Dru Yoga in the Workplace

Taking Yoga into the Workplace

More and more research is being published to show that yoga reduces stress in the workplace, and yoga is being seen increasingly as a solution to stress- related absenteeism. Stress and back pain are two key factors leading to sickness absence at work, costing the British economy an estimated £17 billion per year.

Ned Hartfiel, a researcher from Bangor University, was interested in the effects of Dru Yoga on workplace stress, and as part of his doctorate research, did a 8-week randomised, controlled study with employees of Conwy County Council, which has been published in the Oxford University Press’ Journal of Occupational Medicine. The study showed that the Dru Yoga programme significantly reduced perceived stress, back pain and hostility, and that participants felt more self-assured, attentive and serene after the yoga classes.

Dru Yoga was chosen for this study, as it is a particularly safe and therapeutic form of yoga that can be practised by most people. Dru Yoga is characterized by graceful movements, directed breathing and relaxation techniques that include affirmation and visualization. The Dru Yoga classes in this study were divided into four stages: activation exercises, energy block release sequences, postures and relaxation.

One participant in the study, Susan Williams, a Community Engagement Officer, tells her story of experiencing yoga in the workplace.

‘I received an internal e-mail that explained about the yoga pilot project and that it could help with stress. I had never done any yoga before in my life, but I had been fascinated with the ancient health enhancing properties of yoga, and I thought I had nothing to lose and everything to gain from giving it a go.

As a professional with a job that required a lot of energy and drive, I was wearing myself to the ground. My stress levels had become too high, to a level whereby I had to take time off work. I had tried to hide my stress for a number of years, however, during the last year I could no longer hold it together. Physically I felt tired. Outwardly I was enthusiastic, encouraging, assisting and motivating others; however inwardly, I was empty and giving out my reserves! I couldn’t go on any more. I was burnt out and with two children to look after. I was scared, and I needed to find a way out.

I embraced the Dru Yoga programme of exercise. I was able to complete 7 out of the 8 weeks of Yoga, and I practised at home with the DVD at least once a week, but more often twice. I found that Dru Yoga had a noticeable effect on my self-esteem and levels of confidence. I felt more in control, ready, aware, dynamic and empowered. I began to recognise the inner strength within me. It had always been there, but now I knew it! I was happier, and it was so much easier to cope with my circumstances. Although my circumstances had not changed, my outlook, attitude and behaviour began to improve remarkably.

Since starting the Dru Yoga pilot study, I have had no long term stress-related sickness absence. In fact, I have now enrolled on a course to become a Dru Yoga Instructor! I would not say I am ‘cured’, as I am still susceptible to stress and anxiety. However, I am using the tools I have learned from Dru Yoga, and it works!

Emotionally I am more calm and positive. Physically I am stronger, with greater flexibility and overall in much better shape than I was before. Although I am physically active and lift
weights, Dru took my physical capabilities to a new level, and I love a challenge! Dru uses visualisation as well, which really helps when doing the movements. It works on a deeper level and leaves me feeling grounded with a feeling of harmony, acceptance and simplicity. Namaste.’

As more research shows how yoga can help with workplace stress and back pain, it’s time for yoga teachers to take their skills off the mat and into businesses – who need the benefits of yoga more than ever.

 

Yoga for reducing perceived stress and back pain at work N. Hartfiel; C. Burton; J. Rycroft-Malone; G. Clarke; J. Havenhand; S. B. Khalsa; R. T. Edwards Occupational Medicine 2012; doi: 10.1093/occmed/kqs168 More information about Dru Yoga, visit druyoga.com

Ned Hartfiel
ned@druworldwide.com

November – Maltese Cross

Are you ready for this one… Sharva Udara-karshan-asana… phew! A long sanskrit name for a fantastic posture!

This posture is an extension of the simple lying twist. It opens and stretches out the chest and pectoral muscles, gives a great rotation to the spine, strengthens the core and loosens up the lower back. It also stretches out the gluteal muscles  which helps ease hip and back pain, aids digestion and helps trim the waist line!

Please take care if you have acute back pain, sciatica or a slipped disc – and please don’t do this one if you are pregnant or have had recent abdominal surgery.

This posture is great to do all year round to keep your back healthy. Its also especially useful when you need to connect with the earth element and ground your energy system. After travel or a long day at work this posture can really help you to let go of the day and help you settle again. Its also very relaxing once you are in the posture, so you can use it if you are feeling a bit tired or lethargic and want to do ‘just a little something’ to get your yoga practice started – or indeed just before your deep relaxation as a way to unwind and prepare for stillness.

How to do this posture
1. Lie comfortably on your back with the knees bent up, feet flat on the floor. Bring the right knee up to the chest and extend the left leg down onto the floor. Place your right foot on the floor on the inside of the left knee and stretch the arms out to the sides at shoulder height, palms facing upward. Take a deep breath in.

2. As you breathe out, keep your right shoulder anchored to the floor and take the right knee across your body and lower it towards the floor on the left side. Turn your head to the right. Relax and breathe normally.

3. When you feel ready extend your right leg until it is parallel with you left arm. Then relax here as long as is comfortable. Allow gravity to help you enjoy the stretch through the hamstrings, hip and lower back.

4. To come out of this posture bend the right knee and roll the right hip back onto the floor, placing the foot on the inside of your left knee again. Extend the foot out along the floor and rest for a couple of breaths before repeating on the other side.