12 January 2017

Yoga may be best to ease back pain



Session on the yoga mat may be best to ease a bad back

By Henry Bodkin

With its catalogue of headstands and one-legged contortions, it might be thought yoga was best left to those of us who are in peak physical condition. However, new research suggests the group of people who could most benefit from adopting the lotus position is those who are immobilised by pain.

Analysis of more than 1,000 adults with long-term lower-back pain found those who practised yoga were most likely to reduce pain and improve mobility. The findings, from researchers in the US, add weight to calls for GPs in Britain to prescribe yoga sessions to ease long-term discomfort.

Back pain causes more disability than any other condition and affects almost one in 10 Britons, becoming more common with age. Because the causes are hard to isolate it is difficult to treat and  patients commonly resort to long-term use of strong painkillers.

The National Institute for Health and Care Excellence (Nice) guidelines instruct doctors to consider recommending various aerobic and biomechanical exercises, but there is currently no specific mention of yoga. However, the new analysis of 12 academic studies from the UK, the US and India suggests yoga, as distinct from traditional back exercises, could yield the best results.

The scientists behind the new research are now calling for fresh longer-term trials to understand the full benefits for patients with persistent back pain, as the existing data only relates to benefits after six to 12 months.

Lead author Susan Wieland, from the University of Maryland School of Medicine, said: “Our findings suggest that yoga exercise may lead to reducing the symptoms of lower back pain by a small amount, but the results have come from studies with a short follow-up. At the moment we only have low- to moderate-quality evidence for the effects of yoga, before six months, as a type of exercise for helping people with chronic back pain.”

The patients involved in the studies analysed by Dr Wieland had all been enrolled on yoga courses that were designed for their conditions and provided by qualified teachers.

However, the British yoga community is currently riven with uncharacteristic disharmony amid a debate over whether or not to regulate yoga teachers following a series of injuries after students were reportedly encouraged to adopt dangerous positions.

Although yoga teachers who practise in gyms and leisure centres currently have to join the register of exercise professionals, anyone can set themselves up as a private instructor.

“The yoga exercises practised in the studies we reviewed were developed for lower back pain and people should also remember that in each of the studies the classes were led by experienced practitioners,” Dr Wieland said.

She also warned that one in 20 participants (50 patients) actually reported their back pain getting worse after starting a course of yoga.

Derived from a Sanskrit word, yoga aims to “coordinate the breath, mind and body to encourage balance, both internally and externally,” says the British Wheel of Yoga.

But despite its widely acknowledged benefits, it is not considered strenuous enough to count towards the Government-recommended minimum weekly exercise target of 150 minutes of activity, according to the NHS.

However, it is being recommended to elderly people to help prevent the risk of falls.

Published originally in the Daily Telegraph: Session on the yoga mat may be best to ease a bad back

05 January 2017

Quote of the day



Pain is inevitable. Suffering is optional.
Dalai Lama


04 January 2017

February Hypnobirthing Course

What is hypnobirthing

Pregnancy is a time of joy, excitement and anticipation, but the thought of childbirth often evokes fear and anxieties. Hypnobirthing provides the knowledge and tools to help reduce those fears and build confidence in this natural process. Based on a well established practise and rooted in medical research, hypnobirthing empowers you to feel in control regardless of how your baby is born. It will make a positive difference to your experience and will hugely benefit both you and your baby.

Likely benefits for you and your baby

Before
  • Feeling empowered, calm and in control when approaching the birth
  • Looking forward to giving birth
  • Providing a relaxed atmosphere for your baby
During
  • A positive experience of giving birth for you, your baby and your partner
  • Shorter and sometimes even pain free labour
  • Reduced likelihood for the need of medical intervention
After
  • Having an alert and calm baby who is ready to bond with you
  • Reduced recovery time and minimised postnatal difficulties
  • A shared and loving experience for you and your partner

The course

The course runs over three sessions, during which it covers:
  • Techniques to release fears and achieve a deep level of relaxation
  • Breathing and visualisation exercises
  • Massage
  • The role of the birthing partner
  • How your body is designed to give birth and how your mind can help
  • Positions to help you and your baby achieve a comfortable birth
  • Information surrounding the medical procedures offered during pregnancy
  • How to make informed choices throughout your pregnancy and beyond
To experience the full benefits, some simple practice is required at home. To facilitate this you will be given a full hypnobirthing kit (including relaxation CD, hypnobirthing book and a folder of handouts).

Your birthing partner is essential in providing support and protection to you during this special time and the course is designed to empower you both. Partners who have attended the course report feeling included and actively involved during both the pregnancy and birth. Of course it is not always possible for partners to attend, and you will still benefit from attending alone.

The ideal time to undertake this course is during your second trimester, as this allows time to follow the simple practices and prepare for the birth. The techniques learned are also wonderful tools to help you relax and enjoy the pleasures of pregnancy. You are, however, welcome to attend at any time that suits you. All pregnant women are welcome, regardless of how they are intending to have their baby.


Follow-up

There is free support after the course, including an optional session for you to attend closer to your big day!


Cost and bookings

3-week hypnobirthing courses with Dr Stacy Gandolfi cost £295 per couple. The next course starts on Saturday 11th February from 12-3pm. To book your place on this course, visit the Yoga Mama booking system. Alternatively, you can book by calling us on 020 8789 3881.

30 December 2016

Stretch workshop with Cherie Lathey

STRETCH WORKSHOP WITH CHERIE LATHEY


SATURDAY 14 JANUARY, 1 - 2:45PM


Are you looking to increase your flexibility? Then this is the workshop for you.

Many people, whether they are elite athletes or desk bound office workers, need to spend more time stretching to increase their range of motion. Lots of injuries and back problems can have their roots in tightness or in balance in the muscles or stiffness around the joints.

This workshop is loosely based on the Yin Yoga principle of holding stretches for  3- 5 minutes, thus also stretching the facia that surrounds the muscles.

This workshop is open to anyone as we will use props to help facilitate this deep stretching. There is no jumping around and the workshop is mostly floor based. Be prepared to take yourself out of your “normal” stretch comfort zone.

COST AND BOOKING

This workshop costs £25. To book your place, visit the Yoga Mama online booking system or call us on 020 8789 3881.

January / February 2017 class timetable

Below you will find the timetable and prices for classes running at Yoga Mama during January and February 2017. This timetable comes into effect on Monday 9 January 2017. Courses last for 7 weeks, unless otherwise stated.

To book your place on your chosen course, go to our live schedule and booking system. At present, online booking is not available once a course has started (except pregnancy classes). To check availability or to book, call us on 020 8789 3881.

One-to-one Yoga, Fertility Yoga, Tai Chi, Reformer Pilates and mat Pilates classes are also available. Individual sessions are £65, with discounts available on block bookings. For more information or to book, call us on 020 8789 3881.

Timetable and Prices

Day Time Course Teacher Duration Cost
Monday 09:00 - 10:00 General Pilates
(starts 16 January)
Rachel 6 weeks £90
Monday 11:00 - 12:00 NEW Postnatal Pilates
(starts 16 January)
Emily 6 weeks £90
Monday 19:00 - 20:00 Pregnancy Pilates Susannah Ongoing Class pass
Monday 20:00 - 21:00 NEW General Pilates Babs 7 weeks £105
Tuesday 10:30 - 11:30 Mum and Baby Yoga Hajni 7 weeks £105
Tuesday 20:00 - 21:00 Pilates Rehab Claire 7 weeks £105
Tuesday 18:45 - 19:45 NEW Pregnancy Yoga Cherie Ongoing Class pass
Wednesday 09:15 - 10:15 Tai Chi Enid 7 weeks £105
Wednesday 10:25 - 11:25 Tai Chi Enid 7 weeks £105
Wednesday 12:00 - 13:00 Postnatal Pilates Rachel 7 weeks £105
Wednesday 16:30 - 18:00 Yoga for Birth Preparation
(starts 25 January)
Diane 2 weeks £45
Wednesday 18:45 - 19:45 Pregnancy Yoga Diane Ongoing Class pass
Thursday 10:30 - 11:30 Mum and Baby Yoga Eftal 7 weeks £105
Friday 09:00 - 10:30 Ashtanga Yoga Led Cherie 7 weeks £119
Saturday 10:00 - 11:00 Pregnancy Yoga Eftal Ongoing Class pass
Saturday 11:15 - 12:15 NEW General Pilates Claire 7 weeks £105
Saturday 12:00 - 15:00 Hypnobirthing
(Starts 11 February)
Dr Stacy Gandolfi 3 weeks £295
Saturday 13:00 - 14:45 Stretch workshop
(14 January)
Cherie 1 day £25

Pregnancy Yoga & Pilates Class Passes and Drop ins

Class Duration Class pass Price Pass expiry period
Pregnancy Yoga 60 minutes 6 classes £90 Use within 8 weeks
Pregnancy Pilates 60 minutes 6 classes £90 Use within 8 weeks
Drop in 60 minutes 1 class £17 1 class

One-to-one classes

Class Duration Individual session Block booking
1-2-1 Yoga 60 minutes £65 Call 020 8789 3881
1-2-1 Fertility Yoga 60 minutes £65 Call 020 8789 3881
1-2-1 Tai Chi 60 minutes £65 Call 020 8789 3881
1-2-1 Mat Pilates 60 minutes £65 Call 020 8789 3881
1-2-1 Reformer Pilates 60 minutes £70 Call 020 8789 3881

28 December 2016

50% discount on your first 1-2-1 Reformer Pilates session

As part of our expanding selection of  Pilates services, we are pleased to announce that we will have 2 new Reformer Pilates teachers joining the team in January. Babs Afolayan is an experienced Reformer Pilates teacher and personal trainer who has worked in a number of top studios in London. Throughout January 2017, he is offering a special introductory offer on first Reformer Pilates sessions.  See below for full details.



What is Reformer Pilates?

Reformer Pilates is low impact (easy on the joints), yet challenging, form of exercise. At Yoga Mama and The Putney Clinic of Physical Therapy, we use the Allegro 2 reformer machine, a versatile piece of equipment that allows a wide range of exercises to be performed. The machine’s attachments increase the range of modifications that can be made to exercises, and allows for additional exercises beyond what can be done on in a mat-based Pilates class. This, in conjunction with the support given by the resistance the machine provides, allows people with a limited range of movement or injuries to safely perform modified exercises.

Special January Reformer Pilates Promotion

As a special introductory promotion, Babs is offering a 50% discount on your first 1-2-1 Reformer Pilates session. These 1-2-1 sessions usually cost £70, but throughout January it will cost just £35. There are a limited number of sessions, so book early to avoid disappointment. To book your first 1-2-1 reformer Pilates session, visit our online appointment booking system. Alternatively, call us on 020 8789 3881 quoting promocode 121REFORMER.

About Babs Afolayan



Babs is a Sports Science graduate and lives health and fitness. He has amassed 9 years experience within the industry and enjoys a variety of disciplines such as weights, boxing, long distance running and Pilates. This variety has given Babs a great understanding of anatomy and exercise. As a youth, Babs played football at semi-professional level and has also competed in triple jump and 400m at county level.

14 November 2016

Christmas Gift Vouchers from Yoga Mama and the Putney Clinic


This Christmas, Give the Gift of Health

Looking to give friends and family a healthy Christmas gift this year? Then look no further... Christmas gift vouchers from the Putney Clinic, and its partners at Yoga Mama, are now on sale. There are four different packages to choose from. These vouchers are available to purchase in person at reception, by email on info@putneyclinic.co.uk, or by calling 020 8789 3881. They will be on sale until 21st December 2016 and must be used by 31st March 2017. Other terms and conditions apply.

Hypnobirthing courses



What is hypnobirthing

Pregnancy is a time of joy, excitement and anticipation, but the thought of childbirth often evokes fear and anxieties. Hypnobirthing provides the knowledge and tools to help reduce those fears and build confidence in this natural process. Based on a well established practise and rooted in medical research, hypnobirthing empowers you to feel in control regardless of how your baby is born. It will make a positive difference to your experience and will hugely benefit both you and your baby.

Likely benefits for you and your baby

Before
  • Feeling empowered, calm and in control when approaching the birth
  • Looking forward to giving birth
  • Providing a relaxed atmosphere for your baby
During
  • A positive experience of giving birth for you, your baby and your partner
  • Shorter and sometimes even pain free labour
  • Reduced likelihood for the need of medical intervention
After
  • Having an alert and calm baby who is ready to bond with you
  • Reduced recovery time and minimised postnatal difficulties
  • A shared and loving experience for you and your partner

The course

The course runs over three sessions, during which it covers:
  • Techniques to release fears and achieve a deep level of relaxation
  • Breathing and visualisation exercises
  • Massage
  • The role of the birthing partner
  • How your body is designed to give birth and how your mind can help
  • Positions to help you and your baby achieve a comfortable birth
  • Information surrounding the medical procedures offered during pregnancy
  • How to make informed choices throughout your pregnancy and beyond
To experience the full benefits, some simple practice is required at home. To facilitate this you will be given a full hypnobirthing kit (including relaxation CD, hypnobirthing book and a folder of handouts).

Your birthing partner is essential in providing support and protection to you during this special time and the course is designed to empower you both. Partners who have attended the course report feeling included and actively involved during both the pregnancy and birth. Of course it is not always possible for partners to attend, and you will still benefit from attending alone.

The ideal time to undertake this course is during your second trimester, as this allows time to follow the simple practices and prepare for the birth. The techniques learned are also wonderful tools to help you relax and enjoy the pleasures of pregnancy. You are, however, welcome to attend at any time that suits you. All pregnant women are welcome, regardless of how they are intending to have their baby.


Follow-up

There is free support after the course, including an optional session for you to attend closer to your big day!


Cost and bookings

3-week hypnobirthing courses with Dr Stacy Gandolfi cost £295 per couple. The next course will take place on Saturday 19th November, 3rd and 10th December from 12-3pm. To book your place on this course, visit the Yoga Mama booking system. Alternatively, you can book by calling us on 020 8789 3881.

30 October 2016

Osteoporosis and Fall Prevention




The Putney Clinic of Physical Therapy is holding a free public educational evening on Osteoporosis and Fall Prevention on Thursday 17th November 2016 (7-9pm). There will be talks by Enid Gill (Tai Chi Teacher) and Adrian Dilworth (Registered Osteopath).

About the talks

Osteoporosis is a condition in which bones become very brittle and may break, even with a low impact fall. It is more prevalent in women, however it is estimated that one in five men over the age of 50 suffer bone breaks due to osteoporosis. We will look at the mechanism of osteoporosis, the most common fractures and the impact they have on day to day life. We will also talk about osteopathic care, pain management, and steps that can be taken to help prevent fractures occurring.

Sometimes called Meditation in Movement, Tai Chi Chuan is a traditional Chinese practice. It uses the slowed execution of fighting movements to relax the upper body while strengthening lower limbs, and centring the mind and breath. Through this ancient practice, we will look at how these traditional exercises can assist in fall prevention and bone health.

Bookings

This talk is free and open to the general public. Spaces are limited, so you need to book your place online, by sending an email to info@putneyclinic.co.uk or by calling us on 020 8789 3881.

About the speakers

Adrian Dilworth DO. IIST BSc (Hons)
Registered Osteopath, Sports & Remedial Therapist, Medical Acupuncturist / Dry Needling

Adrian’s osteopathic career has included developing clinics and operating within two GP medical practices. This involves liaising regularly  with GPs, nurses and health visitors. He has had training in the ‘cranio-sacral’ field to assist in the treatment of babies and children. He is also a qualified sports and remedial massage therapist and is qualified to perform medical acupuncture, including dry needling.

Adrian has a firm belief in rehabilitation. He encourages patients with advice on posture, lifestyle, diet, nutrition and exercise. As well as working at the Putney Clinic, Adrian is also a lecturer at the University of Surrey (Institute of Osteopathic Medicine), teaching osteopathic technique.


Enid Gill
Tai Chi Teacher and Dance Movement Therapist

Enid studied dance from an early age and trained at the prestigious London School of Contemporary Dance. After graduating, she performed as a contemporary dance artist in the UK and Europe for 10 years. During this time, she explored other bodywork techniques, focusing on Iyengar Yoga, Shitasu and Tai Chi Chuan.

Enid’s interest in health and well-being through movement is ongoing. In 2009, she obtained a master’s degree, becoming a registered Dance Movement Therapist.

Class timetable for November/ December 2016



Below you will find the class timetable for  classes run by Yoga Mama at The Putney Clinic of Physical Therapy during  November and December 2016. This timetable comes into effect on Monday 31 October 2016. Courses last for 7 weeks, unless otherwise stated. Please note that The Putney Clinic of Physical Therapy will be closed for essential maintenance works on Saturday 5th November.

Class timetable

Day Time Course Teacher Duration Cost
Monday 09:00 – 10:00 General Pilates Rachel Ongoing £105
Monday 10:30 – 11:30 NEW Barre and Baby
Starts 7th November
ZoĆ« 6 weeks £90
Monday 18:00 – 19:00 General Pilates
No class 14th November
Laurent 7 weeks £105
Monday 19:00 – 20:00 Pregnancy Pilates Susannah Ongoing Class pass
Tuesday 10:30 – 11:30 Mum & Baby Yoga
Class full
Hajni 7 weeks £105
Tuesday 20:00 – 21:00 Pilates Rehab
Starts 8th November
Claire 6 weeks £90
Wednesday 09:15- 10:15 Tai Chi Enid 7 weeks £105
Wednesday 10:25 - 11:25 Tai Chi Enid 7 weeks £105
Wednesday 12:00- 13:00 Postnatal Pilates
Class full
Rachel 6 weeks £90
Wednesday 18:45 – 19:45 Pregnancy Yoga Diane Ongoing Class pass
Thursday 10:30 – 11:30 Mum & Baby Yoga
(class full)
Eftal 7 weeks £105
Thursday 10:30 – 11:30 Osteoporosis and Fall Prevention
Public Educational Evening
(Thursday 17 November)
Enid Gill and
Adrian Dilworth
1 day Free
Friday 09:00 – 10:30 Ashtanga Yoga Led Cherie 7 weeks £119
Saturday 10:00 – 11:00 Pregnancy Yoga
No class 5th November
Eftal Ongoing Class pass
Saturday 11:15 – 12:15 Pregnancy Pilates
No class 5th November
Rachel Ongoing Class pass
Saturday 12:30 – 13:30 General Pilates
Starts 12th November
Rachel 6 weeks £90

Pregnancy Yoga and Pilates Class Passes

Class Duration Class pass Price Pass expiry period
Pregnancy Yoga 60 minutes 6 weeks £90 Use within 8 weeks
Pregnancy Pilates 60 minutes 6 weeks £90 Use within 8 weeks
Drop in 60 / 90 minutes 1 class £17 1 class

Booking a Class

Please note that, in some cases, online booking is unavailable once a course has started. Bookings can still be made in person at reception, or by telephone on 020 8789 3881. Go to the Yoga Mama live schedule and booking system.