Yoga Ayurveda Recovery

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  • Does it Come Back to Breathing?

    Does it Come Back to Breathing?

    My very first yoga class was with an Iyenga teacher in Pitt St, Sydney back in 1986 and she said to me “the answer Zoe is in the breath”….

    Given the smooth muscle properties and the control that the autonomic nervous system may have over the fascial network, perhaps a potential window into effectively dealing with increased myofascial tone can circle around to breathing.

    relax and breath

    Respiratory function is on aspect of the autonomic nervous system that we actually have direct control over.  We can change our breathing and help to elicit a parasympathetic response to allow for greater relaxation and potentially less overall tissue tone/tension, hopefully leading to more of a comfortable state of being a decreased threat perception.  Additionally, the role of the diaphragm in stabilizing the lumbar region cannot be overlooked and the fact that it shares a fascial connection with the quadratus lumborum (as well as the psoas major) and the transverse abdominus fibers invest themselves into part of the diaphragm means that the diaphragm is in a potentially prime position to have an influence over the thoracolumbar fascia, since both of these muscles invest into layers of that fascial structure.

    Thoracolumbar Fascia – An Area Rich with Activity

     

  • 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

  • Ayurveda Everyday 

    Ayurveda Everyday 

    When we hear Ayurveda, we quickly associate Ayurveda with herbs and ‘jaddi-puddi’, don’t we? But it isn’t all true. In fact, the truth about Ayurveda is that it is governed by the fact of what we eat, how we live, in which environment we live, and the state of our mental health. Ayurveda tells us of the framework in which we can modify our lifestyles to optimize our bodily functions. Ayurveda teaches us how to age with dignity and grace as Ayurveda emphasizes the role of mental health in maintaining physical health. Today, we share 15 simple and easy Ayurveda principles which you can add in your daily routine to help you feel fitter, healthier and happier. *Images courtesy: © Thinkstock photos/ Getty Images
    Ayurveda everyday tips 1-15

    India Times article

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