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Golden Thread Breath Golden Thread Breath

Golden Thread Breath – Breathing Techniques for Relaxation

Breathing is one of the greatest tools you have to stay calm and relaxed and keep adrenalin at bay whilst encouraging oxytocin and endorphin production. Breath is with you always.

Golden Thread

Especially beneficial for labour, relaxes, focuses the mind, calms nerves

  • Breathe in through the nose.
  • Exhale from pursed lips and imagine a golden thread spinning across the room.
  • Feel the thread lengthen across the room from the mouth with each out-breath.
  • Keep the mouth, jaw and shoulders relaxed.
  • Allow your mind to focus on the sound, feel and visualisation of this golden thread.
  • Imagine a small soft feather between your thumb and index finger.
  • Gently blow it away through pursed lips.
  • Feel the cooling air through your lips on the exhalation.
  • Repeat as desired until you feel calmer and body temperature cools.
April 24, 2013 1 Comment
Brown Stamp Throat stamp Heart stamp Solar stamp Sacral stamp Root stamp Crown Stamp AshtangaButterfly Chakra Img Yoga

Chakra Yoga

Firstly, What is yoga?

Yoga means union; to unite body and mind, emotions and soul. To bring us back to ourselves, connecting our higher self with our physical self. That union brings about an incredible sense of bliss.

When you synchronize your breath with movement, you disconnect from a chattering mind and tune into your heart, you will be present in that moment and nothing can take away that feeling of being grounded but totally high!

AshtangaButterfly

The 8 Limbs of Yoga

When we analyse these 8 principals we find the key to harmonious living encased within. Explaining these in a nutshell they are –

 

  1. Yama : external codes/ value system towards outside world – how to live in this world
  2. Niyama : internal codes/ how to maintain pure on internal personal  level
  3. Asana : Posture/ How I hold my body
  4. Pranayama : breath control/regulation of breath
  5. Pratyahara : withdrawal of senses / not being their slave
  6. Dharana  : fixing the mind on an object/directing attention /concentration
  7. Dhyana : Meditation
  8. Samadhi: Ultimate enlightenment/one with the universe/union with higher self

 

What is Chakra Yoga? 

So following the basics from above and if you have read a bit about the Chakras (Here) then you can see how we can link the two together.

There are many schools of yoga, many poses and styles. What I have done is simply played with what I know from yoga and chakra balancing and used the poses and breathing to match the energy we want to balance in each Chakra.

 

Below gives the qualities of each Chakra and the style and poses used.

 Root stamp

The Base/Root Chakra is about our grounding, our physical being and connection to the physical world. We work through our insecurities, financial and materialistic issues, family traits and past life karma. I like to use an energetic repetitive form of yoga, combining elements form Kundalini and Ashtanga Yoga. This style will build heat in the body, targeting the legs and strength; we also focus on balancing poses as these will teach you how to stay calm yet strong in order to achieve a goal. This Chakra is linked with the Crown Chakra as they both deal with our connection, one to the physical and the other to our faith, our spiritual connection. Combined together your energy is strong, unwavering and you can manifest and achieve what you desire.

Sacral stamp

The Sacral Chakra is about our emotional body, felling our way through life. For this Chakra we focus on free flowing, dance like movement to open us up the a flow of energy that would mimic the Sacral Chakra when Balanced. Like water we move with ease, become comfortable in our body. We also target the hips. Using a Yin Yoga Style to open the hips on a deep level, this poses can bring up a lot of emotional issues, some laugh some people cry. Either way it is a release. The hip openers are great to our Physical body, easing tension from the lower back and balancing the effects of a life sitting (driving, at work etc). This Chakra links with the Throat Chakra as they are both to do with expression, expression of your sensuality and emotions and free expression of your truth, communication.

Solar stamp

The Solar Plexus is about our personal strength, our will and ambition. You need a strong body and mind for this one. A dynamic style of yoga is best here, like a Hot Yoga or Yogalates. Working the core muscles also will build that feeling of strength that we want to tap into for this Chakra, it will also help you stand tall and be assertive. All the twists will help to cleanse the digestive system, another element to the Solar Plexus Chakra and build our inner fire, the heat we need to purify ourselves on many levels. We also work with Laughter Yoga and building a happy feeling. Yippy! This Chakra is also linked with the Brow Chakra as they both deal with intuition and gut feeling. When body and mind are working together you can really tap into your highest potential.

Heart stamp

The Heart Chakra is our love centre. This Chakra is our gateway to our higher self. I am sure you have heard the expression Love Heals all…. Well it is true! We just need to open our hearts to healing and love. For this Chakra I use a Vinyasa Flow style of Yoga to work on opening the shoulder and chest. We work on breath, the breath of life flowing in us with every pose we take, I ask you to move at your pace with your breath so you become aware of Heart Energy and how it works. It works on your level, when you tap into it and move with it. The heart also deals with relationships, with self and others, we use a bit of Partner Yoga to strengthen your connection with a friend lover or stranger. Starting to up the mediation as we move up through the Chakras, here we tap into the power of Heart Meditation. This Chakra is linked with your Higher Heart or Higher Self. Our ability to transcend and rise above obstacles and negativity. Opening up to an endless abundance that is there for us to use.

Throat stamp

The Throat Chakra is our communication centre, dealing with our expression and integrity. We learn to open up to the truth and to express ourselves freely with our causing harm. By focusing on our spine and back bends we are reenergising our nervous system. This will allow our body to trust more, to trust our intuition and energies around us. Back bends are challenging poses, I will break this workshop into levels and if you prefer you stay with the modifications, it will still work with your individual energy you do not need to do contortionist poses to this to work! We will also work on sound and mantra. Chanting is an ancient form of Yoga, the simple mantra OM is the most sacred sound, the sound of the Universe. I teach basic forms of chanting and also longer versions, using music, you can get involved vocally or just listen either way is healing for the Throat Chakra. Linked with the Sacral Chakra see below.

Brown Stamp

The Brow Chakra is our cognitive centre. We work on balancing the right and left side of the brain, balancing the logical, analytical and objective, with the intuitive, thoughtful and subjective. Meditation is key here. I teach the essentials of meditation, visualisation and affirmation. These are all important in opening the Brow or 3rd Eye Chakra. Once you can tap into insight and feel confident to trust it then you can never step in the wrong direction in life. Some deeper Breathing techniques are used to balance the Higher and Physical, Left and Right, Masculine and Feminine.  I also teach the very basics of strengthening your intuition, clairvoyance and claircognizance; which is continued in the Energy Healing Workshop. This Charka is linked with the Solar Plexus Chakra see above.

Crown Stamp

The Crown Chakra is our gateway to our spiritual body our connection to our highest potential. We work on deeper meditation and breath work/ Pranayama. We also investigate the basics and advanced inversions. They are the poses where we invert or energy and our body upside down in poses like head stand and hand stand. These poses cause a surge of energy to be released and can have incredible benefits for our being. They bring vitality and a rush of blood and energy in the opposite direction! Once achieved these poses can bring about a great sense of accomplishment and empowerment. Linked with the Root Chakra See below.

The Brow and Crown Chakra are combined in one workshop as many principles over lap.

In addition you can attend the Energy Healing Workshop to get a full and more rounded understanding of your Energy Body and how to heal and balance your own energy.

 

I hope to see you at one of my workshops soon… I promise they will not disappoint!

 

 

April 16, 2013 0 Comments
flying warrior Banner yoga namaste hand mudra 8limbs2

A little bit of Yoga Philosophy

What is YOGA? Yoga in Sanskrit translates into UNION – literally to ‘yoke’ – so to unite these elements, to unite with your higher self through meditation – this union or yoga is achieved by the cessation/ channelization of the behaviour of our mind. – In a way simple mind control…. Don’t we all do this?! ;0)

No this is a very difficult task to shut of the constant stream of chatter. To aid us through this we have these other elements like above. We will begin with the on mat yoga asana – and I’ll leave the off mat to you!

namaste hand mudra

Ashtanga Yoga:

Eight Limbed Yoga – When translated from the Sanskrit in to English, Ashtanga means “Eight Limbs”. Ashta = Eight, Anga = Limb.

Hence, we find it composed of eight elements.

These are Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhi.

 

 Yoga Codes:
When we analyse these 8 principals we find the key to harmonious living encased within. Explaining these in a nutshell they are –

  1. Yama : external codes/ value system towards outside world – how to live in this world
  2. Niyama : internal codes/ how to maintain pure on internal personal  level
  3. Asana : Posture/ How I hold my body
  4. Pranayama : breath control/regulation of breath
  5. Pratyahara : withdrawal of senses / not being their slave
  6. Dharana  : fixing the mind on an object/directing attention /concentration
  7. Dhyana : Meditation
  8. Samadhi: Ultimate enlightenment/one with the universe/union with higherself

8limbs2

 

3 principles of practicing Ashtanga

Tristana is the key to this deeper /spiritual side of yoga. Tristana is the name for the union of Breath, Bandha and Drishti. (Breath, Body locks, Focal Point)

  1. Ujjayi breathing is the foundation of vinyasa (vinyasa being the union of breath and movement). Ujjayi breathing: Inhale and exhale always through the nose. It is a sibilant sound created by slightly contracting the glottis in the pit of the throat. Not a sniffle yet not a choking feeling. Soft and Smooth.

 

  1. The alignment of the body in asana is achieved through bandhas/locks. Mula Bandha: are the pelvic floor muscles, root lock, supporting your body through the postures and holding prana / energy in.

 

  1. Drishti completes the trio and builds the bridge, a focal point to focus your attention, prevent the mind from wandering.

 

Simple In-Out Breath Practice: Ujjayi Breathing

Sit down with your spine upright and close your eyes. Feel your sit bones grounded, heart lifted, feeling light

Inhale slowly through your nose and exhale through your mouth. When exhaling, produce the sound ‘HHHHHAAAA’.

From now on, keep your mouth closed while exhaling. Generate the same sound as before but this time with your mouth closed.

Make sure the sound originates from your throat and not from your nose. Now maintain the same throat position while inhaling, producing the same murmuring sound.

Begin to balance your inhalation with your exhalation. Balance the sound, quality and length of your breath.

Feel your heartbeat. Inhale over approximately three to five heartbeats and exhale over the same amount.

Lift your arms while inhaling, and lower them while exhaling.

The breath should be continuously smooth. This is very beneficial to the nerves and the mind. This can be used with Mediation.

Now let your hands rest in your lap while you let your breath flow. Experience the effect of your breathing.

Now slowly open your eyes and return to normal breathing. You have now successfully learned the Ujjayi Pranayama (breathing method). It will take some practice before the quality of this breathing system can be successfully used during your physical practice.

 

April 15, 2013 0 Comments
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Chakra Balancing & Energy Healing

What is it?

I have trained in a few energy healing techniques: Reiki, Seichem, Colour Balancing & Angel Healing. They may differ slightly but the root of all of these healing techniques is to balance and heal the energy in a person’s subtle body. You may have heard of the physical, emotion and mental body, and then there is also the subtle body.

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The subtle body has many layers to it and it plays a major role interacting with the other bodies. If there is a negative emotion, a stressful thought or a difficult situation that we experience it will effect or have an energetic disturbance on our subtle body. Those that are sensitive will feel this more then others. Emotions that are not released or dealt with will cause blocks in the subtle body and if left or ignored they may fester and manifest into a physical aliment. A stressful overactive mind will have a knock on affect to the subtle body and will find ways to slow you down if you do not rest when needed. You may notice signals in your body, but you keep working thorough the tiredness or pain then eventually you will be forced to stop due to the physical body literally failing so you have to rest.

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These are extreme cases but they seem to happen more and more these days due to society and financial pressure. An energy healing will release and built up blocks or even dissolve an emotion that you have buried before it manifests. An energy healing is good maintenance for the subtle body, it calms the system and frees up any blocked energy so it can flow at a better rate. Energy healing can also raise the vibration of your Energy Body, therefore opening you to your Higher Self and best potential. Energy healing is also used to assist in opening the Chakras and raising the energy so that you can tap into your intuition.

There are many ways to balance the chakras but this is a nice way to treat the body on many levels.

Energy Healing is using pure love and light energy. This is the only powerful energy that can remove blocks and release negativity: Love.

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What does the Practitioner do?

I use many forms of energy healing techniques to assist in the healing session. I may use card reading to gain better insight, or dousing with a crystal pendulum, and then I will guide my client through a meditation so they can relax. Once I have connected and grounded my energy then I can start channelling Source Energy through my hands and into the subtle body of my client. I can then detect or get a reading of the chakra and energy flow and clear out negativity, balance with crystals and use Source Energy to fill and heal that area. I generally run from the Crown of the head to the Root Chakra and scan both right and left side of the body for any thing else that needs a healing. If affirmations are needed I may ask the client to repeat some to assist in clearing, or perhaps they need to observe a situation and breathe through it, again to assist the physical removal of trapped energy. If Source or Spirit has a message that needs to be passed on I will let them know of this, sometimes it is just the comfort of knowing a loved one is with them and that all is well.

 

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As the session comes to a close I generally cleanse the subtle body and space with sage or essential oil spray, you can also use gongs or sound to clear negative energy. Then their aura is sealed and protected and the healing is grounded to become Earth Form. Then I offer my thanks and detach from the Energy Channel and close the session. I will conclude by discussing with my client any thing that came up for them, sometimes I recommend meditation, affirmations or breath work to assist in further balancing and clearing.

 

What does the Client do?

 

The client generally arrives and discusses how things are and if there is a situation they wish to work on then that is talked about. Then they lay on the plinth fully clothed and wrapped in a blanket and rest. Once led through the meditation some may visualize the light clearing the body others may take the opportunity to rest and sleep if needed. If any questions need to be asked they can ask throughout the session or at the end. I like to remind people that tickly throat, twitchy muscles and gurgling tummies are common during a healing (from me or them). Some clients are quite sensitive and may see or feel the Source Light Energy in and around them. I love when we can share this at the end and openly chat about the session and the experiences.

 

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If you have any further questions or you wish to book a session please contact Danielle on 087 6922309 or danielle@yogaenergy.ie

 

 

 

March 5, 2013 1 Comment
Hips Sequences Yin Dragon Swan Splitz Seated Hip Openers

Hip Openers/ Yin Yoga Sequence

Here are a few poses to open the hips.

These poses can be held for 3-5 mins as a Yin Yoga Poses, finding meditation in each pose, strong but gentle breath.

The Dragon Poses, Swans, and Square are deep openers for the external rotation of the hip socket.

Shoelace will be a nice counter pose for this. Other counter poses would be Child’s Pose, Down Dog, All fours hip circles. Be intuitive with what your body needs.

CAUTION: Please take care with this poses, use blocks/ cushions to support your body. Never force into a pose. Remember everyone’s pose will look different Yoga is not a competition. Always be able to breath fluidly. Strong deep inhale & Slow and full exhale. Enjoy. Email me for any questions or for further instruction.

Seated Hip Openers

Square & Shoelace Poses

  1. Modified Square -  shins are parallel to the top of the mat, try to move your knees closer together without allowing your feet to come back closer to you
  2. Square Pose – ankle staked on knee/ knee stacked on ankle. If the first knee is very high in the air, you are not ready for this variation!
  3. Square Folding forward – stretches the lower back and can intensify the stress in the hips. If you can’t come forward, sit on a cushion.
  4. Square completely forward – deeply stretches the back on the side hips. Great for Moon Cycle Practice.
  5. Shoelace pose – there are several options for coming into this pose. One way is to begin by kneeling on all fours then place one knee behind the other and sit back between the heels. Try not to sit on the feet but slide them as far forward as they can go. Grounding both sit bones to the mat.
  6. Shoelace with eagle arms – if starting with right leg on top then start with right elbow over the left, try to get back of hands together or palms together full twisted version.
  7. Shoelace with Shoulder Stretch – right leg on top, right elbow up and stretch shoulder joint.
  8. Shoelace forward bend – Try this with shoulder stretch if too tight you can just fold forward using hands to support you.

Seated Hip Openers

Yin Poses – Deep Hip Openers

Dragons, Swan & Monkey Poses

  1. Dragon Pose – begin either in Down Dog. Step one foot between the hands. Check the knee is right above the heel. Slide the back knee backward as far as you can. Keep the hands on either side of the front foot. Any pinching sensation bring hips back a notch.
  2. Low Flying Dragon – lower to elbows, you can lower onto blocks if you want. This is an advanced option. Try it but if the body tenses up go back to hands. You are looking for the body to be soft and relaxed, not muscle tension. Let the Breath invite you into the pose.
  3. Twisted Dragon – Turning the toe out the the side ( Right toes to 2 o’clock or Left toes at 10 o’clock) come on to the side of your foot. Let the knee hand out- deep groin stretch. Use your hand to gently open the hip further.
  4. Flying Dragon – Leg the same as about. Take the arm back to open into the chest and shoulder.
  5. Flying Dragon - Taking hold of the back foot, allow the hips to hand and the body to bow. Beautiful whole body stretch.
  6. Swan Pose - come into this pose from Down Dog. Slide your right knee behind your right wrist and check in with how your right knee is going to feel. If the knee is fine, flex the right foot and move it forward; shin diagonal or (more advanced) parallel to the top of the mat. If the knee feels stressed, bring the foot closer in toward the right hip. Now, centre yourself so your weight is even. Both hip bones pointing forward. Try tucking the back toes under and sliding the back knee away. Do this a few times until your right buttock is on the floor or as low as it is going to get. ( use a block under the thigh or buttock to modify.
  7. Sleeping Swan – Gently walk your hands forward, come to your elbows. take a few breaths there. If you are ready to fully fold forward then rest your head on our hands or a pillow, allow arms to completely relax. Remember: no tension- relax all muscles and allow body to hang. To come out: Ease the hands back under you for support and left the body up, tick the back toes for support and rest in childs pose or flow to next pose.
  8. Alternate Leg Stretch – Feel the stretch in the back of the leg, you can use blocks under your hands if you cannot reach down and forward. Lift toes to add a deeper element.
  9. Modified Monkey Pose – Ease the front heel forward from an Alt Leg Stretch, use blocks to support under the thigh if needed. DOn’t push into the pose. Gently ease into it. Take a few breaths at each version to keep remindeing hte body to realx.
  10. Easing in to it – be gentle with your body. Respect your boundaries no pushing into the pose
  11. Monkey Pose – Hanumanasana/Dragon Splits/ offers the deepest stretch for hip flexors. Straighten both legs into the splits. Support the front hip with a bolster under the buttock/thigh for balance and to release weight; this relaxes the muscles. Sit up tall. Raise hands over head in prayer, or hands at heart centre.
  12. Sleeping Monkey - fold forward for different sensations ( Intense) do with Caution!

Sequences Yin Dragon Swan Splitz

 

March 5, 2013 0 Comments
Partner 1 Partner Yoga

Partner Yoga – Happy Valentine’s Day

Partner YogaPartner Yoga is about building trust, connecting to one another, playing and on top of all that getting the benefit of a good yoga pose or two!

In aid of Valentine’s Day I have been playing with a few poses, I have always wanted to try partner yoga…. So I roped my willing fiancé, Rob along to play. Even doing one or two poses will be nice. Make it playful! We certainly had a laugh (8) this week trying some of these out. It builds great communication and the contact between two people is incredible.

Twists (3) and Forward Bend/ Back Bend (1, 2) are my favourite! Rob’s Fav was the most challenging (12) – if you are doing the back bend over someone’s legs you must totally surrender and trust that the person can hold you.

Never Push yourself into any pose, listen to your body and connect to your posture and the breath of each pose!

Enjoy and Happy Valentine’s Day!

1. Extended Forward Bend and Back Bend

2. Modified- Bend knees if tight at hamstrings – for back bend you do not need to stretch into arms

3. Twist – keep length in spine

4. Wide Leg side stretch- place towel or pillow under knees if legs are tight

5. & 6. Wide Leg Stretch – See Saw! Maintain length in back, engage core

7. Navasana/ Boat Pose – all about posture- sit up tall

8. Have fun!

9. Wide Leg Boat

10. Warrior 2

11. Down Dog/ Supported Inversion…. Share a kiss!

12. Supported Wheel/ Back Bend (Need strong legs for supporter) NB this is a deep back bend, do not attempt if you do not already have a strong back bend practice.

Practice with caution, care and respect for your body.

 

February 14, 2013 1 Comment
Treat nap time mani choc

Top Ten – 14 Ways to Treat Yourself

Ok it is not 10 but 14….

 

In today’s busy society we have almost removed ourselves from simple pleasures in life, disconnecting from nature or basic human interaction. We also have come to a point where pampering yourself is done only when ‘you really need it’ or when you have gone through a mini crisis!

It shouldn’t have to wait until enough is enough and we are crying out for a remedy. We should allow ourselves the opportunity to have mini treats daily or weekly, to keep us from hitting break point! I am not really talking about a binge on the weekend, booze, food or other toxin fuelled ‘fun’! Treating the body and mind also does not necessarily need to be expensive either. Although I do have some pamper options where money is needed, sometimes the sweetest treats are free!

Me time, the simple act of removing yourself from a stressful project or environment will do wonders for you. Taking a little bit of time to think happy thoughts or to clear the mind will have a tremendous effect on your entire system. I like to start my yoga classes by setting an intention, something like, “placing all worries and stresses to one side, leave them outside of the studio and allow this time to be just for you, enjoy this time off, be with your body”… some people are a slave to their job/negative environment because they become addicted to adrenaline and the stress of life! It is not being selfish to take a break; it is common sense that it will benefit you, both mentally, physically and emotionally. Sometimes the best ideas and inspiration come in when you are at ease, happy and resting.

nap time

  1. Nap Time: taking a nap, even 20 mins will do wonders! Naps will help the brain refuel, recharge and help calm a monkey mind. The trick is to get to sleep with out listening to the constant stream of thoughts. Simple relaxation techniques or breath work will have a tired mind knocked out in no time! (relaxation techniques: Yoga Nidra, mentally scanning the body from toes to head and relaxing each part… you will probably fall asleep at the hips! Or see meditation)
  2. Massage: Booking in for a good body massage will always be a treat. Everyone loves to be pampered and a massage does just that- the sensations, the smells and all that goes with the luxury of a massage treatment. If you don’t have the money or time then do a self massage, placing firm pressure to the points around the eyes – brows, temples and sinus points under eyes or massaging the calves and feet can be just what tired sore feet need! If you are doing a home treatment, make a ritual out of it, set the scene: candles, music and no phones….
  3. Flowers: Buy yourself some flowers, for your home or office desk…. Make the most of your surroundings; this will be an instant mood lifter!
  4. Get Creative: having an arts or crafts hobby is a great way to rest the mind, to let the creative juices flow and to take a break from the madness of everyday living.
  5. Yoga: yoga is a great way to take a break, like I said above; the intention is always to release tension, to allow the body to rejuvenate. When the mind is relaxed the system starts repairing, just like when you sleep. So twisting and working the muscles and organs will aid this process. It is all about letting go of the ego, taking time off and resting a stressed out mind. Try a simple set of poses to help detox the body. LINK
  6. Meditation: Most yoga classes finish with meditation, but this can also be done in your own time. First thing in the morning or last thing at night… actually meditation can be done anywhere and at any time. All you need to do is observe the breath, taking long and smooth inhales and exhales, and let each thought wash over you. Just try not to get caught up in the drama of your thoughts. If needs be think of a positive thought and feel all of the endorphins the body receives from thinking a happy thought. Try it… that’s the first step, better than not trying at all! All it takes is a few moments.
  7. Exercise: anyone who plays sport, takes nice fresh walks in nature or by the sea, goes for a run, cycle or swim has felt the positive effect of the natural endorphins coursing through your system. Exercise (preferably outdoors, fresh air) raises the heart rate, refreshes the system and also, believe it or not, is a form of meditation. The same principles of a yoga class can be applied, allow the mind to chill out, get the blood pumping so it releases any negative effect a sedentary lifestyle puts on the system.
  8. Treat the senses to dinner: a well cooked meal or in a fancy restaurant.  If you love cooking and find this relaxes you then take the time to buy good ingredients, smell and taste the beautiful aromas of your cooking and share with others, treat yourself and others! All that chopping and mixing helps to release tension. Again whether you are eating out or in, make it a ritual, dress up, make a night of it, and indulge all of the senses….
  9. Tan: Fake or otherwise, let’s face it, here in Ireland we lack the warmth and benefit of the sun’s rays, vit D! But if going on a sun holiday is out of the question sometimes a little spray tan is a great pick me up. I recommend going to a professional and asking for a light shade… no need to look like you rolled in the mud! A hint of a tint will have people complimenting on how radiant you look.mani
  10. Vanity Darling!: For the ladies, getting your hair and nails done is a great way to treat yourself, making you feel all shiny and new. A blow dry or even a home mani and pedi will help you feel beautiful and worth it! It will also give you a boost of confidence!
  11. One for the Men: getting a facial or a hot shave. I am assuming this would give guys a bit of a pampered feel, the modern man now too looks after his skin and how he looks. Again it’s a confidence thing and having confidence is sometimes the best boost to the body and mind.
  12. A Good Cry: sometimes we just need to have a good old cry, nothing better than a tear jerker movie to release the built up emotion! Combine this with a home facial/ massage or even some chocolate and you are in for a serious treat!
  13. Sex: nothing like a good….. boost of Oxytocin to get the endorphins flowing! We have all heard the benefits of having a healthy sex life… that in itself could fill a new list of top tens! To summarise, it combines most of the above, gets the heart rate going, treats the senses, releases stress and tension, causes you to dress up and make an occasion of something, can involve massage and generally finished with a nap!!
  14. Chocolate: if all else fails…. Chocolate can help! Coming from a total chocoholic, I know that sugar can be my demon and cause more harm than good, but if you don’t gorge on chocolate then a once-in-a-blue-moon treat will send your happy hormones into overdrive… January blues can get to you, especially the cold and dark evenings… and last weekend my super healthy diet for January indulged in a little treat and I savoured every morsel of that chocolate brownie! Yum…. But it is only a treat if you don’t eat it regularly!choc

 

Indulge and treat yourself!

January 21, 2013 0 Comments
detox headach

Detox Headache

Detox Headache

When you start your detox you are full of enthusiasm. This is great, we need this gusto to keep us going through the first few days resisting cravings and listening to tummy grumbles!

For some people a detox from the unhealthy foods or drinks can cause headaches, some lasting a day others longer depending on the level of your detox. To avoid this you should ease yourself in to a detox or cleanse by spending the first few days just choosing one main toxin to eliminate. There is no point in sacrificing everything only to find it way too tough and give in after a week. Cut down on something first, take coffee for example – start by reducing your 3 cups of coffee a day to one, perhaps leaving out the sugar and full milk! Then over time, reduce to 3 cups a week, eventually your will find your cravings for coffee diminish.

Going on a detox or cleanse is about adjusting your diet or lifestyle for a more positive and healthy one. It is only a detox at the beginning while your body rids itself of toxins. After the initial detox period all you have to do is maintain a healthy diet and lifestyle, allowing yourself a treat but not overindulge, therefore not having to start from scratch again. Remember sugar is so addictive… eat more greens to reduce the sugar cravings!

Your body wants nothing more then to be healthy and feel its best. If you can get out of the way and stop feeding your body with toxic food or drink, replace it with healthy and nutritious food then all the cells can get to work and do what they do best: Heal!

Why do we get a detox headache?

When you undergo a detoxification, toxins are released from the cells that have been storing them. As they leave through the blood stream, your body becomes flooded with them, and the result is a painful headache. The most common cause of a detox headache is caffeine withdrawal….

The severity of your headache will depend upon the type of cleanse, the strength of the toxin and how effective your body is at getting rid of that toxin.

Is there a detox headache remedy?

Even though there is no universally recognized cure, there are several things that you can do to decrease the strength or the length of the headache pain.

  • Increase the body’s effectiveness in expelling the toxins by drinking plenty of water. Adding a little lemon juice to warm water may help the cleansing.
  • You can open your pores, making it easier to expel the toxins, by taking hot baths or showers several times a day.
  • Get plenty of rest. Take a nap. Your body is working hard to detox, and needs extra time to recuperate.
  • Do cardio exercise/hot sweaty yoga. This is sometimes called “sweating it out”.
  • If your headache is so painful that you just can’t take it any more, then back off a little. Slow down your detox, go back to the tips above ease into a detox with respect for your body.
  • If you’re fasting and it is too much, eat a little something now and then. You will still get a benefit; listen to your body’s needs, no need to be stubborn! J
  • If your headache is really persistent then consider getting colon hydrotherapy, this will certainly speed up the elimination process. In fact, those that are not embarrassed, I would recommend this anyway as part of your cleanse. This will really help to rid the body of toxic waste that can be trapped in your intestinal tract and cause health problems and discomfort.

Even though there is no known detox headache remedy, detox headaches are proof that your body is actually doing what you wanted it to do — getting rid of the toxins! Yippy!

 

January 4, 2013 1 Comment
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Detox Yoga Sequence

This yoga sequence  will help you to rinse out the muscles and digestive organs, which is great for this time of year! Use the directions and images and practice at home.

Start with some simple breathing techniques like 3 Part Breath to calm the Nervous System and prepare the body and mind. Then get into some warm ups like Sun Salutations, I suggest min. 3 of Sun Salutation A and 3 Sun Salutation B.

You can hold each pose for a minimum of 5 breaths (1 inhale and 1 exhale = 1 breath) or you can flow in and out of the poses holding each for 1 breath.

Remember to:

  • Engage our bandhas (pelvic floor muscles and inner core)
  • Stay with a steady calm and even breath
  • Maintain length along spine from tail bone to crown of your head
  • Practice makes it easier! Try this sequence at least 3 times a week and notice how the body and mind are each time. Always cultivating awareness!

 

  1. Standing Forward Bend (shoulder opener): Stand with feet hip distance apart. Interlace your hands behind your back and inhale deeply. As you exhale fold your torso towards your legs. Allow your hands to fall over your back to release the shoulders. Relax deeper into the pose with each exhale, lengthen your breaths to calm the mind and settle the body into the pose. Gently come back to standing, rising on an inhale after 5 deep breaths.
  2. Standing Forward Fold: Standing with feet hip distance apart. Inhale to lengthen spine and engage bandhas. Exhale, pivoting form the hips fold forward, fold your torso towards your legs. Have a micro bend in your kees, a sensation of pulling up with the knee caps –this will help to open the hamstrings. If the hamstrings (back of legs) are tight bend knees to suit the body. By placing hands on the back of your calves you can draw your chest toward your legs, adding a deeper stretch. After 5 deep breaths, take and inhale to draw the body back up, again pivot from the hips and use the core strength.
  3. Down Dog: Get to know this one- a fab pose all on its own! Let’s start with the hands- they should be shoulder width apart and your wrist line (joint) should be parallel to the front edge of your mat. There should be equal space between each of your fingers and in general, your middle finger will point straight ahead. It is very important that you ground your entire hand fully (especially knuckles of your index finger and thumb) into the ground at all times to avoid excess strain on your wrist joint. Your feet are hip width apart and they are to remain parallel to each other. Find the range for placement of the feet, not too close but not too far apart, well supported from both legs and arms. Grounding with hands and feet. Shoulder blades working down along the spine, space between the shoulders and ears – no tension in the neck. Lengthen the back, soften the front. Raise the heels to find extension of the spine, the sit bones pointed to the ceiling, gradually lower heels to mat. Not essential to have heels on the mat – main point of pose is to straighten the back – no rounding or arching in the back, supported equally by your upper and lower body, elongating the neck and spine. Beginners and those with tight hamstrings will start with bent knees.
  4. Down Dog Split: from a down dog position, inhale and lift your right leg straight up. Keeping shoulders in square position, try not to rotate shoulders too much. Breathing here for 5. Alternative options: Keep hips square to mat and flex foot/Bend knee and open hip, look under left arm toward right foot. Inhale to draw right knee to chest and exhale to place right foot between hands; you can do this in stages if needed.
  5. Low Lunge: Once right foot is in place, you should feel a nice stretch into the hips, take a few breaths here perhaps sway the hips so they relax into the pose. You can place the left knee on the mat if you need support.
  6. High Lunge: Right leg at a 90degree angle, knee directly above the ankle. Thigh parallel to the mat. Tuck the left toes. Inhale to left the arm all the way up, gaze between the space of your hands. Hold for 5 deep breaths or alternatively you can lunge up and down, straightening the right leg on inhale and bending on exhale.
  7. Twisted Warrior: Right leg at a 90degree angle, knee directly above the ankle. Thigh parallel to the mat.  From your high lunge, on your next exhale twist to the right. Sink your hips lower, use the strength of your legs. Your right hand is pointing to the back of your mat and left hand to the front. Keep arms at shoulder height; maintain length in your spine. Gaze to your right hand. This is a challenging posture, stay with 5 steady deep breaths. Modify on to the left knee if needed for balance.
  8. Warrior 2: Right leg at a 90degree angle, knee directly above the ankle. Thigh parallel to the mat. Legs are wide apart, right toes pointing forward, left heel comes down and left toes point to the left, parallel to short end of mat. Your hips and shoulders should face the left. Arms at shoulder height, feel the length from fingertips to finger tips.  Long neck. Palms down. Gaze to your right hand.
  9. Reverse Warrior: Right leg at a 90degree angle, knee directly above the ankle. Thigh parallel to the mat. From Warrior 2 – lift your heart; slide your left hand down your back leg. Raise right hand above your chest, gaze to your right hand. To go deeper, adding a back bend, keep lifting your chest and stretch your right hand behind. Stay strong in your legs. Relax your shoulders. After 5 breaths, inhale to come back to Warrior 2.
  10. Gentle Twist: Right leg at a 90degree angle, knee directly above the ankle. Thigh parallel to the mat. Left hand on right thigh, right hand behind. Lengthen spine on inhale and exhale to twist a bit deeper. You can modify with left knee on mat. Or deepen by taking the left elbow to the outside of your right knee, hands in prayer at the heart centre. Press hands together and open elbows, one points up the other down. Lengthen from left heel to head. 5 breaths. This is a fab one for rinsing out the digestive system, take it at your own pace, stay for as many deep full breaths (breathe down into your digestive organs)
  11. Low Lunge – Seated: As before: Right foot in-between hands, you should feel a nice stretch into the hips, perhaps a little deeper the second time, relax the muscles surrounding the hips. Transition to seated twist: inhale lift the left knee and place behind or to the right of the right foot. Support the body and lower to sit down.
  12. Seated Twist: Right leg bent, left knee behind or to the right of right foot. Both sit bones on the mat. Long spine, hold right knee with lift hand (or deepen by hugging knee with left arm) inhale to lift and exhale to twist and look behind, to right or to the back of your mat. This can be held for a long time to cleanse and detox the digestive system and organs. Try not to collapse in the lower back and core. Keep drawing the navel towards the spine and sit up tall. Breathe smooth and deeply, 3 part breath.

 

And Finish with 5 minutes of meditation (focusing on the quality of breath) and relaxing Savasana – totally let go of your body, rest for 5-10 mins!

 

January 3, 2013 0 Comments
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Top Ten : Ways to Pimp your Water!

Top Ten : Ways to Pimp your Water!

We all have heard of the benefits of guzzling water, but do we drink enough? How can we make it more appealing? It is recommended to drink at least 2 liters of water a day, if pregnant then it at least 3 liters of water a day. Here are a few interesting ways to make your water more interesting, so that we stay on top of our water intake! Get Hydrated People!

 

  1. Fresh or Frozen Fruit: Adding slices of fresh or frozen fruit such as orange, kiwi, melon or peach to a jug of water is an easy way to add flavor. Berries like raspberry, blueberry and strawberry also work well and once the water is gone, you can help yourself to the fruit!
  2. Fruit juice Ice Cubes: Use lemon juice, orange or pineapple juice in your ice tray, this will have a similar effect as the fruit slices above but add a refreshing cooling twist. You can use pureed strained berries in ice tray, this is a great way to get kids to drink water!
  3. Lemon:You can either squeeze the juice of a lemon into your water or add a slice or two for a zesty citrus kick. Lemon and water (preferably warm water) first thing in the morning is a great way to detox the digestive system.
  4. Lime: Just as with Lemon….You can either squeeze the juice of a lemon or lime into your water or add a slice or two for a zesty citrus kick. If you are off the booze for January, lime and mint leaves are very refreshing and can look like a classy drink ….add lots of crushed ice!
  5. Cucumber: Slices of cucumber make for a refreshing addition to water. You can always recycle the slices and use them for your eyes when you’re done!

  6. Crushed Ice: It may not sound too exciting, but by simply adding crushed ice to your water, you can enjoy a change in texture that takes the boredom out of chugging down plain H2O.
  7. Warm water: On the other hand if the cold weather is still getting to you drinking warm water will help to keep the body temperature up.
  8. Herbs Infusions: Fresh mint, ginger or lemon balm can really change the taste of your water. Infuse with warm water to bring out the flavors, drink warm or pour over ice or leave it to cool or in the fridge over night to infuse if you want it cold.
  9. Herbal Teas: An easy alternative to the Herbal infusions above is to just have herbal tea. Peppermint- good for easing the digestive system, great after a meal. Chai Tea – warm spicy tea, by switching to chai it will cut your caffeine intake dramatically. Finally we have an easy and enjoyable way to get off the stimulant/fatigue treadmill and enjoy something that is actually good for us!  Chamomile or Verbena Tea – calming and helps you sleep, only take at night. Lemon and Ginger Tea – I use this when I run out of the fresh ingredients, this is a great drink to have throughout the day during a detox. Green Tea – an all round winner, full of antioxidants!
  10. Fruit Juice Concentrate: If you are really craving something less organic dilute a fruit juice or sugar free Ribena (for example) with your water. You really do not need much of this stuff to change the taste of your water. Try the other 9 fist see if you can go as fresh as possible! Enjoy!
January 1, 2013 0 Comments

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