1. Yoga In Business - Working for Employers in the UK
Improve Employee Productivity
Your employees are likely to be stressed by the demands of the modern workplace, but you can
help them to be more resilient. In return your employees will naturally work more productively. If
you feel better you tend to have more energy for the job. If you are aware of a deadline without
becoming paralysed with dread you can work more efficiently and accurately. If your employees
are more often at work rather than absent through a stress-related problem - what does that do
for team performance? There is no need to let employees find their own way to cope - as an
employer you can help. In fact it is almost a no-brainer. Just think - spend a little on stress
management and gain a lot in productivity, creativity and accuracy!
Improve Work Life Balance
When was the last time you thought 'I must do more work'? When was the last time you thought
'I wish I could find more time to be with my family', or 'to improve my golf', or 'to play with my
children'? Being more productive whilst at work, being calmer, being less stressed and getting
things into perspective makes it far easier to make the right decision. When is enough enough?
and what is really important in life - being there for my son's birthday or finishing off the budget
that I've been putting off? You can help your employees to improve their balance and end up
being happier and more willing and ready to give their best at work.
Improve Employee Health
Having aches and pains is not a normal human condition. Sitting at a desk, focusing on a screen
and receiving stressful stimuli all tend to work against a healthy body. Bodies are made to move,
to be balanced and to have varied activities. Lack of awareness of the body means we only listen
when the body shouts. But the body also influences the mind with lethargy and disquiet long
before it shouts with muscle problems, joint problems, or serious stress related diseases. We all
have a right to good health and you can help your employees to learn how to stay healthy whilst
working.
Minimise Sick Absence
And the result of neglecting the body over periods of time is disease. The employee has sick
leave. Simple aches and tensions when continued over a long period can cause all sorts of
problems. Stress related diseases are the most common form of sick absence in Europe, and
probably in most developed nations. This is costing an estimated £13B ($20B) per year in
Europe according to a study by the European Commission. You can help your employees to
avoid this. You can do something about stress related disease. As an employer, how can you not
do something?
Improve Decision Making
Wouldn't it be wonderful if all decisions were made quickly and without worry? When employees
can think clearly about the issue and do the right thing? You can help your employees to do this,
and the managers and executives too.
Improve Creativity

2. Creativity is our natural state, but we aren't often in our natural state. We have hundreds of things
that we should do. We worry about what is going to happen tomorrow and what happened
yesterday, and our creativity today suffers. If our body is not supporting us with well-being and
vitality our creativity suffers. Have you ever worried a problem and found no answer only to solve
it once you let go and relax? Wouldn't it be wonderful if we had creativity on tap? Well you can!
Stress Management
Employees are stressed by any number of reasons like being promoted beyond their capability,
not having the right skills, deadlines, lack of feedback, etc. Gaining resilience against these stress
inducing factors is the first step to health, gaining perspective and doing something to correct the
problems. Every body should have ways to manage their stress. Many people use sport,
caffeine, tobacco or alcohol to unwind themselves after being affected by stress. Wouldn't it be
better if we could manage the stress at source? (You can still enjoy your sport!) You can then
work efficiently and avoid throwing the stress onto your body. You can help your employees to be
more resilient against stress.
Improve Morale
Give your employees the tools to cope and excel and you will be rewarded by improved morale,
team working, productivity and creativity. Yoga in business makes good business sense.
Being Positive in Downsizing & Redundancies
Whilst a good employer will give exiting staff the best help they can, it is also the staff remaining
that not only need help to create enthusiasm and energy, but to retain them in the dace of gloom
and despondency. All can benefit from the improved sense of perspective and improved
resilience to the stressful situation.
Please look at our offers and find out more.
Overview
Yoga In Business gives your staff the opportunity to experience calmness of mind in the work
place. By taking a little time out from the day to day stresses and pressures of the job,
employees will be re-energised and be able to tackle their jobs with a fresh clarity and vitality.
Stretching the body and working with the breath engages the body's parasympathetic nervous
system - allowing the body to normalise, gradually improving health and posture - defeating
fatigue, increasing alertness and leading to improved productivity, feelings of well-being and less
time off work due to sickness.
Yoga In Business can increase the effectiveness of meetings and presentations, improve morale
and staff relations, and the clarity of thinking needed by managers and executives. By reducing
stress levels, increasing productivity, improving energy levels and gaining a well balanced

3. perspective, all levels of staff will tend to improve their work life balance that too easily shifts in
favour of work, but with deleterious effects on the health, performance at work and family life.
Be warned - if you don't want to see your staff looking happy and healthy with increased job
satisfaction - don't engage Yoga In Business! However, if you an enlightened employer and are
looking for a corporate solution for de-stressing your events, people and teams - make contact
with Yoga In Business and create a great staff benefit and improve productivity!
Please note that Yoga In Business will not insist on any sort of philosophy or spirituality. Whilst
yoga is, by definition, a spiritual practice (compatible with any or no religion), Yoga In Business
will focus exclusively on body, breath and mind. There are opportunities outside the workplace
that can satisfy anyone's interests or needs for a spiritual element - Yoga In Business instructors
will be pleased to advise.
Why Laughter Yoga in Business
Due to too much stress the work place is become too serious. People think serious people are more
responsible and more productive. This is not true. More productive people are those who take their
work seriously but take themselves lightly.
Scientific research shows us that laughter can help to resolve workplace stress and many related
issues, but until now there has been no reliable and effective system to deliver laughter. Humor was
the only tool available, but it is not reliable and seldom leads to continuous hearty laughter.
Laughter Yoga is a breakthrough laughter delivery system that enables a person to laugh continuously
for 15 to 20 minutes with short breaks of yogic breathing.
To get the scientifically proven benefits, laughter has to be:
Hearty - coming from the belly( Diaphragm)
It has to be extended for a longer period of time.
Natural laughter in daily life comes for barely a few seconds here and there which is not enough to
bring about powerful physiological changes. But, Laughter Yoga is the ideal system in which laughter
can be extended at will.
What is Laughter Yoga
Laughter Yoga is a unique exercise routine developed by Indian physician Dr. Madan Kataria.
According to this concept anyone can laugh for no reason, without relying on humor, jokes or comedy.
Laughter is simulated as an exercise in a group but with eye contact and childlike playfulness, it soon
turns into real and contagious laughter. The reason we call it Laughter Yoga is because it combines
laughter exercises with yoga breathing. This brings more oxygen to the body and the brain which
makes one feel more energetic and healthy.

4. The concept of Laughter Yoga is based on a scientific fact that the body cannot differentiate between
fake and real laughter. One gets the same physiological and psychological benefits.
This innovative concept has been widely accepted all over the world and has been written about in
prestigious publications like TIME Magazine, National Geographic, Wall Street Journal, Los Angeles
Times, Daily Telegraph (UK) and many others. Laughter clubs were also featured on Oprah Winfrey
Show, BBC, CNN, ZDF (Germany), NHK (Japan ), ABC news ( USA ) and other TV networks.
Corporate Benefits of Laughter
Laughter Yoga which initially started as a social club movement has now entered the business world,
where it provides companies and organizations powerful operational benefits.
Companies around the world are starting to introduce Laughter Yoga which includes a strong team
building element. Results indicate that employees in Laughter Yoga programs become more
committed, learn more easily, improve their interpersonal skills, and that the workplace becomes a
happier place. It is often reflected in increased sales, efficiency and productivity and an improved
bottom line.
A one-year Laughter Yoga trial in a Danish IT company yielded the following results: The company’s
sales increased more than 25% in a highly competitive market while stress levels decreased by 75%.
The program consisted of Laughter Yoga sessions daily for a week followed by weekly sessions for
one year. All management and employees participated and stress levels were scientifically monitored.
The Unique features of Laughter Yoga are:
ANYONE can laugh and one does not need a sense of humor, jokes or comedies.
One doesn’t need to be happy in order to laugh because laughter is done as an exercise in a
group.
One can train the body and mind to laugh at will with regular practice.
It is cost effective, less time consuming and scientifically proven.
Workplace Stress
While there are many tools available for stress management, Laughter Yoga is a unique system that
helps to reduce physical, mental and emotional stress at the same time. It works simultaneously both
on body and mind.
It is scientifically proven, cost effective and less time-consuming. A research conducted in December
2006, on 50 IT professionals in Bangalore, India found a significant reduction in stress levels as shown
by reduction in cortisol levels in saliva.
Improved Efficiency
At a given time, the performance depends upon mood and Laughter Yoga has the power to change
the mood state within minutes by releasing neuro-peptides from the brain cells called endorphins.
Science tells us that the brain needs 25% more oxygen than other body organs. Laughter Yoga
increases the net supply of oxygen which helps in optimal performance and boosts energy levels.

5. Team Building
“People who laugh together, work together”
John Cleese, a renowned British comedian, once said during his visit to Mumbai that Laughter is a
great connector of people. It breaks all hierarchies and is a force for democracy.
Laughter Yoga has the ability to change the work environment drastically by making people happy and
cheerful, bringing positive mental attitude, hope and optimism in the workforce. It also increases
communication skills to help in teambuilding.
Leadership skills
A good leader is the one who has the ability to effectively get in touch with his emotions and
understand those of the others.
Laughter Yoga helps to connect with people in the workplace and bring an emotional balance. This is
greatly helpful in achieving targets and accomplishing goals.
Innovation and Creativity
The most creative people in the world are children. The essence of Laughter Yoga system is to
cultivate childlike playfulness. This playfulness stimulates the right brain activity which is the seat of
creativity. This helps to generate new ideas and new insights about workplace issues and problems.
Increasing Attention Span in HR Trainings
Human brain cannot concentrate for more than 90 minutes after which the attention span reduces.
Even a 5-10 minute Laughter Yoga session can provide a great energy boost during long HR training
sessions and conferences. It helps to increase the attention span, enhance learning skills,
concentration powers and potential.
Positive Work Environment
Job dissatisfaction and hostile work environment compel people to change jobs more frequently thus
affecting productivity and profitability. Laughter Yoga creates positive energy and improves
communication between people.
The Bangalore study also confirmed the increase in positive emotions and decrease in negative
emotions, thereby developing an emotional intelligence. This helps to create a more constructive work
environment and ensures loyalty and commitment.
Motivation and communication
For people working in front office and sales and marketing, Laughter Yoga helps to bring a smile on
their face and generate good feelings within the body. This enhances their communication and
motivational skills thus increasing their client base and customer satisfaction.
Personal benefits for Employees
If we talk about the work life balance of the employees, Laughter Yoga not only improves the quality
and efficiency of their work, it also improves their quality of life. If people are happy in the company,
they can make their customers happy.

6. Health benefits of Laughter Yoga
The basic objective of every human being is to enjoy life, live in harmony with family and have lots of
friends to connect with. But, one cannot enjoy life if one is sick. Laughter Yoga is a single exercise
routine which brings physical, mental and social wellbeing in a shortest period of time. People can feel
the benefits from the very first session.
Dr. Kataria says that in his 30 years of experience in medicine, the two most common causes of ill
health are wrong food habits and lack of exercise which leads to heart disease, hypertension,
diabetes, and many stress related illnesses.
Business people are very busy and have no time to exercise. Dr. Williams Fry of Stanford University
proved that 10 minutes of hearty laughter is equal to 30 minutes on the rowing machine. This is not in
term of muscular movements but a cardio pulmonary endurance. The purpose of all aerobic exercises
is to stimulate heart rate, increase blood circulation, supply oxygen and remove waste products.
Laughter Yoga is different from other forms of exercise
Today business people are very busy and no time to exercise. Laughter yoga can be the easy way out
if you don’t have time to exercise. Laughter Yoga combines fun and easy aerobic exercise with
physiological and emotional benefits and stress reduction for a unique wellbeing workout.
It’s fun & easy – no postures or skills to learn, no special clothes or equipment required – you
are an expert from your first session.
It provides a fast and powerful no-sweat cardiovascular workout.
Stress levels quickly reduce by 75% or more and stay down as it helps builds stress resistant.
Blood pressure drops, circulation improves and pulse rate drops.
Lungs are well exercised and flushed of stale residual air – healthier deep breathing is learnt.
Blood & major organs are fully oxygenated leaving one bursting with energy.
Hearty laughter improves mood within minutes by releasing Endorphins that act as mood
enhancers and natural pain killers.
It lifts depression – even chronic depression may be cured.
It boosts self-confidence, creativity and improves communication skills.
Prayer and Meditation in the Workplace
Many people use prayer at work for several reasons: for guidance in decision-
making, to prepare for difficult situations, when they are going through a tough
time, or to give thanks for something good. Timberland Shoes CEO Jeffrey B.
Swartz uses his prayer book and religious beliefs to guide business decisions and
company policy, often consulting his rabbi. Kris Kalra, CEO of BioGenex uses
the Hindu holy text, The Bhagavad Gita, to steer his business out of trouble.
The ABC Evening News reported that The American Stock Exchange has a
Torah study group; Boeing has Christian, Jewish and Muslim prayer groups;
Microsoft has an on-line prayer service. There is a “Lunch and Learn” Torah class
in the banking firm of Sutro and Company inWoodland Hills, CA. New York law

7. firm Kaye, Scholer, Fierman, Hays and Haroller features Tallmud studies. Koran
classes, as well as other religious classes, are featured at defense giant Northrop
Gumnan. Wheat Internatonal Communications in Reston, Virginia has morning
prayers open to all employees, but not required. Spiritual study groups at noon are
sometimes called “Higher Power Lunches”—instead of the usual “power lunches.”
The Los Angeles Times reported that Marketplace Ministries of Dallas placed
freelance chaplains at 132 companies in 38 states. Fellowship of Companies for
Christ International based in Atlanta has 1500 member companies around the
world. They promote “The importance and practice of prayer in company
decisions; a commitment to excellence; following Jesus’ example of focusing on
people, not things. “Do unto others in the workplace as you would have them do
unto you,” is what they strive for. Fast food companies such as Taco Bell and
Pizza Hut hire chaplains from many faiths to minister to employees with
problems, and credit them with reducing turnover rates by one half.
In addition to prayer and study groups, other spiritual practices at companies
include meditation; centering exercises such as deep breathing to reduce stress;
visioning exercises; building shared values; active, deep listening; making action
and intention congruent; and using intuition and inner guidance in decision-
making. According to a study at Harvard Business School published in The
Harvard Business Review, business owners credit 80% of their success to acting
on their intuition.
Apple Computer’s offices in California have a meditation room and employees
are actually given a half hour a day on company time to meditate or pray, as they
find it improves productivity and creativity. A former manager who is now a
Buddhist monk leads regular meditations there. Aetna International Chairman
Michael A. Stephen praises the benefits of meditation and talks with Aetna
employees about using spirituality in their careers. Avaya, a global
communications firm that is a spin-off of Lucent/AT& T, has a room set aside for
prayer and meditation that is especially appreciated by Muslims, as they must pray
five times a day.
Medtronic, which sells medical equipment, pioneered a meditation center at
headquarters 20 years ago, and it remains open to all employees today. Prentice-
Hall publishing company created a meditation room at their headquarters which
they call the “Quiet Room, where employees can sit quietly and take a mental
retreat when they feel too much stress on the job. Sounds True in Colorado, which
produces audio and video tapes, has a meditation room, meditation classes and
begins meetings with a moment of silence. Employees can take Personal Days to
attend retreats or pursue other spiritual interests. Greystone Bakery in upstate New

8. York has a period silence before meetings begin so people can get in touch with
their inner state and focus on the issues to be discussed.
Lotus founder and CEO Mitch Kapor practices Transcendental Meditation and
named his company after a word for enlightenment. A research project by Prof.
Richard Davidson at the University of Wisconsin at Pomega, a biotechnology
company that had a very high-stress workplace, found a mindfulness meditation
training produced astonishing results in reducing stress and generating positive
feelings.
Paula Madison at WNBC TV in New York City prays before each show and
says she became the number one news show in the area when she increased
coverage of spiritual stories. Apparel manufacturer Patagonia provides yoga
classes for employees on their breaks, as does Avaya telecommunications. A
Spiritual Unfoldment Society has been meeting regularly at The World Bank for
years, with lectures on topics such as meditation and reincarnation.
Executives of Xerox have gone on week-long retreats led by Marlowe
Hotchkiss of the Ojai Foundation to learn a Native American model of council
meetings and experience vision quests. The vision quests inspired one manager
with the idea to create Xerox’s hottest seller, a 97% recyclable machine.
The CEO of Rockport Shoes, Angel Martinez, talks openly of the spiritual
mission of his company and encourages employees to spend work time
envisioning ways to express their deepest selves in their work. Companies such as
Evian spring water have successfully used spirituality in their advertizing, as for
example.: “Your body is the temple of your spirit.”
The Service-Master Company, with six million customers world-wide,
provides cleaning, maintenance, lawncare and food services, and puts its spiritual
values upfront in its annual report. It begins with a biblical quote, “Each of us
should use whatever gift he has received to serve others, faithfully administering
God’s grace in its various forms.”
Yoga In Office: Simple Yoga Stretches For Working People
Posted: Aug 21, 2008 |Comments: 0 | Views: 904 |
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Hectic work schedules and innumerable deadlines take their toll everyday on millions of
people around the world. It is no surprise that as the day progresses you feel more and
more lethargic and irritable and are affected by strange aches andpains on the head,
neck, back, hands or legs. These are all symptoms of stress and a lack of exercise.
Unfortunately most people do not even have the time to visit a gym at the end of the day
they are simply too tired.
Fortunately, all is not lost. Read on to find out how you can reduce all the stress,
tiredness, aches and pains, by simply taking a couple of minutes to try our simple Yoga
stretches for working people. Yoga is by far one of the most beneficial forms of exercise.
These simple stretches have been adapted from Yoga techniques so that they can be
performed with ease at any office or place of work. They can all be performed by using
everyday office furniture as props.
Chair twists. Sit comfortable on a chair and grab the left arm of the chair with both
hands. Inhale deeply and gently turn your body to the left and attempt to look over your
left shoulder. Hold this position for a couple of seconds and feel your spine stretch.
Return slowly to the starting position while exhaling. Repeat the movement on the right
side. Chair twists help to stretch the spine and relax it.
Chair bends. This one should be done on a chair that does not have wheels. Alternatively
you can use a high table or filing cabinet. Stand behind the chair (or table) and place
both hands on it. Take one or two steps away from the chair. Gently bend forward from
the waist until your body forms a right angle to the floor. Rest your head on your hands.
Hold this position for as long as is comfortable. Breathe normally and try not to let your
stomach sag. Chair bends are very beneficial for the back and abdomen. The rush of
blood to the head also makes you feel energized.
Side Bends. Stand with your feet wide apart. Slowly raise your arms above your head so
that your fingertips point to the ceiling. Inhale deeply while doing so. Now slowly lean
over to one side while exhaling gently. Inhale once more and slowly return to the upright
position while exhaling. Repeat the movement on the other side. Side bends help to get
rid of stitches on the side and are good for the back and abdominal muscles. They also
help to recharge the mind.
Read more: http://www.articlesbase.com/yoga-articles/yoga-in-office-simple-yoga-stretches-for-
working-people-530351.html#ixzz1EONgTwuW
Under Creative Commons License: Attribution
The foolish man seeks hapiness in the distance,
the wise man grows it under his feet"

10. Yoga for Business
Yoga is the perfect practice for busy working people. The postures work at realigning the
body and help to ease the pressure of long hours sitting at a desk. The breathing
exercises and relaxation techniques have the power to refresh and rejuvenate both body
and mind. Most importantly, Yoga is one of the few practical tools to help irradiate stress
from the body so is often particularly relevant to senior managers and those members of
staff under pressure. The reason that Yoga has become so popular is simply this - it
works!
"I have always been a complete skeptic about the benefits and validity of Yoga. Then
some colleagues asked me to organize a yoga session at work and I contacted James.
I'm a complete convert! Yoga is such a lovely way to break up the working day, and I
always go back to work feeling refreshed, focused and relaxed. I'm not sure how I got
through the week without it!"
Claud Mba, Macmillan Publishing
Perhaps the most wonderful aspect to integrating the practice of yoga into working lives
is that it offers almost instant results and is a very real and practical way of supporting
and improving employees health and well being. These are some of the benefits that you
can expect to enjoy as a result of regular yoga practice:
Musculoskeletal disorders (MSDs) are the most common occupational illness in
Great Britain, affecting 1.1 million people a year. In 1995/96, MSDs cost society
£5.7 billion. Many of these problems come from poor posture and are easily
addressed by the regular practice of Yoga
Yoga stretches out the entire body making the muscles more efficient, the joints
free and the body flexible. It is perfect way of keeping healthy within sedentary
lifestyles. It can also help with Repetitive Strain Injuries (RSI's).
Yoga improves circulation, revitalises the immune system and the major organs
of the body and removes waste products from the cells faster. Improved
immunity means a healthier body and less colds and other non-specific illnesses.
The practice of yoga requires complete mindfulness and concentration. Practicing
regularly extends this into other aspects of life so you can concentrate and focus
more easily making you more efficient.
The yoga session will leave you feeling revitalized, refreshed and completely
relaxed. Adopting some of the breathing exercises in everyday life and increasing
awareness of emotions will help reduce the stresses and strains of an ever
increasing busy world.

11. Yoga awakens hidden reserves of energy within nervous, endocrine and cardio-
vascular systems so that lethargy and fatigue are replaced by alertness and
aliveness helping individuals get the maximum out of life.
"I feel calmer after a class and don’t get so stressed by work. The stretching exercises
have also helped ease my stiff neck and shoulders that I get from sitting at a compute
all day."
Sandra Frith, MacMillan Publishing
"I feel that the sessions are having a really positive effect on my team's overall well-
being and stress management."
Frances Lowndes, Director, MacMillan Publishing
James currently teaches a number of classes at Macmillan Publishers, which have been
created specifically for undoing the tensions built from long industrious hours hunched
over manuscripts and keyboards...
Bliss Divine is looking to benefit other businesses in and around Oxford. Email us here to
find out more
Pre-requisites:
Do you have a space within your organisation to provide yoga?
Are there more then 10 people wanting to attend class?
We are continually faced by great opportunities
brilliantly disguised as insolvable problems
Living with Stress
Everyone experiences stress. It is not a sign of failure, simply a sign of the times. At work
or at home, and even at your leisure, stress management skills are the survival skills of
the 21st century.

12. We must all accept that there will always be a level of stress in our lives and this stimulus
can be positive. However, when we are constantly bombarded with responsibility and
over commit oursleves we become overrun and percieve that we cannot cope. Over the
long term, we face burn out unless we find ways to imlplement change and learn simple
techniques to eradicate the build up of stress hormones from our physical bodies.
Practical Tools for Managing Stress
When life is all too much we need to find time and an environment to take a step back
and begin to look at creative ways to develop a better quality of life for ourselves. We can
see this as an opportunity for change and growth. There are three broad lines of defense
against stress:
Change our Environment
Adapt our Behavior
Change our Response
A change in our environment may be represented by a choice to leave a stressful job
behind or to make other changes in our lifestyle. By adapting our behavior we can better
manage our stressors, for example choosing to take the train to work instead of sitting in
rush hour traffic every day. The third and final mode of creative change is to apply the
powerful tool of acceptance. Sometimes, there are aspects to our life that will simply not
go away with a change of environment or behavior. It is often our response to stress that
causes our problems. By cultivating equanimity through changing the way we see and
perceive events is perhaps the most difficult of these three defenses but is often the most
rewarding. This involves 're-wiring' our brains and changing our reaction to the world
outside. By spending reflective time and developing the aspect of ourselves know in
psychology as the 'observer', we begin to manage our inner world and have the
opportunity to become truly creative human beings.
In terms of our nuro-physiology, stress manifests itself on a physical level. Each time we
perceive that we cannot cope, our Hypothalamus sends out messages to our body and
releases stress hormones. Whilst these hormones can be necessary to stimulate our body
and mind into alertness and help us cope, over the medium and long term a build up of
these stress hormones begins to affect our health leading to fatigue, lowered immunity
and exhaustion. By working with our physicality through the practice of Yoga Asana and
Pranayama we can work to irradiate these stress hormones from our system and return
to optimal physical and mental well being.
So, we see that by stepping back and taking time to manage our lives for the better and
addressing the build up of stress hormones on a practical level, we can return to good
health and a balanced life.

13. How does stress impact our lives?
The diagram below demonstrated the relationship between our performance or well
being and the level of stress we are currently exposed to. The curve suggests that we can
reach an optimal level of performance based on how we manage our stress levels. Too
low an activity level in our lives leads to tiredness, boredom and ultimately depression.
Too much pressure suggests that we burn out or move into distress.
Most of us will range around this curve during our day or at differing points in our lives.
Clearly, we need to find ways to manage and control our levels of stress. Yoga provides us
with tools to help manage this.
Below is a quote from Swami Sivananda relating to stress and the pace of life in the new
millennium:
"Life today is full of stress and strain, of tension and nervous irritability, of passion and
hurry. If man puts into practice a few of the elementary principles of Yoga, he would be
far better equipped to cope with his complex existence.
Yoga brings in perfection, peace, and lasting happiness. You can have calmness of
mind at all times by the practice of Yoga. You can have restful sleep. You can have
increased energy, vigor, vitality, longevity, and a high standard of health. You can turn
out efficient work within a short span of time. You can have success in every walk of
life. Yoga will infuse in you new strength, confidence, and self-reliance. The body and
mind will be at your beck and call.

14. Yoga brings your emotions under control. It increases your power of concentration at
work. Yoga discipline gives poise and tranquility and miraculously rebuilds one's life.
The yoga way of life deepens man's understanding and enables him to know his
spiritual nature."
Swami Sivananda
If you would like to receive more information on Stress Management, book an individual
session with James or arrange for a talk or presentation to your workforce, contact Bliss
Divine
Seek in yourself the changes you wish to see in
the world..."
Swami Sivananda, 1887-196
Benefits Of Yoga
With so many benefits to regular Yoga practice, it is hard to know where to start. Due to
the nature of the practice, there are aspects to be gained not just in the physical realms,
but also mental/emotional and ultimately spiritual. Yoga teaches us to be more
understanding, compassionate and accepting of ourselves and through this process, gives
us the ability to then share this with our family, friends and community. Many of us are
looking for a sense of peace and harmony that regularly eludes us due to the pursuit of
these things in physical form and outside of us. When we come back to ourselves and
connect with our true nature, we discover that they were there all along. This realisation
ends our search and connects us to our real and true identity.
I have divided the following into three sections, physical, emotional/mental and
spiritual. Please feel free to review this page according to your interests.
Physical Benefits of Yoga
Often the beginning of a chosen journey into Yoga, the physical benefits alone can offer
release from many chronic and acute ailments and long term spinal and structural
misalignments. Back pain, high blood pressure, asthma, arthritis and weight
reduction/managements are all aspects that are proven to be improved by regular Asana
practice. Physicians and scientists are discovering brand new health benefits of Yoga
everyday. Studies show it can relieve the symptoms of the above along with
arteriosclerosis, chronic fatigue, diabetes, and obesity.These are some of the physical
benefits you can expect to gain from regular practice of yoga:
Reduced muscular and mental tension

15. Improved function of circulatory, respiratory and immunity systems
Awakened hidden reserves of energy within the nervous, endocrine and
cardiovascular systems
Improved flow of nutrients to body tissues
Elimination of waste products
Relief of pain and stiffness
Stable autonomic nervous system equilibrium
Pulse rate decreases
Respiratory rate decreases
Blood Pressure decreases (of special significance for hyporeactors)
EEG - alpha waves increase (theta, delta, and beta waves also increase during
various stages of meditation)
EMG activity decreases
Cardiovascular efficiency increases
Respiratory efficiency increases
Gastrointestinal function normalizes
Endocrine function normalizes
Excretory functions improve
Musculoskeletal flexibility and joint range of motion increase
Breath-holding time increases
Grip strength increases
Eye-hand coordination improves
Dexterity skills improve
Reaction time improves
Posture improves
Strength and resiliency increase
Endurance increases
Energy level increases
Weight normalizes
Immunity increases
Pain decreases
Steadiness improves
Depth perception improves
Balance improves
Integrated functioning of body parts improves
Asthma
Studies conducted at Yoga institutions in India have reported impressive success in
improving asthma. It has also been proved that asthma attacks can usually be prevented
by Yoga methods without resorting to drugs.

16. Physicians have found that the addition of improved concentration abilities and yogic
meditation together with the practice of simple postures and pranayama makes
treatment more effective. Yoga practice also results in greater reduction in anxiety scores
than drug therapy. Doctors believe that Yoga practice helps patients by enabling them to
gain access to their own internal experience and increased self-awareness.
Respiration Problems
Patients who practice Yoga have a better chance of gaining the ability to control their
breathing problems. With the help of yogic breathing exercises, it is possible to control
an attack of severe shortness of breath without having to seek medical help. Various
studies have confirmed the beneficial effects of Yoga for patients with respiratory
problems.
High Blood Pressure
The relaxation and exercise components of Yoga have a major role to play in the
treatment and prevention of high blood pressure (hypertension). A combination of
biofeedback and yogic breathing and relaxation techniques has been found to lower
blood pressure and reduce the need for high blood pressure medication in people
suffering from it.
Pain Management
Yoga is believed to reduce pain by helping the brain's pain centre regulate the gate-
controlling mechanism located in the spinal cord and the secretion of natural painkillers
in the body. Breathing exercises used in Yoga can also reduce pain. Because muscles tend
to relax when you exhale, lengthening the time of exhalation can help produce relaxation
and reduce tension. Awareness of breathing helps to achieve calmer, slower respiration
and aid in relaxation and pain management.
Back Pain
Back pain is the most common reason to seek medical attention. Yoga has consistently
been used to cure and prevent back pain by enhancing strength and flexibility. Both
acute and long-term stress can lead to muscle tension and exacerbate back problems.
Arthritis
Yoga's slow-motion movements and gentle pressures reach deep into troubled joints. In
addition, the easy stretches in conjunction with deep breathing exercises relieve the
tension that binds up the muscles and further tightens the joints. Yoga is exercise and
relaxation rolled into one - the perfect anti-arthritis formula.
Weight Reduction
Regular yoga practice can help in weight management. Firstly, some of the asana's

17. stimulate sluggish glands to increase their hormonal secretions. The thyroid gland,
especially, has a big effect on our weight because it affects body metabolism. There are
several asana's, such as the shoulder stand and the fish posture, which are specific for the
thyroid gland. Fat metabolism is also increased, so fat is converted to muscle and energy.
This means that, as well as losing fat, you will have better muscle tone and a higher
vitality level. Yogic practices that reduce anxiety tend to reduce anxious eating. In
addition, yoga deep breathing increases the oxygen intake to the body cells, including the
fat cells. This causes increased oxidation or burning up of fat cells. Yogic exercises induce
more continuous and deeper breathing which gradually burns, sometimes forcefully,
many of the calories already ingested.
Detoxification
·Massaging of ALL Organs of the body – Yoga is perhaps the only form of activity which
massages all the internal glands and organs of the body in a thorough manner, including
those – such as the prostate - that hardly get externally stimulated during our entire
lifetime. Yoga acts in a wholesome manner on the various body parts. This stimulation
and massage of the organs in turn benefits us by keeping away disease and providing a
forewarning at the first possible instance of a likely onset of disease or disorder.
By gently stretching muscles and joints as well as massaging the various organs, Yoga
ensures the optimum blood supply to various parts of the body. This helps in the flushing
out of toxins from every nook and cranny as well as providing nourishment up to the last
point. This leads to benefits such as delayed ageing, energy and a remarkable zest for life.
Mental/Emotional Benefits
Regular Yoga practice creates mental clarity and calmness, increases body awareness,
relieves chronic stress patterns, relaxes the mind, centres attention and sharpens
concentration. Yoga strives to increase self-awareness initially on a physical level and
later on a psychological level. People who study Yoga learn to induce relaxation and then
to use the technique whenever pain appears. Practicing Yoga can provide chronic pain
sufferers with useful tools to actively cope with their pain and help counter feelings of
helplessness and depression.
Mental Performance
A common technique used in Yoga is breathing through one nostril at a time, a technique
call Analoma Viloma. Electroencephalogram (EEG) studies of the electrical impulses of
the brain have shown that breathing through one nostril results in increased activity on
the opposite side of the brain. Some experts suggest that the regular practice of breathing
through one nostril may help improve communication between the right and left side of
the brain. Studies have also shown that this increased brain activity is associated with

18. better performance and doctors even suggest that Yoga can enhance cognitive
performance.
Mood Change And Vitality
Mental health and physical energy are difficult to quantify, but virtually everyone who
participates in Yoga over a period of time reports a positive effect on outlook and energy
level. Yogic stretching and breathing exercises have been seen to result in an invigorating
effect on both mental and physical energy and improved mood.
According to medical scientists, Yoga therapy is successful because of the balance created
in the nervous and endocrine systems which directly influences all the other systems and
organs of the body. The very essence of Yoga lies in attaining mental peace, improved
concentration powers, a relaxed state of living and harmony in relationships.
Psychological Benefits of Yoga
Somatic and kinesthetic awareness increase
Mood improves and subjective well-being increases
Self-acceptance and self-actualization increase
Social adjustment increases
Anxiety and Depression decrease
Hostility decreases
Concentration improves
Memory improves
Attention improves
Learning efficiency improves
Mood improves
Self-actualization increase
Social skills increases
Well-being increases
Somatic and kinesthetic awareness increase
Self-acceptance increase
Attention improves
Concentration improves
Memory improves
Learning efficiency improves
Symbol coding improves
Depth perception improves
Flicker fusion frequency improves
Sleep patterns improve

19. Biochemical Benefits of Yoga
Glucose decreases
Sodium decreases
Total cholesterol decreases
Triglycerides decrease
HDL cholesterol increases
LDL cholesterol decreases
VLDL cholesterol decreases
Cholinesterase increases
Catecholamines decrease
ATPase increases
Hematocrit increases
Hemoglobin increases
Lymphocyte count increases
Total white blood cell count decreases
Thyroxin increases
Vitamin C increases
Total serum protein increases
Spiritual Benefits
Yogic theory and practice lead to increased self-knowledge. This knowledge is not merely
that of the practical kind relating to techniques, but especially of a spiritual sort
pertaining to grasping something about the nature of the self at rest.
Through the practice of Yoga, we become aware of the interconnectedness between our
emotional, mental and physical levels. Gradually this awareness leads to an
understanding of the more subtle areas of existence. The ultimate goal of Yoga is to make
it possible for you to be able to fuse together the gross material (annamaya), energetic
(pranamaya), mental (manomaya), intellectual (vijnanamaya) and spiritual
(anandamaya) levels within your being.
The meditative practices through Yoga help in achieving an emotional balance through
detachment. What this means is that working with awareness creates an ability to simply
observe ourselves and life's events with detachment thus becoming less affected by the
happenings around you. This in turn creates a remarkable calmness and a positive
outlook, which also has tremendous benefits on the physical health of the body.
The ultimate goal of traditional yogis was “self realization” or “enlightenment”, a
concept, which perhaps is quite esoteric to you and me. The first step on this path is to
reduce peripheral mental activity through bringing awareness into the body, and then

20. later through relaxation and meditation to simply observe the breath. This helps to quiet
the mind and take us to a place of peace. The reduction, and ultimately cessation of
mental activity is the goal or aim of meditation. On experiencing this state we become
aware of our unity with all things and our essential nature of peace.
When you achieve the yogic spirit, you can begin knowing yourself at peace. The value of
discovering one's self and of enjoying one's self as is, begins a journey into being rather
than doing. Life can then be lived practicing "Yoga off the mat". Knowing the self at rest,
at peace, as a being rather than merely as an agent or doer, is a genuine kind of
knowledge which usually gets lost in the rush of activities and push of desires. The value
of discovering one's self and of enjoying one's self as it is, rather than as it is going to be,
is of the highest value.
Yoga for Busy Working People: How to Fit it In
Posted Oct 02 2009 3:00pm
Asana, pranayama, yamas, niyamas, chanting, meditation: how's a girl supposed to fit it all in? Trying
to get the many sides of yoga into our daily routine can make many of us go mad (almost).
We're not about to give up our jobs that pay the bills, vital time with our boyfriends, or gift of gab (aka:
catching up with girlfriends). So where do we find the time?
I've been working almost every day since Christmas, building up a freelance career. In uncertain
economic times, I'm not about to say no to the opportunity to strengthen my safety net.
Besides,working hard feels good when you love what you do. But it's definitely eaten into my yoga
practice.
Luckily, just the other day, I found a way to bring my practice into my workspace: mantras off the mat.
It's not a new concept, just not one I'd explored at my desk before. There I was, spell-checking over
100 pages, chanting away to Narinjin KuarKhalsa's "Wahe Guru, Wahe Jio." And it flew by! I sang, I
intoned, I got right into it, and the work picked up a rhythm that turned into a flow. I got the full 22
minutes in before I'd even finished the task. Same thing happened on the weekend when I was doing
chores. Wanna make toilet cleaning actually feel good? Try singing out to "Wah Yantee." Honest to

21. goodness. It'll make you see your scrub brush in a whole new light.
Try our simple Yoga stretches for working people. These simple
stretches have been adapted from Yoga techniques so that they can be
performed with ease at any office or place of work.
By: Kevin Pederson
Hectic work schedules and innumerable deadlines take their toll everyday on millions of people
around the world. It is no surprise that as the day progresses you feel more and more lethargic
and irritable and are affected by strange aches and pains on the head, neck, back, hands or legs.
These are allsymptoms of stress and a lack of exercise. Unfortunately most people do not even
have the time to visit a gym at the end of the day they are simply too tired.
Fortunately, all is not lost. Read on to find out how you can reduce all the stress, tiredness, aches
and pains, by simply taking a couple of minutes to try our simple Yoga stretches for working
people. Yoga is by far one of the most beneficial forms of exercise. These simple stretches have
been adapted from Yoga techniques so that they can be performed with ease at any office or place
of work. They can all be performed by using everyday office furniture as props.
Chair twists. Sit comfortable on a chair and grab the left arm of the chair with both hands. Inhale
deeply and gently turn your body to the left and attempt to look over your left shoulder. Hold this
position for a couple of seconds and feel your spine stretch. Return slowly to the starting position
while exhaling. Repeat the movement on the right side. Chair twists help to stretch the spine and
relax it.
Chair bends. This one should be done on a chair that does not havewheels. Alternatively you can
use a high table or filing cabinet. Stand behind th
e chair (or table) and place both hands on it. Take one or two steps away from the chair. Gently
bend forward from the waist until your body forms a right angle to the floor. Rest your head on
your hands. Hold this position for as long as is comfortable. Breathe normally and try not to let
your stomach sag. Chair bends are very beneficial for the back and abdomen. The rush of blood to
the head also makes you feel energized.

22. Side Bends. Stand with your feet wide apart. Slowly raise your arms above your head so that your
fingertips point to the ceiling. Inhale deeply while doing so. Now slowly lean over to one side
while exhaling gently. Inhale once more and slowly return to the upright position while exhaling.
Repeat the movement on the other side. Side bends help to get rid of stitches on the side and are
good for the back andabdominal muscles. They also help to recharge the mind.
Kevin Pederson, webmaster for Yoga Wiz, your online guide on Benefits of Yoga, Power
Yoga, Yoga Poses and Massage Therapy Yoga is an ancient form of exercise and everyday
people are sharing their wonderful experiences on health benefits of Yoga.
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