Yoga for dog photographers

The combination of poses we take during sessions and the screen work during editing after can have a negative effect on our bodies. As a pet photographer I notice more strain in my back and neck during busier periods. I can imagine I am not the only one experiencing this issue so I would love to take you along in my journey towards finding a solution.

First things first; set a timer during editing. Being in the same position for hours just isn't healthy. You can find different apps online, I personally use "PowerPom". If you use the pomodoro method (20-25 min focus-5 min break x 4 followed by 15-20 min break) you can use your break to do some office yoga. No need to change cloths or get your mat out. You can do this on your chair.

I have always benefited from practising yoga when it come to relieving back pain so I will be filling this page with yoga poses and sequences you can do going from easy stretches to more intensive flows for building muscles that will hopefully keep you pain free longer.

Stretches - for when you are already in pain

Ideally we want to build a practice that avoids pain but as life is not perfect there will be times where you have issues with muscle strain. Even if you have no experience with Yoga the following poses should be possible for you to do.
Neck and back stretches (Click on print to see the names of the poses)
If you want more explanation on the poses Yogaru is a great place to start
Bridge
Twist
Cat
Cow
Fish Pose

Vinyasa flow & why you need it

Vinyasa had different meanings and uses in Yoga. It can refer to a type of yoga, a way of moving through poses based on your breath or it can signify a specific flow. The latter is very applicable to dog photographers as it uses an stretches every muscle that is involved in laying down on the ground when taking a portrait of a dog.
Maybe you are getting in this position differently then I am at the moment (which is basically the first part of Vinyasa flow) and that might even be more sensible. Getting on your knee's first for example, much less stress on the arms then what I do.
But even so integrating this flow in to you practice will increase flexibility in you back and tone you arms and shoulders which should allow you to be up on your elbows on the ground for longer without causing discomfort.

Always start your practice with a warm up. In this case some cat-cow alternations would be a good way.

If you are not familiar with the poses practice them separately first. Start the first two on your knees if, like mine your arms aren't very strong. Don't get frustrated with the four-limbed staff, even after 7 years of Yoga practice I still can't do it all the way down without falling on my face. An alternative to this pose in the flow is Ashtanga Pranam - Knees, Chest, Chin.
You can find the explanation to each pose below;
Plank
Four-Limbed Staff (FLS)
Upward Facing Dog (UFD)
Downward Facing Dog (DFD)
Ashtanga Pranam - Knees, Chest, Chin
Ideally follow some yoga classes to have your alignment checked. If you feel confident with the poses you can move on to doing them as a flow. Vinyasa is traditionally practiced with a change of breath with each change of pose. Breath in on plank, out to go down to FLS, in to move up to UFC, out to move in to DFD and repeat. Alternatively you can take 2 breaths in plank to increase the effect on arms and core muscles.