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What happens in a class?
What to wear or do before class?
Questions about where, when, and how much
Body related questions
What is Acupressure? Tai chi? Chi gong? Yoga?
What happens in a class?
What would a typical class involve?
The five 50 minute classes have a minimum of 10 participants and a maximum of 20 people. Once the minimum is reached, drop-ins are allowed until the maximum is reached. Each class introduces at least:
- 7 different centuries-old movements drawn from yoga, tai chi and chi gong;
- 3 do-it-yourself acupressure (acupuncture but with fingers) points;
- 1 breathing technique to calm, focus or stimulate the body and/or mind;
- 1 introductory awareness, focusing or meditation technique;
- 3 activities to promote spinal flexibility.
Are there any special topics?
The class topics are:
1st class: Energizing the body and mind to fight the afternoon slump
;
2nd class: Relieving stress-induced pain and discomfort in the lower, middle and upper back, chest and shoulders;
3rd class: Releasing tension in the neck, shoulders and head;
4th class: Freeing the digestive system from stress;
5th class: Releasing stress to improve sleep.
Seems like one class covers a lot. How will I remember what I learned?
At the end of each class, you receive a detailed handout reminding you about the benefits of each activity and how to repeat it. An average class has about 15 different activities. Your time is valuable, so I want to introduce a lot of activities. You choose which ones best help your particular situation in the future.
How much repetition is there?
Currently, there are about 5 activities that reappear more than once because they are so effective in relieving stress. Abdominal breathing is used through much of the 5 classes but at least one other breathing technique is introduced in each class. The purpose of these classes is to introduce a lot of activities to you so you can recreate your own work oasis as needed.
I’m not into this new age stuff. Are you going to make me chant “om” or make weird noises?
I guarantee you there is no chanting, singing or mantras. Over hundreds of years, chi gong and traditional Chinese medicine have found reproducing certain sounds can also release stress and tension in particular organs. Up to you if you want to make the sound or just move your lips to make the sound during the two activities that use this technique.
What are we expected to do in these “awareness or meditation” exercises?
These are introductory, easy ways to learn how to focus the mind and to calm in the moment. Activities include mindfulness exercises, how to use visualizations to release stress in the body and mind, and how to refocus a mind that needs to concentrate in order to finish a task. You sit in a chair with your eyes closed. The time spent in this type of activity ranges from 5 to 10 minutes per class.
What kind of yoga poses do I have to do?
Only the ones that you can do sitting or standing. I always provide variations so the least and the most flexible people can both get a challenge. In most classes, there is one balancing pose, with beginning to advanced variations, as they help to improve focus and also calm the mind.
When I go to yoga classes, I’m usually so relaxed after class that I wouldn’t want to go back to work. How is your class different?
Well, you would never lie down on the floor in that wonderfully relaxing corpse pose for one! The second reason is we end with energizing activities so you are ready to return to work.
What do I need to wear or do before class?
What do I need to wear to class?
On class days, please try to wear your more comfortable or loose work clothes. Belts and ties are fine. Short or tight skirts are not recommended.
I read that I don’t have to sweat or change clothes. Why is that?
Because the classes are mostly composed of slow or medium paced movements that you don’t hold long enough to make you sweat.
Do I have to take my shoes off? Are socks okay?
I recommend taking your shoes off because it is best for your feet to be flat on the floor when you do yoga, tai chi and chi gong. Socks are okay – as cold feet can stress you out. If you worry about foot odor, keep a change of socks at your workstation.
What do I need to bring to class? A yoga mat?
Since you are not going to be lying on the floor or doing anything that requires traction for your feet or hands, a yoga mat isn’t necessary. The only “equipment” is the chair. You will usually sit during the acupressure and the visualization or meditation activities.
Can I eat before class?
You can eat a little if you are hungry. However, sometimes you have to bend forward, so you may regret a full meal. Please do not eat anything one hour before the gastro-intestinal class because the acupressure points you learn are best practiced on an emptier stomach.
Questions about where,when and how much
Where do classes actually happen?
The classes usually are in a larger conference room at the company. It is okay if there is a table in the middle but people need enough room to stretch their arms out to the side and to bend forward without hitting a chair or a wall.
How often should classes be held?
There is no “should.” Companies usually prefer once a week for 5 straight weeks, but your company may want to have the classes twice a week or once a month. I recommend once a week.
When can the classes be scheduled?
Classes can start as early as 7:30 a.m. and as late as 6:30 p.m. Each class is 50 minutes with 5 minutes at each end. For instance, if the class is scheduled from 12 to 1, it would start promptly at 12:05 and end promptly at 12:55 so attendees don’t stress about being late to a 1:00 meeting.
How much do the classes cost?
Individual’s cost depends if your company is subsidizing the class or not. If not, then the minimum class size is 10 people. The cost is $15 per person. Please pay $75 in cash or by check payable to “My Work Oasis” on the first day of class. Drop-ins are allowed but the fee is $20 per class. The maximum class size is 20. For more information, please see stress management classes.
Can you just do one or two of the classes at my company?
Yes, that may be possible. Please click stress relief or call me at (206)412-8199.
I want to repeat the classes, there was so much to learn and I felt so good after each class! Will you come back and teach again?
Sure, I would be happy to provide the classes again.
My company isn’t located in Seattle. How far would you travel?
I also teach in Bellevue, Kirkland, Redmond, Federal Way, Renton, SeaTac and Tukwila. Please click stress management classes about other locations or call (206)412-8199.
Can I hire you for a private or group lesson outside of work?
Yes, please click stress management techniques and let me know what you are thinking about or please call me at (206)412-8199.
Body related questions
I have a lot of problems with my back. Can I still come to the class?
In every class, I remind people to stay within their comfort zone when stretching, moving or doing acupressure. To have the most immediate effect on your body, you want the activity to cause you to feel the stretch or pressure point, so be near pain but not in it.
The program’s underlying benefit is to get the mind more in touch with the body. Then, the body tells the mind when it needs to stop perpetuating a negative action. In every class, there will be at least three activities that will move the back in its six possible directions – forward and backward, twisting to the right and left and stretching left and right. These movements help the back become more flexible in time. Check with your doctor first before coming to class if you have chronic or serious back related issues.
I’m not flexible at all. Are the classes going to be too hard?
No, because you can choose the level of difficulty. For some yoga poses, there are up to three levels of difficulty. None of the chi gong or tai chi movements you learn in class require lots of flexibility. Most people who are stressed out are not flexible. The more often you stretch, the more flexible you will become.
I’m in pretty good physical shape and keep my stress level under control, is it worth my time to go to these classes?
If you are interested in learning how to use chi gong, acupressure, breathing techniques, and introductory visualization, focusing or meditation techniques to add to your tool box of stress management techniques, it is worth your time. It’s not all about the stretching or movement.
I’m pregnant. Is it okay if I come to the classes?
Definitely! Pregnancy can be an additional stressor. Please let me know at the beginning of the class, though. Some acupressure points and poses are not appropriate for pregnant women. I always let you know before we start those activities and provide alternatives.
I have high blood pressure, is it safe for me to come to the classes?
Yes! These classes are even more reason to come as you will learn some relaxation techniques that will help reduce your blood pressure if you practice them regularly. A few activities are not appropriate for you but I would provide an alternative.
What is acupressure? Tai chi? Chi gong? Yoga?
What is acupressure?
Acupressure is a traditional Chinese medicine technique which uses the same points on the body as acupuncture. No needles are involved – just your own fingers, hands or simple devices. Shiatsu, developed in Japan, is very similar and uses almost all the same points. Reflexology focuses only on points that are on the feet.
According to one of the most famous American medical institutions, the Mayo Clinic, “acupressure is used to treat a wide variety of conditions including musculoskeletal pain and tension, depression, anxiety, sleep difficulties, headache and nausea…and [it is] a relaxation technique.”
What is tai chi?
Originally developed in China as a form of self defense about 2,000 years ago, it is sometimes now called “meditation in motion.” It is a subset of chi gong. According to the Mayo Clinic, tai chi offers “both physical and mental benefits no matter what your age. It’s used to reduce stress, increase flexibility, improve muscle strength and definition, and increase energy, stamina and agility….it is generally safe for people of all ages and levels of fitness.”
What is chi gong?
There are more than 3,000 styles of chi gong and the styles include tai chi and kung fu. Chi gong combines gentle, rhythmic movements, breathing techniques and focused intentions or visualizations. “Chi” or “Qi” means life force or vital energy and “gong” means skill so “chi gong” means working with energy so it is helpful in healing and maintaining health. Most Chinese hospitals and clinics use chi gong methods.
What is yoga?
Yoga is not just stretching or getting stronger and more flexible as many Americans practice it. In fact, the actual physical movements, also known as poses or asanas, are only one part of the eight parts or eight limbs of yoga. In these classes, we only focus on the poses which will directly help you reduce your stress.
What about…?
If you didn’t find your question(s) answered above, please fill in the confidential “Leave a Reply” below and I will answer your question privately. Please let me know the best way to contact you. You can also call me at (206)412-8199.
