These postures keep one calm and ready to take action.
Research says that leadership skills can be developed by working with the body. Whether you need to boost your confidence, build an energy reserve or possess a Zen-like clarity of mind to surge ahead, it can be achieved starting from the body. Based on the research findings of Amy Cudy and the ancient science of yoga, Alpha Body is a simple body-breath practice to develop leadership skills. The postures help reduce cortisol and increase testosterone levels in the blood, indicating that the practitioner is calmer and ready to take action. Both in high performance scenario and leading a team, a calmer, sharper mind is of immense value. Practise these postures along with prescribed breath work and attitude to develop confidence and clarity in your words and actions in a matter of minutes.
Three-Legged Downward-Facing Dog Pose, Hip-Opening Variation
Come into a push-up or plank position and lift your hip up, stretch the legs trying to bring the heels to the floor. You will look like the inverted letter V. This is the down dog pose, from here raise a leg up towards the sky to perform the three-legged dog. From Three-Legged Dog, lengthen through the spine and open your hip to the sky. Bend the knee of the extended knee and draw your heel toward the bum. Try to keep your shoulders even and squared with the front of your mat. Zip up your belly and squeeze your naval into your spine.
Stand tall (mountain pose). Shift your weight slightly onto the left foot and bend the right knee. Reach down with your right hand and clasp right ankle. Take the right foot up and place the sole against the inner left thigh; if possible, press the right heel into the inner left groin, toes pointing toward the floor. Rest the hands on the top rim of your pelvis. Lengthen your tailbone toward the floor. Firmly press the right foot sole against the inner thigh and resist with the outer left leg. Extend arms upwards at an angle. Look softly at a permanent point in front of you or above. Get back to standing position with an exhalation and repeat for the same length of time with the legs reversed.
Five Pointed Star
From standing position, step the feet wide apart, with the arms out to the side such that feet should be under the wrists, facing forward and parallel. Press the weight into the feet, pull up the knee caps and squeeze the thighs, tuck the tailbone, and feel the legs strong and solid, rooted into the floor. Reach out through the fingertips, trying to touch the side walls. Relax the shoulders down and back. Inhale and press the crown of the head up towards the ceiling. Inhale deeply into the belly and chest, exhale press into the feet, fingers and crown, feeling your body expanding out in five directions. To release, bend one knee and step back into standing position.
Start with lying on your back with your arms by your sides, then bend your knees and place the soles of your feet on the floor. Bend your elbows and place your hands on your low back, then draw your elbows and shoulder blades toward one another. Keep your elbows approximately shoulder distance apart, actively countering the tendency for them to splay out to the sides, and ensure that more weight is placed on your shoulders and upper arms than your head and neck. With an inhale, begin to extend your bent knees and straighten your legs. Relax your face, throat, and jaw. Firm your shoulder blades against your back and move your sternum toward your chin. Gaze softly towards your chest.
Begin with the mountain pose i.e. stand tall. Then keep your legs around four feet apart. Then the arms need to be raised parallel to the floor and turn your head to the left. Turn your left foot 90 degrees to the left and bend your left knee. It should be noted that the angle of hips and arms should be same, i.e. 180 degrees.
(The author is the C.E.O. of Me Met Me. She holds MSc. in Yoga and focuses on therapy and behavioural interventions. She also blends healing perfumery using principles of neuroscience and biochemistry and is a motivational speaker. )