 This term of classes has flown by. Kids and those who work in education have been hard at it for 8 weeks and next week is half term. We've also done a lot with our yoga practice over the last 8 weeks. It is good to reflect on what we have been doing.
Each term always has challenges and discoveries to explore and new ways to help you feel more established in your practice. Whether you are a beginner or a seasoned practitioner. This term has built strength, technique, stability, insight and depth. Getting familiar with the posture set and breath, which in turn helps our focus and clarity of mind to become more tranquil. Physical development At one level, the poses have progressed to become either more adaptive or more demanding, and more precise as we get to grips with what we are doing. This term we have strengthened our backs, knees, core and hips in particular. At the start of term, each of us had to discover what was possible as a starting point. Gradually strength and stability are embodied and you to start to feel more spacious and confident in your practice (and throughout the rest of your day). Thank you for bearing with the challenge of locust pose over so many weeks! No-one's favourite I suspect. But it will have left us all with stronger posture and breath, and at less risk of injury going forwards. Hurrah and well done! Breath development At another level, our breath has developed. The exhalation has been encouraged to lengthen and become smoother, which in turn will calm the mind and nervous system. We've learnt a wonderful balancing pranayama technique and spent several weeks becoming more proficient. I often go to classes where pranayama is sprinkled in without much introduction and the technique and refinement leaves you hoping for the best. Once learned properly, the 'deer' hand mudra needed, the quality of inhale and exhale, and familiarity with the pattern alllow you to settle into a much more subtle practice. You need to get past the initial 'this is curious' stage of trying things, to allow these ancient techniques to become subtle, absorbing and thereby more effective at the rebalance, clarity and calm they can invoke. Calm, spacious presence We've all felt it. We can't really put a name to it. That wonderful quality that arises in moments during our practice, or at the end when we sit or lie down, or as we go back into the rest of our day feeling lighter and more open. What we cultivate during our practice is a connection to a quiet, calm space that is ever-present within us but that gets cluttered over by the day-to-day 'stuff'. This regular reconnection appreciates over time. It becomes easier to be calm and present, on and off the mat. It gradually gets to be our default setting as we go about our day. And ultimately helps us feel better about ourselves, our lives and cope with whatever comes our way. I hope you have enjoyed this term. As you know, each class is stand-alone too, but taken over the weeks you have experienced the progress and depth that can develop. As always, come and chat about anything that you find confusing. As teachers we are all here to help guide you towards the benefits, and help you overcome the obstacles that we all encounter along the way.
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 My family life with a teenage tearaway is hovering around Def Con 3. It can get pretty intense at times, but I'm riding the storm, parenting as best I know, and of course, am safe in the knowledge that it is only a 'phase' and will pass. Brilliantly though, this coming weekend I'm away immersing myself in yoga, handing over the reins to my partner. Every year me and about 100 other yoga teachers get together and share yoga workshops, practices, enjoy good company and good food. Early morning practices, in depth teachings, chanting together and enjoying the expertise and wisdom of some of the most senior teachers sharing yoga in the world today. Even the granddaughter of Krishnamacharya (the forefather of modern yoga), daughter of TKV Desikachar, is Zooming in to share yoga with us. Should I go? Absolutely. It's important. By committing to this time away, I'll return able to be a better parent / friend / spouse / person. I'm making time for myself to reconnect deeply to the yoga practice that sustains me every day and that I share with those around me. This weekend will help me show up for my son in the way that I need to, with patience and love while also holding firm boundaries and accountability. On a smaller scale, day-to-day, week-to-week, we are always faced with distractions interrupting our best-placed intentions to get to our yoga mat. Family demands, work emergencies, dark and rainy evenings, tiredness, etc. The list of potential hazzards on the way to our mat is long. Important or Urgent When I used to work in business, we used the Eisenhower Matrix. You took your To-Do list, and placed everything into a grid of four boxes. Each box has a title along the axis: Urgent, Important, Non-important, Not-urgent. Everything in the Important and Urgent box is prioritised to the top of what you need to do. It helps you weed out the Urgent stuff, the stuff that feels really pressing, but actually might not be as Important. It helps you prioritise wisely so that you ensure the Important things are attended to.  Yoga lands firmly in the Important box. Sometimes the Urgent stuff isn't as important and has to wait. Sometimes we leave getting to our mat until it is Urgent, instead of just Important. We wait until a health crisis, a burnout, anxiety overload, back pain, immobility, before we decide the time is right to get to yoga. Don't wait until it is Urgent Treat your yoga practice as Important now, don't wait until you have an Urgent health crisis. Yoga, alongside good sleep and nutrition are our foundation. They support us in our daily life so that literally everything feels easier and less urgent. And it even helps you enjoy the turmoil along the way. Luckily the penny dropped right away with me that yoga was something I needed to prioritise. That this is what I needed to do to improve pretty much every aspect of my life. I immediately felt less stressed and tired. Literally by the end of my first 20 minute practice I felt like a weight had lifted from my body, from my mind and from my sense of wellbeing. I knew I needed to keep doing this regularly to top up these effects and I've never looked back. What else do you put in your calendar that helps you feel better, find more space and freedom in body and mind, and helps everyone around you? I practise yoga every morning before I come down and breakfast with the kids for exactly this reason. It enables me to bring more vitality and a better mood to the table, which helps my day, their day, and get us off to a good start. They are teens so they need all the good vibes they can get or it can be a rocky ride.  Finding the right practise, the right level of effort and ease, the right intensity and relaxation is hard to find these days. There is a lot of power yoga that is fast and vigorous, heated to intensify the experience, skipping through poses with barely a chance to catch your breath.
But there is also what we offer at YogaSpace ... there is a quietness to what we teach, it is challenging but gentle, understated but highly effective and brilliantly accessible. It can take getting used to but brings all the benefits that yoga has to offer. Add slow breath and focus to any posture and you'll discover a new way to practise. It can take time to get it to feel familiar, to get comfortable and to learn the skills of effective practise, but that is why it is called practise. The penny might not drop right away, it might not feel like the workout you thought you needed, but you'll soon find your way with it. Along with our group classes that we offer, there are some in-depth workshops coming up that will help kick start and develop your practise in a way that only small group guidance can.  Yoga is great for improving our health and wellbeing. A well trained teacher will ensure that the class is safe and suitable for all participants. But yoga injuries do happen, and here are my top tips to ensure your yoga practice remains safe and enjoyable.
1) Listen to your body Yoga shouldn’t hurt. If it doesn't feel right, or your starting to feel strain in a vulnerable part of the body (e.g your knees, neck or lower back) then ease off and take a breather. Your body is yours so take care of it and work within safe limits, especially while you are getting started. 2) Start gently and build it up Don't go to your first class expecting to do everything. Whether you are seeking physical strength or improved breathing, connecting with yourself, focus, or relieving stress, there is no magic wand or quick fix to achieve these aims. Incremental changes will happen, and allowing yourself time to add challenges and layers of technique as you get used to the practices will bring the most benefit. Everyone has limitations, so be gentle with yourself and don’t be tempted to push it too soon. 3) Regular practice If you drop in to a class from time to time, your body will always be starting from the beginning and if there are any vulnerabilities, they are more likely to flare up. Regular practice will allow you to develop strength and stamina so that you can then further your practice. If issues or niggling pains do start to emerge, you'll have time to understand what triggers them and find ways around them. 4) Talk to your teacher Your teacher should be well-trained in a wide-range of injuries and ways to adapt the postures and techniques to suit you. Not all yoga teachers have this training (especially is they took their training over just a few weeks or months where they may only have covered postures, choreography and basic anatomy). Make sure your teacher understands any injuries or past vulnerabilities that you have so they can suggest alternatives or adaptations. You need to take some responsibility here and pro-actively talk to your teacher to ensure they can support you. 5) Yoga should never hurt Worth saying twice. Really. If it hurts, your body isn’t ready to go that deeply into it so ease off. Yoga classes aren’t (or shouldn’t be) competitive. Just because your neighbour on the mat next to you can do it, it doesn’t mean you should be able to. The class is there to benefit you, and every body in the class is different. So do things that will be helpful and have the wisdom and patience to know when to rest and wait for the next pose. Enjoy safe yoga practice and you will reap the rewards for years to come!  About 3 or 4 months ago a woman in her late forties joined my class who had been diagnosed with high blood pressure. She wanted to know if yoga would help and was willing to give yoga a try. She came every week, almost without fail, and enjoyed the classes.
We took it gently at first, modifying postures where needed, ensuring that the practice was safe and giving her body time to get used to moving in new ways. After some practice, she took well to the ujjayi breathing, and even came to a weekend workshop to explore taking yoga further. I had a wonderful email from her this week saying she has had her high blood pressure re-tested and it is back to normal and she credits the yoga practice for this. However let's give the credit right back to her. She was motivated to do something positive to help herself with her health situation. She was ready to make changes to her lifestyle that were contributing factors to her high blood pressure (high stress and lack of exercise). She stuck with it, even though at first she saw no tangible improvement in her blood-pressure and asked how long it would take for the yoga to 'work'. She helped her health situation for herself and she now has her own reward. All of us have this ability within us to help ourselves and I'm inspired by students who come and practice the yoga teachings in their own way for their own aims. It does take perseverance; it isn't overnight. Often when we arrive at a class we are looking to improve imbalances or issues that have crept up over years or decades, and these won't be changed in a few sessions. But hopefully by finding a yoga practice that you enjoy you will enable the improvements to come. Another woman in her early thirties came to my class in December. She was a British Athlete, a snowboarder, who had suffered a serious concussion and was unable to continue her rigorous slope and gym training. With frequent, regular yoga practice, she was able to continue her physical training in a way that adapted itself to her injury. She found a sense of peace of mind and confidence. Then in February she went on to win Britain's first Olympic medal on snow. Well done Jenny Jones! Yoga is adaptable to any injury, illness or health situation. When skillfully applied, it can be a great support and help you pave your way to improvements. The tools are varied and some may be more appropriate than others - bodywork, breathwork, meditation. No matter what your situation there will be something you can do to get started. Please get in touch to find out more or read more about yoga therapy here. Back to YogaSpace homepage  An article published in the British Medical Journal in October has confirmed what I anecdotally hear from students - that mild to moderate back ache is helped by yoga. Great that there is now some medical research to provide evidence.
Interestingly the scientific yoga study, taken over 12 weeks, acknowledged that it takes a few weeks for the improvements to really settle, but that staying with it helps. The style of yoga used in the research was viniyoga, which is what I teach. Another article last month also noted how yoga performed better than physiotherapy on back ache (I suspect because yoga is engaging and enjoyable so you are more likely to do it and stay with it to gain the benefits!). All good evidence to encourage those with back ache to take up yoga practice anyway. http://besthealth.bmj.com/x/news/658800/news-item.html http://bjsm.bmj.com/content/44/Suppl_1/i70.2.abstract Back to YogaSpace homepage |
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