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Yoga for Lymphoedema

Yoga for Lymphoedema

By now, most of us are aware that Yoga is good for us. The effects of stress on the body and on mental health cannot be denied. The need for some kind of physical activity is also a given and more and more of the population are turning their back on drink-culture and exploring the world of yoga and fitness.

So why is Yoga so good for us and how can Yoga impact the lives of those living with Lymphoedema?

Well let’s start with the Lymphatic System. In lay-mans terms, the lymphatic vessels are similar to the blood vessels, and in fact they run alongside the blood vessels, collecting any waste products discarded by the blood vessels or discarded by the body tissues (muscle fibres and so on) that the blood vessels have not been able to pick up. So in a sense, the lymphatic system is a clean-up system of the body. While the blood vessels have the heart to pump blood around the body, the lymphatic vessels don’t have this. So how does it work?

The lymphatic system relies on the contracting and relaxing of the muscles in the body to act as a pump, to help move lymphatic fluid, or lymph, where it needs to go. While the rhythmic pumping of blood through the blood vessels helps a little, we really need the stronger action of the muscles to get this fluid moving.

Deep breathing also acts as a pump for the lymphatic system. The diaphragm is a large sheet of muscle that basically cuts the body into two halves. Think of this sheet of muscle just under your rib cage. When at rest, the diaphragm takes on a dome-like shape, pushing up towards the lungs. When we inhale deeply and expand the lungs, while also expanding the belly, it’s actually the diaphragm doing this. It’s stretching out flat, creating space in the chest, pulling air in to fill the lungs up. When you relax and exhale again, the diaphragm returns to it’s resting place, pushing up towards the lungs again and expelling the air from the lungs. This expansion and collapse of the chest/lungs acts as a pump for the lymphatic system.

The lymphatic system has other very important functions too. The lymph nodes detect foreign invaders and instruct the body on how to respond to such threats. So you could say that the lymphatic system is the command centre of the immune system.

If the lymphatic system is running under par, then we are in trouble. The body’s ability to efficiently remove waste products and to detect and defend against infections is compromised. Fluid can build up and stagnate around the tissues causing all sorts of problems. We really don’t want this situation.

The lymphatic system can become compromised due to excess weight, illness, genetic factors and through surgery or other invasive events that damage or remove lymph vessels and lymph nodes. This can lead to oedema (swelling) in one or more areas of the body and this can have an impact on mobility, which in turn can lead to less exercise, which increases the pressure on the lymphatic system as we have no pump to help get things moving again. It’s a downward spiral!

And this is where yoga comes in…

Deep, diaphragmatic breathing is a fundamental part of yoga. And we’ve just seen how important deep breathing is for the lymphatic system. But in addition to this, the calming effects of yoga-breathing help to alleviate stress and promote a sense of wellbeing. And let’s be frank, if your body has been through the challenges of surgery, injury and/or unexplained oedema, you’re gonna need a bit of relaxation and calming of the nerves! The worry of the unexplained can take it’s toll, it’s no joke to go through all that stress. And Lymphedema often goes undiagnosed for years.

A yoga class involving gentle movements, designed for those with restricted mobility due to oedema or due to the use of compression garments, is ideal to help get the muscles working again and get the lymphatic fluid moving. Not all yoga postures and practices are going to feel safe, comfortable and, well, doable to those with restricted movement… And that’s why a class designed specifically for this purpose is ideal.

How about a yoga class taught by a professionally trained, qualified and insured MLD/Lymphoedema therapist, who is simultaneously certified and highly experienced as a yoga instructor? Someone who knows the challenges you face through direct experience in treating this condition? Well now you can…

Yoga for Lymphoedema will be coming to River Holistic in the new year. Contact me with any queries and to register your interest for classes starting in January.

Aideen Schweppe BA, MLD (Vodder), Dip. ITEC

Beautiful Life

Supporting and inspiring your to live your best life.

Ph: 085 1528969

E: aideen.schweppe@gmail.com

Smile, Breathe and Have Faith. Say hello to Kaye

Smile, Breathe and have Faith.

Say Hello to Kaye our newest member of the River Holistic Team.

My name is Kaye. I started my yoga journey in 2013 while I was going through depression and anxiety and I really connected with its healing principles. In 2016, I went through a very difficult time again. Grief… I didn’t know how to deal with it and I was at my lowest. Thank you to Ashling Hughes, (who has been an absolute inspiring yoga teacher and guide) for opening Jyoti Yoga Soul. It was perfect timing that she was starting a yoga teacher training course. I needed something to focus on while going through grief. I was accepted to do the teacher training and wow what a journey it has been.

Over the past few months I went through a spiritual awakening and got to know myself deeper.  I learned how to be kind to myself and to accept things how they are at the moment and let it be. I learned how to trust, trust that everything will fall into place at the right time. I allowed myself to feel EVERYTHING. I cried. I laughed out loud for hours. I learned how to love myself and how to show love.

As I start my teacher path I am VERY excited to share what yoga has brought to my life and how it changed me as a daughter, a sister, a friend as well as just being a stranger J . Yoga heals. Yoga can help us find our balance. Yoga is HAPPINESS.  Yoga is LOVE. Yoga is for EVERY BODY.

I will guide you through meditation to start the class and help you be aware of how to be mindful when transitioning from one pose to another, while allowing the body to feel freely. We will finish off the class with a calming relaxation and meditation. I teach all through the heart. No forcing, no pulling, but listening to how your body feels in every practice.

I look forward to seeing you on the mat!

Smile, Breathe & Have Faith!

Namaste

Mindful Yoga with Kaye

6 week term

10am – 11am

75eu

Every Tuesday

Starting 19th September

0838517915

Put the pep back in your step

Put the pep back in your step with Peppermint.

 

Peppermint oil has been used as a tonic for centuries, and its fresh aroma is evident in toothpastes and mouthwashes today.

Peppermint is a powerful digestive stimulant; it aids the digestion of fats and strengthens liver function.  This makes it an excellent oil for relieving indigestion and treating gastric fevers and diarrhoea.

Decongestant properties

Peppermint stimulates the circulation, reviving aching muscles and joints.  It is also a powerful decongestant  and can be used to help with fevers and respiratory infections.  Additionally, it acts as a good deodorant.

Peppermint complements other decongestant oils, especially eucalyptus and thyme, which work to boost the body’s immune system.  Its aroma can also help to cool feelings of anger, hysteria or emotional burnout.

Focus your mind with Peppermint

Refreshing Peppermint oil invigorates the mind, acting as a nerve tonic and stimulant.

~ To sharpen concentration and alertness, simple combine 5 drops each of peppermint and basil oil with 10 drops of lemon in a room vaporizer.

~ To fight mental fatigue and emotional burnout with a stimulating whole body massage.  Add 50ml sweet almond oil to 4 drops each of peppermint and geranium and 10 drops rosemary.

~ Clear headaches with a soothing neck massage using peppermint and lavender oils.

Digestive Disorders

Use Peppermint’s digestive and antiseptic properties to help with common digestive disorders.

~ For relief from constipation, dilute 3 drops of peppermint, 5 drops lemon and 7 drops rosemary in 25ml  of grapeseed oil.  Massage gently over the abdomen in clockwise, circular movements every couple of hours.

~ Help with diarrhoea with an aromatic compress.  Mix 5 drops each of peppermint, ginger and marjoram in hot water.  Soak a facecloth in this, wring and apply to the abdomen.

Revive tired feet

Just what the doctor ordered after a long day on your feet.

~Relieve aching feet in an invigorating foot spa that contains 4 drops each of peppermint and geranium along with 3 tablespoons of Epsom Salts.

~Combine 3 drops each of peppermint, rosemary and lavender with 25ml of grapeseed oil for a invigorating foot massage.  Firm, brisk strokes will increase circulation.

~ Make your own antiseptic foot powder to treat athletes foot.  Simply add 5 drops lavender and 3 drops                                                                                         peppermint to 2 tablespoons or corn flower.

Cold and flu remedies

~ Add 2 drops each of peppermint, rosemary and lavender to boiling water.

Place towel over your head and inhale steam for 5 minutes.

~ Treat feverish colds by putting a few drops of peppermint, eucalyptus and pine in a room diffuser or oil burner.

 

 

We have some amazing Aromatherapists available at the centre or just pop in to buy this astounding oil.

 

Hatha Yoga with Brigita

Hatha Yoga with Brigita

Hi Everyone,
My name is Brigita Volkova, I am a Hatha Yoga teacher. Originally started Yoga practising since 2013. I became so passionate about Yoga so I decided to become a teacher. I understood that Yoga is everything and even more, but the most what I understood how to find the inner balance.
I would like to share my energy and knowledge with you all and help to find your own inner balance.

Hatha Yoga’s combined focus on mindfulness, breathing and physical movements brings many health benefits as:

  • Better sleep,
  • Increased energy levels,
  • Improved circulation,
  • Muscle tone,
  • Benefit heart rate & blood pressure.

My classes will include combination of different styles:

  • Stability Yoga
  • Core Yoga
  • Flow Yoga (Strong & Energetic)
  • Cardio Blast Yoga
  • Restorative Yoga (Healing and Bliss Out)
  • Joint Releasing Yoga
  • Mindfulness Meditation 
  • Breathing Meditation
  • Yoga one to one, on an on call basis

Explore All the Glorious Butterflies stored up in your body!

Classes run on Monday’s at 6.40pm to 7.40pm

4 week course – €55, or drop in €15.
Starting 11th September.

Yoga Instructor 250 Hours YTTC registered with Yoga Alliance.
Contact details: 086 169 7777
Email: brigita.volkova@gmail.com

August Newsletter

Hello August

Hope everyone is enjoying the Summer so far.  July was one of our busiest months to date, so thank you to all our new clients and students who we have loved getting to know and as always are trusted regulars for brightening up the centre.
So what’s new with us………
For the rest of August most of our classes have drop in spaces available, which is perfect way to find the right class for when the September terms begin.
So if you haven’t tried Yoga, Meditation, Pilate’s or OSHO Active Meditation before; why not try out all of our styles and find your new favorite passion.
We have welcomed some amazing new teachers, trainers and therapists since our last update with you, so below you will find out a bit more about them and how they can help you.
Until the next installment; I will say thank you, be good, be kind and just be you.
xxxx
Claire

 MORE>>>>

The Face of OHSO Active Meditation

The Face of OHSO Active Meditation

Shunyatta

Most of you Know me as Anna Gale but I also have another name, a name to remind me of my inner truth. It is a name I chose on the 1st of March 2012 while in Pune OSHO Meditation resort India. My name is Shunyatta and it means ‘no thingness’. Taking a sannyasin name is a bit like giving up smoking once you tell everyone you are letting them know to support you and to encourage you to quit, with a sannyasin name you are letting everyone know that you are trying to live an authentic life with honesty, truth, awareness and consciousness. Let me tell you not always an easy thing to do. But there is one beautiful place within you that encourages you, that supports you,  and that reminds you and tells you you are loved your are love and that is your heart.

 

The OSHO Active Meditations shifted something very profound in me, I can’t describe it in words it is something that needs to be experienced from your own heart Centre.

I have trained as an OSHO meditation facilitator so I can share these meditations with you. Each meditation is so unique and have been designed so scientifically by OSHO to suit the western Man/Woman. You will experience shaking, vibrations, dancing, belly laughter, crying to pure inner silence. From Kundalini to No Dimensions there are so many, some you will love and some you will resist. The meditations are a blend of Tao, Buddhism, Sufism, paganism all the richness of a tapestry. So with all the ‘isms’ come along to experience for your self.

 

The OSHO Active Meditations are being held every Thursday evening commencing at 6.20pm and last 1 hour. As the meditation can not be interrupted being on time is crucial as the introduction is as equally important for you to understand the process.

 

The cost is €15 for wages and €10 for unwaged.

 

Contact Anna Gale (Shunyatta) 0860716674 or the River Holistic Centre 018308881

5 Small Steps for Improving Your Self Esteem

Five Small Steps For Improving Your Self Esteem

 

Your self-esteem is a delicate creature. It can be damaged by many things – a break up of a relationship, a change in life or work circumstances – any dent in your sense of identity can leave you feeling less yourself and cause you to suffer a loss of self confidence.

Some people are naturally more self-confident than others, and for some, like myself, it doesn’t take much at all to leave you questioning yourself and your life choices.

When your confidence is at an all time low, it can be difficult to think of practical steps to make you feel better. The natural reaction to pain is for you to withdraw to protect yourself, and so you may begin to pull away from socialising or situations that put you at risk from feeling even worse. When you’re feeling at your lowest and most delicate, it’s all about taking small steps to make an overall big difference.

The WORST thing you can do is to push yourself too hard, and try to make big changes all at once. When you’re delicate, any knock is going to be felt even more acutely, sending you flying back in the opposite direction.

Start small by trying some of the following things.

1. Try Something New

It may seem like the opposite of what you want to do when you’re not feeling good about yourself, but gaining knowledge or learning a new skill can actually make us feel a lot better about ourselves. Learning new things has been found to be a core need for psychological wellbeing. This doesn’t necessarily mean throwing yourself in the deep end and learning something like kite surfing or mountaineering – even something like an online course, or local exercise class can make you feel better about yourself, and introduce you to new people you wouldn’t have met otherwise.

  1. Positive Self-Talk

We are generally not very good at talking ourselves up. We feel embarrassed to admit that we’re any good at anything, and yet we know that we are our own worst enemy.

So, just for a minute, leave the modesty at the gate, and try this psychiatry endorsed “brainwashing” technique to see if it makes a difference. Making a list of 5 things that you love about yourself and reviewing this list daily for one month, has been proven to have a positive effect on self image and self esteem.

 

  1. Take Care of Yourself

When you’re thinking negatively about yourself, it can be easy to fall into a pattern of self- neglect. Taking care of your physical self is the first step to repairing your mental wellbeing. Try simple things such as making yourself healthy, delicious dinners, or making sure that you go out for a long walk every day. Exercise has also been consistently found to improve mood, and your overall self- confidence.  Make taking care of yourself a priority rather than an afterthought

  1. Be Kind to Yourself – Spend time doing things you enjoy.

Think about what you would do for a friend if they were feeling down. Would you force them to start on their to-do list, or tell them they need to ‘pull themselves together and sort themselves out!’. No – of course you wouldn’t! You’d spend some time with them, listening and doing something that they wanted to do, like go for a coffee, or a walk, or to the cinema. Treat yourself like you would treat a friend. Allowing ourselves time to do the things we enjoy is another important act of self-love, it signals that we respect ourselves enough to allow ourselves happiness. Once our mind is clearer, we can concentrate on the more ‘pressing issues’ of the day.

  1. Help Others

The Dali Lama was certainly on the right track when he said “Our prime purpose in life is to help others”.

Sometimes when we are thinking negatively about ourselves, it can help to focus our attention outward by helping other people. Not only does this distract us from the negative self-talk in our heads, but as a result of helping others, our own self-esteem increases. Psychologists have discovered a direct link between volunteering and levels of self esteem. I’m not talking about saving the world, but a few hours spent a week volunteering for a charity, or even popping round to see an elderly neighbour can have huge mutually beneficial benefits!

We have some amazing talk therapists in house if you feel like you need someone to talk to.

Dr. Zuleika Daly

Tomas West

Grainne Jordan

 

 

 

Source: Huffington Post UK

Benefits of Prenatal Yoga

Benefits of Prenatal Yoga

Yoga can help women get through their pregnancy with minimal discomfort. It also helps the birth and post-delivery stages.

Yoga is also beneficial because you’ll learn how to breathe deeply and consciously relax, which will be helpful as you face the physical demands of labour, birth, and new motherhood.

The Pelvic Floor: The pelvic floor is a hammock of muscles that form a bowl attached to the pelvis. This muscle supports the vital reproductive and digestion organs, as well as the baby during pregnancy and plays a vital role in sexual intercourse for both men and women.

During pregnancy it is especially important to exercise your pelvic floor muscle as it has to support a greatly increased load at this time. Although pregnancy is not the only factor for a weakened pelvic floor, aging and inactivity can play a role; it can weaken from pregnancy and childbirth. Although not the cause, a weak pelvic floor can be the start of some health problems. That is why it is very important to work with these muscles, especially after childbirth. Like any other muscle in the body, the pelvic floor can be re-strengthened.A strong pelvic floor muscle can enable a woman to carry a baby more comfortably during pregnancy and will help both the mother and baby during labor and delivery.

The Posture: As the baby and your tummy grows, so does the center of gravity. One of the things that allow humans to walk upright is the balance between the lower back muscles and our four abdominal muscles. However, when our abdominals are weak, this can cause our lower back muscles to over compensate and over work, causing pain and strain in the lumbar region. When the belly moves more forward with growth, this stretches the abdominals beyond their original shape, weakening them and this causing lower back pain during pregnancy when it may have ever been experienced before, especially in the third trimester. Although pregnancy is not the time to do major core work, it is recommended to gently work all four abdominals to keep them a little strong.

Yoga can also help alleviate the pressure the lower back is under during the shift in gravity. By stretching the upper leg muscles and the lower back, tension will start to release. Partnered with the smart abdominal work, your body will feel less pain as it goes through the journey of pregnancy.

 

The Hips: Prenatal yoga can help bring back flexibility and comfort to the groups of muscles and bone structures in the front and back of the hips. Hormones released during pregnancy soften and relax joints and cartilage between bones in our pelvis to prepare it for child birth. However, getting the muscles ready is good to facilitate an easier birth for mother and baby.

In front, we have our hip flexors, which work to flex, or bend, the hips. This brings our knee and thigh up and in line with our hip joint and toward our chest. Lunges are a great example of the work of the hip flexors. It is imperative to keep these flexible so we can easily open our legs with out too much strain for delivery, as well as bend the knees close to the chest to assist with birth. Yoga can also stretch the ligaments in the pelvis, hip and leg areas, all making the positions and pushing in labor easier.

Research suggests that prenatal yoga can have many benefits for pregnant women and their babies. Studies have suggested that practicing yoga while pregnant can also improve sleep, reduce stress and anxiety, increase the strength, flexibility and endurance of muscles needed for childbirth.

It can also decrease nausea, carpal tunnel syndrome, headaches and shortness of breath, it is a facilitation of a support group of women on the same journey and increasing confidence in your beautiful, changing body.

Pregnancy Yoga With Gemma Crowley

Monday 17th July – 6.15pm

 The River Room, River Holistic Centre, Main Street, Raheny, Dublin 5.

For further information please contact Gemma using the link below.

To book onto this course please follow link below.

http://www.yogatherapydublin.ie/pre-natal-yoga/

Source: www.mindbodygreen.com

July Newsletter

Hello July

The sun is definitely shining in River Holistic………..July is all about getting your chill on here at the Centre.  With the schools now closed for the summer you may be wondering what can you do for yourself once the little ones have gone off to camp during the mornings or when they have headed off to dreamland in the evening.

Well we may have the perfect classes and treatments for you.  Lets face it, the summer months can be a bit draining for all of us mams and dads, between working with taking time off, trying to keep the kids occupied and well not quite having your own space, let us help you with that.

We have the honour of welcoming some amazing new teachers to the River Room, their classes which include pregnancy yoga, pilates, yoga for sports, kundalini yoga, hatha yoga and Vinyasa yoga.
Sure if you have no idea idea about which style may suit you, they have drop in spaces available throughout the summer for you to try before you buy.
Below you will find out more details of who these teachers are and what their classes can add to your life.
So until we meet again, I hope you’re happy, I wish you well and just keep swimming.
Claire

READ MORE>>>>

Manifest the birth you Deserve

Manifest The Birth You Deserve

For my whole life, I have been practicing “The Law of Attraction”. Some might call this “The Secret” but when I am around it is no secret. I have spread this amazing information around and it has changed family and friend’s life for the better. It gave me and them some control over their outside life. Most people think that our family, relationships, home, career, happiness is something that we are given and we can’t change – (Sorry! We can’t change our family, but we can manifest how our relationship with them is!). The tools I learnt over the years have shaped my life as I know it and have shaped my future – which excited me! So it was a no-brainer that I would look at this more in depth when it comes to my passion – Midwifery and Birth.

A quick outline of the Law of Attraction and how it works:

The thoughts we put out into the universe shape our outside world.

  • Like attracts like.
  • Positivity brings positivity.
  • Thoughts become things.

That all sounds very nice and fluffy but how do we actually put it in to action?

The first step is to ASK:

When we ask the universe for a very clear thing, whether that might be the dream job, the dream man, or money in your bank account the law of attraction says ‘Ask and you shall receive’ and gives you exactly that that you put all your focus on. But here is the catch, in our everyday life we don’t ask for what we want, we usually talk and think about that which we don’t want. For example, ‘Oh god, I am so scared to give birth, I am going to be in a state, I am not going to be able for this, I need the epidural as soon as I get my first contraction’. And the universe says ‘Ask and you shall receive’.

We need to change our language but in particular our thoughts when it comes to birth. Focusing more on thoughts and phrases for example.

My body knows how to birth my baby

‘I am a strong and confident woman, my body knows exactly what to do’

‘I feel completely in control of my amazing birth’

 

The second step is to BELIEVE:

The real magic from manifesting comes from this part. Belief! We need to believe with every cell in our amazing body that these affirmations and thoughts are true. When you say your affirmations at first you will think that you are going crazy. The more you say them and the more you feel the belief building in your energy that is when the power of the manifestation works.

Visualise yourself with all your mind and body having the most wonderful birth, something that you would of never imagined. Imagine yourself full of confidence during your labour and fully in control and what that feels like. My favourite visualisation to do is to visualise how you feel when it is all over and you have your wonderful healthy baby in your arms, and your supportive birthing partner with you. Fully immerse yourself in this blissful feeling of how well you did, and how amazing you are. Even go as far as visualising details of your baby like, their smells, and tiny fingers and toes!

The final step – the easiest one, is to RECEIVE:

Personally, my favourite!

What an amazing feeling when you receive your manifestations. It helps to look up videos on the Law of Attraction from amazing successful people like Oprah Winfrey that has used this tool with amazing benefit.

Allow yourself to receive all of the abundance and happiness you deserve!

You can do this!!

Lots of Love,

S

X

For more tips like this, and much more:

Pregnancy Yoga with Sarah

Classes commencing 11th July 2017 @ 18.30

The River Room , River Holistic Centre,

Raheny, Dublin 5.

Sarah.reiki.yoga@gmail.com

Pregnancy Yoga with Sarah – Facebook.