1. Yoga for Frequent Drivers Kama Fitness LLC Karlene Murphy KamaFitnessNH.com

2. Thank You! You guys are awesome

3. About Me I have a good driving record. Not perfect, but Good Marilyn Costa is the best ! Kama Fitness is my yoga and fitness studio You can often find me upside down or in the air.

4. I Know Stress. I was a high school teacher for 9 years. I retired to run Kama Fitness full time. I know what its like to hang out with teenagers all day – mainly seated.

5. Why Yoga? Yoga is not just “stretching” or being spiritual. Or, at least, it doesn’t have to be. Yoga for us can mean just feeling good – in our body AND mind. Driving all day with teenagers can be stressful. On our Bodies and Mind.

6. Let’s Get Started !

7. The Facts. The mere act of sitting in a car seat can put strain on the back because the seats do not usually allow for the natural lumbar curve in the spine. In fact, sitting upright in a car makes this curve non- existent, and it can put strain on the muscles and ligaments of the lower back. OUCH. This pressure on the lumbar region can lead to a herniation. Although many cars have decent suspension and shock absorbers, the spine is still jolted and vibrated with the passage of the car over the road. The seat is often sunk down into the car and tipped back to accommodate head room. Unfortunately, this position puts strain on the hamstrings which pulls the pelvis out of alignment. The awkward position causes strain in the lower back, hips, and legs. With the seat tipped back, the neck has to crane at least 20 degrees out of alignment to see ahead. This can cause pain in the neck, head, and upper back.

8. As if you didn’t have enough to worry about.

9. Trust Me. I was a Teacher. I am not inside your body – I don’t know your injuries, pain, and experiences Please try these movements with me today: – To Help You Remember them – So you know what works for YOU – And you know what doesn’t work for you.

10. Just Breathe. Seriously.

11. Seated Poses : Back Cat and Cow

12. Seated Poses: Lower Back Seated Twist

13. Seated Poses: Shoulders

14. Seated Poses: Neck

15. Wrist Stretch The Chicken Wings. Note: May not want to do in public

16. Standing Poses: Chest

17. Standing Poses: Lower Back

18. Standing Poses: Arms

19. Standing Poses: Shoulders

20. Standing Poses: Hips

21. Standing Poses: Legs