While it's excellent that employees engage in yoga (stretch and mindfulness) workshops at the workplace, it's wise to encourage employees to continue practicing outside of work for maximum benefits. This continuation will also have a positive and reinforcing effect on the employee's family and friends.
The beauty of Yoga is its versatility: it can be done before, during, or after work; sitting on a bus, waiting for your morning coffee, it’s all about opening up your own opportunities to stretch, breathe, and be mindful in the moment.
Stretching and being mindful of your health shouldn't be confined to a classroom or studio, nor should it be limited to weekends or after work. Yoga provides a structured, well-supported, and straightforward approach to overall well-being, offering physical, mental, and emotional benefits.
My personal journey with Yoga
I often say, "Yoga saved my life!" I know it sounds dramatic, but it's true. During a time of immense personal and work-related stress, I turned to YouTube in search for ways to quiet my mind, manage my emotions. Yoga kept appearing as a recommended practice. Despite never having tried yoga before, I decided to attend a local class. In my first ever class, during one particular pose, I was overwhelmed by a rush of sadness, leading me to sob uncontrollably in the middle of the studio. How embarrassing on reflection… It felt as though years of pent-up emotions were pouring out of me, like water gushing from a burst dam. The instructor was incredibly kind, calm, and caring—traits typical of all yoga instructors I have encountered. Emerging from that experience, I realized the importance of regularly practicing some form of stretching and mindfulness. Whether it's yoga, breathing exercises, or other physical activities, these practices are essential for maintaining balance and well-being. Make time for yoga after work to release tension and stress accumulated throughout the day. Unleash the benefits of this practice and discover a path to better physical, mental, and emotional health. By the way, I feel so much better now. More engaged, more focused and certainly happier. I have also added sleep aids to my repertoire, i.e., Insight Timer (Yoga Nidra in particular). I encourage everyone to try it for at least a week. ~ Dujon, Founder of Anista
5 Yoga poses to help rest and recover outside work
10-minute routine with five essential yoga poses that are perfect for rest and recovery. Whether you're looking to unwind after a busy day or integrate gentle movement into your morning/evening routine, these poses offer a simple yet effective way to restore balance and energy.
1. Child's Pose
Child's Pose, or Balasana, is a foundational resting posture in yoga that helps to stretch the hips, thighs, and ankles while promoting relaxation. This pose involves kneeling on the mat, sitting back on the heels, and extending the arms forward with the forehead resting on the floor. It's excellent for relieving stress and tension, calming the mind, and gently stretching the back and shoulders.
Tip: Child's Pose is perfect for winding down after a long day or as a gentle break during a busy work schedule.
2. Extended Puppy Pose
Extended Puppy Pose, or Uttana Shishosana, combines elements of Child's Pose and Downward-facing Dog. It involves starting on all fours, then extending the arms forward and lowering the chest towards the floor while keeping the hips raised. This pose offers a deep stretch for the spine and shoulders, helping to release tension and increase flexibility.
Tip: It's particularly beneficial for counteracting the effects of prolonged sitting, making it ideal for a quick stretch break at work to rejuvenate the body and mind.
3. Downward-facing dog pose
Downward-facing Dog, or Adho Mukha Svanasana, is a rejuvenating inversion that strengthens the entire body. Starting on hands and knees, the practitioner lifts the hips towards the ceiling, forming an inverted V-shape. This pose stretches the hamstrings, calves, and spine while building strength in the arms and shoulders. It's an energizing posture that improves blood flow, relieves back pain, and enhances overall body alignment.
Tip: Practicing Downward-facing Dog can invigorate the body and mind, making it a great mid-day stretch.
4. Sphinx Pose
Sphinx Pose, or Salamba Bhujangasana, is a gentle backbend that strengthens the spine and stretches the chest, shoulders, and abdomen. Lying on the stomach, the practitioner props up on the forearms with elbows aligned under the shoulders, gently lifting the chest. This pose helps to alleviate stress and fatigue while improving posture.
Tip: Sphinx Pose is particularly beneficial for those who spend long hours at a desk, as it can help to counteract the forward-hunching posture and open up the front body.
5. Shavasana
Shavasana, or Corpse Pose, is a final relaxation posture that allows the body to fully relax and integrate the benefits of the practice. Lying flat on the back with arms and legs comfortably spread, the practitioner focuses on deep, slow breathing while releasing all tension from the body. This pose promotes deep relaxation, reduces stress, and calms the mind.
Tip: Shavasana is an essential part of any yoga practice, providing a moment of stillness and peace, perfect for ending the day or taking a restorative break.
3 Tools employers may want to consider sponsoring for employee well-being
To complement Yoga's physicality, it's good to pair it up with mental/mindfulness exercise called Yoga Nidra.
Here are 3 tools/apps that can help employees easily integrate these practices with a Yoga Nidra practice. These apps offer convenient ways to stay consistent, whether through guided sessions, gentle reminders, or relaxing sounds, ensuring that employees can maintain their physical and mental health no matter where they are.
1. Sleep Cycle
Sleep Cycle provides detailed sleep analysis and insights to help improve your sleep quality.
Highlights:
Morning Yoga Routine: Use Sleep Cycle to wake up gently during your lightest sleep phase, making it easier to start your day with a refreshing morning yoga session. The app’s natural wake-up approach helps to start the day with a more refreshed feeling..
Wind-Down Stretching: Incorporate a bedtime stretching routine by setting a reminder on the app. The sleep analysis can help you track how evening stretches improve your sleep quality over time.
Scorecard: In a day of gamification, Sleep Cycle scores your sleep. e.g. 85%, vs, 90% vs. 97%. Each of these gives you some indication of how restful of a sleep you had.
Recording sounds, including ambient sounds. My kids like this feature the most as it records when I talk in my sleep. Yes, I can hear what you’re thinking. Dangerous in the wrong hand.
2. Insight Timer
Insight Timer is a meditation app offering a vast library of guided meditations, mindfulness practices, and relaxation music. It helps users reduce stress, improve focus, and promote overall well-being.
Highlights:
Guided Yoga Sessions: Utilize the app’s guided yoga meditations to enhance your practice. Choose from various sessions that focus on breathwork, relaxation, and mindfulness to complement your physical yoga routine.
Post-Work Relaxation: After a long day, use Insight Timer’s relaxation music or guided meditations to wind down. Pairing these sessions with gentle stretching can help release tension and prepare your mind and body for a restful evening.
Below is a 10-minute video on Yoga Nidra (Non-Sleep Deep Rest) by Dr. Andrew Huberman. Practice Yoga Nidra for deep relaxation after a long day.
3. Tide
Tide is a focus and relaxation app that combines natural sounds, white noise, and mindfulness techniques to improve concentration and relaxation. It’s designed to help users manage stress, enhance productivity, and promote better sleep.
Highlights:
Yoga with Nature Sounds: Enhance your yoga practice by using Tide’s collection of natural sounds and white noise. Create a calming environment with the sounds of the ocean, forest, or rain to deepen your relaxation and focus during yoga.
Break Time Stretching: Use the app’s focus timer to schedule regular breaks throughout your day for quick stretching sessions. The gentle reminders and calming sounds can help you stay consistent with your practice, reducing work-related stress and tension.
INSIGHT TIMER LUCKY DRAW COMPETITION
Available only to Australian residents.
Draw closes 1st Nov. 2024.
Reimbursement means, that when you pay for a full year's subscription, Anista will refund you up to USD $60 into your nominated bank account.
Conclusion
Encouraging employees to engage in yoga and stretching outside of work not only maximizes the benefits they gain from workplace wellness initiatives but also promotes their overall well-being, whilst showcasing to employees' families and friends the commitment your organization may have to engaging and fostering good health practices.
Incorporating yoga into your life doesn't have to be confined to a classroom or studio. It can be a simple yet powerful way to maintain health and balance throughout the week. Tools like Sleep Cycle, Insight Timer, and Tide can support these practices, making it easier for employees to stay consistent and reap the full benefits of yoga, stretching, mindfulness, and a good night's sleep.
By fostering a culture of wellness beyond the workplace, companies can help their employees lead healthier, more balanced lives, ultimately enhancing productivity and job satisfaction.
Make yoga a daily habit and discover the transformative effects it can have on your life, both at work and beyond.
If you haven't already, check out Part 1 of this blog post where we talk about how Yoga can boost workplace productivity, and Part 2 where we go in-depth about promoting workplace wellness through Stretch and Mindfulness (Corporate Yoga) programs.