Morning mobility flow

BLOW AWAY THE COBWEBS
We are all very aware of the many benefits of a good night's sleep – from strengthening the immune system to better focus and attention throughout the day. But after a really solid night of deep sleep you can sometimes feel a bit stagnant and creaky. Mobilising all the joints of the body with a quick morning yoga practice will blow away the cobwebs and help you optimise the benefits of your nights sleep. If the idea of slotting a morning practice into the start of your day feels like a mammoth task, have a read of my previous article Morning routines. Stretching and strengthening your hips, spine and shoulders will help you sit, stand and walk throughout your day with more awareness of good posture, and allow you to move around with less aches and pains. It also wakes up your digestive system, kick-starts your metabolism, boosts your circulation and immune system and expands your lungs which unlocks your upper spine and brings in more oxygen to wake you up.

THE BENEFITS OF STRETCHING
Muscles are like rubber bands. If you apply force to them, without warming them up first, they can tear. Morning mobility helps prevent injuries by warming up all the muscles ready for your daily task – from simply reaching for something in a high cupboard to your preferred sporting endeavour. It is important to keep this rubber band principle in mind when you are stretching and approach a morning yoga routine with patience. Your flexibility can vary on different days and at different times of the day. Studies show that muscles and joints are tighter in the morning and increase in flexibility throughout the day. This is totally normal and all the more reason to gently stretch your muscles and enjoy having a more adaptable body for the whole day. If you have time you could add some MFR (myofascial release) to your hips, spine or shoulder. I love to start my morning practice with some MFR from my calves up to my hamstrings. This is an area for me that can feel tight in the mornings and very easily sustains overstretch injuries, particularly in my hamstrings. For these MFR techniques, have a read of my previous article.

EXPLORING MORNING MOBILITY FLOW IN YOUR PRACTICE
This sequence focuses on hips, spine and shoulders and also hits all the muscles and joints of the body in this short and simple morning practice. The first row is the general warm up with four mini flows to warm the whole body. Link your breath with each movement and repeat each two pose flow three times. The second and third row are the two standing flows. In a full standing flow round you will repeat the flow (marked between two arrows) twice – first time with the right leg forward and second time with the left leg forward. You can repeat this full round one, two or three times depending on how much time you have. The breath count for the standing flow is an uncounted inhale and a slower exhale to the count of three as you transition to the next pose. The final row is the cool down stage of the practice, finishing with Savasanah.

ALIGNMENT CUES
Have a read of the tips below and either print out the sequence or save it onto your device:

• Focus on capturing smooth and comfortable ranges of movement as you flow.

• Notice how you feel before and after your practice.

• Pay particular attention to the sensations in your hips, spine and shoulders as you move.

• Move slowly through the sequence using the breath count as your guide. Inhale is indicated with a ‘+’, exhale is a ‘-”. You can increase or decrease the count to suit what feels comfortable for you.

• Breath all the way into your belly to access the full capacity of your breath.

• Repeat the two standing flows for three rounds per side, stepping right leg forward first then left leg.

• Give yourself at least 5 mins in Savasana to transition back into your day.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru

Transitions

A TIME OF CHANGE
Transitions are the period of time where change occurs. There are lots of transitions happening in the world at the moment. Some are met with celebration and some with trepidation. One of the biggest transitions we experience throughout life is the annual single day of New Years, as opposed to the gradual change of seasons or the personal transition of birthdays. There is a shared sense of history being defined by the changing number as we all experience this transition together globally within a 24hr period. Some use this as an opportunity to set New Year resolutions and others, like myself, reflect on what affirmation we would like to set for the year ahead and set aspirational goals.

You could also say that our entire life is a series of mini transitions – from the big transitions like changing jobs or moving houses to daily transitions like changing from sleep to awake or traveling to and from work. The idea of transitions can evoke the feeling of impatience, dread or nervousness in some. My contemplation for you is to reframe your relationship to the idea of transitions and see the journey as just as important as the destination. Slow down and be excited and curious about change as much as the end result. Every element that makes up life is to be savoured rather than rushed.

TRANSITIONS IN YOGA
Transitions in our yoga practice are the connections between poses. We are inclined to rush through life and bring this same mindset onto our practice and rush from pose to pose too. Think of the practice as a string of pearls – the poses are the pearls and the transitions are the string that hold it together. Both have their own function, both exist separately, but together they make a beautiful thing. The spaces between the poses are to be savoured in order to get the most out of your time on your mat.

Transitions are an opportunity to build physical strength, coordination and stability. As you move from pose to pose your brain needs to work out how to get from A to B safely. Transitions build a library of muscle memory for your body to refer back to in your everyday life – like getting up and down from the ground or working out how to balance with one leg lifted. They are also a very effective way of working on standing stability and reducing fall risk, which is an important life skill to train at every age.

Moving slowly in transitions is more physically demanding than using momentum. With slow transitions you’ll notice all your muscles working hard to stabilise you and move you into the next pose. Moving with momentum is a missed opportunity to strengthen your whole body – ankles, legs, core and spine in particular. Moving at a faster pace is also where potential injuries are more likely to happen rather than the static poses themselves. When you slow down you naturally move in a more considered, controlled and safer way. Slow transitions need your full attention and are a great way to distract you from your busy life and help you build concentration, focus and mindfulness.

EXPLORING TRANSITIONS IN YOUR PRACTICE
This sequence starts with two child’s pose flows to help you link your breath with your movement and get into the rhythm of moving slowly. Row two and three are your two standing flows. Start with row two by stepping your right leg forward, complete the row and then repeat it by stepping your left foot forward. Do the same for row three. IN both these rows, and in the seated flow, you will inhale for the count of four and exhale for the count of four. This will help slow you down and access your strong muscles to make considered and coordinated transitions. The final row is a six pose seated flow, using the four count breath again. Bend the right leg up first and then repeat the six poses with the left leg bent.

ALIGNMENT CUES
Have a read of the tips below and either print out the sequence or save it onto your device:

• Move slowly through the sequence using the breath count as your guide. Inhale is indicated with a ‘+’, exhale is a ‘-”. You can increase or decrease the count to suit what feels comfortable for you.

• Breath all the way into your belly to access the full capacity of your breath.

• Repeat the two standing flows for three rounds per side, stepping right leg forward first then left leg.

• Give yourself at least 5 mins in Savasana to transition back into your day.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru

Christmas hols flow

SIMPLE AND ACTIONABLE
I’ve written lots of articles with sequences for Chritsmas  and New Years over the years. From The ultimate Christmas flow and Christmas mini flows to Step gently into the New Year and Mini flows for 2020. This year I’m going to keep it really simple and give you a sequence which includes all my favourite techniques I’ve been using recently in my own practice, my classes and with my private students. I’ll keep it short and sweet and divide it into a few different sections to make it easier for you to proactively make time to step on your mat to do the full sequence or to pick and chooses some of the different techniques if you are short on time or just need an SOS moment to yourself before resuming your festivities. You could choose to practice the breath work first thing in the morning or the standing flow, some MFR or a restorative pose in the evening to help you relax. Catching a few minutes to yourself each day makes all the difference to help you continue to enjoy your Christmas hols. 

MY FAVOURITE TECHNIQUES
We know that doing yoga makes us feel good physically and mentally. It increases our mobility and strength, helps with good posture and balance and even reminds us to breathe better. Along with yoga poses I love to add MFR (myofascial release), pranayama (breathwork) & restorative poses (relaxation) to my practice. By using this multi faceted approach I ensure that I am optimising my time on my mat in a holistic way. Pranayama and MFR are quick and potent tools for stress relief while restorative yoga can be used to build an adaptable nervous system and rewire the brain's response to stress. Pranayama breathwork is the fastest way to reduce stress. It has an immediate effect on mood and energy – increased breath rate is invigorating and energising, while decreasing breath rate is calming and relaxing. It can also be used to manage pain by stimulating the relaxation response and pain signals. MFR has many benefits but is used mainly to increase range of movement and ease aches and pains. It also stimulates receptors under the skin called ruffinis that initiate our relaxation response and can be used at the end of the day to help switch off in preparation for sleep. Restorative is considered the king of all yoga when it comes to stress resilience. It is a relaxation practice that turns down the dial on the stress response and helps you consciously relax. By practising restorative poses you teach the nervous system to recognise and deal with stress in everyday life. When stress is reduced the body can focus on the functionality of the immune, respiratory, cardiovascular and endocrine systems. Helping the body as it strives for balance.

EXPLORING CHRISTMAS HOLS FLOW IN YOUR PRACTICE
This sequence starts with a pranayama practice as described below. You can also do the pranayama at the end of your practice if you prefer. This sequence has an outer hip focus so you will start with MFR on the outer hips and the glutes, as detailed below, to prepare the area and allow you to access its strength as you flow through the standing flows. The second and third row are the two main standing flows. In row two you will step the right leg forward first, do the full flow and then repeat it with the left leg forward. Do the same for the second flow in row three. The final row starts with MFR on the shoulders as detailed below to help initiate the relaxation part of your practice. Followed by two gentle two pose flows and two restorative poses. Practice the whole sequence or mix and match sections to meet your changing demands over the festive period.

ALIGNMENT CUES
Below are the pranayama, MFR and restorative techniques used in this sequence. The props you’ll need are:
2 x MFR balls - or 2 tennis balls.
1 x bolster - or 2 towels, wrapped around a horizontally rolled pillow and tied to secure.
2 x yoga blankets - or any wool, thick cotton or fleece blanket with density.

Pranayama
Sit in a comfortable position – cross legged, sitting up on a brick or straddling a bolster.  Inhale for the count of 4, exhale for the count of 4 x 3 rounds. Inhale for the count of 4, pause for 2, exhale for the count of 4, pause for 2 x 3 rounds. Inhale for the count of 4, pause for 4, exhale for the count of 4, pause for 4 x 3 rounds. 

MFR
No.1 - Hips (gluteus medius)
Compression - from side lying up on your forearm, stack  2 x balls behind your frontal hip bone on your outer hip, gently press down with an inhale and release on the exhale x 5 breaths.
Sheer - slowly lift and lower your leg x 5.
Roll & cross fibre - roll up and down on your outer hip.

No.2 - Glutes (gluteus maximus & piriformis)
Compression - from supine with knees bent, place 2 x balls in the centre of each buttock muscle, gently press down with an inhale and release on the exhale x 5 breaths.
Sheer - slowly lift and lower one knee at a time towards your chest x 5. Place your right foot on your left knee and lower and lift your right knee.
Roll & cross fibre - roll around the whole buttocks area.

No.3 - Shoulders (trapezius & supraspinatus)
Compression - from supine with knees bent, place 2 x balls in the centre of each upper shoulder, gently press down with an inhale and release on the exhale x 5 breaths.
Sheer - slowly circle arms overhead and back to the ground x 5. 

Restorative
No.1 - Supported childs
Come into a kneeling position with your hips on your heels. Nestle a bolster between your knees, vertically along your mat with a folded blanket on the far end. Place your hands either side of the bolster. With an inhale lengthen through the whole spine and on an exhale gently place your front spine along the centre of the bolster. Place your right cheek on the bolster. Feel the breath in the back of the ribs and lungs. Swap to your left cheek half way through the pose.

No.2 - Mountain brook
Half roll a four fold blanket and place it at the top of your mat. Accordion fold the other blanket and place it below your top blanket where your shoulder blades will lie. Place the bolster towards the bottom of your mat where your knees will be. Lie supine on your back, nestle the rolled part of the top blanket in the curve of your neck, place the accordion folded blanket under the lower tips of your shoulder blades and the bolster under the creases of your knees. Legs and arms extended, palms facing up, feet fall out to the side. Feel the rise and fall of the props supporting your back body.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.
Ruth Delahunty Yogaru