Time to relax with a good book

fireside

As the days get shorter and the outdoors less inviting, a cosy seat near the fire or radiator seems much more appealing. Curling up with a good book is a fantastic way to relax and unwind – why not chose some poetry???  Here are a couple of lovely wintery poems… or you could get creative and write a poem of your own???

 
Winter-Time

Late lies the wintry sun a-bed,
A frosty, fiery sleepy-head;
Blinks but an hour or two; and then,
A blood-red orange, sets again.

Before the stars have left the skies,
At morning in the dark I rise;
And shivering in my nakedness,
By the cold candle, bathe and dress.

Close by the jolly fire I sit
To warm my frozen bones a bit;
Or with a reindeer-sled, explore
The colder countries round the door.

When to go out, my nurse doth wrap
Me in my comforter and cap;
The cold wind burns my face, and blows
Its frosty pepper up my nose.

Black are my steps on silver sod;
Thick blows my frosty breath abroad;
And tree and house, and hill and lake,
Are frosted like a wedding-cake.

Robert Louis Stevenson, 1850 – 1894

 
Winter’s Embrace
Shimmering lakes of silvery ice
welcomes skaters’ scarring slice.
Hills adorned in lacy white
watch children sleigh into the night.
In the brilliant pristine light,
snow birds in tall trees take flight.
Evergreens draped in capes of snow,
their heavy branches hanging low,
blanket earth as north winds blow
Winter’s dance is quite a show,
an ice-kissed, dazzling, magical place,
transformed by winter’s cold embrace!

© Patricia L. Cisco
Published: December 28, 2017

 

 

 

Immune Boosting Yoga

Immune-System-600

New research published in the Journal of Behavioral Medicine (Feb 2018) suggests that yoga can be a helpful way to boost your immune system and decrease inflammation in the body.
Psychological stress can impact many systems in the body, including weakening the immune system and increasing chronic inflammation. Inflammation is natural part of the immune response and in the short term can be helpful to heal wounds, injuries, and infections, but chronic inflammation can do more harm than good.
Researchers collectively reviewed 15 randomized controlled trials that examined whether the regular practice of yoga postures could strengthen the immune system and reduce chronic inflammation. The average sample size of the trials was 70, and sample sizes ranged from 11 to as many as 140 participants. The majority of studies used Hatha yoga, a general term that indicates a style that includes postures.
Scientists in these yoga trials examined the immune system response by measuring blood or saliva levels of circulating pro-inflammatory markers such as cytokines, a protein called C-reactive protein (CRP), as well as immune cell counts, antibodies, and markers of gene expression in immune cells.
Researchers found an overall pattern that yoga reduces pro-inflammatory markers, with the strongest evidence for the reduction of a cytokine called IL-1beta. There are mixed but promising results regarding other types of pro-inflammatory markers. One study found that yoga increased levels of anti-inflammatory cytokines such as IL-10. Another trial found that yoga could mediate inflammation at the genomic level, changing levels of proteins that control the DNA transcription of proinflammatory cytokine genes.
Overall, the collection of research trials indicate yoga has a promising anti-inflammatory effect in the body.
How often and how long do you need to practice yoga to get this effect? So far researchers do not have a conclusive answer, but most of these research studies implemented yoga programs that lasted from 8 to 12 weeks with a frequency between once weekly to daily. Yoga classes in the research studies range from 30 to 90 minutes. As with most mind-body practices, regular consistent practice yields the most promise.

Originally posted by Marlynn Wei M.D., J.D.

Holy Fig Tree Posture

holy fig tree

This is a fabulous all round posture – it’s a balance which improves concentration and co-ordination, back bend which improves posture and breathing and when done dynamically with the breath is energising, warming, clearing the respiratory system and improving circulation. Start with 5 each side increasing to 10 gradually.

Find a space where you can practice – warm, clean and free from furniture/low ceilings.

First take your arms out to the sides and up overhead 3 times slowly.  Then place your hands onto your hips and alternate taking the legs back without leaning the body forward 3 or 4 times on each side slowly. This warms up the muscles and IMPORTANTLY ensures that you have enough space around you to work.

To practice Holy Fig Tree dynamically –

Stand tall in Tadasana

Place your weight into your right foot.

Lift your left foot to the back, left arm out to the side and right arm up to the ceiling as you inhale

Return to Tadasna as you exhale.

Repeat x 5, rest for 5 breaths then do 5 on the Left side.

ALWAYS PRACTICE WITHIN YOUR CAPABILITY – IF YOU GET TIRED OR DIZZY THEN STOP

Some Book Suggestions…

As it’s coming up to Christmas I thought I’d give you some recommendations for a little present for your Christmas list or for you to give to a friend. Reading about yoga is a great way to supplement your own practice – it’s another way to learn, just looking at the poses helps you to understand the shape the body is supposed to be in!! And you don’t even have to get up off the sofa! And giving the gift of yoga to someone else is the best gift you can give…

slim calm sexy

SLIM CAM SEXY YOGA – Tara Styles

This a great guide to yoga postures – geared towards the younger, (more bendy!), however the photographs, words and sequences are well put together (even though some are a little ambitious).

Tara Styles helps you to discover your own home practice… in just 15 minutes a day yoga can help you…

sculpt your body
control diet-busting cravings
banish stress
get smooth glowing skin
sleep better
improve mood and energy

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YOGA FOR LONG LIFE – Stella Weller

By contrast, his book offers gentle, effective exercise for the mature person. It’s more of a practical workbook offering strengthening and stretching yoga exercises for anyone wishing to preserve the quality of their mobility and life.

With lots of drawn illustrations, this book offers chapters on breathing exercises, mental exercises, eating for longevity and help for common disorders such as arthritis, eye problems and osteoporosis.

LOTS OF MONEY RAISED AT OUR YOGA PARTY : )

A HUGE BIG SMILEY THANK YOU to everyone who cooked, donated, photographed and joined in the ‘community’ yoga for our Yoga Party. We raised a whopping £492 for the Leicester based charity Hope Against Cancer.

For those that couldn’t attend, here’s a flavour of the evening…

Firstly, we did about an hour of yoga – mostly with chairs and then worked with a standing balance ‘Vrksasana’ (tree pose) both individually and as a group…

While we waited for the food to heat up Prof. Raghu Raghavan (Trustee of Hope Against Cancer) told us about the work of the charity – how it helps buy equipment, sponsors the work of PhD students and collaborates with other charities to do larger projects.

Then we ate a lovely feast of lasagne and salad (there was a choice of 4 different types and all were delicious)…

Afterwards we had a selection of homemade/grown desserts (of course I had to try them all)…

Finally we all kept our fingers crossed as the raffle was drawn… prizes included a photo shoot and print by Daniel McClean, vouchers for Cook, lots of wine, chocolates and candles. Everyone went home with a treat!

We all had such a good time that plans are already in motion to have another Yoga-Social in September…  a picnic at Rutland water. Keep an eye out in the newsletter for further information.

 

Yoga Party – 23rd June 2018 – in aid of Hope Against Cancer

YOGA PARTY IN AID OF HOPE AGAINST CANCER

Come along for a fun evening of gentle yoga, a meal and a raffle. This is a fabulous opportunity to meet properly the people who you practice yoga with. And you can bring your husband/wife/friends too! Everyone is welcome! We all have been touched by cancer – friends, relatives and fellow students…. so why not raise the roof and raise some funds at the same time with this summer evening event in Preston.

Hope Against Cancer is a local charity with a focus on clinical trials in Leicestershire and Rutland. Prof. Raghu Raghaven (Preston 6.00 class) is involved directly with this charity and will give us a bit more information about their work and how the money raised will be used. You can look at their website here.

SATURDAY 23rd JUNE 7 – 10pm at  PRESTON VILLAGE HALL

1 hour class of simple no-mat yoga including postures, breath work and moving meditation.

followed by lasagne and salad, then a sumptuous pudding table

raffle – tickets sold and prize draw on the night

 

How can you help?

Make a lasagne/salad/pudding. Grow some salad leaves;) Donate a raffle prize.

Come along and bring your friends!

You can pledge a contribution on the clipboard at registration or email me deb@do-yoga.co.uk

 

TICKETS £20 – LIMITED DUE TO NUMBER OF CHAIRS!

Available from classes 21st May onward

My Tirth Yatra Experience

Leicester has one of the largest concentrations of Hindu temples or mandirs outside India and on 25 March I joined the annual pilgrimage, Tirth Yatra, and walked some ten miles visiting many of these temples. I made lots of friends along the way and enjoyed the festival atmosphere as the Yatra coincided with Ram Navami, Lord Rama’s birthday. The mandirs are all very interesting and distinctive, some grand and other quite humble, but, on this auspicious day, all were a riot of colour, music and people jostling for a chance to rock the baby Rama’s cradle.

I would urge you to join me on next year’s Yatra or just drop in on one of the many mandirs at any time when you will be made to feel most welcome.

Tony, Preston class 6 – 7.30

MEDITATION FOR BEGINNERS – A MORNING WORKSHOP

Saturday 26th May 10 – 1 Ryhall Village Hall

Many people get frustrated with meditation or simply have no idea where to start. Meditation is meant to be enjoyable, relaxing and a powerful tool for our health. I have put together a morning of movement and stillness, noise and silence, laughter and peace so that I can pass on this hugely rewarding practice. No previous experience of yoga is necessary – just a mat and blanket.

So what exactly is meditation? Emptying your mind like emptying your kitchen bin??? Well it can have that effect – but in a more gentle manner – we are trying to sooth the mind and reduce the ‘background’ noise. Meditation gives our mind something to focus on, so it has an anchor to hold onto. Anchors may include saying a mantra, looking at an object, watching the breath or simple movements. An anchor also helps us be fully present and live in the moment – trying to stop thoughts of the past and future.

Holding onto these anchors helps quiet our minds and then we can get a glimpse of how the mind is working.  We can then get to see our worries, our obsessions and the busyness of the mind just like clouds floating in the sky. Potentially, we can choose to let these things go as we put some perspective onto the thoughts and see them as just that – thoughts.  In a sense we develop our own method of managing our thoughts. Instead of our thoughts controlling us we get some control over them!

Some people see meditation like sitting at the shore of the ocean of your mind and just watching the waves come and go. We’re not pushing our thoughts away, or judging them but simply watching these thoughts as we’d watch the waves while sitting on the beach. And whilst on the beach watching each wave there’s also a sense of connection to something bigger, something that helps you put some perspective onto the thoughts.

But what if I can’t sit still? Or simply don’t have 5 minutes a day to practice? Don’t worry, meditation is not supposed to be something that is added to your to-do list. Fidgetty people are actually the ones who can benefit the most from meditation, as it helps you to r-e-l-a-x. You can meditate walking or gently moving the body in different ways as well as the traditional statue-like state. That said, being still in the body does help to be still in the mind, but this will come with practice and patience.  There are many well respected studies that show how beneficial meditation is for stress reduction, productivity improvement and easing insomnia. You can read more about this here

On this MEDITATION FOR BEGINNERS workshop you will take a light hearted tour around the important aspects of meditation and explore several different methods. It is experiential (you will do things) as well as being a little theoretical, giving you some background information which will hopefully inspire and fire you up to make time for meditation in your life.

Please book your place in class or email me via the Contact Us page.

Live each moment as a moment of pure joy!

The Radiance Sutras are a wonderful set of verses which help us to stop and appreciate the present moment. They are translated from an ancient text and give us  112 ‘yuktis’, or yoga meditation practices, for opening to the divine mystery within everyday experiences… here is yukti 51…

Wherever, whenever you feel carried away,

Rejoicing in every breath,

There, there is your meditation hall.

Cherish these times of absorption-

Rocking the baby in the silence of the night,

Pouring water into a crystal glass,

Tending the logs in a crackling fire,

Sharing a meal with a circle of friends,

Embrace these pleasures and know,

“This is my true body.”

 

Nowhere is more holy than this.

Right here is the sacred pilgrimage.

Live in alertness for such a moment, my beloved,

As if it were your one meeting with the Creator.

(Taken from The Radiance Sutras by Lorin Roche)