation are all indicative of being in a state of unbalance. An under active chakra will exhibit as indifference, poor self-esteem, feelings of being powerless, and remaining in unhealthy relationships. Over active chakra signs are seen in people who crave power, control and will frequently manipulate or bully to get their way. Success is measured by how much can be accumulated in both personal wealth and power rather than focusing on inner power. They are often viewed as impatient, short tempered and unable to cooperate for the greatest good of all concerned.

If you feel out of balance, try spending time outdoors in the sunshine. Burn a few candles, or build a bonfire, if you have the proper place! Introduce the color yellow into your wardrobe, your office or home as a reminder. Place sunflowers on your desk. Eat more yellow fruits and vegetables like bananas, squash and peaches. Try belly dancing! Go for a brisk walk, watch a comedy and enjoy deep belly laughs. Perform an act of service to nurture someone else through praise, respect and acknowledgement for a job well done. Using your time to teach a skill or support someone who could use a boost in their self-esteem are power gifts of the 3rd chakra. If you meditate, visualize a golden yellow; it will help ground your energy center to your physical body. If you work with mala beads, the gemstones related to the solar plexus chakra are amber, tiger’s eye, yellow topaz and citrine. Incense can also be a useful centering aide. Cardamom, cinnamon, coriander, ginger and orange are incense associated with the 3rd chakra.

In the next issue, we will explore the fourth or heart chakra.