Happiness flow

THE HAPPINESS BUZZ
We have all experienced that post yoga pep to your step – where you step on your mat in a bit of a funk and finish wondering what it was that had you out of sorts in the first place. Sometimes when I find my head is not in the right place before I practice, I remind myself to trust in the process of yoga and, even though I might have a very valid reason to be stressed, know that I will feel much better after I practise. As we practise, our worries about the past and the future ease and our minds feel a little less cluttered. Yoga is not a cure all but it certainly helps smooth out the bumps along the way.

One of the steps to living a good life is living with a yoga principle called Santosa – or to be content with life. Happiness comes from our attitude to life, not from our life circumstances. The first step to being happy is to be content with what you have in life, no matter how good or bad it is. When we go through rough patches our attitude to this difficult situation has the power to make the situation easier to navigate or much more difficult.

THE SCIENCE BEHIND IT
Yoga is more than just a movement practice, it connects the body and brain through the nervous system. The breath is the main gateway to the power of the practice of yoga. When we consciously breathe the diaphragm stimulates one of the cranial nerves which is responsible for 75% or our ‘rest and restore’ nervous system response – the vagus nerve. When it is stimulated it sends chemical signals that reduce heart rate, blood pressure, and inhibits the stress hormones adrenaline and cortisol. Practising yoga improves vagal tone which is the body's ability to regulate through the vagus nerve. A study was done comparing the effects of yoga and cardiovascular exercise on the level of the neurotransmitter GABA, the hormone responsible for reducing anxiety. The study found that while GABA increases in both groups, there was a higher increase in the yoga group and greater improvement in mood and decreased anxiety. Yoga also increases levels of dopamine (the feel good hormone), serotonin ( the happy hormone) and endorphins (the runner's high hormone).

EXPLORING HAPPINESS FLOW IN YOUR PRACTICE
This sequence is part of a series of sequences where I look at how yoga can help regulate our moods. Each of these sequences start with the same warm up that will move all the main joints of the body – the spine, shoulders and hips. This repetition gives you ‘comfort in familiarity’ as you can practice this series, while at the same time ensuring you are warmed up and ready for the themed mini flows that follow.

The sequence has plenty of heart opening poses that are known for their uplifting quality. It also has plenty of hip opening poses to help you move with ease after you practice. As you flow through the sequence use the breath ‘inhale’ and ‘exhale’ cues to help you move fluidly and freely. You will also repeat the mini flows three times until you are moving fluidly without having to think too much. Let your body go into autopilot while you focus all your attention on your inhale and exhale. You will notice the three main standing flows have the same framework and the centre part changes. Similar to the warm up principle this will help you flow more easily and own your practice. You will finish with some simple seated poses and a backbend to round up your happiness flow.

ALIGNMENT CUES
There is no specific peak pose in this happiness flow sequence. Use the cues below to help you flow through the sequence with ease and fluidity.

Have a read of the tips below and 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 ‘-”.

• In the warm up focus your attention on the area you are warming up as indicated by the sequence.

• If there are specific poses that you would like to stay longer in, give yourself three deep breaths in those poses and pick up the next pose with the allocated inhale or exhale as indicated by the sequence.

• For a longer practice, linger in each of the poses of the three mini flows for the first round and then move with the breath for the second and third round.

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

The immune system

YOUR DEFENCE SYSTEM
The immune system protects you from harmful microorganisms and from your own cells that have malfunctioned. It is your body's defence system against infection, illness and disease. The immune system is made up of millions of white blood cells, called leukocytes, which are mainly made in the bone marrow. They travel through the blood and lymph constantly scanning for signs of invaders. They are very adaptable and able to tackle many different threats. There are two types of leukocytes – phagocytes and T-cells. The phagocytes digest the foreign cells and send signals to lymphocytes in the lymph nodes. This information is processed and T-cells and B-cells are sent to kill the infected cells. These T-cells and B-cells produce antibodies to counteract further similar invasions and build long term immunity to this specific threat.

THE SYSTEMS OF THE BODY
The immune system works best when the body is balanced in homeostasis. For the body to be balanced all the systems of the body need to be working efficiently. Breath awareness and slow mindful movement of yoga stimulates several systems of the body which work hand in hand with a strong, reactive, but not over reactive, immune system – the nervous system, the digestive system, the respiratory system, the circulatory system, and the lymphatic system.

The nervous system
The nervous system is the body's communication and control system. It is responsible for all internal bodily functions and for our reactions to external stimuli. Periods of busyness and stress are a natural part of life. Every day we face challenges, adapt, solve, and move on. In these busy periods our body concentrates its energy resources on the activity and the other systems of the body are put on the back burner. When these challenges become overwhelming, and linger long term, the effect on the functionality of all the systems, including our immune system, starts to suffer. Yoga enhances the malleability of the nervous system – which is our capacity to move easily from activity to rest – by rewiring the brain's response to stress. The breath is one of the fastest ways to stimulate this response, which is why it is so important in yoga.

The digestive system
The digestive system, or the enteric system, is where the body processes food, absorbs nutrition and removes waste from the body – functions which are imperative to a strong immune system. The squeezing and stretching actions in yoga helps the digestive system in two main ways – it encourages fresh blood flow and stimulates the muscles in the walls of the gut. These two actions assist in efficient nutrition absorption, detoxification, and staying regular through the action of peristalsis in the colon.

The respiratory system
The respiratory system is responsible for bringing oxygen to all the cells of the body to facilitate cell growth and replication. The breath is part of the autonomic nervous system, which means it works automatically. What makes the breath unique is that we can also control it to a certain extent. We can extend, shorten and hold the breath depending on our desired outcomes. When we inhale our heart rate increases, the cells receive oxygen, and we feel energised. When we exhale the heart rate decreases, the cells release carbon dioxide, and we feel calmer. The vagus nerve, which is the main nerve responsible for the relaxation response, travels through the diaphragm. When we breathe, in particular an exhale, it stimulates the vagus nerve and initiates the relaxation response.

The circulatory system
The circulatory system, or the cardiovascular system, pumps blood around the body with the heart through a network of blood vessels. The blood carries oxygen, nutrients, and hormones to all the cells of the body, and removes waste products created in the metabolic functions. Think of the circulatory system as housekeeping. When the body is well serviced the immune system is able to work more efficiently. Breath awareness, and extending the inhale and exhale, affects the pace of the heart and in turn increases or decreases circulation and blood pressure. The movement and wide variety of positions in yoga – twists, inversions, backbends – each add their own challenge and benefit to the circulatory system.

The lymphatic system
The lymphatic system is the transport system for the immune system. It carries white blood cells and nutrients around the body, regulates the immune system, removes toxins, balances fluids and controls inflammation. Unlike the circulatory system it doesn’t have a pump to help it move around the body. It relies on gravity, muscle contractions and the rhythmic breath to keep it moving. When we breathe in we increase pressure on the abdominal region and reduce pressure in the thoracic area, when we exhale we reverse this. This increase and decrease in pressure is one the most efficient tools for keeping lymph flowing and is something that we can accentuate in our yoga practice.

All the systems of the body overlap and work in partnership with each other. The circulatory system works with the respiratory system to distribute oxygen; the circulatory system works with the digestive system to distribute nutrients; the digestive system works with the respiratory system to give each other oxygen and nutrients; the respiratory system works with the lymph system to keep lymph flowing; and the nervous system is the conductor that brings everything together in harmony. Within this harmony lies a strong and efficent immune system.

TWISTS, BACKBENDS & INVERSIONS
For the immune system to work at its best all these systems need to be working in symmetry. Although all yoga will help keep these systems in balance – twists, backbends and inversions are the most powerful poses to practice when working with the immune system.

Twists
When we squeeze into a twist, and stretch to open back up again, it stimulates all the abdominal organs. This twisting action helps the gut absorb nutrition and remove waste; the lungs expand and contract; and the blood to transport oxygenated blood to the organs and remove toxins.

Backbends
A similar principle as twists applies to backbends. When we stretch the front of the body in a backbend it stimulates the organs of the abdominal and chest cavity. This action is particularly good for expanding lung capacity. The higher the lung capacity the better our ability to feed all the cells of the body with fresh oxygen.

Inversions
Inversions add an extra bonus of boosting 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 any pose where the heart is above the head. Along with formal inversion poses, like handstand and headstand, they are also all standing forward bends, downward dog, dolphin, and bridge.

EXPLORING THE IMMUNE SYSTEM IN YOUR PRACTICE
Throughout the sequence there are lots of opportunities to twist, backbend and take an inversion. For added benefits you could choose one or two of these poses and linger in them for a few breaths. Towards the end of the first row and the third row there is a chest opening mini flow. To do this, place the fingertips of the raised arm to your temple with the elbow pointing down on your inhale, lift your elbow and rotate the arm open on the exhale. Swap the breath around and notice the difference between opening on the exhale and opening on the inhale. The final pose is Viparita Kirana with the legs up the wall. If you prefer not to move to a wall you can take a simple Savasana fro your resting pose.

ALIGNMENT CUES
There is no specific peak pose in this immune system sequence. Throughout the sequence there are lots of opportunities to twist, backbend and invert. Use the cues below to help you flow through the sequence with ease and fluidity.

Have a read of the tips below and 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 ‘-”.

• If there are specific poses that you would like to stay longer in, give yourself three deep breaths in those poses and pick up the next pose with the allocated inhale or exhale as indicated by the sequence.

• There are five ‘pause breathe’ poses in the sequence. Take three deep breaths in these poses before you move on to the next pose.

• For a longer practice repeat the warm up flow on the first line at the start of each of the two standing flows.

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.

ALIGNMENT CUES
Below are the restorative techniques used in this sequence.. The props you’ll need 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