New year's ease

 Soulful Flow and Sankalpa Setting Workshop on New Year's Day

Invite a little magic into your new year and aim to build up a stock that you can sprinkle around you throughout 2025 ;) 

A great deal of thought and planning often goes into deciding how to celebrate that very last day of the year, but far less about deciding the way in which the first day of the new year will unfold! How you start the year may well determine how the year flows... or at least allow you to look forward with optimism. 

The first day of a new year is an auspicious time to do yoga, to meditate and boost inner resources after the festive season. It’s also a time to formulate dreams and intentions for the future. Join me for a Soulful flow and Sankalpa setting workshop on January 1st 2025. Together we will flow into the new year with a blissful mix of revitalising and uplifting movement, mudra, mantra and meditation to help us envisage and set our personal Sankalpa, so magic and real transformation can happen.

Some people have a clear idea of what they want to achieve, or where they want to be in a few months' time, but others (including me generally) have no real idea. Similarly some people find it easier to write down ideas and consider each option and then plan, others meditate to see what comes up for them and others need to feel it in their bodies.

Whether it's a yoga ambition such as mastering backbends, having the confidence to go upside down or to sit still, a dream for your life or to balance your emotions, come move, meditate and feel where you need to flow.

January 1st at The Life Centre, Notting Hill

10.30-12.30 am

£40 Book at The Life Centre

Re-treat yourself

Soothe your soul

A yoga retreat is a chance to explore, expand and develop your yoga and meditation. It can be whatever you want it to be, deeply nurturing, relaxing and a chance to unwind and chill or space for you to really push yourself, taking your practice to a new level.

The word 'retreat' means to go to a place of safety and security where you can take stock, and that sums up the essence of a retreat in my view. A place where you can feel held by the teacher, the community of fellow yogis and the space, so you can be yourself, find out what you need right now.

On my retreats I love to offer more rather than less, so early morning meditation, outside where possible, before a longer session of asana, and then again a long session in the early evening before dinner. The time in between is yours though expect at least one gathering after dinner, whether to tell stories and sing around a campfire or take in the dreamy stillness of the surroundings during starlit meditation. And yet there has to be space, room for self indulgence, time for visits or chilling with a book in a hammock or by the pool.

For may people just the chance to breathe in fresh country air and feel dewy grass under bare toes transports them from the everyday cycle of life to the spaciousness of being able to listen in, think quietly and absorb.

My summer retreat this year is in mid July (21-25th) in the beautiful surroundings of the Loire Valley, across the field from a chateau - the retreat space itself was once outbuildings serving the chateau. It has belonged to the same family for at least 25 years, and over the years they have lovingly restored its creating a welcoming and beautiful space, with a choice of areas for practising :)

Get in touch if you fancy a chance to rewind, restore and perfect your practice whatever that means to you, with home-made vegetarian food (vegan options), in the company of a friendly bunch of like-minded souls. Bring a friend or join solo, you're welcome whatever you decide.

**There's an early bird price for this booking before end of April! £505 pp sharing; £645 for sole occupancy. All food, yoga and accommodation...

Read more about it and see more photos  French retreat

To book or other queries Get in touch

Yoga boosts the immune system

Tripod headstand, Garuda legs

Immune boosting yoga
Sadly amidst all the concerns over Covid-19, many people are missing attending their usual classes or fitness sessions whether it's football, swimming, dance or yoga.

Exercise of all sorts is important for humans - we need to move our body to stay healthy both physically and mentally. Movement also makes us feel better in ourselves, it releases endorphins, chemicals that trigger positive feelings in the brain, lowers stress levels and anxiety, especially if that exercise comes with built-in breath practice and mindfulness/meditation techniques - as with yoga. So remember to keep up exercise and especially yoga if you can’t get outside for other exercise for whatever reason during this time.

Any yoga? 
Tias Little of Prajna yoga, who I was training with in London just before the crisis struck, has sequences of floor-based sliding, gliding and rocking movements which create a pulsation throughout the tissues of our bodies, plumping up fluids, keeping us hydrated and improving the function of the organs. Importantly, they also stimulate the network of lymph vessels which lie under the skin, encouraging them to work harder, finding new paths, which helps lymphatic drainage. This is a vital part of our immune system, helping us to fight off viruses as well as bacteria that enter the body.

You can also do self-massage techniques, and rolling around on tennis balls. Sliding, gliding movements help to improve the elasticity of the fascia too, which in turn helps to develop and sustain neural plasticity improving our brain function. Slow, rhythmic movements calm the nervous system and support deep relaxation in the body's tissues, promoting resilience and health.

It can also be a form of meditation.

Whether it's moving or walking meditation, chanting or sitting quietly concentrating on breathing, meditation can have a positive affect on your mindset and thus, your health. Harvard University researchers used MRI scans to show how meditation positively affected and changed the brain activity and have found that meditation can change brain regions that are specifically linked with depression.

I asked my son to take a pic of me in a headstand ;)
Tias-style, using a block behind the head 

Strong, grounding poses
For all-round health we need both the gentle, contemplative side of yoga and some strong grounding poses.

When there was a viral outbreak in Pune, India, some years ago, the Iyengar Institute based there was closed and sent students a sheet of yoga practices to boost their immune system to keep them going at home. These are mostly inversions, Adho Mukha Svanasana, downward facing dog to you, Prasarita Padottanasana, a wide legged forward fold, backbends over a chair, lying with legs up the wall, and importantly, headstand and a long-held shoulderstand with variations. More of the same was recommended in the evening with headstand, shoulderstand and settabandasana (bridge pose), all propped, and Savasana – rest.

Of course for most of these, you would need to have an established yoga practice or have a teacher guide you through them, which I'd recommend :)

Tias Little sent out his Prajna students a list of asanas which also had a big emphasis on inversions... Why?

Tias explains that inversions rest and revitalise the body, stimulating the lungs to perform better and improve circulation. Shoulderstand "the mother of all poses" is nourishing for the throat and chest area. Placing the head below the heart is tonic for lymph vessels in the upper body, irrigating lymph through lymph nodes in throat, tongue and jaw region. An inversion could equally be a dog pose, ideally with the head resting on a block.

David Coulter, in his excellent book, Anatomy Of Hatha Yoga, says if you can remain in headstand or an inverted posture for 3-5 minutes, blood will drain quicker to the heart from the lower extremities, abdominal and pelvic organs, but also tissue fluids will flow more effectively into the veins and lymph channels, which will create a healthier exchange of nutrients and wastes between cells and capillaries. Sivanada, the yoga guru, was known for calling the headstand "a panacea - cure-all for all diseases".

*Remember inversions of any kind are not suitable for everyone, Pregnant women, those with high blood pressure and certain eye problems included, so check with your teacher or doctor before you go upside down.

Twists are also important to revitalise the spinal column and they are energising, which will help beat lethargic tendencies. Back bends lift the spirits, and they don’t need to be huge ones. Apart from bridge pose, you could lie down over a rolled blanket or rolled towel placed behind the heart area, which will also boost your lymphatic flow and energy levels, and counter the tendency to hunch forward over keyboards and other technology.

So whatever you do, keep up your yoga, even though you can only do it in your home! Obviously as social animals, humans also like to interact with each other or they can suffer from feelings of isolation. I guess that’s where social media comes in and the lurry of online yoga and other exercise sessions being offered (including by me!) see Online Classes

Iyengar's immune boosting routine

Teen yoga

Teen Yoga 
Teens were made for yoga! Those transition years are the perfect time to discover yoga – not just the asana but the subtle aspects, too: breathwork, relaxation techniques, mudras and meditation, all play of part in helping the teens develop a sense of self as well as improved self confidence and equip them better to face the variety of challenges and changes in a calmer more mindful way.

The asana – postures – are vitally important alone. Years (already!) of sitting slumped over desks, computers, hot games consoles and the rest, coupled with carrying heavy school and sports bags asymmetrically as well as that cowering inward posture of 'protection/distrust' adopted by so may teens, especially girls, as they try to avert their eye gaze from the outside world, needs to be addressed before bones calcify and it becomes more difficult to even out the kinks they create. Back and shoulder aches are so common among the youngsters I teach. Wriggling movements alongside alignment tips can help ease aches and protect the spine. Sometimes teens are totally unaware of what they are doing as they round forward and hunch their shoulders and dump into their lower back. It's lovely to watch them getting back into their bodies (slowly and cautiously for some of them) and re discovering the freedom of moving.

Many of the teens have poor or limited diets and gentle twists are great for getting sluggish digestive systems going - that's true for most kids! Simple sun salutations with lunges, and adding a gentle kneeling twist are easy for them to remember and do daily.

Pair and group postures can give a sense of support, help build teamwork skills, and create bonds. It's also great fun. I always bring in a few poses that can be done in pairs including a few easy acro yoga drills.

Pranayama techniques such as single alternate nostril breathing and the amusing sounding Sitali (pronounced with a 'Sh' at the start) and Bhramari (humming bee breath) practices are great for drawing teens attention to the feel, sound and general awareness of their breath. Then it's easier to help them use breath techniques to calm themselves as they need it e.g. before exams, or in the presence of someone they fancy! Similarly mudras have a great role in focusing the mind and also aiding dexterity, especially Hakini, Eagle and Fearless heart mudra which they all seem to enjoy doing.

Meditation? I often challenge the teens (and younger kids) to stay still and think of nothing for a minute.... try it yourself with a timer, harder than you think it will be! Trataka candle gazing is usually a big hit and gives them something to focus on as well as being good for the eyes.

Many have trouble sleeping so the idea of observing the breath as well as Savasana and yoga Nidra are always popular... in fact I'm sure some come for the "lie down bit" ;)

If you do yoga and haven't thought about it, try and practise at home with your teens, and teens if you do yoga, get the old folk doing it too. My public teens classes are currently Mondays after school, 4.30pm - 5.30pm at Yoga Junction, Crouch End, London N8. If you're in the area pop by.

GET OUTSIDE!

It's hard to beat the feeling of doing yoga and meditation outside, especially on sunny mornings or early evening when you can witness the sun rising or setting as you practice or sit.

I love doing yoga on the beach and for years I would only attempt it in the early or twilight hours to avoid crowds and embarrassing stares, but I've grown so used to it now, I just forget who's around, and sometimes the busier it is, the less bothered I (and others) seem to be! It's especially lovely to practice with family and friends.

My sons seem more bothered about stares of passers by, but even they are becoming less self conscious! Bank holiday weekend on a busy, sunny beach in North Devon with not much space between bodies and boards, one of my sons actually suggested a yoga session to help him pop-up on his board, and to make sure I was warm enough to entice me into the chilly waters!

He's game for experimental sequences and we were midway through a fun energetic flow when we noticed three famillies around us standing and staring and some of the younger family members copying us! I just projected my voice into busy class mode and changed the tone to suit their tender age adding lizards and frogs and puppy dogs so they didn't feel left out! Maybe they'll remember the beach yoga and keep it up at home!

There's always more to learn

Teachers need to go back to school sometimes!
I have just returned from training in Italy with the masterful Sianna Sherman and feel enthused, revitalised and ready to share. There were just 10 of us on this second part of an advanced teacher training, making for a specially intimate and immersive experience. We were there to dive more deeply into the juicy flavours of Rasa yoga — Myth, mantra, mudras and magic weave through each class, while great attention is paid to healthy alignment and sound biomechanics. It's a multi-faceted, full spectrum experience for students — the difference between watching a film on an old-school TV set, compared to watching at an Imax cinema!! I hope a little of the magic has rubbed off on me so I can sprinkle it over my students ;)

I am a perpetual student — when not off training abroad, I fit in workshops and intensives with visiting teachers. It keeps me fresh, looking at Yoga and students from different vantage points. I recommend it to anyone!

Some highlights! 

Co-teacher Greta Hill around the flame in the cave ritual

Chanting Gayatri as the sun rose in the early mornings

Beautiful trees around the amazing grounds for walks and meditation ....

Marc-Henri, truly inspirational, warm and kind fellow-teacher,
whose leg had been amputated since the last immersion in May.
Here with Sianna. Marc-Henri and wife Evalise are friendly,
full-of-life and talented teachers.

Sankalpa V new year's resolutions

Resolving – to do or not to do

I am not sure I am that fond of making resolutions. I think it can make us dwell on our bad points. So many people say: "I must give up cake/alcohol/coffee, lose weight, get a better job" .... Probably admirable but if you make a resolution like that it surely means you are unhappy about yourself and being overly critical.
Yoga students often "resolve" to try harder, attend more classes and beat themselves up about not being able to do a particular pose. Maybe that sounds perfectly fine, but again it is a negative way of approaching yoga practice.

Perhaps it is the languaging. Just phrasing the resolution as a positive intention — like the sankalpa (a brief postitive intention or resolve we make during certain yoga practices), can create a totally different mindset, reaction and ultimately a better outcome. Goal setting but without the aggression! Of course we are working towards a goal with a Sankalpa — it may be that your Sankalpa is  something like "I have a job I love", if you are seeking that, or " I am healthy" if you are suffering from a long term illness, but it could equally be "I am happy",  "I trust my intuition" or "I find my path in life". A Sankalpa is always brief, couched in positive terms and something that you feel will bring about a good change in your life. 

Formulating a Sankalpa that resonates deeply isn't always easy. Generally it is private, not shared with anyone and personal to you alone. A Sankalpa is generally repeated often, using the same words each time, and kept for a long time. When it comes to fruition you may choose a new one, if it was a short term goal. There are times when you might choose a short one, usually times of transition, as in pregnancy, a Sankalpa may be "I have everything I need to birth my baby', or  "I am a confident mum". Sometimes with teens, a yoga teacher might suggest ideas to help set them thinking, or they may end up sticking with materialistic "wishes" about the latest iphone or wads of cash! Theirs could be "I am successful", or "I know what I want to to", and a common one is "I am confident".

For kids and teens, thinking about and repeating a Sankalpa can help them take ownership of their thoughts and feel a little more in control of their life and future. Decision making and sifting through choices can be very hard for anyone, a chance to be quiet, listen to what your heart or inner voice is saying is a useful tool to staying calm.

Yoga Nidra, deep guided relaxation, is the best time to repeat your sankalpa but you can also do it before a yoga or pranayama practice, as you are settling into meditation, or first thing in the morning when the mind is a little less clouded.
When you repeat your sankalpa, especially in the deep relaxed state of Yoga Nidra, or meditation, you are planting a seed for something to grow and bear fruit, and hopefully it will. It seeps into your unconscious.

So back to yoga resolutions. There's a saying in yoga, to observe ourselves without judgement. Every individual and body type suits some groups of postures more than others, and we should all acknowledge what we are good at and choose to get in touch with the subtleties of yoga, observing the breath and how different postures, breathing exercises and styles of practice affect our thoughts and emotions, rather than strive to create what we think is a picture perfect pose. That said, I am very glad when people take up yoga and resolve to enjoy it more regularly ;)

When we are deeply relaxed in Yoga Nidra, we are more receptive,
the perfect time to plant the seeds of your Sankalpa

Finding the master key

I love it when students ask questions in class. It rarely happens — other than when you are giving an individual assist or cue up-close. Kids do all the time and make comments when you teach them yoga. Youngsters are surprisingly intuitive and often ask why they should do something, where they might feel it or why so many poses have animal names. They love to communicate. But in flow and ashtanga classes, it’s a rare occurrence. Afterwards I'll always invite questions, but then the moment has passed.
Recently, I had a particularly intimate class setting during the improvements to the ashtanga studio at YogaHome when we were in a much smaller space, and it brought us all a little closer...


As students worked into Janu Sirsasana b, a seated forward bend where you are sitting on the heel (see below), I was reminding everyone that the heel presses gently into the perineum to encourage them to engage Mula Bandha, the "root lock", and one of my regulars looked up and asked "Should my heel press up my vagina?"

Mmm, not exactly... 

But great question. The short answer is the heel presses gentle into the perineum between the genitals and anus, encouraging a contraction of the pubococcygeus muscle (or PC) to be precise. However, it is hard to isolate the muscles of the pelvic floor at first. 

A little human geography lesson
The pelvic floor is not just one muscle but a hammock-like layer of muscles and connective tissues strung at the bottom of the pelvic girdle to support our organs. So how can we find mula bandha?

Pattabhi Jois (father of the ashtanga practice as we know it) was famed for saying: “squeeze the anus”, an instruction still given in some yoga traditions. While it's true, that action does put you in the right area and direction (drawing in and up from the pelvic floor), and for most students squeezing the anal sphincter will activate the right muscles too, it is far more subtle than that... as dealing with the body’s energy always is. Go ahead, as American yoga teachers like to say, and squeeze your anus right now, as if were about to break wind and of course you are too polite to let rip (and please remember not to in class). You can definitely feel a general lift in and up of the pelvic floor. Now you need to begin to refine your focus.

Location, Location

Bend in one knee, place hands flat
on the ground, lift up, slide
forwards and sit on your heel.

It is different for men and women. Women have three sets of pelvic floor muscles, the anal sphincter at the back known in yoga as ashwini mudra, the urethra at the front (sahajoli mudra) and the muscles around the cervix; men have two sets. Basically, the centre of the pelvic floor is the area we are concerned with here, the perineum located between the genitals and anus. So for men, contracting the perineum is to focus on the muscles between scrotum (genitals — vajroli mudra for men) and anus (ashwini mudra). As Swami Buddhananda says in his book, Moola Bandha the Master Key, "we are just not taught to do that in the way we are taught to isolate and use separate muscles of arms and legs. The pelvic muscles are mainly required for all subconscious and unconscious activity." This lack of conscious nervous control is why you will find it hard to pee and defecate at the same time… Yup, go ahead and try when you next need to!


Why do it? 
The pelvic floor has an important role in keeping sex organs of males and females healthy.
Any mum or pregnant woman will tell you that exercising the pelvic floor muscles should be done several times daily to counteract lasting effects of that downward push of the baby in pregnancy and childbirth and indeed of gravity. But slack pelvic floor muscles can lead to incontinence and sexual dysfunction for males too, and exercising the pelvic floor muscles is much easier and better for you than a prescription of viagra…
Just breathing properly puts pressure on your pelvic floor muscles since the diaphragm moves down as it contracts on the inhale to allow space for the lungs to fill. Regular rhythmic contractions of the pelvic floor will strengthen the muscles around your bladder, vagina or penis, but it has much more far reaching affects, according to some ancient texts such as the Gheranda Samhita, it can help destroy death and decay in the body, and thus hold back the signs of aging. It has even been linked with the expansion of consciousness.

Using mula bandha, or lifting the pelvic floor muscles, also supports and aligns the spine. Mulha means root and in yoga mula bandha is known as the root lock, the root being the base of the spine. Engaging it gently will also help to activate the lower belly muscles, initiating the lift of the next bandha the muscles at the lowest part of the belly or uddiyanah bandha (known as the flying upwards lock). Bandha is often described as a lock or bonding — bonding of movement with the breath and the awareness together, and thinking of it like this helps with understanding the more subtle side of the practice.

There are philosophical reasons for learning to control the pelvic floor muscles. Controlling your energy, being the most important. Prana is the upward energy and Apana the downward flow of energy. Simplistically, imagine a tube as the central channel running from your pelvic floor upwards.

According to ancient philosophies, one of the effects of mula bandha is to block the downward flow of consciousness which could lead to laziness, apathy and overindulgence, to name but a few slothful side affects of too much Apana in the body. So use of the bandhas or locks can be used to remove blockages in your energy channels, or perhaps just little kinks that prevent the natural and full flow of energy through the body.

While exploring the subtle side of the action, it's not a gripping in, but a gentle gathering, like pulling together the edges of a drawstring bag. Or sweeping in a mound of leaves... one of my favourite descriptions read somewhere. You shouldn't tense your shoulders or pull odd faces as you practice mula bandha. But I can't actually tell you what it should feel like in your body — especially if you are male, as I am not! Everyone should feel that for themselves, that is after all that is what yoga is about, becoming aware of different parts of the body, and learning to deal with discomfort, breathing through it and seeing how that makes you feel emotionally, rather than just a physical level.

Anyway, now we are back into the newly decorated, designated upstairs studio at YogaHome, or indeed in any of my classes, please feel free to ask that burning question. Just throw it out there... chances are someone else is wondering the same thing too!

Janu Sirsasana B: Smiling (though not laughing

manically) helps to relax the pelvic floor muscles, so
the right amount of pressure can be applied.

Postcards from my yoga mat

One of the best things about travelling, is the chance to practice yoga with a new perspective... I don't mean concentrating only on the breath one day, having a different anatomical focus such as backbends, or open postures as opposed to closed, or with one of the 8-limbs of yoga in mind throughout... but having a totally different view from the actual yoga mat! It can make a huge difference to how I feel and the kind of practice I do. When I get to a new destination, hotel room, Airbnb or friend/family home, one of the very first things I do is to peruse the place and lay out my trusty travel mat to find the perfect spot for my morning (or daily) yoga practice. Sometimes I go around inside or outside doing handstands, reverse warrior or dog at tree poses — the last posture included because my other half says I'm like a dog marking its territory! It's not just to make sure I have enough space for a sun salutation or a suitable, clean surface, but the view. I have been very lucky to have some amazing outlooks from my mat, including a sultry Italian island last week.

Western Ischia, Italy

Ocean view, Santa Cruz

Overlooking the bay of Naples

Saluting the morning sun, Provence

Sirsasana by the pool, France!

Watching the waves rise and fall can help remind us of the watery quality of the human body and keep a fluid element weaving through the yoga, big squishy clouds rolling over the sky are a reminder of the softness needed to counterpose the strength, and wildlife (birds, animals, trees and flowers) keep us at one with nature. Often when surrounded by trees, hearing or seeing birds, can inspire lots of the bird balances to pepper the flow, such as Bakasana (Crane) or Garudasana (Eagle).

You don't need to go on holiday, just moving your practice outside (to the garden, park or terrace), or waking up and really looking around and tuning in to what's going on outside can provide fresh inspiration for your practice.

Looking in

Like most people I've been using the special energy of the passing into the new year to cultivate an intention for my practice in 2017. Many people see the time as an opportunity to examine their life and make a resolution or several. It's often to do with fitness or diet, health or energy related. Sometimes it's a blanket change or lifestyle change; sometimes a series of little steps, or just one thing that could make the difference to how they will feel in 12 months' time. Often it is the little intentions that are the most far reaching, not to mention achievable.

Yoga studios are buzzing as students new and experienced alike come along with a fresh vigour and are committed to doing more yoga, more regularly. Yay, keep it up; it's great for us teachers ;) Some have a list of postures they want to master, finishing the primary or second series in Ashtanga, mastering a headstand, or developing their meditation practice... All noble challenges, if that's where you are at.

But while still in this cocoon of nurture, with friends and family around, and with the world in so much turmoil, it's been a chance to stop and appreciate how lucky I am. And yes that feeling of being loved and held makes me want to extend that feeling to all my students and beyond. Don't worry, I won't invade your space and hug you mid warrior ;)

If as yet, you are still cultivating the perfect resolution for your yoga practice this year, how about making a collective resolve to appreciate, or notice what we are good at.
That each time we get on the mat — every morning or the start of each class — to check in with the body and mind and notice what feels good about us; where we are feeling good, where we are feeling space... and then breathe from there, expand that feeling of spaciousness.

It's interesting to see how it differs each day. Spaciousness behind the heart, the feeling of breath in the belly, relaxed limbs, a clear head... And start from there. Try it. Start from the point of pleasure, rather than pain and see if it changes anything about the quality of your practice.

Make 2017 the year you notice what is good about your practice and yourself and then, keep it up! And yes, take up meditation if you don't already, it really helps you check in with your mind and body and to feel that space.
Good luck.  

Yoga is for life — not just for January!

According to published surveys of the British population, each New Year’s Eve, nineteen percent of Brits (that’s at least 9.5 million people and rising) vow to do more exercise and improve their fitness levels in the coming year. Added to that, about 6 million people decide they will take up a new hobby or learn a new skill. So, that’s why, come January, yoga studios up and down the country are swamped with newcomers! (And you are all most welcome!)

I do notice there is bit of a peak in numbers of new students at my classes in January, and then again in September (back to school mentality?), though often I can tell if a new student will accept the challenge and stay for a few classes, or run back to the sofa! (Or stay in bed an hour longer if it’s an early morning class!)

It would be ideal if having braved the first class or two, new students could keep up the habit and let yoga grow on them, or let their body grow to appreciate the benefits of classes — welcoming the extra space in the body and mind! Then at the end of 2016, they might be looking back amazed at the differences in their posture, breathing, health and general outlook as they have taken their lessons on board gradually over the months!

It can take a while to feel and observe the changes yoga makes, and it can take trying out a few classes and styles to find something you are truly comfortable with. I wasn’t at all enamoured with my first class. Lured there by the promise of drinks and supper afterwards, I found it a bit boring and the teacher a bit sharp. (To be fair, I did start with an intermediate group to be with my friend rather than the beginners!) That was about 25 years ago…. I stayed with that teacher and class for about three years, and then moved venues and teachers a couple of times before discovering Ashtanga. Since then I have experimented with styles, studios and teachers and there are some I adore and others which don’t gel as well for me. But I have learned that it is my practice, and my attitude to the class that will make it a good experience… or otherwise.

And if you are a seasoned yogi, don't allow yourself to be put out by the busier studios and increase in beginners at your regular class (you were new once!) just make space for them and if you have a momentary lapse in concentration on your practice, look up and you'll bound to notice a newbie or two copying your moves and aspiring to perfect their postures inspired by you!

Happy experimenting and discovering in 2016!

Festival yoga!

It used to be that music-loving yogis heading off to summer festivals would get up early (well, before 9.30am) and hunt for a bit of grass without tent pegs and the remains of last night's revelry, lay out their mat and practice a few sun salutations trying not to attract unwanted attention. Sometimes other festival goers would comment or exchange conspiratorial glances, some might even join in. Later as the sun went down, the search for a sacred patch of clear grass would be more challenging than an inverted locust pose.

Now, everything's changed. Yoga is as essential as the bands and hair braids at some festivals — or at least it truly adds to the experience. No longer do yogis have to furtively hunt for a little piece of peace, a whole tent has been set aside and lovingly decorated in readiness. Yoga classes are as much an attraction as the other indie tents drawing intrigued newcomers along, ready to go with the (vinyasa) flow and loosen up in the festival spirit.... well at some festivals it has!

I will be teaching free yoga for mums (parents) and babies at Somersault Festival in North Devon (23rd-27th July) just to prove that tots and festivals are a perfect match — and it's never too soon to try your first cat or at least ananda balasana (happy baby)! And on the Sunday I'll be helping teens find their inner warrior or uncover a chill-out zone of their own. There are plenty of other classes on offer, too. Of course you will need a ticket to the festival to access the classes, but look at it as a yoga retreat under canvas with music, gourmet campsite food and all the rest of the festival fun thrown in!

Some tips for festival yoga newbies.

Bring some suitable clothes — loose shorts, leggings and pyjama pants are ace... jeans and denim shorts aren't, because of the restricting fabric and the deep seams and zips will give you welts when you lie or sit on them. Ouch!

Try not to look around and compare yourself with people who effortlessly balance on one arm or take postures to the next stage — they have doubtless been practicing for years! Besides the whole point of yoga is to focus your attention within... Admittedly that can be hard when there is a sound system and comings and goings around the tent, plus that excited buzz of festivals, so then you get a chance to practice Pratyahara (withdrawal of the senses) so you take the focus within and concentrate on your breath and your body.

But don't switch off! You'll need to listen clearly to your teacher's instructions ... but more importantly, listen to your own body first and if a posture doesn't feel good, don't do it, or ask for advice on your alignment. You don't want your first taster of yoga to be your last, now do you?

Tell your instructor if you have injuries – and if you are a beginner. They can modify postures for you to keep you safe and enjoying the experience.

Introduce your kids to classes — it might turn out to be their best festival experience — and yours!

If you have tickets for Somersault — follow this link! http://store.somersaultfestival.com/wellbeing/wellbeing-enjoy-the-mat-with-your-family.html

And of course, you could always get a tent big enough to do some yoga inside ;)

10 uses for a yoga mat

Recently I turned up to teach a class and a student had a particularly sparkly mat.
"Ah, I mainly use it for sitting on while wrapping Christmas pressies," she explained, dusting off bits of glitter. "I thought I might bring it to yoga now!"

Which got me wondering what other yoga mats got up to when not providing a non-slip space to practice on. And if you are considering whether it's worthwhile investing in a mat of your own, take a look and see how versatile they can be!

1 (With thanks to my yoga student) to stop yourself spreading all over the room (and keep your papers, cellophane and sticky stuff contained) while wrapping presents.
2 Taking camping…
3 Spreading out for tots to sit on with a few toys.
4 Roll it up to place as a prop when you need something to lean on, say while
you are watching TV!  
5 To help you relax your shoulders and lit your spirits ...  Lie on the floor, place
the rolled mat under the centre of your back and breathe for a while.
6 To sit on while you picnic or to lay on in the sun (I know, not much of that around now) so…
7 Use it as padding under a rug for extra warmth in a cold home!!
8 Roll it up and place at the bottom of a door to cut draughts!
9 Use as a catwalk for kids to strut their stuff in dressing up games.
10 YOGA - even if studios have mats the bigger, busier studios particularly, may be sweaty and worn… nice to have your own rather than a damp one ;) And then you can always do some yoga at home!

Another brilliant use for a yoga mat ....
And if you do have an old or unwanted mat lying around, you can donate it to Crisis at Christmas. The charity sets up drop-in centres over the Christmas period offering food, warmth and entertainment for homeless people. They also organise yoga classes for homeless people at the centres — and that’s why they need your old mats! Find out more from http://www.yogaunited.co.uk/blog/general/crisis-christmas-need-old-yoga-mat/

What is it with the moon?

Friday 13th and a full moon — the omens were surely there! Halfway through the day one of my students emailed to say how sad she was to hear that a studio where I teach — and have been a member for many years—was shutting. Immediately. She’d really miss the classes. What a shock — I was reeling and sad because I will miss my friends and wonderful students so much, and also because no one had bothered to inform the freelancers working there, including me. Wow! Not sure if it was the news that may me feel so ungrounded. Or was it the full moon?

What is it about the full moon anyway? Some people find themselves full of boundless energy, others feel a little unbalanced, and others just heavy! Some people don’t notice anything at all. Maybe that’s because they are not used to closely watching their body? In the Ashtanga tradition, students don’t practice on the days of full moons or new moons. It’s a time to rest and observe the changes in the subtle energy in the body. What! Yes, I know… I was one of those yogis who’d turn up to my usual class and sigh heavily when told we would be doing a gentle yin practice instead of the full monty (aka the primary or secondary series)… Other students would roll their eyes with disgust when the poor teacher suggested we got bolsters and lay on our mats! Now I love the change of pace and chance to transform my body through passive release. (Though when I suggest a gentle approach in my classes on Moon days I am still met with fair few grimaces!)

Is there a reason for it? There’s a theory that because we yogis are just like other human people (in some respects!) we’re made up of 65 to 75 percent water, so the moon can have a gravitational affect on us, as it does with tides… so our energy peaks and wanes. The jury’s out on that one, but it is a nice connection to nature and a nice way to think about the peaks and dips in our energy levels.

I have a feeling I will be doing a few more days of grounding, calming practices before things get back to normal… 

New year, new yoga project!

Yay! At last the Secret Studio is open!

Especially for those who prefer smaller groups and tons of attention from their yoga teachers, here's a brand new welcoming, mellow yoga space. A max of five students ensures individual attention and classes geared to your needs.

Classes start 23rd January with separate beginners course, suitable for complete beginners or those who prefer a more gentle approach to their exercise! This will be followed by a more challenging class for yogis who want to take their yoga further. Mixed level classes
on Friday and Saturday mornings.

Restorative and pregnancy yoga
classes coming soon.

Learning from kids

Just started teaching Monday morning hatha flow classes at a wonderful new place on Newington Green, N16. Genius idea of yoga classes with a creche so mums — and dads or carers — can enjoy their yoga, get toned and calm their frazzled nerves while the tots have fun in the creche downstairs. And afterwards everyone enjoys cake! It can be so hard to find the time to go to class with little ones around and they don't always let you do your own practice at home!

Most of the tots are young and mums are keen to get back in shape, toning their abdominals and strengthening pelvic floor muscles, so forearm plank, vashistasana variations and surprisingly even navasana (boat pose) are great hits! Occasionally noise of gurgling drifts up from downstairs giving parents a chance to practice pratyhara — withdrawal of the senses, and learn to take their awareness within! Something we all probably need to practice!

Today when the little ones popped in, the mats were still out, they plonked themselves down, hips and spines beautifully aligned. One arced his upper back stretching into a perfect backbend, while a little girl sat down, picked up her toes and lifted up into a supta konasana — reclining angle pose still holding her toes — clearly wondering why her mum needed to work on those wide-legged postures! Even the tiniest tot held his feet and drew his knees into his armpits while relaxing on his back — classic ananda balasana or happy baby to you! It's almost as if they pop out with an inbuilt knowledge of yoga and spend the first few months demonstrating tricky poses with ease! If only we could keep that flexibility and ease of movement for life!

*Classes have taken a break for Summer! Back in September. Keep practising!