BOOST TEAM PERFORMANCE WITH CORPORATE YOGA IN THE WORKPLACE

Every wondered what corporate yoga is all about and why successful and influential companies are using it as positive additions to the executive lifestyle?

A corporate yoga class comes to you at your workplace, and will not only include yoga poses, but also breathing techniques, relaxation, setting positive intentions, mindfulness and short guided meditations. 

In addition poses will be shown that can be used throughout the workday at your desk and computer screen. Yoga poses can be mat based (traditional class), or in the chair (no need to get changed into yoga clothes!)

Just some of the benefits include:

  • Less tension in the physical body and improved mental alertness and better memory

  • Ability to help with decision making and productivity

  • Reduce stress and anxiety

  • More productive and energetic employees

  • Boost company morale

  • Promote a sense of workplace community

You don’t need to be a large company to offer a Corporate Yoga, Meditation or Mindfulness class.

Ask for a quote today and reap the rewards for you and your team!

hello@heidihorne.com.au

0421326046

www.heidihorne.com.au/corporateyoga

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TIPS TO LET GO OF STRESS AT WORK AND HOME

 

We need stress for our lives as it helps with our survival and also learning and our creativity.  However it is harmful when it’s in high levels and becomes out of balance and overwhelming.  Stress is a factor in most people’s life today – mums with children, high pressure jobs, as well as how fast and busy our lives are these days. Many people in modern life are suffering from a nervous system that is out of balance due to high levels of stress and using relaxation and yoga techniques can help with this.

There are many wonderful poses, breath exercises (pranayama) and also relaxation techniques I could talk about.  I have chosen a couple of my favourites, easy and simple ones that anyone can use.

Using affirmations is a great way to add some positive thoughts in the mind and help cope with stress in your life.  Use words that build you up, not put you down that are always positively phrased.   For example, saying short phrases such as “I am calm and in control” or “I work well under pressure".

We need stress for our lives as it helps with our survival and also learning and our creativity.  However it is harmful when it’s in high levels and becomes out of balance and overwhelming.  Stress is a factor in most people’s life today – mums with children, high pressure jobs, as well as how fast and busy our lives are these days. Many people in modern life are suffering from a nervous system that is out of balance due to high levels of stress and using relaxation and yoga techniques can help with this.

There are many wonderful poses, breath exercises (pranayama) and also relaxation techniques I could talk about.  I have chosen a couple of my favourites, easy and simple ones that anyone can use.

Using affirmations is a great way to add some positive thoughts in the mind and help cope with stress in your life.  Use words that build you up, not put you down that are always positively phrased.   For example, saying short phrases such as “I am calm and in control” or “I work well under pressure”.

Trying out some balance poses allows you to physically connect with the ground and mentally feel more grounded.  It is hard to balance when your mind is jumping from one thought to another, so it allows you to practice mindfulness and creating a decluttered mind.  Try tree pose for starters.  Standing on one foot with the other foot against the ankle, calf or inner thigh and bring the hands in prayer pose.  Hold for 5-10 breaths on each foot.  Keep a gentle gaze on a point on the floor (hint, something that is not moving).

For more ways to work on stress in your workplace or everyday life, check out my corporate yoga or one on one yoga sessions in Work With Me at www.heidihorne.com.au.

RELEASE THOSE TIGHT SHOULDERS, NECK AND UPPER BACK WITH 3 EASY CHAIR YOGA POSES

Yoga you can do seated at work in a chair…yes please!  No need to get changed into yoga clothes and roll out the mat.  Feeling tight, tense and stressed at work?  Spend a few minutes with these poses, add some deep breaths (5-10 with each pose) and release out the stress and create more energy for the remainder of the day.

SEATED ARM STRETCH:

This seated pose allows you to open up the chest and facilitate deep breathing.  Also releases out the tight muscles through the back and shoulders. Allows you to reset and balance out the body and helps with your posture.

Sitting in a chair, interlock the hands and stretch the arms over the head.  Stretch out through the fingers and if no pain in the neck, look up towards the ceiling.  Relax the shoulders if they start to come up towards the ears.  Lean side to side slowly to add an extra release through the sides of the torso.  

SEATED TWIST POSE:

This pose releases out the spine and neck and helps aid digestion (good for the middle of the afternoon!).  

With feet flat on the floor and hip width apart, place right hand to back of chair and left hand on the right knee.  Slowly start to look over right shoulder without straining the neck or head.  Hold for 5 breaths on this side, gaze back to front and release the hands.  Repeat on the other side for 5 breaths.

CHAIR DOWN DOG:

This pose is assisted with the hands on the back of the chair or desk.  It stretches the spine and has a calming effect.  Add some deep breaths to help reduce stress and calm the mind.

Stand away from chair (or desk) and place hands down shoulder width apart.   Keep the hips and feet in line.  Add some soft bends through the knees to release out the backs of the legs as well as the upper body.  It is important in this pose to keep the ears level with upper arms to avoid too much pressure through the neck.  Gently roll up slowly when ready to come out of pose.

Would you like corporate yoga or meditation sessions in your workplace?  For more information or a quote for your workplace, please see my website www.heidihorne.com.au or contact me at hello@heidihorne.com.au.

 

 

 

Chair Downward Dog pose
Seated Twist Pose
Seated Arm Stretch

TIME FOR SOME CHRISTMAS ZEN

How about some Christmas calm to balance out the Christmas cheer?

Christmas is considered one of the most stressful times of the year, even though it is meant to be our festive season.  You are not alone if you feel addition stress in the lead up to Christmas and the New Years Eve.  We may experience extra social activities, pressure of beating the crowds at the shops and extra family expectations.  In addition to this this too much food and drinks, not enough sleep and the pressure to catch up with everyone before the end of year.

Add this to the already existing stress you may experience all year round.  The typical executive life is often demanding and energy draining with poor eating habits, high levels of stress, feeling sleep deprived and unable to switch off.

Why not treat your workplace to a one off Yoga or meditation session for some Christmas Zen.  From 30 minute sessions, which will help you clear your mind, create some calm, give you an energy boost and release tension and stress in the body.

It is not too late to book in a session at your workplace before the end of year.  Alternatively, look into starting 2018 with a healthy outlook and book in a weekly class – we come to you!

More details at www.heidihorne.com.au OR contact at hello@heidihorne.com.au for a quote or more information.

 

RELEASE STRESS IN THE WORKPLACE – EASY TIPS FOR YOUR DAY

 

Recently I have been leading sessions at various companies around Sydney for Mental Health week and Wellness months.  Wellness in the workplace is important for many reasons, and should be a focus all year round to help with relieving stress and creating more energy.

The executive lifestyle is demanding and energy draining, and many employees are sleep deprived, high levels of stress and feeling burnt-out.

Studies have shown that people who are happy and connected in their workplace have higher levels of productivity, sales, accuracy, work/life balance and overall health.

Some easy ways to add mindfulness and stress relief in the work place is to:

*Stop and break (90-120 minutes) – stand up, have a glass of water, stretch the legs.

*Let go of tension in the body – add some easy chair yoga poses to release tight muscles in the shoulders, neck and upper back.

*Pay attention to your breath – deep breathing can help at the times we are feeling stressed, emotional, tired and tense.

*Plan day ahead – plan at the beginning of the day with positive thoughts on how you want day to pan out for you.  Set up the positive outcomes with affirmations and intentions that you can come back to during the day when needed.

*Add some mini meditations – these can just be a few minutes in length but have big results.  I love to use short meditations through-out my day.  For a free 5 minute meditation download, see link on my website www.heidihorne.com.au

*Notice your posture – during the day take time to notice your posture.  Are you hunched, tense or tight in the shoulders, jaw and face.  Take a few deep breaths and release out these areas and let go.

 

For corporate Yoga and Wellness at your workplace, please see website www.heidihorne.com.au/corporate-sessions or contact me at hello@heidihorne.com.au for more information or a quote for your company.

 

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5 TIPS TO SAY GOODBYE TO THOSE BAD HABITS:

Around three months to New Years Eve again, and chances are those bad habits that we resolved to say goodbye at the beginning of this year have stuck with us.  Don't wait until New Years Eve again to say goodbye to bad habits, embrace healthier new habits today!

VISUALISE YOUR GOALS:

Create a mental image (your own video with you being the main star!), and include as many details as possible.  With the visualisation us the scenario “as if”.  As if it has already occurred.  Picture it with all the senses activated, everything you will be seeing, smelling, hearing, touching and so forth.  For example, if you goal is to get fit and enter a fun run with your children – picture yourself feeling energetic and proud;  holding your children’s hands as you cross the finish line; hearing the cheers of the people on the sidelines; smelling the grass underneath you and seeing the beautiful views that you pass.

CHANGE YOUR ROUTINE:

Make a routine in your life, replacing your old habits with your healthier new habits.  Planning this new routine is crucial for it’s success and realising it will take around a month to have these changes as part of your normal lifestyle.

PREPARE:

Prepare for letting go of the bad habit with specific goals and include an outcome by a deadline date, and add in as many details as possible.  For example – I will stop screen time (TV, phone, Ipad) by 9pm each night and spend the hour between 9-10pm winding down with a book, bath, cup of herbal tea or meditation.  By 10pm I will have lights off to allow myself to fall asleep and have 8 hours of rest so I am refreshed for the next day ahead.

MAKE IT FUN:

Yes, it will be hard to break those habits, but make sure you keep it fun in the process with rewards and activities.  For example, maybe you are letting go excess TV time and replacing with time to get fit for the upcoming summer.  Schedule in sessions at the gym or with a trainer, but also schedule in fun physical activities you can do with your kids or a friend, such as shooting hoops or going on a bushwalk.  Once you have reached your goal, treat yourself to a night away or afternoon getting a massage.

TAKE NOTES:

Keeping a diary is a great strategy for letting go of those bad habits, especially for the first 30 days until new habits become part of your daily routine.  Making notes will help keep you on track, allow you to notice how you are feeling, and be proud of yourself as you look back on how far you have come along.

For either one on one Wellness Coaching, or Workplace Yoga and Wellness sessions, visit my website www.heidihorne.com.au.  Alternatively contact me direct hello@heidihorne.com.au OR 0421326046 to request a quote.

 

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WHY EVERYONE IS TALKING ABOUT GRATITUDE

“Enjoy the little things, for one day you may look back and realise they were the big things”  Robert Brault

Live in the present:

If you are truly present in the moment (a human being rather a human doing!) you will feel pure joy, contentment, love and happiness.  Most of the time, we are so caught up in our thoughts of the past (memories) or the future (planning or worries) that we don’t just let ourselves be in the present moment.  Connect with the here and now, either with meditation or yoga, or simply doing something like running, painting or playing with children that lets you feel joy right now.

Be part of the big picture:

Gratitude allows you to realise that you are part of this big, beautiful world.  Also, you get to see the big picture of where you are in your life, and take time to celebrate and appreciate the milestones along the way.  Enjoy the journey and let go of the planning on the destination.

Make a reverse bucket list:

Maybe you have written a bucket list – a list of what you want to achieve before you die.  However, have you taken the time to write a reverse bucket list?  Spend some time to reflect and write down all the amazing adventures you have had; the great people you have met along the way; your accomplishments; your goals you have achieved and places you have visited.  Take a moment to do this and feel proud of your life and grateful for everything it has given you so far.

Write it down:

Keep a diary (or a small notebook) by your bed and spend a few minutes each day to write down 3 things that you are grateful for.  You might like to do this first thing in the morning or last thing at night before going to sleep.  It should be easy to name the obvious such as your relationships, your job and home.  However, also write down the areas of your life that you take for granted such as the ability to see, drinkable water out of the tap and hearing birds singing in your back garden.

Reap the rewards:

There are so many benefits to practicing gratitude as part of your everyday life.  It has been shown to reduce stress; improve our relationships; have a more positive outlook on life; improve our sleep; complain less and keep the doctors at bay with better coping mechanisms and management of illnesses.

As part of my Corporate Yoga and Meditation sessions, Gratitude Meditation and Mindfulness can be added to appreciate all the aspects of our lives.  For a quote on sessions at your workplace, please contact Heidi via hello@heidihorne.com.au or 0421326046.

 

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ENERGY BOOST AND LIFT YOUR MOOD IN 5 EASY WAYS

 

1)      EAT YOUR FRUITS AND VEGGIES: Fibre not only fills us up, but also takes longer for the body to process and provides energy for longer.  Fill up on your favourite 5 a day vegetables and fruits, and reap the reward of the vitamins and nutrients as well.

2)      STOP COMPLANING:  Be the glass half full person with a positive outlook, guaranteed to uplift your mood.

3)      TAKE A MINI BREAK TO STRETCH:  Get out of the chair, off the computer, and have a stretch.  It doesn’t need to be long, just a few minutes can make a big difference.  Release out the jaw, neck, shoulders and upper back where most of the tension is often held with some rolls of the shoulders, twists looking over each shoulder, and stretching the arms over the head.

4)      KEEP DRINKING THAT WATER:  Being slightly dehydrated can cause lack of energy and simply having a regular glass of water throughout the day can alleviate this.  Also, avoiding excess caffeine and sugary drinks, which can often leave you more thirsty in the long run.

5)      GET OUTSIDE:  If your office is inside, try to step out in the sunshine and fresh air during the day.  Take some deep breaths and look at some greenery or even up at the sky.  Also bring some outside in, with a fresh plant on or near your desk.

As well as these tips, regular Yoga and Meditation can greatly help give a boost of energy and uplift your mood.  Request a quote for Corporate Yoga and Wellness programs to your workplace, or more details on my signature program Executive Zen – for a Happier, Healthier Team.

hello@heidihorne.com.au

www.heidihorne.com.au

0421326046

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