Beach Yoga - Straddie

01/05/2022

Inner Foot To Opposite Shoulder

Every movement we make affects the entire body.

We are a dynamic collection of bones and connective tissues that all work together in concert.

Pay attention to lifting your big toe and you might feel it in your index finger.

From that perspective, walking engages the whole body with every step.

For example, when we walk each step should create a spinal twist as both sides of the body move in opposition to each other.

This is ideal but there is a distinction to be made between walking and walking correctly.

Walking correctly can’t happen without access to the big toe and inner foot.

Most people are not creating a spinal twist when they walk due to poor movement patterns.

For this twist to happen, when the right foot goes forward the left arm should go forward as well.

And the opposition of the arms and legs creates a gentle twist that is unbelievably healthy and necessary.

This twist facilitates so much good energy in the body that I think many people are lacking.

Improved digestion is one of the benefits that this easy spinal twist can provide.

Digestion works through peristalsis, the involuntary constriction, and relaxation of our intestines.

Creating a spinal twist with each step you take will help with peristalsis and offer the best environment for digestion.

The issue is how we make or fail to make, this twist happen.

I think most people walk with their legs first when we should move from the core.

While it is obvious that our legs are majorly involved in walking, the initial energy should begin deep in the core.

Initiating movement from the legs does all sorts of bad things to the body.

One of many issues is that it forces people to walk more on the outsides of their feet.

And we can’t create the essential twist that connects the inner foot to the opposite shoulder if we walk on the outsides of our feet.

Just check out how you wear out your shoes.

If the wear is more on the outside than the inside, you need the lessons of my CoreWalking Program.

My first order of business is to get the legs more properly situated under the hips.

Begin walking with the legs under the hips and finding your way to the inner foot is much more likely.

Once we use the inner foot more regularly and successfully, all manner of good things can start to happen.

It might sound crazy but the entire weight of the body is on top of the big toe during each step.

And the push-off from this position propels us forward in a powerful way.

Needless to say, this doesn’t happen if you are wearing your shoes out on the outer foot.

So the inner foot helps with a spinal twist, and with the push-off to the next step.

Is there more? But of course.

The connection of the inner foot translates to the inner thigh. This happens when the energy of a step rolls from the outer foot across to the inner foot.

As it should for each and every step.

Getting the legs under the hips and using the inner foot helps the body to move more fluidly through space.

It does this in large part by accessing the body’s most important muscle, and my favorite, the psoas.

The psoas is the walking muscle and if you aren’t using your inner foot you aren’t using your psoas.

Once we have that spinal twist happening the opposite arm and leg can start moving together.

When the left leg goes forward the right arm should move forward in the same way.

Great things can happen once this pattern is established.

To return to where I started, every movement affects the entire body.

When we move well we are making the most of the self-healing machine that is the human body.

Create a relationship between the inner foot and opposite shoulder and the body will be able to work its best magic.

16/04/2022

The fourth concept shared in my "Core Steadiness" livestream is to only extend yourself as far as your core body can support. This "yama" or constraint insures that we don't overextend ourselves, on or off the mat.

The capacity of what our core can hold is always changing. Physically, energetically, emotionally and mentally . . . and therefore, our capacity to extend ourselves is also a moment-to-moment, day-to-day consideration.

I hope you have enjoyed these key core concepts . . . you can still register for the class and practice with the recording. https://donnafarhi.co.nz/study/lsc-df-core/

15/04/2022

The third core concept that I shared in the "Core Steadiness" livestream is that precision in movement is more important than quantity. One can achieve amazing results through doing very simple movements with a high degree of precision . . . Conversely, if one does complex (and often impressive movements) in a sloppy way, this rarely evokes positive change.

In the first few days lying in hospital after breaking my pelvis in two places, I discovered that I could begin to realign my pelvic bones just through gently pressing my feet against the wall in bed. By focusing on imprinting the inner edges of my feet and the base of my big toe, there was a direct connection to the pelvic floor and the core line of the body. By flexing and extending the feet, the pelvis could receive a subtle wave of healing impulse, inviting it to move ever so slightly. Doing small movements
p r e c i s e l y made a BIG difference!

If you missed my livestream on "Core Steadiness" you can still register for the recording and have 30 days to play with the material. https://donnafarhi.co.nz/study/lsc-df-core/

08/04/2022

The Spine Lengthens In Two Directions

As your spine goes you go.

This is one of my favorite phrases and sums up our prospects for aging in six words.

Energetically, life revolves around the spine.

Our nervous system is the body’s information gatherer, storage center, and control system.

Its function is to collect information about external conditions in relation to the body’s internal state. It then analyzes this information and initiates the proper response.

The Central Nervous System (CNS) includes the brain and spinal cord, which are housed inside the spinal column.

The Peripheral Nervous System (PNS) connects the CNS to other parts of the body and is composed of nerves that emanate from the spinal column.

The skeletal alignment of our spine is the key determinant of our access to the body’s energetic resources.

To unlock this energy we must balance the curves of the spine and lengthen them in two directions:
The sacrum and tailbone move down
The lumbar spine and everything above extend up.

We want to learn to lengthen the spine while maintaining all of its natural curves in order to achieve its maximum length.

In order to visualize a healthy lengthening of the spine, we need to understand the muscles that are involved in this action.

Your pelvic floor is a group of muscles called the levator ani, the elevator of the a**s.

Energetically this muscle moves upward into the core of the body.

Your buttocks muscle, the big gluteus maximus, is a muscle that wraps down the leg to extend it.

Energetically it flows down to the earth.

These muscles (levator ani & gluteus maximus) have specific functions that work in opposition to each other.

Unfortunately, this is rarely the environment in which we live. We tend to use both muscle groups poorly.

This is because we tend to overuse the buttocks and underuse the pelvic floor.

As a result, the spine can begin to suffer.

Overuse of the buttocks, or gluteal muscles, tends to shut down energetic movement through the spine.

In standing the gluteus maximus should not be working much.

In walking it works a tiny bit to take the leg back unless you are walking uphill which is when it kicks into gear.

Unfortunately, our posture usually shifts the gluteus maximus into a different role.

If your legs are underneath your pelvis the butt can do less. And your spine can do more.

If the thighs begin to sink forward and the pelvis tucks under, as they do in most people, the quadriceps (big thigh muscles) and the buttocks begin to work to provide stability.

This false sense of stability results in the butt gripping and its energy moving upwards.

Releasing the buttocks opens the possibility for one of the body’s most important features: toning the tail.

Toning your pelvic floor creates the upward energy that allows for the sacrum and the tail bone to move down.

If the idea of toning your pelvic floor doesn’t make sense you can try to feel it in many ways.

Holding in your p*e. Gently engaging between the a**s and the ge****ls. And lastly, if all else falls squeeze the a**s to get a sense of movement at the base of the pelvis.

Ideally, you will feel a shift in the bones as well as the muscles.

Your coccyx (tail) bone at the very base of the spine should move forward ever so slightly towards the p***s or front of the pelvis as the sacrum lengthens down.

To lengthen your spine up you can engage a gentle tone in the abdominals and lengthen up from the back of the neck.

This pulls the spine up into its full extension at the top.

The most interesting aspect of this to me is that though the spine is moving in two directions to find its length, the muscular action is all about lifting or lengthening up.

When the pelvic floor tones, the sacrum, and tail bone move down.

When the legs are under the hips correctly the spine can lengthen up with the help of the erector spinae muscles in the back.

When our alignment is off so is the lengthening of our spine.

To be able to get full length and extension in our spine is one of the key aspects of aging successfully.

When the relationship between the buttocks and the pelvic floor is not harmonious the spine will only lengthen in one direction.

29/03/2022

Yoga Tree Stanthorpe has been cultivating an inclusive kula (community) since it’s opening in October 2014 at 11 Victoria Street, Stanthorpe. Over the years the studio has been a welcoming and safe space for the Granite Belt community and her visitors to explore yoga movement, breath, meditation, ...

16/03/2022

How does your heel strike?

As bipedal creatures, we are plantigrade animals.

This means our entire foot is down on the ground when we stand. Four-legged animals always have their heel up in the air behind the forefoot.

This is a major change in design and function.

When we walk as bipedal creatures there is a specific pattern to our heel strike.

Ideally, the foot strikes gently down on the outside of the heel. There is even a little blob of bone on the heel where this should happen.

From there the bones of the foot flow forward ending up on the inner foot and the big toe.

At this point, all of the weight of the body is centered over the mound of the big toe for push off to the next step.

Well, that’s the design… and here’s the reality.

In most of my students and clients, I see that the heel strikes down too hard. And then the bones take an uninspired journey to the outside of the foot.

And they usually never get near that all-important big toe.

The next time you are out pay attention to the way you walk. And use the heel strike as an important way to feel the way you walk.

Listen for the sound it makes when you move forward. Is it light and soft or a hard ka-thunk?

The aim is to be light on our feet putting as little pressure on our joints as possible.

We would like to lead with the core of the body when walking instead of leading with the feet.

As the heel strikes the body should already be over the foot moving forward to the next step.

Instead, most walking allows the foot to lead the way.

As a result, the heel strikes down too far forward of the knee. And then you will be on your heel waiting for the rest of the body to catch up.

This way of walking spends too much time on the heel.

We want to walk spending as little time on the heel as possible.

The heel strike should be soft and fluid and the body should fall lightly forward through the next step.

07/03/2022

Aligning the spine is not as easy as it should be.

Humans are the first, and only, mammals with a curve in the lumbar spine.

The lumbar curve is the most important aspect of upright posture and walking on two legs.

Unfortunately, it also allows us to lean backward habitually which messes mightily with aligning the spine successfully.

My approach to teaching about the body is to simplify everything as much as possible.

Here is the simplest way I describe the way our body works: The bones hold you up, the muscles move you, and the nerves tell the muscles to move the bones.

There are exceptions to this image but I find it to be extremely useful.

If the bones don’t hold you up in and of themselves, your ligaments are forced to help.

This puts strain on your ligaments and misaligned bones inhibit the nerves from moving as freely as they should.

Our nervous system runs the show that is our life.

Anything we do, see, or feel is because of the magnificent human nervous system.

The central nervous system is simple— it is the brain and the spinal cord housed in the middle of the spine.

The peripheral nervous system has a lot more going on. But essentially it is the nerves that pass through holes in the spine to travel throughout your body.

These peripheral nerves gather and send information back to the central nervous system essentially running the show that is our life.

To this end, since all of your peripheral nerves pass through your spinal column, your body works as well as your spine is aligned. Simple as that.

Aligning the spine successfully depends on two main factors.

How well your bones hold you up.
If your opposing muscle groups are balanced.

Opposing muscle groups cannot be balanced if the bones are misaligned. And therein lies the rub.

From my perspective, we are all splayed open in the front of the body and short and tight in the back of the body. This prevents us from aligning the spine.

Everything I teach in my yoga classes, in my walking program, and write about is an attempt to help others reverse this pattern.

I have been working on this reversal in my own body for about twenty years.

And believe me when I tell you that it is still a work in progress.

07/02/2022

The Psoas and Diaphragm: Building the Abdominal Box

The psoas and diaphragm are partners in walking and breathing and we need them to work together.

I’ll get to walking but first…

We can look at the trunk as a rectangular box with four sides. The abdominal box.

-The top is the diaphragm.
-The bottom is the levator ani, or pelvic floor.
-The back of the box is the psoas muscle.
-The front of the box is the re**us abdominis and other abdominal muscles.

Let’s explore the walls of the box.

The diaphragm, a dome-shaped muscle at the bottom of the ribcage, is the most important muscle of breathing.

With every breath we take the diaphragm should descend. This tones and massages the contents of the trunk between the base of the ribs and the top of the pelvis.

The psoas muscle is a key factor in every successful step we take. The psoas muscle originates on the bottom vertebrae of the thoracic spine and on the top four vertebrae of the lumbar spine.

It moves down across the front rim of the pelvis and then moves back to insert onto the back half of the inner thigh.

As one of the body’s main flexors, and one of only three muscles that connect the lower and upper body, the psoas is largely responsible for initiating each successful step we take.

At the base of the pelvis, the levator ani supports the weight of the organs and helps control elimination.

The re**us abdominis runs from the front of the pelvis to the rib cage and sternum directly across from the psoas.

These four sets of muscles essentially house the contents of the abdomen.

Their placement and tone go a long way to determining the efficacy of many of our essential functions.

All of these structures need to work in harmony for the body to work best.

There are an endless array of reciprocal relationships in the body.

Some muscles oppose each other in order to act. As an example, for the bicep to lengthen, the tricep has to shorten.

Other muscles seem to act in concert.

The pelvic floor and the diaphragm have one of these relationships.

With good posture, these two structures are level and move in a similar way.

On each inhalation, the diaphragm and pelvic floor should lower, and with each exhalation, they rise back up.

You can feel that though it can be very subtle. In fact, you can use that feeling to find your best posture.

-Stand up with your eyes closed and your feet fairly close together.
-Assume what you think is good posture.
-Feel what happens internally when you breathe.

If you don’t sense the diaphragm and pelvic floor moving together try changing your posture until you do.

When you do sense the diaphragm and pelvic floor moving together, that is an improvement in your current posture. I promise you.

This balance is countered by the front and back relationship of the psoas and the re**us abdominis.

When the diaphragm drops as it should on the inhale, there is less space in the abdominal box.

To compensate for this the psoas settles backward into the bowl of the pelvis, and the abdominal muscles move forward. Exhaling brings everything back to where it began.

If all of this happens– every breath we take tones, massages, and stimulates everything between the diaphragm and the base of the pelvis.

Which is a great thing.

Your kidneys live on either side of the psoas. The abdominal aorta (blood flow) moves through the diaphragm and splits into two arteries that follow the path of the psoas into the leg.

The bladder and reproductive organs sit in front of the psoas and the stomach and intestines plug into the middle of all this.

The large intestine wraps around the small intestine, under the diaphragm, and in front of the psoas, along the path of the side body.

And when you walk well all of this comes together.

With every step you take, a whole host of muscles spring into action.

The psoas is drawn down and back through the inner thigh. As that leg extends backward the pelvis tilts back and the lumbar spine is pulled forward.

Your re**us abdominis counters that while other abdominal muscles get involved to aid in the natural rotation that moves naturally up through the spine.

As you switch legs the same thing happens on the other side of the body creating a continual rotation through the spine initiated by the psoas.

Imagine a washing machine and how it wrings dirt out of your clothes as it works through the wash cycle.

When the legs, pelvis, and spine move in harmony with your core muscles, this same action is created in your trunk.

The organs all move and a healthy tone settles into organs that are never stagnant.

The body is meant to be a self-healing machine. The relationship of the psoas and diaphragm is key to making that happen.

The psoas is the walking muscle and the diaphragm is the breathing muscle but…

When things are going well every step you take is connected to the diaphragm. And every breath you take is connected to the psoas.

Putting all of this together with good posture and movement patterns are some of the many keys to aging gracefully.

25/12/2021

21/11/2021

La tête pèse environ 5 kg.
Le cou supporte le poids de la tête qui, selon l'angle de l'inclinaison, augmente. Plus on regarde en bas, plus notre tête pèse. Selon le segment cervical qui prend le poids et le stress, le poids de la tête fluctue à moins de 5 kg, mais si vous le penchez en avant, il pèse de plus en plus. Quand il est plié à 60 degrés, il charge 22-27 kg sur les vertèbres cervicales inférieures et vers le bas dans le thoracique. En effet, toute la colonne vertébrale.
Qui plus est, la pléthore de soutien des tissus mous, des fascias, des muscles, des ligaments et des tendons devient tendue et fatiguée, ce qui accroît la tension sur les articulations et les disques. Si ce n'est pas maintenant, alors en bas de la piste, cela aura un impact sur le cou à mesure qu'il devient plus raide ainsi que sur la probabilité de créer des problèmes ailleurs.
Prenez soin de vous en utilisant des smartphones. Nous sommes totalement absorbés par ce qui se passe et nous ne vérifions pas notre position corporelle et ce que ce petit appareil peut nous faire avec le temps.
Source: health traditions.
courraudflorian.com

01/10/2021

30/09/2021

You are warmly invited to STAA's upcoming event:
Healing with Macrobiotics and Shiatsu with Ken Mclean
https://www.staa.org.au/events

When: Sunday 24th October 10.30am-12.00pm AEST
Where: Zoom Online
CPE Points available
STAA Members $25, Non members $30

Macrobiotics combines the universal principles of lifestyle, health, diet and environment to bring long-lasting health and rejuvenation. It recognises that we are all blended energy and creates a unique treatment approach for each individual person and situation.
Drawing on macrobiotic and shiatsu principles, Ken will take us through the physical, emotional and spiritual unfolding process for the full establishment of health and happiness.

This workshop will deepen your understanding of yin and yang, the five elements and holistic diagnosis. Examples of complete recovery from the most challenging health conditions will also be provided for inspiration.

This workshop will include practical exercises of:

✅ Meridian body breath (yu tai)
✅ Hara breathing
✅ Ki mudra meditation
✅ Ki exercises that awaken our core energy for healing

Join us in exploring and establishing health and happiness with Ken through the lenses of Macrobiotics and Shiatsu.

About Ken Mclean:

Ken is one of Australia's longest serving Shiatsu and Macrobiotic Teachers and Practitioners. For 47 years he has helped thousands of people achieve greater health, harmony, happiness and success through personal consultations and the programs he runs.
Since 1980, he has directed a centre for the holistic development of body, mind and spirit called Shin Sen Dojo in Sydney. Here he practices and teaches Macrobiotics, Ki Shiatsu Therapy, Aikido and Ki Energy Cultivation.
He lives in Bronte Beach Sydney with his partner Ranmalie de Silva who teaches Macrobiotic cooking and is a practitioner of Ki Shiatsu. Ken is a father of 10 children and grandfather of 11. He is also the author of a book titled "Harmony is Success".

Register here: https://www.staa.org.au/events

Note: This session will be recorded. A copy of the recording will be emailed to all registrants who have paid. CP&E points will be awarded to all members who attend the live session.

29/08/2021

A big thank you to Linda Rago and everyone who attended this morning's workshop on Empowering the Lungs.

As Linda said: Efficient breathing is through the nose, abdominal, wave-like with minimal effort.

We'll send out a follow-up email to all participants next week and welcome feedback and further questions.

There was a lot of interest in this topic so we may set up a study group or further workshops.
Stay tuned!

Save the date for next month's workshop with Julie Atkinson: Sunday 26th September 5-6.30pm for some invigorating Okido Yoga for Spring!

10/08/2021

You are warmly invited to STAA's upcoming event:

Empowering the Lungs with Linda Rago https://www.staa.org.au/events

With the current external restrictions and associated chronic stresses a compromised lung system may have trouble inhaling what we need for vitality and exhaling what we no longer require.

When: {29 August} {10.30am -12pm}, {AEST}
Where: Zoom Online
CPE Points available
Members $25, Non members $30

This practical online workshop will assist you to empower your clients to connect with their lung function and increase their feeling of vitality.

Linda will demonstrate how to guide your clients through:
· A map of the lung and upper respiratory tract systems
· Interactive techniques to assess their own lung function and health
· Breathing exercises to improve lung health and to support the immune system

About Linda Rago:

Linda holds Practitioner and Instructor levels (Libera University Okido Mikko Yoga, Italy), Diploma of Shiatsu & Oriental Therapies (East West College), BBus Comm, Integrative Breathing Practitioner Levels 1 & 2, Okido Yoga Life Training and various certificates in aged care.

Her postgraduate studies have been focused on the bio mechanics, neuromuscular, biochemical and psycho-physiological aspects of breathing.

Linda operates two clinics in Queensland at North Stradbroke Island and Stanthorpe. She is a past president of STAA and is a current National Council member.

Register here to empower the lungs!! https://www.staa.org.au/events

Note: This session will be recorded. A copy of the recording will be emailed to all registrants who have paid. 11/2 CP&E points will be awarded to all members who attend the live session.

13/07/2021