Stress, anxiety and depression is a global public health concern.
World Health Organisation (WHO) - say It's the leading cause of disability worldwide. More than 300 million suffer worldwide.
Health services around the world are now starting to acknowledge the growing scientific evidence showing the benefits of specific yoga postures (asanas) and breathing practices (pranayama) as monotherapy or augmentation to other treatments to reduce anxiety and depression in Major Depressive Disorder (MDD). 
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I am writing this because  a close family member is currently experiencing severe PTSD.  Watching him suffering and his family sadly also being adversely affected. 
Being quiet or silent about depression, anxiety, or stress does not help anyone.
Talk and be open --- help ourselves by taking better care and attention to how we live and go about our daily lives.  We can then help others along the way.                 

•  Ahimsa -Sanskrit for 'non violence',  'not to injure', 'compassion',   is one of 5 yamas- the moral and ethical guidelines that yogis strive to live by.  We can apply to our yoga by practicing safely with awareness, the food we choose to eat for optimum health, thoughts we have, the words we use and our actions towards others, our-self and all living beings. 

• Good to be active, but we also need to aware of the importance of slowing down, being mindful as we go about our daily activities.
• Slow and more meditative forms of yoga are especially useful, walking slowly in nature, spending quality time with family and friends, owning and caring for a pet.
• Taking time out to actually sit still, start  with 2 minutes a couple of time a day.                                             Focus on your breath without changing or altering it, scan your body, notice the sensations, observe where you are holding tension and breath into the that area. Imagine your mind as the blue sky and the thoughts that arise are the clouds slowly floating away. With practice, you will find it easier to sit for longer.
• Regular Mindful yoga practice bring many benefits, such as: self-awareness, presence, improve self-regulation & resilience, improved heart rate variability and increased vagal tone (refers to activity of vagus nerve , a branch of parasympathetic nervous system largely responsible for calming organs after a stress response.) 
• Take time out to do your thing,  be kind, value and love yourself. Don't feel guilty.
• Your joy, happiness and love will then spread to all those around you.      

We can all strive to bring more LOVE into the world.
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Looking forward to our beautiful classes this week, see you then.
Monday 18th 6.00pm
Tuesday 19th 4.30pm and 6.00pm
Namaste Karen

Viparita Karani/Legs- up- the- wall.  (Fountain of Youth -Reverses the affects of gravity) 
Hold for 5-20 mins
 Props:
Wall space
Mat - optional
Strap or tie - optional
Blanket - optional
Eye pillow - optional
 
Technique:

• Take right hip to wall and pivot legs up the wall. Legs and buttocks close to the wall with the hips on the floor. If hamstrings are tight, move hips further away from the wall.
• Option: Place the strap/tie around the thighs or ankles fasten and tighten so that the legs are held comfortably.
• Option: Slide a blanket under head and against the shoulders to ensure a straight spine.
• Option: Use and eye pillow to weight the eyes and brow to further aid parasympathetic nervous system.
• Take arms to the floor from body, palms facing up, or hands to the belly to help bring focus to your natural breath. 
• To release, slowly release tie. Gently draw the knees to chest. Roll to the right side and take a few breaths with eyes closed before pressing left hand to the floor to roll the body upward with the head lifting last.
• * This posture can also be done on your bed, even if you no wall space in your bedroom, you can still put your legs up the headboard. (great when travelling and staying in hotel rooms)

Benefits:
Relieves tired aching / cramping / legs
Improves venous drainage / circulation
Relieves fatigue / stress
Calms nervous system
Sleep / Insomnia 
Helps relieve fluid retention / aids in the prevention of varicose veins.
This gentle supported inversion can help to facilitate deeper breathing. With the diaphragm not working against gravity we can access a fuller exhalation, and in turn a deeper inhalation, which can help to slow the heart rate and decrease blood pressure.

Avoid doing this pose:
If you have serious eye problems such as glaucoma.

Menstruation: NO height under buttocks. Keep  hips same height as shoulders.
Prenatal: Must have bolster/ blankets to create height under buttocks.
* Take extra care or avoid after 4th mth.  

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