Copyright@ Simona Zaino
Full or partial reproduction of this article requires permission from the author. **** Wellness or wellbeing is usually described as a general sense of balance that encompasses body, mind and spirit. The perception of wellbeing is no longer confined to physical fitness but includes mental balance and a general sense of purpose too. Medical science has now recognized that body and mind work in unison. So achieving a sense of wellbeing requires action on both fronts. Also, the focus of medical science has shifted from mainly curing diseases to prevention, i.e. maintaining the lifestyle that helps us stay healthy and happy. Interestingly, modern science has now widely accepted what ancient Yogis had already discovered thousands of years ago. There are four pillars to wellbeing and these can be identified as follows: 1.Balanced diet 2.Exercise 3.Relaxation 4.Balanced Mind Balanced Diet A balanced diet is one that provides you with nutritious food (macro and micro nutrients), the right amount of calories (depending on how much energy you need) and calories intake distributed correctly throughout the day (depending on your activities). This is necessary for disease prevention, longevity and maintain a good level of activity throughout our entire life. Exercise Exercise is any physical activity that helps you improve flexibility, strength and cardiovascular resistance. Currently, experts recommend a minimum of 30 minutes a day of moderate exercise, five days a week. Relaxation A state of physical and mental relaxation can be achieved in various ways: Yoga, massage therapy, walking, active social life, holiday breaks, etc.) Sleep is also an important part of relaxation as it is through sleep that the body regenerates and the mind rests. Balanced Mind Our thoughts play a big role in the way we perceive a given situation and the effect it has on us. Thus gaining control over our thoughts and establishing a positive mindset is key to keep stress away. No matter what our life experiences are, through various techniques and practices, it is possible to train our mind to focus on positive and constructive thoughts and also help us find a sense of purpose. An experienced Wellbeing Coach can guide you on all these four areas and help you create a healthy, balanced and fulfilling lifestyle. Author: Simona Zaino Simona is a qualified Health & Wellbeing, Nutrition & Life Coach . Read about her here (Copyright @Simona Zaino)
Full or partial reproduction of this article requires permission from the author. *** Pregnancy is one of the most fulfilling but also challenging times in a woman's life. During pregnancy the body goes through so many changes to create a protective and comfortable environment for the baby. The body is transformed by hormones and through the sheer weight of the baby. After delivery, it is important for the new mother to gently and gradually transition to a new healthy lifestyle that allows her to fully enjoy her time with the newborn baby. This involves, among other things: redeveloping muscle strength, correcting posture, preventing injuries and achieving an overall state of mental relaxation Post Natal Pilates is a wonderful and safe way of achieving this, even when exercising from home. A basic Post Natal Pilates workout takes place on your mat so it does not require much space. Below a brief list od the main benefits you can achieve by attending two Post Natal Pilates classes a week (30 mins each):
Author: Simona Zaino *** Simona is fully qualified Post Natal Pilates instructor with Merrithew. She runs regular online Post Natal Pilates classes (via Zoom). Details and timetable can be found at www.eatdancebreathe.com/onlineclasses.html NOTE: Please make sure you talk to your GP or Gynecologist before joining the classes. (Copyright 2020, Simona Zaino )
Full or partial reproduction of this article requires permission from the author. *** Social dancing has become one of the most popular pastimes in the past few years, with so many options to choose from! Salsa and Tango for the lovers of all things Latin, Kizomba for those who prefer a more sensual style, Jive for dancers who like fun and upbeat music, the old-style and evergreen Line Dancing and many others. You don’t need to be a professional dancer to join classes and social events, just the desire to be in good company and have fun. As well as being fun, dance is also a very healthy form of workout. It involves all areas of the body and helps develop strong and slender muscles, boost stamina, improve cardio-vascular endurance and reduce stress. However, most people approach social dance without the adequate physical preparation. Unlike formal dances (e.g. ballet), where classes always include body conditioning sessions, most social dance classes do not allocate enough time for conditioning thus exposing social dancers to potential injuries. Social dancers should consider adding a regular body conditioning workout to their dance classes in order to: 1. Improve posture and alignment The correct spine alignment and posture is essential to ensure the dance moves do not put pressure on the spine, the joints and the muscles that support the skeleton 2.Develop muscular strength Dancing can be a strenuous activity and the relevant muscles need to be prepared with a suitable and gradual strengthening routine 3.Develop flexibility Muscle and joint flexibility is often overlooked by social dancers.. until they experience a pull or tear! Just like strength, flexibility has to be developed gradually 4..Improve mobility and range of movement Most people join social dance classes without adequate mobility thus forcing the body into positions and movements that strain skeleton and muscles 5.Prevent injury and ensure comfort Dance moves should, when performed correctly and with adequate preparation, feel natural and comfortable without pushing your body to the limit and causing injuries So what is the best and most effective body conditioning workout for social dancers? Body conditioning for social dancers should include a combination of stretching, strengthening and postural exercises that involve the entire body and encourage the various areas of the body to work as a whole. Highly recommended complementary activities for social dancers are thus Yoga and Pilates classes, which are widely available everywhere. A regular combined Yoga and Pilates practice will ensure your body can put up with the challenges of your dance routines in a safe manner.. so you can focus on the fun! :) Related articles and tutorials www.eatdancebreathe.com/tutorials.html Online Yoga and Pilates classes (via Zoom) We currently offer regular online Yoga & Pilates classes (via Zoom) Price: €10 per week (take as many classes as you like). View timetable here Argentine Tango School See www.tangofever.net (contactless and online classes offered during lockdown) Author: Simona Zaino Simona is a qualified Health & Wellness, Nutrition & Life Coach based in Dublin. She teaches Yoga and Pilates and runs runs group and private classes (also online). She teaches Body conditioning for professional and social dancers. See: www.eatdancebreathe.com/services.html (Copyright 2020, Simona Zaino )
Full or partial reproduction of this article requires permission from the author. It was not long ago when neuro-scientists believed that an adult developed brain was not capable of changing. More specifically, scientists believed that neurons connections in the brain (i.e. synapses), once established, became fixed or 'hardwired' New studies are now challenging this belief (see 'The Brain that Changes Itself' by Norman Doidge). Far from being unchanging, the brain is actually a 'plastic' organ. A plastic brain is a brain capable of changing its structure to adapt to new tasks and new situations. 'Neuro-plasticity' is the neurons' ability to change the old connections if they cannot efficiently handle the new task so that new connections can be established. This is a ground-breaking discovery if we think in terms of our ability to make changes and adapt to new circumstances in life. From a neuroscience point of view, changing acquired habits (anything from thought patterns to eating and exercise routines) requires the creation of new synapses in our brain. The more efficient our brain is in doing that, the faster we adapt and change. On the other hand, the more established the old habits (and the relevant synapses), the harder it is to change them. Is it possible for us to increase brain plasticity and its efficiency at dealing with changes? Challenging our brain by learning new skills is certainly a way ok keeping the brain fit. A regular Yoga practice can act at a deeper level to increase brain 'flexibility'. On the one hand, the practice of Yoga postures provides a physical and mental challenge: flexibility, balance, strength and focus are the main skills we need to execute and hold a pose in a effortless manner. On the other, meditation and breathing exercises usually included in a traditional Yoga class, will have a calming effect on the mind. And a calm mind is more efficient at 'isolating' the specific task to be carried out thus producing a 'focused effort' Related articles and tutorials in this blog: Covid19: rethinking our fear of change What is Yoga? What are its benefits? Author: Simona Zaino Simona is a qualified Health, Nutrition & Life Coach based in Dublin. She is also a Yoga and Pilates instructor and teaches group, private and online classes. Copyright 2016, Simona Z. )
Full or partial reproduction of this article requires permission from the author. Trikosana (or Triangle pose) is an effective antidote to back pain caused by long hours of sitting. It is obviously an all favourite among office workers! If correctly performed, this pose will gently but effectively lengthen the spine sideways and release any tension in the muscles that support it. Respecting the correct alignment and the correct balance of muscular contraction-release is absolutely essential to achieve the desired effect. An experienced yoga teacher will be able to guide you through the anatomy of the pose and ensure that feet, hips and shoulders are in the optimum position for the spine to lengthen. As Trikonasana lengthen the spine sideways, it does not put pressure on the lower back as forward bends do. Also, the stretching effect can be felt from the upper back all the way down to the lower back and into the hips, upper thighs and groins, thus acting on other tight areas that may be contributing to the back pain. Feet, legs and hips play a key role in the correct execution of the pose, thus highlighting the importance of a strong stance that supports the spine, on and off the mat. Different versions of Trikonasana exist and they present different levels of difficulty. Make sure you practice the one that is most suitable to you current ability. (Copyright 2016, Simona Z.)
Full or partial reproduction of this article requires permission from the author. I recently visited Denmark. As any tourist would do these days, I carried out extensive Google searches on places of interest and the local culture before my departure... I googled anything: from best castles to recommended restaurants and how to greet people in Danish. I left to Copenhagen thinking I knew all I needed to know to spend three pleasant and relaxing days away from Ireland. Little I knew that Denmark with its tranquil natural landscapes, gorgeous buildings and romantic canals would reveal an interesting perspective on life.. But let's start from the beginning. The very first place I visited was the absolutely stunning Glyptoteket (=museum of statues) in Copenhagen. Being from Sicily, I am accustomed to the sight of ancient marble statues from the Greek and Roman civilization. We have hundreds of them on display in our museums. But this place was simply unique in the way the statues were arranged in each room and also the carefully designed lighting that almost brought each statue to life (see photos below). It was late in the evening. Apart from the spotlights pointing at each statue, the room was otherwise in darkness, so much so that it was actually hard to read the labels that described each item. The concept applied by the museum designers was very simple: instead of eliminating darkness using cold flood lights to light the rooms, they had used the contrast light-dark to create depth and highlight shapes and nuances. The following days, walking around Copenhagen after sunset, I noticed the same concept had been adopted to light up most buildings in the city (see image below). In a country where winter days are very short and sunlight is limited to few hours a day, could this be a trick to turn darkness into a tool to see things under a new light? This would imply that light and darkness can actually co-exist and even enrich each other. Darkness on its own or light on its own could not create the same deep image generated by the light-dark contrast. It is by carefully balancing both that we add extra dimension and depth. The practice of Yoga teaches us to look into both darkness and light and achieve the poise required to balance both into our life, thus highlighting nuances and dimensions that would have otherwise gone unnoticed. (Copyright 2016, Simona Z.) Full or partial reproduction of this article requires permission from the author. “Breath is the king of mind.” ― B.K.S. Iyengar, Light on Yoga Anybody who has attended a Yoga class would have heard their teacher reminding them to 'breathe'. Of course, nobody would go through an entire Yoga holding their breath! What the teacher wold refer to is the 'proper' way to breath in Yoga, the so called 'Yogic breathing' or 'diaphragmatic breathing. A definition of the Yogic breathing is as follows: ''Diaphragmatic breathing, abdominal breathing, belly breathing or deep breathing is breathing that is done by contracting the diaphragm, a muscle located horizontally between the thoracic cavity and abdominal cavity. Air enters the lungs and the belly expands during this type of breathing. This deep breathing is marked by expansion of the abdomen rather than the chest when breathing. Diaphragmatic breathing is also known scientifically as eupnea, which is a natural and relaxed form of breathing in all mammals. Eupnea occurs in mammals whenever they are in a state of relaxation, i.e. when there is no clear and present danger in their environment. When a mammal perceives potential danger, eupnea stops, and a much more limited and labored form of breathing occurs. Eupnea is an efficient and effective form of breathing, which maximizes air intake, and minimizes muscular effort.'' By practising the diaphragmatic breathing during a Yoga class, we will:
(Copyright 2016, Simona Z.)
Full or partial reproduction of this article requires permission from the author. One of the many benefits of the practice of Yoga postures is body awareness, i.s. awareness of the muscles, joints and bones that contribute to the execution of the posture. This article will focus on the muscles' action. Getting into and holding a Yoga posture requires a series of actions that are performed by contracting certain muscles and relaxing others. Each posture requires its own peculiar combination of muscle release and contraction. Identifying the right combination will prevent discomfort in the execution of the posture ad maximize its benefits. As you begin to practice a posture for the fist time, you start exploring the posture and scan your body to identify which muscles will actively participate (contraction) in the execution of the postures and which will passively participates (release). It is a trial and error process and it takes various attempts to figure out the correct balance of release and contraction. The process requires a strong focus on your body as well as a slow pace of execution. An experienced Yoga teacher will guide you through the process by pointing out the muscles that are relevant for each posture. It is important to inform your teacher of any pre-existing injuries as this may affect you ability to execute the posture correctly and, in some cases, exacerbate your injury. |
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