Fun Yoga Poses For Kids This Easter

Kids Easter Yoga

If you’re looking for a bit of fun with the family during the Easter Holidays. Then why not try out these Easter friendly Yoga poses.

The following kid-friendly yoga postures have been specifically sequenced to invite flow from one pose to the next. But feel free to shorten or lengthen the sequence to suit the ages and needs of your children. Make this Easter yoga experience your own.

PRETEND TO BE A CHICK OR DUCK – SQUAT POSE

Come down to a squat with your knees apart and bend your arms, pretending they are the wings of a duck. Then try waddling and quacking like a duck.

PRETEND TO BE A PUPPY – DOWNWARD-FACING DOG POSE

Step back to your hands and feet in an upside-down V shape, with your buttocks up in the air, and stretch like a puppy.

PRETEND TO BE AN EASTER HAT – TABLE TOP POSE

Come to an all-fours position with your fingers spread out and palms flat on the ground. Ensure that your back and neck are in a straight but neutral position. Your shoulders should be over your wrists, and your hips should be over your knees while the tops of your feet are flat on the ground. Pretend to be an Easter hat blowing in the breeze.

PRETEND TO BE A BABY LAMB – COW POSE

On all fours, look up, arch your back, and open your chest. Pretend to be a baby lamb munching on hay and say “baa.”

PRETEND TO BE AN EASTER BUNNY – HERO POSE WITH BUNNY BREATH

Come to rest upright on your heels with your palms resting on your knees and take four to six short breaths then a long exhale.

PRETEND TO BE A LADYBUG – CHILD’S POSE

Sit on your heels, slowly bring your forehead down to rest on the floor in front of your knees, rest your arms down alongside your body, and take a few deep breaths. Pretend to be a ladybug in the garden.

PRETEND TO BE A BABY TURTLE – EXTENDED CHILD’S POSE

Sit on your heels, slowly bring your forehead down to rest in front of your knees, place the palms of your hands flat out in front of you, and take a few deep breaths. Imagine being a baby turtle resting on a rock.

PRETEND TO BE AN EASTER LILY – FLOWER POSE

Sit on your buttocks, keeping a tall spine, then lift your bent legs while balancing on your sitting bones. Weave your arms under your legs with your palms facing up. Pretend to be a blossoming Easter lily.

PRETEND TO BE AN EASTER EGG – EGG POSE

Balance on your buttocks while hugging your knees to your chest.

PRETEND TO BE AN EASTER BASKET – BOAT POSE

Balance on your buttocks with your arms and legs straight out in front of you in a V shape. Keep a straight spine and open chest. Pretend to be holding Easter eggs on your belly as if you were an Easter basket.

PRETEND TO BE A BUTTERFLY – COBBLER’S POSE

Sit on your buttocks with a tall spine, bend your legs, place the soles of your feet together, and gently flap your legs like the wings of a colorful butterfly.

PRETEND TO BE A RAINBOW – BRIDGE POSE OR WHEEL POSE

Lie on your back with your knees bent and your feet flat on the ground. Rest your arms down alongside your body, with your palms flat on the ground. Tuck your chin into your chest and keep your spine straight. On an inhale, lift your buttocks to create the arches of a rainbow.

Do you have any favorite Easter books to go with your Easter yoga poses? We’d love to hear your recommendations?

The History of massage therapy

Durham House Chiropractic

A history of massage therapy.

A Form of Massage Emerges in India

Started practicing massage in approximately 3,000 BCE*, possibly earlier

Believed to be of divine origin and passed down orally through generations, Ayurveda is the traditional holistic medical system in India. Ancient seers and natural scientists developed this system based on centuries of studies, experiments and meditations.

Texts detailing Ayurvedic principles and practices were written some time between 1500 and 500 BCE. Based on these texts, Ayurveda was widely adopted throughout India and Southeast Asia.

Ayurveda views that individuals incur illnesses and diseases when they live out of harmony with their environment. To treat their conditions, individuals must restore their natural mental and physical balance by reestablishing harmony between themselves and the world around them. At that point, they can begin to heal naturally.

Based on the patient’s health imbalances, constitution and the time of year, Ayurveda recommends how to use the five senses to interact with the environment in order to create balance. Treatments in Ayurveda include diet and herbalismaromatherapy, color therapy, sound therapy and touch therapy.

A Hint of the Massage Culture Appears in Egypt and China

Started practicing massage between 3000 and 2500 BCE

The earliest written records of massage therapy were discovered in Egypt and China. Tomb paintings in Egypt depict individuals being kneaded by others. Furthermore, Egyptians are credited with creating reflexology in approximately 2500 BCE. In this system, the practitioner applies pressure to specific points or reflex zones on the feet and hands. In turn, the recipient experiences beneficial effects on the areas of the body that connect to those zones.

In China, texts documenting the medical benefits of massage therapy date back to approximately 2700 BCE. The Chinese tradition of massage therapy was developed from the combined expertise and methods of doctors in traditional Chinese medicine, practitioners of martial arts, Buddhists and Taoists who viewed touch as essential to their spiritual yoga training, and laymen who offered massages for relaxation.

Chinese massage methods originated from the principle that diseases and illnesses arise due to a deficiency or imbalance in the energy in specific pathways or meridians that represent physiological systems. Through massage and other specific bodywork techniques, energy will flow more harmoniously through these pathways, allowing the body to heal itself naturally.

Techniques include Tui Na, amno, acupuncture and acupressure, to name a few. Practitioners may complement massage treatments with herbal remedies, dietary therapy and exercise recommendations.

Monks Bring Massage Therapy to Japan

Started practicing massage in approximately 1000 BCE

Starting around 1000 BCE, Japanese monks studying Buddhism in China observed the healing methods of traditional Chinese medicine, including massage therapy. Japan soon began to import and customize Chinese massage techniques, giving rise to traditional Japanese massage or anma, which grew into Shiatsu.

The primary goal of Shiatsu is to raise the energy level in the patient. In turn, this increased energy level regulates and fortifies the functioning of the organs and stimulates natural resistance to illnesses.

Massage practitioners stimulate pressure points in the body in an effort to rebalance the patient’s energy. They use their thumbs, fingers and palms, working without needles or other instruments. Through treatment, patients can achieve balance in both their physical body and emotional well-being.

Athletes and Philosophers Introduce Massage to Greece

Started practicing massage between 800 and 700 BCE

Derived from the Eastern philosophies and practices, massage progressed into Western civilization in approximately the eighth century BCE.

Athletes in Ancient Greece employed massage to keep their bodies in peak condition prior to competitions. Physicians of the time used herbs and oils in combination with massage techniques to treat many medical conditions. Greek women recognized the benefits of these aromatic oils and used them as beauty treatments on their skin.

In the fifth century BCE, Hippocrates prescribed “friction” to treat physical injuries and instructed his physician colleagues on the benefits of rubbing to help the body heal itself. Moreover, he promoted a combination of massage, proper diet, exercise, rest, fresh air and music to restore the body to a healthy state.

“Do as the Romans Do” – Massage Spreads to Rome

Started practicing massage between 200 and 100 BCE

In Rome, during the first century BCE, Galen, a physician to many emperors, began using massage therapy to treat different types of physical injuries and diseases. Following Hippocrates’ principles, Galen believed in exercise, healthy diet, rest and massage as integral pieces in restoring and maintaining a healthy body.

While the wealthy received massages in their homes by personal physicians, many Romans were treated in public baths where trainers and doctors delivered massages. The recipients would first bathe themselves and then receive a full body massage to stimulate circulation and loosen their joints. Massages typically included oils to benefit the skin.

Highly popular in Roman culture, the public baths eventually earned a reputation as being more about excess and the pursuit of pleasure instead of as an avenue for healing. In the fourth century CE**, the Roman Emperor Constantine condemned the public baths for adding to the abuse of sex in Roman culture.

Europe Recognizes Massage’s Healing Powers

The 17th through 19th centuries CE**

Massage therapy declined in popularity and practice in the West until approximately 1600 CE. Scientific breakthroughs in medical technology and pharmacology were changing the foundation of modern medicine. Manual methods of healing faded from view.

Between 1600 and 1800, numerous physicians and scientists observed and documented the benefits of massage. However, Western techniques made few advances until the 19th century.

In the early 1800s, the Swedish physician Per Henrik Ling developed the Swedish Gymnastic Movement System. This system incorporated massage with medical gymnastics and physiology. Techniques included stroking, pressing and squeezing, and striking to manually treat physical issues.

The United States, Massage and the Wellness Boom

The 20th century through today

Through the early part of the 20th century, an increasing number of new and rediscovered massage techniques were documented and practiced. In particular, massage was used to treat World War I patients who suffered from nerve injury or shell shock.

However, massage remained out of the mainstream as a form of treatment for many years. It was perceived as a luxury reserved for the wealthy. Furthermore, its reputation endured another unsavory period with the advent of massage parlors where the practice became associated with the sex trade.

In the latter half of the 20th century, rising interest in natural healing methods revitalized massage. More and more states started to regulate the practice, and industry standards in licensing and education emerged. As a result, massage earned a place as a legitimate and respectable form of alternative and complementary medicine and because recognized in society’s wellness boom—the focus on disease prevention through maintaining wellness.

Today’s massage therapists practice a multitude of techniques originating from ancient methods. From those roots, they remain inspired by a goal cultivated centuries ago – to help others heal their physical and emotional well-being and experience a higher quality of life.

Sources: Holistic Online, Massage-Wire.com, PlanetHerbs.com, naturalhealers.com.

Acupuncture and Yoga compliment each other for better health

When comparing yoga and acupuncture, there are quite a few similarities between the two practices. Traditional Chinese Medicine Acupuncturists) work to ensure the smooth flow of Qi within the body. Qi can be translated as ‘life force’.

In Ayuverdic medicine, yoga practitioners refer to ‘Qi’ as Prana. TCM and Yoga activate the smooth flow of Qi/Prana in a different way, but both are based on Eastern Philosophy with similar ideas. Both Yoga and TCM are used to create free flowing energy whether it is Qi or Prana.

In TCM there are energetic pathways in the body. These pathways are called Meridians. When the energetic flow within the meridians becomes blocked, the result can show up as a variety of symptoms such as pain, emotional ups and downs and fatigue. Acupuncturists strive to remove any blockages within these pathways to create free flowing Qi within the meridians and reduce and/or eliminate the symptoms thereby bringing the body back into balance.

The complementary nature of yoga and acupuncture is reflected in their common goal of releasing stagnation of energy in the meridian systems and their related organs or in the blood. While yoga provides the format to release the blockage, acupuncture and meridian theory provides a framework to understand which poses are best for a condition.

While yoga strengthens and stabilizes the flow of qi/prana, acupuncture and herbs dramatically enhance one’s healing and overall health goals. Acupuncture will also intensify and speed recovery of each yoga session, helping one to move forward in their health and mental state with clarity, focus and increased sense of well-being.

Yoga practice and Traditional Chinese Medicine (Acupuncture and herbs), concurrently have time tested treatments that date back 5,000 years. My acupuncture assessment is to derive treatment protocols that will dramatically enhance the healing process.

Warrior II focuses on the lymphatic system and the hips and knees. The emphasis on these joints are related to the gall bladder, spleen and stomach meridians. These organs help the lymphatic system by increasing digestion and immune fluid. By stimulating certain acupuncture points on the Gallbladder, spleen and stomach meridians, digestive fluids increasing thereby boosting the immune system via the gut.

Wheel and other backbends can effectively and sometimes very intensely stretch the stomach and spleen meridians. This pose can help prevent your body from acid reflux, heartburn and other stomach issues. Various combinations of spleen and stomach meridian points will discourage acid reflux while calming the mind of excessive worry. These points will also help one to maintain focus and mental clarity without the distraction of “monkey mind” chatter.

Tree pose is a standard balancing pose that can be adapted based on your skill level. It focuses on the small intestine meridian and increases abdominal circulation. Tree pose can also calm and relax the mind and nervous system, bringing more self-awareness. Points stimulated on the “Du” and small intestine meridians can anchor the QI, and open the mind to the truth of who we really are deep down.

Downward dog can always be the home base pose. It is a staple that can be used in almost every yoga practice. This pose focuses on the arms and shoulder meridians, which can improve heart and lung function. Increased function of these organs can help fight against allergies, viruses, anxiety and trouble sleeping. Downward dog can also help digestion and allow for increased blood flow. By stimulating the heart and the lung meridians, we can calm the emotions to help relieve severe anxiety and sadness while improving breathing ability thus oxygenating the brain! This pose focuses on the arms and shoulder meridians, which can improve heart and lung function. Increased function of these organs can help fight against allergies, viruses, anxiety and trouble sleeping. Downward dog can also help digestion and allows for increased blood flow.

To find out more about acupuncture and yoga at Durham House Chiropractic and Studio visit our website www.durhamhousechiropractic.co.uk or www.thestudiodurhamhouse.co.uk.

 

A Connection between Pilates & Acupuncture

Pilates & Acupuncture

In recent years, holistic approaches to health have all seen a surge in popularity – and with good reason. More than just placebo effect, practices like acupuncture have demonstrated a positive impact on health and well-being.

Pilates is another discipline that  focus on core strength and balance.

Interestingly, both Pilates and acupuncture—have much in common. From similar effects on the body to a concentration on mental cohesion, Pilates and acupuncture offer a world of tangible benefits, especially when practiced simultaneously.

Same Systems?

Western medical acupuncture  involves stimulating sensory nerves under the skin and in the muscles of the body.

This results in the body producing natural substances, such as pain-relieving endorphins. It’s likely that these naturally released substances are responsible for the beneficial effects experienced with acupuncture.

Traditional acupuncture is based on the belief that an energy, or “life force”, flows through the body in channels called meridians. This life force is known as Qi (pronounced “chee”).

Practitioners who adhere to traditional beliefs about acupuncture believe that when Qi doesn’t flow freely through the body, this can cause illness. They also believe acupuncture can restore the flow of Qi, and so restore health.

Pilates also focuses on bodily movement. A typical Pilates regimen features movements designed to engage and rebalance the “myofascial meridians”. When these fascial and muscle chains are working in coordination the body can work as an integrated whole – a collaboration of many systems.

Real Relief

So, what really happens when you combine Pilates and acupuncture? According to new research published by The Mayo Clinic, acupuncture was found to dramatically relieve lower back pain and improve overall mobility.

With the addition of Pilates, the overall impact of acupuncture is only increased. Given that the overarching goal of Pilates is to improve core balance and function, the two practices can truly work in tandem – building a healthier and more balanced you.

If you would like to understand more about the benefits of acupuncture alongside your Pilates practice then visit our website www.durhamhousechiropractic.co.uk and book an appointment.

Prapadasana or TipToe pose

Tip Top Pose

Prapadasana or TipToe pose is a toe-balancing posture that places pressure on and stimulates the calves and ankles. From Sanskrit, pra means “forward” or “before,” pad means “foot” and asana means “pose.”

There are different variations of this asana. In the most commonly described version, the body balances on the toes with the heels lifted, then one leg is lifted and taken into lotus pose with the palms brought together in front of the heart.

 

In another variation of prapadasana, both feet remain on the ground and the hips simply rest on the heels as the yogi balances on the toes. The hands may be brought into prayer position then lifted over the head. The knees can be kept together or taken wide apart.

 

  • From Mountain pose with feet together, bend the knees and allow the heels to lift off the floor as you lower the hips to the heels and bring the fingertips to the floor.
  • Draw the knees down and in towards each other. Stare at a point on the floor in front of you.
  • Keeping your gaze fixed, slowly inhale the arms together in prayer position in front of your heart. Keep the shoulders down and back and the sternum pressing forward.
  • Stay here or you can slowly inhale the arms up over your head with the palms together.
  • Breathe and hold for 2-5 breaths.

The benefits of this pose include, improved concentration and sense of balance as well as helping to strengthen the feet, ankles, calves, knees and thighs and stretching the hip flexors, hamstrings and groins.

 

Vrksasana or Tree pose

Tree Pose

During February we are discussing a few Yoga poses that have that help the flexibility and stability of the ankles. Today we discuss Vrksasana or Tree Pose.

Tree pose can help improve your balance, and it strengthens your thighs, calves, ankles and spine. It’s also good for stretching the inner thighs, chest and shoulders. Plus it can relieve sciatica, as well as reduce negative effects of flat feet.

While there are a number of physical benefits, Tree Pose also improves concentration. As a student, you can immediately notice how your balance improves when you focus your eyes on a single point (Drishti). If your eyes or your mind are wandering, chances are you won’t be able to balance.

it’s inevitable that you may wobble or lose balance. Trees are made to sway in the wind. So if you fall, you just try again!

  • Start in Mountain Pose, or Tadasana, with your feet hip distance apart. Spread your toes like roots into the earth and gently shift the weight side to side.
  • Bend your right knee and bring the sole of the right foot onto the left thigh, the heel in the inner left groin. Engage your left quad and resist the foot with the thigh.
  • Place your hands on your hips and lengthen your tailbone to the floor.
  • Set your gaze on a Drishti a few feet in front of you, either on the floor for easier balance or straight ahead.
  • Feel free to bring your hands together in Anjali Mudra (palms together in front of your heart), or raise them overhead.

If this variation is too challenging, try placing your foot on the calf instead of the thigh. Or keep your toes on the floor and just place the heel above your ankle. When you’re ready, lower your foot back down with control. Try the other side. It might be different than the first side.

Tree Post Variation 1
Tree Post Variation 1
Tree Post Variation 2
Tree Post Variation 2
Tree Post Variation 3
Tree Post Variation 3

Credit Mindbodygreen.com

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