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YOGA: A SURVIVAL GUIDE FOR 2023 My first yoga class — yes, you can do it!

OM MEETS:

cover model Liz Underwood

Colour therapy to enhance your yoga practice and your life

https://www.yogamatters.com

OM Magazine Issue 137, January 2023 Published by:

Prime Impact 4 Nags Corner, Wiston Road, Nayland, CO6 4LT Tel: 44 (0) 1787 224040 [email protected] ommagazine.com

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Publishing Director: Keith Coomber Managing Director: Julie Saunders Licensing: Bruce Sawford 44 (0) 1280 860185 [email protected] Accounts: Yolande Arnold The Publisher accepts no responsibility in respect of advertisements appearing in the magazine and the opinions expressed in editorial material or otherwise do not neccessarily represent the views of the Publisher. The Publisher cannot accept liability for any loss arising from the later appearance or non publication of any advertisement. Information about products and services featured within the editorial content does not imply an endorsement by OM Magazine. OM Magazine is not intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified therapist, nutritionist or dietician. Always consult your doctor before undertaking any exercise programme.

Welcome

Welcome to our January 2023 issue. It’s a new year and a new start and if you’re just finding your feet in the world of yoga or simply looking to live a healthier lifestyle, then you’re in the right place. Here at OM, we’ll be your cheerleader throughout the year, with insight and inspiration galore as you upgrade your life, both on and off the mat. You’ll find top tips from the world’s best yoga teachers and other experts on everything from how to perfect your downward dog to clean cooking at home. You’ll also discover some of yoga’s deeper meanings, with spiritual wisdom drawn from the ages applied in a practical, everyday way. We want to make yoga accessible to all, so that means keeping it real and relevant to the modern era. But there’s no doubt about yoga’s transformational power, something that hasn’t changed through the centuries. That doesn’t mean you need to make big changes as you get started. Most yoga teachers will tell you that results are achieved through consistency, doing the small things often, rather than the spectacular once in a while. Just five minutes can be enough sometimes, especially right at the start or when you’re feeling a bit stressed. And if you’re struggling for motivation, or just can’t get going, remember this: action creates motivation. The motivation often comes at the end of the workout; you’ve just got to start! That means simply get on your mat and let the magic unfold. Do keep in touch with your letters and photos, whether you’re starting out or an experienced practitioner. We always love hearing from readers with all your amazing stories and incredible energy. Let’s travel this amazing yoga journey together this year. We’re rooting for you!

Every effort is made to ensure that all advertising is derived from reputable sources. OM Magazine cannot, however, accept responsibility for transactions between readers and advertisers.

On the cover: Model: Liz Underwood intelligent-movement.co.uk Photographer: Camila Clark ilaphotography.co.uk

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OM in 30 seconds Happy New Year, folks! Inside OM this month, we’ve dedicated 14 pages on how to build a happier, healthier you in 2023. Build inner strength and resilience through yoga, fitness and healthy eating…and enjoy your best-ever year yet! New Year, Stronger You, Page 48

Special Report: New Year New You

New Year

Stronger You The health and happiness of your future life starts today. Let’s make it happen

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January is a great time for nurturing positive new habits, so we’re including a special report on all things self-care this month. Looking after number one should form a part of any health and fitness plan, and is essential to thrive in this frantic, modern world. Self-Care Special Report, Page 66

amputee yoga

teacher

After losing her right leg in the 2004 tsunami in southeast Asia, Fiona Callanan has tapped her inner strength and resilience through Rocket Yoga. When life gets challenging, she says, face your fears and embrace it...because you might just surprise yourself

F

iona Callanan made a positive choice to live her life to the full aged 27, after being hit by the 2004 tsunami. Now 45, a mother of two, international lawyer, public speaker and yoga teacher for Pure Yoga in Hong Kong, her story is inspirational. In her legal career she has worked in London, Hong Kong and Singapore for major organisations including Barclays, Bank of America and now at McKinsey & Company. This is her story in her words: “When I was 27 my life was amazing. I was about a year into my first proper job as a lawyer in a top London law firm and I'd been sent to Bangkok for a few months as part of my training. I loved it. I was doing the job that I wanted to do, living in a five-star hotel, meeting people from all over the world, learning about a brandnew culture and eating good food. Then the tsunami hit. I was lucky to survive but I lost my leg. A few weeks later back in London I wished I had my old

The Self-Care Club

Join the club: cultivating self-kindness, nurturing self-talk and putting self-care on top of our priorities list, as we learn the importance of caring for ourselves, as well as each other

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Prosthetic limb

I originally had visions of getting a new prosthetic leg, slipping it on like Cinderella and running off into the sunset doing a few marathons and never having to go back to the hospital. The reality was slightly different from that and it was hard going initially. I always remember how fortunate I was during and after the tsunami. Had any small thing been different I wouldn’t have survived. I make regular visits to the UK to visit my prosthetist at Pace Rehabilitation who are experts in treating people who have sustained lower limb trauma. Their sessions have been invaluable to my rehabilitation.

life. I wanted to be a ‘normal’ 27-year-old lawyer jumping out of bed in the morning running to the tube station ready for a full day at work, but my new reality was very different. I’d often wake up from a long sleep, completely forget that I didn't have a lower right leg, go to jump out of bed, fall on the floor, stump first, and be in a lot of pain. At the hospital they gave me a wheelchair to help me get around but I wanted more freedom and independence so I began to use crutches, which weren’t ideal, but they helped.

My yoga journey

I tried my first real yoga class in Hong Kong in 2014. It helped my stress levels, which were pretty high looking after two small children and doing a full-on job, and so I carried on with the practice once a week. At the beginning, the leg situation was a great help to my yoga in lots of ways. I would see all these fit, flexible people doing things that seemed impossible, but never thought to compare myself to them or try to compete because I just thought it wouldn’t be possible to do any of it with an amputation. And then, one day, I had a feeling that I would be able to do a pose I had previously completely dismissed.

“My Rocket Yoga practice has helped me with my own healing and rehabilitation immensely and I am incredibly grateful to now be able to share it with others.”

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If you face a challenge you can deal with it, even if you have to do it in a bit of a roundabout way. Face your fears and push yourself because you might just surprise yourself.”

I tried and did it! I was elated and a bit shocked that my body was clearly capable of doing so much more than my mind ever thought it could. That was the day yoga hooked me. I’ve been practicing Rocket Yoga for two years mostly with Marcus Veda and Hannah Whittingham in London. I love it because it’s lots of fun, a strong practice, so a good workout, and because it has loads of upside-down stuff and arm balances in it, it makes me feel like I can fly! But I also love it because it’s very accessible. The essence of the Rocket practice is choice. It’s about learning to understand how you are energetically and physically feeling in the moment, and then giving you the power to decide which direction to take your practice in. It also has a strong focus on the breath. In fact, I teach and practice to music that is specially mixed at a set tempo which we match our breath to. And the way we breathe is designed to activate the

parasympathetic nervous system – the neurological function that relaxes and rests us, all while we are pushing ourselves pretty hard physically. The combination is magical. And it also includes all of the elements of a trauma-informed yoga practice. A somatic way for us to release the trauma in our bodies and minds. Both consciously and subconsciously. My Rocket Yoga practice has helped me with my own healing and rehabilitation immensely and I am incredibly grateful to now be able to share it with others, as a tool that they too can use to help themselves to live full, rewarding, and peaceful lives.I’m also deeply grateful to my foundational yoga teachers, Patrick Creelman, Rinat Perlman, and Jason Crandell. My advice to anyone who has lost a limb is to keep embracing the challenges you’ll come across and keep going! That is what has made me a better and stronger person. If you face a challenge you can deal with it, even if you have to do it in a bit of a roundabout way. Face your fears and push yourself out of your comfort zone because you might just surprise yourself.” Follow Fiona Callanan on Instagram @bionic_rocket_woman and Pace Rehabilitation @pacerehab

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New Year

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£800!

JANUARY 2023 – £5.99

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14-page special report

YOGA: A SURVIVAL GUIDE FOR 2023 My first yoga class — yes, you can do it!

OM MEETS:

cover model Liz Underwood

4

Colour therapy

to enhance your yoga practice and your life

Victoria is a specialist children’s yoga teacher, experienced classroom teacher and founder of The Inner Child Yoga School. It’s her mission to share the benefits of yoga with all children. She has online programmes for children and schools and a variety of free resources to help parents and teachers share yoga and mindfulness with children. Find resources and more information at: innerchildyogaschool.com or connect on social media @inner_child_ yoga_school 

Lee Hawker-Lecesne

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Th e

Victoria Tso

 Special Report

After losing a leg in the 2004 tsunami in south-east Asia, Fiona Callanan bounced back with the aid of yoga. When life gets challenging, she says, face your fears and embrace it, because you might just surprise yourself! The Amputee Yoga Teacher, Page 106

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Contributors

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Lee is lead therapist and addiction counsellor at The Cabin (thecabin.com), where he has worked since 2012. He has over 15 years’ experience in his field and has in-depth training in a broad range of clinical psychological interventions in the treatment of addiction, dual diagnosis, and trauma. Lee has worked in a range of national and international therapeutic settings, both public and private, and has delivered high quality substance misuse treatment and trauma therapy for both charitable organisations and private facilities.

Grace McGeehan

Grace is a yoga teacher and hypnotherapist. Her wellness business has been running since 2016, starting out as a yoga teacher after training in Costa Rica and then transitioning into the world of therapy, integrating the mind and body to guide people through a transformational, healing journey. She offers a variety of unique offerings to help clients unblock what is holding them back, teaching fun, free and intuitive yoga and delivering empowering, revelational 1-1 therapy sessions, hosting workshops and retreats. Visit: gracemcgeehan.com

Regular contributors:

Claudia Brown, Paula Hines, Victoria Jackson, Lauren Bloxham, Lydia Kimmerling, Kiki Morriss, Sue Pugh

Words of wisdom

“It is never too late to be what you might have been.”

George Eliot

https://xlear.com/science

https://xlear.com

January 2023

Contents

Cover Story

OM Regulars

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3 Editor’s Letter 4 Contributors 8 My Secret Place 10 Letters 13 Living The Teachings: Sankalpa 14 Yoga Changed My Life 15 Sleep Health Fixes 16 The Happiness Explorer 18 Amazing Spaces: Thaxted Yoga 20 OM Loves: Beautiful Things For Beautiful People 22 Yoga Fashion: Olra Activewear 26 Planet Yoga 105 OM Books: Great Yoga Reads 108 Yoga Is For Every Body: Your Photos. Your Community 114 OM Lite: My First Yoga Class

OM Body

50 6

22

28 Yoga At Home: Working Towards Pincha Mayurasana 32 360° Yoga: OM’s Anatomy Academy 34 OM Meets: Liz Underwood 38 Yoga: A Survival Guide For 2023 40 The Power The Breath: To Improve Your Life 43 Building A Better And Stronger Lower Back 46 Yoga For Menopause & Perimenopause 50 52 54 56 58 59 60

New Year, New You: Special Report

New Year, Strongest You: Building A Better You A Beginner’s Guide To Strength Training Beyond Detox: How To Get Back On Track The Dopamine Detox: The Joy Of Doing Nothing New Year, New Yoga: Gorgeous Goodies Soup Cleanse: Clean Up Your Act Stone Cold Sober Festival: Summer Fun

OMFM

63 Man On The Mat: Vasisthasana (Side Plank) Pose 64 Mental Fitness: With Mindfulness & Meditation

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68 70 72 74 76 78 79

Self-Care: Special Report

Yoga, Self-Care & Me: Esther Marie 7 Essential Self-Care Tips Manifestation, Meditation & Mindfulness Worry, Be Gone: Calm A Troubled Mind Self-Nurturing For The Whole Family Savasana: The Hardest Yoga Pose Satisfy Your Soul: Self-Care Essentials

OM Mind

80 Subtle Intention, Sustainable Change

OM Spirit

82 Look Into The Light: Trataka & Ceromancy 84 Colour Therapy: To Enhance Your Life

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86 87 90 92

OM Living

Eat Drink Yoga: Healthy Living Goodies Let’s Go Vegan: Plant-Based Recipe Ideas Nutrition Zone: Health Food Trends 2023 Seeking Balance With Mushrooms

OM Family

94 Focus-Finding Flow For Children & Parents

Teacher Zone

99 My Yoga Biz: Louise Walker 100 Different Is Good: Anatomical Variations 102 Yoga Therapy For Motor Neurone Disease 103 Tackling Trauma: A Yogic Approach 104 Teachers’ Tales: Honhouring Your Threshold

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OM Actions

106 The Amputee Yoga Teacher: Fiona Callanan

OM Travel

110 11 Incredible Places To Meditate In Britain 12 Competition: Win A Soo Yoga Goodies Bundle 42 Subscriptions: Join The OM Community Now

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My secret place Yogi: Holly Crosland

Photographer: Adam Flanagan Location: Dovestone Reservoir in the Peak District, UK The photo shows yogini Holly Crosland in England’s beautiful Peak District region. It’s an area she knows well. “We’ve been going on monthly hikes for the past couple of years, heading to locations all over the Peak District and in the Yorkshire Dales — perfect weekend activity to get away from the busy concrete jungles we find ourselves in,” she tells OM. It’s a great image for those dreaming of summer days in 2023. “The Dovestone hike was the first true summer day of last year and was packed with amazing views and sights for days. Fully recommend it for a weekend break from the city — and perfect to sneak in a bit of yoga and photography along the way! One of the most scenic hikes we’ve done so far.” 

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om beginnings

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N@maste Love OM magazine and want to tell the world? Here’s your chance

Sober yoga girl

WIN!

A 12-month subscription to Soo Yoga & goodies bundle - worth £800!

New Year

STRONGER YOU Elevate your existence

JANUARY 2023 – £5.99

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14-page special report

YOGA: A SURVIVAL GUIDE FOR 2023 My first yoga class — yes, you can do it!

OM MEETS:

cover model Liz Underwood

Colour therapy to enhance your yoga practice and your life

I really enjoyed your interview with Alexandra McRobert aka Sober Yoga Girl in your December issue. It came just at the right time as I’m looking to give up (or at least moderate) my own drinking this year. The idea that spiritual wellbeing is also a key part of the solution to breaking the cycle of addiction, which many people get from their yoga practice, was really great to read. It’s time for me to become a retired party girl too! Kelly, by email om body

Love the show

I was so impressed with my first visit to the OM Yoga Show at Alexandra Palace in October. Great venue, brilliant bite-size yoga classes and talks, and a good range of exhibitors. My priority was to subscribe to OM magazine at the show and I received a lovely goodie bag! I was also thrilled to win a competition with one of the exhibitors…thank you so much Caroline Garland at Yogamoves4kids! I have won a training course to teach yoga to children; it's a perfect prize as I am a trained primary school teacher, as well as yoga teacher, and now I'll be able to bring yoga into schools! Jennifer, by email

OM meets...

ERT ALEXANDRA McROB

to yoga teacher, ies looming, OM chats on and New Year festivit McRobert (aka Sober Yoga Girl) who’s With the Christmas Alexandra retired partner girl, quit drinking entrepreneur and a mission to help women

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Don’t forget: the OM Yoga Show will be taking place again this year at Alexandra Palace in London from 13-15th October, 2023. Visit: omyogashow.com

Keep in touch OM Letters, Prime Impact Events & Media, 1 Nags Corner, Nayland, Essex, CO6 4LT [email protected] facebook.com/ommagazine twitter.com/OMYogaMagazine instagram.com/omyogamagazine

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Calm by candlelight

Your article on getting started in meditation with a simple candle-gazing practice was just what I needed. Although I’ve long enjoyed a physical yoga practice, meditation does not come easy for me (I’m sure I’m not the only one with a busy mind!), but your article was a good prompt to get back to basics and try again with this beautiful and simple practice that’s so ideal for the dark, winter nights. Lisa, by email

https://paradisplage.com

Competition

WIN

A 12-month subscription to Soo Yoga UK & goodies bundle — worth £800

This month, we’ve teamed up with Soo Yoga UK to offer one lucky reader the ultimate yoga and wellness bundle. The prize winner will receive a 12-month subscription to the SooYoga UK app library, an online private lesson with Soo Yoga founder and former Strictly Come Dancing pro, Kristina Rihanoff, plus a fantastic bundle of Soo Yoga goodies.

To enter visit: ommagazine.com/SooYoga PRIZE INCLUDES: • 12-month subscription to Soo Yoga UK video library with 120 fitness, yoga, pilates and meditation classes conveniently at your fingertips via the Soo Yoga app (available via the Google Android & Apple App stores). • A private lesson with sooyoga.com founder, Yoga Alliance UK senior yoga teacher and former Strictly Come Dancing pro, 12

Kristina Rihanoff. • Soo Yoga premium eco-friendly yoga merchandise: yoga mat, yoga towel, block, belt and yoga wheel. • Total value of this unique package is worth over £800! • Discover more about Soo Yoga at: sooyoga.com TERMS & CONDITIONS: Closing date for entries: 18th January 2023

Living the teachings —

understanding yoga’s everyday spiritual meanings

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SET YOUR SANKALPA

s we welcome in 2023, ask yourself: What is my longterm vision? Or: What would it actually feel like to be at home in my body? The next question is: What changes need to happen to move from your current state towards your desired future? Sankalpas are special new year’s resolutions, resolves or intentions, according to Julie Lusk, a yoga and stress expert and author; they are a sacred vow or pledge you make in support of your highest good. It is important you choose your new sankalpa carefully and that you opt for something that has real meaning and significance for you. If your sankalpa has “I should” in it, or if it is more about doing something to help or please others, it is likely to fail. Your sankalpa should be brief and you should state it sincerely and in the present tense. It should also be positive. For example: “I can choose to live a more peaceful life”, or “I do have the strength to get through this.” If you know deep down that changes really are needed in your life in order to be healthier, find peace or live your truth, then you may need to set a bigger vision for yourself. This can then be broken down into smaller goals that are more achievable. Reiki precepts are similar to the yamas and niyamas and provide excellent examples of how to break down your big vision into smaller steps. They remind us to face our challenges one day at a time, helping to make

things more achievable: Just for today, I will not worry. Just for today, I will not be angry. Just for today, I will be grateful. Just for today, I will do my work honestly. Just for today, I will be kind to every living thing. So, state “Just for today, I will…” When working towards your big vision, you are then much more likely to succeed and stay with it. Journaling may also help to embed this determination and turn your sankalpa into reality. You need to state your sankalpa often, certainly each time you practice yoga, and especially when in a relaxed state such as during savasana. When you are in a relaxed state your unconscious mind can help you to create helpful thoughts and behaviours that provide the best conditions for positive change and steps towards your big vision, whatever it may be. In my experience, it is also nice to take your focus to your sankalpa as you drop off to sleep and as soon as you wake the following day. If you have chosen your sankalpa well and it is something you are passionate about, stay with it and believe things will unfold in a way that will serve your highest good. Sense its wisdom, follow your intuition, do not give up. Sue Pugh is a yoga teacher and founder of vitabonayoga.com and yogainspecialplaces.com

https://fireandbliss.co.uk

om beginnings

Yoga helped Katie Brown navigate the stresses of working on a daily newspaper and the trials of motherhood. Now she’s sharing the magic with others practice helps me to feel centred and replenishes my energy levels when I feel depleted. 

Name: Katie Brown Age: 52 Occupation: Yoga teacher and author Yoga years: 23

Favourite yoga haunts?

The best place to practice is in nature! Anywhere you can feel your feet on the earth and breathe in fresh air. A view of the sea or trees is an added bonus.  

Why did you start yoga?

As a teenager, I found a book called Everyday Yoga – and I loved it! I enjoyed the exercises and found the breathing practices helped with exams. So when I started work as a journalist on a newspaper I attended classes as they were a great way to cope with deadlines and stress. The more yoga I did, the more I wanted to learn. I did some overseas travel and in 1999, I left my home in London to emigrate to Australia. I then enrolled in a year-long Yoga Diploma course. At the time (like many teachers) I didn’t actually intend to teach, but after graduating I had an opportunity to do so…and so I took it! It’s kind of weaved its way into every facet of my life now.  

How has yoga changed your life?

For me, having a restorative yoga practice and doing regular guided relaxations were my lifeline when I became a mum. At the time, my own mum had only recently passed away, I’d also lost my career job. I was finding it totally life-changing being a mother and I developed postnatal anxiety. It was only through lying in Savasana or other restorative yoga poses, and pranayama, that I was able to cope and recover from the anxiety. As my children have become older (and we’ve dealt with more challenges and traumas), I find a relaxation 14

Best yoga moment?

It has to be that dreamy feeling you get when you come into a deep, conscious relaxation. It’s that sliver of space between sleep and wakefulness. You start to feel that line between who you are and the world around you begins to blur. Your mind is still, your body deeply relaxed. The stillness radiates from within and you experience your energy fusing with the energy around, giving you a sense of being part of the flow of life.           

Anything else?  

For me, like most other yogis, yoga began as an interest and gradually became a bigger part of my life. I love the philosophy and often remind myself the value of the yamas and niyamas – in particular non-attachment (aparigraha), acceptance (santosa) and being kind (ahimsa). I also try to check in with myself using the koshas – the five layers of the body – and remind myself that yoga is far deeper than a physical practice. I have witnessed the popularity of yoga grow over the years, and now I can see people are really placing an emphasis on the value of restorative yoga and relaxation. It used to be that when a teacher led a guided relaxation or yoga nidra that would be the cue for half the class to up and leave, now it’s the part most people enjoy and value the most.   Katie Brown is the author of Guided Relaxation: Your Essential Guide To Creating Calm. Find out more at: katiebrownyoga.com

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Sleep health fixes 5 low-cost exercises to help you sleep better

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recent study by Sun Life showed that two in five adults are now struggling to sleep at night due to money worries; with those aged 50-plus worrying the most. Yoga can help! Light-to-moderate exercise during the day or early evening can increase sleep quality by reducing sleep onset (the time it takes to fall asleep) and decrease the amount of time you awake in bed during the night. Here, experts at Bed Kingdom (bedkingdom.co.uk) have compiled a list of five cost-effective light exercises that may help you fall asleep easier this winter, leaving your finances and health in better shape too.  

clear space in your home, preferably not in your bedroom. You’ll find lots of free videos to follow on the OM website.  

1. Yoga  

3. Cycling 

Yoga is a gentle, effective way to wind down after a busy day, and practicing at night can help you relax before you go to bed so you can sleep better. Yoga can help you practice slow, controlled breathing which stimulates the vagus nerve. This nerve affects your parasympathetic nervous system (PNS), which controls your body’s rest function, making it easier to switch off. Yoga can also lower your heart rate and improve digestion as well, all qualities for a good night's sleep. All you need is a mat and a

2. Walking 

With the cold, dark winter nights upon us, it’s tempting to stay indoors. However, going for a walk in the evening can help send you off to sleep, plus, it’s completely free. Walking can reduce stress and improve mental health, meaning it can help clear your mind of anxieties before you head to bed. If the cold weather seems unappealing, make a cup of chamomile tea to warm you up afterwards; the antioxidants in the tea will also calm the mind and help you sleep better.    Like walking, going for a light cycle can improve sleep quality, burning calories and energy. It can also greatly improve lung health, which can help with any respiratory problems. You can also plan a route through a park or near the countryside; getting into an open space, away from the hustle and bustle of a city or a busy residential area can have huge improvements on mental wellbeing. Just make sure to wear reflective clothing and have lights on your bike if out in the dark.  

 4. Swimming   If you’re lucky enough to live near a local swimming pool, try going for a dip in the evenings to see if it improves your sleep quality. Many pools have membership deals to help with the cost. Swimming at night burns off energy and releases feel-good endorphins that reduce stress and provide a calming effect that helps you fall asleep. Light techniques, such as breaststroke, are an effective way to burn energy without overdoing it. Aim for 30 minutes a couple of nights a week, two to three hours before you head to sleep. Having a hot shower after can also help to relax the body, making it easier to drift off.   5. Aerobics   Aerobics is another cost-effective way to get some exercise. Regular aerobic exercise can improve sleep quality and reduce excessive daytime sleepiness for those who suffer from insomnia. Moderate aerobic activities can also decrease the severity of sleep-disordered breathing conditions like obstructive sleep apnoea. Again, there are hundreds of videos online for you to discover, ranging from 15 minutes to an hour. Just find an open space in your home and give it a try.  15

om beginnings

The

Happiness Explorer

How to…improve the way you see your life

I

f you were given a blank canvas, and that blank canvas represented your life, what picture would you paint? You are the artist of your life, and you paint your life as you choose to see it — through your eyes. But how you view something might be exactly what’s holding you back from living the life you want. Thoughts are the outcome of the functioning of your mind. As a computer works once it’s turned on but can only carry out specific functions when you activate a programme, your thoughts only reflect who you are being when you adopt them, and they become your beliefs. Your thoughts are not a reflection of who you are until you think the thought, believe it, and then act on it. Once you think something, believe it and act on it, it means it has become your truth because you are living by it. This is your opportunity to ask yourself whether a belief you are living by is true. Because often what robs us of our happiness is living by someone else’s truth or a truth that belongs in the past and which you can shed like an unwanted skin. If what you believe has been your truth for a long time, you will most likely have evidence to back it up, and this truth may

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By Lydia Kimmerling serve as a comfort blanket. By choosing to hold on to this comfort blanket, we choose not to challenge our thoughts, which can be scary, because we don’t like to discover we are wrong. For example, if you insist you are right about not being smart enough, you won’t have to start your own business and risk failure. If you insist you are right about not being pretty enough, you won’t take the chance of smiling at the guy you fancy in the bar and risk rejection. If you are convinced you are not cool enough, you won’t have to accept the dinner invitation and risk saying something stupid. But what if you are wrong about your abilities and potential, and it is holding you back from changing your experience? I say ‘experience’ because this isn’t about trying to control life, because that is impossible. Bad or negative things happen, but you can experience them differently, which will mean you feel happier and move forward with greater ease despite your circumstances. We can all get stuck in negative loops, thinking about past events, or even about things that haven’t happened yet, and probably never will! Fear, worry and doubt will have you chewing over something

in the future, playing out the negative consequences. Maybe you’re still stewing about the way an ex treated you and you play it over and over in your head, creating fresh feelings of anger and rejection even though it happened a long time ago. Do you see how in this situation you would be innocently making it impossible to move on, by using your own thoughts against yourself? We can’t control our thoughts or feelings, but we can make more helpful choices based on our relationship to our thoughts and feelings. We don’t have to believe everything we think is true because it’s not! It’s your truth at the time of thinking the thought, and I’d like to draw your attention to the way it works so that you can free yourself of this misunderstanding. No one can make your truth wrong. It’s yours, and when your truth matches what you really want in your life, you become unstoppable. Loved this and want to feel more in control of your thoughts and life? Follow Lydia Kimmerling on Instagram @lydiakimmerling or train to become a coach with her: thehappinessexplorer.com

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Amazing SPACES

THAXTED YOGA

Hammer Hill Farm, Stanbrook, Thaxted, Essex, CM6 2NH Thaxtedyoga.co.uk Thaxted Yoga’s stunning wellness studio overlooks the rolling Essex countryside, close to the picturesque town of Thaxted, with its famous windmill and guildhall. Thaxted Yoga remains a beacon of relaxation and wellbeing, set in a 18

beautiful corner of Essex, with stunning views over the surrounding countryside. Since owner Lolli Kimpton took over in 2019, the studio has continued to offer a comprehensive range of classes and special events with the focus on wellness and a holistic approach to the stresses of everyday life. And what a few years it has been! Having worked hard to navigate through the pandemic and beyond, Kimpton and her team are equally determined to offer a varied and exciting programme for 2023, including an overseas retreat.

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“We offer our comprehensive timetable with our host teachers, monthly sound healing gong baths and workshops hosted by guest teachers to Thaxted Yoga, bringing fresh ideas and different practices,” Kimpton tells OM. “We aim to provide a safe and welcoming atmosphere in this unique environment, enabling our community to practice yoga, promote wellbeing and the opportunity to relax, unwind and smile, free from the pressures of everyday life. We are a real community that serves the community.” Classes take place in a truly individual space, framed by enormous picture windows providing the most glorious views of the ever-shifting

seasons and resplendent with a living and breathing bio wall, cleaning and purifying the air — the perfect reminder of connection to the earth and Mother Nature. “We also have a beautiful snug room where we gather for teas and coffees and relaxation area,” Kimpton adds. “The philosophy here is that anyone can practice yoga and we encourage all ages, abilities and body shapes to join us and experience the transformative and healing effects of mindful movement and meditation.” Plan your visit to Thaxted Yoga at: thaxtedyoga.co.uk or connect on Instagram @thaxtedyoga 19

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loves

Beautiful things for beautiful people

Samadhi Muladhara Tote Bag

This beautiful tote bag from Indigo Boutique will appeal to anyone with great taste. It’s just one of the exquisite creations from Anaïs, a French yogini, dancer and dreamer, now living in the mountain kingdom of Nepal. She’s also a yin and kids’ yoga teacher, as well as talented designer. Visit the website for more dreamy yoga-inspired artwork and creations. £28 theindigoboutique.com

Chawan Tea Bowl

Turn your cuppa into a celebration. These chawan (tea bowls) are made in Japan for drinking matcha tea. The inner surface is smooth so as not to damage your delicate chasen (bamboo whisk). The bowls fit perfectly in your hands, so you can have a peaceful, meditative moment. They also make great serving bowls for snacks or small dishes. £18 nishuraeast.com

Aurelia Yoga Mat

Fire up your practice this month with the beautiful new Aurelia Yoga Mat by Kati Kaia. Named after the goddess of the sun, the artwork includes lovely oranges and dopamine bright peaches, working with colour therapy to lift your mood. The natural rubber base is great for gripping all surfaces and the vegan suede top is made from recycled PET bottles, which is sumptuous and soft to touch, yet super grippy too. Beat the January blues and immerse your senses in warm, colour-boosting energy each time you roll out your mat! £80-95 katikaia.com 20

UP Leggings & Bra Top

Seamless, sustainable medium support low cut active bra top and leggings from UP. Seamless design, no chafing, body contouring with flattering design. Available in two colours: Midnight Navy and Luscious Red. Anti-bacterial, means you can wear this set more and wash it less due to its odour-crunching technology applied to the fabric. Made in Portugal from recycled fabric that is soft and durable. Leggings £40, Bra Top £45 up.clothing

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Ocean Droplet Earrings

HypeDome Garden Pod

Enjoy the outdoors all year round. This frameless dome-shaped structure, made from over 100 hexagonal glass-like panels, will transform your garden into a mini yoga studio. Use it as a stylish seating area, greenhouse, play area for the kiddies, or just enjoy a spot of quiet time for some meditation or yoga, the possibilities are endless. In the winter, it’s a cosy snug, and during the summer months, it’s the ideal place to revel in those long summer evenings. £2975 cuckooland.com

Rainbow Warrior Yoga Cards

These Rainbow Warrior Yoga Cards come from yoga teacher and professional artist, Jenni Eden. There are 120 cards in the pack including 94 asana cards, seven sequencing guides, seven meditations and seven breathing cards. Purchasers of the cards will have exclusive access to a website via a QR code which allows them to see the cards on a larger scale and view supporting videos, including the seven meditations. Available to buy via Etsy. £55.99 etsy.com/uk/shop/RainbowWarriorYoga

Beautiful, refined and organic Ocean Droplet Earrings by Liz Crow London. Created to cultivate mindfulness, the earrings are a wearable meditation, bringing the wearer back to the present moment and reminding them of their own strength. After being diagnosed with Androgenic Alopecia, jeweller Liz Crow wanted emblems of her own courage in facing change. Inspired by the ocean, which is constantly in flux yet never loses its essence, the earrings are handmade in East London with splashes of molten silver, emulating the ocean waves. Reminding us that just as tides rise and fall, we too can face life’s challenges by letting things flow and allowing them to be. £145 lizcrowlondon.com

Forest Of Dean Candle – Mysore Sandalwood, Leather & Tobacco

Based on the woodgrain heart of a Western red cedar found in ancient British woodlands comes this sensual Candlemeleon Forest of Dean candle. The stylish woodland print candle has an exclusive thermochromatic finish (heat reactive) so the pattern will change colour as it warms to create a unique sensory experience, as the soothing scents of the Mysore Sandalwood, Leather & Tobacco help you to unwind. £30 limelace.co.uk 21

Signature Leggings Petrol £44, Signature Crop Bra Petrol £33, Mens Essential shorts Black £30

Olra Activewear Olra is a fitness apparel online retailer based in the UK, founded by Charlotte Robertson, who was inspired to create versatile activewear made with movement in mind. Each product is designed with gorgeous detailing to make you look and feel great!

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Signature Jumpsuit (left to right) Desert Rose, Black, Petrol, Wine £65

PWR Tank Top White £30

Unisex Essential Zip Up Black £50

Malibu Twisted Knot Off Shoulder Sweater £35 23

Freestyle Jumpsuit (left to right) Pebble, Black, White Grey £50

Signature Shorts Animal Print £38

Get 20% discount online with the code: OM20

Signature Mesh Back Printed Vest £21

Mens Basic T Grey £24 & Essential Shorts Black £30 Signature Leggings £44 & Signature Crop Bra £33 (left to right) Ocean Blue, Sky Grey, Desert Rose, Black

WWW.OLRAACTIVEWEAR.COM 24

https://intelligent-movement.co.uk

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Planet

yoga

Stories from around the weird and wonderful world of yoga

Canada: Lululemon studio

NASDAQ-listed lululemon athletica — which forecast 2022 revenues of almost $8 billion — has launched a new online fitness service, lululemon Studio. It’s accessible through the lululemon Studio Mirror, app and in-person experiences. The platform builds upon more than 10,000 on demand and live-streamed classes that have been available with a Mirror subscription, and adds content from some of the most notable fitness and wellness partners across North America. But like most things at lululemon it doesn’t come cheap: its Studio membership is available for $39 per month, but requires the lululemon Studio Mirror, which will set you back at least $795 (a special price timed with the launch of the new Studio service).

USA: Beyond yoga

Beyond Yoga, the active lifestyle brand owned by Levi Strauss & Co., has opened its first permanent store in Santa Monica. The new store includes all of its category offerings including active, lifestyle, maternity, sleepwear, extended sizing, men's and even toddler leggings. Based in LA, Beyond Yoga describes itself as a body positive, premium athleisure apparel brand focused on quality, fit and comfort for all shapes and sizes. “Expanding into retail is an exciting moment for the brand and we cannot wait to meet more of our customers in-person,” said Michelle Wahler, its co-founder and chief executive.

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UK: Boris is back

Former Wimbledon champ Boris Becker is reported to be teaching yoga in prison, where he is currently serving a two-and-a-half-year sentence related to a 2017 bankruptcy, according to German newspaper, Bild. The tabloid, quoting a source close to Becker, said the 54-year-old had been training regularly in the prison fitness studio and working as an assistant alongside the prison coach for fitness and psychology. Becker is also said to be instructing other prisoners in a “special type of yoga and meditation”, the source told the paper. “As a sportsman, he knows only too well the highs and lows of victories and defeats. He is sharing his life experience with his fellow prisoners.”

USA: Breaking good

Breaking Bad actor Bryan Cranston is a big fan of Youtube yoga sensation Adriene Mishler, who has been featured in OM previously. In an interview with Wall Street Journal he outlined some of his self-care practices, which include yoga and a fondness for scented candles. He said he likes yoga for nurturing physical strength and discovered Yoga With Adriene online. “I find her very soothing,” he told WSJ. “Like, there’s her dog, and it looks like a nice day where she is. The way she talks, you get into a relaxed state and you develop a fondness. She’s just a really nice young woman.”

Kuwait: Fitness boom

Fitness looks set to grow rapidly in Kuwait after US-based Xponential Fitness signed a franchise deal with Kuwait Real Estate Company, Aqarat, for its brands Rumble, Club Pilates, StretchLab and CycleBar. It will result in the opening of a minimum of eight studios, with more to follow later on. Kuwait already has the fourth largest fitness industry in the Middle East, according to industry research. “Fitness in Kuwait is changing and growing fast,” said Saad AlMuneefi, Aqarat’s vice president, asset management and investor relations. Rumble, StretchLab, Club Pilates and CycleBar are all backed by Xponential Fitness, the largest global franchisor of boutique fitness brands, which also include YogaSix, Pure Barre, among others.

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Working towards Pincha Mayurasana

8 postures working towards Pincha Mayurasana, feathered peacock or forearm balance pose, with Ruben De Monte of The Yoga Class. Words by Laura Dodd

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anuary brings with it a sense of starting anew, maybe bringing with it a fresh Sankalpa, or a new challenge or goal. This sequence is for anyone working toward Pincha Mayurasana, forearm balance, or looking to refine the practice of it. The following preparatory poses will open and strengthen the shoulders, strengthen the core and lengthen the back body, to start or continue to work towards your forearm balance.

For this practice you will need two blocks, a yoga strap and potentially access to a wall. Move through this practice in a mindful way, paying attention to your mind, body and breath and not pushing yourself too hard. Let’s begin! Watch the mini session with Ruben De Monte on the OM website or App, brought to you in partnership with The Yoga Class. Visit www.theyogaclass.co for the full-length class, plus 250+ more on-demand classes.

Sukhasana Arms Overhead 1. Sukhasana Arms Overhead: Easy Pose Arms Overhead Variation Come to sit, perhaps using a yoga block or a cushion under your sit bones. Bend the knees and cross your right shin in front of your left shin. Move the knees closer together until your feet are directly underneath them. Draw up tall through the spine so the crown of the head lifts, tuck the chin very slightly into the chest and roll the shoulders down the back. Interlace the fingers, stretch the arms overhead and keep pushing the palms away. Hold for five deep and conscious breaths.

2. Sukhasana Garudasana Arms: Easy Pose Eagle Arms Variation Stay in Sukhasana, keeping a long spine and the shoulders rolling down the back. Reach both arms out in front of you parallel to the ground. Wrap the left arm over the right, crossing the left elbow over the right upper arm. Draw the right hand towards your face, before crossing the forearms and working towards pressing the palms together. Modify by adjusting the palms away from each other a little. Inhale, to lift the palms up and away from the face. Stay for five deep breaths, before repeating on the other side.

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Sukhasana Garudasana Arms

om body Sukhasana Gomukhasana Arms

4. Phalakasana II: Forearm Plank Pose Bring the forearms down and step the feet to the back of the mat, keeping the shoulders directly over the elbows. Push firmly into the forearms, keeping the forearms parallel with each other and shoulder distance apart. Protract the shoulder blades and draw in through the lower ribs and core, keeping the glutes engaged and the hips level with your shoulders. To modify, drop the knees. Hold for five deep breaths. To build more strength in the shoulders and core, there is the option to work into Phalakasana II to Phalakasana knee to elbow pose. To enter plank pose knee to elbow, inhale, lift the right leg parallel with the hips and shoulders, keeping the toes pointed. Exhale, draw the right knee in towards the right elbow or right upper arm, keeping the position and engagement of the shoulders and core. Inhale, re-extend right leg parallel with the mat. Repeat for three sets or as many times as feels manageable. Maintain a strong breath. Repeat on the other side.

Adho Mukha Svanasana

5. Adho Mukha Svanasana: Downward-Facing Dog Pose Come onto the hands and knees, knees directly below the hips, and the hands just slightly in front of the shoulders. Spread the palms, rooting down through the whole hand with even space between the fingers. Tuck the toes, take an inhale, lift the knees and the hips. Exhale into the pose. Lengthen the tailbone away from the back of your pelvis, lifting the sitting bones towards the ceiling. Firm the shoulder blades on your back, widening them and drawing them towards the tailbone. Keep the chin tucked into the chest slightly, keep gently drawing chest to thighs and engaging through the quads. Work towards extending the legs and dropping the heels to the mat without rounding the spine. Modify by keeping knees bent. Hold for five deep breaths.

3. Sukhasana Gomukhasana Arms: Easy Pose Gomukhasana Arms Variation Come back to centre in your seated easy pose, again elongating the spine and lifting out of the lower back. Inhale, lift the left arm to the sky with the palm facing the midline, as you simultaneously take your right arm out to the side, so the palm faces back and thumb down. Exhale, bend the elbows and draw the fingertips together at the point between the shoulder blades, left palm facing in and right palm facing out. Clasp hands or fingers if possible and keep drawing the elbows gently behind you. Modify by using a yoga strap or just get the sensation of drawing the fingers together. Breathe here for five deep breaths before repeating on the other side.

Phalakasana II

6. Ardha Pincha Mayurasana: Dolphin Pose From downward dog pose, gently drop the knees, before dropping the elbows, forearms and hands to the mat, ensuring elbows are directly under shoulders. Try to make sure your forearms are parallel and grounded, pressing down gently with your inner wrists. Tuck the toes under. Inhale, lift the knees and the hips, keeping the shoulders over the elbows. Walk the feet in towards the shoulders, lifting the tailbone, drawing chest to thighs and keeping length in the back of the neck. Engage through the inner and outer arms to keep the forearms parallel, as you drive the forearms down to protract the shoulder blades. Engage through the thighs as you start to straighten the legs and draw the heels to the mat. Modify by clasping the hands in a fist or to prayer, and/or bending the knees. Breathe here for five deep breaths. To build more strength in the shoulders and core, there is the option to work into conditioning drills. There are two options. Either push off the toes, drawing the weight of the body forward and over the shoulders, as you draw the nose towards the thumbs, and then back into dolphin pose. Keep length in the spine and neck, pulsing gently here for a few steady breaths. Second option, lift the right leg high, so the weight of the lifted leg and hips stacks more over the shoulders. Alternate lifting each leg for a few rounds, breathing deeply. Ardha Pincha Mayurasana

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om body Parsvottanasana 7. Parsvottanasana: Pyramid Pose From Tadasana, mountain pose, take a wide step back with your right foot. Keep your feet hip-width distance apart and turn the right foot to around 45-90 degrees. Square the hips by drawing the right hip forward. Inhale to lift the chest and draw the shoulders down the back. Exhale, to fold forward, hingeing at the hips, keeping the spine long, the chest open and length in the back of the neck. Bring the hands to the mat. Modify by placing blocks under the hands or taking a micro bend in the front knee. Hold for five deep breaths. Repeat on the other side.

8. Pincha Mayurasana: Forearm Balance Pose Set up facing a wall if you are newer to the practice. Come into dolphin pose with your fingertips around a hands distance from the wall. Ensure your shoulders are directly over the elbows and the gaze is on the floor between the hands. Root down firmly with the elbows and base of each finger and thumb. Step one foot slightly closer to the elbow and bend the knee, lifting the leg that feels most natural. Exhale, bend the bottom knee and strongly push the floor away, simultaneously swinging the top leg towards the wall, or to stack over the shoulders. Try to keep the top leg straight. Bring your other leg to meet the top, so the legs, hips and shoulders are aligned. Engage through the inner and outer arms as you protract the shoulder blades and keep length in the back of the neck. Switch on the core by drawing the lower ribs and navel to spine; as you find an internal rotation in the legs and the glutes engage strongly. Hold for five deep breaths before repeating with the other leg lifting first. Modify by placing a block between the hands, clasping the hands together or bringing them to prayer. Once you have practiced on both sides, come into a child’s pose.

Pincha Mayurasana

WATCH THE MINI SEQUENCE WITH RUBEN DE MONTE ON THE OM WEBSITE OR APP, BROUGHT TO YOU IN PARTNERSHIP WITH THE YOGA CLASS

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The Yoga Class is your digital yoga, pilates and meditation studio, featuring 250+ ondemand classes across web and app platforms. A transformational workout for body and mind. Anytime Anywhere theyogaclass.co

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Rest + Restore 7 restorative yoga postures to rest and restore, with Bethany Watts of The Yoga Class. Words by Laura Dodd

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esting, taking time to slow down and release stress is essential for our wellbeing and maintaining balance and harmony. Prioritising this time away from our screens and the busy-ness of life through our yoga practice is an optimal way to give refuge to the mind, to engage the parasympathetic nervous system and to fully rest and restore. In restorative yoga we decrease the effort required and therefore increase the feeling of safety by eliciting the parasympathetic nervous system. With this in mind, we will hold the following restorative poses for around 5 minutes, using as many props as

you can, to feel fully relaxed and supported. Move slowly through the following postures keeping awareness of your own breath and drawing your senses inward towards your inner being. For this practice you will need as many props as you like (bolsters, cushions, two yoga blocks and blankets). Let’s begin!

1. Marjaryasana To Bitilasana — Cat Pose To Cow pose Come to a tabletop position, wrists underneath the shoulders and knees underneath the hips with the tops of the feet on the floor. Make sure the fingers are evenly spread, and the weight is evenly distributed between the parts of the body touching the mat. On the next exhale, push into the hands to wrap the scapula away

from the spine, draw chin to chest, belly button to spine and drop the tailbone. On the inhale, lift the chest to feel like the sternum is drawing forward and up, as you simultaneously lift the tailbone and drop the belly to the mat. Move through this mobilising, spinal sequence a few times with a strong breath connection.

3. Supta Kapotasana — Reclined Pigeon Pose Lie down on the mat, removing any props and allowing your head, neck and shoulders to fully relax. Ensure your knees are bent and the soles of the feet are on the mat. Lift the right knee towards you before crossing the right ankle over the left thigh. Gently draw the right knee away from you. Variations are to stay with your left foot grounded, or lift the left foot away from the mat, hugging the left thigh towards the body to increase the hip stretch. Hold for around 3-5 minutes before repeating on the other side.

Supta Kapotasana — Reclined Pigeon Pose

Setu Bandha Sarvāṅgāsana — Supported Bridge Pose

Watch the mini session with Bethany Watts on the OM website or app, brought to you in partnership with The Yoga Class. Visit theyogaclass.co for the full-length class, plus 250+ more on-demand classes.

4. Setu Bandha Sarvāṅgāsana — Supported Bridge Pose Stay lying down on the mat with the head, neck and shoulders relaxed, knees bent and feet grounded hip distance apart and under the knees. Push firmly into the feet, as you lift the lower, middle and then upper back away from the mat. Slide your chosen props, bolster, block, blocks or cushions underneath the sacrum. Make sure you are steady on your props and the head, neck and shoulders are comfortable and relaxed. Variations are to leave the knees bent or further release by lengthening the legs down the mat. Hold for around 3-5 minutes and breathe deeply.

Marjaryasana To Bitilasana — Cat Pose To Cow pose 5. Salamba Bharadvajasana — Supported Bharadvaja Twist Pose Come to sitting with your knees facing the right-hand edge of the mat and your feet to the left – the right-hand edge of the feet is grounded. Bring a bolster close towards the right hip and lengthwise on the mat. Gently turn to the right, lengthening

the torso forward finding a spinal twist, before coming to rest down on the bolster. Let the hands and neck rest where feels comfortable. Modification options with props, are to lift or lower the bolster, cushions, or blocks under the torso for comfort and to bring a rolled-up blanket between the knees. Hold for around 3-5 minutes before repeating on the other side.

Salamba Bharadvajasana — Supported Bharadvaja Twist Pose

Parsva Balasana — Thread The Needle Pose

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2. Parsva Balasana — Thread The Needle Pose Come back to a tabletop position, wrists underneath the shoulders, knees underneath the hips, with a neutral spine. Inhale, sweep the right hand and gaze up to the sky, keeping the left shoulder and hips in the same position. Exhale, thread the right hand underneath the chest, eventually dropping the right shoulder and right side of the head to the mat. Variations are to wrap the left hand to right hip, reach left hand forward or keep the left hand on the mat to support. Modification options with props are to bring a block under the head or a block under the left hand. Hold for around 3-5 minutes before repeating on the other side.

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https://yogaallianceprofessionals.org/getmatched

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A 360º overview of... Tree Pose (Vrksasana)

With Dr Kiki Morriss

Tree Pose Tree pose is both a balancing pose and a hip opener. It will improve the strength, flexibility and stability of your main joints, whilst calming your mind and balancing your nervous system. TREE POSE (VRKSASANA) VRKSA = TREE ASANA = POSTURE MOVING INTO THE POSE l Start in Mountain Pose. l Transfer weight onto your left foot. l Lift your right foot and place it on the inside of your left inner thigh. l Use your right hand to guide your right foot into place. l Your right knee should be bent and pointing out to the right side. l Place your hands in prayer position at your chest. l Lift your hands in prayer position above your head. l Hold the pose and breathe 5-10 times. l Return to Mountain Pose. l Repeat on the other side.

FOCUS YOUR GAZE l Your focal point (drishti) is at a fixed point straight ahead of you. This will help you to balance.

BENT LEG l Use your hamstrings to bend your knee. l Use your psoas and sartorius muscles to flex, abduct and rotate the hip of your bent leg. l Use your gluteus medius and tensor fascia lata of your bent leg to move your knee to the side. l Place your foot on your inner thigh rather than on the inside of your knee.

STRAIGHT LEG l Use your quadricep muscles to straighten

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your standing leg. l Your gluteus medius will contract automatically when you balance on one leg.

HIPS l Keep your hips level with one another. l Use your gluteus medius and tensor fascia lata to stabilise your pelvis.

HANDS & ARMS l Use your deltoids to lift your arms above your head. l Use your triceps to straighten your arms. l Engage your infraspinatus muscles to externally rotate your upper arms. l Press your palms together. l Keep your fingers and thumbs together.

NECK & SHOULDERS l As you lift your arms, try not to lift your shoulders up as well. l Soften your shoulders away from your neck using the lower third of your trapezius muscle to create space and to release tension. l Move your shoulder blades down your back.

BACK l Lengthen upwards through your spine from your coccyx to the place where your spine articulates with your skull. l Engage your lower back to keep your hips level. l Lengthen the sides of your torso.

HEAD & NECK l Keep your chin parallel to the ground and lengthen the back of your neck.

INSIGHTS IN TREE POSE l Practice the pose every day and reflect on these words of Dr Timothy McCall: “One of the fundamental principles of yoga is that a small action done repeatedly can make an enormous difference.”

BENEFITS l Improves strength, flexibility and stability of the main joints. l Improves balance. l Improves posture and alignment. l Calms and focuses the mind. l Balances the autonomic nervous system - creating a shift from the fight/flight/ fright response of the sympathetic nervous system to the rest/digest/heal response of the parasympathetic nervous system.

MODIFICATIONS AND CONTRAINDICATIONS l If you have high blood pressure, hold your hands in Prayer Pose in front of your chest. l If you are struggling to balance, try holding onto a wall, a chair or a friend. Alternatively, place your foot on your lower inner leg rather than your inner thigh. l Practice with caution if you have back, shoulder, hip, knee or ankle issues.

om body “In whatever position one is in, or in whatever condition in life one is place, one must find balance. Balance is the state of the present – the here and now. If you balance in the present, you are living in Eternity.” B.K.S. Iyengar



To see previous 360º poses, become a member of OM Magazine today. Visit ommagazine.com

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Doctor Kiki Morriss is a medical doctor, yoga teacher and author of ‘Nurturing Your Family With Yoga’. Visit: primrosehillyoga.com or  Instagram @kiki.yoga

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OM meets... LIZ UNDERWOOD

Featured on our cover this month, Liz Underwood blends somatics, rhythmic movements, restorative yoga and yoga nidra into her classes, courses and retreats. But, she tells OM, any movement is better than none at all!

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om body How did you first get into yoga?

It was back in the mid 90s and it was actually my hairdresser who introduced me to yoga. We just got talking about what we’d been up to when she told me how much she was enjoying practicing some yoga videos by Barbara Currie — so that’s how I began, practicing with Barbara at home! I then went on to find a local class but soon fell out of practicing for a while… though it clearly stayed with me, as I came to a crossroads in my working life, frustrated at always being passed over for promotion (I can see now how that was all part of divine intervention as I was meant for a different path!). I was asked by my boyfriend at that time: “What do you want to do?” And instinctively I replied: “I want to become a yoga teacher.” That’s when I began studying and practicing more. I’m so grateful for the practice of yoga as it brought me to learn and study somatics, which is my main focus now, both in my personal practice and in what I teach.

Who inspired you in those early days?

Barbara Currie! She must have been in her mid-fifties when I started to practice, and she is as inspirational now as she was to me then. Also my local yoga teachers, Sally Worth and Val Norris, who are/were very dedicated to their students and personal practice. I studied my BWY foundation course with Sally and took private lessons with Val. In 2005, I went on to to take my teacher training at the Nosara Yoga Institute in Costa Rica and this is where I first experienced a somatics class and also a style of yoga called Self Awakening Yoga (S.A.Y) with Amber Stapleton & Don Stapleton Ph.D (Brahmanand). I don’t have a natural bendy body, so many of the classic yoga postures did not come easily, so the S.A.Y practice truly resonated with me. This sensory-led, explorative way of moving is when I began to feel more connected to my body and to myself. Don helped me to realise that yoga asana did not need to be pigeonholed into the classic yoga postures that are widely taught. So, when I started training in somatics in 2016, I felt I’d come full circle and that the S.A.Y has helped influence my teaching of somatics. As a newly qualified teacher I was so enthusiastic about teaching and sharing Self Awakening Yoga. I was still building my confidence when I initially shared it with my students and it wasn’t well received as they wanted to practice classic yoga postures. I lost my confidence in teaching it and had lost touch with it. When I began my training in somatics, I was reminded again of S.A.Y. I carried on teaching Hatha and deepened my

learning of bio-mechanics in an attempt to understand why I (and my students) found some of the postures so challenging, which is what led towards specialising in somatics. If I could go back and give my younger, newly-qualified self any advice it would be to stay faithful to what resonated mostly with me, instead of teaching what was popular, which is why I ended up stopping teaching for a while, as I burned myself out.

and relaxed. I practice with the enquiring, explorative way Don Stapleton taught me. I become completely absorbed within the practice, so it becomes my mindfulness and meditation practice all in one. It’s my anchor when I’m feeling overwhelmed, it’s my go-to for releasing tension and pain, it keeps my body moving well and it’s the time in my day when everything else falls away.

What does yoga give you personally?

I think one of my favourite places has to be the yoga shala at Nosara. I will never forget my first class there, vinyasa with an incredible playlist, at 6 am in downward facing dog to The Black Eyed Peas’ song,

The practice of somatics is now my equivalent to a physical yoga practice. I use this practice to help me stay supple

Any favourite teachers or studios?

“The practice of somatics is now my equivalent to a physical yoga practice. I use this practice to help me stay supple and relaxed.”

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om body Where Is the Love? I’m upside down, looking up and to see the howler monkeys looking down at me! Just brilliant!

How would you describe your own teaching style?

Inclusive, nurturing exploratory and educational; weekly, I teach purely somatics classes. I blend somatics, rhythmic movements, restorative yoga and yoga nidra into my workshops and retreats. The focus is on reducing pain and improving tension and suppleness with nervous system regulation to help students to feel more comfortable, relaxed and free, with a sense of coming back home to themselves.

What’s the vibe like where you teach?

I teach online, with the occasional in-person workshop and retreat. Across Zoom I try to create a calming vibe. It’s important to me that I create a sense of community by making myself available before and after class. I learn so much from my students’ feedback and enjoy holding the space for them.

Yoga career highs so far?

Teaching at last year’s OM Yoga Show! But also taking the bold step of specialising in Somatics and

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moving away from teaching the classic hatha poses. It means so much to me to share somatics, the work of Thomas Hanna — once I experienced it, I just had to teach and share it.

What are your plans going forward?

I’m so excited about this as I will be training in chakra dance this year. I love dancing and find chakra dancing liberating and empowering, similar to the principles in somatics. My plan is to bring this into my retreats and workshops. Once I’ve taught students how to free up their movements with somatics, let’s take it further to feel fully embodied and alive!

Any tips for students new to yoga?

I really think it depends on where you are starting out from and what kind of movement you already do or don’t do. What personality or dosha type are you? What are you looking for? Try and do some research first and try lots of styles until you feel you’ve come home to yourself (if that’s one of the reasons you want to practice) and you truly feel you benefit from it.

om body What do you say to people who feel they shouldn’t do yoga because they’re not in shape, too old or too inflexible? 

Try somatics! All movement is better than none at all, so long as there is no forcing or that doesn’t create or increase pain. And, as a somatics teacher who knows how somatics deepens your yoga practice, I’m bound to say start with somatics as it really frees up your whole body. In particular, the muscles that attach the pelvis to the ribs; once these move with freedom, it makes yoga postures much more accessible. It’s like a beginner’s practice to a beginner’s yoga course… almost like, pre-yoga! And I would also add to what I said above and to ask yourself what are you looking to get out of yoga, as we know there is so much more to it beyond asana.

What do you do when you’re not doing yoga?

I’m a simple soul, so when I’m not practicing and teaching somatics I love walking and getting into my garden and being in nature. I love bird watching too. I’m also involved in organising a local group of like-minded souls who are passionate about all things health and wellbeing as a way forward in terms of independence and autonomy for our health; it came about as a result of the pandemic. We come together throughout the year and create non-profit wellbeing days where we share skills and enjoy an

environment that is safe and supportive of all views on approaches to health. The other weekend we explored yoga, astrology and plant medicine. The aim of the group, going forward, is to expand it to the wider community and into retreats.

Any tips for incorporating yoga into ordinary life? 

Nurture an awareness of your body and posture when you are absorbed in what you are doing. Students and clients that come to me learn how their muscles become tight due to their habitual ways of moving (or not moving) — sitting at a computer is a big one, as is head down when scrolling. Using this as an example, you might experience neck and shoulder tension, but what’s also happening is the abdominal and chest muscles are getting tighter too, affecting your breathing, digestion, blood pressure. So recognise and be aware of how long you sit for or repeat the same movements and tasks, because other areas of your body are getting tighter too, which can lead to pain and dysfunction. So change things up and move! With a background in yoga and yoga therapy, Liz Underwood is a certified Clinical Somatic Educator, teaching online classes, courses and in-person workshops and retreats. Find out more at: intelligent-movement.co.uk or connect via Instagram @intelligentmovementsomatics

QUICK Q&A FAVOURITE YOGA BOOK?

The Yamas and Niyamas by Deborah Adele

GO-TO HEALTH DRINK?

Being the vata person that I am, I love cinnamon tea.

FAVOURITE/MOST INSPIRING QUOTE?

From Deborah Adele’s book, the chapter on the Niyama Ishvara Pranidhana: Surrender. “Ishvara Pranidhana, the jewel of surrender, presupposes that there is a divine force at work in our lives. Ultimately, this guideline invites us to surrender our egos, open our hearts and accept the higher purpose of our being.” It helps me to hold the line and have faith when I lose my footing in life.

FAVOURITE YOGA POSE?

A supine variation of cat/cow in somatics is called Arch and Flatten. The building block of all good movement is a freelymoving pelvis and fluid spine and connecting that to the head. To create more freedom in this movement, in somatics we release the tension in the back and belly and chest using the technique of pandiculation. It’s so simple and effective and releases muscle tension like nothing else I’ve experienced.

IF YOU COULD TAKE A CLASS AS A STUDENT WITH ANY TEACHER FROM ANYWHERE AND FROM ANY PERIOD OF TIME (NOW OR IN THE DISTANT PAST) WHO WOULD IT BE WITH AND WHY? Thomas Hanna hands down. He was the founder of clinical somatics and was a yogi too; he was interested in and researched movement. He passionately believed that human beings can be physically free and have autonomy over their lives. When I listen to him, and look at rare footage and photographs of him, I can sense his integrity, strength and passion and it would have been incredible to have learned from him in person.

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Yoga: a survival guide for

2023

If you want to thrive and not just survive in the year ahead, then it’s high time you turned to yoga. Here’s why…

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lague, war, famine, death… at times, it might feel that the four horsemen of the Apocalypse have already arrived in modern times. But not so fast. While there’s no denying the last few years have been a great challenge for most of us, 2023 marks a fresh start. It’s a chance to wipe the slate clean and begin again. Yoga is a great way to do that, like an anchor holding your ship steady as the seas bobble up and down and the winds change direction. We can’t materially influence major world events on our own, nor can we tell governments to stop getting our countries into huge debt, but we can hold ourselves accountable for our own individual actions. With the help of yoga, we can begin to put in place positive behaviours to improve our lot. Even if that’s minuscule changes at the start, it can add up to a lot of over time. Transformation happens not in one go, but in one day, even one single moment, at a time. No matter how crazy our world, our governments, or the big corporate interests that seem to influence them, we can still set a new course for ourselves and define our own reality and lived experience. We don’t need to repeat the mistakes of the past, we can set a new

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course for our little ship. Let yoga can be your compass, or GPS, to carry you there into better times. Here are five reasons why this ancient practice can be trusted to bring great things into your world.

1. Yoga is actually really good for you

Yes, it’s true! All those things you may have

heard about yoga being a great workout are 100% correct — and much of it is confirmed in a whole heap of scientific papers too. As the ultimate holistic workout, yoga is great not only for your body but also for your mind and soul. You just need to begin! Okay, so the classic image of yoga studios packed with lots of lithe bodies might not always reflect reality, but there’s no denying that this

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ancient practice can do wonders for your all-round health and fitness.

2. Dial down the madness with meditation Yoga is a great source of stress relief — and so too is meditation. Even if you’re not especially into the physical side of the practice, meditation can be a great way to access some of the huge mental health benefits. It’s accessible anywhere (you don’t need to be in a temple, you can do it on a bus on the way to work) and will help to dial down the frenetic pace of modern life. If you struggle to sit still and focus, join the club — nearly everyone does at first! But stick with it as the benefits in bringing a little inner stillness into your life are well worth it.

3. Get a sense of perspective

For many people, yoga is also a gateway into thinking (often for the first time) about the spiritual side of life. Not all of us are lucky enough to have a strong religious background to fall back on, so for lots of people the exploration of spirituality through their yoga practice can bring with it a greater sense of peace and inner wellbeing. This can help you view life and your place in the big wide world with a new sense of balance and perspective…not bad in a world gone mad! Of course, many people also enjoy yoga as a purely physical pursuit, which is fine too. You’re the boss!

4. Make friends, not war

Yoga can connect you to a wide and very supportive community, which is another great way to boost your mental wellbeing. Do yoga, make friends! It has

been proven that participating in classes can provide an environment for group healing and support, and even ease loneliness. Plus you’ll probably have a good laugh too! After the isolation of recent years, there’s no better way to break out than enter the doors of your local studio. Or just head to the OM Yoga Show (omyogashow.com) later this year to see and feel how amazingly vibrant and life-affirming this yoga community is. Come and join the gang.

5. Turn off the news

And here’s a bonus (non-yoga) life hack too: just turn off the news! We don’t really need to know everything that’s going on, we can still be aware of any major developments without being sucked into the minutiae of it all, whether that’s plagues, pandemics or indeed four ominous-looking apocalyptic horsemen riding into town! You could say the same about social media too. Just ditch it entirely. People survived and thrived without it once before and it seems reasonable to assume that they still can in 2023. Instead of 15 minutes scrolling, spend 15 minutes stretching. It’ll change your life.

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Why not commit to a 2023 yoga challenge? Make this the year you really thrive with a commitment to you and your amazing uniqueness, using yoga as your companion and guide. Here at OM, we’ll be cheering you on all the way! Do let us know how you get on, we’d love to hear from you and share any tips you might have with our readers. Email: [email protected] 39

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The power of the breath

How to improve your life through the way that you breathe. By Jeni Peters

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ave you ever just sat for a moment, closed your eyes and just focused on your breathing rate? Have you ever acknowledged the body structures that move every time you take a breath? This autonomic action that keeps us alive and occurs between 12-20 times a minute is taken for granted daily, especially in our busy lives that we now lead. But maybe it’s time to look more closely at how you are breathing.  

CHEST BREATHING

Most untrained individuals these days will naturally tend to breathe from their chest, allowing it to rise and fall with each breath. This is an action that we generally see in the modern 40

world now, where unfortunately we have become accustomed to taking the easiest route possible to allow the body to function. When we solely use our upper chest muscles to do the function of our ‘breathing muscles’, this puts a lot of stress on the upper neck and shoulders, whilst reducing the ability of the muscles that are designed to do this job in the first place (diaphragm). That, coupled with a new posture (text neck) that we have started to see appearing in individuals through the increased use of technology and mobile phones, can lead to significant problems with breathing, posture and added tension on the upper neck muscles. Over time, this can lead to headaches and a reduced range of movement in the upper body; ultimately affecting quality of life.

om body So what are the different ways to breathe? There are three areas in the body that breathing can take place:  

CLAVICULAR BREATHING:

This usually allows the upper part of the chest (the collarbone area) to rise and fall with each breath.   

COSTAL BREATHING:

This involves the opening of the rib cage on the inhalation and closing on the exhalation. Muscles surrounding the rib cage can aid with the movement of the rib cage during breathing. The pectoralis minor lifts the rib cage forward; along with the sternocleidomastoid and scalene muscles, which also contribute to breathing into the upper parts of the lungs by also raising the upper rib cage. Other muscles such as pectoralis major spread the lower ribs and lift the sternum, creating a more spacious inhalation in the lower lungs. The intercostal muscles assist total exhalation by drawing the ribs closer together and compressing the lungs.  

instead. Although this is much harder to perform and learn than ‘belly breathing’, it has been noted to be more calming for the mind and nervous system (another benefit of focusing on the breathing rate, it can help to calm nerves and reduce anxiety and stress levels), along with creating a deeper inhalation through an increased strength in the diaphragm. This allows the lungs to be stretched fully, especially when we can breathe into the front, side and back of the ribcage. This is important if we are bra wearers as the continual use of bras can cause a build-up of scar tissue in this area, which then restricts the movement around the rib cage and prevents the intercostal muscles from helping the expansion of the rib cage during inhalation.

“Spend a minute every day to focus on breathing correctly. It could be the most important thing you ever do.”

This involves the belly expanding during inhalation and contracting (and flattening) with exhalation.   

 So now you know how to breathe properly, it's over to you… Spend a minute every day to focus on breathing correctly. Find a comfortable seated position away from distractions, close your eyes (this helps with staying focused on the task) and focus on your inhalation and exhalation. Notice the parts of the body that move and try to direct your breath to the rib cage every time you breathe (perhaps placing your hands on the sides of the ribs to help to direct the breath to that area). Try this for a few days and notice how you feel, both in your body and mind. It could be the most important thing you ever do.

Although diaphragmatic breathing has been widely noted to be the most effective and correct way to breathe, recent reports are now touching on the effectiveness of rib cage (costal) breathing

Jeni Peters is a 1-2-1 yoga instructor who teaches Vinyasa and Yin Yoga, with particular attention on posture and body alignment. Visit: youryogi-uk.com or connect on Instagram @youryogi_uk

DIAPHRAGMATIC BREATHING:

SO WHAT IS THE BEST WAY TO BREATHE?

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Building a better and stronger lower back A short yoga sequence for nurturing and caring for your lower back. By Fenella Lindsell

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s yoga students and teachers, I am sure lower back pain has made a number, if not many, appearances in your practice and classes. Rather than journeying through all the manifestations of lower back pain, my approach in this article is to explore how to prevent discomfort in the future.   This can be done very easily by working the hip flexors which insert under the diaphragm to the inner thigh, through the

hamstrings in the back of the legs, the inner and outer core muscles, and by toning the glutes. We focus too on increasing hip strength and mobility and by improving posture by relieving stiffness in the neck and shoulders.  You can follow the sequence below to practice alone or integrate into your classes if you are a teacher.  Start in a Semi Supine pose to rest your lower back and which can ease sciatic pain. 

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om body * This article features selected poses only, not all poses mentioned are photographed Adho Mukha Svanasana (Downward-Facing Dog)

HAMSTRINGS AND GLUTES

We need to lengthen and strengthen the hamstrings so we start with Sethu Bandhasana (bridge pose).  (You can optionally  interlace your fingers to draw the shoulders back and down)  This pose develops muscles in the backs of the legs and the glutes (the largest muscle group in the body), together with relieving stiffness in the neck and upper back. Maintain parallel feet and thighs to keep a firm connection through the feet, notably the mound of the big toe, little toe and heel.  

CORE 

We bring our awareness now to our inner core, as we take supine Supta Garudasana (eagle).  Be aware of keeping the knees over the hips and take the elbows to knees as you press down into the lower back. This is an excellent way to strengthen the core Ardha Hanumanasana without any lower back strain.  (Half Runner’s Stretch) Repeat Sethu Bandhasana (bridge) and Garudasana (eagle) on the opposite side. In Sethu Bandhasana you can interlace the fingers with the other index finger on top to alternate the grip.  Now let’s explore the outer core now and the obliques. This can be modified and made more gentle by keeping the feet on the floor and making windscreen wiper-like movements with the feet on the floor or with knees over hips and feet off the floor. Students can be offered the option to extend the top leg away.  Remember to listen to your body as you know it better than anyone else does!  Remain supine in Ardha Ananda Balasana (half happy baby pose) with left leg, continuing to strengthen the hamstrings as we prepare to lengthen them. A belt can be advantageous in alignment and often the support of a flat brick under the head can help to maintain length in the neck.  Supta Padangusthasana 1 (reclining hand to big toe), continuing to be aware of length in the neck and dropping the shoulders. Many students will benefit from keeping their head on a flat brick to help release and lengthen the fascia through the back of the body. 

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Eke Pada Adho Mukha Svanasana (Three Legged Dog)

HIPS

Sukirandasana (eye of the needle) to release into the left hip and maintain alignment with right hip and knee. Clasp around the right thigh and flex the left foot.  

HIP FLEXORS

Take a supine twist with ankle on knee to the left to release tightness through the major hip flexor psoas muscle down the right side. Parsva Sukirandasana (supine twist) with cactus arms helps to open across the chest and shoulders. This also provides a rather lovely stretch across the lower back and the quadratus lumboram muscles which build stability in the pelvis and lower back.  Repeat on the right side. Encourage the use of the brick and to maintain length in the back of the neck.  It’s rather liberating to rock and roll backwards and forwards to gently massage all the muscles of the back. 

SPINE AND CORE

Marijasana (cat stretch) and ensure alignment to keep stability around the elbow joints. Extend left heel and right arm, bringing awareness to the core and glutes. Inhale knees to nose and exhale extend. Five repetitions or more. Lift the inner thigh and hold the sole of the foot to the ceiling. Visualise a tray balanced on your foot. Cat curls lifting the knees. Repeat on the opposite side.  Hip swings to hydrate the hip joints and massage the lower back muscles.  Uttana Shioshasana (puppy dog pose) to release the upper back.  Adho Mukha Svanasana (downward facing dog) with a focus on taking the chest back to thighs to define the upward V shape. Draw ribs up and back, pressing down through the heels of the hands, lifting the abdomen to the spine and lower the inner heels of the feet down.  Eke Pada Adho Mukha Svanasana (three-legged dog) and step left foot forward between the hands. Here we use micro movements by keeping the hip over the knee on the back leg.

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Khumbakasana (Plank Pose)

Three very small movements in a back arch. 

OUTER CORE

Three lateral extensions to left and then to right, releasing stiffness in the psoas muscles and turning to the left, three small movements. A brick can be helpful to offer support as you laterally extend.  Ardha Hanumanasana (half runners stretch) for three breaths.  Step back to  Adho Mukha Svanasana (downward facing dog) and then to Khumbakasana (plank).

BACK MUSCLES

Salabhasana (locust pose) and repeat on the other side.  Resting in Balasana (child pose) or Uttana Shioshasana (puppy

dog). Micro movements allow a release through the muscles of the lower back.  Fenella Lindsell has been teaching yoga in south-west London for 32 years. She runs yoga holidays in the UK and abroad and works with Three Trees Yoga in Seattle, USA on a blended learning 200 hour Yoga Alliance accredited teaching training course. Visit: yoga-forever.com THIS SEQUENCE IS ALSO AVAILABLE AS A 20-MINUTE VIDEO. PLEASE CONTACT FENELLA LINDSELL DIRECT AT [email protected] TO RECEIVE YOUR FREE COPY.

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Yoga for menopause and perimenopause

How does perimenopause and menopause affect our yoga practice? By Sally Parkes What is perimenopause and menopause?

At present, we are hearing more and more about menopausal health in the media, which is of course helpful to spread awareness and give people more of a voice and access to helpful information and recourses regarding their concerns. The difference, however, between perimenopause and menopause does not yet appear to be common knowledge. So, let’s explore this and the symptoms that typically come with perimenopause and menopause-related hormonal changes before discussing their effect on the skeletal system. The menopause is only one-day long and is defined as the one-year anniversary since a persons’ last menstrual period. Most women will experience a natural menopause (i.e. menopause entered naturally, not as a result of surgical or medical intervention) between the ages 46

of 45 to 55, with the average age being 51. The time leading up to menopause is known as ‘perimenopause’ and this stage usually lasts around five to 10 years. It is during perimenopause when the physical and hormonal changes that we associate with menopause start occurring. During the perimenopausal stage, evidence shows that oestrogen levels are high in relation to progesterone, menstrual cycle length is more variable and unpredictable, ovulation is less frequent and progesterone levels are lower. This fluctuation of hormone levels can for some lead to the common symptoms of shorter/longer menstrual cycles, heavy/longer periods, period pain, spotting, digestive issues including bloating and constipation, headaches and migraines, increased irritability, anxiety and/or depression, hot and cold flushes, insomnia, vaginal dryness, skin/ hair thinning, reduced sex drive, weight

gain, bladder control issues and brain fog. These menopause symptoms can persist for up to seven years past the cessation of menstruation.

Observing ahimsa (non-violence)

Another symptom reported in a study from Berecki-Gisolf J. et al. is stiffness of the joints, which many experience as soreness, inflammation, and as a lack of mobility in the joints as a result. These symptoms can be further exacerbated when oestrogen levels start to drop in the latter stages of perimenopause and in post-menopause. It makes sense then that women from midlife onwards may feel discouraged from regular exercise and yoga classes as some of the more traditional and general yoga classes do not always make space for such symptoms in class. Furthermore, not adapting one’s yoga practice may actually increase soreness

in the joints due to the sometimes huge range of movement that is required to access some yoga asana, in addition to the weight that yoga asana often places on vulnerable joints such as wrists and knees. We could say then that not adapting practice for the peri/menopausal body actually moves us away from ahimsa, one of yoga’s eight limbs. Which begs the question: is it still yoga if we don’t adapt the practice for mid-life yoginis?

Oestrogen and the skeletal system

According to a study by Chidi-Ogbolu N and Baar K (2019): “Beyond the known relationship between oestrogen and bone, it (oestrogen) directly affects the structure and function of the other musculoskeletal tissues such as muscle, tendon, and ligament. In these other musculoskeletal tissues, oestrogen improves muscle mass and strength, and increases the collagen content of connective tissues.” With this in mind, we can assume that the effect of oestrogen on the body will be reversed when its levels drop. So adaptation of the practice of yoga (or any other exercise modality) to encourage the continuation of exercise is paramount to women of mid-life and post-menopause age because the drop in oestrogen production (along with progesterone and testosterone) directly affects the strength, agility and flexibility of the whole skeletal system (bones, muscles, tendons and ligaments). More specifically, these changes have been found to increase the risks of sarcoma (skeletal muscle fibre depletion) and weaken the ligaments and tendons due to a drop in collagen production, all of which can be partly slowed down with regular weight-bearing activity such a yoga. So it is clear then, that regular exercise is absolutely paramount for women in their mid-life stage and beyond, especially for those who cannot take hormone replacement therapy. But how do we adapt yoga asana whilst still gaining the benefits needed?

Adapting yoga asana

Firstly, lets modify yoga asana which place considerable weight through the wrists and shoulders. This could be downward dog, plank or side plank, all of which can be adapted by bringing the knee or knees to the ground. Or replace plank with press ups on a wall (feet on the floor, hands on the wall). Move away from postures that require deep range of movement of the

knees and hip joints as they are already very prone to wear and tear from daily life. For pigeon pose for example, take deer pose instead. Or in cobbler’s pose, place blocks underneath the knees. Be mindful also of the lumbar spine too, as it is this area of the spine that is most likely to show signs of ageing first. Cobra and locust pose are helpful replacements for upward-facing dog and a gentle floor bow that keeps the upper legs on the mat is a good swap for wheel pose as it lessens the pressure in the lower back area. Ultimately though, standing yoga asana will give the menopausal yogini the greatest benefits as these require vast amount of energy and so helps to burn off excess heat as well as boosting metabolism. Standing yoga asana also require balance which decreases likelihood of falls later on, whilst helping maintain neural pathways and muscle and joint strength which gives the skeleton more overall support, plus a healthy range of movement which helps to maintain a functional level of flexibility. Be sure to allow time for a long savasana afterwards though, so the necessary exercise toxins (cortisol, adrenaline and lactic acid) have a chance to leave the muscles via the blood stream and lymphatic system as this will help reduce inflammation.

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Finding wisdom

By practicing yoga and pranayama and other holistic practices in this way, in a way that honours the female life cycle of perimenopause and menopause, and by adapting to the body and what it’s journeying thorough, as opposed to fitting the body in to the practices that no longer serves the yogini, we can keep practicing the system of yoga with great benefit whilst still honouring its deep teachings. It is with this awareness that we can apply yoga in a way that helps us journey through menopause in the best way we can manage in the moment, with the intelligence of self-love. In this way we can bring ourselves back to a place of empowerment, a place where we can meet our new normal with acceptance and maybe even optimism at what lies ahead, a life of deep inner knowing and wisdom. Sally Parkes BSc is a senior yoga teacher and author specialising in women’s health. She runs yoga teacher training in fertility, pregnancy, postnatal and menopause and is a teacher for @movementformodernlife Visit: sallyparkesyoga.com or connect on Instagram @sallyparkesyoga

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Special Report: New Year New You

r a e Y New

Stronger You The health and happiness of your future life starts today. Let’s make it happen

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Special Report: New Year New You

It’s never too late to make a brand new start. Or, as author George Eliot put it so eloquently: “It is never too late to be what you might have been.” Whatever your hopes, dreams and aspirations, no matter how grand or modest, January 2023 is a great place to start. Inside this special report, we’ve compiled a series of articles to get you ready for your greatest race yet, from essential yoga and detoxing tips to getting started in strength training. Let’s face it, you don’t have to build a brand new you — you’re pretty awesome just as you are — but a stronger, more resilient version of your good self will stand you in good stead for the tasks and challenges ahead. This is your year. See you at the start line.

Inside: Page 50

New Year, Stronger You: Simple Wellness Tips For Building A Happier, Stronger You In 2023

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A Beginner’s Guide To Strength Training: An Informative Guide To Lifting Weights For The First Time

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Beyond Detox: How To Get Back On Track For Optimum Health After The Festive Season

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The Dopamine Detox: Switch Off The Smartphone And Rediscover The Joy Of Doing Nothing

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New Year, New Yoga: Treat Yourself To Some New Kit This Month To Give Your Practice Lift-Off

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Soup Cleanse: Upgrade Your Life And Elevate Your Health With A Soothing Soup Cleanse

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Stone Cold Sober Festival: Ditch The Booze And Achieve Enlightenment In Devon This Summer

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Special Report: New Year New You

New Year,

Strongest You Simple wellness tips for building a happier, stronger you in 2023. By Hannah Barrett

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an we rewrite the ‘New Year, New You’ narrative? Let’s ditch the typical things we are bombarded with at this time of year — diets, ‘detoxes’ and personality/ body transformations — and instead let’s celebrate who we are and commit to looking after and nourishing ourselves over the next 12 months. Commit to building our strength and resilience and finding contentment with this life we are living right here and now. I want to share a handful of ways that this can be done using the power of yoga. In reality, there are many more, and so tweak as necessary to suit your life and your body. Have the intention of creating as many happy habits into your 2023 routine that will bring you strength, connection and happiness.

Find joy in the ordinary

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The Covid-19 pandemic and the lack of being able to see or hug our loved ones was a big reminder of the truth in the phrase ‘enjoy the small things in life for one day you will realise that they were the big things’. There is a lot we take for granted without realising it. Live every day with gratitude, whether it's appreciating a beautiful sunrise, being grateful for the roof over your head, or even a favourite song on the radio. A gratitude practice is acknowledging the goodness in your life and being thankful for what you have, not searching for what you don’t. Research has consistently shown how a gratitude practice is linked to greater happiness, improved health and stronger relationships. So, over 2023, every morning write down or say out loud five

Special Report: New Year New You

Pause more

Do you ever find yourself constantly rushing to the next ‘thing'? Filling your days to bursting, not giving yourself time to breathe and not allowing yourself time to bring balance back to your body and mind? Rest and self-care are not selfish, they are necessary. Please know that busyness doesn’t need to be worn like a badge of honour as society may have us believe. We don’t need to take our phones to the toilet with us, we don’t need to answer emails on a walk and we are worthy of a lunch free from technology. We function better and are happier when we are rested. This year, take more pauses. Rest more! And if you feel guilty for doing so, remember you are resting not only for you, but for everyone else. Think of it like a ripple effect. We are showing our children, family and everyone around us that we are worthy. It isn’t being lazy, it’s essential to you feeling your strongest and best self.

Live a mindful life

Mindfulness is the practice of paying attention and it can occur in every aspect of our lives. It involves cultivating a present moment awareness that has no judgement. I read a beautiful book by Thich Nhat Hanh called The Miracle of Mindfulness. The book discusses the idea of bringing mindfulness into every aspect of life. It goes on to say that to do so in one go isn’t realistic and would feel overwhelming. Instead start with a ‘mindfulness day’. On that day can you try to do every single thing mindfully: drinking your morning tea, having a mindful shower, connecting

fully with family and friends. Over time it becomes easier and over time that ‘mindfulness day’ will spread into your whole week. So over the next year, could you choose one or two tasks daily that you want to be fully connected with? During those tasks, notice when your mind starts to wander and, compassionately, with no judgement, bring it back to the now. Immerse yourself in the task fully, connecting to sensations, smells, colours and textures, notice it all.

Meditate

So many people believe that meditation isn’t for them. They try it once and say “my mind is too busy”. I always give the example of learning to handstand. You would never expect to place you hands down and float up into a handstand on day one. You would expect to practice! Meditation is exactly the same. We are human and our minds wander (a lot!); mine still does now after many years of daily practice. Research has consistently shown the powerful positive impact meditation can have, including changing the structure of the brain, increasing awareness, concentration, and decision making. It can also reduce stress and anxiety, improve sleep quality, improve immunity and enhance self-awareness. This is incredible and it’s something you can do anywhere! Make it a priority to include at least five to 10 minutes of meditation each day in January. Maybe even keep a journal of how each practice makes you feel. You can find many meditation resources online (including on my app Yoga Happy) or alternatively, set a timer, sit down quietly and simply observe your breath without trying to change it. When your mind wanders, which it will, gently bring it back. At the end of the month, you are going to see such a positive impact that it will become part of your everyday routine.

One of the best tips I was ever given relating to meditation is to practice everywhere. Don’t just get used to a quiet room where any noise or disturbance can completely put you off. If you mix it up and meditate at the park, on a train or whilst the kids watch a movie, you are teaching yourself how to stay centred and keep inner peace in all situations.

Move your body with love

The beauty of the physical practice of yoga is that there are so many different teachers, styles and class lengths. I truly believe that every single person can find a class that is accessible for them. The best part is that once you find classes that you love, it makes creating a habit a lot easier. Meaning that getting stronger becomes something to look forward to. Commit this year to rolling out your mat regularly and staying curious in the classes you do. Try something new as the body loves to be challenged in different ways. But also stay curious in the way you listen to your body. Practice self-study (svadhyaya) and ask yourself: what do I need today? For example, sometimes our brain pushes us towards the Power Yoga classes it thinks we should be doing, when in fact what we really need in that moment is a restorative Yin session. If you are looking for inspiration, Hannah Barrett’s app Yoga Happy has over 300 classes and 20+ challenges with options for all levels and different class lengths and styles to suit your needs. Her aim is to help you fall in love with yoga, experience the power of a regular practice, find your strength and start a lifelong habit that you will want to stick to throughout the year. Download on Apple and Android with a two-week free trial. For more information visit: hannahbarrettyoga.com

Photos: Cecilia Cristolovean @ceciliacristolovean @yogaandphoto

things you are grateful for. Be as detailed as you can and try to avoid too much repetition on a day to day basis. Involve your whole family — I’m sure they will surprise you with some insightful answers!

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Special Report: New Year New You

A beginner's guide to strength training

With strength training hailed as one of the best and most effective ways to build a healthy body and mind, PT and wellness founder Rachael Sacerdoti applies her expert knowledge for the most informative guide to lifting weights for the first time

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hile yoga is a great all-round workout for anyone, and can help build a stronger body, resistance training is also becoming increasingly popular as a tool to develop resilience and power up. Use it or lose it is something I always think of when it comes to our muscles. As we age, muscle mass naturally decreases — this is why resistance training is so important. The most effective way to invest in your strength, along with helping to lift your energy levels and speed up your metabolism, resistance training also helps with mobility, range of motion, balance, and bone density. Despite its many merits, weight training can be a daunting prospect for many, especially if you are a first-timer with no idea where to begin. If that sounds like you, here’s a quick 101 guide to lifting weights for beginners.

Start small

Start small, preferably with your body weight until your confidence and strength builds. Over time, begin to add more resistance, slowly. Top Tip: If you can’t lift 10 reps x two sets of your chosen weight then you need to lighten the load. The right weight should feel challenging, but not uncomfortable at the end of your set. 52

Special Report: New Year New You

Form is everything

Like most exercises, to reap the benefits and see real rewards, you have to perfect the move and ensure your form is on point. When it comes to lifting weights, your technique should be your number one concern. Lifting incorrectly will compromise your workout and can lead to serious injury. This will also knock your confidence and your enjoyment of the workout. Slow your movements down and if possible, always work out in front of a mirror.

Warm up

Prep your muscles accordingly with a proper warm-up. Always! Activating your muscles — in particular the ones you will be working — is crucial. Using a foam roller or simple mobility movements to warm the muscles is simple yet highly effective.

Sip, sip, sip!

Water is the fountain of life, which is why it amazes me that we all need to remind each other to drink more of it! Staying hydrated before, during, and after your workout will enhance your performance so make sure you are getting enough. Try to consume three litres a day. If you find it tricky to drink enough, try

adding a squeeze of lemon or a slice of cucumber.

Consistency is king

Resistance at least three times a week will see your strength increase quickly enough that you will begin to fully appreciate the benefits of lifting weights.

Rest days

Incorporate rest days to ensure you are giving your muscles enough time to recover in-between workouts. Active recovery such as walking, stretching, and yoga is a good way to gently increase your blood flow which in turn will help rebuild the muscle.

Up your protein intake

Vital for everybody of every age, highquality protein is an essential part of a healthy diet helping to build and repair cells, bones, muscles, and joints. Crucially helping to prevent muscle loss (something that happens naturally as we age), an increase in your daily protein intake is imperative if you want to stay fit and strong.

Progressive overload

Master the art of progressive overload by pushing yourself slightly further than

your last workout. Once you have your form down to a tee, you can slowly begin to add more weight, or up your reps by one each time. Stay consistent to keep your muscles adapting and growing with each workout. Rachael Sacerdoti is the creator of It’s So Simple. Ideal for anyone who is looking to create healthy, mindful habits immediately, the It’s So Simple Method focuses on longterm sustainable lifestyle changes. Find out more at: itssosimple.co.uk or connect via Instagram @itssosimple_rs

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Special Report: New Year New You

Beyond

DETOX

How to get back on track for optimum health after the fun of the festive season. By Cristiana Sanna

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verindulged during the festive holidays and now feeling a bit lethargic? Maybe even a bit guilty? Too many mince pies and Baileys? Not enough sleep? Don’t worry. It happens to the best of us. It’s good for the soul to embrace these social occasions and get merry with family and friends over Christmas. I would never advise anyone to miss these precious moments purely to avoid temptations. Unfortunately, these fun times often encourage us to abandon our good dietary habits. And the problem isn’t just gaining weight. What most people don’t realise is that overindulging in our favourite foods and drinks can overload the body with toxins. And unless we go back into healthy habits and lifestyles after the New Year, we will drag the excess toxins with us into the next holiday season, where even more will accumulate.

Type of toxins

It's important to understand that there are different types of toxins. Some are easy to identify, such as junk food, alcohol, cigarettes, air pollution, heavy metals and BPA. Others tend to get overlooked since we don’t necessarily think of them as toxins. Examples are body fat, radiation and EMF (electro-magnetic field), sleep deprivation, stress and anxiety. We’re also faced with emotional and energetic toxins, such as 54

being in a toxic relationship or negative thoughts. We are constantly bombarded with toxins. Luckily, our bodies can release many of them through natural physiological processes like urination, sweating, breathing and thinking. Problems can arise when the organs are overloaded or don’t work as they should. The result is a build-up which could cause an array of issues.

Signs of toxin build-up

Here’s an example: perhaps you’re now feeling fatigued or experiencing some brain fog. You’re feeling anxious, or your digestion is not as good as it used to be, or you’re struggling to fall asleep. Other signs of over-toxicity include skin issues or even muscle and joint aches. And if we don’t help our bodies to eliminate these accumulated toxins, we might end up in a chronically toxic state. This can lead to far more serious conditions like diabetes, cardiovascular diseases, autoimmune diseases and even cancer, as I very well know. It will soon be 10 years since I was diagnosed with a rare form of breast cancer. I always thought my diet was decent and that I was ‘healthy enough’ for my age. Oh, how wrong I was! My life changed drastically on that day, but not in a negative sense. It changed for the better. That’s because it forced me to re-examine my diet, lifestyle, and my entire mindset. It hasn’t been an easy path, and I had some dreadful days, but I was cancer-free after one year, and I still am to this day. In fact, I’ve never been healthier! Since my diagnosis, I have studied extensively, eventually becoming a qualified nutritional therapist, naturopath, and Bi-Aura practitioner. Although I learned various natural and non-invasive therapies, I now specialise in detox and preventative medicine. I believe prevention is the best medicine, and detoxification plays a massive part in it.

What is the solution?

The first and most important action we can take is to avoid, or at least reduce, the number of offenders. We can start with what we eat and drink. Eating organic foods and drinking good-quality water is the first step in relieving the body from toxicity. Then, we might want to avoid using chemical cleaning products around the house. Nowadays, there are many natural alternatives, so it is easy to swap. We might want to invest in a good air purifier for the home or add air-cleaning plants or crystals, adding some nice vibes to your home as a secondary effect. Reducing contact with toxic people is the next big step. But in the end, we can’t avoid toxins completely, and an example is during the festive season. What we can do is help our main detoxification organs function at their best by regularly (and gently) detoxing them. During my healing journey, I discovered countless detoxification methods and tried many. Some are more ‘extreme’, and others are gentle. There is a modality for anyone willing to optimise their organs’ detoxification capacity. And let’s not forget the need to detoxify our emotional and spiritual energy. I feel much better after detoxing. I feel the difference in energy levels and food cravings. After my personal experience, I would recommend to anyone serious about their health to try some detox practices. But I would also suggest seeking the help of a qualified practitioner. A professional can evaluate if we are ‘fit’ for detox because there are some conditions where a cleanse can be counterproductive, and it can sometimes be overwhelming without the guidance of an expert.

https://thedetoxmaster.com

Cristiana Sanna is a qualified naturopath, nutritional therapist and Bi-Aura Practitioner. She works with naturopathic principles, and her main fields are detox, preventative and reversive medicine. Visit: thedetoxmaster.com

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Special Report: New Year New You

The dopamine detox It’s time to switch off the smartphone and rediscover the simple joy of doing nothing. By Simon Jeffries

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ow much time do you spend bored? I’m not talking about listening to your in-laws list their gardening achievements or faking an interest in your boss’s latest wander down memory lane. I mean genuinely, blank-minded, staring-intospace, nothing to do? For me, you’d think military training in one of the most elite services in the world would be a thrill-a-minute ride, right? Actually this couldn’t be further from the truth. Of course there are the heartpounding highs, the incredible moments that make you love the job…but there’s also a massive amount of boredom. This experience of sitting around with no purpose, probably cold and often wet, is so common within the military that it’s got its own name — ‘hurry up and wait’ — and you quickly learn there’s no point in getting wound up about lost time. You just switch off and sit it out. If you’re smart, it even becomes an opportunity. An almost-meditative moment to completely check out and to decompress. No one wants to go straight from a briefing into a firefight and those moments of boredom allowed me the space to prepare my mind for whatever

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was coming next. When you look at it this way, boredom can make you a more effective fighting force.

Constant alertness

So how’s this relevant to life away from the battlefield? If you’ve lost your mojo, are low on motivation and energy or rely on caffeine and other stimulants to get you through the day, boredom could help. We talk a lot about the brain being adapted for survival, engineered to respond to anything vaguely exciting. In today’s world of constant multi-sensory stimulation — a world designed to use your inner caveman tendencies to grab your attention and keep you hooked — it’s easy to lose focus. It could be food, sex, sabre-toothed tigers…or your latest WhatsApp alert. If it’s out there, your brain wants you to know about it. And what is it exactly that keeps you hunting for stimulation? Dopamine. It’s not just dopamine — one of several chemicals within your brain’s response and reward system — but dopamine is kind of a big deal. If your response and reward system

was broken down into ‘things your brain wants’ and ‘things your brain likes’, dopamine is in charge of your ‘want’. It also gives you a delicious ‘pleasure boost’ as a reward for following that impulse. Used as designed, dopamine is a bit of a wonder-drug. It can boost drive, focus and motivation. It allows forward planning and gives you that ‘thrill of the chase’ boost — at work, in sports, or in the dating game.

Dopamine drip-feed

So, dopamine sounds great. Surely it’s best to follow it down that pleasure rabbit-hole at every opportunity? Not so much. The dopamine drip-feed of the modern environment has created the new risk of ‘low dopamine-sensitivity’. A constant stream of neurochemicalspiking micro-stimuli means that the brain adapts over time, a phenomenon linked to lethargy, lack of motivation and depression. Imagine you’re standing next to someone screaming. You’d cover your ears pretty quickly. Eventually that’s what your ‘D2’ dopamine receptors start doing too; they’re overwhelmed and stop reacting to the dopamine like they should. So what’s the end result? In the long term, those receptors aren’t listening anyway so you produce less of them. The baseline amount of dopamine produced

Special Report: New Year New You by your body decreases too, leading to reduced focus and drive and limiting your pleasure response to things that would normally give you those happy feelings. It makes sense that we then require more stimulation to get that same natural reward. Pornography addiction. Drug addiction. ADD. Depression. All extremes that have been linked in some way to a low or desensitised dopamine response changing behaviour. More commonly, symptoms of dopamine desensitisation can include:

• • • • • • • • • •

Tiredness Apathy Inability to concentrate and/or complete tasks Inability to connect with others Mood swings Memory loss Sleep problems Low libido Self destructive behaviours and addictions Procrastination, hopeless ‘what’s the point’ feelings….

Rediscover boredom

Okay, you might be thinking, some of those sound like me but it’s not like taking vast amounts of class A drugs, my chemical balance is probably pretty decent. Actually, studies show that you don’t need abnormally high levels of dopamine to experience reliance or the eventual ‘desensitisation’. Many smaller ‘hits’ over time have a greater effect.

So, if dopamine desensitisation isn’t great … how on earth do you avoid overstimulation when life is geared up to trigger you at every turn? Boredom. That’s the bad news. It’s not sexy, but it is effective. To optimise the benefits of this natural motivator, you need to give it a rest. Literally. Completely ridding all dopamine from your body would have fatal consequences and luckily isn’t something you can just ‘do’ at home (phew!). But you can ‘detox’ all those small stimuli niggling at your neurotransmitters and create space for your brain to re-find its natural biochemical rhythm. Whether it’s mood swings or tiredness, lack of motivation or low libido, a dopamine detox could be the tactic to reset your thinking naturally.

“It's small actions that are the real secret to less stress, more satisfaction and higher performance. There is no one, single big thing. It’s the culmination of these small actions that change the game.” Takeaway tactic

There are many approaches to dopamine detoxing, some more fadlike and extreme than others (avoiding

eye contact in case it’s too exciting, anyone?!). However, there are two very simple changes that you can make today which are specific, manageable and beneficial without being a complete pleasure purge.

1. Decrease smartphone time

Ask yourself: How much time are you spending on necessary activities versus wasting time? What you have to realise is that companies like Google and Facebook hire the smartest minds from places like MIT, Oxford, and Harvard to design systems that are better and better at steering what you are paying attention to, and better and better at steering what you do with your time. Essentially they are hijacking the human mind. Not because they’re evil but because it's an arms race for attention. It’s business for them. Your job is to remember this and use what is within your power to make sure you remain the master of your phone, because being its servant will absolutely stop you from ever living up to your true potential.

2. Turn off notifications

We live in an Attention Economy. That means every app and website — whether it is a meditation app, the BBC, or an addictive game — is trying to get you to come back and spend more time. Companies literally have teams of people called Growth Hackers, whose job is to invent new notifications and tactics to bring you back. That’s why you wake up to screens inundated with notifications. Remember: It's small actions like these that are the real secret to less stress, more satisfaction and higher performance. There is no one, single big secret thing. It’s the culmination of these small actions that change the game. As you know, dopamine is linked to reliant and addictive behaviour patterns, so don’t beat yourself up if these takeaway tactics seem hard or unachievable at first. Practice makes permanent, so if you find yourself falling back into old habits, don’t write off the whole day. Use it as a learning point and get back on track as soon as you can. Simon Jeffries is a former Special Forces soldier who combines his elite military experience with behavioural science to remove limitations, build peak mental performance and forge resilience. You can find out more through his company The Natural Edge (thenaturaledge.com)

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Special Report: New Year New You Yogipod Meditation Cushion

A meditation cushion is the secret to sitting comfortably during your practice. This blue-printed meditation cushion from Yogipod supports you while also looking beautiful. Filled with buckwheat hulls for you to nestle into, the cushion is handmade in the UK from fabric hand block printed in Jaipur. The delicate Filigree Flower design is picked out in a rich yet calming blue hue. £45 yogipod.co.uk

New year,

new yoga

Treat yourself to some new yoga gear this month to give your practice lift-off! Move More Forest Green Leggings

Ladies eco-friendly high-waisted capri leggings from Perky Peach. Sweat-wicking fabric and quick drying made from 73% recycled polyester, 27% spandex. Secret stash pocket in the waistband. Suitable for yoga and all sports. £40 perkypeach.com

Yoga Happy Book

An essential companion to help you through life, whether you’re a complete yoga beginner or wanting to deepen your home practice. In this beautiful, full-colour book you’ll find everything you need to build inner strength, enhance your practice, and help you find calm, happiness and the resilience to navigate the modern world. With short, illustrated sequences, breathing techniques, meditations and other proven mindful practices, this book will nourish and support mind and body. Published by Quadrille/Hardie Grant. £20 hardiegrant.com

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Special Report: New Year New You

Soup cleanse

If a juice cleanse seems too chilly in the midst of winter, then try a soup cleanse for the ultimate comfort food healthy reset Kick start your healthy eating habits this January with Detox Kitchen. The company delivers a range of delicious, freshlyprepared, healthy meals straight to your door, including a full juice detox or, if you want something a little more comforting during the cold weather months, a soup detox. Soup is the ultimate comfort food at this time of year and can be a great way to reset your system onto a healthier path. The three-day soup cleanse from Detox Kitchen is teamed with fresh juices for the ultimate health boost. It includes: six organic coldpressed juices, three plant-based drinks, six wholesome soups, three health shots and six herbal teas for optimum cleansing benefits. It’s a complete package to give you lift-off for the new year ahead. “I instinctively turn to soup and broths

when I'm feeling a little under the weather,” says Detox Kitchen founder Lily Simpson. “There is something nourishing and restorative about them that instantly makes me feel better.” And the science supports this, she adds. Fresh juices and soups flood your body with an abundance of bioavailable nutrients that can efficiently be absorbed directly into your stomach lining. “We wanted to create a package that would help people see the transformation a wholefood, nutritious diet can have on their gut function and ultimately their overall health.” After a three-day cleanse, which will help restore the gut microbiome, boost energy levels and get you fighting fit for the year ahead, explore some of the other healthy

food options available from Detox Kitchen, including the nourishing, transformative meal plans designed for long-term health. As the ancients once said: You are what you eat. So let’s start eating for health in 2023! The Soup Cleanse is available with both Vegan and Protein options, priced at £115-125 (including delivery). OM readers get a 15% discount from Detox Kitchen site-wide, just enter the code ‘OMYOGA15’ at checkout. Visit: detoxkitchen.co.uk

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Melayne Stone Spiritual Medium Clairvoyant Clairaudient Clairsentient Tarot and Runes 7th daughter of a 7th Child No questions asked; all your questions answered All readings in a kind and compassionate way All readings recorded

https://themindedinstitute.com

Tel: 07710 102670 Email: [email protected] [email protected]

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Special Report: New Year New You

Stone Cold Sober Festival

Ditch the booze and achieve enlightenment in Devon this summer at the Stone Cold Sober Festival

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lean up your act at the best act in town this year. The Stone Cold Sober Festival is a 100% sober and vegan celebration that will take place in Devon later this year during the summer solstice. Expect five days of wonderful connection and magical transformation, with lots of yoga, music, dancing — and no booze whatsoever. Good vibes are guaranteed! It’s an ideal way to celebrate your new healthy lifestyle, enjoying fun and enlightenment alongside likeminded souls in a total celebration of life, love and laughter. It’s a 100% sober festival but you’ll still be able to enjoy amazing, healthy, vegan foods and nonalcoholic drinks to raise your vibration even higher. There’ll be plenty of yoga to keep you stretched out too, with styles ranging from yin yoga and kundalini to jivamukti and dharma yoga — plus meditation, sound baths and yoga nidra to get you blissed out.

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Experience the amazingness of a cacao ceremony, feel the power of breath work, and soak up some wisdom from top inspirational speakers. Then get your body moving with ecstatic dance, enjoy a yoga rave and kirtan, or immerse yourself into a shamanic summer solstice celebration. You’ll also find spiritual comedy and an open mic on offer to keep you giggling. It’s a five-day transformational festival (with optional day tickets) held over the solstice, honouring the cosmic divine being of light that you already are. Held in an area of outstanding natural beauty, the festival will include camping and glamping in stunning Bell Tents — plus proper toilets and shower facilities! Afterwards, you’ll leave feeling inspired, aligned and ready to take on the world. The Stone Cold Sober Festival takes place in Devon from 17-21 June, 2023. For tickets and further information visit: stonecoldsoberevents.com

https://stonecoldsoberevents.com

OMFM OMFM

OM FOR MEN Inside:

63 Man On The Mat: Vasisthasana (Side Plank) 64 Mental Fitness: With Mindfulness & Meditation

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MANMAT O N

OMFM

T H E With

ravi dixit

VASISTHASANA (SIDE PLANK)

BENEFITS

Vasisthanasa is a challenging arm balance with many benefits: • It strengthens the wrists, arms, shoulders, spine and abdominal muscles. • Enhances core strength. • Tones the arms, shoulders and legs. • Improves balance, concentration and focus. • Opens the chest, lungs and heart area. • Boosts overall strength and energy in the body.

COMMON MISTAKES

• Resting the weight in the wrist and letting the hips sink towards the mat. • If you feel too much pressure in your wrist, adjust the position of the arms slightly in front of the shoulder, instead of straight under it. • Lift the hips up, away from the mat to create a strong alignment in the body. • The upper arm and hand should be active, stretched out and in line with the lower arm.

TIPS

AWARENESS

This pose requires concentration to maintain strength and balance while focusing on the correct alignment of the body. And remember to breathe. Ravi Dixit is an Indian yoga teacher living in London, passionate about making traditional yoga understandable for everyone. Visit: ravi.yoga or connect on Instagram @raviyoga_goa

Photo: Cecilia Cristolovean (yogaandphoto.com)

• Before doing this pose, it’s very important to always warm up the shoulders and wrists with simple warm-up poses (sukshma asana). • If it’s hard to maintain balance, you can bring your top foot down on the floor in front of or behind your bottom leg.

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OMFM

Mental

FITNESS

The importance of mindfulness, meditation and fitness. Lee Hawker-Lecesne looks at how as a nation we are witnessing an exponential growth of mental health problems and how to challenge anxiety, depression, and obesity through mindfulness, meditation, and mental/physical fitness

PHYSICAL ACTIVITY AND YOUR MENTAL HEALTH

Lifestyle modifications such as increased physical fitness can assume great importance in individuals battling mental health issues, helping to improve their mental fitness. An essential component of lifestyle modification is exercise.

FITNESS AND MENTAL HEALTH — HOW IT WORKS Look to improve your physical fitness through aerobic exercise:

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• Yoga • Jogging • Swimming • Cycling • Walking • Somatic movement In a post-Covid age, these improvements in mood have never been more important and have been proven to reduce anxiety and depression. One hour of exercise of moderate intensity for four days a week, is sufficient for these health benefits. Moreover, these 60 minutes need not

be continuous; three 20-minute fitness sessions are believed to be as equally useful as one 60-minute individual session. Fitness quite simply improves mental health; exercise-induced increases in blood circulation to the brain influences the hypothalamic-pituitary-adrenal (HPA) axis and, thus, the physiologic reactivity to stress. This physiologic influence is mediated by the communication of the HPA axis with several regions of the brain, including the limbic system, which controls motivation and mood; the amygdala, which generates fear in response to stress; and the hippocampus, which plays an important part in memory formation as well as in mood and motivation. Health benefits of regular exercise include the following: • Improved sleep • Better endurance • Stress relief • Improvement in mood • Increased interest in sex • Increased energy and stamina • Reduced tiredness that can increase mental alertness • Weight reduction • Reduced cholesterol and improved cardiovascular fitness

MENTAL CONDITIONING & MINDFULNESS

Don’t underestimate the importance of mental conditioning — and one of the best ways to do this is to meditate, or to practice mindfulness. The millennia-old practice of mindfulness meditation is not just for Buddhists. Recent clinical research studies have shown that it has very good clinical effectiveness in the treatment of depression, anxiety, and stress. It can significantly help reduce symptoms and promote healthier thought patterns for those in early recovery from trauma. Mindfulness is now very popular and is used widely outside of the medical field – by businesspeople, athletes and anyone who desires to increase their mental or physical health and to improve their overall peak performance. Start with short periods of 10 minutes of practice a day. As you practice regularly, it becomes easier to keep the attention focused on breathing. Eventually, awareness of the breath can be extended into awareness of thoughts, feelings, and actions. The evidence base for mindfulness in the treatment of mental health problems is now well established. Mindfulness is: • A universal human capacity that can foster clear thinking and open heartedness. When applied to meditation practice, it requires no religious or cultural belief system. • An intentional, accepting, and nonjudgemental focus of one's attention on the emotions, thoughts and sensations occurring in the present moment. It can be learned through training in meditational practices.

• A form of non-judgemental, presentmoment awareness, in which each thought, feeling or sensation that arises is acknowledged and accepted as it is. • A means of paying attention in a particular way – on purpose, in the present moment and non-judgementally. As well as reducing depression and anxiety, research additionally supports the effectiveness of mindfulness meditation in reducing trauma symptoms as well as cravings for substances or behaviours that people may have become addicted to. Incorporating mindfulness into physical fitness helps individuals to develop not only their physical health but also their mental wellbeing. Heightened levels of awareness, increased self-discipline, social inclusion, improvements in mood and camaraderie are all benefits of practicing mindfulness. Meditation may benefit both your

physical fitness and lifestyle through: Focus: This is frequently cited as the key to success. Meditation helps to increase levels of focus, attention, and concentration. Stress reduction: The most widespread application of meditation in modern life is stress reduction. Stress is something of a double-edged sword — an appropriate amount of stress can motivate a person to train harder to gain a competitive edge. Conversely though, too much stress can cause anxiety and regular stress can cause harm to a person’s physical health. Prolonged stress has been evidenced to cause a multitude of health problems such as gastritis, autoimmune diseases, ulcers and even heart disease. Anger management: Meditation practice increases awareness and can help you keep your temper in check before it even gets a chance to flare up. Improved sleep quality: Muscles rebuild themselves and grow when the body is at rest. As an adult, we know that you need a recommended 6-8 hours of uninterrupted sleep every day. Adequate sleep is vital for muscle repair and if you are not resting enough, it’s hard to get stronger. Meditation calms the mind and improves the quality of sleep — and the better your quality of sleep, the faster your recovery time. Your mind is the most powerful weapon you possess in overcoming the rigours of everyday life. When you dedicate a little extra effort to mental training regularly, the benefits will extend into a broad range of other aspects of your life. Lee Hawker-Lecesne MBPsS is lead therapist and addiction counsellor at The Cabin (thecabin.com)

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Self-Care Special Report

The Self-Care Club

Join the club: cultivating self-kindness, nurturing self-talk and putting self-care on top of our priorities list, as we learn the importance of caring for ourselves, as well as each other

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Self-Care Special Report

This month we’re going all in on self-care — it’s high time you treated yourself with the love, care and respect that you 100% deserve. What is self-care? It’s about giving yourself the same kindness that you would give to others. It seems easy to be kind to our friends, family and even strangers, but when it comes to ourselves, that’s often a more difficult assignment. But why? Ahimsa is the yogic principle of non-harming — and it applies to yourself as much as others. So tread the yogic path: be kind to others (of course), but be kind to yourself too, whether that’s taking a little time out, developing more positive, nurturing self-talk or even treating yourself to a hot bath or a hot chocolate in the evening. It’s called self-care, baby…and that’s what it’s all about!

Inside: Page 68 Yoga, Self-Care & Me: Embracing Self-Care And Self-Love Beyond Asana Practice

Page 70 7 Essential Self-Care Tips: Finding Time For Self-Care In The Modern World

Page 72 Manifestation, Meditation & Mindfulness: Yoga Retreats: The Ultimate Self-Care Adventure

Page 74 Worry, Be Gone: Useful Tools And Techniques To Overcome A Worrying Mind

Page 76 Self-Nurturing For The Whole Family: 4 Practices For All To Nurture Self-Care

Page 78 Savasana: If You’re Seeking A Little Self-Care On The Yoga Mat, Savasana Is The Pose For You

Page 79 Satisfy Your Soul: Soothe Mind And Body With These Essential Self-Care Goodies

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Self-Care Special Report

Yoga, self-care

and me

Yoga teacher, Esther Marie, explains in her own words how her practice evolved to embrace self-care and self-love above and beyond asana practice in the face of physical health challenges In 2016, a year into my yoga practice, I was told by a physio that if I continued to practice the way I was, then I would end up in a wheelchair by the time I reached my mid-forties. Due to having both hypermobility syndrome and fibromyalgia, she told me that if I wanted to continue my yoga journey, I had to figure out a way to practice yoga with functionality and accept that my body has limits and barriers. Despite feeling panicked by the severity of her statement, it also became my driving force and determination to find a safer, more adaptable way to continue practicing and learning yoga and one day becoming a

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“No two bodies are the same, therefore I do not believe that any two yoga practices should look the same.”

teacher. That was six years ago. Since that time, through practicing yoga and taking my yoga teacher training (2017/18) I have created a very holistic approach to my practice, which underpins all of my teaching and classes. When you have a condition that is invisible on the surface, going to a public yoga class can feel

terrifying and intimidating. I know through my own experience there were times when teachers assumed my range of movement was a good thing and encouraged or adjusted me to go deeper; but this caused pain. My yoga doesn’t follow the rules of a typical vinyasa sequence that I was taught and trained in because it’s not what my body needs. I incorporate my body-weight strength and stability training from my physio into my yoga practice. I incorporate my fascia release into my yoga practice. I include my meditation, mindfulness and journaling into my yoga practice.

Students with varying degrees of yoga experience attend my classes and many of them have chronic pain elements or conditions that restrict their bodies to access certain postures, so I offer a multitude of variations. This is something I wish I had experienced when I was attending public classes at the beginning of my yoga journey, and is something I pride myself on as a teacher. Offering alternative postures — and even creating hybrid postures of my own, like baby warrior III, baby boat, anchored boat, supported plank — provides a variety of options so my students always feel encouraged, suitably challenged and positive about their own practice. Yoga is a practice to be experienced and done in a way that suits the individual. No two bodies are the same, therefore I do not believe that any two yoga practices should look the same. Every time I have a pain flare-up, my practice keeps me humble and has taught me that how I treat myself through these more challenging and debilitating times is

still yoga. Just because I haven't made it to my mat, doesn't mean I am not practicing yoga. Being able to embody yoga in this way is vital in my opinion to anyone who practices with a chronic condition of any sort, because it offers whole self-kindness and a way to navigate life in a mindful, compassionate way. For example, if I am to honour ahimsa, the first Yama, meaning non-harm, this means that I will not go to the full range of my body’s mobility, as I know it would not

“Yoga can weave its way seamlessly into your everyday life, through its principles of mindfulness, physiological approach to regulating the nervous system, deep inner self-discovery and path to sacred self-care.”

be beneficial for my body. I would not be practicing yoga if I caused harm to my body, so I find my edge and accept this is where I am to stay. I know many people disregard the idea of starting a yoga practice or believe they can’t practice it because they are not flexible enough. However, this is not the case. Yoga truly is an inclusive and accepting practice available for everybody and it is my aim to share this message and my way of practicing with as many people as I can. I I believe my condition was meant for me so I could help support and lead others with chronic pain, fatigue, anxiety, depression and other vulnerabilities to find their own empowering way to practice. My biggest piece of advice to anyone who can relate to my story is to explore the eight limbs of yoga. Within these texts you can gain so much understanding of why and how yoga works to support oneself in a way that exceeds just the body and a class on a mat. If you want it to, yoga can weave its way seamlessly into your everyday life. It can offer you guidance even in this modern, chaotic world of today…through yoga’s principles of mindfulness, physiological approach to regulating the nervous system, deep inner self-discovery and path to sacred self-care. On a personal level, yoga has taught me life lessons I never thought possible. I have battled with mental health issues since the age of just 14 and was in psychotherapy for over a decade to help me heal from grief, anxiety, depression and find my happiness and strength to fully accept myself. It was yoga philosophy that enabled me to fully finish my path and find my healing. Yoga has taught me how to focus my mind, flip my perspective, understand myself, the world, and others, giving me a deep appreciation for my body and the strength to face each day with a grateful heart. Yoga has enabled me to find a gentler, more loving and compassionate way to live my life, move my body and, most importantly, find unconditional acceptance with who I am and the body I have. Esther Marie is a yoga teacher based in Surrey (esthermarieyoga.com)

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essential self-care tips Finding time for self-care in all the hustle and bustle of the modern world is essential. By Eva Kristlova In today’s world of business, drama and overwhelm it’s not unusual to feel low, stressed or depressed. We often need to be reminded of the importance of self-care, slowing down, and taking good care of ourselves in such a fast-paced environment. Here are seven simple tips for the week ahead to help you nurture yourself and feel just a little bit better despite all the overwhelm of the modern era.

1. SPEND TIME IN NATURE

Take yourself for a walk in nature, breathe the fresh air, and instead of looking at your phone look up and see the tree tops and the sky. Try a little digital detox and maybe even leave your phone at home. Look around you and notice all the amazing wonders of nature. Have you seen a sunrise or sunset lately? Why not visit your local beauty spot and let the show unfold!

Your challenge: Go for a walk in your local nature area and keep your phone switched off.

2. MOVE YOUR BODY

It is known that when we don’t move we start to feel low, sluggish and uninspired. So let’s shake it up! Take yourself to a yoga class or simply put some good music on and dance in your kitchen. Awaken your energy that has been asleep and I guarantee you will feel a hundred times better!

Your challenge: Try a new yoga or fitness class. 70

Self-Care Special Report 3. CONNECT WITH YOUR LOCAL COMMUNITY

As humans, we all want to be a part of something. In this time and age when the world is spinning faster and faster it is actually quite common to feel lonely and lack real connections. Why not find a group of like-minded people in your local area? A yoga studio is a good start, or connect with a walking group, dance group, find a book club, become a swimming enthusiast. There are so many different communities that will welcome you with open arms.

Your challenge: Make a connection (perhaps an old friend that you lost contact with).

4. EAT HEALTHY AND NUTRITIOUS FOOD

Unhealthy and processed food makes us feel tired, bloated and not good, so buy yourself some fresh fruit and veg and create a delicious new meal. Prepare your food with love and gratitude and you will really taste the difference.

Your challenge: Try a new healthy recipe and create a nutritious and nurturing dinner for yourself and your loved ones.

5. EXPLORE

Try to get out more and expand your horizons. For a change, put yourself first and ask yourself: where do I want to go, what do I want to do? Even simply visiting a nearby place of interest, an art gallery or a beauty spot will inspire you and you will feel a little better. Alone or with a friend, go and see what is out there!

Your challenge: Go somewhere where you haven’t been before.

https://instagram.com/yogalifestudio https://instagram.com/evakristlova

[email protected]

https://yoga-life.co.uk

6. PRACTICE BALANCE

Slow down, pause and take a few breaths. Modern life is fast, so it’s time to bring a little balance into your day. There needs to be a balance between activity and rest, yin and yang. What do you need more of in your life to feel more balanced? If we don’t rest we will burn out!

Your challenge: Give yourself

permission to have a little break several times a day to practice mindfulness and slow down your breathing.

7. REMEMBER WHAT YOU LOVED DOING WHEN YOU WERE LITTLE

Imagine yourself as a little child. Do you remember what you loved doing, what your dreams were and what you were passionate about? At some point, most of us stopped doing it.

Your challenge: Do something that brings you joy and that you loved doing as a child.

Eva Kristlova is a senior yoga teacher at Yoga Life Studio, Eastbourne. Visit: yogawitheva.co.uk or connect via Instagram @evakristlova

https://nourwellbeinglifestyle.com

[email protected]

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Manifestation, meditation and mindfulness

For the ultimate self-care adventure this year, book yourself onto a yoga retreat for a total mind-body rejuvenation

Manifestation, meditation and mindfulness: the three Ms are good for the soul and go to the very heart of learning to harmonise yourself. Learning to switch off from the pressures of the outside world and to concentrate on your own inner strength and balance can be difficult to master alone, however. Finding the time to concentrate solely on ‘you’ can be almost impossible if you’re juggling a career, family, pets and other commitments which always seem to take priority. If you’re lucky you might manage a walk alone occasionally or a yoga or Pilates class once a week or so, but often that’s crammed into a busy schedule and the benefit can soon be overwhelmed by new pressures that follow. 72

Investing time in a retreat is the surest way of ensuring you get a proper break from routine to immerse yourself in properly restorative self-care. It’s important not to view the idea of a retreat as just a luxury; but more as a necessity for wellbeing. In the long run, the break benefits not only you but also the colleagues and family you are taking a window to escape.

“Investing time in a retreat is the surest way of ensuring you get a proper break from routine to immerse yourself in properly restorative self-care.”

Rejuvenation & retreats

Rejuvenation is the positive result of a retreat that is well put together, offering sessions in a variety of classes and workshops – yoga, Pilates, mindfulness, meditation and manifestation. A good retreat in an idyllic location offers the opportunity to spend time in the natural world whether that’s up a hill, alongside a lake or out on the sea. All the elements of the environment combine to ground you and connect you with the earth. Comfortable accommodation, whether that’s in a country house, a yurt or a yacht, enhances the retreat experience and a good night’s sleep is assured after a day spent remembering how to relax. Healthy and nourishing food produced by

Self-Care Special Report immersive experience of her retreats at home and abroad. Ebru’s native home in southern Turkey provided a perfect setting for heavenly yoga retreats in the sunshine, with sun, sea and sand alongside fully equipped yoga shala facilities and treatment rooms. Back in the UK, she adopted the Lake District as a magnificent backdrop for manifestation. The 2023 schedule of Ebru Evrim retreats features Country Classic Yoga in February at Windermere, Back to Nature Turkish Yoga at Gocek in May and a Luxury Yacht Yoga & Pilates retreat departing Fethiye in September. Visit: ebruevrim.com/holidays/ for details.

experienced cooks is another vital ingredient of a good retreat, whether it’s exotic flavours of the Mediterranean or home-cooked English fayre. And then there’s the company. A chance to meet new friends or travel with familiar faces, the nature of a retreat means you can spend as much or as little time as you wish with your fellow guests; like-minded souls

[email protected]

you’ll enjoy connecting with to share the adventure. Ebru Evrim, founder of two yoga and Pilates studios in the UK and an activewear clothing brand, added retreat holidays into her wellness offering and has a firm following among guests who have enjoyed the

https://ebruevrim.com

[email protected]

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Worry,be gone! Useful tools and techniques to overcome a worrying mind. By Grace McGeehan Are you a worrier? Do you find yourself always having something to worry about? And if you solve the worry, you find something else to worry about! It feels never ending and like there is no other way. Thoughts lead to feelings, which lead to behaviours. Worrying can lead us to feel anxious, self-critical, indecisive and other unwanted things. Our behaviour then aligns with these thoughts and feelings. Worry is a habit of thought: the more we engage in the habit, the more it becomes automatic. We worry without realising, and it becomes unconscious. We then question why we feel so anxious or self-critical but when we go to the root cause there lies the worry! Its enough to send your head spinning! But worry is a habit. And that means we can break the habit and create new healthy habits of thought. However, because it’s automatic and unconscious, it’s still challenging and requires self-awareness, practice and patience. Basically, the job of the mind is to keep us alive. It does this by taking us away from pain and towards pleasure. Worry can 74

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become pleasurable (as remarkable as it sounds). It can make us feel safe due to its familiarity and habitual nature. When we realise this, we meet our worry with kindness and compassion, while recognising that it's no longer helping us, but holding us back! Then we can do the work to let it go. Here’s how to manage your worries:

1. Set aside worry time

Set aside 5-15 minutes to write down all your worries. Brainstorm areas of your life: career, love, family/friends, personal health and development, environment and finances. Big, small, rational or irrational — everything! Once 10 minutes is up, your worry time is up! You can then get on with the rest of your day.

2. Categorise the worries into ones you have control over and ones you don’t have control over.

The ones you have control over, you can do something about it. The ones you have no control over, we can let them go. Hypothetical worries are worries we can let go (although of course this is easier said than done).

3. Practicing presence and mindfulness

Notice the worry arise, be aware of it. Be curious of the worry. Is it true? Necessary? Helpful? Is it taking you toward your goal

of happiness and being free from worry? Feel the sensations as a result of the worry, bringing attention to breath and feeling grounded and connected. Every exhale, try to let go of any physical tension or tightness. Moving your awareness from out of your head and into the body. Every time we choose to let go of unnecessary worries, we break the habit of thought and replace it with new, more healthy ones. In time, this will become easy for you.

4. Mantras and affirmations

Creating mantras or affirmations to work with and repeating them when worry arises gives your mind something else to focus on. Some examples: ‘Let go’; ‘I am calm’; ‘I am safe’; ‘There is nothing to worry about’. You could also focus on your breath and saying ‘Inhale’ every time you inhale and ‘Exhale’ every time you exhale.

5. Worries that you have control over

Write down what the problem is. Journal on what you can do about it. Act on the things you feel are intuitively right to you, realising that you've done everything you can. Grace McGeehan is a yoga and therapy expert running programmes, workshops, events and retreats. Find her at: gracemcgeehan.com or connect via Instagram @gracemcgeehan

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g n i r u t r u n Self for the whole

family

Four practices that you and your children can do together to nurture self-care. By Gopala Amir Yaffa The only constant person in all of your relationships is yourself. If I’m not in a good place, nothing is. My relationship with my partner, my children, my work, and my school environment will all suffer. Besides, being emotionally dependent, or dependent in any other way on other people — including depending on them

for our happiness, being heard, being supported, being loved and being nurtured — is a risky business and is sure to bring disappointment. Everyone has their problems and issues and stories and traumas and we cannot rely on them to be consistently there for us. Ups and downs are a guarantee. But what if we took more time to

nurture ourselves? Then we could be more emotionally independent, feel good from the inside, and then, and only then, also be available to support others. Taking care of ourselves is not selfish; it is preparing ourselves to face the world with a better attitude and be of service in a greater way. If you're feeling drooped, or perhaps you have ‘delight deficiency syndrome’, then you need to spend some time on yourself!  We might benefit from watching the playfulness and joy of a dog; its unconditional love and readiness to celebrate life at any moment often contrast sharply with the inner state of the dog’s owner who might be burdened by problems and lost in thought. One wonders: living with this person, how does the dog manage to remain so sane, so joyous? This is because joy is an inner state, and even when things suck it is our job, not others, to cultivate it within ourselves. We have been through so much in the last few years and may be feeling a bit (or a lot) depleted — this is why we need to fill ourselves up from the inside through selfnurturing.  Here are four practices that you and your children can do together to nurture self-care. Let’s start this journey together!

1. Talk to yourself like you would talk to a friend

 Sit tall, close your eyes and pay attention to your self-talk. 76

 Have you ever noticed how we are quick to praise other people in the same instances where we often criticise ourselves? When we fall just short of achieving a goal or we don’t live up to some high expectations, we tend to judge ourselves and dismiss our efforts.  Sometimes we are our worst critic…and even our worst enemy.  How you talk to yourself in response to your successes and failures, even small dayto-day ones, affects how you view yourself and how you think others view you as well.   Noticing the way you talk to yourself, start adjusting and changing it and start talking to yourself like you would talk to a friend.  Rather than focusing on small things that you are not able to accomplish at a given moment, think about how far you have come, or your successes up to that point. Focus on the positive rather than the negative. 2. Self-hug breath

 Sit tall, take a deep breath in and spread your arms to the sides. As you exhale, bring your arms back in and around you to give yourself a hug. Rock from side to side a bit for a longer cuddle. You can sigh or make any noise that makes you feel pleasant as you do this.  Repeat a lot! 3. Self-massage

 Sitting tall, everyone closes their eyes. Take a few deep breaths together. Now start to massage yourself. Place your hands on your feet and massage them softly rocking forward and back. Work your way up your legs and massage your knees using a circular motion. Move to the thighs and knead them like dough. Bring your hands to your belly and use big circular motions to massage it

all around. Now massage your shoulders, then your arms and palms. Massage your neck and your scalp, and finally your face; forehead, cheeks, nose and ears.  Now make fists with your hands, keep your wrists loose, and start pounding on your chest making a loud ‘Aaahh’ sound. Do it for a couple of minutes, and then stop and find total stillness and silence. Enjoy the feelings that arise in your body.

4. Gratitude prompts meditation

 The grass is greener where you water it — and by choosing to put the emphasis on the good stuff we can cultivate a much lovelier inner environment for ourselves to live in. Gratitude prompts are a great way to get started, continue your practice, or kick-start an awesome gratitude attitude. This is also a relatively simple exercise, with only one instruction: fill in the blank!  Close your eyes and answer these prompts in your mind, filling in the three words at the end:  I’m grateful for three things I hear… I’m grateful for three things I see… I’m grateful for three things I smell… I’m grateful for three things I touch/feel… I’m grateful for these three things I taste… I’m grateful for these three blue things… I’m grateful for these three animals/birds… I’m grateful for these three friends… I’m grateful for these three teachers… I’m grateful for these three family members… I’m grateful for these three things in my home… Gopala Amir Yaffa is co-founder and wizard at Rainbow Yoga Training: rainbowyogatraining.com

https://rainbowyogatraining.com https://instagram.com/rainbowkidsyoga

Self-Care Special Report

the hardest : a Savasan yoga pose?

For those with a busy mind, Savasana can be a challenge, but if you’re seeking a little selfcare on the yoga mat, then it’s a pose worth mastering. By James Adams Savasana – pronounced shah-vah-sahnah – is the very first yoga asana that many students are introduced to. Also known as corpse pose, Savasana sends the practitioner into a state of deep relaxation when practiced correctly. The asana is performed by lying backwards, with arms apart, palms facing upwards, legs spread apart with feet pointing outwards. The student is asked to carry out slow, rhythmic breathing through the nostrils while placing conscious awareness on the breath. Savasana is believed to be the hardest yoga asana. Some would question why such a simple, motionless asana would qualify as being difficult, compared to more advanced asanas such as the headstand (Sirsasana), the king of asanas. Nevertheless, most yoga teachers agree that Savasana is the trickiest for their students to master, and here’s why. We now live in a very fast-paced, technologically evolving society where most people own some kind of portable digital device – whether it be a laptop, smartphone or tablet. The evolution of technology has benefited the world in many ways, and at the same time, is responsible for much of the mental disturbances due to the excessive 78

stimuli they release. Most times, our sensory functions are required to work overtime to process much of the visual and audio stimuli originating from digital devices. Subsequently our minds convert these sensory imprints into memories and don’t hesitate to play them back when a moment of silence appears. Access to handheld digital devices means that we never need to sit alone with our thoughts, or just gaze out of the window and be fully present. There is always something occupying our thoughts – our minds never really switch off. Our minds never want to. Even without advanced technology, our minds would rather be occupied with thoughts than be completely in the present. Moreover, they were not required to deal with these frequent surges of sensory stimuli previously; therefore, it may have been easier to quieten the mind with a round of breathing and concentration in times gone by. This alone is the reason why Savasana is so hard for many students now. Their minds are so pre-occupied with thoughts originating from technological devices – whether it be a funny TikTok video or selfies

of a recent holiday in Hawaii. Buddhists refer to a mind with sporadic, bouncing thoughts as the monkey mind. In the 21st century, monkey minds are out of control. Yoga teachers instruct their students during Savasana to perform slow, deep rhythmic breathing while keeping the body entirely still. In time, the expectation is that the aspirant will be able to quieten the mind and slip into a deep meditative state. In the modern digital age, this is difficult and requires an important pre-requisite step. Any serious yoga student should take steps to moderate time spent on their phones, laptops and tablets and try not to use any at least one hour before a yoga class. Using them for business and work purposes is acceptable of course and, in most cases, unavoidable. Scrolling on Facebook feeds or watching a stream of YouTube videos before a yoga class might not be such a good idea. A sensory detox, right before a yoga class will make it easier to concentrate during Savasana. The relaxation attained from Savasana will flow through the subsequent asanas and remain for the duration of the class.

Self-Care Special Report

Satisfy

your soul

Soothe mind, body and soul with these essential self-care goodies

The Power Of Now Soap

The Power of Now has a fresh citrus scent of lemon blended with uplifting florals and warm grounding notes of rosemary, patchouli, musk, vetiver and sandalwood. The soap is embedded with indigo gabbro. This stone is said to help us get a better understanding of our true selves and uncover buried emotions that are blocking us. The soaps are vegan, cruelty-free and gluten-free and they smell divine. The perfect addition to any bath time routine. £11.50 thewootique.com/collections/the-magic-collection

Self-Kindness Book

This beautiful handbook by Claire Chamberlain will introduce you to a radical new approach to self-love. Through a combination of practical tips and actionable advice, Self-Kindness will help you to deepen your self-love and grow your happiness. £8.99 summersdale.com

Yogipod Fretwork Grey Eye Pillow

A must-have for any self-care yoga practice this eye pillow will take your relaxation to the next level. Made from fabric hand-printed in Jaipur, India and filled with linseed. The gentle weight of the eye pillow over your eyes will help your nervous system to relax. The fretwork-inspired design mixes bold and delicate elements printed in a calming grey tone. £10 yogipod.co.uk

Vitality Body Scrub

To revitalise your body and uplift your mind. Made from an exfoliating base of finely-ground pink Himalayan salt crystals, containing over 80 minerals and trace elements vital to the health of your skin. The salt crystals are drenched in a blend of golden argan oil and indulgent sweet almond oil, rich in vitamins, nutrients and fatty acids to nourish and soften your skin. Then uplifting lemongrass, juniper berry, patchouli and rose damascena essential oils to produce a wonderfully fresh citrus fragrance. The combination of salt and oils will leave your skin feeling supple, glowing and sensational. £38 sitaarah.com

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Embodied Living: Mindfulness & Yoga for Life’s Everyday Challenges

Subtle intention, sustainable change

I

Experiencing the pause and stillness of deep winter to find the calm within, a place to set and nurture subtle and lasting intention. By Lauren Bloxham

n the depths of seasonal darkness, when festivities have passed, there is a pause, there is a stillness in the natural world; a stillness that transforms the echoes of festive celebrations to a noiseless void of uncertainty. The pause can be desperately alarming for those of us who fill their senses with worldly pleasure. Equally, the silence can be deafening for those of us who operate within the anxious pace of 24/7/365 page turning, clock-watching life. The knee-jerk reaction to this discomfort can be to wipe the slate clean, to vow that this year will be better, different, healthier… that we’ll do the thing, visit the place etc. We write bucket lists and resolutions and imagine their accomplishment

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will lead us to feel a certain way; that having something to look forward to will fill the void of uncertainty. It’s no coincidence that January is the time most of us book our summer holidays and reinstate our memberships to gyms, classes and courses. The pause, and the discomfort it might stir, can also be an invitation to move closer, rather than react, rather than re-enforce the habits so deeply engrained within our psyche. What if we feel the discomfort and become more curious about it? What if we chose to be still for a moment within it? What if we take a look around at the psychic landscape and discover where the eruptions of emotional charge that precede reaction are coming from? What if we remember that we don’t have to fear stillness

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or darkness and we remind ourselves that there is nothing wrong with experiencing it, and instead we can move within with love? Bringing the light and love of our awareness into the experience of discomfort, we begin to soothe fractious foundations; bringing confidence to the experience of discomfort, we disarm what we fear. When we move towards this period of dark stillness with love, by recognising it rather than reacting to it, by allowing it to be what it is and by being curious about it, we move closer to our deep inner selves. We begin to operate in a powerful space of potentiality, where uncertainty becomes potent, and its possibility becomes exciting. This is where our subtle intentions can take deep root within us. The pause, the stillness and the darkness provide nourishment to our ideas and inspiration. Nestling into the discomfort, like tree roots moving deeper into the soil, we anchor our awareness in something solid, something supportive and something deeply nourishing. It’s here that our subtle intention can bring sustainable, long-term change.

A visualisation

As you sit or lay now, feel all the places in the body which are connected with the ground. Let your inner awareness settle in those places as you experience gravity working through the body. Begin to visualise extending roots deep into the earth from those physical places. Roots can extend deep and wide, knitting with the earth, creating a stable, solid, and deeply nourishing system of connection. Where roots become fine and barely discernible from earth, here, set an intention. “I now draw the nourishment of *peace into my life”. *Select the word that feels most appropriate, maybe calm, joy,

connection, love, support, good health, to suggest a few. As you visualise drawing that nourishment up from those fine hair-like roots, drawing deep into the body itself, breathe in your word, then breathe out the same word as your awareness gently fills the space and shape of the whole body. See words and actions extending from the body like branches and fruit, ripe with intention. See all actions, relationships and interactions infused or saturated with intention. Then gently let them go, as you return to the moving breath, simply allow the breath to carry the word, like a seed on the wind. Roots cannot survive in frozen ground, and our fear response is like the subtle equivalent of a deep freeze, nothing can grow here. Awareness is like the warmth of the sun on deeply frozen ground, mobilising water to flow, allowing our roots to extend and grow. When we lean towards what we fear and what we find uncomfortable, rather than react against it, we grow. It’s possible to use the natural pause of the deep winter months, the darkness, and the stillness to find pause within us. And with skill we can navigate what is uncomfortable, with love, bringing warmth and growth which will serve to sustain us through the darkness, and emerge with us into the light. Deep intention, nurtured with the warmth of our awareness will inevitably bear fruit…but for now, simply rest and draw nourishment into your roots. Practice yoga with Lauren Bloxham online (blackdogliving.com), in person in West Cornwall, or on retreat: ‘Embodying the Elements’ at Bala Brook retreat centre, Dartmoor National Park, April 20-23, 2023. Connect on Instagram @blackdogliving.

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Look into the light

Trataka and Ceromancy are two ancient candle practices that can easily be combined. By Diane Ashfield

T

here’s something quite symbolic and magical about lighting a candle. Whether it’s to adorn a birthday cake, create a romantic atmosphere or in remembrance of someone special we have lost, candlelight can be spellbinding as well as providing ambience and light to our homes. The yoga concentration practice, Trataka, which means ‘gaze steadily’, involves the continuous staring into a flame which not only brings our minds to a quieter place, but it is said to be a therapeutic practice to help relieve anxiety, headaches, depression, poor memory and insomnia by balancing the nervous system. Trataka improves our eye function, increases our awareness, focus and concentration and is also said to activate the Ajna chakra – our Third Eye. The Hatha Yoga Pradipika, an ancient yoga manual compiled around 600 years ago, mentions Trataka in Chapter 2, Verse 32: “Trataka eradicates all eye diseases, fatigue and sloth and closes 82

the doorway creating these problems. It should be carefully kept secret like a golden casket.” I’ve often used Trataka as a concentration practice in my Zoom yoga classes, mainly because most gyms and halls have smoke detectors, banning the use of naked flames. I prefer to use a stout candle or votive, although tea-lights are fine too if that’s all you have to hand. Avoid using scented candles if possible, as this awakens our sense of smell, which you may find distracting.  Remember to use the utmost care when working with candles and always have a small bowl of water beside your candle for extra safety.

Candle meditation

Place your candle on a flat, level surface at eye level if possible, away from draughts and ensuring that there are no pets or children in the vicinity. Turn off your phone, making sure you are free from any distractions and make yourself as comfortable

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as possible, sitting with cushions, with your back against a wall if that feels more comfortable or on a chair. Wherever you are, feel that your spine is tall and your shoulders are relaxed. Light your candle, ensuring that it is far enough away from you so that your breath doesn’t make the flame flicker, and then close your eyes. Take a few, deep breaths, and with each out breath relaxing the body, especially the eyes. Open your eyes and fix your gaze upon your candle flame. Keep your gaze as steady as you can and if possible, avoid blinking or moving the eyeballs, bringing your total focus and awareness towards the flame. Should any thoughts develop, gently bring the mind back to the fixed point of your flame and become totally absorbed by its light. What colours do you see? Is it brighter at the top or the bottom? Become completely transfixed by your flame so that you are totally unaware of anything else. After a few minutes, or if the eyes feel tired or begin to water, gently close your eyes and become aware of the after-image  imprinted on the inside of your eyelids. Stabilise this image if possible, bringing it into the centre of your focus. Once you have lost this image, slowly and gently open your eyes and blink a few times. Rub your hands together to generate heat, then place one hand over each eye with the heels of the hands resting just underneath the eyes to soothe and relax.

Ceromancy practice

Another ancient practice using candles is Ceromancy. This is a form of divination used as far back as the Celts and Druids and could possibly have been introduced to Britain by the Romans. Ceromancy involves melting wax, pouring it into a bowl of cold water and interpreting the shapes formed by the wax as it sets

and hardens to predict the future. After performing Trataka, and you feel there is sufficient wax melted by your candle, extinguish the flame, make a wish (naturally, or perhaps you would like to ask a question), and carefully pour the melted wax into a bowl of cold water, in one continuous pour. Leave for a minute or two for the wax to cool and set, then you will be able to examine your blob of wax to determine what it resembles. Inspect your shape from all angles, but handle it with care as small fragments have the tendency to break off! There is no right or wrong way to interpret your melted wax shape. Use your intuition first – for example, if it looks like an owl this could represent wisdom, predicting a period of study or higher education. Otherwise, there are lots of online resources to help you provide meanings to your shape, plus you could also use the same definitions used in Tasseomancy – tea-leaf reading. The last time I practiced Ceromancy, my blob of wax resembled The Starship Enterprise, which I interpreted as the universe urging me to “Boldly Go…..!” It’s best not to take Ceromancy too seriously and just have fun with it, however please be extremely careful with naked flames and never leave a candle unattended once lit. Diane Ashfield (aka Yoga With Dash) is a certified BWY instructor currently hosting weekly classes on Zoom and in-person classes in Bromley, Kent. Connect with her at: [email protected]

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Colour therapy How colour can enhance your yoga practice and your life. By Emma-Louise Hooper The science behind colour

Although we see colour, the ‘colour’ of an object is determined by the wavelengths of light that it reflects. Newton mapped out the visible spectrum of light through his experiments with passing light through a prism circle and organised his findings in the colour wheel ROYGBIV (red, orange, yellow, green, blue, indigo, violet). These represent just a fraction of the electromagnetic spectrum that we can see with our naked eye. Simply put, colour is energy vibrating at different speeds. Lower vibrations produce warmer colours on the spectrum, for example, our reds, oranges and yellows, while the higher vibrations we associate with cooler colours such as green, blue, indigo and violet.

Colour therapy

The use of colour as a therapy (chromotherapy), dates back to 500 BC and has long been acknowledged for its effect

on the physical, emotional and spiritual body. Colour is one of the first things we learn as a child and is a powerful tool we can use to influence our emotions, be that to induce a state of calm, soothing and quietening our mind, or to uplift, empower and excite. Colour is also gaining recognition in treating illness and disease. We see applications in the use of light boxes to treat SAD (seasonal affective disorder) and other depressive illnesses; in school settings to aid children with learning difficulties; and in hospital settings to aid recovery from surgery.

The chakra connection

Each colour of the light spectrum that we can see resonates with the seven main energy centres in the human body, often referred to in Indian ayurveda as our chakra system. Integrating colour as part of our yoga practice can help to restore balance, remove blockages and align the flow of

energy within the human body. Let’s explore each colour in more detail below:

Red - Root (Muladhara)

Red is a very physical and vibrant colour linked to strong emotions such as love, passion, desire and survival instinct. It is the colour of confidence, strength, power and enthusiasm and can help to promote a feeling of groundedness, strengthening our connection to earth, energising and stimulating our senses. It’s also the colour associated with danger and mental alertness; the striking red of traffic lights and ‘stop’ signs. It can indicate a degree of impulsiveness, aggression, anxiety and fear.

Orange - Sacral (Swadhisthana)

Orange symbolises the combined energy of red alongside the happiness of yellow. On an emotional level, orange represents the colour of sexuality and desire, optimism, self-confidence, flamboyance and adventure, vitality, self control, encouragement and stimulation. When imbalanced, orange can present as emotional instability, self-indulgence, insincerity, confusion and repressed emotions.

Yellow - Solar Plexus (Manipura)

The brightest colour of the spectrum, yellow is a colour often associated with warmth, optimism and joy. Studies also show links to the brain and the feel-good hormone, serotonin. The colour yellow is believed to increase our mental activity, heighten our awareness, intellect and logic. It is the colour of our personal power, courage, self-esteem and ego, but when imbalanced may present as neediness, impulsiveness, rigidity and irritability.

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Green - Heart (Anahata)

Green represents the colour of nature, symbolising purity, harmony, love, compassion, health, vitality, calmness and tranquillity. It’s often thought to promote optimism and balance, enhancing cognition and memory recall. When imbalanced, it can present as stubbornness, envy, selfishness, possessiveness, greed, impatience, defensiveness and lack of trust.

Blue - Throat (Vishuddha)

Blue is associated with calmness, serenity, imagination and creativity and often the colour of trust, reliability, loyalty and sincerity. Located at the throat centre, blue is deemed to be the seat of our communication, our interaction with others and our self-talk. Blue may be used to help support introversion, overthinking, sensitivity, a lack of spontaneity or sense of adventure, anger, hostility and resentment.

Indigo/Purple - Third Eye (Anja)

Purple is widely used as the symbol of luxury and power, stability and wisdom. It is also the colour of grace, mysticism, magic and connection to our intuition and psychic abilities. It can be both uplifting and inspiring but also represent sadness and frustration.

Violet - Crown (Sahasrara)

The colour violet represents purity and wholeness, enlightenment and our spiritual connection. It’s the colour of new beginnings, perfection, integrity and idealism. Imbalances with this energy centre may symbolise over exposure to violet or blockages that reflect as coldness, emptiness, indecision, mental confusion and lack of clarity.

7 ways to harness colour in everyday life

Imagine colour therapy as a type of energy medicine, raising our vibration. Taking time to engage with colour and raising awareness to how we use colour in our daily life can have a positive, healing effect. 1. Lighting & ambience: Be creative and decorate your yoga room with anything that lends itself to colour! Coloured lights, mats, yoga props, crystals, candles, artwork

and plants. 2. Sound: There are links between different musical tones and shades on the colour spectrum. Tuning forks, singing bowls, chimes, musical instruments and the voice itself can all be used to produce musical notes that are believed to engage the energy of a specific colour and chakra. 3. Colour meditations: Use the imagination to capture a colour of the moment and make this the focus of your meditation. A great way to balance, cleanse and amplify the energy of individual chakras. 4. Crystals: Each crystal carries its own vibration and energy. Selecting colours appropriate to each chakra and placing them on the relevant chakra point during meditation can help to enhance energy flow around the body. 5. Eat the rainbow: Identify food groups by colour and focus on moving across the ROYGBIV spectrum as you work daily with each chakra in turn. Food is another way to allow our bodies to access not only vital nutrients and vitamins but also maintain our life-force energy. 6. Wear colour: Experiment with different colours, perhaps some you may not usually wear. See if you can identify with any of the emotional responses to colour listed above; perhaps there is a specific emotion you are looking to support or resolve. White is the colour to wear for protection and minimising the impact of surrounding energies. Great if you are teaching a class or working with clients during a healing session. 7. Infrared saunas: Falling outside the visible spectrum, far infrared light can be extremely beneficial as a therapy itself. Aside from relaxation, reported health benefits include boosting the immune system, reduction in pain and muscle tension, supporting detoxification and lowering blood pressure. Emma-Louise Hooper BA (Hons); PG Cert; Dip. NNT is a Colour Mirrors practitioner and holistic wellness coach providing bespoke retreat packages at her wellness centre ‘The Retreat at Old Lan Farmhouse’ in Pembrokeshire. Connect with her at: emmalouisehooper.com

Emma-Louise has designed a unique retreat centre providing a variety of retreats to fuel the body, engage the mind and nurture the spirit. With a team of expert practitioners, you will be assigned your own personal wellness coach for the weekend along with the opportunity to engage in a variety of holistic activities allowing you to fully relax, recharge, replenish & revive.

ckages 10% OFF Retreat PaOGA Y using code OM ♥ Bespoke group & individual retreats ♥ Luxury accommodation ♥ Delicious meals & refreshments daily ♥ Daily yoga & meditation classes ♥ Sound bath journey ♥ A variety of workshops and seminars ♥ Signature treatments ♥ Hot tubs, fire pits & stargazing https://oldlanfarmhouse.com W: www.oldlanfarmhouse.com E:[email protected] [email protected] https://instagram.com/oldlanfarmhouse @oldlanfarmhouse T: 07583 035406

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eat drink yoga Healthy eating goodies

Mavrik Zero Alcohol Cocktail Range

Avoid the hangover with the Mavrik Zero Alcohol Cocktail Range. These expertly-crafted, all-natural drinks are not just cocktail substitutes, they are something to look forward to! Made from the best-quality ingredients, with zero compromise on taste or enjoyment, and four great flavours to enjoy: Aromatic G&T (a delicious low calorie pink G&T without the naughty ingredients); Cuban Mojito (a gorgeous, indulgent alcohol-free cocktail inspired by the renowned Cuban highball); Venetian Spritz (a refreshing, spirit lifting Spritz that takes its cue from the classic Venetian cocktail); and Dark & Stormy (the alcohol-free version of the classic and spicy Bermudan rum cocktail). £9.50 tasting pack or £23.80 mixed case of 12 mavrik-drinks.com

Bio&Me Prebiotic Porridge Sachets

Bio&Me, created by Dr Megan Rossi, also known as The Gut Health Doctor, has launched new prebiotic porridge sachets, which are a great winter warmer and perfect for making a tasty, gut-healthy breakfast, pronto! They're packed with diverse plant goodness, prebiotics and they're high in fibre too. Available in Apple & Cinnamon and Super Seedy & Nutty flavours. 100% plant based, suitable for vegans and vegetarians. £2.65 per pack (6 x 35g sachets) bioandme.co.uk

Jade & Joy Chocolate Munchy Seeds Breakfast Boosters & Savoury Sprinkles

For the ultimate, no fuss nutrition boost, Munchy Seeds sweet and savoury seed mixes are the perfect go to for adding vital nutrients to any meal or as a handy snack to be enjoyed on its own. The Breakfast Boosters range comes in two delicious flavours: Super Berry and Totally Tropical. The Savoury Sprinkles has three great-tasting flavours to choose from: Mega Omega, Spicy Peri Peri and Warm Cumin & Fennel. From £1.09 munchyseeds.co.uk 86

Double coated in Rainforest Alliance chocolate, Jade and Joy has launched six guilt-free bars that not only taste amazing but are high in protein (10g in every bar), dairy-free, gluten-free and vegan – and around just 200 calories each. With irresistible flavours to choose from including Marshmallow Biscuit and Cookies & Popping Candy, there is a bar for every ‘me-moment’ – whether it be a quick desk break, walking the dog, or simply enjoying the ten minutes of calm pre-school pick up. Go on, you deserve this! £9.99 box of 3 or £29.99 box of 12 jadeandjoy.co.uk

Let’s go vegan!

om lifestyle

Plant-based recipes from the book, ʻNourishing Vegan, Every Dayʼ, by Amy Lanza

Mexican-Style Loaded Sweet Potato Wedges

SERVES 4-6 These wedges look beautifully abundant, and they taste amazing. Packed with delicious vegetables and garlicky tomato black beans, and topped off with fresh coconut yogurt dressing, there’s a lot of flavour in every bite. For the Sweet Potato Wedges • 2 large or 3 medium sweet potatoes (650g/22oz) • 1½ tbsp (25ml) olive oil • 1 tsp ground cumin • Salt and pepper, to taste For the Avocado-Tomato Salsa • 200g (7oz) cherry tomatoes • 1 avocado • 2 tbsp chopped fresh coriander • 2 tbsp lime juice • Salt and pepper, to taste For the Black Beans • 1 tsp olive oil • 2 cloves garlic 87

• 1 can black beans (drained: 240g/8oz) • ½ tsp ground cumin • ½ tsp hot smoked paprika • Salt and pepper, to taste • 2 tbsp tomato purée • 1 tbsp (15ml) water To serve: • 60g (2.1 oz) coconut yoghurt • 2 tbsp lime juice • Fresh sweetcorn • Chopped sweet onion • Lime wedges • Chopped fresh coriander • Seeds or Dukkah • Chile flakes 1. Preheat the oven to 200°C/400°F/Gas 6. Line a baking tray with parchment paper. 2. Scrub the sweet potatoes and slice off the ends. Chop into wedges and add to the tray. Drizzle the potatoes with olive oil, then toss with the cumin, salt, and pepper. Bake for 35 minutes, or until tender and crisping at the edges. Toss the potatoes halfway through the cooking time. 3. To make the avocado-tomato salsa: Chop the tomatoes small, and peel, de-stone, and cube the avocado. Add the cilantro and lime juice to a small mixing bowl. Season with salt

and pepper. Toss well and set side. 4. To make the black beans: Add the olive oil to a small saucepan or frying pan over medium heat and heat through. Add the garlic and fry for 1 to 2 minutes, until fragrant. Add the black beans, cumin, hot smoked paprika, salt, and pepper. Mix well for 1 minute before adding the tomato paste and water. Continue to mix well over medium heat for 5 minutes, gently mashing the beans with the spoon. Add a splash of water if it starts to stick. 5. To make the dressing: Stir together the yogurt and lime juice. 6. Serve on a large platter as shown here or use four or six individual plates. Start with the sweet potato wedges, then top with the black beans followed by the salsa, yogurt, and your chosen garnishes. 7. This is best eaten right away or store leftovers in individual containers (otherwise the wedges will soften too much) for 2 to 3 days. Serving suggestions and variations: Leftover black beans and salsa are delicious with crackers or on bread, too. Recipe from Nourishing Vegan by Amy Lanza, £19.99 Fair Winds Press 87

om lifestyle

Smashed Peas on Toast with Garlicky Mushrooms

SERVES 4 Flavoured with garlic and lemon, the chunky pea mix is light and fragrant, and it makes a delicious base for the juiciest garlicky mushrooms. For the Peas • 300g (10.5 oz) peas, thawed • 2 tbsp chopped fresh mint • 1½ tbsp (25ml) lemon juice • 2 tbsp tahini • 1½ tbsp (25ml) olive oil • 1-2 cloves garlic, crushed • ½ lemon, zested • Salt and pepper, to taste For the Mushrooms • 400g (14.1 oz) mushrooms • 1 tbsp (15ml) olive oil • 6 cloves garlic, crushed • Salt and pepper, to taste To Serve • 4 large or 8 small slices of bread • Fresh mint leaves, chopped • Homemade Dukkah (see recipe) 88

1. To make the smashed peas: Add all the ingredients to a food processor or blender, reserving a few peas for topping. Blend to a chunky mix. I like to keep some small chunks of peas, but make it as smooth as you like. Season with salt and pepper. This can be made ahead of time and stored in a sealed container for 3 to 5 days in the fridge. 2. To make the mushrooms: If using button mushrooms, leave them whole or slice in half. Slice larger mushrooms into strips. Heat the olive oil in a large pan over medium-high heat. Once hot, add the mushrooms, garlic, salt, and pepper. Fry for about 10 minutes, until really juicy and starting to turn golden. 3. Toast the bread and spread with the smashed peas. Top with the garlicky mushrooms, mint, dukkah, and the reserved peas. Dukkah • 50g hazelnuts, skin-off • 1 tsp black sesame seeds • 1 tsp white sesame seeds • 1 tsp cumin seeds • 1 tsp fennel seeds • Salt and pepper, to taste 1. Add all the ingredients to a lined baking tray and roast for 10 minutes, until fragrant, turning around halfway through. Cool for 5 minutes, then use a blender or pestle and mortar to blitz to a small crumb with some lumps. Serving suggestions and variations: Make sure to use gluten-free bread where needed. Recipe from Nourishing Vegan by Amy Lanza, £19.99

om lifestyle

Sweet Potato, Kale and Sun-Dried Tomato Salad

SERVES 4 AS A MAIN, OR 6 AS A SIDE This meal-worthy salad has everything you need: whole grains, lots of colourful vegetables, a creamy dressing, a nice crunch on top and tons of flavour. Even kale haters might come around; the trick is to massage the kale first to take away the bitterness and toughness of the leaves. For the Sweet Potatoes: • 2 medium sweet potatoes (trimmed: 1.1lb, or 500g) • 2 red onions • 1 tbsp (15ml olive oil) • ½ tsp garlic granules • ¼ tsp chile flakes • Salt and pepper, to taste For the Salad: • 90g (3.1 oz) buckwheat or other grain • 100g (3.5 oz) shredded kale • 1 can butter beans (drained: 240g/8.5 oz) • 120g (4.2 oz) chopped sun-dried tomatoes • 56g (1.9 oz) crumbled vegan feta cheese • 2 tbsp chopped almonds or seeds For the Vinaigrette: • 3 tbsp extra-virgin olive oil • 1½ tbsp (25ml) balsamic vinegar • 1½ tbsp (25ml) lemon juice • 2 tsp (10ml) maple syrup or vegan honey

• 1 tsp Dijon mustard • Salt and pepper, to taste 1. Preheat the oven to 180°C/350°F/Gas 4. Line a large baking tray with parchment paper. Chop the sweet potatoes into 1-inch (2½cm) chunks and slice the red onions into thick slices. Add to a large bowl and toss with the olive oil, garlic granules, chile flakes, salt, and pepper. Transfer to the baking tray and roast for 40 to 45 minutes, until tender and crisp. Stir the tray well halfway through. Allow to cool slightly. 2. Cook the buckwheat according to package instructions. Allow to cool briefly while you prepare the rest of the salad. 3. Add all the vinaigrette ingredients with some salt and pepper to a glass jar with a lid. Seal the lid and shake the jar to mix the ingredients together. 4. Add the kale to the same large bowl (no need to rinse it out). Add 1 tablespoon (15 ml) of the vinaigrette. Massage the kale with your hands for 1 minute to wilt the leaves; they will turn vibrant green. 5. To the kale, add the cooked buckwheat, butter beans, most of the sun-dried tomatoes, and the roasted sweet potatoes and red onions. Pour over most of the dressing and toss well. 6. Serve in a large bowl or four smaller bowls topped with the remaining sun-dried tomatoes. Sprinkle over the feta cheese, almonds, and the extra dressing. 7. Eat right away, or cover well and keep in a sealed container in the fridge for 2 to 3 days. Serving suggestions and variations: If you don’t like butter beans, swap these for other beans, such as cannellini or navy beans, or try chickpeas, too. Recipe from Nourishing Vegan by Amy Lanza, £19.99 Fair Winds Press

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nutrition zone

Health food trends:

2023

Whole Foods Market’s top food trend predictions for 2023

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very year, popular health food store Whole Foods Market compiles a list of top trends it expects to see in the year ahead. Yaupon-infused beverages, produce-packed pastas and repurposed pulp are among the trends expected to rise in popularity in the year ahead, it reckons. “Our trends predictions are an exciting look at where we believe both product innovation and customer preferences are headed in the coming year,” said Sonya Gafsi Oblisk, chief marketing officer at Whole Foods Market. “We anticipate seeing these trends in the food industry at large, on dinner tables, in lunch boxes and on our store shelves.”

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nutrition zone

New Brew: Yaupon

Yaupon is a holly bush found in the southeastern USA and happens to be North America’s only known native caffeinated plant. Indigenous Americans brewed it into herbal tea and prepared it as a 'black drink’ consumed during purification rituals. With its mild, earthy flavour and unique benefits, yaupon has become increasingly popular.

Pulp with Purpose

One in three consumers uses a non-dairy milk alternative at least once a week according to a recent poll. But what about the often-wasted by-products of their production? TikTok creators are exploring ways to use leftover nut and oat pulp at home, and we’re now seeing an influx of brands begin to innovate in this space too. By upcycling by-products like oat, soy and almond pulp, brands are creating new products for the modern baker — think alternative flours, baking mixes and ready-to-eat sweets.

Produce Meets Pasta

First it was chickpea pasta, then cauliflower gnocchi. And who could forget zoodles? Now there’s a new crop of plant-based pasta alternatives to help us all up our veggie and fruit intake, with ingredients like spaghetti squash, hearts of palm and even green bananas. Whether you’re looking for a special diet substitute, a way to incorporate more produce into your diet, or simply want to try something new, these new plant-powered pasta alternatives offer something for everyone.

The Great Date

In spring 2022, dates went viral on TikTok when a creator shared a Snickers-like recipe using the fruit. But the craze for dates isn’t new, they’ve been cultivated and enjoyed since the days of ancient Mesopotamia. Now, thousands of years later, the dehydrated fruit often referred to as ‘nature’s candy’ is having a major renaissance as a sweetener — not only for at-home bakers, but also in the form of pastes and syrups,

and hidden in everything from ketchup to overnight oats. With a classic caramel note we can all get behind, dates are having their moment.

Help From Kelp

In its original form, kelp can absorb carbon in the atmosphere, making kelp farming more important than ever in an age of greater environmental awareness. Kelp grows quickly, doesn’t require freshwater or added nutrients, and is nutritious and versatile in food products — you’ll find it in noodles, chips, fishfree ‘fish’ sauce and more. As consumers seek out alternative ingredients and experiment with new flavours, kelp-inspired foods are gaining popularity.

Retro Remix

Mac and cheese, pizza bites, classic old-school cereals and more — we all crave the occasional comfort meal from our childhood. According to Mintel Global Consumer research, 73% of US consumers enjoy things that remind them of their past, setting the stage for these nostalgic treats to go mainstream. The twist? Retro products are being reinvented with consideration for the wellness-conscious customer, creating the ultimate mash-up of throwback indulgences with better ingredients and special diets in mind.

Avocado Oil Craze

Avocado oil is finally going mainstream in packaged products across the board. It has some big positive attributes — including high oleic fatty acid content and a high smoke point — to thank for its popularity. Taking the place of other oils like canola and safflower oil in snacks, mayonnaise, ready-to-eat meals and more, avocado oil is sure to stick around. Let us know what you think. Are there any new foods or drinks that are exciting you this year? We’d love to know! Email: [email protected] or connect with us on Instagram

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om lifestyle

Seeking balance with medicinal mushrooms

How the healing powers of an ancient remedy are making a comeback in the modern era It was only a matter of time before medicinal mushrooms started to hit the headlines. In addition to being a rich source of vitamins and minerals, mushrooms offer an entourage of health benefits, most widely known for their anti-inflammatory and immune regulating properties – and goodness knows we’ve realised the importance of a healthy immune system during this little chapter of human existence! As such, over the past few years, it’s likely that mushrooms have popped into your awareness in some form. So, what are mushrooms exactly? The first kingdom to exist on earth: technically speaking, they sit somewhere between the kingdoms of animals and plants; with both plants and animals relying heavily on the world of fungi for life support. Most of the time their work is invisible to the naked eye. Intricate structures of mycelium (essentially a mushroom’s root system) creating an intricate web-like structure just below the surface of the earth. This system is largely responsible for complex nutrient exchange between the soil, trees, wild animals and insects. You might say they provide balance to the natural world all around us. As humans we’ve been using mushrooms for food and medicine for millennia. Sadly, industrially advanced 92

countries temporarily lost their valuable connection to the power of fungi. For instance, for centuries mushrooms were an integral part of an English apothecary’s toolkit. However, fast forward to the 19th Century and these natural medicines were slowly replaced by the likes of opiates and antibiotics. However, with more and more people in the West beginning to understand our inherent connection to nature, that wisdom is slowly starting to return. Perhaps mushrooms can help us reconsider the intricate balance both within us and within our precious world, restoring a delicate inner equilibrium that so many of us seek.

Immune regulation

All medicinal mushrooms contribute to regulation of the immune system. Referred to as ‘immunomodulating properties’: in other words, they don’t simply strengthen, but re-educate the immune system, calming it down or revving it up depending on what the body needs at the time. They are able to do this due to the molecular structure of fungi beta-glucans, which are inherently recognised by receptors in the immune system. This capacity to balance rather than boost or suppress is particularly important in the case of cancer and auto-immune

diseases, both of which are on the rise. As, coincidentally, is conversation around one of the most studied medicinal mushrooms of all: Turkey Tail, otherwise known as Trametes versicolor. The ability of this mushroom to bolster the immune system and help it fight many different types of cancers has been supported by a significant number of clinical trials across decades of research. A key talent of a Turkey Tail extract, ideally in tincture form, is that it can be used alongside conventional chemo and radiotherapy. Like many other mushrooms, Turkey Tail contains prebiotic compounds essential for a healthy gut biome, that help to strengthen overall digestive health. If the immune system has been overwhelmed and starts to overreact, as is the case with so many auto-immune conditions, a mushroom called Reishi is an excellent candidate to help. Its wellresearched immuno-modulatory activity means it’s increasingly used to help with allergies and conditions like rheumatoid arthritis. Reishi also possesses powerful adaptogenic qualities by nourishing the central nervous system and endocrine system — helping us to both build resilience, and to relax as and when required.

Hormonal balance

While there are now a number of medications available to help manage symptoms of hormonal imbalance and transitions such as menopause, there is no such thing as a magic bullet for flareups. An increasing number of women report experiencing overbearing side effects from hormonal therapies, from weight gain and fatigue to restless sleep and psychological distress. In the East, Reishi is celebrated for its ability to assist with restful sleep, improve energy levels, and regulate oestrogen — however, it's not the only mushroom with the ability to assist hormonal balance. In a small study of post-menopausal women, those who took a daily supplement of Maitake mushroom for eight weeks reported a significant reduction in hot flashes and night sweats. Maitake also helps restore hormonal balance by regulating progesterone and improving insulin sensitivity, which is a key symptom for women suffering from conditions such as PCOS.

Mental stability

There is an increasing amount of interest and billions of dollars currently being poured into human trials researching how one particular type of mushroom could help provide relief to people suffering with PTSD, depression and anxiety disorders. Doctors, activists and investors alike are convinced that the ‘next big thing’ lies in a psychoactive compound called psilocybin, which metabolises into psilocin before crossing the blood-brain barrier.

This ability to cross the bloodbrain barrier isn’t unique to ‘magic mushrooms’ though. A mushroom called Lions Mane is currently experiencing it’s heyday in the western hemisphere thanks to two unique compounds called hericenones and erinacines, that have the capacity to cross the blood-brain barrier and stimulate nerve growth factor (NGF) synthesis, which is essential for the survival of neural cells in the brain. While Lions Mane is already prescribed to patients with early onset dementia in Japan, anecdotal evidence suggests its ability to improve focus and alleviate symptoms of mental health disorders could be a useful ally for the growing number of people diagnosed with ADHD every year. With more and more rigorous clinical trials confirming the therapeutic qualities of mushrooms, it’s only natural that many more companies are emerging in the ever-growing medicinal mushroom space. Bristol Fungarium is the only one of these companies in the UK to not only forage, clone and organically grow medicinal mushrooms at its farm in Somerset —it uses a comprehensive extraction method to produce the most effective mushroom products tried to date. Medicinal mushrooms contain many incredible compounds for human health that simply do not exist anywhere else, bridging some of the gaps between ancient knowledge and modern medicine. If you’re seeking a more balanced existence, incorporating medicinal mushrooms into your regime may help you do just that.

https://bristolfungarium.com

https://instagram.com/bristolfungarium

om family Mountain Pose (Tadasana)

Focus-finding yoga flow for children…and their parents!

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A yoga flow sequence to help children (and adults) find focus. By Victoria Tso Forward fold (Uttanasana)

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o you want to share the benefits of yoga with your children but you’re not sure where to start? Or which poses are safe for them to practice? Perhaps your child has a busy mind and struggles to focus and you know from your experience that yoga could help? Yoga is a super tool to help children build their attention spans. I’ve created this focus-finding flow for you to share with the children (and teens) in your life. If you don’t have children but know some who might benefit from this please pass your magazine on to them! Let’s get every child benefitting from yoga and watch the world change! While practicing, everything should feel good. If a pose doesn’t feel good, and specifically if there is any pinching, gently move out of that pose and move on. Children are naturally flexible but don’t always have the strength, balance and coordination we would like so these should be the focus of the practice rather than flexibility.

Mountain Pose (Tadasana)

We will start, as we so often do, in mountain pose. Feel the strength of the ground beneath your feet and reach up high, maybe

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om family enjoying a gentle back bend. Reach your fingertips up as high as you can! Allow children to play with standing on tiptoes or exploring the pose with movement if this is what feels right for them. Take a deep, slow breath here.

Crescent Lunge Pose (Ashta Chandrasana)

Forward fold (Uttanasana)

From mountain pose, we dive forward into a forward fold. Let the head and arms hang heavy; perhaps you can tickle your toes? Try crossing your arms and hanging completely heavy enjoying the space created through the back of the body. Have a bend in the knees if that feels comfortable.

Crescent Lunge Pose (Ashta Chandrasana)

Move back into a crescent lunge. Feel the strength in the legs here and make sure your knee doesn’t cross over your toes. Reach up high and try to ‘cactus’ the arms, enjoying the opening through the chest. Notice whether you find it easy to balance in this pose or whether you are feeling a wobble.

Warrior 2 Pose (Virabadrasana II)

Move into warrior two by letting the back foot land parallel to the back of the mat and Warrior 2 Pose (Virabadrasana II)

opening the hips, leaning into the front knee and bring the arms out straight, look over your front hand. Feel the power through your legs and feel strong here. If it feels good to stay in stillness, hold stillness noticing your breath. If movement feels necessary bring hands into prayer pose as you inhale and then exhale them back wide.

Warrior 3 Pose (Virabadrasana III)

Now it’s time to really challenge our focus. Bring the weight into the front leg and lift up into warrior three. Reach through the arms and extend back with your leg trying to keep the body in a straight line. If you wobble, don’t feel judgement, simply move back into the pose gently. Try to focus on a still point at the line of the horizon to help you balance. See how quietly you can place down the back foot. Warrior 3 Pose (Virabadrasana III)

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om family Tree Pose (Vrksasana)

Tree Pose (Vrksasana)

We now challenge our balance again in tree pose. Standing tall put your weight into one foot and raise the other. Use your hands if you need to so you can position your foot either on tiptoes on the ground, on your calf, or against your thigh (avoid pressing into the knee). You can balance with hands in prayer pose or challenge yourself to raise them above your head. Still too easy? Try with your eyes closed! Now move through the flow again on the other side. Do you notice any difference between the sides? If you do, don’t worry, it’s normal for the body to feel different on different sides.

Knees to Chest/Wind Relieving Pose (Pavanamuktasana)

We now move down onto the mat, laying on our backs and then hugging our knees in close. Let your intuition lead here and rock side to side to massage your back or circle the knees if this feels good. Keep your focus on the breath and sync any movements to the flow of your breath. Knees to Chest/Wind Relieving Pose (Pavanamuktasana)

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om family Feet Up The Wall Pose (Viparita Karani)

https://yogabliss.co.uk

Feet Up The Wall Pose (Viparita Karani)

We rest now into a deeply nourishing pose – legs up the wall pose. You could place a folded blanket or pillow under the hips here if that feels good. Try to find the sweet spot where your legs float above without effort. Rest here for as long as feels good.

Savasana

Perhaps the hardest pose of this flow for those who struggle to focus, savasana. Allow the feet to fall to the side and the palms to face upwards. If this feels intense for the back, then allow the knees to bend. Try to take at least five deep slow breaths here. Children can focus on the rise and fall of their tummy, perhaps with a favourite toy sitting on their stomach. If stillness is too challenging, try squeezing the feet, fists and face in turn. Savasana

Victoria Tso is a specialist children’s yoga teacher, experienced classroom teacher and founder of The Inner Child Yoga School. Visit: innerchildyogaschool.com or connect on Instagram @inner_child_yoga_school

https://belle-regali-naturale.com https://instagram.com/belle_regali_naturale https://facebook.com/belleregalinaturale

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Teacher zone A deeper understanding of yoga... for teachers, by teachers

Inside:

Page 99: My Yoga Biz

Page 100: Different Is Good

Page 102: Yoga Therapy For MND Page 103: Tackling Trauma Page 104: Teachers’ Tales

Yogi: Sarah Highfield, Yogagise Yoga Photographer: www.yogaandphoto.com

Page 105: OM Books

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MyYogaBiz Tips from the experts to help you grow the yoga business of your dreams This month’s mentor: Louise Walker, 42, Hotpod Yoga Stoke, Longton (hotpodyoga.com/studios/stoke) Does a teacher training set you up for running your own business?

My Hotpod Yoga Teacher Training did include an element of knowledge about running a business but I believe this is fairly unusual, and is only scratching the surface of what is required to run a business. As Hotpod is a franchise, they do provide training and support for studio owners on the business side of things. I have spent most of my career working in corporate businesses and I also have Chartered Institute of Marketing qualifications and this experience has made running the business side of the studio much easier for me.

What’s your niche?

Hot yoga. I'd attended yoga classes at local gyms and then my practice fell by the wayside when work and other commitments took over. Injuries and lack of flexibility brought me back to yoga and I discovered Hotpod. I totally fell in love with it for so many reasons — the heat makes your heart and lungs work harder, lets you get a little deeper into the postures and I'd always suffered achey joints when practicing cold yoga but I've never experienced that with hot yoga. Combined with the music, the environment of the pod, the aromatherapy and the massages it feels like no other yoga class I've ever been to.

Who do you admire?

Sarah Ramsden. I attended a Yoga for Sports weekend workshop with her and I learnt so much in just a few hours, not just about yoga for sports. I think it transformed some of my understanding even of some of the basic postures. If you can make it to any of her workshops do!

Self-care tips?

Attending at least one hot yoga class a week as a student, spending quiet time with a book (my favourites are vintage murder mysteries), spending time with my nearest and dearest, country walks and, when time and funds allow, I'd love to get a horse again as a canter is a cure for every evil!

Hardest lesson?

That practicing lots of yoga yourself, and teaching lots of yoga, are not the same. Despite many other teachers warning me about the physical and mental burnout of teaching lots of classes, you can't see it coming until it hits you, and then you think: I can't keep doing this! Being a yoga teacher and being a studio owner are essentially two separate jobs. I've had to reduce my teaching hours to ensure I feel like I am doing both of those jobs well at the same time as leaving some time for Louise the person.

Future trends?

The only option for most people traditionally was an in-person group class. I think the options available have already become more diverse with online provision, but more and more people might want a pick and mix-style offering. Sometimes they might want to practice at home using a pre-recorded video, other times they might attend a group class and sometimes they might have a private class. I think people will also expect things tailored towards their individual needs more. Written and compiled by Claudia Brown (yogabyclaudia.com) 99

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Different is good

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Yoga is for every body: celebrating our anatomical variations. By Ali Barnard

oga is for every body! We often hear this term thrown around the studio and on social media. It is meant to uplift and inspire and promote yoga as an accessible practice that transcends stereotypes. However well-meaning this phrase, I often wonder whether these words truly are interchangeable with action. My first yoga encounter left an indelible impression on me, one that I tried to shake for many years. It was not love at first chataranga as many other yogis have proclaimed, yet it was profound for the way it shaped my thinking as my practice evolved. For me, it brought our nuanced approach to body image into stark focus, emphasising our innate human quest for perfection at the expense of our physical constitution, especially under the command of people we regard as experts. I approached my first yoga class back 100

in the early 2000’s with enthusiastic curiosity, confident that I could master a little bit of stretching and balancing on one leg. What I experienced instead was an hour of intense scrutiny, where I was micromanaged by the instructor who took umbrage with my externally rotated feet as if they were a personal affront to her profession. Every pose attracted more attention from that teacher as she struggled to reform my wayward stance. She paced the room, audibly muttering her astonishment at my alignment. In exasperation, she resorted to picking up my foot and turning it inwards and holding it there while I sweated and strained with the effort of manipulating my skeletal structure. Her disapproval peaked in savasana when she bound my feet with a strap to keep them from flopping outwards while I lay on my back, embarrassed and exhausted. It was many years before I had the

courage to step into another yoga studio. On my second try I was nurtured by an instructor who was more interested in allowing her students the space to explore sensation in their body than precision or perfection. She encouraged us to be curious about each pose, to celebrate each movement and sink into physical sensation until there was no feeling at all except the synchronisation of breath and deep, delicious awareness. I was completely captivated, overcome with the realisation that yoga really was a practice for every body — and not just those with forward facing feet! In the years since I have learned to celebrate the intricate collection of bones and joints that make my feet what they are and have adapted my yoga practice accordingly. I have remained curious, studying anatomy and, completing my teacher training, determined to deepen my understanding of my physical form

Teacher zone and the awareness in which it exists. I now know my body better than anyone. I know that my feet are a product of externally rotated hips. I know that forcing my feet inwards makes me knock-kneed and unbalanced. Yet despite all I understand about my structure, I still hear myself apologising to new teachers for my feet. I habitually nod and murmur agreement when I am lectured by new teachers that my alignment is a bad habit that can and should be corrected, even though I know better. I am constantly perplexed by the tendency of yoga teachers to uphold the black and white principles of a pose without any regard for the individuals experiencing it. In my experience, the structure of our bones is largely overlooked by the yoga community. Teachers typically focus their attention on muscles, ligaments, and fascia. We encourage our students to lengthen and contract, movements of the muscle, with little regard for the corresponding effect on our joints and bones. Our skeletal rhetoric is confined to hips, spine, and tailbone, that open, bend and tuck respectively, to enhance our practice. But what about the unique arrangement of the other bones that hold up our muscle matter? Are teachers missing an opportunity to enhance their students’ experience by not taking skeletal individuality into consideration? According to registered biokineticist and yoga instructor, Megan Grobler, the current 200-hour training provided to aspiring teachers does not sufficiently promote

an understanding of human anatomy: “Generally, the 200hr teacher training course includes 20 hours of anatomy. That is a very small amount of time dedicated to learning about a very complicated structure — the human body.” Grobler believes that while bone anatomy is more complex than that of our muscle makeup, it warrants an inclusion into the way we teach yoga. “In my opinion, it is paramount to have good structural understanding of the human body. This will enable a teacher to critically think and modify poses to better suit their clients. It can't all be about muscles.”

“It is paramount to have good structural understanding of the human body. This will enable a teacher to critically think and modify poses to better suit their clients. It can't all be about muscles.” She warns that the idea that yoga can correct the alignment of individual skeletal structures is flawed. “Correct might be a tricky term. Yoga may help to alleviate stress on a uniquely aligned joint, by giving the joint more range and strength,” she explains. “We are all designed differently, and this

should be celebrated instead of judged. Many people are naturally more internally or externally rotated, this generally stems from a differently shaped femoral head in the hip socket but can also stem more from the knee joint where the tibial platea is aligned with more external rotation against the femur. In the case of external rotation, yoga poses like Garudasana and Virasana, which require the opposite — internal hip and knee rotation— would be good to practice; not to ‘correct’, but rather to ensure the joints have range in both directions. Just because someone is naturally externally rotated, doesn't mean they should avoid or overly focus on internal rotation. Keep joints happy by encouraging a variety of ranges and movements.” Grobler believes that empowering yoga instructors to develop a deeper understanding of anatomy will facilitate a greater appreciation of the individual needs of students under their instruction. This way, she says, instructors will be better equipped to help students achieve the optimum pose for their body type and help them prevent injuries over time. “Teachers that stand out, will be those that continue with curiosity, down the anatomy pathway. I would encourage teachers to delve into anatomy, even if it does seem intimidating. Remember why we practice yoga. It is not for perfection; it is to be present and know ourselves. Celebrate all anatomical variations — they're beautiful things!”

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r o f y p a r e th Y og amotor neurone disease

My experience as a yoga therapist working with motor neurone disease (MND). By Rachel Bilski

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oday, I have felt as if I haven’t got a disease.” These poignant words were shared with me by Gaynor, my yoga therapy client of well over a year. In April 2021, Gaynor was diagnosed with motor neurone disease (MND), a rapidly progressive condition with no known cause or cure. Gaynor’s bravery in the face of such an utterly heart-breaking diagnosis is a constant source of inspiration, and feedback like this has long galvanised me to explore yoga therapy’s potential as an intervention for MND. MND is the collective term used to refer to a group of progressive, neurodegenerative disorders which attack motor neurons, the nerve cells that control skeletal muscle activity. Over time, individuals with MND may lose the ability to walk, speak, swallow and breathe, with mortality most commonly attributed to respiratory failure. Coping with a terminal diagnosis whilst facing a steep decline in physical function, emotional lability and deteriorating speech has a major impact on quality of life for MND patients. Given that there is currently no cure, treatment approaches focus on life-prolonging measures, symptom management, improving quality of life and palliative care. Unlike the piecemeal nature of most treatments for MND, yoga therapy offers a uniquely integrative pathway, bringing together many existing management strategies in a single, client-centred intervention. In yoga therapy, health

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conditions are viewed through the five-part kosha model, incorporating body, breath, mind, intuition, and connection. Working with Gaynor, it was abundantly clear that MND pervades all aspects of her being, and effective treatment therefore needed to address all these layers simultaneously. Whilst range of motion exercises, passive stretching and joint mobilisation movements are already well-established components of physical therapy for MND, yoga therapy amplifies these interventions with breathing techniques, guided relaxation, mindfulness and the inherent patience, acceptance, and self-compassion these practices cultivate. This whole-person approach provides a particularly potent prescription, worthy of research as extensive as the impact of this cruel condition. The yoga therapy toolbox is truly a Tardis, but of all the avenues Gaynor and I have explored together, breathing practices are most striking. Particularly prominent for MND are: Dirga, a three-part breathing technique used to improve respiratory strength, vital for those facing the terrifying prospect of respiratory failure; and Lion’s breath, a playful release for the facial muscles, which are often some of the first to succumb to stiffness in MND. In a powerful lightbulb moment for both of us, Gaynor once said: “Even if I can’t use my body, I’ll always have my breath.” These words will stay with me forever, and they remind me that the wisdom these practices are infused with makes yoga therapy stand

out. Guided by the therapeutic process, Gaynor has been able to use her breath to move beyond the physical body, to access the more subtle aspects of her being and enter peaceful states of mind. As a trainee yoga therapist with The Minded Institute at the time I met Gaynor, I was initially daunted by her case. Although I was permitted to work with health conditions by that point of the training, I had zero experience of MND and was accustomed to working with clients where the goal was to ‘get better.’ Both Gaynor and yoga therapy have taught me that healing and cure are not one and the same; accepting the devastating impact of MND to focus on quality of life was a turning point in the way I work, and has changed my understanding of what it means to be a yoga therapist. A graduate of The Minded Institute’s internationally-renowned Professional Diploma in Yoga Therapy, Rachel Bilski is a yoga therapist working with a range of physical and mental health conditions. Unique areas include MND, refugees and adolescents with learning difficulties. Rachel’s therapeutic offering is deeply influenced by Buddhist teachings and in particular, mindfulness. Rachel is now both a lecturer and a supervisor for The Minded Institute, where she also works on outreach projects to help facilitate the integration of yoga into healthcare settings. At the time of writing, Rachel is developing a research collaboration with the Royal Stoke University Hospital on yoga therapy for MND.

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Tackling trauma

How a US non-profit is helping to tackle the trauma tsunami with yoga

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ccording to the US’ National Council for Behavioural Health, at least 70% of adults in the country have experienced some type of traumatic event at least once in their lives. SHE RECOVERS Foundation is a nonprofit organisation based in the States helping women in or seeking recovery from trauma they have experienced. It is running various events throughout 2023, and last November hosted an online Trauma Informed Yoga Teacher Designation Programme. The aim of the programme was to help fill the gaps for qualified instructors of this important complementary therapy that makes traditional yoga practice safer and more accessible through practices that

encourage body autonomy and personal agency — two integral human experiences that are often stolen from those who have experienced trauma. The November training was led by SHE RECOVERS Trauma Informed Yoga founder Taryn Strong, who cofounded the non-profit alongside her mother, Dawn Nickel. The programme also qualified as continuing education development hours from Yoga Alliance. The yoga is also suitable for ‘non yoga’ people: Strong’s classes are designed to meet all individuals where they are at; it doesn’t matter if you can touch your toes or stand on one leg, all levels are welcome. The aim is to let go of perfectionism, expectations, and doing. Later this year, SHE RECOVERS will host a large three-day event in Chicago to

highlight and celebrate strength, diversity, inclusion, and innovation and carry forward its important mission. Originating from the belief that everyone is recovering from something, SHE RECOVERS helps individuals in or seeking recovery from life challenges including trauma, substance use, grief and loss, eating disorders, burnout and moral injury, chronic pain, love addiction and mental health issues such as anxiety and depression. It wants to redefine recovery, inspire hope, end stigma and shame, and empower women in or seeking recovery to increase their recovery capital, heal themselves and help others to do the same. For further information visit: sherecovers.org

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Honouring your threshold Nothing will work unless you do, so be sure to take good care of yourself. By Paula Hines

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n my earlier days of teaching I was at one stage teaching something like 20 times a week. This was a mix of studio and gym classes, corporates and private clients. It meant travelling around London to various locations and often it was this – crossing the city most days by tube, train, bus and on foot, often contending with rush hour at either end of the day – that took the most out of me. We all have different thresholds. I read recently about someone who was working full-time and teaching around 20 classes a week and that seemed to work for them. For me, teaching 20 times a week (without a full-time job) turned out to be a recipe for burnout. At the time, I felt a sense of shame and failure over this. I knew that many other self-employed teachers were doing the same thing, yet they all seemed to be coping. Or so I thought. In time, I learned that what I had experienced was a common ‘rites of passage’ for newer (and sometimes, not so new) full-time teachers. I’d wanted to teach for the love of yoga, but I had found myself feeling trapped in a cycle of overwork in order to pay the bills. My body was giving me signs that I needed to slow down, but I didn’t pay attention to them because I needed to work. So, naturally I kept on going, eventually to my inevitable detriment.

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Our bodies are wise. My body knew that I was going beyond my threshold and when I didn’t take heed, it gave me no choice and it made me stop. This was a huge lesson for me that I haven’t forgotten. It can be really difficult, particularly in the current climate. I’m still self-employed and I’ve recently found myself falling into the pattern of feeling as though I need to work more for the same reason as all those years ago. The difference now though, is that I understand the importance of paying attention to the signs my body gives me. I wrote about this subject of honouring your threshold in my book, Rest + Calm and also in my monthly newsletter. You can do anything but you can’t do everything. I’m not a machine and neither are you. To quote, Maya Angelou: “Nothing will work unless you do.” We all have different thresholds. How do you honour yours? Paula Hines is a London-based yoga teacher and writer. For classes, videos, workshops and more visit her yoga website: ucanyoga.co.uk Her new book Rest + Calm (Green Tree, Bloomsbury Publishing) is out now in paperback, audiobook and Kindle/eBook

Teacher zone

books Dealer To Healer: A Modern Tale Of A F*cked Up Male Liam Browne £12 Self-Published

Do you want to find the inspiration to make positive changes or overcome obstacles? Are you looking for some quirky inspiration? Then keep reading! Fast-paced, hard-hitting and throughly enlightening, Liam Browne’s memoir catapults us to places we never knew existed in a fun and frantic way. You will cry and laugh interchangeably as he bears his soul, opening the box on the trauma and sadness most of us keep hidden deep inside. When the author visits a psychic, he is given a message from his dead grandmother, which propels him towards a meeting with the shamanic plant medicine ayahuasca in the Amazon. Is he ready to heal the scars of his past?

FURTHER READING

Signposts Of The Spiritual Journey: A Practical Road Map To A Meaningful Life John Siddique £12.99 Watkins Publishing

You don’t have to journey alone — let this book guide you on your spiritual path. This road map to the spiritual journey will help you keep going from stage to stage, explaining the signposts that show that you’re progressing, as well as the blockages and traps that hold you back from a life of presence, meaning and enlightenment. A warm and witty template for exploring consciousness and spirituality for all you soul seekers.

The Greatest Self-Help Book: Is The One Written By You Vex King and Kaushal £20 Bluebird

Filled with practical activities, exercises and visual prompts for readers to practice meaningful mindfulness, this is a fullyillustrated, interactive journal that will help readers shift negative mindsets and cultivate positive thought patterns as well as carve out time for self-love and gratitude. This journal is the foundation to finding your voice and embarking on your journey towards self-love. No matter the time or place, think of it as a companion to help you build a healthier relationship with yourself and others.

Nourishing Vegan Every Day: Simple Plant-Based Recipes Filled With Colour And Flavour Amy Lanza £19.99 Fair Winds Press

This beautiful book embraces the flow of everyday life by providing recipes that range from nutritious to decadent, recognising the important balance between time and taste buds. Whether you’re in need of a quick and energising breakfast or a showstopping meal to impress your guests, this book by Amy Lanza of Nourishing Amy will provide inspiration for delectable plant-based meals. Check it out in our recipes section this month.

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The

amputee yoga

teacher

After losing her right leg in the 2004 tsunami in southeast Asia, Fiona Callanan has tapped her inner strength and resilience through Rocket Yoga. When life gets challenging, she says, face your fears and embrace it...because you might just surprise yourself

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iona Callanan made a positive choice to live her life to the full aged 27, after being hit by the 2004 tsunami. Now 45, a mother of two, international lawyer, public speaker and yoga teacher for Pure Yoga in Hong Kong, her story is inspirational. In her legal career she has worked in London, Hong Kong and Singapore for major organisations including Barclays, Bank of America and now at McKinsey & Company. This is her story in her words: “When I was 27 my life was amazing. I was about a year into my first proper job as a lawyer in a top London law firm and I'd been sent to Bangkok for a few months as part of my training. I loved it. I was doing the job that I wanted to do, living in a five-star hotel, meeting people from all over the world, learning about a brandnew culture and eating good food. Then the tsunami hit. I was in Krabi at the time; I was lucky to survive but I lost my leg. A few weeks later back in London

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I wished I had my old life. I wanted to be a ‘normal’ 27-year-old lawyer jumping out of bed in the morning running to the tube station ready for a full day at work, but my new reality was very different. I’d often wake up from a long sleep, completely forget that I didn't have a lower right leg, go to jump out of bed, fall on the floor, stump first, and be in a lot of pain. At the hospital they gave me a wheelchair to help me get around but I wanted more freedom and independence so I began to use crutches, which weren’t ideal, but they helped.

“My Rocket Yoga practice has helped me with my own healing and rehabilitation immensely and I am incredibly grateful to now be able to share it with others.”

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Prosthetic limb

I originally had visions of getting a new prosthetic leg, slipping it on like Cinderella and running off into the sunset doing a few marathons and never having to go back to the hospital. The reality was slightly different from that and it was hard going initially. I always remember how fortunate I was during and after the tsunami. Had any small thing been different I wouldn’t have survived. I make regular visits to the UK to visit my prosthetist at Pace Rehabilitation who are experts in treating people who have sustained lower limb trauma. Their sessions have been invaluable to my rehabilitation.

My yoga journey

I tried my first real yoga class in Hong Kong in 2014. It helped my stress levels, which were pretty high looking after two small children and doing a full-on job, and so I carried on with the practice once a week. At the beginning, the leg situation was a great help to my yoga in lots of ways. I would see all these fit, flexible people doing things that seemed impossible, but never thought to compare myself to them or try to compete because I just thought it wouldn’t be possible to do any of it with an amputation. And then, one day, I had a feeling that I would be able to do a pose

“If you face a challenge you can deal with it, even if you have to do it in a bit of a roundabout way. Face your fears and push yourself because you might just surprise yourself.” I had previously completely dismissed. I tried and did it! I was elated and a bit shocked that my body was clearly capable of doing so much more than my mind ever thought it could. That was the day yoga hooked me. I’ve been practicing Rocket Yoga for two years mostly with Marcus Veda and Hannah Whittingham in London. I love it because it’s lots of fun, a strong practice, so a good workout, and because it has loads of upside-down stuff and arm balances in it, it makes me feel like I can fly! But I also love it because it’s very accessible. The essence of the Rocket practice is choice. It’s about learning to understand how you are energetically and physically feeling in the moment, and then giving you the power to decide which direction to take your practice in. It also has a strong focus on the breath. In fact, I teach and practice to music that is specially mixed at a set tempo which

we match our breath to. And the way we breathe is designed to activate the parasympathetic nervous system – the neurological function that relaxes and rests us, all while we are pushing ourselves pretty hard physically. The combination is magical. And it also includes all of the elements of a trauma-informed yoga practice. A somatic way for us to release the trauma in our bodies and minds. Both consciously and subconsciously. My Rocket Yoga practice has helped me with my own healing and rehabilitation immensely and I am incredibly grateful to now be able to share it with others, as a tool that they too can use to help themselves to live full, rewarding, and peaceful lives. I’m also deeply grateful to my foundational yoga teachers, Patrick Creelman, Rinat Perlman, and Jason Crandell. My advice to anyone who has lost a limb is to keep embracing the challenges you’ll come across and keep going! That is what has made me a better and stronger person. If you face a challenge you can deal with it, even if you have to do it in a bit of a roundabout way. Face your fears and push yourself out of your comfort zone because you might just surprise yourself.” Follow Fiona Callanan on Instagram @bionic_rocket_woman and Pace Rehabilitation @pacerehab https://instagram.com/pacerehab

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Gracie, aged 9, getting her yoga fix at Freshwater Bay, Isle of Wight

Yoga is for every body Your pictures. Your community

Donna Noble teaching aqua yoga at Chateau de Bardouly, France

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Daisy, Mabel, Francesca & George Highfield in Dubai Lorna Fisher in Amsterdam

Alexander - Mandalay, Myanmar

We want your photos!

Send us happy shots, fun pics, great asana (or bad asana!), big smiley faces, anything at all — and see them in OM Magazine. It doesn’t have to be you doing a yoga pose either. We want to see your yoga life: a pre-class group hug, a cup of tea after class, what you got up to at the weekend, send them all via email to: [email protected]

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travel

Awe-inspiring retreats and ideas for yoga explorers

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Incredible places

toπ meditate We’ve partnered with the awesome book, Magical Britain: 650 Enchanted and Mystical Sites, to bring you some of the most picture perfect places to meditate and find some calm amid the chaos wherever you are in the country

Men-an-Tol, Cornwall, England

Nestled in a gorse enclosure up on the Penwith moors, the holder stone of Menan-Tol, with a standing stone at either end, has been renowned since ancient times for its magical cures. It was once known locally as Crick Stone and, according to custom, crawling through the hole naked against the sun (i.e. anti-clockwise) would cure pains in the neck and back, as well as rheumatism. Men-al-Tor continues to exert its power and visitors still dutifully clamber through its central hole.

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Llyn y Dywarchen, Rhyd-Ddu, Wales

There was once a mysterious floating island on Llyn y Dywarchen, a small grassy knoll that the wind blew back and forth across the surface of the lake. It was here, supposedly, that a fairy bride met with her mortal husband after she had been forbidden to walk the earth with any human being. Fairies were said to dance in the meadows around the lake’s shores where the enticing strains of fairy music could be heard on moonlit nights. Today, the only island on Llyn d Dywarchen is fixed and motionless though it is still a liminal place with a magical otherworldly atmosphere.

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Upwey Wishing Well, Weymouth, Dorset, England

Located behind the Wishing Well Tearoom, the source of the river Wey gushes forth from underground aquifers to fill this magical, mossy, stone-lined well with attached water gardens. The water was reputed to have healing properties and it is said King George III came here looking for a cure. The traditional ritual for wish-making required visitors to take a few sips of well-water from a glass and then throw the remaining water back over their left shoulder. From here, the Wey flows strongly along the foot of a wooded hillside towards Weymouth.

Dragon Hill, Oxfordshire, England

Dragon Hill is a small, naturally formed chalk hill with an artificially flattened top. According to legend, it was here that St. George fought and defeated the dragon, whose blood seeped into the ground and poisoned the earth so nothing would grow there. There is indeed still a bare chalk patch on top of the hill where no grass grows, and some say the dragon itself is buried inside the hill.

White Spring, Glastonbury, Somerset, England

Glastonbury has long drawn visitors from around the world for its mystical energy. The limestone cavern where the White Spring emerges at the foot of the Tor was once also thought to be an entrance to the underworld of Gwyn ap Nudd. It is concealed behind a Victorian water pumping station that has now been converted into a serene temple containing several pagan altars. The dark interior is lit by candles and the silence broken only by the sound of rushing water and murmurs of devotion. Pilgrims may bathe in the pools here and enjoy the space for quiet reflection.

Stanton Drew Stone Circles, Bristol, Somerset, England

The three stone circles at Stanton Drew form one of the largest complexes of standing-stones in Britain. The Great Circle — second largest in Britain after Avebury — is flanked by a slightly smaller stone circle to the northeast, while a much smaller stone circle can be found in a secluded location in a field to the southwest. Ideal for quiet contemplation away from the crowds.

Wandlebury Ring, Cambridgeshire, England

Wandlebury Ring lies in the Gogmagog Hills, whose three peaks were said to have been created when the giant Gog, who lived in a cave nearby, had an argument with his wife Magog. He threw three huge clods of earth at her, which formed the three hills. There was once thought to have been a giant chalk hill figure carved onto Wandlebury Hill who perhaps represented the giant Gog, possibly similar in style to the one at Cerne Abbas in Dorset. 111

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St Medana’s Well, Montreith, Scotland

Fairy Pools, Isle of Skye, Scotland

On the rocky shoreline at the southern end of Montreith Bay, St Medana’s healing well consists of a number of natural rock pools where spring water collects before flowing on to the beach. Medana was an Irish saint who had a chapel in a cave on the Rhins of Galloway. The waters of St Medana’s healing wells are said to have healing properties.

A series of deep pools filled with crystal-clear mountain water, the Fairy Pools are supplied by a stream that cascades down from the Cuillin Hills. A series of small falls connect these magical turquoise pools that have become a major tourist attraction on Skye, all set against the striking profile of the Cuillins.

Peak Cavern, Castleon, Derbyshire, England

The entrance to Peak Cavern lies at the end of a short but dramatic gorge, its towering cliffs hung with mosses and ferns. Following the excavation of a nearby spring, which flows into this stream, hundreds of offerings from Celtic times were found, including a complete stone head that can be seen in the local museum.

The Head Stone, Hallam Moor, South Yorkshire, England

A landmark visible for miles around, the Head Stone stands proud on a rocky outcrop amongst the heather of Hallam Moor. The large and eerily weathered stone forms an imposing column of primeval rock that was once thought to have been man-made and a site of Druid worship. It was also known as the Cock Crowing Stone because at certain times of the year, when the cock crowed (presumably at sunrise) it would magically turn around.

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From healing wells and secret shrines to giants’ strongholds and fairy glens, discover your piece of paradise close to home. Magical Britain: 650 Enchanted and Mystical Sites by Rob Wildwood is out now. Published by Wild Things Publishing (wildthingspublishing.com), £18.99

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F I N D YO U R B L I S S NEW 023 O F R2 KEY R IN TU OON G A L THE AT RETRE

TURKEY | SPAIN | WALES | ICELAND

Facilitating yoga retreats for thirty years Find out why people keep coming back ‘The whole team is incredible, our retreat was brilliant from start to finish.’ Bethan King May 2022

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My first yoga class Whatever fears you may have going into your first yoga class, don’t worry… Tina McAra has been there, done it, and lived to tell the tale I have my yoga mat and blanket in the back of the car, that’s all the advert said I needed to bring (I’m looking forward to the blanket bit). I’m wearing new leggings, they are a kind of jungle camouflage. With any luck they will camouflage all the unsightly lumps and bumps – they are tight, they are ‘4-way stretch’ (blimey, I hope that doesn’t mean I have to stretch four ways?). On the subject of leggings, should I wear pants? I’m in my fifties and have never been anywhere without my knickers on! I’ve decided to wear my big M&S pants; I hope that the camouflage will hide any tell-tale elastic. I’m wearing my old trainers, I don’t want to look like I’ve ‘got all the gear but no idea’. I think that I’ll have to take them off anyway…oh no I should have probably got a pedicure! One last look in the rear-view mirror to check my lipstick – do you wear lipstick to a yoga class? Lipstick is a bit like knickers, I never go out without wearing both! I hoick up my yoga bra straps. As a larger busted lady I haven’t been able to find a yoga bra that fits properly, but I don’t know if you can just wear a normal one? Can you wear just a yoga bra? Or should you wear something over it? Again, I’ve never been out in just a bra. 114

So, I have knickers, lipstick and bra – I’m ready! What will they all think of me? Although I’m fairly slim and petite I’ve never really done any exercise. Will they all laugh at me? Oh, I nearly forgot my water bottle. If I take my water bottle I can pretend that I’m ‘rehydrating’ if I need a bit of a break. Later on… Well, that was really lovely, especially the blanket bit. I found out that when you all have your bums in the air in ‘downward dog’ you can’t see anyone else; that obviously means they can’t see you either. In fact, I can’t actually remember looking at anyone other than the instructor. I didn’t notice if anyone was wearing knickers, lipstick or a bra, I was too busy concentrating on myself and what I was doing. I didn’t get all the poses correct: my ‘tree’ was blowing in the wind, I was very tempted to moo in ‘cat/cow’ and I’m not sure that ‘mountain’ is a particularly well-named pose. But, I enjoyed it, all the same. I’m feeling calm, serene and stretched. Will I be going back next week? Absolutely! Tina McAra is the yarn half of yoga-and-yarn.co.uk

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