Self Care Class 4pm Sat 6 November: The Vagus Nerve and the Relaxation Response

At the Self Care Class tomorrow we will practice asana and pranayama to stimulate the vagus nerve.  This neural pathway facilitates your ability to find calm.  The asanas and pranayama we will practice tomorrow will be carefully chosen to activate the relaxation response.  It will be nurturing, relaxing and done with a view to cultivating awareness.  Here is some interesting information about the Vagus nerve to give you some context before the class.

The Vagus nerve is the 10th cranial nerve.  It’s known as the ‘wandering nerve’ because of it’s wide distribution within the body.   

The Vagus nerve is the largest cranial nerve that relays messages between the brain and the respiratory, digestive and nervous systems.  Your breathing, digestion and heart rate are all directly connected to the Vagus nerve.  It influences many things including facial expression, brain hormones, the gut and all the other organs in the abdomen e.g. the liver, kidney and spleen. 

This neural pathway facilitates your ability to find calm. It does this by activating the relaxation response of the para sympathetic nervous system.

The para sympathetic nervous system (PNS) is one of the two antagonistic systems making up the autonomic nervous system (ANS).  The parasympathetic nervous system promotes the ‘rest and digest’ response, and corresponds with calming the body and enhances digestion.

The sympathetic nervous system (SNS) promotes the ‘fight and flight’ response and corresponds with arousel and energy generation.  It alerts us to stressful situations and activates our body's response mechanisms.  

 ‘The system primes the body to deal with emergencies.  The vast majority of people are stressed and live in environments of stress.  In this state, the sympathetic nervous system is constantly switched on.  This results in increased levels of the hormone cortisol.  The consequences of this include high blood pressure, increased risk of infection, weight gain, and heart rhythm irregularities.  It also increases the sensitivity to pain, aggravates the symptoms of fibromyalgia and insomnia, and in those generally predisposed, can increase the incidence of auto immune disease.’[1]

 When we stimulate the Vagus nerve, we help the body come into it’s ‘relaxation response’, which decreases inflammation, anxiety and stress. 

The response to vagal nerve stimulation can be measure in a number of ways including an increase in lung capacity and an increase in heart rate variability.

The Vagus nerve is also called the nerve of emotion says Ashtanga teacher and scholar Eddie Stone.  “It impacts whether you feel safe and protected in a secure grounded place. This is why practices that tap into this nerve can improve one’s state of mind and overall sense of comfort while reducing stress and inflammation.”[2]

 Low ‘vagal tone’ indicates stress and is characterised by anxiety, negativity, weak digestion, depression, and inflammation.  Optimal ‘vagal tone’ is illustrated by our ability to manage stress denoted by a balanced disposition and psychological well-being.   Yoga has a lot to offer in this area.  Asana, meditation and pranayama can help build resilience and adaptability which allows you to minimise anxiety and move through daily life with ease.

The asanas we practice at the Self Care Saturday Class stimulate and tone the vagus nerve.

Breathing is one of the fastest ways to stimulate the vagus nerve.  The Pranayama we will do in the Self Care class, called Brahmari, is very specific to vagal stimulation.

I hope you will join me to devote some time for self care tomorrow.  All levels welcome in the studio, or online.  You will be very welcome.

Use this link to book:   https://orangeyogaroom.punchpass.com/ 

 

[1] Vegus Nerve – Dr Daniel Lewis

[2] The Vagus Nerve and Why it Matters in Yoga – Yoga for Modern Life.

 

 

Other articles:

Celebrate and be of Service - International Yoga Day and Floods Fundraiser Class

Saturday 18 June 2.30pm Class and 3.30pm Afternoon Tea

On Saturday 18 June at 2.30pm we are holding a class for our yoga community and anyone wishing to join us to celebrate International Yoga Day. We are making this celebration about service. The class is $30 which includes a cuppa.  After the class, we will have afternoon tea.  Cake and slice will be available for purchase for a small amount for anyone wishing to indulge.  The proceeds of the class and the afternoon tea will be donated to the CWA to be distributed to their Lismore branch to help those still in need of food, clothing, shelter and support after the floods in Northern NSW.  If you can't attend the class, please join us afterwards at 3.30pm for tea and cake. The need for support in Northern NSW is still great and I invite you to join the teachers to be of service to those in need. Use the link below to purchase a pass for the 'Floods
Fundraiser class'. You can join us online or in the studio. I will also have a donation box at the studio for anyone wishing to contribute. Thank you for your support. Namaste.

 

Yoga Basics Weekend 29 and 30 January

Are you are curious about Yoga and the benefits it has to offer? Would you like to 'try yoga'?

The Yoga Basics weekend is a great way to come into the studio, and do a class in a friendly environment with no pressure. We have a covid plan and you must be double vaxed.   There are two classes available - you can come along to one, or both.

Saturday 29 Jan 3.30-4.30pm
Sunday 30 Jan - 3.30-4.30pm.

Cost:
$15 for one day,
$25 for both.

I am a certified teacher with a passion for helping everyone access yoga. I have been teaching since the opening of The Yoga Room in 1997. You are very welcome to see what Yoga has to offer you - which is lots! A regular yoga class helps you to stay focussed, calm, develop strength, and learn to be quiet and still amongst the busy nature of our lives. Feel free to email me if you would like to ask questions: tricia@orangeyogaroom.com.au.  Use the link below to buy a pass for one day or  both.  You will be very welcome!

See you on the mat!

https://orangeyogaroom.punchpass.com/?t=tSe2S8Mvad4arSNVPshC&company_id=10421&as=customer

 

Setting Goals Workshop - 10.30am Saturday 22 January

Hello everyone!  

The January Intensive started this morning but if you would like to join us for 4 or 6 sessions, then please let me know.  You can attend in the studio, or online.  The theme of the Intensive is Support, Lengthen and Release and it's suitable for all levels.

Tomorrow (Sat 22 Jan) I will again hold the annual Setting Goals Workshop.  Incidentally, 20 January was peak time to set goals, so we are not far off that date!  I am offering this workshop free as I think it's a great way to start the year and think about what you would like to achieve.  What goals do you wish to set?  In what areas of your life do you need to pay the most attention?  You can participate in the studio or online.  Use the link below and the discount code SETGOALS2022 at the checkout to waive the attendance fee.

Bring coloured pencils/textas to create your goals chart.

I hope you will take advantage of both these offerings and join me to set yourself up with a clear vision of what you want, even though we are off to a rough start!

Yours in Yoga

Tricia

Book for Studio:  https://orangeyogaroom.punchpass.com/classes/10048320

Book for Online:  https://orangeyogaroom.punchpass.com/classes/10052137

Classes, Passes and Memberships for 2022

Hello everyone!  

We are commencing our regular timetable on Monday 31 January.  All our classes are in studio and online so you have the choice to stay at home, or come into the studio.  We are abiding by all government regulations, including QR codes, vaccinations, distancing and regular cleaning of the studio.  Please be assured we are doing everything possible to keep you all safe and healthy.

There are some additions and slight changes to the timetable this year so read below to see how it rolls out.  I have also created lots of options to be regular in your attendance, either online in your home, or in the studio.  

Ready Steady Focus is a new 30min class which targets a particular area of the body, like the shoulders.  Or we might focus on meditation, or relaxation, or the immune system.  

So read on to find out what we have on offer:

Mondays


9.00-10.30am - General with Tricia
6.00-7.30pm - Experienced with Tricia
 

Tuesdays


5.30-6.00pm - Ready Steady Focus with Tricia*
6.15-7.15pm - Beginner with Tricia
 

Wednesdays


6.30-7.30am - Led Practice with Kim*
9.00-10.15am - Gentle with Sharon
5.30-6.30pm - 10wk Introductory Course with Fiona
6.45-8.15pm - Intermediate/Developing with Fiona
 

Thursdays


9.00-10.30am - General with Tricia
5.30-6.45 - Intermediate/Developing with Sharon
 

Fridays


7.00-7.30am - Ready Steady Focus with Tricia*

 

Saturdays


7.00-8.00am - Iyengar Flow with Kim
4.30-6.00pm - Self Care Saturday 1st Saturday of each month.

* denotes online only.

 

Passes and Memberships

The memberships below are amazing value and allow you to explore your practice and deepen your understanding of Yoga and yourself.  When you sign up for a membership, a weekly amount is taken from your card as it normally would when you purchase a pass.  This means you are not having to find a larger amount of money every 10 weeks.  You can cancel or pause your membership at any time and 7 days notice is required to process your request.  You can read the conditions on the membership page of the website.  You can still purchase a 10 or a 20 class pass, or a casual pass.
 

Membership 1 - $29/week (includes 1 x class per week, in studio or online, and Led Practice online).

Membership 2 - $37/week (includes 2 x classes per week, in studio or online, and  Led Practice).  

Membership 3 - $42/week (includes 3 x classes per week, in studio or online, and Led Practice).

Membership Unlimited - $49/week (includes unlimited classes per week, in studio or online, and Led Practice online).

10 Class Pass -  $230 (includes 10 x classes valid for 3 months, in studio or online).

20 Class Pass - $380 (includes 20 x classes valid for 3 months, in studio or online).

Casual Class $26 (1 x class online or in the studio)
Casual Concession Class $24 (1 x class online or in the studio)

Ready Steady Focus Class $10 (1x class online)

10 Led Practice Pass Term $100 (includes 10 x sessions online)
Casual Led Practice $12 (1 x session online)

Yoga Basics 1 day $15
Yoga Basics 2 days $25

Free New Student Pass (unlimited classes for 10 days).

Use this link to see the passes/memberships or go to the Timetable or Membership page on the website.

https://app.punchpass.com/passtypes

We look forward to seeing you online or in the studio!  Keep healthy, keep practising yoga, and keep being kind to each other.

YogArt

Join us for YogArt on Thursday 20 January.  This is a fun and educational activity for children from 3yrs+.  We have three age groups:

Times

3-6yrs - 9.00am-10.45am
7-12yrs - 15.15am-12.45pm
13yrs+ - 1.00-3.00pm.

Cost

1  child - $55
2 children - $100
3 children - $140.

Fiona from StoryTime at Orange City Library takes the 3-6yrs on an adventure through story, incorporating yoga poses with balance, focus, flexibility and listening skills.  Sharon teaches more dynamic poses to the 7-12yrs coordinating breath with movement and ending with a relaxation segment.  The 13yrs+ will work with more complex poses, developing awareness, mindfulness and being present.

The children and young adults always love YogArt and so do the teachers.  It's fun to see young yogis develop skills that can be used in every day life.

Purchase and book for YogArton this link:  https://app.punchpass.com/passtypes.

 

Get Ready for 2022

New Year and a New Beginning

Hello there and hello cocky!  From beautiful Manly I am working on the new memberships and passes for 2022, which will be ready for bookings very soon.  I had a visitor last night so I'm not working alone!  A reminder that whilst I am taking some time off, the office is closed until 10 January. 

In the meantime, you can purchase casual passes for the January holiday classes right now.  You can also book for the January Intensive and the Setting Goals Workshop, the Yoga Basics classes for new students, and YogArt.  Use the link below to book.  

And another thing ...  if you follow us on Instagram and Facebook you will receive the Setting Goals Workshop free.  Like us and look out for the post in the next few days.  It's not only a great way to start a new year, but a very necessary one.  It creates purpose and motivation for the year ahead and also helps us to reflect on the past.  I am really excited to be offering this workshop for those who want to start 2022 with a fresh and positive attitude and a clear path forward.

Stay posted for bookings for 2022 regular timetable of classes.  Until then, take special care,

Tricia

Book workshops and classes:

 https://orangeyogaroom.com.au/pages/timetable.