Yoga, Mindfulness and School kids

Tools for life should start at school - my findings

Today's papers (July 13th) have been reporting research declaring that mindfulness lessons are wasted on teens. "Giving teenagers mindfulness lessons at school to boost wellbeing is largely a waste of time, a major UK study has found" said the BBC and The Guardian ....

You may be aware that 85 UK schools have been offering teenage pupils mindfulness sessions as part of a trial to gauge whether it was worthwhile introducing it across the board, and so far sessions have been dismissed as ineffective by staff and 'boring' by kids interviewed. Although interestingly teachers found the mindfulness tools useful for their own wellbeing. That phrase Education is wasted on the young, springs to mind ;)

Well, I can't help wondering if it is how the  mindfulness sessions are offered and delivered. I have seen incredible results - witnessed and commented upon by staff. I truly believe that all children benefit from learning to move with awareness, paying attention to their breath, and finding tools to focus, calm themselves and help themselves relax. 

As a yoga teacher, for me mindfulness is part and parcel of what Yoga is – doing whatever you are doing with awareness, finding tools and techniques to help slow the breath, clear and calm the mind and help you focus. I do not teach mindfulness alone but it is of course always present in my classes.

As well as my adult /general population classes, I teach yoga sessions in inner city secondary schools as part of enrichment offerings, mainly for sixth formers. The pupils who sign up for classes choose to come - they could go to a range of other activities, so I am grateful that they do choose to come and keep it up and classes are busy. I have also taught weekly yoga sessions in primary schools, and some sessions for secondary school SEN students.

Of course every single pupil present doesn't stay mentally present for the duration of the class, and there are a fair amount of giggles and trying to put off their classmates, but there are amazingly points when everyone does the same thing - the posture, breathing exercise or sequence that I am teaching! There are times when everyone seems totally engaged and focused in that moment! 

We always start with pranayama - breathing exercises, helping the youngsters to observe, track and feel the breath in their bodies, not necessarily a complicated pranayama but it can be. There is always a detailed class plan, but it is a dynamic one, as you really have to be prepared to gauge the children's moods and make the most of them, move more to less, change pace and shift the energy as needed. 

I always find that getting the children to move through varied asana (poses) is important, some teens do not have any physical activities in their day and posture, digestion and general health can be affected just through that. Some of them moan and others love to try more challenging things and are very capable and encouraging to their peers. Some students are involved in other sports and like to find ways to release hamstrings, to avoid injuries in their chosen sport. They always love to hear why they are doing something, which again is a tool to help them pay closer attention and think what their body needs. K Pattabhi Jois, who developed and popularised the Ashtanga Vinyasa method of yoga in the 1940s (a dynamic, fairly challenging, strength building style originally developed for young boys) maintained that you can draw students in with movement closely linked to breathing and awareness, and then the other aspects of yoga would naturally fall in place. Personally, I think that almost everyone needs to move and release their limbs and stiffness before they can sit in quiet contemplation or even sit comfortably.

However, so many secondary school kids find it difficult to sleep and all seem to enjoy the Savasana, and guided relaxations. It can take a while to get everyone settled and then for many to stop fidgeting, looking around, annoying their neighbour or just moving, especially and understandably in classes for children with special education needs. At one recent SEN class, there were a couple of students who just could not settle for final relaxation, were out of sync with the rest of the class and as the allotted time was ending they all finally just stayed still and silent. As it was an SEN class I had school staff present and the lead teacher just looked around in amazement and you could feel the warmth of her smile. She just indicated that I could let it continue and the following session allocated even more time! It can really help when you are working with a good team. 

When I ask my six form students what they like the best or if there is anything they want to work on, do more of, they all beg for a longer Savansana! Many tell me they try a guided relaxation to calm themselves before an exam for when worried and use some of the techniques to help them sleep.

It's certainly not a huge investigative research, but I have seen positive changes within the room and cover the course and know there is something to be said for giving youngsters tools to calm themselves and assess their moods and stress levels, which they can take off the mat and into their lives. Helping them to pay attention to the breath can do that, how can that be a waste? 

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 on water

SUP Yoga (Yoga on a Stand-up Paddleboard) is one of my favourite things to do. Moving, sitting, breathing and meditating on a board on sparkly water is a truly special experience.

For me it really brings you back to the over-arching idea that every time you get on a mat, you come with a beginner's mindset. It should be fresh and new, and approached with a spirit of curiosity and exploration, whether it's your fifth or 500th yoga session. 

When you get on a paddleboard to do yoga, no matter how experienced you are, you are immediately reminded that it will be different today. Coordination and balance change daily – and perhaps you may be aware of that while practising on your yoga mat or with your feet on sand or grass, but you certainly will get a better grasp of your inner 'weather' and balance when you practise on a board. 

SUP Yoga is instantly humbling and great fun... it's hard not to smile broadly when you are out on water with birds, possibly fish all around, and the feel of breeze on your cheek as well as the gentle rocking or moving on the water (depending on whether you are on calm landlocked water or the sea). You genuinely feel at one with nature. 

It's a superb way to help improve focus, help you tune into your breath and like all yoga uplifts the mood. Those near North London can come and join me for sessions – 2025 sessions are underway! Join me Thursday evenings for Sunset yoga – 5.45 pm through May, moving to 6 pm June 12th, then 6.30pm by 26th of June. It's an amazing time and place to do yoga, breathe and meditate.

 

Book through the gorgeous Lucie Norris who set up SUP yoga sessions at the Reservoir a few years ago. Those familiar with the reservoir will know there are open water swimmers doing their thing – in a different area! When the water is warm you will not mind slipping in or may even be desperate to get in! But the aim is to keep you on your board ;) You do not need a wetsuit, regular yoga clothes, shorts or comfy togs are perfect, but make sure you bring warmer layers, a towel and clothes to change into in case!

To, ahem, whet your appetite.... this is what doing SUP yoga on the reservoir looks like:

Those near North London can come and join us for sessions 

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