A number of organisations have set up yoga classes for their employees as part an overall wellbeing initiative. On the face of it this seems a good idea; yoga is a universal practice which is suitable for everyone regardless of age or background. It can improve posture, lower stress and blood pressure levels and help people see things as they really are rather than how they are.
Most people know this already, especially the enthusiastic member of staff who goes to a regular class and may well be asking you to organise one in the workplace.
Office dynamics
However, bringing yoga into the working environment is very different from going to a class at the village hall or leisure centre. Office politics will be signing up as well before you can say ‘breathe in’.
When you go to a weekly yoga class, wondering who you will be spread out on the floor next to you does not come into it. It could be a managing director, an artist, dinner lady or unemployed person; it does not matter. However, once inside the office building , the person bending down in front of you with their bottom in the air could be your boss or direct report. Your inner voice is not going to be quiet for long.
Adding a yoga session to a management away day or team building exercise is even more fraught because your instructor needs to have an understanding of office politics and work culture. Chanting ‘Om’ and lighting incense is not going to work on the finance director if you are arguing about budgets even if they do it all the time at home.
I remember carefully putting together a short programme for a corporate away day that simply looked at removing stress from the neck and shoulders and as this had gone so well, I decided to introduce a simple balance (to help with mental clarity!). Realising that balancing was not going to be easy wearing shoes - especially high heels - I simply asked if people could remove their shoes temporarily. Some people looked horrified. I soon understood that a few hours earlier a number of people had put on their socks with their big toe protruding thinking ‘who’s going to know?’ A few hours later everyone who shouldn’t.
A yoga culture
From my experience holding the yoga class on the premises means all the office politics are joining the class as well. Nobody wants to look foolish in front of their peers or supervisor. So yoga which is universally one of the best tools for mind and body can put the very people it aims to help under pressure, especially middle management who will be sensitive about looking inadequate in front of their staff.
However if the yoga techniques are incorporated in the culture of the organisation and are tailored into day to day activities this can work very well. As with anything in work people need to see meaning behind the tasks so:
- Postures that help with back pain and that can be done at the desk work well.
- Techniques that help prevent or help with RSI.
- Techniques for eye strain and headaches.
- Breathing techniques for calming nerves for public speaking.
- Meditation to help prior to client meetings.
- Exercises for the neck and shoulders
If you are looking for a general class, then it is best to look for favourable rates at your local leisure centre or buy places with a local teacher offsite.
Exercises for the neck, shoulders and face
We carry the world on our shoulders and something like the size and weight of a bowling ball on top of our necks. No wonder we get stiff and sore now and then.
The neck and shoulders take a lot of physical stress and abuse, turning this way and that, nodding, bobbing, jerking, lifting, hunching and straining all day long. In fact, neck and shoulder problems are among the most common injuries. In addition to physical injury, we carry a lot of stress and tension in out necks and shoulders.
The following simple exercises can help you relieve stiffness and tension, and help strengthen the neck and shoulders against injury.
However, please be careful when working with your neck and shoulders. Move slowly and deliberately. Pay attention to which muscles are being used and never go beyond your edge of comfort.
This isn’t a workout, test or competition.
1) Chin-to-chest
Inhale and as you exhale slowly lower your chin to your chest, creating a long, gentle stretch along the back of the neck. Take several slow, deep breaths with the chin down. Lift the head back up on an inhale. Repeat five times.
2) Ear-to-shoulder
Inhale and then as you exhale slowly lower your right ear toward your right shoulder. It won’t reach, but don’t worry about it. Breathe into the gentle stretch created along the top of the left shoulder and left side of the neck. Take several slow deep breaths. Inhale and raise your head back up. Repeat on the other side three to five times.
3) Neck roll
Follow the instructions for ear-to-shoulder in (2) above, then roll the chin down toward the chest, across the chest and up the other side. Inhale and as you exhale roll the chin down across the chest and up the other side.
4) Shoulders-to-ears
Inhale and raise your shoulders up to your ears, pulling them up as high as they’ll go. Then let go with an ‘ahhh’ and drop your shoulders back down. Repeat several times.