FRY Tuesday Techniques For First Responder Mind-Body Wellness and Resilience

FRY Tuesday Techniques for First Responders Mind-Body Wellness and Resilience

This is a collection of FRY’s Social Media Posts on Tuesdays, focusing on asana/pose techniques for First Responders mind-body balance and resilience. This is ideal for police, fire, paramedic, and dispatch services to reduce stress, and prevent injury.

In case you missed any on FRY’s Instagram, Facebook, Twitter or LinkedIn here they are.

20211116 – FRY Tuesday Techniques for First Responders – FISH POSE

Tight clothing or equipment, neckties, tightly buttoned shirt collars, and shoulder straps create limitation of movement, especially in the shoulders and cervical region. This is greatly emphasized by spending hours hunched over a computer, steering wheel or desk. This posture relieves stiffness and tightness in the neck and shoulders.

 How to:

  • Lie down on mat with legs together, extended forward

  • Place both hands, palms down under body

  • Reach hands as far down towards knees as possible, pulling shoulders further back

  • Take a deep inhalation

  • Bend elbows, pushing them into mat, lifting chest up

  • Slowly and mindfully lower head back so the crown of the head lightly touches the mat (NOTE: if head does not yet touch the mat, place a small folded blanket under the head until the flexibility arrives)

  • All the weight should be in elbows and forearms and not on head

  • Exhale, taking care not to collapse as you exhale
  • Take a few breaths here
  • To exit, lower down onto your back, releasing hands from underneath
 

 

20211123 – 

FRY Tuesday Techniques for First Responders Mind-Body Wellness and Resilience – SPHINX POSE

“Taking care of the spine should be of utmost importance for everyone, especially for First Responders who need to have the ability to move freely during on-duty circumstances, risky for them and the people involved in a specific situation. Without a healthy spine, sitting up straight, bending over to pick up objects, walking, twisting and moving your neck can become extremely difficult or painful.”  ~F.R.Y. First Responders’ Yoga. The Book page 197, available on Amazon

How to:

  • Lay down on abdomen, place hands on the mat, palms facing downward and elbows aligned directly under shoulders, 
  • Reach the top of the head forward, while lifting your chest, elongating the spine
  • Pull shoulders back from the neck so that shoulder blades slide down back. You should feel your breast bone slightly lift in the process
  • As you breathe, feel your breath go deeply in the direction of abdomen and lower back
  • To exit, lower head and shoulders to mat, release hands

20211207 – FRY Tuesday Techniques for First Responders – LOW LUNGE POSE

This pose not only stretches the hip flexors, front of the back leg and the muscles around the knee, it also provides a stretch for the intercostal muscles, the small muscles between the ribs. It helps to improve the strength and flexibility also in shoulders, arms, abdomen, back and knees. 

How to:

  • Stand at the top of your mat, feet hip distance apart
  • Both hips and both shoulders align with the short end of your mat
  • As you exhale, step straight back with your left foot, landing on the toes with the leg straight, reaching the left thigh to the sky while the toes are grounded
  • Bend the front right knee
  • Lower the back knee to the ground
  • Both hips and both shoulders should still be aligned with the front end of your mat
  • Reach your arms forward and up to point to the sky, upper arms by your ears

20220118 – FRY Tuesday Techniques for First Responders Mind-Body Wellness and Resilience – REVERSE PLANK

Many First Responders push weights to build strength, and also don heavy safety equipment, and carry and lift heavy loads. These all create tightness in the shoulders and impinge mobility.

Reverse Plank (or Inclined Plane) stretches the front portion of the shoulders and wrists as well as strengthens the arms and wrists.

How to:

  • Sit in the middle of your mat with your legs extended straight in front of you
  • Place your hands behind you, fingers pointing backwards, stretching forearms and  wrists
  • Lean back slightly, feeling the opening in the chest and front shoulders
  • Take a deep inhalation
  • As you exhale, push into the heels and raise your hips as high as possible into a reversed plank
  • Try to bring the feet flat to the floor, stretching the front of the ankle
  • Lower the head backwards if possible, to stretch the front throat
  • To exit, lower down gently

20220208 – FRY Tuesday Techniques for First Responders – SHOULDER ROLL

First Responders use the shoulders and neck almost constantly. Whether you are on duty, driving, cleaning, working on the computer, checking your cell phone, you are using these joints and muscles throughout the day. Because of this, many people carry tension and stress in these areas, which can gradually increase to pain and transform to arthritis or tendinitis. Repetitive movements and bad habits cause a gradual injury by wearing down joints or muscles. By keeping the deep tissues stretched around joints you will allow those joints to move freely, avoiding strains and sprains. 

How to:

  • Lie on your stomach and stretch your arms outward in a T-shape 
  • Turn your head to the left so that the right ear is on the floor or a support Roll your body behind you to your right
  • The upper leg (left) is bent into the air, with the bottom of the foot rested on the floor and the bottom arm (right) stretched out straight in this version
  • Increase sensations by lifting your top hand to the ceiling before laying it across your back
  • Lay here, allowing your head to remain on the floor or support for three minutes
  • To exit, unroll to your abdomen, arms by your hips
  • Repeat other side

20220215 – FRY Tuesday Techniques for First Responders Mind-Body Wellness and Resilience – WILD LEG CHILDS POSE

As First Responders, you may sit for long periods of time and your hips become tight. Wide-leg pose is an excellent and calming pose for stretching the hips and inner thighs (the adductors). It also can relieve neck and back pain, as long as the head and torso are supported. (“F.R.Y. First Responders Yoga. The BOOK” page 133)

How to:

  • On hands and knees (table top)
  • Both hips and both shoulders align with the short end of mat
  • Wrists, elbows and shoulders in one vertical line; knees and hips are in another vertical line
  • With a deep inhalation, reach the crown of your head forward away from the tailbone, elongating the spine
  • As you exhale, send your hips back towards your heels, resting the glutes on the heels if possible separating your knees, keeping the arms long (if it is not possible to rest the glutes on the heels, roll a blanket or towel and place it behind your knees on your calves. Eventually the support will not be required)
  • Keep big toes touching
  • Allowing forehead and maybe chest to the mat (If the forehead does not reach the mat, stack arms, or use a rolled towel to support the head)
  • Take at least 5-10 breaths here
  • Exit back to table top

 

Download F.R.Y. The APP for Apple and Android

https://www.firstrespondersyogacanada.com/#DownloadTheAPP

Buy “F.R.Y. First Responders’ Yoga. The Book” on Amazon: 

https://www.firstrespondersyogacanada.com/books/#Books

 Join our First Responders MeetUp Group https://www.frycanada.com/our-community/

 

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Yoga and science: it is not just a pose!

First Responders’ Yoga and science: it is not just a pose!

Yoga and science: there is a lot to talk about it to discover that yoga it is not just a pose. 

We would like to emphasize the benefits of this ancient practice called Yoga that, in its full spectrum, is what FRY offers to First Responders plus more.

What is Yoga and how it can benefits First Responders

Becoming a Yoga practitioner does not mean you are trying to reach your feet with your hands or training to become a performer for the Circle du Soleil. Doe not mean learning to bend over like a rag doll. Yoga is a body-mind system that has the ability to free yourself. It frees your joints and loosen the kinks within your body. It frees your mind by creating more space and helping you to differentiate without emotional engagement.

Postures are only a little part of yoga. Many other practices and techniques belonging to the yogic path can open the road to your freedom and awareness. Yoga with all its aspects such as postures (asanas), meditation and breathwork may influence multiple psychological mechanisms, such as and just as examples denial, repression, projection, intellectualization. It influences your emotional well-being. Yoga is not just a pose. 

A Study about the benefits of Yoga. First Responders need it

A 2020 study examined psychological and emotional changes across a single session of yoga. A group study made of 144 regular yoga practitioners completed measures of mindfulness, body consciousness, self-transcendence, social connectedness, positive engagement, revitalization and tranquility immediately before and after a yoga session. The results have shown that the levels of positive emotions (engagement, tranquility and revitalization) increased post-yoga while exhaustion decreased. What must be underlined is that the study revealed that even a single session of Hatha yoga can improve mood. Yoga with a greater emphasis on restorative postures was associated with greater self-transcendence (going beyond the perceived limits of individual self), spirituality and the emotion of tranquility. Yoga with a greater emphasis on breathwork was associated with greater increases in body consciousness and self-transcendence.

The full study can be read on U.S: National Library of Medicine National Institutes of Health

What F.R.Y. suggests to our First Responders

Our suggestion? As Confucius said: “I hear and I forget, I see and I remember, I do and I understand”. So, try it and through your practice you may have an experience and through your experience you can begin to understand things on a deeper level.

Choose the right teachers. Investigate their background, their studies and experiences. Yoga can be beneficial but can also hurt yourself and mislead you to some wrong beliefs. Wrong movements and improper techniques cannot give any benefit to you.

Once you have done your research, practice. Do it “all in to win it”.

Trust it and you will get the most out of your practice. FRY The APP is here to help with hundreds of follow along videos, mind-set suggestions, live classes and events, meditation, breathwork and specialized classes. All that available anytime, anywhere at a push of a button. Download the APP by using the links available on www.FRYCanada.com

F.R.Y.’s got your six! 

Stay safe.

9 Benefits Of Meditation. First Responders Need it

2021-11-15 Benefit of Meditation #1 – Improved Decision-Making

“Did you know that Meditation activates the centers in your brain responsible for decision making, allowing you to make better decisions even when you are not actively meditating? According to the US National Library of Science, meditation has been proven to improve decision-making. All you need to do to receive this benefit is to practice meditation on a daily basis and you will experience this benefit all day long.”

~ “F.R.Y. First Responders’ Yoga. The Book” Pg 37, available on Amazon

2021-11-22 Benefit of Meditation #2 – Memory Boost

“The Association for Psychological Science has found that meditation can greatly improve your ability to consolidate new information, memorize new information and access memorized information. The coveted theta brainwaves achieved in meditation enhance recallability.” 

~ “F.R.Y. First Responders’ Yoga. The Book” Pg 37, available on Amazon

2021-11-29 Benefit of Meditation #3 – Increased Focus

“Studies have found that meditation increases focus. Instead of reaching for the coffee, all you have to do is regularly practice meditation. Even a simple five-minute meditation session can help promote focus when practiced regularly because focus is a consequence of the lower frequency brain waves you enter in meditation.” 

~ “F.R.Y. First Responders’ Yoga. The Book” Pg 36, available on Amazon

2021-12-06 Benefit of Meditation #4 – Increased Sense of Well-Being

“The U.S National Library of Medicine has found that by practicing meditation you can increase your overall sense of well-being. This means that meditation is proven to increase happiness and peace. The studies associated with meditation and well-being found that it has significant therapeutic benefits, increasing peoples’ quality of life. In short, if you want to improve your life, make the change to practice meditation daily.”

~ “F.R.Y. First Responders’ Yoga. The Book” Pg 36, available on Amazon

2021-12-13 Benefits of Meditation #5 – Reduce Stress

“The American Journal of Psychiatry, among many other publications, has found that meditation goes a long way in reducing daily stress. In one study, it was found that when meditation is practiced regularly over a three month period, stress is drastically reduced. Another study shockingly found that by practicing meditation you can even reduce the density of your brain tissue that is connected with anxiety and stress.”

~ “F.R.Y. First Responders’ Yoga. The Book” Pg 35, available on Amazon

2021-12-20 Benefits of Meditation #6 – Immune System Boost

“The International Journal of Yoga and the Journal of Psychosomatic Medicine have found that regular meditation can boost the immune system, reducing your risk of getting the flu, viruses, and infections because meditation can downregulate the activity of major stress axes in the body such as the HPA axis. … The hypothalamic-pituitary-adrenal axis (HPA axis), is responsible for your central stress response, as it intertwines the central nervous system and the endocrine system.”

~“F.R.Y. First Responders’ Yoga. The Book” Pg 39, 46, available on Amazon

2021-12-27 Benefits of Meditation #7 – Increased Cardiovascular Health

“Diet and exercise are always a good idea, but so is meditation according to JAMA International Medicine. Studies have found that by regularly practicing meditation people can both improve their overall heart health and reduce their risk of heart attack or heart disease because it is also related to shutting off the sympathetic nervous system, your fight-flight-freeze response.”

~“F.R.Y. First Responders’ Yoga. The Book” Pg 38, available on Amazon

2022-01-03 Benefits of Meditation #8 – Overcome Addictions

“A 2005 study published in The American Journal of Drug and Alcohol Abuse has found that meditation is incredibly helpful in overcoming addiction, including addiction to drugs and alcohol…when someone is addicted their brain relies on the external stimuli of their addiction to produce the feel-good hormones such as dopamine, serotonin and oxytocin to feel good. Meditation will train your mind to be happy and naturally “high”, without the need for any addictive substance to feel good.”

~“F.R.Y. First Responders’ Yoga. The Book” Pg 38, available on Amazon

2022-01-10 Benefits of Meditation #9 – Increase Empathy and Connection

Feeling alone, disconnected from society, family, friends, co-workers? This is very common in our world. Maitri meditation has been proven by the U.S National Library of Medicine to increase empathy, compassion, and your connection to society.

~“F.R.Y. First Responders’ Yoga. The Book” Pg 36, available on Amazon

Buy “F.R.Y. First Responders’ Yoga. The Book” on Amazon: https://buff.ly/3aQWthT

As seen on Yahoo! Finance: https://buff.ly/2Z3gA7h

2022 Vision Board Energy Workshop

Create the Life you Wish to Live™ 


This workshop will guide participants in creating a VISION BOARD that will help guide their 2022. What do you want your 2022 to be?

DO NOT WASTE YOUR TIME AND RESERVE YOUR SPOT NOW HERE: https://bit.ly/33cOE69

A VISION BOARD is a collection of images, words, representations of what we wish to achieve and how we wish to live our life. It helps create self-awareness of what we desire. It plants the seeds to guide you towards your accomplishments.

This workshop will:

  • Introduce the Kundalini yoga practice for Prosperity. Prosperity does not only mean material wealth. It means to be wealthy in all aspects of life: health, love, happiness etc. Kundalini is the yoga of awareness, and we begin the workshop awakening our awareness.
  • Guide participants in meditation, self-reflection and the creation of a Vision Board for 2022
  • a visual representation of what they wish to achieve, using the energy cultivated.
  • Lead participants through a Classical Yoga Nidra Practice to “create the life they wish to live ™”. Classical Yoga Nidra relaxes, rejuvenates and rebalances the mind, body and spirit, entering a deep state of relaxation and inner-awareness. Once in the optimal state of relaxed awareness we can visualize how we wish to live this life, planting the seeds to manifest.
  • Close with fine-tuning of the individual vision boards.

REGISTER EARLY and start collecting old magazines, markers, paints, art supplies you would like to use to create your masterpiece Vision Board; anything that speaks to you. We will have additional supplies on hand and 8½ x11 cardstock or half of a 22-x-28 Poster Board to help inspire you.

NOTE: There will also be an additional mid-year Workshop available for which you may register to fine-tune your Board, with additional Kundalini and meditation energy

YOUR INSTRUCTOR:
Julia (Dharma Gian Kaur) is an Advanced Sivananda Yoga Teacher, certified California College of Ayurveda (CCA) Yoga Nidra Teacher Trainer, and a Kundalini Yoga Teacher based in Ottawa, Canada. She has been teaching and providing CCA Yoga Nidra sessions in groups and privately for many years. She is currently the only Classically-based Yoga Nidra Teacher Trainer in Canada (CCA-YN) and CCA Yoga Nidra draws from a long lineage (Swami Sivananda included) of masters and teachings. She is also a certified Canadian Fitness Professional (CanFitPro). She has over 1000 hours of yoga training, including trauma-informed movement. She has 2 sons who are First Responders which spawned the creation of F.R.Y. First Responders Yoga, of which she is co-founder and co-creator of F.R.Y. the APP (available on Google Play and Apple Stores).Julia holds a Bachelor of Business Administration, a Bachelor of Laws and was a practicing lawyer. She is currently writing and publishing in various journals on topics of wellbeing.Julia is a Registered Yoga Alliance Instructor (RYT-500) and also a Yoga Alliance Continuing Education Provider (YACEP). Connect with her on LinkedIn.Julia has classed herself as a “mobile yoga provider” travelling to talk, teach and study.

Welcome 2022!

Here we are at the end of this 2021, whose restrictions, worries and some losses made it a difficult one. A bumpy year but WE DID IT!

We have reached the end and maybe for some of you this can be a moment for a yearly recap. Instead of planning for the next unpredictable year, be focused on all the beautiful things you have accomplished this year, on your ability to overcome the uncertainties, and your ability to adapt and move forward. A daily meditation moment teaches you the practice of letting go, which is the practice of stopping the doing, stopping holding on to something or someone. You will become slowly slowly the witness of your mind movements, free of all the recognized emotional entanglement.  You will recognize that train of thoughts come and go. It’s like a river with its constant flow of water. Sometimes it is gushing quickly and sometimes it is gushing slowly.
You have 2 choices:

  • You can jump into that river and get swept away by that river, meaning you get involved in your thought process. Sometimes it’s relaxing to float down the river; sometimes, extremely scary. It is part of our existence
  • You can sit on that riverbank and just watch the river. Whether or not it is a raging torrent or a calm serene river, you can be relaxed and watch it.

Becoming familiar with your mind process and becoming aware of all the emotions that normally give colour to your deeds, speech and thoughts, are the core principles for righteousness. It is a process that will lead you toward non-judgement acting, putting aside all the emotions, unhealthy repetitive patterns and habits that create reactions. And more, you will develop a deeper level of observation: observing your judgments without judgment.

WHAT F.R.Y. ACCOMPLISHED IN 2021, FIRST YEAR OF ACTIVITY:

  1. “F.R.Y. First Responders’ Yoga. The Book” was launched in February 2021 on Amazon, available in both paperback and kindle format.
  2. Our first press release was captured by major media outlets, such as Yahoo!Finance. Click here to read about it.
  3. F.R.Y. The APP, the digitization of The Book, was launched in November 2021 and is now available for download on both ANDROID and APPLE. Live streamed Classes and Events, Life Style and Mind-Set suggestions, Specialized Classes and more are available at a push of the button
  4. We recorded over 700 videos of breathwork (pranayama), Yang & Yin movements (asanas), relaxation techniques, positive affirmations (yoga nidra), meditations, classes and specialized classes.   
  5. Our co-founders, Julia and Sasy, penned essays for well known First Responder magazines: Canadian Paramedicine (click here to read the essay) and Canadian Firefighters (click here to read the essay).
  6. Our Director Sasy was interviewed by Life Boost about his experience in the law enforcement field and and how his knowledge about yoga and meditation have helped him during his 20 years of service as Police Detective. You can listen to the interview here.
  7. We reached over 182,000 people who looked at the content we published on our Facebook and IG pages.

F.R.Y. UPCOMING EVENTS:

  • Our CEO Julia is leading a 3 hour in-person workshop in the Ottawa area “2022 Vision Board Energy – Create the Life You Wish to Live™“, creating individual vision boards for 2022 while exploring the influence of Kundalini Yoga for Prosperity and Classical Yoga Nidra neuroplasticity. Reserve your spot here (January 9, 2022 9AM-12) 
  • Our Director Sasy is leading “Yin Yoga. Approaching the Functional” online course about Yin yoga and the functional approach to the yoga practice. Reserve your spot here now and get your early bird ticket (course starts on January 22, 2022)
  • Our CEO Julia is leading a Classically Based Yoga Nidra online course for anyone interested in a deeper understanding of Yoga Nidra for their own practice and self-healing OR Yoga Teachers interested in Certification. No experience with Yoga Nidra required. RELAXATION*VISUALIZATION*MANIFESTATION™. Reserve your spot here (course starts on February 2, 2022)
  • F.R.Y. The Method In-Person Classes (4-week sessions) will be available  Monday nights starting in January 2022 in the Ottawa Area at Willow Wellness.  More details and to hold your spot click: Session #1 (January 10, 17, 24, 31), Session #2 (February 7, 14, 21, 28), Session #3 (March 7, 14, 21, 28) and Session #4 (April 4, 11, 18, 25). No experience necessary.

Please do not hesitate to reach out if you have any questions or book at your convenience a 15 minute appointment with us to know more about our services by using this LINK to our Calendly.

We are available to work with your teams.

Have a wonderful 2022

from the F.R.Y. Team to yours.

F.R.Y. The Method Mind-Body Health, Session tailored for First Responders by First Responders – for Police, Fire, EMS , Dispatch Services & Management – Session 4

F.R.Y. The Method Classes (First Responders’ Yoga) are comprehensive sessions incorporating breathwork, functional trauma-informed movement (both yang & yin), relaxation techniques, yoga nidra/positive affirmations, mindfulness and meditation, tailored for First Responders by First Responders and focusing on injury-prevention and management for both mind and body.

You are probably aware that First Responders

– Are 5 times more likely to incur a physical injury;

– Experience high anxiety and an inability to relax and “let go”; and

– Develop conditions such as PTSD and Depression in 30% of their ranks.

Did you know that breathwork, relaxation techniques, mindfulness & positive affirmation techniques, trauma-informed functional movement (both energetic and passive) and pauses in meditation can help alleviate these issues? So, JOIN US for a better life. No yoga experience needed.

Limited spots. Reserve HERE.

COST: $ 140.00 + HST and Fee

SESSION DATES: April 4, 11, 18 and 25

Can’t make all the dates due to your shifts? you can transfer your attendance to a fellow First Responder. Just let us know in advanced

A TYPICAL CLASS OUTLINE:

– Opening

– Breathwork (Pranayama)

– Movement (Asana): Yang & Yin

– Positive Affirmations (Yoga Nidra)

– Relaxation (Savasana)

– Meditation

– Closing

YOUR INSTRUCTORS:

SASY CACACE

Sasy is a former Italian Police Detective and chief who has spent 20 years serving the Italian Government in the field of crime and narcotics. Knowing very well the stress and all the consequences that First Responder service can bring into the personal life of every single officer or member, Sasy was inspired to offer training for First Responders.

Drawing on his past in law enforcement and the knowledge he developed since 2005 in the fields of meditation, stress reduction, Yoga and trauma-informed movement, Sasy realized F.R.Y. is of value to paramedics, firefighters, police officers who put their lives at risk everyday on duty, and dispatchers who support them.

He is an Experienced Registered Yoga Alliance Instructor (E RYT-500) and a Yoga Alliance Continuing Education Provider (YACEP). He is the author of “The Key to Happiness” and “Yin Yoga” and co-author of “F.R.Y. First Responders’ Yoga. The Book”, all available on Amazon.

JULIA LONG

Julia (Dharma Gian Kaur) is an Advanced Sivananda Yoga Teacher, certified California College of Ayurveda (CCA) Yoga Nidra Teacher Trainer, and a Kundalini Yoga Teacher based in Ottawa, Canada. She has been teaching and providing CCA Yoga Nidra sessions in groups and privately for many years. She is currently the only Classically-based Yoga Nidra Teacher Trainer in Canada (CCA-YN). She is also a certified Canadian Fitness Professional (CanFitPro). She has over 1000 hours of yoga training, including trauma-informed movement. She has 2 sons who are First Responders which spawned the creation of F.R.Y. She has seen and heard how their duty has changed them and increased their stress levels. The demands of their jobs are impacting their physical and non-physical wellbeing.

Julia holds a Bachelor of Business Administration, a Bachelor of Laws and was a practicing lawyer. She has used her skills as a leader in the federal arena to help keep chemical substances of concern out of the Canadian environment. She is also a member of the International Society of Female Professionals. She is writing and publishing in various journals on topics of wellbeing.

Julia is a Registered Yoga Alliance Instructor (RYT-500) and also a Yoga Alliance Continuing Education Provider (YACEP). She co-authored “F.R.Y. First Responders’ Yoga. The Book”, available on Amazon.

Julia has classed herself as a “mobile yoga provider” travelling to talk, teach and study.

F.R.Y. The Method Mind-Body Health, Session tailored for First Responders by First Responders – for Police, Fire, EMS , Dispatch Services & Management – Session 3

F.R.Y. The Method Classes (First Responders’ Yoga) are comprehensive sessions incorporating breathwork, functional trauma-informed movement (both yang & yin), relaxation techniques, yoga nidra/positive affirmations, mindfulness and meditation, tailored for First Responders by First Responders and focusing on injury-prevention and management for both mind and body.

You are probably aware that First Responders

– Are 5 times more likely to incur a physical injury;

– Experience high anxiety and an inability to relax and “let go”; and

– Develop conditions such as PTSD and Depression in 30% of their ranks.

Did you know that breathwork, relaxation techniques, mindfulness & positive affirmation techniques, trauma-informed functional movement (both energetic and passive) and pauses in meditation can help alleviate these issues? So, JOIN US for a better life. No yoga experience needed.

Limited spot. Reserve HERE.

Session 3 dates: March 7, 14, 21 and 28, 2022

A TYPICAL CLASS OUTLINE:

– Opening

– Breathwork (Pranayama)

– Movement (Asana): Yang & Yin

– Positive Affirmations (Yoga Nidra)

– Relaxation (Savasana)

– Meditation

– Closing

YOUR INSTRUCTORS:

SASY CACACE

Sasy is a former Italian Police Detective and chief who has spent 20 years serving the Italian Government in the field of crime and narcotics. Knowing very well the stress and all the consequences that First Responder service can bring into the personal life of every single officer or member, Sasy was inspired to offer training for First Responders.

Drawing on his past in law enforcement and the knowledge he developed since 2005 in the fields of meditation, stress reduction, Yoga and trauma-informed movement, Sasy realized F.R.Y. is of value to paramedics, firefighters, police officers who put their lives at risk everyday on duty, and dispatchers who support them.

He is an Experienced Registered Yoga Alliance Instructor (E RYT-500) and a Yoga Alliance Continuing Education Provider (YACEP). He is the author of “The Key to Happiness” and “Yin Yoga” and co-author of “F.R.Y. First Responders’ Yoga. The Book”, all available on Amazon.

JULIA LONG

Julia (Dharma Gian Kaur) is an Advanced Sivananda Yoga Teacher, certified California College of Ayurveda (CCA) Yoga Nidra Teacher Trainer, and a Kundalini Yoga Teacher based in Ottawa, Canada. She has been teaching and providing CCA Yoga Nidra sessions in groups and privately for many years. She is currently the only Classically-based Yoga Nidra Teacher Trainer in Canada (CCA-YN). She is also a certified Canadian Fitness Professional (CanFitPro). She has over 1000 hours of yoga training, including trauma-informed movement. She has 2 sons who are First Responders which spawned the creation of F.R.Y. She has seen and heard how their duty has changed them and increased their stress levels. The demands of their jobs are impacting their physical and non-physical wellbeing.

Julia holds a Bachelor of Business Administration, a Bachelor of Laws and was a practicing lawyer. She has used her skills as a leader in the federal arena to help keep chemical substances of concern out of the Canadian environment. She is also a member of the International Society of Female Professionals. She is writing and publishing in various journals on topics of wellbeing.

Julia is a Registered Yoga Alliance Instructor (RYT-500) and also a Yoga Alliance Continuing Education Provider (YACEP). She co-authored “F.R.Y. First Responders’ Yoga. The Book”, available on Amazon.

Julia has classed herself as a “mobile yoga provider” travelling to talk, teach and study.

F.R.Y. The Method Mind-Body Health, Session tailored for First Responders by First Responders – for Police, Fire, EMS , Dispatch Services & Management – Session 2

F.R.Y. The Method Classes (First Responders’ Yoga) are comprehensive sessions incorporating breathwork, functional trauma-informed movement (both yang & yin), relaxation techniques, yoga nidra/positive affirmations, mindfulness and meditation, tailored for First Responders by First Responders and focusing on injury-prevention and management for both mind and body.

You are probably aware that First Responders

– Are 5 times more likely to incur a physical injury;

– Experience high anxiety and an inability to relax and “let go”; and

– Develop conditions such as PTSD and Depression in 30% of their ranks.

Did you know that breathwork, relaxation techniques, mindfulness & positive affirmation techniques, trauma-informed functional movement (both energetic and passive) and pauses in meditation can help alleviate these issues? So, JOIN US for a better life. No yoga experience needed.

Limited spot. Reserve HERE.

Session 2 dates: February 7, 14, 21 and 28, 2022

A TYPICAL CLASS OUTLINE:

– Opening

– Breathwork (Pranayama)

– Movement (Asana): Yang & Yin

– Positive Affirmations (Yoga Nidra)

– Relaxation (Savasana)

– Meditation

– Closing

YOUR INSTRUCTORS:

SASY CACACE

Sasy is a former Italian Police Detective and chief who has spent 20 years serving the Italian Government in the field of crime and narcotics. Knowing very well the stress and all the consequences that First Responder service can bring into the personal life of every single officer or member, Sasy was inspired to offer training for First Responders.

Drawing on his past in law enforcement and the knowledge he developed since 2005 in the fields of meditation, stress reduction, Yoga and trauma-informed
movement, Sasy realized F.R.Y. is of value to paramedics, firefighters, police officers who put their lives at risk everyday on duty, and dispatchers who support them.

He is an Experienced Registered Yoga Alliance Instructor (E RYT-500) and a Yoga Alliance Continuing Education Provider (YACEP). He is the author of “The
Key to Happiness” and “Yin Yoga” and co-author of “F.R.Y. First Responders’ Yoga. The Book”, all available on Amazon.

JULIA LONG

Julia (Dharma Gian Kaur) is an Advanced Sivananda Yoga Teacher, certified California College of Ayurveda (CCA) Yoga Nidra Teacher Trainer, and a Kundalini Yoga Teacher based in Ottawa, Canada. She has been teaching and providing CCA Yoga Nidra sessions in groups and privately for many years. She is currently the only Classically-based Yoga Nidra Teacher Trainer in Canada (CCA-YN). She is also a certified Canadian Fitness Professional (CanFitPro). She has over 1000 hours of yoga training, including trauma-informed movement. She has 2 sons who are First Responders which spawned the creation of F.R.Y. She has seen and heard how their duty has changed them and increased their stress levels. The demands of their jobs are impacting their physical and non-physical wellbeing.

Julia holds a Bachelor of Business Administration, a Bachelor of Laws and was a practicing lawyer. She has used her skills as a leader in the federal arena to help keep chemical substances of concern out of the Canadian environment. She is also a member of the International Society of Female Professionals. She is writing and publishing in various journals on topics of wellbeing.

Julia is a Registered Yoga Alliance Instructor (RYT-500) and also a Yoga Alliance Continuing Education Provider (YACEP). She co-authored “F.R.Y. First Responders’ Yoga. The Book”, available on Amazon.

Julia has classed herself as a “mobile yoga provider” travelling to talk, teach and study.

F.R.Y. The Method Mind-Body Health, Session tailored for First Responders by First Responders – for Police, Fire, EMS , Dispatch Services & Management – Session 1

F.R.Y. The Method Classes (First Responders’ Yoga) are comprehensive sessions incorporating breathwork, functional trauma-informed movement (both yang & yin), relaxation techniques, yoga nidra/positive affirmations, mindfulness and meditation, tailored for First Responders by First Responders and focusing on injury-prevention and management for both mind and body.

You are probably aware that First Responders

– Are 5 times more likely to incur a physical injury;

– Experience high anxiety and an inability to relax and “let go”; and

– Develop conditions such as PTSD and Depression in 30% of their ranks.

Did you know that breathwork, relaxation techniques, mindfulness & positive affirmation techniques, trauma-informed functional movement (both energetic and passive) and pauses in meditation can help alleviate these issues? So, JOIN US for a better life. No yoga experience needed.

Limited spot. Reserve HERE.

Session 1 dates: January 10, 17, 24 and 31, 2022

A TYPICAL CLASS OUTLINE:

– Opening

– Breathwork (Pranayama)

– Movement (Asana): Yang & Yin

– Positive Affirmations (Yoga Nidra)

– Relaxation (Savasana)

– Meditation

– Closing

YOUR INSTRUCTORS:

SASY CACACE

Sasy is a former Italian Police Detective and chief who has spent 20 years serving the Italian Government in the field of crime and narcotics. Knowing very well the stress and all the consequences that First Responder service can bring into the personal life of every single officer or member, Sasy was inspired to offer training for First Responders.

Drawing on his past in law enforcement and the knowledge he developed since 2005 in the fields of meditation, stress reduction, Yoga and trauma-informed movement, Sasy realized F.R.Y. is of value to paramedics, firefighters, police officers who put their lives at risk everyday on duty, and dispatchers who support them.

He is an Experienced Registered Yoga Alliance Instructor (E RYT-500) and a Yoga Alliance Continuing Education Provider (YACEP). He is the author of “The Key to Happiness” and “Yin Yoga” and co-author of “F.R.Y. First Responders’ Yoga. The Book”, all available on Amazon.

JULIA LONG

Julia (Dharma Gian Kaur) is an Advanced Sivananda Yoga Teacher, certified California College of Ayurveda (CCA) Yoga Nidra Teacher Trainer, and a Kundalini Yoga Teacher based in Ottawa, Canada. She has been teaching and providing CCA Yoga Nidra sessions in groups and privately for many years. She is currently the only Classically-based Yoga Nidra Teacher Trainer in Canada (CCA-YN). She is also a certified Canadian Fitness Professional (CanFitPro). She has over 1000 hours of yoga training, including trauma-informed movement. She has 2 sons who are First Responders which spawned the creation of F.R.Y. She has seen and heard how their duty has changed them and increased their stress levels. The demands of their jobs are impacting their physical and non-physical wellbeing.

Julia holds a Bachelor of Business Administration, a Bachelor of Laws and was a practicing lawyer. She has used her skills as a leader in the federal arena to help keep chemical substances of concern out of the Canadian environment. She is also a member of the International Society of Female Professionals. She is writing and publishing in various journals on topics of wellbeing.

Julia is a Registered Yoga Alliance Instructor (RYT-500) and also a Yoga Alliance Continuing Education Provider (YACEP). She co-authored “F.R.Y. First Responders’ Yoga. The Book”, available on Amazon.

Julia has classed herself as a “mobile yoga provider” travelling to talk, teach and study.

Coregulation! What is that? First Responders need it

Coregulation! What is that? First Responders need it

Today we talk about “coregulation” and why is important for First Responders.

Stephen Porges, PHD and leader in studying and treating trauma, collected neuroscientific and psychological constructs regarding the role of the vagus nerve in emotion regulation in what he called the Polivagal Theory. One of his affirmations, which I like the most, is: “If you want to improve the world, start by helping people feel safer” 

What a credo for First Responders.

Coregulation: First Responders and Empathy

As a front-liner can you recall a moment in your career when you felt truly supported? I have memory of very few moments where I felt very supported. That feeling was perceived by me anytime the helper had a settled nervous system, an empathetic approach to the situation. The empathy was the reason why I felt safe.

No matter what the person’s training was: a therapist or a higher rank than me. If they showed empathy I felt supported. What was perceived by me and made me feel safe was “the heart” he/she put into the interaction with me.

There is a name for this: coregulation. It is a warm interaction that provides support in a given moment. There is a beautiful explanation I found in an article from Khiron Trauma Clinic in UK that says “Coregulation lies at the heart of all human relationships. It is the reciprocal sending and receiving of signals of safety. It is not merely the absence of danger but connection between two nervous systems; each nourishing and regulating the other in the process. Because it is baked into our evolutionary past, it is not a desire, but a need – one developed to facilitate survival. As humans, we therefore are programmed to seek interpersonal connection: it is a biological imperative.”

Nowadays, there is an emphasis on resiliency and mastering our self. They talk about self- regulation, which is the act of managing thoughts and feelings, in a way they can enable goal-directed actions. 

But it is necessary to have support in self-regulation. It develops and becomes efficient through interaction. Let’s call the helpers caregivers, for some can be parents, some coaches or therapist, some mentors, some their superior. That process of mutual reinforcement allows us not to stay in a defensive state. The established connection helps us to replace that defensive mode with patterns of protection.

The unknown, the unfamiliar and the nervous system. What First Responders need

This is my point: we are always in a transition of some kind during our career and in our life. We often walk on some unfamiliar path, the unknown path that makes us feel groundless and disregulated. Because of that our nervous system is not completely settled. Fear and stress during work-shift can boost some old subconscious patterns as hope and anticipation can push us in a direction far away from the present moment and the reality of the facts. These are only some ways our nervous systems can become disorganized.

We need interactions, we need to establish warm, heartfull connections. We need coregulation. A good police officer, firefighter, paramedic, and dispatcher needs to be in a state that doesn’t take on their counterpart’s distress and also preserve a space were the other can be at ease in; a place nourished with empathy, where the interaction is based on comprehension and co-regulation support.

It is the same for a good person. Let’s coregulate ourselves for a better world, to help people feel safer and to improve the world.

Read other articles on our FRY Resources Page

Sasy, F.R.Y. Director