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Q: Practicing yoga is a great way to build strength, reduce stress and calm the mind. Taking into account our busy schedules, what are two yoga poses or sequences we can incorporate into our daily routine that take 10 minutes or less? Expert: Erin says...
This: Child’s pose.
Child’s pose is a pose of restoration and integration. It can help to relieve tension in the neck, shoulders and back, as well as gently stretch the hips, thighs and ankles. It has a soothing, calming quality for the mind. This pose can be done almost anywhere at anytime.
THAT: Sun Salutations.
Sun salutes are a great way to start your day and are often seen as a gesture of gratitude for the sun or a way to welcome in a new day. This is a classic sequence of yoga poses that flows with the breath from one pose into another and gets repeated in a series of sets. This flow of poses strengthens and lengthens every muscle in the body, relieving tension overall. The flow generated in the sequence is energizing, as your heart rate increases, and calming, as you sync your movements with your breath.
Q: Pack lunches, run productive meetings, catch up with the girls and get eight hours of sleep? What are two recommendations you have to help us maintain a healthy work-life balance? Expert: Kedren says...
THIS: Intergate to keep it straight.
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Easily my most powerful tool is a 6 a.m. meditation and journaling practice. This quiet time grounds me and often allows me to notice what’s ultimately not that important and to which things I can say “no.” I highly recommend frequent, assertive and unapologetic use of the phrase, “No, thank you.”
THAT: Life-giving versus life-draining.
I also try to end my day by answering ancient questions which bring me back to gratitude, belonging and noticing where I find joy. Once I recognize what’s life-giving and what’s life-draining, I can recalibrate my behavior accordingly to find my peace. If all this contemplation and assertiveness doesn’t float your boat, there’s always hiring a housekeeper and having your dry cleaning delivered.
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Q: Many neuroscience studies have shown that stress-related behaviors are genetically determined as opposed to environmentally influenced. What two mindfulness-based stress reduction techniques do you recommend to help us better manage stress? Expert: Sarah says...
THIS: The 4-4-4-4.
This “quick and dirty” breathing technique focuses you in the moment and can be done anytime from sitting in traffic to standing in the grocery store.
- For this exercise, take a big inhale to the count of four.
- Hold your breath to the count of four.
- Then release a nice, big exhale to the count of four.
- At the bottom of your exhale, hold your breath again to the count of four.
- Repeat this another three times.
THAT: The Body Scan.
This practice is my favorite. First, find a quiet place to sit or lie down. Begin by closing your eyes and breathing gently. Then “scan” your body, starting with the top of your head and moving down to the very bottom of your feet. The scan is simply paying attention to sensations. For example, when you get to your hands, you might notice the temperature, the tingling or the buzzing of your fingertips. You don’t have to do anything about it or judge it or think about it. No need to set a timer for this; stop when you reach the end of your body.
About the Experts
