By Polly WilsonDoes your mind race with incessant thoughts at 4 in the morning until you start to feel like you are going bat-sh*t crazy? Join the (very frazzled) club! According to sleephealthfoundation.org.au, around 1 in 3 Australians suffer from at least a mild form of insomnia. For many, this relates to chronic worry, anxiety, or stress. For some, demands of work and busy life makes it feel almost impossible to switch off come evening time. For others, it could be a low level anxiety that is always bubbling away under the surface that the body and mind have forgotten how to relax and let go. Many of us are in a constant state of fight-or-flight. Our poor adrenals. Ouch. This has been my personal journey with Yoga. 12 years ago, I didn’t even feel relaxed in Savasana! My first few classes I snuck out before I was forced into stillness (and I know from teaching now I am not alone with this experience) Wow the difference in me now though - Savasana is without a doubt my favourite pose. You guys, this Yoga thing really works.. I think it might catch on! ;) The therapeutic sequence below is my go to if I need to wind down before bed and meditation, or if I just can’t get to sleep (I’ll hop out of bed and practice in my PJ’s!). It helps to soothe my nervous system, slow down my breath and thoughts, and brings me back to ‘self’. Left Nostril Breath You might be familiar with Nadi Shodana or alternate nostril breathing which is often practiced in a Hatha Yoga class. We naturally alternate breathing dominantly through one nostril and then the other periodically throughout the day. The issue is, when we are constantly on the go in body or mind, we stay right nostril dominant which keeps us in the sympathetic nervous system. So, by only breathing in and out through the left nostril, we help to reactivate the parasympathetic nervous system (the rest and digest response) Start in Sukhasana or a comfortable seated position of your choice (you can even use the wall to support your back), take a moment to consciously scan your body and relax any parts that feel like you are holding, shoulders, jaw, hips. - Take your right hand to your nose, close off the right nostril with your thumb and breathe slowly (but not forced) in and out of the left nostril. I like to give the mind an extra layer to focus on by using the mantra So Ham. Hear the sound So on the inhale and Ham on the exhale. Practice for 5 - 10 minutes, allowing yourself time with eyes closed after the practice by breathing through both nostrils with natural breath. Seated Bidalasna (Cat/Cow) Stress and over-thinking can create tension in the upper back and neck. This seated version of cat/cow pose helps to relieve tension along the spine including the neck. The rhythmic motion linking the breath with slow movement can also help to soothe. -From Sukhasana with each inhale tilt the pelvis forward as the spine arches, with each exhale, rock back onto the tailbone and round the spine as you bring your chin to your chest. Repeat for ten or so breaths linking the breath with the movement (you may even choose to use the So Ham mantra) Baddha Konasana You can either take this pose seated as I am in the photo, or take Supta Buddha Konasana lying on your back or lying over a bolster. For the seated version: - Bring the soles of the feet together and take a moment to feel the sit bones and hips weighted on the floor. Either stay upright or hinge forward from the hip crease until you simply feel the first point of resistance. - This pose can be more restorative by folding over a bolster, and you could also place pillows or even yoga blocks under the knees for extra support. At least ten breaths. Count your breathe or use the mantra for that extra layer for the mind to focus on. When the mind wanders of just come back to the breath without stressing about it :) Paschimottanasana This version is less about lengthening the hamstrings and more about the therapeutic benefits of calming and soothing the nervous system as you turn inwards. - Hinge from the hip crease as you fold forward with length in the front and back body. - You can have your legs straight out in front of you, or you may like to bend your knees a little (like I’m doing in the photo) and place a rolled up blanket or pillow for support so you can really allow the inward turning. At least 10 breaths. Try and avoiding pushing here, this isn’t the time to find your ‘edge’ in the pose. Viparita Karani Long known as one of the most beneficial restorative poses to activate our parasympathetic nervous system. - Slide in towards the wall with one hip and gently swing around so your legs are supported by the wall. If you don’t have a clear wall, you can use a bolster to elevate your hips. - Allow your arms to rest wherever is comfy on your belly, or beside the body. Take as long as you like in this pose (you may even drift off here), if the hamstrings start to talk to you, just bend the knees a little. You may like a gentle twist or to hug your knees into your chest before... Climbing into your bed for Savasana
If your mind still feels a little busy you may like to try either a guided meditation or Yoga Nidra recording on your phone and play it through your headphones. Check out http://www.yoganidranetwork.org/downloads for free Nidra downloads. Finally, Be kind to yourself, practice self compassion and acceptance in the moment. Allow. Be. And if all else fails there’s always netflix? (just kidding!) Sweetest Dreams, Polly xx
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By AmbikaSpring is a perfect time to commence a meditation practice. I often hear people say they can’t meditate because their mind is so busy. This is precisely why we meditate, to slow down the batty mind and give ourselves a wee bit of peace and quiet. Easier said than done I know! Below are a few simple things we can do, to help find the stillness we all deserve. And remember, we never fail at meditation, we only experience.
Give it a go. Meditation isn’t an easy practice, but it’s a natural practice. We all have it in us and we all have the potential. Whether we are ready to commit is another story. Hopefully these little tips will have you less ‘fearful’ of the journey so you can be levitating in no time! By Polly WilsonAt the start of this year I moved into a beautiful place north of Sydney on an estuary of the Hawkesbury river. Surrounded by nature with only about 60 houses, and a half an hour drive from the closest shops the solitude and space really spoke to us. Being so close to Sydney we weren’t expecting how difficult it would be to get the usual mod cons installed we now take for granted - no mobile signal, no TV signal, and recently no internet at all. Just a good old fashioned landline. Hello 1990’s! What was even more surprising was my unconscious addiction to my phone and internet.. According to the business insider, the average person touches their phone 2,617 times a day. MIND BLOWING! As a society we’ve become addicted to instant gratification and answers. I’m not sure I’ve ever been quite at that statistic but what I observed was the desire to google the most ridiculous things.. ‘What to do with the bottom arm whilst being big spoon’, ‘Do slave monkeys pick coconuts’, ‘How old is The Fonze’ (just a selection from the last couple of days!) It’s not like the world will stop turning if I don’t find those out stat.. But the four most important things I’ve learned not having any internet? #1. I think I don’t have much time - but I do. We are obsessed with being busy, but is also this instantaneous communication and feedback really just distracting? Without the internet at home, my internet time has been limited to 2- 3 hours at the library during the day for work and personal time after teaching Yoga. So, I’ve found at home myself and my husband have played board games, walked in nature, read books and practiced guided meditations together. #2. My meditations were deeper. In a half an hour meditation it would normally take me 15 minutes for my mind to settle. I found I dropped into stillness much quicker both morning and evening. #3. My Yoga practice was more spacious. Similar to the above, I got into the flow of my practice easier. With no messages coming up on my phone in the morning, no distractions and a longer more spacious practice. #4. I slept better (and consequently felt more energetic during the day) It usually takes me half an hour or so to drift off. That ‘blue screen’ is definitely a thing. Less monkey mind and more sleepy baby! Will I give it up? Nah…it’s so much more convenient with the internet and to have that flexibility to work or study at home, book flights and events and Skype-ing international friends. We will be back on the internet next week - will try to find the willpower to turn the wifi off by dinner time though. I’ll try it and let you know how I go…. One final thing… The Fonze is 71 years old ;) By Madhava from Yoga White Lotus, Sivananda Tradition, Lennox HeadIf you ask me what is the one thing I should learn first and eventually master in yogic/ayurvedic cooking, my answer would be... knowing how to mix the spices! Spices can bring so much flavour, healing qualities, texture and beauty to your food. The tricky and overwhelming part is that each one of them has a definite flavour, healing quality and way of cooking, and there are a lot of them!! Well don't be overwhelmed, because today we're going to share the experience of 12 years of everyday ayurvedic cooking and give you the ultimate list of Ayurvedic spices! Let's go! Our Top 10 Ayurvedic Spices For Yogic Cooking! #1 Turmeric (Powder/Fresh): Ok, this is the king or queen? of the spices. Anyway, anywhere anytime! Helps digestion, maintains stomach flora, reduces gas, antibiotic, good for stress and anxiety, cuts, wounds, burns and skin problems. Yummy flavour and colour! Bitter taste. #2 Coriander (Seeds/Powder/Fresh): Every body knows coriander... It's amazing. The powder is one of my favourite spices. I use it in everything. I personally prefer not to use the seeds when cooking soups, the bits can be annoying. Good for digestion, fever and constipation. Astringent taste (fresh). #3 Cumin (Powder/Seeds): Some people love the flavour, some dont'. I think you should find the right balance when you use it. Currently I use half of the amount I used to use. Kindles digestion, mild pain relief, restorative to tissues. Pungent taste. #4 Black Mustard (Seeds): I love them! They bring so much flavour to the food. The downside is that they can create too much heat. Heals bronchial system, sprains and pains. Pungent taste. #5 Fenugreek (Seeds/Fresh): It has a strong bitter taste so use just a little bit at a time. It'll give a very distinct and incredibly delicious flavour to your dhals. Try with roasted vegetables and any vegetable subjis with pumpkin. Good for reducing cholesterol, control sugar levels, menstrual discomfort and supports breast feeding. Bitter taste. #6 Ginger (Fresh): It is what we consider in yoga a sattvic spice, meaning a pure and balancing spice. It is really special, it gives the spicy kick in the mouth but it soothes your digestive system. The number one spice particulary if you follow a sattvic diet of no onion or garlic. Helps digestion, assimilation and absorption of food stuff, improves circulation, relieves congestion, breaks down blood clots, good for colds, coughs and breathlessness. Sweet taste. #7 Fennel (Seeds): Amazing subtle flavour and cooling! Digestive aid, diuretic, helps get rid of worms. Sweet taste. #8 Parsley (Fresh/Dry): So much goodness in one spice. Great for western mediterranean cooking as you know and the fresh leaves on top of any soup. It contains unique antioxidants and disease preventing properties. Astringent taste. #9 Black Pepper (Corns): Is flavoursome, gives a kick, full of goodness. Helps digestion, cough, worms and promotes lung/heart health. Pungent taste. #10 Bay Leaves (Dry): They complement other spices really well. Promotes sweating, is a digestant. Kindles Agni or digestive fire and can be a diuretic. Pungent taste. #Cardamom (Pods): Good for coughs, breathlessness, a digestant and improves food flavour. Sweet taste. #Cinnamon (Bark/Powder): Helps digestion and toxic conditions and improves circulation. Sweet taste. How to use the Ayurvedic spices. Once you know which spices and you have them, the next step is HOW. There are different type of spices: Seeds/Bark/Roots/Leaves/Powders. For example you can get coriander seeds, powder and fresh leaves. Or you can get cinnamon bark and powder etc. In Ayurveda, we cook the spices in a sauté most of the time. We heat up the oil or ghee (check our video tutorial on how to make ghee) and once it reaches an appropriate temperature we mix the spices in a particular order or sequence. Seeds and barks go first. Then follows the dry leaves and fresh ginger. Lastly we add the powders. For example take my favourite dhal recipe - spice sequence: (in this particular order) Mustard seeds - Fenugreek seeds - Coriander seeds - Fennel seeds - Bay leaves - Fresh ginger - Coriander powder - Tumeric powder - Black pepper. (For a complete recipe of our delicious dhal, take a look at our blog: How To Make Yogi Dahl [recipe]) Also stay tuned for our video tutorial on how to mix the Ayurvedic spices which is coming up very soon. On this video I will be giving exact details on how to mix and cook with the spices. How to use the Ayurvedic spices. Once you know which spices and you have them, the next step is HOW. There are different type of spices: Seeds/Bark/Roots/Leaves/Powders. For example you can get coriander seeds, powder and fresh leaves. Or you can get cinnamon bark and powder etc. In Ayurveda we cook the spices in a sautee most of the time. We heat up the oil or ghee (check our video tutorial on how to make ghee) and once it reaches an appropiate temperature we mix the spices in a particular order or sequence. Seeds and barks go first. Then follows the dry leaves and fresh ginger. Lastly we add the powders. For example take my favourite dhal recipe - spice sequence: (in this particular order) Mustard Seeds - Fenugreek seeds - Coriander Seeds - Fennel Seeds - Bay Leaves - Fresh Ginger - Coriander Powder - Tumeric Powder - Black Pepper. (For a complete recipe of our delicious dhal, take a look at our blog: How To Make Yogi Dahl [recipe]) Also stay tuned to our video tutorial on how to mix the Ayurvedic spices which is coming up very soon. On this video I will be giving exact details on how to mix and cook with the spices. All in one Spice Mix. Here I just wanted to share with you an awesome, easy and practical ayurvedic spice home made recipe, that can give you all the goodness of the spices without the hassle! We call it the Ayurvedic Super Food Spice Mix. Some Guidelines:
Be adventurous, get some spices and start now! I would love to hear if you have any of your own tips or if you think of a few spices that should make the list. Also if you have questions, just leave me a comment. Thank you for reading this post. Madhava Are you are in Australia or near us, and would like to learn not only how to use the spices but also how to cook with simple Ayurvedic principle while immersing in yoga? Come on join one of our Lennox Head and Byron Bay Weekend Yoga Retreats! You can also check us out on our website HERE By AmbikaThe wellness industry is a strange one. This industry has somehow convinced us that to achieve a sense of wellbeing, one must go to hipster organic cafes, practice yoga at trendy hot yoga studios, eat super foods, drink beetroot lattes and be a designer, lycra sporting blogger. This multi billion dollar industry has unfortunately excluded unemployed people, seniors, single parents, families on a budget, students and anyone struggling to make ends meet. I honestly reckon this is all just a gimmick, and its not wellness …. and I absolutely think we can all achieve wellness with just a simple shift in our attitude and our choices. Wellness, to me, is about walking, running, exercising, meditating, dancing and practicing yoga in whatever clothing you are comfortable wearing, in whichever space you like. Wellness does not cost money. Wellness is not a brand. Wellness is about finding happiness from the stuff that doesn't cost money. Wellness is about laughing so hard you almost pee your pants. Wellness is about singing your favourite song out loud and dancing in your lounge room. Wellness is about swimming at the local pool or beach with your kids, family or friends. Wellness is about eating pure food, real food from the markets or better still, from your garden. It is not about super foods! Cooking with love is wellness and not living on fast food is wellness. Eating slowly is wellness. Knowing where your food is from and giving thanks is wellness. Wellness is about being grateful every single day. Wellness is about swinging on a swing, and being outside even when it’s raining. Wellness is about standing naked in front of a mirror and smiling because you love yourself inside and out. Wellness is about enjoying your job, study, home life, retirement or whatever you do. Wellness is a state of mind and a choice. Wellness is not on Instagram, its inside you. Wellness is self love and acceptance. A simple shift in the way we look at life and ourselves is true wellness. WELLNESS. IS. IN. ME. Repeat. Feeling low in energy? Here's Ambika's top 5 tips. 1) Rest! Instead of that dynamic flow class, opt for a restorative yoga class and give yourself the rest you deserve. 2) Heart opening postures and backbends like cobra pose and camel can help to invigorate the body and increase energy. 3) Smile. When we smile, even if it's forced, we release 'feel good' hormones which can also have an effect on our energy levels. 4) Drink water! (hmmm .... most of us just don't do this enough!) 5) Breathe. Breathing exercises, or pranayama as we call them in yoga, are super beneficial for reducing stress and increasing energy and focus. By John NieldI just noticed that the title could be totally misinterpreted... bonus :) This is gonna be trippy, so queue your fave Doors or Bob Marley jam... You know how an orchestra conductor uses a tuning fork at the start of the symphony? The fork produces a tone. All the musos tune in, and away they go. Well, the vibration of Om, well... it is yoga. Say what? True story, and no, I haven't been tokin' up. Remember in a prev post how we determined that yoga is the stilling of the mind? Well, what is the stilling of the mind exactly? Answer: it's a vibration. The vibration of Om. Think of life as vibrations (you were warned that this was gonna be trippy). In your hectic life, the vibrations are fast, high, low. They switch frequencies all the time. The more crazy your life, the more the vibrations swing about. Now Om is a long, strong, low, deep, slow vibration. It is very calming (remember: yoga is the stilling of the mind). So when you Om at the start of class, make it a vibration in your chest. Tune into it and modulate you breath with the frequency. Also, focus your mind on the vibration. I know this sounds like a crock, but it actually works. Now, remember this all starts as soon as the Om finishes. You should be tuned in and ready to roll. Deep, modulated breath and focus at the frequency of Om will take you deeper into poses and you will hold harder poses longer. It'll make your balances steadier and hair grow on your chest. Ok, not the last bit. That was a test to see if you're still awake. Gimme a freakin' break...you try to make a post about Omming interesting. This shite is hard. Om on, J. About John - in his words - John Nield is redneck yogi wannabe tryhard Humans are capable of discerning 5 tastes: sweet, salty, sour, bitter and umami. As we all know, the modern day diet is lavishly laden with sweet and salty foods – we seem to be forgetting about one of our fundamental (and functional) tastes: Bitter. Many of us regard the taste of bitter as …yuk! We scrunch up our faces and reach for something to wash it down with. But bitter foods have a rich history, especially in the healing arts. They are extremely useful medicinally and many cultures still revere bitter foods, wines and elixirs as an effective remedy for a range of ailments, as well as an essential part of a healthy diet. It all centres around digestive health: In a nutshell, the benefits of bitters are due to one main action: Their the ability to ‘kickstart’ digestion. By stimulating digestive secretions the functioning of the entire gastrointestinal tract becomes more efficient. Starting right from the mouth – bitter constituents stimulate taste receptors and the vagus nerve which increases saliva production (think about what happens in your mouth when you taste something bitter). This has a knock-on effect throughout the digestive tract; stimulating the release of the acids, enzymes and hormones from the stomach, pancreas, liver, as well as bile from the gall bladder. These digestive juices are needed for the breakdown and absorption of nutrients from our food. Just 1tsp of bitters, or a lovely bowl of bitter green leaves before a meal has the ability to prime and prepare your body for the process of digestion. You may find bitters beneficial if you suffer from some of the following symptoms: 1. Constipation, pain and bloating: If you feel full and bloated shortly after eating you may have issues with not digesting properly. Getting your digestive juices working properly before a meal makes for more efficient digestion; and therefore less chance for fermentation of food in the bowel (and painful bloating!). 2. Occasional heartburn/reflux: Bitters my help to alleviate symptoms of reflux by improving lower oesophageal sphincter tone and stimulation of gastric emptying. 3. Support healthy liver function: Most bitter tasting herbs are also great for liver. The liver is the unsung hero of the body – performing so many vital functions. Bitters stimulate production of bile from the liver. Bile is stored and released from the gall bladder, and carries the toxic load from liver to be excreted. Bile salts are an essential step in the emulsification, breakdown, and absorption of fats (including essential fat-soluble vitamins A, D, E, K). This may be significantly beneficial for people who have difficulty digesting a fatty meal, and help to lower high cholesterol. 5. Skin irritation: Due to the liver action, bitters have the ability to ease inflammatory conditions on the skin (eczema/psoriasis) caused by digestive problems. 6. Gut dysbiosis: The extremely acidic environment of the stomach is an important line of defence for the body. Bitters help to maintain the hydrochloric acid secretions in the stomach, which kill off many potentially harmful bacteria, viruses, parasites or fungi we may be ingesting – helping out our friendly gut flora further down the intestine and colon. 7. Hypochlorhydria (low stomach acid): We need this acid in order to absorb many nutrients. If you are seeing undigested food in your stool, have bloating or reflux after a meal, you may be suffering from hypochlorhydria. Bitters help to increase these acidic gastric secretions. Fantastic! How do I take them? Firstly …. you’ve got to taste the bitter:
**When considering herbal medicine, the synergistic actions of the herbs and interactions with medications should be carefully considered. Always consult a Naturopath. Karen is a Yoga Teacher and a student of Naturopathy. You can currently find her teaching Yoga at The Yoga Social. Home practice can be daunting (sometimes). What to do? General vs Specific Practice Let's break it down into two categories: general and specific. General is a bit of everything: forward bends, back bends, side bends, standing poses, one leg balances, arm balances, hip and shoulder openers. Specific is say when you want to work on your back bends because they are your weakest category of Asana (and you should be specifically practicing your weakest areas). When to Practice Specifically Yoga classes tend to be general. So if you are hitting the mat in class a couple of times per week, then you've got this covered. Supplement this general practice with specific home practice in your weakest area(s). Create an A4 page of 10 stick figures targeting your weakest areas. Make sure to work upwards in difficulty. Practice the poses a couple of times each, going deeper each time. Remember, you are trying to gain in strength and flexibility or to balance better, so repetition is key. When to Practice Generally If you aren't getting to class enough, then you need to run through a general practice at home. Bang out some Suri A, B and C. Add in some standing and balancing poses, and finish with some back and front bends. 30 - 45 mins and you are done and dusted. No biggie. Keep it simple. Maybe write it down to keep you honest and on track. Always Finish Hungry for More When I boxed, the trainer would always finish us off when we were still hungry for more training. This kept the training interesting and us coming back. Same with a home yoga practice. Keep it tight and practice generally or specifically depending on your class attendance. About John - John is (in his own words) a redneck yogi wannabe try hard. You can check out his blog here 'How To Be Your Own Yoga Messiah' |
AuthorThe Yoga Social Team Archives
March 2019
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