Core26plus Yoga

21/06/2023

On this International Day of Yoga, I reflect on the timeless wisdom of my great grand uncle, Paramhansa Yogananda. His teachings have touched my soul, guiding me on a profound personal journey. Through yoga, I have found strength, clarity, and a deeper connection to myself and the world around me. Today, I invite you to focus this transformative path, to discover your own inner light, and to embrace the beauty of self-discovery. Let us honor this day by nurturing our bodies, calming our minds, and embracing the divine within. With love and gratitude, on this International Day of Yoga.

07/06/2023

Our passionate advocate of Yoga Smt. Kavya Dutta had this wonderful opportunity to share her insights on with for the upcoming International Day of Yoga on June 21st. We are grateful for the chance to contribute to spreading the wisdom of this transformative practice.

23/06/2022

Even a few minutes of myofascial-release work can have a profound effect on your practice and well-being.

What is ?

Myofascial release is an alternative medicine therapy claimed to be useful for treating skeletal muscle immobility and pain by relaxing contracted muscles, improving blood and lymphatic circulation, and stimulating the stretch reflex in muscles.

We can promote the fitness of our fascia with the upper and lower-body fascial-release exercises for arms, back, feet, legs, and hips. We combine every release with a yoga pose. Each myofascial release has the potential to improve efficiently and safely, so you can experience more ease throughout your yoga practice—and off the mat.
If you experience increased range of motion or comfort in a pose after a fascial-release move, this may be a spot that deserves more regular attention. Give it a try and see what you uncover.

Join our Core26plus Yoga Mobility Classes today!

17/06/2022

Your diaphragm is your most efficient muscle for breathing; it’s moved by your abdominal muscles and gives you the power to empty your lungs. Practicing diaphragmatic breathing encourages you to use the muscle most effectively, which helps to use your lungs to full capacity and increase lung efficiency.*

Let’s practice:

1. Find a quiet cozy spot to sit or lie on your back. If you’re new to this type of breathing, it’s recommended practice on your back with your knees bent and your head supported.

2. Place 1 hand on your chest and the other just below your rib cage. This allows you to feel your diaphragm moving as you breathe.

3. Inhale slowly through your nose so that your abdomen moves out, causing your hand to rise. The hand on your chest should remain as still as possible.

4. Tighten your abdominal muscles so that your abdomen contracts, as you exhale through pursed lips (soft kissing or pouting lips). The hand on your upper chest must remain as still as possible.

Practice this exercise for 5-10 minutes 3-4 times per day, gradually increasing the amount of time to increase your strength. For advanced practitioners, you can increase the effort by placing a book on your abdomen.

*Please note, if you’ve been diagnosed with COPD, Asthma, or any lung condition, you are encouraged to speak to your pulmonologist or respiratory therapist before engaging in this practice. This practice has been linked to help treat these conditions, however consult with your physician first to go over your specific abilities.

***rtherapist ***r

31/05/2022

Let's talk about Vitamins

Vitamin A: Take it when you are stressed, or travelling. We need it because supports our immune functions. So get more green, yellow and red in your plate.

Vitamin D: Aids calcium absorption. Egg Yolks and Fish and also green leafy vegetables are your best bet.

Vitamin E: Take it when you've eaten a lot of fried food, bakery products and consumed high amounts of fat. Vitamin E prevents fat from turning toxic in our body.

Vitamin K: Take it if you are suffering from excessive menstrual bleeding.

Vitamin C: Critical to our immunity. Take it as a regular supplement. It's vital if you are a smoker (active and passive).


Vitamin B: These are many vitamins clubbed together. Take it as a supplement at the start of the day with your breakfast. We need it because it takes part in metabolic reactions, improve nerve functions. Also for lustrous hair and pink nails look to B.

22/05/2022

A THOUGHT FOR TODAY:
In the small matters trust the mind, in the large ones the heart. -Sigmund Freud, neurologist, founder of psychoanalysis (6 May 1856-1939)

12/05/2022

If you find yourself consistently wound up at the end of the day, here are three simple things you can do to lower stress and improve your health.

Get Into Optic Flow

Optic flow is a pattern of motion in which objects move past you in the visual field. Going for a walk, jog, or cycling outside puts you in a state of optic flow, which has a powerful effect on your nervous system.

Optic flow dampens neural activity in the amygdala, a structure in your brain that suppresses feelings of fear and anxiety. Therefore, simply moving your body through forward ambulation can dramatically impact your stress level. The key is you must be outside. A treadmill or stationary bike won't work.

Practice Cadenced Breathing With an Emphasis on Exhalation

Our bodies are equipped with a unique neurological system that enables us to move up and down a continuum of stress and relaxation. This system is called the autonomic nervous system (ANS), and it can be manipulated through breathing.

By performing cadenced breathing wherein the exhalation is twice as long as the inhalation, you can immediately begin to shift your body from a stressed state to a relaxed state. As long as you stick to the 1:2 ratio, you can get creative with the duration of the breathing sequence. For example, you could perform two or three minutes of cadenced breathing wherein you inhale for three seconds and exhale for six seconds.

This simple mechanistic behavior can provide you with immediate stress relief and control when life feels out of control.

Practice Gratitude

Finally, simply taking a few moments at the end of the day to take note of the good things in your life can profoundly impact your well-being. Research suggests that a gratitude practice can improve optimism and resilience, reduce biomarkers for stress and inflammation, and enhance sleep quality.

If you want to implement a gratitude practice, I suggest the Three Good Things exercise.

First, write down three good things that happened during the day. Then give each event a title and write down what happened in detail. Next, include how this event made you feel at the time and how this makes you feel later (as you are writing it). Finally, sit with the positive experience and let positive feelings bubble up and soak in.

Replacing your nightcap with these recommended behaviors will improve your physical and mental health and well-being. And if you find that you're having a hard time coping, please consider reaching out to a licensed therapist for professional help.

02/05/2022

02/05/2022

OXYGEN DEPLETION
The way you breathe often reflects what is going on in your body, thoughts and feelings.
Taking control of your breath will improve the way you think, you feel, and your body functions over all. Poor breathing habits, such as breathing too fast, too slow, holding your breath or feeling as if you are not breathing at all, can produce physical stress, oxygen depletion and energy shortage.

Learn to take “deep breaths”.
To Register: Whatsapp 96740 40202

26/04/2022

Core26plus Yoga is grounded in its teachings; I believe yoga is a very adaptable and accessible practice, perfect for recovery.

You don't need any previous yoga experience and you don't need to be flexible. The only prerequisite is that you can breathe and be willing to have a go.

🌿 Yoga helps manage fatigue
Although it may seem counter-intuitive, the answer to fatigue isn’t necessarily more rest; moving the body through a sequence of yoga poses, synchronised with the breath can draw fresh energy into the body and leave you feeling uplifted and energised.

🌿 Yoga supports Lymph Drainage
Our lymphatic systems rely on movement to get lymph flowing as there is no such thing as a lymph pump or lymph valves. Movement and deep breathing in yoga stimulate lymph flow, so important for those of you who have lymph nodes removed or radiated.

🌿 Yoga helps you manage stress and anxiety.
Yoga helps to balance and calm the nervous system using a combination of poses (asana), mindfulness, breathing techniques (pranayama) and relaxation, which all stimulate the ‘rest and digest’ part of the nervous system, enabling us to feel calmer and promoting healing.

🌿Yoga helps strengthen bones
Chemotherapy, radiotherapy and hormonal treatment can cause loss of bone density (osteoporosis) and bone volume (osteopenia). Low-impact, weight-bearing poses (where your bones are supporting your body weight), stimulate the production of new bone cells.

🌿 Yoga helps restore healthy movement and posture.
Postural awareness and alignment is a fundamental part of yoga.
Moving dynamically in and out of poses, and holding poses can increase muscle strength and tone. Gentle stretching helps restore movement where there is scar tissue and muscle tightness.

🌿 Yoga helps you to take a sense of control.
It is common to feel disempowered after most-likely months of having treatments done to you. Yoga can help you take back some control because it promotes physical and emotional wellbeing, empowering you with a self-care practice to nourish you from the inside out.

If you have any questions about how yoga could support you in your recovery please do reach out.

Warmest wishes,
Kavya Dutta
core26plus@gmail.com

29/03/2022

"..Through acknowledging the rough edges of our humanness, we learn more deeply how to love. Love in the fullest, richest sense is not just something that falls in our lap like manna from heaven, but something that we must learn. Granted, the first flush of love, the spontaneous arising of unconditional openness, just happens, without any work or effort on our part. Yet as our fears and conditions enter the picture and difficult parts of a relationship begin to emerge, our love is put to the test. Through feeling the painful discrepancy between the boundless love in our heart and the limited ways it manifests, we are moved to bring that love more fully into our lives. Love in this more developed sense involves learning to embrace the whole of our experience, including everything that we find more difficult to accept." John Wellwood.... ya.. ditto... wish I wrote this or maybe "I" did.

26/03/2022

Still holds TRUE!!