 Have you ever attended a luncheon and felt sleepy from eating heavy foods prior to the presentation? Try these tips before the meeting to - Boost food nutrient absorption - Digest and retain the information that you are learning with asana (physical postures) and pranayama (breath control)
For your home practice, try these tips.
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Spend your weekends just recuperating? |
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A seated or standing Forward Fold
delivers fresh new blood to your brain!
Please bend your knees to protect your low back. If you feel your lower vertebrae sticking up back off a bit until you feel a channel of muscle on each side of your low back spine. Give your head a gentle shake to let go.
| | Check in more often to prevent burnout. Be a workplace yoga ninja! No one will know you're doing it! "My chest felt fluttery when she asked me to bring awareness to my heart" |
Yoga will lead to improvement in Cardiovascular Response to and Recovery from Stress*
- Observe Your Breath -
The first step to supporting your heart & circulation
Count the length of your inhale & Exhale
Gently practice lengthening your exhale to twice as long as your inhale
without tension in your mind or body.
- Practice Pranayama (Breath Control) -
This video will help you boost circulation. Oxygenate your blood and carry nutrients into your muscles, organs and bones while calming your nervous system and removing waste.
Western science is studying yoga!
Since 1970, more that 50 studies have investigated yoga's influence
on cardiovascular disease, insulin resistance, lipid profiles, bod weight and blood pressure.
*Yoga reduces stress and inflammation in 10 days
*Yoga controls oxidative stress, reduces BMI, waist circumference,
blood pressure and fasting glucose
*Yoga addresses cardiovascular disease with no known side effects, no infrastructure and can be practiced by the chronically ill and elderly
There is a greater degree of stress in the workplace,
which can carry over to your home life.
Yoga is a simple relaxation tool for all experience levels;
regular practice creates excellent
physical and mental health.
Whether you are on your feet or
staring at a computer all day,
Yoga In Your Workplace will teach you
simple ways to:
- Heal Back Pain
- Boost Energy & Efficiency
- Curb Cravings
- Stay Healthy
5 Wellness Tips for Your Workday
Long Commute, Crowded Bus?
Travel and movement can be stressful and unsettling;
make the experience as calming as possible for a great day and evening at home.
Tip: Make a Hang Drum playlist and brew Holy Basil or Lavender & Fennel tea
Overwhelmed, Pulled in too many directions?
When everything around you feels out of control,
learn to control your breath for greater nourishment and relaxation.
Tip: Close your eyes and notice your breath
Count the seconds of your inhale and exhale
Practice lengthening your exhale to twice and much as your inhale
Eye Strain?
Looking at a computer all day can weaken your eye muscles and lead to headaches.
Tip: Hold your gaze forward while turning your head
side to side, up and down
Back Pain?
Alignment practices to re-establish the balancing curves of your spine will
get every part of your body working together again
Tip: Stand in Tadasana, Mountain Pose,
while on your hands-free phone calls
Tip: If you are on your feet all day, try Virasana with props
Tip: Seated or Standing, Viprita Karini is fantastic for the end of your day.
Bend your knees so that your low back gently curves up off the floor
or place a blanket/pillow under your low back.
Sluggish?
A tip for the days when the fog will not lift; ignight your own fire:
Light non-scented candles to brighten your space.
Staring into a flame makes for great focus meditation too!
Click here for a candle video
Long Commute, Crowded Bus?
Travel and movement can be stressful and unsettling;
make the experience as calming as possible for a great day and evening at home.
Tip: Make a Hang Drum playlist and brew Holy Basil or Lavender & Fennel tea
Overwhelmed, Pulled in too many directions?
When everything around you feels out of control,
learn to control your breath for greater nourishment and relaxation.
Tip: Close your eyes and notice your breath
Count the seconds of your inhale and exhale
Practice lengthening your exhale to twice and much as your inhale
Eye Strain?
Looking at a computer all day can weaken your eye muscles and lead to headaches.
Tip: Hold your gaze forward while turning your head
side to side, up and down
Back Pain?
Alignment practices to re-establish the balancing curves of your spine will
get every part of your body working together again
Tip: Stand in Tadasana, Mountain Pose,
while on your hands-free phone calls
Tip: If you are on your feet all day, try Virasana with props
Tip: Seated or Standing, Viprita Karini is fantastic for the end of your day.
Bend your knees so that your low back gently curves up off the floor
or place a blanket/pillow under your low back.
Sluggish?
A tip for the days when the fog will not lift; ignight your own fire:
Light non-scented candles to brighten your space.
Staring into a flame makes for great focus meditation too!
Click here for a candle video
When feeling uninspired, imagine how you will feel AFTER your yoga practice.
Here are a few amazing, post-practice comments to motivate you:
"I feel like I have more space on the inside" – Diana W. (Engineer)
"Even though I'm exhausted after work,
I still need yoga to change gears and deactivate my mind" -Sam P. (Sales)
"Man! The world would be such a better place if everyone took this class!" -Susane C. (Accountant)
"This class was motivation for meditation!" - Linda R. (Office Manager)
"You really have to focus on breathing when you're standing on one foot" -Peter M. (Contractor)
"I love when Christina Robohm comes to lead yoga at my office!
It always rejuvenates me for the afternoon!" -Stefanie R. (Pennsylvania DEP)
"Your class feels like I took a nap. A nap that stretched me a lot" – Rebecca J. (Insights, PeopleMetrics)
"Lucky me! I had a private yoga session with Christina this morning and all kinds of amazing things happened. Usually I'm very sensitive to extraneous noise, but somehow Christina enabled me to reach a point where I was able to block out everything except her voice. Also during savasana I actually felt like I was separate from my body. Hard to explain, but it was a most pleasant sensation. This has never happened to me before and I've been practicing for many years. Christina is so kind and gentle. I feel very safe with her." - Phyllis S. (Retired)
"Christina's classes were always the highlight of my week every time I do get to go. I've always loved yoga, but taking classes with her has definitely opened up my soul to a lot of things. During the time that I first started classes with Christina, I was fresh out of school and had a lot of figuring things out to do. I was in a place where I felt I had more questions than answers. Attending her class the two days a week helped me slow down my mind and focus on things one by one! It's amazing how the few classes I took really helped me relax and focus at the same time. It's weird to say, but I've definitely grown more as a person and understand things better, and I'm glad that her classes helped me do that! (Not to forget the awesome workout that it provided)" -Alma Al Farisi (Freelance Technical Designer)
Here are a few amazing, post-practice comments to motivate you:
"I feel like I have more space on the inside" – Diana W. (Engineer)
"Even though I'm exhausted after work,
I still need yoga to change gears and deactivate my mind" -Sam P. (Sales)
"Man! The world would be such a better place if everyone took this class!" -Susane C. (Accountant)
"This class was motivation for meditation!" - Linda R. (Office Manager)
"You really have to focus on breathing when you're standing on one foot" -Peter M. (Contractor)
"I love when Christina Robohm comes to lead yoga at my office!
It always rejuvenates me for the afternoon!" -Stefanie R. (Pennsylvania DEP)
"Your class feels like I took a nap. A nap that stretched me a lot" – Rebecca J. (Insights, PeopleMetrics)
"Lucky me! I had a private yoga session with Christina this morning and all kinds of amazing things happened. Usually I'm very sensitive to extraneous noise, but somehow Christina enabled me to reach a point where I was able to block out everything except her voice. Also during savasana I actually felt like I was separate from my body. Hard to explain, but it was a most pleasant sensation. This has never happened to me before and I've been practicing for many years. Christina is so kind and gentle. I feel very safe with her." - Phyllis S. (Retired)
"Christina's classes were always the highlight of my week every time I do get to go. I've always loved yoga, but taking classes with her has definitely opened up my soul to a lot of things. During the time that I first started classes with Christina, I was fresh out of school and had a lot of figuring things out to do. I was in a place where I felt I had more questions than answers. Attending her class the two days a week helped me slow down my mind and focus on things one by one! It's amazing how the few classes I took really helped me relax and focus at the same time. It's weird to say, but I've definitely grown more as a person and understand things better, and I'm glad that her classes helped me do that! (Not to forget the awesome workout that it provided)" -Alma Al Farisi (Freelance Technical Designer)
Emily, PICPA "I can honestly say that I’ve experienced several yoga instructors, but none quite as knowledgeable as Christina Robohm. Never has anyone explained breathing with such specific physical details. As someone who’s always struggled with getting my body to do what my mind is trying to tell it, Christina's explanations are very helpful. I find myself making a concerted effort to correct my posture at my desk during the day by reminding myself of Christina's words on a post-it."
Grohmann Museum, Female Gold Miner Heal from backbreaking work
A recent trip to the Grohmann Museum, home of the world’s most comprehensive art collection dedicated to the evolution of human work, tied together the yoga practice I provide in workplaces with the therapy my teacher, Denise Hatch, provides to the NFL.
Whatever your employment or favorite activity, too much of the same movement will create an imbalance and weakness. A regular yoga practice, from an instructor who can see your unique imbalances, will create whole body and mind wellness.
I used to think that elite athletes had access to the best all-around care for top performance but they may be trained to be the best at sometimes only one very specific movement. I am inspired to see the support of Yoga Sports Performance added to training programs in the NFL, MLB and PGA.
Often, NFL linemen have the same tightness as someone sitting at their desk in front of their computer all day! As I absorbed more and more from Denise Hatch's Anurara-based, Yoga for Athletes Teacher Training I began to see the vast similarities between elite athletes' physical and mental performance and those in the workplace. I am grateful to be able to share the training tips of your favorite athletes with you at work to heal back pain, focus, boost energy, stay healthy, navigate the ups and downs, live happier and healthier at work and at home...and so much more.
A recent trip to the Grohmann Museum, home of the world’s most comprehensive art collection dedicated to the evolution of human work, tied together the yoga practice I provide in workplaces with the therapy my teacher, Denise Hatch, provides to the NFL.
Whatever your employment or favorite activity, too much of the same movement will create an imbalance and weakness. A regular yoga practice, from an instructor who can see your unique imbalances, will create whole body and mind wellness.
I used to think that elite athletes had access to the best all-around care for top performance but they may be trained to be the best at sometimes only one very specific movement. I am inspired to see the support of Yoga Sports Performance added to training programs in the NFL, MLB and PGA.
Often, NFL linemen have the same tightness as someone sitting at their desk in front of their computer all day! As I absorbed more and more from Denise Hatch's Anurara-based, Yoga for Athletes Teacher Training I began to see the vast similarities between elite athletes' physical and mental performance and those in the workplace. I am grateful to be able to share the training tips of your favorite athletes with you at work to heal back pain, focus, boost energy, stay healthy, navigate the ups and downs, live happier and healthier at work and at home...and so much more.
NFL Defensive Tackle Posture You have access to the same, balancing practice of elite athletes in your workplace. Whether you are on your feet, seated in front of a computer, in traffic or doing repetitive motions you will benefit from a regular yoga practice that can be
applied on the job.
Yoga postures and breathing practices will create a self-healing and awareness that an expensive office chair cannot. Invest in a regular at-work yoga practice and
you will outlast that chair.
Workplace tips to heal seated back pain
1. Walk around every 30 minutes (helpful hint: go get water, chat, visit the restroom, repeat)
2. Count your inhale and exhale.
Elongate your exhale to relax your shoulders and sink heavier into your hips.
3. Uncross your legs, place your feet flat on the ground facing your current task.
4. Lift your chin and gaze down the tip of your nose to
re-establish the spinal curve in the back of your neck and work your eye muscles.
5. Sit on a block/book/blanket to tilt your hips forward, creating a spinal curve in your low back.
6. Pull in the muscles of your lower abdomen (pubic bone to belly button) to stabilize your core.
Yoga cultivates objective and kind self-awareness. As you form new habits and think of your posture throughout the day, go through the 6 Steps and be grateful for noticing.
Borrow tips to bring to work from this Chair Yoga You Tube Video.
1. Walk around every 30 minutes (helpful hint: go get water, chat, visit the restroom, repeat)
2. Count your inhale and exhale.
Elongate your exhale to relax your shoulders and sink heavier into your hips.
3. Uncross your legs, place your feet flat on the ground facing your current task.
4. Lift your chin and gaze down the tip of your nose to
re-establish the spinal curve in the back of your neck and work your eye muscles.
5. Sit on a block/book/blanket to tilt your hips forward, creating a spinal curve in your low back.
6. Pull in the muscles of your lower abdomen (pubic bone to belly button) to stabilize your core.
Yoga cultivates objective and kind self-awareness. As you form new habits and think of your posture throughout the day, go through the 6 Steps and be grateful for noticing.
Borrow tips to bring to work from this Chair Yoga You Tube Video.
The first Yoga Niyama is Sauca, meaning Cleanliness.
Outer cleanliness means keeping yourself clean and your life orderly and uncluttered. Inner cleanliness has as much to do with the healthy functioning of your bodily organs as with the clarity of your mind. Yoga postures tone your entire body and remove toxins while breathing practices cleanse your lungs, oxygenate your blood and purify your nerves. When you clear the clutter from your personal environment and your mind you are more able to remain focused and less distracted by outside stimulation.
Certain common indoor plants may neutralize the effects of sick building syndrome. A NASA study suggests that certain common indoor plants may provide a natural way of removing toxic agents such as benzene, formaldehyde and trichloroethylene from the air. As well as absorbing carbon dioxide and releasing oxygen, as all plants do, these plants also eliminate significant amounts of benzene, formaldehyde and trichloroethylene. NASA researchers suggest efficient air cleaning is accomplished with at least one plant per 100 square feet of home or office space.
Check out the list of plants and cleansing benefits here.
Brighten you workplace with a bulk purchase of EASY TO CARE FOR succulents.
This inspiring desk mate encourages me to
keep growing and unfolding as it is our nature.
Outer cleanliness means keeping yourself clean and your life orderly and uncluttered. Inner cleanliness has as much to do with the healthy functioning of your bodily organs as with the clarity of your mind. Yoga postures tone your entire body and remove toxins while breathing practices cleanse your lungs, oxygenate your blood and purify your nerves. When you clear the clutter from your personal environment and your mind you are more able to remain focused and less distracted by outside stimulation.
Certain common indoor plants may neutralize the effects of sick building syndrome. A NASA study suggests that certain common indoor plants may provide a natural way of removing toxic agents such as benzene, formaldehyde and trichloroethylene from the air. As well as absorbing carbon dioxide and releasing oxygen, as all plants do, these plants also eliminate significant amounts of benzene, formaldehyde and trichloroethylene. NASA researchers suggest efficient air cleaning is accomplished with at least one plant per 100 square feet of home or office space.
Check out the list of plants and cleansing benefits here.
Brighten you workplace with a bulk purchase of EASY TO CARE FOR succulents.
This inspiring desk mate encourages me to
keep growing and unfolding as it is our nature.
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