Building focus

WHERE DID FOCUS GO?
Our concentration span has decreased considerably with the constant stimulus and distraction of the techie world we live in. We walk around with a little computer in our pockets with the answer to all our questions and a view into the lives of everyone around us. A concept that would have been unhear of prior to 2007 when the first iphone was released. As humans we crave social connection. When you pick up your phone and see a message it gives you a hit of dopamine and a sense of reward. The problem with this is that we get attached to this sense of reward and continue to check our phones more and more frequently. This constant checking breaks our ability to stay focused on even the simplest task and when there are no messages we feel anxious which also hinders our focus and concentration. Other factors that can affect our focus are stress, anxiety, poor sleep quality and a sedentary lifestyle which can all be improved on with movement practices like yoga. 

BUILDING FOCUS PATHWAYS
The brain works in a system of pathways. When we learn something new we create a new pathway, which the brain remembers and refers back to. But when we create negative pathways, like poor focus, this is the new pathway that the brain refers to. Yoga builds ‘focus’ pathways in the brain. These new pathways help to strengthen your ability to focus in your life off your mat on your everyday tasks. Moving, breathing, being present on your mat, and feeling the internal and external senses of the poses hone your attention on your practice. Practising with this single focus builds a shield against the distractions of the world. Yoga builds a strong connection between body and mind. When we find this connection we can build these focus pathways. When you are finding it hard to focus in your practice you have lost the body mind connection. Focusing on your breath will help you find the connection. The breath is the ultimate method for finding the ‘present moment’, there is no past or future breath, just the present breath. Consciously breathing as you flow will also tap into the parasympathetic, rest & restore, nervous system, which reduces stress, anxiety and improves your quality of sleep. All great ways to help you build a better ability to focus in life. 

EXPLORING BUILDING FOCUS IN YOUR PRACTICE
Turn your phone on silent and give yourself the treat of practising this sequence without distraction. Break the habit of checking your phone and build new pathways for focus with your yoga practice. This practice has plenty of standing balancing poses, which are one of the best families of poses to cultivate focus. When you are faced with a balancing challenge all your ‘to do’ lists are pushed out of your head as you focus on how to find the strength to stay upright against the forces of gravity. There are lots of ways to increase balance challenge beyond standing on one leg - like placing a soft blanket under your standing foot to create an unstable surface to make your muscles, and sense of where you are in space, work harder to keep you standing. Slow transitions are another very effective way of creating focus, it takes more strength, control and focus to move slowly from pose to pose than moving in a faster cardiovascular way in your practice. Pause in your poses and feel the internal sensations of the pose form your feet all the way up to the tip of your crown.

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

• Move through the sequence slowly, particularly when transitioning from pose to pose.

• Although all yoga sequences will help you cultivate focus this sequence is particularly focused on this task. Repeat the sequence once a week to help your ability to focus.

• Notice the sensations in the body of the poses and as you transition, notice which muscles are contracting and which are stretching.

• 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 ‘-”.

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

Shoulder tension release

EMOTIONAL SHOULDERS
We often experience our emotions in our shoulders – lifting them up around our ears when we feel stressed or collapsing them forward when we’re tired – which, when done repeatedly, can lead to shoulder tension. The body and mind are intrinsically linked which means when we have mental tension it becomes physical tension and similarly if we have physical tension it can lead to mental tension. We can use this body-mind link in reverse to dissipate stress & tiredness by releasing this physical tension in the shoulders and releasing mental tension as a body mind knock on effect.

Shoulder tension doesn’t always come from our emotions. Working at a computer for extended periods compromises your posture in a chain reaction – lower spine flattens, upper chest collapses, shoulders roll forward and neck over extends. Which is why at the end of a working day the back, shoulders and neck can feel exhausted. Habitual poor posture will do a similar thing to your shoulder girdle position. If your hips are inclined to tip back, which is the more common misalignment, the lower back becomes flattened and loses its natural curve, while the upper back becomes over-rounded and pulls the shoulder forward similar to the sitting position above.

The shoulders are a complex and shallow joint with great mobility, which makes them more prone to instability than the deeper simpler hip joint. The two main bones of the joint are the arm bones (humerus) and the shoulder blades (scapula). The head of the humerus sits in a shallow socket on the side of the scapula. Both bones have movement potential in shoulder range of movement, which adds to the complexity of the shoulder joint. For example when the arm lifts out to the side into abduction, the humerus moves in the socket of the scapula on its own for the first part of the movement, then when it hits its full range and bone hits bone the scapula rotates upwards to facilitate even greater movement. If the scapula was fixed on the back of the ribs we would have very limited movement of the shoulder joint.

MFR & YOGA FOR THE SHOULDERS
If we look at the two main shoulder positions that we lean towards, shoulders lifted and shoulders collapsed forward, we can identify the muscles that are most likely to be overworking to hold the shoulder in these positions. We can then work towards releasing these muscles with MFR, or myofascial release, and yoga poses that stretch these muscles and strengthen the muscles that will bring the shoulder down and roll them back. The two main culprits for the lifted shoulders are levator scapula and the upper trapezius. When these two muscles are overfiring the neck can get compressed which can also lead to tension headaches. The main culprit for the shoulders collapsed forward is the pecs at the front of the chest. MFR not only hydrates the connective tissue, it gives immediate, but not long term, increased range of movement (ROM). Doing MFR before your yoga practice increases ROM and when followed by targeted stretching poses will incrementally capture this ROM each time you do this MFR/yoga formula. You can read more about MFR & yoga in my recent article.

EXPLORING SHOULDER TENSION RELEASE IN YOUR PRACTICE
This sequence starts with MFR techniques to release the levator scapula and the upper trapezius at the back of the shoulder, pecs at the front and lats under the armpit. You will capture the increased range of movement from the MFR in the three mini flows in the first row. Focus your attention on your shoulder and look for symmetry left and right. If you find a sticky area, reduce your range of movement and stay away from pain. Don’t force your shoulder range of movement. The two standing flows will bring your shoulder into all the different directions. You might notice some directions are easier for you than others. This is very normal. We are all very individual and often asymmetrical too. You will end with some MFR on the back of the skull. This is a lovely technique that is great for relieving tension headaches associated with shoulder tension. Finally give yourself at least 5 mins to allow the shoulder to rest in Savasana after the sequence.

MFR ALIGNMENT CUES
No. 1 - Levator scapula & trapezius 
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 - Pecs & lats 
Rocking - from side lying, place the brick on its mid height in the centre of the armpit. Rock your weight back and forward for the lats then pull the brick a little more forward and rock forward and back for the pecs.

No.3 - Back of skull 
Lie on your back and place a brick on its lowest high just below the curve at the back of your skull (occipital ridge). Extend your legs out, arms slightly away from your body, palms facing up. Legs slightly apart and feet fall out to the side, soften your shoulder, back of the neck long. Gently roll your head from side to side to ease out tension in the muscles at the back of the skull. Roll your head mid way to your right, pause and make small circles, repeat on the left side. Remove the brick, soften the muscles across your forehead, your temples, the back of your skull. Let the whole body become heavy and melt into the support of the ground.

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 and repeat the two standing flows for 2 or three rounds per side to get some good fluid movement in the shoulder.

• If you are experiencing any tenderness in the shoulder, reduce your range of movement to stay out of pain.

• Observe the movement in both the arm bone and the shoulder blade as you move through the sequence.

• 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 ‘-”.

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

Brick party

PROPS ARE KING
Bricks are one of the best and most versatile yoga props. Contrary to popular belief they are not just for beginners. I use bricks almost every time I practise and usually start my practices with a bit of breathwork sitting on a brick. I love nothing more than inventing new ways to use bricks to keep my practice fresh and create more opportunities for stability and mobility. My two favourite ways to use them at the moment are to stand on a brick to add challenge in standing balancing poses like Vrksasana/Tree and under the hands to take the pressure off the wrists and help get the heels to the ground in Adho Mukha Svanasana/Downward Facing Dog. 

The most traditional way to use them is to extend your reach when your arm doesn’t reach the ground in standing poses like Ardha CHandrasana/Half Moon. There are lots of other uses – squeezing the brick between the arms or the thighs to build strength in poses like Utkatasana/Chair; holding the brick overhead to add a little more weighted challenge in poses like Ashta Chandrasana/Crescent Moon; under the hands to give more space for the spine and chest to move in movements like Cat/Cow; or under the hips to reduce hip flexion in poses like Paschimottanasana/Seated Forward Fold. They can also be used in myofascial release (MFR) techniques to release shoulder or back of the skull tension and are very much part of the important prop world of restorative yoga.

FOAM OR CORK?
Bricks have three different height options which makes them very adaptable – standing up tall, on their long side and flat. There are two different types of brick – foam and cork. Foam are softer and lighter weight, and are best for sitting on, extending your reach, and restorative poses. While cork bricks are harder and heavier, and give sturdier support but are not very suitable for MFR or restorative. For this reason I use Yogamatters foam bricks in my own practice and with my students. If buying bricks always buy them in pairs. Even if your intention is to sit on one or use it to extend your reach you will definitely use two or more at some point in your practice.

EXPLORING BRICK PARTY IN YOUR PRACTICE
Ths sequence gives you lots of different ways to use bricks in your practice but is by no means an exhaustible list. It will get you started and hopefully inspire you to keep your bricks at the top of your mat and play around with them as you practise even if you are following a sequence without bricks. In this sequence you will use the bricks to extend your reach, squeeze between your thighs and hands, give more space for the spine to move, sit on, prop under hips and finish with a lovely back of the skull massage (detailed below). You will notice how adding a simple prop can dramatically change the feeling of a flow and help you access your interoception or your inner body awareness which is an important skill in maintaining health. In the mini flows where the brick is between your thighs or hands, focus your attention on squeezing the brick and not letting go of the force you create as you move from the two poses. If Ardha Chandrasana/Half Moon and Ardha Chandra Chapasana/Half Moon Sugar Cane are not part of your practice you can leave them out. The focus of this sequence is exploring ways to use yoga bricks in your practice and inspire you to get creative with simple yoga bricks.

MFR BACK OF SKULL 
Lie on your back and place a brick on its lowest high just below the curve at the back of your skull (occipital ridge). Extend your legs out, arms slightly away from your body, palms facing up. Legs slightly apart and feet fall out to the side, soften your shoulder, back of the neck long. Gently roll your head from side to side to ease out tension in the muscles at the back of the skull. Roll your head mid way to your right, pause and make small circles, repeat on the left side. Remove the brick, soften the muscles across your forehead, your temples, the back of your skull. Let the whole body become heavy and melt into the support of the ground.

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

• Take your time, move slowly and notice how practising with the brick changes how you move.

• Keep this sequence and play around with adding these brick versions of poses in some of your other practises and even explore your own ways to use bricks.

• For a longer practice repeat one or both of the standing flows.

• 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 ‘-”.

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