This is new from our Yoga Practitioner, Izzy Ixer, being offered here at the WCHC, please take a look………..

 

 

 

Practice at home plan – face to face
Introductory session	Half hour	Tell me about yourself, your goals for your yoga practice, any health issues you feel are relevant and help me to get to know you.   Following this session I will prepare a personalised practice plan for you with illustrations of the postures, ready for your next session.
Introduction to your plan	1 hour	Go through the practice plan to ensure that you feel confident to practise the postures and breathing techniques safely in your own home.
Follow up session	1 hour	Discuss progress, make any adjustments to the plan ready to continue your home practice with confidence.
Package price		£99

 

And if you would like to find out more, please contact Izzy as below!

 

Izzy Ixer MCMI

Coach and British Wheel of Yoga Teacher

Blue Pebble Coaching

www.bluepebblecoaching.co.uk

www.izzyyoga.co.uk

 

 

Personal, executive and workplace coaching and mentoring – individuals and teams – raising performance – improving wellbeing

izzy@bluepebblecoaching.co.uk

01473 625115

@IzzyIxer

Also on LinkedIn

 

 

When I talk about yoga I often hear these comments:

 

I’m not flexible enough for yoga!

Oh yoga isn’t for me – I have difficulty with my balance

I’d find it impossible to get into those funny positions with my bad back

I bet there’s nothing it can do to help with my menopause symptoms!

Would it help me to sleep better?

My breathing isn’t very good – I’d get exhausted

I just can’t concentrate, so Yoga would be no good for me

 

 

I’m Izzy Ixer and I’ve been teaching yoga for over 40 years and practising it myself for longer than that!  And it is true that Yoga is not the answer to all of life’s physical and mental problems – if it was that simple we would all be practising yoga!

 

So what is it that draws us to yoga in the first place and, more importantly, keeps us returning to it time and again?  Well, it’s about achieving a sense of deep calm, a feeling of being in control of our body and breath and knowing how to capture our attention and quieten our thoughts.

 

Let’s take a closer look:

 

Body – Hatha Yoga, which is the most popular and accessible form of yoga, is about using movement and co-ordination to develop and strengthen the deep muscles of the body.  If you’ve ever wondered why yogis move in a smooth and fluid way this is the answer.  We don’t generally have big, bulky muscles – it’s all under the surface!  And we start with simple movements which gently lead into simple versions of the classic yoga postures.  And if you are returning to yoga, you’ll be surprised by how much you remember and how quickly it all comes back to you!

 

Breath – the practice of being aware of your breath is at the core of a good yoga practice.  Learning how to read your breath enables you to start to slow it down – listen to your breath now – how fast are you breathing?  The yogis believe that a longer,  slower breath helps us to live longer!

 

Mind – trouble with concentrating and keeping focus is a problem which many people experience today.  There are so many things to distract us!  Your yoga practice will include techniques for quietening, controlling and simply being aware of the activity of the mind.  These form the building blocks of meditation.

 

So what can yoga do for you?

 

Flexibility is important and in our yoga we look to achieve a balance between strength and flexibility, so if you are not flexible, don’t worry – most people aren’t when they start yoga!

 

Difficulty with balance – this is about strength and awareness in the feet, legs and core and it’s also about confidence.  So practising simple balance movements in a safe place will build your confidence.

 

A bad back – most of us experience back problems at some point in our lives and yoga can help you to understand what triggers your discomfort and what to do about it.

 

Menopause – this is a huge issue for many women at work, at home and in family life.  Yoga is unlikely to make the symptoms go away completely but it will help you to control and cope with them.  At this stage in your life there are huge changes taking place in your body and it’s happening at one of the most demanding times for you as an adult with responsibilities.  It’s a great time to turn to yoga and work with these changes to re-invent yourself!

 

Sleep – a yoga practice includes techniques which may help you to get a better night’s sleep.

 

Breathing  is improved by practising yoga postures, easing tension around the rib cage through gentle stretches and also by learning some of the traditional yoga breathing exercises.

 

Concentration – the first thing we do in a yoga session is to bring the whole of you into the practice, which includes your mind.  You will quickly learn how to disconnect from distractions and worries and these are techniques you can take away and use in your daily life too

 

Here’s what my clients tell me:

 

 

“Yoga has made me a better human”

“Yoga lifts me up!  Physically and emotionally.”

“A calming hour of ME time!”

“It is a fantastic tool, helping with relaxing, flexibility and so much more …”

“Even at 70+ I suddenly have an awareness of my body and myself that I didn’t have before”

“My yoga sessions help me to reconnect with my ageing body and remain supple”    

 

 
If you want to feel you are taking control of your body, breath and mind, maybe it’s time to begin your gentle journey into yoga?

 

These is more information about yoga on the NHS website https://www.nhs.uk/live-well/exercise/guide-to-yoga/

 

How do I get started?

 

Izzy would love to have a chat with you at the Woodbridge Complementary Health Centre or by phone so that she can find out more about you and understand how yoga can help you.  Or you can email Izzy at izzy.ixer@btopenworld.com.

 

All you need to get started is comfortable, loose or stretchy clothing (leggings or joggers and a T-shirt) and a yoga mat.

 

Yoga with Izzy is available as one to one sessions or in a group.

 

One to one yoga sessions are 1 hour and are just for you, planned to meet your individual needs:

 

Face to face at the Woodbridge Complementary Health Centre

Online via Zoom

 

 

Group sessions are one and a half hours – and are starting again in September in Woodbridge and in Martlesham Heath, so please email Izzy at izzy.ixer@btopenworld.com if you are interested.

 

 

To find out more contact the Woodbridge Complementary Health Centre on 01394 388234 or online at info@wchc.info or go to Izzy’s website which is www.izzyyoga.co.uk for more information.

 

 

 

 

Uttanasana – Standing forward bend

 

Benefits

 

·       Develops strength in the legs and feet

·       Can help with low back pain

·       Stretches the hamstrings

·       Develops mobility of the pelvis

 

How prepare for it

 

·       This is an inverted pose and is therefore not suitable for those with high blood pressure

·       The modified version with the hands resting on a steady surface at waist height avoids lowering the head and is a good modification

 

How to do it

 

·       Move into Tadasana, the Mountain Pose

·       Breathing in, raise both arms overhead

·       Breathing out, keep the arms straight and bend forward from the hips (alternatively rest your hands on your hips if this is more comfortable)

·       Those using modified version with support can rest the hands on the support now and relax into the posture

·       Bring your hands to rest lightly on your legs

·       Breathing in, raise your head and slightly hollow your back, as in cat pose

·       Breathing out, continue to lower your body towards your legs

·       If the hands can touch the floor, continue to work them around the outsides of the kegs and backwards, behind the feet

·       Remain in the position for 2 or 3 breaths

·       To return, place your hands on your hips, engage your core strength and return to a standing position

·       Alternatively, soften the legs and uncurl the back to a standing position, breathing gently and bringing the head up last

·       Stand quietly and allow the breathing to settle

 

Things to watch

 

·       Bending the legs slightly will help to avoid locking the knees

·       Be aware of the spine and avoid straining the back

·       If there is any strain in the back, soften the knees and keep the spine soft

 

More information about the pose is here:

https://www.yogajournal.com/poses/standing-forward-bend

 

Izzy Ixer

BWY Dip, MCMI

 

Ardha Purvottanasana – Crab Pose
 

This posture is about strength and control – it’s great for building and developing core strength and you can increase the time you hold the posture as your strength grows.

 

Benefits

Improves strength in the arms
Improves core strength
Widens the shoulders and enables the chest to expand
Strengthens the arms
Is a useful counter pose to forward bending postures

 

How prepare for it

 

It’s important that your feet and hands feel firm on the floor or on your mat for this posture, so ensure you are working on a grippy surface.

 

How to do it

 

Begin in a seated position on the ground with both legs stretched out in front of you

Place your hands behind you, in line with your shoulders and with your fingertips pointing towards your body

Bring both legs in towards you and place you feet hips width apart

Gently and with control, raise your hips, bringing your knees directly above your feet and aiming to keep your hands underneath your shoulders

With practice, strength in the thighs and the gluteal muscles will enable you to lift higher and you will be able to bring your body parallel with the floor

Keep your head in line with your body – don’t allow it to fall backwards

Hold the position and maintain even breathing through your nose

To return, lower your hips with control, release your arms and extend your legs out in front of you

 

Things to watch

 

Adapt the hand position by pointing your fingers away from your body if needed or support the hands to protect your wrists

This posture may not be suitable for people with shoulder problems

 

Use your breath to relax into the posture – lengthen the breath out

Return carefully from the pose, using your legs and gluteal muscles to provide the strength to return

Avoid strain on your back at all times

 

Izzy Ixer

BWY Dip, MCMI

 

 

One of my yoga students suggested this for posture of the month as the perfect antidote to spending time in the garden!  The cam is a backwards bend, which releases tension in the shoulders.

I recommend placing a behind you and holding onto the legs to support you as you increase the bend.

 

Benefits

Improves your overall posture
Expands the ribs
Stretches the front of the thighs
Eases tension from the neck and shoulders
 

How prepare for it

 

You’ll need a heavy kitchen chair or a wooden framed arm chair so that you can grasp the front legs of it support

 

How to do it

 

Place yourself in front of the chair in an upright kneeling position, with your feet and lower legs under the chair – allow some space between your back and the chair
From your upright kneeling position, gently reach back each arm in turn and grasp the front legs of the chair, one in each hand – start by holding high up the chair leg
Breathing gently, lift your chest and roll your shoulders back, feeling your back beginning to arch backwards
Keep your tail tucked in – this action will increase the stretch on the front of your legs and importantly it will protect your lower-back from compression
As you relax, you can move your hands a little further down the legs of the chair, maintaining support for the back
Keep the neck long and avoid dropping the head back as this may strain your neck
After a few breaths, gently use your hands to straighten up
Move away from the chair, sit on your heels and stretch your back forwards in pose of a child
After practising like this your spine will become more supple and you can work on the posture without using the chair.
For this full version you place your hands on the heels of your feet, so be sure that you are comfortable with a fuller extension before you progress to this version
 

Things to watch

 

If you have problems with your back, ensure that a backward bend is suitable for your specific problem before you start on this posture
This is a strong backward bend and is not suitable for those with high blood pressure
Be aware of the movement in your spine and proceed carefully
Use your breath to widen and roll back your shoulders and extend your spine
Protect your neck by supporting it from the upper back – don’t allow it to hang back
Return carefully and relax afterwards
More information about the Camel and how to do it:

https://www.yogajournal.com/poses/7-steps-master-camel-ustrasana-pose

A short video showing how the chair can be used to help is here:

 

 

Izzy Ixer

BWY Dip, MCMI

 

 

 

Baddha Konasana – Bound Angle Pose

Great for releasing lower back tension and for easing sciatica, this seated pose is one you can return to again and again and see yourself slowly progressing!

Benefits

• Improves flexibility in the lower back
• Improves flexibility in the hips
• Gently stretches the insides of the thighs, which helps in many other Yoga poses
• Takes time to develop the full version of the posture, so be patient!

How to do it

• Sit on the floor
• Ensure that your back is upright – you may find it helpful to lean against a wall
• Stretch your legs straight out in front of you
• You can place a blanket or yoga block under the back of your pelvis to help raise your hips a little – this will help if your hips or groin area are tight
• Breathe out, bend your knees, drop your knees outwards and pull your heels toward your pelvis
• Grasp your ankles with your hands and encourage the soles of your feet to come together
• Continue to relax your knees out to the sides so that they begin to drop towards the floor
• Keep pressing the soles of your feet together, maintaining your hold on your ankles
• Lengthen your breath out and try to allow the muscles on the insides of the legs to release and relax

Things to watch

• Keep your back as upright as you can
• Keep your shoulders relaxed
• Move gently and smoothly
• Focus on your breathing, extending the breath out as you remain in the posture
• Think about pressing the outside edges of your feet together as this encourages the sense of opening out the hips and extending the thighs
• Ease of the posture gently when you have finished
• Repeat 2 or 3 times

Link to more information: https://www.yogajournal.com/poses/bound-angle-pose

Izzy Ixer

British Wheel of Yoga Dip Yoga Tutor and Coach

You can find out more about Izzy here and about yoga at the Centre here

Twitter @IzzyIxer or @IzzyYoga

 

 

 

Padahastasana – hand to foot posture

This is a forward bend from standing, which means that you take your hands and place them under the soles of your feet. This takes time to achieve and becomes possible as the suppleness in your legs and spine increase. A challenge for most people!

 

Benefits

• Improves flexibility in the hamstrings
• Improves flexibility in the spine
• Acts like an inverted posture with the benefits of reversing the effects of gravity
• Takes time to develop the full version of the posture, so be patient!

 

How to do it

 

Begin from a standing position with your feet parallel and hips’ width apart:

• As you breathe in, raise your arms up and overhead
• As you breathe out, hinge forward from your hips, keeping your arms out in front of you
• Keeping your hips back, continue to bend forward until you can drop your hands onto your legs – don’t worry if you can’t touch your toes
• As you breathe in, raise your head, raise your tail and hollow your back – be careful not to overstretch
• As you breathe out, continue your forward bend
• If you can comfortably reach your feet with your hands, lift your toes and ease the palm of each hand under each foot
• Continue to work with your breath and to allow any tension to soften in the legs and back
• To return, release your hands, take your weight through your legs and buttock muscles and gently uncurl your spine to an upright standing position, raising your head last of all
• Stand quietly and allow your breath to settle

 

Things to watch

• Avoid this inverted posture if you have unmanaged high blood pressure or eye/ear problems
• Use each breath out to help you relax into your back and legs
• Avoid locking the knees or pushing them back
• Retain the tilt in the pelvis, especially in the early stages, to help you reach further down
• Proceed carefully – don’t force progress – just relax

 

Here is a link for more info about the posture:

http://www.a2zyoga.com/yoga-poses/padahastasana.php

Izzy Ixer

British Wheel of Yoga Dip Yoga Tutor and Coach

You can find out more about Izzy here and about yoga at the Centre here

Twitter @IzzyIxer or @IzzyYoga

 

 

 

 

 

 

Paschimottanasana – forward bend from seated position

This posture is a “complete stretch to the North of the body”, which includes the legs, and spine all the way through to the neck. It’s a tricky pose to do well and some people like to practise it with a block tucked under the back of their pelvis to help with forward movement.

 

Benefits

• Improves flexibility in the hamstrings
• Improves flexibility and strength in the spine
• Enables quite reflection as you relax into the posture
• Helps to improve pelvic mobility

How to do it

Begin from a seated position with your legs straight out in front of you:

• Sit upright with your weight tilted slightly forward on your pelvis
• If you find this difficult, practise at first with your back supported by a wall so that you begin to feel the stretch in your legs
• As you breathe in, raise both arms overhead
• As you breathe out, reach gently forward and rest your hands on your legs – don’t worry at this stage how far down your leg they reach
• Holding your legs lightly, breathe in and lengthen your spine from the tail to the top of your head
• As you breathe out begin to lengthen your spine forward
• Keep your head in line with your spine – if you drop your head forward your spine will start to curve
• Feel and relax into the stretch in your back and in your legs
• If you find the stretch on your legs is too much, allow them to bend in towards your chest a little and you will feel the release of tension
• Breathe gently and hold the position
• On your next breath in, return to an upright sitting position with your hands at your sides

Things to watch

• Use each breath out to help you relax into your back and legs
• Keep your tail bone in contact with the floor – this ensures that the stretch continues right into the lower back
• Feel your back muscles and stomach muscles working in harmony to keep the movement steady and controlled

Here is a link for more info about the posture:

http://www.yogajournal.com/poses/seated-forward-bend

Izzy Ixer

British Wheel of Yoga Dip Yoga Tutor and Coach

You can find out more about Izzy here and about yoga at the Centre here

Twitter @IzzyIxer or @IzzyYoga

 

The Plane – an easy start to Virabhadrasana or Warrior III

Warrior III or Virabhadrasana is one of the Yoga classics and this posture, the Plane, is a good way of developing the strength and co-ordination you will need to achieve it.

Benefits

• Improves balance
• Develops core strength
• Strengthens and tones the feet, ankles and legs
• Stretches and tones the upper back

How to do it

I always begin standing postures from Tadasana, the mountain pose, as this gives you physical steadiness and mental stillness.

• Stand in Tadasana and allow your breath to settle
• Set your gaze gently on something at eye level which will hold your attention while you practise
• Gently move your weight onto your right foot, then slide the left foot back and rest your toes on the floor behind you
• Ease your weight onto your right foot
• Extend your arms to your sides at shoulder height, keeping them straight
• Centre your weight on your right foot and gently raise your left leg behind you, keeping it straight and extend your upper body forwards
• Visualise the back of your head to the back of your left leg forming a straight line
• Breathe gently and hold the balance
• To finish, bring lower your left leg slowly to the ground as you return your upper body to its upright position
• Lower your arms to your sides
• Repeat on the other side

Things to watch

• Your upper body should only move forward enough to balance the lifting movement of the back leg
• Remain focussed so that you can balance well
• If you are not confident about balancing, stand near a wall so that you can easily reach it for support
• Feel the back muscles and stomach muscles working in harmony to keep the movement steady and controlled

Here is a link for more info about the posture:

https://www.namastekid.com/tools/airplane-pose/

Izzy Ixer

British Wheel of Yoga Dip Yoga Tutor and Coach

You can find out more about Izzy here and about yoga at the Centre here

Twitter @IzzyIxer or @IzzyYoga