Self Care

Relax and Release Your Fascia

What is Fascia?

The fascia is the connective tissue (densely packed collagen fibers) that wraps around the muscles, bones and organs. It’s like a spider web of tissues that holds our whole body together.

Why do I need to release it?

Improve your Range of Motion – When the fascia is tight in can restrict our range of motion. Lack of movement as well as inflammation in the body can cause the fascia to tighten and to dry out. Yoga, massage and physiotherapy all help to release the fascia.
Boost your Immune System – As we soften and release the fascia, it also becomes more hydrated. It’s important to keep the fascia hydrated not only to help our muscles move but also to keep our immune system healthy.
Listen to your bodies natural intelligence – Releasing and softening the fascia helps to bring our awareness into our bodies it assists us to become more conscious of what our body is telling us. This is because Fascia contains sensory receptors, which carry messages throughout the body and allow the mind and body to connect.

Breathwork and Fascia Workshop this Sunday

Emilia Baduy and I have been working on a new therapy combining Yoga Therapy, Physiotherapy and Massage. This is our first workshop demonstrating this technique. We welcome everyone who wants to release, relax and rejuvenate body and mind using Breathwork, Fascia release and gentle Movement.

Dharma Shala Sunday 8th Sept 2.30pm-4pm
Cost $60
Email to book (Maximum 10 per class) justine@triveda.com.au

What is the Divine Feminine?

Whatever our gender, we all have both masculine and feminine energies within us. These are our divine energies as they are connected to our spirit and are sacred. The energies we associate with the Divine Feminine aspect of ourselves are creativity, intuition, flow, kindness, internal focus, listening to our bodies and surrender. These qualities are important in creating relationships, managing our health, building communities and looking at the greater good.

 

The energies we associate with the Divine Masculine aspects of ourselves are goal driven, linear, healthy risk taking, logical, focused and ordered. All of these qualities are helpful in situations when we need to be assertive and outwardly focused.

 

We all need both of these masculine and feminine qualities, also known as yin and yang, feminine and masculine, shiva and shakti energies. It’s great if we can have both in balance, but life is continually moving and changing and so is the balance of our energies. Our lifestyle, environment, body type, job, belief systems relationships etc can all affect the balance of our energies.

 

The qualities associated with the masculine energy are often needed for survival and are often celebrated in the business world and society in general. However there is a lot of unbalanced masculine energy around right now it is expressed as anger, fear, anxiety and aggression, being unreasonable and over thinking. It may show up as a drive to prove ourselves at the expense of our body. A constant push, push, push.

 

In Ayurveda like attracts like and when we want to reduce a quality we do the opposite so increasing the feminine energy will help to balance any unhealthy masculine.

 

How do we discover the different energies in our bodies and work with them? The […]

Revive + Thrive @ Dharma Shala Bondi Beach

I am super excited to announce I will be teaching my 6 week ‘Revive and Thrive’ course at Dharma Shala Bondi Yoga School ~ Starting Sunday October 27.

Future proof your health with this habit change course. We work on creating a daily routine customised to you. We make small incremental changes over 6 weeks that make a huge impact. The course is based on the principles of Ayurveda (the sister science to yoga) so it’s all about following your intuition and listening to the bodies natural intelligence. It’s about making life more enjoyable and contributing to your wellbeing at the same time.

~ Digestion
~ Sleep
~ Starting the Day Right
~ Breath Body Practice
~ Mindset and Meditation
~ Strategies for Self-Care

Please take a moment to watch my short video to find out more…(2:27 min video)

Kaizen approach to habit change
Kaizen is the Japanese philosophy and practice of continuous improvement. Instead of making big changes all at once, the kaizen approach focuses on small improvements over time for big results. We use this approach in our daily habits course Revive + Thrive, making small incremental changes to our daily routine, over time this gives great results.

What
Each module is a 1 hour group coaching session where we will cover the topic looking through the lens of Ayurveda, there is the opportunity to ask questions and troubleshoot the topic. Each week you will also receive an email with instructions and homework to help support you in the week’s lesson. We will finish each session with a deeply relaxing Yoga Nidra to integrate the knowledge.

When

Weekly for 6 weeks starting:

Sunday 27th October 2.30pm – 4:00pm

Sunday 3rd November 2.30pm – 4:00pm

Saturday 9th November 2.30pm – 4:00pm

Sunday 17th November 2.30pm – 4:00pm

Sunday 24th November 2.30pm – 4:00pm

Saturday 1st December […]

  • Permalink Gallery

    Paperbark Camp/Triveda Therapies 2019 Autumn Yoga & Wellness retreat

Paperbark Camp/Triveda Therapies 2019 Autumn Yoga & Wellness retreat

Paperbark Camp and Triveda Therapies once again invite you to gently unplug from the daily grind, nourish yourself in a beautiful bush setting and strengthen your capacity to appreciate the present moment with mindful yoga and meditation.

Combining the unique tented accommodation of Paperbark Camp, healthy menus lovingly prepared in the Gunyah kitchen, and the expert and caring guidance of Justine Rintoul from Triveda Therapies Bondi, this escape will return you to your everyday feeling relaxed, but with a new found energy and positive mindset.

Celebrating 20 years in 2019 at the forefront of luxury camping in Australia, Paperbark Camp continues to offer guests the chance to get away from it all and relax amongst nature, all from the comfort of your own safari style tent with hotel quality bed, solar powered lighting, private open-air ensuite with shower/bath and outdoor decking. Located just 180 km south of Sydney near the pristine beaches and national parks of Jervis Bay, the camp is a nature lovers paradise.

Justine started practicing yoga 25 years ago, initially for the physical benefits, this developed into an appreciation for the mind body connection and a deep passion for the transformational effects of yoga. She started teaching in 2010 and is a qualified Yoga Therapist andYogaTeacher (500 hour) with Yoga Australia as well as an Ayurvedic Health Coach.

As well as yoga practice, Justine will also lead an optional reside conversation, an opportunity to check in to your innermost self and your personal evolution. This is a chance for self-reflection on the different areas of your life emotional, mental, spiritual and physical.

Together we have created a 3 day program that embraces the relaxing ambience of the bush surroundings, offering respite from life’s everyday pressures, and […]

Feel and Accept for Deep Relaxation

What is feeling?
In yoga we describe this as an inner awareness of our body.
As we turn our attention inwards we start to become aware of our breathing; we may sense our heart rate; we become aware of ‘gut feelings’; we may become aware of the temperature of our body.
When we start to draw our attention inwards to the interior space of our bodies we start to move towards relaxation. This is because we start to relax our senses and in yoga this is called Pratyahara.
Our senses are connected to our sympathetic nervous system our ‘fight, flight and freeze’ response. When our senses are alerted and our attention is outwardly focused, the sympathetic nervous system is switched on and the cortisol is pumping around our body, in this state we are ready for action, we are not relaxed or healing.
When we relax our senses and move our attention to feeling from the inside out we start to access our parasympathetic and enteric nervous systems. This is the place where true relaxation takes place. This is sometimes called the ‘rest and digest’ response.
What if we don’t like what we feel? Feeling can be hard or uncomfortable as there are may be things we don’t want to continue to feel. Feeling takes courage and an open heart. When feeling is hard or uncomfortable I would invite you to notice this, and try to accept what you have found. Allow whatever is there to be there fully. This creates space around the pain or uncomfortable feeling and helps it to resolve. The opposite of feeling is numbing, which is defined as ‘depriving one of feeling or responsiveness’. It’s very easy to ‘numb out’, we all do it. We […]

The Ayurvedic Clock

Do you have a favourite time of the day? When do you feel most vibrant and
alive?

In Ayurveda there is a clock for energy. There is an optimal time of day for
different activities.

When we look at the world through the lens of Ayurveda everything is made up of
the elements earth, water, fire, air and ether. ⁣

The 5 elements are condensed into 3 Doshas Vata, Pitta and Kapha. ⁣

Vata = Ether + Air⁣
Pitta = Fire + Water⁣
Kapha = Earth + Water⁣
At different times of the day, these different elements are present which creates
certain energies. They are:

Vata – the subtle wind energy is active between 2-6am/pm
Kapha – nourishing water energy is active from 6-10am/pm
Pitta – transforming fire energy is active from 10-2am/pm

What does this mean?
When we match our activities to make the most of energies naturally present we
have a routine for feeling vibrant and alive. This is what it’s like to be in sync, to
go with the flow, to be in rhythm with Mother Nature. This is common sense,
which is not that common!

An example of an Ayurvedic daily routine would look like:

Day
6am/sunrise – 10am
This is when KAPHA energy is present, there is heaviness in the air, you may
notice dew on the grass, sluggishness if you stay in bed too late. The best
activities for this time are:
o     Wake up, hydrate, eliminate
o     Drink warm water and lemon
o     Move your body for at least 20min
o     Meditate

10am – 2pm
This is PITTA time, it’s when the sun is at it’s hottest, it’s also when our digestion
is the strongest.
o     Eat the largest meal of the day
o     This is a good time for strategy work

2pm – 6pm/sunset
This is VATA time, a time […]

What is Self-Care?

Do you practice Self Care?

The wellness savvy crew are familiar with the buzz around self-care. It’s often associated with being selfish or confused with self-maintenance such as having your hair cut or going to the dentist.

Self-care is the way we nourish ourselves on a deeper level. It’s the oxygen mask principle if we take care of ourselves first we are able to care for others.

If we are interested in being the best version of ourselves, in being of service, supporting others and being able to give back, self-care is non-negotiable.
Self Care for Busy People
‘Self-care for Busy People’ is a 6 week course, it starts March 3. This course is an opportunity to learn how to truly nourish yourself. Release anxiety, stress and overwhelm as we explore yogic habits to relax the nervous system. Strengthen your capacity to plug into the present moment with mindful yoga and meditation. An invitation to listen to your body….
Take charge of your health.
Learn how Self-Care can help you become physically strong, mentally clear, & emotionally stable.

This course is for you if:

You want to reduce fatigue and increase energy
You want to manage stress and anxiety with ease
You want to feel better in your body
You want to achieve an optimal body weight
You want to cultivate healthy, simple daily routines
You need to strengthen your digestion
You want to establish a regular exercise and meditation practice

Join my 6-week Self Care course and start living a more vibrant and inspired life.

The pillars of the course:

Daily routine and daily habits
Sleep
Movement and Breath
Meditation
Ayurvedic Self care
Managing Stress

What does this course include?

6 x mindful yoga sessions
6 x group coaching sessions
Live Coaching […]

3 minute breathing space

As it is mental health week, I was inspired to make this little video.

This is a 3 minute meditation helpful for stress and anxiety. The first minute you focus on your thoughts, the second minute focus on the breath and the third minute focus on the whole body. Inspired by the work of Jon Kabat-Zinn, founder of MBSR (mindfulness-based stress reduction).

3 Minute Breathing Space

Sal Flynn my mentor taught me this technique and I have found it really helpful, especially when you have busy days and don’t have time for a long meditation.

I hope you enjoy it.

Justine

x

 

 

 

2017 Yoga and Wellness Retreat :: Paperbark Camp

This Autumn I’m very excited to be offering another Yoga and Wellness Retreat in collaboration with Camilla at the stunning Paperbark Camp. This amazing bush setting encourages a very nurturing, relaxing and rejuvenating experience. Here is the scene last year, relaxing in savasana fireside…

Please get in contact if you are interested in future retreats as this one booked out fast.

Justine

x

Ayurvedic Gastro Remedy

3 people have told me this week they have gastro so I thought I’d share this remedy.

I’m always grateful for this recipe because it worked so well for me. Years ago when my kids were in preschool one of them picked up a vomiting bug, she came home and vomited everywhere. I caught it, my husband caught it, my son caught it, we all had it, we were all throwing up and it was disgusting. My mum wouldn’t come near us. I was trying to wash and clean up as more mess was made.

In my weak and nauseated state I dug through my notes and found this old recipe – within 4 hours of eating it I was better. It was incredible; my husband, who had declined to eat it at first, saw my recovery and was then begging for some. He ate it and had the same results.

I know it sounds counterintuitive to include ghee or butter, but for some reason it works, maybe because ghee is a ‘transporter’ for the herbs. I really hope it helps you and if it does, please let me know!

Justine

x

 

Ayurvedic Remedy for Gastro
Ingredients
2 apples
teaspoon ghee (or butter)
pinch nutmeg
pinch cardamon

Peel and cook 2 apples until soft, add ghee/butter,
nutmeg and cardamon.

Eat this when hungry after gastro – up to 3 times per day.
If you don’t have the energy to cook this
then simply grate some apple and eat it.
I hope you feel better soon!