The circulatory system

GOOD HOUSEKEEPING
The circulatory system, or cardiovascular system, is the body's main transport system. It consists of the heart, blood vessels and the blood. The heart pumps the blood around the whole body through the vessels. It is a closed circulatory system, which means blood moves in a continuous loop with no start or finishing point. The blood carries oxygen, nutrients, hormones, carbon dioxide and waste products to and from all the cells of the body. This transaction takes place in the capillaries. There are two main divisions of the circulatory system – the pulmonary, which delivers deoxygenated blood from the heart to the lungs and oxygenated blood back and the heart; and the systemic, which delivers oxygenated blood from the heart to the whole body and deoxygenated blood back to the heart. If you were to follow a full loop, starting at the lungs it would be – lungs, heart, body, heart, lungs. Arteries are responsible for carrying the oxygenated blood around the body, while veins are responsible for returning the deoxygenated blood back to the heart. The circulatory system also plays an important role with the immune response by helping fight infection and regulating body temperature. When there is good housekeeping the body is well serviced and works more efficiently.

When we inhale we decrease pressure in the thoracic region, not only does this drive air into the lungs but this increase of pressure also draws blood back to the heart, this is called venous return. So, although we often talk about the calming benefits of the exhale, the inhale also has its benefits when it comes to increasing blood flow and all the benefits that come with a circulatory system that performs well. We can use this principle to help the circulatory system by increasing our inhale in a pranayama practice or by focusing on the breath as part of our yoga practice.

HOW YOGA CAN HELP 
Similar to the lymphatic system, the circulatory system can be assisted by our yoga practice. We can produce an increase in heart rate and an increase in blood circulation by creating internal pressure, muscle contractions and an increased demand for oxygen. The flowing movement in yoga creates a demand for oxygen in the cells which increases heart rate. Standing poses which require muscle contractions in the big muscles of the legs also require extra oxygen and increase heart rate. Twists and backbends create internal pressure and help move blood around the areas being pressed and squeezed. The claves are considered the second heart, so poses that recruit the calves help move blood from the lower extremities. Inversions can also help by flipping the effects of gravity and giving the heart a little helping hand. As mentioned above we can also focus on the breath and encourage venous return , especially with an extended inhale.

EXPLORING THE CIRCULATORY SYSTEM IN YOUR PRACTICE
This sequence gives you the opportunity to work with your circulatory system with flowing movement, standing poses, twists, backbends and calf work. The first row warms up the spine, core, hips and calves. Row two and three are your two standing flows. Press firmly into the ground to wake up all the muscles of the legs to help get your heart pumping. You can repeat these two flows twice if you have time. The first time you move through it slowly and the second time you can move a bit faster to get a cardio effect. There is a four pose mini flow on the third row which flips your from the front of the mat to the back of the mat. The cool down includes a final twist and abdominal compression in the reverse table top to cosmic egg flow. You can take a regular savasana or you can add a bolster under your hips to get the benefits of a gentle inversion.

ALIGNMENT CUES
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.

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

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Ruth Delahunty Yogaru

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.

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 ‘-”.

MFR
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.

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