Yoga for balance

Do you have bad balance?

Do you suffer from balancing issues like Vertigo, Inner ear issues, post-stroke problems?

Yoga can help. When we practice we’re not only working on our physical body.

We’re also working on our energy and our mind.

Causes of Balance Problems

Many different conditions can cause trouble with balancing. Vertigo is one of the most common. An inner ear infection is another. Meniere’s disease is another inner ear problem that causes vertigo, among other unpleasant symptoms. Other causes of balance problems are as a result of stroke, head injuries, allergic reactions, ageing, migraines and changes in atmospheric pressure. Yoga can help people who suffer from these conditions.

One great brain gain from practising balance exercises is they keep the brain supple and young and enhances “higher” brain functions like reading, memory, comprehension, and mathematics. Studies show that challenges to your coordination, agility and balance rewire your brain in a way that is fundamentally different from aerobic or strength training.
A strong sense of balance promotes stillness in yoga poses, as well as stillness in your mind. As your balance improves you’ll also notice the strengthening of your muscles and improve flexibility and overall muscular control, as well as a greater body awareness.

Cognitive decline

A very important reason to practice balancing is that research has shown that there’s a link between people who had a reduced ability to stand on one leg were shown to have lower cognitive functions of memory and spatial awareness.

Anyone who suffers from impaired balance, from children to older adults, should first seek medical advice. Then they should pay special attention to making balance improvements to help mitigate the risks of potential cognitive impairment or decline.

Research results: A published article in “Stroke,” the journal of the American Heart Association, claimed that yoga classes can help stroke survivors improve

their balance. A pilot study looked at 47 participants who had suffered a stroke at least six months earlier. Those who practised yoga at least twice a week improved their balance significantly more than those who had no further rehabilitation. Researchers hypothesized that the breathing and meditation components might make yoga more useful than other types of exercise.

What type of Yoga to practice?

If you suffer from balance problems a slow-paced yoga practice is best. Avoid fast-paced practices where you quickly move from pose to pose. These are a recipe for dizziness.

Tips for trying a class

  • In a class position yourself in a part of the room where you won’t be distracted by the movements of other students, for instance, the front row.
  • Or you could stand in a back corner and turn away from the class if you find the movements of other students are making you dizzy.
  • Yoga may not be a total cure for the many conditions that can affect your balance. Use your yoga practice in conjunction with your medication.

How Yoga can create Balance in your life?

The more your balance improves on the mat the more you will see the benefits of this practice in your life.

Yoga will happen when you can use these benefits to improve the way you deal with situations in your life, causing a positive effect on the people around you and the whole world. That is how powerful your yoga practice can be! When we practice yoga we’re not only working on our physical body. We’re also working on our energy and our mind. As we develop our practice we can see the results of all this work in our life: we feel more comfortable in our bodies, we have more energy, our emotions become more stable and our minds more focused. The balancing of the mind will have a positive impact on the balance of the emotional, energetic body and the physical body.

The balancing of the energetic body happens as we release energy where we have an excess and we increase energy where we have a deficiency. Basically, during practice, you will cleanse your body from any negative energy for example anxiety, anger, stress and as you eliminate these energies you will make space for new positive energy to replace it.

How do I do it?

  • It is important that when you try to balance, you keep your eyes still in one spot.
  • As you still your eyes, you should bring your attention inward and keep your mind still as you feel your body in the pose.
  • The less you think about it the more you allow your body to do what it needs to do!
  • It’s always good to focus on whichever part of your body is touching the floor and feel the strength of your body pushing the floor away.
  • Conscious Breath:  While holding a pose be sure to keep your breathing slow and gently controlled, this will help to keep your body steady.
  • Hold a point of focus: Before attempting to assume a balancing asana, find a stationary spot in the room to fix your eyes on. For example, a point on the wall/picture straight ahead of you. Hold your gaze on this point and steady yourself first before entering fully into the pose. As you slowly come into the pose, keep staring at that same point. This orients your body giving it a visual anchor, whilst greatly improves balance.
  • Concentrate on the area requiring the most activity: Whenever anyone comes into a pose requiring balance there will likely be one specific area of the body’s musculature that is most taxed in order to maintain it. Using the tree pose for example, the area most taxed will be the ankle and leg of the standing foot. While remaining in this pose, focus your attention to the ankle and leg. Feel each tiny muscle, nerve and reflex working constantly to keep you upright and balanced. Keep your mind focused on this area while remaining relaxed.

Don’t Try Too Hard!!!

Yoga for balance

Tree Pose ( Vriksasana )

Technique

  • Start standing on both of your feet and balancing.
  • Shift your weight to the left foot and bend your right knee resting the toes of your right foot on the floor, slowly bringing it off the floor little by little and see how far you can go.
  • If you need to keep the toes of your right foot on the floor, that’s fine.
  • When you’re ready to bring your right foot up higher on your leg and place the sole of your foot against the inner left leg.
  • Firmly press the sole of the right foot against your left leg. Turn the right knee outward to open the right hip.
  • As your balance improves you can challenge yourself more by bringing your hands over your head, gently stretching upwards, opening your back, ribcage and chest.
  • Stay in the pose for 10-30 seconds then eventually up to one minute. When ready, exhale and bring the right foot to the floor.
  • Repeat the position on the opposite side always.

Table Balance (Dandayamana Bharmanasana)

Technique

  • Begin on your hands and knees.
  • Place your hands directly under your shoulders and your knees directly under your hips in Table Pose.
  • Keep your spine neutral.
    Gaze at a point between both of your palms.
  • Draw your belly button toward your spine engaging your abdominal muscles and without arching your back.
  • Extend your right leg behind you at hip height.
  • Extend back through the heel of your foot to lengthen your leg.
  • With your abdominal muscles engaged extend your right arm forward at shoulder height and extend into your fingertips.
  • Stay in the pose for 10-30 seconds then eventually up to one minute.
  • When ready, exhale and bring the right foot to the floor.
  • Repeat the position on the opposite side always.

Above all remember not to try too hard!!

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Yoga for golf in Leixlip

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. As Earl Woods tells his son, “What you’re looking for is a soft, flexible, fluid swing, that’s power.”

Book here

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Headaches? Survival kit for headaches

Survival kit for headaches

Headaches are one of the most common medical complaints. Most people experience them at some point in their life. They can affect anyone regardless of age, race and gender.

Headaches occur when we are subjected to triggers such as stress, emotional distress, high blood pressure, anxiety, depression, hormone fluctuations, allergic reactions and a reaction to certain medications.

Causes

A headache can occur in any part of the head on both sides of the head or in just one location. There are different ways to define headaches. It’s the swelling and constriction of the blood vessels in the head, face and neck that cause headache pain.

The good news!!!

Finding Relief: How Yoga Can Help

Because stress is one of the main headache triggers, finding ways to reduce and manage stress is an essential part of prevention and Yoga helps to reduce stress.

When the first signs of a headache strike practice soothing yoga postures. Having experienced headaches and migraines myself I have found the following poses the most beneficial.

If possible practice this sequence when a headache first come on but what you’ll find the most effective is to try doing the poses as a preventive measure on particularly stressful days.

Child’s Pose (Adho Mukha Virasana)

  • Kneel on the floor with a bolster placed horizontally before you.
  • Let the knees spread apart wide, and stretch the trunk and arms forward.
  • Take hold of opposite elbows and rest your forehead on the bolster.
  • Close your eyes, relax completely, and remain in the pose for 3–5 minutes.

Reclining Bound Angle Pose (Supta Badha Konasana)

  • Place a folded blanket at the top of a bolster.
  • Sit in front of the bolster, facing away from it, and bring your feet together, letting the knees move all the way apart to the floor.
  • Add a folded blanket under each knee for additional support, if necessary.
  • Belt a strap behind your sacrum, over and around your hips and shins, and underneath your feet.
  • Tighten the strap until you feel a firm sense of support. Lie back on the bolster and rest your head on the blanket.
  • Relax and rest here for 5–10 minutes.

Bridge Pose with Bolsters (Setu Bandha Sarvangasana)

  • Lie on your bolster with your shoulders and head resting on the bolster also.
  • Place a folded blanket under your head. Rest the arms alongside your body allowing the shoulders to drop and relax.
  • Breathing slowly for 10 breaths and stay in this position for 5–10 minutes.

Legs Up the Wall Pose (Viparita Karani)

  • Sit on the floor and turn onto your right side, propping yourself up with your hands. Arrange your lower back on the bolster or a few rolled up blankets.
  • Lift your legs up and inch up closer to the wall until the back of your legs rests on the wall. It’s a little tricky to get into a first but once you’re in it it’s worth it!!
  • Adjust your position on the bolster so that the lower back feels lifted and supported. You may want to place a folded blanket under your head. *(This pose is an inversion so leave it out of the sequence during menstruation.)

Corpse Pose (Shavasana)

  • Place a folded blanket under your head and a bolster under your thighs.
  • For optimum comfort place a blanket over your body.
  • Breath very slowly through your nose for 10 breaths allowing your body to release and let go of the pain with each exhalation.
  • Close your eyes and rest here, letting your body relaxing your entire body for 5–10 minutes
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Yoga for Anxiety

Yoga for Anxiety

Belly Breathing/Abdominal Breathing

Anxiety tends to manifest itself as tension in the shoulders and abdomen, from continuous breathing mainly in the upper chest and collarbone region. Constantly breathing like this can signal to our sympathetic system that we are in stress. To counter that, try breathing into your belly, which allows the diaphragm to properly descend and expand, stimulating the parasympathetic system (our rest and digest mode!) and helps shift us into a calmer state.

Technique: Lying down, place your palms fingertips touching lightly on your belly and begin to slowly breathe through your nose. As you inhale, feel your belly rising, pause briefly then exhale, feel your belly fall and pause briefly. Try to breathe as slowly as possible without force. and then fully let it relax as you breathe. You should notice your fingers parting as your belly rises and touching at the end of the exhalation. Do this for 5 minutes. It’s a wonderful practice to calm your mind anytime and before sleep, at night if you’re finding it difficult to switch off your mind.

Some Yoga Postures for Anxiety.

Child’s Pose or Balasana in Sanskrit

Child’s pose is a deeply restful and relaxing pose. Kneel on your mat, sitting back on your heels. Supported by your hands, bring your head to the floor, or supporting it with a blanket or cushion and laying your hands alongside your feet with the palms facing up. Release through the shoulders, relax the body, and focus on the breath. If you have difficulty sitting on your heels in this pose, place a thickly folded blanket or towel under your feet allowing your toes to hang over. You can also use a bolster or thick cushion, which will be hugged in the child’s pose, making it particularly nurturing.

Cat/Cow sequence

The bulk of our nerves run along the spine. When we calm our nervous system, the entire body relaxes. The power of yoga is that it stimulates the parasympathetic nervous system (rest and digest) and calms the fight-flight response of the Sympathetic Nervous System. The Cat/Cow pose nourishes the nervous system and instantly relaxes the body, releasing tension trapped in the spinal cord

Technique:

To practice the pose, come onto all fours with your hands below the shoulders, fingers spread, and knees below the hips. Synchronizing breath and movement, inhale as you lower the belly and draw the shoulders together, opening the chest whilst looking up (Cow Pose), then arch the back up towards the ceiling as you exhale, drawing down the head to look at the navel, as you move into the Cat Pose. Repeat these movements several times making them fluid and slow, mindfully moving through it with your breath, as if you’re in a moving meditation. You can close your eyes to bring your attention more inward. Repeat approximately 8-10 times. A deeply relaxing and enjoyable sequence.

Seated Forward Bend.

Sit on the mat with your legs stretched out in front of you. Inhaling extend your arms up and exhaling reach forward towards your toes. Fold forward over your legs. Draw your shoulders away from your ears and lead with your breastbone. Use a bolster to support your head and bend your knees if you find this pose challenging or hurting your back. Stay here for a few minutes and then slowly go back to sitting.

Feeling anxious

Through Yoga, we can intentionally work on releasing stored emotions to diminish anxiety. Yoga involves mindfulness, deep breathing and focusing the mind. This can effectively help us when dealing with anxiety.

Anxiety is a broad condition that encompasses a huge range of meanings. For some people anxiety means a hint of nerves before heading into a meeting, for others, anxiety is a debilitating condition that includes worry or panic, the kind that makes it impossible to leave your home.

Many of us at different stages of our lives experience anxiety. We can face daily demands and overwhelming difficulties sometimes that can cause seemingly uncontrollable feelings of anxiety and fear. When you feel this way, it’s healing to calm yourself and to reclaim your sense of self and well-being. For centuries, yoga has offered a quiet retreat away from life’s pressures and has enabled us to reconnect to our inner peace.

Regular yoga practice has been proven to calm stress, improve concentration, and reduce the symptoms of anxiety. Before long, you’ll free yourself from the anxiety and fears that hold you back and learn to live with a more open heart and resilient mind. Just as yoga helps you feel more at home in your body, the mental and physical practices in yoga help increase our sense of contentment in life.

Anxiety can be a difficult emotion to let go of. It demands a lot of self-reflection, opening up to vulnerability, an understanding of what anxiety feels like in your body and how to move through it.

Acceptance

The first way to move toward acceptance is to ask “What is my anxiety trying to teach or show me?” Reflecting on this question may help us find a new perspective from anxiety being a “bad” thing that we have to get rid of, to something that gives us an opportunity for growth. This changes everything. This can give us the opportunity for growth in areas that we have not yet reached.

Most of the time when we try to resist or control something, it’s because we do not feel safe. Reminding ourselves that everything that is happening is for our personal growth and benefit, this can help us to relax a bit more and trust in the timing of our lives

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Top Tips choose your Yoga style!

Top Tips

  • Choose your yoga style, there’s one to suit everyone.
  • Find a good yoga teacher.
  • Wear loose comfortable clothing (that stays on)
  • Keep a practice journal. Yoga classes are full of little comments and insights that smooth over life’s rough edges and change the way we see ourselves.
  • Make a comfortable, warm space in your home for your practice.
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Improve flexibility through Yoga

The importance of the Fascia to our flexibility

Improved flexibility is one of the first and most obvious benefits of yoga.

With continued practice comes a loosening of the muscles, and connective tissues and the fascia. Unlike other exercises, yoga increases the flexibility and fluidity of the fascia.

What is the Fascia?

The fascia is a connective tissue network that holds the human body together. This is thought to be one reason that yoga is associated with reduced aches and pains.

The tension in your body like slumping your shoulders forward prompts the fibroblasts (the most common cells found in connective tissue) to make more fibres that will arrange themselves along the line of stress. These thicker fascial fibres form a barrier that slows down essential food from reaching your cells. You’ll get enough to survive but the function will slow down.

Emotions held in the Fascia

All past traumas are stored in the fascia. These traumas literally warp the natural form of the fascia and deform it which means we stay in the damaged position. When the fascia has thinned the memories of those events surface and are brought to light so as to finally release the person from being held in the past.

Yoga helps to build muscle mass and or maintain muscle strength, which protects from conditions such as arthritis, osteoporosis and back pain. During a yoga session, the joints are taken through their full range of motion, squeezing and soaking areas of cartilage and bring fresh nutrients, oxygen and blood to the area which helps to prevent conditions like arthritis and chronic pain. Without proper sustenance, neglected areas of cartilage will eventually wear out and expose the underlying bone. Numerous studies have shown that asanas (postures), meditation or a combination of the two reduced pain in people with Arthritis, Carpal Tunnel syndrome, Back pain and other chronic conditions.

New research shows that this web of proteins runs down through the membranes of each cell and connects both aspects of the connective-tissue web through the cytoskeleton to the cell nucleus. This means that when you’re doing yoga stretches you are actually pulling on your cells’ DNA and changing how it expresses itself. Thus, the mechanical environment around your cells can alter the way your genes function.

Remember we are more like a plant than a machine!!!

Why the Fascia is so important in improving our flexibility

The fluid fascial network that lives between each cell in your body consists of bungee cord–like fibres made mostly from collagen and elastin.

These fibres run everywhere and they are thicker in certain areas such as tendons and cartilage and looser in others like breasts. We are grown from a tiny seed, a single cell or fertilized ovum and not glued together in parts. This seed contains sufficient instructions (given the proper nourishment) to create a helpless, squalling baby, who turns into an energetic toddler, a teenager and then finally a mature adult.

Benefits – It stretches the groin, lower backights or quadriceps, hamstrings and hip flexors.

Technique

  • Step your right foot forward between your hands, align your right knee over the heel.
  • Then lower your left knee to the floor, keeping the right knee fixed in place, slide the left back until you feel a comfortable stretch in the left front thigh and groin.
  • Turn the front of your left foot to the floor.
  • Draw your shoulders away from your ears.
  • Place your hands either side of your foot.
  • Draw the tailbone down toward the floor and lift your pubic bone toward your navel.
  • Lift your breastbone towards the sky, opening the chest.
  • Repeat on the left.
  • You can build up to stay for approximately a minute. Breath slowly as you stay in the posture.
  • More about the Fascia…..

As we continue to practice yoga the fascial fibres slowly thin out over weeks, sometimes months but the mucus can change to a more liquid state in as quickly as a minute resulting in less pain, more feeling, and less resistance.

You can harness your yoga practice. It’s a great tool to get fluids and information flowing to their maximum sensitivity and adaptability. The traditional biomechanical theory of the musculoskeletal system says that muscles attach to bones via tendons that cross the joints and pull bones toward each other restricted by other “machine parts” called ligaments. But all these anatomical terms and the separations they imply are believed to be false.

No ligaments exist on their own instead they blend into the periosteum (vascular connective tissue) that serves as clingfilm around the bones and the surrounding muscles and fascial sheets. What this means is that you weren’t assembled in different places and glued together instead all our parts grew up together within the glue.

So it makes perfect sense that if we work with the fascia we will experience a more loose, flexible, stronger and pain-free body and mind.

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Have you tried Yoga for Sinus relief?

Suffering from sinus headaches, runny nose, or congestion?

This time of year can be particularly bad for some people. Yoga can help!!

Yoga restores the balance in your body and provides relief from migraine attacks and allergic nasal conditions. Sinus congestion, also known as rhinitis, can be caused for many reasons, viral infections, allergies, tooth infections, nasal polyps, sensitivity to dry, cold or damp air and many other triggers. For some people it’s chronic and for others it’s occasional, but for everyone it’s universally unpleasant, leading to headaches, lost sleep, exhaustion and poor concentration. Hot yoga is better avoided when the sinuses are congested because heat will just irritate the tissue

What can you do to help?

Pranayama or Yoga Breathing

There are many forms of pranayama practices but one that is clinically proven to relieve sinusitis is alternate nostril breathing.

In 2013 a study published in 40 people who practised it for 40 days reported that symptoms of nasal drip, headache, itchy nostrils, sinus pressure and other symptoms improved by an average of 50 to 70 per cent. The researchers attribute the improvement to increased oxygenation of the nasal tissue.

Technique – Alternate Nostril Breathing

  • Sitting comfortably with a straight back. Place your thumb your right nostril and close it, now inhale through the left nostril to a count of four.
  • Hold to a count of sixteen, then release the right nostril while blocking the left with the middle finger.
  • Exhale through the right nostril to a count of four.
  • Repeat 10 to 15 times.
  • You can adapt the timing and duration to your own capacity, most importantly listen to your body.

Postures or Asanas in Sanskrit to help.

Postures called Inversions, such as the downward facing dog, Sarvangasana (shoulder stand) and Halasana (plough pose) help move the build up out the sinuses and upper respiratory tract, and to the oral cavity by stimulating circulation.

Standing poses such as twists and forward and backwards bends stimulate points along the spine, the thoracic area and energize the lung meridians which help clear the sinuses.

Neti Pot

A neti pot is used to flush the sinuses with salt water.

Neti pots are available in most pharmacies and health food stores with pre-measured saline packets. They’ve been proven highly effective in preventing infection, soothing sinuses and preventing colds and infections. Whether you use a neti pot or a squeeze bottle, the goal is to shoot the water up into one nostril, have it circulate at the top of the nasal cavity, and run down the other nostril. Then reverse. It feels a little weird at first but keep at it and you’ll soon feel the benefits!

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Yoga for Golfers

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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Feeling anxious?

Feeling anxious?

Through Yoga, we can intentionally work on releasing stored emotions to diminish anxiety. Yoga involves mindfulness, deep breathing and focusing the mind. This can effectively help us when dealing with anxiety.

Anxiety is a broad condition that encompasses a huge range of meanings. For some people anxiety means a hint of nerves before heading into a meeting, for others, anxiety is a debilitating condition that includes worry or panic, the kind that makes it impossible to leave your home.

Many of us at different stages of our lives experience anxiety. We can face daily demands and overwhelming difficulties sometimes that can cause seemingly uncontrollable feelings of anxiety and fear. When you feel this way, it’s healing to calm yourself and to reclaim your sense of self and well-being. For centuries, yoga has offered a quiet retreat away from life’s pressures and has enabled us to reconnect to our inner peace.

Regular yoga practice has been proven to calm stress, improve concentration, and reduce the symptoms of anxiety. Before long, you’ll free yourself from the anxiety and fears that hold you back and learn to live with a more open heart and resilient mind. Just as yoga helps you feel more at home in your body, the mental and physical practices in yoga help increase our sense of contentment in life.

Anxiety can be a difficult emotion to let go of. It demands a lot of self-reflection, opening up to vulnerability, an understanding of what anxiety feels like in your body and how to move through it.

Acceptance

The first way to move toward acceptance is to ask “What is my anxiety trying to teach or show me?” Reflecting on this question may help us find a new perspective from anxiety being a “bad” thing that we have to get rid of, to something that gives us an opportunity for growth. This changes everything. This can give us the opportunity for growth in areas that we have not yet reached.

Most of the time when we try to resist or control something, it’s because we do not feel safe. Reminding ourselves that everything that is happening is for our personal growth and benefit, this can help us to relax a bit more and trust in the timing of our lives

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Benefits of Yoga poses for back pain

Yoga poses can help you build strength and flexibility, which can ultimately help alleviate your back pain. A study on the effect of Iyengar yoga (a type of yoga) therapy for chronic low back pain showed that patients experienced less back pain after doing Iyengar yoga for at least an hour and a half every week for 16 weeks.

Keep in mind that after doing yoga, you may feel a little sore the next day, but that’s normal. Soreness should go away within a few days. Doing yoga poses should never cause pain, numbness or tingling. If you feel any of these symptoms, stop immediately.

Back pain

Some Back Problems that can be helped with Yoga Therapy

An acute strain can be caused by a trauma, an injury or overstretching the muscles. A strain produces symptoms of mild to moderate pain, muscle spasms, decreased muscle strength, and reduced range of motion. Chronic strains are usually the result of overuse–prolonged, repetitive movement of the muscles and tendons, and can lead to tendonitis. A gentle practice of spinal lengthening, forward folding and back bending poses will circulate blood and energy to help heal a strained back and alleviate pain. Yoga poses that promote good posture, strengthen the abdominals and stretch the hamstrings will also be helpful.

herniated disc occurs when the nuclear pulposus, the inner material of the disc, pushes through a tear in the disc’s membrane and compresses the nerve exiting the spinal cord. Ninety percent of disc herniations occur in the lower two lumbar vertebrae where the spine has the most flexibility. Symptoms of a herniated disc include pain in back and/or leg; stiffness, numbness, weakness or tingling in leg or back; and/or shooting pain down leg. With a posterior (backside) disc herniation, backbends, yoga pose will help reduce inflammation and help press the nucleus back into the disk.

Sciatica occurs when the sciatic nerve becomes compressed, most commonly due to a herniated disk in the lower lumbar spine. Inflammation, stenosis (narrowing of the spinal canal) and tight piriformis muscles (deep muscles in the buttocks) are other common causes of sciatica. Compression of the sciatic nerve can cause one-sided numbness, tingling or pain in the sacrum, buttock, and back of the leg. Specific yoga poses can help these symptoms.

Spondylolisthesis is a condition when a vertebra slips forward over a lower vertebra due to a congenital defect or fracture. It usually affects either the fourth or the fifth lumbar vertebra in the lower back. In some instances, this may lead to spinal cord or nerve root compression, back pain, and numbness or weakness in the legs. The low back pain that results from Spondylolisthesis can be reduced by gently stretching the lower back, hips and hamstrings and then by slowly strengthening the back muscles and abdominal muscles. You also want to choose postures that focus on good spinal alignment.

Bone and joint diseases (osteoporosis, ankylosing, osteoarthritis) can cause degeneration, bone fractures, stenosis, inflammation, and spinal nerve compression. For osteoporosis, weight-bearing yoga poses and specific joint care movements can be used to build bone mass and to help stabilize the bones and joints

Yoga Poses for Back Pain

Even the simple poses can help you reap the benefits of yoga. However, these poses and the number of times you do them every day are general guidelines for how to maintain a healthy back.

KNEES TO CHEST

Interlink your fingers aide your knees slowly towards your chest ,always move one leg at a time Stay for 4-6 Breaths

Hare

Place a cushion or yoga block under your forehead for height and support of your neck and shoulders. Ensure your elbows are straight and stretch your arms forward. Stay for 6-8 Breaths

Cat

Round your back moving it towards the sky. Tuck your tailbone under and move your chin towards your chest. Stay for 3-4 Breaths

Cow

Allow your lower back and ribcage to sink towards the floor. Lift your breastbone towards the sky and move your shoulders away from your ears. Stay for 3-4 Breath

FISH

Place a rolled up mat or bolster under your back, from your lower to your head. Place a cushion under your head. Rest your arms by your sides, palms facing upwards. Draw your shoulders away from your ears. Now as you breath deeply allow your shoulders to sink towards the floor and you will begin to feel your chest to stretch and open gently.

Yoga Therapy for Back Pain

What does Yoga Therapy involve?

An initial consultation is held with all clients. Yoga therapy is a private one to one session with a qualified Yoga Therapist. A skilled yoga therapist can help you develop a range of tools for improving your well-being and guiding you to a pain-free place. A tailor-made home program is designed for you.

The best and safest way to practice yoga for back pain is with the guidance of a qualified Yoga Therapist.

What are the benefits of Yoga therapy ?

 Yoga therapy is sometimes viewed as just another form of yoga which simply modifies the poses to a person’s individual needs and limitations. However, Yoga Therapy has a lot more to offer than that.

How long do Yoga therapy sessions last?

You can expect that the initial consultation would be between 60 & 90 minutes. This Yoga Therapy can offer effective healing, the key is to be willing to treat your healing as a process.

Yoga Therapy can offer effective healing, the key is to be willing to treat your healing as a process.

Yoga Therapy Booking and Cost

The initial Yoga therapy consultation session is €75.

Following on from this with 60-minute sessions which cost €65.

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

Contact a Yoga Therapist

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