I recently returned from teaching a yoga retreat in Umbria with an overwhelming sense of having left something behind. Not a belonging, something was missing inside. It wasn’t worrying I just felt different. Retreats are about taking time out to recharge, rest and yes the aim to come back with a greater sense of wellbeing but this sensation was weird. Then I realised I had unplugged, lost the buzz and the weird sensation was actually a sense of calm an ease in my mind and body. Read more at www.thriveglobal.com/stories/10985-lose-the-buzz-and-gain-balance
"Prana is the Life force that, like oxygen, fans the fires of our metabolism, Tejas, which, by transforming food into nutrients and experiences into experience, creates a feeling of well-being, lustrousness and health, Ojas"
Anna Mikheeva While on retreat at Monestevole we eat freshly prepared, organic, local, seasonal and traditional foods. Your accommodation, a 40 hectare working farm surrounded by the beautiful woodlands of Umbria. The air is clean, the scenery picturesque and a feeling of peace and tranquillity resides here. For those few days we come together as part of a community, we eat together, practice yoga together, spend time together and live together with one aim to Restore, Relax and Renew. Come and join me on retreat to restore vitality, create space to relax and renew the power of connection in the body, in the community and in life. There are still a few places left on this retreat to a very special place. If you would like further details click here Over the years people have suggested I write a book or make a DVD of my practices, thoughts etc to help them practice at home. To me that is a huge task, so I have finally made a mini step towards creating " Get WELLthy " : Mini Self -Care plans comprising of 7 two minute actions to practice and use to promote your own good health and well- being. The first Get WELLthy Plan is the Stress Combat Plan - 7 steps to help alleviate stress from both mind & body and build stress resilience. What I call bouncebackability - how to bounce back from set-backs and, if things don’t go according to plan, then make another plan. From Worrier to Warrior is one of the 7 steps in the Stress Combat Plan for you to try: From Worrier to Warrior: What can you do when you get so bogged down with thoughts that you can't think straight? Worry breeds worry. Just remembering times when there has been a fog of thoughts racing, multiplying, causing chaos in my head can bring back memories of being indecisive, worried, anxious or overwhelmed about making that right decision. Create space in 2 minutes and watch that fog clear Close your eyes and start to breathe slowly in and out through your nose. After 4/5 breaths inhale and PAUSE for 2/3 seconds before exhaling. Repeat this a few times and start to tune in to what you are experiencing during the PAUSE - it's simple it's just that a PAUSE - SPACE. Now feel what happens after the pause when you exhale. Does your body soften, relax, do your shoulders sink or face relax. What else? keep watching. Practice this for 2 minutes then tune in to what's happened to the thoughts? Is your mind clearer, calmer, do you feel less heavy, less burden, can you make that decision now? The create space action is a way to help clear that fog of unhelpful thoughts by breaking the link between them, reducing their perceived power over you. It gives you space to connect to your inner wisdom, those gut feelings, instincts that only work for your benefit and your interest, guiding you to make the right decision or take the right course of action. So, like those ancient great warriors who used their natural abilities and instincts to win battles, with practice you can learn to tap in to your inner wisdom and gain strength, focus, confidence and courage to know and do what is right for you and avoid the stresses of overthinking. That's when you move from Worrier to Warrior. Namaste Each time we practice yoga we are given an opportunity to observe ourselves. The physical movements we go through on the mat expose much more than muscle weaknesses or strength. Our reactions and aversions to challenging poses, our attachments and ego trips when we are successfully or competently achieving a pose are all reflections of how we navigate and handle our day to day life. So something struck me the other day, after a conversation with a student, when I heard myself saying yet again " you don't leave your practice on the mat when your finished and get off it - you are your practice - so it comes with you". It made me think about how my own yoga practice reflects this, how is it translated into my day to day life? Here is a week of yoga practice I recored recently. Day 1 and 5 may be what most will see is a traditional yoga practice but what about the other days? With a little awareness and the right attitude we can all draw on our yoga practices and incorporate them into our everyday actions, so life as it unfolds minute by minute, day by day becomes a living yoga. That self- care bodywork with a tennis ball becomes an asana practice , some moments of quite reflection when things get rough -meditation, a walk the opportunity for a moment of gratitude or the seed for mindfulness. A chat and a cup of tea, well that's it in a nutshell, to open our hearts and give the present moment to others in need is the truest most authentic practice of yoga.
I think it was meant that I met my neighbour's widow again yesterday, before I finished this post. Our conversation gave me the way to end this post. Her words to me carry the message I wanted to convey with this post. " I miss him so much, I feel numb, we were together 63 years and I know I can't but if I could I would live all those 63 years, good and bad, over again and this time APPRECIATE EVERY MOMENT." It was a stroke of luck the other day that this picture - taken as I practiced fallen warrior - would capture one of those special moments in my practice - those moments I call "light bulb" moments. Although fallen warrior implies defeat, surrender, broken... this pose actually needs upper body & core strength, open shoulders & hips as well as balance. So to practice fallen warrior we are exploring ways to build those qualities to heal and grow strong. However this type of pose can create feelings of struggle, vulnerability or stubbornness - a sheer determination to hang on in there and " hold" ourselves in the pose. This picture catches the moment when instead of the usual position of looking directly forward I bow my head to earth...... wham ...the light bulb moment...... surrender but not a show of defeat. That moment when you "drop in", connect, surrender to a much powerful force than an enemy. In that union here I am strong but with ease, my heart open to all friend or foe, fearless showing vulnerability is an opportunity to grow not a weakness and I am humble bowing to that greater power. That power that has taken me from fallen warrior to a free spirit in a moment. Namaste. I have attended several yoga retreats over the years and have reaped the benefits of immersing myself in practicing yoga every day in an environment which restores, relaxes and heals. The nature, the sunshine, the delicious healthy food, being away from the stresses and strains of modern life all combine to offer a transformative experience and an effective way to recharge your life .So this year I decided I would broaden my teaching experience and start my own yoga retreats. My first retreat was a couple of weeks ago at Tribewanted Monestevole in Umbria, Italy and the experience turned out to be something I will remember always. Monestevole itself is beautiful and offers a unique opportunity to connect with nature and others in a very special way. Sharing mealtimes, washing up duty, helping out with the animals or in the garden, Monestevole has a way of creating that sense of community that may be missing in our busy city lives. Our group was made up of people from the UK, Germany and Italy. One woman had never done a yoga class and decided to join the retreat to try it out. Another had done a couple of casual classes, another hadn't practiced for years. This small mixed group of beginners and more seasoned practitioners had the opportunity to practice together twice a day and explore yoga at a level suited to their own needs. The morning yoga workshops, to discuss and explore the yoga tools we can practice to change, grow and heal, combined with the evening therapeutic and restorative yoga practices, made it a truly holistic experience. There was free time in the afternoon to do whatever you liked to make the most out of your day, walking, swimming, connecting with nature or just lying in a hammock reading and chilling. Then there was the evening “get together” for food, chat and music. Something happens when a group of like-minded individuals gather together in a beautiful location to share the practice of yoga. New friendships blossom and being in a new and different place creates an opportunity to see the world, and yourself, in a new perspective. Not only do you find your own inspiration, but you come back to the hustle and bustle of everyday life with renewed energy and optimism. For me as the teacher it was hard work – I had been told this by friends who have run retreats for years. But wow what a magical experience. In all my years of teaching I have never felt such a strength of connection and union as I did as the yoga sessions progressed and developed throughout the 4 day retreat. I started with a group of 15 individuals and ended with my little ”tribe”. Reminding me that although everyone is unique, we are all connected and it’s that connection we all seek throughout our lives – that’s what makes us complete. Would I do it again - absolutely - Monestevole 2016 is already being planned. My deepest gratitude to Monestevole and my little “tribe” for giving me a unique teaching experience which will stay with me always. Namaste "rock solid core" "bust a gut - core strength" "hard core abs" are some of the sayings we are familiar with to promote that "hard as steel - flat as a pancake - six pack abs" image we associate with a strong core. Strong, toned muscles at the core of your body support good health but that doesn’t mean we should create a core which is so strong it cannot release. As well as contributing to lower back issues continued tightening of the abdomen hardens the abdominal organs and can aggravate digestive issues, hormone issues & chronic stress. In my last blog I explained there are four elements to achieve a happy, healthy & strong core body - a core body which has both the capacity to engage and also release. * Awareness (i.e.is there chronic holding? Laxity. Do we alternate between the two? What other messages does the core have for us?) * The capacity to release after engaging * Strength (of the deep intrinsic abdominals and psoas – without shortening) * Flexibility that works in concert with strength So how do we put these for elements into practice? The first two parts of this practice are subtle and may take time to cultivate especially if you are used to feeling strong sensation with core work. Awareness - the Movement of the Abdomen: You can try this seated or lying on your back with your knees bent hips-width apart. Place one hand on your lower abdomen ( the area just above the pubic bone to just under the navel) and the other hand on your upper abdomen ( the area just above the navel ) Notice how your abdomen moves as you breathe in and out, Feel the swelling and settling sensations on the inhalation and the exhalation. Do you feel any tightness or constriction in the upper or lower abdomen under your hands ? If your not sure whether your holding tension - try tensing the abdomen by pulling the muscles in for about 3 seconds, then release. Do this 2/3 times and notice the different sensations between tension and relaxation there. Spend several minutes watching how the abdomen billows outward in all directions - up, to the sides and into your back body on the inhalation and on the exhalation it retracts back but does nor contract. You may also notice how the retraction has tone and firmness without becoming rigid or hard. You can practice this awareness exercise at any time or follow it with the next step below. Remember if you have been focusing on core strength for a while you may be in a "holding pattern" and find it difficult to feel the softening which comes with release in the core. Working with the breath developing the capacity to release and engage the deep core muscles: Again this work is sometimes very difficult to feel but with practice you will start to connect to the natural movement of the core body with the breath. In the same position as before start breathing into your abdomen for several rounds. Then bring your attention to mula bandha, your root lift ( the tissues in your pelvic floor between the anal sphincter and the urogenital muscles ) on an exhale engage and lift mula bandha up towards the level of the top of your pubic bone ( where the little finger of your bottom hand is resting) and release a little on an inhale, do this for a few breaths. You can now add in uddiyana bandha, your navel lift, by taking the deep abdominal muscles and lifting them lengthwise up your body. First try lifting lower uddiyana bandha (the area under the bottom hand from the top of your pubic bone to just behind the navel) practice for several rounds engaging and lift (not a pull back) on the exhale. releasing a little on the inhale. Then add upper uddiyana bandha (the area under your top hand from just behind the navel) for a few breaths again engaging and lift on the exhale, releasing a little on the inhale. You can then unite them all together engaging and lifting mula bandha, then lower uddiyana bandha, then upper uddiyana dandha on an exhale and releasing slightly on an inhale. After sometime you may start to connect with the wave and flow of the bandhas with the breath. Build a healthier core that's strong and flexible, try this variation of Plank pose. Start in Downward-Facing Dog, on an exhale draw your right thigh in towards the right side of your chest, on your next exhale, draw your shoulders over your wrists coming in to hanging plank. You can stay here or challenge the psoas and core by crossing the right thigh over the body aiming the right knee towards the left armpit. Lift your throat so that your neck is in optimal alignment. Hold for several breaths, engaging your bandhas on the exhale (remembering this action from the practice above) . Return to Downward Dog and repeat on the other side. Release To release and rest. Finish with supported bridge after plank pose (you can also do this pose at anytime to release and rest). Lie on your back with your knees bent, place a block under your sacrum, relax your arms by your sides and breathe deeply for several breaths. Gently lift your hips, remove the block and lower down to the mat. For a few breaths feel and watch the body's response to your practice. :-)) Please note: I am not suggesting this replaces your current "core work" but to perhaps add this into your practice to help develop a happy, healthy as well as strong core body. When you pay attention to the sensations flowing through your body, you become more in tune with yourself and access an inner wisdom that's totally personalised for you.
Have you heard the saying “go with your gut instinct” or have you had a really strong “gut” feeling about someone or something, “butterflies” in your stomach before an important event, exam or meeting? Or have you found yourself thinking “don’t go into this posture today” “ don’t send that message now” At these times instead of questioning and arguing with yourself, listen and respond to the feedback from deep within yourself ……your gut. The Gut Housed in sheaths of tissue in the esophagus, stomach, small intestine, and colon, the gut, technically known as the enteric nervous system consists of 100 million neurons, more neurons than in the spinal cord! Sometimes referred to as the “belly brain” the ENS has its own intelligence and according to Michael Gershon, M.D., author of The Second Brain, it can work independently of any control by the brain in your head. The enteric nervous system doesn’t “think” in the cognitive sense—but it constantly affects our thinking. It sends and receives impulses, responds to emotional states, and records experiences. The ENS is also deeply connected to digestion, nervous system balance and immunity. The enteric nervous system manufactures more than 30 neurotransmitters, just like the brain, and in fact 95 percent of the body's serotonin, is found in the bowels. Serotonin has a powerful influence on mood and the guts serotonin system is so complex and intricate it contains 7 different kinds of serotonin receptors. From this we know that the gut has a strong influence on emotional issues such as anxiety and depression. The gut also manufactures its own opiates – endorphins which help protect us against pain. Research is also currently investigating how it mediates the body's immune response. Two – thirds of the body’s defences reside in the gastro – intestinal tract : your immune system first kicks into alert mode in the digestive tract. The Core Body Throughout the world’s healing and mystical traditions, the belly is seen as an important centre of energy and consciousness. Tantra yoga sometimes represents the navel as the home of rajas, or solar energy. Indian artists often depict their deities with a paunch as these large tummies are thought to be full of prana. Tai chi emphasises the lower abdomen as a reservoir for energy. From the Chinese viewpoint, the belly is considered the dan tian or ‘field of the elixir,’ where you plant the seeds of long life and wisdom. In yoga, our centre lies just below the navel, a spot many yoga teachers call the “power centre.” - the source of our vitality. In contrast, society has an obsession with flat tummies. Taut, toned abs are seen as the essence of health and beauty. On a psychological level we want to control our feelings, so we make our bellies taut and hard trying “to keep it together”. Soft bellies appear vulnerable; abs of steel don’t. Strong, toned muscles at the core of your body support good health but that doesn’t mean we should create a core which is so strong it cannot release. Take a look at the Buddha, in many paintings and statues, he doesn’t have “abs of steel. Gershon says “If there isn’t smoothness and bliss going up to the brain in the head from the one in the gut, the brain in the head can’t function,” So how can we achieve a happy, healthy & strong core body? We want to cultivate a combination of four things in the core: * Awareness (i.e.is there chronic holding? Laxity. Do we alternate between the two? What other messages does the core have for us?) * Strength (of the deep intrinsic abdominals and psoas – without shortening) * Flexibility that works in concert with strength * The capacity to release after engaging In conclusion, scientific research is backing what we’ve always had a gut feeling on, that our bellies are useful indicators of our intuitions, especially when we learn to relax enough to soften, trust and listen to them. Finally let’s take some time to listen to the wisdom of our bodies and cultivate “embodied awareness” Reference :The Second Brain by Michael Gershon: How the Gut’s “Second Brain” Influences Mood and Well-Being. To me, one of the best feelings in the world is a great belly laugh. Have you ever laughed so much your sides and face ache and you feel whacked afterwards while at the same time feel lighter mentally and emotionally uplifted??
Doctors have researched the benefits of laughter and found amazing results. Benefits of Laughter : 1. Reduces Heart Disease Laughing lowers blood pressure. People who lower their blood pressure , will reduce their risk of strokes and heart attacks. It is also great cardio workout, especially for those who are incapable of doing other physical activity due to injury or illness. It gets your heart pumping and burns a similar amount of calories per hour as walking at a slow to moderate pace. 2. Natural pain killer Laughter may ease pain by causing the body to produce and release endorphins the body’s natural pain killers. It may also break the pain-spasm cycle common to some muscle disorders. 3. Improves breathing You tend to take deep breaths in and out during heavy laughter which helps unclog airways and enhances inhalation and oxygen intake [source: Pattillo and Itano]. 4. Helps you lose weight According to researchers, laughing 100 times is equivalent to 10 minutes on a rowing machine or 15 minutes on the stationary bicycle [source: Godfrey]. When you are laughing, the muscles in your stomach expand and contract, similar to when you intentionally exercise your abs. 5. Gives good sleep Laughter can soothe tension, it can stimulate circulation and aid muscle relaxation, both of which help reduce some of the physical symptoms of stress such as insomnia. 6. Decrease stress A rollicking laugh fires up and then cools down your stress response. You benefit from reducing the level of stress hormones your body produces because hormone-level reduction simultaneously cuts the anxiety and stress impacting your body. It can also improve your immune system. Negative thoughts manifest into chemical reactions that can affect your body by bringing more stress into your system and decreasing your immunity. In contrast, positive thoughts actually release neuropeptides that help fight stress and potentially more-serious illnesses 7. Makes you look Young Come on now when does a frown make you look younger! A good laugh exercises your face muscles, that’s why your face aches afterwards. 8. Boosts relationships Laughter produces a general sense of well-being and increases personal satisfaction. It can make it easier to cope with difficult situations and also helps you connect with other people. |
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