conscious yoga + wellness newsletter: august 2019
current thoughts:
Hello and happy summer! I hope you have been able to find some time to enjoy the beautiful weather and the hours of extended daylight. This is the first year that I have been able to slow down and spend more time enjoying summer and it’s been a little more challenging than I expected. Honestly it is still really hard for me to slow down. I am very easily distracted by learning and exploring new concepts that it takes a lot of willpower for me to slow down and focus. The past few months have been a big transition and I continue to remind myself daily how necessary it is to pause, breathe, release tension and remember what truly brings me joy and happiness.
This month I wanted to share a little bit more about Craniosacral Therapy and how it can be a useful treatment technique as an occupational therapist and yoga instructor. Craniosacral Therapy is a light-touch, whole-body treatment technique developed by John E. Upledger, DO, OMM that focuses on restoring the function of the central nervous system. The central nervous system, or CNS, travels from the cranium (or skull) all the way down to our sacrum (tailbone area) and provides input to create all the actions in our body including: signals muscles to activate, signals our organs to function, allows us to perceive sensation and many more amazing things our bodies do naturally everyday.
The CNS is made up of two separate systems that you may be aware of: the sympathetic (fight, flight or flee) and parasympathetic (rest, digest, restore) nervous systems. When our body’s nervous systems are in balance, we have good organ function, we perceive less stress in our bodies and we are able to engage in activities that bring us joy. However, when there is an imbalance between these two systems, we may begin to experience symptoms of stress or anxiety, pain and discomfort, which may lead to being less engaged in the activities that bring us happiness. In the world we live in today, we have a lot of stimulation and societal pressures. Many of us are asked to do more, meet higher standards and attain more in order to succeed. Unfortunately this starts to have an affect not only on our mental health, but our physical wellbeing too. As we add more and more to our plates, we start to overstimulate the sympathetic system and decrease our ability to consciously rest, digest and restore.
Craniosacral therapy sessions always begin with a discussion of your current symptoms. As a client you remain fully clothed as you relax on a comfortable, padded massage table. Throughout the treatment I will stand or sit positioned at various points of your head, torso or feet. We will discuss any areas of the body that may be focused on during the session and how I may support your limbs and spine while helping your body release accumulated tension. What you experience during a CST session is highly individual. Some people say they feel deeply relaxed, while others describe feeling unwinding sensations as the body releases tension.
Some common ailments that may benefit from Craniosacral therapy include:
Migraine Headaches
Chronic Neck and Back Pain
Gastrointestinal Issues
Central Nervous System Disorders
Orthopedic Problems
Scoliosis
Chronic Fatigue
Emotional Difficulties
Stress and Tension-Related Problems
Fibromyalgia and other Connective-Tissue Disorders
Temporomandibular Joint Syndrome (TMJ)
Neurovascular or Immune Disorders
Post-Traumatic Stress Disorder
Post-Surgical Dysfunction
By complementing the body's natural healing processes, CST is increasingly used as a preventive health measure for its ability to bolster resistance to disease and relieve tension patterns created in our bodies from day to day stresses and strains.
If you are interested in learning more, please visit: www.upledgerclinic.com
monthly restorative practice:
The past few months I have been using supported navasana (boat pose) in my personal restorative practice and it has been really relaxing. When we have the legs elevated slightly and supported side-to-side, we can begin to allow the lower half to release any held tension. Our hips, legs and feet do so much work for us throughout our days that it’s nice to take some time to restore the flow of energy and restore this area of the body.
Gather your props: 2-4 blankets, 3 blocks, 1 strap, and 1 bolsters or firm pillow.
Begin by placing two blocks at the foot end of your mat; one on the tallest height and the second on the lowest height. Allow at least a block length distance between them.
Place a rectangular bolster or firm pillow on top of the blocks so that it rests evenly here.
Then place a block on the lowest height at the opposite end of your mat. To measure this length, place your hips at the base of the bolster and lie back to determine where your head will rest.
Fold 1 blanket into a small and place just in front of the single block. Stack 1 blanket down the length of the block and 1st blanket for added support.
This should start to make a small and comfortable ramp for your upper body.
If you have a 2 extra blankets available, fold them into long rectangle shapes and place on either side of the ramp to provide support to the arms.
To move into this restorative position, place your hips at the base of the bolster or pillow and place both legs up the ramp you created for your legs. If you have a strap or belt, place it along the mid portion of the thighs and firmly buckle your legs together.
Gently begin to lower your upper body down onto the support of the blankets and blocks.
There are a few different options to support the arms if you have 2 extra blankets available. Please see the two pictures below for placement.
Allow arms to rest out to sides or use the support underneath your elbows and rest your palms over your lower belly.
Begin to notice your breath, focusing in on where the inhale travels and softening into the support with the exhale.
Starting in your lower half, begin to soften the toes and the soles of the feet. Allow the calves, back of the thighs and hips to rest firmly down into the support of the props. Allow your low back, shoulder blades and neck to soften. Let the back of the head rest heavy down into the support below you.
Notice your palms and guide the breath to fill the space of your softened belly. As thoughts arise, allow them to pass by and come back to the breath.
You may find it soothing to put a count to your breath. Example: inhale for a count of 3-4 and exhale for a count of 3-4.
Stay in this posture anywhere between 5-20 minutes.
Mantra: I allow space for restoration in my body.
When you are ready, slowly bring awareness back into your body. Start with small movements in the toes and gradually move up the body. If you are using a strap remove it here and gently bring yourself up to seated.
Take a few moments here to hold onto the bolster or pillow, reconnect to your breath and thank yourself for taking time for you.
Notice any changes or sensations throughout your body. Notice the thoughts you have after this restorative position. Return to your day with a new sense of positivity towards yourself and your thoughts.
workshops and class schedule around the city:
Yoga for Wellness- 6 week series: Thursdays from 6-7p at Step by Step Wellness in Westerville
Monthly Restorative Yoga: Sunday August 11th from 1-2:30p at Step by Step Wellness in Westerville
Mala, mantra and meditation Workshop: Saturday August 17th from 2-4p at Whetstone Park
Monthly Restorative Yoga: Tuesday August 27th from 7-8p at Centered Yoga + Wellness in Worthington
additional services offered:
My booking site is available for scheduling craniosacral, restore, and resolve sessions. Follow this direct link to learn more about each service I offer through CY+W. If the available times or days do not work for you, please send me an email or direct message on social media and we can work together to find a time/day that works best. My passion is to help others on their path to restoring their wholeness. I would love to be on your path and to assist you in learning how to become more aware in your body and decrease the risk of injuries while doing activities you love. Let’s connect!
For more information please email me at jesse@consciousyogaandwellness.com or visit my website for more details: www.consciousyogaandwellness.com.
Thank you all for allowing me to share my passion and for being part of my journey.
Xoxo,
Jesse