Navel radiation

CONNECTING TO YOUR NAVEL
Navel radiation is a lovely concept created by Bonnie Bainbridge Cohen and beautifully illustrated by Donna Farhi in her book Yoga, Mind, Body & Spirit. She expanded on the method further in her yoga immersion, Origins of Alignment, which I had the honour of attending in Dublin last June. Sometimes, when we extend through our limbs they become disconnected from our body. Navel radiation explores the idea of movement rippling out from the navel to our six limbs (head, tail, arms and legs) – on an inhale, and contracting back to the navel – on an exhale. She also goes on to explain the optimum quality of the belly. It should be buoyant and elastic, rather than hard and rigid, or loose and slack.

EXPLORING NAVEL RADIATION IN YOUR PRACTICE
When you start to explore navel radiation it can help to visualise the form of a starfish, and soften your movement to reflect the simplicity of their movement.

Start by establishing your breath in the belly. It can help to lie on your back with your knees bent, feet mat distance and knees knocked together. Softly pace your hands on your belly, fingers facing down towards your pelvis. On an inhale, feel the belly expand, your hands gently part, your pelvis tilt up and you lower spine arch slightly. On an exhale, feel your belly contract, your hands join together, your pelvis tilt down and your lower spine flatten slightly.

Once you have made a connection with the breath in your navel area, start into your asana practice with some Surya Namaskara/Sun Salutations – continuing to bring your attention to the relationship between your navel and your six limbs. Observe where your movement initiates from and follow its journey and its parallel link to the breath. When your breath is calm and soft your movement follows this pattern. When your breath is held or racing the movement becomes difficult and disjointed.

Finally Donna Farhi also talks about the quality of movement within the asana. Even if we hold our asana for a few breathes there is natural oscillation of movement through the body initiated from the natural movement of the breath. Stay close to this subtle movement and continue to explore and amend your asana to find the effort and ease.

Try the sequence above, even if you only manage to find the link for one or two asana explore how it changes the quality of your practice and the relationship between breath and movement.

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Ruth Delahunty Yogaru

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.

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