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. 

Setting new habits: befriending stress and learning to leave it out.

In our previous article, we invited you to reflect on how you have been dealing with stress this year. Slowly reaching for the end of the year and aiming at staying healthy if not becoming even healthier than we have been so far, let’s bring our attention to the stress response itself. Although we give stress all the bad names, it is a helpful and necessary process which is worth understanding better. As for everything, it gets easier once we become aware of it and can adopt a more balance approach towards it. Here is how to get there.

The habit to quit: maintaining the stress levels high.

For those who were still doubting this, stress is in itself a healthy physiological response that helps us run away from danger and be ready & alert for action when we need it. And as nature always looks for balance, phases of stress are usually (or at least should) be limited in time and counter-balanced with phases or rest and relaxation. Actually, what a wonderful thing! The issue with this though, is that if we maintain this state of stress constantly turned on by getting ourselves all busy and overwhelmed, by engaging with negative and judgemental self-talk, and by forcing ourselves to achieve always higher goals even in our free time, we never give our system a chance to rest. And this is not the fault of stress itself, it is how we choose to interact with it, how we maintain it at a constant high level through our behavioural and thought patterns that ultimately depletes us from energy and prevents us from recovering.

The habit to adopt: allowing for a balanced stress response.

Our body needs moments of calm in order to be fully operational. Just as our mind needs to wind down every now and then to allow us to focus when we have to, our body too needs rest, care and stillness. And because body and mind are intimately connected, being stressed and tensed mentally ultimately impacts the way we breathe and physiologically maintain our stress response on, preventing our body from recovering in between. So let’s cut ourself some slack and aim to give our body, together with our mind, moments of true and well-deserved rest, as mindfully and as often as possible. It can be a break or a short walk through the office every hour or 30 min. A moment to breathe, a minute to stretch.

Are you ready to manage stress more consciously and effectively in the year to come? Then you are all set to get the good habits going, feeling more empowered, resilient, in control and calmer, no matter what comes your way. Make sure to check our NEW YEAR specials, as a workshop at your company or as an event session to include to your team event or meeting.

Book before December 30th online, set up the date with us for January 2019 and benefit from an immediate discount on your order. We look forward to helping you make 2019 a wonderful, stress-proof and productive year.

And for tips that you can start using straight away, check our online videos on our Youtube channel.

Picture @Unsplash Estee Janssens



Setting new habits: knowing your stress better.

As mentioned in our previous blog post, we are slowly but surely reaching for the end of the year. Time for us to reflect on what worked best and what worked less. You may see it from a project or achievement perspective but how about the way you have been handling stressful situations in your business and personal life? Here is a short outline to help you see how you have been dealing with stress and how you could change this starting next year.

Answering the simple question.

When colleagues, family and friends ask you how you have been doing and you find yourself answering, “Oh I’m so busy!”, for sure you are doing like most of us. Being busy has become a trendy answer to give. But even though this became an automatism, just think for a second how repeating that you are so busy strengthens the belief that you really do not have any time for yourself. So that even if you wished to “have” more time, it makes it more difficult for you to simply “make” the time. See the paradox? So If you want to be master of your own time, start by giving a conscious answer that goes along this more positive outlook: time is yours to spend as you decide and no, there is nothing trendy, nor relaxing, nor sustainable in overbooking yourself.

to be more in control of your time, describe yourself other than as a busy person.

to be more in control of your time, describe yourself other than as a busy person.

Answering another simple question.

“How are you? - I’m fine.” Being fine is another widespread answer, which most of the time does not reflect at all how you really are doing. Start asking yourself honestly “how do I feel today, how do I feel right now?”. Even better, ask yourself “how is my body feeling today?”. You will come up with a whole new world of answers that are closer to your actual state of being and might help you understand for instance why it is difficult for you to focus today or why you lack motivation.

Responding vs. reacting.

Take a moment to bring to your memory stressful moments that you encountered this year at work or in your personal life. Can you remember how you felt in your body, what were the thoughts & beliefs running in your mind? How did you react then and was your response in this situation the one you would have liked to have today? Do not judge yourself for what is in the past. Rather try to observe and acknowledge if you often found yourself reacting emotionally to the hectic around you without much control or if you could manage to respond in a way that you would consider to be responsible, calm and confident still to this day.

Giving yourself time to breathe.

An all time favourite! Can you remember that you took a conscious moment for yourself to breathe deeply yesterday, last week, last month… this year? Right there, in the middle of a meeting, in the coffee break, in the bus, at the dinner table, at your parent’s place. Wherever you have been, whenever you experienced an uncomfortable situation, the anxiety before a presentation or feeling stuck in a discussion or a negotiation. Did you let yourself breathe deeply then? Just for a few breaths, focusing on the sensation in your body and allowing yourself to step back from the situation? It may seem like a simplistic solution, but breathing helps tremendously and can impact directly the way you feel by turning on the relaxation response in your system or getting you ready for action. But do not worry, if you did not use your breath to its full potential yet, be assured that it is never too late to try.


Does any of this sound familiar to you? Then you are all set to get the good habits going for the New Year, feeling more empowered, resilient, in control and calmer, no matter what comes your way. Make sure to check our NEW YEAR specials, as a workshop at your company or as an event session to include to your team event or meeting,

Book before December 30th online, set up the date with us for January 2019 and get all the benefits of your NEW YEAR special at a discounted rate. We look forward to helping you make 2019 a wonderful, stress-proof and productive year.

And for tips that you can start using straight away, check our online videos on our Youtube channel.

Picture @Unsplash Jose Martin Ramirez

The practice of resilience. How to start using it today?

In our previous article we introduced resilience and explained how crucial this can be in the life of every entrepreneur and business professional. Now, how can we develop this and incorporate it in all areas of our lives? Each of us can use more resilience in any part of our day, at work, on the go and at home, and here is a way to do this.

Pause, step back and breathe.

It is easy to bit ourself up for a situation, a project or a conversation in which we met a dead end. Although it is now past and done, we can still feel the tension and stress in our body. Our mind replays all the things that could have been said or done differently and we attribute fault awards to everyone involved in the show. Say you missed your tram this morning and are running late for an important meeting. Your are now reviewing the scene, blaming yourself and your cat for everything that went wrong the same morning: from snoozing the alarm to spilling coffee on your shirt; to forgetting to feed the said cat and having to get back in to do so, etc… Now how useful is this dramatic replay to help you go forward? Are you choosing to spoil your valuable time and energy on this or can you wipe off the table and make room for new solutions, for instance getting yourself a uber or calling a colleague to inform about your 5min delay in a sound and calm voice? 

Take a moment to step out mentally of the replay and breathe deeply, preferably in your belly. You can trick your system into reminding yourself that you are safe and that this experience was not the end of the world, whatever its outcome, simply by breathing in your abdomen. You will find yourself free and relax to respond in a better and more constructive way, whatever happened before.

You can trick your system into reminding yourself that you are safe and that this experience was not the end of the world.

Flip the switch from self-loathing to resourcefulness.

The place and set up are the same, the only element that changes is your perspective on this situation. If you replay the faults and guilt related to a past situation that went wrong, indulging your negative self-talk and your inner-critic to rule your thoughts, you are unconsciously choosing to maintain your level of stress. Mentally and physiologically speaking. Just notice how your shallow breath and tensions in your body directly translate and manifest this state of mind. Now you have the choice and as you breathe deeply and allow your all system to calm down, you can feel how tension releases, how this feeling of stress reduces itself naturally. Your mind is slowly uncluttering itself from the negative clouds and allows you to think and see clearly for new solutions and resourceful ways to act upon the present situation. Instead of running around on your way to this meeting and arriving out of breath, confused and tense, you can calm yourself down while waiting for the next tram and use these few minutes to visualise yourself entering the meeting room with calm, poise and confidence.

real-life-yoga-business-stress-management-rawpixel-unsplash.jpg

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

Picture @Unsplash Rawpixel

Stress management & productivity at your desk: on moving (part 2).

Following on our previous article and our interview at CNNMoney Switzerland, we will guide you through your body today with a simple and quick way to release tension effectively, directly at your desk and without changing clothes. Because all you need to start living a more sustainable and empowered business life is to breathe and to move consciously, with calm and awareness. And as you will see, taking a moment to be mindful and aware of your body while you work can have a major and direct impact on your wellbeing and productivity.

Move to release tensions and prevent them from building up.

We can feel our body and we are the only who can do this for ourselves. This is why it is our own responsibility and no one else’s, to check regularly on how we are feeling physically through the day. Sure, it is easy to get lost up there in our thoughts and to operate all day long from our all mighty mind. But as long as we stay there, we are not making any connection to what our body is telling us and so we miss out on very valuable information. Though, once we start taking our body into consideration as well, we find that we can start to understand and use the signals it sends us to operate at a much higher and sustainable level. 

Once we start taking our body into consideration as well, we find that we can start to understand and use the signals it sends us.

Is your head tense and you cannot think straight? Then, look for tensions at the base.

Do you know that feeling when your head feels constricted, compressed, everything in your mind is blurry, confused and your thinking capacity seems to be momentarily unaccessible? Then close your eyes for a minute, breathe naturally and notice if you can feel any tension in your neck, at the base of your head. Softly tilt your head up and down, breathing in as you look up, breathing out as you bring your chin to the chest. Repeat 5 times. Then move your head from side to side, looking over your shoulders. Inhale as you turn to one side, exhale as you bring your head back to centre. Repeat 5 times again, breathing slowly and focusing the sensations in your neck. To loosen up tensions even further, reach for the base of your head on both sides of your neck with your fingertips and give yourself a little massage. Apply a gentle pressure with your fingers as you walk them on the area, make small circles and see if you can feel any tense spots of knots there. Keep breathing and massaging this place mindfully for a few more seconds. 

Neck moves are a great and effective way to release tensions in the neck, thereby preventing headaches.

Neck moves are a great and effective way to release tensions in the neck, thereby preventing headaches.

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