Yoga lovers don't just have hot
bodies, studies show they can perform better at work, too. Use, these seven
moves to bag a sexier physique and the big corner office …
What do Jennifer Aniston, Hillary Clinton
and Sting have in common? (Clue: it's nothing to do with pant suits though with
Sting, you never know.) They all practice yoga. Sure, we hear you say. They're
after long, lean yogi limbs. Or perhaps the stress-relieving benefits of a
downward dog. Who isn't? But there's one thing all these overachievers also
know: yoga can help you get ahead at work. Scientifically approved research
backs this up, with a study by the International Journal of Yoga stating yoga
can not only improve job satisfaction but make you more goal-orientated as well.
Ready to climb that career ladder while staying as calm as the Dalai Lama?
Victoria Woodhall, yoga teacher and co-author with Triyoga of Everyone Try Yoga
(book and DVD, $28.5) shows you how...
7am you need: To jump out of bed and embrace the day
Try: Upward plank pose
This move is better than an espresso shot.
It opens up your chest, lungs, spine and front of the shoulders. If your chest
is open, your lungs have more room to expand and better breath equals better
concentration. Translation: you are set to take on the day. Backbends are also
good for fatigue and mild depression, brilliant for beating Monday morning
blues.
This
move is better than an espresso shot. It opens up your chest, lungs, spine and
front of the shoulders.
How to do it
1.
First sit with legs out straight in front of
you.
2.
Now place your palms a few inches behind you,
fingers pointing forward. Got it?
3.
Inhale deeply, firm up your legs and lift the
hips off the floor. Steady now...
4.
Next up: press shoulder blades into your back to
keep your chest wide open.
5.
Lengthen your tailbone towards your heels while
pressing your hips up. If it feels comfortable take the head back, keeping the
neck long.
6.
Stay here for five full deep breaths. And then
you gently lower. Well done.
Tip: If you
have a weak back, take your feet flat beneath bent knees in a table shape.
9am you need: To gather yourself for a meeting
Try: The trusty tree pose
The average person has three devices on the
go at one time: tablet, smartphone, computer. To bring your scattered thoughts
to heel for a big meeting, this move will give you laser-like focus.
To
bring your scattered thoughts to heel for a big meeting, this move will give
you laser-like focus.
How to do it
1.
Stand with your feet a couple of inches apart
and parallel.
2.
Rest your gaze softly on a fixed point in front
of you. Place the sole of your right foot against your inner shin, toes
pointing to the floor.
3.
Slide your foot up to your inner thigh.
4.
Take your hands to the chest in prayer position
and breathe deeply. Or pray! If your mind wanders and you wobble, bring your
attention back to your focus point and breathe or hold the wall to help you
balance. Repeat on the other side.
11am you need: To curb those mid-morning hunger pangs
Try: The chair twist
It's been hours since breakfast and the
Jaffa Cakes are calling. But don't give in: an empty stomach is the ideal time
for yoga poses, especially twists. These bring fresh blood and energy to the
abdomen, promoting a healthy digestion and helping to keep your appetite in
check. For best results, follow with a glass of water to cleanse the digestive
tract even further.
It's
been hours since breakfast and the Jaffa Cakes are calling.
How to do it
1.
Sit side-on in a (non-swivel!) chair, feet flat
on the floor directly below the knees.
2.
Push your bottom into the chair, draw the navel
in and, keeping your hips facing the sideof the chair, inhale. As you exhale,
twist from the lower abdomen to the right using the hands on the back of the
chair for leverage. Remember to sit tall, lift the chest. Smile, it's nearly
over.
3.
Repeat on the other side.
1.30pm you need: To release your computer hunchback
Try: Cow face pose arms
Hunching over keyboards leads to back and
neck strain (not to mention tension headaches) as well as sloppy posture -not a
very 'on-the-ball' look when your boss walks past. This chest-opener is a
direct counter-pose to the slumps.
This
chest-opener is a direct counter-pose to the slumps.
How to do it
1.
Stand with feet slightly apart.
2.
Inhale and stretch the right arm to the sky
alongside the ear and bend the elbow so that your finger tips touch your spine.
3.
Extend your left arm to the side, bend the elbow
and sweep your arm behind your back.
4.
Clasp fingers behind the back. Shrug your
shoulders back, draw the ribs in. If your hands don't touch, don't worry, just
grab on to your top.
5.
Repeat on the other side. And say goodbye to
Quasimodo forever.
4pm you need: A lift that isn't delivered via a Coconut
KitKat
Try: Desk dogs
It's chocolate o'clock. What you crave is a
pick-me-up - but that doesn't have to come from a Diet Coke and something sweet
from Mr. Rowntree. This version of up-dog/down-dog can be done at your desk
(make sure it's stable) and will energize the entire body.
This
version of up-dog/down-dog can be done at your desk (make sure it's stable) and
will energize the entire body.
How to do it
1.
For a down dog stand a couple of feet back from
your desk, feet hip-width apart. Rest your palms on the desk and step back until
your back is flat, feet directly below hips. Soften your heart towards the
floor without dropping your head (a).
2.
Now for up dog: inhale and bring hips to desk.
3.
Pressing down strongly on your hands, lift your
chest up. Toes can be pointed or tucked (b). Repeat several times, inhaling for
up dog and exhaling for down dog. Hey, it's a dog's life.
5pm you need: To combat computer-screen eye strain
Try: Eye rolls with breath break
Staring wide-eyed at your computer all day
not only leads to eye strain but irritability, headaches and even neck and back
pain. This five-minute breather will activate the valgus nerve which runs
between the eyebrows.
Translation: instant relaxation.
How to do it
1.
Check your jaw is relaxed, roll your eyes five
time some way, five times the other, look down and then look up. Repeat a few
times.
2.
Bring heels of your hands just above the eye
brows, fingers up.
3.
Close the eyes and on an exhale, gently draw the
heels of the hands firmly downwards towards the eyebrows pressing on the forehead.
Notice how the breath slows right down.
10pm you need: To completely shut down, retreat and sleep
Try: Legs-up-the-wall pose
Good sleep is key for performance at work.
This 10-minute restorative pose will relax the body and calm the mind as well
as rejuvenate tired legs if you have been on your feet all day. Clean feet
please!
This
10-minute restorative pose will relax the body and calm the mind as well as
rejuvenate tired legs if you have been on your feet all day
How to do it
1.
Sit side-on to the wall, roll on to your back
and swing your legs up.
2.
With eyes closed and shoulders relaxed, place
palms on your belly and take your awareness to your breath, feeling it move
against your palms. If you have tight shoulders put a cushion under your head.
Aaah. Off to bed now.
