10 health benefits of daily yoga


Practising Yoga is said to come with many benefits for both mental and physical health but there are so many more reasons why Yoga is a great addition to your life.

Your mind is one of the most important assets and properly looking after it, will help you to get through those tough curve balls in life. Saying that to be super efficient at facing life’s many challenges you need both mental and physical strength

There are many benefits I can list but first I am going to talk about the main benefits which are scientifically proven.


Yoga is known for its ability to reduce stress and promote relaxation. Multiple studies have demonstrated that yoga decreases the secretion of cortisol the dominant stress hormone and after a three-month program woman had significantly reduced stress, anxiety and have had improved quality of life and mental health.

Improves heart health

The American heart association has shown that heart attacks, high blood pressure, and diabetes are increasingly more frequent in young people notably women. A review of different studies made in the European journal of preventive cardiology said that yoga can help as much as a traditional workout the even show that who practised lowered their blood pressure and cholesterol. Is just about movement.

Mental health

Yoga allows you to be “in your body”, it helps you connect with yourself.  Many poses can have a mood-boosting effect like camel pose, pigeon pose and legs up which literally open your heart and help you find.new perspectives.

Improves the quality of life

Yoga is turning into an adjunct therapy to improve quality of life for many people. Studies have shown how yoga can help to prevent nausea, vomiting, mood swings and fatigue. It also diminishes anxiety and depression with cancer patients.

Flexibility and balance

Many people have overcome injuries by increasing their range of motion with yoga. But flexibility not only helps with injuries but with joint pain. With a few weeks of practice, you’ll start to notice pain to go away. Tight hips can strain the knee joints due to improper alignment. Inflexibility in muscles and connective tissue can cause poor posture and back pains.

Your head is a big, round, heavy ball and when it aligns directly to an erect spine, it takes less work for your neck and back to support it.

Yoga also regularly increases proprioception [ ability to feel what your body is doing]. People with dysfunctional movement patterns usually have low proprioception. Better balance could mean fewer falls and less body pain.

Let just look at one more benefit, this one is not scientific but is as valid as the rest.

Awareness for transformation: Self-awareness makes easier to break free of destructive emotions like anger. Yoga appears to reduce anger by increasing feelings of compassion and interconnection and by calming the nervous system and the mind.

Just believing you will get better can make you better. Some might call it placebo effect and say it doesn’t count but the mind is the most powerful tool you can have.

So, if you haven’t yet tried yoga, what are you waiting for?

6 ways to make a good impression


Never underestimate how important it is to make a good impression at work.

Equally never underestimate how many times per day you are likely to make a first impression. Networking happens, all the time, not just at planned events after work.

When colleagues start to think that they can rely on you to do good work, then you will start to get offered greater and better responsibilities. This, in turn, can lead to promotions and raises.

1.  Know the workplace etiquette

Everyone’s place of work has their own particular quirks but try to understand yours. Whether swearing is unacceptable or too casual attire is not allowed – be on top of the unwritten rules. If you are allowed a phone at work don’t abuse it. Equally, if you have no restrictions on your internet don’t let yourself scroll aimlessly on social media it’s not a good look.

2. Face up to mistakes

If you haven’t already, you will at some point make a mistake at work. It may even be a big one. It happens to everyone. How you handle the blunder will influence your everyone’s opinion of you much more than the mistake itself. Remember this rule.

The first thing you should do is admit what happened, take full responsibility and then come up with a way to fix your mistake – there’s no better way to fix a mistake than coming up with a great, honest solution.

3. Come through in a crisis

Learn how to deal with workplace crises quickly and effectively.

One way to do this is to imagine different scenarios and come up with plans to react to each one. Then, if the unexpected ever happens, you’ll be fully prepared to deal with it.

4. Avoid controversial topics

people, tend to like it when their workplaces are calm. Who can blame them?

Avoid starting conversations about topics that make people uncomfortable and could even lead to arguments. Steer clear of talking about politics or religion, for instance. This is not playing it safe, there’s plenty of other things to talk about that don’t involve controversy.

5. Respect your co-workers

If this isn’t a natural inclination then be motivated by the fact that you’ll never know when you need a favour!

Always avoid acting in an uncivil manner toward any of your coworkers. Be on time to work, especially if you are relieving someone from their shift. Don’t ever take credit for another person’s work. Always share the workload and don’t forget your P’s and Q’s.

6. Represent your company how they would want you to

Imagine a tiny version of your boss standing on your shoulder. This is exactly how you should feel at company events or meetings. Make them proud and act exactly how they expect you to and nothing less.

3 steps to always perform your best at work


Have you ever allowed situational factors to prevent you from doing your best work?

Even if we are consistent high-performers, situational factors such as a change of environment or people can throw us off.

But, fear not. There are certain procedures (i.e the three-step rule), that you can put in place to ensure that you always have consistently high outputs regardless of what is going on around you.

1. Establish Personal Values

Personal values are the guiding light for architecting the future you want. If you define and live by your personal values, it’ll become second nature for you to make informed decisions that result in your values and contribute towards your goals.

If you are still finding out what your personal values are, try writing a mission statement. Start by asking yourself the following questions and build it into a mission statement/ or a set of values that you stick by, no matter what.

What do I want my personal brand to be?
What do I hate to compromise?
What do I want the outcome of my decisions/actions to work in support of?

2. Define Your Workflow

Psychologists have found athletes who visualize and mentally rehearse themselves performing their sport outperform athletes who don’t by 13.5%. So take the time to mentally rehearse your work and increase your workflow, and overall confidence. Not to mention, you won’t be caught gawping like a goldfish when an unexpected obstacle makes you feel like a fish out of water.

Use these questions to define your workflow ;

What is a successful outcome?
What is the best way to work towards the desired outcome?
What could go wrong?
What has worked well in the past?

It’s a great idea to use these questions to define each process you undertake at work.

3. Identify & Automate High-Value Actions

60% or less of work time is spent productively.

Imagine a world where you rarely need to spend time on the things that don’t matter.

If you take the time to identify and automate your high-value actions, this could easily be your reality. Decrease your time spent on non-essential actions and free yourself up to access higher cognitive functions

Ask yourself the following questions to identify high-value actions:

  • What absolutely needs to be accomplished before I move forward?
  • What enables me to partner successfully with my customers/colleagues along the way?
  • What specific tools make it easier for me, my customers, and my colleagues to work towards our goals?

Once you have these three processes in place you can ensure a high standard of work, no matter where life might take you.

For more information on this process, please read the excellent blog written by Sara Debrule for Hubspot.


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