The second brain

THE ENTERIC NERVOUS SYSTEM
Butterflies, gut feelings, gut instinct, gutsy, gut reaction, listen to your gut, that takes guts – our gut definitely seems to have a will of its own. In fact it is considered to be the ‘second brain’. The enteric nervous system of our digestive system does much more than just process our food – it absorbs nutrition and distributes it throughout the body; removes toxins from our system; 80% of our immune system is located in the gut and 95% of serotonin (the happy hormone) is produced in the bowels.

WHEN THE TWO BRAINS LINK
Gut health also has a strong link to our moods and emotional well-being. Stress leads to gut issues and similarly gut issues lead to stress. Scientists are exploring the link between optimum gut health and emotional well-being. Research is also being done into incorporating gut health into therapy for conditions such as anxiety and depression.

A balanced gut helps balance our emotions. So how do we balance our guts? Through good food and listening to how different foods make you feel; incorporating some movement into everyday and stress management.

YOGA & GUT HEALTH
Yoga promotes good gut health by stretching and compressing the whole digestive system. Yoga is also known to reduce stress by stimulating the parasympathetic nervous system through breath awareness; slow mindful movement and repetitive flows which allows the mind to quieten.

BACKBENDS
Backends compress the digestive system bringing fresh blood flow – for cell regeneration, boosting the immune system, stimulating the nerve ends of the enteric nervous system. Click this link to get a full list of backbends.

TWISTS
Twists massage the digestive system aiding maximum nutrition absorption and toxin elimination. In yoga we twist to the right first to stimulate the ascending colon first, twisting to the left after, to stimulate the descending colon – aiding regular elimination and toxin removal from the body. Click this link to get a full list of twists.

Click on the sequence above to support your the second brain of the enteric nervous system and explore the effect it has on your mood. Try the Immune System Boost sequence to keep you fighting fit through the winter months and the Stress Relief sequence which also incorporates some twists and backbends.

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Ruth Delahunty Yogaru

Christmas stress relief

STRESS & THE IMMUNE SYSTEM
Stress is fast becoming an epidemic in modern society, and the main cause of increasing health issues. Stress compromises our immune systems and makes it harder to fight diseases. The immune system is already under constant attack from external toxins that bombard our system from the air we breathe; the water we drink; the processed foods we eat; the personal care and household products we use; and the computers and phones we spend most of our waking hour in front of.

SYMPATHETIC NERVOUS SYSTEM
The two nervous systems – the sympathetic and parasympathetic – both have their purpose. The sympathetic nervous system causes the fight or flight response. It raises our blood pressure and heart rate; our muscles tense ready for action; the digestive, reproductive and organ system function decrease to increase the blood flow in our limbs. The problem comes when stress puts us in this heightened state of alert all the time the system starts to break down.

PARASYMPATHETIC NERVOUS SYSTEM
The parasympathetic nervous system causes a relaxation response in the body and has a very calming effect on the system. Blood pressure and heart rate decrease; circulation  increases to the digestive, reproductive and organ systems and function returns. The mind calms and relieves stress, anxiety and muscle tension.

YOGA & STRESS
One of the main reasons which brings people to yoga is stress. Yoga stimulates the parasympathetic nervous system through breath awareness; slow mindful movement and repetitive flows which allows the mind to quieten.

BACKBENDS
Backbends are energising – they stimulate the digestive system; stretch and expand the lungs and help relieve chronic pain. The digestive system (enteric nervous system) produces 95% of the serotonin (the happy hormone) of the body. Backends compress and stretch the digestive system – stimulating serotonin production and helping to counteract symptoms of depression, anxiety and stress. Click this link to get a full list of backbends.

FORWARDS BENDS
Forward bends are very grounding and relaxing – stimulating the digestive system to boost the immune system; removes toxins from the body and compressing the organs in the trunk of the body which bring new blood flow and oxygen. They also relieve symptoms of sinusitis, insomnia, headaches, anxiety and stress. Click this link to get a full list of forward bends.

TWISTS
Twists are warming and energising – stimulating the parasympathetic nervous system and relieving stress and tension. They also relieve constipation which helps the body stay toxin free. A good judge of a toxin free system is at least one ‘elimination’ a day! Click this link to get a full list of twists.

Click on the sequence above and find some quiet time for yourself over the Christmas period. Take a few extra breaths in your backbends, forward bends & twists. Mix it up with the Immune System Boost sequence to keep you fighting fit through the winter months.

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Ruth Delahunty Yogaru

Immune system boost

YOGA & THE IMMUNE SYSTEM
You might notice, at this time of year, a natural urge to move towards certain asana in your home practice, and these same asana cropping up in sequences your yoga teacher guides you through in class. This is no coincidence! Our bodies are more intelligent than we give them credit for. Nature is in tune with the seasons, and sometimes we forget we are part of nature. When winter moves us into darkness and colder weather it is time to explore grounding (forward bends & seated) and warming asana (twists & inversions).

Late nights, Christmas parties, foods you may not usually indulge in and the mayhem of Christmas prep – all put a strain on our immune system. Yoga stimulates four systems which boost our immunity – circulation, digestion, nervous & endocrine. Twists and inversions tick all four of these boxes. The practice also brings our attention to the breath – expanding and slowing our breath down soothes the nervous system and helps our lungs fight off respiratory infections over the winter months.

TWISTS
Twists massage and bring fresh blood flow to all the internal organs – stimulating the digestive system for maximum nutrient absorption; the liver and kidneys to remove toxins; and the lymph system which supports white blood cell production. It also stokes your internal prana (life energy) generator and helps you stay warm from within over the colder periods from within. Click this link to get a full list of twists.

INVERSION
Inversions can evoke different responses. For many of us turning the world upside down can be a bit daunting and make us feel quite vulnerable. But you don’t have to spend your day Instagramming yourself in handstand to take an inversion! Inversions are any asana where the heart is above the head – standing forward bends, Adho Mukha Svanasana/Downward Facing Dog, Setu Bandha Sarvangasana/Bridge and of course the lovely restorative Viparita Kiranai/Legs up the wall. Inversions get the blood flowing through your whole body – stimulating the digestive, nervous & endocrine systems. They also relieve stress and help with infertility, insomnia and sinusitis. Some inversions are grounding (forward bends, shoulderstand & headstand) and others are energising (handstand & peacock). Click this link to get a full list of inversions.

AMRITI
In yoga philosophy it’s said that there is a fluid secreted by the pineal gland in the head called Amriti, also known as the ‘fluid of immortality’. In our everyday upright position the Amriti flows down the body and is burnt up by prana energy. Inversions pool the Amriti back into the crown of the head and bring with them regeneration and vibrant health, allowing us to experiencing life at a higher resolution. This is a lovely idea and it's easy to see why inversions are considered the king of all yoga asana! Practising any of the inversions on a regular bases definitely brings a yoga glow to your complexion and gives you a different perspective on the world.

No article about boosting the immune system would be complete without mentioning the relationship between stress and its effect on the immune system. Stress-related illness, ranging from the common cold to obesity, heart disease and depression, are unfortunately rapidly increasing. It is well documented that yoga has a very calming and grounding effect – reducing stress, anxiety and tension in the body, a topic warranting a post of its own which will follow soon.

Click on the sequence above and try to get onto your mat as often as you can over the coming months to support your immune system. Just 10 minutes of Surya Namaskara/Sun Salutations over the festive period and into the new year will make a difference you'll notice.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru