Yoga for Focus at the Office: How to Combat Multitasking
Make peace with your body!
All you hear about is “meditation,” “mindfulness,” and “living in the moment”… but do you havethe attention span of a fly ?
Do you want to try meditating but can’t seem to sit still for more than five minutes? Or maybe you think meditation isn’t for you at all… but you still need to focus and are looking for ways to manage your stress?
Meditation in all its forms has been attracting a growing number of people in recent years. Its physical and mental benefits have been demonstrated by numerous studies conducted by prestigious universities and doctors: prevention of burnout and depression, improved concentration, sleep, memory, creativity, and performance, as well as slowing down brain aging, reducing pain and addiction… and a better mood!
Meditation is at the heart of yoga: the physical exercises of yoga are the first steps toward meditation. Their purpose is to strengthen and relax the body so that it can remain still and focused for long periods of time. That is why the Yogist method begins with physical exercises to relax your body and, through breathing, your mind.
Full-body exercises are a challenge both for the body—they improve your sense of balance and strengthen all your muscles!—and for the mind: if you don’t stay focused, you’ll take a tumble. An introduction to meditation through exercises that coordinate movement and breathing. Enjoy your session!
The Tightrope Walker
The perfect exercise for creating space in the lower back, strengthening and relaxing the muscles around the pelvis, and relieving sciatic pain. Walk a tightrope to focus your mind and clear your thoughts. A first step toward meditation!
Standing, place your right foot in front of your left foot, in a straight line. Keep a support (a table or chair) nearby. Start by assuming the correct standing posture (see page 70): distribute your body weight evenly between both feet, straighten your lower back, roll your shoulders back, lengthen your neck, and breathe deeply through your nose, filling your belly with air.
Focus only on the sensation of your feet touching the floor and on your breath. Close your eyes and try to find your balance for 5 long breaths. If you lose your balance and have to open your eyes or place your hand on the chair or table next to you, that’s okay! Try again, even if you only keep your eyes closed for a few seconds! Open your eyes, and change the position of your feet by placing your left foot in front of your right foot.
Return to your proper standing posture, feel the difference compared to the other side, and close your eyes. It doesn’t matter whether you could only balance for a second or remained perfectly still for more than 10 minutes! The goal is that, for just a moment, you’ve quieted the flow of your thoughts.
TO BE DONE AGAIN …
- When you feel overwhelmed
- When you need to hit the "Ctrl+Alt+Del" button for your brain
- When you haven't been able to find the error in your Excel spreadsheet for three days
- Before making an important decision
BENEFITS
- Restores balance to the body and posture
- Calms and focuses the mind
CAUTION: If you have weak ankles or are prone to dizziness.
The Tree
Feeling a bit scattered? Get back down to earth and test your balance with the Tree Pose.
Stand with the balls of both feet firmly planted on the floor and your feet parallel, hip-width apart, and shift your entire body weight onto your right foot. Keep a chair or a wall nearby if you’re afraid of losing your balance. Bend your left knee to 90 degrees and lift it up to waist height. Open your left hip outward.
Place your left foot against the inside of your right ankle; your toes can touch the floor to help you maintain your balance, or hover a few inches above the floor. Level 2: Place your left foot on the inside of your right thigh, taking care not to press your foot against your knee. Keep your hips facing forward and open your left knee outward.
Focus on your breath, fix your gaze on a fixed point in front of you to maintain your balance, and bring your hands together in front of your chest. Take 5 deep breaths. At the end of your final exhale, place your hands on your hips and plant your left foot firmly on the ground. Inhale and repeat the exercise on the other side, balancing on your left foot.
TO BE DONE AGAIN …
- When you feel distracted and unfocused
- When you need to calm down and focus
BENEFITS
- Improves balance and concentration
- Grounds the body
- Strengthens the legs and back.
CAUTION: If you have weak ankles, knees, or hips.
YOGIST offers the first method for preventing musculoskeletal disorders and workplace stress:
Our facilitators, trained in this method, offer in-person and video sessions
