Ananda Sangha of Portland--Yoga in the Workplace by David Ramsden

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Yoga in the Workplace
by Uddhava (David B. Ramsden), E-RYT 500, Director of Ananda Yoga in Portland

Employees face numerous psychological stresses that has been shown to be one of the factors leading to musculoskeletal disorders (MSDs). According to the National Institute for Occupational Safety and Health, job stress causes cardiovascular disease, musculoskeletal disorders, psychological disorders, workplace injuries, cancers, ulcers, impaired immune function, and even suicide. Quite a list! OSHA reported that each year more than 1.8 million workers complained of backaches, neck and shoulder strain, headaches and leg pain in the workplace. 600,000 MSDs were reported serious enough to result in worker absenteeism. Employees with high stress levels incur health care expenses nearly 50% greater than employees who do not have high stress levels.

All of us experience stress in our lives.

In the past, it helped protect us and activate pathways that allowed the body and psyche to deal with danger and fear. Stress produces the sympathetic nervous system's "fight or flight" response, the body's natural response when encountering danger. When thus activated, the body releases adrenaline and other chemicals into our system, increasing heart and respiratory rates and blood pressure. Muscles begin to tense, digestion slows, and the liver begins to convert starches to sugars. While this response had a protective function when our ancestors encountered danger, say in the form of a saber-toothed tiger, our body cannot distinguish between life-threatening stress inducers and the overwhelming workload on our desks. Instead, our body continues its "fight or flight" response and keeps us in an ongoing, potentially harmful alert state for hours on end. Modern life does not allow our body to de-stress, or rest. We experience increased noise and traffic, we sit under fluorescent lights in front of computer screens, and many people are sedentary. Increasing personal and corporate expectations, as well as the constant apprehension and fear that our world can easily collapse unless we make a continuous gargantuan effort, elicit a continuous stress response from our bodies and minds.

Symptoms of stress may include high blood pressure, insomnia, fatigue, hyperventilation, headaches, irritability, and loss of focus and physical function. A stress response that is sustained over time and never lets up leads to serious illness and disease. Chronic stress destroys bodies, minds, and lives Job stress is a major health factor that costs businesses anywhere from $150 to $300 billion per year. Seventy-five to 90% of physician visits are stress related, and stress-related disorders are a major cause of rising health care costs. Yoga is an ancient form of exercise that can reduce stress and relieve muscular tension or pain.

Yoga exercises are simple and can be modified for different skill levels and abilities - perfect for the office environment! Employees will learn and experience techniques that have an immediate effects. Practicing yoga at the workplace teaches employees to use relaxation techniques to reduce stress and risks of injury on the job. Unlike other exercise routines, yoga is low impact, improves strength and flexibility, builds concentration, and reduces mental and physical stress and tension. In addition, yoga is known to eradicate fatigue and generate energy. Yoga exercises are simple and can be modified for different skill levels and abilities - perfect for the office environment. Yoga practice helps to regulate the endocrine and nervous systems, as well as increase oxygen intake and circulation. In addition, Yoga improves mental clarity and focus. In other words, Yoga helps to re-balance body and mind, creating the conditions for vitality and productivity.

When we sit still, circulation slows down. The body does not get enough (or any) exercise, and poor posture effects neck and back pain in many people. Very little blood flows through the muscles, and oxygen flow to the muscles is inhibited. The muscles begin to contract to conserve oxygen. Tension builds in the neck, the shoulders, and the back. To counter this, gentle Yoga stretches and breathing exercises oxygenate the blood, improve blood flow to the muscles, and relieve tension.

All of these facts point to a gentle, easy-to-learn work Yoga program being a necessity rather than a luxury. All employees, no matter what their physical condition, can participate in and benefit from gentle Yoga postures and breathing and relaxation techniques. These exercises can be done in regular clothing and without mats. Yoga at the workplace is a convenient and practical outlet that improves work performance by relieving tension and job stress. Clients who sit in front of a computer all day can use these techniques to relieve the resultant cramps and aches of chest, shoulders, arms, hands, and fingers.

Yoga is a scientific discipline that offers practical and definitive results while addressing tension in both the body and the mind.

Endnotes :

How stress affects us. Psychology at Work, 2000.

The different kinds of stress. American Psychological Association, 1997.

Stress-coping with everyday problems. National Mental Health Association, 1997.

Journal of Occupational and Environmental Health, 2000.
Stress at work. National Institute for Occupational Safety and Health. DHHS (NIOSH) Publication No. 99-101, 1999.

DLSR/OSHA Report 1999.

Yoga- based intervention for carpal tunnel syndrome. Journal of the American Medical Association, 11 Nov 1998, 280:18.

Yoga at the workplace has become popular in many companies nationwide because of the stress reduction benefits and the low cost of implementation. Who uses or has used Yoga at work? You may be surprised at how many large corporations use yoga at work. Here is a list of just a few.

Apple
AT&T
Biometric Imaging,
Bristol-Myers
Chase Manhattan
Cohesion Technologies
DaimlerChrysler
Dollar Tree Stores,Inc
Exxon
Forbes
General Electric
General Mills
Harpo Studios
HBO
IBM
Intel
J.Paul Getty Museum
Loews Hotels
Microsoft
Motorola
New York Police Dept.
New York Telephone Company
Nexcomm Intel
Nike
NYNEX
Paramount Studios
Pepsico
Princeton Review
Public Service Electric &Gas Co
Qualcomm
The White House
US Marines

Yoga in conjunction with meditation can indeed lower stress and improve work performance." Stress Reduction Clinic at the University of Mass. Medical.

"A yoga-based regimen is more effective than wrist splinting in relieving some symptoms of carpal tunnel syndrome" Journal of American Medical Association, 1998

"Many doctors now prescribe yoga for patients suffering from heart disease, arthritis, or diabetes. Imagine what it can do for people whose biggest complaint is stress headaches." US News and World Reports, 1997

" Yoga is a very powerful tool of stress management." Dr. Dean Ornish

" The bottom line is that yoga is an exercise that is food for the heart." Dr. Noel Bairey Merz; Medical Director Cardiac Center at Cedars Sanai Medical Center, Los Angeles

On Yoga in the News:

"Fifteen million Americans include some form of yoga in their fitness regimen-twice as many as did five years ago." Time Magazine

"The best part of yoga is that it doesn't end with class. What you learn through yoga readily transfers to other aspects of life." Sandra Uyterhoeven, Columnist, HR Today