Blog | St. Louis Corporate Yoga

Stay Cool In The Office

Summer has finally arrived. As much as we can’t wait for summertime to come, this time of year might challenge our productivity at work.

A few easy tips for hot summer days in the office:

Drink, drink, drink! The best choice is water, of course. If you crave a different taste, prepare spa water! It is so easy to prepare this even at the office. Just take sliced fruit with you from home, fill up a big jug with water, and let it chill for 2 hours so the fruit flavors infuse the water. Invite your co-workers to enjoy a refreshing glass of spa water with you!

Here is a Pinterest board with lots of different spa water recipes for every taste: http://pinterest.com/spawaterrecipes/spa-water-recipes/

Quick cool down

You are dreaming of a cool shower after being outside in your lunch break? Run cold water on your wrists for a minute. Splash your face with cold water, too. If you don’t want to ruin your make-up, simply use a facecloth soaked in cold water. Yes, this is the same method your Mom used when you had a fever as a kid. It works wonders on hot days, too!

Difficult to get some much needed sleep during hot summer nights?

There is nothing that will influence your productivity as being dog tired as a result of a sleepless night. Try to cool down your bed. The way you would use a hot bottle to warm your bed in the winter, use a “cold bottle” to cool it down in summertime. Just fill up the hot bottle you use in the winter with chilled water.

An extreme method is to pack your sheets in the freezer for an hour before going to bed. If all else fails, this might bring you a sweet cool down experience! Put the sheets in a plastic bag before you put them into the freezer.

Your beautiful office shoes killing your feet in hot weather

Especially if you have problems with water retention during the hot summer months, soaking your feet in cold water will help a lot. It will cool you down, too. The best time for this is in the evening. It is so easy to include this into your evening routine. Have your feet in a bucket filled with cool water while watching your favorite shows or checking your emails.

Two yoga postures that help to cool down during summer:

There are some excellent yoga postures to practice to keep cool in the coming hot months ahead. Try Downward Dog with your legs hip distance or more apart and your knees bent. Place the hands closer together with the thumbs touching. Bend your knees and allow the blood to flow to the head.

Try Uttanansa, too! A great summer time cool off posture. Walk your feet from Downdog to your hands and bend the knees. Simply hang in this forward fold and allow your back to relax and soften. Keep your feet firmly planted and your legs strong. Remember legs active, spine passive. Breathe!!

Ask your yoga instructor for more tips during your corporate yoga class!

Five Precepts To A Better Workday And Planet

These precepts are taken from a book, entitled The Present Moment by Thich Nhat Hanh. These basic Buddhist tenets are useful to consider applying in the everyday workplace.

We look to the foundation of Buddhism to better understand our own propensity for unethical behavior and without guilt or judgment, take responsibility to make necessary corrections and become a better version of ourself.

FIRST PRECEPT: Aware of the suffering caused by the destruction of life, I vow to cultivate compassion and to learn ways to protect the lives of people, animals, plants and minerals. I am determined not to kill, not to let others kill, and not to condone any act of killing in the world, in my thinking, and in my way of life.

SECOND PRECEPT: Aware of the suffering caused by exploitation, social injustice, stealing, and oppression, I vow to cultivate loving kindness and learn ways to work for the well being of people, animal, plants and minerals. I vow to practice generosity by sharing my time, energy, and material resources with those who are in real need. I am determined not to steal and not to possess anything that should belong to others. I will respect the property of others, and I will prevent others from profiting from human suffering or the suffering of other species of Earth.

THIRD PRECEPT: Aware of the suffering caused by sexual misconduct, I vow to cultivate responsibility and to learn ways to protect the safety and integrity of individuals, couples, families, and society. I am determined not to engage in sexual relations without love and a long-term commitment. To preserve the happiness of myself and others, I am determined to protect children from sexual abuse and to prevent couples and families from being broken by sexual conduct.

FOURTH PRECEPT: Aware of the suffering caused by unmindful words and the inability to listen to others, I vow to cultivate loving speech and deep listening. Knowing that words can create happiness or suffering, I vow to learn to speak truthfully, with words that inspire self-confidence, joy, and hope. I am determined not to spread news that I do not know to be certain and not to criticize or condemn things of which I am not sure. I will refrain from uttering words that can cause diversion or discord or that can cause the family or the community to break. I will make all efforts to reconcile and resolve conflict, however small, and to speak in ways that bring joy and happiness to others and that relieve others of their suffering.

FIFTH PRECEPT: Aware of the suffering caused by unmindful consumption, I vow to cultivate good health—both physical and mental—for myself, my family, and my society by practicing mindful eating, drinking, and consuming. I vow to ingest only items that preserve peace, well-being, and joy in my body, in my consciousness, and in the collective body and consciousness of my family and society. I am determined not to use alcohol or any other intoxicant or to ingest foods or other items that contain toxins—such as certain TV programs, magazines, books, films, and conversations. I am aware that to damage my body or my consciousness with these poisons is to betray my ancestors, my parents, my society, and future generations. I will work to transform violence, fear, anger, and confusion in myself and in others by observing a wholesome diet. I understand that a proper diet is crucial for self-transformation and for the transformation of society.

To get a corporate yoga onsite class started, please contact info@claytonyoga.com or 314-630-1677 today! Namaste.

Playing the Edge

Playing the edge in each pose challenges us to find our own source of peace. Playing the edge in each yoga posture brings about great self-imposed limitations which then help us to feel safe, cared for, and to be at home everywhere. When we feel cared for and see this world as compassionate, alive and providing a soft landing.

The yogi knows that the true battlefield is not won or lost on the outside but exists within the realm of one’s own psyche. Stepping out of the comfort zone may be frightening but it keeps you in the flowing energy of the universe.

When we poke, prod, and stimulate opening places, it does not matter how far we go. We practice to listen to our own unique body today! Many people practice yoga as a means to get someplace else. This is not playing the edge, and the outcome reinforces our not good enough model. Slamming up against the sensations and forcing the body to open is a subtle form of violence that seeks to control, conquer, and reinforce negative messages between the mind and body. It is far better to back off especially in yoga class, and allow your body appropriate time to soften, expand, let go, and become more centered and peaceful.

Being truly empowered is not about being invincible to life. We live so often at the surface of life with all of its appearances-untapped to what is really possible. Is it truly possible to achieve enlightenment, to wake up each morning and send healing and harmonizing messages to your body, thanking the great spirit for a brand new day.

There is a Chinese Proverb that says “a bird does not sing because it has an answer, it sings because it has a song“. Real strength is allowing our ego to be strong enough to make those adjustments, to modify when needed and take child pose if necessary.

Yoga and playing the edge provide us continually with an awareness of this test and help us stay neutral and present to the learning process. The time when we walk backward into our uneasy qualities about ourself like being controlling, anxious, blaming, or judging are tremendous eye opening experiences. If someone asks you to point to who you are, one finger draws close to the heart. Our greatest weakness is our greatest strength because it is there in our own mind that we must fight the greatest of all battles. Many saints in India tell us to do our duty wholeheartedly and then let it go. Let go of all of the stuff, things like unrealized expectations, perfectionism, and clinging or neediness. See it, put your awareness there and then drop it, like a heavy stack of books.

Yoga and relaxation does not cure us of life’s mystery, it only serves to clarify how much bigger we are then these personal struggles and gives us ample time to transform blocks into learning.

To get a corporate yoga onsite class started, please contact info@claytonyoga.com or 314-630-1677 today! Namaste.

A Yogini’s Guide to Happiness by Michelle Maue

This blogpost is an excerpt from a recent book published by St. Louis Corporate Yoga onsite wellness teacher, Michelle Maue. It describes the richness and joy that lies within each of us when we let go of the layers of our noisy ego mind and find our calm, inner peaceful spirit or our true, authentic self.

The buddha taught that we can end our suffering when we learn to let go of attachment. When we do our job wholeheartedly with passion and joy, we bring whole peace and stay connected with spirit. We enter into our hero journey, like a labyrinth, not quite sure where is the beginning and find ourself inspired by something much bigger than where we began.

Never stepping into the same river twice, we acknowledge our own everlasting and transcendent nature and assist one another in bringing back the good feeling vibes in our life. There we can make choices based on bliss, joy and rapture rather than fear, control and ego.

Over reliance on rational thinking robs us our joy, delight and love of the mystery. Children, live in a constant state our wonderment and joy. Having enchantment and delight begins with us. Notice as an adult, how many layers of doubt keep us from our joy? Staying connected with this enchanting world requires faith.

More and more people are waking up to this 6th sense world, where we trust our intuition and feel a calling to live a life of passion and joy. When we believe in ourself, and increase measures of faith, where there was none, we magnetize universal forces, which begin to conspire around us to bring those circumstances. We must continue in our life, to just take the next step! It takes tremendous courage to live deeply, fully and risk standing out.

In each of us, there resides a goddess, a healer, a shaman. Enlightenment is a reversal of this kind of education as it calls into being the direct experience and validates the natural beauty for example of a flower, without any categorizing and labeling of any kind. A Harvard research study actually found that the 90% of our thoughts is that they are both redundant and useless. The more we think we know, the bigger we need to guard those systems, the more energy is expended just trying to keep things in place.

Hard science waits and asks for repeated proof but how can you measure the changing river twice? Over reliance on these systems, produces a power dynamic between hierarchical systems that in the end limit our worldview and choke our creativity. Empty your mind.

Learn to be your own best friend, find your inner gatekeeper and know that you are a lighthouse for many. Energy goes where your attention flows. The scent of the flower, it’s color, the texture, all perfect to its unfolding expression of beauty. Scripture tells us “the flesh counts for nothing, it is the spirit which gives life”. Anything we put our intention upon, we can bring into our life.

If you have within you more positive feelings and connection to soul, you can enjoy the flow of energy and life force and leave behind the shadows and fears, revealing all happiness to be restored.

Having a Spirit of Cooperation in the Workplace

Michelle Maue, owner of Clayton Yoga began St. Louis Corporate Yoga in response to needs of her clientele seeking to reduce stress in the workplace over ten years ago! Since that time, St. Louis Corporate Yoga has over 4 corporate yoga instructors teaching onsite wellness classes throughout St. Louis. With over a decade of experience, St. Louis Corporate Yoga provides over 9 weekly classes in a courteous, prompt and professional manner.

Many yoga corporate clients report overall greater resiliency to challenge, increasing greater cooperation, teamwork and levels of support. Our long standing corporate yoga programs have also shown a marked increased in improved employee morale and better communication between employee and employers. Sometimes, we begin our yoga class with a heartfelt and sincere prayer of gratitude called the Heart Meditation by Deepak Chopra.

In this simple and powerful story or meditation, students are prompted to recall any situation at work where they feel a certain grievance toward a particular person or situation and using their imagination create space and allow their energy to shift back to the breath, lengthening in a calm way, new positive states of mind.

When we begin to take a make a more conscious effort and choose to focus on the positive side to our circumstance; we slowly can make the shift. We can very often learn from resistance how to transform our own mindset. The journey from resentment to gratitude is very productive to our energy, health and mental well being.

When we live from a place of appreciation even for the setbacks, we and allow the healing life force to move through us. Sometimes the greatest of mistakes, can often later become the greatest stepping stones to our success! The following is a written copy of this exact meditation for you to enjoy…

[box]Heart Meditation by Deepak Chopra
Experience gratitude in your heart by considering all the things in your life for which you are grateful. Think about all the people in your life you love and the people who share their love with you. Spend a few minutes reviewing the gifts in your life for which you are appreciative.

Keeping your awareness in your heart, let go of all grievances, resentments and regrets. Repeat, every decision I make is a choice between a grievance and a miracle, I relinquish all regrets and grievances and choose the miracle (Repeat 3x)

Think of anyone that you may be holding a grudge or resentment against. Visualize them in your awareness and practice forgiveness, recognizing that everyone is doing their best from their state of consciousness. Have the intention to forgive others and yourself from any actions that have resulted from pain.

Having let go of resentments, grievances and regrets and having embraced forgiveness, bring your attention back to your breathing.[/box]

It’s great to have a healthy body, but the rewards of creating a healthy attitude and appreciative spirit is far greater. When we release our judgement, we set ourself free! We become more compassionate with the complexities of the working world and find things in our coworkers that have allowed us to do things we never could achieve alone. As one yoga corporate yoga client said, “yoga classes have made me more aware of just how interdependent we all really are”.

Yoga Research Findings Enhance On-site Corporate Wellness Classes

Dr. Benson at the Harvard Medical School found that a certain amount of stress is good. A little stress is a good thing. Whether you are doing a job, playing a game, raising a child. Some stress motivates us to adapt to more difficult situations. A little stress can be fun, motivating and even interesting.

But too much stress is a bad thing. Dr Benson uses a graph to show how increasing stress raises your performance and efficiency until you reach a certain point – after that point, more stress causes your performance to decline and efficacy to reduce. Also too much stress can cause a person’s locus of control to be placed outside of one’s own experience.

In recent survey taken at the Mind Body Institute, Americans identify stress as their number one health concern today. More than 50 % of adults in the U. S report high stress on a daily basis. Untreated, stress can seriously affect performance, health, and well-being. This chronic type of stress the never lets up weakens the immune system, making us vulnerable to disease, and harder to recover from illness.

Dr. Andrew Weil has also found that even in remote parts of Africa, more and more patients are visits doctors for stress related symptoms such as ulcers, headaches and indigestion. More than 60% of all healthcare visits are related to mind-body stress induced conditions.

The key according to Dr. Herbert Benson, is to break the chain of everyday triggers or thoughts that worry us. The Dalai Lama says there are two types of problems, one the kind we can do something about and in that case, it is very important not to worry and in the second type, this problem is something we can do nothing about, and also not to worry! When we take deeper breaths, or go for a walk or bike ride, our heart beats slower and our brain waves slow down.

According to Mehmet Oz, MD, the average person’s breath is between 16 to 20 breaths per minute. Researchers found that 23 women and men who recited Om mane padme hum and the Ave Maria prayer slowed their breathing to a rate of about 6 breaths per minute compared to spontaneous breathing and random talking. What this suggests is that prayer or mantra chanting slows the “internal metronome” lessening the risk of heart attacks and strokes. Chanting or saying prayers increases our concentration and synchronizes cardiovascular rhythms creating a sense of calm and well-being.

Also it has been reported the best physiological benefits include pulse rate decrease, respiratory rate decrease, blood pressure decrease, galvanic skin response increase, alpha wave increase, posture improves, endocrine function normalizes, endurance increase, energy level increases, immunity increases, sleep improves and energy levels increase.

There is without a doubt then, through the scientific research findings here that just with a few minutes of practice, our breathing can break the chain of stress and bring about nourishing, nurturing healing energy to the brain and body. For more information on starting a corporate on-site yoga class at your company, call us at 314-630-1677. Namaste!

St. Louis Corporate Yoga Delivers Positive Results to the Workplace

No one is immune from feelings of frustration from too much expectation or competition. Tensions can arise especially in the workplace. Practicing yoga and looking at our breath can greatly neutralize excessive stress. When we redirect our attention to the breath, we find the unity and peace is there. According to Wayne Dyer, when we stay connected to spirit, nothing can go wrong. Judging another only makes us someone that needs to judge.

In order to develop a calm, equanimous mind, we look to our breath. After just one minute or longer, with the practice of deeper breathing, we feel more energized and refreshed. Too much work often results in poorer overall performance and results. Try to step back several times throughout the work day and simply be aware of your breath.

I began practicing yoga sixteen years ago to find inner peace. At 26, I was a restless, and very anxious first time mother. I wanted to be a great mom. So, I decided to try yoga. At first, I found it difficult to stay focused and concentrate on one pose at a time. My mind wanted to race around so many times! I must be honest, because my body was so flexible, it gave me courage to keep trying to calm my brain. After practicing yoga regularly for 6 months, I definitely noticed I was less judgmental both with myself and with others. Now after 16 years, my mind may still be unruly and reactive, but now I want to learn how to work cooperatively with others, soften their burdens and be happy.

Yoga corporate onsite classes has this same softening effect on our clients. Many students reports that they feel less tension at work, greater energy, more vitality and more patience with their own approach to learning. Students tell me that they practice the breathing on the plane, while in a meeting or completing a project. Corporate yoga students enjoy learning how to breathe the yoga postures apart in order to enjoy all the benefits yoga has to offer. They are most appreciative for the all levels yoga approach that St. Louis Corporate yoga classes offers and find that stretching with their work colleagues is a great way to build a cooperative and collaborative, fun work atmosphere!

By gently coming back to the breath, we can all release negativity and develop a stronger mind. In truth, I think the universe wants us to enjoy our tasks and to have a greater sense of ease with life’s responsibilities. It is certainly more fun to let go of things we cannot control and learn to stay calm, and be more focused.

Finding greater discipline to stay in there in times of challenge helps us to cherish and awaken loving kind energy and vitality at the workplace. Let us help you design a unique yoga corporate program that fits your company’s needs today! To get a free phone consultation with St. Louis Corporate Yoga, call 314-630-1677. Please join us!

One Minute Meditation at Work

“A few times per day, while sitting at my desk, tension begins to creep in and take over. I may be sitting too long and working too hard.” Most people agree that work related stress is the single worst contributor to poor health.

Did you know there is a way to transform our tension without having to get to a yoga class? Research shows that deep breathing is the single best way to counteract anxiety and keep the mind calm, clear and empowered. When we breathe with more awareness, we breathe deeply and nourish our heart, support better digestion and even improve our immune system too!

How about One Minute Meditations? When we breathe deep even for one minute, we find our center, and have greater access to sustained levels of energy throughout the day. Try this, as soon as the moment of tension arises, take a step back, and notice your own unique breath move through the nostrils. Take a few deep and natural breaths in and out. Allow yourself to sit comfortably with your back to the office chair. As you begin to make any adjustments, give yourself permission to sit tall, and relax the shoulders.

Notice any muscles that are still tense, the shoulders, face, arms and see if you can release their tension on the exhale breath. Begin to notice how the breath slows down and lengthens the more you place your focus upon it.

Continue to breathe a few more rounds. Take the breath from the belly first, and also exhale from the belly first. If you like to try a counting breath, think of 4 on the in breath, pause and 8 on the out breath.

Small moments of meditation at key moments when tension is arising can be very useful in finding again greater ease at work. This will flood the body with feel good hormones such as serotonin. We can increase peace of mind and take good health back into our own hands.

Everyone has a unique breath and different lung capacity and tidal volume. Allow your breathing to feel natural and supportive to you. If your mind begins to wander and you have gone away too, simply reassure yourself that every one of us does the same thing too. It is as if we have two brains, one that is intimately connected to our peace and one that is hardwired for distraction and survival.

Staying with the breath reminds us how to access the higher mind and simply experience what is actually happening. For each of us, life is constant change, and there is no amount of controlling it, that will stop this unfolding process. When we stay with our breath, we can witness without attachment, and experience greater space, inner security, pleasure, and joy!

St. Louis Corporate Yoga currently offers 9 weekly yoga onsite wellness classes to various companies throughout St. Louis. If you would like to get a yoga class started, please contact us at 314-630-1677 or info@claytonyoga.com.

Key Benefits of Corporate Yoga Programs

St. Louis Corporate Yoga creates key benefits in our yoga wellness onsite program throughout greater St. Louis.

What clients say from taking just a few yoga classes is a dramatic increase in higher levels of energy. Even greater than coffee, which offers just a short 2-3 hour buzz; yoga by contrast, offers clients find sustained levels of higher energy throughout the day.

Those who practice yoga also experience more confidence in their own health and rely less and less on drugs, medication and office visits to treat in many cases stress related issues, like the common cold, indigestion or chronic headaches. Lower healthcare visits equal lower health insurance premiums reducing more costs for corporate company owners.

Lastly, a very powerful benefit we found is the overall better feelings of community and cooperative support with their work colleagues.

Overall feedback from corporate clients report that although work challenges continue, practicing yoga increases cooperation, teamwork and greater levels for compassion for company coworkers.

Walter Jones states “As I was getting older, I wanted to do something, to improve my joints, flexibility and my strength, improve my health. With corporate yoga classes, I can come in the middle of the day, renew myself in the middle of the workweek. I love it. Changes I have noticed have been to improve flexibility and I find that I get a lot less stressful about things. I tend to feel that things will work themselves out if I don’t panic. I just think the best thing you can do for yourself is yoga in terms of improving your health, having a great outlook and overall tone body and muscle mass.”

Hear more about what Walter Jones has to say about St. Louis Corporate Video in this video testimonial:

Paula Teabeau says “I have always wanted to try yoga. I have seen it on TV. I have a very stressful job and wanted to also practice something where I could burn calories and also something calm for my mind. The camaraderie for my employees makes it enjoyable and it’s offered two times a week. Overall, it is a wonderful class. Overall, I am less stressed, realized that a lot of my muscles have relaxed more, more ambidextrous, I am a different person, I have a different outlook, makes my day go faster, and helping me physically, mentally, and much better job performance. It gives you a different feeling about yourself and I would definitely recommend it”.

See also more here about what Paula Teabeau has to say in this yoga video testimonial:

With over 10 years of experience, St. Louis Corporate Yoga are the corporate yoga experts. We gladly bring extra yoga mats, yoga music, challenging and safe, accessible yoga postures and invite all students whether they are beginner or more advanced. Our all levels yoga approach is great for the corporate yoga scene.

St. Louis Corporate Yoga has offered onsite wellness programs to more than 10 companies and over 800 happy and satisfied students! Call us today and let us help you create the most motivating yoga program to meet your company’s needs. Please contact Michelle Maue, 314-630-1677 for more information or email, info@claytonyoga.com

Namaste!

Getting Started With Corporate Yoga

Are you interested in offering on site yoga classes at your company or organization? In this article we share the most important questions you need to ask in order to create the perfect program for your employees.

How does yoga fit with your company’s HR strategy?

Why would you like to begin a corporate yoga program? What is your organization’s vision of a yoga program? How does it fit into the company’s employee benefits program?
Why yoga? What benefits will yoga provide compared to other wellness program?
How about the acceptance of yoga among your employees? Is yoga a welcome addition, a valuable offer for them?

Corporate yoga integration into the workday:

Corporate yoga classes run during the workday, mostly in the lunch break, although it can run right before or after work hours. How will this fit with the work systems of your organization?

Yoga classes run between 45-60 minutes. Employees will need only a few extra minutes to return to their jobs afterwards. The classes are designed in a way so students don’t have to take a shower before returning to their tasks.

Financing the corporate yoga classes:

How will your organization finance the classes? There are many options available depending on if your insurance or/and employees will co-finance the cost of the classes.

You can require employees to pay a small fee per class. Even if they only contribute $2-5, depending on the class size a big chunk of the investment can be covered this way.

Independent yoga studio classes begin at $12 (as part of a package), single yoga class can cost up to $18. Contributing $4-5 to a corporate class is an excellent investment in comparison.

Finding space:

You will need to provide a big enough room for the class. Meeting rooms, company training facilities, conference rooms are good choices usually. An excellent yoga class space has enough space, fresh air, natural light, and a good atmosphere. Most important is to create a calm environment for practice if possible. Even if the selected room doesn’t have all these attributes, our experts will help you make the best of an available room option.

Can you provide some space for storing yoga mats, props for the yoga instructor and students? This is not necessary but certainly a nice addition.

Yoga group size:

On site yoga classes can take up to 25 participants usually. Even if you have 10 employees, it is still worth to begin with classes as usually more and more people want to take advantage of it as they see the positive impact their colleagues experience.

We don’t recommend having a group of more than 25 students so everybody can get personal attention from the yoga instructor. You have more people interested in participating? Let us prepare a special offer for your organization!

We provide custom solutions for your company and employees. Please call us at 314-630-1677 so we can help you create the perfect on site yoga program for your organization’s special needs.