Yoga Concepts for Work

Yoga Concepts for Work

Even if you never step foot inside a yoga studio or attend a yoga class, you can benefit from "yoga concepts" - mental and emotional practices that underlie many yoga practices. By applying these concepts, you can have a more enjoyable work experience, in the form of better and easier decision-making, stronger relationships and overall satisfaction. There are many of these concepts, but here's a simple one to start with: Breathe!!

Before a potentially stressful work interaction (an important meeting, a presentation, a performance review), take a few minutes to practice "break even breathing." Sit comfortably, close your eyes and simply become aware of your breath - count the seconds of each in and out breath. Gradually start to even them out. For example, breathe IN for 4 seconds and breathe OUT for 4 seconds (your count may be more or less...that's okay!). Note your calm feelings and "imprint" those feelings by giving yourself a physical cue. For instance, squeeze your right hand into a fist or pull on your left ear - anything to provide you with a subtle reminder to breathe and remain calm. Resume normal breathing and open your eyes. Go into the interaction, feeling calm and ready!

During the interaction, use your physical cue to bring yourself back to calmness. When you notice yourself becoming tense, simply engage that cue and return to break-even breathing (you can do this with your eyes open). Continually return to that calm place, regardless of what is happening during the interaction. Commit to breathing evenly and staying centered, even if you are nervous or the situation is stressful.

After the interaction, take a few moments to debrief. Ask yourself, What went well? What can I do differently next time? Make note of what you learned and give yourself credit for your efforts. This is NOT a time to beat yourself up! Practice "ahimsa" - the concept of "do no harm" - as you look back over the situation. Use it to learn and to acknowledge, not to criticize!

This is just one of many "Yoga Concepts for Work" that are simple, yet effective ways to practice self-awareness and proactively respond to common work (and home!) stressors.

Georgianna Marie is the President and CEO of The GMarie Group and the creator of the "Yoga Concepts for Work" curriculum, book, Web site and practice. Georgianna considers herself a "yogini in training" and continually practices yoga lessons in her work as a CEO of a successful training and development firm.

Ms. Marie practices Iyengar and Bikram Yoga and is currently pursuing yoga teacher training. She has an undergraduate degree in English, a master's degree in Psychology and a master's degree in Instructional Design and Adult Learning.

The Back Rub Company offers complimentary 60-minute Yoga Concepts for Work seminars. To schedule, call 480-330-2066.

May Spotlight: Personal & Professional Development Workshops

Moms are so busy taking care of the rest of the family that they have little or no time left over to think about their wants and needs.

Help the moms in your workplace feel empowered by scheduling an on-site personal and professional workshop. At The Back Rub Company we offer the following on-site workshops:

• Creativity as a path to your goals



• Harness the hidden power within you



• Increase your self esteem in 10-minutes a day



• Life by design - The art of positive thinking



• Life is too short not to live your passion



• Positive end to negative thought



• Redefining your stress



• Stress less

For more information on the above workshops visit us at The Back Rub Company or contact us at 480-330-2066.

Tips on Organizing Your Workspace

To maximize productivity and creativity we need a workspace that is organized and pleasant to work in. Firstly, you need to de-clutter your work area. When a workspace is disorganized it increases your chances of losing paperwork. This will increase your level of stress, resulting in less productivity.

Keep essential items such as pens and calculator within arms reach. Make use of organizing tools such as file folders and baskets.

Ergonomics is the evaluation of how well the environments you work and live support what you do there. Is your chair the correct height and design? If you work at a computer is it at the correct height? What position are your wrists in when typing on the keyboard? Lower back pain, neck pain and Repetitive Strain Injury can result from prolonged periods of working in a badly designed workspace.

Lastly, leave your workspace tidy at the end of the day!

For more information on workspace organization take a look at the National Association of Professional Organizers.

Workshop Spotlight - Nutrition for a Healthy Heart

Heart disease is still the #1 cause of death in the U.S. However, it is possible to reduce your risk of heart disease - by eliminating the risk factors you can control, and managing the risk factors you cannot control.

This workshop will discuss ways to reduce your risk factors such as blood pressure, cholesterol, exercise, lifestyle and weight management.

We conveniently bring our classes to your office or group. For more information on our on-site programs please visit The Back Rub Company or contact us to schedule.

Simple Suggestions to Relieve Workplace Stress

Mishell Elliston of eightlim yoga in Central Phoenix offers tips to combat daily work stresses:

Create your work environment:
1. Take breaks throughout the day. It will help clear your mind and relieve pressure. Something as simple as going to the water cooler for a drink may do the trick.

2. Enroll in a noontime or an after-work yoga class. This will give you a chance to unwind and a way to relieve stress.

3. To help your workday go smoothly, try pacing your activities: do more demanding work in the morning, when your energy level is higher, and less demanding work later in the day, when you may be tired.

4. Get to work early or stay late once a week. Vary your routine.

If your stress comes from job insecurity, take stock of yourself. Update your resume and remind yourself of your skills and strengths. Also, make sure you keep up with new developments in your field. This will make you valuable to employers.

There's no better time to kick-start your yoga practice. Sign up for a 30 day intro offer for $30.00. Mention this newsletter upon sign up. Call 480-861-5148.

Employee Wellness Now More Than Ever

As more and more is expected of workers during these difficult times of layoffs and budget-crunches, maintaining good health is essential in the workplace. Without a healthy and vibrant workforce, productivity suffers, further increasing hardship on already-strained companies.

Most companies across the nation are cutting back to save money. However, the majority of our clients have realized that their employees’ health has a huge impact on their bottom line and have chosen to maintain or even ramp up their wellness programs.

We are the leading Arizona provider for on-site employee wellness and have recently announced our national expansion! The Back Rub Company provides workplace wellness programs that include seated chair massage, fitness classes and lunch & learn workshops, in addition to event and trade-show massage.

We’ve built an amazing team of experts across the country. From massage therapists to nutritionists to fitness authorities, we are truly the nation’s one-stop-shop for the best employee health and wellness services.

Even the smallest employee-incentives make a big difference. The American Journal of Health Promotions shows that for every dollar spent on wellness, employers can get up to $10 back through fewer medical claims, reduced absenteeism, improved productivity and other factors.

Smart companies understand that these programs increase their ROI, reduce worker's compensation and insurance claims and raise employee morale. We want to debunk the myth that wellness programs are expensive and only for corporate giants. Business owners quickly learn that weekly chair massage, for example, doesn't cost any more than an office lunch. These are affordable and one of the only things employees look forward to, especially when everyone is stressed, trying to stretch resources.

Businesses can never afford to have sluggish, un-productive workers, but as the crisis looms on, dynamic and healthy employees are essential to keep a company on track until things turn around.

For information about The Back Rub Company’s Workplace Wellness Programs, call 480-330-2066 or visit http://www.thebackrubcompany.com/.

Overtime = Over-Stressed Employees

A new study shows employees who work overtime are at risk for anxiety and depression.
The Journal of Occupational and Environmental Medicine reports that working overtime is associated with higher anxiety and depression levels. Eleven percent of women who work 41 to 100 hours per week reported depression compared to seven percent who work 40 hours or less per week.

Men who work more than 48 hours per week are at the highest risk. Twelve-and-a-half percent of men who work 41 to 100 hours per week reported depression compared to nine percent who work 40 hours or less per week.

The authors of the study note that working even moderate overtime hours seems to increase the risk of mental distress.

The solution? As more and more is expected of workers during these difficult times, maintaining good health is essential in the workplace. We often see that workplace wellness programs are one of the first employee-benefits to go away, especially during harder financial times. However, without a healthy a vibrant workforce, productivity suffers, increasing hardship on the company.

Even the smallest employee-incentives make a big difference. The American Journal of Health Promotions show for every $1 spent on wellness, employers can get up to $10 back through fewer medical claims, reduced absenteeism, improved productivity and other factors.

For more information on employee-benefits, please visit our website

Happiness @ Work - Tips for a Well Workplace...

If the 9-to-5 grind is getting you down, try these ideas to make your day more satisfying and productive.

1 Your environment affects how you feel. Turn your tired, cold, gray office/cubicle into a personalized space that energizes you! Hang fun photos, add a plant or fresh flowers, use bright colored fabric to cover bulletin boards - anything that inspires creativity!

2 Find something in common with coworkers. Start a company softball team or bowling league, organize a Friday afternoon happy hour, bring a post-work yoga class into the office. You may end up developing friendships that would have gone untapped.

3 Take Five! Everyone needs to take a break once in a while. Stop for a few minutes to breathe deeply, get some fresh air and stretch. Create structure by knowing when to call it quits for the day.

4 Are you involved in the office 'gossip tree'? This could be dragging you down. A recent study shows that positive chatter can increase cooperation. So say anything you want, as long as you'd repeat it word fro word to the person you're talking about.

5 Maximize every second. Create a focused to-do-list for the day on a 3x5 index card. Place the top priorities at the top of the list and put the card in your line of sight on your desk.

6 Get in the habit of checking your e-mail only after the project at hand is completed. Set four to six times to check and answer e-mails throughout the day. You'd be surprised at how much you can get done by eliminating this distraction!