24 November 2014

Texting: is it becoming a pain in the neck?


By Clive D. Lathey D.O MSc (Sports Medicine), Registered Osteopath and Director of The Putney Clinic


We are starting to see young patients at the Putney Clinic in the 18-36 year age group with repetitive strain injuries (RSI) from excessive use of computers, iPads, smart phones and PlayStations. Common conditions that we regularly treat are: inflammatory tendon injuries of thumbs and fingers; tennis and golfers elbow from excessive use of the forearm muscles, and low back and neck pain from prolonged sitting in poor postural positions.


The increasing use of computers and smart phones, particularly in the younger population, will inevitably lead to a rise in the frequency of low back and neck pain and repetitive strain injuries. There is also concern about the physiological effects of sedentary behaviour and the associated health risks such as obesity, cardiovascular and metabolic diseases. There is further concern about the link between sedentary behaviour and psychosocial health. Martin et al (2009 ), produced strong evidence linking increases in physical activity to improved mental health and psychosocial well-being.


We cannot turn the clock back and abandon our use of technology. However, we need to address prolonged sedentary behaviour as a new public health issue. Reducing sedentary time by encouraging higher volumes of light or moderate intensity physical activity is one of a range of measures which will help stop the decline.


Appointments



If you are noticing any pain while (or after) using your smart phone, tablet or gaming console, you may be suffering from a repetitive strain injury. For appointments with our team of Osteopaths, call us at The Putney Clinic of Physical Therapy on 0208 789 3881. Alternatively, you can use our online booking system or send us an email to info@putneyclinic.co.uk.

17 November 2014

10-Minute Yoga Class with Sharath Jois




I suppose this was always going to be a matter of time-Sharath Jois in an online yoga programme. I find it slightly odd seeing him in this plush studio setting ...this is so far removed from anything Ive experienced with Sharath, but with KPJAYI being so full perhaps this is the reason why he has branched into this?. Whilst this may be helpful for some nothing can replace the teacher/student relationship.

31 October 2014

Postnatal rehabilitation

By Laura Tilson BA (Hons) M.Ost DPO
Registered and Paediatric Osteopath at The Putney Clinic of Physical Therapy


Here are my top tips for rehabilitation after having a baby:

  1. Avoid strenuous exercise for the first 6 weeks: you may have bruised and inflamed tissues that need to heal.
  2. Don't compare yourself to others: your pregnancy and birth will leave a unique footprint on you and your body. If something doesn't feel right, chances are it isn't. If something hurts, sit back and attempt the exercise again when you are stronger in a week or two.
  3. Walking is great: the movement of walking mobilises your pelvis, hips and lumbar spine to help with healing. Try doing pelvic floor exercises and avoid leaning over your buggy as you walk.
  4. Pelvic stability is key: all exercise should be conducted with a strong and stable pelvis and lumbar spine. This should be the first thing you address.
  5. Have faith in your body's ability to heal and strengthen.
  6. Look after your pelvic floor: especially when introducing running. If you have any incontinence issues or feel your pelvic floor isn't quite right do pelvic floor exercises and tell your GP.
  7. Give yourself time: it can take a year for your pregnancy hormones to settle and ligaments to tighten again. Give yourself a target of a year to get back to your old self physically.
  8. Consult experts: look for people who are specifically trained in post-natal care. Before you exercise talk to them about any concerns and make sure they check for abdominal separation (rectus diastasis).


Appointments


For appointments with Laura at The Putney Clinic of Physical Therapy, call 020 8789 3881 or email us as info@putneyclinic.co.uk.

Postnatal fitness


By Laura Tilson BA (Hons) M.Ost DPO
Registered and Paediatric Osteopath at The Putney Clinic of Physical Therapy


I have never felt as weak and physically vulnerable as I did after having my baby 5 months ago. It was immediately obvious the minute I tried to stand up after the labour and it was something I feel I was totally unprepared for. It is only in hindsight that I can see how frightened I might have been had I had a minute to think about myself and my body – rather than my baby and where his next feed was coming from. I couldn't sit up or turn in bed without using my arms, I waddled rather than walked for at least a week. My first few trips to the supermarket were a push. My back ached over the site of my epidural. I was shocked at how my muscles, despite exercising throughout my pregnancy, had weakened.

I know from my osteopathy training that during pregnancy ligaments stretch, muscles atrophy, fat is deposited and breasts grow. I also know that the occasional afternoon nap and eating cake feature more and more frequently during maternity leave.  All great for your growing baby and the birth, but a bit of a shock when you come out the other side.

Fast forward a few weeks (after my 6-week check) and I started a postnatal pilates and yoga class. A simple leg lift was impossible. Even getting up and down off the floor was difficult and, as a result, a little bit embarrassing. In yoga we focused on isolating the different muscles which make up the pelvic floor and I felt like I re-introduced my brain to my abdominal muscles. It felt like I had a long journey ahead of me but the results were quicker than I had expected. Even by week two I could lift my leg off the floor.

It is so important to start from the beginning and retrain the muscles that have stretched and worked so hard for you during your pregnancy. The "core" is a complicated network of muscles which support your spine. It is profoundly affected during pregnancy, as well as through both vaginal and caesarian births, and should be the first thing you rehabilitate. By doing so, you re-establish stability in the body and so avoid injury when you go back to normal exercise regimes.

Fast forward once more 5 months and I have put my name down for a triathlon sprint (read "marathon"). A 750 metre swim, 21km bike ride topped off with a 5km run. I finally feel that I am out of the rehabilitation phase and back to getting a base line fitness and attempting everything in the exercise classes I go to.

Appointments


For appointments with Laura at The Putney Clinic of Physical Therapy, call 020 8789 3881 or send an email to info@putneyclinic.co.uk.

The benefits of postnatal osteopathy



By Laura Tilson BA (Hons) M.Ost DPO
Registered and Paediatric Osteopath at The Putney Clinic of Physical Therapy


As an osteopath I spend the majority of my time showing people how osteopathy can benefit them. But trying to persuade a busy mum that she should put herself first for half an hour a day to sort out her bad back or that dodgy shoulder will be my mantra for the rest of my career.

Mums are renowned for putting others first and bravely soldiering on – because they are mums and that's just what they do.  And now – as mother to a four month old little boy - I can see why.  My days blur into one – each a haze of coffee, marching around parks and attempts at housework, never mind trying to fit in brushing my hair or getting a little admin done.

So perhaps I am biased, but over the last few months I have seen for myself how osteopathy has helped me and my little boy. I have been for four treatments since having him. Once a month, I have carved out the time and made it a priority because I'm set on practicing what I preach. But the results speak for themselves.

The osteopath I saw sorted out the pain in my back where I had had an epidural by finding restricted joints in my back and tight muscles and getting them moving again. With massage and pressure over my upper back she helped to release aches from hours of bending over during feeds. With the gentlest touch and movement she helped to encourage my baby to look comfortably to the left (he only looked to the right after a fairly traumatic ventouse delivery).

So perhaps I am biased but I cannot rave about it enough. This, along with a slow and steady commitment to getting fit again has been my rehabilitation back to my old self and I could not be more grateful.

Appointments


For appointments with Laura at The Putney Clinic of Physical Therapy, call  020 8789 3881 or send an email to info@putneyclinic.co.uk.

15 October 2014

True knowledge; Yoga Makaranda


" That (true knowledge) which cannot be realized, merely by reading and studying, becomes real only through application and practice of yoga"

Yoga Makaranda-The Nectar of Yoga 
Krishnamacharya 

14 October 2014

The source of Happiness. -Dalai Lama




The greater the level of calmness of our mind, the greater our peace of mind, the greater our ability to enjoy a happy and joyful life.

The art of happiness: A handbook for living.

28 August 2014

Ashtanga yoga at Yoga Mama



Ashtanga yoga is a flowing dynamic form of yoga, where each pose is linked and synchronised using a breath and movement system . Developed by Sri K. Pattabhi Jois, Ashtanga yoga is a set series of postures that are linked to the breath in a flow of movement, increasing strength and flexibility. The discipline of this system allows us to develop a deeper understanding and awareness of ourselves. It is both empowering, and liberating and allows us to move through life with a calmness and steadiness of mind and body.

Ashtanga Yoga courses at Yoga Mama


In addition to our Friday morning (9 -10:30am) Ashtanga Led Yoga course, we have added a new Tuesday morning (9:30 - 11am) course too. Both of these courses last for 8 weeks and cost £120.

Come along and join our yoga classes to gain muscle strength, flexibility and improve your posture to help prevent re-injury and to achieve a mind-body connection.

More information and bookings


For more information or to book your place on a course, call us on 0208 789 3881 or send an email to info@putneyclinic.co.uk.

26 August 2014

OM Magazine: The Fourth Trimester

Yoga Mama features in the September 2014 edition of the OM Yoga and Lifestyle magazine. Cherie Lathey's article, titled "The Fourth Trimester", looks at the importance and benefits of postnatal yoga.

The magazine is available to buy at newsagents. Cost £3.95.


21 August 2014

BKS Iyengar -What a remarkable man.


Sad to hear the news of BKS Iyengar passing on to the next life
What a truly remarkable man who studied and shared his knowledge of yoga to millions of people.
His books have certainly influenced me-his dedication and wisdom stayed with him to the end. His mark on the world saw him nominated for the Noble Prize for peace.....lets hope we see more yogis follow in his "giant"  footsteps.

Image result for bks iyengar images

13 August 2014

Boy has ears created from ribs

Our colleague, Neil Bulstrode (Plastic, Reconstructive and Cosmetic Surgeon), recently took part in a pioneering operation which has brought new joy to a 9-year-old boy born without ears. Using cartilage taken from the ribcage, the team of surgeons at Great Ormond Street Hospital were able to construct new ears for him.


Boy has ears created from ribs

by Fergus Walsh, Medical Correspondent for the BBC
A boy who was born without ears has had a pair created from his ribs.

Nine-year-old Kieran Sorkin had the surgery at London's Great Ormond Street Hospital.

About 100 children a year in the UK are born without one or both ears, a condition known as microtia.

Kieran was born deaf with small lobes where his ears should be. He can already hear, thanks to previous surgery to implant a hearing aid.

"I want people to stop asking me questions", said Kieran from Hertfordshire. "I'd like just to look like my friends.

"I'd also like to be able to wear sunglasses and earphones."

Kieran's mum Louise Sorkin said: "He's a very sociable boy and has longed for this operation for years.

"I don't want children bullying him because he's different. I just want him to be accepted like everyone else."

On the morning of the operation, consultant plastic surgeon Neil Bulstrode stencils the shape of Louise Sorkin's ears.

He said: "When a patient has one ear we can match the new ear to that. Fortunately Kieran's mum has very pretty ears so that should work well."

Psychological benefits

In theatre the surgical team remove cartilage from six of his ribs. It is cut, shaped and sewn.

These frameworks are inserted in pockets in the skin and then using suction, they take on the shape of an ear on both sides.

Great Ormond Street Hospital does about 40 of these operations each year, although most of those are to create one missing ear.

The surgery is cosmetic, not to improve hearing. But Mr Bulstrode said it brings huge psychological benefits.

"If you can change the confidence of a patient at this young age, you can change their whole trajectory in life.

"You see this when they come back. It's a huge boost for them."

Tissue engineering

Advances in tissue engineering mean that this kind of reconstructive surgery could be done quite differently within a decade.

Scientists at the Institute of Child Health (ICH), part of University College London, are creating stem cells from patients' fat tissue.

The Institute, which is Great Ormond Street Hospital's research partner, induces the cells to make cartilage or bone.

Dr Patrizia Ferretti, leader of the ICH's Development and Regeneration Group, who is leading the study, said: "This approach would be far less invasive for a child than the current method of harvesting a child's rib cartilage."

Last year scientists in the US implanted a human-like ear, grown from cow and sheep cells, onto a rat.

But such research is still at its early stages, and for the foreseeable future children needing new ears will benefit from the same procedure used at Great Ormond Street Hospital.

Three days after surgery, Kieran is given a mirror to look at his new ears.

His first reaction was "Wow!". Kieran started to giggle, but the operation on his ribs means it hurts when he laughs.

Kieran will need a second operation in six months to make his ears stand out from the scalp more, but he's already delighted with the result.

Originally published on BBC News Health

07 August 2014

Quiet London: Putney



As you probably already know, London is an exciting, vibrant and often noisy city. However, if you look hard enough you will also discover that it also has a quiet side. Writer, Siobhan Wall, has compiled a guide to quiet corners in and around the capital (some better known than others) and Yoga Mama are pleased to announce that we have been included in the book.

Siobhan encourages Londoners and visitors to the city to wander away from the crowds and discover calm amid the hustle and bustle. Quiet London is a guide to over 100 quiet corners in and around the capital, bringing together a mix of peaceful gardens and green spaces to lose oneself in, and places that inspire rest, relaxation, meditation and mindful contemplation.

We are honoured to have been chosen among a select group of quiet corners in London. Why not come along and find out for yourself? Our studio is located in a peaceful and tranquil environment in the heart of Putney, south-west London.


Quiet London is available to purchase on Amazon and at all good bookshops. RRP £7.99

05 August 2014

How heavy is your head?

This is a great image that really shows why posture is important, and why people working at computers should be especially mindful. Carrying around a 42lb head is going to hurt. Tuck that chin in and lengthen the spine.

Thank you to The Putney clinic of Physical Therapy for displaying this on their notice board.


20 July 2014

Karavandasana "crawl up" demonstration with Nancy Gilgoff.


I recently did a 2nd series Ashtanga yoga adjustment clinic with Nancy Gilgoff in Berlin.
Here Nancy shows how to crawl up from lotus position when learning this pose-She also recommend practicing lotus legs whilst in headstand, to gain strength and find the lotus without using your hands- Nancy is nearer to 70 then she is to 60-what an inspiring woman she is. 

15 June 2014

Looking at psoriasis the nutritional medicine way




by Fleur Borrelli, nutritionist at The Putney Clinic of Physical Therapy

The skin and the brain are intricately linked. Both produce the same hormones and neurotransmitter substances. In the skin, serotonin should be converted to melatonin which acts as a natural antibiotic and anti-inflammatory. It is no wonder, therefore, that the skin condition psoriasis is linked to both depression and anxiety disorders(1). A lack of nutritional cofactors such as vitamins B6 and B12 may prevent this conversion in a biochemical process known as methylation.

Geographical latitude may also influence incidence of psoriasis as beneficial sunlight is also needed to produce melatonin(2). Overuse of sunscreens and lack of exposure to the sun will also inhibit the production of vitamin D, vitally important for the integrity of the barriers of the body which include the intestinal lining, the blood brain barrier, the synovial lining and of course the skin(3). The function of the barriers is to protect us against pathogens such as viruses and bacteria. They are lined, therefore, with immune cells including B memory cells which remain in communication with each other all over the body. It makes perfect sense, therefore, when treating the skin to also support the gut with probiotic therapy(4).

Another tool in the nutritional medicine toolbox to alleviate psoriasis is the use of adaptogenic herbs. Herbs such as ginseng and rhodiola can be very effective in reducing the detrimental effects of the stress axis. Chronic activation of this axis can be a factor in the over-triggering of the part of the immune system that deals with cellular immunity with the result being the higher cell proliferation that characterises psoriasis(5). As one of a spectrum of autoimmune diseases, it develops when the immune system mistakes a normal skin cell for a pathogen and sends out faulty signals that cause the overproduction of skin cells. An epidemiological link has been found between the consumption of beer and the incidence of psoriasis(6). Beer is made from the gluten-grain barley and other anti-nutrients such as saponins and lectins that can damage the gut and have been linked to autoimmunity(7).

Nutritional medicine offers a multi-system approach to tackling psoriasis. It aims to reduce the damaging effects of stress hormones whilst supporting barrier function and the immune system. Methotrexate is a pharmaceutical drug used in the treatment of autoimmune disease. It inhibits the metabolism of folic acid and so folic acid is often prescribed alongside. Folic acid, routinely used in fortified foods such as bread and supplements, is the synthetic version of the naturally occurring folate. Many of us have a genetic enzyme deficiency that prevents us from being able to convert folic acid into the folate. The result of this is that un-metabolised synthetic folic acid may remain in the bloodstream with undesirable consequences. Nutritional medicine can come to the fore by offering foods forms of folate. Folate is vital for cell division, DNA repair, immune function and cognitive health.


References for 'Looking at psoriasis the nutritional medicine way':

  1. Gunasti S, Marakii SS et al. Clinical and histopathological findings or psoriatic neurodermatitis and of typical lichen simplex chronicus. J Eur Acad Dermatol Venereal 2007. July 21 (6): 811-7.
  2. Reiter R.J. The melatonin rhythm: both a clock and a calendar. Experientia 15.8. 1993, Vol 49, Issue 8, pp 654-664.
  3. Kong J. et al. Novel role of vitamin D receptor in maintaining the integrity of the intestinal mucosal barrier. American Journal of Physiology. 1 January 2008 Vol. 294.
  4. Ouwehand AC, Tiihonen K, Lahtinen. The Potential of Probiotics and Prebiotics for Skin Health. Textbook of Aging Sin 2010, pp 799-809
  5. Lowes MA, Kikuchi T et al. Psoriasis Vulgaris Lesions Contains Discrete Populations of Th1 and Th17 T Cells. Journal of Investigative Dermatology (2008) 128, 1207-1211.
  6. Schafer T. Epidemiology of psoriasis. Dermatology Vol 212, No. 4, 2006.
  7. Rook G. Hygiene Hypothesis and Autoimmune Diseases. Clinical Reviews in Allergy and Immunology, February 2012, Volume 42, Issue 1, pp 5- 15.



For appointments with Fleur at The Putney Clinic of Physical Therapy, call  020 8789 3881 or send an email to info@putneyclinic.co.uk.


Fleur Borrelli (Nutritionist)
W:Nutrition and superfood
N: Nutrition and superfood newsletters
T: 07766 88 35 22
E: fleur@nutritionandsuperfood.co.uk

13 June 2014

Yoga and stress-related skin conditions



By Cherie Lathey, senior yoga teacher and director of Yoga Mama

Many skin conditions such as psoriasis, eczema, and atopic dermatitis can be triggered by or, indeed, made worse once an outbreak is present by stress. Some suffers will become self-conscious and even depressed which then causes a circular negative effect on the condition.

Practising yoga and meditation can have a really positive effect on both the mind and body. We know helping to relieve stress can help to alleviate some of the symptoms or aggravating factors of skin conditions brought on by stress. While I am not suggesting yoga and meditation alone will cure psoriasis, it can definitely help.

A gentle yoga practice and breathing techniques can have a profound effect on how we manage stress, and how we perceive ourselves in the world. Helping to balance moods and enabling a positive connection to the body by letting go of the negative feelings that might occur when a skin condition is present.

Gentle poses such as child's pose, short meditations and breathing exercises carried out on a regular basis will have a positive effect on both the mind and body.

For more information about yoga classes currently available at The Putney Clinic of Physical Therapy and Yoga Mama, visit the Yoga Mama website or email us at info@yogamama.co.uk.

12 June 2014

Quote of the day: Destiny

"It is better to live your own destiny imperfectly than to live an imitation of somebody else's life with perfection"
Bhagavad Gita

11 June 2014

Rasa Vinyasa Prana Flow with Shiva Rea

Rasa Vinyasa Prana Flow with Shiva Rea


Venue: Cecil Sharp House*
Date: Sunday 21 to Wednesday 24 September 2014
Time: 8:30am to 5:45pm each day
Cost: £485

About the workshop



The word 'rasa' has many beautiful meanings: in the arts, rasa is the transforming “taste” that brings inner satisfaction to the beauty of dance, music or painting. Within yoga and Ayurveda, rasa is our “inner juice” associated with longevity, joy, devotion, and flexibility. Without rasa, it is said, our experience of yoga and life, becomes “dry, rigid, routine”.

Experience a full-spectrum yoga practice intensive into the art of RasaVinyasa™- an approach to sequencing vinyasa yoga drawing from yogic arts, tantra, and ayurveda.

In this four-day teacher training intensive, Shiva will offer the theory and practice of Rasa Vinyasa by exploring three consummate rasas: Vira (strength, potency), Sringara (divine love and sensuality) and Shanti (living peace). We will explore the power of alchemical yoga that is sequenced in harmony with the energetic state of the day for activation, healing and rejuvenation to bring balance and “juice” to your practice, teaching and life.

Areas of focus will include:
  • Rasa Vinyasa: Yoga Alchemy within Tantra, Bhakti and Ayurveda
  • Four Rasa Vinyasa namaskars with the dance of hands-on assists
  • Rasa Vinyasa Sequences to balance and evolve your practice
  • Sringara Rasa Vinyasa: a creative sadhana which cultivates the fluid flow
  • Sringara Rasa Namaskars, transformational wave sequencing for backbending, and deep meditation/relaxation for the flow of love
  • ViraPranaFlow: a dynamic sadhana integrating PranaDandaYoga, an evolutionary form combining standing asanas, which will engage challenging combinations of arm-balances, standing poses and hip openers
  • ShantiPranaFlow: a meditative vinyasa for peace; a complete practice with ritual namaskars, mudra vinyasa, asanas of inner equilibrium: forward bends, hip openers leading to pranayama and meditation
  • Meditation and mudra for Vira, Sringara and Shanti Rasa
  • Cultivation of Bhava (feeling awareness) to enter the natural flow of yoga
  • Poetry in Motion: integration of inner teachings of poetry, music and rhythm in cultivating the "theme of the class"
  • Temple of Rasa: prana flow abhyanga massage and radical relaxation 
  • Sahaja Vinyasa™ and Yoga Trance Dance® - the roots of Sahaja and Rasa Vinyasa as a movement meditation
  • Sringara Rasa visual powerpoint exploration inclding the sublime eros; the physiological and spiritual benefits of embodying the power of love
  • Awakening Vira Rasa through Kalarippayatu (fluid martial art form in the tradition of CVN Kalari in Kerala) and PranaDandaYoga - a unique and powerful mind-body training method that works with a five-foot flexible staff for inner and outer alignment.
* Please note that Cecil Sharp House does not provide yoga mats or props and you will need to bring your own. Thank you for your understanding!

Eligibility for this course


For yoga teachers, trainee teachers, and experienced practitioners of vinyasa yoga.

Certification


You will receive a Yogacampus Certificate of Attendance on completing all intensive hours. This Intensive counts as an elective for the Yogacampus Teacher Training Diploma.

Booking


For more information please email info@yogacampus.com or call +44 (0) 20 7042 9900.

About Shiva Rea


Los Angeles based Shiva Rea is a leading teacher of vinyasa flow yoga worldwide. Shiva began exploring yoga at the age of fourteen as a way to understand her name, given to her by her father, a surfer and artist. She has studied in the Krishnamacharya lineage, and explored Tantra, Ayurveda, Bhakti, Kalaripayattu, world dance, yogic art and somatic movement. Her studies and zest for life infuse her approach to living yoga and to 'embodying the flow'. She is known for bringing the roots of yoga alive for modern practitioners in creative, dynamic and life-transforming ways. Read Shiva Rea's full biography.

05 June 2014

Why we need to help our detoxification systems



By Fleur Borrelli, nutritionist at The Putney Clinic of Physical Therapy

It is a relatively unknown fact that our body produces its own toxins as part of our normal metabolism. Our intestinal bacteria may also release by-products from metabolism that can be damaging to our health. This is before we even consider the toxins that come in from the environment.

Fortunately we have evolved a complex network of systems to get rid of toxins that have been created internally. The antioxidant system cleverly destroys free radicals during chemical reactions in our cells before they can damage the cell itself.

The liver, amongst its multitude of tasks, will take a toxic molecule which is generally fat soluble and transforms it into a water soluble molecule to be excreted out of the body in urine via the kidneys. Even fat soluble molecules can be shifted into bile which is then squirted into the intestine and ejected from the body in faeces. Sweating can lose any heavy metals lurking about, not to mention the shedding of toxins via skin, hair and nails.

This is what happens when all is working well... But we now live in a modern environment where we are being overloaded with toxins We have plastics in our toothpaste, heavy metals in our deodorant, herbicides in the air we breathe, additives in our foods, synthetic hormones in our drinking water, harmful electromagnetic radiation in our homes and the list goes on.

We may reach a point where we have adapted to this environment of chemicals that are foreign to our body but we haven’t got there yet. We are succumbing more and more to symptoms produced by compromised detoxification systems such as poor digestion, headaches, depression and chronic fatigue.

'Tired all the time' (TATT) is one of the major reasons why people visit their doctor... We need to help our detoxification systems. We can do that by consciously reducing our toxin exposure, being mindful of everything we put into our mouth or on our skin. Indeed a good rule of thumb would be not to put anything onto our skin that we are not prepared to put into our mouth! Nourishing the body as well will provide those systems with the raw materials they need to perform their tasks. Food is our medicine.

Fleur and Cherie will be holding a detox and revitalise your body workshop on Saturday 21 June, from 1-4pm. Early bird offer of £40, if booked before 15 June (normal price £45).


For appointments with Fleur at The Putney Clinic of Physical Therapy, call us on 020 8789 3881 or send us an email at info@putneyclinic.co.uk.



Fleur Borrelli (Nutritionist)
W:Nutrition and superfood
N: Nutrition and superfood newsletters
T: 07766 88 35 22
E: fleur@nutritionandsuperfood.co.uk


Quote of the day: The soul

"What is the soul? The soul is consciousness.
It shines as the light within the heart."
Brihadaranyaka Upanishad 

02 June 2014

Yoga guru, R. Sharath Jois


Lovely soft energy in the shala. I do believe I may have been in the led class :-) So many familiar faces and Sharath doing a wonderful job with his students.


23 May 2014

Awakening through yoga and mediation, twerking & Justin Bieber

I love this compilation of statements by Russell Brand. He is articulating what a lot of people feel at the moment and sharing his understanding of what is important in life and how yoga, prayer and mediation can help ALL human beings to be just that, "human". I personally love the section on "twerking" and Justin Beiber. As Mr Brand says, who really who gives a S*** about this stuff?


29 April 2014

Healthy eating: creamy kale chips

Creamy kale chips, another fabulous recipe from Jiva healing. Visit them at www.jivahealing.com.

This recipe is adapted from a recipe from Julie Daniluk, a Canadian nutritionist who specializes in recipes that heal inflammation. They are creamy, cheesy and delicious and packed with nutrients.




Ingredients
  • 1 cup cashews, (soaked 2 hours)
  • 1 cup raw sweet potato, chopped or grated
  • 1 medium lemon, juiced
  • 3 Tablespoons nutritional yeast
  • 1/2 tsp grey sea salt or pink rock salt
  • 2 Tablespoons filtered water
  • 10 cups green curly kale, washed, large stems removed, torn into bite size pieces


Cooking instructions

  • Blend the first 6 ingredients thoroughly until smooth in a good food processor or Vitamix.
  • Pour over kale and coat the kale.
  • Place kale onto parchment paper and dehydrate for about 6 hours.
  • If you don't own a dehydrator then place them in the oven at 65 C (150F) and dry them for about 1.5 to 2 hours.

27 April 2014

Gluten free brownies

A recipe from my friends over at Jiva Healing. These vegan black bean brownies are truly divine. As well as being gluten and dairy free, they are packed full of minerals and fibre. They are a wonderful treat and easy to make as well! This recipe has been adapted from The Minimalist Baker.

Ingredients:
  • 1 420 gram can (~ 1 3/4 cups) black beans, well rinsed and drained
  • 2 large flax eggs (2.5 T flaxseed meal + 6 T water)
  • 4 T coconut oil, melted (or substitute another oil of choice)
  • 3/4 cup cocoa powder (the higher quality the better)
  • 1/4 tsp sea salt
  • 1 tsp pure vanilla extract
  • 1/2 cup raw sugar, slightly ground or pulsed in a food processor or coffee grinder for refined texture
  • 1 1/2 tsp baking powder
  • For sprinkling on the top (optional): crushed walnuts, pecans or dark chocolate chips
Cooking instructions:
  • Preheat oven to 180 C or 350 F.
  • Lightly oil a 12-slot standard size muffin pan (not mini)
  • Prepare the flax egg by combining the ground flax and water in the bowl of the food processor. Pulse a few times and then let rest for a few minutes.
  • Add remaining ingredients and puree, about 3 minutes.
  • If the batter appears too thick, add a spoon or two of water and pulse again. It should be slightly less thick than chocolate frosting but not runny.
  • Evenly distribute the batter into the muffin tin and smooth the tops with a spoon or your finger.
  • Optional: Sprinkle with crushed walnuts, pecans or chocolate chips.
  • Bake for 20-25 minutes or until the tops are dry and the edges start to pull away from the sides.
  • Remove from oven and let cool.


Visit the Jiva Healing blog for more recipes.

24 April 2014

Preparation for Lotus position with David Keil


I love these short clips on anatomy- and how to work with injuries from David Keil. Lotus is a pose many people struggle with especially if they have knee pain or tight hips...David says the glutes muscles are playing a big part too, which is why these stretches should help.

Thank you for sharingDavid Keil·

22 April 2014

K-taping tennis elbow (or yoga injury)

You don't have to play tennis to get tennis elbow. In fact, many yoga practitioners get the symptoms when overloading in chaturanga dandasana and other poses.

K taping is great for helping you work with injuries. In fact, on my last trip to Mysore I taped my injured wrist and I could be spotted around the shala every time I raised my hands above my head (it was a neon pink tape) and it kept me going for my six-week stay.

There are some great videos on how to K tape and this is one that I have used for elbow pain (wrist one to follow).

01 April 2014

The most stylish yoga bag EVER - Agoya tote



I have posted before my love of handbags & of course my love of yoga....these bags by agoya combine the two. I'm currently rolling my mat and shoving it in my hand bag when I'm on the run ...this might be the way to go for me, as these bags/mat carriers are the most stylish I have EVER seen.





For more details about these beautiful hand crafted items contact hello@agoya.cc


26 March 2014

Four reasons to do Yoga for birth preparation classes.


                                      



 Yoga for birth preparation classes are tailored for the final stages of pregnancy (from 32 weeks), where what we need most is to quieten the mind, let go of time pressures and constant doing and be in a consciously relaxed state, where we can connect with ourselves, our babies and our inner birthing wisdom.
The course runs over four weeks and each week a different topic is discussed at the start of class:
  • Week 1The natural physiology of birth: what to expect at different stages of the labour process
  • Week 2Managing fear: Trusting your body and nurturing a sense of empowerment
  • Week 3Creating a positive intention and guided relaxation: Letting go of the intellect and connecting with intuition and instincts
  • Week 4Using breath as your anchor in labour: Detailed breath techniques for the different stages of labour

After the initial discussion, the session becomes more body focused, incorporating yoga postures that can help move the labour process along and build an inner and outer strength, to support a women along the course of her labour. The class ends with a restorative relaxation, fully supporting the mum to be, so they can let go and connect with their inner self and their babies. Above all, the class aims to nurture a sense of community and sharing in the final stages of pregnancy to support women as they approach their birth and enter into motherhood.
For more information on or to book into one of these classes contact. www.yogamama.co.uk

19 March 2014

Practice & effort



" Practice implies a certain methodology, involving effort. It has to be followed uninterruptedly for a long time, with firm resolve, application, attention and devotion, to create a stable foundation for training the mind, intelligence, ego and consciousness."
Light on the yoga sutras of Pattanjali.  BKS Iyengar

No quick fix here and this section really is about the inside not the outside (Asana) 

04 March 2014

Western Ghats India

Here are are few photos from my trip to the Western Ghats. Beautiful Indian country side (after being in the city for quite some time). Elephants, waterfalls, coffee plantations and national parks...


















































22 February 2014

New asana new pain. Mysore.



Sharath said " new asana new pain" last week in conference, here in Mysore. Anyone who practises Ashatanga yoga can probably relate to this-I think practising some "old" asana's with a new approach can also create pain ( both physical and emotional)...in my experience if we stick with it, and trust in the process we can overcome some of of this pain ( both real and imagined) .....He also said he took two years with one pose-I would love to know what pose that was? but I am not quite brave enough to ask :-)

19 February 2014

Preparing for the London Marathon

My daughter Cally is taking part in this year's London Marathon in aid of the World Wildlife Fund. This is a huge task for her as she is an inexperienced runner. The interview below in which she tells us about her preparation was originally posted on The Putney Clinic of Physical Therapy blog and I thought I would share it with you all. :-)

 

A beginner runner's account of Marathon training


On Sunday 13th April, the 34th edition of the Virgin Money London Marathon will take place. The 26-mile route, which starts in Greenwich Park and Blackheath and ends in The Mall, attracts elite athletes from all around the world, as well as thousands of runners raising money for their favourite charities.

One such runner is 23 year-old fashion graduate Cally-Siân Lathey from Putney, who is also a patient at the Clinic. She will be participating in this year's Marathon on behalf of the World Wildlife Fund and has kindly agreed to tell us about her preparation for the event.


When did you start training for the London Marathon?

I received an invitation to participate in late November and started my training in early December, but almost immediately got injured. I later discovered that this was due to a poor training plan and incorrect footwear.


Prior to starting your training, had you ever run regularly?

No, not really. I jog from time to time, but never what you would call regularly.


What other sports or exercise do you do?

I practice ashtanga yoga several times a week and, when time permits, I like to swim and play tennis.


Before you started training, did you have yourself checked for injuries?

No, but once I got injured, I had a biomechanical assessment with John Durkin at The Putney Clinic of Physical Therapy. John analysed my running gait to see what areas needed improving. He diagnosed me with having pronation of the foot (turning inwards) when I run.


What did he suggest?

He gave me some orthotics and recommended me a suitable pair of running shoes.


Were these of any help?

Yes, I noticed an improvement almost immediately. Up until that point, running long distances had been a very painful ordeal. Since using appropriate trainers, I have also noticed a reduction in the number of blisters on my feet.


Have you had any other injuries / treatments in this time?

I have not had any injuries as such, just minor complaints that you would associate with running long distances, such as stiffness. I have had treatment with Tom [Lowes] and Jamie [Isherwood] and they gave me a series of exercises to do in order to build up strength in my glutes and other areas of weakness. In other treatments, Leah [Hearle] used K-Tape and acupuncture and Hajni [Varadi] used massage on areas with a lot of stiffness. All of the advice and treatment given were of great benefit to my training programme, but the massages were particularly welcome.


Let's talk about your training programme... What have you been doing?

I am onto my third different training programme. The first one I got from an iPhone app and encouraged running 5 miles one day and then another 5 miles the next day. As a novice runner, this was completely unsuitable. The second programme I followed was the one used by my mum (who ran the Marathon in 1999) and entailed running six days a week. This was much better than the first programme, but was still too strenuous on my body. So after consultation with Leah, I switched to something more appropriate.


What programme are you following now?

I am now following the official Virgin Money London Marathon programme for novice runners.


What does this involve?

It encourages running 3 times a week and gradually increasing the distance covered. On Mondays, I work on interval training (sprinting and running at a higher pace). On Thursdays, I do my 'big run', increasing distance by 2 miles a week (I'm currently up to 19 miles). At the weekend I do another 5/6 miles of fast running, although with the weather that we have been having, that has not been an easy task.


Where have you been doing your training?

For ease of location and its relative quiet, I have done a lot my training along the Thames Tow Path and in Richmond Park. I am also incorporating road running into my training in preparation for the race itself.


Have you trained alone?

I've been running alone, but in recent weeks I have had help from family, in particular my uncle, who has accompanied me on my big runs by bike.

How has this been beneficial to you?

Moral support, mainly. There have been times that I have felt like stopping, but having someone there to encourage me to continue has been a huge help.


What about your diet?

I have not made great changes to this since training started, except that I have tried to incorporate more protein into my diet and have to eat more to compensate for calories burnt off when running.


What is a typical daily menu for you?

I am a vegetarian with an intolerance to gluten, so I have to be careful what I eat. For breakfast, I will normally have gluten-free porridge with walnuts, raisins, blueberries, pumpkin seeds and honey. For lunch, it would normally be something like a jacket potato with tuna, cheese or beans... And for dinner, I will usually have fish with spinach and roasted vegetables. I have tried to avoid produce with high levels of refined sugar, as well as processed foods. I have also reduced my alcohol intake.


What has been the single hardest thing about the training programme for you?

With regard to the programme itself, the hardest thing has to be uphill running and  interval training; although, as time has progressed, it has got considerably easier. Physically speaking, the enormous blisters I had on my feet at the start of training were very hard to deal with. And the less said about the climatic conditions in London over the past few months the better.


Why are you competing?

I have watched the Marathon since I was a child and it is has been a good source of inspiration, seeing thousands of people (most of whom are complete novices) take to the streets of London in order to raise money for charities that mean a lot to them. I also feel very passionately about the charity I am running for.



Which charity is that?

I am running for the WWF... The World Wildlife Fund that is, and most definitely not the wrestling association. I have set myself a goal of raising at least £2,000 and, so far, I have managed to get about 18% of that total. The money raising, rather surprisingly, is harder than the actual training.


When you've done the Marathon, do you intend to continue running?

I think I will, but obviously not the same distances. It may be healthy living, but it's also very time-consuming. A balance would need to be found.


What advice would you give to anyone thinking about taking part in the Marathon for the first time?

I'm not sure I am the best person to ask. Before I started training, I never thought I would be able to run for so far. So, self-belief would probably be the most important thing. Be sensible and realistic about what you aim to achieve (keep setting yourself new and attainable goals every time you go out running) and also make sure that you find the programme to suit your needs. The Marathon is a huge test of endurance, but running with pain  is never good. And one other piece of advice, if you use orthotics, do not dry them on a radiator when they get wet as they will inevitably melt. I discovered this the hard and expensive way.


Finally, have you set yourself any targets for the race?

I am not particularly worried about times, but I would be delighted with anything under 5 hours. It sounds clichéd, but it really is the taking part that counts.

Sponsoring / donations:


If you would like to sponsor Cally, you can do so on her Just Giving page. Alternatively, you can donate by SMS by texting CSCL90 + £1, £2, £3, £4, £10 (eg CSCL90 £10) to 70070.


World Wildlife Fund Virgin Money London Marathon 2014