Tag Archives: sports

What is Yoga Therapy?

 

Yoga Therapy is a discipline created by the coming together of traditional yoga and modern science. It is the ‘specialisation ‘of yoga which tailors yoga practices to the individual needs of people with health problems.

 

Yoga Therapy, as we know it relies on medical diagnostic information. It then works alongside medical treatment and complements it. Yoga Therapy works holistically on the physical, mental, emotional, spiritual levels to help relieve illness, restore and promote health and wellbeing.

 

Many controlled trials have indicated that Yoga Therapy can help in the management of Asthma, Diabetes and Heart Disease. Also case studies have shown that back pain can be relieved through Yoga Therapy.

 

I have added 16 months of training with Yoga Therapy Ireland to my 500 hour Yoga teacher Training. This training has provided me with a deeper grounding in anatomy, physiology, pathology and the application of yoga practices to a range of medical conditions.

 

I can work one to one with you and give you a program that is specifically for you.

 

Give me a call on 085 1502378 if you would like to find out more about Yoga Therapy for you.

 

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Good luck Gaelforce West 2014

Good luck to everyone taking part! Have fun and be injury free.

Spanning 2 counties, Galway and Mayo, this 67km course takes in running, cycling and kayaking through mountain trails, bogland, country roads and Killary Fjord. Amazing and savage at the same time!!!

For those thinking of Gaelforce West 2015 here’s a little sequence to help build strength through yoga. Don’t forget those massages to stay injury free too!

yoga for sport

 

 

 

1 Really Big Reason Why My Job Rocks!

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I recently had the magnificent honour of giving a young adult their first massage therapy treatment. I do not say this lighty! I always get a buzz when I am give someone their first ever massage treatment…I know their lives will never be the same again!  And it has nothing to do with me, it’s all to do with them and how great massage therapy is. Their experience of relaxation, resting, being pain free, being stress free is all theirs and helped by massage therapy. Look at it like “life before massage and life after”.

To allow a young person experience massage therapy is truly great. Life at this age has many challenges, some more serious than others. Competitiveness, heavy workloads, and excessive involvement in activities are among the factors stressing out our young people.

The American Academy of Pediatrics recently released a report emphasizing that it is crucial for students, parents, and schools to understand the role of stress in young people’s lives. Teens and parents can visit www.aap.org/stress to download a personalized stress management plan.

This is a good blog piece on why teens need massage too… http://invigoratemassageandwellness.com/2013/08/21/3-ways-teenagers-can-benefit-from-massage/

Ring of Kerry this weekend? 4 reasons you should include yoga for cross training.

ring of kerry

The wonderful Ring of Kerry cycle is upon us again this weekend. Have you been training? It is getting more popular with the increasing trend of people taking to cycling. I always see an influx of last minute “help my legs” in my massage practice but did you know there are a few simple things you can do yourself in between to keep you on top of your game?

1. A couple of post ride postures will help ease muscle soreness. Just five minutes will help lubricate and stretch out tight muscles. Think back, hip and shoulders.

Triangle (Trikonasana) pose is good for this. Stand legs about 4ft apart, turn left foot to 45 degree angle, point right toes at 90 degrees. Bring arms to shoulder height. Reach into right hand and extend torso to the right leg. Rest arm gently onto right leg. Left arm reaches to the sky or rests on hip. Turn to look at left hand if reaching up and you have no neck issues. Across the front of the shoulders should remain open. Stay for 5 breaths. Coming back up gently on an inhale.

Triangle or Trikonasana pose

Triangle or Trikonasana pose

2. Prevent injury with a little focus on shoulder strengthening poses. It is inevitable that at one time or another a fall off the bike will happen. Bringing arms to chest will prevent any breaks to the arm but it means landing on the shoulder. My favourite way to explain how mobile the shoulder joint is; imagaine a golf ball and a tee…that’s what the top of the humerus (arm) bone looks like as it sits into the shoulder joint/socket…very, very mobile but downside is that it can dislocate very easy. There are many muscles and tendons keeping everything stable and in place. By keeping these strong it will make the shoulder less unstable and prone to injury should you come off the bike.
Downward Dog pose is great for strengthening shoulders, back and lengthening the hamstrings. Begin on hands and knees. Fingers wide, elbows and shoulders in line. Legs hip distance, knees under hips. tuck toes under. Lift knees, hips and bum up from floor. Imagine pushing the mat away with the hands. Head remains relaxed between arms.  Heels do not need to come to the floor, keep the back straight and sit-bones (bum) up and back.

Downward Facing Dog

Get your dawg on!

 

3. Pedal Power – your hip flexors at the top/front of thigh are what keep you moving on the pedals. But they can get stiff from the repetitive action of lifting the knee up and down. This in turn can lead to tightness in your ITB (iliontibial band) which is a ligament that runs down the side of the leg from hip to knee. The ITB keeps the knee stable in all this pedal action too.

Protect and keep your knees and hips pain free with a good pose like Pigeon. Start on hands and knees, bring right knee between hands and allow hips to come toward the floor. Walk back leg out a little so it is straight, keep hips level and  forward facing. Shoulders away from the ears. Strong into hands. Place a cushion under thigh of bent leg to get more balance.

pigeon pose

Do the funky Pigeon.

4. Don’t forget to breathe! Your breath is what gives you strength, stamina and focus. Harness this power even more with some Yoga breath techniques (pranayama). Your breath is what carries oxygen to the muscles too. Even something as simple as lying on the ground, knees bent, breathing in and out through the nose can create an awareness of this. Placing the hands gently on the ribs, inhaling and sensing the expansion in the ribcage. On exhaling, drawing the belly button back towards the spine engages the abdominal muscles which help move the diaphragm up to help expel the air. Doing this slowly and maybe even counting so that the inhale and exhale are even number.

lungs

Lungs = Powerhouse

Of course the best way to keep injury free is to practice daily and attend a yoga class with good, safe instruction. Please feel free to contact me about classes or one-to-one yoga.

I recommend that you consult with your doctor before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise.