Nadi Shodhana

 

Recently I shared alternate Nostril Breathing or Nadi Shodhana, in relation to anxiety and depression. As it is such a beautiful practice, I would like to share it again and encourage people to incorporate it into their day!

Nostril Breathing

This Breathing practice is very helpful for quietening the mind and tones the parasympathetic nervous system.

Sit in a comfortable position with your legs crossed. You can also sit on a chair or at a wall if you need the support.

Relax your left palm comfortably into your lap and bring your right hand just in front of your face.

With your right hand, bring your pointer finger and middle finger to rest between your eyebrows, lightly using them as an anchor. The fingers we’ll be actively using are the thumb and ring finger.

Close your eyes and take a deep breath in and out through your nose.

Close your right nostril with your right thumb. Inhale through the left nostril slowly and steadily.

Close the left nostril with your ring finger so both nostrils are held closed; retain your breath at the top of the inhale for a brief pause.

Open your right nostril and release the breath slowly through the right side; pause briefly at the bottom of the exhale.

Inhale through the right side slowly.

Hold both nostrils closed (with ring finger and thumb).

Open your left nostril and release breath slowly through the left side. Pause briefly at the bottom.

Repeat 5-10 cycles, allowing your mind to follow each breath.

If you’re feeling agitated, anxious, or fearful you might assume that the best yoga practice for you would be one made up of calming poses such as forward bends or restorative poses. But if your mind and energy are out of control, being completely still and willing yourself to relax may make you feel worse. In those situations a dynamic is more helpful, it will help to burn off nervous energy and to give your buzzing mind something to focus on is better.

Supported backbends can then lift the spirits without overly stimulating the nervous system, provided you focus on your breathing and don’t aggressively work the pose.

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Depression & anxiety, can Yoga help?

 

Yoga is one of the best ways to lighten your mood and help keep depression at bay. Postures help to counteract anxiety-driven depression because it reduces stress hormones like cortisol and adrenaline, inducing what’s known as the relaxation response. The breathing practice will often lift feelings of depression or erase stress and anxiety. With a long-term practice as the breath gets freed up, yoga breathing, or pranayama can be transformational for both your mind and body.

Practicing Yoga

The practice of yoga increases blood circulation to the brain and enables the production of mood-elevating hormones. Once the relaxation response kicks in, many people feel that instead of trying to escape their feelings, they can stay with them, which is essential to identifying the psychological factors that trigger their anxiety and depression. But the path to getting to this relaxed place varies with each individual.

Strengthen Yourself with Awareness.

In addition to its physiological benefits, yoga teaches awareness, an invaluable skill for people who struggle with anxiety or depression. When you’re anxious, you can’t focus on anything because you feel overwhelmed. Having something to focus on, like a pose or your breath or a mantra, is very settling. When you’re paying attention, you’re more in touch with your thoughts and feelings as they arise at the moment, which is half the battle of resolving them.

Acceptance.

Yoga practice teaches the kind of acceptance you need to handle difficult situations in life. We all have time when we want to come out of a pose because it’s uncomfortable, it seems too hard, or it brings up difficult emotions. But yoga teaches you to notice how you feel and to use your breath to accept your current situation even if it makes you uncomfortable, angry, sad, or agitated. As you learn to weather situations like these on your mat, you’ll see that as quickly as difficult emotions arise, they also change and fade away.

You’ll also be less fearful, whether physical or emotional surface in your daily life. In fact, you’ll gain confidence and know that you have the fortitude to cope with the array of emotions that course through you. Developing the ability to stay with pain can ultimately diffuse panic and depression, or allow you to get to the root of the difficulty. The ability to stay with pain will eventually allow it to subside.

Breathing practice for Depression: Alternate Nostril Breathing or Nadi Shodhana

This Breathing practice is very helpful for quietening the mind and tones the parasympathetic nervous system.

Sit in a comfortable position with your legs crossed. You can also sit on a chair or at a wall if you need the support.

Relax your left palm comfortably into your lap and bring your right hand just in front of your face.

With your right hand, bring your pointer finger and middle finger to rest between your eyebrows, lightly using them as an anchor. The fingers we’ll be actively using are the thumb and ring finger.

Close your eyes and take a deep breath in and out through your nose.

Close your right nostril with your right thumb. Inhale through the left nostril slowly and steadily.

Close the left nostril with your ring finger so both nostrils are held closed; retain your breath at the top of the inhale for a brief pause.

Open your right nostril and release the breath slowly through the right side; pause briefly at the bottom of the exhale.

Inhale through the right side slowly.

Hold both nostrils closed (with ring finger and thumb).

Open your left nostril and release breath slowly through the left side. Pause briefly at the bottom.

Repeat 5-10 cycles, allowing your mind to follow each breath.

If you’re feeling agitated, anxious, or fearful you might assume that the best yoga practice for you would be one made up of calming poses such as forward bends or restorative poses. But if your mind and energy are out of control, being completely still and willing yourself to relax may make you feel worse. In those situations a dynamic is more helpful, it will help to burn off nervous energy and to give your buzzing mind something to focus on is better. Supported backbends can then lift the spirits without overly stimulating the nervous system, provided you focus on your breathing and don’t aggressively work the pose.

Try this sequence:

Adho Mukha Svanasana (Downward-Facing Dog Pose), variation

Effects: Combats anxiety and energizes the body.

Come onto your hands and knees like a four legged table. Place your knees directly below your hips and your hands slightly forward of your shoulders. Place one or two folded blankets in line with your breastbone. The blankets should be high enough to support your head, but low enough so that you can lengthen your neck. Turn the toes under, and exhale as you raise your buttocks high in the air, moving your thighs up and back. Keep your elbows straight as you lift your buttocks up and release the crown of your head onto the support. If you have any back or knee problems it’s best to keep your knees slightly bent. Hold for 30 seconds to 1 minute, breathing deeply.

Paschimottanasana (Seated Forward Bend)

Effects: Helps relieve anxiety, energizes your whole body, and makes you feel calmer.

Sitting in a capital L like shape, breath in and raise your arms to the sky, breathing out reach forward towards your toes. Always remember to draw your shoulder blades away from your ears. If you have a back problem it’s best to keep your knees bent or place a bolster or rolled up blanket under the knees. Hold for 30 seconds to 1 minute, breathing deeply.

Prasarita Padottanasana (Wide-Angle Standing Forward Bend), variation

Effects: Calms jittery nerves and combats fatigue.

Place a folded blanket or a bolster in front of you. Step your feet wide apart (about 4 feet or so), keeping your feet parallel. Keep your thighs well lifted. Exhale and bend forward from your hips, placing your hands on the floor between your feet or place your hands on supports like yoga blocks. Draw your shoulder blades away from the ears. Release the crown of your head onto the support. To come out, bring your hands to your hips, looking forward and raise your trunk and come back to standing. Stay here for 1 minute, breathing deeply.

Balasana (Child’s Pose)

Effects: Releases tight muscles in your back and shoulders and calms your nerves. A deeply calming pose

Kneel on the floor with your feet and knees hip distance apart. Bend forward and rest your head on the floor, a yoga block or rolled up blanket. Stay here for several minutes and breath deeply

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Bakasana top tips!

Crow Pose

Crow pose or in Sanskrit BakasanaThe challenge is to get into the squat pose, to begin with!

  • To squat: Place a yoga block or a support like a thickly folded blanket under the heels of your feet.
  • Foot position: Place your feet hip-width apart.
  • Separate your knees wider than your hips and lean the torso forward, between the inner thighs.
  • Stretch your arms forward, then bend your elbows, place your hands on the floor and the backs of the upper arms against the shins.
  • Snuggle your inner thighs against the sides of your torso, and your shins into your armpits, and slide the upper arms down as low onto the shins as possible.

Where is my weight in this pose:

Lift up onto the balls of your feet and lean forward, even more, taking the weight of your torso onto the backs of the upper arms. In Bakasana you consciously attempt to contract your front torso and round your back completely. To help yourself do this, keep your tailbone as close to your heels as possible.

Breath

With an exhalation, lean forward even more onto the backs of your upper arms, to the point where the balls of your feet leave the floor. Now your torso and legs are balanced on the backs of your upper arms. As a beginner at this pose, you might want to stop here, perched securely on the bent arms.

Help to balance

Keep your eyes looking at the floor, or lift the head slightly, without compressing the back of the neck, and look forward holding a point of focus.

How long do I stay in it?

 Stay in the pose anywhere from 20 seconds to 1 minute, listen to your body and it will guide you.

 

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One to One Yoga Therapy in Maynooth

yoga therapy maynooth

One to One Yoga Therapy

Yoga Ireland runs one to one Yoga Therapy sessions with clients at the Maynooth Chiropractic clinic every Friday.

What are the benefits of Yoga therapy?

Yoga as a therapy can be used to address specific physical or emotional limitations.

In a general sense, it can address things like back problems, stress management, illnesses, pain management, post-injury, toning certain muscle groups. Together we at Yoga Ireland will discuss what your personal goal is and how to achieve them.

What are the aims of Yoga therapy?

Yoga therapy with Yoga Ireland aims to place the body in a position of self-healing with the help of a therapist.

It can restore the natural balance and harmony, bringing positive good health to all parts of life – physical, mental and spiritual. It can be practiced in conjunction with any medical treatments you are already receiving, and also in tandem with other complementary therapies. No prior experience of yoga is necessary before starting. It cultivates body/mind integration and a sense of harmony with life.

How long do Yoga therapy sessions last?

You can expect that the initial consultation would be between 60 & 90 minutes.

This would be followed by sessions that can last up to 1 hour depending on your requirements.

Contact us to book

Find

Maynooth Chiropractic clinic
Unit F1,
Maynooth Business Campus
Maynooth, Co. Kildare

 

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Setu Bandha Sarvangasana tips!

Bridge Pose

Bridge pose or Setu Bandha Sarvangasana in Sanskrit

Bridge Pose opens the chest, heart, and shoulders. It stretches the spine, the back of the neck, the thighs, and the hip flexors (front hip joints). Because your heart is higher than your head in this pose, it is considered a mild inversion (less strenuous than other inversions, such as Headstand) and holds all the benefits of inversions: relief from stress, fatigue, anxiety, headaches, insomnia, and mild depression.

Because it opens the chest, it increases lung capacity, which is therapeutic for those with asthma. It can be a particularly rejuvenating pose for those who spend the day sitting in front of a computer or driving.

Starting point:

Lie on your back with your knees bent and feet on the floor. Extend your arms along the floor, palms flat.

The importance of the feet and hands:

Press your feet and arms firmly into the floor giving you a good foundation.

Exhale as you lift your hips toward the ceiling. Draw your tailbone toward your pubic bone, holding your buttocks off the floor.

Resist tensing your buttox: Instead use your legs to lift your pelvis.

Position your feet:

Keep your thighs and feet hip distance apart. Press your weight evenly across all four corners of both feet.

Roll your shoulders back and underneath your body. Clasp your hands and extend your arms along the floor beneath your pelvis. Straighten your arms as much as possible, pressing your forearms into the mat. Reach your knuckles toward your heels.

Lengthen your tailbone toward the backs of your knees.

Hold for up to one minute.

To release, unclasp your hands and place them palms-down alongside your body.

Exhale as you slowly roll your spine along the floor, vertebra by vertebra.

Allow your knees to drop together.

*Do not perform this pose if you have a neck or shoulder injury. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga

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Corporate Yoga with Yoga Ireland transform the worklplace

Transform the workplace

What is corporate Yoga?

Yoga Ireland caters to both small and large groups of people who work together in various industries. People who want to improve or maintain their health. Often corporate classes are held onsite, however, Yoga Ireland can facilitate with providing a comfortable space upon request.

Why choose Yoga?

Pressures such as constant stress, staring at a computer screen, making deals, breaking deals can cause stress that directly affects peoples health. The challenges of meeting demanding deadlines and negotiating office politics have been propelling business people to practice Yoga for years.

Why choose corporate classes?

Busy schedules restrict some peoples ability to regularly maintain their yoga practice. Participating in corporate classes can be a way to maintain their health and hectic schedule. Corporate classes can benefit groups of people who work together through the experience of sharing classes each week.

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Restorative Yoga Workshop

Why do Restorative Yoga?

This is a slow, gentle yoga practice with Yoga Ireland that aims to reduce stress and improve your health.

Among many things, restorative Yoga can give you a sense of peace and calm in a busy world. For over 20 years Yoga Ireland has been inspiring people to develop and maintain various styles of practice. In addition to being passionate about sharing the benefits of Restorative Yoga with people.

  • Restorative yoga enhances flexibility.
  • Improves capacity for healing and balancing.
  • Balances the nervous system for overall health
  • Restorative yoga stills the mind.
  • Boosts the immune system and improves overall health
  • Develops qualities of compassion and understanding toward others and self.
  • Restorative yoga deeply relaxes the body.
  • Enhances mood states.

Restorative Yoga Workshop

Facilitated by Catriona Mc Cormack of Yoga Ireland November 4th. 12-3pm

At the Oscailt Integrative centre, 8 Pembroke Road, Dublin 4

Time: 12-3pm

BOOKINGS:

Fee: €35  

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Are you stressed?

Popular techniques to reduce stress

Many of the popular techniques found to reduce stress derive from yoga:

controlled breathing
meditation
physical movement
mental imagery
stretching

Yoga

Yoga, derives its name from the word, “yoke”—to bring together—does just that, bringing together the mind, body and spirit. But whether you use yoga for spiritual transformation or for stress management and physical well-being, the benefits are numerous.

With Yoga Ireland, you can choose from General Classes or One to One sessions to start or continue your journey of Yoga.

What are the effects of Yoga’s on the body:

The following is only a partial list of yoga’s benefits:
reduced stress
sound sleep
reduced cortisol levels
improvement of many medical conditions
allergy and asthma symptom relief
lower blood pressure
smoking cessation help
lower heart rate
spiritual growth
sense of well-being
reduced anxiety and muscle tension
increased strength and flexibility
slowed aging process

What’s Involved With Yoga?

The practice of yoga involves stretching the body and forming different poses while keeping our breathing slow and controlled.

The body becomes relaxed and energized at the same time. There are various styles of yoga, some moving through the poses more quickly, almost like an aerobic workout, and other styles relaxing deeply into each pose. Some have a more spiritual angle, while others are used purely as a form of exercise.

What Are The Benefits Of Yoga?

Virtually everyone can see physical benefits from yoga, and its practice can also give psychological benefits, such as stress reduction and a sense of well-being, and spiritual benefits. Certain poses can be done anywhere and a yoga program can go for minutes or hours, depending on your need’s and schedule.

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Yoga Ireland

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Yoga Ireland Reiki Treatments

What is Reiki?

Reiki works with each person’s energy to balance their unique needs.

Is Reiki a type of healing?

Yes, Reiki is considered a type of healing through how its methods work with boosting a persons energy.

How is this achieved?

Practitioners utilise on hand healing techniques. Essentially, hands are placed lightly on a persons body for this treatment.

What are the benefits of Reiki treatments?

There are many benefits from Reiki treatments. Relaxation and an increase in feelings such as peace, security, and well-being are found by many people following a treatment.

Yoga Ireland offers Reiki as a deeply relaxing healing treatment. As a result it can help with many physical and mental issues. For example improving sleep, our ability to manage pain, anxiety, and depression. People often find it helps them to cope with past and present day to day issues.

Reiki has its origins as a Japanese technique for stress reduction and relaxation. In addition to promoting healing. It is administered by laying hands on the body. Within Reiki practice is the beief that an unseen “life force energy” flows through us and is what causes us to be alive.

Cancer research UK discusses  why people with cancer use Reiki Encouraging people with cancer to consider Reiki as a way feel deeply relaxed, to help people tocope with difficult situations, asist with relieving emotional stress and tension and to help to improve overall wellbeing.

Essentially, people with cancer often say they feel better after using Reiki. Studies show that this is often because a therapist spends time with the person in addition to the touch involved with the healing.

For many cancer patients, who experience the rush and stress of hospitals and treatment. Reiki can be very relaxing when someone gives you attention for a period of time, in a calm setting. Reiki is sometimes used in palliative care, especially in hospices. Some people have found that Reiki has helped to control side effects of their cancer treatments, such as pain, anxiety and sickness. Many also sugges that Reiki helps them cope better with their cancer and its treatment. But it’s important to bear in mind that while Reiki may help you to cope with your symptoms or side effects, it is not able to treat your cancer.

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