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The fifth episode in the series of our teambuilding tips articles – Team Building Recipes – is yoga. The article gives you recommendations regarding this activity and lists the skills it can improve. Besides, you can get familiar with some KPIs, based on which you can monitor the success of this team building exercise in your organization.

 

Type of activity: indoor and outdoor facility

Team/individual: individual

Required time to play: 90 mins.

Requires investment? Yes

Best for: stress relief & concentration

Popularity: medium

Ingredients

  • yoga mattress
  • yoga class booked with a teacher

Instructions

Yoga is an ancient Indian form of exercise, focusing on strength, flexibility and breathing. Its aim is to boost physical and mental wellbeing, so the main components are postures and breathing. It is a perfect opportunity to move your whole body after sitting in your office chair all day and leave work-related thoughts behind. Book a class with your team and enjoy the 90 minutes of focusing on your muscles, breathing and thoughts.

Rules

Going to a yoga class is a great opportunity to get to know yourself more, and experience the same meditating feelings with other people. There are some certain rules – more like dos and don’ts – that you should keep in mind in order to have a proper experience, and not to disturb others.

Keep it down

While at a gym chatting is accepted, a yoga room should stay quiet. Walking into the room you should move quietly and talk as little as possible (also before the class starts). Talk quietly before and after class, in order not to disturb other classes in progress in the studio.

Leave electronics behind

Chatting on a cellphone, texting and checking your messages is not an acceptable behaviour. It is the best if you leave your phone in the studio’s locker. If you must bring it into the room, you should put it on silent mode and out of sight. Pull your phone out after leaving the room.

No clutter

Do not bring many personal belongings into class. A bottle of water and a yoga bag is fine, but more stuff not only makes the room crowded, but smelly, too. Scents such as cigarette smoke and restaurant scents will come out of your belongings and disturb class.

No shoes

Never bring your shoes into the room, and certainly never wear them while on your mat. It is also considered very rude to step on someone else’s mattress (even in bare feet). It is an issue of cleanliness and respect.

Keep it clean

It is common practice to wait to shower after class. Having clean clothes and a shower before class is a way to show respect to other people, though. During yoga you are sweating, doing partner work and likely be touched by your instructor helping with a pose.

Arrive on time

Arrive even 5-10 minutes earlier, to avoid disturbing others when the class has already started. Being late is also bad for you, since you are missing the introduction part, meditation and preparing your body and mind for the rest of the class.

Don’t leave early, or at least not without explanation

Leaving while others are still doing poses is interruptive. If you need to leave before class ends, tell the teacher in advance (to avoid insulting), do your own quick version of end poses and zip out silently while others are transitioning between poses. Fold up your mattress outside.

Share the space

Some studios mark out where mats should be placed, but usually it’s up to the students to share the room. Keep in mind that everyone should feel comfortable and place your mattress mindfully in relation to the room.

Do not broadcast

When a pose causes you pain, do not call out to the teacher loudly. Instead of getting everyone involved, flag the teacher and tell your problem privately. If your ache is a common one, the teacher can decide to announce a modification to the pose helping others with the same issue.

 

stretching

Types and variations

There are many different types you can choose from. You might want to contact a yoga studio where you can get some advice on this topic according to your team’s former experiences and needs.

Bikram yoga

Bikram yoga (almost the same as hot yoga) studios are heated to at least 40 degrees Celsius (approx. 105 degrees Fahrenheit), with a 40% humidity level. The heat loosens your muscles, and increases your ability to stretch. Each class includes a series of 26 poses done twice through, started and followed by sessions of breath work (rapid inhalations and exhalations).
Besides building flexibility, bikram yoga is a perfect opportunity to move your whole body after sitting in your office chair all day and leave work-related thoughts behind. Book a yoga class with your team and enjoy the 90 minutes of focusing on your muscles, breathing and thoughts.

With this type of yoga, be especially careful with eating and exhaustion. Avoid eating at least two hours before class. Being too full (or too hungry) in heat can make you feel sick or dizzy. Also be sure to have a good sleep the night before, and don’t forget to take your towel and water bottle with you.

Hatha yoga

Hatha yoga develops flexibility and balance, while integrating breath into every movement. This way it is a relaxing and restorative type of yoga. It is ideal for beginners and a perfect opportunity to move your whole body after sitting in your office chair all day and leave work-related thoughts behind. Book a yoga class with your team and enjoy the 90 minutes of focusing on your muscles, breathing and thoughts.

Hatha yoga combines poses or asanas with breathing techniques or pranayamas. The class often begins with participants chanting the syllable „om”, and then moving into a series of poses and finishing on the floor in a supine position (shavasana) for 5 to 15 minutes. This type of yoga is based on slower movements and holding positions. It is not about getting all sweaty, but feeling longer, looser, and more relaxed.

Ashtanga yoga

Ashtanga yoga consists of an unvarying sequence of physically challenging poses. You execute 70 poses in one session, including 10 sun salutations, backbends and inversions.
It is a perfect for strengthening your body and a great opportunity to move your whole body after sitting in your office chair all day and leave work-related thoughts behind. Book a yoga class with your team and enjoy the 90 minutes of focusing on your muscles, breathing and thoughts.

Ashtanga yoga requires strength, so practicing regularly is the key to its benefits. Do the routine at least three times a week.

Vinyasa yoga

Vinyasa yoga (sometimes called power yoga) makes you move continuously throughout the class. It burns up to seven calories a minute, so it is a good exercise for losing weight. Besides, it is a perfect opportunity to move your whole body after sitting in your office chair all day and leave work-related thoughts behind. Book a yoga class with your team and enjoy the 90 minutes of focusing on your muscles, breathing and thoughts.

Vinyasa yoga includes standing and seated poses that develop strength, flexibility, and balance. Doing this type of yoga, you also spend some time on inversions, such as a shoulder stand or a headstand, with your feet raised above your head.

Kundalini yoga

Kundalini yoga calms the mind and energizes the body through movement. Chanting of mantras and breathing are also very important elements. The goal is to release the energy that stored at the base of the spine. It is a perfect opportunity to move your whole body after sitting in your office chair all day and leave work-related thoughts behind. Book a yoga class with your team and enjoy the 90 minutes of focusing on your muscles, breathing and thoughts.

The average session is made up of 50% exercise, 20% breathing work, 20% meditation and 10% relaxation. This type of yoga is the most out there. If you don’t feel like chanting, you can just repeat the mantras in your head.

yoga pose

Skills improved

It’s advised to know what skills of your teammates need improvement to find a proper team building exercise. Besides, it is always good to know in advance what skills are affected by certain team building activities.

This event might affect these skills positively:

  • concentration
  • focus

KPIs

In this section we show which KPIs we recommend you to use. With these KPIs you’ll be able to measure the success of your specific team building exercises. The KPIs have a 10-scale system – the best is to ask your employees to evaluate the company based on these metrics before and after a team building. Thus, you can collect and convert qualitative data into quantitative.

Let’s see which KPIs can yoga improve the most – and how much (in our opinion); the bolded ones are the most relevant KPIs:

  • connection: 7/10
  • engagement: 6/10
  • culture: 6/10
  • health and wellness: 8/10
  • happiness/satisfaction: 8/10
  • ambassadorship: 6/10

Bon appetite!

Yoga is the perfect idea for an event based on relaxation and leaving work issues behind. Trying yoga for the first time is an interesting experience, while doing yoga regularly has a variety of benefits to your physical and mental health. Encouraging your colleagues to try this exercise is a great step towards healthy and focused-on-work employees.

 

Have you tried yoga yet? What do you think? Share your opinion about the topic in the comment section.

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