Teen Yoga

   Stressed-out Formby teenagers are being offered a chance to chill out with a new Teen Yoga class.

The pressures on young people today are enormous and as a pastoral support tutor in a sixth form college I have noticed that there has been a rapid rise in the number of students coming to my office with anxiety related issues. This inevitably impacts upon their ability to work and ultimately, realise their potential.

Last year I decided to gain additional qualifications to teach Mindfulness and Yoga to teenagers and completed a teacher training course with Teen Yoga UK. I am also certified to teach Mindfulness to young people after completing the Mindfulness in Schools programme (MISP) at Bangor University.

Research by Teen Yoga UK and Leeds University has found that students who take part in regular yoga classes notice a clear shift in the state of mind from stressed to calm. There is also evidence to show there is an increase in concentration, confidence and improved sleep.

In my classes I incorporate mindful practices with yoga postures to enable students to develop techniques they can use both inside and outside the classroom.

I tell the students that I can’t stop difficult things happening in their lives but I can help them to respond in a different way. Yoga and Mindfulness explores ways to respond rather than react and therefore, helps young people make better choices and take the best care of themselves.

The classes will begin at Holy Trinity Workshop every Thursday between 6.10pm and 7pm from February 25th.A six week term costs £21. All equipment is provided but students are free to bring their own mats.

For further details call me on 07808 800 681 or email janegallagher36@gmail.com

Beginner Yoga - Sun Salutations with Kino Do You Yoga Series Video Two

Teen Yoga Graduate

Here I am (third from the left on the front row) after graduating with my Teen Yoga teaching qualification.
It was an eye opening course, learning about the development of the adolescent brain and how to modify yoga sessions for teenagers.
Next week I will be going into a local high school to share some of the lessons I learnt.

She-laxation

One of my students, Sheila, has been asking me to record the relaxation I lead at the end of the class. It's not perfect, but here it is. 
For you Sheila.

Special Yoga

Here I am (pictured left) being presented with my Special Yoga certificate after completing a course to teach Yoga & Mindfulness to children with autism and ADHD.

It was an inspiring course led by Special Yoga founder, Jo Manuel (right), the UK's leading yoga teacher trainer for special needs.

Jo and her team work with around 800 children a week at her Special Yoga centre in London and at schools across the country.

So much of what she said made sense:

"Teaching yoga to children with autism and other related conditions helps to bring them back to their bodies. It helps to bring the child to a more peaceful state where healing can take place."

While yoga is not a cure-all it will bring about positive changes such as helping children to sleep better, have regular bowel movements and improve communication.

I had never dreamed of teaching yoga to children, never mind chidlren with learning difficulties but sometimes life has a way of opening up new paths. After I qualified as a yoga teacher my son, a primary school teacher asked me to set up an after-school yoga class at his school. It was terrifying at first but the children soon taught me what to do. I was then asked to work with some of the children with autism and again I let them to teach me what they needed. To fill in the gaps I went to London to take part in the Special Yoga course and opened up a whole new set of possibilities. If you want to get some idea of how yoga can help special children just take a look at the centre's video and meet Jo.

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Tiger Tiger Burning Bright

I love this One Handed Tiger Pose, it's one of my top ten poses and great for beginners.

One handed Tiger Pose or eka hasta vyaghrasana stretches the shoulder and front of the thigh, strengthens the arms and tones the kidneys. This posture increases energy and stimulates the endocrine system (adrenal glands).

To do this:

1. Start off in Tabletop pose, exhale and reach the right foot towards the ceiling with the knee bent and the spine gently arching.

2. Fix your gaze ahead and shift your weight into your right hand.

3. Slowly, slowly reach the left hand to hold the inside of the right ankle and with both arms straight lift the leg higher.

4. Hold for up to five breaths.

5. To come out of the pose exhale and let the arm and leg gently move to the floor and back into Tabletop Pose.

6. Repeat on the opposite side.

Avoid if you have had a recent or chronic injury to the back, hips, shoulders or knees.

If you find it uncomfortable on the knees place a folded blanket under the knees to protect them from the pressure.

The Balance of Yoga

It's my birthday tomorrow.
My 49th birthday.
This means I am about to enter my 50th year.
How did that happen?
While I still feel 17 inside, I have to admit that the prospect of the next 49 years going as fast as the first 49, means I am going to have to start taking the ageing process seriously.
There is nothing I can do about the years but I can do the best I can with what I've got and this means that yoga is my best anti-ageing policy.
There are numerous documented benefits of yoga and ageing but one that drew my attention this week was a study about the importance of maintaining and improving our ability to balance as we age.
Researchers at Manchester Metropolitan University have discovered there is a dramatic decline in balance as we age.
You can read about it here.
The ability to balance on one leg with the eyes closed reduces from 30 seconds to just 4 seconds.
A drop in balance means we become at greater risk of falls which lead to broken bones, hospital stays and worse.
Researcher Dr Jamie McPhee, senior lecturer in Human Physiology said:
“In our study we were looking at the changes to muscle strength and size in older age. We were also looking at the way in which muscles are controlled by the nervous system. The nerves are hidden away, out of sight, so you can’t necessarily see how they change during ageing.
“Loss of balance means a greater risk of falling over. Falls in older age can be very serious because the bones are less dense, meaning they will break more easily. Broken wrists or hip bones are fairly common and result in hospitalisation and loss of confidence.
”During hospitalisation and the period of recovery, the muscles and nerves become smaller still, and that starts a spiral of deterioration.
“Our nerves control most aspects of muscles, including movements of the body, balance and co-ordination, and all of these are reduced with ageing."
Dr McPhee added that one way to cut your chances of falling is by good, old-fashioned exercise to keep muscles stronger.

 There are numerous one legged poses in yoga, from the simple Tree Pose to the Standing Big Toe Pose and Dancer's Pose and I have included some tutorials at the bottom.

The simple conclusion from this study is that if you don't use it, you'll lose it.

I always try to include balancing postures in my class but if you can't get to class try and include a daily balance in your own practice.

Start in the basic tree pose balancing on leg with the raised leg on your calf and your hands in prayer at your breastbone.
Make sure you are balanced on all four corners of your feet and keep your eyes open for five breaths.
Now close your eyes and see how many breaths you can remain standing on one leg.
Don't worry about wobbles, this is your body's way of adjusting to the challenging conditions.
Only open your eyes if you think you will fall over.
Now repeat on the opposite side.
Don't worry if it is just a few seconds at first.
As my favourite yoga guru, Patthabhi Jois once said: "Practice and  all is coming."