HOW TO SIT WELL!

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I have written time and time again about how we have not yet evolved to cope with the demands of modern living. There simply hasn’t been sufficient time and evolutionary pressure for us to manage the radical changes we have made to our diet, movement patterns, stress responses and living environments in the last few hundred years.

It is sad that in the Western world we are made to sit at desks from the moment our schooling years begin. The scientific research supporting just how important movement is for children’s development alone is astounding. I believe it is the lack of movement that causes humans to age far too quickly and lose their gross and fine motor skills. Movement not only gives us confidence, but is also a form of creativity and expression – all of which are being stifled by the fear-based human need to create order and control.

WHY SITTING IS BAD FOR US

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PRE AND POST RUN TIPS & EXERCISES

 

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There are a lot of contradicting views regarding stretching out there, especially stretches associated with running. In my opinion, what will assist you most seriously, as always, is enjoying and connecting with what you’re trying to achieve. There is no point in making yourself run if you hate running and there is no point in racing through your stretches if you’re not paying attention to what you’re trying to feel and achieve during them.

In an ideal world, our bodies would be balanced and able to move easily and freely through movements because everything is correctly aligned, flexible and stable. However, the majority of us have dysfunction around our bodies: the muscles around our pelvis are weak due to the amount of time we spend sitting,  our feet are stiff and lack bounce from squashing them into shoes and pounding around on hard concrete pavements, our ribs are tight from not breathing fully…and so on. So this means we need to spend a little time un-doing our poor postural patterns, and re-learning how to move with ease.

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WHAT TO DO IF YOU GET GLUTEN-ED

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Those of us with food allergies know all too well the side effects from accidentally consuming foods that don’t agree with us.

Despite loathing the instant painful feedback my stomach gives me after consuming something that does not agree with me, I am grateful as many other symptoms people experience require a bit more awareness or detective work. Some people can experience eczema, asthma, brain fog, acne, depression, all of which you wouldn’t immediately associate with what you’ve eaten. This is why it is so important to cultivate body and self awareness and to make changes slowly: my action plan below will help kick start your healing and better direct you towards what is and isn’t working.

THE ACTION PLAN

FOODS TO OMIT

All the obvious ones – gluten, dairy, soya and sugar. Also omit onion, garlic, leeks, cauliflower, cabbage, kale, potatoes, sweet potatoes, fruit and dried fruit.

FOODS TO CONSUME

SUPPLEMENTS

DRINK

  • Filtered water – consume plenty of fresh water to help clean out
  • Organic nettle tea- drink throughout the day

MOVEMENT

Belly massage – massage clockwise in a circular motion around your belly 5 times. Then massage in downward strokes from between your front ribs to your belly button, 5 times. Then massage in downward strokes from underneath your the right side of your ribs (liver)to your belly button, 5 times, Then massage in downward strokes from underneath the left side of your ribs (stomach) to your belly button, 5 times. Then repeat the whole cycle twice more.

Breathing with deep squeezing exhales – Breathe in through the nose allowing the belly to rise, breathe out through the mouth allowing the belly to soften down towards the spine, blow every last bit of air out of your mouth so you can feel your abdominals naturally tightening and your ribs gently squeezing inwards and breast bone dropping. On the inhale visualise the six pack (rectus abdominis) rising, on the exhale visualise the length of the six pack sinking, the deep corset muscle wrapping from the back around your sides and knitting together at the front (like wrapping a dressing gown around your middle) and feel your lower abs drawing upwards fro behind your pubic bone to up out through the crown of your head.

Stretching and twisting – It is especially useful to stretch and massage down the inside and outside of your thigh muscles. This stimulates the blood flow (and therefore healing) to your belly. Using a foam roller is best, but a tennis ball or spiky ball is also great.

Twist, scissors and cobra are three great exercises to help bring healing to your system – find all the cues and descriptions here.

MEDITATION / MINDFULNESS for 1-5 minutes daily

Sit with crossed legs and a long spine, or lie on your back with legs long and arms beside you with palms facing upwards. Simply follow your breath in and out – don’t change your breath pattern, just watch it. Let stillness and calm wash over you by taking your attention inwards. When your mind wanders, when thoughts, emotions, sounds, or physical feelings occur just acknowledge them and let them pass without getting involved and come back to your breath.

 

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THE GYROTONIC METHOD

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This is a piece I wrote for Nourished Journal Edition 2 December 2014 (Made Publishers)

What is the Gyrotonic expansion system?

The Gyrotonic expansion system is an exercise system whose movement principles are similar to yoga, dance, swimming and t’ai chi, but whose main inspiration comes from nature and living things. As such, the repertoire includes every range of movement you can imagine. Your body curves, arches, twists, spirals, undulates, circles, stretches, contracts, relaxes and is fluidly and rhythmically guided by the ever present breath. It feels incredible.

The Gyrotonic expansion system is made up of the Gyrokinesis method, where exercises are performed on a mat and chair only, and the Gyrotonic method where the exercises are performed on custom designed Gyrotonic equipment. Both methods were developed by Juliu Horvath, an ethnic Hungarian whose professional dance career left him with a series of debilitating injuries that he later healed through his movement practise. Thankfully he has gifted his knowledge with the world, helping people of all ages and abilities to fulfill their potential through using their bodies as nature intended.

The philosophy

For Juliu, life is movement – the more movement the more life is expressed, this belief is something I fiercely support. No matter what your situation you want to always breathe life into every cell of your body by tapping into whatever natural movement patterns you can express. Never push through pain or blocks but instead find space and move gently through. Having its roots steeped in nature means the Gyrotonic expansion system can easily access life-giving and healing movement potential. Exercises, for example, mimic how cats’ spines move as they stretch, how tigers run, how seaweed sways, how snakes ripple across the ground, and so on. Gyrotonic takes us away from controlled linear exercise modalities, that are often motivated by fear and control, and into a more holistic space whereby the body, mind and spirit are all aligned and given respect and nourishment.

My experience

As someone who does various forms of movement practice, I can highly recommend gyrotonic and gyrokinesis classes. The repertoire appeals to all manner of intrinsic and forgotten movement patterns, and the smooth gliding machines help facilitate this even more so. I leave a class feeling emotionally, mentally and physically cleansed and strengthened. A body that performs the Gyrotonic expansion system regularly is strong, flexible, agile, aware, able to react with speed and able to deeply relax.

What to expect from a Gyrotonic or Gyrokinesis class

Expect to move with fluidity, with focus on your breath whilst sitting / standing / lying on your front, back and side. You will explore how the spine moves by being guided to arch and curl, or ripple with a wave-like motion. You will feel how the arms and legs connect into this rhythm and how to move and coordinate your body as a whole.

The Gyrotonic expansion system is a complete system of exercising: it builds stamina, flexibility, strength, articulates all joints, gets your heart rate up and improves energy and fluid flow through the body. I promise you will love it.

TUNE IN TO WHAT EXERCISE SUITS YOU

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On my previous blog I illustrated the importance of cultivating a way of living that best connects you with your own individual needs. In this post I will outline three ways that help you choose what form of movement best serves you. The ultimate aim is that every day you can instantly tune in to yourself and hear what it is that your body really needs – rest, strength work, a long walk, an aerobic class, and so on.

TIP 1: WHAT IS YOUR INTENTION?

Whether you’ve worked this out or not, here it is – the motivation behind your chosen exercise has to come from a nourishing place. You cannot expect to feel truly content and have long-lasting results in life if you focus on working out to: lose weight / be different / escape thoughts / control your life, and so on. Because these motivations come from a place of fear and lack, you will always struggle and never feel truly satisfied. It is nature’s law to give you what you put out so watch your thoughts.

This is easily remedied!

Simply reframe and change your language. The aim beyond wanting to lose weight, be different and so on is surely to be happy, to feel good, to be content. So why not focus on these words and outcomes over those heavy, negative ones? This simple reframe of language comes from a place of love and abundance, and as such is a much easier long-term motivator.

So get really clear about why you want to move and use encouraging language. Day-to-day you might feel the need for different types of movement, so without judgement or ego make your decision based on what supports your intention.

TIP 2: WHAT DO YOU LOVE TO DO?

To actualise your intention you need to find what it is you love to do. No point saying you want to work out to be happy then make yourself go for an hour long run when you hate running!

So, sit in a quiet place, close your eyes, breathe. Ask yourself: “if I could be anywhere doing any exercise or movement practise, what would I choose? What kind if movement excites and motivates me?”

There is no one perfect movement practise that suits us all, we all have varied needs, just as there is no “one” way of eating, no ideal job, lifestyle, and so on. So opt out of what you think you should be doing and tune in to what it is you love to do – following what feels good will help you move towards the body, relationship, hobby, job that brings you most happiness.

Some things you could ask yourself when finding out what you most love… do you like being outdoors? Do you like taking risks? Are you someone who has steady energy and a lot of physical strength (favouring running, rowing, aerobics)? Are you someone who has bursts of energy but tires easily (favouring yoga, dancing, easy walking)? Do you like to break a sweat? Do you like to train in a hot or cold environment?

After pursuing what you love you should be left feeling invigorated and happy (certainly not utterly spent and in need of pain relief).

TIP 3: DIP INTO YOUR TOOL BOX REGULARLY

There are some fundamental movements that are always good to do as they act like a reset button for when you feel a little off-kilter or are struggling to connect with what it is you need.

RESET NO.1 – BREATHE

Spend at least one minute each day where you sit in a quiet place and pay attention to your breath. You can simply watch your breath or choose from one of the following guided breath patterns:

  • Breathe in through your nose for 4 counts, pause for 1 count, exhale through your mouth for 4 counts. This is great for everything!
  • Before you eat, breathe slowly and calmly in and out through your nose – great for digestion
  • Breathe in and out through your mouth – great energy booster
  • Close off right nostril, inhale through left nostril. Pause. Close left nostril, release right nostril. Exhale through right nostril, inhale through right nostril. Pause. Close right nostril, breathe out left nostril. Repeat. Great to calm down.

RESET NO.2 – STRETCH

Stretching helps us find space in the body which chemically transfers into helping us find space and perspective in our minds. Think of stretching like a full body yawn, an internal massage for your organs and way to connect back to source. If you know what kind of stretches you love to do then go for it! If not, I have outlined below some of my favourite stretches. If you want to learn more about how to most productively find space in your body please read my previous blog Become Elastic here.

  • Get into your feet –  roll the souls of your feet on a tennis ball, sit on your heels, sit on the front of your feet. Find more foot opening tips here.
  • Standing roll downs – Start standing with your arms hanging losly by your sides, inhale fully and on your exhale scoop your belly gently back towards your spine, nod your chin towards your chest and begin to roll down through your spine until you are folded over looking towards your thighs or knees or feet (depending on your flexibility), your arms will hang loosely with your hands gently dropping towards the floor. The aim here is not to touch the floor with your hands but to simply hang and gently allow your tissues to stretch, relax and open. Relax your feet into the floor, bring your weight into your toes, soften your knees, relax your hips, neck, jaw and eyes. Stay here for 5 calm breaths. Take a full inhale and on your next exhale gently bend your knees deeper and tuck your bottom underneath you in order to rely on your legs to help you roll back up again vertebrae at a time unil you are back up to standing. Now turn your palms to face forward then take your arms up the sides of your body, hold your hands together above your head and gently sway your torsos from side to side stretching through your arms, side ribs and waistline. Release your arms down and stand still for 10 breaths.
  • Twist your spine to energise your system and cleanse your organs  – explained here

RESET NO.3 – MOVE QUICKLY!

Sometimes our nervous and lymphatic systems can becomes a bit sluggish or locked into fear and anxiety patterns that interfere with our natural healthy functioning. Our lymphatic system is the fluid system that runs throughout our body – seeking out, fighting off and detoxing any foreign bodies that may cause harm. Without movement this fluid becomes sluggish and less effective at battling off viruses, toxins and disease (imagine murky swamp water) – this can manifest in anything from cellulite, allergies,  fatigue, or hormonal imbalances. Because the lymphatic system runs linearly, when we bounce up and down it affects change in the fluid super effectively. As you move around quickly, imagine the “swamp water” getting diluted and flushed clean with fresh spring water.

  • Run on the spot as fast as you can for 20 seconds
  • Dance
  • Skip
  • Jump on a trampoline (more info here)
  • Stand and simply hake out your whole body!

BONUS TIP: GET OUT IN NATURE

Whenever I am feeling a little lost or out of tune with things I always trust in mother nature to pave the way to better health, happiness, vitality, strength and well-being. She is of course the reigning force which embraces and connects all life-cycles – humans, plants, animals, water, the sun, the moon, genetic expression, evolution, and so on. When we are all tuned and synchronized everything moves and thrives with the least amount of effort. Unfortunately modern lifestyles result in negative brain patterns then wreak havoc on a number of things including our ability to gauge what kind of exercise we should be taking and when. Sadly we have taken it to both extremes with people who train far too hard, fast and frequently, and people who sit all day and still fail to take the stairs on their way home.

This too is easily remedied by getting out in nature – take a slow walk around  your nearest park or green space taking in everything you can see, smell, hear, sense, touch, taste and so on.

BEAT THE BLOAT: MOVEMENTS TO AID DIGESTION

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Given the standard diet, lack of physical activity and stress level of the general population, feelings of being bloated or constipated are an increasingly common complaint. It is so important that you visit the bathroom (for number twos!) at least once a day – ideally after each meal. If this isn’t the case and you’ve already worked on the obvious areas – taken out all processed food from your diet, increased your exercise, reduced your stress levels and optimised your sleep – then add these 5 easy movement patterns into your daily routine.

How these movements help digestion:

  • They stimulate fluid flow around the whole body, but in particular the gut. This helps stagnant food waste move speedily through your large intestine, meaning your stool won’t be dry and dehydrated from waiting in your bowel for so long
  • They encourage you to breathe! Increasing the depth of your breath and properly utilising all respiratory muscles regulates peristalsis or the wavelike movement that propels food through the gut. This means better nutrient absorption and quicker evacuation of digestive waste
  • They rebalance irregular tissue tension. Releasing tension in a tight lower back and the back of the legs allows the abdominal tissue to more readily engage which releases intra-abdomial pressure; addressing hunched shoulders and a compressed chest opens up the front of the body giving the gut far better space to go more smoothly about its business

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1) BELLY BREATHS

INSTRUCTIONS: Breathe in through the nose allowing the belly to fill, breathe out through the mouth allowing the belly to soften back towards the spine.

CUES: On the inhale, visualise filling your whole body with fresh, clean air; on the exhale sigh out old stale air and any emotions that are no longer serving you. Imagine breathing into the back, front and sides of the body – making space and releasing tension in every joint.

Breathe in for 5 counts, pause for 5 counts, breathe out for 5 counts – repeat for 1 minute.

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2) TWIST

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INSTRUCTIONS: Lie on your back with your legs bent and ‘glued’ to each other – beginners keep your feet on the floor, others take them up in the air, arms wide out to the sides. Exhale – take legs to one side and head to the opposite side, inhale – bring your legs and head back to centre, exhale – go to the opposite side.

CUES: Every time you exhale make sure you gently sink, wrap and lift your abdominals – your shirt should get baggier! Gently massage the spine into the floor as you go from side to side (i.e. no arching the back).

Take the legs from side to side for 1 full minute.

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3) PILATES SCISSORS

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INSTRUCTIONS:

Lie on your back, stretch both legs up in the air, curl upper body forward, exhale – pull one leg towards you and stretch the other one away, exhale – swap to other side, repeat.

CUES:

Really emphasise the exhale – you should hear the breath being blown out through your mouth and see your belly sinking back towards your spine. Keep shoulders soft and collarbones wide. Feel the middle to lower spine gently massaging into the floor, stretch open through the back of the leg that is pulled towards you and the front of the hip of the leg stretching away. Think of the reaching the crown of your head and your toes up to the ceiling – always think of making space throughout every joint, avoid compressing and tensing.

Scissor the legs for 30-60 seconds

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4) YOGA COBRA

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INSTRUCTIONS:

Lie on your front, forehead resting on the floor, arms bent hands at shoulder height, palms down. On an exhale gently roll your shoulders back, press lightly through your hands and pull your breast bone forward so that you lift your upper body away from the floor. Inhale to bring the spine back to the floor. Repeat.

CUES: Keep your abdominals drawn gently up towards your spine. Use your lower abs to gently tuck the pelvis under to avoid compressing into your lower back – do not squeeze your butt! This movement is about opening the chest wide and getting your upper back to move; you shouldn’t feel any discomfort in the lower back. 

Cobra for 30- 60 seconds

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5) THE MARVELLOUS MOVING CAT

All cues and tips here!

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EXTRA HELPFUL TIPS

  • Sit upright when you’re eating! How can you expect your food to move through your system if you’re hunched forward over your plate squashing the life out of your guts? Sit tall, give your belly some space!
  • Wait an hour after eating to do these movements as you want your blood to go into your belly to get those intestinal contractions going, rather than into your heart and muscles
  • Avoid drinking at the same time as eating – save your sips for 30 minutes before, or an hour after eating to avoid diluting the digestive enzymes needed to help break down your food
  • Take probiotics after a meal or eat fermented foods with your meal to help balance out gut bacteria and encourage better breaking down and absorption of your food
  • Consider these emotional connections to constipation – “where are you holding on in your life and what would happen if you let go? What might happen to your work or relationships if you released control and let things happen spontaneously? What is needed for you to have a greater trust in the unknown?” Read more about the emotional / digestive connections in Deb Shapiro‘s Your Body Speaks Your Mind

Recipe: HOT CROSS BUNS (gluten, grain & dairy free)

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Tis the season: indulge in this delicious paleo-friendly recipe for hot cross buns this Easter. Free from gut-irritating gluten grains, artery hardening hydrogenated vegetable oils and the mind twisting sugar! These were a total hit with many readers last year so I’m re-posting! Enjoy!

 

Ingredients:

3 cups of ground almonds or 2 cups of ground almonds and 1/2 cup of coconut flour

1/2 tsp baking soda

1 pinch of Himalayan or sea salt

1/4 cup of coconut oil (melted)

2 tbsp honey – ideally raw or locally produced

zest of 1-2 oranges (depending on how much you like that citrus zing!)

1/2 tsp of vanilla essence

2 organic eggs

1 tsp cinnamon

80g of dried cranberries or barberries or sultanas (make sure they are 100% berries with no vegetable oils!)

25-50g or dark organic chocolate (no less than 85% cocoa!)

Preparation:

Preheat oven to 160C

Combine all ingredients and mix well

Roll into small bun shapes – about 14 small portions and place on a lined baking tray

Bake for 20-30 minutes, or until golden

Melt some dark chocolate and paint on the crosses!

Happy Easter!

HELPING TO HEAL ANXIETY

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I have previously written about stress but today I am dedicating this blog to a more specific kind of stress – anxiety. Whether you suffer from OCD, phobias, an overactive brain, panic attacks or destructive mental chatter I want you to know there are many things you can do to help manage, clear and realign these unhappy behaviours. Self-healing does exist if you want, believe and trust you can feel better AND if you commit to taking positive action. If you take medication please always consult your Doctor before making any changes.

Feeling uncertain is natural but responding with over-stimulated anxiety is not. Below I have outlined 8 tips which if slowly implemented over a month will absolutely help to ease and reframe the situations that bring on anxiety. You can come back to your natural state where you can calmly stop, consider and make a decision you feel confident about. Life is always uncertain but this is no reason to become fearful. Read and implement the following tips and feel better.

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3 QUICK GO-TO TIPS

1. Stop. Take five slow, deep breaths in through your nose and out through your mouth

2. Expand your vision – make sure you can see what is below, above and either side of your focal point

3. Get out of your head and into your body, become a silent witness to your thoughts as if watching a passerby. No judgement

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10 LONG-TERM TIPS TO COMMIT TO EVERY DAY

If you truly want to dissolve your fear and recover the happy, calm and confident you, commit to following these tips. Get out your diary and schedule in time each day to learn and practise each tip, so that in a month’s time you have them down! 

MOVEMENT

1) Neck and upper-body stretches.

When you are tense in these areas, the brain takes it as an indication that you’re about to go into some kind of battle and floods the body with stress chemicals such as adrenaline. Increasing the blood flow, and thus relaxation around these tissues, helps reset the nervous system back into cruise-control by flooding the body with relaxation chemicals and endorphins.

MOVEMENT: Sitting or standing nice and tall: turn your head from side to side 10x, tip your head from side to side (ear to shoulder, keeping your shoulders still) 10x. A detailed description and images of other key stretches can be found here.

2) Six gentle hip rolls  – lying down

Gently rotating the lower spine helps to free up any tight lower back muscles which may be attempting to hold everything together in an anxious scared fashion. Freeing up the middle and lower back, and around the hips, helps calm the nervous system by massing into the kidneys (our organ that holds fear) and the adrenals (where our stress hormones are produced). Twisting also helps relax and calm digestive system or our “second brain”. Remember the gut has more neurons than the brain, so is often expressing fear, stress and anxiety.  You can stay in the twist for 5-10 slow calm breaths then slowly drag the legs back to centre using your abdominals.

MOVEMENT: Lying on your back, legs bent, feet and legs together: exhale, take the legs over to one side, stay here for 3 rounds of calm breathing, then on an exhale gently drag your legs back to centre using your abs. Repeat to the other side. You want to do around 3 to each side.

3) The Moving Cat Stretch

Flexion, or forward-bending, is very calming on the nervous system – closing off and resting the areas of the body such as the hips, lower back, neck and throat that signal us to be on high alert. The sphinx/last part of the movement  connects you into your centre line helping you feel strong, aligned and clear.

MOVEMENT: On all fours, hands under solders, knees under hips. Curl your spine into an angry cat shape – so you should be looking at your pubic bone and your pubic bone should be looking at you. Keep this shape as you move your butt back to sit on your heels. Keep your hands planted in the same spot. Place your palms and forearms on  the floor parallel to each other, roll your shoulders back and lift your chest – sphinx position. Travel the sphinx forward until your head is in-line with your hands then gently press up lengthening the arms to the beginning position. Get all the details here.

FOOD CHOICES

4) Avoid:

Food and drinks that stimulate or suppress your mood. These may feel good in the moment but long-term they will hinder true anxiety healing:

Sugar, caffeine, gluten grains and alcohol.

5) Fill up on:

Foods and liquids that help to calm and support your nervous system. These food and drink choices will be rich in good quality fats, proteins and B vitamins:

Organic vegetables, fruit, eggs, grass-fed meats, wild fish, small amounts of gluten-free grains (quinoa, rice, millet, buckwheat), coconut oil, avocado oil, olive oil, lard, ghee, herbal teas, freshly pressed/made vegetable juices and smoothies, water. Here is a basic list of the most nourishing healing foods.

All of the breakfast, lunch and dinner recipes on my site are perfectly suited to supporting this healing.

AWARENESS

6) Five gentle belly breaths

Notice how you are breathing – is it shallow and stifled? Try the following exercises once an hour while you’re sitting at work, on the train, in traffic…wherever suits! Of course you can also do this lying down. Breathing in through the nose and deep into the belly sends a calm message to the brain and body tissues allowing them to shift the chemistry and nervous system into a calm mode. Breathing out through the mouth helps to detox and expel the metabolic waste and negative or fearful emotions you may be swallowing down. Treat breathing like a calm internal massage for all of your tissues – your bones, muscles and organs. Read more here on swapping stress modes. And read more here on breathing.

INSTRUCTIONS: Breathe in through the nose allowing the belly to fill, breathe out through the mouth allowing the belly to soften back towards the spine. On the inhale visualise filling your whole body with fresh, clean air and on the exhale sigh out old stale air and any emotions that are no longer serving you.

7) Practise mindfulness 

Mindfulness is an activity of attention. Normally you sit in a comfortable, quiet place, close your eyes and purposely focus your attention on your breath and on the present moment – accepting all that arises without judgement. This is incredibly calming and invites space and perspective which helps reorganise and reframe any negative or fearful thoughts or behaviours you may be experiencing.

INSTRUCTIONS: Sitting there you want to bring awareness to the now, notice what’s going on – attend your life. Inevitably when left to itself the mind races through all kinds of thoughts, this is totally normal. When you find your mind wandering just return to your breath and to being the “watcher” of those thoughts – attending is more important than what you are paying attention to. Uncomfortable emotions can arise such as fear, anger, resentment, guilt and shame but you can find the courage to watch them take their course instead of being skipped past or buried. Trust that in doing so they will dissolve and be replaced with new patterns that are better aligned with your true self: with continued practice you will quiet the mind and slip into the space between thoughts, the space where you can reclaim your life. Read more here.

8) DAILY AFFIRMATION: 

Try to come up with an affirmation you can repeat to yourself at any moment you may feel your anxiety creeping in – or even make it part of your morning ritual. Have it be something that resonates with you and exudes a sense of calm and inner strength. Below is one from Gabby Bernstein that I particularly like:

‘Today I witness my ego in action. I patiently look upon my false perceptions with loving lenses. I no longer believe in this fear. I am no longer attached to this fear. Though it may seem real in the moment, all I have to do is witness it without judgement to be reminded it is not true” – Gabrielle Bernstein

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ADDITIONAL HELP

Alternative therapies:

  • Emotional Freedom Technique / EFT / Tapping

I cannot promote this therapy enough – you can use it to work on all manner of ailments but I find it is particularly incredible when dealing with anxiety as it is so quick acting.

“EFT, otherwise known as Emotional Freedom Techniques, is a type of Meridian Tapping that combines ancient Chinese acupressure and modern psychology. It utilizes the body’s energy meridian points by stimulating them with your fingertips – literally tapping into your body’s own energy and healing power”

EFT very much aligns with my own belief that you cannot separate the mind and the body. When you are anxious your whole body feels the fear – your chest tightens, eyes widen, and so on. If you don’t acknowledge this fear and instead choose to shove it down and ignore it you will create an energy imbalance in the body that will eventually make its presence known, be it through ill physical or mental health. Tapping helps to restore and balance the body’s energy that has been disrupted by past traumas, negative emotions and physical symptoms.

I was first introduced to tapping about 10 years ago when I was studying for my Pilates exams and becoming anxious about balancing the workload and fearing I was going to fail everything. After two sessions my anxiety and fears had dramatically reduced. Because the technique is so easy to learn I was able to practise the tapping whenever I felt anything creeping back and as a result have not experienced such intense fear around this issue since. If you are interested in clearing anxiety patterns without having to pull apart and psychoanalyse your life then I really encourage you to watch this video and learn more about how it works.

  • Neurological Linguistic Programming (NLP)
  • Cranial Osteopathy
  • Acupuncture
  • Reflexology

Supplements:

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“In the midst of movement and chaos, keep stillness inside of you.”

Deepak Chopra

PRIMAL MOVEMENT 3: LUNGE

Push, squat, pull, lunge, bend, twist and gait are all movements intrinsically encoded into our bodies and contribute to our overall health and well-being. They demand strength and control and we MUST keep performing them despite the many modern conveniences that have us avoiding them. Unfortunately most of us can no longer execute these movements in a healthy way due to tension patterns, weakness, old injuries, poor co-ordination and a host of other factors. So it is of utmost importance that you not only understand why these movements are so important but also how to perform them in a safe and effective manner. There is no point in just battling through blindly. Take time to read this post, put yourself in front of a mirror and use these images to guide you.

In this post I will illustrate the third primal movement pattern: LUNGE(Click here to read Part 1 – PUSH and  here for Part 2 – SQUAT)

LUNGING

Lunges are another essential movement pattern that contributed to our successful nomadic roaming and evolutionary dominance thousands of years ago. Lunges are fundamental to everyday movement – they directly improve the performance of walking, running and climbing. With the amount of time we spend sitting in modern life (which creates weakness, illness and low energy levels) the lunge is one of the most effective movements to restore flexibility and strength in our hips, thighs and lower back – so get up and get moving!

Lunges are great for the whole body but are particularly beneficial for the quadriceps, glutes, hamstrings, calves, abs and spine. Thus said they improve:

  • Posture
  • Metabolism
  • Control
  • Balance
  • Co-ordination
  • Symmetry between both sides of the body
  • Fat burning and muscle tone

HOW TO LUNGE

Start off simple with my first step below – static lunges. Move with mindful intention and attention: understand and allow your body to relearn how to lunge correctly. Once you have set the blueprint of a healthy lunge into your neuromuscular system then move onto the next steps.

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KEEPING READING UNTIL THE END FOR THE ALIGNMENT CUES

STEP 1: Static lunge

Begin standing with your hands on your hips or loose beside your body, take a big step forward and hold.

Point both feet, knees, hips and shoulders straight ahead. Have your spine absolutely upright as if you were standing. Eyes looking straight ahead. This is your beginning position:

IMG_5778

Bend your back leg aiming your knee straight down to the floor, straighten up the back leg a bit, bend again to the floor. Repeat x10, then repeat with the other leg in front.

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STEP 2: Walking lunges

Step one leg forward, bending both legs – push from the back foot and bring the back leg forward stepping straight into your next lunge. Repeat x10 on each side (you may need to walk around the room if you don’t have the space to walk in one long line)

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STEP 3: Swing-through lunges

Stepping forward and backward lunges. Step one leg forward into a lunge, take that same leg backwards and bend into a lunge, take the same leg forward and bend into a lunge. Repeat x10 then swap sides.

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STEP 4: Deep stretch lunges

Begin in a squat position with arms forward:

x19

Step one leg back, shooting the arms backwards and stretching the back leg. Bend the back leg and step it forward into the squat position again. Repeat alternating to each side x5.

x15

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CUES:

  • Connect your front foot firmly to the floor but have slightly more weight in the heel.
  • Spread the toes of your back foot and press through the floor to help bring you up and down (step 1) or forward and back (steps 2-5).
  • Point your knees over your second or third toes – never ever let the knee knock inwards/point over the big toe.
  • If your knees feel uncomfortable make the angle of your front leg be 90 degrees / have your heel under your knee as opposed to your toes
  • Keep your head on top of and in line with your pelvis – whether you’re upright (step 1-4) or on a diagonal forward (step 5)
  • Draw your abs into your spine and draw your head up towards the sky.
  • Keep your collarbones wide and shoulders wide.
  • Find the opposition between pressing your feet to the floor vs drawing your head to the sky – this contrast will help to maintain healthy space around all joints while also building strength throughout your body.
  • As you move think of being light, fluid and elastic – never heavy footed or compressing / sitting into your joints
  • If you want an added challenge perform all steps while holding light hand weights then advance to heavier weights or kettle bells.