How can my practice help me today?

BUILDING A RELATIONSHIP WITH YOUR MAT
In my recent article ‘10 Reasons to build a home practice’ I shared the benefits of stepping on your mat when it suits you, and practicing exactly what you need, as often as you like. In this article I use my own personal practice as a case study to show you how you can tailor your practice to your needs and get the most out of your time on your mat. You will find an accompanying tutorial for this article called ‘Tailoring your practice’ in my YouTube channel. If you’d like to download a fresh ‘Practice self inquiry’ and ‘The benefits of yoga’ go to ‘10 Reasons to build a home practice’.

When I started home practice I noticed the closer I got to my practice the better I became at tailoring to my ever changing needs. With time I learnt which poses to practice to support me with whatever I brought to my mat. My mat has become my comfort blanket that has seen me through over 20 years of life's ups and down and I hope it will continue to support me for many years to come. My relationship to my practice is a give and take relationship. If I don’t show up on my mat I don't get to experience the many benefits of yoga, if I push too hard I increase my chances of injury. I hope to help you establish your relationship to your practice, reap the fruit of your efforts and enjoy every minute.

HOW MY PRACTICE HELPED ME TODAY!
This is my self inquiry which I filled out at the start of this week. I used it to help me get the most of my time on my mat with more directed pose choices. Each day I step on my mat I check through the list to remind me what my focus for my practice was and revised ‘What is the rest of my day like?’ for each day. I usually review it at the start of each week and fill in another inquiry if other needs and issues arise. When I have the inquiry filled out I start to build a picture of which pose families will best suit me each day.

Here is the translation of my self inquiry into ‘pose families benefits’ from the benefits list below. I have highlighted:
Ease headaches - headache relief.
Eases stress & tension - overall muscle tension relief, stress relief, clenching jaw in sleep.
Builds strength - glutes, ankle.
Aids relaxation - mood balanced but teetering some days.

For my sequence I picked warm ups, standing poses, backbends, forward bends, twists, seated, gentle inversions and a restorative Savasana. I also picked a peak pose of Natarajasana/Lord of the Dance which is a standing, backbend pose. It will help open my chest, strengthen my glutes and ankles, and stretch my shoulders and hamstrings. It also deeply stretches the hip flexors which are a family of muscles deeply connected to the sympathetic nervous system (fight & flight response) addressing my underlying stress levels.

I go back to my list again to check that I addressed all my needs. My energy levels are not bad but because I have a busy day ahead I am going to practice gently and leave out arm balances which are a more strenuous family of poses. Seated poses are ticking lots of boxes for me at the moment so I will spend more time than usually in my seated poses and be sure to include some seated forward bends and seated twists to tick two families in one pose. I also remind myself of my two injuries that I need to consider throughout my practice.

PUTTING IT ALL TOGETHER
Below is the sequence which I created with an overlay of the pose family symbols and muscle group symbols. You will find the symbols guide in your 108 Asana deck or you can go to the asana section. This illustration gives you an ‘at a glance’ reason behind why each poses features in the sequence. Its important to note some of the multiple benefits are retrospective bonuses. There are many benefits to each pose. Poses you pick for one issue from your self inquiry will most likely address other issues too. For example I picked the last pose on the first row to prepare my quads and hip flexors for my peak pose, but you will see from the benefits list it will also help relieve stress and tension because it is a backbend.

ALIGNMENT CUES
The peak pose for my practice at the moment is Natarajasana/Lord of the Dance. This sequence stretches you in all the right places and strengthens you in all the right places to prepare you for Natarajasana/Lord of the Dance. If this is a pose that you struggle to balance in stand by a wall for support. If you can’t quite reach the back leg you can use a belt to extend your reach.

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

• From Tadasana, hands on hips, inhale, pour your weight into your left foot, bend your right leg back and lift your heel up towards your right buttocks.

• Reach your right hand back and hold onto the outside of your right foot, lift your right foot up and back, press your foot into your hand and your hand against your foot, hips level and squared forward, right knee in line with right hip.

• Extend your sternum forward and up, broaden through the collarbones, shoulders level.

• Reach your left arm up high, press your thumb and forefinger together, gaze to the fingers of your left hand.

To save the images for personal use on your phone 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

Yoga for self care

PRIORITISING SELF CARE
We wear busyness like a badge of honour and looking after ourselves is often at the end of our ‘to do’ list. When I’m busy, self care is the first thing that gets dropped from my day, even though I know it is when I need it the most. Sometimes we need reminding how important self care and making a point of prioritising it is. If we put self care at the top of the list all the other jobs would be much easier – we would feel restored, cared for, content and ready for the rest of the day. Self care not only benefits us, it also benefits everyone we encounter throughout the day. Andrea Ferretti, host of the Yogaland Podcast defines self care as “the conscious act of taking care of your needs so that you can best serve your purpose in the world’. Life without self care is all outward energy without receiving anything back in return.

Do you have a self care routine? What does your self care routine look like for you? Write down a list of your go to self care tools. When you are like a hamster stuck in a wheel you will find it hard to remember what will help you. Work out what your obstacles to self care are to help you recognise them. You need a written message to your future self to remind you that you know exactly how to help yourself find balance again.

THE ROLE OF YOGA IN SELF CARE
Yoga is at the top of my list. It is the ultimate expression of self care, it helps you pause to check in with yourself and allows you to move in a way that will support you in your life off the mat. On the days I practice I notice my energy is better, my moods are more balanced, I am more focused and productive throughout the day and I sleep better. I look after myself and probably look after others better too! Yoga helps you sprinkle self care throughout your day, it reminds you that looking after yourself is an essential part of life, not a luxury.

HOW TO WORK OUT WHAT YOU NEED
Your yoga practice can help you take ownership of your wellness. Personal practice is where the magic happens. In your personal practice you are addressing your unique needs and tailoring to what you specifically need. When you step on your mat take a few moments to work out how your practice can help you today. Ask yourself these questions:

• What do I need physically?

• What do I need mentally?

• What are my energy levels?

• What is my mood today?

• What are my limitations or injuries?

• What is the rest of my day like?

• Where do I need mobility?

• Where do I need stability?

You may not have the answer to all the questions but it will help remind you if you have an injury you are minding, if you need to go easy because you have a full day ahead, or if you are dealing with something else in life that might require you to be extra kind to yourself.

When I practice I use one if my ready made sequences, or I go through the 108 Asana and either pick a peak pose that I’m curious to try and build a sequence, or pick a selection of poses at my level of experience.

EXPLORING YOGA FOR SELF CARE IN YOUR PRACTICE
Yoga works best when it is approached with a commitment to consistently getting on your mat, even if it is just for 10 minutes. You need to invest some time to get the wealth of benefits yoga gives in return. Everyone has different favourite poses and poses that suit them better than others. Consider this sequence is a starting point for building your self care flow. It is a gentle sequence full of nourishing poses that you can hold for a little bit longer and explore what your reactions to them are. Notice which poses you are enjoying and which challenge you physically and mentally. Start to build a picture of what your yoga practice looks like. Keep a note of poses that give you instant yoga good vibes.

ALIGNMENT CUES
Along the bottom of the sequence are a selection of ‘extra poses’ that you can slot in or substitute with other poses, so you can start to create your own unique flow tailored to your needs. You can also use these poses to create variety in your practice and continue to use this sequence for several practices.

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

• Before you start to move, place one hand on your heart and one hand on your belly and take three gentle breaths to help you settle.

• Remember to take time in each pose to notice your reaction to it and use a slow calm breath to find your stamina.

• Consider adding Salabhasana/Locust at the end of each mini flow as a lovely way to strengthen and reset your spine.

• If you are adding poses you can come into Downward Facing Dog/Adho Mukha Svanasana and then get ready to take your pose, or add them into their appropriate section ie Trikonasana into the end of one of the standing mini flows, Salamba Sarvangasana/Shoulderstand towards the end of the seated section.

• Incorporate at least 2 minutes for Savasana at the end of your practice using a standard Savasana or the supported version in the extra poses section.

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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

Immune system flow

THE IMMUNE SYSTEM
The immune system works 24/7 to defend us against disease, infections and viruses. It is very effective but also benefits from a helping hand. The immune system likes the body to be balanced to work at its best. We know that life balance and lifestyle choices help overall health and wellness, but in a nutshell what are four steps you can take to get straight to the point of supporting the immune system.

1. Eat well - eat plenty of whole plant foods, fermented foods and fibre.
   Whole foods are packed full of vitamins and minerals to power up the immune system. The gut is where we ingest the outside world. For this reason 70% of the immune system is found in the gut. The gut microbiome feeds on fibre (prebiotics) and thrives on fermented foods (probiotics). A strong and diverse microbiome supports the gut immune system and helps prevent any harmful bacteria entering the body through the digestive tract.

2. Keep moving - move every day and throughout the day. Exercise increases the heart rate and boosts circulation around the whole body. This helps the body eliminate unwanted toxins that can hinder the immune system. Exercise also helps you get a good night sleep.

3. Mind your mind - take time out to slow down.
   Short term stress is natural and something our bodies are built to deal with. But longer periods of stress overloads the body with stress hormones. Stress hormones suppress the effectiveness of the immune system making you more susceptible to illness. Which is why you are more prone to head colds and cold sores after a prolonged period of stress.

4. Value sleep - have a good sleep routine.
   When you sleep your body rebuilds and replenishes its energy stores. Your stress hormones are lower while you sleep which gives the immune system optimally 8 hours to build stronger.

THE BENEFITS OF YOGA ON THE IMMUNE SYSTEM
At a glance yoga fits into the ‘keep moving’ category. Yoga is a gentle exercise which promotes good circulation and increases the function of the lymphatic (white blood cells and toxin removal) and endocrine (hormone production) system to keep them working more efficiently. Yoga actually ticks all boxes of the above four steps to a strong immune system.

Stress relief is one of yoga's most well known benefits and is often what attracts people to the practice. Yoga reduces physical and emotional stress in the body by tapping into the parasympathetic nervous system (rest, digest & restore response) through the breath. Lengthening and slowing our breath is both very calming for the mind and builds healthy lungs.

In yoga you learn how to breathe into your belly, this breath is very calming and helps to quieten a busy mind. When you have a regular practice you are training your brain to tap into the rest, restore and digest response. So when you are ready to go to sleep at night you can use this calming breath to find that same response and fall asleep faster, sleep longer and fall back asleep if you wake at night.

Where does ‘eat well’ fit in? When you start to practice yoga you naturally become more in tune with your body. You are more inclined to make more informed food choices either in the light of ‘ahimsa’ (non harming) of the world around you or just because it makes you feel better. Yoga also promotes good gut health by stretching and compressing the whole digestive system and encouraging peristalsis (waves of muscular contractions) to remove unwanted waste and toxins from the body, enabling your digestive system to concentrate on absorbing all the nutrition from food.

TWISTS, BACKBENDS & INVERSIONS
Twists, backbends and inversions are the most powerful poses to practice when working with the immune system. In yoga philosophy texts it is said that twists ‘destroy disease’. When we twist we temporarily constrict blood flow and when we release the twist a surge of fresh oxygenated blood rushes back. This twist and release action massages and stimulates the organs and helps the digestive system with maximum nutrition absorption; the respiratory system to build strong lungs; the liver and kidneys to remove toxins; and the lymph system to support white blood cell production. The same principle applies to backbends which stretch the front of the body and stimulate the organs of the abdominal and chest cavity. Backbends are particularly good for expanding lung capacity and opening the chest region. The higher the lung capacity the better our ability to feed all the cells of the body with fresh oxygen.

A healthy gut also has a strong link to our moods and emotional well-being. Stress leads to gut issues and gut issues lead to stress. 95% of serotonin (the happy hormone) is produced in the bowel. Stimulating the gut through twists and backbends release these happy hormones into the system and relieve stress, tension and anxiety and allow the body to concentrate on other jobs like building its defences.

Inversions boost circulation and increase blood and lymph flow which helps clear bacteria and toxins from the body and plays a vital role in building a strong immune system. Inversions are hidden everywhere in the practice. An inversion is any pose where the heart is above the head. Along with the obvious poses like handstand and headstand there are lots of opportunities to take inversions in standing forward bends, Adho Mukha Svanasana/Downward Dog, Setu Bandha Sarvangasana/Bridge and restorative poses like Viparita Kiranai/Legs up the Wall.

Hip openers are strong stress relieving poses and are also very beneficial for the immune system. There are certain poses that are considered formal ‘hip opener’ poses but in reality most yoga poses are hip openers which are either ‘opening’ the inner hips (Virabhadrasana II/Warrior II, Utkata Konasana/Goddess, Upavistha Padottanasana/Wide Legged Forward Fold, Malasana/Squat, Badhakonasana/Bound Angle) or ‘opening’ the outer hips (Gomukasana/Cow Face, Ardha Matsyendrasana/Half Lord of the Fishes, Garudasana/Eagle, Ananda Balasana/Happy Baby). Apart from Urdhva Hastasana/Upward Salute, Salamba Sarvangasana/Shoulderstand and Savasana/Corpse Pose all of the poses in this sequence are opening the hips to some degree.

EXPLORING IMMUNE SYSTEM FLOW IN YOUR PRACTICE
This sequence is designed to work on the inner mechanics of your body. As you move through the practice travel inwards and visualise the parts of your inner body that are being gently invigorated. There are plenty of inversions throughout this practice. Taking an inversion is like turning up the volume on your circulation. You are reversing what it is used to and sending more oxygenated blood to the brain which is why they can be very invigorating. If Shoulderstand is not comfortably part of your practice you can either pick an inversion that you prefer or skip it.

ALIGNMENT CUES
Allow yourself to arrive gently onto your mat, place your hands on your belly and take a few breaths to connect with your breath before you start moving. If you notice you have lost your breath though your practice come back to the ground and find your breath again. Start with some warmups on your back to open the hips and start preparing the spine for backbends. Move slowly and mindfully and be prepared to invest a bit of time and patience to allow yourself to gently build up your practice to the stronger poses of the sequence.

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

• You can decide to take an open twist where you twist away from your front leg or a deeper closed twist where you twist towards your front leg.

• If you have bricks take your cat/cow with your hands raised on the bricks. This gives you a bit more space to comfortably open the chest a bit more.

• Before each mini flow come to the top of your mat and take a ½ Surya Namaskara which you will find in the first row.

• Incorporate at least 2 minutes for Savasana at the end of your practice to assimilate the practice and get yourself mentally ready for the day ahead.

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