Haven Yoga and Wellness, South Australia in Adelaide, South Australia | Alternative & holistic health service

Haven Yoga and Wellness, South Australia

Locality: Adelaide, South Australia

Phone: 0428 718 535

Address: Unit 1, 10 Commercial Road 5108 Adelaide, SA, Australia

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25.01.2022 I am very pleased and proud to announce I will be a guest speaker at next year's biannual Lipoedema Australia National Conference. This conference will include international guest speakers. Due to Covid-19, the Conference, which was due to be held next month, was deferred until June next year. June Is Lipoedema Awareness month, so it is quite fitting. Living with Lipoedema myself, I have personal experience with this condition and how to manage it. Yoga has been an invaluable... tool. There has been a lot of research into the benefits of yoga and the management of lymphoedema. Lipoedema is a cause of primary lymphoedema. It took me many years to get the answers as to what was going on with my body. I am not alone in this. This conference will provide so much information for all women living with Lipoedema ( lipoedema affects women almost exclusively ). Below is a short bio about me. https://static1.squarespace.com//158329/Fletcher_Paula.pdf I have provided the link for the Lipoedema Australia website. Support for those of us living with Lipoedema is crucial. It cannot be cured, but it can be managed. https://www.lipoedemaaustralia.com.au/conference-2021

24.01.2022 We are living in interesting times. Toilet paper is really not the most important thing. Hopefully we can come through this and remember what is really important. Take some time to breathe, to slow down, to think. We are all in this together...

24.01.2022 Looks like a good event!!

23.01.2022 Breathing techniques (pranayama) are very effective at reducing stress and anxiety. Breathing slowly and making the exhalation longer than the inhalation is very effective at inducing relaxation. One breathing technique is Golden Thread Breath. This is very easy. Close your eyes and sit comfortably. Inhale slowly through your nose, from the bottom of your stomach up to the collar bone. As you exhale, exhale slowly through your mouth, imagining your breath coming out as a gold...en thread. Aim to gently have that golden thread reach as far across the room as you can. Then inhale and begin again. Begin at 5 breaths and work up to five minutes. Notice the effect. If at any time any breathing technique makes you feel anxious, cease it and go back to your normal and natural breathing rhythm, and try again another time. The key is not to force anything.

22.01.2022 This is a brilliant article that tells it like it is. Be kind to yourself and dont expect too much from yourself at present. We are all reeling from the constant changes coming our way and it IS overwhelming, it IS scary, and its ok to feel that way. A week ago I worked full time in an office of 23. Now I am working in an office at home, my spare bedroom hastily set up for work. Everything is different.... We are ALL feeling it, one way or another. https://www.chronicle.com//Why-You-Should-Ignore-A/248366

21.01.2022 Nadi Shodhana, alternate nostril breathing, usually involves closing alternate nostril off and breathing through on at a time, but we are avoiding touching our faces at present. It is possible to do Mental Nadi Shodhana. Nadi Shodhana has many benefits. It balances the nervous system, reducing stress and anxiety and improving mood. It also improves concentration. Mental Nadi Shodhana involves visualisation. Begin by finding a comfortable position and ensure your posture is ...good. This can be done lying down, too. Close your eyes and begin to allow your breath to slowly lengthen. Inhale from the navel to the collar bone, and exhale from the collar bone to the navel. Continue to breathe slowly in this manner, in 3 part yogic breathing, without force. Gently allow your breath to become slower. When you are ready visualise inhaling through the left nostril to the space between your eyebrows, continuing with three part yogic breathing, then exhale from the space between your eyebrows through your right nostril. Inhale through your right nostril to the space between your eyebrows, then exhale from this space out through the left nostril. Keep going, alternating from side to side, slowly, and with 3 part yogic breathing. When you are ready complete the practice exhaling through the left nostril. Then inhale through both nostrils to the space between your eyebrows and exhale from this space out through both nostrils. Remember, your are visualising this the whole time. When youre ready, cease the practice and note the effect. I have included an article below on this breathing practice. This is a good way to aid in relaxation. Reference: Prana and Pranayama, Swami Niranjanananda Saraswati. https://www.lotusyogaormond.com/5-Benefits-of-Nadi-Shodhana

21.01.2022 Very important information here...

20.01.2022 This, too, shall pass.... It is a phrase with lots of meaning for me... I have had cancer twice. The first time was in 2007 when I was diagnosed with breast cancer at the age of 39. I was working as a Community Health Case Manager at the time. A colleague gifted me a beautiful little book called "the Little Book of Courage." This book was filled with inspirational stories and phrases, but it was this one that struck me.... It was more than the phrase. With it came a story about the writers grandmother who would say, "This, too, shall pass." whenever something challenging was happening, and remind them that all things pass; happiness passes, so does sadness, and so do challenges, even those that seem insurmountable. Nothing is permanent. All things are transient. And without the challenges, without the sadness, without the fear and loneliness, without the mundane, we dont appreciate the amazing, the brilliant, the beautiful. "This, too, shall pass" got me through surgery, chemo and radio. It got me through being separated from my husband and my home while I had to be in the city for 6 weeks for radiotherapy. It reminded me that the pain would subside, at some point, even if it wasnt right now. I am reminded of this phrase now. We may face 6 months of challenges ahead, but, "This, too, shall pass...." I am also reminded that breast cancer treatment lasted longer than 6 months... "This, too, shall pass" got me through a second and different cancer diagnosis in 2018, which required complicated and excruciating surgery. I have never felt such pain. But, it did, eventually subside. It was longer than 6 months, but this, too, did pass.... Brene Brown says: Vulnerability is the birthplace of love, belonging, joy, courage, empathy, and creativity. It is the source of hope, empathy, accountability, and authenticity. If we want greater clarity in our purpose or deeper and more meaningful spiritual lives, vulnerability is the path. Bren Brown, Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead We all feel vulnerable right now. And thats ok. But...this, too, shall pass.... It shall pass...

20.01.2022 We dont have to be "doing" all the time...especially now, at this time. Let yourself rest...

19.01.2022 Some absolutely beautiful and soothing sounds. The nuns chant beautifully. https://www.neumz.com/

19.01.2022 A part of Radical Resilience is exactly this, the choice we make in how we react. Gratitude is a big factor in Radical Resilience.

16.01.2022 This is a very good point and also very true. Think about birthing positions. The position can make all the difference. One of the things I go through when I teach pre natal yoga is birthing positions...because there IS choice....

16.01.2022 Great advice for all of us at any time... ...and Mindful Movement includes yoga...

15.01.2022 I have been learning about Radical Resilience. Radical Resilience takes resilience to the next level. So what is Radical Resilience? Resilience is "bouncing back", aiming to get back to where you were before the hard times, before the difficulty. Radical Resilience is moving beyond getting back to where you were before. Its about being better than you were before. ... "Radical Resilience is a deliberate conscious choice about how to react. Can you use the moment of trial as an opportunity for transcendence." Michael Hecht, TEDx, 2015. Practicing Radical Resilience requires a tolerance of uncertainty, being in the moment, and not avoiding difficulty, but facing it. It also requires self care. When we take care of ourselves we are more resilient. Mindfulness, which promotes self awareness, is a part of this. And it means being "above the line". The below video explains being above the line or below the line brilliantly. We all do go below the line...but how long we stay there is up to us... So where are you sitting at this moment? Are you above the line...or below it...? https://www.youtube.com/watch?v=fLqzYDZAqCI

14.01.2022 We are living through some amazing and very scary times at present and I know many are really feeling stressed and anxious. Its ok to feel that way. It would be strange if we were not feeling that way. Times of uncertainty do cause us to feel stressed and anxious...and even fearful. As I said, that is ok. Its what we do with those emotions that can make a difference. In times of uncertainty we feel we have lost control. Like the rug has been pulled from under us. I have bee...n there on a personal level, having been diagnosed with cancer twice, and twice having my life turned upside down because of it. There are things we can all do that are healthy and constructive to give us back a certain amount of control. One of the most basic and easy things we can do is breathe. As a yoga teacher I know many breathing techniques that reduce stress and anxiety, and are actually really good for our lymphatic system. Pranayama literally translates as breath control/life force control. Take some time now and place your hands on your navel. Without altering your breath simply feel the rise and fall of your navel as you breathe. Inhale and exhale through your nose if you can. If you are comfortable to do so, see if you can begin to lengthen your breath. Then take one hand and place it on your collar bone. As you inhale, inhale slowly from the bottom hand to the top hand, as you exhale, exhale from the bottom to the top. Continue slowly inhaling and exhaling, closing your eyes, feeling the rise and fall of your hands. You may begin to notice the slight pauses in between the inhalation and exhalation. If you can, allow those pauses to grow. You may notice your breath slows even further. Notice your shoulders. Allow them to soften. Allow your face to soften. And when you are ready take a final deep inhalation, and as you exhale sigh it out in a looong sigh through your mouth. Notice the effect. Deep breathing helps to clear the lymph back into the blood stream. It helps to balance the parasympathetic and sympathetic nervous systems. Taking a few minutes several times a day is hugely beneficial. Let me know how you go

13.01.2022 Very true points...

13.01.2022 Staying well hydrated is also good for the lymphatic system. If you live with lymphoedema it is very important to stay well hydrated as the lymphatic system needs to remain hydrated for lymph to flow. As tempting as it may be to cut back on fluid due to the swelling, this is counterintuitive. Staying well hydrated is very important for those of us living with lymphoedema.

12.01.2022 Basic needs must be met first. If those basic needs cannot be met there is no point working on your handstand. Feeling safe and secure at this time is a priority.

12.01.2022 I don’t just preach what I post here, I actually do live it and practice it, daily. On Friday I had an MRI. It was a head MRI. For anyone who has had an MRI they are very noisy. They can also be quite claustrophobic as you move through the tunnel of the machine. Obviously for a head MRI, your head needs to be in the tunnel, which has the potential to be quite claustrophobic. Not only that, your head is placed in a cradle, and then cage is placed over it. The ear phones with... music going through do nothing to stop the noise either. I don’t have claustrophobia but this was quite daunting. So I meditated. I used the breathing techniques I have recently spoken about here and a particular visualisation. And it helped hugely. These practices can be extremely useful in stressful situations. I practiced 3 part yogic breathing, breathing from my lower belly up to my collar bone, then back from my collar bone to my lower belly, slowly and through my nose. Then I visualised a twelve petalled blue flower behind my breast bone, in my heart centre. As I inhaled the flower opened and within the flower is a non attached, non flickering flame, the jivatman. This is our life force. As I exhaled the petals of the flower closed around the flower. Inhale, the flower opens, the flame grows brighter, exhale, the petals close around the flame. For those who know chakras this is at Anahata. And for some this will not be a representation you are familiar with. I will do a longer post on the chakras later. The MRI lasted 20-30 minutes. I was surprised when I was told it was over. This meditation was effective. Give it a try

12.01.2022 This is great news for anyone living with Lymphoedema!! Well done Lymphoedema Support Group of South Australia!!! Thanks for the hard work and drive its taken to get this far

11.01.2022 This is a good reminder. These are extraordinary circumstances. Just getting through the day is an achievement.

11.01.2022 Something that needs to be corrected ASAP! Lymphoedema requires constant management. Garments are expensive, as is massage and therapy with a lymphology physio. For many people it is beyond their reach and so the condition worsens when it neednt. Please contact your MPs. You never know if or when this could actually affect you...

11.01.2022 Perfect advice from the oldest continuous culture on the planet. https://www.evolves.com.au/indigenous-wisdom-cope-with-co/

11.01.2022 Envy causes people to want to compete with one another...without realising we all have our own journey...there is no competition... https://sif.yoga/yoga-w/becoming-free-envy-and-frustration#

10.01.2022 This is a great thing to do any time, let alone during our current situation...

09.01.2022 I dont just preach what I post here, I actually do live it and practice it, daily. On Friday I had an MRI. It was a head MRI. For anyone who has had an MRI they are very noisy. They can also be quite claustrophobic as you move through the tunnel of the machine. Obviously for a head MRI, your head needs to be in the tunnel, which has the potential to be quite claustrophobic. Not only that, your head is placed in a cradle, and then cage is placed over it. The ear phones with... music going through do nothing to stop the noise either. I dont have claustrophobia but this was quite daunting. So I meditated. I used the breathing techniques I have recently spoken about here and a particular visualisation. And it helped hugely. These practices can be extremely useful in stressful situations. I practiced 3 part yogic breathing, breathing from my lower belly up to my collar bone, then back from my collar bone to my lower belly, slowly and through my nose. Then I visualised a twelve petalled blue flower behind my breast bone, in my heart centre. As I inhaled the flower opened and within the flower is a non attached, non flickering flame, the jivatman. This is our life force. As I exhaled the petals of the flower closed around the flower. Inhale, the flower opens, the flame grows brighter, exhale, the petals close around the flame. For those who know chakras this is at Anahata. And for some this will not be a representation you are familiar with. I will do a longer post on the chakras later. The MRI lasted 20-30 minutes. I was surprised when I was told it was over. This meditation was effective. Give it a try

08.01.2022 Bee breath, or Brahmari Breathing, reduces anxiety and stress. The extension of the exhalation that comes with this style of breathwork initiates the relaxation response. Take some time now and place your hands on your navel. Without altering your breath simply feel the rise and fall of your navel as you breathe. Inhale and exhale through your nose if you can. If you are comfortable to do so, see if you can begin to lengthen your breath. Then take one hand and place it on you...r collar bone. As you inhale, inhale slowly from the bottom hand to the top hand, as you exhale, exhale from the bottom to the top. Continue slowly inhaling and exhaling, closing your eyes, feeling the rise and fall of your hands. You may begin to notice the slight pauses in between the inhalation and exhalation. If you can, allow those pauses to grow. You may notice your breath slows even further. Once you have established a nice flow with 3 part yogic breathing, as above, rest your hands comfortably in your lap, and as you exhale, exhale with a hum. This is Brahmari breath. Inhale slowly through your nose, and exhale slowly through your mouth in a hum. Thats it. That simple. There has been research into the benefits of humming and humming has been found to alleviate stress and improve mood. This breathing, this bee breath, works. Give it a try for five breaths, increase to five minutes if you feel so inclined. I have done this not only in my yoga classes with my students, but also with school kids. There are mudras, hand positions, you can use, but they are not necessary. Just be comfortable. There are two articles below: one specifically on Brahmari breathing, the other on the benefits of humming. https://www.yogajournal.com/prac/buzz-away-the-buzzing-mind https://www.psychologytoday.com//2/hum-happy-tune-wellness

08.01.2022 One of the best ways to relieve stress and anxiety is to get out in nature. That might be going to a forest, like I did recently, or the beach, your local park, or your backyard or balcony. If you can listen to the wind, feel the sun, listen to bird song, these things can help relieve stress and anxiety. Its even better when accompanied by some slow, deep breaths... If you cant get out in nature, this short video can hopefully provide some respite. Its not long, just a short reminder that the world is still a good place.

08.01.2022 Compassion. Empowerment. Holistic Healing. Yoga taught from the heart, to create a Haven of the body, mind and spirit. Haven Yoga and Wellness is currently offering one to one consultations for Yoga as Therapy for Lymphoedema, Lipoedema and Breast Cancer/Cancer. Location: Unit 1, 10 Commercial Road, Salisbury at Barbs Holistic Connection.... Programs are developed for you, specifically, to address your needs. This may be for assisting in the management of lymphoedema, lipoedema, back pain/injury, to assist during cancer treatment and the recovery from the treatment, specifically, but not limited to, breast cancer treatment, or injury (shoulder, knee etc). Many scientific studies have demonstrated the efficacy of yoga in many areas, to aid with healing and well being. Cost: $50 per session. Programs can be recorded for your convenience so practice can continue at home as a part of your management. Strictly by appointment. Classes and further locations to follow: watch this space! Haven Yoga and Wellness is evolving!

07.01.2022 Consciousness is everything...and everything is consciousness....science is catching up!

07.01.2022 A very good article. Thanks to The Lymph Place for sharing... https://www.movinglymph.com.au//lymph-flow-valves-and-lymp

06.01.2022 One very important thing during this pandemic is to maintain good health. A crucial way of doing this is by eating healthily. I have the juice of half a lemon in warm water to start each day. Prior to my surgery in 2018 my bloods showed higher vitamin C levels than would be expected if I took supplements. I dont take supplements. Its just through having the lemon juice in warm water. Shows how effective it is. Another thing that I have actually just recommenced is eating ra...spberries. I have the frozen ones, and they really are just as good as fresh. Raspberries are also loaded with vitamin C, and antioxidants. And we all know the benefits of both of those!! Berries in general are extremely good for us. And much better than snacking on chips and chocolate while we self isolate. Article below for reference: https://www.healthline.com/nutri/11-reasons-to-eat-berries

06.01.2022 I am very pleased and proud to announce I will be a guest speaker at next years biannual Lipoedema Australia National Conference. This conference will include international guest speakers. Due to Covid-19, the Conference, which was due to be held next month, was deferred until June next year. June Is Lipoedema Awareness month, so it is quite fitting. Living with Lipoedema myself, I have personal experience with this condition and how to manage it. Yoga has been an invaluable... tool. There has been a lot of research into the benefits of yoga and the management of lymphoedema. Lipoedema is a cause of primary lymphoedema. It took me many years to get the answers as to what was going on with my body. I am not alone in this. This conference will provide so much information for all women living with Lipoedema ( lipoedema affects women almost exclusively ). Below is a short bio about me. https://static1.squarespace.com//158329/Fletcher_Paula.pdf I have provided the link for the Lipoedema Australia website. Support for those of us living with Lipoedema is crucial. It cannot be cured, but it can be managed. https://www.lipoedemaaustralia.com.au/conference-2021

06.01.2022 Life has changed in so many ways for all of us due to the pandemic. So many things are not able to be done the usual way. I think this has taught us that things can be done differently. Teaching yoga online via Zoom is one of those things. I have been teaching pre natal yoga online. It has been different, but it has taught me that it is possible to be great distances from students and still be able to provide that service.... This provides opportunities for those who are unable to leave home easily due to disability or illness to still access services, including yoga. This is a very good thing. There are many reasons why people may not be able to attend a class face to face- distance (one of my students is in Pt Lincoln, Im in Adelaide), illness, disability, being immunocompromised...there are many reasons why people may not be able to attend a face to face class. So while this has been a very shitty time in so many ways, there are some good changes that have come out of it. We have seen that we can adapt how we do things and this improves accessibility. That is a very good thing.

05.01.2022 Pay it forward... Aparigraha, non possessiveness aka sharing, in action...

05.01.2022 Wellness Community Statement: WE CARE. AND WE STAND AGAINST QANON. We want to have a heart to heart with you about the group QAnon. Some in the wellness commun...ity have joined this group and we are greatly concerned. This statement is to warn you about the dangers of this group, which is utilizing tactics that resemble cult psychology. QAnon is taking advantage of our conscious community with videos and social media steeped with bizarre theories, mind control and misinformation -- don’t be swayed by these messages! We are aware that QAnon originated in the dark web of hate and white supremacy, and have re-packaged their message to appeal to spiritual communities. Don’t be fooled - the true intent of QAnon is to spread misinformation, blame, conflict, and sow racial division in our country. WE ARE CLEAR - QAnon does NOT represent the true values of the wellness community. We care about your mental and emotional wellbeing and we are here to say, Beware. Stay in your body. Use discernment. Be skeptical of the real motives behind QAnon. And, most importantly, stay in connection with your friends and family. Our hearts are breaking from the rampant misinformation that is dividing our community. We are asking you to join us by sharing this message, and take a stand against QAnon. ***this statement was written in collaboration with many folks in the wellness community. Please don’t credit any single person to its creation as it’s a joint effort. Feel free to share widely. #unite2stopQ #standagainsthate #stopthemadness #qanoncult

04.01.2022 Important information for those living with lymphoedema...

04.01.2022 Embrace change...

04.01.2022 For anyone living with breast cancer related lymphoedema.

02.01.2022 We are living through some undeniably stressful times. But some good things are coming out of this. SAHMRI, the South Australian Health and Medical Research Institute, along with Flinders University, has developed an online Mental Health Check to support people who feel their wellbeing might be at risk. Follow this link to find out more:... https://www.bewellplan.com/ And its free! "Our mental health and wellbeing is very individual to us: we all live different and unique lives. What works for ones wellbeing, may not work for the other. Thats why this program takes a slightly different approach, aiming to help you develop your own personalised wellbeing plan to use in good times and the bad. Throughout this program you will experiment with a list of easy-to-use evidence-based skills to build mental health and wellbeing. Some will work for you, some will not. Some youll like, some you wont. Along the way you start getting a better idea of what works in your day-to-day life. You will also get access to an immediate online report on your wellbeing. You will work with an exercise booklet and can view online resources that help make the program content more interactive. By the end youll walk away with your own wellbeing plan for life. And the best thing: the pre-recorded versions are completely for free for the next 6 months. It is our way of helping the community." https://www.bewellplan.com/ https://www.sahmri.org/