September - Yoga month

 If, like me, you're just getting back into the swing of things after a sizzling summer, then welcome back.

Apparently September is the month to celebrate all things Yoga. Sounds good to me. For those who are already hooked no introductions to the health  benefits are necessary. However, for those who need convincing, here's a brief overview.

About 18 months ago I returned to Yoga after a break of many decades. Now it seems I'm hooked and it's become one of my key health activities for this year. I urge you to make it one of yours.

Yoga is a particularly good form of exercise for older women, as it can be restorative, strengthening and help with balance, stamina and flexibility. It also enhances awareness around the importance of breathing and integrating mind/body. Earlier this year I worked on postures to help lift mood, cleanse the body and improve stamina. As an older woman, whatever your health priorities  are, there are exercises that you can adopt to suit your needs.

For those who are not yet converts let me give you a quick review of what Yoga is and how you too can benefit from it.

Yoga is an ancient  form of physical exercise which  combines postures with meditation and breathing and older women especially might benefit from the mind/body integrative approach.There are many styles; the most popular being Hatha. I do Ashtanga, which is actually quite dynamic and demanding and I'm still a little surprised that I can keep up!

So, what are the health benefits?

According to the John Hopkins School of Medicine Yoga has been shown to -

• Reduce stress
• Reduce the pain associated with chronic diseases
• Eliminate headaches and insomnia
• Increase stamina in athletes
• Improve quality of life for some individuals with cancer 

Here  in the UK  there has been some press coverage about Yoga and health. Recently published studies, involving hundreds of patients, has demonstrated that Yoga practise can help control the joint pain, morning stiffness and depression associated with osteo and rheumatoid arthritis. This in turn helps to improve physical function and quality of life.

In my experience Yoga practice somehow enables you to tap into the flow of nature which I find reassuring and empowering. Also, if done in a class setting, yoga is  a good way to get to know other like-minded people and forge meaningful friendships; great for the older woman and mental health.

If you haven't yet tried Yoga and are curious, then maybe the start of a new term is a golden opportunity to give it a go.

Here in the north east of England there are many good Yoga teachers. To sample a drop-in session Liz Watson, an Ashtanga teacher, has classes at Pinetree leisure and also on the coast. Cristal Gaskin, a Hatha teacher with a more meditative approach, has just started a 6 week programme at the Ouseburn Wellness Centre; focusing on restorative postures and nourishing breathing.

For those who are looking to combine Yoga with a bit of Mediterranean sun, then March 2015 at Es Cucons Ibiza may be for you. Yoga teachers Melanie Jane and Cindy Andries are running a Yoga retreat in a peaceful corner of rural Ibiza. Places will be limited.  So, if you're interested, you might need to act swiftly to ensure your mat at the experience. I'll be there. Can't wait!

Laughter Yoga for creativity and performance

For Danuta's Laughter Yoga Club dates click here

When was the last time you had a really good hearty laugh? How did it make you feel?

Imagine if there was a way to be able to recreate these feelings on demand. Only this time imagine the feel good factor more  longer lasting. What if  there was a way to laugh on demand for no reason. Well there is.Welcome to the world of Laughter Yoga.

Laughter Yoga is a unique exercise system that combines yogic breathing with laughter exercise. The laughter created is simulated at first but rapidly becomes genuine. However, our brain doesn't know the difference and we get the same benefits anyway and all without the need for humour, jokes or comedy.

We already know that laughter stimulates the production of endorphins, which  lifts moods and eases anxiety. With Laughter Yoga  the simulated laughter created lasts far longer than the few seconds that would normally be the case otherwise. The feel-good factor created is more enduring and the positive benefits noted throughout the day.

Laughter Yoga can be done by almost anyone and I've previously written about it's many health benefits. However, it's applications are universal. Because it  stimulates the activity of the right brain it is  good for enhancing creativity and enabling the expression of emotions. This brings to mind how Laughter Yoga would work well for musicians, actors and others in the performing arts.

However, it doesn't stop there. The benefits of Laughter Yoga also extend to the world of business. In our target driven world, with the emphasis on peak performance, it's easy to see how the Laughter Yoga concept might improve the lot of the corporate world.

So what are the specific benefits?

Research has demonstrated that Laughter Yoga enhances -

• Emotional Intelligence 
• Self efficacy

(Self efficacy is a belief in one's ability to organise and carry out a course of action necessary to achieve a goal or manage a situation - Bandura 1986)

With greater emotional  intelligence and self efficacy we are likely to see improvements in -

• Team building
• Motivation and optimism
• Communication skills and leadership

Laughter Yoga has also been shown to reduce -

• stress levels in the workplace
• negative emotions

In addition, due to the improvements in cognitive function - brought about by increased oxygenation to the brain -   Laughter Yoga can also  bring about improvements  to -

• Performance 
• Productivity
• Creativity and innovation

Due to the overall improvements to oxygenation and the immune system Laughter Yoga may help to create a happier, healthier and energetic workforce. With possible knock-on benefits noted in the way of reduced sickness/absence from minor ailments eg colds.

Laughter Yoga is best done in groups, as part of it's efficacy lies in eye contact and interaction with others. To really gain maximum benefits though the practise needs to be undertaken regularly; ideally daily or weekly. Joining a Laughter Club enables you to do this. Clubs have sprung up all over the world and there many in the UK. If you live in Tyneside I run a Laughter Club at the Vault in Wallsend.  More about that here!

We all want to be more emotionally balanced and content, with less stress in our busy lives. If you don't already do Laughter Yoga why not join the thousands of others around the world who do and give it a try. That way you can experience the benefits for yourself.

Laughter Yoga and health

Friday the 13th and a full moon!  Now that's what I call magic.

In pre-christian times both Friday and the number 13 were considered auspicious and were thought to bring good luck. In China the number 13 is still considered to bring good luck. Whilst  in Hinduism Friday (dedicated to the mother goddess Shakti) is also a lucky number.

Throughout ancient history both Friday and the number 13 have had strong associations with the feminine and matriarchal cultures. This proved a threat to the power and authority of the early christian church. As Christianity spread patriarchy was established and the old pagan ways were denounced as negative and evil. If the Bishops couldn't  convert a pagan concept into it's christian practise, then it was defamed and cursed. The number 13 and Friday are good examples of this.

There is only one Friday 13th in 2014.  That it co-incides with a full moon is really fortuitous and is to be celebrated. This event reveals many insights.  So be aware, as even subtle changes may be saying something. The message for us all is to expect the unexpected. Also, take care of your health. Stay true to your authentic self, hold fast to your dreams and make your own happiness. So, with that in mind, let's look at one specific happiness creating activity; that is Laughter Yoga.

Laughter Yoga is a unique combination of Yogic breathing and laughter exercises. Good for mind, body and emotions, the health benefits are varied. In my view  it's a particularly good form of exercise for older women and for those who who want a more creative, playful and less target driven approach to a cardio-workout.

Here's an overview of  some of these health benefits.

More oxygen from exhalation

Specifically, the  laughter exercises in combination with the Yogic breathing, are designed to expand the lungs, stimulate the diaphragm and naturally create a longer exhalation. (Important for the optimum elimination of carbon dioxide and toxins.) This improves overall circulating oxygen,  resulting  in better oxygenation to the brain and other vital organs, which enables optimum overall function and performance. This type of breathing is also a great exercise for the throat area. Non specific throat problems are common in post -menopausal women, so Laughter Yoga could be a particularly good form of exercise for women with this type of issue.

Better circulation

Laughter Yoga exercises also help to increase blood circulation to the digestive and lymphatic systems.This, combined with improvements to breathing, help to eliminate toxins from the body. Thus further enabling the body to operate at peak performance. Digestive issues and poor circulation can be common in post-menopausal women, so Laughter Yoga would be particularly beneficial here.

Laughter boosts the immune system

In general laughter raises resistance to infections by increasing the concentration of circulating antibodies and white blood cells.  The body is then better able  to fight off infections and other diseases. The immune system can be compromised during the menopause, so Laughter Yoga would be a great (and fun) way to combat this

Laughter - a mood enhancer and stress buster

Recall the last time you had a really good hearty laugh. How did it make you feel? Refreshed? Energised? Relieved even? Well, there are reasons for this. We now know that laughter stimulates the production of endorphins (happy hormones) which lift mood. An effect which, after 20 minutes of laughter yoga, can last for up to 24 hours.

Research has shown that laughter reduces levels of stress hormones like cortisol and epinephrine, which in turn stimulates the parasympathetic nervous system;  all of which creates a greater sense of  relaxation and well being. And who doesn't need a piece of that action! Low mood and mild anxiety can be common in menopausal women, so another reason why Laughter Yoga could be so good for the older woman.

Pain relief

Laughter Yoga can be seen as a universal remedy for the release of emotions and the reduction of pain. This is promoted by the release of Endorphins, which  are natural opiates more potent than the equivalent amounts of morphine. To one degree or another issues with joint pain can be prevalent amongst older women. So, if you're looking for natural alternatives to pain relief Laughter Yoga is worth trying.

The practise  of  Laughter Yoga approaches laughter as a physical exercise rather than a cognitive function; by-passing the requirement for a sense of humour. Virtually anyone can laugh and the basic premise of Laughter Yoga is to allow laughing for no reason. Over time and with regular practise it is not unusual for people to recover from illness and many women have reported a reduced frequency of migraine headaches.

Happiness and group laughter

Here in the UK there's been a lot of media coverage about dementia and it's prevention. Exercise has been cited as an important factor here along with  group activity. Laughter Yoga done in a club combines the two. In addition we now know that our own happiness is intrinsically linked to the quality of our lives; which, in turn, is significantly  influenced by the quality of our relationships. Laughter brings people together. Laughter Yoga is usually done as a group activity in Laughter Clubs.Over time this helps to connect people; enabling caring and meaningful relationships to flourish. So, within the context of dementia prevention, Laughter Yoga done in a group can be viewed as one type of activity to optimise your mental health.

Laughing through challenges

Most people can laugh when times are good. However, with Laughter Yoga comes an ability to laugh for no reason. So, even when times are hard, laughter is possible. This helps to maintain a positive mental attitude regardless of circumstances. Laughter becomes a coping mechanism and provides strength in adversity. Enabling us to better cope with life's ups and downs.

As with so much else in life, in order  to gain the benefits, Laughter Yoga needs to be practised regularly ie daily/weekly. From an anecdotal point of view my own experience of Laughter Yoga has been a positive one. I aim to do an early morning  half hour practise a few days a week - a great way to start the day. I find it both invigorating and grounding and it does seem to have mood enhancing effects.

I have noticed that I laugh more during the day and that I now easily laugh for no reason! During the exercises the laughter created now feels genuine. Surprisingly, I've also noticed a reduction in joint pain. I'm also aware that I have better breath control when playing the recorder.

Laughter Yoga is a creative form of exercise and can be done by most people. However, it is not a replacement for seeking medical attention where that's appropriate. Also, as with all forms for exercise, it's not for everyone. If you have any of the following conditions then you should avoid doing it - epilepsy, uncontrolled heart disease, poorly controlled asthma, psychotic illness/schizophrenia, hernia, glaucoma. Pregnancy is also a relative contra-indication. This is not an exhaustive list though. So it's wise to be cautious. However, if you would like to give Laughter Yoga a try but there are health issues, do seek advice from your doctor. Also, you can always discuss any concerns you might have with the laughter club leader when you join.

Laughter Yoga clubs have now sprung up all over the world and there many in the UK. If you live in the north east of England (around the Newcastle area) and there isn't a club nearby and you would like one setting up contact me on the form provided. I look forward to hearing from you.

Overall, Laughter Yoga has been an interesting  part of my journey to create more happiness in my life. In a short space of time I've already  noticed some positive benefits. Give it a try. Then watch your life unfold.

Laughter Yoga - a life changing move

Apparently 2014 is THE year for change and certainly for me it's turning into a year like no other. That's down to a number of things. However, discovering Hasya or Laughter Yoga has been pivotal. Now I get the feeling that my life will never be quite the same again.

I actually stumbled upon Laughter Yoga quite by accident whilst researching for a piece about Yoga and health. I already practise Ashtanga Yoga and, as I  am on a quest to get more happiness into my life, I was drawn to find out more.

So, what is Laughter Yoga?

Laughter Yoga is a unique concept which allows us to laugh for no reason and all without the use of jokes, humour or comedy.  It's called Laughter Yoga because it combines yogic breathing with playful laughter exercises, which creates  simulated or fake laughter. With practise this laughter becomes genuine. However, the brain can't distinguish between the two and  all the health and other benefits are gained just the same.

Laughter Yoga can be performed alone. However, it's preferable to do this with others in a laughter club. There are many reasons for this:

• Laughter clubs  provide the participants with a safe non-judgemental environment where they can laugh for no reason without feeling too inhibited.
• Group interaction is an important element of the laughter experience and is considered central to prolonged, hearty and unconditional laughter - the type of laughter required to create all the health benefits.
• In a group positive inter-personal relationships and meaningful social dynamics are created which, for me, is a good enough reason for doing it. However, there are additional social benefits. This type of group activity is great for brain health and is particularly good  for older people. Also, the social aspect of the experience fosters a greater sense of caring and compassion for others. 

The other important basic principles of Laughter Yoga clubs are that they are:

• Not religious
• Not political
• Not for profit

I was surprised to learn that Laughter Yoga has  actually been around since 1995 when it's founder, a medical doctor called Madan Kataria, started up with 5 people in a park in Mombai. It's since gone global and now there are some 10,000 laughter clubs in 70 countries. For those in the UK laughter clubs have sprung up all over the place. There's even a telephone laughter club, which runs from 7am for 10 minutes Monday - Friday.

I'm participating in  the  telephone club this month. It's a bit hard initially but it all comes together surprisingly quickly and I certainly feel refreshed afterwards. This month I'm fortunate to have someone to share the laughter session with and we finish with a 10 minute humming meditation, which is a fantastic experience.

Laughter Yoga is relatively safe and easy to do and accessible to most. Although, as with most types of exercise,  there are a few conditions - eg glaucoma, poorly controlled heart disease and psychotic illness -where it's best to avoid this practise. Pregnancy is also a relative contra-indication. However, if you're unsure and you want to give it a try turn up at your nearest club. It's ok to just observe and you can always discuss any concerns with the laughter leader before making a decision as to whether it's for you.

I've just completed a 2-day laughter leader's course in the historic city of Durham. Here are a few thoughts about the experience.

Day 1

Despite being out of  my comfort zone and feeling self conscious about the laughter exercises and some personal boundary issues the day started well with an interesting and lively overview of some of the Laughter Yoga theory. Our facilitator - Lotte Mikkelsen - then introduced us to the warm up, followed by an introduction to the clapping, chanting, stretching and yogic breathing involved. After which it was straight into the laughter exercises.

If I'm honest, although interesting,  I can't say that I enjoyed the exercises at the outset. However, I persevered and it grew on me. The highlight of Day 1  for me was the humming meditation which was done at the end of the morning session. (This type of meditation  is one of a few grounding exercises to finish off a laughter session.)

After lunch we were introduced to some more theory and had a go at delivering a talk about Laughter Yoga. Throughout the day plenty of time was allowed for questions and somewhat surprisingly, we kept to time and finished  early.

Later at home I felt really energised and packed much more into my evening than I would usually have the energy for. I'm learning  the recorder at the moment and, when I started to practise, I was astonished by the confidence of my playing and the improvements in breath control. Also, without getting into too much detail, there was much elimination of toxins that evening; necessitating frequent visits to the bathroom!

Day 2

I felt  more relaxed on Day 2 and noticed that I did  the exercises in a surprisingly playful and less inhibited way; with moments of genuine fun and spontaneity. Lotte gave an interesting talk about her experiences with running laughter clubs and we discussed it's many and varied applications. She described her work with prisoners, pensioners and  people with physical and learning disabilities and touched on her work using Laughter Yoga in the business world.  She also talked about her forth coming move to the north east and how passionate she felt about bringing Laughter Yoga to the people here; a shared sentiment.

The day finished with each of us demonstrating how we would run a Laughter Yoga session. (Pretty much without notes, which is a bit scary when your mind goes blank.) Then came  presentation of certificates - all done with great pageantry, in a red carpet sort of a way, with plenty of laughter.

I've come away from the training with a desire to incorporate Laughter Yoga into my every day life. I also want to share the experience of laughing for no reason  with others. It's true that, at the outset, I had some issues and concerns. (More a reflection of my own inhibitions.) However, none of this spoilt the experience and overall the benefits far out-weighed any thing else. Now I can see that Laughter Yoga is going to be a major part of my life from now on.

Interestingly enough the Laughter Yoga leader's course co-incided with the new moon in Gemini, which reminds us to be curious and explore unconsidered avenues. When you are open to "not knowing" you are open to new discoveries. So,  get curious and follow new ideas. Then be prepared to be amazed. It could be a roller-coaster ride!

Laughter Yoga is great for health and is just right for anyone who wants to breathe properly for a living! Also, if you need more happiness in their life it's a good place to start. Look out for a Laughter Yoga club near you. If you live in the north east of England and there isn't a club  near you and you would like one setting up, do get in touch. I'm also available to give taster talks to interested groups.

I look forward to hearing from you.

Look out for my next post about Laughter Yoga and health. In the meantime keep laughing for no reason.