{"id":453,"date":"2017-05-15T11:27:09","date_gmt":"2017-05-15T10:27:09","guid":{"rendered":"https:\/\/gentleyoga.ie\/?page_id=453"},"modified":"2018-10-01T12:59:08","modified_gmt":"2018-10-01T11:59:08","slug":"gentle-yoga-benefits","status":"publish","type":"page","link":"https:\/\/gentleyoga.ie\/gentle-yoga-benefits\/","title":{"rendered":"Benefits"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6eqxqd-9d4e0e520af03fcf17dc062c37837544\">\n.avia-section.av-6eqxqd-9d4e0e520af03fcf17dc062c37837544{\nbackground-color:#7fb069;\nbackground-image:unset;\n}\n.avia-section.av-6eqxqd-9d4e0e520af03fcf17dc062c37837544 .av-extra-border-element .av-extra-border-inner{\nbackground-color:#7fb069;\n}\n<\/style>\n<div id='av_section_1'  class='avia-section av-6eqxqd-9d4e0e520af03fcf17dc062c37837544 main_color avia-section-default avia-no-shadow  avia-builder-el-0  el_before_av_section  avia-builder-el-first  avia-bg-style-scroll av-arrow-down-section container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><main  role=\"main\" itemprop=\"mainContentOfPage\"  class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-453'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-f22bcd188f7f79fa33b3acfe243abea8\">\n#top .av-special-heading.av-av_heading-f22bcd188f7f79fa33b3acfe243abea8{\npadding-bottom:10px;\ncolor:#ffffff;\nfont-size:22px;\n}\nbody .av-special-heading.av-av_heading-f22bcd188f7f79fa33b3acfe243abea8 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n#top #wrap_all .av-special-heading.av-av_heading-f22bcd188f7f79fa33b3acfe243abea8 .av-special-heading-tag{\nfont-size:22px;\n}\n.av-special-heading.av-av_heading-f22bcd188f7f79fa33b3acfe243abea8 .special-heading-inner-border{\nborder-color:#ffffff;\n}\n.av-special-heading.av-av_heading-f22bcd188f7f79fa33b3acfe243abea8 .av-subheading{\nfont-size:15px;\n}\n\n@media only screen and (min-width: 480px) and (max-width: 767px){ \n#top #wrap_all .av-special-heading.av-av_heading-f22bcd188f7f79fa33b3acfe243abea8 .av-special-heading-tag{\nfont-size:0.8em;\n}\n}\n\n@media only screen and (max-width: 479px){ \n#top #wrap_all .av-special-heading.av-av_heading-f22bcd188f7f79fa33b3acfe243abea8 .av-special-heading-tag{\nfont-size:0.8em;\n}\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-f22bcd188f7f79fa33b3acfe243abea8 av-special-heading-h1 custom-color-heading blockquote modern-quote modern-centered  avia-builder-el-1  el_before_av_three_fourth  avia-builder-el-first  av-inherit-size'><h1 class='av-special-heading-tag'  itemprop=\"headline\"  >Regular practice of GENTLE YOGA will provide you with the following 6 key benefits<\/h1><div class='av_custom_color av-subheading av-subheading_below'><p>Please see below to learn how GENTLE YOGA works to deliver these benefits.<\/p>\n<\/div><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-5hupsd-11d6e342e11a1b9bec2e16a414332abb\">\n.flex_column.av-5hupsd-11d6e342e11a1b9bec2e16a414332abb{\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-5hupsd-11d6e342e11a1b9bec2e16a414332abb av_three_fourth  avia-builder-el-2  el_after_av_heading  avia-builder-el-last  first flex_column_div av-zero-column-padding '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-4b6de96f86bca4a1c9fcdde8448b316d\">\n#top .av-special-heading.av-av_heading-4b6de96f86bca4a1c9fcdde8448b316d{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-av_heading-4b6de96f86bca4a1c9fcdde8448b316d .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-av_heading-4b6de96f86bca4a1c9fcdde8448b316d .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-4b6de96f86bca4a1c9fcdde8448b316d av-special-heading-h3 blockquote modern-quote  avia-builder-el-3  el_before_av_textblock  avia-builder-el-first '><h3 class='av-special-heading-tag'  itemprop=\"headline\"  >Builds Muscle Strength<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-56b7gd-954206f8aee462425b57dcddb16f9870'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Muscles are a very important part of our make-up.\u00a0 It might surprise you to learn that we have around 640 muscles in our body and these make up more than half of our total weight. We can categorise our muscles as either voluntary or involuntary. As the name suggests, we have very little power over the involuntary muscles, therefore it is the voluntary muscles which a yoga practice mostly addresses. The voluntary muscles are called skeletal muscles because without them the skeleton would neither be able to move or stand upright. These muscles effect movement and posture.<\/p>\n<p><a class=\"click-learn-more\" href=\"#\">Learn more\u2026<\/a><\/p>\n<div class=\"learn-this\">\n<p>Postural muscles are important because they keep your body upright while standing or sitting. Strong and flexible postural muscles are energy efficient for the body and they make less strain on the joints and ligaments. With the support of the postural muscles the joints are less likely to degenerate and contract painful conditions like arthritis. Yoga poses firstly address correct alignment of our joints and then by holding this alignment for a length of time we build up strength in the postural muscles.<\/p>\n<p>At the end of each of our skeletal muscles are tendons which attach to our bones. Therefore, to create a movement, we simply need to contract (shorten) the muscle that attaches to the particular bone that we want to move. Ideally muscles need to be strong and flexible to allow effective and easy movement. For example, if you build up your bicep (upper arm) muscle but neglect to stretch it as well it will be very hard or impossible to straighten your arm. Yoga poses build strong lean muscles because they lengthen and strengthen. Yoga poses add to the strength of the muscles by using the body weight to work against gravity.<\/p>\n<p>Muscles work in pairs, as one muscle contracts on one side of a joint there must be its counterpart on the other side lengthening to allow the movement. For example, in order to come into a standing forward bend we need to contract our abdominal muscles to bring the torso closer to the legs and at the same time we need to have sufficient length in our back muscles to allow the body to bend. For friction free action both pairs of muscles need to be well-matched in length and in strength.<\/p>\n<p>In our everyday life, we tend to perform repeated movements which can lead to certain muscles becoming dominant and thus expose the joints to wear and tear, the muscles or tendons can become inflamed and too painful to stretch. GENTLE YOGA addresses imbalances in strength and flexibility in the right and left sides of the body, the upper body and lower body and the front and the back of the body.<\/p>\n<\/div>\n<\/div><\/section><\/p><\/div><\/div><\/div><\/main><!-- close content main element --><\/div><div class='av-extra-border-element border-extra-arrow-down'><div class='av-extra-border-outer'><div class='av-extra-border-inner'><\/div><\/div><\/div><\/div><div id='av_section_2'  class='avia-section av-6387y5-d8533066dba4cf0b287be0d42f95fc4a main_color avia-section-default avia-no-shadow  avia-builder-el-5  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-453'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-5vaynp-5fc069fc77a37ef4f5e2a489fed99847\">\n.flex_column.av-5vaynp-5fc069fc77a37ef4f5e2a489fed99847{\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-5vaynp-5fc069fc77a37ef4f5e2a489fed99847 av_one_fourth  avia-builder-el-6  avia-builder-el-no-sibling  first flex_column_div av-zero-column-padding '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-knphx-ebb654726f6bb2315344d4d9b804036a\">\n.avia-image-container.av-knphx-ebb654726f6bb2315344d4d9b804036a img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-knphx-ebb654726f6bb2315344d4d9b804036a .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-knphx-ebb654726f6bb2315344d4d9b804036a av-styling-no-styling avia-align-center  avia-builder-el-7  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" class='wp-image-498 avia-img-lazy-loading-not-498 avia_image ' src=\"https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Builds-Muscle-Strength.png\" alt='Cow Pose or Bilitisana' title='Cow Pose or Bilitisana'  height=\"152\" width=\"152\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Builds-Muscle-Strength.png 152w, https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Builds-Muscle-Strength-80x80.png 80w, https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Builds-Muscle-Strength-36x36.png 36w, https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Builds-Muscle-Strength-120x120.png 120w\" sizes=\"(max-width: 152px) 100vw, 152px\" \/><\/div><\/div><\/div><\/div><\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av_section_3'  class='avia-section av-53435x-815dd3ed18aff4d20af9918a2c9f2ce8 alternate_color avia-section-default avia-no-border-styling  avia-builder-el-8  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-453'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4xcsz1-2df4d883d4752c38d76b3bfb4e5092e8\">\n.flex_column.av-4xcsz1-2df4d883d4752c38d76b3bfb4e5092e8{\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-4xcsz1-2df4d883d4752c38d76b3bfb4e5092e8 av_one_fourth  avia-builder-el-9  el_before_av_three_fourth  avia-builder-el-first  first flex_column_div av-zero-column-padding '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4rhkt1-22a81a505f47e692841276a500ca66b5\">\n.avia-image-container.av-4rhkt1-22a81a505f47e692841276a500ca66b5 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-4rhkt1-22a81a505f47e692841276a500ca66b5 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-4rhkt1-22a81a505f47e692841276a500ca66b5 av-styling-no-styling avia-align-center  avia-builder-el-10  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" class='wp-image-506 avia-img-lazy-loading-not-506 avia_image ' src=\"https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Betters-Your-Bone-Health.png\" alt='Upward Facing Dog' title='Upward Facing Dog'  height=\"152\" width=\"152\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Betters-Your-Bone-Health.png 152w, https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Betters-Your-Bone-Health-80x80.png 80w, https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Betters-Your-Bone-Health-36x36.png 36w, https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Betters-Your-Bone-Health-120x120.png 120w\" sizes=\"(max-width: 152px) 100vw, 152px\" \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4m6ow5-ad44728c52063f18b776f8848d0c5e51\">\n.flex_column.av-4m6ow5-ad44728c52063f18b776f8848d0c5e51{\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-4m6ow5-ad44728c52063f18b776f8848d0c5e51 av_three_fourth  avia-builder-el-11  el_after_av_one_fourth  avia-builder-el-last  flex_column_div av-zero-column-padding '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4c1p8d-abab93b77ddeadaffbd2b10c36438bd0\">\n#top .av-special-heading.av-4c1p8d-abab93b77ddeadaffbd2b10c36438bd0{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-4c1p8d-abab93b77ddeadaffbd2b10c36438bd0 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-4c1p8d-abab93b77ddeadaffbd2b10c36438bd0 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-4c1p8d-abab93b77ddeadaffbd2b10c36438bd0 av-special-heading-h3 blockquote modern-quote  avia-builder-el-12  el_before_av_textblock  avia-builder-el-first '><h3 class='av-special-heading-tag'  itemprop=\"headline\"  >Betters Your Bone Health<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-49hvod-a580a32bdb23c10a5ca7b8b2ebc7dd97'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Our skeletal system is a series of long and short bones connected to each other by joints. Our body depends on this skeletal framework for shape and movement &#8211; without it, we would be like a jelly fish \u2013 soft and shapeless. You might be surprised to learn that you have 206 bones which make up your human skeleton system. That\u2019s a lot of bones and they need our attention!<\/p>\n<p><a class=\"click-learn-more\" href=\"#\">Learn more\u2026<\/a><\/p>\n<div class=\"learn-this\">\n<p>In addition to their support function, your bones also have other functions. For example, they protect the softer parts of the body like the heart, brain and lungs. Also, blood cells are produced in the bone marrow and the bones store many minerals like calcium and phosphorous.<\/p>\n<p>Although our bones are very hard on the outside, on the inside they are much softer, porous and sponge-like. Bones, like the rest of our body are living tissue which are growing and reshaping themselves over and over again according to the way we are using our bodies. <strong>GENTLE YOGA poses bring a steady supply of blood, nutrients and energy to this mass of living, breathing, changing tissue.<\/strong><\/p>\n<p>Because many forms of exercise like jogging, aerobics and many of the competitive sports are high-impact, they can have a negative effect on our joints which, as we age, can contribute to bone fractures and joint wear. Recent studies show that yoga poses improve our joint health by stimulating the release of lubricating fluids and reducing the effects of the wear and tear that is responsible for osteoarthritis.<\/p>\n<p>In the GENTLE YOGA classes, there are a variety of poses, such as downward facing dog, which systematically apply bone strengthening weight to each of the body parts. Therefore the bones in the hands, wrists, arms, upper body, neck and head, pelvis, spine and feet and legs all become stronger. As a form of exercise to build strong bones, yoga is a complete workout and because all the poses can be adapted and modified there is no limitation to who can perform any of the poses and still get the required results while working at their own pace.<\/p>\n<p>One of the most debilitating problems that affects us at any age is the compression and misalignment of the spine. The stretching, twisting and strengthening of the GENTLE YOGA poses and the emphasis that is placed on building and maintaining correct posture can so dramatically affect the spine that problems such as slipped discs, spondylosis, kyphosis and scoliosis can all be reduced, maybe cured and certainly, avoided.<\/p>\n<p>Unfortunately, as we age, we are more prone to fracturing our bones but a consistent yoga practice can address this by improving our posture, balance and co-ordination.<\/p>\n<p>At any age, we can succumb to the effects of stress in its various forms. Yoga is well known as \u2018first-aid\u2019 for stress! Who would think that stress affects our bones, but one of the effects of stress is the release of adrenaline which depletes the calcium in our bones, encouraging them to become more brittle and prone to osteoporosis. The slow, long yoga breath, the restorative poses such as Child\u2019s Pose (Balasana) and Corpse Pose (Savasana) are deeply relaxing and work to retain the calcium where it should be \u2013 in the bones.<\/p>\n<p>To summarise GENTLE YOGA is a well-rounded health practice which encourages the health of the skeletal system along with every other system of the body.<\/p>\n<\/div>\n<\/div><\/section><\/p><\/div>\n<\/p>\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av_section_4'  class='avia-section av-40utdh-d907f2293f239cde93c0886e970cd626 main_color avia-section-default avia-no-border-styling  avia-builder-el-14  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-453'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-3xcmxp-47ad45934c0acf95a78a375babc4c7ba\">\n.flex_column.av-3xcmxp-47ad45934c0acf95a78a375babc4c7ba{\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-3xcmxp-47ad45934c0acf95a78a375babc4c7ba av_one_fourth  avia-builder-el-15  el_before_av_three_fourth  avia-builder-el-first  first flex_column_div av-zero-column-padding '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-3rhjed-50510f4c9d3526640965e51b3ff7f698\">\n.avia-image-container.av-3rhjed-50510f4c9d3526640965e51b3ff7f698 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-3rhjed-50510f4c9d3526640965e51b3ff7f698 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-3rhjed-50510f4c9d3526640965e51b3ff7f698 av-styling-no-styling avia-align-center  avia-builder-el-16  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" class='wp-image-514 avia-img-lazy-loading-not-514 avia_image ' src=\"https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Gives-You-Better-Sleep.png\" alt='Childs Pose or Balsana' title='Childs Pose or Balsana'  height=\"152\" width=\"152\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Gives-You-Better-Sleep.png 152w, https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Gives-You-Better-Sleep-80x80.png 80w, https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Gives-You-Better-Sleep-36x36.png 36w, https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Gives-You-Better-Sleep-120x120.png 120w\" sizes=\"(max-width: 152px) 100vw, 152px\" \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-3i29nx-ee46b5936c7c9a2a2fd5736a38ce55d0\">\n.flex_column.av-3i29nx-ee46b5936c7c9a2a2fd5736a38ce55d0{\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-3i29nx-ee46b5936c7c9a2a2fd5736a38ce55d0 av_three_fourth  avia-builder-el-17  el_after_av_one_fourth  avia-builder-el-last  flex_column_div av-zero-column-padding '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-3dq0nx-fb4b51aeb42f7d819f41c62a48cc3ec9\">\n#top .av-special-heading.av-3dq0nx-fb4b51aeb42f7d819f41c62a48cc3ec9{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-3dq0nx-fb4b51aeb42f7d819f41c62a48cc3ec9 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-3dq0nx-fb4b51aeb42f7d819f41c62a48cc3ec9 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-3dq0nx-fb4b51aeb42f7d819f41c62a48cc3ec9 av-special-heading-h3 blockquote modern-quote  avia-builder-el-18  el_before_av_textblock  avia-builder-el-first '><h3 class='av-special-heading-tag'  itemprop=\"headline\"  >Gives You Better Sleep<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-39aw9p-ca07704d7fc7dc4bd11066f2ae5f748c'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><p>After an hour or so of twisting, balancing and stretching your body, we conclude every GENTLE YOGA practice with everyone\u2019s favorite pose: savasana.<br \/>\n<a class=\"click-learn-more\" href=\"#\">Learn more\u2026<\/a><\/p>\n<div class=\"learn-this\">\n<p>For those who do not know, savasana is also called corpse pose, and it involves, well, lying still like a corpse. On your back, with your eyes shut, arms at your side with palms up, and muscles relaxed.\u00a0 After the physical and mental demands of the practice, savasana is so utterly relaxing that it is not unheard of for some students to drift off to sleep.\u00a0 And this is no accident\u2014the relationship between yoga and sleep is well-documented.<\/p>\n<p>Numerous researchers have looked at the relationship between yoga and sleep from various different angles. The basic conclusion of all of them is this: yoga improves sleep.<\/p>\n<p>There are a number of ways in which yoga is known to improve sleep (and likely more that haven\u2019t been studied yet). One of the biggest factors is also the most obvious: stress reduction. The physical release caused by stretching and twisting muscles, coupled with a focus on deep breathing, makes yoga the perfect exercise for chilling out\u2014not to mention the fact that yoga studios are specifically designed to be serene environments. Over the long-term, regular yoga practitioners can even lower their level of the stress hormone cortisol, but the short-term relaxation effects can be felt immediately.<\/p>\n<p>Besides relaxing the mind, yoga can also help bring about physiological changes that promote sleep. This is because yoga and meditation initiate the parasympathetic response\u2014the \u201crest and digest\u201d nervous system, which is responsible for the body\u2019s unconscious actions like digestion and sleep. In the GENTLE YOGA practice, we increase this effect by focusing on poses like forward bends and spinal twists that promote blood flow to the abdomen.<\/p>\n<p>For those whose sleep is impeded by physical pain, yoga can also provide a solution. Targeted poses help relax tight muscles and work out knots. And the mental benefits of yoga can alleviate physical pains. By increasing cognitive and emotional control, yoga reduces pain perception and allows you to more easily stop fixating on negative sensations.<\/p>\n<p>And then there is the fundamental fact that yoga is, well, exercise. Exercise is an essential part of good sleep hygiene, as it helps promote healthy sleep-wake cycles. The physical fatigue also makes it easier to fall asleep when you crawl into bed at the end of the day which contained a yoga practice.<\/p>\n<\/div>\n<\/div><\/section><\/p><\/div>\n\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av_section_5'  class='avia-section av-3500nh-b329cb88fb50149bff9c09e77680a58f alternate_color avia-section-default avia-no-shadow  avia-builder-el-20  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-453'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-and9x-ffeae85262af29c9499343a88a9ccb69\">\n.flex_column.av-and9x-ffeae85262af29c9499343a88a9ccb69{\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-and9x-ffeae85262af29c9499343a88a9ccb69 av_one_fourth  avia-builder-el-21  el_before_av_three_fourth  avia-builder-el-first  first flex_column_div av-zero-column-padding '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2r1g25-1309a3d74f3c83a3b4682f6a6331c0f4\">\n.avia-image-container.av-2r1g25-1309a3d74f3c83a3b4682f6a6331c0f4 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-2r1g25-1309a3d74f3c83a3b4682f6a6331c0f4 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-2r1g25-1309a3d74f3c83a3b4682f6a6331c0f4 av-styling-no-styling avia-align-center  avia-builder-el-22  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" class='wp-image-511 avia-img-lazy-loading-not-511 avia_image ' src=\"https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Improves-Your-Blood-Quality-and-Lowers-Your-Blood-Pressure.png\" alt='Janu Sirsasana or Head to Knee Pose' title='Janu Sirsasana or Head to Knee Pose'  height=\"152\" width=\"152\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Improves-Your-Blood-Quality-and-Lowers-Your-Blood-Pressure.png 152w, https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Improves-Your-Blood-Quality-and-Lowers-Your-Blood-Pressure-80x80.png 80w, https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Improves-Your-Blood-Quality-and-Lowers-Your-Blood-Pressure-36x36.png 36w, https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Improves-Your-Blood-Quality-and-Lowers-Your-Blood-Pressure-120x120.png 120w\" sizes=\"(max-width: 152px) 100vw, 152px\" \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2kv145-8faf66e0ea2f099914aec463113ed0a5\">\n.flex_column.av-2kv145-8faf66e0ea2f099914aec463113ed0a5{\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-2kv145-8faf66e0ea2f099914aec463113ed0a5 av_three_fourth  avia-builder-el-23  el_after_av_one_fourth  avia-builder-el-last  flex_column_div av-zero-column-padding '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-2f0c45c4f27bb6b7f7ef5624c144bf5c\">\n#top .av-special-heading.av-av_heading-2f0c45c4f27bb6b7f7ef5624c144bf5c{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-av_heading-2f0c45c4f27bb6b7f7ef5624c144bf5c .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-av_heading-2f0c45c4f27bb6b7f7ef5624c144bf5c .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-2f0c45c4f27bb6b7f7ef5624c144bf5c av-special-heading-h3 blockquote modern-quote  avia-builder-el-24  el_before_av_textblock  avia-builder-el-first '><h3 class='av-special-heading-tag'  itemprop=\"headline\"  >Improves Your Blood Quality and Lowers Your Blood Pressure<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Simply stated, the circulatory system in our bodies is composed of the heart (the pumping station) and blood vessels (the conduits). As the heart contracts it sends blood to the lungs where oxygen is picked up. This oxygen enriched blood then travels back to the heart which pumps it around to every cell in the body. After nourishing the cells of the body, the oxygen depleted blood returns to the heart which pumps it back to the lungs to receive more oxygen and the cycle begins again.<\/p>\n<p><a class=\"click-learn-more\" href=\"#\">Learn more\u2026<\/a><\/p>\n<div class=\"learn-this\">\n<p>GENTLE YOGA exercise benefits your entire circulatory system, beginning with the production of blood, which takes place in the marrow of the long bones in the thighs. By improving circulation to the legs with regular yoga stretching exercises, we help to rejuvenate the blood. Also, yoga exercises have the effect of stretching the body\u2019s major blood vessels, keeping them free-flowing and elastic.<\/p>\n<p>The elongated yoga breathing, which we focus on at the start of each class, oxygenates the blood and assists fresh nutrients to reach all peripheral vessels and capillaries. Improved circulation means that your brain will receive more oxygen, improving alertness, memory, and mood. Vital organs receive a steady supply of the nutrients they need for optimal functioning.<\/p>\n<p>Stress is a known major contributor to high blood pressure and heart disease. GENTLE YOGA, when practiced regularly, is a natural relaxant which calms the mind and soothes the nervous system reducing our stress response and its harmful effects.<\/p>\n<p>Yoga has been recognized for some time as being effective in reducing high blood pressure, particularly the diastolic (lower) number, which is the most crucial. To maximise the benefit, it is best to commit to a short daily routine of breathing, exercise, and relaxation, similar to what we do in the GENTLE YOGA class to supplement your class practice. Yoga techniques improve your body\u2019s strength and flexibility, teach you how to relax mentally and physically, and show you how to better manage stress reactions such as muscle tension (most commonly in the face, stomach, neck, shoulders, and breath), rapid heart rate, constricted breathing, and anxiety.<\/p>\n<p>The fastest and most effective way to reduce reaction to stress is to change your breath, and an immediate way to improve your breathing is to improve your posture. In GENTLE YOGA, you learn to strengthen your back and stomach muscles so that you can sit and stand straighter; this releases pressure on your heart and lungs and allows you to breathe easier.<\/p>\n<p>Yoga breathing exercises, such as those we do in class, teach you how to breathe more deeply and rhythmically; this has many effects, both physical and mental. Your respiratory muscles become stronger, and more oxygen reaches your bloodstream. Regular practice of breathing exercises will give you greater concentration, willpower, and steadiness. You\u2019ll feel calmer, too, as you breathe, because your mind cannot think about upsetting things when it is focused on the breath. You can learn to use the breathing techniques whenever you feel stressed, fatigued, or anxious for immediate relief.<\/p>\n<\/div>\n<\/div><\/section><\/p><\/div><\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av_section_6'  class='avia-section av-21z7cl-7c8afa9e2fb0128b2c69764ed7847df7 main_color avia-section-default avia-no-shadow  avia-builder-el-26  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-453'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1u44rh-519e9f0780f172dd8ef2afa358da88a9\">\n.flex_column.av-1u44rh-519e9f0780f172dd8ef2afa358da88a9{\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-1u44rh-519e9f0780f172dd8ef2afa358da88a9 av_one_fourth  avia-builder-el-27  el_before_av_three_fourth  avia-builder-el-first  first flex_column_div av-zero-column-padding '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1rv9hx-7fdca8d4bd3a18e92af6107d8491fcfb\">\n.avia-image-container.av-1rv9hx-7fdca8d4bd3a18e92af6107d8491fcfb img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-1rv9hx-7fdca8d4bd3a18e92af6107d8491fcfb .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-1rv9hx-7fdca8d4bd3a18e92af6107d8491fcfb av-styling-no-styling avia-align-center  avia-builder-el-28  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" class='wp-image-520 avia-img-lazy-loading-not-520 avia_image ' src=\"https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Perfects-Your-Posture-and-Protects-Your-Spine.png\" alt='Yoga Low Lunge or Anjaneyasana' title='Yoga Low Lunge or Anjaneyasana'  height=\"152\" width=\"152\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Perfects-Your-Posture-and-Protects-Your-Spine.png 152w, https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Perfects-Your-Posture-and-Protects-Your-Spine-80x80.png 80w, https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Perfects-Your-Posture-and-Protects-Your-Spine-36x36.png 36w, https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Perfects-Your-Posture-and-Protects-Your-Spine-120x120.png 120w\" sizes=\"(max-width: 152px) 100vw, 152px\" \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1lfi4t-f10d15bc5909548435b9ef80bcb97bed\">\n.flex_column.av-1lfi4t-f10d15bc5909548435b9ef80bcb97bed{\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-1lfi4t-f10d15bc5909548435b9ef80bcb97bed av_three_fourth  avia-builder-el-29  el_after_av_one_fourth  avia-builder-el-last  flex_column_div av-zero-column-padding '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1dd0kl-9e06c9dd98328853611b23b717c88b57\">\n#top .av-special-heading.av-1dd0kl-9e06c9dd98328853611b23b717c88b57{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-1dd0kl-9e06c9dd98328853611b23b717c88b57 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-1dd0kl-9e06c9dd98328853611b23b717c88b57 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-1dd0kl-9e06c9dd98328853611b23b717c88b57 av-special-heading-h3 blockquote modern-quote  avia-builder-el-30  el_before_av_textblock  avia-builder-el-first '><h3 class='av-special-heading-tag'  itemprop=\"headline\"  >Perfects Your Posture and Protects Your Spine<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-1810j9-5e529acb21f28ed9b82de9ef4364f636'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Modern western lifestyles dictate that many of us spend hours sitting at a desk in front of a computer, lounging in soft unsupported sofas, sitting in cars or lifting heavy objects as part of our normal day.\u00a0 These types of activities can put excessive pressure and strain on the muscles surrounding the spinal column. Over time, this stress on the spine can increase the likelihood of intense compression or even herniation of vertebral discs.<\/p>\n<p><a class=\"click-learn-more\" href=\"#\">Learn more\u2026<\/a><\/p>\n<div class=\"learn-this\">\n<p>Non-sedentary cultures, such as those living in India, do not have the same epidemic of back and neck problems that we do. Picture a woman gracefully balancing a large basket of food on her head. To carry such a heavy weight, she must have a perfectly aligned spine and strong posture-support muscles. You do not get that kind of alignment and strength from sitting around and watching the television. You can, however, get it from a regular GENTLE YOGA practice.<\/p>\n<p>When we are beginning to learn to get into perfect posture to optimise the outcomes of our yoga practice, it is surprisingly challenging to master the art of rooting down through the feet while lengthening up through the spine, keeping your chest open without jutting your lower ribs out, and keeping the legs muscles strong and lifted without tensing the belly or jaw. And, that is precisely the reason we spend so much time in the GENTLE YOGA classes working on our Mountain Pose (Tadasana) which is such an important foundation pose for so many of the other postures. Tadasana demands that you stand in a way that supports the natural curves of a healthy spine.<\/p>\n<p>It is important to understand the anatomy of proper posture. Whether you\u2019re sitting or standing, your spine has natural curves that should be maintained. They are a mild forward curve in the neck and lower back, and a mild backward curve in the upper back and midback. As you practice yoga, you learn to maintain these optimal curves in many standing poses and in most sitting poses.<\/p>\n<p>If any of these curves are habitually flattened or overly curved, abnormal posture can get locked into the body. A wide variety of abnormal curves can occur, including a flat neck and a flat lower back, but we will focus on the two most common problems: a hunched upper back (known as excessive kyphosis), which is usually linked with a jutting forward of the head (known as forward head) and, at the other end of the spectrum, an extreme sway in the lower back (known as excessive lordosis). These extreme curves contribute to many of the painful problems\u2014muscle strain, joint pain, and disk problems, to name a few.<\/p>\n<p>Maintaining just the right curves is only part of the equation, however; to function efficiently, our skeletal structure also needs to be aligned vertically. That means when you are standing, your ears should be over your shoulders, your shoulders over your hips, and your hips over your knees and ankles as in Mountain Pose (Tadasana).<\/p>\n<p>When any body part falls out of that vertical line, the adjacent support muscles will feel the strain. For example, years of having a forward head will cause the muscles of the upper back and neck to become tired and achy from holding up the weight of the head against the pull of gravity.<\/p>\n<p>So, that is why Tadasana is such an important posture.\u00a0 With regular practice, you will discover that the simple act of straightening up, in Tadasana mode, not just in your yoga practice but also when you are standing anywhere, anytime can change your life. If you train your body to maintain the normal spinal curves and keep your posture vertical and spacious when you are standing or sitting upright, you are likely to feel better all over.<\/p>\n<p>The GENTLE YOGA sequence which is employed in class is designed to strengthen the muscles in the back as well as the abdominal muscles.\u00a0 Back and abdominal muscles are essential components of the muscular network of the spine, helping the body to maintain proper upright posture and movement.\u00a0 When these muscles are well conditioned, we mitigate against back pain.<\/p>\n<p>The hamstrings too play a vital role in managing spine health.\u00a0 They run from the back of the ishial tuberosity (pelvic bone) to just below the back of the knee.\u00a0 They are responsible for bending the knee and assisting the gluteal muscles to extend the hip.\u00a0 These muscles are very important to stretch because, when they are tight, they make it nearly impossible to sit up straight. People who do not sit with an erect posture run the risk of early onset of degenerative disc disease and other back problems.\u00a0 Tight hamstring muscles are closely associated with low back pain and that is why we spend so much time stretching them in class.<\/p>\n<p>In our class sequence, we also engage a number of movements and postures which have the result of stretching the soft tissues \u2013 the muscles, ligaments and tendons in the back, legs, buttocks and around the spine which can also serve as a preventative measure to avoid back pain.\u00a0 In particular, Pawanmuktasana (fondly known as gas releasing pose), where we draw the knees into the chest towards the end of the practice, is particularly effective.<\/p>\n<p>A number of postures in the sequence are geared towards stretching the piriformis muscle which runs from the back of the femur (thigh bone) to the sacrum (base of the spine).\u00a0 Tightness in this muscle has been linked to sacroiliac joint dysfunction and sciatica-type pain along the sciatic nerve.<\/p>\n<p>Other postures work on the psoas major muscle which attaches to the front portion of the lower spine (from thoracic segment 12 through lumbar segment 5) and which can greatly limit low back mobility when tight.<\/p>\n<\/div>\n<\/div><\/section><\/p><\/div>\n<\/p>\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av_section_7'  class='avia-section av-15l13h-37454fb14b88f6cf66fe3a82ad70f44e alternate_color avia-section-default avia-no-shadow  avia-builder-el-32  el_after_av_section  avia-builder-el-last  avia-bg-style-scroll container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-453'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-z7105-b3fe334b3af2af5faa3afa301a29a372\">\n.flex_column.av-z7105-b3fe334b3af2af5faa3afa301a29a372{\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-z7105-b3fe334b3af2af5faa3afa301a29a372 av_one_fourth  avia-builder-el-33  el_before_av_three_fourth  avia-builder-el-first  first flex_column_div av-zero-column-padding '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-rusnp-102bbc7a0a65cdb8f340ab876128ff63\">\n.avia-image-container.av-rusnp-102bbc7a0a65cdb8f340ab876128ff63 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-rusnp-102bbc7a0a65cdb8f340ab876128ff63 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-rusnp-102bbc7a0a65cdb8f340ab876128ff63 av-styling-no-styling avia-align-center  avia-builder-el-34  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" class='wp-image-522 avia-img-lazy-loading-not-522 avia_image ' src=\"https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Prevents-Cartilage-and-Joint-Breakdown.png\" alt='Virasana Pose' title='Virasana'  height=\"152\" width=\"152\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Prevents-Cartilage-and-Joint-Breakdown.png 152w, https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Prevents-Cartilage-and-Joint-Breakdown-80x80.png 80w, https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Prevents-Cartilage-and-Joint-Breakdown-36x36.png 36w, https:\/\/gentleyoga.ie\/wp-content\/uploads\/2017\/05\/Prevents-Cartilage-and-Joint-Breakdown-120x120.png 120w\" sizes=\"(max-width: 152px) 100vw, 152px\" \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mm5rh-4edcf55abe3736da048f5ccdfa627204\">\n.flex_column.av-mm5rh-4edcf55abe3736da048f5ccdfa627204{\n-webkit-border-radius:0px 0px 0px 0px;\n-moz-border-radius:0px 0px 0px 0px;\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div class='flex_column av-mm5rh-4edcf55abe3736da048f5ccdfa627204 av_three_fourth  avia-builder-el-35  el_after_av_one_fourth  avia-builder-el-last  flex_column_div av-zero-column-padding '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-d8h4l-192de490f8a894518d8da798bf50ad3f\">\n#top .av-special-heading.av-d8h4l-192de490f8a894518d8da798bf50ad3f{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-d8h4l-192de490f8a894518d8da798bf50ad3f .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-d8h4l-192de490f8a894518d8da798bf50ad3f .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-d8h4l-192de490f8a894518d8da798bf50ad3f av-special-heading-h3 blockquote modern-quote  avia-builder-el-36  el_before_av_textblock  avia-builder-el-first '><h3 class='av-special-heading-tag'  itemprop=\"headline\"  >Prevents Cartilage and Joint Breakdown<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-9hoi5-e3e08aff77b0059d7e6e0a9ba1dccac5'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Joints are the connection points between bones, and cartilage is the smooth tissue that cushions the joints so that bones do not rub together (ouch!). A breakdown of the cartilage can cause chronic inflammation in the joint.<\/p>\n<p><a class=\"click-learn-more\" href=\"#\">Learn more\u2026<\/a><\/p>\n<div class=\"learn-this\">\n<p>Each time you work on your mat in your GENTLE YOGA practice in class, you are relaxing\u00a0and moving\u00a0your joints through their full healthy ranges of motion and increasing blood flow.\u00a0This carries\u00a0fresh nutrients to the cartilage within the joint.\u00a0 Your body does not take nutrients directly to cartilage, rather nutrients surround the cartilage and are only absorbed when old fluid is squeezed out so fresh fluid can be absorbed.\u00a0This occurs when you move your joints through their full ranges and that is why we spend the best part of 20 minutes at the start of each class going through a warm-up routine.<\/p>\n<p>Your GENTLE YOGA practice also helps protect your joints by building muscle strength. Strong muscles mean less work for our joints as they absorb forces that would otherwise impact the joints. Strong muscles provide stability for our joints during movement and thereby\u00a0help prevent injury.<\/p>\n<p>Taking your joints through their full range of motion can help prevent degenerative arthritis or mitigate disability by \u201csqueezing and soaking\u201d areas of cartilage that normally aren\u2019t used. Joint cartilage is like a sponge; it receives fresh nutrients only when its fluid is squeezed out and a new supply can be soaked up. Without proper sustenance, neglected areas of cartilage can eventually wear out, exposing the underlying bone like worn-out brake pads.<\/p>\n<\/div>\n<\/div><\/section><\/p><\/div>\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='after_section_7'  class='main_color av_default_container_wrap container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-453'><div class='entry-content-wrapper clearfix'>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Regular Practise of Gentle Yoga will provide you with 6 Key Benefits<\/title>\n<meta name=\"description\" content=\"Benefits of Gentle Yoga - Strengthens Muscles, Spine, Posture. Enhances Bone, Cartilage &amp; Joint Health, Blood Quality, Lowers Blood Pressure, &amp; Boosts Sleep\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gentleyoga.ie\/gentle-yoga-benefits\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Regular Practise of Gentle Yoga will provide you with 6 Key Benefits\" \/>\n<meta property=\"og:description\" content=\"Benefits of Gentle Yoga - Strengthens Muscles, Spine, Posture. 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