From yoga videos to your best resolutions.

Last week, REAL LIFE YOGA was at the Birdhaus, a wonderful social club, co-working, and event space for women in Zurich. And this time we did not give a session but recorded our best tips and methods exclusively for their members. So that as Michelle Gasparovic - founder of the Birdhaus - explained, they can be their best and healthiest self while working on their project! Now, what are these recorded tips all about?

From all the methods, breathing techniques and simple moves that we use in our REAL LIFE YOGA coaching & sessions, we chose our favourites to create short corporate wellness breaks on screen.

Why have yoga inspired methods in video? Because you can use any of these directly at your desk, with your normal clothes on and just in a few minutes, whenever you decide. For instance if want to feel more relaxed, energetic, focused or productive. Whatever you need right in that moment, there is the right series of short & accessible exercises for you.

There is the stress manager. This series will help you calm down and clear the fog in your mind, when you feel overwhelmed and that you need to think straight.

The tension release will give you a quick posture check so that you know what it is like to sit straighter and healthier at your desk. Hunched back and tensions in the neck & shoulders, goodbye!

The energy boost will help you get your motivation, alertness and focus back on track. This is a real effectiveness and to-do list pleaser that will allow you to wake up from the deepest midday slumber and to keep making the most of your day.

To experience these series directly at the Birdhaus, on screen or in live sessions (stay tuned for more info on these), make sure you visit!

Michelle, founder of the Birdhaus (on the left) welcomes us to share the real life yoga methods with their members, on screen and in live,

Michelle, founder of the Birdhaus (on the left) welcomes us to share the real life yoga methods with their members, on screen and in live,

For more tips and videos to help you be at your best in business and in your daily life, subscribe to the REAL LIFE YOGA Youtube channel.

And if you wish to give your team the best resolutions in terms of health prevention, stress management, motivation and productivity, have a look at our NEW YEAR specials! As a workshop at your company or as an event session to include to your team event or meeting, we will help you make 2019 a wonderful, stress-proof and healthy year.

Book before December 30th online, set up the date with us for January 2019 and benefit from an immediate discount on your order. 

Stress management & productivity at your desk: on awareness (part 3).

All we need to start living a more sustainable and empowered business life is to breathe and to move consciously, and this can only happen if you are aware of it. To wrap up our series of articles following our interview on CNNMoney Switzerland last week, we will show you how and why awareness is the base of everything, from wellbeing to productivity including stress management.

It all starts with awareness.

Whether you are using your breath or learning to move consciously at your desk, everything starts with awareness. This means being aware of your body, of your state of mind and of your current mood or energy level. Unlike what we may think at first, awareness is actually simple to develop and to use every single day in our business and personal lives, while we work, commute, sit, walk or stand up. And REAL LIFE YOGA gives you exactly the right methods for that, wherever you are, online or directly at your desk and only in a few minutes.

Awareness is simple to develop and to use every single day in our business and personal lives.

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Awareness, your new favourite business perk.

By being aware and acting directly on how our body feels and how our breath flows, not only are we helping our body release physical tensions and our nervous system respond accordingly to what we need, but we can boost our psychological and emotional well-being. As we become more aware in our corporate environment, we can start to actively take care of our self while we work and this makes us feel empowered and more positive about ourselves. From a state of being stressed and overworked, we can choose and make the change to a state in which we feel safe, conscious and in control of our well-being and this brings us to a major shift in the way we work and live our business life.

How to start bringing more awareness, step by step into your busy life?

Simply taking a minute every now and then to tune in, observing your breath and listening to your body. It is simple, takes only a minute and does not require you to go anywhere or to change clothes, so you may just as well try it right away, really. For more information about how being aware can empower your life, read on this article: The power of awareness & how to start using it today.


Do you need further guidance to incorporate more awareness and start making this shift in your business life? Then schedule your FREE 30min Discovery Call with us.

Stress management & productivity at your desk: on breathing (part 1).

All we need to start living a more sustainable and empowered business life is to breathe and to move consciously, with calm and awareness. This is what I demonstrated on CNNMoney Switzerland with Ana Maria Montego last week. And as simple as it might sound, breathing, moving and being aware of your self while you work and as you go through the day, will considerably improve your life on a physical, psychological and emotional level. This is what we help you with at REAL LIFE YOGA and today we will look at what makes breathing so powerful, giving you a first simple method to get you started.

Breathe to trigger your nervous system.

From all the physiological functions regulated by our autonomous nervous system, breathing is the only one that we can actively change to impact other autonomic functions such as our heart rate, and our mood. And because breathing allows us to switch on and switch off on command the para-sympathetic and sympathetic nervous systems, we have direct control over our physiological response to any stimuli and situations around us. How powerful is that! 

From all the physiological functions regulated by our autonomous nervous system, breathing is the only one that we can actively change to impact other autonomic functions and our mood.

Do you need to calm down before giving a speech? 

Then breathe through the left nostril (closing the right one with your right thumb, to switch on the para-sympathetic nervous system, which will trigger the relaxation response. 

When you need to relax, all you need is to breathe through the left.

When you need to relax, all you need is to breathe through the left.

Do you need to power up for your big day? 

Then breathe through the right nostril (closing the left with your right ring finger) to activate the sympathetic nervous system and release hormones such as adrenaline and noradrenaline in your body that will get you alert and ready for action.

For more tips and videos to help you be at your best in business life, check our Youtube channel and our website.

Source: The Science of Breathing, Yoga Journal, 2015.

It’s ok if you cannot meditate. Breathing is enough.

From all the methods I use in my coaching, be it online or in the REAL LIFE YOGA classes and corporate workshops I teach in Zurich, there is one that amazes me each time I guide my clients through it. And actually it is the simplest technique you could ever think of when it comes to relaxation, yoga and mindfulness.

So here is one wonderful tip for all those who think they cannot meditate, for all those who are stressed and who wish to bring more awareness into their personal or business life, at their desk, in public transport or in the coffee break. You can do this anytime, wherever you are, whatever clothes you wear. Tune in and breathe naturally, this will change your life.

What tuning in and breathing naturally allows us to do is to become more aware of ourselves on a regular basis, training our awareness muscle.

Tune in, step by step

Sit comfortably in a straight position, long back, head tall and shoulders relaxed.

Now close your eyes and breathe naturally. Let the air come in and out of your nostrils, through the throat and down to your abdomen. Do not try to change its natural flow or intensity, just let your breath come and go.

Observe your natural breath

For yourself, just observe how it feels to breathe right here, right now. How does it feel to breathe in my body? Is it deep or subtle? Can I feel my chest or my belly moving together with each inhale and exhale? Can I hear the sound of my own breath? Can I feel the temperature of the air flowing inside my nostrils, slightly cooler on the inhale and warmer on the exhale? Stay there, breathing naturally for 5 more rounds, without attempting to change anything, simply observing and breathing.

Feel your body

As you sit here, breathing naturally, you might start to feel a part of your body that feels a bit tense or which requires more attention from you right now. Let it speak, listen what it tells you, feel it. Now imagine you can breathe anywhere inside your body, not only in your lungs. Imagine your body is completely hollow and that you can consciously breathe into this part of your body which feels tense or uncomfortable. Breathe into that space, go there with all your awareness, breathe out to release a little bit of the tension stored there. Inhale: go into that space inside your body. Exhale deeply: release any stress and tension, just let it go, help it go out of your system with the exhale. Repeat 5 more times. Then slowly open your eyes when you are ready.

Make it your own little yoga challenge, once or twice a day.

What tuning in and breathing naturally allows us to do is to become more aware of ourselves on a regular basis, training our awareness muscle. From there, we can feel more empowered and centered to take action and make better choices in life. Knowing that there is a technique as simple as this to focus on yourself, to come out of your mind, to connect with your body and to feel it. It seems like nothing but it has a great impact. You realise that your breath can help you calm down, it can help you focus anytime you decide. Just by consciously breathing into one place of your body, you can help your body release tensions. How powerful is that?

So make sure you take a moment every now and then, throughout your hectic day at work to tune in and breathe naturally. Make it your own little yoga challenge, once or twice a day. If you don’t have a minute for yourself, simple solution: make it. You can easily trade this minute to tune in with your Self and with your body, let’s say instead of staring at your phone or scrolling down your LinkedIn feed.

For more tips and videos to help you be at your best in business life, check our Youtube channel and our website.

The power of awareness & how to start using it today.

Why is it so important to be aware? Somehow related to mindfulness and yet not as trendy yet, awareness is a concept that is very dear to me and central in our REAL LIFE YOGA coaching, simply because it is the starting point from which you can create a major shift in the way you live, work and love. Let me show you why awareness is so crucial if you want to change your life for the best and how to start using it.

Most of us run through life without questioning the way we live. We are too busy managing all its imperatives, dealing with pressure, deadlines and stress. Why is it that our main concern is how to better manage stress – be it in business life or on the private side, from our team who is underperforming to the missing nanny who shatters our dinner plans – rather than asking ourselves how to create the life we really want to live?

This was the experience of a lady attending the Festival of Doers in Zurich last Friday. With the help of a coach on stage, she listed the 3 main areas of her life in which she had a lot going on: herself, her family and her job. While it was a wonderful and already very mindful of her to list herself as one of the key and most important areas of her life, she only really became aware of all the little things she had to manage and were taking so much energy from her day by day, once they were listed on the flip charts. This brought tears to her eyes and to the whole assembly witnessing her struggle: “I didn’t realise how bad it was!”. This was the power call of awareness.

Most of us run through life without questioning the way we live. We are too busy managing all its imperatives, dealing with pressure, deadlines and stress.

Awareness start with your breath and your body. It allows you to create space to observe, to understand and question thoughts and behavioural patterns that are not serving you. For me, awareness came through my body and through yoga. This is why I made awareness the central element of my coaching toolkit today, the one I want my clients to be equipped with. Awareness teaches you that your body has a voice and that it is worth listening to. Just think about the last time you got sick after or in the middle of a big project. Awareness helps you realise when your mind and social pressure have been taking you too far down the slope of over-achievement, extra-hours and self-criticism. Awareness gives you space to observe, to understand and question thoughts and behavioural patterns that are not serving you. It is the tipping point from which you can start taking action towards meaningful and conscious change.

Awareness start with your breath and your body. It allows you to create space to observe, to understand and question thoughts and behavioural patterns that are not serving you.

A first easy step to train your awareness muscle.

So to start developing awareness, my advice is that you begin with your body. And to become aware of our bodies, we have a wonderful tool within ourselves called breathing. Right now, take a sit and close your eyes. Feel the breath flowing in and out of your body naturally. Do not attempt to change anything, do not judge it. Just observe. Let it come and go. And as you do so, breathing naturally, feeling the air creating this subtle movement inside your chest and abdomen, start listening to how your body feels right now, in this moment. Maybe you notice a spot in your body that feels tense or uncomfortable. Here again without judging, just becoming aware of what your body is telling you. If you can, breathe consciously into that spot, exhale to release the tension a little bit more. Keep breathing there a few more times and when you are ready, open your eyes again and see how you feel.

So start today! You can do this again anywhere and anytime, no reason to wait, no excuses. Believe me, your body is eager for you to take a break and to listen.

Do you need further guidance? Then reach out to me free 30 min discovery call. Together we will take a closer look at the challenges you are facing and find the rights methods for you to help you move forward.