Anahata summer 2013

Issue 41 Summer 2013

Yoga for Life! Articles and Features

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3 4 & 5

Message from the Chair

ANAHATA Heart of England Dru Yoga Association

Dru Yoga – transforming the world by giving people the tools to

transform themselves.

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The Yogi Doctor is In! An A-Z of yoga for your

health

Further pathways through Dru Yoga

Energising yoga in a chair!

Let Go and Trust – Yoga for Carers

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Pumpkin and ricotta lasagna – comfort

food heaven!

No excuses to miss a Dru class with our up-to-date

directory of classes

6 A book review – or a few!

Focusing on yoga for healing

Pigeon Breath

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Yoga is great way to stay healthy and relieve symptoms, it may not cure you but it will transform your life for the better. On page 8 we have a list of our favourite books to enhance healing and help support you through your health concerns. Not forgetting the carers who support us when we are sick and who aid our healing. This beautiful article by Claire Dunn page 6 reminds us that we need to cherish ourselves so that we can be kind and nurturing carers. Everyone is different; you may have to explore to find what works for you as an individual and to suit your needs. Remember to practice yoga safely and always seek medical advice when needed.

Om shanti, Deborah x

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Unfortunately we will probably all suffer from illness or disability at some time in our lives. This edition of the Anahata explores the idea that we have choices other than drugs and surgery for many health conditions. If you are looking for a therapy to complement traditional western medicine or feel that you would like other options then read on. Yoga is a highly effective alternative therapy for many chronic health conditions and symptoms. There has been much research into the benefits of yoga as therapy. See our A to Z of ailments, page 3, and see how yoga can help people with a wide variety of health conditions. Yoga is accessible to everyone especially to people who might think they are too old or sick to do it. Take look at the inspiring chair yoga sequence on pages 4 & 5.


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Further Pathways through Dru Yoga

By Shirley Scriven

Message from our Chairperson – Val Passey

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Yours in friendship

Val

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It wasn't the postures I learned or the breathing techniques. I didn’t decide to become a vegetarian.

It was something that I took in without knowing it:

Dru Yoga changed the way I think.

It changed the way I think about myself, other people, and the world at large. I tend to think the best of myself instead of the worst, and the same goes for everything else too. I believe I'm a worthwhile person, with something valuable to give to the world – I believe that everyone else is worthwhile too - having his or her own gift to offer.

Isn't that a magnificent thing that Dru Yoga has taught me?

It's more than 3 years since I had my op. I am fine (and so is my husband).

I've become a Christian, and, although I don't teach Dru Yoga any more, I lead meditation sessions in Church. I consider myself most blessed.

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Something happened during those years I was closely connected to Dru Yoga.

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Once upon a time, years ago, I used to be a Dru Yoga teacher. Dru Yoga had helped me recover from a breakdown and later helped me cope with breast cancer, and I was eager to pass on to others that which had helped me. Time flew by, and when my husband became ill I decided that the time was right for me to give up teaching Yoga and spend more time with him. Illness had taught me that you can never take a person's continuing presence for granted - and you need to get your priorities right. As soon as I 'retired' I was diagnosed with bowel cancer and needed a major operation to have a chance of survival. What a terrible shock! But then all sorts of things happened: When I went into hospital for the operation, I found that I wasn't afraid. The news, post surgery, was excellent and it had never occurred to me that it wouldn't be.

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Dear Friend

Any of you who are employed in the public sector will have been invited to attend a course on equality, diversity and disability. There is a lot to understand mainly concerning rights and laws in employment. Also there are ‘good practice’ expectations in the workplace and public places like schools and colleges, shops and hospitals.

Defining disability

‘You’re disabled under the Equality Act 2010 if you have a physical or mental impairment that has a ‘substantial’ and ‘long-term’ negative effect on your ability to do normal daily activities.’

The more I learn and practice Dru yoga the more I know how everyone can benefit despite disability. Modifications may have to be made, and some may have to be inventive, but yoga can be experienced by all. Yoga can even lead to self healing through visualisation and relaxation techniques.

Hopefully our yoga teachers will be able to advise of the most suitable classes to attend or will be able to offer one-to-one tuition to help get everyone into the yoga flow. As far as possible classes are all-inclusive and inspiring for all at many levels.

Equality is the soul of liberty; there is, in fact, no liberty without it.

Frances Wright


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The Yogi Doctor Is In – A yogic A-Z for health by the Anahata Team

Anxiety: meditation, pranayama. Arthritis: Tadasana, EBR 1. Asthma: pigeon breath, camel, fish. Back pain management: cat, cobra. Carpel Tunnel Syndrome: neck and shoulder movements from EBR 1, gentle wrist stretches. Chronic Fatigue: EBR 7, meditation, pranayama, positive affirmations. Diabetes: EBR 1, meditation, pranayama, sitting forward bend. Eye health: yogic eye exercises, (rub hands together and bathe the eyes in the heat from the palms), tratak (candle gazing). Fear: cobra, sitting forward bend, tree Gastro-‐ intestinal health: the cat, sitting twist, wind-‐reliving pose, lying twist. High blood pressure: Ujjayi breath. Hamstrings (tight): head to knee pose and sitting forward bend. Insomnia: EBR 7, meditation. Jaundice: sitting twist. Knee health: tadasana, warrior. Liver Cleanse: seated twist. Menopause: sitali pranayama – cooling breath. Neck health: neck sequence from EBR 1. Nervous sensitivity: meditation. OCD – left nostril breathing. Pelvic imbalance (tight psoas): wind-‐reliving pose, lying twist. PMS – cat, standing cat Pregnancy: Tadasana, EBR 1, Earth sequence, cat, butterfly. Quit smoking: Deep yogic breathing and meditation, positive affirmations. Restless legs syndrome: legs up the wall pose, sitting forward bend. Sciatica: eye of the needle pose (piriformis stretch). Self-‐confidence: tadasana, archer, warrior, ocean breath Thyroid health: bridge. Ulcers: all inverted postures. Varicose veins: simple inversion (legs up the wall pose). Weight management: Surya Namaskara (Sun salutations), sitting twist, bhima. Xema (eczema, sorry!)): headstand. Youth and Beauty: Downward dog, sitting twist. Zits!!: Surya Namaskara, kapalabhati breath, peace posture.

This information is not intended to replace any other physical practices recommended by your G.P or any other medical professional. Remember to check with your G.P and/or a qualified yoga teacher before attempting these postures and sequences.

Never underestimate the power of relaxation either. It has the ability to heal deep from within so you owe it to yourself to spend time practicing a guided relaxation. Make it part of your daily routine.


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Demonstrated by Sally Ireson

Pellentesque:

Chair Yoga This series of movements can be practiced by those who sit a lot to relieve tired and aching muscles, or for anyone wanting a more gentle approach to yoga.

As with all yoga asana practice, express each movement to your best ability whilst honouring the limitations of your body.

If practicing yoga from a wheelchair, it is advisable to:

1. Consult with a GP before beginning any new programme 2. When possible, practice your yoga poses when a partner or caregiver

are present 3. Stretch only to the point where you feel mild tension – never pain 4. Continue to breathe normally throughout

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few times on each side. vAnahata breath – extend your

arms in front of you at shoulder height as if you were hugging your favourite person. As you breathe in, draw your hands towards your heart and lift your chin. Feel your chest opening -filling with light! As you breathe out, turn your palms away and extend your arms and lower your head as you round your back – feel a wonderful stretch between your shoulder blades and lower back. Repeat as often as feels good, filling your life giving lungs with light. This movement opens up the muscles of the chest, extends and flexes the whole of the spine, refreshing your spinal disks.

v Raise arms out to the sides at shoulder height, joints soft. Roll forward the left wrist, elbow and shoulder; roll backward the right shoulder, elbow and wrist. Look towards the right palm. Reverse this movement, rolling forward the right wrist, elbow and shoulder; rolling backward the left shoulder, elbow and wrist – look toward the left palm. As you repeat this movement, feel the shoulders freeing from tension and tightness – you might be able to hear them too!

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v Begin by sitting tall, weight evenly distributed in between both sitting bones, spine long and shoulders relaxed. Bring your hands into Anjali mudra (prayer position) and close your eyes. Breathe rhythmically and affirm, I honour and trust my body.” Feel your body relaxing yet more and more alert with each breath.

v On an inhalation, reach up with your right arm (palm to the sky) simultaneously reaching down with your left arm (palm to the earth). Feel yourself connecting with the energies of the heavens above and the earth below. As you breathe out, bring your hands back to Anjali mudra. On the next inhalation, repeat the movements on the opposite side, returning to your heart centre with each exhalation. Repeat this as many times as feels comfortable, then rest your hands.

v Side bends – placing your right hand on your chair for support, or on your thigh, reach up with your left arm as you breathe in, then relax over to the right as you exhale. Breathing in, lift your left arm up and sit tall, breathe out and lower your left arm down to your side. Repeat on the other side. This movement gives a wonderful stretch to the back and sides of the body as well as gently toning the digestive system. Repeat a


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Yoga in a chair can be a rewarding and refreshing

experience for all

By Claire Dunn

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v relax by directing your breath down into your hip. If this is not possible, practice patience and gently persevere… it may be that you begin with your legs crossed and gradually work up to this position. When your right hip begins to relax, you may want to increase this stretch. Place your hands on your chair for support, and begin to lean forwards from your hips, keeping a gentle tone on your abdominal muscles. Keep your shoulders relaxed and your chest lifted as your heart moves forward. Breathe evenly here. With your awareness in your hip, make an affirmation that you let go of any fear and dread, bring your awareness up to your heart and transform that fear into courage! Repeat on the left side.

v Garudasana (Eagle) – king of the birds! Focus on a goal that you want to achieve – something positive, and make a present affirmation such as “I am strong in body and mind.” Lift your right leg and cross it over your left. If you can, wrap your right foot around your left calf. Wrap your right arm under your left and take the backs of the hands together. If you are able, allow the palms to come together. Gently lift the elbows whilst keeping the shoulders relaxed and feel a wonderful stretch in your upper back. Breathe evenly and believe in your affirmation. Repeat on the other side.

v Conclude your practice by resting your hands in Anjali mudra and give thanks to your body and the movement it allows you.

Namaste.

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v Place your fingertips on your shoulders and allow your shoulder blades to relax. As you breathe in, lift your elbows forwards and up in an arc; as you breathe out open your elbows wide and lower them back and down. Imagine you are drawing big circles with your elbows. Repeat as many times as feels good, and then reverse the movement – taking the elbows back and up on an in-breath, and forwards and down on an outbreath. This movement works all the breathing muscles, which support the ribcage. Physically, this makes breathing easier and more efficient, and on an emotional level, you are helping to move any stuck energy from around Anahata chakra.

v Spinal twist – on an in-breath, tone your pelvic floor muscles, and feel your spine lengthening. As you breathe out, slowly start to twist around to the right, placing your right hand on the back of the chair and your left hand on the arm of the chair for support. Remain in this twisted position if comfortable and try to encourage your spine to relax by lengthening your breathing. See if you can deepen the twist a little on an exhalation. When you are ready to come back to centre, breathe in as you release your hands, and turn to centre. Repeat to the left side. This movement encourages segmental movement of the spine, which is important for spinal health.

v Hip opening movement (only to be practiced if you have no hip injuries or replacements) – lift your right leg so that you can place your ankle on your left knee. Take a few breaths here and allow your leg to


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Pumpkin and Ricotta Lasagne – a deliciously different lasagna. Comfort food heaven! Makes six portions

Ingredients:

Olive oil

4 cloves garlic, finely sliced

1 large butternut squash (pumpkin)

A good pinch of rosemary

A good pinch of Italian herbs

3 tins of chopped tomatoes

250g ricotta cheese

1 packet of lasagne sheets

470g jar of Dolmio white lasagne sauce

2 good handfuls of grated parmesan cheese

a good handful of grated cheddar cheese

Delicious with fresh crisp salad on the side!

By Emma Matthews

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lasagne sheets over the top. Repeat these layers until all the pumpkin and tomato is used and finish with a layer of lasagne sheets.

6. Spread the white lasagne sauce over the top, ensuring no lasagne sheets remain exposed and sprinkle over the cheddar and Parmesan cheeses.

7. Bake in the oven until the top is bubbling and golden.

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1. Preheat the oven to 190C, (180C fan oven).

2. Trim the ends off the pumpkin, peel it and carefully cut in half. Remove the seeds and dice the pumpkin into 2cm cubes. Place in a baking tray with some oil, rosemary, 2 cloves of garlic, and season generously with salt and pepper. Place in the oven and roast until the pumpkin is holding its shape but can be squashed with a fork.

3. While the pumpkin in roasting, heat some oil in a large frying pan and gently fry the garlic and herbs for a minute. Add the tins of chopped tomatoes, some salt and pepper, and simmer gently for 15 minutes, stirring occasionally.

4. Place the pumpkin in a large mixing bowl and stir in the ricotta cheese.

5. Spoon a thin layer of tomato mixture on the base of a medium sized baking dish. Spoon over a layer of the pumpkin and ricotta mix and then place a layer of

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mind…all good qualities for helping you to deal with the added responsibility in your life, and reduce stress. Above all, yoga increases your ability to let go and trust in the greater good … an essential quality of a caregiver. The skills you learn on your yoga mat are skills for everyday life: Being present, being patient, being peaceful, being kind (to yourself and others), being relaxed, being energized, being flexible (in your body and mind). Congratulate yourself for taking time to practice yoga – it is as far from selfish as can be. It makes you a calm, warm and nurturing carer.

All is well.

See yogaforcarers.com for more guidance and ideas

Let Go and Trust – Yoga for Carers

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You did not volunteer to become a caregiver – you just did what came naturally. When a loved one

needed help, you were there. Now you find yourself in a new role where stress and anxiety seem unavoidable. You feel more tired and are more susceptible to illness. It’s time to take care of you. Whether you are a yoga teacher, a regular yogini or someone who is new to yoga, the benefits of practicing yoga are enormous to someone responsible for another human being’s wellness. A regular yoga practice regulates your blood pressure, improves your breathing, strengthens your body, improves your stamina, focuses your

By Claire Dunn


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Heart Of England Dru Class Directory


Some of our favourite yoga self-help books…by Deborah Gaunt

Heart of England Dru Yoga Association

Chairman Val Passey t: 01543 490681 Treasurer and Membership Secretary Sue Homer t: 01902 753172 Email us: [email protected]

Editor Deborah Gaunt t: 07925 242609

Design & Layout Claire Dunn t: 07775 644866

NB: The views expressed in this newsletter are not necessarily the views of the editor or team.

by Claire Dunn

Pigeon Breath The pigeon breath was developed by Dru yoga. It is an excellent tonic for anyone wishing to change longstanding poor breathing habits. The pigeon breath helps to expand the ribcage more fully, gain control over the different phases of breathing, and bring focus to the different muscle groups used in the breathing process. To practice: begin with your hands interlaced beneath your chin, head straight and forearms close and in front of you. Breathe in through the nose and raise the elbows sideways, expanding the chest and working the intercostal muscles. Breathe out through the mouth as you bring your elbows back together, allowing your chin to lift lightly. This movement controls the upward movement of the diaphragm. In the same position, breathe in through the nose; this will bring your focus to the expansion of the sternum and upper chest. Now breathe out through the nose bringing your head forward and elbows and hands back to the start position. This again focuses on the diaphragm. Just a few rounds of this breath daily, is a tonic for anyone and an excellent preventative measure for asthmatics.

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helps to build confidence in your own body after illness or an accident. Lots of great pictures and health tips throughout this book.

Healing Addiction with Yoga – Annalisa Cunningham, Findhorn Press

Whether your addiction is chocolate, junk food, alcohol, cigarettes or drugs find help in the 21 day plan laid out in this book, incorporating a yoga program for people in 12 Step Recovery.

Yoga for Children with Autism Spectrum Disorders - Dion E. Bretts and Stacey W. Bretts, Jessica Kingsley Publishers The authors of this book have first-hand experience of yoga and have a child with A.S. This easy to follow guide for parents, care givers and yoga teaches provides effective techniques to help reduce stress and create happier lives for children with autism spectrum disorders.

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You can heal your life – Louise L Hay, Hay House

Heal your life and your body with affirmations and positive thought – incorporate affirmations into your yoga practice, listen to your body and work to improve your self-esteem and learn to love yourself.

Yoga as Medicine – Timothy McCall M.D A Yoga Journal Book

A book about the healing potential of yoga. This book looks at back pain, cancer, carpel tunnel syndrome and IBS amongst other ailments, and creates a valuable yoga tool kit.

Yoga for Movement Disorders - Renee Le Verrier, Merit Publishing International

Help to rebuild strength, balance and flexibility for Parkinson’s Disease and Dystonia – this is a great book for chair yoga and yoga for rehabilitation. It

Documents

Anahata summer 2013