By Sydney-sider Women as Entrepreneurs member, Nikola Ellis, Founder of Adore Yoga
Nikola Ellis left the corporate world 10 years ago to set up a thriving yoga business in Mosman, NSW. Since then, Adore Yoga has helped thousands of women optimize their wellbeing through small group yoga classes, workshops and retreats.
Do you have the seven personal attributes of good entrepreneurs? Peter Switzer, one of Australia’s leading business commentators, pinpoints these seven key attributes:
• Good health
Got all that? Great, you’re off to a flying start! Being a woman entrepreneur is exciting, liberating and inspiring. It can also be highly stressful, juggling the competing demands of business, family and personal life. The bad news is that stress negatively impacts those crucial entrepreneurial attributes.
Recent studies have shown that stress affects your creativity, your energy levels and suppresses your immune system (how many small business owners can afford sick leave?). The evidence is in – if you want to be a successful entrepreneur, you need to manage your stress levels.
So what is the most effective stress management technique? Over 3000 studies have been conducted on the impact of yoga and meditation on stress. Since the first studies by Robert Keith Wallace in the 1970’s demonstrated conclusively that meditation is highly effective stress-buster, enlightened businesses have been investing in yoga and meditation programs to boost staff productivity.
You can make yoga and meditation work for your business too. The good news is that little and often is the most effective way to go (there’s no need to attend long, sweaty yoga classes!) A daily 10 minute practice is all you need to get to grips with stress and enhance your performance as woman entrepreneur. Here’s a simple routine to get you started.
Ten Minute Stress-Busting Yoga Routine
1. Stand upright, feet parallel and hip width apart. Your arms rest lightly by your sides.
2. Inhale: sweep your arms up to the sides, bringing your palms together overhead
3. Exhale: sweep your arms back down the sides of your body to the starting position.
4. Repeat 2 & 3 six times
Mountain Pose to Forward Bend
1. From standing, Inhale and sweep your arms up to the sides, bringing your palms together overhead
2. Exhale: soften the knees as you tilt forwards from the hips, sweeping the arms down on either side as you fold into a forward bend keeping the chin tucked down.
3. Inhale: Lift back up to standing, keeping the knees bent and sweeping the arms up to the sides, bringing the palms together overhead.
4. Repeat 3 & 4 four times.
1. Sit cross legged on the floor
2. Place your left hand on the floor behind you and your right hand onto your left knee.
3. Inhale: lengthen through the spine, lifting the chest.
4. Exhale: from the lower back, twist around to the left and look over your left shoulder
5. Hold the position for 6 breaths, then repeat on the other side.
1. Lie on your back, close your eyes and place the palms of your hands on your lower belly.
2. As you inhale, breathe into your palms and feel them rise.
3. When you exhale, just let go of the breath and allow the belly to passively fall back to the starting position. Relax your face, jaw and shoulders.
4. Repeat for 12 breaths.
Do you have any tips on how to improve women’s health? Leave a comment below!