One of our goals at Inward Office is to integrate small breaks into the workday to recalibrate the nervous system. During our day, if we are not aware, we may be accumulating stress physically and mentally. This stress has to "go" somewhere and our stress cycle needs to complete. There are many ways we can complete a stress cycle: a hug, meditation, dance, a nap, music, crying, spending time with pets, aromatherapy, walking in nature, exercise, and more.

We hold three mid-day breaks on our Live Virtual schedule.

Monday 2-2:20pm EST - Breathing Break for Stress Relief

Wednesday 12-12:30pm EST - Mindfulness Meditation

Friday 12-12:30pm EST - Yoga- Mixed Levels

How to choose which class is right for you:

Breathing Breaks for Stress Relief:

This class can be done at your desk with no supplies. Wear a set of headphones for a discreet class experience. We are noticing and manipulating the breath to manage reactivity or a highly vigilant state that may have accumulated during the day.  The conscious breathing techniques come from the science of breath control called pranayama in yoga. These techniques can be repeated any time you feel the need to change your nervous system state.

Mondays 2-2:20pm EST

Mindfulness Meditation:

Knowing where your attention at any moment can be a superpower. It can help us recover our focus during an important meeting. It can keep us task oriented during work. It can help us to curtail rumination. And allow our minds to zoom out and witness our thoughts as passing mental events. This class is fully guided by a long time meditator and yoga instructor.

Wednesday 12-12:30pm EST

Yoga-Mixed Levels:

Roll out your mat and join our instructor for gentle mid day class to reset your posture and move in diverse ways. Sitting at a computer and doing repetitive movement can decrease our range of motion over the long term. In this class we are learning how to wake up sleepy muscles and manage accumulated discomfort.

Friday 12-12:30pm EST

See you in class!

Join the Live Virtual classes here.

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When we are live and in person at an office we recommend these 30-60 minute classes:

Energy Enhancer

We learn desk-based stretching, strengthening, and relaxation exercises without changing out of work clothes or breaking a sweat. This is a great class for workplaces that want to offer a way to balance the 8 hours of repetitive or sedentary movement that may be causing their employees to complain of back pain or neck strain. It’s also a way to keep people active during a time when they may work through lunch. It is proven that taking a break during the workday improves outcomes in detail-oriented work and enhances creativity for problem solving. This is set up as an on-going class for workplaces that want a steady, drop-in class. This class is excellent for clinical settings and can be set up as a revolving door class where participants can come and go based on their own break times.

Chair Yoga & Meditation

In class we learn basic stretching to manage the day-to-day discomfort we experience from our habitual movement patterns. Class is done in work clothes using a chair, table and the wall. This makes the postures adaptable for those who have a limited range of motion and just want a mid-day refresher without the sweat of a fitness-style class. Yoga postures retrain the body to move efficiently with less pain. In class we end with a long, guided meditation to teach the brain how to focus, let go of repetitive thoughts, and find peace. Participants leave class feeling freedom in their bodies and mentally flexible for enhanced problem-solving.

Deskercise

Sitting for long hours in front of a computer leads to a range of negative health effects that has been compared to smoking cigarettes. Getting up and moving, stretching, and exercising at regular intervals throughout the day can decrease the possibility of long-term disease. In class learn basic stretches, no equipment isometric strengthening exercises, and self-massage that can liberate you from sedentary life. Regular practice is essential for participants to learn exercises for personal use.   

Self-Massage for Stress Relief  / Tennis Ball Rolling for Stiff Bodies

Self-massage uses tennis balls rolled along the body to relieve pain from stiff muscles and improve range of motion. The class targets the fascia, a form of connective tissue, surrounding all the muscles, joints, and organs that becomes dehydrated from repetitive motion, age, and wear & tear. We will identify key muscles in the body and learn rolling and stretching techniques to awaken the area for healthier movement patterns. This program is based on the Yoga Tune Up Roll Method. Great for someone who is looking to improve their well-being but isn’t ready for exercise and is looking to get out of pain. It is also an excellent complement for someone who has a workout that has plateaued, and they are looking for a new wellness technique to break through limitation.