5 Reasons To Go on a Yoga Retreat

Yoga retreat season is on its way now that spring has arrived! I’ve found the following benefits from attending and teaching at a yoga retreat.

1. Improve Yoga Practice

In yoga retreat, you’re usually offered two daily classes: more energetic class in the morning and restorative/meditative session in the evening.  

Because there is more time available, you will get to learn lots of new techniques and improve your practice.  As one of my yoga students from last year’s retreat said, ‘"It was fantastic to have so much time to explore different yoga practice which normally there would not be time for in a weekly class’.

By practicing yoga everyday, you’ll be able to see the benefits more clearly and often people get inspired to carry on regularly after the retreat.

Some people worry that it might be too much practice in a retreat but our yoga schedule is carefully constructed so that everyone can participate. As Lorna explained, "The yoga was so good for me, I had expected to be at a loss, after not doing it for so long, but your excellent way of teaching reminded me what an important and restorative thing it is to do ". Lorna told me that the retreat has inspired her to find a regular yoga class once she got back home.

2. Stay in a beautiful place

Yoga retreats are usually located in beautiful locations and they are selected for their peaceful and relaxing vibe. It’s really important for our health and wellbeing to allow some time to relax and rejuvenate. What better way than to do yoga every day in lovely surroundings to really appreciate the nature around you.

Practicing yoga outside is simply magical and there can even be spectacular views from the practice area. It makes learning meditation and relaxation techniques much easier in these settings.  There will be plenty of time for people to relax and simply enjoy being there too!

3. Eat healthy food

We often end up eating lots of rich heavy food while we are on holiday but in a yoga retreat, you’ll get a healthy balanced diet that’s nutritious and delicious. In fact, it’s often the talking point of the retreat as the food tends to be so wonderful.  Meals are lovingly prepared using fresh local ingredients or from their own organic gardens! They are exceptionally good at accommodating different dietary requirements too.

It’s wonderful to be able to eat outside with everyone. 

4. Make new friends

Yoga holiday is a great opportunity to meet like minded people and make new friends. In my last yoga retreat, people were from different age groups and backgrounds but they all got on so well with each other. We had brilliant time together at meal times and on trips but seem to instinctively respected each other’s space too. Some of them have kept in touch with each other and still go climbing together!

5. Feel energised and relaxed

Every time I‘ve been on a yoga retreat, I've felt incredibly energised and noticed everyone with a healthy glow! I think its combination of healthy delicious food, beautiful surroundings, daily practice and good company. As Robina and Carolyn similarly expressed, "Thank you for such a memorable week. We've loved every minute - the yoga practice in a perfect setting, amazing food and wonderful company. We hope you organise another retreat next year!".

Bristol Yoga Centre have organised two wonderful yoga retreats this year and written this blog to entice you to come along! Our retreat in May is now full but we have spaces in our lovely retreat in South West of France in June!

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

Mindful Yin Yoga: Deeply Open, Nourish & Rejuvenate

I’ve just been to Emilia’s Mindful Yin Yoga workshop at the Bristol Yoga Centre. It was so popular that the workshop was completely sold out. 

Yin Yoga is floor-based postures that are held for long period of time, (anywhere from 3 to 10 minutes) to deeply release the mind & body and to encourage you to enter a meditative state. Similar to restorative yoga, props can be used to help you release more deeply. Unlike restorative yoga, Yin yoga applies moderate stress onto the body, especially the connective tissues of ligaments, fascia, joints, bones and the energetic channels of the meridians. 

Emilia’s Yin yoga uses the tools of Mindfulness-based Stress Reduction (MBSR) and 12 main Organ Meridians to promote relaxation, balance and greater awareness. The workshop was 2.5 hour long but it felt much shorter. Some people worry about not being able to keep up with the longer practice but you’d be surprised how quickly the time goes. It’s actually a really great way to delve more deeply into our practice.  She started with some warm ups and self massage to gently open the body and relax the mind. This was followed by some deep Yin postures that focused on hip openers, forward bends, side stretches and backbends. My favourites were the caterpillar and banana poses. Not only they have lovely playful names but they were incredibly restorative and wonderful to do!

Caterpillar pose is a supported version of Paschimottasana (seated forward bend). It can be confusing but different styles of yoga can have different names for postures (for example, caterpillar pose is often known as Ashtangasana). We practiced it with rolled up blankets underneath our knees, which can really get the length and release in the lower back, whilst gently stretching the back of the legs.

Banana pose or Bananasana is a supine side stretch pose that uses the floor for alignment and support. It’s a great way to open the side of the body and shoulders. This pose is said to stimulate and balance the Kidney Meridian. Meridians are lines of energy that flow through the body and can affect various organs, circulation, and general function of the physical body and the state of mind. 

The session ended with lovely long Savasana with amazing sound of Koshi wind chimes and a balancing pranayama practice. I first came across Koshi wind chimes when I was on a yoga retreat last year. After hearing this lovely sound again, I couldn’t resist getting one!

Everyone seemed completely relaxed and energised after the workshop. It’s amazing to see the difference in people even after only one session. I just recovered from a cold and the workshop really helped with my breathing and energy levels.

We are planning to do more Mindful Yin Yoga workshops soon so watch this space! In the mean time, you can attend Emilia’s excellent weekly classes.

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!

Yoga in the Dark

I’m going to be teaching a charity event called ‘Yoga in the Dark’ for RNIB (Royal National Institute for the Blind), which is a charitable organisation that supports people with sight loss.

This is part of an on-going initiative called ‘In The Dark’ which helps to raise awareness of those living with limited vision and raise funds to make every day better. The idea is to experience different activities such as dining, wine tasting, speed dating …or yoga without seeing. It gives people opportunity to awaken their other senses without the use of sight!

For this event at the Bristol Yoga Centre, we are going to be practicing yoga in a candle lit room wearing eye masks. If you’ve never practiced yoga before, it will be extremely challenging to know what to do. I know how hard it can be to practice yoga for the very first time, let alone without being able to see!

So, I decided to try doing it myself to see what it was going to be like. I knew that this wouldn’t be quite the same as teaching a class as I’ve been practicing yoga since I was young and I didn’t have to follow instructions. Still, I found it really challenging!

Balancing and standing postures were particularly hard to do. I kept coming off the yoga mat, as I couldn’t see where I was stepping. However, I also noticed my breathing much more and it became a deeply meditative experience.  At the end of the session when I finally took my eye mask off, I felt extremely relaxed. It was so nice to rest my eyes too!

I know how difficult it is to describe some of the common yoga poses with just words, as I’ve taught a student with a serious visual impairment in the past. This was in a private class setting and although it was challenging to begin with, she took it up like a duck to water and could do most yoga postures after several months. It was such a fantastic teaching experience and real pleasure for me to see her development so quickly.

Although I knew I could draw some of the knowledge I gained from this experience, I also know that teaching ‘Yoga in the Dark’ will be quite a different from my previous experience.  She had lived for a long time with visual impairment and was used to the challenges it involves. I will be teaching a large group of mix level students that most likely never practiced yoga with eye masks.

So that this event is opened to everyone, I will offer people options of having the eye mask off for some of the time to learn the posture or sequence then try doing it together without seeing. Of course, there will be option for students to have the eye mask throughout the entire class too.

If you’d like to come along to ‘Yoga in the Dark’ on Friday 1st December from 7:15 – 8:30pm please get in touch with me. Suggested donation amount is £15 - £20.

You can also find out more about ‘In The Dark’ events on RNIB website.

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.

Beginners Guide to Bristol Yoga Centre

This is a guide for brand new students who are interested in coming along to Bristol Yoga Centre. If you’ve never attended a yoga or Pilates class before… don’t worry, everyone was once a beginner and there are always new pupils joining. All our teachers are friendly, experienced and really helpful so you’re in safe hands!

So, how do I get started?

1. Find a class

Our class guide is great for helping you to choose which class to attend by finding something perfectly suited to your needs. If your still not sure you can always contact us for advice on which class would suit you best. You can then check our timetable to see our current available classes.

2. Get in touch with the teacher

Once you have selected the class you want to go to, it’s helpful to contact the teacher and let them know that you will be coming. You can also ask any questions about the class and find out more information too.

This is a good time to let them know you're a beginner. It’s also really useful to tell them about any medical or health issues you may have.

3. Payment

 At Bristol Yoga Centre, we have a range of payment options. The cheapest way to attend is to pay for multiple classes in advance, by signing up for a term or buying a 5-class card. You don’t need to wait until the new term starts, you can join any time and pay pro-rata.

I’m afraid we don’t accept cards, so payment will need to be arranged in advance by bank transfer or you can use cheque or cash. Please pay the teacher directly at the studio or in advance.

See here for more details on our prices. 

4. Avoid eating a large meal

As you will be doing exercises, please avoid eating just before the class. If you’re really hungry, eating banana or energy bar would be the best option.

We have a small kitchen where you can fill up your water bottle.

5. Wear comfortable clothes

You don’t need a specialist outfit to do yoga or Pilates but it is best to wear comfortable clothes that allow you to move freely such as a T shirt and leggings or tracksuit bottoms.

Yoga is normally practiced bare-foot but if you like to wear socks it’s best to get some that are non-slip.

We have yoga mats and other equipment available in the studio but feel free to bring your own matt if you like. 

6. Arrive 5 – 10 minutes before the class starts

On your first day, it’s a good idea to try and arrive at least 5 to 10 minutes before the class. This way you can take your time and relax before the class starts. It will give you enough time to speak to the teacher and get to know the other students too.

There is quite a difference between some of the Pilates and yoga classes we offer in terms of physical intensity and styles of movement, so it’s really worth exploring which class works best for you. They can take a little time to settle in to so it’s best to do at least couple of classes before deciding whether it’s a good choice.

If you’re not comfortable to begin in a group class or have personal requirements, you may like to consider having private lessons. Private lessons are great for getting tailored classes to suit your needs and schedule. 

I hope you find a class that will bring you great personal benefit and enjoyment!

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! 

Tadasana (Mountain Pose)

Our practice should teach us to have a mountain of resilience and an ocean of patience.

At face value Tadasana (standing upright) seems to be one of the most basic postures in yoga. However, the term ‘basic posture’ can be misleading, which is why I prefer think of it as one of the fundamental poses.

Tadasana means mountain posture. As a well-known yoga teacher, Erich Schiffman says the pose…

‘promotes the experience of stillness, strength, relaxed power, and immovable stability associated with mountains’.  

 It’s a wonderful posture that reminds us the importance of stability, lightness and balance. Tadasana acts as a blue print for all standing postures as it shows us how to bring these essential qualities into every pose we practice. It’s easier to feel grounded and effortless in Tadasana, and once you have experienced these delightful attributes, you can translate them into more complex postures.  

Whenever I practice challenging poses, I try to bring a sense of balance even when the pose seems uneven and twisted. I focus on being stable and balanced, and then explore ways of being light and expansive. This method allows you to breathe properly and start to relax into the position.

One of my teachers often says that practicing Tadasana illustrates the earth and sky relationship perfectly. When you stand well, there is a feeling of being supported by the earth, which in turn enables effortless lift towards the sky. It’s a great pose to explore your relationship with gravity and space, and feel how they work together in our practice.

Tadasana encourages better physical posture and teaches the mind to be steady and calm. Every time we practice, we can reacquaint ourselves with stillness. As Schiffman says… ‘remember that experiencing yourself in stillness is the most direct way to experience yourself with clarity’.

Tadasana allows you to establish this deep connection with yourself. So next time you’re on the mat, rather than rush through Tadasana, try spending some time experiencing this incredible posture fully.

What is Scaravelli Inspired Yoga?

“Yoga must not be practised to control the body: it is the opposite, it must bring freedom to the body, all the freedom it needs.”

– Vanda Scaravelli

Scaravelli inspired yoga is a gentle yet powerful form of Hatha yoga that uses gravity and breath to release the spine and energise the body. This approach focuses on ‘the intelligent heart’, an innate sense of our natural patterns of movement to bring harmony and ease to the asanas (postures).

Vanda Scaravelli was born in Italy in 1908 to a musical and artistic family. She actually started learning yoga in her 40’s, but was taught by incredible yoga teachers like BKS Iyengar, TKV Desikachar and Jiddu Krishnamurti. She continued to be an active student and practitioner of yoga until her death in her 90’s. During this time, Vanda wrote one of the most famous Hatha yoga books called ‘Awakening the Spine’. She emphasised listening to the body, rather than working against it.  As she advices,

'If you are kind to your body, it will respond in an incredible way'.

Interestingly, Vanda never wanted her approach of yoga to turn into a method or a style of yoga. This is why teachers who currently follow this method of practicing often refer to as ‘Scaravelli Inspired yoga’ or ‘In the Spirit of Vanda Scaravelli’.

To find out more about this interesting practice, we spoke to Kate Fox. Kate teaches monthly Sunday Scaravelli inspired yoga session at the Bristol Yoga Centre.

I discovered Yoga in my early twenties, but it was only when I discovered Scaravelli Yoga, that I began to fully understand what yoga is fundamentally about and how it could help me.

I was always trying too hard, forcing my body to do what I thought it needed, or what I thought it should be doing. Fixed on trying to ‘perform’ what I thought an asana should be, or should look like. But what I began to realise is that it’s not about trying to force the body into a set of rigid poses, it is about learning to let go of tension and habits that limit our movement.

My focus is now on approaching asana from within. When we 'tune in' with the inner-workings of our body, we can begin to move towards each asana with a new awareness that prevents us from imposing on the body.

We can begin to identify any tension, dullness and old habits that exist.  With some gentle encouragement, we can gradually begin to disperse these, cultivating new habits that will help to make you physically and mentally stronger. This cannot be hurried and will only get richer and deeper with practice, patience and time.

Scaravelli inspired classes are suitable for everyone including complete beginners.  It is also great for experienced students who are looking to deepen their practice.

My first Yoga Retreat

Last week, I ran my first yoga retreat for a week in Tarifa, Spain. It was in a gorgeous villa with a beautiful sandy beach only 10 minutes walk away. It also had a lovely large garden with an indoor swimming pool as well as an outdoor paddling pool.  View from the house was just stunning! It over looked a long stretch of the beach and you could even see Tangiers on a clear day. It was just a magical place to stay!

The retreat was fully booked and it was with mostly my students. Some brought their family along too.  We ate two meals together every day and the food was delicious, varied and healthy. In particular, smoked grilled aubergine with goat cheese was a major hit! You could really see the work that chefs put to make each meal memorable.

Everyone got on well with each other and we really had a great time. We did a trip to the Roman ruins and went on Whale watching tour and saw Pilot Whales! Some people even went climbing, horse riding on the beach and to see flamenco music.

There were students of all levels from a pupil studying to become a yoga teacher to beginners.  I planned the week to cover whole spectrum of yoga practices such as meditation, pranayama, chanting, mudras and kriya. I also read relevant yogic texts such as Upanishads and Yoga Sutra and inspirational quotes in the sessions. We did partner yoga as well as group work, which really helped to bring everyone together. It was really lovely to be able to spend more time going into depth with these practices. Tracey, a student teacher, taught one of the restorative classes too. I got to be taught for a change!

All of these combinations of factors made the experience so wonderfully relaxing. In fact, one of the participants said to me during the retreat that he never felt so relaxed and settled before.  It was great to see people opening up and enjoying themselves.

During the retreat, I hardly went on the laptop or phone. One of the things that I noticed when I got back is just how much time I spend on devices and being in doors. Because the weather was so good, we did yoga and ate outside every day. It’s amazing being able to spend lots of time outdoors!  

Even though we were going to bed late (the dinners lasted 2 hours or more for most evenings) and waking up early, I felt really healthy, balanced and energised. I even managed to rescue and adopt two abandoned cats!

I received so many positive comments and they even bought me flowers and gifts at the end of the retreat. Here is feedback from Lorna Brown, one of the retreat students:

Thank you both so much for organising the Tarifa yoga holiday. I really enjoyed it all so much, it was just wonderful, and a great part of it was meeting you and the others, very good companionship.

The yoga was so good for me, Naomi, I had expected to be at a loss, after not doing it for so long, but your excellent way of teaching reminded me what an important and restorative thing it is to do, and convinced me to continue.

The venue was really great, the setting, accommodation and nearness to the sea for swimming, and the food! Walking, whale watching, flamenco, just brilliant, and all with such a good group of new friends.

I’m sure we will be running more yoga retreats in the future so watch this space!

5 Yogic Principles for a healthy balanced lifestyle

‘Health is wealth. Peace of mind is happiness. Yoga shows the way’

– Swami Vishnu Devananda.

Here is a great 5-point guide to help us apply yogic teachings to our everyday life. Devised by Swami Vishnudevananda,it allows us to harness yogic philosophy in a simple and practical manner.

The five basic principles are:

• Exercise
• Breathing practice
• Relaxation
• Healthy diet
• Positive thinking & meditation.

All of these points are essential and they all work together to allow us to live healthy and balanced life.

1. Exercise (asana)

Swamin Vishnudevananda recommended daily asana (posture) practice to build strength and flexibility. A balanced asana practice stretches and tones every part of the body. It also helps to keep our joints and spine mobile, and improves our circulation. It’s a great way of releasing tension and revitalising the body and mind.

When you practice yoga regularly, you will become stronger and flexible in both the mind and body. Asana works not just physically but also mentally and emotionally. You will feel more balanced in everyway.

2. Breathing Practice

A regular breathing practice is recommended for encouraging slow, deep and rhythmical breathing. This way of breathing utilises the maximum capacity of the lungs and profoundly relaxes the mind and body. In yoga breathing practice is referred to as Pranayama or extension of vital energy, and helps to clarify the mind and rejuvenate the whole body. Pranayama is excellent for stilling the agitated mind and teaching you to be grounded.

3. Relaxation

Full relaxation helps to balance our nervous system and revitalise our entire being. It’s extremely beneficial for our mind and body to rest completely and let go of tension and stress. Full relaxation pose or savasana is an important posture to practice regularly in yoga. In recent years, I have really begun to appreciate the importance of learning how to relax completely.

4. Balanced Diet

Yogis recommend a vegetarian, Sattvic (balanced or pure) diet that is simple, natural and nourishing. Sattvic foods are typically fresh and nutritious like organic vegetables and fruit. They are easier to digest so that you can be light and healthy. It’s advised to avoid eating stimulating or heavy foods and drinks such as caffeine, alcohol, processed meals and meat.

I personally found that I naturally gravitated towards a healthier diet over the years as I started to feel how different food affected my mood, energy level and overall wellbeing.

5. Meditation & positive thinking

Meditation practice enables us to understand ourselves better and be more contented and settled. Our concentration will vastly improve as the mind become less agitated. We become less lost in our thoughts and more present and focused.

One of the most beneficial effects that I received from a regular meditation practice is a feeling of acceptance and abundance. I feel whole, like I don’t need to improve or change anything. It is a very special experience that occurs for a fleeting moment but with practice comes more regularly.

In a well-structured yoga class, you will be taught asana, pranayama, relaxation and meditation. Regular yoga practice will help you to feel more energised and relaxed. As you become more content, you naturally want to look after yourself better by eating healthier foods and leading a more balanced lifestyle.

3 Reasons to do Yoga in the Morning

I have practiced yoga first thing in the morning for several years and believe that it’s the best time to do yoga.  Here are 3 good reasons to do yoga in the morning.

1. Feel great for the rest of the day

Morning yoga practice will help you to wake up, feel energised and refreshed for the rest of the day.  You will be more supple and relaxed, and be in much better mindset for the day ahead

2. You can focus on your practice

Yoga is traditionally practiced early in the morning. One of the main reasons for this is concentration. There is so much going on during the day that it’s easy to get distracted. I occasionally practice later in the day and I’ve found it much more challenging to focus. It can also be tempting to skip your practice altogether if you don’t have a set schedule. Which leads me into the third reason for doing yoga in the morning...

3. It’s easier to motivate yourself

At the end of the day when your feeling tired from work, it can be hard to motivate yourself to get on the mat - even if it’s a lovely thing to do! Also, if you’ve already completed the practice in the morning, you can go home and relax or go out instead.

 Why don’t you try coming along to our fabulous morning classes at Bristol Yoga Centre?

• Monday 7:45am Yoga & Pilates 
• Tuesday 7am Energising morning Yoga
• Wednesday 7:15am Vinyasa Flow Yoga
• Thursday 7:30am Ashtanga Yoga

To see Bristol Yoga Centre's full timetable.

Yoga for Stress

By letting go, it all gets done - Lao Tzu

We often think that we are relaxed when watching TV or cycling. Whilst these can be more relaxing than going to work or driving the kids around, they are still bombarding our senses. Yoga is a great remedy for stress as it teaches you how to relax fully. 

Relax the yoga way

One of the main causes of chronic stress is our inability to release tension and strain once the cause of the stress has passed. We often worry and carry the disturbance with us long after an incident has taken place. This can cause many of us to suffer tension in our head, neck and upper back. We physically carry the weight of the world on our shoulders! In Savasana (full relaxation), we take the weight off and our body can begin to really relax and rejuvenate.

Be with the breath

Bringing our awareness to our breathing enables us to be in the present moment, rather than focusing on the past or future. Breathing properly means that our body is being supplied with the right amount of oxygen, replenishing our brain and other vital organs.

Balance the nervous system

Yoga also helps our nervous system to rebalance after a challenge has passed. In our practice, we often alternate between strenuous poses and gentler postures, conditioning us to move easily between states of challenge and rest. This teaches us to let go and release once the challenges have been met.

Regular Asana practice

Doing regular asanas keeps our body and mind balanced, strong and flexible. It also relieves muscular tension and mobilise our joints.  If you are feeling healthy, it’s much easier to handle stress and worries.  

Learning to accept change

Often, we feel really stressed when going through changes. Just like stress, changes are an inevitable part of living. Therefore, it’s worth learning techniques to help us when these changes become challenging. When we practice mindfully every day, we can become inquisitive about the process of change and every moment becomes fascinating.

I am running a short relaxation and stress relief workshop on 4th June. Come and learn how to relax fully and ward off stress! This will be a lovely Sunday afternoon event supporting Bristol Mind, a mental health charity who do great work in Bristol.  

We have also scheduled a new meditation workshop on stress and life management on Sunday 2nd July by Kay Baxter at the Bristol Yoga Centre studio. 

Finding Balance at a Yoga Retreat

 Nothing can bring you peace but yourself – Ralph Waldo Emerson

Going on a yoga retreat is an excellent way to relax and rejuvenate. It gives you time and space to deepen your practice and reflect on what is important in your life. The daily yoga practice helps to bring a sense of calm and peace. As Judith Hanson Lasater, renowned yoga teacher says ‘Taking time out each day to relax and renew is essential to living well’.

I often hear people coming back from holidays and saying that they need another break straight away! When we go away we tend to sleep late, eat and drink too much and end up running around doing lots of sightseeing. Although this can be fun, we can often come home feeling tired and depleted.

Whenever I’ve been on a yoga retreat, I’ve noticed that my mind becomes clearer and I develop a tremendous sense of wellbeing. I return feeling balanced and full of energy, and ready to take on whatever life brings.

Twice daily yoga means that there are opportunities to delve into different practices such as pranayama, meditation and yoga nidra. These techniques are incredibly restorative and energising, by doing them regularly you’ll be able to feel the benefits they can bring. 

Healthy food at a yoga retreat can also help you revitalise as delicious balanced meals are provided everyday. These offer a great opportunity to get to know each other and make new friends in beautiful and inspiring surroundings.

The yoga retreat should help to encourage and instil your own personal practice once you return home, meaning that the benefits you’ve gained will stay with you.

This year, I am running a luxurious 7 day yoga retreat in Tarifa, in the south of Spain, from Saturday 17th – 24th June 2017.  It’s open to all ages and abilities. There is currently £100 off last minute discount available.

The villa is located in a stunning elevated position in the La Pena area (Natural Park) of Tarifa, nestled between mountain and sea with a panoramic view over miles of sandy beaches.

There are lots of exciting activities that can be organised including:

• Hiking
• Rock climbing
• Water sports
• Mountain biking
• Horse riding
• Whale watching
• Day trips to Morocco
• Roman ruins

Or you can just relax on the beach or at the gorgeous grounds of the villa!

This article was originally featured in British Wheel of Yoga Spectrum magazine Spring 2017.

Bristol Yoga Centre Logo

I just wanted to share how we decided on our new logo for Bristol Yoga Centre. It started with me doodling on a piece of paper on my way back from a yoga retreat in Spain couple of months ago.

As you can see from my drawing, it started off incredibly simple. I knew that I wanted something instantly recognisable as yoga and something bright and colourful. The logo also had to represent 'centre' and when I looked into the definition of the word, I was glad I chose 'Bristol Yoga Centre' for the new studio name. One of the nouns is 'the most important place in the respect specified' but another said 'the filling in a chocolate'!

Another definition is 'the point that is equally distant from every point on the circumference of a circle or sphere' so we looked into mandalas'. Mandala means circle and the word ‘mand’ means essence, energy or spirit, and ‘la’ meaning container.  Therefore, Mandala can be interpreted as the container of energy. It's a spiritual and ritual symbol in Hinduism and Buddhism, representing the Universe. How cool is that!?

I also wanted to incorporate Chakras or the 8 limbs of yoga, and we eventually settled on using the seven colours of Chakra.

It was then up to my very talented partner, Laurie Gibbs to make my very basic idea into a reality! He did many different variations of the logo and we finally decided on this one. I hope you all like our new logo for our studio :)

Happy Easter Practice: Bunny Hops

In my yoga classes this week, we had a spring theme. Spring is a great time of the year with hive of activities; flowers blooming and birds singing. It feels like everything’s opening into action after the long months of winter. We did ‘Brahmari’ (the bees breath) and practiced some spontaneous movements to open the body. Excitingly, we also tried doing some bunny hopping :)

It’s an exhilarating and fun way to learn jump back and it’s incredibly strengthening. ‘Jump back’ is often used in Ashtanga style of sun salutation sequence.  I found that people were less intimidated by bunny hopping, perhaps because of the name!

In this method, you will be coming into a posture called ‘Malasana’ (wide squatting position). Practicing Malasana is a fantastic way to open the hips and strengthen the legs, ankles and feet.

Preparation

I recommend that you warm up by doing movements that open the hips such as ‘Anjaneyasana’ (low lunge) and ‘Prasarita Padottanasana’ (wide-legged forward bend. Also try doing some ‘Half Sun Salutation and Modified Sun Salutation’, and release the wrist and ankles by gently circling through the joints in both directions.

How to do bunny hops

How to do bunny hops by Naomi from Everyday Yoga & Bristol Yoga Centre.

Start in ‘Adho Mukha Svanasana’ (downward facing dog).  Begin by stepping one leg at a time, forwards and back few times. When your comfortable with the movement, try hopping both feet forwards, just behind your hands, and gently hop back into downward facing dog. Repeat this several times. On your last go, try holding in Malasana for several breaths. Return back to downward facing dog and rest in ‘Balasana’ (childpose). Finish your practice by doing ‘Savasana’ (Full relaxation pose).

Finally take a few moments to feel the effects of the practice by sitting in a comfortable seated posture and contemplate on Haiku poem on spring by Osho, Zen master.

Sitting Silently,

Doing nothing,

Spring comes,

And the grass grows by itself.

Tibetan Breathing Technique: Simple Alternative Nostril Breathing

‘Your breathing should flow gracefully, like a river, like a water snake crossing the water, and not like a chain of rugged mountains or the gallop of a horse. To master our breath is to be in control of our bodies and minds. Each time we find ourselves dispersed and find it difficult to gain control of ourselves by different means, the method of watching the breath should always be used’  - Thich Nhat Hanh

I wanted to share this brilliant breathing technique that I learnt from one of my yoga teachers some time ago. I’m not sure if it’s a classical Tibetan breathing technique, as I’ve never come across this anywhere else but it’s a great introduction to alternative nostril breathing or Nadi Shodhana.  

Nadi Shodhana means ‘purifying the channels’ and balances the pranic energies by controlling the airflow through the nostrils. This technique is excellent for beginners as it’s simple and easy to follow. Similar to Anuloma Ujjayi (another simple alternative nostril breathing), this technique is excellent for beginners as it’s simple and easy to follow. You don’t even need to be able to do Ujjayi pranayama or know how to hold Vishnu mudra, a hand gesture used in alternative nostril breathing.

If you are new to pranayama (yogic breathing techniques), it’s worth reading my previous posts on breathing technique and seated postures. To gain the most benefit from pranayama it’s best to be taught in person by an experienced teacher. 

Preparation: ways of opening and balancing nostrils

If you have a slight congestion, especially just on one side of the nostrils, you may want to try using the following techniques:

-       Lying on the side of the body: If your left nostril is blocked lie on right side and vice versa.

-       Practicing Padadhirasana, the breath balancing pose (see picture below).

Sit tall in Vajrasana or a comfortable seated position that supports the spine. Cross the arms in front of the chest, placing the hands under the opposite armpits with the thumbs pointing upward. Close your eyes and start to focus on the breath. Allow your breathing to be smooth, deep and rhythmical. Practice for 5 – 10 minutes before pranayama.

If you’re still congested try visualisation techniques instead. With this breathing technique, you could even do the arm movements but omit holding the nose down.

Method

1. Sit comfortably with the spine tall (use cushion or chair if necessary)
2. Connect with your breath and begin to slow down your breathing
3. Raise your right arm up as you inhale through both nostrils, as you exhale block the right nostril and breathe out through the left. On your next inhale, raise your left arm up and when you exhale block the left nostril and breathe out through the right (this completes a full round). Continue like this for 6 - 12 rounds.
4. Sit and observe the effects of your practice.

If you feel dizzy or unwell during the practice, stop and bring your breathing back to a normal. If you have a regular pranayama practice, you can alter breathing ratio and slowly introduce breath retention.

Practice advice

This breathing technique can be practiced before or after the asana session.

Relax your shoulders, face and neck and try to keep an upright spine. Avoid pressing too hard on your nose and be delicate with the use of your hand. Gradually lengthen and deepen your breathing. Take your time to practice slowly and try to feel the effect of the pranayama.

Benefits

The immediate effects of pranayama can be subtle but with regular practice, you will notice that your mind is clearer and your concentration will improve. It’s said to be great for reducing stress and overall you will feel more balanced and energised. Pranayama is used for dharana (concentration) and preparation for dhyana (meditation).

I have personally practiced pranayama over the years and have noticed a massive improvement in my mental and physical wellbeing. I found that I am more grounded, centred and relaxed.