Yoga for Geeks
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**Madison Ruby Conf 2012**

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Yoga:  Lauren Amerson
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- raw food chef
- @LaurenAmerson


Geek:  Jon "Lark" Larkowski
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- Rails guy
- works at CareZone.com  (we're hiring!)
- @L4rk

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Sitting Poses
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### stop in the name of love

1. extend one arm forward
1. flex hand up (like stop sign)
1. use other hand, gently pull fingers back toward body
1. then flex hand down and pull fingers toward body
1. do both sides


### ear carets

1. raise one arm straight up by ear
1. bend at the elbow
1. use other hand to pull elbow
1. do both sides


### knuckle rolls

1. stick arms out
1. lock elbows
1. make fists
1. roll fists around, keeping hands in contact
1. first, roll away
1. then roll towards


### number four

1. bend knee
1. cross ankle over other thigh
1. lean forward
1. deep breaths
1. both sides


### push & pray

1. hands to prayer position
1. slowly move to left side until resistance, hold
1. then slowly move to right, hold


Standing Poses
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### neck & shoulder goodness

1. hands behind back
1. grab one wrist and pull to one hip
1. keeping shoulders even
1. release head/ear to shoulder on same side
1. do both sides


### big puffy chest

1. grab hands behind back
1. attempt to straighten arms, as you press knuckles away from the body
1. rolling shoulders back and chest open
1. take several deep breaths


### bend & roll up

1. forward bend
1. breathe
1. roll up slowly
1. head comes up last


### thigh stretch

1. hold onto chair with one hand
1. with other hand, grab foot on same side as you bend the knee
1. pull foot back as you press pelvis forward
1. both sides


### open and close parens

1. separate feet
1. place one hand on hip
1. inhale other arm up by ear and exhale, reaching over to the opposite side
1. both sides, several times


### fork & pull request

1. fork your legs (legs spread)
1. hands on hips
1. forward bend
1. several deep breaths
1. pull roll up slowly