Getting a Good night’s sleep

sleep tips

Getting a good night’s sleep is crucial for our physical and mental health. Unfortunately, many people struggle with falling back asleep once they wake up in the middle of the night. Here are some tips for getting back to sleep:

1. Relaxation Techniques: Practicing relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation can help calm your mind and body, making it easier to fall back asleep.

2. Limit Screen Time: Exposure to the blue light emitted by electronic devices can disrupt your body’s natural sleep-wake cycle, making it harder to fall asleep. Try to avoid using electronic devices for at least an hour before bed to improve your sleep quality.

3. Create a Sleep-friendly environment: Make sure your bedroom is quiet, pitch black and cool. Use blockout curtains or an eye mask to block out any light and use earplugs to block out noise.

4. Maintain a regular sleep schedule: Go to bed around the same time each night and wake at the same time in the morning. This can help regulate your body’s internal circadian rhythm, making it easier to fall asleep and stay asleep.

5. Avoid Caffeine and Alcohol: Both caffeine and alcohol can disrupt your sleep, so it’s best to avoid consuming these substances close to bedtime. A good tip is not to drink coffee after lunchtime.

6. Don’t Force It: If you’re unable to fall back asleep after 20-30 minutes, it’s best to get out of bed and engage in a relaxing activity such as reading a book or listening to calming music until you feel sleepy again.

7. Talk to Your Doctor: If you’re consistently having trouble falling back asleep, it may be a good idea to talk to your doctor. They may be able to identify any underlying medical conditions or recommend sleep aids to help you get the rest you need.

Remember that everyone’s sleep needs are different, so it’s important to find what works best for you. By practicing good sleep hygiene and adopting healthy sleep habits, you can increase your chances of getting a restful and rejuvenating night’s sleep. If you can’t get to sleep with the above tips, just meditate. A quiet mind is as good as a good sleep!

10 Yoga Poses to improve your posture when working from home

work from home

Here are a collection of poses designed to strengthen your neck and spine with yoga poses.

If you work from home, home school the kids or are on the computer all day, you may find that you are getting neck and back pain towards the end of the day. Working from home is great but most people spend more time in front of the computer than in the workplace as all meetings are held online. The advantage of being at home, is you can take a break and try out these yoga poses which will improve your posture and strengthen your back and neck muscles. Humans were not designed to sit still for 8-12 hours or more a day. You need to move! If you need stress relief, try pranayama or meditation. Life in general can be improved with yoga.

If you are looking to go deeper into Yoga, check out House of Yoga for yoga teacher training.

1. Mountain Pose (Tadasana) – stretch the neck and spine

In mountain pose, the body is in perfect alignment. Standing up straight and gazing forwards. Shoulders are held back and chest open with the head, neck and spine stacked in one line and tail bone slightly tucked. Starting with the arms on each side of the body and palms facing forwards, inhale and lift both arms up, exhale, slowly bringing the arms back down. Do 5-6 rounds. This pose is easy to fit in when you take a break from your desk.

Mountain pose for posture
plank pose
2. Plank Pose (Phalakasana) – strengthen your core

Plank pose is a foundation pose that will strengthen your back, neck, abdominal, shoulder and arm muscles. The shoulders are stacked directly above the wrists, which are shoulder width apart. Engage the muscles between your shoulder blades and push the floor away.The abdominal muscles are engaged so that the body is in a straight line. Slowly build up the length of time you stay in this pose as you get stronger.

3. Cow Face Pose (Gomukhasana) – flexibility, straight and strong back

Cow face pose can be done at anytime when you are sitting at your desk. It is great for improving the posture of your upper back. With your left arm behind your back, reach the fingers towards your right shoulder blade. Lift your right arm and bend the elbow, so that your right finger tips reach the left finger tips. Clasp the hands together. If this is not possible, you can hold a small towel between the two hands. Lift your chest, drawing your shoulders and elbows back. Hold for 5 breaths then switch sides.

Cow face pose
cobra pose
4. Cobra Pose (Bhujangasana) – strengthen and stretch the neck and spine

Cobra pose is another great pose for strengthening the back muscles and improving your posture. Start by laying on your belly. Place your hands on the mat just outside your shoulders, with fingers spread and inhale, lift and open the chest, pushing the floor away. Engage the back and neck muscles, bring the shoulder blades towards each other and push the ribs forwards. Hold for 5 breaths.

5. Camel Pose (Ustrasana) – a strong and flexible spine

If you are hunched over your computer all day, try camel pose to undo the damage. Start by kneeling on the floor, hip distance apart. Tuck your toes and push your hips forward, with your hands on your lower back as illustrated or holding on to your heels. Lean back and open your chest, whilst pushing the pelvis forwards. The thighs should be perpendicular to the floor and engaged. Your neck can be engaged (as illustrated) or extended back. Hold the pose for 5 breaths.

Camel pose
Wide-Legged Forward Fold (Prasarita Padottanasana)
6. Wide-Legged Forward Fold (Prasarita Padottanasana) – lengthen and relax the spine

This pose will help lengthen your spine and give you a good stretch. There are many arm variations – you can hold on to your big toes as illustrated or clasp the hands behind your back. With the feet apart and outside the hips, inhale and open the chest, gazing forwards, then exhale, folding forwards to as far as it feels comfortable. You can hang onto your toes and pull yourself closer to the floor, lengthening the spine. Relax the neck. Repeat a few times.

7. Bridge Pose (Setu Bandha Sarvangasana) -strong core and legs

After a long day at your desk, bridge pose will give your back, chest and spine a good stretch and revitalize your body and mind. Start laying on your back with the knees up. Clasp the hands together and wiggle your upper arms under your shoulders. Keeping the knees and feet hip distance apart, inhale and lift the pelvis up, engaging your abdominal, back and leg muscles. Press the feet towards the floor and push your chest away from the arms. Hold for 5 breaths.

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Bridge pose
Downward Facing Dog (Adho Mukha Svanasana)
8. Downward Facing Dog (Adho Mukha Svanasana) – stretch and lengthen the neck, spine and hamstrings

Downward facing dog is a foundation pose that will stretch and strengthen your back and spine, as well as your arms and shoulders. Starting in plank pose, lift your tail bone upwards and backwards, pushing the floor away with your outstretched hands. Engage the muscles between your shoulder blades and your core. Gaze towards your toes with your neck relaxed. The knees can be straight or slightly bent. Hold for 5 breaths.

9. Bow Pose (Dhanurasana) – strong and flexible back, chest and shoulders

This back strengthening pose is perfect for people who have been sitting at a desk all day. It also stretches the chest and shoulders, front of the hips and thighs. To get into this pose, lie on your belly and grab your outer ankles on each side. Inhale and lift and open your chest, push your legs back against your hands, engage the back muscles to form the bow shape. Look forwards and take 5 breaths. Try not to splay the knees, keep them hip distance apart.

Bow Pose (Dhanurasana)
Fish Pose (Matsyasana)
10. Fish Pose (Matsyasana) – strong neck and back

Fish pose improves posture by strengthening the back neck and back muscles. It might be challenging for beginners. To get into this pose, lie on your back and slip your hands under your buttocks with the palms facing down, keeping the arms close to your body. As you inhale, press the elbows and forearms into the floor, lifting your chest and neck away from the floor, arching your back. The head rests on the floor and the neck is extended. Arch the back by engaging the back muscles but do not put any pressure or strain on the neck. Hold for 5 breaths. Counter the pose by drawing your thighs up and wrapping your arms around them to form a ball, flexing your neck.

If you choose a few of these poses or all of them and practice them regularly, you will find that your posture will improve effortlessly. The supporting muscles of your back and neck will be stronger and pain-free even after many hours at your desk.

Factors to consider in choosing a good Yoga mat

Yoga mat - how to choose

If you practice yoga regularly, you may wish to invest in a good yoga mat. Amongst the top considerations are texture, thickness and the material the mat is made of. This post will help you decide what kind of yoga mat you need. If you are just starting out, a cheaper eco-friendly one may be good enough but if you are a regular yoga practitioner, it is better to invest in a quality mat that will serve you and your practice.

·  Texture – Your mat should allow you to practice without slipping. If you are slipping with your current mat during a pose, get a new mat. The type of material it is made from will determine its grip, sponginess and texture. Most yoga mats are made of vinyl, which makes them durable but if you want something more eco-friendly, you may wish to go f

or a rubber (with cotton and jute) or a bamboo-based mat.

·  Thickness – This is mostly personal choice depending on whether you want more cushioning or more contact with the floor for balance poses. A typical mat is 3-4mm thick(about 1/8 inch) but if you are doing a lot of strenuous or balancing poses which require more grip and contact with the earth, a thinner mat would be better (1.6mm or 1/16 inch). If you are using the mat for abs or need more cushioning for your knees or back, go for a thicker mat (6mm or 1/4 inch) but bare in mind, the thicker the mat, the more wobbly you will be for balance poses.

·  Material – This will determine its weight, stickiness, durability, eco-friendliness and longevity, so again it comes back to personal choice.

  • PVC (polyvinyl chloride) has the best grip and is durable but not eco-friendly. It can take up to 1000 years to decompose in landfill. It can become slippery if wet from sweat so keeping the mat clean is essential.
  • TPE (thermoplastic elastomer) are more eco-friendly and still provide good grip but is less durable. It is made of a mixture of rubber and plastic polymers. Its durability and eco-friendliness will depend on the blend of materials. It is not suitable for people with latex allergies.
  • Eco-friendly mats can be made of rubber, cork, jute, organic cotton, hemp or bamboo. The stickiness may not be as good and they tend to be less durable in general. Bamboo mats can even absorb sweat and odour, but this can damage its structure. Hemp mats are much more durable and can be resistant to bacteria and mould but the surface may be rough on the skin.

·  Size and Style – A typical yoga mat is 66cm X 180cm (26-71 inches). Yoga mats can come with alignment markings to help you get the correct alignment for poses, especially if you are just starting out. If you like to colour co-ordinate your mat with your yoga active wear, you may wish to have a variety of colours and designs.

·  Price – This can range from a super cheap PVC mat from your local department store to over $120 for a professional mat. Find a balance between your budget and your practice. More expensive does not necessarily equate to a better quality mat. Considering all the factors above should help you decide.

Click here to shop for a great yoga mat!

Yoga mat

Can Yoga help with Anxiety?

Sitting pose
tree pose

If you live in the city, you will have a level of anxiety. City dwellers are in sympathetic overdrive most of the time – rushing to work, stuck in traffic, abuse by other commuters, work deadlines and the list goes on. A regular yoga practice can help alleviate feeling of stress and anxiety. Taking the time out each day for some ‘me’ time, will allow your body and mind to reset. This article will cover the many components of yoga that can help you settle feelings of anxiety and other negative emotions.

Upward facing dog

Movement

Exercise in general, improves your physical and mental health. The combination of strength and stretching in yoga will increase your stamina but the difference in yoga compared with other forms of exercise, is that it is linked with your breath. This is a very powerful technique of calming the nervous system. In addition, as concentration is often required, your mind stops the chatter that causes anxiety. You come to the present moment and see things as they really are. A meta-analysis of 17 studies found Hatha yoga to be effective in reducing anxiety(1). Effectiveness was associated with the total number of hours practiced. Some other studies did not find such a clear correlation with anxiety. The level of anxiety can be so varied amongst different individuals, a personalized approach is best.

If you are a beginner in yoga, start with the simple poses and try to link your breath with the movement as instructed. That is the secret to getting the most out of your yoga practice.

Table top and cow pose

Basic poses that can help alleviate anxiety

Alternating Cat and Cow poses

Start in table top position on all fours. Your hands should be placed at the same width as your shoulders and arm straight, perpendicular to the floor. The knees are directly below the hips and at the same distance apart. the thighs should be perpendicular to the floor. Inhale, face forwards, expanding the chest towards the ceiling and dropping the belly towards the floor to cow pose. Exhale, rounding the back like an angry cat, flex the neck, bringing your chin towards the chest and look down to cat pose. Inhale moving back to cow pose and repeat 5 rounds. Once you get the rhythm, start to extend the length of your exhale to be twice as long as your inhale(eg. Inhale to cow for 2 counts, exhale to cat for 4 counts).

Baddhakonasana

Bound Angle Pose (Baddhakonasana)

To get into this pose, sit upright and bend the legs so that the knees come up, then open up the hips so that the knees move away from each other toward the floor. Place the soles of the feet together, facing each other. Allow the hips to open up comfortably – don’t force the knees towards the ground. Open up your chest and inhale for 3 counts, exhale for 6 counts. Take 5 rounds of breathing and notice the stillness of the mind with this pose.

child's pose

Child’s Pose (Balasana)

Sit on your calves and inhale. stretch the arms in front along the ground as you fold forwards until the face is against the mat. Take 5 slow breaths. This is a resting pose that stretches and lengthens the spine, relieving any strain on the back and neck. It has a calming effect on the mind as the body is relaxed. It can melt away feelings of anxiety.The hips, thighs and ankles are gently stretched. The arms can be stretched out in front or placed on either side of the body.

Utthita Trikonasana

Other poses that help reduce anxiety include:

Standing Forward Bend (Uttanasana)

Staff pose (Dandasana)

Extended Triangle pose (Utthita Trikonasana)

Camel pose (Ustrasana)

Legs up the wall pose (Viparita Karani)

Fish pose (Matsyasana)

Meditation

Pranayama and Meditation

The use of breathing techniques such as Alternate Nostril breathing (Nadi Shodhana) and meditation techniques to clear the mind can do wonders to reduce anxiety. Both of these can be done on their own or following an asana practice. ISHTA Kriya meditation is a more complete meditation that can benefit both physical and mental health issues – contact us if you think you can be helped with a personalized yoga and meditation program.

Why Everyone should be doing Yoga

Older yogis

Age

If you haven’t done any yoga in the past and you are in your 60’s or 70’s, you may be wondering, is it too late to start a yoga practice? There really is no age limit to yoga. Where ever you are at, is where you start. Most yoga poses have modifications and you will find over time, there will be an improvement in strength and flexibility. There is a growing movement to introduce yoga to kids. They are a lot more flexible and agile, but they also benefit with improved concentration, focus and attention span.

If you are looking to go deeper into Yoga, check out House of Yoga

Flexibility

A common excuse for not doing yoga is ‘I am not flexible enough’. Yoga is not about flexibility. With regular stretching and practice, you do become more flexible but that is not the goal. Even if you are very stiff, you can start with the poses that your body allows and build from there. You don’t have to do the pose illustrated on Day 1. But if that is what you want, with time and practice, your will get there.

Start with the foundation poses such as child’s pose, down-dog, Warrior I, II and III, mountain pose, tree-pose, seated twists, baby cobra, upward facing dog and forward fold. Commit to mastering Surya Namaska (sun-salutation), building strength in the arms with chaturanga dandasana before attempting intermediate poses.

Wheel with leg up
Handstand

Yoga is not only for girls

Although yoga is popular amongst women, male yogis can equally enjoy yoga practice and reap the rewards. Yoga can help men develop strength and flexibility, as well as improve mood and concentration. Most of the yoga gurus are male. Don’t be intimidated by the strong flexible females in the class, as men tend to build up strength faster. With regular practice, you will achieve physical fitness and mental calmness.

Yoga Poses – get that healing feeling

Reverse warrior

Heal yourself by re-balancing your mind and body through yoga

Yoga poses along with the flow that connects the poses, breath work and meditation, can help re-balance the body physically and mentally. This puts the body in an optimal condition to heal itself. Some poses and sequences are designed to enhance the body’s healing powers but should only be used in conjunction with advice from your health professional. The following are some examples of conditions that can be assisted in healing with yoga.

If you are looking to go deeper into Yoga, have a look at House of Yoga for training by my yoga teacher guru Mark Breadner

This article is for general education only and is not intended in any way to be medical advice. You should consult with your health practitioner for a tailored program to your specific condition(s). Note that some yogic movements can be harmful if practiced with certain conditions.

Back Pain

Yoga is great for re-alignment of posture, which can help relieve sore back muscles, speed up recovery and prevent further injury in the future. Many of the yoga postures strengthen the lower back muscles and stretch tight ones. This improves the circulation and reduces inflammation by taking off undue stress on the tissues and joints. Regular movement linked with breath work can also relieve soreness and prevent injury with better spinal alignment.

sphinx pose

With new injuries, if the pain is intense and acute, it would be wise to wait until this settles before adding any movement which will aggravate the pain. If there is any weakness, tingling or numbness, it could mean that a nerve is pinched in which case you should seek medical attention before attempting any yoga practice. If the acute pain does not subside after 2-3 days, you should consult your health professional for further investigation.

If the pain is mild and movement can be done comfortable, then you may wish to try these poses: Cat-Cow, Sphinx pose, Cobra pose, Forward Fold, Bridge pose, Downward Facing Dog, Triangle pose, Locust pose, Spinal twist with both knees, Half Lord of the Fishes and Child’s pose.

Gut issues

Following a plant-strong diet and yogic lifestyle, along with regular yoga practice, can help re-balance the autonomic nervous system. Yoga and meditation activates the parasympathetic nervous system (‘rest and digest’) improving the digestion and elimination. In the Western world, being ‘on the go’ is the norm and being in a constant state of sympathetic activation (‘flight and fright’) contributes to many gut complaints. Ujjayi and nadi sodhana pranayama both enhance parasympathetic activation, which will help settle digestive symptoms, especially those associated with stress. Meditation will also reduce stress and sympathetic overdrive. A regular yoga flow practice with physical activity can reduce the risk of constipation.

Depression and Low Mood
Meditation

70% of your neurotransmitters are produced by bacteria in the gut. This includes serotonin and dopamine which can have a significant effect on your mood. Regular yoga practice can help re-balance the autonomic system, energize the body, open the heart centre and enhance central nervous system function resulting in better focus and a more positive outlook on life.

Start with a gentle flow and build up your stamina as your mood improves. Include pranayama and meditation to quiet the mind. Yoga poses which can help alleviate mild depression include Supta Baddha Konasana (reclining bound angle) pose, Paschimottanasana (seated forward bend), Urdhva Mukha Svanasana (upward facing dog) and Salamba Sarvangasana (supported shoulder stand).