The power of a home practice..

If, and when I roll out my yoga mat in the morning, or at any time when the mood takes me… I look down at it and think…. It’s the same mat I the same place on the floor, but I never know where the next minutes will take me. My body will probably be tight, aching from the events the day before, biking, running, perhaps a hard week of classes or simply gardening, or maybe I am a bit wired, something on my mind I can’t shake, and I need a bit of downtime or release. I don’t know how long I will practice, perhaps I have 10 minutes or maybe 30 if I squeeze other tasks. The duration is determined by how soon I can get into the flow and how it feels for me.

I do know that simply rolling the mat out is a start to feeling better, either physically, emotionally, or mentally as the practice ahead will address all areas. It is more subtle and more powerful than running, or cycling, for me, both of which themselves are a great means of mindfulness and movement, plus it is in the warmth and little effort to roll a mat down to get started.

The connection I feel physically through the yoga movement is profound, I never cease to find a new sensation in the body, these postures are known to me, and I practice and teach regularly, but each day is different as the mind and body change each day.

I also know that, by the end, I will feel better. My body will be alive, tired, yet rejuvenated. My joints will be mobile, any of the aches and pains though joint degradation and inflammation will have retired in the background, dormant until another day. I will feel taller, probably physically and metaphorically, with a newfound confidence in myself and about the day, or challenges ahead.

Sometimes it really grabs me, and I will simply continue, freestyling, repeating, creating new movements and positions, this is the beauty of the yoga I teach and love, vinyasa flow. When the breath is used to control and regulate movement and the release of tension, it is akin to a dance, and you just get lost into it. The same is for the holds of each posture, tapping into our inner conscience, seeking out the tension and stress in the body and releasing it with a breath, and then feeling the range of movement increase in the joints, knowing that the body is opening, and the inner energies are flowing. You don’t have to be good at yoga, you just need to be compassionate with yourself and explore your own constraints to achieve the benefit.

Other times, when a short session is called for, say 5 minutes, it can still be the best way to spend 5 minutes. A yoga practice is what you make of it, with whatever time you have. Balance on one leg and a few flowing movements will tick most boxes and we can easily adopt some yoga breathwork covertly during the day. Recent studies are showing that exercise snacking is effective at improving health, cardiovascular fitness, lowering blood pressure and cholesterol.

Yoga, for me, is truly a gift. It doesn’t, set out to be anything but a means of personal connection, discovery, reflection, and achievement, on so many levels, and all it takes is an open mind and a rolled-out mat. Enjoy your yoga.

Fascia and why it matters

The human body is a complex and interconnected system, with each component playing a crucial role in maintaining health and function. One often-overlooked aspect of this intricate network is connective tissue, particularly fascia. While it may not be as well-known as muscles or bones, the health of your connective tissue and fascia can greatly impact your overall well-being.

Connective tissue is a vital structural component of the body, serving to support, protect, and connect various organs and structures. Fascia, a specific type of connective tissue, is a three-dimensional web that envelops and penetrates nearly every structure in the body, from muscles and bones to nerves and blood vessels.

Fascia is composed of collagen and elastin fibers that are embedded in a gel-like matrix. It provides a network that allows smooth gliding between tissues and contributes to the overall shape and function of the body. Fascia is particularly abundant in areas such as the muscles, joints, and organs.

Why Does Fascia Get Tight?

Fascia is designed to be pliable and flexible, allowing for easy movement and optimal function. However, various factors can contribute to fascia becoming tight and restrictive:

1. Inactivity: Prolonged periods of inactivity, such as sitting at a desk for long hours, can cause fascia to lose its elasticity and become stiff.

2. Repetitive Movement: Repetitive movements or poor posture can create imbalances in the fascial system, leading to areas of tightness and restriction.

3. Trauma and Injury: Physical injuries, such as sprains or strains, can lead to the development of adhesions and scar tissue within the fascia, resulting in tightness.

4. Emotional Stress: Emotional stress can manifest in the body as tension, which may contribute to tightness in the fascial system.

5. Dehydration: Proper hydration is essential for maintaining the suppleness of connective tissue and fascia. Dehydration can lead to increased stiffness.

6. Aging: As we age, the body's natural ability to repair and maintain connective tissue, including fascia, can decline, making it more prone to tightness.

How to Loosen Tight Fascia

Loosening tight fascia can promote improved mobility, reduce discomfort, and enhance overall well-being. Here are some effective strategies to address fascial tightness:

1. Movement and Stretching: Regular physical activity and targeted stretching exercises can help maintain the flexibility of fascia. Yoga and mobility drills are great options to promote fascial health.

2. Myofascial Release: Myofascial release techniques, such as foam rolling and using massage balls, can help break up fascial adhesions and reduce tightness.

3. Hydration: Staying adequately hydrated is essential for the health of connective tissue. Ensure you drink enough water daily to maintain the suppleness of fascia.

4. Massage Therapy: Professional massage therapists can employ techniques that specifically target fascial release, aiding in the reduction of tightness.

5. Mind-Body Practices: Practices like meditation and mindfulness can help reduce emotional stress, which can manifest as tension in the fascial system.

6. Heat Therapy: Applying heat to tight areas can relax fascia and improve blood circulation, which aids in fascial flexibility.

7. Proper Nutrition: Consuming a diet rich in essential nutrients, especially those that support collagen production, can benefit the health of connective tissues, including fascia.

Connective tissue and fascia play a vital role in the overall function and health of the human body. When fascia becomes tight, it can lead to discomfort and limited mobility. Understanding the causes of fascial tightness and incorporating appropriate strategies, such as movement, myofascial release, hydration, and stress management, can help promote fascial flexibility and improved well-being. By paying attention to this often-overlooked aspect of the body, you can unlock greater freedom of movement and enhance your quality of life.

Feeling wired? Get some yoga sleep..

We think relaxation is very simple, just sit back and close your eyes, however the brain may still be active, churning over the problems of the day, emotions, to do lists. We know that the mind is bombarded every day with thousands of thoughts, these thoughts may create a physical response, muscular, mental, and emotional, so when we think we are relaxed, we may not indeed be fully relaxed, even when we sleep... Which is why Yoga Nidra, (Yoga sleep) is well worth exploring.

The practice of Yoga Nidra, or Yoga sleep is normally at the end of a yoga class where practitioners enter a deeper state of conscious relaxation, moving awareness from the external world to the internal.

Yoga Nidra can be practiced by anyone. It holds immense benefits for all those who struggle to let go or suffer from lack of sleep, trauma, burn-out, and even anxiety. As a result, this powerful yet gentle practice is gaining popularity all over the world as more and more people experience its healing powers.

This practice involves a progressive movement of your awareness as you scan through different parts of the body. As you do this you will mostly likely experience and promote a sense of physical, emotional and mental relaxation. Yoga Nidra relaxes the mind at the same time as relaxing the body and helps us to clear out the nerve pathways to the brain. Through regular practice, we can counteract the effect of stress and hyperactivity in the frontal cortex by accessing different parts of the brain that can help us regulate awareness, supporting a harmonious, restorative state and a greater balance between the different layers of body and mind.

When you start Yoga Nidra, your brain is generally in an active state of beta waves. You then start to transition into relaxation and the meditative practice then takes you into an alpha state, the brain wave frequency that links conscious thought with the subconscious mind.

In alpha state, serotonin is released, which helps you to reach a transformational experience of inner calm, fluctuations in the mind start to decrease and you begin to feel more at ease. The body moves into stillness and a deep feeling of tranquillity and relaxation occurs. Continuing deeper into the practice the brain will then begin to emit delta waves, mimicking what happens when we enter a deep restful sleep. The difference between deep sleep and Yoga Nidra is that you stay awake during this final phase and you are able to access your subconscious thoughts and process past memories in the present moment. Repressed and unprocessed grief can loosen their hold, tension, and grip, whilst we can learn to find a little more freedom and detachment from unhelpful habits and thought patterns.

When you practice regularly, you might make a determination to do something in your life or become something, planting this seed into the now soft soil of your receptive subconscious, and as you end the practice, reaffirming your commitment to this determination. This can have profound affects for some practitioners.

Yoga Nidra is a subtle, yet very powerful practice that can help us deal with everyday stress and triggers. We develop a deeper awareness of our physical self and improve our powers of concentration.

Try for yourself, there are plenty of resources online of join a yoga class and learn the basics. Quite often I am told it is the best part of the yoga class, we all want to relax after all.