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  • Jane

    1) Lie on your back

    concentrate on your breathing

    count the length of the inhale – hold 1 for the pause between the breaths and count the exhale

    Focus on extending your exhale

    expand your rubs with the inhale and go down with the exhale

    Do 6 conscious round of breaths

    jane 1

    2)  Standing feet hip width apart – raise ONE ARM ONLY above your head and go Forward as in the video – do this X 3 then the other arm X 3

    3) have your feet a metre apart and interlock your hands behind on the exhale go forward raising your arms towards the back of your head

    Close your eyes when going forward and focus on increasing your exhale – hold for a count of 3

    Forward bends are calming

    4) Lie on your back

    Raise both knees on the inhale and exhale as you lower X 6

    Apanasa is very balancing and good for your core strength  

    5) Focus on your breathing with your hands above your chest and feel the ribs expand and u inhale and exhale – count the duration of the breaths and increase the exhale – be aware of the pause between the breaths

    6) Twist

    Cross your left knee over your right

    Adjust your hips slightly by moving to the left

    Take your knees over to the right on the exhale

    Stay there for 6 breaths

    Extend your exhales

    Then rotate your left arm around the body – exhale as the arm goes down and inhale as arm goes up

    X 1 in each direction

    Lie and relax your arms and shoulders

    Always create space between your ears and shoulders

    Repeat with the other leg and arm

    7) Forward bend

    Cross legs and go forward X 6 breaths

    Then cross legs in other direction and go forward X 6

    8) Rest – relaxation breathing

    If you don’t have a bolster to open your chest just lie on the floor and focus on your breathing with your eyes closed

    1. Inhale to a count of 4

    Exhale to a count of 4

    Four times

    2. Inhale to a count of 4

    Exhale to a count of 6

    Four times

    3) Inhale to a count of 4

    Exhale to a count of 8

    Four times

    Magnesium supliment

    This is very good – take one small spoon ( inside ) with water –  before bed it will reduce the cramps – only get this brand and the powder

    jane 9

    Uttanasana

  • Lower back issues

    Lower back issues

    1) Lie on the bolster opening your lungs and focus on your breathing

    Count the length of your inhale – an awareness of the pause and the length of your exhale.

    Increase your exhale – while doing the ujayii breath 

    Feel the rib cage expand with the inhale and contract with the exhale

    Create space between your ears and shoulders 

    Pull in the Agni below the naval at the beginning of the exhale 

    6-12 complete rounds of breath 


    2) lie sideways on the bolster opening your lower ribs 

    Rest your head on your arm

    Raise your arm overhead to the floor on the inhale and lower on the exhale

    Coordinate your breathing with the count

    X 3 and then rotate the arm around the body


    3) Before changing to the other side – lean back slightly and stretch the arm above the head and stretch your leg out and breath deeply always with the intention of extending ( comfortably ) the exhale and pulling in slightly at the Agni at the start of the exhale

    With the inhale feel the back as side ribs expand 


    4) place the block under your sit bones – on the edge and more onto the bottom muscle – stretch one leg out slowly and stay for no longer than one minute

    Slowly bring the legs up – remove the block and lie on your back for 6 rounds of breath 


    5) Bring your knees onto your chest on the exhale allow your finger tips to slide down your thighs as you take your feet almost to the floor X 6 on the inhale 


    6) Draw big circles with your knees around your body with a conscious connection with your breathing 


    7) hands under shoulders – make space between your ears and neck – feet turned out X 6 breaths 


    8) open your hands out further and straighten up your arms 


    9) yin yoga forward bend X 6 breaths each side


    10) twist with left leg over right – tuck hip under to left – breathe X 3 then rotate arm around body 


    11) give your self a hug and say out loud well done! And that’s more gods success than mine 


    12) Bolster under your knees and cover your self to keep warm relaxing your whole body with a smile of gratitude for the love you are extending to yourself and the planet 

  • Loneliness increases heart disease 

    Loneliness increases heart disease 

    People who are alone and lonely are at greater risk of heart diseaseBy Carina Storrs, Special to CNN
    Updated 0147 GMT (0847 HKT) April 21, 2016

    People who are lonely or socially isolated have 29% higher risk of disease, new study finds

    Earlier research found being alone could increase the risk of premature death by 50%

    People who are alone may be less likely to eat well, exercise and see the doctor

    (CNN)Loneliness and social isolation can impact a person’s health, causing problems ranging from high blood pressure and being overweight to cognitive decline and even an increased risk of dying at a young age.

    New research has now put a number on how this can affect someone’s risk of heart disease and stroke specifically.

    Researchers at the University of York found that people who are isolated — meaning they have few social connections — or feel lonely have a 29% higher risk of having heart disease and 32% higher risk of having a stroke when compared with their peers who were either well connected or at least felt like they were well-connected.

    To arrive at these numbers, researchers combined data from 23 studies that altogether included more than 180,000 adults living in high-income countries in North America, Europe, Asia and Australia.

    The studies had assessed the level of isolation and loneliness among the participants and monitored them for between three and 21 years to see whether they developed heart diseases, such as a heart attack, or suffered a stroke.

    http://www.cnn.com/2016/04/20/health/can-loneliness-lead-to-heart-disease/index.html

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