Lockdown blues - the dance will go on

So many people are struggling right now, because of the Covid situation. I have just today had several conversations (all virtual) with students who are feeling low, lethargic or lost as in a fog. If you're in the northern hemisphere, add in the cold, wet, damp and darkness around and it makes it all the more miserable. The first lockdown, here in the UK, unbelievably almost an entire year ago, was at least novel; it was sunny, spring was happening, and we could get outside. We also had no idea of how long it would go on and the toll it would take in terms of lives lost, and the ongoing detrimental affects on jobs and mental, emotional as well as physical health. Yep, it's not been a good time for many people.

Anxiety is not surprisingly on the rise. The World Health Organisation, in 2020, said that one in 13 people worldwide are suffering from anxiety, and anxiety and depression often coexist.

Is there an end in sight? To the winter here, certainly. Snowdrops and shoots poking through the mud show that the next cycle of renewal is underway. Nature finds a way, the never ending cycle of death and rebirth goes on, and we can feel a turning. As for the epidemic, who can say, but vaccine programmes are underway. Being able to get out and meet people, friends, family will be amazing.

As for lifting our spirits, now? I can't just say, 'hey, do some yoga and everything will be fine'. Of course it won't, but moving the body is one of the recognised ways to alleviate anxiety and depression. (I'll come back to this!)

And here's a thing, like many of us, as a yoga teacher I find myself wondering if I should come across as endlessly upbeat to help foster that positivity that is so important in turning things around, Or, admit that it gets to us all, and you know, it's ok to say we feel down, acknowledging what's coming up for us, what we are feeling inside, is part of the healing process.

There are so many elements of yoga at play here. For one the Rasas - flavours, or tastes of life in the Tantric yoga tradition. There are 9 – joy, love, courage, peace, wonder, as well as anger, fear, disgust and sadness and together they weave a rich tapestry of life's experience. Rather than feeling overwhelmed by one particular emotion or flavour of life, we have to work out what we can take from it or at least accept it as part and parcel of who we are, in order to move on and appreciate the full beauty of our lives. 

The dance of Shiva

Remember we are dancers in the continual cosmic acts of creation and destruction. Which reminds us of the dance of Shiva - creating, sustaining – the balancing act – dissolving, concealing and revealing grace. Each cycle will surely end and a new beginning arise, and yes there is a lot of fog in the mix too. We have to learn to make it all part of the dance. And if we don't like the tune we are dancing to? 

Yoga tools

According to research there are tried and trusted ways that we can soothe our nervous system and help change the tune of the dance that we find ourselves in. Of course one of these includes music, or at least singing or chanting.

Ashley Turner, a yoga teacher and psychologist, points out that we can create our own cycles, often negative, interpreting feelings and events based on part experiences. We need to interrupt this pattern of negativity to change the cycle... and we can do this by toning the nerves that affect our nervous system (particularly the vagus nerve which is a conduit between the brain and the body's major organs) and so train the nerves to send good signals and positive vibes.

How?

1 Breathe - taking deep belly breaths, calms and tones the vagus nerve. You can simply place a hand on the belly and aa hand on the heart and concentrate on breathing between the two or just feeling the belly softly rise on the inhale and fall on the exhale.

2 Move the body - particularly through spinal flexion and extension and undulation  - such as seated spinal movements, or rolling cats  - arching and extending the spine on all 4s  

3 Chant - singing or chanting are exceptional ways to tone the vagus nerve – researchers at Harvard University recommend doing both – moving the spine and singing or chanting – before focussing on the breath.

Of course I'd add doing yoga even for 20 minutes at least 3 times a week (if you can't manage a daily commitment!) because you always feel better after yoga. Add in back bends, such as prone cobras and salabasana, and bridges to help lift the spirits and counter the continual forward bending particularly of this past essentially tech-communication driven year! And if you are up for it, why not add in Natajarasana – the lord of the dance pose, an uplifting standing backbend, with or with a belt or use of the wall.

Personally I have a strong meditation and gratitude practice. Sometimes it can be hard to find something to be cheerful and thankful for, but there's always something even if it's I'm alive, whoppee.

Below: Backbends, start small, and warm up the back chain of muscles with cat, cobra, and salabasana

Add lunges and variations

Keep hips forward and tone inner thighs -  

Keep neck long; try not to twist as you enter and exit posture.

SIT UP AND BREATHE

Breathe deeply
Are you breathing effectively? How do you know? Take a moment right now, to feel where your breath is in your body. Can you feel its movement at all? Chances are if you're working away, you will feel it in the front of the chest or throat area. Maybe some of you can direct the breath deep down to the lower belly. Yogis are used to the concept of belly breathing, and the full yogic breath expands into the lowest part of the belly, the side ribs and right up to the chest.



BUT can you feel the breath in the back body? That is the crucial part. We have more lung tissue at the back of the lungs and expanding the breath into the back body helps us to breathe deeper and, importantly, into the lowest part of the lungs. Breathing deeply and slowly brings more oxygen into the body, and calms the mind, helping you when you feel anxious, as many of us feel right now.  ALSO, breathing deeply into the back body really helps us with our posture. Breathing can shape our bodies, just as exercise can. And, improving your posture can help your breath.

Posture and Breath
Yoga and other exercise that address your posture can also help with your breathing. Hunching forward over computers, slouching on the sofa or over a table can create structural changes in our chest cavity making our chest cage smaller and less flexible and then we are less able to expand our breath fully. So it is a spiral. 

These changes can also occur over time, and through conditions such as thinning bones and osteoporosis, according to Harvard Medical school "This makes it harder for your chest to fully expand when you breathe and reduces the volume of air your lungs can hold. Your diaphragm, the muscle that supports breathing, also can weaken with age and prevent you from taking in full breaths." Apart from addressing posture (and eating a healthy diet) they also recommend addressing "exercises to raise your heart rate and makes you breathe harder ...can help improve lung capacity."

SIT UP AND BREATHE
SEAT: A simple breathing practice you can try anytime, right now:
Sit with a lengthened, upright spine. 
My favourite seated posture for this is kneeling.
You might need props between your knees and under your sitting bones if kneeling is uncomfortable. This is known as Vajrasana, thunderbolt pose. Your spine is tall like a thunderbolt. Vajra can also mean diamond.
 (If kneeling is not for you, sit on a chair, stool, cross-legged, whatever you like).

HANDS: As a lover of mudras (hand positions which help to focus the mind) I'll invite you to bring your hands into Vajarapradama mudra, which helps you to feel the expansion of breath into side and back body.
This is known as the mudra of unshakeable trust, helping us to develop self confidence and trust in ourselves and the universe. In the Buddhist tradition, it helps us to develop clarity and clears our energy body, reflecting the diamond connotations - we are clear and bright like a diamond.


Bring your hands together, palms facing you, in front of the heart. Interlace the four fingers gently and keep the thumbs separate pointing straight up to the sky. 

 
BREATHE:
Take your attention to your breath. Breathing in and out through the nose if you can. Let the shoulders soften, relax the face. Hold the hands a few centimetres away from your body in front of your heart. On an inhale, imagine you are gently pulling the fingers apart, but keep them softly interlaced. Feel the breath expanding into the sides and back of the chest cavity.
On an exhale, feel the contraction as your hands soften and everything draws back to the centre. You might feel your T-shirt suddenly feels looser. Feel the sitting bones and thighs release down as you drop the weight down into the Earth/your support.

Keep going.  Can you feel your upper back expand and move as you breathe a full 360 degrees around through the chest? I find it helpful to visualise wings expanding from the centre of the upper back (behind the heart area) as I inhale, gently drawing the fingers and hands away from each other (without letting go!), and a gathering in of the energy as I exhale,almost as if those wings were folding back in.

EXPERIMENT AND FEEL
You do not need to use the mudra. Try bringing your hands softly to the outer edges of your ribcage and feel the breath expanding into the hands as you inhale, widening across the back. Then feeling the breath and body recede on the exhale.

As you continue, you might notice your thoughts have stopped racing and you feel calmer, more relaxed ;)
You also might notice your inhales and exhales last a little longer. Simply focusing on lengthening the exhale is a valuable way of reducing anxiety, and that sense of being so busy you don't know where to start!
 

EQUAL BREATHING
Now you could try developing Sama vritti - Sama means equal, vritti is movement (of the mind or breath). So it is equal breathing.
Research has shown that breathing in and out for a count of 6 is the most effective ratio to equalise the sympathetic and parasympathetic systems and calm the nervous system, reducing stress. However, it may be hard to do, especially for those suffering from breathing difficulties and conditions*, such as asthma, or during pregnancy, so just notice the length of your inhale and exhale and maybe try to build up from breathing in for 3 and out for 3, then gradually increasing to 4, then 5 and six. Please stop if you feel tight-chested, dizzy or unwell  or struggle for breath. Do not force it!

Try to stay seated, watching the breath for a few minutes, as is comfortable, and then let go of the control of the breath and notice any affects. Has your breath deepened? How are your thought patterns and focus? Check in with your body emotionally.

*As always, you could check with your doctor if you do have any conditions

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

in rhythm with the seasons

In rhythm with the seasons

I often take my inspiration for my own practice and my classes from what's going on around... Sometimes World events, but more often the cycles of nature, seasons, and phases of the moon.
Right now, in the northern hemisphere, we're in the Imbolc time of the year, when the stirrings of spring are happening, often deep underground, so for me it feels right to honour those feelings in our own bodies and minds. Many of us have felt the need to stay huddled inside or under layers, feeling a little closed in, conserving energy and appreciating staying home. That can be a good thing, like nature we need to honour that need to hibernate and recharge our batteries! But sometimes it can make us a little lethargic and our bodies feel tight, closed off, perhaps even our minds and emotions, dwelling on ourselves...?!

Imbolc then, is a time to recognise the signs of life in our bodies, planting or nurturing the seeds of what will sprout later this year. Can you feel the turning point from dark winter to light? It's the perfect time to shine a light on your practices, both physically, easing those limbs into action, cultivating strong roots, and mentally, tuning in to your breath, taking time to create space in the mind to discover what you need.

What sort of practices?
Again, with the analogy of plants, simple grounding practices, attention to your foundations, toe exercises to awaken your feet, watching your standing and sitting posture, using blocks between thighs and hands - in utkatasana (chair pose) or tadasana (standing tall/mountain pose), and salabasana (prone lengthening/simple backbends) to cultivate that sense of hugging in to expand, alongside gliding, wriggling movements to plump up the fluids in the body.

Simple breath practices, such as watching the pauses between at the end of the inhale and exhale and welcoming the turning point of the breath. We need to let go for the next cycle to begin.

It's also a full moon this Sunday, and my favourite yoga practices are circular helping to lubricate and strengthen the joints.

Join me, or a yoga teacher near you, or just get moving, at home. Then when you come to stillness you will notice those signs of life inside!

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!

Finding balance in chaos

Yesterday, after teaching what I thought was a particularly chaotic mum and toddler yoga class, where half the mums took time out to feed babes or chat between themselves, while others tried keenly to enjoy their yoga with all the tots dancing and congregating around their mat, several of the mums said the sessions were the highlight of their week! One said it was the only thing that made her leave home in the cold and brave getting a bus with her toddler. It made me laugh out loud and realise just how much we see things through our own eyes and perspective. Of course the classes can never go as planned, life with a toddler is always chaotic, and full of the little unpredictable moments, generally initiated by the tots, that add colour to our existence and make us appreciate the nuances of life.

That has been one of my big goals for the year, to get out of my way, and leave space to let life reveal more, yet while there is freedom to explore, still remain clear and focused.

The eagle - celebrated in Garudasana, which I teach a lot in post natal and mums/toddler yoga – is an amazing creature on many levels. An eagle has incredible peripheral vision. When it flies high, it has about a 340-degree field of vision, yet it can hone in on one tiny thing, like a prospective snack, spotted more than 3 km away.

What a great asset, to be able to see the big picture, the whole world, yet hone in clearly on what's important.

The reason Garudasana is so good for us, and especially postnatal women, is that the standing balance with the arms and legs entwined encourages drawing into the mid-line, engaging the pelvic floor muscles and regaining internal strength and support. It is energising and uplifting, yet all the while we are drawing into the centre, finding inner strength and balance, we are spreading our wings to fly and broaden our horizons. Life is all about balance, and staying calm and focused in the midst of challenges, such as balancing on one leg in yoga with a tot climbing over or under you ;0