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Exercise and Postnatal Depression

Would-be moms, take note: Exercise reduces postnatal depression in new mommies

Exercises like stretching, breathing, aerobics, pilates and yoga can reduce risk of postnatal depression among new mothers, says a new study.

Exercise is beneficial for pregnant women and, as it turns out, for new mothers as well. Practising stretching, breathing, aerobic activities, pilates and yoga during and post-pregnancy reduces the risk of postnatal depression, suggests a study. According to researchers, women who exercised displayed fewer signs of depression following the birth of a child.

They tracked the mental health of almost 1,000 mothers, who were offered exercise interventions during and after pregnancy. Researcher Celia Alvarez-Bueno, from the University of Castilla-La Mancha in Spain, said that the negative consequences of postpartum depression not only affect the mother but also the child, who can suffer poor emotional and cognitive development.

Symptoms of postpartum depression can include anxiety attacks, insecurity, irritability, fatigue, guilt, fear of harming the baby and a reluctance to breastfeed. The symptoms start within four weeks of delivery and are considered severe when they last for more than two weeks, according to the researchers.

 

Alvarez-Bueno stated that it is important to test the most effective strategies to prevent this disorder or mitigate the consequences. The team analysed data from 12 trials of exercise interventions during or after pregnancy between 1990 and 2016. The studies included a total of 932 women and all examined them for their severity of postpartum depression. The exercises used in the various studies included stretching and breathing, walking programs, aerobic activity, pilates and yoga.

Compared to women who did not exercise, the researchers found those who did had fewer depression symptom during the postpartum period. The findings indicated that exercise after pregnancy also reduced depression among the women who did not had diagnosable symptoms. The research is published in the journal Birth.

For further information on our pre and post-natal classes just click here >>>>>>>>>

The Essence of Home-Feng Shui Workshop

The Essence of Home

The Essence of Home

THE ESSENCE OF HOME –

Feng shui, space clearing and essential oils to cleanse and uplift the energy of your home.
1st July 2017


The essence of feng shui is in creating a sense of connection to your living space, giving it a greater sense of “home”, a space of nurturing, enveloping and supportive energy.

Alongside the principles of feng shui, we also use space clearing, creating sacred space and the use of essential oils in the environment to cleanse, uplift and enliven our homes and workplaces.

In this workshop we will explore the essential alchemy of feng shui

First creating space. Through clearing out what is no longer supporting your true self, then cleansing and blessing the energy of your home, you create the space to draw in your pure potential.

Building on the foundations of feng shui, the alchemy of clutter clearing and the essential elements of space clearing, we explore the importance of creating space, opening a portal for what you wish to draw in.

Experience the use of sound, blessing herbs and essential oils to cleanse, bless and enrich your environment – your outer skin.

Explore the importance of the “gap”, that sacred space between outbreath and in-breath, taking time to set your intention. This is the key, the central core of feng shui.

We will explore the use of essential oils in space clearing and to enhance the feng shui of your space. One essential oil which is wonderful to invigorate this energy in your home is Eucalyptus which “brings us a degree of expansion and considerable peace…. brings us back to sound values, is lively and original” …“very useful for recentering a scattered person”…and “helps us to reveal the best of ourselves” … “disperses negative feelings and gives us room to breathe” changes an atmosphere of “suffocation into one of expansive renewal”

In this workshop we will be delving a little more deeply, with 9 essential oils and their healing energy which can clear space and enrich and balance our energy and that of each area of our lives.

Allow yourself this time to pause, take stock and clear out fully. In order to embrace your space and ignite the spark of pure potential.

Embrace the Space for Pure potential – Exploring the essence of feng shui, creating the space for your life to unfold.
When: 1st July 2017 10am to 5pm
Where:- River Holistic centre, Raheny
Your investment: €90
Booking essential – contact edel@fengshuidesign.ie for further information

What to Expect When You’re Expecting

Pregnancy Yoga With Sarah

My Classes always start with a 5-8 minute Pranayama exercise focusing on connecting with their bodies, their babies.

  • Three part breath
  • Straw breath
  • Alternative Nostril Breath
  • Square Breath
  • Cooling Breath etc.

Asana

I would usually finish the Pranayama section while still cross legged and move onto some cross legged over arm stretches, neck rolls, wrist rolls etc.I focus a lot on getting to know the pelvis and explaining the mechanism of labour and how different positions can assist getting an optimal birthing position.I focus on hip circles, pelvic tilts, pelvic alignment etc.

Seeing as the pelvic floor and jaw have such a huge connection a lot of my classes we do a lot of breathwork during our asanas to promote jaw relaxation and relaxing the pelvic floor for birth.

I focus on getting to know the pelvic floor and pelvic floor exercises – particularly with breathwork. E.G Cat/Cow – Inhaling and contracting the pelvic floor while arching back, exhaling – letting pelvic floor relax while coming to flat back position.

I like to also focus on breathing through challenging positions E.G Lunge/Deep Squat, and focusing on breath for average length of a contraction and then resting for 2 minutes in child’s pose. This works very well as when it comes to time of birth when surges are coming they can relate back.

I do a lot of focusing on a Drishti Point during a pose that requires balance e.g Tree pose. The feedback from women is that this was the most beneficial practice to have for labour.

I do a lot of educating women about different positions to labour in with Electronic Monitoring, with an Epidural or any other intervention.

It is inevitable that some women will have these interventions and I completely support their choices and I always like them to feel prepared for what can be optimum for them.

E.G with an epidural lying Left Lateral with a Peanut Ball.

  • Many women have reported back they felt in control of their labour even with these interventions.
  • I provide everyone with a booklet to go home with. This contains a brief summary of labour and the hormones involved. How we can affect our hormones and decrease adrenaline, different positions that they can bring to the hospital with them. Different acupressure points for pain relief, and some birth and pregnancy affirmations to focus on.

The Best Part –  Relaxation

I do a 15 minute guided meditation at the end in a lying down position – usually on their left lateral supported with pillows, blankets, bolsters.

I sometimes focus on baby and connecting with baby and sending love and light, sometimes I just focus on mum and filling her with energy and strength, I do a lot of healing and fear releasing meditations and sometimes I just do a good old Yoga Nidra.

Every woman leaves on a high and has a great night sleep!

When: 6:30 – 7:30pm Tuesday 11th July – 15th August
Investment:
6 Weeks €80
Drop in €17 Unwaged €10

Contact

Sarah Richardson

0851699679

Sarah.reiki.yoga@gmail.com

Pregnancy Yoga with Sarah – Facebook.

June Newsletter

Hello June

 

How excited are we at River Holistic………..June has most certainly arrived in all it’s glory. It feels like a re-birth for our amazing clinic. We are going to open the doors to our new space, The River Room, which means the arrival of new therapists and lots of new classes to choose from. Don’t fret, we still have all of our existing amazing therapists onsite to help make this your holistic home.

If you are in the holiday frame of mind, why not relax and unwind with Dee’s full holistic facial special offer. If you are looking for some headspace, we have kundalini yoga and sound yoga starting in June. Have you got a health concern you have been ignoring, why not book in with Emma to see how acupuncture can help you. I can go on, we have homeopathy, holistic massage, reflexology, aromatherapy, hypnotherapy. We have therapies to suit your every need, why not just give us a call and we can can help you out.

READ MORE>>>

Do you struggle to sit still in meditations?

Firstly three important questions

Q.1 Do you struggle to sit still in meditations?

Q.2 Would you like to experience meditation that involves dancing, shaking and moving the body?

Q.3 Would you like to try and experience a variety of meditations?

If YES come join me on the 6th of July 2017 at 6.15pm for a six week workshop of OSHO active meditations.

OSHO active meditations were specifically and scientifically designed for the modern man and woman who find it difficult to be in silence. These meditations are set to music and have a series of stages that will bring about an  individual transformative experience. The meditations are 1 hour in duration.

Wk.1  6th of July 2017 OSHO Kundalini. This evening meditation consists of shaking, dancing, witnessing and silence

Wk.2. 13th of July 2017 OSHO Nadabrahma. This is a humming meditation were one gives and receives energy from existences followed by silence

Wk.3.  20th of July 2017 OSHO Chakra sounds. This meditation activates all the chakras in the body through the use of sound followed by silence

Wk.4.  27th of July 2017 OSHO Mahamudra this meditation is gentle, the whole body surrenders to its organic movement through Laithan, followed by giving and receiving to the Earth to replenish the energy

Wk.5.  3rd of August 2017 OSHO No Dimensions. This is s beautiful Sufi dance meditation followed by whirling and silence

Wk.6.  10th of August 2017 OSHO Devavani. This is a gentle meditation that brings you into a childlike state followed by gentle nonsense words called Laithan of the tongue followed by Latham of the body and silence.

My Name is Ana Gale and I work as Massage Therapist / Reiki teacher and OSHO meditation facilitator within the River Holistic Centre in Raheny. It is with great excitement and passion for me to share with you the OSHO active meditations.

Venue: The River Room

Duration: 6 weeks ( Thursday evenings from the 6th of July 2017)

Cost: 80 euro (drop in are most welcome at 15 euro)

Time: 6.30pm -7.30pm

Contact: Ana gale 0860716674 or River Holistic Centre 018310887

Yoga and Sacred Sound

Yoga and Sacred Sound

This class will be a unique fusion of gentle yoga and sacred sound to support you in raising your vibrational energy, whilst nurturing and enabling your unique healing process.  When we work with chanting mantras, singing bowls, solfeggio tones and gongs the resonance absorbs inwards supporting our cells to reprogram and remember their innate vibration.

Through use of sacred sound and movement we begin to shed the dense heavier energy of daily life, thus rising our vibrational energy, allowing us to effortlessly attract higher frequency people and experiences into our lives.

This combination of sacred practices have the potential to support you in making transformational change, in a gentle sustainable way.

Each class is unique but will include a combination of yogic movement and sacred sound- chanting of sacred mantras with harmonium (kirtan), sound baths with singing bowls, solfeggio tones and gongs.  Classes will finish with a deep relaxation to support your healing process, and encourage your physical, energetic, emotional, thought and subconscious layers to move back into a deeper space of harmony within.

No experience of music or sound is required to participate in this class, just an open heart.

When: Wednesdays from 6 – 7.15pm. Next 4 week term 14th, 21st, 28th of June & 5th of July 2017.

Where: River Holistic Raheny

Cost: €55 per 4 week term or €16 drop in (space dependent)

Bookingshttps://www.innercalmyoga.ie/sacred-sound or info@innercalmyoga.ie or 085 8225450

Places will be limited to 8 people and must be pre-booked / pre-paid

 

The Antidote to Fear

The Antidote to Fear

Whether you’re scared of change, success or failure… it’s worth remembering that fear is a universal experience.

The problem is that most people see fear as a sign of weakness.

Yet it’s a natural human response to pushing yourself outside of your comfort zone and trying something new (as well, of course, if your life is in danger and you’re being chased by a predator… even if you’re thinking of being chased by a predator).

There’s a belief that when you’re confident, fear will go away, However that isn’t the case.

It’s simply that your relationship with fear changes so you can handle it better.

Whenever I start a new project, teach a new group, or even sometimes when I’m seeing a new client for the first time, fear raises its head.

My fear says things like ‘Be careful… don’t go putting yourself out there! What if people don’t like what you have to say?’ or ‘Be careful… what if you can’t help this person? Maybe you’ll fail this time…’.

I tell my fear ‘Not Now!’ and return my focus back to my task.

If you’re feeling fear while you’re taking the action, use it to your advantage.

Fear can actually heighten performance as you’re more alert and focused – provided you claim power over your thoughts and drive the energy to where you need it most (not to running away and hiding from what scares you).

The antidote to fear is to see it for what it is, to recognise and acknowledge it – and move on in spite of it.

Because if you don’t take action, your fear increases and keeps you even more stuck.

So, if there’s something you want to do that you’re being held back by from fear, know that the fear will subside once you’ve taken action.

What gives fear power is you listening to it for so long!

If you would like to discuss your power to work with your fear, we have some amazing talk therapists here at the centre.

Hypnotherapy and Psychotherapy for our talk therapies More

Meditation, Mindfulness and Yoga for our relaxation therapies MORE

And well we are just here to help you be the best that you can be, so you can just pop in and have achat and we can find the right approach for you.

Claire

Homeopathy for colds and flu

Homeopathy for Colds, Coughs and Flu

If you don’t fancy another few months of antibiotics and cough medicines, why not try some of the following Homeopathic remedies:

Colds and Flu

Aconite 30c – No. 1 Remedy for nipping colds in the bud. Useful in the early stages of colds, fevers, sore throats and the inflammatory stage of other illnesses. Sudden onset often after exposure to cold. Much sneezing with pain at root of nose. Dry mucous membranes. Worse: evening or night and for touch. Better: fresh air and rest.

Arsenicum Alb 30c. – Catches cold easily, burning, watery nasal discharge alternating with dryness. Frequent sneezing without relief. Very chilly and shivery. Nostrils become sore and red and nose feels blocked alternating with watery discharge. Worse: change of temperature, cold, damp and after midnight. Better: heat and warm applications, hot drinks.

Euphrasia 30c Profuse bland nasal discharge, running red eyes with burning tears and frequent sneezing. Burning sore throat and eyes sensitive to light. Worse: light, in the evening. Better: during the day when up and about.

Eupatorium perf.30c – Chill followed by heat and sweating. Intense aching of bones as if broken or bruised. Great thirst for cold drinks. Worse: movement, cold, open air. Better; Resting, warmth, sweating.

Gelsemium 30c – No 1 remedy for flu. Dull, sluggish with heavy looking eyes and dull headache usually at the back of the neck. Chills and shivering up and down the spine. Aching muscles in limbs and back. Burning throat. Colds and flu usually comes on gradually. Worse cold, damp weather. Better: after urination.

Pulsatilla 30c Chilliness even in a warm room, nasal catarrh, bland and thick. Dry mouth with no thirst. Painful headache with changing, shifting symptoms. Worse in a warm room, after lying down. Better: in the open air.

Rhus Tox 30c – Very restless with aching in all muscles and stiffness. Just cannot get comfortable. Heat alternating with chills, pain in head and eyes with red face. Worse: night, first movement. Better: warmth

COUGHS

Aconite 30c- Sudden onset often after exposure to cold air. Dry croupy cough with runny nose and sneezing. Irritation of respiratory tract, hoarseness/dryness of throat. Worse: cold dry winds, talking and deep breathing. Better: lying on back.

Ant Tart 30c – Noisy, rattling, loose cough as if chest full of mucus. Young children or elderly with cough too weak to expel the mucus. Worse: night, especially from 10 pm until after midnight, lying flat, eating. Better sitting up and after expectoration

Bryonia 30c – Dry hacking cough in the evening and night without sputum. Spasmodic cough shaking the whole body, pain in the head an abdomen from coughing, better for holding the painful part. Dryness of all air passages with thirst. Worse: movement, deep breathing, lying in bed. Better: fresh air and for pressure of painful part.

Drosera 30c – Spasmodic, dry irritating coughs like whooping cough. Barking cough which is dry in the evening and loose in the morning. Sputum is yellow/green, bitter or offensive, bloody or pus like. Retching after spasmodic cough. Worse: after midnight, lying down, singing, laughing and drinking. Better: holding chest.

Spongia 30c – Barking, dry croupy cough with wheezing and rasping. Great dryness of all air passages. Scanty expectoration tasting salty, looser in the morning but no mucous rattle in the chest. Cough sounds like a saw being driven through a pine board. Sensation as if had to breath through a dry sponge. Worse: warm room, talking before midnight. Better: swallowing, especially warm drinks, sitting up and bending forward.

Our Homeopath, Lee Ni Chinneide is happy to discuss with you and/or supply any of these remedies – call 086-3710187 from Mon – Fri 9am to 10am for advice or to book appointments.

Reach for the Sky

3 Easy but effective exercises to de-stress at your desk in under a minute.

 

Below are ways to alleviate anxiety at work—all of which are inconspicuous enough to do at your desk when you need to take a quick mindfulness break.

1. Just breathe

Just sit up tall in your desk chair and focus on your breath, counting every exhale from 1–10. When you get to 10, start over. Repeat 6 times.

2. Give yourself a reboot

Sometimes the key to reducing stress is performing a personal restart. “It’s like turning your computer off and on again.” Staring at a screen all day is tough on your eyes (and the visual processing centers of your brain). Covering them with your hands can alleviate the physical strain.

Sit with your spine tall in your chair and your shoulders melting down your back. Then close your lids and bring the heels of your palms to your eye sockets, applying gentle pressure.

“We spend most of our day reacting to things that are outside of us, especially at work. Taking a moment to put your hands over your eyes can help you get quiet enough to hear some insight,”

 

3. Reach for the sky

The simple act of raising your arms above your head is great for reducing tension. Just stand with your feet at hip distance and raise your arms straight out in front of you. Next, interlace your fingers and turn your palms out. Then raise your arms until your palms face the ceiling. Lift your shoulders to your ears, and let them drop down so your neck is long. Finally, lift your ribs and spine off your pelvis so that you reach your tallest height and stay in that pose for three breaths.

“If you’re holding your breath or breathing shallowly, you’re perpetuating the stress response. [By taking] bigger inhales, you get more oxygen, which is energizing,”  And yes, this works if you’re sitting at your desk—so no need to track down an empty conference room (consider it one less thing to worry about).

 

Source:  Stress Less –  by Kate Hanley

So why choose us?

So Why Choose River Holistic?

 

River Holistic Centre thrives in the heart of Raheny village, connected by close dart and regular bus services from town and across the city.  Appointments can be made by phone with our therapists through our reception desk.  A full list of our therapies and therapists can be viewed on our website at www.riverholistic.ie/therapies

Phone: 018310888

What Is Holistic Health?

 

Holistic Health is an approach to life. Rather than focusing on illness or specific parts of the body, this ancient approach to well-being considers the whole person and how he or she, via their life-style, interacts with their environment. Holistic Health emphasizes the connection of mind, body, and spirit in harmony with one another.  At River Holistic Centre, you will hear us talk about holistic Health as an ongoing process – as a lifestyle, consisting of a personal commitment from you to be in continuous movement toward the “best end” of the wellness continuum.  This is the ethos which guides us here at River Holistic Centre, an oasis in one of Dublin’s oldest villages in its own harmony with the ebb and flow of commuter land.

 

River Holistic Centre offers a comprehensive array of Holistic Health treatments.  Our practitioners can cater for all of your Holistic Health needs.

We exist to provide the highest standards of care to all of our clients.  Personalised treatments are focused on getting you to the best of what you can achieve at any one time on the continuum of managing your well-being.

All of our therapists are highly trained and insured and work closely with the multifaceted health care system in Ireland where your insurance plan may cover some if not all of our treatments.

We offer therapies which include massage, osteopathy, chiropractic, Nutritional guidance, Reflexology, and Homeopathy.  We also offer Psychotherapy, Acupuncture, Pain Management treatments, Alternative and Complementary fertility and pregnancy treatments.

 

Run run weekly classes that include: Yoga, Pilates, meditation, mindfulness, Stott pilates, pregnancy yoga, yin yoga.

At various times during the year we offer courses in mindfulness and meditation and personal development, as well as CPD courses for already qualified therapists.

 

Welcome to your Holistic Home……..