Does Yoga helps back pain and posture ?

Why our back health matters and why should we care?

"Yoga for Backs" is a regular theme in my classes. Back care is key in our practice so we can feel strong, balanced and move with ease in our daily lives. It also improves our posture, our breathing, the function of our organs (as we avoid unnecessary compression) and uplifts our mood giving us more energy for life! When we feel strong in our body, we gain confidence and feel stronger mentally.

They say "You are only as young as your spine is flexible"

Have you ever suffered back problems ? I certainly have. Why do 80% of people suffer from back pain at some point in their lives and this number is increasing ? One of the most common causes of work absence is back pain. Most back pain occurs due to a lack of use, overuse, sedentary lifestyle or bad posture, creating weakness, stiffness and more than often pain in this area.

Chronic pain affects your quality of life. So what to do ? Should you stop or carry on moving ? First always seek advice and care from a trusted medical healthcare specialist. A good osteopaths or chiropractor is a must for back care. If you are ok to move gently, then start doing so as soon as possible and do so mindfully. Find a good teacher. Movement is medicine. You know what they say, “you are only as young as your spine is flexible.”

What is the spine and What is its role exactly ?

The spine offers our body structure, support and balance.

The spine is divided in sections: cervicals, thoracic, lumbar, sacrum and coccyx. All have different functions yet work together. If one goes out of alignment, the whole spine will feel it, so balance and good posture is essential for your spine health. This is where yoga can help with good alignment, flexibility and strength.. Between each vertebra, we have discs, acting as shock absorbers, to allow ease and freedom of movement.

The spine brings us movement: The spine allows us to move freely (walk, run, sit, stand, twist, bend…). thanks to its muscles attachments, just like puppet. Moving is great for flexibility and health of your spine. It is important to move regularly. Sedentary lifestyle and working with computers at a desk is a killer for our backs. Laptops are not much better. Not sitting properly, not moving for hours, hunched shoulders, a swooping lower back and being pulled of alignment with typically the head forward creating strain on our neck and spine.

Our spine likes to move in 5 different directions (axial extension, forward bend, lateral flexion, backbend, twist) to release and reset our spine to keep it supple and healthy. A good yoga class will incorporate all of those movements to free up stuck areas and use balancing practices for better alignment and posture. Did you know the health of your intervertebral disc have no direct blood supply and depend on movement as discs get nutrients and expel waste through movement ?

Our spine is a chief conductor for communication

A centre of communication. The spine is also designed to protect your spinal cord. The spinal cord is a column of nerves that connects our brain with the rest of your body, allowing us to control our movements. Our spinal cord/central nervous system is constantly communicating with all our organs via a periphery of nerves. Yoga & Somatics work closely with the nervous system improving and maintaining its good function.

What is the connection between breath and spine ?

We all breathe but learn to breathe well to change your energy, destress and mobilise your spine.

Did you know your breath is intimately connected to your spine ? Your diaphragm is attached to the middle of your spine around T12. The way you breathe will affect your spine. Deep breathing through yoga will help release tension and create space in your back. You can use the side of your bed or a soft Pilates ball behind your back to help you open your chest and your upper back.

So how you breathe affects not only how your body feels, your energy, your stress level, but also your spine. The breath creates space for better ease and freedom of movement.

Let’s talk about the importance of breathing properly using the whole of our ribcage. Did you know that the size of your lungs unravelled would be the size of a tennis court ? We also have more lung tissue in the sides and back than the front of our torso. Yet a lot of us tend to breathe more to the front. When you expand the ribcage on an inhale, you are gently mobilising the spine giving it a gentle stretch. As you exhale, you soften and relax the spine. It is like a gentle massage for your back.

I love that because for years, we have practiced in my classes the 3D breath and the results are amazing. Not only do you melt tensions away but you really feel more spacious, longer, flatter and calmer. Here is a breath exercise you can try at home. Allow 10 to 15 min and I would suggest inhaling through the nose and exhaling slowly through the mouth for best results.

The best way to practice is lying down on a mat or on your bed, legs bend with feet hip width apart, hands on the body. Close your eyes, connect within and tune in to your senses. Feel !

First, place your hands on the side of your ribs, quite high up. Breathe into your hands and as you inhale, imagine your ribcage expanding sideways like an accordion. Feel the breath in the sides and in your back. Repeat for 5 min. Then move your hands to the middle of your torso. Breathe here for 5 min feeling your ribcage moving in synchronisation with your breath. Finally, finish with the belly breath, hands on your abdomen for 5 min. Stretch your whole body at the end, relax on your back and notice the difference.

A healthy back requires strength, flexibility, balance.

A healthy back requires the 3 pillars of strength, flexibility and balance. Balance come with good alignment from head to toe, promoting better posture, easier, freer movement and a happier back.

Flexibility: When it comes to flexibility of the spine, you have to think of the whole body. For example, too much sitting creates tight hamstrings, which lead to a tight lower back. A tight chest pulls shoulders forward creating tension in your upper back and neck. A tight front body will prevent you from comfortably going into backbends. On the other hand, a tight back body will make it challenging to go into forward bends. Everything in the body is interconnected. This is why it is important to incorporate the whole body to release the spine. Yoga is a fantastic way to regain suppleness.

Strength: Strength is key for back health. It provides support for your spine. Did you know most people lose muscle mass as they age ? . Sitting too much for too long also weakens our muscles and spine, which are then unable to offer us any support and starts to collapse.

Strength includes back strength, glutes and core strength. I like to use a combination of yoga and Pilates for this. They work well together.

One of my favourite core strength yoga exercises which we practice regularly in class is Revolved abdomen pose or Jathara Parivartanasana. Why ? It offers numerous benefits such as strengthening and spine mobilisation. It is good for building strength bringing core support, lubricating the discs, releases tension, fatigue and improves digestion. It feels so good !!

I like to warm up with some gorgeous Somatics movement to warm up the spine, shoulders and open the chest. Everyone enjoys this feeling their spine and shoulders have awakened. One student said she felt all warm and fuzzy and had a big grin on her face.

Body structure, support, balance, good alignment, flexibility and strength can all be gained though the practice of yoga, Somatics and Pilates, which is why I created my Wellbeing classes offering a blend of all those together with breathwork to make you feel good in body and mind.

It is a more holistic approach which my students really seem to appreciate as they can see and feel the benefits. My oldest student is 85 and loves the classes. Benefits include tension release, improved breathing, better posture, flexibility gains, strengthening, and deep relaxation.

People say they feel much better all around, more relaxed, spongier, taller, tension from back, shoulders and hips melted away and their breathing has improved.

Simply put, Yoga, Somatics & Pilates keep you young. Strength and flexibility, coordination (both muscularly and mentally), improve posture, balance and core strength, bone density, and joint health. By improving your wellbeing, you will enjoy life even more. The key is a regular practice, ideally every day or at least weekly, in a group or on a 1 to 1 basis. It is never too late to start !

“Isabelle is a fabulous teacher. Her classes are always interesting with new exercises and postures added regularly. She keeps challenging us and I love to notice my progress. I always feel energised after a session but also relaxed, calm and happy. The stresses of the day vanish! Thank you for your care and commitment Isabelle” “Just completed a wellbeing yoga course and really enjoyed it! I love how Isabelle concentrates on breathing techniques and takes us through the exercises step by step”.

I run weekly classes in Tunbridge Wells, Fordcombe and online. A blend of breathwork, yoga, Somatics, Pilates to feel good. I also offer workshops and 1:1. All welcome ! Just get in touch...

For more info, benefits and testimonials on Yoga and Somatics, www.yogawithbelle.co.uk

Wellbeing: A Real Balancing Act !

Yin Yang. A journey towards balance and harmony

Wellbeing is a balancing act based on universal laws of nature. I recently read a book “The Tao of Long life”, the Chinese art of Chang Ming. It is full of tips for health and long life. It includes our approach to diet, environment, lifestyle, way of being, thinking, acting and the impact it has on our wellbeing and energy.

The Tao is an ordained way based on the entire cosmos. Its energy is based on Yin and Yang.

Duality & Balance. Polarities & Wholeness

Yin and yang is a Chinese philosophical concept describing opposite yet interconnected forces, organised in cycles to create balance within the universe. Think of summer and winter or spring and autumn, the moon and the sun, hot and cold, heaven and earth, day and night… We, too, are part of this eco system with its natural rhythm. Whether we follow the laws of the universe or not is our choice but it may affect our energy in the long term. Organs of the body, our mind, physical strength and spiritual development depend on the amount of energy absorbed and stored within us.

A Juggling act: Different sources of energies

One source of energy will be through the food we consume, the second will be correct breathing, the third is the natural energy of the universe. All plants and trees depend on this same energy. Ideally, to preserve our good health, we can try our best to eat food that is natural, free of chemicals, breathe air free of pollution etc. Natural laws of the universe were taught by teachings of men such as the Yellow Emperor, Lao Tzu, Moses, Jesus, Mohammed and Buddha.

We are body, mind and spirit

The physical side and our spiritual life are closely intertwined, just like yin and yang. One will affect the other so naturally, we will aim to find harmony within ourselves. Now more than ever, it is essential to cultivate our spiritual side to stay centred and grounded, to find peace and calm within despite the chaos of the world around us.

Historically, in Chinese philosophy, the Sage was the supreme doctor because he healed the spirit, next was the food doctor, who also used herbal therapy, third was the doctor of general medicine including acupuncture, massage, vibration healing, 4th was the surgeon to mend broken bones and fractures. In which order, do we approach healing in today’s world ? And do we look at the person as a whole ? In other words, do we have a spiritual holistic approach ?

I believe that when it comes to healing, it is always best to take into account the whole person, their medical history, background, spiritual health, life major events and emotions. Why is mental health so much talked about these days ? Is it just a coincidence or is there a correlation with the fact that we are becoming more and more disconnected from ourselves and each other as human beings as we increasingly live move more and more towards a digital world ?

Let’s think for a moment. What happens to our local community? This phenomenon seems more predominant in cities than in small towns or country villages, where they still seem to have a sense of community and togetherness, which is so essential to our wellbeing. They are also closer to nature, following the natural rhythm of life.

Everything is just energy. And so are we...

Physical Energy:

We are active every day, at work, at play, playing sport or when we relax. Tense muscular systems generally delay the natural expansion of our physical activity. We need to learn to keep our muscles and ligaments supple and flexible so we can feel young as we age and dynamic when we are young. Yoga, Tai Chi, Kung Fu… help to reach this goal by purifying organs, increasing the goodness in our metabolism, improving circulation and chi, energy flow. Body weaknesses arise when there is a blockage of energy within.

Mental Energy:

We use mental energy for thinking, activating our body, restoring vitality. Worry, stress and other negative emotions drain our energy. The opposite is true with joy, laughter, love etc. which will increase our energy and lift our spirit. Activities such meditation, Somatics, Feldenkreis, Tai Chi etc. which help us to tune into the self, through sensory perception will be most beneficial. Complete relaxation of the mind, body and spirit is essential for personal wellbeing.

Controlling the mind: We need to learn to be humble, not complain, not boast, accept what is. Learn to control our thoughts by accepting everything as it comes along, not fret or worry. Learning to be content or “Santosha” is part of the yogic philosophy.

We need to learn to navigate through life’s ups and downs. We need to develop the strength to see ourselves through challenging situations without blaming others or self-pity, knowing everything changes, so that shall pass, and joy will come again.

For that reason, we need to develop our inner spirit to stay centered and grounded. We can choose to walk in nature, learn how to breathe well, do Tai Chi or Qi Gong, Yoga, meditate etc. This needs to be cultivated on a regular basis to nourish and nurture ourselves, our spirit.

To help the spiritual side of our life, we want to learn to think positive and do good whenever possible. If a bad thought comes into our mind, we need to be aware of it to change it into a positive thought. It is like pulling weeds out of our garden to ensure we reap beautiful flowers when the time comes. By developing mental alertness, we are training our brain by learning to control our thoughts, so we become the captain of our own vessel.

Our Conduct: Never harass or harm anyone is also a concept we find in yogic philosophy, “Ahimsa”. In other words, do not harm, either in thought or deed. This applies to ourselves as well as others around us. We need to learn to choose our words wisely. Speak of kindness and love. Thoughts and words are energy. What do you wish to sprinkle around you ?

We need to learn to respect and be here for each other, helping each other. This generates great satisfaction and happiness and contributes to our mental and spiritual growth.

External Energy:

It is all around us in our environment. It passes through all things, even our bodies between heaven and earth. It brings us vitality. It is a constant flux of energy. If we remain mostly indoors, then our share of it will be greatly reduced so whenever possible, let’s go outside into the fresh air and sunlight to revitalise us.

Internal Energy:

It is the vital energy we are born with. Traditionally, Yin represents femininity, body, soul, earth, moon, night, water, cold, darkness, contraction… Yang has opposite characteristics like masculinity, mind, spirit, heaven, sun, day, fire, heat, daylight, expansion… Everything in nature is constantly changing regulated by yin and yang and this includes our bodies.

So logically, the equator, where the sun is strong, is yang whereas the north or south poles where it tends to be cold and dark 6 months of the year with abundant water around, yin will be the predominant energy. As nature is so clever, in yang climates where it is hot, we tend to find mangoes, oranges, pineapples which contain a lot of water, which is yin. In yin regions, you will find smaller fruits with less water. It is all about balance.

Spring and summer along with wind and heat are yang, while autumn and winter with dryness and cold are yin. So, what we eat will very much depend on the season to create natural balance and harmony within our body. This duality of energy is also within ourselves. The exterior of the body is yang and the inside yin. The right side of the body is yang and the left side is yin etc.

Our vital energy declines with age. We can boost it with a good balanced diet and by regular deep breathing, “Pranayama”. Abdominal breathing or other such as nostril breathing.

When we look at yoga, and the channels of energy within our body, we talk about energy pathways or nadis. It is said we have up to 72000 nadis. It is a complex system where our life force, prana energy flows through bringing us vitality.

The pranic body, also called the astral body, has 3 main energy channels Ida, Pingala, and Sushumna. The latter runs through our spine. It is the connection between the earth, our roots and material life, and heaven, our higher awareness and our spiritual existence. It rules over mental and physical functions. The two Nadis, Ida and Pingala, running alongside the Shushumna activate our female and male aspects.

Ida Nadi (yin) runs along our left side of the spine and represents the lunar energies in us. It rules over the left side of the body and our right hemisphere of our brain. Regeneration and intuition are activated via Ida, receiving and healing. This Nadi is active when we are calm and relaxed. It is more prominent at night when we heal, repair and recover.

Pingala Nadi (yang) runs along the right side of the Sushumna. It activates the right side of our body and the left hemisphere of the brain. When Pingala Nadi is active we are ready for physical activity.

The Nadis correspond with our hemispheres in the brain and rule over our logic as well as emotions. A balanced Nadi system brings intuition and knowledge together and unfolds the full active and regenerative potential.

Using our yogic breath such as alternate nostril breathing, we bring those two aspects into harmony and allow our body and mind to self-regulate and heal imbalances.

Yin and yang. are natural laws of nature, which teach us that to find harmony and good health in our body, mind and spirit, so it is up to us to learn the correct way to balance our energy at all times, physically, mentally, spiritually.

I run weekly classes in Tunbridge Wells, Fordcombe and online. A blend of breathwork, yoga, Somatics, Pilates to feel good. I also offer workshops and 1:1. All welcome ! Just get in touch...

For more info, benefits and testimonials on Yoga and Somatics, www.yogawithbelle.co.uk

Yoga & Somatics, A Road to Recovery!

Burnt out, ME, Long Covid… 7 Steps to follow!

Take responsibility for your own health now. You can still see the doctor, take your medicine etc. but learn to self soothe yourself and be fully present for yourself. I will be sharing with you 7 steps assist your wellbeing. You will be amazed at the positive changes to assist your healing.

Exhausted, overwhelmed, burnt out, ME, Covid or long Covid… ? You may experience a feeling of hopelessness, frustration, depression, anxiety; yet there is light at the end of the tunnel.

No doubt, the world may be in turmoil: The pandemic, unstable governments with lack of leadership, worldwide consequences of war, a crumbling economy with prices constantly rising. Impossible GP appointments, staff shortage, long hospital waiting lists... And so much noise.

No one seems to really have the time or energy to listen. We may be left with a sense of not being cared for. You may feel lost and disconnected. Yet, there is something we can do for ourselves.

Learn to take responsibility for our own health now. We can still see the doctor, take our medicine etc. but learn to self soothe ourselves and be fully present for ourselves. Take our feelings and emotions into account. You will be amazed at the positive changes to your wellbeing.

We know long term stress is detrimental to our health, mental, physical, emotional. We can quickly end up in a spiral of trying to find a quick fix by whatever means. So how what is the best strategy to navigate in troubled waters ?

Yoga and Somatics assist you to switch back to a “rest & digest” mode, the parasympathetic system, allowing your nervous system to be soothed and calm once again. You are then able to slow down, breathe, rest and finally start the healing process. For more on this, please refer to my previous blog on the power of the Vagus Nerve.

Yoga & Somatics are a wonderful way to rebalance, re-energise, physically, mentally and emotionally. They are like 2 peas in a pod. This is a holistic practice for body, mind and soul. It is the best way to nourish and nurture yourself. It will take you on an amazing journey !

Somatics releases tension from within, melting physical and mental stresses away. It helps us rebalance ourselves. Yoga is about union, reconnecting mind, body and spirit making you whole.

You feel more spacious, aligned, relaxed, with renewed energy and a feeling of wellbeing.

When you are recovering from an injury, an operation or an illness such as long Covid, ME etc., your body, mind and nervous system are very much in need of slowing down, rest and healing.

Traditionally a dynamic yoga practice has its many benefits yet, in this case, it is best to save your energy, which is already depleted. What you need is to restore your energy, not deplete it more. Think of it like a jar of cookies. When the jar is empty, you need to replenish it to be able to give.

So, it is important to listen to your body and find activities which will support you, i.e. gentle walks in nature, chanting, candle lit baths, massage, some breathwork, Somatics, Restorative yoga, meditation or yoga nidra. All those things will help you to ground yourself again.

Yoga nidra or yogic sleep is a state of consciousness between waking and sleeping. It helps diminish symptoms of anxiety by teaching mental calmness and cultivating a state of deep physical and emotional relaxation. Research shows that one hour of yoga nidra can be equivalent to a few hours of sleep.

Meditation can take us to the theta state — the state we go through to get to the delta state, which is the place of the deepest sleep cycle. The delta state is a deep healing state. Yoga nidra can take us to this deep state, where body and mind rest and the consciousness is awake.

It helps calm our sympathetic nervous system, mainly, our fight and flight response and activate our parasympathetic system. This balance brings us back to a road to recovery. It soothes our nervous system, calms inflammation within the body, boosts our immune system, improves our digestion, regulates stress hormones and blood pressure to name a few.

Judi Bar, Yoga Program Manager at Cleveland Clinic in Ohio, USA, adds: “In this deep relaxation state, the pineal gland is activated which releases the hormone melatonin, a powerful antioxidant, responsible for our immune function, blood pressure, cortisol levels and restful sleep.”

Within your practice, you need to include effective breathwork which is adapted for your needs. This will greatly assist your healing and reduce anxiety. You will sleep better and therefore your energy will slowly start to increase.

I have successfully worked with many clients in a group or on a one-to-one basis with long Covid symptoms of shortness of breath, low energy, fatigue. I spend the first session listening to the client. We go through their medical history and health questionnaire. I also do a thorough profile assessment to establish a taylor made programme. The first session takes about 90 min.

Personally, I believe this holistic approach is the best. The feedback and the results have been very positive over the years. I am happy to share with you the 7 key steps to a successful practice.

7 Positive Steps to Include in Your Practice for Your Wellbeing.

STEP 1. Be Present. Breath, Yoga, Somatics or similar practices with involve breath, movement, mindfulness will allow you to reconnect with yourself and be with yourself. This is a very important and essential step to our wellbeing.

STEP 2. Be the Witness. You observe and listen to establish where you are starting your journey from. This is what we call a “body scan”. When you do your final body scan at the end of practice, notice and feel the differences in your body, mind, emotions. Stay attentive during your practice.

STEP 3. Be alert yet relaxed. You notice and note what issues need to be addressed. This is your starting point for your practice. It is your journey. It is very personal. The body speaks to you, you listen, you act accordingly. You are alert, listening in and letting your body guides you.

STEP 4. Be your own coach. You prioritise and choose a sequence of exercises and techniques relevant for your practice. It is taylor made for your needs at that time, to support you.

STEP 5. Breathe well. Always start with the breath. Learn to breathe well. This is key. Like the ignition in your car to create that spark which will fire your engine at the right speed.

STEP 6. Prathyahara. Withdrawal of your senses. Move your senses inward to connect with your inside world. Learn to develop a sense of interoception to be in tune with your internal sensations, feelings etc. Learn to listen to your body. Become your own body whisperer.

STEP 7. Your Practice. Now you have a choice depending on the chosen practice for you. It could be simple restorative yoga poses chosen for you or a Somatics practice or perhaps a combination of both. Choose an experienced practitioner to suit your needs and who you are comfortable with.

In a restorative yoga practice, we use different poses with lots of props for comfort. We are invited to just be, stay and be truly present. That is huge in itself and will help you to rest and restore body and mind. It is a form of meditation in itself. It helps us to find our centre.

In a Somatics practice, you start your practice in slow motion, connecting breath with movement, following certain types of exercises given to you to help release, open and free your body from aches and tension. It could be your back, your shoulders, neck, hips…

In any case, as all parts of our bodies are interconnected, whatever we work on, you will see the benefits ripple out to the rest of the body, mind and emotions just like a domino effect. The added bonus is Somatics will increase your vagal tone. In other words, you will feel deeply relaxed.

Your practice should leave you like a new person, feeling refreshed, rested, restored. Pure joy !

«Thank you for welcoming me to this lovely restorative class which helped me to breathe properly again after Covid-19. I would recommend it to anyone in need to slow down and explore the benefits of proper breathing. »

“I can breathe better and love the feeling of calmness and joy"

I run weekly Wellbeing class in Fordcombe, a blend of breathwork, yoga, Somatics, Pilates to feel good. I also teach in Tunbridge Wells and online. All welcome ! Just get in touch...

For more info, benefits and testimonials on Yoga and Somatics, www.yogawithbelle.co.uk