Hypnotherapy, helped me to focus on the important things in life and to enjoy the things I had missed so much.  I now feel grounded, relaxed and ready to enjoy, whilst more understanding of others.

I am enjoying having back the old me.  Forward, Forward always forward.    Emma Radcliffe on Trent

Benefits

This asana helps develop physical and emotional balance

What is tai-chi?  Is it a martial art, or a weight bearing and moderate intensity cardiovascular exercise,  or a form of relaxation promoting therapeutic and health benefits,  or an ancient Chinese discipline that integrates mind, body and spirit?  Well you would be right in thinking that it is all of the above.

Today we are going to look purely at the health benefits that you might gain from regular practice.  But first lets look at the proof of how long it has existed.

The reason that Tai-Chi is a credible health system is that history states that as far back as 5000 years ago, The Yellow Emporer ordered Yin Tang to perform “the grand dance for the enhancement of limbs and the curing of diseases of the people”, we now know this to be Tai-Chi.   168BC  “Dao Yin” exercises were first published to prevent and treat disease

In the sixth century AD Shao Lin Chuan developed an exercise system for monks in poor health and in the twelth century the founder of Tai Chi, Chang Sang Feng, – a Taoist Monk of Wu Tang Mountain witnessed a crane attacking a snake.  The snake won – using yielding techniques and the principle of circular action.  It was then in the seventeenth century that Tai-Chi was developed as a martial art.  So chinese health exercises have been around and used for promoting health far longer than being used as a martial art.

There are many different styles of tai-chi and their names are usually named after the family who created it.  I myself practice Grand Master Cheng Man Ching who adapted the long Yang style because of ill health.  He was diagnosed with 3rd degree tuberculosis, so he cut down the repetition from the 106 step Yang style to 37 steps now known as Cheng Man Ching and used this to control his illness.  He was born in 1902 and died in 1975.  He wrote medical books on gynaecology, cancer, orthopaedics and was Master of the Five Excellences, Poetry, Calligraphy, Painting, Tai Chi and Traditional Chinese Medicine.  He also called himself  “The Old Child Who Never Tires of Learning”, he was a very spiritual teacher.

Some of the benefits from practicing Tai-Chi are:-

• Studies show that regular practice has reduced the risk of falls in the elderly by 47.5%
• Helps to lower blood pressure
• Reduces arthritic pain
• In Tai-Chi we exercise almost every muscle in the body in a gentle way
• It increases mobility in joints
• Improves mind concentration and memory (this tends to fade as we get older)!
• Improves lung capacity and breathing
• Massages all the internal organs, stimulating them to perform better
• Brings about peace and relaxation, in turn reducing stress
• Improves digestion and circulation
• Gives you energy rather than depletes you
• You take control of your own health

There is no doubt that the regular practice of Tai-Chi will rejuvenate and energise your whole system.   Its practice is based around Traditional Chinese Medicine and works on the whole of the Meridian system (pathways around the body) which transports Chi (life force energy).  It will balance Chi (energy) where there is a blockage or where it is depleted.   It is not just a set of exercises that looks a bit slow!

These exercises are very powerful and if you are just fed up with feeling below par either with physical discomfort or mental unrest then come and try it for yourself.  Pick up the phone and get a step closer to becoming healthier and happier.

Article by Karen Green (c)  Please ask for permission if you wish to use this article in any way.  Thankyou

Have you ever decided to lose weight, cut down or stop drinking alcohol or smoking only to find that your willpower fluctuates and fades?   One minute you feel strong and determined to resist and the next you feel weak and vulnerable to failure.

The most difficult way to change a habit is by use of willpower alone. Like most things we try to resist, as soon as we think of it we immediately want to do the thing more!  Ever tried to diet only to find you end up eating more, tried to stop smoking and smoked more!  What about alcohol, you promise to only have a couple at the weekend only to find you end up drinking more than you did before!

How much time and money have you wasted on the latest fad diet, amazing diet pills or piece of equipment that’s going to whip those abs into a nice six pack and drop a couple of  clothes sizes in no time at all!  Strange how those surplus pieces of home gym equipment make a nice clothes horse!!

There are countless methods on the market today. From the latest programmes, fake fags, fake food, gadgets, chewing gums, pills, potions, lotions, patches, books, tapes, and exercise equipment etc.  Some work but most fail.

Hypnotherapy works because:-

• It eliminates the desire rather than fighting to resist or overcome.
• No willpower needed
• Focuses on your past successes and anchors these to your desired positive goals, rather than focusing on  “giving up or losing something”
• Gets to the root cause and re-programmes the subconscious mind to take control and make healthier choices, naturally and easily.
• Releases old negative programmes which might be sabotaging your success.
• Individually tailored treatments
• Gives you tools to use for your lifelong success
• Natural and safe

Most of you will be familiar with yoga for improving flexibility and as a way to help you relax and cope with your life “stuff”.   This is a very accurate assumption but what most people don’t realise is that it is also a great way to improve your cardiovascular fitness, strength and weight loss.   I know we associate this mainly with sports like running, squash, aerobics etc, those exercises that make you breathless and sweaty.

Well the good news is you don’t have to run a marathon or play squash and feel exhausted to improve your cardiovascular fitness.   The interpretation of cardiovascular exercise is often misleading.    Cardio (= heart) Vascular (=  blood, veins,  arteries).   Did you know that slow repetitive movements and even holding static yoga postures can improve the efficiency of your cardiovascular system?
Regular yoga practice designed for fitness and strength along with a healthy eating plan can significantly help to lose weight.

It is also little known that relaxation can also help weight loss! When we are stressed our adrenal glands are overworked and we also  produce more cortisol which may promote weight gain and can also affect where you put the weight on.  Some studies have shown elevated cortisol levels cause more fat deposits around the abdomen which is strongly correlated with development of cardiovascular diseases.  By practicing relaxation techniques this will allow hormone levels to stabilise thus making it easier to lose weight,  just by letting go and doing nothing!   How great is that!

The Mind and Body yoga classes are the longest running classes in the area and we are experts in the field of Holistic Health.  We run classes in Bingham, Radcliffe, National Water Sports Centre, Holme Pierrepont and East Bridgford.  Join one of our classes now and see how your fitness improves with flowing yoga sequences which will challenge you but without the exhaustion!

Article by Karen Green (c)  Please ask permission if you want to use this article in full or in part  Thankyou

With the rise in use of computers and commuting long distances to work neck and shoulder pain seems to be on the increase.

If we look at the model of the head, neck and shoulders we can liken the head to a ballbearing (weighing on average 8-12 lbs) balancing on top of the neck and being held in place by muscles from the shoulders (scapula, head of humerus (arm bone) and clavical (collar bones).   These muscles are working against gravity to keep the head in a central position over the neck.  Spending long periods of time at a computer or steering wheel will over a prolonged period of time cause neck/shoulder problems.    The reason is that we are not meant to be still for long periods of time, we are built to move.

Even if you have your work station ergonomically checked so that you are sitting in the correct position with your computer at the right height, with the correct seat height etc, it may be more comfortable for a while but over a period of time you will undoubtedly experience neck and/or shoulder pain.   If you do not experience neck or shoulder pain other symptoms arising from this area i.e. headaches, trapped nerves, tiredness may occur.   These could be arising from seized up joints in the neck as a direct cause.   In a seated position with the arms held out in front the muscles around the shoulder blades and upper back have to be partially contracted to hold up your arms.  This is where the problem begins because these muscles are fixed in this position, also you may not realise it but often the head protrudes forward to the screen and those muscles have a hard job trying to pull your head back to where it should naturally be.

Inactivity of these muscles causes immobility of the neck particularly in C7 which is the bottom vertebrae in the neck and takes most of the weight of the head.   If C7 becomes compressed this can cause a whole host of symptoms.

We need movement to keep everything working, like if you get your old pushbike out of the shed that you haven’t moved for a long time, the first few peddles will be stiff and difficult to move.  The more you peddle the looser and free it will become.   This is why you should take regular breaks from your workstation/car and move the neck, shoulders, arms, chest and back.   There are many yoga poses that can help alleviate muscle aches and pains and improve mobility and stretch out tight muscles.   Prevention is always better than cure.   Even 5 minutes worth of exercises will help enormously.   Try to move the body at least every hour, get up out of your seat, walk around, and stretch.   In the long term it will be much more productive as you won’t have to take time off work with a bad neck!

Asanas recommended for neck and shoulders:-

1. Slow shoulder rolls backwards and forwards
2. Slow neck rolls from site to side (sweeping chin down and across chest left and right)
3. Slow side to side ear to shoulder stretches
4. Chin to chest (allow gravity to stretch back of neck)
5. Eagle Posture (arms only)
6. Seated Spinal twist
7. Chest Opener (place hands in base of back and squeeze elbows together)

Bring yourself to a kneeling position on your mat, with your big toes touching and your knees about hip distance apart. Inhale and lengthen through your spine. Exhale and begin to bend forwards taking your forehead down towards the floor in front of your knees. Alternatively, you can make soft fists with one or both hands and gently rest your forehead on your fists if it is more comfortable to do so.  Lengthen through the back of your neck, open the backs of your shoulders and allow your belly and chest to relax down towards the floor between your thighs. Take your knees slightly apart ro give you more room to breathe. Relax your arms by your sides with your palms facing upwards, hands down by your feet. Breathe and relax, feel the posture deepen as you release the back of your body and just let go.
Child’s pose is a restful pose, so relax here for a few minutes. To come out of the pose, bring your hands to the sides of your knees, inhale and press through your palms into your mat and slowly raise the chest and shoulders back up into an upright kneeling position with your sit bones resting comfortably on your heels.
Benefits: Gently stretches the hips, thighs, and ankles, Calms the brain and helps relieve stress and fatigue. Relieves back and neck pain when done with head and torso supported.
Contraindications and Cautions: Diarrhea, pregnancy, Knee injury, Avoid Balasana unless you have the supervision of an experienced teacher.
Variations: To increase the length of the torso, stretch your arms forward. Lift your buttocks just slightly away from your heels. Reach the arms longer while you draw the shoulder blades down the back. Then without moving the hands, sit the buttocks down on the heels again.

Start by lying down on your front, with your forehead resting on the floor and your hands in front of, or under your shoulders, with palms flat on the floor. Inhale and lift yourself up using your back muscles, slowly lifting your head, neck and shoulders. Then push up through your hands and lift your body higher and arch your back, spread the arch equally from your lower back up to your neck, as if taking it around a large beach ball. Keep your elbows bent and tucked in to your body.  Drop and squeeze your shoulder blades together as you exhale. Look forwards or up to the sky as you continue to breathe. Your pubic bone and hips should maintain contact with the ground. To come out of the pose slowly lower yourself back to the ground one vertebra at a time and turn your head on one side to rest.
PHYSICAL / MEDICAL BENEFITS
Cobra extends the spine, increasing its flexibility and strength, relieving backache by stimulating circulation and nerves. It opens the chest, heart area and lungs, improving blood circulation and breathing, so is good for relieving symptoms of asthma. It stretches the entire front of the body.  Tones the abdomen and buttocks and strengthens the arms and back muscles. Also massages abdominal organs, particularly kidneys, adrenal glands and liver, improving appetite, digestion and elimination. Good for circulating prana around the body, so reduces tiredness.
MENTAL / EMOTIONAL BENEFITS
Cobra reduces stress and anxiety. Opening the chest leads to opening up the emotions allowing you to let go. Visualisation – to assist in opening up and let go of your emotions visualise a cobra shedding its skin and rejuvenating.
CONTRAINDICATIONS
People with hernias, peptic ulcers, hyperthyroidism or intestinal tuberculosis should only perform this posture under professional advice.Avoid during pregnancy
SPIRITUAL / CHAKRAS
Sacral chakra Swadhisthana chakra – located 1 to 2 inches below the navel – responsible for intuition, creativity and promotes a sense of belonging.