Stretching is important, but unfortunately……

There is a lot of talk about the importance of stretching but very little instruction on how to do it correctly. Most times it is done incorrectly and does more harm than good.

Time really matters…..

The other problem is that stretching is not given the importance it should be given. The time allocated is far too short. After any class at the gym there is a “token” stretching session which lasts 3-5 minutes. In most cases it is set to fast music (at least I think it is fast!) and not a single stretch is held long enough. Often, in an attempt to “save time”, the stretches are targeting too many muscles at once.

Whose fault is it?

I am not blaming the instructors. They work hard and do their best to learn the choreography and present it in a professional manner. Part of the choreography is the “stretch” segment at the end which they have to present as it is.

The choreographers need to allocate more time for stretching. Why don’t they do it?

My guess is that the gym clientele wants to get a maximum workout in minimum time - the faster, the better. Fat burning and muscle building has to be crammed into every minute of their workout. Stretching is perceived as a waste of time, not contributing to their goals. 

How to stretch correctly?

Physiotherapists recommend that each stretch should be held for a minimum of 20 seconds, 30 seconds is even better! My opinion is that the larger muscles need even more time.

Why is length of time so important?

When you start stretching a muscle, a message gets sent to the brain that says: “Danger, a muscle is being stretched, it might tear if stretched any further, CONTRACT!”

To reassure the brain that nothing awful is going to happen to the muscle it takes 12-15 seconds!!!! Then it will breathe a sigh of relief and the muscle will let go and the real stretching starts.

When does a stretch become a contraction? 

Yes, you understood me correctly. Holding a “stretch” for 5 or even 10 seconds leads to a contraction, not a stretch!

Take action, hold your stretches, it is really important. For every tight muscle there is an opposing muscle that is weak!

Connie,

Your Yoga Partner

from

www.yogainahurry.com

Our voice is a very important tool. Too little attention is paid to it in business (and in general). The only people who really pay attention to their voice are singers and actors (and maybe some of the top internet marketers who speak on stage!).

Their livelihood depends on their voice. Rarely do women in business (or elsewhere) pay attention to or cultivate their voice.  Yet it is one of the most important aspects of everything we do in business. To quote Patsy Rodenburg who is a voice technique teacher: “As soon as we open our mouth to speak, we are judged”.  Instant assumptions are made “about our intelligence, our background, our education, abilities and ultimately, our power.”

As we all know, men’s and women’s voices are different. Men have much bigger chests, larger voice boxes and a much lower range. This immediately gives them more authority and it is much easier for them to get attention and to be heard. So it is not as crucial for men to cultivate their voices. They can get by.

A higher voice, especially if it is used in the upper register and gets closer to the sound of screaming,  means “danger”. So the person uttering those shrill sounds needs help, needs to be rescued and is not somebody who commands authority. So women start out on the backfoot so to speak and often make things worse by going up in pitch when they try to be heard.

The next problem is fashion. Yes, you heard me right. Tight pencil skirts and high heels  make it very hard for women to breathe properly. Breathing deeply, slowly and regularly (i.e. in a controlled, deliberate fashion) is of utmost importance to really be in charge of your voice. Good posture is vital for the the breath to flow properly.  The sound of your voice will be much better by just standing up straight and allowing the breath to flow freely.

Yoga has a variety of breathing techniques which all aim to control the breath, to make it deeper, more even and slower. Practising these techniques regularly and consistently will lead to slower and more controlled breathing in your everyday life. The sound of your voice will improve, you will command more authority, not only in the boardroom but also with your children! As an added bonus you will feel a lot calmer, more relaxed and it will take a lot longer to stress you out. It is impossible to take long, slow, deep breaths and be angry at the same time! Try it!

As always, regular practice is the key. Start by sitting up straight at your computer whenever you remember and take some deep breaths.  Stand in good posture when queuing anywhere and breathe!

Whenever you have to stop at a red light while driving, take the opportunity to straighten up and take a few long slow deep breaths. Eventually this much healthier breathing pattern will become an integral part of you and you will feel the difference!

To learn the more complex and very powerful yoga breathing techniques I really recommend you go to classes and get the guidance of an experienced teacher.

This post was inspired by:

“You’re the voice”, an article published in the Sydney Morning Herald in the “My Career” section of 12-13 April, 2008. It was written by Ann-Marie Moodie.

A friend of mine was involved in the preparation of the “Capacity Toolkit”. It is a very helpful resource for anybody who is the carer for an adult person. In a hurry? Here is the link:

http://www.lawlink.nsw.gov.au/diversityservices

Because women often are “Carers” and take on all the responsibilities that go with that role it is particularly important to have as much information and knowledge as possible. Capacity is the term used describing the capabilities and abilities of a person.

The way I understand it, capacity is physical, mental and emotional and covers all aspects of human functioning. The term is very wholistic. Yoga comes from a place of compassion and understanding for all human conditions. Yoga fosters respect and dignity. Nevertheless, sometimes in life decisions have to be made on behalf of another person, as hard as that may be. The “Capacity Toolkit” is a very useful guide.

The legal aspects and contact details in the document apply to the State of NSW in Australia. There is a lot of other useful information in the kit that applies universally, no matter where in the world you live.

 Here is the link again:

http://www.lawlink.nsw.gov.au/diversityservices

Connie,

Your Yoga Partner

from

www.yogainahurry.com

Sisters
 
A young wife sat on a sofa on a hot humid day, drinking iced tea and
visiting with her Mother. As they talked about life, about marriage, about
the responsibilities of life and the obligations of adulthood, the mother
 clinked the ice cubes in her glass thoughtfully and turned a clear, sober
 glance upon her daughter.
 
 Don’t forget your Sisters, she advised, swirling the tea leaves to the
 bottom of her glass. They’ll be more important as you get older. No matter
 how much you love your husband, no matter how much you love the children you
 may have, you are still going to need Sisters.
 
 Remember to go places with them now and then; do things with them.
 Remember that ‘Sisters’ means ALL the women…
 your girlfriends, your daughters, and all your other women relatives
 too. You’ll need other women. Women always do.
 
 What a funny piece of advice the young woman thought. Haven’t I just
 gotten married? Haven’t I just joined the couple-world? I’m now a married
 woman, for goodness sake! A grownup! Surely my husband and the family we
 may start will be all I need to make my life worthwhile!
 
 But she listened to her Mother. She kept contact with her Sisters and
 made more women friends each year. As the years tumbled by, one after
 another, she gradually came to understand that her Mom really knew what she
 was talking about. As time and nature work their changes and their
 mysteries upon a woman, sisters are the mainstays of her life.
 
 After more than 50 years of living in this world, here is what I’ve
 learned:
 
 THIS SAYS IT ALL:
 Time passes.
 Life happens.
 Distance separates.
 Children grow up…
 Jobs come and go.
 Love waxes and wanes.
 Men don’t do what they’re supposed to do.
 Hearts break.
 Parents die.
 Colleagues forget favours.
 Careers end.
 BUT………
 
 Sisters are there, no matter how much time and how many miles are
 between you. A girl friend is never farther away
 than needing her can reach. When you have to walk that lonesome
 valley and you have to walk it by yourself, the women in your life will be
 on the valley’s rim, cheering you on, praying for you, pulling for you,
 intervening on your behalf, and waiting with open arms at the valley’s end.
 
 Sometimes, they will even break the rules and walk beside you…Or
 come in and carry you out. Girlfriends, daughters, granddaughters,
 daughters-in-law, sisters, sisters-in-law, Mothers, Grandmothers, aunties,
 nieces, cousins, and extended family, all bless our life!
 
 The world wouldn’t be the same without women, and neither would I.
 When we began this adventure called womanhood, we had no idea of the
 incredible joys or sorrows that lay ahead. Nor did we know how much we
 would need each other.
 
 Every day, we need each other still. Pass this on to all the women
 who help make your life meaningful.

It is a very wise woman indeed who wrote the above. No, it wasn’t me. I don’t know who wrote it. I would really love to acknowldege the author. If any of you happen to know who is the author, please let me know.

Connie,

Your Yoga Partner

from

www.yogainahurry.com

This is the last part of my series about Yoga and Internet Marketing. Also read Yoga Moments at the World Internet Summit in Sydney (Part 1) , Yoga Moments at the World Internet Summit in Sydney (Part 2)   and Yoga Moments at the World Internet Summit in Sydney (Part 3) .

This post talks about one of the presenters, Shaune Clarke and what he talked about off stage. We were out there, asking him all sorts of questions. 

He talked about how to create intimate interviews (see part 3 of this article series - click the link above).

The second thing Shaune talked about was the topic of “gifts”. No, not Christmas presents, but talents we have, passions and skills we have. Things we are good at and just love doing. We thrive in that environment.

I don’t know how many “gifts” there are in his philosophy and what they are all called. Most people have a main gift and a couple of others that are fairly developed as well. I understand that the term “gift” is often used in a religious sense as there is a school of thought that they are given to us by God. Don’t let this philosophical framework stop you from doing something very useful for yourself.

Shaune mentioned two of the gifts:

The gift of Encouragement and the gift of Service. You have the gift of Encouragement when total strangers walk up to you and tell you their life story. I can really relate to that, this happens to me all the time but it has never ever happened to my husband! I am sure there is a lot more to this “gift”.

The example Shaune gave for the gift of Service was:  Have you ever had a meal at a restaurant where you come across an outstanding waiter? Not somebody who just does their job well. The sort of waiter or waitress who really makes your meal a special experience. They love to serve people, they are living their gift.

Shaune went on to say that there are very few people whose jobs really match their gifts. That is why there is so much unhappiness and people dislike their jobs. Most people have no idea any more what their gifts are. Most of us don’t live and work according to them. Often the hobbies or volunteer work you enjoy will give you a clue. I think that we are often pushed into careers by our well meaning parents. They want us to have a job that will always be in demand, that is safe and secure and pays reasonably well.

Shaune’s opinion is that once you know your gifts and live your life accordingly, everything will follow, like good health, happiness, work that you really enjoy and of course, money.

I think that we need to get ourselves into “alignment”, follow our heart, our inner knowing and intuition and not our intellect. Yoga can be really helpful to find our “gifts”. Quiet time, meditation, relaxation - all these activities allow us to be still, to listen to our inner guidance, to develop our intuition further.

The hardest thing is to follow up on all this. Women in general put others’ needs before their own. Therefore we have a difficult time to know what we really want. Once we do know what we want, we have a lot of obstacles to overcome to achieve what we want, to realise our dreams.

Do it one step at a time, bit by bit and you will see success. Have your vision, your dream, your end goal firmly in mind. Write them up,  put them where you can see them. Read them every day. Feel what it is like having achieved these goals.

BUT don’t set yourself up to fail by attempting to do too much at once and then give up because it is all too much and too hard. Take it one step at a time, if you fall over, just get up again and keep going.

Connie,

Your Yoga Partner

from

http://www.yogainahurry.com