Tag Archives: restore

3 Ways Restorative Yoga Can Help You

Once  month I hold a Rest & Restore 2 hour Restorative Yoga workshop. We do gentle movement and then, using bolsters, blankets and blocks, we get into positions that allow our bodies and minds to melt. We slow it down and get rid of the busy-ness in our heads. It is suitable for anyone who has never done yoga before, it is suitable for people with injuries, people who have a strong yoga practice and those who simply want to take some time out for themselves.

The next Rest & Restore workshop is Saturday June 13th at 10am and there are Restorative Yoga classes every Thursday evening at 7.30pm.

Here are 3 more reasons to do Restorative Yoga.

  1. Apart from being physically comfortable, Restorative Yoga poses also give your brain rest. The positions used allow your mind quieten itself naturally. Every part of the body is helped to relax, supports and props are used and you’re covered with a favourite blanket as you breathe deeply and evenly. There is nothing to think of except how cosy you feel!
  2. Restorative Yoga can help provide comfort and relief from stress and minor aches and pains, it may also improve the metabolic parameters in people who struggle with weight, according to a 2008 “Metabolic Syndrome and Related Disorders” study. Also those at risk for diabetes and hypertension may benefit from a regular restorative yoga practice. Restorative poses can help stimulate the circulatory system, which improves energy. Everything from post-operative to womens health to a number of stress-related conditions such as Adrenal Fatigue and Chronic Fatigue Syndrome can all be helped with Restorative Yoga.
  3. It is 2 hours of time for yourself to leave the stresses and strains of the outside world. But it also teaches us ways in which to handle those everyday stresses and strains. You will learn simple ways in which to take Restorative Yoga home with you.

For more information on the workshops and weekly Restorative Yoga class contact Brenda on 085 150 2378 or see www.anandacentre.com for upcoming events

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Yoga Classes and Workshops During May

invest in you

Restorative Yoga Class – Thursdays 7.30pm – 8.45pm. Suitable for Beginners. 6 Weeks €70. Contact Brenda 085 1502378

Restorative Yoga Workshop – Saturday 16th May 10am – 12pm €20. Suitable for Beginners. Contact Brenda 085 1502378

Mantra Yoga Workshop – Sunday 10th May 10.30am – 12.30pm €20. Suitable for Beginners. Contact Evelyn 086 8727472

See www.anandacentre.com for more information.

Legs Up The Wall pose… says it all really.

Legs up the wall or Viparita Karani has been praised in the past as being the go-to pose for all that ails you. I’m sure there is scientific proof out there somewhere for this bold statement but what I do know is that it a wonderful, relaxing pose with the added benefit of having positive effects on many of the bodies systems.

Essentially an inversion (a pose where the heart is at a higher level than the heart – think headstands, shoulder stands), Viparita is a gentler way to allow blood flow and nourishment to the reproductive, urinary, digestive systems and at the same time the heart gets to rest from pumping the blood from the legs back up. The lymphatic system is involved in this circulatory action too so the immune system is getting a boost. It also:

  • Relieves tired or cramped legs and feet
  • Gently stretches the back legs, front torso, and the back of the neck
  • Relieves mild backache
  • Calms the mind

There is a list of more benefits at the end of this article.

It is a great pose for anyone who has neck issues and cannot practice a full head or shoulder stand.

I’m trying to include it in my practice everyday, even for 5 minutes at the end of the day. Last year I had way too many colds and sinus problems so I’ll keep you posted on my progress. It can be practiced anywhere you have a wall…easy! No special props needed.

I recently was asked by a student was there anywhere else that one could practice if space at home was limited and the answer is yes. In fact, you can get quiet inventive. Use a table, chair or the sofa. You can even practice on your bed before sleeping, a good way to unwind even if you feel a bit silly. What would be great is if you have a dedicated space to practice and you never know, you could end up do more postures, some meditation and even breath work! All you need is a clear wall space wide enough for you get in and out of the posture with ease.

So, how do you get in and out of this posture with ease?

  1. Place you blanket or mat with the short end to the wall.
  2. Sit to one side/hip against the wall. Have your bum to the edge of your lengthways part of the mat closest to you.
  3. Then gently swing your legs up the wall, your upper torso on the mat/blanket.
  4. Bring your arms out on the floor, a bit from your waist, palms up or place them resting on your abdomen.
  5. Your legs can be straight with heels resting on the wall or have the knees bent, feet on the wall. Whatever feels right to you.
  6. If you find your chin tilting to much to the ceiling place a support under the head, not too high. Just enough to bring the head level to the chest.
  7. Keep a blanket handy to through over yourself to keep warm as you relax.
  8. Allow the body to melt into the floor and connect with your breath.
  9. Hold for 5-20 minutes

To come out, bend the knees gently into the chest and roll over to one side. Rest for a couple of breaths here then come back to a seated position and let the body settle.

Viparita Karani may help with:

  • Anxiety
  • Arthritis
  • Digestive problems
  • Headache
  • High and low blood pressure
  • Insomnia
  • Migraine
  • Mild depression
  • Respiratory ailments
  • Urinary disorders
  • Varicose veins
  • Menstrual cramps
  • Premenstrual syndrome
  • Menopause

Cautions: Inversions as a rule should not be practiced when you have your period but this one can be if it is not too heavy.  As with any inversion Legs Up The Wall should be avoided if you have serious eye problems, such as glaucoma. With serious neck or back problems only practice this pose with the supervision of an experienced teacher. If your feet begin to tingle during this pose, bend your knees, touch your soles together, and slide the outer edges of your feet down the wall, bringing your heels close to your pelvis.

So there you have it – Legs Up The Wall. It is a pose I often include in my Rest & Restore workshops and weekly Restorative classes. If you would be interested in learning more please contact me or check out www.anandacentre.com for more info.

Have fun and remember yoga is for everyone 🙂

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Massage Therapy, Yoga and Anxiety

“It is estimated that 1 in 9 individuals will suffer a primary anxiety disorder over their lifetime. Only a fraction of these individuals receive appropriate treatment which is a great pity as it has been demonstrated consistently that with expert therapy the majority of sufferers can achieve a lasting improvement.”  www.stpatricks.ie

Anxiety is described as a feeling of dread, fear, or apprehension often with no clear justification. Most people experience symptoms of anxiety at one time or another, but for those with a disorder, normal daily life is often interrupted and limited.

A few common anxiety disorders are panic disorder, Generalized Anxiety Disorder (GAD), social phobia (Social Anxiety), and Post Traumatic Stress Disorder. While there are varying symptoms with each, many physiological responses overlap with the different disorders. Many people are able to function with symptoms while others are unable cope with them.

Some disorders manifest with physical symptoms like sleeping problems, shortness of breath, heart palpitations, nausea, sweating or dry mouth. Others are purely emotional, denoted by  excessive, unrealistic worry, feelings of panic, fear, and uneasiness. Usually, there’s a combination of physical and emotional symptoms.

Massage Therapy or/and Yoga may help anxiety

The American Massage Therapy Association has adopted a position statement based on research findings asserting that “massage therapy can assist in reducing the symptoms of anxiety.” It goes on to say that massage may reduce symptoms of anxiety in women in labor, psychiatric patients, cancer patients, patients with Generalized Anxiety Disorder, children with illnesses, and many more types of clients.

In an article published on http://www.healthharvard.edu it was noted that  “a descriptive 2005 study examined the effects of a single yoga class for inpatients at a New Hampshire psychiatric hospital. The 113 participants included patients with bipolar disorder, major depression, and schizophrenia. After the class, average levels of tension, anxiety, depression, anger, hostility, and fatigue dropped significantly, as measured by the Profile of Mood States, a standard 65-item questionnaire that participants answered on their own before and after the class. Patients who chose to participate in additional classes experienced similar short-term positive effects.”

The effects of massage and yoga therapy include reduced blood pressure, slowed/regulated breathing, and a slower pulse rate. If increased heart rate and rapid breathing are symptoms of anxiety could  and yoga therapy may have a positive effect. Simply taking time to relax and removing yourself from the busy-ness of daily life can be helpful in handling some kinds of anxiety. Having a one hour massage once a month or attending a restorative yoga class are of great benefit.

Those with more complicated anxiety issues may benefit from regular massage/class  in conjunction with talk therapy, medication, and lifestyle changes.

Restorative Yoga is used to help anxiety issues by stimulating the Parasympathetic Nervous System (Rest and Digest instead of Fight and Flight). The parasympathetic system slows our heart rate, dilates blood vessels, increases digestive and glandular secretions, and calming certain muscles. By regularly putting our body in this relaxed state it becomes less vulnerable to stress-related disease. The focus of Restorative Yoga is relaxation and renewal. The body is supported in various yoga poses that are maintained for several minutes at a time with the aid of props.

Ask questions

If you are unsure about trying massage or yoga to help your anxiety, ask questions. Call me and we can talk about your experience with massage or yoga and how it may help you. Check in with your doctor and your therapist or counselor. (Be sure to let me know if they would like more information about massage, yoga and anxiety, I can provide that!)

When you’re ready, we’ll schedule an appointment or come join the monthly Rest and Restore Workshop here at Ananda Centre, Slane (Tel: 085 1502378) and you can see firsthand how massage and yoga may help you.

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What is Restorative Yoga and why should I do it?

Restorative yoga is a practice that involves using some props, getting comfy and allowing the body and mind to rest in a specific posture.

Sometimes we equate the word REST to also mean doing nothing or being lazy in some way but Rest is so important to help recharge the physical, mental and emotional. To Rest allows you to restore your energy in order to move on with more pep in your step. Think about it – we recharge our phones and computers. Why? So that they can continue working to their full capacity. Surely we can say the same and do the same for ourselves.

What’s in a word? Words have a lot of power, can make us feel and think, can make us react. Take a moment or two to read this and see how the word sits with you. Sense how you are feeling before you read this article and then take stock of what you experience after. See the word in your mind and feel it.

REST: to stop work or movement in order to relax, refresh and recover.

Have you ever not felt good after a rest?
Why do we think we have to keep going?
What’s stopping us from resting?

The noun, rest, also means the remaining part of something. What?
Is it the space we give ourselves on resting? That catching up of oneself?

The synonyms of rest are pause, relax, lean, lie.

It’s ok to allow ourselves to rest. I know I’m not the only one that struggles with this sometimes.
Give yourself a bit of time today and reflect on rest. Who knows you might even find yourself doing it!

The next Rest and Restore Yoga workshop in Ananda is next Saturday 18th October 10am – 12pm €50. It is suitable for all abilities of practice even beginners.

Contact Brenda 085 1502378

Pre-Pregnancy Support Awareness this October at Ananda Centre.

Pre-Pregnancy Support Awareness in October at Ananda Centre.
An amazing package offer available during October.
Are you planning a pregnancy?
Did you know that at Ananda Centre we provide services that can support and help you and your partner in your pre-pregnancy decisions.
As part of Pre-Pregnancy Support Awareness month here in Ananda we are delighted to offer a great package where you get to choose 4 treatments from a range of pre-conception and fertility supportive therapies and have a program tailor made for you by our team of fully qualified therapists. 
Choose from:
  • Restorative Yoga one to one session.
  • Massage Therapy
  • Bio-Energy Therapy
  • Pre-pregnancy Acupuncture
  • Pre-pregnancy Reflexology
  • Naturopathy – diet lifestyle & nutritional advice.
  • His & Hers 45 min Massage Therapy
  • Reiki
This package is normally €250 book now for just €199.
T&Cs: Package is valid for use until end of February 2015.
Last day of purchase is December 31st 2014.
Package must be paid in full at first treatment.
All therapies are one hour unless otherwise stated.
Please consult with your doctor before undergoing any therapy.
Please telephone Brenda for more information: 085 1502378 or anandacentre@gmail.com
Below are some positive affirmations for fertility, enjoy.

Cancer Care Support at Ananda Centre

Thank you to everyone who came to visit us at the PINK PICNIC in the Conyngham Arms Hotel, Slane last week. Trish and the gang organised a brilliant event. It was great to see familiar faces and make some new friends…and all for a great cause. We hope you enjoyed the night too.

A little info on what we do here in relation to Cancer Care Support.
I all look forward to meeting you again at the ANANDA CENTRE.
Have fun tomorrow everyone taking part in the Pink Ribbon Walk.

Services Available

Massage for People Living with Cancer:
This massage therapy deconstructs common myths about the use of massage in cancer treatment. It emphasizes that mechanical action such as massage does not break tumours open or cause them to spread. It focuses on relieving the discomfort of treatments such as chemotherapy, radiation, and surgery. This type of massage therapy can be used in hospitals, in respite care, for the dying, and for exhausted caregivers. Each session is planned according to what treatment the person is undergoing at that time.
Contact Brenda: 085 1502378

Bio-Energy Therapy:
Bio-Energy healing works on treating blockages in the energy system which appear to be the cause of symptoms of ill-health, dis-ease, emotional issues etc. Bio-Energy uses in care may help to relieve symptoms of cancer or side effects of treatment such as anxiety, fatigue, pain, or nausea and vomiting. Bio-Energy therapy is said to promote relaxation and reduce stress. Some people with cancer have reported increased well-being, less pain and reduced nausea and vomiting after sessions. Bio-Energy therapy may be useful in reducing anxiety and increasing a sense of well-being.
Contact Evelyn: 086 8727472

Yoga Therapy:
Yoga in Cancer care is promoted as a natural way to help you relax and cope with stress, anxiety and depression. Generally, it can help to lift your mood and enhance well-being. Some people with cancer who have used yoga say that it helps calm their mind so that they can cope better with their cancer and its treatment. Others say that it helps to reduce symptoms and side effects such as pain, tiredness, sleep problems and depression.
Contact Brenda: 085 1502378

Reiki:
This Energy treatment may help some people to feel deeply relaxed, cope with difficult situations, relieve emotional stress or tension and improve overall wellbeing. Reiki is sometimes used in palliative care, especially in hospices.
Reiki may help to control side effects of cancer treatments, such as pain, anxiety and sickness. It is safe to have Reiki alongside your cancer treatment.
Contact Evelyn: 086 8727472, Ula: 086 0872526 or Brenda: 085 1502378

Acupuncture:
Acupuncture has received much attention as an adjunctive therapy in cancer treatments for its use in pain relief, reducing side effects, accelerating recovery and improving quality of life. A top recommendation for cancer pain is acupuncture. Acupuncture has its origins in Traditional Chinese Medicine and is based on the theory that one can regulate the flow of “Qi” or vital energy, by stimulation of certain points of the body with needles.
Contact Helena: 086 8163130

Reflexology:
Reflexology is a gentle, supporting, non-invasive wellness therapy that is used widely to support people who are living with cancer, who are undergoing various medical interventions and surgery or are involved palliative care/end of life situations. Reflexology uses pressure points on the hands and feet to stimulate specific parts of the body to help bring about homeostasis (balance). Many hospices and cancer units in hospitals offer reflexology as one of many complementary therapies to support a person on their journey with cancer.
Contact Ula: 086 0872526

Naturopathy:
Naturopathic medicine focuses on health rather than sickness and uses “natural” approaches to healing. Using different methods it is helpful for pain relief and the side effects of medicine and treatments.
Contact Helena: 086 8163130

Please contact us here in ANANDA CENTRE if you have any questions on the above therapies. It is important to tell your doctor about any wellness therapy that you use. Then your doctor will always have the full picture about your care and treatment.
www.anandacentre.com
anandacentre@gmail.com