Yoga Therapy

What is Yoga therapy?

Yoga therapy is a private one to one session with a highly qualified and experienced teacher.

What does yoga therapy involve?

An initial consultation is held with all new yoga therapy clients. This allows clear objectives and goals to be defined. In addition to any prior injuries or health issues to be noted. Breathing, postures mindfulness are discussed and a tailor-made home program is designed for each client.

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 discuss what your personal goal is and how to achieve them.

What are the aims of Yoga therapy?

Yoga therapy 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 practised 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.

Cost

The initial Yoga therapy consultation session is €90 as it will last up to 90 minutes. Following on from this with 60-minute sessions which cost €80.

The advantage to choosing a Yoga therapy session is that you will receive a tailor-made daily plan to aid your progress.

What Yoga Ireland teacher offers Yoga Therapy?

Catriona Mc Cormack

Read more: Teacher Catriona Mc Cormack in the Independent Newspaper

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Corporate Yoga

What is corporate Yoga?

Yoga Ireland caters for both small and large groups of people who work together in various industries. 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, 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. For more go to Corporate Yoga

 

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Spring Yoga Workshop

Get Your Spring Groove On With A Yoga Workshop

Winter, a season of hibernation and burrowing in often manifests itself as lethargy. We carry onto old weight to protect us from the cold and we end up feeling sluggish or “stuck”. Spring is the perfect time for us to rise out of winter’s lull with fresh energy, a Yoga workshop can be the perfect catalyst to help us to let go of the old to make space for the new.

During the first days of Spring it is the disconnect between our excited mind that is full of expectations and our exhausted, congested body that is slow to come out of hibernation, this can also leave us feeling unmotivated, imbalanced and depressed.

Sthira and Sukha – balance of effort and ease, grit and grace. This is a very important concept from the Yoga Sutras that (Yoga guidelines) of the practice of Yoga. It is a metaphor for our lives and a way of balanced existence. Finding this balance becomes especially important at the start of Spring.

Set Yourself up for a Successful Spring

While you might be in the habit of choosing yin and restorative yoga classes during wintertime a more flowing and dynamic practice is called for to help us to rejuvenate and shed our winter layers. In this workshop we will literally be wiping the slate clean. This will help us with this transition and we can start anew. Like a snake that sheds its skin we will celebrate spring by shedding our winter layer and opening up to the energy of the season.

Buy Tickets now

*(353)87 6811240  infoyogaireland@gmail.com

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Twisting for Tight Backs

Twist like a pretzel and reap the rewards of back and spine flexibility.

Eagle Pose or Garudasana in sanskrit

This is one of the best yoga poses for tight shoulders.

This is traditionally a standing balancing pose but for the purpose of working with the shoulders without the challenge of also trying to balance. It can be done in a seated position on a yoga mat or sitting in a chair.

Because of our sedentary lifestyles in today’s world a lot of us end up with shoulder tightness, stiffness and pain. From sitting in school from a young age to going to college, sitting again for many hours and then working at a desk as an adult it’s no surprise that all of this takes its toll on our shoulders.

Benefits

  • Alleviates shoulder tightness, in particular, stretching the muscles around and between the shoulder blades.
  • Opens shoulder joints, creating space between the shoulder blades
  • Increases flexibility and circulation to the shoulders, elbows and wrist joints
  • Increases circulation to the arms, shoulders and the above-mentioned joints
  • Improves posture
  • Improves focus

Technique

Bending your elbows, extend your arms in front of your chest.

Place your right arm under your left arm keeping the elbows connected if possible

Position the back of your hands so that they face each other.

Wiggle the fingers of your right hand and if you’re flexible enough move your right palm to your left palm pressing the palms together. If you’re not finding this possible then simply keep the back of the hands facing each other.

If this feels ok lift your elbows to shoulder height to deepen the stretch

Look at the tips of your thumbs once you’re in the full pose. Typically the thumb tips point a little bit off to the side of the upper arm. Position your thumb tips so they point directly at the tip of your nose.

Hold for up to 1 minute as your breath slowly through your nose

Some articles on this topic

Yoga & shoulders

Yoga poses

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Yoga for Golfers

Yoga for Golfers

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Soothe yourself into a deep refreshing sleep pattern

Yoga isn’t just beneficial for improving strength, flexibility and stress levels it can also help you sleep better especially if you suffer from insomnia.

Yoga for sleep

People who experience insomnia often find that when they perform yoga daily they sleep for longer. Also many people fall asleep faster and return to sleep more quickly if they do wake up in the middle of the night.

There is very good evidence that people with chronic insomnia have elevated levels of adrenaline. Some insomniacs have higher levels right before they go to sleep. By developing a yoga ritual, this can bring your nervous system back into balance and improve your sleep for good.

Restorative yoga

Yoga is a gentle and restorative way to wind down your day. Restorative or Yin yoga are the two best practice to help endues a deep sleep. You can use supportive props like bolsters, blankets and blocks to make poses comfortable so that you can stay in the pose for longer.

Breathwork is key to be being able to relax in the yoga poses. The breath in yoga is equally important if not more important than the physical poses. Use the yogic breathing technique described below  (Ujjayi breathing), as it helps to calm the nervous system.

Know your timing

The first step to feeling well rested is to have a regular bedtime. Maintaining consistency will help keep your circadian rhythms, the biological changes that happen every 24 hours steady. Eventually, your body will naturally understand and crave sleep during these hours.

Bed early

Although eight hours has long been considered the ideal length for a night’s sleep but it’s not just the number of hours you sleep that matters but the time of day you go to sleep that’s important. Our bodies naturally want to arise around 5 a.m., since humans started their day around sunrise before the advent of modern technology. So if you go to bed at midnight and wake up at 8 a.m. you’ll probably feel sleepy even though you’ve had the recommended eight hours of sleep. But if you go to sleep before 10 p.m. and rise before 6 a.m. you’ll likely feel refreshed and ready for the day.

Wind down before bed

The next step is to take downtime between your day and sleep. You can’t just expect to work until 9pm and fall straight to asleep. Turn off  your television, computer and phone etc. Instead try playing relaxing music, lighting candles, putting on your favourite pjs. Withdrawing your senses will allow you to turn inward and switch off the business of the mind.

Food

Don’t eat before bed isn’t always the best advice. Some of us benefit from night-time snack. When we sleep we repair. The body needs nutrition when it’s going into a state of healing. It’s ok to have a light snack before sleep. Advised bedtime snacks might include nuts, fruit . It’s also very important that during the day to eat healthy to promote rest at night. Sleep is what we call a yin process but when food has chemicals in it, it becomes yang and the mind goes into a vata state , alertness. A vata-balancing diet no matter what your type is advised. This includes foods such as fruit, milk, nuts, to name a few. If you want to sleep well, don’t drink alcohol or caffeine after 5 p.m.

Breathe for ease

Breath-work is another excellent addition to your nightly sleep routine. Every time you exhale, it slows your heartbeat and that helps calm you down.

Technique:

Inhale and exhale deeply through the nose saying “ha” keeping your mouth closed. The exhalation should sound like the waves of the ocean (or like Darth Vader from Star Wars). Use this slow and steady breath to soothe yourself in each of these poses.

Keep a sleep diary

When it’s time to go to sleep do you start replaying the day’s events or think of what you need to do in the morning? A great way to calm a busy mind is to put your thoughts down on paper. Write down what’s on your mind to get all of your worries out before you hit the pillow.

After getting into bed, try a body scan as you lie in corpse pose or savasana in sanskit.

Technique:

Lying down on your back with your eyes closed. Scan your body from your head to your toes. Tell each part of your body to relax or to let go of all effort. If you have trouble doing this on your own you can download an app for your phone that you can listen to or get a CD of meditation, guided imagery or yoga nidra which is a deep relaxation yogic practice.

Once you’ve chosen your specific night-time routine, repeat it every night to cue your body that it’s time for sleep.

A few restorative yoga poses to practice before bed.

Reclining bound angle pose

Lie flat on your back. Bring the soles of your feet together with legs bent. Place a pillow under both thighs and an optional pillow behind your head. Place your hands on your stomach. With eyes closed bring your awareness to your breath. Focus on feeling the rise and fall of your torso with each slow and deep breath you take. Stay for up to 3 minutes.

Foetal pose

  • Lie on your side with your knees bent towards your chest.
  • Tuck a pillow under the side of your body and place another under your head.
  • Focus on each slow, deep breath you take.
  • Stay for up to 3 minutes.

Child’s pose

  • Bend your knees and sit back towards your heels.
  • Rest your chest and belly on a stack of pillows.
  • Relax an ear on the pillow with your eyes closed.
  • Your arms can rest on the sides of the pillow.
  • Breath slowly and focus your attention on your breath. Stay for up to 3 minutes.

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Yoga for Golf Classes

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Leixlip Yoga for Golf

In a nutshell Yoga for Golfers

  • Developsmore focused mind to increase concentration and visualization.
  •  Improves flexibilitystrength, and range of movement.
  •  Enhances general fitness, injury prevention and improved recovery time.
  •  Improves balance and coordination to gain more effective club control.

Get in the zone!!

When dedicated golfers are making progress, hitting the ball well, and feeling on top of their game, they’re “in the zone”, a state of being athletes reach where thought is suspended and focus and concentration are heightened. Many golfers bring in the element of performance pressure and the zone disappears!! The conscious, analytical mind steps in and they begin to think their technique is faulty. They tell themselves they have to practice more, hit harder, and correct their imperfections. In these cases, it’s usually not faulty technique but the stress of negative self-talk that disturbs the flow of concentration and impairs the physical aspects of the game.

Yoga Postures for Golfers.

Supine Twist.

Lying down on your back. Exhaling drop your knees to the right and turn your head to the left. Place your left foot on top of your right shin and now place right hand on top of your left thigh. Use your hand to remind your legs to relax towards the floor. Draw your shoulders away from your ears. Place a rolled up blanket or yoga block under your legs if the don’t touch the floor. Always repeat on the other side. Stay for up to 1 minute.

This is a wonderful stretch for the lower back area.

Why should Golfers do Yoga?

Golf demands physical skill and practice, but unless your mind is playing ball, in other words, if your mind is not focused this will inhibit you from being at the top of your game

By throwing your goals off the fairway and practicing being present in the moment, you will play a better game.

Improved Focus

The emphasis on yogic breathing and mind-body connection in yoga is essential in helping athletes develop mental accuracy, patience, and concentration. Learning to be present and breath through your swing on the course will result in a more fluid, successful and enjoyable game.

Practiced regularly, yoga can give you the awareness and mindfulness you need to take both your training and your performance to the next level and reach your ultimate goal.

Improved Flexibility

Yoga poses to stretch your muscles and increase your range of motion. With regular practice, they’ll improve your flexibility. Increased flexibility will improve your swing and can prevent injury.

Core strength

One of yoga’s major benefits is improving core strength. Stronger abdominal muscles support the spinal and cause less strain on the lower back and preventing injury.

Increased Power.

We all know power, strength, and speed are directly related to proper body mechanics: when our body is properly aligned, we can transmit force much more efficiently and perform better. This can help you improve your swing with increased power.

A balanced body is a flexible body, and flexibility remains the cornerstone of a good golf game. 

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Yoga for the Skin

How does yoga benefit our skin?

Yoga helps you relax, which reduces inflammation. Yoga reduces stress, and which can also benefit your skin.

Lots of studies support the idea that yoga helps you relax. In 2012, for example, researchers at UCLA found that chanting a yogic meditation for just 12 minutes daily for eight weeks helped participants reduce the body’s inflammation response. Inflammation is a normal response to stress and besides the sun, is one of the worst things that can happen to skin. It’s linked to acne, redness, rashes, fine lines and wrinkles, allergic reactions, sensitivity, and more. Yoga also improves circular boosting the nutrients to the skin

Yoga poses and deep breathing helps get your blood moving and that’s good for your skin. Why?

When you don’t get enough blood to the skin your face may look pale, pasty, or dull. A lack of nutrients can slow healing, making blemishes last longer. It can also slow down collagen production which is key for firm, taut skin and rob the skin of the nutrients it needs to hold onto moisture resulting in dryness and the appearance of fine lines and wrinkles.

Good circulation brings oxygen and nutrients to the skin cells and also helps to flush cellular debris away so it can’t sit around and cause problems. Poor circulation can lead to puffiness around the eyes, caused by fluid retention. Getting that circulation moving on a regular basis can help prevent that.

Yoga has shown in a number of studies to help stimulate healthy circulation. Research has found that it increases blood flow and levels of haemoglobin and red blood cells which result in more oxygen to reach body cells, enhancing their function. Want to get a little flush to your face? Try an inverted pose!!

Yoga helps improve digestion which keeps skin clear

Do you suffer from acne? you may want to check into a yoga class. Improved digestion can help keep skin clear and healthy. Several studies have shown that yoga can help alleviate minor digestive problems and encourage normal, healthy digestion. For one thing, it reduces stress, which can ease digestive woes. Excess stress has been linked to constipation and diarrhoea. But certain poses are also known to help stimulate digestion.

  • Left side-lying savasana, for instance (also called corpse pose), opens up the right side after a meal, which is your digestive side. (Simply lie on your left side after a big meal.)
  • Apanasana (knees to chest pose) also helps massage the abdominals and lower back, which can ease digestion. (Like on your back and draw your knees into your chest, you can circle them side to side to add the massage effect.
  • The common cat/cow pose (in which you get on your hands and knees and alternately arch your back, then round your back) is also good for stimulating the digestive system.

A 2013 study found that yoga showed promise in helping to ease the symptoms of gastroesophageal reflux disease (GERD), and some people have found it effective in easing irritable bowel syndrome (IBS). Keeping your digestive tract healthy through yoga may give you the added benefit of clear, calm skin.

Facial yoga naturally massages skin improving circulation

Though studies are still inconclusive about facial yoga, a lot of people who have tried it swear by the results. A series of exercises designed specifically for the face, it helps strengthen and tone the muscles in the face which is a powerful benefit on its own. Facial yoga can help you look younger, relaxing tension-filled expressions, smoothing the appearance of skin, and even creating the effect of a natural facelift.

Yoga Improves circulation which helps with anti-ageing of the skin. Yoga poses and deep breathing helps get your blood moving and that’s good for your skin. When you don’t get enough blood to the skin your face may look pale, pasty, or dull. A lack of nutrients can slow healing, making blemishes last longer.

A study in 2008 found that yoga practitioners were better able to regulate their bodies stress responses, which could translate into reduced heart rate, lowered blood pressure, and easier respiration, all signs of greater relaxation. And in a 2005 study, women who took two 90-minute yoga classes a week for three months significantly improved their feeling of well-being, reduced stress, depression, anxiety, and fatigue and felt younger and more vibrant.

Reducing inflammation and stress allows the skin to perform its regular functions without interruption. That means faster skin healing, a more intact outer barrier, and healthy moisture levels, which all translate to younger looking skin.

In short, Yoga is the fountain of youth, why not give it a try!

Some postures to try.

Half Shoulderstand (Salamba Sarvangasana) in Sanskrit

Technique:

  • Begin in a supported by lying flat on your back with your legs extended and your arms at your sides, palms down. Bend your knees and place the soles of your feet flat on the floor.
  • On an inhalation, use your abdominal muscles to lift your legs and hips off the floor. Curl your torso and bring your knees in toward your face. Then lift your hips and bring your torso perpendicular to the floor.
  • Bend your elbows and place your hands on your lower back with your fingertips pointing up toward the ceiling. Keep your elbows on the ground, shoulder-width apart. Do not let your elbows splay out to the sides.
  • When you are comfortable lift your thighs so they are vertical to the floor, keeping your knees bent. Draw your tailbone toward your pubic bone. Then straighten your legs fully and reach your feet up to the ceiling. Lift through the heels of your feet.
  • Try to bring your shoulders, hips, and feet into one line.
  • Keep your head and neck in line with your spine and do not turn your head. Draw your shoulders away from your ears.. Keep a space between your chin and chest, and soften your throat. Gaze toward your chest.
  • Hold the pose for 10-25 breaths. More advanced practitioners can hold the pose for five minutes or longer.
  • To release the pose, slowly lower your back onto the floor with your palms on the floors using your hands like bracks so you come down slowly releasing one vertebra at a time, bending your knees if you need to and especially if you have a problematic back.

 

Downward facing dog (Adho Mukha Svanasana) in Sanskrit

Technique:

  • In Downward Dog place your feet hip distance apart with your toes pointing to the front edge of your mat.
  • Ease your heels towards the floor, don’t worry if they’re not near or on the floor, this takes time and is not the end goal…you will be benefiting regardless of where your heels are.
  • Bend your knees: Let go of the intensity and relax. If you are looking to find a bit more comfort and relaxation in your Down Dog, take a slight bend in your knees and lift your heels an inch or two off of the ground. This will protect your back if there’s an issue already and will give your back a stretch without hurting. You can even roll up a mat or blanket and place it beneath your heels for more support.
  • Trust me, this tip is a game changer!!
  • Support your hands and wrists:
  • I often hear people complain that their hands or wrists feel discomfort or pain in Downward Dog. To remedy this, first, make sure that your hands are placed shoulder distance apart.
  • Next, check your fingers. Ideally, you want your middle finger pointing straight ahead with your fingers spread wide. Take a slight bend in your elbows, as this will ensure that the weight of your body is being supported properly by the muscles in your arms, rather than the bones. If you’ve made all of these adjustments and find that you need more support, try placing a rolled towel or blanket under the base of your palms to create a cushion for your wrist.

 

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Yoga the elixir of life!

Want a natural way to reduce the effects of ageing?

Hanging around upside down is not only fun but a great way to feel and look forever young. Everyone remembers hanging upside down as a child. It was a great way to pass the time and see the world from a different view. Little did your inner child know inversions were so amazing for us!!

Yoga promotes oxygenation. It imparts a feeling of physical and mental exhilaration. This is so important for beauty because feeling good is an integral part of looking good.

The appeal of yoga lies in the fact that it helps both your body and mind. When you practice yoga you feel physically fitter, more flexible, experience fewer aches and pains and it can change and improve and outlook in life keeping you thinking and feeling young!!! Yoga not only works on all the muscle groups but also increases vitality, tones the internal organs, stimulates the nerve centres, relieves stress and clears the mind.

Turns out people don’t need to opt for beauty treatments to lift their mood or boost their self-esteem. Yoga can absolutely help to do this.

Wrinkles, grey hair and gravity will eventually find you too, so don’t fight them. Learn to embrace this ageing thing now with the help of the ultimate fountain of youth, yoga!

Those who regularly practice yoga have a certain glow about them that comes from within and radiates outward. Plus it’s enjoyable!!!

In the practice of yoga, there is a focus on standing up tall and breathing. When we elongate the spine and breathe deeply, it opens up the lungs and increases the ability for oxygen to get to the cells that feed our bodies. When the cells lack oxygen (due to things like inactivity and slouching), they slowly begin to die, and that is what causes the ageing process.

Are you too old to practice yoga?

I’m here to tell you that yoga is keeping me young, exuberant and full of life. No hip replacements for me. I’m planning on having happy hips well into my eighties and beyond. But don’t just listen to me. If you think at any age that you are too old for yoga, it’s time to forget that excuse. Tao Porchon Lynch, a personal role model of mine, is 94 years young and still a master yoga teacher. She has practised yoga for over 70 years, taught yoga for more than 45 years, and is the Guinness Book of World Records holder for the oldest yoga teacher!

“When I wake up in the morning, I know it’s going to be the best day of my life. I never think about what I can’t do.”  Tao Porchon Lynch

The science behind it

Cortisol and stress levels are also reduced when practising yoga which helps your body to maintain less body fat and improve blood circulation to all our body parts adding to that glowing skin factor which contributes to anti-ageing.

Gene Expression

All the functions of the body are essentially coded in our DNA but that doesn’t mean we have no control over them. Our behaviour, what we eat and drink, the drugs we take, can all affect gene activity. Healthy lifestyle choices like yoga practice can play a large part in how genes are expressed and thus impact the disease process. Exactly how this works is still being explored, but Khalsa ‘s research says good gene regulation and many other benefits of yoga can be traced back to yoga’s ability to increase the activity of the parasympathetic (rest and digest) nervous system and reduce sympathetically (fight-flight-freeze) nervous system activity. This comes with a reduction in cortisol (“the stress hormone”), which is known for producing all sorts of negative effects, from depression to osteoporosis.

“ Yoga is working at a molecular level in the cells of our body,”Khalsa

Scientists have found that when digestion slows it changes the balance of good-to-bad bacteria in the gut. That can lead to inflammation that shows up on the skin. In a 2014 study, for instance, researchers found that probiotics are taken internally, which support healthy digestion, helped improve skin.

The elixir of life!

The power of Yoga is immense if we can incorporate Yoga into our everyday lives we can change our lives wonderfully.

The countless benefits of Yogic breathing (Pranayama) cannot be fully expressed in words. In order to attain a healthy and happy life and continue to feel young, we should make Yoga daily, even 10 minutes will benefit you!

I think one of the best reasons why yoga helps slow down ageing is simply in the way it can make you feel good about yourself. When you can move more easily, get out of bed without aches and pains and start to feel your body become more flexible each and every time you go to the yoga mat, that feeling that yoga high, as I like to call it is more effective than any of those high priced skin creams.

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