 Last year was the trickiest yet. It was challenging, unpredictable, chaotic and emotional. On the days when events were heightened, I have never been more grateful for small acts of kindness. A smile in the street, and a warm conversation at the shop went a long way to helping my day feel better.
Kindness & yoga go a long way Kindness isn't enough but it goes a long, long way. Thankfully, I have yoga as my mainstay, which helps me start each day with a fresh outlook, a more relaxed body and nervous system to be able to cope as well as I can as challenges unfold. Remember knee slides? Kindness isn't enough to make you a good yoga teacher. It helps and is an essential quality really, but you also need developed skills and experience to help a broader range of people. Older bodies need more care and skill than the easy breezy 20 somethings who can still do knee slides (remember them! I can't even watch any longer). As we age we need extra levels of expertise to navigate all that we come with. Life accumulates and leaves its marks As life progresses, injuries have been accumulated and left their mark, life has left us highly strung, our day-to-day posture is becoming fixed in ways that reflect our lifestyles and lifes challenges, which are often sedentary or lack time and space to stretch and unwind enough. Skill & expertise at YogaSpace The standards of care, skill and expertise we have at YogaSpace are far beyond anywhere else in Bristol. Most of us have decades of experience. 3 of our teachers have been studying yoga and sharing their craft for 40+ years (each). Many of us took 3 or 4 years of extensive study to become yoga teachers, far beyond the typical 9-month (or even 1-month in many cases) 200 hour training popular today. I started practicing yoga 28 years ago and began my 4-year teacher training study 21 years ago. This means something. This gives experience to draw upon, gathered from the vast array of bodies and minds that I've worked with over the years. This all helps guide you into a fruitful yoga practice. Working with and around all that you come with to take yoga in a way that can work its wonders for you. Enjoy your yoga, with all that you come with.
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 It's been years since I was a smoker.
I really enjoyed it, but realised it wouldn't be easy to stop. Alan Carrs book, Quit Smoking offered an important stepping stone. The reframe it offers is that at first it feels like you are giving up something, that you are sacrificing your beloved cigarette and all that that comes with. But he turns it around. He invited me to see that rather giving something up, I was gaining freedom from something. I would be free from the need to have a cigarette in my hand, I would enjoy better health, fresher clothes and breath, and save money. The same net gain applies to the technique offered in this week's classes. It is a tiny yet powerful tweak to your practice that you can bring in at any time. It starts with just two breaths Between each yoga pose, completely stop, for two breaths. Leave the sweatshirt where it is, feel the rogue hair on your face but don't adjust it, and just stand and experience the moment - even if it is uncomfortable. An intentional pause. A hiatus from the constant movement and reactivity to impulses that arise in us all day long. These might be the only moments of stillness in your entire day. It has had a powerful effect on many of you. It can be a revelation I know, we come to yoga to move right? But... Some have felt relief, spaciousness, feeling more free once the option to adjust and lose the focus is contained. I'm sure others who didn't like it found it tricky or frustrating or uncomfortable, but it is interesting to try either way and something to practice. Stillness is underrated Unintentional moving expends energy and encourages us to be constantly distracted. At first it might feel like an effort not to move. Changing a long-time habit might meet resistance. But like Alan Carr, try flipping this on its head. Instead of seeing it as effort to remain still, see is as freedom from habits that might not be serving you well. Pointless? Try it anyway It starts with 2 small breaths, staying completely still after each pose. It might feel uncomfortable, unnatural, or even pointless. That is okay, try it anyway. Over time, it develops into being comfortable with stillness. And once you find that, the relief is immense and quite a revelation. Yoga is sometimes called a 'moving meditation' but in many ways, the moving aspects of yoga practice are the precursor to learning how to be still physically with ease, then mentally. The asanas (postures) prepare you, your body and your mind to feel more comfortable in finding stillness and calmness that can be taken into a more contemplative phase to your yoga journey and help find more space and ease in day-to-day life. Enjoy.  I went to an EPIC 3D movie last weekend and had a blast. It was loud, the seat vibrated, the screen was huge and absorbing and the story was fun, sad, exciting, dramatic.
It was almost completely absorbing (not quite, the 3D glasses were really heavy!). I sort of disappeared and got caught up in the story and had a great time. Disconnection from ourselves Disconnection from ourselves happens more when we are engaging in lots of busy, external activities. Work, looking after family and friends, engaging in entertainment (3D movies!) that take us out of ourselves. Arguably, modern life is more disconnected ever. Our lives are more and more mediated by screens and our entertainment is more passive, less sociable and less physical.  Why being good isn't the point
Someone mentioned to me this week that they used to be better at yoga than they are now. Do you ever think that you aren't very good at yoga? Notice self-judgement Perhaps we have judged our performance in a pose, or noticed that we weren't doing a pose for as long as someone next to us or that we should be better than we are. That we didn't sweat much or that we didn't try hard enough. The real measure These aren't the measures of being good at yoga.  Yesterday as I was cycling to the studio, a motorist wound down his window and said my bike light wasn't working. I was confused. My light was sitting on the front of my bike blinking brightly, my back light was doing the same. I carried on none the wiser, heckled for not being lit up enough amongst the array of lights on Gloucester Road. I can only think that with the other 10,000 lights on the street he didn't see them. They got lost in the noise.
The sensory stimulation is at its highest at this time of year (Christmas). Filled with optimism and hoping for joy, we are bombarded with jingly music and bright blinking lights. It is wonderful, and overwhelming. Try this mini-pause Taking regular breaks from it all is never more important than now. It is a wonderful time to take 5 minutes, dim the lights, light a candle and withdraw from the noise. Set up Turn off your phone, tell folks in your house your busy for 5 minutes, close the door to you bedroom  There is always a way to work with yoga postures, improve our breathing, and develop strength, stability, focus and calm. Sometimes it needs modified postures to access all the benefits. The challenges can still be found for engagement and progression, with the right support to help. Join Clara in January on Wednesdays at 1:30pm for a modified class to support those who have mobility issues, want a more gentle practice, or are recovering from illness. Everyone is welcome, young and old, experienced and beginners. Feel free to get in touch for more information. Look forward to seeing you there. From Jan 7th, 2026 1:30pm - 2:30pm Wednesdays   When we step on our yoga mat, we usually have multiple aims. Maintaining health We know we need to maintain our back health so that it isn't tweaky, or our knees need constant love (mine do). We might know that we need to unwind tension or relax our tight shoulders. We probably know that our nervous system is highly charged and could do with a reset, or that our energy is dissipated and needs refreshing. But at the same time as taking care of our bodies and minds, we are simultaneously stepping into a closer relationship with the present moment.  Why in modern-day Bristol would we want to recite a mantra that is thousands of years old in an ancient and rarely spoken language?
Recently we have been learning the 'Sarva santhi' mantra. It is beautiful, ancient and in Sanskrit, the oldest language in existence. With precise rules around pronounciation, letter differentiation, pause, and rhythm the traditional repetition has lasted through the ages. Reciting it links us into a tradition of invoking peace into minds and hearts so that we can embody and encourage it. The chant asks for peace at all levels of existence, internally within ourselves and externally in the environment around us. Easing back ache increases peace In our yoga practice, we could view what what we are doing as strengthening internal peace in our bodies, our breath and our minds.  Postures are amazing for helping us gain whole body strength, mobility and stability - physically, mentally, emotionally and beyond.
We can do the postures in a technical way, follow the instructions, and we will get lots of wonderful benefits. So why refine beyond this? What does that even mean? Going further Further doesn't mean more extreme or complicated movements or harder postures. That can miss opportunities for a different kind of depth. See if these steps seem familiar to you: We know it makes us feel better to get up and move. When we do yoga or exercise our mood shifts and we feel lighter and more energised. Even if dragging ourselves to do it is difficult, it is always worth it.
Science agrees! A recent research article in the journal of Depression and Anxiety shows how yoga is one of the top 3 modes, more than running or cycling, for improving depression. 109 minutes weekly dose It even says 109 minutes is the 'dose' needed each week. That equals a weekly class + 3x 16 minute home sessions. Or 2 weekly classes.  My dog was poorly last night and I'm soooo tired today.
Every 2 hours I had to get off the sofa bed downstairs and head into the garden to accompany my sorry looking pooch. No-one had fun. But my yoga practise this morning wasn't up for negotiation. I still stepped gently on to my mat. It was less demanding physically, responsive to what I encountered as I moved, fully present to the experience of a very different feeling body and mind. And it was completely refreshing and reviving, freeing up the achey-sofa-bed-back, and setting me up for the day. Refresh your attitude Taking yoga when you are injured, tired, or with a different frame of mind can give you a wonderfully new experience from the usual.  Stress makes life feel exciting, fun, exhilarating and provides opportunity for growth and challenge. Change is part of the fabric of our days. But change often doesn't go the way we would like it to. We have to face adversity, disappointment, frustration and loss.
"Yoga doesn't prevent stress ... but it strengthens our inner resources and enables us to develop a sort of cushion, an increased ability to withstand stress. It's like having a good shock absorber when driving a car on a bumpy road." TKV Desikachar  This is the time of year to start as you mean to go on. An opportunity for a fresh approach.
Set-up an Autumn routine that is going to serve you as well as possible. It won't happen by accident. Spend 10 minutes today seeing what you need in your life to nourish you to ensure you have a wonderful Autumn and show up in your life in the way you want to. Look at your habits Whether we need to look at our eating and drinking habits, social life, work, or yoga practice and health patterns - we all need to actively schedule in the things that will support us so that we can hold steady when busy-ness and challenges inevitably come along. Nourishment We need to nourish ourselves so that the demands of life aren't greater than what we have to offer. What nourishes you? It could be a wide range of things. Of course regular yoga, spending time with people that you enjoy, listening to music, hobbies that are fun or spark another aspect or yourself, nourishing foods and much needed rest and relaxation. Schedule them in This is a busy time of year so make sure you schedule in what you need, otherwise it will fall to the wayside and before you know it your life has been taken over. Get to your yoga practice at least every week, re-start your home practice try this starting point > to connect every day to the nourishing aspects yoga. Use your calendar (get a calendar!). And don't negotiate with yourself when it is time to do it. Just show up because you know it will nourish you at a deeper level in a way that only yoga can.  When life is busy and the summer activities eat up our time, its important to stay attuned to our inner world. To remain connected to the essence of what yoga means for us and to continue to reconnect to ourselves in a deeper way.
Tuning in to our neglected parts Arriving on our mat, tuning in to our breath, our feet, our spine, are all part of the process. When we first arrive we may feel all over the place, agitated, stiff, relieved that we can stop for a moment. The body, energy and nervous system take time to settle and quieten, the postures allow us to explore the neglected outer reaches of our limbs and trunk, to move and unblock us, to ease and balance us and feel more energised. And our mind expands internally rather than externally. We connect to the body and breath in a more attentive and attuned way, allowing it to be felt and experienced in a more subtle and inviting way. Feeling from the inside out. Enjoy your moments now, rather than videos later By prioritising time and attention in this more subtle way, you are remembering to slow down and attend to the important but often overlooked stuff. Learn to stay grounded, connected and rooted so that you can remember to enjoy your days moment-by-moment, rather than rushing through making memories and videos to enjoy later. "As trees move with the wind, your mind moves with your breath"
BKS Iyengar Let's breathe How many times have you found yourself holding your breath when you didn't mean to? When we are tense, concentrating or upset, it is super common to hold our breath. When we do this, we put our nervous system into a state of alert ready to respond to something unknown, create physical tensions and add to the turbulence in our minds. It is a very common habit and pattern in day to day life, and in our yoga practice, and one well worth working on to improve. Shifting this pattern can be a revelation. To discover a new, healthier, more spacious breathing and body patterns where we feel more relaxed, we have more vitality and energy, and we even sleep and digest better. Flowing breath in our postures and breathwork are key aspects to improving our physical and mental wellbeing. Plus the meditative focusing layer on the breath during practice can help calm the turbulence in the mind. All yoga teachers teach this differently, with more or less emphasis on breathing. Find what helps you and enjoy discovering a fuller, more spacious relaxed, strong and stable body, breath and mind.  It feels like so much is changing at the moment.
My kids are entering new stages of their lives, there is the usual flux of summer schedules with holidays and plans, alongside some class changes and new equipment coming to the studio In the midst of change, I love my morning routine that keeps me constant and on the front foot each day. What's your morning routine? Perhaps a shower, tea, check emails, breakfast, clean teeth, walk the dog.  Yoga is a balancing act of...
physicality (with kindness & ease) effort (without strain) ease & openess (with focus and stability) relaxation (without dullness) slowing (without stagnating) pace (without rushing) familiarity (without automation) attention (without hypervigilance) space (with focus) creativity (with boundaries and intention) flow (with precision) challenge (without grasping) intention (without rigidity) focus (without strain or judgement) joy (without desire) reward (with humility) gratitude (without bypassing) honesty (with compassion) gentleness (with vitality) acceptance (with perseverence) consistency (with flexibility) revelation (without delusion) serenity (with honesty) ... what are you juggling to feel balanced? In our life we are constantly fine tuning and balancing. Adjusting having too much or too little of something, or we're doing the wrong things. We are honing in on that sweet spot. Yoga offers us the opportunity to explore, refine and deepen our wellbeing and establish ourselves in the sweet spot of our lives, no matter what the world is hurling our way. Make it to your mat this week > Enjoy 🌞  By far the most common reason to do yoga in our recent survey responses, was for mental calm and clarity.
This was reported more often than any of the physical benefits (which of course are undeniable, as are all the other benefits that yoga can bring). Fitness and spiritual exploration and connection were also very popular reasons to come to a yoga class. Yoga is an all rounder, which is why it has stood the test of time. The fruits of our practice include physical, mental and spiritual aspects integrated into a beautiful sense of wholeness and vibrant serenity. The Mental Benefits are HUGE When we feel better mentally, then our mood is better, we enjoy life more, we show up in our relationships with our family, friends and at work better, and we are healthier in all aspects. Our diet is better, our sleep improves, we take better care of our self and everyone benefits. Improving our mental state is life changing. We experience everything through a more positive perspective. We get less caught up in the negative spirals and the over-thinking. We learn how to reset ourselves and get quicker at overcoming upsets and frustrations. Mental clarity and calm can be cultivated in only a short space of time once you know a few techniques to get you there, and you all you need to do it show up and do them. And brilliantly, the effects of yoga are reliable and accumulative. It works. A single class feels amazing and the after-glow mentally lasts way beyond the class. A regular weekly class builds up and accumulates over time. Your nervous system anticipates it so that the effects are present just because you anticipate your class, before you even get there. And the benefits last longer and are easier to bring to mind throughout the week. A daily practice of even just 10 minutes compounds this connection and calm even further. Cultivating a state of mind that becomes more integrated and reliable in daily life. A yoga retreat allows you to deepen your experience, take it to a new level and inspire how you practice when back in everyday life. Everything and everyone, including you, will benefit as a result.  How the hell did you do that?
There is a fun posture this term that has foxed a few people. It doesn't look like much. Some people can just do it. Others have a go and realise they have no idea how to do it, find it impossible, look perplexed and then try again. Welcome to the joy of yoga. It requires you to show up and playfully and curiously explore body, breath and mind and see what we discover along the way. The more open we are, the more rewarding it will be. Put the expectation and the judgement aside My top tip is to leave the judgement and expectation off the mat, and step into your practice with an open, curious, beginners mind. Enjoying the full physical embodiment needed to figure out a new body position, all the while being supported by conscious breath. Don't worry if you find it hard. Just this attitude of simply having a go, no matter the fruit of the effort, takes practice. Step beyond your comfort zone Postures like this can take us beyond our comfortable practice. We want both in our yoga, comfortable ease and also challenge, in equal measure. We want the comfortable, nourishing movements and breath to support and sustain us, ground us and rebalance where needed. But also invite along stimulating and curious aspects, revitalising our inner adventurer and challenging our pre-conceptions and habits. You can't think your way there You can't think your way into this. You need to become more aware and present of all the forces at play physically, mentally and emotionally, while embracing the challenge at all levels. Surprise yourself Keep trying new things - it is a valuable art that shouldn't be lost. And remember to look on the bright side - it doesn't matter if you manage it or not. If you can just do it physically, then the focus needs to shift to what your breath is doing. There is plenty to develop here which may be exactly what you need. Ask me if your not sure what I mean - the transformative power of breath could revolutionise your practice. And if you find it hard, there will be the reward of simply keeping on showing up and having a go and going beyond what you thought you could do. Let's do something that will surprise you.  This past weekend was our wonderful yoga retreat. We arrived with bright sunshine and were welcomed with heaps of elegance and charm and a fabulous country house and garden, and were greeted with freshly baked cake adorned with rose petals from the garden. Inspired by tortoises We stepped into the slow pace of life and enjoyed the roaming tortoises in the huge walled vegetable garden living their best life. There were fields of buttercups up the lane, sheep grazing down the lane, and very relaxed owners who indulged us with homemade cakes, fabulous vegetarian food, homemade apple juice and ice cream, all served on antique crockery.  Their slow-paced lifestyle and attitude was such a gift in helping us all to land and wind down. It was well deserved We were beautifully spoiled which was delightful and well deserved. We all had our own reasons for coming. Some of us needed some downtime from stress, some in need of space and time, healing, deep rest, others sought comtemplative time, to address aches and pains, or to have an experience of yoga that is beyond what we normally have time and space for.  Find your rhythm The yoga room was sunny and warm with character-filled paintings overseeing our practice and the gently ticking clock keeping rhythm for us. A rhythm that we all benefitted from tuning into and aligning with as we stepped out of the busy demands of our everyday lives.  Deeper dive into yoga experience We explored wonderful yoga practice. Morning yoga to energise and set us up for the day, evening meditations, and afternoon restorative sessions. Plus a workshop on Saturday where everyone came with their own curiosity, questions and we took a deep dive into new areas of yoga that were waiting to be discovered. Did you even know that tweaking 'how' we breath can have such a profound effect what we get from a yoga practice? Space for everyone Some took a lie down in the field of buttercups during a country walk, a swing on a tyre, a swim in the river, and there was lots of lounging around on the lawns or on the veranda with a good book.  Here are a few wonderful comments from the weekend: "Lovely environment and food, felt cared for and comfortable and so peaceful. Gorgeous." "The house and room are beautiful. Food delicious!" "Truly lovely and special." "Great to be able to explore things I've wondered about for years." "I feel inspired to learn more and carry on the journey." "Everything was offered gently ... and I tried different things I thought I couldn't do" "My back stopped hurting on day 1 and my cushion was no longer needed!" "10/10" I run yoga retreats regularly so please do join me on the next one as it is such a wonderful, valuable and fruitful way to spend a weekend. |
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The Courtyard Princes Place, Bishopston Just off Gloucester Road Bristol BS7 8NP |
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