Where Are the Psoas Muscles? (Pronounced “so-as”)
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These deep set muscles are said to be the strongest in the body. The psoai (plural of psoas) are the only muscles which attach the upper and lower half of the body. The psoas muscles connect the throracic spine and the lumbar spine, then run through the pelvis to the femurs. The psoai are often referred to as the hip flexors.

What Do the Psoas Muscles Do?
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Psoas muscles not only affect us physically in our spinal and leg movements, they support our balance, forward and backward bending and walking. The psoas responds to our emotions and thoughts too. The psoas is responsive to our fight flight and freeze responses. The psoas muscles are the first muscles to respond when we are alerted to a potentially dangerous situation. Our psoas muscles are also connected to our diaphragm via the fascia so have an affect on the way we breathe. The psoas has a relationship with our digestion too.
Emotionally, the psoas is linked to our ability to relax. It is believed that, the psoas muscles when healthy and relaxed, facilitate feelings of wellbeing and safety throughout the body.

Psoas Muscle Anatomy

The psoas muscles comprise psoas major and minor and also the iliacus (technically becoming the iliopsoas). Interesting fact - approximately 60% of the population are either missing one psoas minor or do not have a psoas minor at all. The psoas minor is believed to be changing through evolution to become a tendon.
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How does Imbalance in the Psoas Affect Us?

Although the psoai are not actually attached to the pelvis, they can be responsible for pelvic misalignment due to differing lengths. Differences in lengths can lead to shifts, tilts or twists in the pelvis, sacroiliac (and in fact anywhere through the length of the spine). Due to the sheer strength of the psoas, any negative affect on the spine is likely to be significant and uncomfortable. Imbalances or tension in the psoas can make sitting still or relaxing quite uncomfortable. This can lead to inability to concentrate, irritability, difficulty sleep issues, digestive problems and negative emotions. Our posture and mobility is affected by the tone of our psoas muscles.

​Can Exercise Aggravate the Psoas?

Our psoas muscles can become tight due to long periods of sitting, lying on one side in bed and general inactivity. However, poor choice of exercise can create problems. If for example, we do not vary our exercise but focus on just a few muscle groups eg only cycling, walking or running, the repetition can lead to the strengthening/overworking of the psoas, so creating an imbalance through muscle domination. It is possible the psoas becomes permanently contracted/shortened - so risking back problems as the psoas inflicts a pulling action on the spine.

When we sit or lie on our sides for long periods with flexed hips our psoas relaxes, during which time, it shortens. The more we adopt the posture, the more our body takes on the habit with muscles and connective tissues adapting to this “new normal”

Usually, when we feel tightness in our body, it is due to the connective tissue (myofascia) stiffness. During an episode of stress response however, the psoas muscle itself actually tightens. The more stress our body experiences, the more the risk of longer term impact. Psoas tension can be related to past trauma. Thankfully, in yoga the psoas is stretched during our practice, offering up possible release which may be felt in the region of the psoai or even somewhere else in the body.

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How is the Psoas Linked with the Nervous System?

Most of the time we are unaware of the status of our nervous system - it functions in the back- ground seamlessly monitoring safety, responding to signs of danger and regulating after any incident.

Our body functions best when our nervous system in is the parasympathetic state ie the relaxation, rest and digest state when energy reserves can be directed to the healthy functioning of our digestion and musculature.

Our clever psoas muscles are the first to react when the sympathetic nervous system is triggered at moments of perceived danger. The psoas contracts, preparing for fight or flight. Once the danger has passed and the body feels safe again, the nervous system returns to parasympathetic state - as long as the tension is released.

If the tension is not released, remaining unprocessed, the psoas stays in the activated state even though, we may think we have relaxed. This leaves a state of disconnection between body and mind which can reside within the body. This can accumulate over time if sympathetic nervous system tension is not released and processed. Some bodies appear to be able to hold and cope with long held stress over years whilst others cannot. However, even those who appear on the surface to manage stresses for years, can suddenly find themselves very unwell as a result of non-processing of tensions and traumas. Ridding our body of stress regularly with practices such as yoga is beneficial in avoiding build-up.
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​What Happens when Psoas Tension is Released?

Our body is designed to be able to release psoas tension naturally and instinctively. In our yoga classes, through our postures and stretches, we reduce the likelihood of accumulating tension and facilitate release.

Signs of release can be spontaneous shaking, trembling, vibrating, yawning, laughter, tears. This healthy discharge of tension can be (but isn’t always) followed by fragmented memories or emotions for which we may or may not recognize links. We aim when releasing tension to do so little by little - avoiding overload which could result in fatigue or overwhelm. Releases can be experienced differently each time and differently for different people. Welcoming the uncomfortable experience as a natural functioning of our amazingly clever body is advised, reaching out for support from or discussion with your yoga teacher, yoga therapist or psychological support should the experience worry you. Occasionally, a feeling of being slightly off balance just afterwards but this settles.

 Allowing the processing of this tension is a way of avoiding stored up tension negatively impacting life, through exhaustion or burnout. Releasing tension and achieving a relaxed psoas may allow you to feel more energized, bodily connected, grounded and settled. Often there is sleep and general mood improvement.

If you would like to explore any of the above through yoga therapy sessions with me, please get in touch. We can arrange a discovery call and work out how best to proceed.

A New person attended one of my yoga classes today.  This person had only ever tried one yoga class whilst on holiday before.  After class, they commented to me that they were surprised to have found my descriptions of poses, instructions and guidance around breath and sequencing easy to follow and understand.  They were easy to follow so the person was able to achieve and explore the practice without having to be able to see me demonstrating.  Quite quickly the person found there was no need to even watch others in the class.
I guess my descriptions and guidance were delivered in a way that was easily understood for that person but the fact that this person was able to stay so attentive and focused on my voice helped enormously.
Perhaps this person’s preferred learning style is auditory?

Did you know that each of us usually has a preferred/dominant learning style/preference?

You may be a visual learner, relying mostly on the sense of sight to see or watch things or have visual aids to support your learning.
You may be an auditory learner, relying mostly on the sense of hearing to learn by listening.
You may be a kinaesthetic learner who learns through hands on, using their sense of touch.
It is very likely that you will have more than one preference but one is usually dominant.
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How does knowing this help me in Yoga class?
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In a yoga class, it is the job of the teacher to lead the class in a way that makes understanding easy for all those in the class.  It is not the fault of the student if they don’t understand or cannot translate the instructions given.  
As the teacher, I need to constantly check around the room and be aware if anyone may not have been able to follow my guidance.  I need to work out if I need to describe something differently, or perhaps demonstrate a pose.
For the kinaesthetic learner, I might need to describe in more detail using words that guide them to feel their way into a pose and lead them to explore via their sense of touch. 
For the auditory learner, I may have not spoken clearly or loudly enough or I may have used unfamiliar language or words.  
For a visual learner, a demonstration is often helpful and sometimes an analogy can be useful.
Often a combination of the above creates the right recipe.

Can I do anything to help myself?
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You, as the student in class can help yourself by positioning yourself in the room so that you can take best advantage of your preferred or dominant learning style.  Can you see the teacher clearly?  Can you hear the teacher clearly?
Please, please, please, let the teacher know you don't understand or are not able to follow the instructions if you feel they haven't noticed you are confused.  It's not your fault.  
​I am grateful to my own teachers who over the years have helped me develop the skills to convey as best I can to my students.  However, there will always be times I don’t do as well as I would like.  I love to be challenged and I am always willing to find another way to help a student experience the benefits of yoga.

How do I know my preferred learning style?  (I hear you ask.)
Below is a  VAK (Visual, Auditory, Kinesthetic) Learning Styles Self Assessment Questionnaire, designed to help you work that out if you are interested.  Give it a go……..

Circle or tick the answer that most represents how you generally behave.

1.    When I operate new equipment I generally:

a)    read the instructions first
b)    listen to an explanation from someone who has used it before
c)    go ahead and have a go, I can figure it out as I use it

​2.    When I need directions for traveling I usually:

a)    look at a map
b)    ask for spoken directions
c)    follow my nose and maybe use a compass

3.    When I cook a new dish, I like to:

a)    follow a written recipe
b)    call a friend for an explanation
c)    follow my instincts, testing as I cook

4.    If I am teaching someone something new, I tend to:

a)    write instructions down for them
b)    give a verbal explanation
c)    demonstrate first and then let them have a go

5.    I tend to say:

a)    watch how I do it
b)    listen to me explain
c)    you have a go

6.    During my free time I most enjoy:

a)    going to museums and galleries
b)    listening to music and talking to my friends
c)    playing sport or doing DIY

7.    When I go shopping for clothes, I tend to:

a)    imagine what they would look like on
b)    discuss them with the shop staff
c)    try them on and test them out

8.    When I am choosing a holiday I usually:

a)    read lots of brochures
b)    listen to recommendations from friends
c)    imagine what it would be like to be there

9.    If I was buying a new car, I would:

a)    read reviews in newspapers and magazines
b)    discuss what I need with my friends
c)    test-drive lots of different types

10.    When I am learning a new skill, I am most comfortable:

a)    watching what the teacher is doing
b)    talking through with the teacher exactly what I am supposed to do
c)    give it a try myself and work it out as I go

11.    If I am choosing food off a menu, I tend to:

a)    imagine what the food will look like
b)    talk through the options in my head or with my partner
c)    imagine what the food will taste like

12.    When I listen to a band, I can’t help:

a)    watching the band members and other people in the audience
b)    listening to the lyrics and the beats
c)    moving in time with the music

13.    When I concentrate, I most often:

a)    focus on the words or pictures in front of me
b)    discuss the problem and the possible solutions in my head
c)    move around a lot, fiddle with pens and pencils and touch things

14.    I choose household furnishing because I like:

a)    their colours and how they look
b)    the descriptions the sales-people give me
c)    the textures and what it feels like to touch them

15.    My first memory is of:

a)    looking at something
b)    being spoken to 
c)    doing something

16.    When I am anxious, I:

a)    visualise the worst-case scenarios
b)    talk over in my head what worries me most
c)    can’t sit still, fiddle and move around constantly

17.    I feel especially connected to other people because of:

a)    how they look
b)    what they say to me
c)    how they make me feel

18.    When I have to revise for an exam, I generally:

a)    write lots of revision notes and diagrams
b)    talk over my notes, alone or with other people
c)    imagine making the movement or creating the formula

19.    If I am explaining to someone I tend to:

a)    show them what I mean
b)    explain to them in different ways until they understand
c)    encourage them to try and talk them through my ideas as they do it

20.    I really love:

a)    watching films, photography, looking at art or people watching
b)    listening to music, the radio or talking to friends
c)    taking part in sporting activities, eating fine foods and wines and dancing

21.    Most of my free time is spent:

a)    watching television
b)    talking to friends
c)    doing a physical activity or making things

22.    When I first contact a new person, I usually:

a)    arrange a face to face meeting
b)    talk to them on the telephone
c)    try to get together while doing something else, such as an activity or a meal

23.    I first notice how people:

a)    look and dress
b)    sound and speak
c)    stand and move

24.    If I am angry, I tend to:

a)    keep replaying in my mind what it is that has upset me
b)    raise my voice and tell people how I feel
c)    stamp about, slam doors and physically demonstrate my anger

25.    I find it easiest to remember:

a)    faces
b)    names
c)    things I have done

26.    I think you can tell if someone is lying if:

a)    they avoid looking at you
b)    their voice changes
c)    they give me funny vibes

27.    When I meet an old friend:

a)    I say “It’s great to see you!”
b)    I say “It’s great to hear from you!”
c)    I give them a hug or a handshake

28.    I remember things best by:

a)    writing notes or keeping printed details
b)    saying them aloud or repeating words and key points in my head
c)    doing or practising the activity or imagining it being done

29.    If I have to complain about faulty goods, I am most comfortable:

a)    writing a letter
b)    complaining over the phone
c)    taking them back to the store or posting them back to head office

30.    I tend to say:

a)    I see what you mean
b)    I hear what you are saying
c)    I know how you feel

Now add up how many A’s, B’s and C’s you selected.

A’s =

B’s =

C’s =

If you chose mostly A’s you have a VISUAL learning style

If you chose mostly B’s you have an AUDITORY learning style

If you chose mostly C’s you have a KINAESTHETIC learning style

Some people find that their learning style may be a blend of two or three styles, in this case read about the styles that apply to you in the explanation.

VAK Learning Styles Explanation

The VAK learning styles model suggests that most people can be divided into one of three preferred styles of learning.  These three styles are as follows, (there is no right or wrong learning style)

• Someone with a visual learning style has a preference for seen or observed things, including pictures, diagrams, demonstrations, displays, handouts, films, flipchart, etc.  These people will use phrases such as “show me” , “let’s have a look at that” and will be best able to perform a new task after reading the instructions or watching someone else do it first.  These are the people who will work from lists and written directions and instructions.

 

• Someone with an auditory learning style has a preference for the transfer of information through listening: to the spoken word of self or others, of sounds and noises.  These people will use phrases such as “tell me” , “let’s talk it over” and will be best able to perform a new task after listening to instructions from an expert.  These are the people who are happy being given spoken instructions over the phone, and can remember all the words to songs they hear!

 

• Someone with a kinaesthetic learning style has a preference for physical experience – touching, feeling, holding, doing, practical hands-on experiences.  These people will use phrases such as “Let me try”, “how do you feel?” and will be best able to perform a new task by going ahead and trying it out, learning as they go.  These are the people who like to experiment, hands-on, and never look at the instructions first!

People commonly have a main preferred learning style, but this will be part of a blend of all three.  Some people have a very strong preference; other people have a more even mixture of two, or less commonly, three styles.
When you know your preferred learning style(s) you understand the type of learning that works best for you.
There is no right or wrong learning style.  The point is that there are types of learning that are right for your own preferred learning style.

Why do we do yoga barefoot?  (Do I have to?)
How much time do you spend barefoot?  I guess we will all come up with a different answer to this but for most of us in the UK, I bet the percentage of time spent barefoot is pretty low.  We stuff our feet into shoes, trainers, boots or slippers protecting them from cold, damage, dirt, and discomfort.  We even get our babies into shoes as soon as we can.  Spending some time barefoot each day has many benefits.
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How is barefoot good for us?
Have you ever heard people saying they feel energised and “grounded” when standing barefoot on the earth?  I particularly love standing barefoot on a dewy lawn in the summer.  Having bare feet allows for natural movement of all joints within the foot and subsequently, natural motion of the body through natural alignment.  We get to strengthen the muscles, ligaments and tendons in our feet by making them work to support us as we move, rather than relying on the support/scaffolding of our footwear.  Strengthening the muscles of the feet, helps avoid dropped arches and other foot discomforts.  We also receive a foot massaging effect. 

Most shoes constrict our feet, preventing full range of movement of all joints.  We are prevented from experiencing through our sense of touch.  We cannot separate our toes allowing their free movement or allow air between the toes.  The various contact points between foot and shoe creates pressure.  Any comfy cushioning in the shoes can be destabilising. If we are wearing shoes, we place a barrier between our energy and that of the earth.  Shoes prevent our feet from the full range of flexibility and appropriate use of sense of touch.  
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It is believed that there is a transmission of energy/energetic connection between us and the earth via the nerve endings in our feet, which is greater when we are in direct contact.  This energetic transmission connection is believed to be beneficial in terms calming and relieving various discomforts and dis-eases of the body and mind. 

“What does it mean to feel grounded” (I hear you ask)
To feel grounded can mean different things to different people, I am sure but I understand it to be feeling assured, at ease, consciously present, centred, clear, focused and strong.

Why practice yoga barefoot?
Bare feet enable us to better establish contact with the ground, therefore improving balance - essential in standing postures.  Our feet feel grounded through subtle body connection with the earth during motion and stillness, allowing us to feel energised.  We need good weight distribution through the soles of the feet, heels and toes to ensure good alignment of ankles, knees and hips.  Dexterity of feet is improved so allowing gripping with toes if/when required. 

Did you know there are 29 muscles in the feet and ankles?  These muscles may be very small but as they are supporting our foundation, a small problem with a tiny muscle may create a ripple effect of misalignment much further up the body affecting quality of life.
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Stretching through the feet is so valuable but stretching is compromised inside shoes.  Plantar fasciitis can be relieved,  reversed or avoided through stretching and strengthening of feet and ankles.  Our touch sensation is more effective and heightened when barefoot.  This can support us psychologically as well as helping us feel grounded.

When our feet are in shoes, we don’t get to exercise all of the small muscles in the feet and many of the nerves endings at the feet are not stimulated, meaning we lose some ability to feel the ground and maintain balance.  You may hear me suggesting in standing postures “imagine sending roots down from your body, through your feet deep into the earth - rather like trees tethering themselves strongly and feeding from the earth”.  With the busy lives we often lead, we can lose our sense of groundedness - instead feeling scattered, frantic, “airy”, unsettled with difficulty in focusing and stillness.  Connecting firmly to the earth through bare feet, can help us gain greater awareness, settle the mind and feel  more stable and grounded.

​On our yoga mats, bare feet allow for better grip and slip avoidance than socked feet, so avoiding injury.  Some postures require us to hold a toe - tricky when wearing socks although there are socks with toes are available these days.
It is surprising just how much the yoga teacher can tell by looking at a student’s feet in yoga poses.  Advice on tiny adjustments can help the student achieve a safer or more comfortable posture.  Socks often hide clues as to what is going on.

Tradition
Traditionally, yoga was practiced by yogis wearing very few clothes.  It was considered that too much clothing restricted free movement of the body and distracted the practitioner from connection with the present moment.
In a traditional yoga studio, you will notice people remove their shoes before entering.  This is as a mark of respect to the studio owners, cleaning staff, fellow yogis and minimises the tracking of dirt into the room.  This practice is rooted in history and Indian tradition where we do not enter any home, place of worship or even shops without first removing shoes.

I don’t want to remove my socks!
Of course I will not force anyone to do something they are not comfortable with - including removing socks.  These days, we can buy engineered socks designed to wear for yoga.  These apparently provide some grip/anti-slip fabric and enable greater flexibility than standard socks.  There are some foot conditions that will make working barefoot very uncomfortable - do speak to your teacher about this. 
There are some sections of a yoga class during which you cool down eg in meditation/relaxation when you will benefit from replacing socks or covering your feet with a blanket for comfort and to avoid distraction.  Of course - go ahead be comfortable. 
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Staying safe when practicing barefoot in yoga
Most yoga practitioners these days have their own yoga mat.  Many studios have mats available to loan out and these will be cleaned after every use to avoid transmission of bugs etc.
Washing feet before and after yoga is recommended and regular washing of a yoga mat will reduce the presence of any bugs.
If you feel the need, you could bring slippers to find your way to your mat space once you have removed your shoes.


Shoes/Socks/Bare feet - its all your choice ultimately but I do recommend we all try to spend some of our time in yoga class on our yoga mats in bare feet - if not in class, try it in the privacy of your home.  You never know - you may become a  convert!

Yoga is an effective way to maintain or improve mental and physical wellbeing. However, one deliciously mind-quietening, stilling, stretchy or strong yoga practice every so often, is unlikely to offer any more than a demonstration of its potential. The more consistently you step onto your yoga mat, the more likely you are to experience beneficial results.

Yoga can help us…..
Build strength
Develop flexibility
Maintain or improve our mobility
Improve posture
Manage stress
Support sleep
Improve physical balance
Improve breathing
Affect mental attitude
Improve wellness
Support us in finding a more joyful state of mind

My reasons for practicing yoga are many but the reason that underpins them all is my aim to live independently, in wellness through advancing years. I aim for my body to move and breathe comfortably and freely and my mind to be peaceful, compassionate and present with others and self.

Do you have realistic goals for your yoga practice?

If we set unrealistic goals, we set ourselves up for failure. Failure is demotivating. Realistic goals on the other hand increase our chance of success. Success is motivating.

If, for example, I had set myself a target of getting up at 6 am and practicing for 2 hours per day every day, I would have set myself up to fail within days. I am not a "morning person". I have a varied daily schedule. I have a family. I have lots of interests. I work. I enjoy variety. My practice needs to fit my lifestyle.

Often, somebody tells me they don’t have time for a home practice. We know however, that if you want to do something badly enough, you carve out the time. You do not have to practice for 90 minutes just because our group class is that long.

It’s not about how long you practice for, it’s about taking that time for yourself. Begin by "listening" to your body and learn what it needs.

Generally, a yoga practice or a meditation practice would be considered a habit goal rather than an achievement goal. It is something we wish to invite into our lives. If we experience something we enjoy, we are likely to desire more of it.

So when committing time and effort, start small and we are likely to build. Under commit and over deliver.

Five minutes practice consistently three times per week will benefit you more in the long run than one 2 hour long practice a month. Physical over-stretching or over-working the body can so easily result in strain, resulting in the need to rest for several days. A habit is established through repetition

Consider an Accountability Buddy

It is great to have your personalised yoga practice but practicing with or at the same time as a friend can help you stay focused and committed. You don’t even have to be in the same room these days - virtual connection works brilliantly. If you don’t find anyone wishing to actually practice yoga with you, ask someone to check-in verbally with you every now and then, asking how things are going and if you are managing to maintain this commitment to yourself and your body.

Your Yoga space

Have you heard of habit stacking?

It is suggested that if you wish to commit to a new regular task, try scheduling it immediately after an already established regular task eg cleaning your teeth. You wouldn’t dream of missing your teeth cleaning, so add your yoga practice after that and see how quickly it becomes part of your daily routine.

Start from where you are Today

Each time you step onto your mat, you will likely be in a different state of mind and body from the last time. How does the breath feel now? How does this body feel now? Accept this and practice according to what you discover today. Try to let go of expectations, judgements and assumptions. It may feel like your practice is somehow less today than yesterday but that is okay - appropriate. This means you are progressing. You are honouring you. Learning to be content with how things are right here, right now will create positive change through your life.

There is more to yoga than that practiced in class and on the mat.

The vedas and sutras list the 5 Yamas and 5 Nyamas - often described as the moral code for right living. Focusing on one of these for the day, could be your yoga practice? (To be covered in more detail in a later blog)

Yamas

• Ahimsa - non harming (thought, word and deed)
• Sataya - Truthfulness
• Asteya - Non-stealing
• Brhamacharya - Right use of energy
• Apiragraha - non-greed

Nyamas

• Saucha - cleanliness (not just physical)
• Santosha - Contentment
• Tapas - discipline
• Svadhyaya - self study
• Isvara pranidhana - surrendering to a higher power

Then there is also Karma yoga - the path of action without attachment — selfless action.

According to yoga philosophy, Karma yoga is the path of selfless action. It is the intention we weave into our lives, which perpetuate more actions and the ongoing state of our minds (also known as karma).

When we take action, we often consider, how our action might benefit us at some point. We may expect gratitude. Karma yoga is about taking that action purely to help or benefit another without expectation and identity.

Flexibility

When we practice yoga, we aim for flexibility and strength on the mat in our body and our mind. Let that flexibility ripple into life by ensuring arrangements for your home practice are not rigid. You might need a day off, may be something feels “off” or overworked one day. Simply take a few rounds of cat/cow, meditate or take ten rounds of Nadi Shodhana (alternate nostril breathing) instead. Or spend time considering one of the Yamas or nyamas above.

Mobile IT

Silence and step away from your phone. Hit the "do not disturb" function on your smart watch. As useful as our devices are most of the time, they ruin our yoga practice.

​The suggestions above should help you to create a sustainable, consistent yoga practice. 

You might have noticed the silver Om symbol pendant I wear.  Some have asked me what it represents.

It is a very nice shape and has significance for me because I treated myself to it on while I was enjoying a particularly lovely time in Pushkar, Rajasthan.  However, there is more to it than that.

Om stands for totality – all or the essence of the entire universe. – I wear my Om symbol as a way of expressing gratitude to the universe and awareness of the importance of peace and harmony.

Om is sometimes described as “the primordial sound of the universe”.  Another description is “God as sound” or the “unstruck sound”.  Sometimes it’s described as “eternal bliss”.  According to the Big Bang theory, Om is the cosmic sound that initiated the creation of the universe. 

At its simplest Om is a soothing mantra – often chanted as an expression of the infinite truth, tranquillity and harmony of the universe to bring people together in a yoga class. Chanting Om as a mantra is practiced to achieve a connection with the universe and deepen the practice of meditation.

Although Om is part of the Buddhist faith, it originated in the Hindu faith. Om is described as a representation of the holy trinity of Hindu gods – Brahma, Vishnu, and Shiva, and in the Upanishads (an ancient Hindu text) as the essence of Brahman (the ultimate reality). Therefore, Om stands for the state of highest reality, where we exist only as awareness, at peace with ourselves and everything in the universe.

Although in the west, we often pronounce Om as in the word hOMe, the correct pronunciation of this sacred sound is Aum - three sounds - Aa uu umm.  Each of these three sounds when chanted I can be felt creating different vibrations in the body. Aa - vibrating in the navel area, Uu- vibrates around the chest and umm, vibrates at the throat and nose/sinuses/forehead.  Some say these three sounds represent earth, atmosphere and heaven.  Others suggest they represent thought, speech and action.  I am sure there are many opinions.  Here is a link to a lovely version of Om being chanted.  I quite like this playing quietly during some meditations.  Click the picture below to listen.

In many yoga classes and events, Om is chanted at the beginning and/or end of the class.  This can be a lovely thing to do as the sound and vibration from the combined voices strengthen the vibrations. Visually, the symbol Om is made up of three curve shapes, a sweeping semi-circle, and a dot.
 
At the bottom is a curve representing the conscious or waking state. The middle curve, or the top part of what looks like a number three represents the unconsciousness. Then there is the part that looks like a letter 'o' represents the dreaming state. 

The Om symbol also represents the three "gunas" (qualities, found in nature). Sattva (harmony), Rajas (movement), and Tamas (inertia). Similar to the Ayurvedic doshas of Vata, Pitta and Kapha.  (The dosas are qualities said to be contained in differing amounts and ratios within every animal, human, object and plant.)

Many people like to use an eye pillow for relaxation in yoga. Some have never tried one.

Pre Covid 19, I used to have a supply which I loaned those in my class during relaxation but those days have sailed and, for hygiene reasons it is wiser for people to have their own.

An eye pillow is simply a slightly weighted, softly textured, fabric pouch filled with seeds. The filling is usually buckwheat, flax or rice that is placed over the eyes and forehead forehead. The weight of the pillow exerts a gentle acupressure over the eyes and forehead supporting a sense of calm, relieving eye tension and strain and soothing anxiety. Covering the eyes in this way also shuts out the light and any visual stimuli that may otherwise distract us.

​Neurologists believe that the gentle pressure of the eye pillow stimulates the vagus nerve, so signalling the whole body to let go into relaxation. Even the muscles of the face, neck and shoulders are believed to benefit. The Vagus Nerve oversees numerous bodily functions including: control of mood, digestion, heart rate, and immune response. The vagus nerve makes a connection between the brain and the gastrointestinal tract and sends information about the internal organs to the brain.

The vagus nerve responds to the light acupuncture pressure on the eyelids and sends a signal down the back of the neck to the chest and heart. From there, the message is forwarded to the nervous system or abdomen. This message is one of relaxation and pleasure. It is suggested that this neurological communication gives your whole body and mind receive permission to relax. Other claims are that there is a regulatory effect on the digestive and nervous systems.

“The vagus nerve represents the main component of the parasympathetic nervous system, which oversees a vast array of crucial bodily functions, including control of mood, immune response, digestion, and heart rate. It establishes one of the connections between the brain and the gastrointestinal tract and sends information about the state of the inner organs to the brain.” (Frontiers in Psychiatry of the NCBI 2018).

The final relaxation at the end of yoga class or your own practice, is said to be the most important element of the whole practice. We lie still in the posture Savasana (Corpse pose) - often described as the most difficult posture of all. Relaxation is an assimilation/integration time and even if it is only a few minutes long, it is of huge value. It is recommended that we do not skip this valuable part of the class.

Many people find it really hard to be still, relax and even sleep. It’s like we pride ourselves in being overly productive. We even respond in a negative way towards stillness, sometimes even equating stillness with laziness. Did you know that using an eye pillow for roughly ten minutes daily can actually help train the body, fostering a healthy attitude towards rest, reset, restore, relaxation and sleep. This can only benefit our health and longevity.

​Eye pillows aren’t for everyone though. Just because you have read the above, don’t feel you must use one. Often, one of the effects is a lowering of the heart rate. If your heart rate is naturally lower than average, you may not wish to lower it further. Occasionally, people feel anxious with the eye pillow in place. A slight turn of the head and the pillow easily slides off.

So, now we know how useful an eye pillow can be when placed over the eyes and forehead but here are some further uses for this lovely piece of equipment.

​Heating an eye pillow can be delicious and it might then be nice to use as a soothing heat pack. A warm eye pillow placed over any aching parts of your body can be soothing. Please heat the eye pillow carefully, testing the heat with hands before placing on more delicate areas of the skin/body.

Using a radiator to heat the eye pillow is particularly nice if time allows. A microwave also works but obviously check at 10 second intervals. 

​Using an eye pillow in bed over the eyes as during yoga relaxation in Savasana can be a lovely way to rest. However, adding a couple of drops of essential oil onto the cover of your eye pillow helps release a nice scent into your bedroom. Pop a couple of drops of your favourite sleepy essential oil onto the eye pillow cover and place on your pillow next to you.

If you wish to explore the benefits of eye pillows in yoga or yoga therapy with me, do get in touch to book a discovery chat by phone or book yourself into a class or private 1:1 session with me. Here is a link that will take you straight to my booking page

https://bookwhen.com/freedomyogaandrelaxation

My phone number is 07789893467

It can be a right old pain in the foot!

Tightness of calf muscles and hamstrings can be a contributor as they limit dorsiflexion (this is the drawing of the foot up towards the shin).  Another contributor is a sudden increase in exercise like distance running and over-use or over-stretching.

Calf stretching like that experienced in downward facing dog in yoga is known to be effective in treating plantar fasciitis.  As the calf is stretched, foot pain often decreases.  It is important though that proper foot and knee alignment is maintained because poor alignment may actually have created the problem.  The foot needs to be in a neutral position where the heel bone is vertical rather than dropping inwards (pronation) or outwards (supination).

​Tracking knees correctly will  create improved foot/floor contact facilitating improved weight support and more efficient foot placement.  Eg in some poses, the big toe is reluctant to Stay in contact with the ground.

​Therefore, for anyone already struggling with plantar fasciitis, please pay attention to your knee and foot alignment during yoga.  Poor alignment may aggravate your condition  Whilst neutral alignment may well result in improvement.

A foot self-massage can be really soothing and helpful - particularly when done in the bath.  In my yoga therapy sessions, I can guide your through a series of stretches and exercises effective for the prevention of, or to alleviate plantar fasciitis.  It is important that these are done correctly to avoid aggravation or further damage. These exercises should then be practiced regularly until your condition is resolved and then occasionally after to prevent recurrence.  If you think this would be helpful for you, then book yourself an appointment via the booking system on my website.  Use the link  below for quick access.
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If you are practicing yoga at home rather than in a face to face class, it is a good idea to occasionally have a 1:1 face to face session so that things like foot and knee alignment are supporting your practice well.
 
Booking link
 
https://bookwhen.com/freedomyogaandrelaxation

​The best time of day to practice yoga is when you have time!
Congratulations on recognising that it is a good idea to add a yoga practice into your day!

​Yoga is most beneficial when it is practiced regularly. In an ideal world, I would recommend a morning and an evening practice every day but we all know that most of us simply do not have time time for this. Consistency is your friend. You will be surprised at the difference in how you feel once your practice becomes consistent.

As with anything we would like to become part of our routine, it has to be manageable. If we set ourselves unrealistic targets, as soon as we begin to struggle for what ever reason, we will start making excuses and feeling we have failed. Then we are less likely to achieve our aim. Try to fit your yoga into your day rather than build your day around your yoga.

I recommend first deciding when you have time to practice. Then decide out how much time you will have. Then reduce that time by half (remember you can always choose stay longer on your mat). You are far more likely to regularly complete a ten minute practice every day than a twenty minute one. Some days you might achieve twenty and that will feel like a bonus. Allow completion of your ten minute practice to feel like a pleasurable win. If you find ten minutes too much of a commitment, then reduce it to five but do five minutes every day. Make this daily time slot to which you look forward. Once this time slot feels like it is embedded in your day, you are much less likely to stop. Just promise yourself that you will do that ten minutes. If you find ten minutes too much of a commitment, then reduce it to five but do five minutes every day. It is best to avoid practicing yoga too soon after a meal - allow 90 minutes after you meal before starting your practice.

Traditionally, more invigorating practices would be done earlier in the day and the slower, more restorative yoga saved for later in the day but you may have different needs. Decide what you need from your yoga practice. How would you like to feel after it? That might vary day to day. It is likely to be different depending on whether you practice in the morning or evening.

If practicing in the morning you might like to feel awake, invigorated and ready to take on the rest of the day but equally, you might wish to feel calm, alert, balanced and focused ready to host a meeting, presentation or something else. If practicing just before lunch, its good to “fire up” the digestion so that your body is ready to efficiently digest your food so that you benefit well from the vitamins, minerals and fuel it offers.

If your available time slot for yoga is the afternoon, you might like a relaxing practice. Naturally, our bodies expect a rest in the afternoon. You might benefit from a relaxing and restoring practice leaving you restored and with energy and focus for the afternoon. You might prefer to practice just before bed, in which case, you will likely wish to feel relaxed and ready to sleep. The great thing about yoga is that we can practice according to our needs. The poses, breath work and pace we choose will be different.

You may well notice that your muscles feel stiffer earlier in the day whilst your body feels more pliable and joints a little "looser" later in the day. When ever and how ever you practice, be aware of the signs your body is giving you. Yoga is not supposed to hurt! Warm up, ease in and if it all seems harder work than usual, be more gentle on that occasion. Respect your body. Your yoga practice can be as individual as you are. Yoga is for every body. Have you heard of "chair yoga"? Yup - there is that too where required and just because its called chair yoga, this doesn’t mean it's easy, it's just better suited for some bodies.

If possible, create a space in your home or work place where you can practice. Lay out your mat and have available any props you are likely to need. Step onto your mat. Take a few breaths, feeling the ground beneath your feet, remember that you are about to give your body what it needs, just as you choose to feed your body a nutritious diet. Then settle into your practice.

If you would like help creating a home practice to suit your personal or varying needs, I can help you with that. We could do this via Zoom or face to face in a private 1:1 session. Just get in touch or book yourself into one of my 1:1 slots via this link
bookwhen.com/freedomyogaandrelaxation

If you don’t see a slot that fits with your schedule, message me and I will try to accommodate you.