By Nancy Ferguson, RYT Create a healthy quilting environment Make sure your work table and chair are at recommended heights for correct ergonomics. Take breaks from your work – set a timer for 30 or 45 minutes if you need a break reminder. Walk away from your station, stretch and practice breathing full breaths in and out through the nose; do a few of these yoga stretches to release stiffness. Practice using the muscles in your torso as well as your spine to sit tall. Be conscious of tension in your face, especially your jaw, as you work and consciously release that tension, softening the muscles, unhinging the jaw, smiling, scrunching and moving your facial muscles from time to time. When performing these yoga stretches, be aware of creating muscle stretch, awareness and release. Never force a stretch or go so deep that you experience pain. To find a qualified yoga instructor in your area, check with Yoga Alliance, a national registry of yoga teachers who have met minimum standards for teaching yoga. Go to www.yogaalliance.org and click on Registered Yoga Teachers. Also check with www.yogajournal.com for a directory of yoga teachers and studios. All of the poses shown here can be done seated on the front half of your sewing chair–keep your spine long and strong and be careful to not let your low back sway. Always check with your physician before starting any exercise regimen. Sitting for long periods of time while quilting may result in soreness and stiffness between the shoulders and in the neck, achy low back, stiff hips and buttocks. Here are a few yoga stretches that can help relieve tension and tightness. For lower back and buttock pain and stiffness caused by long periods of sitting and using the machine foot pedal: Sit forward away from the back of the chair, (photo 1, side) feet resting on the floor, hip width apart, with ankles directly under the knees. Lengthen your spine and torso (photo 2, front). Place the right ankle over the left knee, keeping the left knee directly over the left foot. With your back flat, rest your right arm on the inside of the right leg along the calf and knee (photo 3). This may be enough hip awareness for you, but if you would like to move deeper into the pose, inhale and as you exhale bend forward from the hip hinge letting a little of your upper body weight settle into the arm and leg until you feel the right buttock and hip stretch a little more. Keep your back flat and spine long as you hold this position breathing full breaths. As the buttock and hip release and if you feel you can go deeper, continue to fold forward in small degrees with each exhale. Repeat on other side.