Joy in Movement

The other day, I was listening to the Music Planet on BBC radio 3 and the presenter, Lopa Kathari described one of the songs as having sense of joy and fun. Those words struck me as I often felt that we could benefit from having these qualities in our yoga practice as well.  

Joy is defined as ‘a feeling of great pleasure and happiness’. The term fun suggests, light-hearted pleasure or entertainment. Perhaps, this is one of the reasons why we undermine them, but I would argue that it’s essential for development and learning. I also believe we deserve to feel pleasure and happiness.  

When we were young, we moved naturally and easily. Children are innately motivated by pleasure and excitement of movement, so that they can intuitively explore, interact, and develop. For movement is primary and existed long before language. We now know that play is essential for our cognitive, physical, social, and emotional well-being. As the National Institute for Play says:  

‘Movement play makes kids stronger, more coordinated, more knowledgeable, and more emotionally competent. This is especially true when movement play activities are freely chosen and self-directed by the youngster as in free play’.  

It’s not surprising that self-directed ‘free play’ is significant as it harnesses creativity and imagination. In children, imagination plays a vital role in brain development and as we’ve seen in the discovery of neuroplasticity, it’s also important in adults. Imagination aids better memory, creativity and problem-solving skills.

As we grow up and become more self-conscious, joy in movement seems to disappear and we often begin to feel less connected to our body. To make matters worse, we can wrongly assume that we’re no longer good at physical activities through our inability to enjoy rule-based sports and structured exercises.  

I experienced this first hand when my eyesight became poor when I was young. My hand eye coordination became worse and movement-oriented activities became challenging. I started to believe that I’m not good at physical activities and avoided doing them. These beliefs stuck with me until I started to practice yoga in a kind compassionate way and over time, I’ve managed to rekindle my love of movement again.  

When I’m doing yoga in an explorative manner, it’s much easier to feel connected to my body and lose track of time. It’s very similar to the way that I felt when I was playing. Whereas when I’m focusing on getting certain moves or postures ‘correct’, it’s very easy to feel frustrated and time even seems to slow down!  

It's important to have discipline and commitment to our yoga practice but it’s also essential to have some fun - they don’t need to be mutually exclusive. Enjoyment is one of the key factors that fuels my daily practice. I believe that we can benefit from finding more joy in movement. 

Somatic Movement and Yoga Class

We’re starting a new somatic movement and yoga class soon, so I thought it would be helpful to share some information about the style.  

What is Somatic Movement 

The word soma means ‘the body as perceived from within’. Somatic practice focuses on what you’re feeling in the body instead of form or outcome. Sarah Warren, the author of the Pain Relief Secret describes it as: 

‘A movement that’s practiced consciously with the intention of focusing on the internal experience of the movement rather than the external appearance or the end result’. 

You are encouraged to pay close attention to your body so that you can develop sensitivity and internal awareness. Somatic movement is deliberately slow and easy so you can take time to feel and undo unhelpful habitual movements patterns. The practice is designed to calm the central nervous system and re-educate the way our brain senses and moves the body. 

The term ‘Somatic Movement’ was coined and popularised by Thomas Hanna in the 1970’s. He was a dedicated student of Mosche Feldenkrais (1904-1984) and was greatly influenced by his work.   

Feldenkrais was an engineer, physicist, and expert in Judo and Jiu Jutsu. He had developed a whole system of physical therapy; his aim was to improve human function by increasing self-awareness through movement.  

Why Somatic and Yoga? 

There are many similarities between Somatics and Yoga. Both practices place importance on breathing and have a holistic view of the body, mind. They also use movement for better self-understanding.  

What defines somatic movement is the belief that less is more. In other disciplines we are often encouraged to achieve certain moves or postures, but in this approach, you’ll be guided to use minimal muscular effort with easy movements. This can be liberating but it can also be challenging, as many of us have adopted the ‘no pain no gain’ motto. It can be a real shift to change our intention from achievement to curiosity. We will look beyond the outer form and cultivate an internal awareness. This genuine connection with your body will help you find new ways to cope with life challenges and changes. Combined with yoga’s philosophy of kindness and acceptance this practice can play an important role for aiding transformation.   

What the class will be like  

 The class will be very relaxing and at the same time revealing, as it’ll gently expose our habits and how we commonly move. You’ll often be encouraged to practice with your eyes closed to minimise sensory stimulations and to take plenty of breaks in-between. This will help you to feel, absorb, and digest your experience and notice any changes from the practice. Much of somatic practice is done on the floor or in sitting but most importantly you’ll be asked to find a comfortable position that suits you.  

This class will be beneficial for people with chronic pain and fatigue or those recovering from injury or illness. It’s also great for beginners and those that just want to take it slow and cultivate mindfulness. It can be a very transformative experience so really understand what the class will be like, you’ll need to experience it for yourself.  

I hope to see you in class! 

• Our new community Somatic Movement and Yoga class with Naomi starts on 12:15-1pm every Wednesday from 25th September 2024

Metta Bhavana: Loving Kindness Meditation

There’s been lots of violence and conflict globally and within the UK. Riots have even come to Bristol last weekend and are said to return tonight. We decided to close our studio as people felt unsafe coming into the city.

In a divisive time, we felt sharing Metta Bhavana (loving kindness meditation) would be beneficial.

I was taught Metta Bhavana, loving kindness meditation from a wise meditation teacher and a Buddhist monk. He said that it’s very important to be compassionate towards ourselves so that we can extend kindness to others.

There are many ways to practice Metta Bhavana, but the simplest way is to recite the affirmation during relaxation or mediation. Spend some time connecting to your body, breath, and mind.  Bring your hands gently onto your chest and visualise communicating to yourself.

May I be happy

May I be safe

May I be healthy

May I be free

You can choose to say it aloud or silently. Repeat this again but changing of ‘I’ to ‘you’. You might like to change the hand position forwards in front of you, as though you’re giving the loving message to someone.

You can start by visualising someone you like, then change it to someone you don’t know very well, then to someone you dislike slightly. It’s easier to start with people you dislike a little bit then to try doing this to those you’re in conflict with.

Finally, you can extend the wishes to ‘all living beings’. It’s nice to open your arms wide like you’re giving it to everyone.

Loka Samastah Sukhino Bhavantu  - May everyone in the world be happy

OM Shanti Shanti Shanti  - Peace for mankind

Finding Peace Through Yoga

“In a world troubled by war, civil unrest, political tension, and personal conflict, yoga’s ability to relieve stress and foster inner calm offers a potent tool for promoting peace,”

Diana O’Reilly, British Wheel of Yoga Chair. 

We’re proud to be offering a Gentle Yoga and Meditation class as part of BWY’s Yoga for Peace Movement on Saturday 13th July 2024. The session is offered on a donation basis or for free to make the event accessible to all. This class is also suitable for complete beginners, so you don’t have to feel intimidated even if you’ve never practiced yoga or mediation before.   

People often think that yoga is all about postures and movements, but it’s more to do with your ability to find relaxation and focus. It’s about deep listening and connection, rather than doing and forcing. You’ll get nowhere by pushing and pulling because you cannot force connection.  

In our modern society, achievement and goals are often valued more than simply being. However, allowing time to absorb and digest our experience is essential for cultivating a peaceful mind. Simply being comfortable with yourself is one of the most valuable things that we can nurture. This is why meditation and relaxation are such an integral part of our practice.  

From teaching mediation regularly, I’ve found that it can be useful to do simple limbering and warm up prior to sitting. It helps to release tension and allows us to naturally transition into a relaxed meditative state.  Gentle yoga also helps you to become more aware of subtle sensations and instil sensitivity.  

As Bessel Van Der Kolk, best-selling author and trauma expert says,  

‘if you have a comfortable connection with your inner sensations – if you can trust them to give you accurate information – you will feel in charge of your body, your feelings and yourself’.   

Slower paced practice gives us the opportunity to forge these connections and in turn get to know ourselves better. When we feel comfortable and safe, our mind and body will effortlessly open and soften, enabling us to listen to the subtle qualities and wisdom within.  

When I’m facing challenging situation, my inclination is to try and resolve it as quickly as possible, without paying much attention to how I’m doing or feeling. This reflex may work well in time of accident or emergency but in most cases, we need to slow down and connect so that we can act from a clearer intention. I find mediation allows me this opportunity. 

Meditation practice isn’t about blanking your mind to escape from your troubles, it is a chance to tune in to your true experience. Over time, you’ll develop inner awareness and ability to decipher what’s important. Through this connection with the whole of your body, mind, and emotions, you will begin to feel calmer and more content. From here you can expand that connection to others and the environment from a place of wholeness and kindness.   

Yoga for Eyes: 5 tips for relieving Dry Eyes

Many people experience dry eyes, I used to get them frequently when I wore contact lenses and glasses. There are many potential causes of dry eyes, which can be found on the NHS website.

Instead of opting for expensive solutions like eye drops or laser treatments, why don’t you give these suggestions a go first? These tips are easy to follow and best of all, they’re free! I recommend that you try them without your glasses or contact lenses.

1.     Palming

Palming is great for relaxing the eyes and calming the mind. It’s wonderful if you’ve been starring at a screen all day, almost like savasana (full relaxation) for the eyes. Simply cover your eyes with your open palms. You can look at my previous post on palming for more information and details on how to do palming.  

2.     Face Massage

Give your face a lovely face massage regularly. It’s also great for improving your skin and reducing lines. You can also gently tap and stroke around the eyes, and even your eye lids. Your eyes are sensitive so be soft and gentle.

3.     Blink

When we spend a long time on screen, our blink rate is reduced which can explain why dry eyes are common for people who work on computers all day. You can try blinking as much as you can in a minute by fluttering your eyelids very quickly like the wings of a butterfly.  It's also very effective to squeeze your eyelids closed for couple of seconds to encourage the tear ducts.

4.     Spend time outside

It’s now common knowledge that spending time outside is great for your overall health and wellbeing. Exposing your eyes to the air and wind can get your tear ducts working and help to lubricate your eyes. Perhaps you can even do butterfly blinks or squeezy blinks outside to get double the effect.  

5.     Eye focused meditation

Have a go at the following eye focused meditation. Close your eyes and soften your facial muscles. You can optionally do palming or use an eye pillow to help settle the mind and relax the eyes. Notice your breathing and start to encourage your breath to become slow and smooth. Relax your forehead and muscles around your eyes. Feel your eyes resting quietly in its sockets and imagine two round balls gently floating in water. Allow your eyes to soften, feeling into them as you continue to breathe slowly and easily. Imagine breathing into your eyes with the rhythm of your breath as the two balls gently move. Try doing this meditation for 5 - 10 minutes regularly. 

A bonus tip would be to try using a heated or cold compress or an eye mask. These can be really soothing and nice when your eyes are feeling irritated. It’ll also helps to keep yourself hydrated and take regular breaks from the computer or devices.

Having a holistic approach is often very effective so have a go at these suggestions and see what works for you. If the problems persist or becomes worse, do visit your GP.

You may find that your eyes will become waterier than you’re used to through doing these practices but I’ve found that this will balance out over time.

The Power of Breathing

Prana = constant motion, vibration, life force and vital energy

Ayama = to extend, expand or stretch

Prana is a life force or energy that exists in all things both inanimate and animate. It’s said to be the basis of all creation, and the amount of prana within the body is extremely important, as it affects our energy level and our physical and mental health.

Yoga Yajnavalkya and Yoga Sutra (ancient yogic texts) tell us that someone who is troubled, restless or confused has more prana outside the body than within, and more prana we have within the body, the more peaceful and balanced we feel. Our health is also affected by the flow of prana. It is said that there are approximately 72,000 nadis. Nadis are network of channels that prana flows within the body. When the nadis are blocked, the flow of prana becomes impeded.

Pranayama uses breathing techniques to influence the flow of prana within the body. It is the fourth limb of the eight limbs of yoga.

Co-ordinating Breath and Movement

The ability to skilfully synchronise movements and breath is fundamental to yoga asana (posture). In order to successfully co-ordinate our breath with movement, it’s important to breathe with awareness.

As our breath and movement synchronises, the practice becomes more like a moving meditation rather than a mechanical exercise. When our attention is constantly brought back to the breath, deeper awareness and a strong internal focus develops.

Conscious Breathing

It’s important to get to know our breathing as it’ll help us to understand ourselves and be more mindful. As Donna Farhi the author of the Breathing Book says,

‘Breathing affects your respiratory, cardiovascular, neurological, gastrointestinal, muscular and psychic systems and has a general effect on your sleep, your memory, your energy level, and your concentration. Everything you do, the pace you keep, the feelings you have, and the choices you make are influenced by the rhythmic metronome of your breath.’

The breath becomes an excellent barometer of our health and wellbeing. For centuries, yogis have recognised the important relationship between the mind, body and breath. The breath is often referred to as the bridge between the mind and body.

Inquiry

1.     Observe your breath throughout the day and begin to explore the intricate relationship between your breath, mind and body.

2.     Start Pranayama regularly and notice how you feel after the practice.

This article was written for the Power of Breathing workshop with Naomi in April 2023

Nada Yoga: Sound in Practice

Nada Yoga = subtle sound vibration/ union through sound

The word ‘nada’ is derived from the Sanskrit root nad, meaning 'to flow'

Nada Yoga is an ancient art of using sounds and tones to create inner transformations and create a greater sense of unity. It is first mentioned in Nada-Bindu (sound point) Upanishad. Nada Yoga is a theoretical and practical system based on the premise that the entire cosmos and all that exists consists of sound vibrations.  Everything is made up at their most essential level of vibrating, pulsing energy.

There are two types of sound, external and internal sound. External or gross sound from a voice or musical instrument is referred to as ‘Ahat’. Internal or subtle sound is considered to be ‘unstruck’ and is said to arise inwardly (outwardly silent). This is referred to as ‘Anahat’. 

The Hatha Yoga Pradipika states that Samadhi (enlightenment or oneness) is achieved when the Anahata Nadam can be heard. Anahata Nadam means the sound that is not made by two things striking together. This is said to be the sound of the Universe and the audible sound which most resembles this is the sound of OM.

Chanting and listening to spiritual music can be used to refine the ability to listen. Listening is an essential process that allows us to become receptive enough to perceive the subtle sounds within us. Once you have refined your external listening, you can begin to turn your attention inwardly.

The practice of Pratyahara (sense withdrawal) plays an important role in Nada Yoga.  Drawing the senses inward helps to create inner tranquillity and stillness, and is a gateway to meditation. Through deep meditation, the yogis develop the ability to truly listen. Once this has been mastered, it is said that you can hear Anhata Nadam. Yogis who have achieved this state are described as being a Videha-Mukta, or one who has reached disembodied liberation.

One who desires true union of yoga should leave all thinking behind and concentrate with single-pointed attention on the nada - Hatha Yoga Pradipika 4.93

This article was written for BWY Foundation Course in 2015 by Naomi Hayama and she will be running a workshop on Nada Yoga this year.

The Benefits of Palming

In the winter months, we tend to spend more time indoors and doing things on screens, especially in lockdown. Whilst it’s amazing that we have the technology to communicate with our friends and family and be able to work online, it can be straining for the eyes and mind.

According to the Concise Human Body Book, eyesight provides the brain with more information than all other senses combined – more than half of the input in the conscious mind is estimated to enter through the eyes. With so much information coming in, it can do wonders to take a break and give them well-deserved rest.

Palming is sometimes taught in yoga classes to refresh and relax the eyes and mind. It can also help to release facial muscles and naturally reduce frown lines.

In the Bates Method, palming is used to restore natural vision through relaxation. Nathan Oxenfeld, a Bates Method and Yoga Teacher said,

‘Palming is the most important and beneficial form of relaxation in the Bates Method. The warmth of your hands relaxes the six muscles around each eye and attracts more energy and blood flow.  The darkness relaxes the ciliary muscles, retina and optic nerves.’

Nathan recommends doing palming from 3 to 10 times a day for 30 seconds to over 30 minutes. Give it a go and see how your eyes and mind feels after palming!

How to do Palming

Wash your hands before the practice

Short Practice

Rub your hands together to create some heat. Cover your eyes gently with the palm of your hands. You can either keep your eyes opened or closed. Let your eyes naturally move, as they want to. Breathe in and out slowly and mindfully. After couple of minutes, slide your hands off. Repeat again couple of times if you have the time.

Longer Practice

Choose to lie down or sit up. Make sure that you’re comfortable by using cushion or pillow to support the arms and blankets to make sure you’re warm.

During a longer session of palming, you can listen to your favourite music, radio or podcasts. You can also try visualising pleasant happy memory, using all of your senses. For example, sunny day out on the beach.  You can recall the sounds of the waves, smell of the sea, feel of the water on your skin and the taste of ice cream.

When you’re ready to come out of palming, slowly take the hands away and open your eyes slowly to adjust them to lights. Try blinking your eyes softly few times.

You can use eye pillow or masks instead of your palms but it can be very therapeutic to use your own warm hands. 

It’s best to gradually lengthen the time of palming so that your arms and hands do not over tire.

Reflective Meditation

‘The greatest discovery is that human beings can alter their lives by altering their attitudes of mind’

– Albert Schweitzer

I came across reflective meditation in Piero Ferrucci’s book about Psychosynthesis called ‘What We may Be’. Psychosynthesis is a technique for psychological and spiritual growth developed by Roberto Assagioli in the early 20th century.

This book was recommended to me by my meditation teacher several years ago and I found it really useful for developing a positive quality that I wanted to harness. The practice is similar to Sankalpa (positive intention or affirmation) and it’s simple, accessible and effective.

Method

Pick a positive word and reflect on its quality for 10 – 15 minutes. Be creative and think of many different meanings associated with the chosen word.

I have been working with the word ‘clarity’ but it can be other words like creativity, courage, relaxation, peace or freedom. It will be beneficial to spend a bit of time sitting and reflecting on what word is most useful to you right now.  

10-15 minutes can seem like a long time to reflect on one word or a phrase but Ferrucci strongly recommends to keep practicing especially when we encounter difficulties and want to stop. He says,

‘This is precisely the moment not to stop, but to keep meditating. This feeling of going and beyond this stage, our mind will shift onto a level at which the quality of thought is more lucid and meaningful’.

Ferrucci explains that the effect will continue to develop long after the practice, once it enters our unconscious mind.  

When I feel like I’ve exhausted the meanings and associations, I’ve used the breath to keep the practice going.  On an inhalation, I visualise expanding or breathing into the word and on an exhalation, absorbing or even letting it go. To personalise the practice, you can also come up with your own way of enhancing the meditation.  

It’s worth sticking with the same word for sometime. With regular practice, you’ll gradually receive greater insight and you’ll notice changes taking place in your mind, thoughts and behaviour.

How to Practice Mindfulness Meditation

There are many different meditation techniques available but we will use our body and breath as the focal point for this practice.  Bringing our awareness to the body and the breath is a well-tested method of developing concentration.  As a meditation and yoga teacher Swami Janakandana explains:

‘To feel and experience your own body is a fundamental and natural basis for meditation and relaxation...To be conscious about natural or automatic breath is a meditation technique.’ 

Feeling our body and breath helps to settle the minds and encourage us to feel grounded.

Body & Breath Meditation

What you may need:

• Chair or cushion

• Timer (you can use your phone but switch it to silent)

• Pen and paper – we will record how you are after the practice

You can sit on a chair, on a cushion or on the floor. Sit with your spine straight and make sure that your weight feels even throughout the body. Keep your chest opened and your shoulders relaxed. It’s possible to practice lying down but there’s a danger that you might fall asleep so try to stay vigilant and relaxed. 

Set your timer for 10 to 20 minutes. You can start with 10 minutes and gradually increase to 20 minutes over time. I recommend that you use a nice sound so that it’s not alarming when it rings. 

Start to feel your natural breath and your body. Take a note of how you’re feeling right now – mentally, energetically, emotionally and physically - however it is.

Your mind may wander or experience fatigue, boredom, anxiety, aches and pains. You may also experience ease, openness, feeling of spaciousness and connection.

Try to feel and be with all the sensations that come and go, without creating too much commentary or analysis. Simply feel and observe the thinking mind without becoming lost in your thoughts. Notice what happens when you’re watching your mind.

Feeling your grounding points such as your feet, legs and hips can be a good way to come back to the body if you feel distracted. You can also try deepening the breath if your thoughts start to take over.

During the practice, you may feel overwhelming desire to move or to itch, be aware of these tendencies and try and stay with the practice as much as possible. If you’re in pain, you can gently change the position of the body. Once you’ve adjusted your position, try to settle back to the practice as soon as possible. Stay open to your experience and resist having too much expectation. Be kind and compassionate to yourself.

Once the alarm goes, slowly open your eyes and you can gently stretch the body. Notice how you’re feeling right now. As soon as possible, write down your observation from the practice. This could be a word, couple of paragraph or even a drawing.

Repeat the practice daily. At the beginning, it helps to do the practice at the same time everyday.

‘Attention is the beginning of devotion’

Mary Oliver, poet and a bird watcher

Ancient Japanese Breathing Technique

One of the amazing things that my mother taught me when I last visited Japan is the ancient Japanese breathing technique. This is a very simple but powerful method that anyone can do.

It’s important to sit tall whether you’re sitting on a chair or sitting down on the floor. If you’re sitting on a chair, make sure that your feet can be grounded and if you’re on the floor, you might want to use a cushion under the hips. Try to keep your sitting bones evenly grounded and keep the chest nice and opened.

Start by noticing your natural breath, see if you can connect to the breath without changing it in any way. This in itself can be challenging, as we often want to interfere or improve the way we’re breathing. Simply feel the breath without thinking or analysing – your body knows how to breathe and it’s perfect as it is. 

Slowly begin to deepen your exhalation. It doesn’t have to be very long or deep - encourage the outbreath to grow slowly and smoothly. Your inhalation can flow naturally. In Japan, inhalation was known as the god’s breath (or gift) and you don’t need to make any effort, as it will naturally flow in by itself. Perhaps this belief comes from witnessing how newborn babies breathe for the first time.

You’ll probably find that your inhalation will change as a result of your exhale deepening.  Watch with curiosity how your breathing cycle changes and how this makes you feel.  After several rounds, you can gently allow the breath to return back to its natural rhythm.

Throughout this practice, try to be present and focused. It’s really important to be able to connect to all sensations, thoughts and feelings. As Ravi Ravindra said,

‘Yoga practice can make us more and more sensitive to subtler and subtler sensations in the body. Paying attention to and staying with the finer sensation is the surest way to steady the mind.’

One of the aims of yoga is to steady the mind and pranayama (breathing practice) plays an essential role in helping us to achieve this.

Enjoy your breath and get to know your mind!

Mindfulness Meditation Class

‘Mindfulness is the key to the present moment. Without it we cannot see the world clearly, and we simply stay lost in the wanderings of our minds’

- Joseph Goldstein

We have started a new donation based Mindfulness Meditation class at Bristol Yoga Centre. This is part of a new programme of community classes that we introduced recently so that more people can come to our classes. It’s our strong belief that classes should be accessible to everyone. There are currently three community classes available and people can pay whatever they can afford.  See here for more information.

The profit from my Mindfulness Meditation class goes to Bristol Mind, a mental health charity based in Bristol.  Bristol Mind was originally founded in 1965 and aims to promote a positive view of mental health and encourage emotional wellbeing.  It was important for me to have a sense of give and take for the community class so that we are not just doing our practice for ourselves but also for others. People will be benefiting from the practice and their money will be going to a really good cause.

The idea developed after I completed a foundation in teaching Mindfulness Meditation earlier this year. I’ve been interested in meditation for some time and studied BWY Meditation module several years ago as well as attending regular weekly classes. I’ve gained so much benefit and wanted to share the practice with others.

When I regularly meditate, I feel connected and relaxed not just during and after the class but also in everyday life. It was quite different experience from my asana (posture) practice. It’s much more refined and subtle but powerful and profound.  My mind is clearer and settled yet focused and steady. I am much more aware of my actions and able to be in the present moment.  As an Indian Philosopher, Jiddu Krishnamurti said ‘to understand the immeasurable, the mind must be extraordinarily quiet and still’.

I have been teaching the Mindfulness Meditation class for almost a month and there are now students regularly coming. The atmosphere is really friendly and relaxed, and we have different people coming from yoga teachers to complete beginners. A yoga teacher that’s been coming from the beginning said,

"Naomi's mindfulness meditation classes have given me a new depth which I had not known, or given time to explore, and which I've found extremely beneficial to my every day life. The way she incorporates breathing exercises, sound, sensation and body movement gives my practice an added immersive dimension so I'm excited to come and learn something new each week. Naomi is a profoundly knowledgeable teacher but she keeps the sessions accessible, creative and playful.  The classes have given me a sense of spaciousness and sensitivity to my responses to daily life and I have felt able to be more peaceful, focused and in tune with myself and others."  

Similarly, another regular student said,

“Naomi creates a calm and welcoming environment where it becomes much easier to switch off from the hectic goings-on of the outside world and really connect with your own inner sensations. She uses a great variety techniques including sound meditation and using energetic movement before settling to find interesting ways of accessing a meditative state.  I leave the classes feeling relaxed and centred.”

It’s really fantastic that we are all able to practice together and I’m really happy about how it’s going. Usually we do two short sitting practices, gentle stretches and asanas, pranayama and relaxation techniques. I try and use yoga techniques to settle the mind and body in preparation for mediation. So far, we have been working on different themes every week, from importance of breath to learning how to relax. We also set aside a bit of time to discuss how it’s going so that people can learn and share from each other. I believe that students really benefit from sharing experiences and it helps to create a wonderful communal feel.

If you’re interested in the class, come and join us. My meditation class is on every Wednesday from 10-11am. Absolutely everyone’s welcome.

Beginners Mind

"In the beginner's mind there are many possibilities, but in the expert's there are few. "

- Shunryu Suzuki, Zen Monk

I have just completed a  Mindfulness Meditation teaching course at Yoga Campus and one of the first handouts we were given was on Zen’s way of Beginner’s Mind. This reminded me of an excellent article on the subject that I was given for my BWY Foundation course in 2003 with Sally Worth. It’s written by Eric Gregory in 1986 and I believe he is one of the oldest members of BWY (he’s 100 years old and recently featured in their magazine!!).

The writing is simple and I love the way that it beautifully describes mindfulness in our everyday life and yoga practice. It’s one of the documents that I give to my Foundation course students, now that I teach the course. I thought I would share this excellent writing on mindfulness in our yoga practice and life.

Beginners Mind by Eric Gregory (1986)

In his book "The Dancing Wu Li Masters", the author Gary Zukav records a conversation he had with AI. Huang.  Al. Huang is a famous teacher of Tai Chi in America.

"I asked Huang how he structures his classes. ‘Every lesson is the first lesson,' he told me. Every time we dance, we do it for the first time.’ ‘But surely you cannot be starting new each lesson, I said.  Lesson number two must be built on what you taught in lesson number one and lesson number three likewise must be built on lessons one and two and so on!’ ‘When I say that every lesson is the first lesson’, he replied, ‘it does not mean that we forget what we already know. It means that what we are doing is always new, because we are always doing it for the first time.’
This is another characteristic of a Master. Whatever he does, he does with the enthusiasm of doing it for the first time. This is the source of his unlimited energy. Every lesson he teaches (or learns) is a first lesson. Every dance he dances, he dances for the first time. It is always new personal and alive."

This approach is what is known as 'Beginners Mind which is a term used in Zen to indicate the way in which one should approach life. It means having a fresh uncluttered approach to everything, free from prejudices, ideals, and preconceptions. Unfortunately our minds are cluttered with prejudices ideals and preconceptions and these colour everything we do and think! All this clutter means that we do not approach anything with an open mind. We always expect something or other.

We all have a Yoga posture that we find difficult or do badly or just plain do not like. So when this comes up in class, our mind immediately fires back to the last time we did it - and didn't enjoy it - and so we approach it with foreboding. We say to ourselves "That always hurts, (or is uncomfortable)" or "Everyone else can do this better than I can and I shall stick out like a sore thumb!", and so on. Whereas, if we could do it with ‘Beginners mind’ we would simply experience the posture without making any judgement as to whether or not it was easy or difficult, comfortable or uncomfortable, or whether or not we were doing well or poorly. And we would do it to the very best of our ability.

Bikram Choudhury wrote "Perfection is the very best you can do at the time". Unfortunately we all have the ideal performance in our mind and become very disappointed or desperate or push ourselves too hard, when we fall short of our ideal. This idea is not meant simply to apply to our practice of the postures. It applies to life as a whole. We all look back, I am sure, to early childhood when the world was a fascinating place to explore and full of things to discover. I love to see a young child watching, with intense concentration a bee in a flower or an ant walking up a piece of grass. There is total absorption and one can apprehend the feeling of wonder the child is experiencing. Alas, as we grow older we become ‘more sophisticated’ which means we have our mind full of value judgments against which we measure everything. Thus the bee on the flower or the ant on the grass stalk are hardly noticed or if they are, they are noted as ‘just a bee’ or ‘an ant’ and not worthy of attention - we have "more important things to do!"

If you think about it, you will see that we are living in the past, judging the present in terms of past experience. So we never have the present as it is here and now - to be experienced and enjoyed. No two situations in life are ever the same. No two sunsets are alike, no two flowers are alike – all is changing as we ourselves are. If we crystallise our response to everything in terms of the past, we loose precious opportunities of experiencing the wonders of life around us. The most sophisticated person is also the most blasé and bored person. The most powerful way of becoming aware of the wonder of life is to be told one has only few months to live. Then one looks at everything with a new eye! So why don’t we start whilst we have (hopefully) a bit longer to do it in? How often do we pour ourselves a cup of tea without much attention. Next time, pay close attention. Notice the stream of tea as it leaves the teapot, see the colour of it, how it glitters in the light, how it flows into the cup notice the curl of stream. Enter fully into the experience.

I always tell my students that they do not come to class to do Yoga! They come to learn the techniques of Yoga – they do Yoga in the rest of their lives – in the remaining 166 hours of the week! In a Yoga class one should learn something about oneself. Do you approach the posture aggressively trying to lambaste your body into doing your will! Do you ‘freewheel’ at the more demanding postures – making a good show but not really trying? Do you become tense in a posture? Do you use more muscles than are needed? Have you found that a relaxed approach enables you to go further? Do you ‘throw it away’ – i.e. as soon as the teacher tells you to stop, do you whip out of it, thankful that it’s over? All your reactions to how you do the postures will mirror the way you approach situations and problems in life.

If on the other hand you can start to work with a ‘Beginner’s Mind’, you will approach each posture or each situation in life with the attitude of “let’s see what this feels like today” or “what are the possibilities in this for me today”.  Of course, past experience is useful, but only as something to use in present circumstances where it can help. The wrong attitude is where our past experience is allowed to colour or prejudice our attitude and so prevent us from fully experiencing or learning from, or solving our present involvement in a situation. A further complication can be that a lot of our past experiences that colour our attitudes are not even our own. We are greatly influenced by the opinions of others – our parents, our brothers and sisters, our teachers, our school friends, TV, Films, advertisements, books and a host of other prejudices, ideas over the years. So, by the time we are adults, we have very little of our own, that is, that which we have arrived at independently of other influences. All these things we must learn not to throw away but allow them to stop us from experience life, freely, joyfully and to the full.

I hope you enjoyed reading this article!

Lion’s Pose (Simhasana)

I’ve been teaching Lion’s pose recently and noticed that people were more chatty and energetic after class. This is a seated posture incorporating a powerful breathing technique.

When you look up the benefits of this pose, it says that it helps to improve your communication and bring shy people out of their shell. It certainly gives people more to talk about afterwards, as you make a very expressive face (sticking your tongue out and rolling your eyes back) and make a loud sound!

Other benefits include strengthening the throat, preventing ear problems and even warding off colds! It’s also one of the common exercises used in face yoga as it strengthens the facial muscles and throat. It’s said to maintain your jaw line and prevent sagginess.

Personally, I’ve found that it’s a great for eradicating feeling of lethargy and sluggishness as it’s very stimulating. Due to the use of a strong outbreath with a roaring sound, it’s a great way to release pent up emotion and tension too! 

In the Hatha Yoga Pradipika, a classic fifteenth century Sanskrit manual on yoga, says that Simhasana ‘is held in great esteem by the highest yogis. This most excellent asana facilitates the three bandhas’.

The traditional seated position used in Simhasana induces the three major Bandhas or locks. Bandhas are used to control the flow of energy and prevent prana from dissipating. They are therefore sometimes translated as 'seals'. When all three locks are engaged, it’s called  ‘Maha Bandha’ or the great lock. In yoga Maha Bandha is highly regarded and recommended. 

In a culture where it’s deemed important to look cool and beautiful, this technique might put some people off.  It usually sets off some giggling in the class! With this impressive list of the positive benefits of Simhasana, I think it’s worth risking looking a bit strange or foolish.

So next time you’re in need of a little pick me up or feeling a bit stressed, try using your lion/lioness power! I recommend doing this in a private place, not because you might look weird but it might scare people!!

Sight Loss Insight

I’ve just received the Spring issue of Spectrum, the official magazine of the British Wheel of Yoga (BWY), and really excited to see another of my articles featured!

Last year, I wrote an article on the balancing benefits of yoga retreats and this year on how yoga teachers can make classes more accessible for students with visual impairment.

This was written after running a charity event called ‘Yoga in the Dark’ for the Royal National Institute of Blind People (RNIB) at the Bristol Yoga Centre. Here is the full article:

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In the UK, there are more than 2 million people living with sight loss. For yoga teachers, this means that we are likely to encounter students with visual impairment and it’s important that we try to make yoga accessible for them.

It’s crucial to understand that being registered blind doesn’t simply mean you can’t see anything. As Royal National Institute of Blind People (RNIB) emphasise: ‘Not everybody sees the same. Just because someone is blind, doesn’t mean they see nothing – and if someone is partially sighted, it doesn’t mean their vision is fine’. RNIB have some excellent online videos which illustrate this point very well.

My first experience teaching a student with sight loss was with Anela, a young female student who had severe visual impairment since birth. After a year of weekly private classes, she was able to do most postures, including Sun Salutations, inversions and balancing poses. Anela could follow the class much more easily than her support worker! I was lucky to be able to teach her as it changed my perception of what someone who is registered blind is capable of and I felt more confident about teaching people with sight loss.  

Shortly afterwards, I taught a very different student with visual impairment in a Community Exercise group yoga class. Sue was an elderly student that suffered from arthritis and anxiety; she was also gradually loosing her eyesight and understandably found it difficult to cope. After several months of practicing together, she told me how much more relaxed and confident she felt in her day-to-day life. She said that she no longer felt terrified about falling and found it easier to go out and visit friends and family.

Both students expressed how beneficial breathing practice and relaxation techniques were for managing stress and anxiety. It cannot be easy living in a society that is so visually orientated. If yoga can bring more confidence and help with everyday challenges, then we should make every effort to make it more accessible. 

So how do we adapt our teaching to accommodate people with sight loss? As there is a wide spectrum of visual impairment, it’s important to take a look at the individual and adapt the practice according to their needs and abilities. You will need to decide whether private tuition may be more suitable at the beginning. It is crucial not to immediately assume that they cannot do certain things or learn to do them. With time and carefully structured practice, I have seen people achieve tremendous results.

At the beginning, it can be easier to concentrate on supine and seated postures. This way, students can gain confidence and feel more grounded. It’ll be a good time to explore relaxation and breathing techniques too. Floor work can be a great opportunity to do simple balancing postures and prepare the students for standing poses.

Use a wall or a chair for support in standing and balancing postures, as some poses can be really challenging when you cannot see. Flowing sequences such as Sun Salutation can be harder to follow so it’s important to break it down and get students really comfortable with each of the postures first.

Our communication has to be clear and simple as your verbal instructions and ‘hands on’ adjustment are what they’ll be relying on. Try to speak slowly and use creative language to get your message across but be careful not to sound patronising. Teaching the names of the postures as they are learning will help with your instruction.

When I was preparing for my first lesson with Anela, I tried practicing yoga with my eyes closed. This did not exactly recreate the experience of practicing with a visual impairment, but it did provide some useful insight, such as how challenging it is to do simple standing and balancing postures and even stay on the mat!

I recently organised a charity event for RNIB called ‘Yoga in the Dark’ to raise awareness of people living with sight loss. The event was open to everyone and we practiced in a lovely candle lit room while wearing eye masks. One of the participants said,

‘I really liked the slow build up to standing postures, which helped everyone feel confident before doing poses that rely more on our sight. It was great how you helped people to do the postures correctly.’

Another student commented on how nice it was to rest the eyes and focus on the other senses. Most people said they had to concentrate much more but it was a meditative experience.  

Teaching people with limited vision makes you really concentrate on your communication and adjustment skills. I hope that more teachers will be encouraged to consider ways to accommodate blind and partially sighted people, as there are great rewards for teachers and students alike.

To learn more about the excellent RNIB ‘In the Dark’ events, visit: www.rnib.org.uk/in-the-dark

Written by Naomi Hayama. Naomi is a yoga teacher and owner of Bristol Yoga Centre. She has been a member of BWY since 2003. Please feel free to contact her at Naomi@bristolyogacentre.co.uk

Winter Yoga Practice

Now that the Christmas season is over, people are eager to start something new and to try and stick to their New Year’s resolutions. There is a buzzing in the air that’s hard to ignore!

Around this time, we get lots of new students joining and although it’s a good time to start new classes, it’s important to slowly build up your practice. You may feel attracted to active yoga classes but it often makes sense to take your time and work more gently in the winter.

In nature, everything slows down: many animals hibernate and plants even die back to prepare for spring and the activity ahead. It makes sense to take a leaf out of nature's book and practice in a way that honours the season.

This should help to avoid ‘Blue Monday’ which falls around the third Monday of January and is said to be the most depressing day of the year. It’s believed that Blue Monday occurs because of a combination of factors like cold weather and failing our New Year’s resolution, but I believe one of the main culprits is exhaustion. Many people end up feeling like they need to accomplish lots of things at the start of the year and end up burning out. Instead of (literally) running around trying to do everything, it's best to slow down and focus on things that energise us.

After the festivities, I’ve also been feeling tired and dispersed. It was a lovely break with plenty of socialising with family and friends, but once I was back at work there was lots of catching up to do! I felt like I should be doing more, but deep down I knew that I first needed to slow down and rejuvenate.

So recently in my practice, I’ve been focusing on restorative postures and slow long held sequences that encourage concentration and grounding. I’ve also been doing more breathing and relaxation techniques to revitalise.

It’s really important to observe and adjust our practice to honour where we are. This can be challenging as we often end up doing things that we think are right rather than really listening to ourselves. Spending some time at the beginning of the practice to feel and reflect on our experience is essential. Our practice can then help us achieve more balance throughout the changing seasons.

What is your original nature, snow man?

- Natsume Soseki from Zen Poems

Sankalpa: Positive Intention

This is the time of the year when people start thinking about making New Year resolutions, but I have always felt a little sceptical as they are often forgotten or ditched within a few weeks.

Sankalpa has been compared to a New Year’s resolution but it’s not about goal making or wishing for things to be different. Sankalpa is to do with exploring what’s behind the thoughts or feelings of our aims and trying to find deeper meaning in our lives. New Year’s resolutions tend to focus on the future and aiming to correct negative aspects of our selves and often only feed our desires and ego. Where as, Sankalpa is about being in the present moment and aligning with the deepest part of you. As Philip Moffitt, a yoga teacher and Buddhist said,

‘You set your intentions based on understanding what matters most to you and make a commitment to align your actions with your inner values. As you gain insight though meditation, wise reflection, and moral living, your ability to act from your intentions blossoms’.

Sankalpa comes from Sankskrit word ‘San’ which means altogether and ‘Kalpa’ from ‘Kalpana’ meaning idea or vow. This is often translated to will, purpose or determination. It also means connecting and committing to our highest truth. It is believed that the concept of Sankalpa stems from the Vedic times.

A Sankalpa practice starts from the radical notion that you are already who you need to be and you only need to look deep inside you to find your true purpose in life. Discovering your Sankalpa is about really listening to the deepest part of yourself. It’s completely opposite to believing that some how you are not good enough unless you achieve certain goals or get what you want. Sankalpa should provide you with true self-confidence and peace of mind and assist you to overcome challenges in life. Just knowing your Sankalpa then becomes a blessing and a guide, independent of whether you achieve certain goals or not.

Richard Miller, a psychologist and teacher in the Advaita Vedanta said that there are three stages of listening process:

1. Sravana: Willingness to listen through meditation
2. Manana: To be able to welcome and take in the message.
3. Nididhyasana: To respond and act your Sankalpa with commitment.

One of the most powerful practices for planting the seed of Sankalpa is Yoga Nidra (yogic sleep). Yoga Nidra systematically relaxes the body and mind and guides you into deep awareness. You are aware and awake but you experience a disidentification from the body and mind. As Anne Douglas, a yoga therapist explains, ‘In Yoga Nidra, we discover a profound level of openness. Our self-imposed limitations dissolve, and we are pure being’. Sankalpa are made and repeated three times at the beginning and at the end of Yoga Nidra. Your resolve should be in the form of a short positive statement set in the present tense and normally starts with ‘I am...”. For example, I am peaceful, I am compassionate or I am free. It should be repeated with feeling and commitment.

Naomi will be running ‘Yoga for the New Year’ workshop, which will takes a look at the concept of Sankalpa (positive intention) and apply this to a meditation practice.

For meditation practice, you can try going to our weekly class called ‘Meditate, relax and stretch’ with Kay on Wednesday morning or attend her workshop ‘The deep quiet within - Meditation & Practices’.

To experience Yoga Nidra, you can sign up to ‘iRest Yoga Nidra workshop’ with Sara-Jo in the New Year.

Merry Christmas and Happy New Year!

Pawanmuktasana series (wind releasing sequence)

I realised that I’ve mentioned Pawanmuktasana in couple of my other blogs (Sukhasana and Yoga for Neck & Shoulders) previously and haven’t yet explained what it is!

Pawankuktasana is a series of exercises developed by the Bihar School of Yoga to free-up tension, improve circulation and limber the whole body. It’s a gentle and effective movement that can be practiced by everyone. It works by using slow repetitive movements with the breath. You probably have come across some of these exercises in your yoga class as they are often used as a warm up.

In Sanskrit ‘Pawan’ means wind or energy,‘mukta’ means release, and ‘asana’ are the postures, these remove blockages especially in the joints and muscles. This is why Pawanmuktasana is some times translated as the Joint Freeing Series.

There are three series, each targeting specific areas of our body and mind:

1.     Anti rheumatic for loosening joints of the body

2.     Digestive and abdominal group

3.     Shakti Bandha or energy block

These sequences become more challenging as they progress and the Pawanmuktasana series 3 requires quite a bit of flexibility in the ankles, legs and hips, which are addressed in the earlier series. To see the complete series, take a look at the book ‘Asana Pranayama Mudra and Bandha’ by Swami Satyananda Saraswati. Alternatively, it can be found online here https://www.youtube.com/watch?v=HzQU4lQUnwA

Mukunda Stiles, founder of Yoga Therapy centre, condensed the Pawanmuktasana series to a shorter more accessible format. See here for an example of his work. This is an excellent progressive sequence that gently works the whole body. I’ve used this sequence in my yoga classes and students have commented on how relaxing and meditative it is, they were also surprised how energised they felt afterwards.

Pawanmuktasana series are referred to as Sukshma Vyayama, which actually means subtle practice. As Swami Satyananda Saraswati says, ‘it should never be ignored and treated casually just because the practices are simple, gentle and comfortable’.

The easy joint and muscle movements not only increase flexibility of the body, but also the mind. As the mind focuses on the movement, breath and energy, it begins to settle and relax. Our practice then becomes an exquisite moving meditation. It’s beautiful to witness this in action, as Leonardo da Vinci says ‘simplicity is the ultimate sophistication’.

Yoga for Neck & Shoulder Tension Relief

On a recent holiday to a small cottage I quickly noticed that there was no WiFi! This forced me to have a week (almost) without looking at a screen. I was amazed how much tension was released from my upper back.

I’ve always had tension in my shoulders and I tried lots of different techniques from physiotherapy, acupuncture and massage but none of them had any lasting effect. On the first day back to work, I immediately noticed tension creeping back in my head, neck and shoulders. 

Here are some simple tips I used to keep the my neck and shoulders relaxed, even though I was back to the modern world:

1. Rest your eyes

Our sight is of the most stimulated senses so it’s really beneficial to rest our eyes regularly.  Staring at screen for long period of time can easily lead to headaches and tension building up in the neck and shoulders. I understand that mobile devices are really useful, but it’s important to try and take some time off whenever you can.

Take the time to relax completely in Savasana (full relaxation pose) for at least 10 minutes every day. Try using an eye pillow or something to cover your eyes to help you to relax more easily. Your eyes and brain are closely associated and it will help to settle your mind. Don’t forget to switch off your mobile!

2. Improve your posture

Our posture has major effect on our body and if we spend a lot of time hunched over our desk, the muscles in our upper body can get tight and unbalanced.  Even if you don’t have a desk job, we tend to do repetitious work, which causes tension and imbalance.

Doing regular asana (posture) practice is a great way to improve your alignment and increase your awareness of your posture. Whenever you sit, or do any activity for a long period of time, try to be aware of your posture and encourage balance.

3. Take the weight off your shoulders

We tend to carry lots of tension and stress in our shoulders; this is partly because our head is comparatively heavy for the intricate neck muscles. We easily get into the habit of rounding our shoulders and jetting our head forwards, bringing lots of strain into our neck. We can sometimes grip through our jaw and tense our arms and hands, which also causes the upper-body to become tight.

Pawanmuktasana exercises are designed to release tension in the joints and muscles. Series 1 is especially good for relaxing the shoulders, arms and hands. Many of the exercises are gentle circular movements that are great for soothing aches and pains.

4. Breathe Deeply

Breathing properly is one of the most important ways of reducing stress and tension. Most of the time we should be breathing slowly and deeply, but unfortunately many of us have learnt to breathe shallow and fast. This way of breathing can lead to unnecessary tension in the neck and shoulders, especially when we breathe into our upper chest instead of the diaphragm.  It’s made even worse by bad posture: squashing the front body makes it harder for us to breathe easily.

Whenever possible practice abdominal breathing. Remove any tight clothing especially around the chest and waist so that the breath can move smoothly. Make sure that there is plenty of space in the front body, especially your chest and the belly. Visualise breathing down into the belly to slow and lengthen your breath.

Five good reasons to do Ashtanga Yoga regularly!

Astanga yoga is one of the most popular styles of yoga currently practised. It was developed by Pattabhi Jois during the 20th Century. It’s a vigorous and intense form of yoga, and many of the flowing styles of yoga including Vinyasa Flow and Power Yoga have been derived from Ashtanga Yoga.

Here are 5 great reasons to practice ashtanga:

1.    Increase strength and stamina

Practicing Ashtanga yoga will quickly increase strength and stamina as the sequences are powerful and challenging. It’s a great way to improve fitness level and you will quickly notice your development.

2.    Breath Awareness

Ashtanga yoga uses Ujjayi pranayama (ocean breathing) throughout the practice and it’s a great way to keep the mind connected to the breath and increase lung capacity.

It will also teach you to breathe deeply and smoothly in other aerobic exercise, which in turn will help your performance.

3.    Wakes you up in the morning

Yoga is traditionally practiced in the morning and it’s a great way to start the day. As Ashtanga is physically intense and relatively fast in pace, it will help to shake off any sleepiness and energise you for the day a head :)

4.    Develop focus

Ashtanga yoga uses Drishti for developing concentration. Drishti means internal gaze and it’s a great technique to improve balance and keep the mind focused.

In a group class, it’s easy to be distracted by other people, using Drishti helps to keep the mind on your practice.

5.    It’s easier to develop your home practice

 Ashtanga yoga follows the same sequence each time so it’s easier to memorise the practice and start doing it at home. The more regularly you practice, quicker you will see the improvements.  

We have Thursday morning Ashtanga led class at Bristol Yoga Centre restarting from September and it’s perfect for beginners and improvers!