My Mum The Accidental Muse

Family Yoga Perth MumLooking at this picture you may think you already know what I’m going to write.  Perhaps something like –  “My mother was a yogi from a very young age.  She moves calmly through her day with ease and grace and is such an inspiration to me and taught me all I know.”

Well, the reality couldn’t be further from the truth!  She did teach me a heck of a lot though, that’s for sure! Without realising it, my Mum was the catalyst for me starting yoga and an accidental muse as is the case with most good muses so I hear!

Family Yoga

You see, my slightly crazy and amazing Mum (think Dad may have been involved somewhere too?) decided to have 5 children.   She then unofficially adopted another and if that wasn’t already enough, ran a family day care from our family home.  Among all the hectic craziness of our loving home, I found I craved peace and quiet.  I also had difficulty sleeping as there always seemed to be someone up and about. This is what brought me to yoga at age 11, suffering from insomnia. I used to stress out about the noise, mess & busyness of our home but quickly realised that it wasn’t going to go away.

Yoga For Stress Relief

As a self confessed person of action and an avid reader, I took to researching the problem myself. I was delighted to discover the joy of finding a place of internal quiet and peace through meditation, breath work and eventually the whole package in yoga.  So, you see, I really do have my Mum and the whole of my family to thank including my late Dad and siblings Renee, Lisette, Melissa, Nick & Kerry. I really don’t mean to sound like our home environment was horrible, quite the opposite in fact.

So, when you come to along to my yoga classes, we don’t have a fancy, freshly decorated and peaceful studio dedicated to our yoga practice (although that would be nice!).  We run classes in spaces where there are often other things going on outside of our control.  This often comes with little disturbances that might intrude on our practice momentarily. However, I see these as useful opportunities to find that place of internal peace and practice for real!

Anyone can find calm in a quiet, comfortable space but does that really sound like your day to day life?

Charley Hickey

 

 

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About Charleyoga & Charley Hickey

Author: Charley Hickey C-IAYT is a practicing yoga therapist and senior yoga teacher who runs group and private yoga classes in Applecross, Bateman & Fremantle, Perth.  She also runs specialised yoga workshops for yoga students & yoga teachers.

Yoga And Insomnia Talk With Charley Hickey C-IAYT

yoga and insomnia Charley HickeyI hope you enjoy watching this talk I did live on Facebook last month.  Hear me chat about yoga and insomnia, my own experiences of insomnia and how yoga helped me.  I also cover some of the current research into yoga and insomnia. There are a few questions that the audience asks towards the end which you can follow in the comments.

Trouble Sleeping?

Have you ever had trouble sleeping? I hear you!  Over half the population suffer from insomnia at some point in their life and that includes me.  At the age of 11 insomnia hit me full force and it was intense! With constant nights spent tossing and turning whilst stressing about the daylight hours fast approaching.  The fatigue, anxiety and fear which accompanies insomnia are all too familiar to me.  It was by pure luck that I discovered meditation and yoga and got myself back on track.  My hope it is that others watching will be inspired to try yoga.  Yoga really has a clever way of bypassing the cycle of fear, anxiety and fatigue that insomnia creates.  I think yoga and insomnia are the perfect partners so have a listen to find out why.

Tune into one of my other talks coming up soon which you can find on my Facebook page.   Facebook.com/charleyoga

 

Charley Hickey

 

 

 

FOLLOW US ON FACEBOOK HERE

Author: Charley Hickey is a practicing yoga therapist and senior yoga teacher who runs group and private yoga classes in Applecross, Bateman & Fremantle, Perth.  She also runs specialised yoga workshops for yoga students & yoga teachers.

What Is Yoga Nidra And Why Should You Practice It?

Yoga Nidra

Author: Charley Hickey is a practicing yoga therapist and senior yoga teacher who runs group and private yoga classes in Applecross & Fremantle, Perth.  She also runs specialised yoga workshops for yoga students & yoga teachers.

What is Yoga Nidra?

Yoga Nidra is often referred to as “yogic sleep”.  This can be a little misleading as the idea is not to actually sleep but to enter a state where you can emerge feeling refreshed as you would from sleep.

It’s a much better alternative to taking naps, especially if you are an insomniac (I speak from experience!).  Naps aren’t all bad but if you’re trying to get into a healthy sleep routine then it can be counterproductive to nap during the day when you should be awake.

How to Practice Yoga Nidra

You can use yoga nidra instead and if you’ve ever been to a yoga class, chances are you’ve already practiced it.  Usually you will lie in Shavasana (corpse pose) on your back with the legs extended and arms relaxed by your sides or a supported version if you suffer from pain in a particular area of your body.  Please ask your teacher for guidance on this one.

The teacher will then systematically guide you to different parts of the body one at a time.  You simply bring each part into your awareness as it is mentioned and move onto the next when prompted.  An audio download or cd can be used to practice at home.  The idea is that once confidence is built, guidance is no longer needed and you can practice it on your own.  Yoga nidra induces a relaxed state said to be similar to alpha sleep (stage 1 & 2 of the sleep cycle).

Research & Yoga Nidra

Research has found that Yoga Nidra has been shown to improve stress and anxiety levels and helps in building up the coping ability.  As yoga nidra relaxes the physical as well as the mental stresses, it relaxes the whole central nervous system (Kumar, 2008).  This means that it illicits the relaxation response or parasympathetic nervous system which relaxes the body and aids sleep.

It really is a fantastic practice to learn and master.  It’s a practice I often use myself on those nights where my mind is racing and I’m having trouble quietening it down.

References

Kumar, K. (2008).  A study on the impact on stress and anxiety through Yoga nidra.  Indian Journal of Traditional Knowledge, 7(3), 401-404.

 

If you live in the southern suburbs of Perth and are keen to try out some yoga nidra, we often practice in class.  We are located in Applecross, Fremantle & Bateman & you can view our timetable here

 

Yoga & The Anxiety of Anxiety

Yoga For AnxietyAuthor: Charley Hickey is a practicing yoga therapist and senior yoga teacher who runs group and private yoga classes in Applecross & Fremantle, Perth.  She also runs specialised yoga workshops for yoga students & yoga teachers.

Yoga For Anxiety

Anxiety is by far the most common mental health problem that I see in my yoga classes on a weekly basis.  In years past, I found that many students coming to yoga for anxiety were too embarrassed to mention that they were suffering. I’d often find out later on as trust built between us.

I felt a little helpless in what to do and how to make it easier for students to approach me about having anxiety.  This prompted me to learn more and undertake a “Mental Health First Aid” course.  I always renewed my actual First Aid certificates but didn’t realise that a mental health one existed.  I feel that the certificate I received quite a few years ago has been more useful to me over the years and used more frequently than my standard first aid by far.  I highly recommend it for any person that wants to have a deeper understanding of mental health problems and how they affect people around them and the greater community.

These days, we advertise that our yoga classes are mental health friendly.  I am no longer “helpless” and feel very comfortable asking each and every person that comes through our door if they are suffering from anxiety or mental health disorders.  It’s sad that so many are suffering but its equally lovely to see them relax a little bit just by being asked the question.  One of my students described it as “Phew, they understand, thank goodness I don’t have to try and hide it!”.  That’s some of the anxiety gone right there, along with permission to step outside anytime during class to have a breather if things get too much.  Yoga for anxiety is not my specific area of expertise but here is a great article written by Jen Shrader, former president of the Australian Association of Yoga Therapists.  It explains in a bit more detail how yoga might help those suffering from anxiety.

Yoga Therapy Practices for Anxiety
by Jen Schrader

Natural Breathing

Breathwork may well be the most important practice element for reducing anxiety. According to world-renowned yoga teacher, Donna Farhi “The process of breathing lies at the centre of every action and reaction we make or have, and so by returning to it we go to the core of the stress response.” In her book, The Breathing Book, Farhi stresses the importance of restoring the natural breath before using yogic breathing exercises (pranayamas). She identifies a number of common dysfunctional breathing problems and how to correct them so that the basic underlying structure of your breathing is integrated and functional.
In my own work with patients experiencing post traumatic stress disorder knowledge about natural breathing is invaluable. Much of our time is spent in re-patterning diaphragmatic breathing and restoring the length and ease of the exhalation which is often shortened in anxious people. Natural breathing is an important foundation for everything else, particularly when you consider the relationship between breathing and the sympathetic and parasympathetic aspects of the central nervous system.

Pranayama

Slow and deep breathing are known to increase the parasympathetic tone and are associated with a calm mental state (Kaushik, et al, 2006). A number of yogic breathing techniques encourage this type of breathing rhythm.
For example, Philip Stevens is a Melbourne-based yoga teacher and a consultant neurophysiologist who holds degrees in both psychology and physiology. According to his website, Yoga Links, “How you breathe affects the heart, brain and nervous system, and there is a direct correlation between the breath and anxiety or well-being.”
“Research has shown that increasing the flow of air in the right nostril stimulates the sympathetic nervous system and increases the heart rate, produces more sweaty palms, dilates the pupils and opens up the lungs – the “fight-or-flight” reaction. Increasing the flow of air through the left nostril however, stimulates the parasympathetic nervous system and increases digestion, lowers the heart rate and relaxes the body (Shannahoff-Khalsa-DS, 1993). So by practising alternate nostril breathing (Nadi Shodhana pranayama), you help to balance both of these systems in relation to each other as well as balancing brain activity.”
Stevens also says there is ample evidence to show that the humming breath (bhramari) works as a stress reducer by slowing down the heart and having a calming effect.” A study on yoga practice and yoga theory (Telles et al 2009) found that yoga practice significantly reduced anxiety (14.6% decrease). In this study, 60 minutes was spent in yoga breathing including high frequency yoga breathing (kapalabhati), alternate nostril breathing (nadi shodana), exhalation with specific sounds (bhramari and udgeeth pranayamas) and breathing with a period of breath-holding or with a voluntarily partially constricted glottis (bahya and ujjayi pranayamas respectively).

Yoga Asana

Movement is a wonderful way of creating flow in the body – physically, emotionally and mentally. Movement can support the processing of unused energy from emotions and experiences which are often stored in the body’s tissues.
In the short term, physical work may help to relieve muscular tension and stress, and in the long term may help re-set defensive holding patterns which keep the body in stress response.
A study using magnetic resonance spectroscopic imaging in yoga and non yoga practitioners showed definite changes after a 60 minute yoga asana session compared to a 60 minute session spent reading. The chief difference was an increase in levels of gamma-aminobutyric acid (GABA) in the brain after the yoga session. GABA is a calming brain neurotransmitter used to counter-balance more excitatory brain chemicals.
But it’s important to remember that not all physical yoga is the same. To reduce stress, I would recommend a more gentle, flowing style of movement and personally caution against the more vigorous, powerful styles of yoga asana or anything done in overheated conditions which may promote or exacerbate an anxiety state.

Meditation

Numerous studies exist which espouse the benefits of mindfulness meditation, guided meditation and open meditation. For those experiencing anxiety specifically however, a guided or mindfulness-based meditation practice may be the most beneficial as it provides an agitated mind with something to do. Open meditations may make participants feel like a failure if their over-aroused mind finds difficulty in achieving stillness. Open meditations can also trigger memories of experiences which may be at the root of the anxiety.
I often find it useful to start really small and allow participants to build up at their own pace. An important aspect of meditation is to be non- judgemental about your perceived success or failure. Learn to see every meditation as a worthwhile endeavour in helping to build your skill and when the mind wanders, just begin again – even if you have to do this 50 times in a five minute session.

Yoga Nidra

A study was conducted at the Walter Reed Army Hospital in the US on the use of iRest Yoga Nidra – a technique developed by psychologist and yoga teacher Dr Richard Miller. The technique was practiced by active duty military personnel who reported decreased insomnia, reduced depression, anxiety and fear, improved interpersonal relations, increased comfort with uncontrollable situations and an increased sense of control in daily life. Participants attended 18 classes over 9 weeks as well as a home practice using a guided program on CD.
Another study examined two different meditation techniques compared to an active control group and the results suggested that meditation leads to greater physiological relaxation and better mood compared to listening to an audio book. In addition, the study suggested that meditation, specifically techniques such as iRest Yoga Nidra, lead to significant decreases in cortisol and increases in mood during practice.

Restorative Yoga

Judith Lasater is well known and well respected world-wide for her use of restorative yoga. Lasater believes that one antidote to stress is to rest deeply. She also believes that this rest is different from sleep because deep states of sleep include periods of dreaming which increase muscular tension as well as other physiological signs of tension. However relaxation or deep rest is a state in which there is no movement, no effort and the brain is quiet.
Restorative yoga uses bolsters, blankets and other props to fully support the body in a variety of positions. Once you are 100% comfortable the aim is to let your attention turn to your breath and spend a little time in stillness. If quietness disturbs you some very gentle soothing music can be used.

Yogic Philosophy

The yamas and niyamas and other yogic philosophical ideas were originally used to help bring equanimity to the mind and are still as relevant today as they were 2000 years ago.
In research conducted by Dr Telles, she looked at the use of yoga practice and yoga theory (philosophy) to reduce anxiety. In her study she found that the group using yoga theory decreased anxiety by 3.4% which was considered statistically significant.

Sound

The use of sound through chanting can also be a helpful therapy for alleviating anxiety. The use of sound crosses over into many yoga practices – it can assist with breathing and be used as a meditative practice. The vibratory quality of sound can also be considered as a type of movement practice due to its ability to move energy and impact on body tissues.

Yoga Classes vs. Yoga Therapy

For mild anxiety a general level yoga class may be suitable, particularly if the class is small, gentle and focuses on some of the practices raised above. However, anxiety or other circumstances can temporarily preclude a person from participating in a general class. Once a yoga therapist feels that the anxiety has stabilised enough a suitable regular yoga classes may be highly beneficial.

References:

1. The Breathing Book: good health and vitality through essential breath work, Donna Farhi
2. Relax and Renew: restful yoga for stressful times, Judith Lasater
3. www.yogalinks.net
4. Effect of a Yoga Practice Session and a Yoga Theory Session on State Anxiety, Shirley Telles, Vaishali Gaur and Acharya Balkrishna, 2009
5. Yoga Nidra as an adjunctive therapy for post-traumatic stress disorder: A feasibility study, Engel et al.
6. The effect of meditation on cortisol: A comparison of meditation techniques to a control group, Borchardt, Patterson, Seng
7. Effects of mental relaxation and slow breathing in essential hypertension, Kaushik, Kaushik, Mahajan, Rajesh
8. Yoga Asana sessions increase brain GABA levels: a pilot study, Streeter, Jensen, Perlmutter, Cabral, Tian, Terhune, Ciraulo, Renshaw
Copied from Cikitsa Sangati Summer 2013 – Newsletter of the Australian Association of Yoga Therapists, with thanks to Jen Schrader.

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