NETJETS EU VOLUME 15 2021

LIVING WELL
END-OF-DAY NAMASTE
Four yoga poses to unwind from the workday
WORK-RELATED STRESS can be a major contributor to health problems
such as poor sleep quality and high blood pressure. If you find yourself
still worrying about the office long after you’ve finished work try
adopting a yoga practice to help you unwind and reset. Studies have
shown that connecting breath to movement lowers levels of cortisol,
the hormone associated with the stress response. And according to the
National Institutes of Health in the US, scientific evidence shows that
yoga supports stress management, mindfulness, mental health, weight
loss, healthy eating and quality sleep. You don’t have to be flexible,
get sweaty, or carve out 90 minutes to reap the benefits. Studies have
shown that just 20 minutes of yoga can rewire the brain and help bring
clarity and focus. The following beginner-friendly poses will help you
slow down the body and mind at day’s end.
1
1 CAT-COW POSE
How: Start on hands and knees. On an inhale, drop your belly towards the mat and lift
your chin and chest as you gaze up to the ceiling. On an exhale, draw your belly up to
your spine as you round your back toward the ceiling. Allow your head to drop toward
the floor. Alternate between poses.
Benefit: Coordinating movement between poses with your breath relieves stress and
calms the mind.
2 COBRA POSE
How: Lie face down with your legs extended behind you. The tops of your feet should
rest on the mat and your feet will be a few inches apart. Place your hands under your
shoulders and hug your elbows to your sides. On an inhale, slowly lift your head and
chest off the ground. Draw your shoulders back and press down through your thighs
and feet. Exhale and lower down.
Benefit: This energising backbend reduces fatigue and stress while stretching the
spine and opening the chest and shoulders.
3 LEGS-UP-THE-WALL POSE
How: Sit with your right side against the wall. Turn your body to the right and bring your
legs straight up the wall, using your hands for balance. Your butt should be against the
wall. Use your hands to lower your back to the floor and lie down with your arms open by
your sides, palms facing up. Close your eyes and breathe slowly for five minutes.
Benefit: This inverted pose calms the nervous system and helps bring on a deep state
of relaxation.
4 RECLINED BOUND ANGLE POSE
How: Start seated with your knees bent out to the sides and heels drawn inward, soles
of the feet touching. If this is uncomfortable you can place pillows beneath your thighs
for support. Use your hands to lean backward and lower your back, shoulders and
head to the floor. Rest the arms by your sides, palms facing up. Close your eyes and
breathe slowly for five minutes.
Benefit: A reclined hip opener, this pose helps reduce stress and anxiety.
2
4
3
J U S T B R E A T H E
Four mindful breathing techniques you can do anywhere
We breathe 24 hours a day, usually without
thinking twice about such an innate act. But
monitoring and regulating our inhalations and
exhalations throughout the day can have huge
value. The next time you are stuck in traffic,
frustrated with your children, or stressed before
a big meeting, check in with your breath. Are
you holding it? Breathing rapidly? Mindful
breathing can help anchor us to the present
and prevent stress or anxiety from taking
over. According to an article in the Scientific
American, daily breathing exercises can help
counter the accumulation of even minor physical
tension associated with stress. When you feel
overwhelmed at any point of your day, use one
of these four breathing techniques to help calm
your central nervous system and help refocus
your mind.
2-4 BREATHING
This is a form of paced breathing when your
exhale is longer than your inhale. Start by
inhaling slowly through your nose for a count of
2 seconds, allowing your chest and lower belly to
expand. Then exhale slowly through your mouth
for a count of 4 seconds. You can slowly work
your way up to a 3- or 4-second inhale and 5- or
6-second exhale. If you lose concentration, try
using a free paced breathing app such as Breathe
for iPhone or Paced Breathing for Android.
4-4-8 BREATHING
Breathe through your nose for a count of 4,
allowing the lower belly to expand. Hold your
breath for a count of 4. Exhale through your
mouth for a count of 8. Immediately inhale for a
count of 4 through the nose, repeating the entire
technique three to four times in a row.
ALTERNATE NOSTRIL BREATHING
In Sanskrit, this technique is known as nadi
shodhan pranayama, which translates to subtle
energy clearing breathing technique. Yogis have
used it for centuries to calm and focus the mind.
Sit in a comfortable position with a tall spine.
Place your left hand on your thigh, palm up. Bring
your right up to your nose and use your right
thumb to close your right nostril. Inhale through
your left nostril. Now close the left nostril with
your left index and middle finger. Open the right
nostril and exhale. Inhale through the right nostril
and then close this nostril. Open the left nostril
and exhale. Inhale through the right nostril and
then close this nostril. Remember to always
inhale through the same nostril you just exhaled
through. Repeat five to ten rounds.
DEEP BREATHING
Also known as belly breathing or diaphragmatic
breathing, this technique helps activate the
body’s rest and digest response. Sit comfortably
with one hand on the chest and the other on the
belly. Inhale deeply through the nose. Ensure the
diaphragm rather than the chest inflates with air.
The hand on your chest should remain still and
the one on your belly should rise. Exhale slowly
through the mouth. Repeat for one minute.
44 NetJets