Building resilience

Practice my monthly sequences with me on Stronger You. For 50% off your first month use YOGARU50.

THE RESILIENCE FORMULA
Resilience is not just pushing through a challenge, it is meeting the challenge and being able to come back down after – your ability to regulate your nervous system response to physical or mental stress. Stress is not all bad – it trains the nervous system to be adaptable, gets us up in the morning and is the drive behind getting things done. Periods of manageable stress throughout your day are part of life but constant or chronic stress creates inflammation and impaired sleep. When stress is unmanaged it causes ‘bottom up’ emotional regulation – where the amygdala, our alarm system, goes into overdrive, resulting in impulsive decision making. When we are calmer 'top down’ emotional regulation kicks in – where the prefrontal cortex, our thinking brain, makes more considered decisions. Just like a muscle the nervous system can be trained with repetition to create new pathways to be able to regulate after periods of stress and to favour ‘top down’ reactions.

Within the cycle of stress, physical and mental, the recovery phase is the growth phase where you get stronger and your ability to adapt to demand happens. Tiffany Cruikshank of Yoga Medicine advises ‘to feel and perform better you must prioritise relaxation’. This practice of stimulus and relaxation is the formula for building resilience – stress + recovery = positive adaptations. We can utilise this formula in our yoga practice and in life to build resilience and train the nervous system to rise to challenge and come back down after. Training the body to go up and down like a dimmer switch helps prevent it getting stuck in one or the other.

BUILDING RESILIENCE WITH YOGA
Microdosing stimulating practices + recovery practices through your yoga practice gives you manageable periods of stress and periods of recovery. This builds resilience and makes you better able to deal with stress in your everyday life. We can do this by adding stimulus like strengthening poses, balance drills, eccentric movements, isometric holds and slow moving flow. Followed by adding recovery practises like gentle flow, exhale focused breathwork, myofascial release self massage (MFR), meditation, yin and restorative poses.

In your everyday life it is also important to have your toolkit of favourite recovery practises. It may include – restorative yoga, meditation, myofascial release (MFR), gentle stretching, breathwork, naps (before 3pm) and getting out in nature. These are all considered ‘active recovery’ practices where you are setting aside time for intentional recovery. ‘Inactive recovery’ includes – TV, reading, social media, scrolling, screen time. These forms of recovery still have an element of stimulus and are not considered true recovery time. I would encourage you to write down your own resilience formula. Acknowledge the activities that challenge you and make a list of your favourite ‘active recovery’ practices. Building resilience takes a combined approach of good sleep, nutrition, hydration, exercise, getting out in nature and social connections.

EXPLORING BUILDING RESILIENCE IN YOUR PRACTICE
This sequence combines challenging poses with recovery. It starts with one of the best MFR techniques for stress and tension relief – the shoulders. The first row has a progression of mini flows that gets more challenging followed by a propped Malasana/Squat to recover. Rows two and three are the two standing flows which incorporate core and balancing challenges. You will step your right leg forward first then repeat the flow with the left leg forward. You can repeat these flows two to three times depending on how challenging you want your practice to be and how long you want to practice for. Row four has two more core mini flows and a breather in Apanasana/Knee to Chest. This is followed by two more MFR techniques on the hips and glutes – the perfect way to recover the hips. Finally you will finish with a short seated pranayama practice.

ALIGNMENT CUES
Below are the MFR and pranayama techniques used in this sequence. The props you’ll need are:
2 x MFR balls - or 2 tennis balls.
2 x yoga bricks - or 2 thick similar sized dictionaries.

MFR
No.1 - 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. 

No.2 - 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.3 - 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.

Pranayama
Sit in supported Baddha Konasana/Bound Angle or your preferred seated position.  Inhale for the count of 4, exhale for the count of 4, pause for the count of 2 x 3 rounds. Inhale for the count of 5, exhale for the count of 5, pause for 4 x 3 rounds. Inhale for the count of 6, exhale for the count of 6, pause for 6 x 3 rounds. 

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

Morning mobility flow

Practice my monthly sequences with me on Stronger You. For 50% off your first month use YOGARU50.

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