zenshiatsu-glasgow

Recently I received further conformation of the effectiveness of a breathing/visualisation technique that I give to clients experiencing acid reflux.  These clients have found the technique to be completely effective.

The technique uses abdominal breathing (breathing with the diaphragm rather than intercostal muscles) and visualisation:

• While breathing in, visualise the diaphragm pushing the stomach down and away from the chest.
• Then while breathing out visualise the diaphragm relaxing, releasing its hold on the oesophagus, and rising back up into the chest leaving the stomach behind.  Visualising space between the stomach and diaphragm.
• Repeat exercise, taking deep but relaxed abdominal breaths for as long as feels appropriate

The breathing coupled with the visualisation should reduce the upwards pressure upon the stomach created by abdominal pressure because of poor posture, over weight, over eating, stress and tension, etc.

Clients have found that the technique gives them almost immediate relief and when repeated on occasion find no re-occurrence of discomfort.  They also report the exercise is best done lying down.

Tags: Tips and Exercises by john
No Comments »

This is a Ki-Aikido warm up routine that is included as part of the Do-In class.  As well as a good warm up this sequence when done right also helps co-ordinate mind and body, grounds you and helps you move from your centre.

All exercises are done to the count of eight, then repeated.

Always start to the left

Following exercises are done twice each side (one and two), before repeating on the other side (three and four), etc.

1.    Feet apart, sight bend in knees, rotate upper body 90° to the side, allowing arms to swing out.
2.    Feet apart, bring arm up to the vertical, then bending body sideways past the vertical towards the horizontal on the opposite side.
3.    Feet apart, bend knees, bend body bringing arms and head between your legs for double count, then standing upright extending back beyond the vertical, looking up and back for double count.
4.    Feet apart, looking straight ahead, elbows out, middle fingers touching, twist upper body to the side.
5.    Feet apart, hands on hips, drop head to the side.
6.    Feet apart, hands on hips, drop head forward for double count then back for double count.
7.    Feet apart, hands on hips, turn head to look over shoulder.
8.    Feet together, dip by bending knees then straighten double count, then up on toes again double count.
9.    Turn one foot out extending foot, heel on ground, bend on back leg as bum moves back.

Following exercises are done four times, before repeating on other side.

10.    Arm above head, drop across body allowing to swing out and back up to starting position above head. Change sides on the drop.
11.    Both arms above head, dropping across body and out and back up to start position above head. Change direction from start position, arms dropping out returning up and across the body.
12.    Repeat Number 11 this time bending knees on the drop.

If done right this will have taken 3 minutes.

Tags: Tips and Exercises by john
No Comments »

I am happy to say that I have finally arranged a venue for a Do-In exercise class. Starting from April 3rd, Thursday nights from 7.30 in the Shrine Room at Rokpa House, 7 Ashley St, Glasgow, G3 6DR. (map)

So what is Do-In?

Well, I suppose the easiest way to describe Do-in is as exercises for health or self shiatsu. Shizuto Masunaga, author of Meridian Exercises, explains “Do of Do-In means to open up channels and facilitate the movement of energy along specific routes. In of Do-In means to move and stretch one’s limbs to achieve this purpose.”

The basis of the exercises I will be doing are to encourage mind and body integration. This has the effect of allowing Ki to flow free throughout the body and in particular along meridians. The exercises will be performed with an emphasis on imagery, breathing and relaxation.

Most of the exercises are taught to Shiatsu practitioners during their training, others are Ki development exercises from Ki-Aikido.

I hope to see you there.

Tags: Shiatsu, Tips and Exercises by John
No Comments »

Start by lying on your back with both knees up and feet on the ground. Lift one leg and rest it’s calf on top of the knee of the opposite leg. Let the weight of the leg drop onto the knee. Feel your calf relax as you take a couple of deep breaths.

Next move the upper leg to a different point of the calf. Repeat all over the lower leg seeking out tight and tender areas. Use the differing edges of the knee cap to find the right angle to meet the tight muscles. Let the relaxed weight of your leg to do the work rather than pulling. Relaxation results in deeper pressure. Stay with the tight and tender areas for as long as feels good. Let your breathing help you relax. If uncomfortable, then still use relaxed weight but for shorter periods of time. If painful, then work around the painful area. Do not apply directly to an injury. Rather this exercise will help the recovery of a muscle after the injury has healed.

Tags: Shiatsu, Tips and Exercises by John
No Comments »

This is an exercise I often give my clients complaining of sore shoulders.

Standing or sitting

1. While taking a deep breath. Roll your shoulders: forward, then up, then back.
2. Abandoning the breath let your shoulders drop down your back.

Repeat 3-5 times

If you take a big breath and make your movements big, to the first part of this exercise, you will find that your chest rises and comes forward. This will straighten your spine creating an exaggerated posture. As your shoulders come back your chin will tuck in, lengthening the back of your neck.

Having created this exaggerated posture during the in-breath, you are now free to release your shoulders in a manner that will enable your shoulder blades to drop down your back. Your chest, which is still forward, is now in a position to support your shoulders without the need of tension. As your shoulders are now naturally sliding down your back you will find that you no longer need to hold them in place.

When you have repeated this exercise a few times, take note of how you feel, then forget about it and go back to what you were doing. It is important that you do not try to keep yourself in this exaggerated position. You will just succeed in tightening. Rather listen for your body telling you when to repeat the exercise. Repeat again at the first sign of stiffness, ache or when you catch yourself slouching badly.

Tags: Shoulder Problems, Tips and Exercises by John
No Comments »