help with stress

Yin yoga Sequence for Spring

Best Yin yoga poses for Spring and the Wood Element

Wake up stagnant Wood element energy with Spring Yin

Spring Yin is all about harmonising the element that drives us forward again in life, after the retreating energy of the Winter, the Wood element. In Traditional Chinese Medicine, the Wood element represents new beginnings, drive, and fresh ideas. Now, after the passive tendencies of Winter, this energy can sometimes be left stagnant and in need of some encouragement to come out of hibernation. The best yin yoga poses for Spring will help you to create space for growth and to blossom. Yin yoga poses for the Wood element invite us to investigate the balance between the desire to move and create. The wood element brings the need to be still and reflect.

Decompress and temper the flow of your emotions

If you relate to characteristics of somebody who finds it difficult to put the breaks on in life, particularly in your working life, then your Wood element may need calming. The Wood element governs the tendons and ligaments in the body via the energy of The Liver. Responsible for the tempering of Qi within the blood that it stores and distributes, we can compare The Liver to a pressure cooker, which to function properly needs its valves regulating.

The best yin yoga poses for spring help to soothe and release stored and unprocessed emotions of anger and frustration, as harmonised Liver energy creates a smooth and even flow of emotions in the body. Excess Wood energy can manifest as an accumulation of tension in the muscles, ligaments and tendons, combined with feelings of impatience and irritability. So work on cultivating acceptance of whatever emotions are arising in your Spring Yin practice and softening into them the best you can.

Find the correct decision to put into action

The paired Yang organ of the Wood element is The Gallbladder. The Gallbladder is related to our ability to make clear and proper judgement. It is involved in our decision making. The Gallbladder assists the Liver in making correct judgements, which the Liver will then put into action.

The symptoms of an imbalanced Gallbladder can be; neck and shoulder pain, sciatica, blurred vision in both a physical and mental sense and the inability to follow through with decisions or the tendency to make poor or rash judgments or both!

Be kind to yourself while working through my Spring Yin sequence, bringing gentle awareness to any inner conflicts that may be arising. From this space of loving-kindness, clarity for the path ahead can often open up before you.

The Liver meridian

Starting on the top of the big toe, the Liver meridian runs up the inner aspect of the leg just in front of the Kidney meridian. Entering into the torso at the groin. It then proceeds to connect with the Wood element’s pertaining organs of the liver and gallbladder, before connecting with the lungs. Continuing up the throat the Liver meridian circles the lips and moves into the corner of the eyes and across the cheeks and forehead.

The Gallbladder meridian

The Gallbladder meridian travels from the outer corner of the eye, where one branch weaves back and forth along the side of the face before curving around behind the ear and down into the shoulder. This branch then continues down through the side body to the outer hips. The internal branch journeys from the cheek, down the neck and through the chest to meet the liver and gallbladder, to then converge at the outer hip. Here, the Gallbladder meridian runs down the outer leg and knee and ends at the fourth toe.

Now you have a better understanding of the energy systems of our fabulous bodies, feel free to click on the link below to practice the Spring detox sequence. It has been placed together carefully, to provide a full balanced programe to allow the Prana / Chi to flow like water.

The sequence has the option for you to press play so you can stay on your mat and flow through it with your beautiful breath. I hope you enjoy and please do leave me some feedback in the comments.

CLICK HERE TO VIEW THESPRING YIN SEQUENCE

What is ashwaghanda and what are its benefits?

So what is Ashwaghanda?

If you’ve been feeling nervous or stressed-out, someone has probably given you a mini sermon about the wonders of ashwagandha. If they haven’t, here’s one!

This powerful herbal medicine adaptogenic medicine used in ancient Ayurvedic medicinal practices to increase energy, improve overall health and reduce inflammation, pain and anxiety. It is the root plant native to warmer climates such as India and Africa.

What does Ashwaghanda do?

It enhances the function of the brain and nervous system and improves the memory. It improves the function of the reproductive system promoting a healthy sexual and reproductive balance. Being a powerful adaptogen, it enhances the body’s resilience to stress.

The herbal medicine can increase energy, improve overall health and reduce inflammation, pain and anxiety

Ayurvedic medicine is the traditional medicine system in India. It’s a healing tradition that uses nutrition, exercise, mindfulness practices and herbs to promote balance between the body, mind, spirit and the environment.

Ashwagandha is suited for those who prefer herbal medicines rather than suffering with the myriad of side effects most allopathic medicines can bring.

How can Ashwaghanda help me?

Modern life is full of stress triggers. And that stress contributes to physical and mental illness. During stressful moments, the cortisol stress hormone held in your body becomes elevated, and this causes your heart to pump harder and faster. You breathe rapidly and your body generates more glucose for a quick burst of energy. Your mind becomes hyper-focused on any threats, and your body goes into fight or flight mode.

When the stressful event is over, cortisol levels normalise and the symptoms you experienced disappear.

Unfortunately, when a threat is chronic — whether it’s stress from finances or work — the stressful response also becomes chronic. If it’s not nipped in the bud, and managed effectively, long term stress can contribute to persistent inflammation in the body and increase the risk of chronic ailments such as obesity, diabetes, hypertension, heart disease, stroke, cancer, osteoporosis and fibromyalgia.

Ashwagandha benefits

So hopefully at this point in reading, you’re realising that Ashwaghanda can be a great support to providing yourself with a more balanced and harmonised body, along with other stress management and a healthy lifestyle.

Here are some of the main benefits of Ashwaghanda.

Normalises cortisol levels, which reduces the fight or flight stress response – Ashwagandha is perhaps best known for its stress-relieving properties. Several studies highlight this advantage, observing ashwagandha’s ability to decrease participants’ stress and anxiety levels significantly. One particular study indicated that ashwagandha can benefit sleep quality as well—researchers confirmed participants slept much better with doses of the herb compared to placebo doses.
Reduces inflammation.
Improves memory.
Improves immune function and anti-aging properties.
Improves sleep.
Lowers blood sugar and fats. A couple of small clinical studies found ashwagandha to be helpful in reducing blood sugar levels and triglycerides (the most common type of fat in the blood). One study likened ashwagandha’s blood sugar-lowering effects to those of medications prescribed for type2 diabetes
Increases muscle and strength – Researchers continue to study ashwagandha’s efficacy in improving strength and muscle size. One study found participants experienced increased speed and strength . Another study observed an increase in muscle power, alongside a lower body fat percentage and reduced cholesterol levels when ashwagandha was consumed. Some participants also experienced better sleep, but this study did not compare ashwagandha consumption against a placebo. Ashwagandha treatments produced positive results in another study conducted solely with male participants. Compared to the placebo group, men who received ashwagandha saw significant gains in muscle strength (measured using bench press and leg extension exercises) and muscle size in their arms and chests, as well as a great reduction in body fat percentage. percentage and post-workout muscle damage.
Sharpens focus and memory – Ashwagandha may help improve cognition, memory and the ability to perform motor responses after instruction. Small studies have found that, compared to a placebo, ashwagandha significantly improved participants’ reaction times during cognition and psychomotor tests (which measure the ability to respond to instructions and perform an indicated action). One study even found that ashwagandha significantly improved participants’ attention spans, as well as their immediate and general memory across a variety of tests
Supports heart health – At least two studies have shown that ashwagandha can increase VO2 max levels, which is the maximum amount of oxygen you take in while physically exerting yourself^[. These levels are used in measuring cardiorespiratory endurance—how well the heart and lungs deliver oxygen to muscles during physical activity. Thus, higher VO2 max levels can indicate a healthy heart that performs well under those circumstances. With that said, this one study’s results may not apply universally since it was conducted with healthy, athletic adults exclusively as opposed to a more diverse group of participants.

How much should you take?

Ashwagandha comes in a variety of forms. It’s available in gummies, capsules, liquid drops and powders that you can mix into drinks.

I recommend a form that has no other agents in it such as binding agents or if a tincture, a alcohol free one. 500mg twice a day is the average recommended daily dosage and for no longer than six months at a time with a few weeks break. Dosages can vary depending on the reason you’re prescribed them. Your consultant will explain the reasons for dosage if asked.

Risks and Side Effects of Ashwagandha

Ashwagandha is a safe and nontoxic plant, but there are a few factors to consider before adding it to your diet.

Do you take other medications? It’s a good idea to let your doctor(s) know if you want to add something new to your health routine, including ashwagandha. If you’re already taking other medications, ashwagandha may enhance or weaken their effects.

Are there other conditions to consider?Ashwagandha may be unsafe if you are pregnant, breastfeeding, immunocompromised, soon undergoing surgery or have a thyroid condition. It’s also worth noting that some people who are allergic to nightshades or have certain grass allergies don’t tolerate ashwagandha well. If any of these situations apply to you, talk to your doctor or an integrative health specialist to determine whether it’s safe for you to take ashwagandha.

If you are struggling with any of the above ailments please get in touch to arrange a consultation. Click https://homeofalchemy.co.uk/classes/ to take a look at the services I offer.

I look forward to helping you on your healing journey.

Much love,

Lea

Footnotes –

A guide to alternate nostril breathing / Nadi Shodhana / Anulom Vilom

We’ve all been in that space where we can’t hear ourselves think. To do lists coming out of your ears, cooking dinner whilst replying to emails on your phone, on loud speaker on hold to the doctors, kids claiming starvation and the pooch is mooching around your ankles waiting for his dinner. The head is literally ready for falling off haha! So you either run for the hills and do a Thelma and Louise, go to the bathroom and lock yourself away or JUST BREATHE! Trust me, the latter is the better choice!

So today Im going to share with you a breathing technique I learned over my many years of practicing Yoga, a pranayama exercise that has quite literally saved my life and many others (let’s not go there haha!)

Alternate nostril breathing is a simple yet powerful breathing technique that settles the mind, body, and emotions. You can use it to soothe the body/mind before beginning a meditation practice, and it’s really helpful to ease racing thoughts if you are experiencing anxiety, stress, or having trouble falling asleep.

There are a few different styles of alternate nostril breathing, but they all serve the purpose of creating balance and regulating the flow of air through your nasal passages. The term Nadi Shodhana means “clearing the channels of circulation.” This may be the most common label for this breathing exercise but it’s also known as Anulom Vilom. Anulom vilom does not retain the breath at the end of the inhale and the end of the exhale though.

Benefits Of Alternate Nostril Breathing

With just a few minutes of alternate nostril breathing, you can restore balance and ease in the mind and body. Sometimes when we feel frazzled or find ourselves doing too many things at once, it’s because energetically, we are out of alignment. This breath is great for restoring that necessary balance.

Supports our lungs and respiratory functions
Restores balance in the left and right hemispheres of the brain, and clears the energetic channels
Rejuvenates the nervous system
Removes toxins
Settles stress

Whether you’re nervous about a new experience approaching, anxious about a conversation, or just generally stressed out, Nadi Shodhana is a simple, quick and calming way to bring you back to your centre. If you find it difficult to settle into your meditations, try moving through a few rounds of this pranayama exercise first, then remain seated and shift directly into stillness; this should help to ground you before meditation.

Don’t force the breath, invite the breath

How do we practice Nadi Shodhana alternate nostril breathing.

Next time you find yourself doing too many things at once, or you sense panic or anxiety begin to rise, move through a few rounds of alternate nostril breathing. It’s a great way to hit the reset button for your mental state.

1.Take a comfortable and tall seat, making sure your spine is straight and your heart is open.

2.Relax your left palm comfortably into your lap and bring your right hand just in front of your face.

3.With your right hand, bring your pointer finger and middle finger to rest between your eyebrows, lightly using them as an anchor. The fingers we’ll be actively using are the thumb and ring finger.

4.Close your eyes and take a deep breath in and out through your nose.

5.Close your right nostril with your right thumb. Inhale through the left nostril slowly and steadily.

6.Close the left nostril with your ring finger so both nostrils are held closed; retain your breath at the top of the inhale for a brief pause.

7.Open your right nostril and release the breath slowly through the right side; pause briefly at the bottom of the exhale.

8.Inhale through the right side slowly.

9.Hold both nostrils closed (with ring finger and thumb).

10.Open your left nostril and release breath slowly through the left side. Pause briefly at the bottom.

11.Repeat 5-10 cycles, allowing your mind to follow your inhales and exhales.

Steps 5-9 represent one complete cycle of alternate nostril breathing. If you’re moving through the sequence slowly, one cycle should take you about 30-40 seconds. Move through 5-10 cycles when you’re feeling stressed, anxious, or in need of a reset button.

Help with easing anxiety and stress fast!

Single left nostril breathing (by closing your right nostril) will direct the flow of oxygen and energy to the right hemisphere of your brain, allowing once again, for the parasympathetic nervous system to be switched on. This system is also known as the rest and digest.

Tip: Consistency is helpful, so try to match the length of your inhales, pauses, and exhales for all methods.

For example, you can start to inhale for a count of five, hold for five, exhale for five, hold for five. You can slowly increase your count as you refine your practice.

3 Things to Remember When Practicing Nadi Shodhana Pranayama

The breathing pattern is breath out, breathe in, switch sides.
Don’t force the breath, invite the breath – keep it gentle and natural. Allow the breath to be smooth and even without creating force or pressure. Do not breathe through the mouth or make any sound such as in Ujjayi breath.
Place the fingers very lightly on the forehead and nose. There is no need to apply any pressure.

Medical and Health Considerations

Contraindications: None. However I would suggest avoiding this technique if you have a really blocked nose or a fever. Also avoid retention of the breath if you have uncontrolled high blood pressure, suffer from migraines or pregnant. I would suggest consulting your GP first.

While a regular yoga practice can result in improved health, know that it is not a substitute for medical treatment. It is important to learn and practice yoga under the supervision of a trained teacher. In the case of a medical condition, practice yoga after consulting a doctor.

Learn some more powerful yogic breathing techniques with me or the team in our online yoga classes or one to yoga sessions.

Remember, if you need any more tips, please don’t hesitate to comment below or get in touch with me.

Much love, Lea

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