Ayla Caldwell

Laurette Brand, a Doula at Calm Birth & Mothercare shares her experience of working with me -

“I came to Ayla as I wanted to work on my scars. The exercises seemed so simple. After the session Ayla gave me exercises to do at home.
I felt change cannot explain what just that my body felt good.

I then did a retreat at the health centre and joined Ayla's group class while there. Wow just wow I realized just how I need to work on my body. I could hardly do any of the exercises without been tight and out of breath.

I decided I would get myself some sessions.

Each session I felt more comfortable with my body and could do things I was battling with before.

Ayla is so patient and explains everything she does with you. Her knowledge of the body is phenomenal and her love for helping you do better is so felt.

Thank You Ayla for you and all you do.
My body feels so much lighter and flexible.”

Unleashing Creativity and Expression!

such a beautiful topic to write about, although it took some courage on my part to fully allow my expression to come out. I look at what helps bring about creativity and what holds us back within our expression, exploring topics of authenticity, vulnerability, shame and safety.

All my articles are based on personal perspectives, NeuroKinetic Therapy and Movement therapy modality knowledge in corrective exercise techniques, posture analysis, pain management and performance enhancement. 🙂

Shaped through my own growth and experience, I have written a personal touch, which brought deep insights for me when writing the article and linked fascinating articles and TED talks that have benefitted me.

I hope you enjoy reading and let me know your thoughts in the comments 😍
and do feel free to share with others you may feel will benefit from reading this article 🥰

Article - Unleashing Creativity and Expression - aylacaldwell “Vulnerability is at the birthplace of innovation, creativity, and change.” – Brené Brown: Listening to shame | TED Talk

I must admit this is my favourite topic, so much diversity and opportunity within creativity and expression, the question is are you ready to unleash it? These 5 steps are a simple and fun way to let yourself open and shine the way you are always meant to. ✨ 👉

Step 1 –
𝗔𝗯𝘀𝗼𝗿𝗯 𝘁𝗵𝗲 𝘀𝘂𝗻𝘀 𝗲𝗻𝗲𝗿𝗴𝘆, arms out, face the morning sun and take it all in. Breathe deeply, feel the warmth on your skin and treasure this blissful moment.

Step 2 –
𝗛𝗮𝗿𝗻𝗲𝘀𝘀 𝘆𝗼𝘂𝗿 𝗲𝗻𝗲𝗿𝗴𝘆 𝘄𝗶𝘁𝗵 𝗯𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴, your hands are interlaced, now reach above your head, and then do 3 box breaths, which is - inhale for 4 counts, hold the breath for 4, exhale for 4 counts and hold again for 4.

Step 3 –
𝗠𝗼𝘃𝗲 𝘆𝗼𝘂𝗿 𝗲𝗻𝗲𝗿𝗴𝘆, start with your feet in a wide stance, arms out to the side shoulder height, your right hand reaches down for your left foot as you twist your body and look up to the sky. Come back to the starting position and then twist to the other side, reaching your left hand to your right foot. Do 10 in total, alternating sides.

Step 4 –
𝗕𝗿𝗶𝗻𝗴 𝗶𝘁 𝗯𝗮𝗰𝗸 𝘁𝗼 𝘆𝗼𝘂𝗿 𝗰𝗲𝗻𝘁𝗿𝗲, do cat dog stretch. Exhale as your back rounds and moves up to the sky, your head pulls down between your arms and when you inhale drop your spine down to the ground and bring your head up to take that breath.

Step 5-
𝗧𝗮𝗽 𝗶𝗻𝘁𝗼 𝘆𝗼𝘂𝗿 𝗰𝗿𝗲𝗮𝘁𝗶𝘃𝗶𝘁𝘆 𝗮𝗻𝗱 𝗹𝗲𝘁 𝘆𝗼𝘂𝗿 𝗲𝘅𝗽𝗿𝗲𝘀𝘀𝗶𝗼𝗻 𝘀𝗵𝗶𝗻𝗲! Show your energy to the world. Do something that make you shamelessly express yourself and say this is me.

Let yourself have fun! 🤩 and remember to never be ashamed to be you! Because you are great! if you have any questions, shout out in the comments below. 👇

Mark Digby runs his own practice in Rivonia, Digby Biokinetics and he is a certified NKT Level 2 Practitioner.

"NKT has been a revelation in helping me understand the cause of my patient’s pain. This method of treatment makes my life a lot easier to prescribe specific exercises to make sure the problem doesn’t return.

I found NKT to be a more objective process, allowing both the patient and I to understand why they are experiencing pain or discomfort. Most patients like to understand why they are experiencing pain, and the testing allows them to actively understand the “why”.

NKT focuses on the neuromuscular connection in a patient, where before I was focusing solely on the muscular strength aspect. I would prescribe exercises/stretches to muscle groups that I subjectively found that would be weak. This approach did work but was more of a shotgun approach at treatment and sometimes took a lot longer for pain relief.

I can help treat my patient in a shorter time, being specific in treatment and prescribing exercises to help get the patient back into normal everyday activities or competing in sport."

If you are struggling with persistent pain or discomfort, give Digby Biokinetics a call -
https://www.facebook.com/digbybio?mibextid=ZbWKwL
www.digbybiokinetics.co.za

What is Finding Balance and Harmony?

All my articles are based on personal perspectives, NeuroKinetic Therapy and Movement therapy modality knowledge in corrective exercise techniques, posture analysis, pain management and performance enhancement. 🙂

Shaped through my own growth and experience, I have written a personal touch, which brought deeper understanding for me when writing the article and linked fascinating articles that have benefitted me.

I hope you enjoy reading and let me know your thoughts in the comments 😍
and do feel free to share with others you may feel will benefit from reading this article 🥰

Finding Balance and Harmony Finding Balance and Harmony, Speaker, Posture Therapy, NeuroKinetic Therapy, NKT Therapy training (South Africa)

We can find balance and harmony in many ways. This short simple routine helps to bring the body back to balance and harmony. I often use it as a quick warmup before any activity or it can be a daily dose of movement let’s go through the steps. 😉👉

Step 1 –
𝗞𝗻𝗲𝗲𝗹𝗶𝗻𝗴 𝗪𝗶𝗻𝗱𝗺𝗶𝗹𝗹, on the ground make sure your knees are lined up with your hip bones, and your feet are lined to your knees behind you. Arms come up to shoulder height, palms facing forward, as you exhale bend at the waist to one side, inhale back up to centre and then exhale bend to the other side. Keep alternating for 20 times.

Step 2 –
𝗖𝗮𝘁, 𝗗𝗼𝗴 𝘀𝘁𝗿𝗲𝘁𝗰𝗵, make sure that your hands are lined up under shoulders and your knees in line with your hips. As you exhale, pull your head down and round your back, pushing your spine up to the ceiling. As you inhale, bring your head up and lower your belly towards the ground, letting it stretch down and open creating space to fill your lungs with air. Repeat smoothly from one movement to the other with the breathing 10 times.

Step 3 –
𝗛𝗶𝗽 𝗹𝗶𝗳𝘁, cross your left ankle above your right knee, lift your right leg up off the floor to bend the hip to 90 degrees. Pull the toes up, flexing at the ankle for both feet. The right knee is going to hold up towards you and the left knee pushes away from you, make sure that your pelvis doesn’t twist as you push the left knee away, it must remain level and balanced. Hold for 30 secs to 1min on each side.
𝘗.𝘚 𝘪𝘧 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘪𝘯𝘨 𝘵𝘰 𝘩𝘰𝘭𝘥 𝘵𝘩𝘦 𝘭𝘦𝘨 𝘶𝘱, 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘢𝘵 𝘵𝘩𝘦 𝘸𝘢𝘭𝘭, 𝘪𝘯𝘴𝘵𝘦𝘢𝘥 𝘰𝘧 𝘵𝘩𝘦 𝘳𝘪𝘨𝘩𝘵 𝘭𝘦𝘨 𝘩𝘰𝘭𝘥𝘪𝘯𝘨 𝘶𝘱, 𝘱𝘭𝘢𝘤𝘦 𝘺𝘰𝘶𝘳 𝘧𝘰𝘰𝘵 𝘰𝘯 𝘵𝘩𝘦 𝘸𝘢𝘭𝘭.

Step 4 –
𝗣𝗲𝗹𝘃𝗶𝗰 𝘁𝗶𝗹𝘁, knees bent, feet lined up on the floor. As you inhale, roll your pelvis away from you, let your belly rise and stretch the front of your body, open to the ceiling. When you exhale, tuck, and roll your pelvis towards you, drawing the belly in to squeeze and push the air up and out. Rock back and forth 10 times.

Step 5-
𝗔𝗶𝗿𝗯𝗲𝗻𝗰𝗵, lean your back against a wall, walk your feet out about one and half steps, position them straight ahead and line your ankle knees and hips. Slide down the wall to sit in an imaginary chair, make sure your pelvis stays just above your knee height, tuck your pelvis up towards you and press your back flat into the wall, also keep your shoulders and head against the wall. Hold for 30 secs to 1min.
𝘗.𝘚 𝘪𝘧 𝘺𝘰𝘶𝘳 𝘬𝘯𝘦𝘦’𝘴 𝘩𝘶𝘳𝘵, 𝘵𝘩𝘦𝘯 𝘮𝘰𝘷𝘦 𝘶𝘱 𝘢𝘯𝘥 𝘥𝘦𝘤𝘳𝘦𝘢𝘴𝘦 𝘺𝘰𝘶𝘳 𝘢𝘯𝘨𝘭𝘦 𝘢𝘯𝘥 𝘱𝘳𝘦𝘴𝘴𝘶𝘳𝘦 𝘰𝘯 𝘵𝘩𝘦𝘮.

Enjoy! 🤩 Have fun and if you have any questions, shout out in the comments below. 👇

I believe that we are all capable of embracing change and growth!

This article is about my personal experiences with change and growth and suggested readings that were of help to me along the way and may inspire you.

All my articles are based on personal perspectives, NeuroKinetic Therapy and Movement therapy modality knowledge in corrective exercise techniques, posture analysis, pain management and performance enhancement. 🙂

I hope you enjoy reading and let me know your thoughts in the comments 😍
And do share with others. 🥰

Embracing Change and Growth Embracing Change and Growth, Speaker, Posture Therapy, NeuroKinetic Therapy, NKT Therapy training (South Africa)

Embracing change and growth can be challenging, it can unsettle us and be testing on our nervous system. A great way to help manage these unsettling feelings is through breathing and box breathing is a very good way to downregulate and settle your nervous system. This set of exercises will give you a start to box breathing and help grow strength in different challenging stretches. 🫁

Step 1 –
𝗕𝗼𝘅 𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴, lie on your stomach, place your hands under your head, now inhale for 4 counts, hold for 4, exhale for 4 counts and hold for 4 again. Do 3 sets of these to get familiar with the breathing.

Step 2 –
𝗖𝗮𝘁 𝗮𝗻𝗱 𝗗𝗼𝗴 𝗦𝘁𝗿𝗲𝘁𝗰𝗵, this is just to get you moving and prepare you for the next stretches. As your back rounds up to the ceiling, exhale and tuck your head between your arms, then as you inhale drop your belly down to the ground and bring your head up to take the breath.

Step 3 –
𝗨𝗽𝗽𝗲𝗿 𝗦𝗽𝗶𝗻𝗲 𝗧𝘄𝗶𝘀𝘁, lie on your side, knees bent, so your hips are at 90 degrees and then twist your upper spine open onto the floor, go as far as you can, you may not be ablet to touch the floor, that’s okay, I never used to be able to! Now try do 3 sets of box breathing in this stretch, it will put pressure on the chest and ribs, expanding your capacity.

Step 4 –
𝗦𝗶𝘁𝘁𝗶𝗻𝗴 𝗙𝗹𝗼𝗼𝗿 𝗧𝘄𝗶𝘀𝘁, sitting on the floor with one leg straight out in front of you, bend the other leg over your straight leg’s knee and then twist your body into the bent leg, hooking your arm over the knee. Again do 3 sets of box breathing, you may feel more stress placed on the ribs to expand in this twisted position.

Step 5 –
𝗖𝗵𝗶𝗹𝗱’𝘀 𝗣𝗼𝘀𝗲 𝗘𝗹𝗲𝘃𝗮𝘁𝗲𝗱, kneeling on the ground, bend down and have your arms bent above your head, your bum is elevated from your feet and your head is on the floor. 3 more sets of box breathing, to really instil strong healthy breathing in your life.

May embracing of change and growth come to you smoothly with a day full of the breath of life. 🌟
If you have any questions, shout out in the comments below. 👇