The nervous system

THE CONDUCTOR
The nervous system is the body's communication and control system. It is the most complex system and is responsible for all bodily functions and reactions to internal and external stimuli. It is the brilliant conductor that harmoises the symphony of the body into homeostasis. The nervous system is divided into two paths – the central nervous system (CNS) and the peripheral nervous system (PSNY). The central nervous system is made up of the brain and the spinal cord – it is the control centre of the nervous system. The peripheral nervous system is made up of 12 pairs of cranial nerves and 31 pairs of spinal nerves – it carries information to and from the brain to all the systems of the body. There are two nerve pathways – sensory and motor neurons. The sensory neurons send information from the nerve receptors to the CNS, while the motor neurons send information from the CNS to muscles and glands. The motor division is divided into the somatic nervous system (SoNS) and the autonomic nervous system (ANS). The somatic nervous system controls voluntary movements, like lifting your arm or walking. The autonomic nervous system controls involuntary functions that happen without us having to think about them, like breathing or digestion.

THE AUTONOMIC NERVOUS SYSTEM
The ANS manages daily activity and responds to situations. It is divided into the sympathetic nervous system (SNS), ‘fight or flight’ response, and the parasympathetic nervous system (PNS), ‘rest and restore’ response. Both actions start with sensory signals sending information to the brain. The brain accesses this information and, based on past experiences, decides if the SNS, the PNS or a combination of both are required. When the SNS is active, motor neurons travel to the muscles and glands and increase heart rate and blood pressure, open our airways, inhibit digestion and reproductive organs, stimulate adrenaline production, open our sweat glands and contract the muscles. When the PNS is active motor neurons travel to the muscles and glands and reduce heart rate and blood pressure, relax our airways, stimulate digestion and reproductive organs, inhibit adrenaline production and relax the muscles.

Although the SNS is connected to stress it is also responsible for muscle activation and everyday movement. The two systems do not work in isolation, they work together to keep all the systems of the body active and relaxed when optimally needed. Problems arise when we lean more into one than the other and the nervous system can’t adapt. Yoga helps us build a malleable nervous system that can move smoothly from doing to non-doing and appreciate the value of both.

EXPLORING THE NERVOUS SYSTEM IN YOUR PRACTICE
This sequence is built using the framework of my Move & restore method. It starts with a movement practice with simple purposeful flows to build energy, strengthen your muscles and activate the SNS. Then brings you into a replenishing restorative practice to restore energy, relax your muscles and activate the PNS. Transitioning you from ‘doing’ to ‘non-doing’, building healthy symbiotic pathways for your nervous system and creating an optimum environment for all the functions of the body. As mentioned above, it is not as simple as switching on and off the SNS and PNS responses. Within the movement part of the practice the SNS and the PNS are both activated. The effort of standing upright against gravity stimulates the SNS which contracts the muscle, while at the same time the breath and meditative flow stimulates the PNS which relaxes and calms the mind. Alternatively, within the restorative part of the practice we are purely targeting the PNS, which is what makes restorative yoga uniquely nurturing and replenishing. You can learn more about how this works in my recent article on The vagus nerve; what makes yoga calming in Finding calm; the move & restore method in Move & restore; and restorative yoga in Restorative yoga, Restorative with home props, Restorative sleepy flow, Restorative for stress relief & Rest & renew restorative.

ALIGNMENT CUES
There is no specific peak pose in the nervous system sequence. The first half will activate your sympathetic nervous system with movement, and the second half will activate your parasympathetic nervous system with some restorative poses.

Have a read of the tips below and the restorative pose sets up, either print out the sequence or save it onto your device:

• Use the breath guide in the sequence to help you link breath with movement in the flow. Inhale is indicated with a ‘+’, exhale is a ‘-”.

• A full round of a mini flows is all the poses in the mini flow with the right leg forward first, then repeat with the left leg forward. Repeat this full round twice.

• Move slowly and use the breath to control your effort and ease.

• For a longer practice add in a Sun Salutations at the start of each mini flow or repeat each mini flow.

RESTORATIVE POSE ALIGNMENT CUES
The props you’ll need for the restorative poses are:
1 x bolster - or 2 towels, wrapped around a horizontally rolled pillow and tied to secure.
2 x yoga bricks - or 2 two thick similar sized dictionaries.
2 x yoga blankets - or any wool, thick cotton or fleece blanket with density.

No.1 - Supported bridge
Lie supine on your back, lift your hips up and place a bolster horizontally under your hips. Settle your hips down onto the support of the bolster. Knees bent, feet hip distance apart. Arms extended either side of the body, palms facing up. Feel a gentle opening in the front of the hips and across the chest.

No.2 - Prone twist
Place your bolster vertically along the top centre of your mat. Sit with your right hip along the short end of the bolster. Place a folded blanket between your knees. Turn to face your bolster and place your hands on the ground either side. 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. Shift your elbows away slightly from the bolster to allow the arms to gently hang out of the shoulder sockets. Feel the gentle twist in the spine and abdominal region. Repeat on the left side.

No.3 - Reclined seated
Place two bricks horizontally at the top of your mat, One at its highest height and the other at its mid height. Lie your bolster over the bricks along the centre of your mat and place a folded blanket on the far end of your bolster where your head will rest. Sit with the back of your hips along the short end of the bolster. Roll up a folded blanket and place it under your knees. Gently lie back onto your bolster. Feel a gentle opening across the chest.

No.4 - Savasana
End your practice with at least 10 minutes of Savasana or Resting Pose. Lie supine on your back, legs stretched out, arms slightly away from your body, palms facing up. Legs slightly apart, feet fall out to the sides, soften your shoulder, back of the neck long. Gently close your eyes, let the body become heavy and melt into the support of the ground. Soften the muscles across your forehead, releasing all tension, gaze inwards. Let all the muscles and bones of your body release.

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

Restorative sleepy flow

This sequence is available on YouTube.

YOGA AND SLEEP
Sleep has been a hot topic of conversation for the last few years and is part of ‘the four pillars of health’ – nutrition, exercise, relaxation and sleep. Sleep is essential to our physical and mental wellbeing. Good sleeping habits help with focus and concentration, mental health, a strong immune system, lower inflammation, a healthy metabolism, weight maintenance, and muscle repair. The body works on a 24hr sleep-wake cycle, known as the circadian rhythm. When the sun rises, we are exposed to light and the body releases cortisol to give us energy for the day ahead. As the sun goes down, we are exposed to darkness and the body releases melatonin to make us drowsy and ready for sleep. Screen use, caffeine and alcohol inhibit this evening melatonin production and stop us from falling or staying asleep. To help you establish a healthy circadian rhythm, aim to get the sun in your eye within an hour after you wake and reduce stimulants, including light, for 4-6hrs before bed.

10 TIPS FOR GOOD SLEEP
Building good sleep habits will give you the best chance possible of establishing a good sleep routine. Below are 10 tips to help you along the way:

• Establish a regular sleep routine, sleep-wake times, even at weekends!

• Get some fresh air everyday.

• Get morning sunlight exposure within an hour after you wake.

• If you like strong exercise, schedule it in the morning or afternoon.

• Avoid caffeine (6hrs) before bedtime.

• Avoid alcohol (3hrs) before bedtime.

• Avoid screen (4hrs) use before bedtime.

• Avoid big or heavy meals (4hrs) before bedtime.

• Introduce relaxation techniques (warm bath, essential oils, gentle yoga) before bed.

• Keep your bedroom dark and cool (18o).

YOGA AND SLEEP
Yoga is perfect if you are looking for ways to support good sleep cycles and wake up feeling refreshed. It settles the mind and body, helping you fall and stay asleep. It also reduces stress which is one of the main causes of insomnia. Yoga calms the body and mind, relieving physical and mental tension. Yoga is a practice built on breath, movement and meditation. The breath is one of the fastest and most accessible ways to bring the body into a state of rest and tap into the parasympathetic ‘rest and restore’ nervous system response. The gentle movement of yoga releases muscle tension and relieves stiffness from long periods of sitting or standing. Yoga also creates a meditative, mindfulness flow which gives the brain a chance to shift gears away from work mode and increases levels of the sleep hormone melatonin. The perfect formula to gently nudge the body towards a good night sleep and to wake up feeling refreshed.

RESTORATIVE YOGA
While a gentle yoga practice is very calming, restorative yoga is the king of all yoga when it comes to helping you sleep better. Restorative is a healing practice of passive poses that targets the parasympathetic ‘rest and restore’ nervous system, and consciously relaxes the body to bring you into a deep state of rest. Practising restorative early in the day will help you feel refreshed and ready for the day ahead, while practising in the evening will help you prepare the nervous system for a good night's sleep. The poses are held for longer periods of time and are supported with props to create effortless comfort. The aim is to feel gentle opening sensations, which stimulate the parasympathetic ‘rest and restore’ response, rather than active and strong stretches, which stimulate the sympathetic ‘flight and flight’ response.

As we consciously breathe in our restorative practice the breath stimulates the vagus nerve, which travels to and from the brainstem straight to the throat, heart, diaphragm, stomach, kidneys, liver, pancreas, gallbladder, sphincter and reproductive organs. The vagus nerve is associated with 75% of the parasympathetic, rest and restore, nerve fibres. When it is stimulated it slows heart rate, reduces blood pressure, relaxes our airways, stimulates digestion and reproductive organs, inhibits the stress hormones cortisol and adrenaline production, stimulates happy hormone endorphin productions and relaxes the muscles. This helps create optimal conditions for sleep.

THE BENEFITS OF RESTORATIVE
Aids digestion, aids fertility, aids pain management, aids relaxation, balances emotions, balances hormones, balances nervous system, boosts immune system, boosts healing capacity, eases constipation & bloating, eases back pain, eases fatigue, eases headaches, eases insomnia, eases menstrual & menopause symptoms, eases muscle tension, eases neck pain, eases stress, tension & anxiety, improves healing capacity, improves posture, improves sleep, increases circulation, increases mindfulness, massages abdominal organs, reduces blood pressure, reduces inflammation, strengthens lungs, strengthens spine.

EXPLORING SLEEPY FLOW IN YOUR PRACTICE
After a busy day this sequence of gentle movement and restorative yoga will help your body and mind let go of the day's activities and prepare to flick the switch from doing to non-doing. The sequence starts with gentle movement using the breath to create a meditative flow by linking an inhale and an exhale with each pose. This stimulates the vagus nerve in the diaphragm and initiates the ‘rest and restore’ process. You will then transition into the king of all yoga for the nervous system – restorative yoga. It is important to make sure you are completely comfortable and adjust to find comfort if required. You will see the suggested hold times in the sequence for each pose. Props needed and alignment cues for your restorative poses are below:

RESTORATIVE POSE ALIGNMENT CUES
The props you’ll need for the restorative poses are:
1 x bolster - or 2 towels, wrapped around a horizontally rolled pillow and tied to secure.
2 x yoga bricks - or 2 two thick similar sized dictionaries.
2 x yoga blankets - or any wool, thick cotton or fleece blanket with density.

No.1 - Chest opener
Quarter roll a four fold blanket and place it at the top of your mat with the roll towards you. Lie supine on your back, with the tip of your shoulder blades on the roll end of the blanket. Extend your arms overhead in cactus position or in a ‘T’ shape if your shoulders don’t comfortably reach the ground in the cactus position. Feel a gentle opening across the chest and shoulders.

No.2 - Supported bridge
Lie supine on your back, lift your hips up and place a bolster horizontally under your hips. Settle your hips down onto the support of the bolster. Knees bent, feet hip distance apart. Arms extended either side of the body, palms facing up. Feel a gentle opening in the front of the hips and across the chest.

No.3 - Reclined seated
Place two bricks horizontally at the top of your mat, One at its highest height and the other at its mid height. Lie your bolster over the bricks along the centre of your mat and place a folded blanket on the far end of your bolster where your head will rest. Sit with the back of your hips along the short end of the bolster. Roll up a folded blanket and place it under your knees. Gently lie back onto your bolster. Feel a gentle opening across the chest.

No.4 - Prone twist
Place your bolster vertically along the top centre of your mat. Sit with your right hip along the short end of the bolster. Place a folded blanket between your knees. Turn to face your bolster and place your hands on the ground either side. 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. Shift your elbows away slightly from the bolster to allow the arms to gently hang out of the shoulder sockets. Feel the gentle twist in the spine and abdominal region. Repeat on the left side.

No.5 - 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.6 - Elevated legs up the wall or chair
Bring your mat to a wall or in front of a chair. Smooth out a two fold blanket along your mat and place a bolster about 5“ away from the wall. Sit on the right edge of your bolster with your left side up against the wall. Slowly recline over the bolster and swing your legs up along the wall or on the chair. Make sure there is space between the back of your hips and the wall or chair, so that your legs are at a slight angle to allow gravity to hold your legs in place.

No.7 - 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.

No.8 - Savasana
End your practice with at least 10 minutes of Savasana or Resting Pose. Lie supine on your back, legs stretched out, arms slightly away from your body, palms facing up. Legs slightly apart, feet fall out to the sides, soften your shoulder, back of the neck long. Gently close your eyes, let the body become heavy and melt into the support of the ground. Soften the muscles across your forehead, releasing all tension, gaze inwards. Let all the muscles and bones of your body release.

If you are enjoying restorative yoga you will find more restorative sequences here.

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

Rest & renew restorative

RELEARN HOW TO REST
Why is it that we use every excuse in the book to put off taking time for ourselves? Looking after ourselves is not just an act of self care, it ensures that we are able to function in the world, and with the people around us. Learning how to self soothe and self prioritise has become a lost art, but thankfully it is now being highlighted as an essential part of our physical and mental wellness. Learning how to relax helps you appreciate the value of downtime and cultivating a malleable nervous system with the ability to swap easily from activity to relaxation and appreciate the value of both. It rewires the brain's response to stress by tapping into the parasympathetic nervous system (rest and restore) rather than your sympathetic nervous system (fight and flight) and help build mental resilience. It also reduces production of the stress hormones adrenaline and cortisol, and increases production of the ‘feel good’ hormone endorphin. By cultivating the parasympathetic nervous system pathways the neuroplasticity of the brain changes, and in times of stress or decision making this more discerning pathway is more available to us.

THE NERVOUS SYSTEM
The parasympathetic nervous system is considered the ‘top down’ response controlled by the anterior cingulate cortex (ACC) in the prefrontal cortex, which is our logical and thinking mind. The sympathetic nervous system is considered the ‘bottom up’ response controlled by the amygdala in the limbic brain which is our internal risk assessment bodyguard. When we encounter a perceived threat the brain processes the information through these two pathways. In the ‘bottom up’ sympathetic path the perceived threat is processed in the hippocampus (past memories) to check for a record of previous experience, it sends this information to the amygdala (emotional alarm system) and decides the level of threat and action needed. A message is then sent to the thalamus (the switchboard) and on to the hypothalamus (hormone response) and a reaction to the situation is carried out. In the ‘top down’ parasympathetic path the perceived threat is processed in the anterior cingulate cortex (ACC) in the prefrontal cortex, the thinking mind works out if this is really a dangerous situation or something that can logically be worked out. It sends its decision to the hypothalamus (hormone response) to cause a reaction as required. When we work with building tone in the parasympathetic nervous system it helps slow down the amygdalas fast firing reaction and the prefrontal cortex steps in with a more rational, considered slant to the scenario.

RESTORATIVE YOGA
Restorative yoga is a healing practice that targets the parasympathetic nervous system and consciously relaxes the body to bring you into a deep state of rest while the body refreshes and renews. It supports you physically, mentally and emotionally and is used for both therapeutic and preventative measures. It restores the body's natural inclination towards balance or homeostasis by enhancing its capacity to heal, resetting pain patterns, balancing hormones, and optimising the functionality of the organs. This balance gives the immune system a better environment to work efficiently in. Restorative is a practice of passive poses which consciously relaxes the body. The poses are held for longer periods of time and are supported with props to help you feel effortless comfort. In this practice we look for gentle openings rather than strong stretches. The nervous system responds better to gentle stimuli, less is more!

THE BENEFITS OF RESTORATIVE
Aids digestion, aids fertility, aids pain management, aids relaxation, balances emotions, balances hormones, balances nervous system, boosts immune system, boosts healing capacity, eases constipation & bloating, eases back pain, eases fatigue, eases headaches, eases insomnia, eases menstrual & menopause symptoms, eases muscle tension, eases neck pain, eases stress, tension & anxiety, improves healing capacity, improves posture, improves sleep, increases circulation, increases mindfulness, massages abdominal organs, reduces blood pressure, reduces inflammation, strengthens lungs, strengthens spine.

EXPLORING THE SEQUENCE
Use this simple restorative sequence to help you rest and renew your body and mind. Consider the four pillars of restorative yoga when you are setting up your space – quiet, dark, safe, warmth. The body will cool down quickly so layer up and stay warm. Hold the poses for the suggested times on the accompanying illustrated sequence. Remember to do both sides in an asymmetrical pose. Stay warm and be completely comfortable throughout your practice. Discomfort will reduce your ability to rest your nervous system. If a pose isn’t working for you just move onto the next one. Use a phone on a low volume to time your holds. As you settle into the pose, scan down from head to toe to make sure everything is happy. Use the gentle rise and fall of your breath if you find your mind wandering. Remember to take 10 minutes of resting pose at the end of your practice to let everything settle in a symmetrical pose before you reintegrate into your day.

PROPS SETUP
Props are king in restorative yoga. They bring the ground up to meet you allowing your body to melt into the practice and help you find complete comfort and support in each pose. Blankets are the most versatile of all the props – they can be rolled or folded, used for support or to keep you warm.

RESTORATIVE POSE ALIGNMENT CUES
The props you’ll need for the restorative poses are:
1 x bolster - or 2 towels, wrapped around a horizontally rolled pillow and tied to secure.
2 x yoga bricks - or 2 two thick similar sized dictionaries.
2 x yoga blankets - or any wool, thick cotton or fleece blanket with density.

No.1 - Knee to chest
Lie supine on your back, bend your knees and draw them towards your chest. Wrap your arms around your knees, reach your sit bones away and your sacrum down, lumbar spine lifts to a natural curve. Hug your knees to your chest, lengthen your neck, broaden through the collarbones. Feel a gentle stretch on the back of your hips and lower spine.

No.2 - Resting pose with chest opener
Quarter roll a four fold blanket and place it at the top of your mat. Lie supine on your back, with the tip of your shoulder blades at the roll of the blanket. Extend your arms overhead in cactus position. Feel a gentle opening across the chest and shoulders.

No.3 -Resting side bend
Place a folded blanket at the top of your mat. Place your bolster horizontally on your mat with a space between your bolster and pillow. Sit with your right hip along the long edge of the bolster, knees bent. Lengthen your right side along the mat and nestle the bolster into the curve of your waist. Place your head on the blanket and reach your arms overhead. Feel a gentle opening all along the top side of your body. Repeat on the left side.

No.4 - Prone pose with belly roll
Place a rolled blanket horizontally along the centre of your mat. Lie prone on your front with your belly on the rolled up blanket. Make a pillow with your stacked hands and place your forehead on your hands. Feel a gentle opening at the back of your lower spine and a gentle pressure on your abdominal region.

No.5 - Reclined bound angle with knee rolls & foot wrap
Place a brick horizontally at the top of your mat, lie your bolster vertically along the top centre of your mat with the brick propping up the far end. Sit with the back of your hips along the short end of the bolster. Roll up two folded blankets and place them under each thigh. Bring the soles of your feet together and let your knees drop out to the sides. Place your feet inside a folded blanket, wrap the outer edges through your inner ankles and tuck the ends around your ankles. When your legs are secure gently lie back onto your bolster. Feel a gentle opening in the inner groins and hips.

No.6 - 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