How to make a small step to a big change....

As we commence 2024 and with the anticipation that the year ahead brings us, maybe you are considering new interests, fitness objectives or lifestyle changes. Perhaps these objectives and goals already seem overwhelming or simply not that engaging enough.

However, incorporating a daily, simple yoga routine can work wonders for the body and mind.

Embarking on a new yoga practice may seem challenging, primarily because the body is not accustomed to change and there remains a widespread misconception of the practice of yoga.

In simple terms, for me, yoga is a method of ensuring my physical body can move in all directions, the way it needs to at this point in my life, with ease, and in that process, my mind becomes calmer, thereby allowing the body to release even further.

Granted, when we start, there may be a little discomfort, after all, this is change, but perseverance, patience and a nice slow breath will soon open your eyes and your body to the new normal.

This new normal is simply restoring your natural range of movement, which has been gradually eroded over time. All is never lost though.

Just 10 minutes of a prescribed yoga sequence is enough to get you going and with over 5000+ yoga postures, there is something for everyone to explore.

By setting a specific time and place for your daily tlc you will enhance your ability to build and maintain your yoga routine. And it doesn’t matter if you miss an appointment with your mat, or two, providing you don’t judge yourself negatively and re affirm your commitment to return.

For those reading this that are interested in exploring this potentially life changing practice, the following tips are worth considering.

1.      Understand your intention. Knowing and re affirming this to yourself is a powerful motivator.

2.      Find a good teacher. They will see where you need intervention, and help you navigate the journey

3.      Join a community. Try a class, the benefits of group dynamics extend to yoga practice and there is an energy felt in a moving class like no other.

4.      Enjoy the process. Soon you will tap into the mindfulness of movement and the time will fly, your daily practice will evolve, go deeper and you will feel the power of the breath.

5.      Don’t push it. Yoga will come to you if you are patient and it will happen, it is a subtle practice and less is always more.

If you are considering any new activities at this time of year and wish to improve yourself, I would really like you to consider yoga and see and feel for yourself the power therein.

Snoring, more common than you think..

Studies show that about 25% of the population snore regularly and that snoring is more common among men than women.

Whilst it is the subject of much teasing, it is clearly not a laughing matter as it can place enormous strain on relationships and seriously impact a good night’s sleep.

Snoring occurs when the pressure in the throat increases so that the uvula and soft palate begin to vibrate, emitting the sound that is a snore. This can happen on both inhalation and exhalation.

Sleeping with an open mouth makes snoring more likely;

·        your airway is narrowed. An open mouth causes your throat to compress as your tongue falls further back into your airway and the open space behind your tongue and soft palate is reduced.

·        Inhaled air is turbulent. Directly inhaled air vibrates the soft tissues at the back of your mouth

·        Your airway dries out. This is because mouth breathing doesn’t humidify incoming air like nasal breathing does.

You are more susceptible to breathing in harmful things with mouth breathing. Unlike nasal breathing, mouth breathing doesn’t trap allergens and bugs which can in turn worsen your snoring. Nasal breathing not only lowers your snoring risk but has other health benefits too:

The louder the snoring sound, the narrower the airway and it is harder for air to pass in and out of the lungs which makes breathing shallower.

This, in turn will reduce the level of oxygen that reach the cells ultimately reducing the quality of sleep, and as we know, aa good sleep is vital for rest and repair of our body.

Nose breathing can help reduce snoring by improving the airflow and reducing the likelihood of airway obstructions that often contribute to snoring. When you breathe through your mouth, the tongue is more likely to fall backward, partially obstructing the airway and contributing to snoring. Nasal breathing typically leads to a slower and more controlled flow of air, which can help reduce the vibrations of the soft tissues in the throat and mouth that cause snoring.

Since breathing through the nose reduces the breath, slows it down. This raises the levels of CO2 in the body which is a bronchial dilator, effectively and naturally opening up the airways.

Breathing through the nose, as opposed to the mouth, encourages the proper alignment of your tongue and soft palate. When you breathe through your nose, your tongue is more likely to stay in its natural position against the roof of your mouth, and the soft palate at the back of your throat is less likely to collapse and obstruct the airway.

You may notice that when you have a cold, you snore more. This is because with a nose full of nasties, you need to switch to mouth breathing.

Nasal breathing warms and humidifies incoming air, helping to prevent your airways drying out. It also channels air over your snoring noise-makers in a less turbulent way than mouth breathing does.

By treating and conditioning the incoming air when you breathe through your nose, this may prevent the frequent awakenings you may experience from having a dry mouth, achieving a more comfortable sleep.

The mucus and many folds within your nasal cavities do a great job of trapping potentially harmful invaders such as allergens and viruses/bacteria. These, in addition to making you feel terrible, can worsen your snoring.

Nasal breathing reduces the chance of hyperventilation – over-breathing with frequent, shallow breaths. Proper ventilation leads to optimum oxygen/carbon dioxide balance, allowing for improved blood oxygen saturation.

Nitric oxide (NO) has often been termed “the mighty molecule” is produced in the nose and sinuses, nasal breathing helps push this molecule into the lungs where it can exert its benefits. Here, it expands your blood vessels to reduce blood pressure, it is nature’s way of encouraging us to nose breathe.

If snoring persists despite trying these methods, it's a good idea to consult a healthcare professional or a sleep specialist to rule out any underlying medical conditions or to explore additional treatment options.

Talk to a breath coach to see what simple changes you might make to sleep better, there are many devices and techniques available such as these below.

1.      SnoreLabs : A great app that will guide you through self-management of your snoring

2.      Mouth taping or chin straps

3.      Neti Pot, nasal cleansing

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.