What nourishes you?

This sequence is also available on YouTube.

YOUR NOURISHMENT LIST
Self care and nourishment go hand in hand. Taking time to look after ourselves nourishes us physically and mentally. Nourishment can be found in lots of different ways. My nourishment list includes yoga, meditation, fresh air, long walks, short walks, mountain walks, sea swims, reading for knowledge, reading for pleasure, being creative, connecting with others and best of all a good night's sleep after a restorative yoga session! Sitting down and writing your nourishment list is time well spent. Sometimes when you’re in a bit of a spin or feeling low it is hard to believe that there is a way out of it. Just take out your list and pick one of your guaranteed nourishment ‘pick me ups’.

WHAT YOGA POSES NOURISH YOU?
You can do the same with your yoga practice by building a list of poses that feel just right for you and nourish every part of your body and mind. They don’t need to be big statement poses. They are the poses that feel like you have arrived to a familiar place. Favourite poses are very personal and highlight how amazingly different we all are physically and mentally. Some days my nourishing pose might be Bakasana/Crow to help boost my energy and other days I will come back to Tadasana/Mountain throughout my practice to help me focus and notice how my practice is sitting me that day.

Most of us have poses that are our favourite, and similarly poses that challenge us. Some days meeting yourself on your mat with one of your challenging poses can help you overcome everyday challenges in life and give you the lift you need. Alternatively it can teach you to sit with discomfort and that not everything in life is to be conquered.

One of the benefits of a personal practice is that you are addressing your needs and tailoring your practice to meet them. Investing a little bit of time to work out which poses nourish you, and how they help you, will make your time on your mat more productive. Keep your list beside you as you practice and add some of your favourite poses into your practice regardless of what sequence you are following. Below are some of the poses that nourish me and how they help me. Some of the poses tick more than one box, but to give a variety examples I have picked all different poses for each list.

EXPLORING WHAT NOURISHES YOU IN YOUR PRACTICE
This sequence is a collection of some of my nourishing poses which I regularly add to my practice. You can add your nourishing poses into the mini flows in the sequence or add them as stand alone poses. If your pose is a standing pose add it into the standing section, if your pose is a seated pose add it into the end of the sequence etc. As you are running through the sequence notice how the poses are sitting with you. See what effect the poses I have picked have on you.

ALIGNMENT CUES
The peak pose of this sequence is Ardha Chandrasana/Half Moon, one of my favourite poses that helps me feel strong, focused and energised.

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

• From Trikonasana with your right leg forward, bend your front knee. Place your right hand a foot forward to the little toe side of your right foot, on a brick, or the ground, left hand on your hip.

• Step your left foot forward a little, press down through the three points of your right foot.

• Inhale, float your left leg up to hip height or slightly above, toes facing forward. Flex your foot parallel to the ground, press out through the heel, firm your lifted leg.

• Hips and shoulders stacked, reach your left arm up high, palm facing left, gaze down or to your left fingertips.

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

Calming flow

This sequence is also available on YouTube.

THE NERVOUS SYSTEM
The nervous system is our body's method of reacting to ever changing situations inside and outside the body. It sends ‘sensory’ messages to the brain, which responds by sending ‘motor’ messages to the glands and muscles of the body to cause a chain of reactions to the situation.

When we are stressed the sympathetic nervous system, or the ‘fight or flight’ response, is firing. The nervous system sends signals to the brain and the brain decides the best action to take. In this stressed state it signals the body to increase heart rate and blood pressure, open our airways, inhibit digestion and reproductive organs, stimulate adrenaline production, open our sweat glands and tense the muscles ready for action. All with the purpose of dealing with the perceived stressful situation. When the stress has eases the body clears out the stress hormones and resets the organs and systems. But when we are constantly being triggered by stress the body gets stuck in this cycle and the systems get flooded by stress hormones it can’t flush out quick enough. In an ongoing state of chronic stress the organs of the body are not working optimally – reducing the functionality of the immune system, causing inflammation and eventually leading to health issues.

When the parasympathetic nervous system, or ‘rest and restore’ response, is triggered the nervous system sends signals to the body to reduce heart rate and blood pressure, relax our airways, stimulate digestion and reproductive organs, inhibit adrenaline production and relax the muscles. This creates optimal conditions for the functionality of the organs of the body, strengthens the immune system and relieves symptoms of stress, anxiety and tension.

These two reactions are autonomic nervous system responses which means they are involuntary and not something we can switch on and off. But we can create favourable conditions to influence which response we are in, depending on what we are looking for. They work hand in hand and when strong and malleable have the ability to shift smoothly from gear to gear throughout the day. To simplify it – our sympathetic nervous system gets us out of bed and helps us get our work done, and our parasympathetic nervous system help us rest and restore at the end of the day and gets us ready for a good night sleep. The body strives for balance and will always look to come back to homeostasis. Yoga is one of the best methods for helping your body find this delicate balance between the two nervous systems.

WHY IS YOGA CALMING?
What is it about yoga that makes it so calming? A question I frequently asked and was never completely satisfied with the answer ‘because it balances the nervous system’.

There are many nerves responsible for the parasympathetic response, most of them come from the cranial nerves with just three coming from spinal nerves. The main cranial nerve associated with 75% of the parasympathetic nerve fibres, and for regulating the parasympathetic response, is the vagus nerve. It travels to and from the brainstem straight to the throat, heart, diaphragm, stomach, kidneys, liver, pancreas, gallbladder, sphincter and reproductive organs. It initiates the parasympathetic responses to slow heart rate and reduce blood pressure, relax our airways, stimulate digestion and reproductive organs, inhibit adrenaline production, stimulate endorphin productions and relax the muscles.

BREATH, MOVEMENT AND CONSCIOUSNESS
There are three pathways to tapping into the vagus nerves – the way we breathe, how we move and how present on our mat we are during our practice. The vagus nerve runs through the centre of the diaphragm. When we breathe, in particular an extended exhale, the diaphragm stimulates the vagus nerve and causes a chemical reaction which activates the nerve fibres and sends messages to the brain. The brain processes this information from the vagus nerve and initiates the parasympathetic response in all the parts of the body which this ‘wandering nerve’ travels to. The breath is one of the fastest ways to stimulate the vagus nerve which is why it is so important in yoga.

Receptors called mechanoreceptors are found in the hips, knee, shoulders and spinal joints. We activate them by gently moving and stretching the connective tissue of these joints. They respond by sending signals to the brian to inhibit the sympathetic response. When the sympathetic nervous system is inhibited the parasympathetic nervous system kicks in.

Being present on our mat as we move also has a big impact in the effectiveness of our practice in terms of calming and soothing. When we consciously take the time to switch off and include some self care into your day it helps start a positive mindset. Sometimes stress can be managed by just consciously breaking the loop. This combined with the breath and movement allows the vagus nerve to communicate with the amygdala (emotional response) and reduces its inclination towards the sympathetic ‘fight or flight’ response and rewires it towards a parasympathetic response. Think of the vagus nerve as the steady minded peacekeeper at decision times.

EXPLORING FINDING CALM IN YOUR PRACTICE
This sequence starts with some gentle repetitive flows to link movement with breath, ease out any held tension and initiate the calming process. This will gently help the mind and body to accept the idea of clearing out stress, anxiety or tension and transform to a calmer state of being.

Start your practice with a few rounds of viloma breath to help you link with your breath and naturally lengthen the exhale. You can do this lying on your back or in a comfortable cross legged seated position. Viloma breath breaks the exhale into three. When you are ready take one full breath for nothing, then inhale completely, exhale, pause, exhale, pause, and exhale the full breath.

After your standing flows you will come down for some seated poses to bring you down to a grounded practice and continue to cultivate a calming practice.

ALIGNMENT CUES
The mini flow will help you connect breath with movement. You will see a ‘+’ for the inhale and a ‘-’ for the exhale to help you establish a nice smooth breath. If you are finding it hard to shift to a lower gear continue to repeat the mini flow until you notice you are starting to flow with ease and a sense of submission to the practice.

The peak pose of this sequence is Upavistha Konasana/Wide Leg Seated Forward Fold which is a calming seated forward fold.

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

• From Dandasana, open your legs out wide, press out through the heels, thighs pressing into the ground, toes pointing up.

• Place your hands either side of your hips, stack your pelvis.

• Inhale, lengthen up through your spine, exhale, fold forward from the hip joint, stretch your arms out between your legs and lengthen through the front, sides and back body, draw your navel towards your spine. Sit bones reach back.

• Lead with your sternum, inhale, lengthen the spine, exhale, release further forward, walk your hands forward a little as you fold forward, or hold onto your big toes, gaze down.

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

Restorative with home props

This sequence is also available on YouTube

THE BENEFITS OF RESTORATIVE YOGA
Restorative yoga is the king of all yoga in terms of physical and mental wellbeing. It is particularly beneficial if you are feeling tired, stressed, anxious or have recently been ill. One of the main benefits of restorative yoga is that it triggers the rest, restore & digest nervous system response or the parasympathetic nervous system, through the cerebral cortex and the vagus nerve. This creates optimal conditions for the functionality of the organs of the body which supports the immune system, relieves symptoms of stress, anxiety and tension, rebalances hormones, releases muscle tension and aids the healing process.

The process of restorative yoga ‘takes a body that is feeling fragmented and puts it back together again in the kindest way possible’. In restorative we are consciously asking our muscles to release into the pose and gradually they submit. Even in sleep our muscles can be quite active, especially when we are dreaming. Restorative gives the whole body a chance to completely let go of held tension.

PROPS SWAPS
This sequence is for everybody, all you need is a yoga mat and some household prop swaps. Props bring restorative to another level. But you don't have to have a huge array of official yoga props to get started. You can improvise with household items that can do just as good a job. For this sequence I’ve used all household items as prop swaps as listed below:

Bolster - one large thick blanket & two bath size towels. Fold the blanket in four and place the two towels folded in half over the blanket. Roll them up and tie to secure with about four ribbon, strings or elastics.

Book bricks - two thick dictionaries or thick reading books per brick. Stack your two books and tie with string or elastic vertically and horizontally. Make two ‘book bricks’.

Tins prop - two tins & two thick socks. Place a tin in each sock, if the sock is long enough twist the top and fold it back down over the tin to seal it in.

Blankets - most blankets will do as a substitute for yoga blankets. Wool or thick cotton blankets are a better support than soft fleece blankets. Fleece blankets are good for keeping you warm and for a softer support.

EXPLORING THE SEQUENCE
Restorative is an accumulative practice. You might find it takes you a few poses to settle into the practice. The more restorative you practice the easier it will become to start the resting process. This sequence can be repeated as often as you like. You can practice it yourself or you can also practice this sequence with me on YouTube.

The body will cool down quickly so layer up and stay warm. Unlike regular yoga this is a socks on, stay cosy, practice! The poses and props are created to give you complete support. If possible have extra blankets and cushions beside you to add in if you need them. You will be holding the poses for between 3 minutes so scan down from head to toe and ensure every part of your body is happy. If after a few minutes you start to feel discomfort move to find comfort again. You are the boss of your practice!

If you are practicing this yourself you can use your phone to time when you need to move to the next pose, or you can use your instinct if you don’t like the idea of being disturbed with a sound. If you are using the YouTube video I will guide you in and out of the poses and do the timekeeping for you.

ALIGNMENT CUES
Below are the restorative techniques used in this sequence. The props you’ll need are:
1 x bolster - or 2 towels, wrapped around a horizontally rolled pillow and tied to secure.
2 x yoga bricks - or 2 two thick similar sized dictionaries.
2 x yoga blankets - or any wool, thick cotton or fleece blanket with density.

No.1 - Mountain brook
Start lying on your back with a half rolled blanket under your head, nestling the rolled part in the curve of your neck. Place a rolled up blanket under the lower tips of your shoulder blades and a bolster under the creases of your knees. If you have an additional blanket place it on top of you for warmth and for comfort. Legs and arms extended, palms facing up. Feet gently flop out to the sides. Shoulders melt to the floor. Eyeballs become heavy in their sockets, skin on the forehead smooth as silk. Soften the temples and find ease in the tiny lines around the eyes.

No.2-6 - Gentle warm ups
After Mountain Brook, take a series of stretches for the spine. Stretch your arms and legs out in a star shape then hug your knees into your chest. From your knee hug, cup a hand on each knee, take the knees wide with the toes touching. Circle both knees and gently roll around on your lower back, take three to 3-5 circles in both directions. Place your feet back down and gently let your knees drop to the left side of your mat. Extend your right knee away from you. Bring your arms to cactus position, with arms lifted and elbows bent either side of the body. Come back to center and repeat by dropping the knees to the right. Come back to lying with knees bent and arms by the side, take an exhale here, then inhale and lift your hips up and your arms overhead, exhale bring the hips back down and the arms back beside you. Repeat for 3-5 rounds moving with the breath.

No.7 - Supported bridge
From lying, lift your hips up and place the bolster horizontally under your hips. If your homemade bolster is too low add your two book bricks under the bolster. Settle your hips down onto the support of the bolster. Knees bent, feet hip distance apart or feet mat distance and knees together. Arms in cactus position or extended either side of your body, palms facing up.

No.8 - Bolster twist
Place your bolster vertically along the top centre of your mat with a folded blanket at the top. Sit with your right hip up against the end of the bolster. Place your hands on the mat either side of the bolster and with an inhale lengthen through the whole spine and on your exhale gently place your front spine along the length of the bolster. Place your right cheek on the folded blanket and let your arms gently hang either side of the bolster. Repeat on the left side.

No.9 - Blissful banana
Make a pillow with a book brick and a blanket on top of it at the top of the mat, place a tin prop above this at arms reach. Place your bolster horizontally on your mat with a space between your bolster and pillow. Sit with your right hip next to the long edge of the bolster, knees bent. Lengthen your right side along the mat and nestle the bolster into the curve of your waist. Place your head on your pillow, your shoulder in the space between your bolster and pillow and extend your right arm forward. Extend your left arm overhead and place hold onto the tin prop. If the raised arm doesn't suit you, bring your arm down and place it at your right arm. Repeat on the left side.

No.10 - Back release
Place the bolster horizontally along the centre of your mat with a rolled up blanket at the top of your mat. Come onto your front and lie with your belly on the bolster. Bring the arms to cactus position and place your forehead on the rolled up blanket. If this is uncomfortable on your neck you can flatten the blanket and lie on your cheek remembering to swap sides after a few minutes to even out your neck stretch.

No.11 - Supported Buddha konasana
Place your bolster vertically along the top of your mat with a rolled up blanket under the top. Make a head pillow with your second blanket to the top of your bolster. Have ready your book bricks and tin either side of you. Sit with the back of your hips up against the bolster. Bring the soles of your feet together and let your knees drop out to the sides. Prop your knees up with one book brick and tin each side. Gently lie back onto your bolster and place your head on the pillow at the top.

No.12 - Savasana
End your practice with at least 10 minutes of Resting Savasana. Lie on your back, legs stretched 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 close your eyes, let the body become heavy and melt into the support of the ground. Soften the muscles across your forehead, releasing all tension, gaze inwards. Let all the muscles and bones of your body release. Bring your attention to the breath again, as you inhale think ‘this is me now’, and on your exhale tell yourself ‘this is the same me in the outside world’.

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