Perform your best with yoga: gain energy and composure for important events, like job interviews and public speaking

Natural Health, Oct-Nov, 2001 by Rachel Schaeffer

How Yoga Helps

Confidence, a high energy level, and mental focus are essential when you need to be at your best. Yoga prepares you by strengthening your nervous system, as well as your leg muscles and joints, to help you feel grounded and confident. Breathing deeply helps calm your mind so you can concentrate and think quickly.

What to Do

Practice these poses, called the Warrior Series, every morning and shortly before your big event. Caution: If you have uncontrolled high blood pressure, heart disease, or a nervous disorder, or are pregnant, talk to your health care practitioner before trying these poses.

Who Found Relief

Elise Blatt, 38, of Glen Ridge, N.J., spends most of her life being "on" as the founder of a two-person architectural and interior design firm. During interviews with prospective clients, she has less than an hour to convince them of both her communication and design skills. After seeing her partner manage stress with yoga, Blatt signed up for classes herself.

Taking time out from her busy week to breathe deeply, stretch, and focus has paid off. Her posture has improved, so she looks more confident and feels it, too. "I respond calmly and think more clearly," Blatt says. "The nervous butterflies-in-my-stomach feeling has been replaced with confidence and energy." An extra bonus: Blatt feels more creative than ever.

1 Warrior I

1. Stand tall with your feet hip-width apart. Start with your hands on your belly and imagine that you are gathering energy there. Inhale fully through your nose.

2. Exhale through your mouth with a "ha!" sound while stepping your right foot about three feet forward into a lunge. Don't step as if you are on a balance beam; instead, step directly in line with your right hip. Lift your arms overhead with your palms facing each other and elbows straight, as pictured. Keep your right knee directly over your right ankle and your shoulders over your hips. Imagine you are a warrior famous for endurance and vitality.

3. Inhale and step back to the start position with your hands on your belly.

4. Repeat on your left side, exhaling with a "ha!" as you step forward on your left foot. Inhale as you return to the start position with your hands on your belly. From this position, move on to the Victory pose.

2 Victory Pose

1. Exhale with a "ha!" as you step your right foot about three feet to your right, bending both knees. Lift your arms to shoulder height, bending your elbows so your palms face each other, as pictured. Keep your knees over your ankles with your toes pointing away from each other. Be sure to bend both knees equally so that your center of gravity sinks down evenly between your legs. Keep your spine upright, as if your back is against a wall.

2. Inhale, stepping back to the start position for Warrior I, with your hands on your belly.

3. Repeat on your left side, exhaling with a "ha!" sound as you step your left foot about three feet to your left.

4. Inhale and step back to the start position, interlacing your hands as you return them to your belly. Exhale. From here, move directly to Warrior Breath.

3 Warrior Breath

1. Inhale and extend your interlaced palms overhead so your palms face the ceiling. Imagine that you are pushing the ceiling away with your hands. Feel your body grow taller.

2. Exhale through your mouth as if your are fogging a mirror, bending your knees as you lower your palms (fingers still interlaced) to your belly, as pictured.

3. Repeat steps 1 and 2 once more. Next, repeat Warrior I, the Victory Pose, and the first two steps of Warrior Breath 3 to 10 times using your breath to guide you. Try varying your pace or holding poses for several breaths.

4. When you finish, stand with your eyes closed for a moment. Remain still and feel the extra energy in your body. Allow your breathing to return to its natural rhythm.

Rachel Schaeffer is a certified instructor of Kripalu yoga and the author of Yoga for Your Spiritual Muscles (Quest Books, 1998). Her website is www.yogadream.com.