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True Benefits of Corporate Yoga

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We have come a long way from the days when corporate wellness programs were viewed as good-to-have rather than as a need-to-have. Indeed, employee wellness has become a strategic imperative for most organizations across the globe and not without reason. Our Corporate Yoga programs are designed specifically to provide holistic employee well-being and combat work-related stress.

So how corporate yoga and wellness programs make employees more productive?

Corporate Yoga is a yoga practice that helps and supports mental and physical health of employees. The employee who practises yoga regularly will be more creative, energetic, and focused which will also help to improve the productivity of the company.

 

Benefits of Corporate yoga

Corporate yoga helps the employees to take 30-45 minutes break to de-stress.

  1. Improves mental and emotional stability

Corporate yoga helps to stimulate endorphin otherwise called as happy hormones in the body, making us less stressed, and boosting our happiness levels.

  1. Increased energy levels

Workplaces which are sedentary are particularly at risk of decreasing blood circulation and increasing stress moderate stretching has been shown to increase blood circulation which in turn raises energy levels.

  1. Reduces stress

Stress and work pressures are common during office hours. Yoga helps to relax the body and mind. Stress-free and calm employees will uphold a much more positive outlook on life and will therefore be less likely to suffer the impact of negative behaviours.

A consistent workplace yoga practice may help employees create the kind of healthy lifestyle that prevents them from needing to seek external medical care. Not only does yoga in the corporate sector help in overcoming psychological and emotional issues that may keep people from thriving at work, but it promotes the overall well-being.

 

Please visit https://wellnessloka.com/ to know more about WellnessLoka’s Corporate Yoga

Yogic Management of Stress

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“Stress, Anxiety, Worry”

These words are very common to people now a days. When your job demands an overtime hectic works or scheduled high pressured targets or deadlines: all these causes unwanted stress in a man’s life. When we are busy making money, we forgets or want fully rejects the impacts that these pressure makes on our mental and physical health.

It is high time that we pause and look inwards to see ourselves and our inner sense for a betterment so that all our hard works for a better future are not in vein.

Yogic Management of Stress

Stress is not something which we can totally wipe out, but through proper techniques, we can progressively manage and peacefully live with it. So let’s see how we can manage stress through various techniques. Yoga and meditation is one of the best technique for managing stress. Bringing yoga and meditation to our daily life eases our mind and soul and make us free from all our trauma and anxiety. Everyday practice of yoga therapy helps to release endorphins – happy hormones from the body thereby which gives a symptomatic relief. Let’s see how we can manage stress through yogic management.

Below are some of the benefits of yogic Management:

  • Relaxation to mind and body
  • Relaxation to muscles and joints
  • Increase blood circulation
  • Improves metabolism
  • Improves sleep
  • Promotes self-esteem and self confidence
Stress-Relief Techniques Involved in Yoga

Yoga has its own ways and techniques for managing physical well-being. It include

  1. Relaxation techniques 
  2. Asanas (postures).
  3. Pranayama

Yoga Nidra

Yoga nidra defines as yogic sleep. It is a state of consciousness from waking and sleeping which is induced by a guided meditation. It is powerful meditation technique which can be well maintained and practiced under a expert guidance. It is practiced to get higher level of consciousness. It can be done from children to seniour citizen.Yoga nidra offers a space to explore what you need in the moment, as well as an opportunity to work on releasing long-held emotions.

Yoga Nidra place a very important role for stress management. They can reduce the impact of exaggerated stress responses and thereby reduce anxiety and stress.It includes 8 steps. Should do under expert guidance. 

Benefits of yoga nidra

  • Improves self esteem and self confidence
  • Relaxation to mind and body
  • Lifestyle modification
  • Improves sleep

1. Relaxation techniques

            Relaxation techniques are procedure or techniques which helps one to relax mentally and physically.

Benefits of relaxation techniques

  • Lowers blood pressure
  • Promotes good sleep
  • Reduces stress, anger and frustration
  • Facilitates a soothing effect

Relaxation techniques include:

  • Deep relaxation techniques 
  • Quick relaxation technique
  • Instant relaxation technique

 

Deep relaxation techniques 

   It’s a 45 mins to 1 hr practice by relaxating the entire muscles and joints. It is practiced by lying down at savasana. Should do under exepert guidance

Quick relaxation technique

  It’s a 15 mins to 30 mins relaxation technique.

Relaxation of the whole body in 15 mins .

Should do under expert guidance

Instant relaxation technique.

It’s a 5 mins practice . Relaxation done in 5 mins which is said to be instant relaxation technique .

Should do under expert guidance

     

2. Asanas/ postures.

 Asana is defined as steady and comfortable postures.

Benefits of asanas in stress management

  • Promotes good sleep
  • Improves blood circulation
  • Reduces stress and anxiety
  • Helps in lowering blood pressure

Asnas include :

  • Savasana

    Savasana otherwise called as corpse pose which is a relaxative asana helps in relaxation at the end of sessions.

 

Benefits of savasana for stress management

    • Calms central nervous system, aiding the digestive and immune systems.
    • Calms the mind and reduces stress.
    • Reduces headache, fatigue and anxiety.
    • Helps lower blood pressure.

 

  •     Sukhasana 

Sukhasana or simple yogic pose helps in relaxation and meditative pose.

 

Benefits of sukhasana for stress management

  • Being a meditative pose sukhasana helps in relaxation of body and mind
  • Builds physical and mental balance
  • Helps in reducing stress and anxiety
  • Improves blood circulation 

 

  •     Balasana

Balasana otherwise called as child relaxative pose.

 

Benefits of Balasana for stress management

  • Calms the brain and helps relieve stress and fatigue.
  • Relieves back and neck pain 
  • Promotes soothing effect to the body.

 

  •     Makrasana

Makrasana is otherwise called as crocodile pose which is the relaxative pose at the end of each session.

 

Benefits of makarasna for stress management

  • Reduces anger and tension
  • Calms the body and mind
  • Rejuvenate the whole body and mind
  • Improves sleep
  1. Pranayama

Pranayama is defined as prana means breath ayama means to control . Controlling of breath is pranayama. 

  • Nadishuddhi paranayam
  • Seetkari
  • Brahmari
  • Hand in and out streching exercise
  • Hand up and down streching exercise

Reference

www.mentalhealth.org

www.firstcryparenting.com

APMB book

 

Pre-natal Yoga and Pregnancy

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Pregnancy is the period in which a woman experiences a psychological & physiological change in the body. Every woman will experience this. Some will face some emotional distress during this period. It’s very important to make sure that the mother is relaxed and happy, only then the growing fetus inside the womb will be happy. The future depends on what we do today!!!

As we all know physiological and psychological changes will be there for every pregnant woman during each trimester. Yoga intervention during pregnancy is more beneficial than another physical exercise. Yoga gives both physical and mental relaxation for the mother and growing child.

Yoga can safely be done for pregnant ladies who are at high risk and prenatal issues like preeclampsia, gestational diabetes, thyroid problems, depression, lumbopelvic pain, etc and thereby providing a healthy pregnancy.

YOGA CHANGES THE JOURNEY OF MOTHER AND CHILD EMOTIONALLY AND PHYSICALLY!! THE RHYTHM OF LOVE, PEACE & TRUTH WITHIN YOU…….

What are the benefits of prenatal yoga?
Prenatal yoga is an exercise that encourages stretching, mental centering, and focused breathing.

Prenatal yoga can:
• Improve sleep
• Reduce stress and anxiety
• Increase the strength, flexibility of muscles needed for childbirth
• Decrease lower back pain, nausea, headaches, and shortness of breath
• Relaxes physically and mentally
• Enhances mental stability for the baby
• Improves the lung capacity of both mother & baby
• Improve blood circulation

Prenatal yoga should be handled carefully and be practiced only under the guidance of an expert. The yogic techniques need to be practiced according to the trimester.
• First trimester (First three months)
• Second trimester (Mid three months)
• Third trimester (Last three months)

Yoga at First trimester
The first trimester is mentioned as the first three months of pregnancy. It is considered a very crucial period. So, doctors recommend avoiding sudden jerky movements and heavy exercises. It is very important to take a rest during this period and relax mentally and physically. Let’s see some basic yogic techniques during the first trimester.
• Sukshma Vayama (Loosening Exercise)
• Pranayama (Breathing exercise)
• Relaxation techniques like DRT, QRT, IRT

Yoga at second trimester
The second trimester is defined as the mid-month ie 4th, 5th & 6th month of maternity. This period is considered the relaxation period for all pregnant women. In the first trimester, they will be facing morning sickness, mood fluctuations, etc. This period is for relaxation for all pregnant moms. Now they feel there is someone living inside them. Now it’s time for some mild yogic techniques. Let’s see some
• Mild side ward stretching without any pressure to the abdomen and back.
• Pranayama
• Some basic asanas

Yoga at third trimester
It’s the last three months of maternity i.e the 7th, 8th & 9th month. During this period the body is preparing for the labour and due to uterus expansion, there will be muscle pain in the thighs and back. Let’s see some yogic techniques.
• Pranayama
• Relaxation techniques
• Yoga Nidra
• Asanas including mild stretching

Precautions while doing Yogic Asanas

Remember to take medical consultation before starting yoga. Try only those asanas prescribed by the practitioner. Remember these points below and avoid the following while doing yoga during pregnancy.

  • Avoid strenuous exercises & stretching
  • Avoid a long time lying down in the supine position because it will cause a lack of oxygen supply and will result in shortness of breath.
  • Avoid sudden jerky movements and asanas
  • Avoid some breathing techniques like Kabalabhati and breathing retention or holding the breath.
  • Avoid all advanced asanas like head standing, shoulder standing, inverted postures
  • Do all the asanas under the guidance of doctors or any health experts.
  • Twisting asanas also should be avoided

 

References
www. Nualawoulfe. ie
www.mayoclinic.org
Images from parenting firstcry.com