the power of your diaphragm

Yoga, breathwork and self-massage

a workshop w. Sarah Bay

In this 3 hr workshop with Sarah Bay, we’ll combine the releasing techniques of self-myofascial release (self massage) using therapy balls together with an all-levels yoga practice focusing on how you can harness the power of your diaphragm. The diaphragm is a vital muscle nestled within the rib cage that powers your breath but often receives very little attention if any. After all, for many of us we mainly sense it when we’re experiencing hiccups, coughing etc as it has very few sensory neurons. This respiratory muscle also impacts more than just your breathing as it affects several physiological systems such as your digestion, posture, circulation, and emotional regulation. Improving the mobility and use of your diaphragm is one of the quickest ways to improve and regulate your physical and mental wellbeing.

Who is it for?

This workshop is for anyone who would like to be able to breathe in a way that feels nourishing as well as enhance your ability to down-regulate and relax. If you’ve been through a period of stress or experience anxiety the tools in this workshop will also be very effective in fostering a parasympathetic state in your nervous system. Experience with Yoga will be helpful, but the most important thing is to be curious about exploring your movement and breathing patterns. This workshop is not suitable for you if you are pregnant.

What can you expect?

- Self massage (self-myofascial release) using Yoga Tune Up therapy balls to help release tension not only around the diaphragm but also in the neighboring muscles such as the psoas, as well as in the muscles we often use as compensation when breathing for instance shoulders.
- An all levels Yoga practice that creates space for the full range of motion of your diaphragm. Throughout this practice we will also go into depth with how to practice the Uddiyana Bandha, one of the three key energy locks in yoga asana involving the diaphragm.
- Identify the parts in your body which you are over-activating and under-activating when breathing so that you become aware of your movement habits, blind spots and strengthen your body awareness.
- Breathing exercises that will take you to a state of deep relaxation and recovery.
- To finish we’ll wind down using therapy balls to release any last tension and move towards a deep restful state with restorative yoga poses followed by a long Shavasana.

For any questions about this workshop please reach out to Sarah at sarahbayyoga@gmail.com

Price: 450,-

About Sarah Bay

Sarah began her Yoga practice in her early teens in 2001 when she was introduced to Yoga by her dear grandmother. Since then the practices of Yoga have been a key part of her toolbox to align body and mind when going through life's twists and turns. These practices are Sarah’s anchor, reminding her to show up every day with an open mind and explore the dance between effort and ease. Sarah’s teaching style is lighthearted and through mindful sequencing her classes are designed to cultivate body awareness and make space for a meditative state of the mind.