Move and flow for the first 20 mins of class then experience some slow and juicy yin postures. Leaving you in state of bliss, deep relaxation. Yin yoga is the perfect way to find stress relief from a busy day while still moving and stretching the body. Grab yourself a bolster, pillow or rolled-up towel for extra comfort.Continue reading
Starting off slow and low this practice builds into a short flow of balancing postures.Continue reading
Work your upper body with this moderate-paced arm and shoulder strengthening pilates class. Great to strengthen the shoulder girdle. Plus you get all your pilates favourites. Option to use hand weights or tins.Continue reading
Workplace Health and Wellbeing tip: Breath deep to find calm
Breathing is at the root of most ancient mindfulness practices, yoga being no exception. It is known to be one of the most powerful self-regulation tools because of its ability to change and calm the nervous system in just a few seconds, which makes it a powerful health and wellbeing tool for your working week. Hard to believe how quickly you can positively impact your health and wellbeing while at work or on the go in just a few seconds!
Read on for a practical guide that will positively impact your health and wellbeing during the working week.
For us yogis we know through experience that our yoga practice becomes more expansive and integrated when conscious attention is placed on the breath. When we flow merging breath with movement – we create harmony and congruence between the body and the mind. It’s a beautiful thing and ultimately helps us find a calm, equanimous state of being.
One of my favourite calming and centering breathing exercises to do is Nadi Shodana (alternate nostril breath). A few minutes of this breathing technique is a great way to de-stress the mind and release accumulated tension and fatigue. And it’s suitable for anyone at any time! Pregnant mummas included 🙂
You can catch me on THLP’s online library giving a video tutorial of this breathing exercise or follow the instructions below.
Read about Hilary Clinton using this breathing exercise following her parliamentary loss.
HEALTH AND WELLBEING TIP: NADI SHODANA – ALTERNATE NOSTRIL BREATHING EXERCISE FOR DEEP CALM
Alternate Nostril Breath (nadi = subtle energy channel; shodhan = cleaning, purification) is a balancing breath and body technique..
5 – 10 x full cycles (full cycle is in through left, out of right, in through right out of left)
- Find a nice tall spine
- Chose a hand position; you can bring fingers to Vishnu mudra place thumb and ring finger over the hollow at the top bridge of nose cartilage or you can simply fold the middle finger over the index finger on each hand
- Closing your right nostril with thumb or right index finger, inhale only through the left nostril
- Close the left nostril (apply Kumbhaka “breath retention”/ hold if you’re comfortable with this)
- Open the right nostril, covering the left nostril and exhale through the right nostril
- Inhale through the right nostril (apply Kumbhaka “breath retention”)
- Switch fingers to exhale through the left.
- Alternate between left and right to the ratio of 4 counts (inhale): 2 counts (hold) : 4 counts(exhale). You can build towards 8:4:8.
- Lowers heart rate reducing stress and anxiety
- Stimulates the parasympathetic nervous system so healing and rejuvenation becomes a priority
- Balances the two hemispheres of brain functionality as it balances the body
- Increases mental focus and clarity
- Positive impact on mental health
Find equanimity of the energy system by purifying the Nadi’s so that prana (life force) can flow more easily allowing you to feel calmer during your working week.
Workplace wellness programs featuring yoga and meditation have gained traction in recent years, with companies such as Google, Forbes, HBO, Nike and Apple rolling out wellness programs that include yoga. So, what’s all the fuss about? Why do corporate yoga?
Yoga can help all workplaces, regardless of size or location. Let me share five benefits of corporate yoga that will get you wanting to practice during your working week.
- Improve mental wellness
A recent study by Australian researchers from Baker Heart and Diabetes Institute found that breaking up your sedentary time isn’t only important for physical health. It can also significantly reduce your risk of depression and anxiety. This study found that Aussies sit on average for 10 hours a day (probably more during Covid-19). Moral of the story, move more and get the blood flowing to improve mental health. Read more on the SMH.
- Increase energy and fight fatigue
We refer to energy as ‘prana’ or life force in Sanskrit (yogi language) and it is believed that when we are stressed, eat poorly, sleep-deprived, dehydrated etc. our vital energy is low or out of balance. Yoga helps us restore balance through breath, movement and meditation. Finding balance will help you thrive.
- Alleviate tight muscles
This one is a no brainer, if we sit too long the muscles get tight and lazy. Sore back and neck, tight hamstrings and poor core strengthen are typical of a sedentary lifestyle – yoga helps you strengthen and stretch.
- Combat stress
Have you ever noticed how breathing deeply even just for one minute can alter how you feel? Throughout our yoga practice we cultivate deep yogi breathing. 45 mins of movement plus breath, to calm the fluctuations of the mind. Our aim is to have you walk away from class in a state of bliss. Savasana (corpse pose) is the final pose of practice (and probably the most important) where we integrate mind, body and soul in the state of bliss.
- Practice resilience
Yoga can show us how we respond to situations off the mat. Ask yourself, when you arrive in a posture that isn’t comfortable, how do I react? Do you quit or can you breathe through the sensations? This is where we cultivate resilience. I like a slow practice where we sit in a posture for at least five breaths – sometimes there is burning, other times trembling, whatever you feel can you use your breath to anchor to the present moment, rising above the thoughts and sensations? Want to know more? Read more on cultivating presence on my blog here.
There are many more reasons why you would benefit from trying corporate yoga – stay tuned or see you on the mat.
Work your upper body with this moderate paced arm strengthening yoga sequence. Great to strengthen the shoulder girdle to work towards more advanced postures.Continue reading
Mindfulness and Meditation – it’s not just a sit and bit still practice.Continue reading