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:

July Holiday Timetable

 

As the Winter School Holidays approach, carve out some time for yourself to step onto the mat.  The time and effort it takes to get to class, will reward you with peace and rejuvenation.  The studio is warm and all that is required is some effort from you to get through the door!

Why should you prioritize yoga during the holidays?

Yoga is not just a physical practice; it is a holistic experience that nourishes the mind, body, and soul. If you are juggling work and children in the holidays, taking the time to unroll your mat and breathe deeply can provide a sense of calm and clarity that is much needed during this busy time.

How can you motivate yourself to attend yoga classes during the holidays?

Think of yoga as a luxurious gift to yourself - a time to retreat from the chaos of the outside world and nurture your inner being. Set aside a specific time each day to practice, whether it's early in the morning before the day begins or in the evening to unwind. Remind yourself that by prioritizing your well-being, you are better equipped to handle the demands of daily life.  We have a number of classes running in the school holidays that are open to all students of all levels of experience.  Please join us on the mat to maintain consistency

Tuesday 8 July 6.00-7.30 pm - Session 1 Using Equipment in Class and at Home - Kim and Tricia
Wednesday 9 July 6.00-7.30 pm - Session 2 Using Equipment in Class and at Home - Tricia and Kim
Thursday 10 July 9.30-11.00 am - General class with Kim.

Monday 14 July 6.00-7.30 pm - General Class with Kim
Wednesday 9.30-11.00 am - General class with Tricia
Saturday 19 July 7.30-8.30 am - General Class with Kim.

 

All classes are open to all levels of students.  See you on the mat!

 

 

 

International Yoga Day Celebration

Hello yoga friends,

Please join us for a free class and a meal to celebrate International Yoga Day!  All students in our yoga community are invited to mark this special occasion.  The free class will be held on Friday 20 June at 5.45pm.  The class will be 1hour.  Afterwards we will have a meal together, a chat, possibly a slide show of the history of the school and a short 15min discussion.  

Please book the free class on PunchPass as usual.  If you can't make the class, please join us afterwards.  Partners and family welcome.

We look forward to see you all!

 

Housekeeping

There are no classes on Saturday 7 June or Monday 9 June. All teachers will be in Canberra that weekend, which is the Kings Birthday long weekend.  Thank you for your understanding

Namaste

Holiday Classes this Week

Hello!  

I hope you all enjoyed some down time during the Easter break.  A reminder that we are running on a holiday timetable this week before starting Term 2 on Monday 28 April.  Here are the offerings for this week.  All classes are general in nature and open to all students.

Tuesday 22 April 6.00-7.30pm - General Class with Tricia

Wednesday 23 April 6.00-7.30pm - General Class with Fiona

Thursday 24 April 9.30-11.00am - General Class with Kim

Saturday 25 April 7.30-8.30am - General Class with Kim.

See you all next week!

Namaste

 

Easter Holiday Timetable

 

As the Easter holidays approach, many of you may find yourselves caught up in festivities and family gatherings.  This is a lovely time to hang out with family and friends - the weather is ideal, and you get a few extra public holidays thrown in the mix.   It's also a great opportunity to prioritize your own self-care and relaxation to maintain balance during this busy time.

Step into the studio for an hour or so to unwind, recharge, and reconnect with yourself.  Attending a class or two over the break will leave you feeling refreshed, revitalized, and ready to embrace the joys of the Easter break.  All of the classes on the Easter Timetable are open to all students of all levels of experience.  Everyone is welcome!

Easter Holiday Timetable

Monday 14 April 6.00-7.30pm - General Class with Tricia

Wednesday 16 April 9.30-10.45am - General Class with Sharon
Wednesday 16 April 6.00-7.30pm - General Class with Fiona.

Tuesday 22 April 6.00-7.30pm - General Class with Tricia

Wednesday 23 April 6.00-7.30pm - General Class with Fiona

Thursday 24 April 9.30-11.00am - General Class with Kim

Saturday 25 April 7.30-8.30am - General Class with Kim.

Namaste

 

Wednesday 5.45pm Class is a recorded class this week

Hi everyone,

I hope your week is going along well.  A quick note to let you know that the Wednesday 5.45pm class has been cancelled this week (19 March) due to the scaffolding being relocated at the front door of the studio.  This is the last time we will have to cancel a class so hang in there.  

Instead of Fiona's class in the studio tomorrow night, you have the choice of coming to another class this week or booking the recorded class tomorrow night.  If you wish to access the recorded class, book as usual and log into your PunchPass account at 5.45pm tomorrow night.  You will see the recorded class sitting in your account.  You have access to the recorded class for 3 days.  If you have any questions, please let me know.  

I have already emailed the usual Wednesday night class about this change to the timetable but thought it would be worth sending a general email as well.

Thanks for your understanding.

Namaste,

Tricia

 

 

Backbend Workshop Saturday 8 and Sunday 9 March

Hello Yogis,

Are you ready to take your yoga practice to the next level? Dive into the world of backbends and unlock a whole new realm of physical and emotional benefits. Backbends are not just about bending your spine; they are about opening your heart, expanding your lungs, and cultivating courage and resilience.

What are Backbends?

Backbends in yoga involve bending the spine backward, creating a deep arch that opens up the front side of the body. From baby backends to Urdhva Danurasana, there are various backbends that can be incorporated into your practice, each offering unique benefits for the body and mind.  Backbends can also be supported and very restorative in nature.

Benefits of Backbends

Backbends are powerful heart openers that can help release tension and stress stored in the chest and shoulders. They also strengthen the back muscles, improve posture, and increase flexibility in the spine. On an emotional level, backbends can boost confidence, uplift your mood, and cultivate a sense of fearlessness - just ask Fiona!

How to Practice Backbends Safely

When practicing backbends, it's important to listen to your body and work within your limits. Warm up the spine with gentle stretches before attempting deeper backbends. Engage your core muscles to support your lower back and avoid compressing the spine. Remember to breathe deeply and mindfully throughout the practice.

Embracing the Challenge

Backbends can be challenging, both physically and mentally. It's normal to feel resistance or fear when exploring these poses, but remember that growth happens outside of your comfort zone. Embrace the challenge, stay present in the moment, and trust in your body's ability to adapt and evolve.

Invest in Your Practice

Whether you're an experienced student or a beginner, incorporating backbends into your practice can bring a sense of empowerment, freedom, and joy. So, roll out your mat with Fiona this weekend, open your heart, and embrace the transformative power of backbends in your yoga journey.

Times

Saturday 8 March 3.00-4.30pm

Sunday 9 March 9.30-11.00am.

Link to book:  https://orangeyogaroom.punchpass.com/classes/16922039