Category: Journals

As more diseases become prevalent today like the COVID-19 virus, people resort to quicker solutions to enhance their health, not realizing how powerful exercise can be at preventing many common physical and mental ailments. According to studies, it can even reduce the risk of major illnesses and enhance cognitive functioning.

However, while the World Health Organization recommends at least 150 minutes of moderate to vigorous exercise per week, studies show that physical inactivity is still prominent among adults and adolescents. This resulted in the prevalence of osteoporotic hip and vertebral fractures among the Arabian populace. According to research, among the risk factors include age, gender, and smoking. With the steady growth of the aging population in the Middle East, this problem will soon be of great concern. As such, there is an evident need for a holistic approach, like the Gyrotonic® method, in enhancing the overall wellbeing of the Arabian populace.

What is the Gyrotonic® method?

Gyrotonic® is a method of exercise which incorporates movement principles from yoga, dance, t’ai chi, swimming, and gymnastics. The Gyrotonic Expansion System, or GXS, a device outfitted with rotational discs and weighted pulleys, is at the heart of this. With this equipment, the user can strengthen his/her muscles through specific routines which incorporate circular and spiraling movement patterns, while also allowing him/her to simultaneously stretch the body.

Oftentimes, the Gyrotonic® method starts with movements at the base of the spine, then progresses to the arms, neck, and shoulders. Then, through pulleys with straps attached to the feet, the legs are stretched, encouraging movements in the abdominal muscles.

 

The Benefits of the Gyrotonic® Method

• Increases joint mobility

Most people who suffer from joint pains would rather not engage in physical movements. However, with the use of the GXS, they can exercise through a unique method which involves securing pulleys on the machine. 

Pulleys have been widely used in physical therapy to improve mobility after injuries. Through this, contracted muscles and connective tissues are gently stressed, increasing flexibility without compromising the joints.

 

• Corrects posture

Many people spend a significant portion of their day sitting in front of their devices. According to physical therapists, this can tightens the muscles in the chest, back and hips, leading to poor posture. Nonetheless, this can be remedied by regular stretching exercises, like the movements incorporated in the Gyrotonic® method. Through this, supportive muscles are continuously moved, strengthening them and improving the posture. Along with this, people can breathe better and digest their food more efficiently.

 

• Provides more room for relaxation

Studies show that some emotional states are connected with breathing patterns. For example, when people feel anxious, they tend to breathe fast and shallowly. Significantly, researchers found that controlled yogic breathing enables people to regulate their blood pressure and heart rate. When regularly practiced, this may train the body to be calmer by activating the parasympathetic nervous system, the part of the brain associated with resting and digesting. 

Since the Gyrotonic® method incorporates some yoga principles, including breathing exercises, people will be able to calm their mind and manage their stress through this.

 

Who Benefits From This?

Adults and adolescents of various ages can benefit from practicing the Gyrotonic® method. Since physical inactivity is prevalent among Arabs, it is advisable for them to engage in this method. This will allow them not only to enhance and strengthen their joints and muscles, but  to also engage in a holistic lifestyle by improving their minds and bodies.

For those interested in developing their overall health and well-being, We offer sessions for Gyrotonic® in Dubai with the help of professionals.

Nowadays, relationship coaches have become the go-to option to resolve relationships issues. They are also one of the most in-demand coaching services around the world. 

However, finding the right relationship coach who can best help you overcome relationship troubles requires you to do some research.  Here are five things you should look for in a relationship coach to help you get the maximum results out of your sessions. 

• Qualification And Expertise 

Counselling in general focuses on identifying and implementing solutions to a current issue or problem. Compared to therapy, where the focus is heavily on human behaviour and psyche, counselling sessions are more brief and focused on finding solutions to current and more persistent issues. It is much more efficient in helping you recover from a rocky relationship or marriage. 

Only a well qualified, trained and experienced relationship or marriage coach will know which tools, strategies and mechanisms work effectively depending on the unique case of each client. Looking for this is also crucial to help you unstuck and find clarity in your coaching session and recovery journey.

• Specialisation 

Relationship coaching is an umbrella term that covers many areas or issues. You could be having relationship issues due to conflicting personalities, the inability to express yourselves, repeating mistakes, unsolved conflicts, issues with intimacy, or even difficulties in expressing love to one another. 

If you have figured out the area you or your partner need guidance or help in, then try to look for a coach who is specialised in that relevant area of concern. Specialisation gives the coach valuable experience in dealing with issues similar to yours, and so their sessions and general approach to your treatment can be more catered to you.

• Authenticity And Confidence 

They are the two most important things that help you build trust in a coach and their process. The authenticity and confidence of a coach can be seen through their marketing approaches, whether it’s through their advertising materials or how they deal with inquiries. 

It is what helps you open up yourself to the coach and allow them to take charge of guiding you through your problem. If there is no trust, the coaching process becomes less engaging for the client and will inevitably become ineffective. 

To make sure your coach is authentic, check reviews on their websites or other social media business pages and ask people for suggestions. If you have a friend or relative who has consulted a particular relationship or emotional coach, ask them how the results or progress were. The confidence clients have in a coach is very evident through their feedback, testimonials, and most importantly through word-of-mouth. 

• Values 

Your views on a relationship, bond, or connection often resonate with your personal values and beliefs. For some, these values are what serve as a strong compass in guiding you through life and relationships. In such cases, relationship coaching can be effective and bring you desired outcomes only if your coach can understand these values, respect them and integrate them into their sessions. 

Having a coach who is sensitive to your values is also a key factor that makes these coaching sessions easy to follow and adapt to your lifestyle. 

• Versatility 

The advancement of technologies has made it possible for many versatile options in the coaching industry. As relationship coaching involves dealing with an extremely private and confidential topic of concern for clients, not all will feel comfortable in having in-person sessions. 

This is why many professional and reputed relationship coaches now offer versatility in their services, where the clients get to choose coaching platforms like skype, videos or even phone call sessions – whichever is comfortable. 

Under these online platforms, the sessions are mostly conducted using reading materials, homework and reflective periods. This also offers more flexibility and convenience to clients, as they don’t have to be present for face-to-face sessions or have to commute, and they can still get the service of reputed or reliable coaches regardless of the location or countries they are in. 

Taking some time to do a small research and looking into these 5 things in a relationship coach will ensure a much more effective recovery process with consistent and sustainable results.

 

‘Sauna’ refers to any heating system that is intended to create profuse sweating. Unlike traditional steam saunas and steam rooms heated with hot stones, the infrared saunas don’t heat the air around you, instead, it uses a special infrared lamp, which will warm your body through electromagnetic radiation.  In a session, only about 20 percent of the heat goes to heat the air, whereas the other 80 per cent directly heats your body, which makes the session much more effective in providing both your mind and body with the following benefits. 

Reduces Stress and Fatigue

An infrared sauna gives you time to sit back, relax, and rejuvenate your mind. It puts you into a parasympathetic (rest and digest) state by activating your autonomic nervous system, which allows your body to heal and restore itself from stress and fatigue. 

Long-term stress can increase inflammation, making it a primary cause of many health problems. Recharging and decreasing stress levels through an infrared sauna can reduce the risk of developing inflammation and stress-induced health conditions. 

The session balances the brain adrenal (HPA) axis, which is one of the common causes of adrenal fatigue. It also increases BDNF (Brain-Derived Neurotrophic Factor), helping with anxiety disorder, depression and overall mood swings. 

Effortless Detoxification 

Infrared saunas make an interesting alternative to a traditional detox program. It increases blood circulation, stimulates sweat glands, and releases built-up toxins into the body, efficiently detoxifying your body without having to chug down detox drinks. 

For decades sweating has been advised as an effective way to get rid of stored chemicals in your body.  The sweat generated from a good infrared sauna session will release heavy metals (lead, mercury, nickel and cadmium), alcohol, nicotine, sulfuric acid and other organic and inorganic chemical compounds that may have accumulated in the body. 

Regulates Heart Health

Infrared sauna therapy can maintain blood pressure within healthy levels while lowering cholesterol, reducing chronic pain, and acting as a therapeutic session for people having chronic congestive heart disease (CHD). According to a study, it was found that this form of therapy can reduce heart arrhythmias and the symptoms of chronic heart failure in patients with cardiovascular disease.

Improves The Appearance Of The Skin And Relieves Skin Conditions 

The glistening sweat achieved within a few minutes of the infrared sauna session clears your skin off deeply embedded impurities and dead skin cells. The aftereffect of this leaves your skin rejuvenated, clean, increases blood circulation, and pulls the skin’s natural nutrients to the outer surface leaving a natural glow.

The improved blood circulation also helps to treat common skin conditions like acne, eczema psoriasis and even helps with wound healing and reducing scars. Some also see improved skin tone, even complexion, better skin elasticity and texture. 

Immune System Support

When infrared waves penetrate into your skin, it raises your body’s core temperature which induces an artificial fever. Fever in general is the human body’s natural mechanism to strengthen and accelerate the immune response. You can easily sense this immune response in the form of fever during infections. 

The artificial fever combined with the session’s detoxifying benefits (caused by intense sweating) can improve your body’s ability to resist diseases and improve overall health. 

To get these benefits, it’s important to make sure you are choosing the right wellness centre or spa that uses up to date technology and techniques in delivering optimum results. Practicing consistent infrared sessions once in two months or so can bring about several positive changes to your mind, body, and overall lifestyle. 

In recent times, Rapid Transformational Therapy (RRT) has become a popular method of hypnotherapy, offering a solution-based treatment for a fast, effective, and long-lasting change. It was developed by Marisa Peer, an internationally known therapist. The treatment is structured by combining the most beneficial principles of hypnotherapy that includes NLP (Neuro-Linguistic Programming), Psychotherapy, and Cognitive Behavioral Therapies. 

 

One of the primary benefits of Rapid transformational therapy is its unique psychological ability to help clients overcome problems. 

 

Finds The Root Cause 

RTT is generally aimed at dealing with issues like anxiety disorder, stress, depression, self-esteem issues, panic attacks, weight loss and relationship problems. These are seen as some common life challenges. People currently going through these issues are considered ideal candidates to get RTT therapy.   

RTT is derived from hypnotherapy and aims to target the root cause of limitations, problems, or issues in a person’s life by planting and empowering positive suggestions in their subconscious mind. Through this improved mind-body connection, the session has the possibility to bring permanent changes to your life as an approach to overcome personal issues. 

Reinforces Positive Suggestions 

Unlike many other types of therapy, RTT reinforces positive suggestions on a subconscious level, which helps you dive deeper into your consciousness, thought process, and beliefs. This goes a long way in helping you uncover and address any negative events that have led you to become distracted and unfocused. So even if you’re unsure what issues are stopping you from leading a normal life, your therapist will help give you a relaxed and calming environment to get you into the proper mindset to delve into the negative thoughts that are settled in your subconscious. 

Your therapist may then be able to get a collective idea of problems or issues that are restricting you from living an engaging and happy life. This makes it easy for the therapist to customise a plan that will help reprogram your mind in order to heal, recover, and maintain long-lasting positive thinking patterns. 

Self Assessing  

If you’re looking to overcome a problem through an RTT session but not sure if it’s right for you, conduct self-assessments. Asking yourself the right set of questions can help you identify and reveal the issues  that can be solved with Rapid Transformational Therapy. This will also help you clearly explain to your therapist what you’re looking to overcome. Here are some questions that can help with your self-assessment: 

• Do you always feel less confident or is anything keeping you away from engaging socially?
• Do you have any phobias or any fears that disturb your lifestyle?
• Do you find it difficult to communicate with others? 
• Do you have any past traumas that you find difficult to recover from?
• Do you struggle with low self-esteem?
• Do you feel clueless or lost about defining what you want in life or your life goals? 
• Did you suffer from any form of abuse (mental, physical or sexual) that you want to heal from?
• Do you want to quit any addictions like smoking or food? 
• Do you have any infertility issues you’re struggling with?
• Do you have any unhealthy eating habits and find it challenging to maintain a normal weight and body image?
• Do you constantly deal with work, relationships, marriage pressure or stress that keeps you away from leading a healthy lifestyle? 
• Do you have any medical conditions that keep you stressed all the time? 

Depending on the answers you get to these questions, you will get a clear view of which problems are keeping you from leading a normal healthy life. 

In many countries, RTT is also considered as a form of depression therapy as it can train your body and mind how to feel, respond, alter, and improve the messages your body sends to the mind, so you can effectively overcome problems like depression, stress, phobias, panic attacks, hormonal issues, or other health conditions that are aggravated due to excessive stress. 

In order to get the maximum benefits of this therapy in overcoming your problems, make sure to choose the right therapist who has a client portfolio with positive reviews.

Poor balance between work and personal life often leads to chronic fatigue in adults. While this condition can be resolved, there are instances where it can be particularly difficult to diagnose as it requires a specific approach that will vary from person to person. However, through a combination of traditional and modern treatments, symptoms of fatigue can be managed. One method that is deemed effective in combating fatigue is chiropractic care.  

Chiropractic treatments are a form of alternative medicine that focuses on the diagnosis, treatment, and prevention of mechanical disorders relating to the musculoskeletal system, especially that of the spine. Many studies have found that an effective chiropractic session provide numerous benefits that can combat chronic fatigue and those advantages are as follow:

Decreases Pain 

Chronic pains are a serious energy drainer that causes both mental and physical pain. Our bodies naturally spend a lot of energy working to combat both mind and body related pain and exhaustion. This limits the energy we can use to do other things in life. It also limits our body from getting the required nutrients or the quality of rest it needs to replenish and heal itself.

The primary goal of chiropractic care is to bring relief from pain. When done at a reliable and professionally qualified wellness centre, chiropractic sessions can relieve both your mind and body from pain. Less pain means less fatigue and more energy to engage yourself in things that matter the most to you. 

Boosts Body Function

The central nervous system plays an important role in our body’s overall functioning. Our brain and spine coordinate together for communicating signals to the rest of the body and its systems. Poor spinal health leads to poor communication between the body’s systems. This dispenses all our energy to ensure the body’s systems function properly, leaving little energy to complete a day, causing exhaustion, stress, anxiety disorder and eventually chronic fatigue. 

A chiropractic session can correct spinal misadjustments that interfere with your body’s communication with other systems, it can boost the function of your central nervous system. This in turn inserts less stress on your body, less energy consumption and more reserved energy for you to combat chronic fatigue. 

Improve Sleep

Sleep has a deep connection with fatigue. The inability to sleep leads to exhaustion, stress, and fatigue. Conditions like sleep apnea or insomnia can also impact the quality of rest you get each night. Our bodies reset and repair themselves while we sleep at night.  The energy we need to start a new day fresh also comes from a good night’s sleep. 

One of the common causes of bad sleep quality is physical pain, mostly associated with the spine. It can affect your ability to find a comfortable position to sleep. As chiropractic sessions focus on the musculoskeletal system, especially the spine, it’s an effective way to combat any chronic pain that stops you from getting a night of good sleep. The healthier and sound your sleep routine is, the easier it is for you to combat fatigue and have more energy to carry out your day. 

Apart from these reasons, a chiropractic session also helps you gain a healthy hormonal balance that is crucial for your body to maintain and restore energy levels, and to combat fatigue. To gain the maximum benefit of chiropractic care in combating fatigue, make sure you’re clearly specifying your physical pain to your practitioner and the possible causes for it during your session. Most people see instant results in combating fatigue right after a successful chiropractic session.

Pilates is a form of exercise that consists of controlled and steady movements. It also gives emphasis on breathing, alignment, and core-building or otherwise referred to as the ‘powerhouse’. Developed by renowned fitness expert Joseph Pilates, the program has gained prominence as it improves coordination, stability, and balance over time. To maximize the exercise’s benefits, it can be combined with other workouts – seven of which we will explore below.

Yoga
Yoga is an ancient meditative practice that is recognized as one of the best ways to achieve a state of mental and physical harmony. It predominantly focuses on concentration, physical poses, and deep breathing. Most of the poses in yoga and pilates involve supporting body weight and utilizing various muscles in your body. Both are excellent for your physical and mental wellbeing when paired together. Yoga also strengthens your muscles and joints and improves flexibility to help you carry out your pilates sessions with ease.

HIIT
An acronym for High-intensity Interval Training, this program is excellent for burning calories quickly. It focuses on large muscle groups and transitions rapidly from short breaks to intense exercise. The combination of the two is designed to boost your metabolism through an increased oxygen intake, aiding with weight loss. As pilates mainly targets your core,combining it with HIIT will enable you to get a better full-body workout.

Weight training
Both pilates and weight training improve overall strength. They are beneficial for your health and even more so when utilized together. They enhance your muscular endurance and improve core strength, helping you do repetitive tasks for a longer time.

Functional training
Functional training is strengthening exercises that prepare your body for daily activities. It contains multi-joint movements involving your hips, spine, knees, wrists, elbows, and shoulders. This builds strength and improves range of motion. The workout will improve your balance, strength, control, and flexibility when combined with pilates.

Crossfit
Pilates is an excellent complimentary training if you wish to opt for crossfit. The latter is a very intense workout that utilizes several large muscle groups. Pilates, in contrast, targets smaller muscle groups. When combined, the smaller stabilizing muscles will be strengthened, allowing them to cope when the larger ones are targeted with high intensity. This will reduce the risk of injury.

Aerobics
This cardio exercise incorporates rhythmic aerobic exercise with strength and stretching routines to improve overall fitness. By combining it with pilates, you can burn more calories and build leaner muscles. It also greatly improves your cardiovascular fitness and flexibility and helps tone your body.

Sports
Pilates helps strengthen your core and abdominal muscles, and this makes it an excellent companion for sports and is frequently used for rehabilitation. Most sports require quick movements and reflexes that can result in a great amount of strain on core muscles. By doing pilates classes, the muscles will become more resilient, and you can avoid straining or tearing them.

Pilates is a highly beneficial exercise routine that can be easily combined with any of the above workouts to improve physical well-being. A balanced and carried workout regime can help maintain your muscle tone and increase your flexibility overall. It is not necessary to combine all seven of these activities with pilates but consider mixing it up for a good variety.

Detoxification is a crucial process for a better functioning body. It helps remove toxins that are produced, biologically and environmentally, from your body. This ensures your health will not be compromised and that all of your systems can run efficiently. Your liver is primarily responsible for removing toxins. A healthy liver can function without any issues but depending on your health habits the efficiency of the organ can be reduced. Many believe that following specific detox programs can boost the detoxification process. However, this is not something to approach carelessly; there are things you need to know before you begin.

 

A detox will not improve the liver’s performance.

Many people claim that a detox cleanse improves the performance of your liver, but this is not true. Since they primarily involve the consumption of juices and liquids, detox programs do help your body detoxify better but that is because they are easier for your liver to process. They do not boost the liver’s performance. If you have issues with the function of your liver, you will need treatment from a specialist and will have to follow the diet they recommend. 

 

Weight loss is possible, but not to a huge extent.

Juice cleanses can indeed help with weight loss, but that is primarily due to an increased water intake. When you consume more liquids, you will feel full and reduce your food consumption. Water also helps boost your metabolism. The combination of these two can help you lose some weight, but you will need to exercise for the best results. It should be mentioned that a diet consisting solely of juices will help you shed pounds but that is due to the extremely low-calorie count. This is unhealthy and can cause significant nutritional deficiencies. Once you return to a regular diet, you may regain the weight back. 

 

Sleep is as essential as consuming healthy food.

Most people assume that dietary changes are the only way to improve your body’s detoxification process, but this is not true. The way you sleep is significant as well. Sleeping for a minimum of 8 hours at night can help your brain recharge and remove toxins that you have accumulated over the day. This includes the protein beta-amyloid, which leads to the development of Alzheimer’s disease. When you are sleep deprived, the body cannot complete its nightly functions, so the toxins can build up and severely affect your health. 

 

Simply reduce the intake of unhealthy food.

The best way to get rid of toxins is to stop consuming them. This does not mean following a juice cleanse but rather adopting a healthy diet overall. Refrain from having highly processed foods such as junk food and sodas and incorporate more vegetables into your diet.

 

Eat food rich in antioxidants.

Antioxidants protect your cells from being harmed by free radicals. While antioxidants are produced naturally by your body to help with processes like digestion, excess production can be the result of a poor diet, consumption of intoxicants, and exposure to pollutants. This results in the development of oxidative stress, which leads to several health complications. By having a diet rich in antioxidants, your body will be better equipped to fight against oxidative stress. 

 

While detox cleanses and diets can be quite beneficial, they are not capable of creating a dramatic positive change alone. For the best possible health and wellness results for your body, it’s best to properly detoxify in conjunction with sufficient sleep and a healthy diet. If you have any questions, consider consulting a nutritionist or dietician in Dubai. 

Forms of therapy are continuously being developed, with several new and innovative methods going through rigorous trials and testing. A relatively recent type of therapy is the Peter Hess Sound Massage. It has become renowned for being an excellent treatment for many of those who are suffering from health concerns. In this article, we will discuss this therapy method and its benefits.

 

How did the Peter Hess sound massage come to be?

Peter Hess sound massage is a scientifically proven form of sound therapy. This was first introduced by the German physicist Peter Hess. He developed the method in the early 1980s and based it on his experiences in India, Tibet and Nepal. Nowadays, it is used in various medical fields as a vital part of complementary therapy, which are those used alongside conventional treatments. The sound massage is founded on ancient findings which researched how sound affects our system. This has been practised for more than 5000 years in the Indian art of healing. Some attribute the effectiveness of this treatment to the belief that human beings develop from sound and therefore, are sounds themselves. This exemplifies the idea that the only way we can live in a free and creative manner is by being in harmony with ourselves and the environment. 

 

What is it?

Sound massage operates through the perception and processing of vibration and sound. The Peter Hess® Therapy Singing Bowls will be placed on your body to produce relaxing vibrations and tones that your body will absorb. During the massage, a tranquil and safe atmosphere is created to help you enter a state of deep relaxation. You can ease your stress, anxiety, doubts, and other negative feelings in this state. Sound massage helps you come to terms with your physical and emotional needs, thereby allowing you to make peace with yourself and become empowered. At the end of the massage, you will be ready to facilitate change as well as be happier and more content. 

 

How can it help you?

There are two ways the Peter Hess®  sound therapy helps. Those with good health will obtain inner harmony and strength. They will also be more energised and creative, making them ready to develop new ideas and take on challenges. Those who are in poor health will find relief from pain and conditions that cause stress, anxiety and worry. It can also help their bodies recover and heal.

 

What are the unique features of the Peter Hess® Sound Massage?

• It helps harmonise all your body cells.
• It enables you to reach a state of deep relaxation.
• It helps you let go of negative thought patterns.
• Releases both physical and mental tension.
• Revitalises and rejuvenates your entire well-being.
• Allows you to identify and utilise your skills and resources.
• Supports and improves your body awareness and provides mental clarity.
• Improves self-confidence, concentration, creativity, and motivation.
• It helps you find joy in life.

 

Who should use it?

An amazing feature of sound massage is that you don’t need to have a mental health condition to undergo the therapy. As mentioned before, regardless of your health, a sound massage can benefit you. If you are currently undergoing other mental health treatments, then make sure to speak to your life coach, mental health practitioner, or clinical psychologist to find out if the Peter Hess® Sound Massage in Dubai is a suitable complementary therapy. 

Sitting at a desk for an extended time period can lead to various aches and pains. Common complaints include tightness in the legs, hips, and pain in the shoulders, back, and neck. These are typically caused by pressure on the spine and glutes due to poor posture. In worst-cases, these can lead to spine misalignment or a herniated disk. If any of these occur, you may suffer from chronic aches and pains. The best way to avoid chronic pain is by practicing yoga poses designed to help with pain alleviation. Yoga helps stretch and strengthen muscles, allowing them to withstand pressure better. Our fitness experts recommend the following poses to help ensure that your muscles are less prone to the physical impact of sitting down for long hours.

 

Downward-Facing Dog

This is one of the simplest yoga poses. People of all ages and body types should easily be able to attempt a downward-facing dog. It helps stretch and strengthen a wide range of areas, including your neck, shoulders, back and legs. To do this pose, you need to place your hands at the front of your yoga mat, while bending at the waist. Walk your feet backwards and lift your hips, so that your form resembles an inverted V-shape. Ensure that your feet are hip-width apart. Make sure to breathe slowly and hold the stretch for 30 to 60 seconds.

 

Cat-Cow Stretch

This is one of the most popular stretches for relieving tension in the spine, back, neck, and chest muscles. The cat-cow pose is also brilliant for easing headaches. The pose helps bring the neck back into its correct position over the spine, instead of having it protruding forwards and causing a hunch. To do this pose you need to keep your hands and knees on the mat in a tabletop position with your spine straightened. Then as you inhale, curve the spine up, forming an arch with your back. As you exhale, bend the back inwards, pushing your spine towards the ground with the chest lifted.  This will create the cow pose. You need to repeat this three to five times.

 

Child’s Pose

A highly effective pose that all yoga practitioners teach is the child’s pose. It is a brilliant resting pose that allows you to ease the tension in all your muscles and allows them to relax. To do it you need to rest on all fours and then bring your feet and knees together. As you place your palms, facing upwards, near your feet you will then sit with your buttocks on your back heels. Stretch your arms backwards and lower your forehead to the floor. You can hold the pose for as long as you wish but remember to breathe. 

 

Mountain Pose

If you suffer from lower back pain then it is recommended that you do this stretch. The mountain pose helps counteract any strain or pressure that is put on your back. To do this, you need to be in a comfortable standing position with your feet shoulder-width apart. Raise your hands above your head, bend gently backwards and take a deep breath. You can hold the stretch as long as you need but refrain from bending backwards excessively – past the point where you are comfortable. Overstretching yourself can also cause damage to the muscles in your back and neck.

 

Yoga can be an extremely helpful activity to strengthen your muscles and reduce the impact of sitting with bad posture. You can do the above poses any time you are free or if you are feeling uncomfortable and in need of relief because they are simple and do not require any equipment. So, if you suffer from upper-body or leg pain because of your desk job, try out some yoga poses to give your muscles relief and a much-needed stretch. 

Practising meditation can help you in building and training your awareness. This can be helpful in maintaining your work/life balance. 

 

Remote work has become the norm for many individuals since the pandemic. Research has shown that factors associated with remote work such as loneliness and an increased inability to disconnect from work assignments are causing an increase in burnouts. Meditation may hold the answers on how to prevent this from happening. 

 

Meditating can help with aspects in your life like creating a healthy sense of perspective. Meditation makes use of mindfulness. This is understood as being fully engaged with the moments you experience throughout the day. 

 

Many people have the false idea that meditation is about switching off your brain and doing nothing. This is not the truth. It is about centering yourself and focusing on the body in a way that can encourage you to relax and bring about peace. Training yourself to focus on your breathing is used as an activity to encourage building the muscles in your brain that will allow you to be more attentive. This activity also teaches us to have better patience levels.

 

It is a skill that needs to be practised continually in order to train your mind-body connection. You should try to meditate consistently and continually to achieve the best results. 

 

Patience and focus are transferable skills that can be used when working from home. It is no secret that patience often needs to be exercised in the workplace – no matter where you are working from. You need it to deal with the stresses of deadlines, working with people and difficult projects. Focus is a great competency to have, to better divide your work life and your personal life during “home office” hours. 

 

Meditation can help reduce brain chatter. This will help in combating issues you may be having with disconnecting from your work after 5 pm. Being mindful of the moments you experience after office hours will help to reduce stress and maintain a healthier work/life balance. Overlapping responsibilities do not have to create issues or weigh you down if you learn to be mindful. 

 

Meditation can also help you to decompress after a stressful day. Many find it difficult to switch off their brain after being busy. Taking some time to dedicate to yourself and creating a relaxing environment for your mind can help in achieving better sleeping habits. This will benefit your overall health and productivity at work. 

 

It is easy to incorporate meditation in the typical work-from-home day because beginners usually start with 5-10 minutes of practice a day. You can even start during your lunch breaks. 

 

Set aside a few minutes to recenter and it could help you build the skills you need to get through the workweek and enjoy your downtime.