Archive for November, 2008

Written By Ntathu Allen

Are you experiencing stress at work? Do you work long demanding hours in an effort to try and keep up with the constant demands on your time? How often do you arrive early at work to try and catch-up from the previous day’s work, yet still struggle to find the time to meet deadlines and finish reports on time? Have you ever skipped lunch at work in an attempt to complete projects with over- tight deadlines?

As a Yoga Teacher, I see many students suffer from the physical effects of stress, for example, high blood pressure, tense shoulders, sore neck, low back pain, and poor posture and migraine headaches. Many students find relief from these stress-related aches and pains when they practice yoga.

On an emotional level, constant exposure to stress at work affects your personal relationships. When you come home from work, you may be short-tempered and ratty with your partner or children. You want to spend time listening to their day yet you are pre-occupied with thoughts about unfinished work matters and demands. If this continues, you may start to drift apart from your partner and lose touch with what is going on in your children’s day to day life. All of this adds to your stress!

Learning how to relax, let-go of stress and regain your perspective is vital to help you manage your home-work life successfully.

Many of the students I teach yoga say that practicing yoga has given them “inner strength”, a “sense of balance” and “inner peace.” This helps to enhance the quality of their personal relationships and stay focused and productive at work.

Five Easy Exercises You Can Do To Handle Stress And Boost Your Energy At Work

The practice of yoga, with its wider emphasis on correct breathing, body awareness and alignment techniques, positive thinking and relaxation techniques offer you easy ways to manage stress and boost your energy at work.

One: Sit comfortably on a chair, rest your hands on your thighs, uncross your ankles, place your feet apart flat on the floor and close your eyes. Breathe in slowly and deeply, through your nose, for a count of three and slowly breathe out for a count of three. As you breathe in and out be aware of the rise and fall of your abdomen. Repeat 5 -7 times. Slowly open your eyes and take time to re-engage with your day.

Two: Stand or sit in a comfortable position. Breathe in through your nose and shrug your shoulders up to your ears, slowly breathe out as you lower your shoulders. Repeat 5 – 7 times.

Three: Sitting in your chair, lower your head to your chest, breath in as you lift your head to look forward, and then breathe out as you lower your head backwards. Repeat 3 – 7 times.

Four: Keeping your head erect, turn your head to look to the right, back to the centre, then all the way to the left. Repeat 3-7 times each direction. Taking time to breathe slowly and deeply with each movement

Five: Finally, link your fingers together and stretch your arms high above your head. Breathe in and out slowly and deeply for 3 – 5 times. Lower arms. Repeat 3 – 5 times.

Next time you feel stressed, demoralized and tired at work, try these five easy stress relaxation techniques to calm your mind and release tension from your body. You will feel energized, re-focused and stress-free.

Ntathu Allen, Yoga Teacher, teaches professionals simple yga stretches and meditation to manage stress at work , improve creativity and strengthen relationships at work and at home. Contact Ntathu for your free monthly Yoga and Polarity Enewsletter – Healing for the Soul. Email :ntathu@yogainspires.co.uk: http://www.yogainspires.co.uk phone: 07973 777 882

By Ntathu Allen

Do you spend the majority of your day sitting down in front of a computer or answering the phone?

Perhaps, like me, you are a self-employed entrepreneur and depend on the internet to market your business.

Sitting in the same position for lengthy periods of time, typing and looking at a computer screen, places a lot of strain on your body, particularly your lower back muscles. Weak abdominal muscles, tight hamstrings, being overweight and lack of regular exercise all contribute to lower back pain.

If you sit at your desk and do not stretch your body, when you stand up have you noticed your back muscles are sore, stiff and achy?

Back pain is the third most common reason for consulting a doctor in Britain and is closely related to poor posture, stress and tension.

If you have ever suffered from back pain you will know how painful and deliberating it can be. As a child, I remember my father spending days flat on his back, unable to move or go to work due to lower back pain. Given today’s economic climate and rising food and fuel prices you can not afford to be in the same position.

Five Easy Seated Yoga Exercises To Release Lower Back Pain At Work

Yoga is great exercise for bad-back sufferers.

The following five seated exercises can be done at your desk, without any equipment or changing your clothes. They will give your body an overall stretch and help to release stiffness and tension in your lower back.

Aim to do these simple yoga stretches at least three times during your working day. Please consult your GP before you start these exercises and take care to listen and work within the limits of your body.

1. Seated Trunk Twist

Sit comfortably on a chair, feet flat on the floor, raise both elbows up to shoulder height, clasp the hands together.

Inhale and as you exhale slowly twist to one side. Make sure you twist from the base of your spine and keep the back straight throughout the stretch.

Inhale and slowly come back to centre. Repeat in the opposite direction.

Repeat the sequence 3 – 5 times each direction.

2. Seated Cobra

Sit near the edge of your chair. Feet flat on the floor. Hands resting on your lap. Lengthen your spine, slowly arch your back and lilt your head back. Relax and take three deep breathes. Slowly return body back to centre.

3. Seated Cat Stretch

Make sure you have space in front of you. Sitting on chair, bend forward and hold your ankles or shins. Arch your back, relax and repeat 3 – 5 times

4. Upward Arm Stretch

Raise both arms above your head. Place your left hand on your right wrist. Gently stretch to the right. Keep your body strong and straight. Breathe into the stretch. Switch sides and repeat.

5. Seated Spinal Twist

Still sitting, cross your left leg over your right knee. Place your right hand on the crossed knee. Gently turn your body to the left and look behind you. Allow your shoulders to be relaxed as you relax and breathe into the pose. Inhale. Release your arms and legs; return to centre. Exhale. Switch legs and repeat on the opposite side.

Regular practice of these five simple yoga exercises throughout your day. They will help to release tension and soreness in your lower back plus, you will feel more comfortable, fitter and at ease in your body.

Ntathu Allen, Hatha Yoga Teacher designs personal yoga exercise programmes for beginners. She helps you learn easy yoga postures which improve your flexibility, breathing practices to release stress and meditation techniques to soothe and calm your mind. To find out more go to: http://www.yogainspires.co.uk and sign up for your free monthly yoga and health newsletter, “Healing for the Soul,” full of wellbeing and holistic healing tips and; yoga exercises to energize and nurture your soul.

Email: ntathu@yogainspires.co.uk

http://www.yogainspires.co.uk