4 Benefits of Somatic Yoga

Do you feel stiff or creaky in your joints?

Do you feel frazzled by stress, or find it hard to recover from exercise?

Do you notice that your mind is constantly lost in thought and you wish you could be more present?

Somatic Yoga is a gentle form of movement that addresses the above issues. ‘Somatics’ is an area of study that explores our subjective experience of our body, and seeks to deepen self-awareness by improving our ability to feel subtle sensations. Somatic Yoga combines this approach with principles from the yoga system.

What can you expect to see in a Somatic Yoga class?

You may or may not see traditional yoga ‘shapes’ in a Somatic Yoga class. Because the main intention is to explore your own body, less emphasis is given to making specific shapes and more to mindfulness of your body in motion. If a yoga posture is visited, you may be invited to explore micro-adjustments that encourage ease and curious exploration, rather than pushing yourself to freeze in a pose.

Classic somatic movement includes very flow, gentle, repetitive movements that help lull you into a relaxed state, reducing any intense sensation in order to bring more subtle sensation of your body to the foreground of your awareness.

You can expect verbal cues that take your attention to the specific movements of your bones, muscles, connective tissue, skin and even organs — levels of self that are all possible to feel, but so many of us have desensitised unless there is intense sensation. Developing this level of sensitivity improves your mind-body connection and allows your system to move and hold yourself more efficiently.

How could you benefit from this kind of practice?

Somatic Yoga has 4 key benefits:

1. Reduced tension

2. Easeful movement

3. Reduced physiological stress

4. More presence

1. Reduced tension

Most people think they need to stretch more. When they feel tight, they ask me for advice on stretches to do. While certain stretches may be helpful in certain situations, I’ve observed that much of the chronic tension we experience is not caused by a lack of stretching; it’s caused by unnecessary holding and unconsciously restrictive movement.

I teach Somatic Yoga as a way to facilitate letting go. When we become quiet and slow, reducing the ‘noise’ in the system, we can start to notice where we may be contracting our muscles unnecessarily. One of the primary cues I offer in my classes is to feel and allow gravity, and to let the ground hold you. When your attention is brought to letting go in this way, you start to discover areas of habitual contraction — commonly in the face, hands, feet, belly and thighs. With practice and attention, your system learns that these holding patterns are unnecessary when there is little demand on your body. In this way, you start to reprogramme these patterns, which reduces the overall tension you hold in your muscles on a moment to moment basis.

2. Easeful movement

If I ask you to lift your arm, chances are you’ll lift it in the way you normally do. You may lift your arm in the most mechanically efficient way, but most of us have some degree of imbalance and inefficiency in our movement. We tend to not notice these imbalances because the firing patterns that produce our every-day movement are habitual and automatic.

Somatic Yoga teaches you to find the most easeful, energy efficient ways to move. By moving slowly and gently, bringing attuned mindfulness to all the sensations you feel, you start to pick up more sensory data that tells your brain more about where you are in space. With more information, plus the awareness of the force of gravity, your body naturally starts to find more efficient positions and firing patterns to achieve the movement.

My Somatic Yoga classes are unique in the sense that I also bring in principles of functional and remedial movement. I teach both joint isolation work, as well as coordinating movement into integrated chains. Through isolating and then integrating movement, we ensure that each joint isn’t working too much or too little, ultimately sharing the load throughout the movement chain.

In most of my classes I then introduce improvised movement. Improvisation helps us repattern the way that we move much in the same way we learned to move as infants: exploration and play. For example, we may look at mobilising the ribcage through specific planes of motion, and then you’ll get the chance to move from your ribcage in a way that feels interesting or satisfying. Teamed with intention to move with fluidity and grace, this explorative work encodes easeful movement into your system as you learn to embody these parts of your body.

3. Reduced physiological stress

One of the most profound benefits of Somatic Yoga is nervous system regulation, in particular teaching your nervous system to shift from ‘fight or flight’ (sympathetic arousal) into ‘rest and digest’ (parasympathetic dominance). We do need a stress response in order to get anything done in our lives, but it’s when we stay stuck in that gear that we get chronically depleted. Eliciting the relaxation response is essential for healing and rejuvenation, and developing a regular practice of this self-regulation will reduce our overall system stress levels — opening up energy you can channel into what you most care about.

I write more about the physiological principles and basic somatic practices for self-regulation and recovery in my blog ‘2 Somatic Techniques to Maximise Your Recovery’.

4. More presence

You may have heard that meditation helps make us more present, but how many people can actually stay present when meditating? An untrained mind will so easily wonder off into thought — projections and ruminations that are not occurring here and now.

Somatic Yoga is mindfulness in motion. It differs from still, seated mindfulness meditation in that you’re directing your consciousness from your busy mind into the presence of your body. Through movement, we offer more stimulation to keep focused on this embodied presence, which can be so hard to do when we just sit and try to be present.

Being present is one of the most crucial skills for healthy relationships, effective leadership, and a sense of peace in one’s life. With a Somatic Yoga practice, you’re entraining your mind to check in with your body throughout the day, which ultimately leads to a development in emotional intelligence, empathy and access to your intuition.

Want to try this practice out for yourself?

Come and join my Somatic Yoga classes, Thursday at 12:45-1:45pm in Surbiton, starting on 28th March 2024. For more information and to book, visit this page.

Learn more about my Somatic Yoga classes

If you can feel it, you can heal it.

How body consciousness helped me heal skin cancer.

I was working as a lawyer in one of the biggest law firms in the world. Nice colleagues, super challenging work but also: long days at the office and a lot of stress. I lived merely from my head/mind and I was totally not connected with my body.

And that came with a price.   

My body started to give subtle hints: frequent headaches, the feeling of a heavy stone in my stomach, extreme tiredness. I didn’t listen. Grabbed another coffee, took a pain killer and ran to the next meeting. 

Until it hit me.

I was lying down in bed, it went black before my eyes and I saw stars. I went to the doctor for a check-up and decided to get my moles checked while I was there. An appointment with the dermatologist followed soon and there it was: I was diagnosed with severe skin cancer.  

 After the first days of anxious thoughts, tears and disbelief I soon realized: something needed to change and it was up to me to break the cycle.  A sigh of relief entered my body. I couldn’t run away anymore. The experience of skin cancer showed me that literally, I didn’t feel safe in my skin. I was so disconnected from myself, trying to be someone that I was not. Oh yes, I could play the role of a successful international lawyer. But for sure it was not my authentic self. Maybe someone else’s path, but not mine. My soul blueprint, the unique frequency with which I came into this world longed for a big U-turn. Yes, I needed to experience this, but now it was time to take my power back and confidently create my own world.   

After an inner and outer journey of several years I found my way back to me. I started an education as an energetic therapist, and completed several energy healing courses and workshops in the Netherlands, and Bali. But most importantly: I strengthened my connection with the intuitive healer inside of me. I gave her space to evolve, released limiting believes and blockages, and let her flourish. I connected within, with my body and remembered my unique gift.  

My journey helped me to realize how important it is to stay connected to my body. First my body whispered, “you’re out of balance”, then it started to scream. Your body speaks to you every day, and it’s up to you if you listen to it or not. For me it’s my compass, it shows me the way. A beautiful vehicle that allows me to explore life to the fullest. And I’ll never ever abandon it again.   

I am immensely grateful for my journey. It led me to where I am now: living on the magical island of Ibiza, transferring healing energy and guiding people to reconnect with their body: their mental, emotional, physical and spiritual body. My soul goes YAY when I truly connect with people. My heart smiles when Universal Energy does its job. My eyes sparkle when I guide people to reconnect with themselves. 

Curious how that works out for you? Let’s connect! 

With Love,

Janneke (Recharge House)   

www.rechargehouse.nl

https://instagram.com/jannekebolle.rechargehouse

Photo by Maryna Kazmirova on Unsplash

Nourish Your Immunity Naturally

Fall is one of my favorite times of year. There's something about the changing colors of the leaves, hot chocolate by the fireplace, and getting ready for the holidays.

And while the comforts of autumn are undeniable, the drop in temperature also demands more from our immune defenses.

Thankfully, nature has gifted us with an array of foods and drinks to fortify our immune systems and help us thrive.

From fruits to tea and spices, each one carries a powerful shield against illness and a key to unlocking your body's innate strength.

In this guide, we'll take a look at ten of nature's immune-boosting treasures and explore each one’s unique science-backed benefits.

CITRUS FRUITS

Citrus fruits like oranges, lemons, and grapefruits are renowned for their high vitamin C content. This essential nutrient is a powerful antioxidant that plays a crucial role in supporting the immune system. Vitamin C stimulates the production of white blood cells, which are the body's first line of defense against infections. Additionally, vitamin C helps these cells function more effectively, making it a key player in maintaining a robust immune response.

BERRIES

Berries, including blueberries, strawberries, and raspberries, are vibrant gems packed with a wealth of health-boosting properties. They are rich in antioxidants, including flavonoids and polyphenols, which help combat free radicals in the body. This antioxidant activity is vital for reducing oxidative stress and inflammation, both of which can weaken the immune system. Additionally, berries are a good source of vitamins like vitamin C and minerals like potassium, further contributing to a well-functioning immune system.

LEAFY GREENS

Dark, leafy greens like spinach, kale, and swiss chard offer a wealth of immune-boosting nutrients. They are rich in vitamins like A, C, E, and K, as well as minerals like iron and folate. These nutrients contribute to a healthy immune system by supporting the production and functioning of immune cells. Additionally, the high fiber content in leafy greens promotes a healthy gut microbiome, which is essential for robust immune function.

YOGURT

Yogurt, particularly varieties containing live probiotic cultures, is great for gut health. The gut microbiome is increasingly recognized as a cornerstone of overall health, including immune function. Probiotics, which are beneficial bacteria found in yogurt, help balance the gut microbiome, creating an environment conducive to a strong immune system. A healthy gut microbiome supports the production of immune cells and enhances their ability to combat pathogens.

5NUTS

Nuts, such as almonds, walnuts, and cashews, are nutrient-dense. They are abundant in vitamin E, a potent antioxidant that helps protect cells from damage, crucial for maintaining a healthy immune system. Additionally, nuts are a source of zinc, a mineral that supports the development and functioning of immune cells. Healthy fats found in nuts, like omega-3 fatty acids, also play a role in immune health by reducing inflammation and supporting cell membrane function.

6GARLIC

Garlic has a long history of medicinal use, and its immune-boosting properties are well-documented. It contains allicin, a sulfur compound known for its antibacterial, antiviral, and antifungal properties. Allicin is released when garlic is crushed or chopped, providing a potent defense against pathogens. Regular consumption of garlic has been associated with enhanced immune function, making it a valuable addition to your diet.

7GINGER

Ginger is a versatile spice with a host of health benefits, including immune support. It contains gingerol, a compound with potent anti-inflammatory and antioxidant effects. These properties help reduce inflammation in the body, which is crucial for a robust immune response. Additionally, ginger aids digestion, which is closely linked to overall immune function. By soothing the digestive system, ginger helps the body absorb essential nutrients that support immune health.

8TURMERIC

Turmeric, often referred to as the "golden spice," boasts a wealth of health benefits, including potent anti-inflammatory properties. Curcumin, its active ingredient, is responsible for its vibrant color and numerous health benefits. It enhances the immune system's response to pathogens, making it an invaluable component of immune support. To maximize its benefits, it's recommended to pair turmeric with a shake of black pepper, which enhances its absorption.

GREEN TEA

Green tea has long been celebrated for its health benefits, and its immune-boosting properties are no exception. It is rich in antioxidants, particularly catechins, which have potent anti-inflammatory and antimicrobial properties. These antioxidants help protect cells from damage and support the immune system's ability to fend off infections. Additionally, the amino acid L-theanine in green tea has been shown to enhance the function of immune cells, further reinforcing its role in immune health.

HONEY

Last, but certainly not least, honey possesses an impressive range of health-promoting properties. Raw, unprocessed honey is packed with enzymes, antioxidants, and trace amounts of vitamins and minerals. These components provide a boost to the immune system. The antimicrobial properties of honey are attributed to natural enzymes that produce hydrogen peroxide, making it an effective natural antibiotic.

Summary

Incorporating these natural immune-boosting foods into your diet is a practical and effective way to fortify your body's defenses. Each food offers a unique contribution to your overall health and well-being.

By making mindful nutritional choices, you're taking active steps towards a healthier, more resilient cold season.

Your body will thank you for it!

Looking for more? ➜ The Holistic Health Planning Journal that I use with my own clients is the perfect place to start mapping out your mind-body health goals right now!

Looking to go deeper? ➜ Book a free consultation with me to heal with the support of an experienced holistic health coach. I would love to work with you! 

Thank you Tanya for contributing with this awesome article

Holistic Health is Leading The Way

We have to shift our HSE lens from one narrowly focused on physical safety to a broader, more encompassing view that takes the full spectrum of health into account. This includes mental and emotional wellbeing, chronic disease management, and preventive healthcare.

This reframing necessitates several key changes in how we approach HSE:

1. Redefining Health: Health in the HSE context must be redefined to include physical, mental, and emotional health, with all three components given equal importance. This means assessing work environments not just for physical hazards, but also for elements that could contribute to stress, burnout, or other mental health issues.

2. Investment in Health Promotion: Companies must invest more in promoting health and wellness, which includes programs to encourage healthy eating, regular exercise, mental health support, and preventive health checks.

3. Work-Life Integration: The new definition of safety should extend beyond physical safety to encompass the protection of employees' personal time and boundaries, acknowledging that overwork and burnout can be as damaging as any physical hazard.

4. Inclusive and Non-Judgmental Spaces: Given the stigma associated with mental health, workplaces need to be safe spaces where employees can speak openly about their struggles without fear of judgment or discrimination.

5. Continuous Learning and Adaption: As new health challenges emerge, companies need to be agile in adapting their HSE policies. Learning from each challenge is essential to refine strategies and improve resilience.

The call to action for businesses today is clear: it's time to extend the boundaries of HSE to embrace the full spectrum of health and wellbeing. Just as safety protocols have evolved to match industrial advancements, our health protocols must adapt to mirror the changing health landscape.

In reframing our approach to HSE, we're not only safeguarding the wellbeing of our workforce but also laying the foundations for a more productive, engaged, and sustainable organisation. The dividends are significant – in enhanced employee engagement, decreased absenteeism, increased productivity, and, ultimately, an improved bottom line.

By embracing this more expansive, holistic approach to HSE, we can tackle the growing prevalence of mental health disorders and chronic diseases head-on. Furthermore, it gives us the tools to create workplaces that are not just physically safe, but also foster a culture of wellbeing, resilience, and inclusivity.

International SOS

Photo by Jeremy Bishop on Unsplash

Mental Health Foundation

‘Mental health problems cost the UK economy at least £117.9 billion annually according to a new report published today by the Mental Health Foundation and London School of Economics and Political Science.

This means the cost of mental health problems is equivalent to around 5% of the UK’s GDP.

Almost three-quarters of the cost (72%) is due to the lost productivity of people living with mental health conditions and costs incurred by unpaid informal carers who take on a great deal of responsibility in providing mental health support in our communities.

Across the UK there were 10.3 million recorded instances of mental ill-health over a one-year period, and the third most common cause of disability was depression. 

The report, ‘The economic case for investing in the prevention of mental health conditions in the UK’, makes the case for a prevention-based approach to mental health which would both improve mental wellbeing while reducing the economic costs of poor mental health.

Mark Rowland, Chief Executive of Mental Health Foundation, said: “Our report reveals the monumental cost to the economy of poor mental health. It also demonstrates the opportunity to make a radical change in our approach to mental health by prioritising prevention, resulting in improved wellbeing for all and reducing costs to our economy. We urge governments across the UK to pay attention to what the evidence is telling us and commit to investing in cost-effective prevention interventions that are proven to work.

“Too often decision-makers may ignore or dismiss evidence-based programmes and policies focused on prevention, citing prohibitive expense. The truth is we cannot afford the spiralling costs to both people’s wellbeing and our economy by trying to treat our way out of the mental health crisis. Investing in society-wide measures to prevent poor mental health and address the factors that pose a risk to our mental health, will help people to thrive at every stage of their lives and boost our economy by billions in the long-term.”’

Read Full Article Here -

Photo by Dan Meyers on Unsplash

Take Your Dreams Seriously, Even If It Looks Like The World Doesn't

My intention for this article is to share my experience of the past 2 years of entrepreneurship, how believing in my dreams, even when it looks like things aren't working, has been the greatest gift. 

I’ve always been someone with big dreams, able to look at a problem and see a solution. I don’t see the world through rose-tinted glasses, but I see the best in others, I see the possibility instead of the limitation. I spent a lot of my younger years suppressing this way of being. I can’t tell you the exact reason why, and there are always things that we can look back on and blame, but I like to look at where I am in this moment and how I’m now, choosing to follow and believe in those big dreams.

This is not a process that came naturally to me. I didn’t one day wake up and believe. Believing in the work that I do, was more of a practice. I started to choose that, no matter what, I’d take what I do seriously, I’d take how I feel seriously, I decided that my intuition was my compass and I’d believe in the gifts that I had to offer to the world, even if it looked like no one else could see them. I share this with you, wherever you are on your journey, to remind you of the reality of the path of following your dreams, your heart, the things that inspire you and why that reality is a gift.

In my experience, this path requires immense courage, resilience, trust, surrender, and faith. These are all muscles that, like any muscle, require practice, repetition and patience to grow. It is you that needs to choose to continue to walk this path, even when it looks like things aren’t working. It’s still early days for me on this journey, and I can’t tell you how many things I’ve tried that have led to dead ends and so-called failures, but every single one has gifted me with something that you can’t simply learn through any course, book or another mentor. It’s shown me more about who I truly am than anything else. Following my dreams, believing in them, taking them seriously has brought me to a place in my life where I feel empowered. Empowered to live a life different to the one that was prescribed to me.

The intention of this article is not to share with you the ‘how I did this’, but to remind you that this possibility lives within you. The possibility to keep walking even when it feels impossible. The possibility to experience, to realise your greatest dreams. Your path isn’t going to look like mine, but perhaps I can be a mirror to what your heart is speaking to you. To remember that, you are your greatest cheerleader and support system, because you are the only person that’s always going to be with you, every day throughout this life. If I was to offer a fragment of wisdom for what has supported me the most, it’s my practice to connect and allow. To connect to all that I am, known and unknown, and to allow it. By allow it, I simply mean the opposite of suppress and reject. This practice, over-time, has deepened my faith in my path, in my work, because I know it’s origin is from somewhere deeper inside of me. There are many words you may associate with that place, I use the words heart or soul, but feel into what words resonate with you the most.

When you do this, it is you that needs to choose you. You can spend your whole life waiting for someone else to choose you, someone else to believe in you, someone else to give you that big break, but then your gifts are reliant on the permission of another. When you choose you first, when you choose to take what you do and believe seriously, you are free, you are empowered. Your power is from the Source that lives inside of you, this is something you don’t need to outsource. We can then receive support from others as a gift, not as something that we need.

This doesn’t mean that you won’t, at times, need to re-direct your attention, choose different strategies, or even let go of some dreams that you no longer feel connected to. But the practice of connecting and allowing of all that you are, is something that can never leave you, it is something that will strengthen over-time with every step you take. The path itself is the true work, not what you associate as ‘the work’. This is the by-product of who you are and who you choose to be in each moment.

What do you choose?

with love,

Emma 

Photo by Javardh on Unsplash