Improve Posture & Alignment with Yoga

Posture & Alignment: Why it matters ? Could Yoga help ?

One of my students recently told me "I walked into town today and was making sure I was walking properly ! Indeed when I was talking to someone I met, she commented that I was very upright. I replied, it is thanks to my yoga teacher !" Woah, how wonderful that is. So proud of her !

We spent a whole week in class having fun, practising standing in Tadasana and walking around. All ages up to 80 years old. Results were amazing ! All my clients had fun and noticed improvements in their posture, strength, flexibility. They keep coming back for more :-)

I first taught my lovely clients how to lengthen tight muscles in their calves, Achilles tendon and back of their legs to release tension, using a light yoga block. This will help your posture. Some of my clients have MS or other issues. There is always room for improvement if you approach it the right way for you.

Posture affects and moderates every physiological function from breathing to normal hormonal production. This includes your blood pressure, digestion, bloating, glucose release, immunity etc.

Mountain Pose. Tadasana ! Yoga 🧘‍♀️ deconstructed.

Mountain Pose or Tadasana in Sanskrit looks simple but for most of us, it is not as easy as it looks. It is a perfect pose to improve your posture, especially if you have got into bad habits. Perhaps, you have accumulated tension leading to chronic tight muscles. I notice a lot of people of all ages slouching when they sit down or just stand. Don't worry ! Yoga offers hope for improvement.

Mountain Pose conjurs up the image of a steady stable strong base. This is based on the principle of the plumbline or good alignment of the body. Imagine a centre line from the crown of the head to your feet. Ears, shoulders, hips, knees, ankles should align with this centre of gravity to perform at their best bringing harmony physically, mentally, emotionally. Your body is then able to operate stress free and is resistant for load bearing. It is such clever engineering, just like physics.

If however, through bad habits, injuries, trauma, or lack of proper exercise etc, we have lost connection with this plumbline, it becomes difficult for us to stand comfortably in Mountain Pose. Misalignment leads to tightness, tension and imbalance in the body. Other muscles might try to step in to compensate. Some muscles become weak and become inefficient. Our skeleton relies on healthy strong balanced muscles to keep us moving freely, a little bit like a puppet on strings.

The best approach would be a combination of Yoga and Somatics exercises. First, release and lengthen any tight muscles. You can then strengthen your body in the right places. What holds us upright are strong muscles, that have found a happy balance between those two principles.

How do you check your alignment ? Ideally, the side of your ankle, knee, hip, shoulder and ear align in one line. This is your plumbline. This will greatly help your posture standing up in Mountain Pose, or in everyday life, standing in a queue, walking, running or even sitting.

So why practice alignment or plumbline ? Benefits...

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.

It will greatly reduce tension, aches & pain and allow your body to function at its best. It’s a little bit like tuning a piano to restore harmony within. When your body is happy, you are happy.

The spine brings us movement: The spine allows us to move freely (walk, run, sit, stand, twist, bend…). thanks to its muscles attachments. The spine is your conductor of communication. It is 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.

This practice will help release your pelvis, decompress your spine and ease your back and neck as your learn to lengthen tight muscles in the back of your legs. Especially good if you do a lot of walking, running, sitting or heavy squats in a gym.

You might even feel the release all the way up your upper body, neck & shoulders as everything is connected in the body.

Maybe try it first lying down on the floor before standing? Especially if you have tight chest and rounded upper back. Support your head with a small cushion if need be. Relax, breathe in and out. Think length in the body. Repeat for 5 min.

Remember we are practicing yoga 🧘‍♀️ on the mat so we can bring the practice in our daily life.

Exercise 1. Lengthening your back leg muscles, Step 1

This exercise will lengthen your calf muscles and your Achilles tendon.

First, find a yoga foam pad or book about 2 inch or 5cm wide. Stand a few inches from a wall facing forward, hands on the wall, at shoulder level. You could also practice using a step if you have a staircase. Ball of the foot on the step, heel down.

Now, place the ball of your right foot on the bloc keeping the heel on the ground. Press the hips and pubic bone forward, not overarching your lower back, tail down, keep a nice straight spine from the crown if the head to your tail. This means your front ribs in line with your pubic bone. Hold for at least 30 seconds and up to 2 min. then switch foot. Repeat 3 times on each side.

Remember to slowly breathe in your belly, and relax in your exhale.

Exercise 2. Mobilise and strengthen your ankles, Step 2

You can now practice with both feet together. Balls of the feet on the bloc and heels on the ground. Feet hip width apart. Now go up and down 10 times placing equal pressure on a toes, coming down with the heels towards the floor super slow with control. Breathe. This can get intense. Remember to start small, start with 5 reps. Pause. Start again. Notice how it feels.

Exercise 3. Tadasana Practice, standing on the mat.

Prepare to go to your Debutante ball. This is fun. Practice standing with a light yoga block or book on your head, just like a debutante! Look straight ahead, Relax the shoulders, Breathe and smile.

You could also practice sitting, if you wish. Perhaps, both together, standing, sitting, standing... :-)

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.

Finally, remember this yoga principle "Sthira Sukkha", meaning "Finding ease within the effort". Stay present, alert yet relaxed. ❤️ Do Yoga, Pilates or similar. Look after yourself. Take care x

"Focus on keeping your spine straight. It is the job of the spine to keep your brain alert" BKS Iyengar

I run weekly classes in Wadhurst, Frant, 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...

Group classes, Private tuitions and workshops available. For more info, benefits and testimonials on Yoga and Somatics, pls visit www.yogawithbelle.co.uk

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