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3 Steps to Plank Pose

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Plank pose is a great posture for strengthening the abdominals, arms, shoulders and back muscles. We have been practicing this in class and will continue next half term, extending the duration and possibly having a go at some variations such as leg raises and side plank. EXCITING!

Here is a handy guide to help you to learn the safe way to do the plank pose…

Step 1

Begin on all 4s…

Begin on all 4s ensuring you are near the top of your mat and that the shoulders are over the wrists. Your gaze is down. Breathe in relaxing the tummy muscles then breathe out and squeeze them back towards the spine – keep your spine in neutral.

Step 2

Engage the abdominals…

Holding the tummy muscles inwards extend one leg so that your leg is straight. Press the toes into the mat. Consciously breathe in and out of the chest.

Step 3

Breathe into the chest…

If you feel comfortable in the wrists and in your lower back, extend the other leg in the same way. Try to hold for 5 smooth breaths resting after in Childs pose.

In Plank pose, be aware of where your hips are – sometimes they droop downwards and sometimes they stick up in the air. Both positions indicate a weakness. If you can’t hold the hips in a straight line between the shoulders and the heel it’s best to come down. Work with some of our other postures to build up strength in the wrists/tummy/back/shoulders before trying again. Examples are Marjari-asana and the Shakti Bandha asana. You can extend 1 leg in a half-plank and hold this for 5 breaths to get the ‘feel’ of the posture.

You can read more about the benefits of Plank pose on this webpage.

Meditation For Beginners – New Course in Tinwell

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Meditation is great for reducing stress

I’ll be running a new 6-week course in Meditation after Easter this year. It will take place at Tinwell on Monday evenings. This will be a gentle course suitable for absolute beginners. I’ll guide you through practical exercises to combat stress and harness the power of positive thought. Each week we will develop a technique of meditation plus simple yoga exercises to encourage the body to be still.

My 1-hour classes will include a reclined relaxation period, a wide variety of short meditations interspersed with movements to ease out the back and hips.

No Experience Necessary

This 6-week course is open to all adults over 18. It’s no exaggeration to say that meditation has changed the lives of many people in profoundly positive ways. Literally anyone can do – even the most fidgety! Often wrongly associated with a religion, meditation can bring a peace and calmness into all our lives no matter where you sit on the on the spiritual spectrum. In this short course you will try out different types of meditation – you may enjoy all of them or find a particular one suits you the best.

“The gift of learning to meditate is the greatest gift you can give yourself in this life.” Sogyal Rinponche

Why Meditate?

It’s generally accepted these days that the mind influences the mechanical body functions and the chemical balances within the body. If the mind is disturbed, then it follows that the body becomes disturbed. Worry, anxiety and resentment restrict the free flow of vital energy around the body. This will eventually show up as physical symptoms unless the balance can be restored. This is where meditation comes in – it has been proven to be highly effective in treating the source of these mental disturbances which are impenetrable to conventional drug treatment.

If you want to find out more about how meditation affects the brain there’s an interesting article on the NHS website here

What do I need to bring?

It’s traditional to sit on the floor, but you are welcome to sit in a chair if that’s better for you. At first just bring cushions, a bath towel and a blanket. Wear loose clothing – anything stretchy is good and have plenty of layers as the body cools down when you are still. In time you may wish to get a meditation stool or a cushion, but it’s best to have a go first and see what works and try out a few meditations.

The course will run 20th April to 25th May – including both Bank Holiday Mondays – from 8.10 – 9.10. The 6-week meditation course costs £36. You are welcome to book and pay in class with cash/cheque. Alternatively you can pay below using PayPal on this page.

Shiva’s Twist

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Test your balance and train your core with this challenging standing yoga posture. This is a step by step guide to Shiva’s Twist – you may like to practice near a wall when you first try so that you can use it for support. It’s best to practice in bare feet on a sticky yoga mat to reduce the risk of slipping.

Before you begin..

Shiva’s Twist is a challenging posture. Loosen off your shoulders with a few shoulder rolls before you begin. Then stand for a few breaths in a well-balanced Mountain pose, taking your awareness from the ground up – feeling the feet relaxed and evenly balanced on the floor, knees a little soft. Then carry on feeling the buttocks soft, shoulders relaxed and arms hanging heavy. Each time you inhale feel the spine lengthen and stand up a little taller. Find a spot on the wall opposite to fix your gaze on.

Build the pose…

Let the weight sink down on the right side, take the weight down through the right foot lifting the left knee up to hip height. On your next breath raise the arms up out to the sides to shoulder height. Stretch the fingers away and bend the elbows so that the fingers point upwards. Keep the breath relaxed and smooth as you hold the balance. Keep your gaze on your focus point and gently press the elbows backwards to feel the shoulder blades squeezing together.

Try this static pose on both sides.

Add the twist… complete the pose ‘Shiva’s Twist’

Once you feel stable in the basic posture, take a deep breath in and holding the arms and chest in their positions, twist towards the lifted leg. Find a new spot to fix your gaze upon and hold the twisted version for 3 or 4 breaths. Then untwist and come out of the pose carefully.

Repeat on the other side.

Counterpose

Stand in Mountain pose (Tadasana) to relieve the tension in the standing leg and upper back. After a few breaths, on exhale fold forward into standing forward bend, knees soft and head heavy to allow the spine to lengthen. After a few breaths, on inhale uncurl back to Mountain.

If you find this posture too difficult you could try the tree balance and when you are comfortable with standing on one leg, come back and try Shiva’s Twist again.

You can find out more about the benefits of Shiva’s Twist here.

Sankalpa – Time for a Change

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A SANKALPA IS A YOGIC RESOLUTION

Have you tried making resolutions before and broken them by the end of January? Don’t be disappointed. Let’s make resolutions the yogic way! It’s called a Sankalpa. This method has been used for centuries – it’s like planting a seed in your mind.

Sankalpa is a Sanskrit word, it also means affirmation or positive mental statement. I prefer to use the word Sankalpa rather than resolution as there are some important differences between the two which make Sankalpa more effective than a conventional resolution when we want to change something about ourselves. The important thing is to choose the right Sankalpa.

How to choose your Sankalpa

1. Correct Wording

The correct wording of your Sankalpa is critical to it’s success. So it is worth taking some time over this process. Make an appointment with yourself to sit alone in a quiet place. Reflect on the past and dream about the future. Think about what areas of your life you would like to improve, your goals and the purpose of your life. Write it all down. You could be aiming at very specific goals or formulating how you would like to feel in general.

2. Choose one goal

Next, you want to choose what’s most important out of all the goals listed. Formulate just one short sentence that will encompasses it in a nutshell. Go for quality, not quantity.

3. Ask why?

To create your own Sankalpa, don’t just ask WHAT you want to achieve – ask WHY? For example, if you want to have more money, go beyond saying, “I want to have more money because I need to buy a house.” Connect to something deeper. What’s behind your desire for more money? Say, your answer is to feel more security or at peace with yourself, then your Sankalpa should include the state of security or peace rather than a wish of getting more money.

4. Make it short

The Sankalpa should be short. The wording should not change. If you are bilingual, you also need to fix the language of the resolve. Whichever phrase and language you choose, it should always be the same, until the Sankalpa is fulfilled.

5. Write in the first person

Your Sankalpa should be made in the first person by using “I” or “my”. Your Sankalpa must involve you only and cannot help to change something in another person. However it definitely can be formulated to change your attitude towards the situation around that person.

6. Use positive language

The Sankalpa must be joyous in its essence and therefore “not/don’t/won’t/can’t” and other negative words should not be used. For example, if you desire to recover from a medical condition it should not be structured as “I am not sick”; instead a positive statements such as “My physical body is healthy” or “I enjoy perfect health” can be used.

7. Use the present tense

It should be stated in the present tense as if it has come to fruition already. For instance, not ‘I will enjoy perfect health’ but “I enjoy perfect health”.


Here’s another example: The statement “I will not be smoking in 3 months” is not good because it is negative and in the future tense. A better statement could be “I am free of addiction” but it contains the negative word ‘addiction’ and has a limited therapeutic aim. By looking deeper at the roots of the problem and widening the understanding of the inner causes, one might come to a stronger and more efficient Sankalpa such as “I resolve to take care of my body”.

If you are interested in spending time working on your own Sankalpa, Great News! It’s the topic of our Yoga Retreat on March 21st at Tinwell Village Hall. For more information click here.

You can read more about the background of Sankalpa and how to use it in Yoga Nidra in this article here.

‘Twas the night before Christmas…

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Beleive in the magic…

To all of my lovely students, newsletter readers and teachers – have a wonderful Christmas and New Year break. See you in 2020.

By Clement Clarke Moore

‘Twas the night before Christmas, when all through the house
Not a creature was stirring, not even a mouse;
The stockings were hung by the chimney with care,
In hopes that St. Nicholas soon would be there;

The children were nestled all snug in their beds,
While visions of sugar-plums danced in their heads;
And mamma in her ‘kerchief, and I in my cap,
Had just settled down for a long winter’s nap,

When out on the lawn there arose such a clatter,
I sprang from the bed to see what was the matter.
Away to the window I flew like a flash,
Tore open the shutters and threw up the sash.

The moon on the breast of the new-fallen snow
Gave the lustre of mid-day to objects below,
When, what to my wondering eyes should appear,
But a miniature sleigh, and eight tiny reindeer,

With a little old driver, so lively and quick,
I knew in a moment it must be St. Nick.
More rapid than eagles his coursers they came,
And he whistled, and shouted, and called them by name;

“Now, DASHER! now, DANCER! now, PRANCER and VIXEN!
On, COMET! on CUPID! on, DONNER and BLITZEN!
To the top of the porch! to the top of the wall!
Now dash away! dash away! dash away all!”

As dry leaves that before the wild hurricane fly,
When they meet with an obstacle, mount to the sky,
So up to the house-top the coursers they flew,
With the sleigh full of toys, and St. Nicholas too.

And then, in a twinkling, I heard on the roof
The prancing and pawing of each little hoof.
As I drew in my hand, and was turning around,
Down the chimney St. Nicholas came with a bound.

He was dressed all in fur, from his head to his foot,
And his clothes were all tarnished with ashes and soot;
A bundle of toys he had flung on his back,
And he looked like a peddler just opening his pack.

His eyes — how they twinkled! his dimples how merry!
His cheeks were like roses, his nose like a cherry!
His droll little mouth was drawn up like a bow,
And the beard of his chin was as white as the snow;

The stump of a pipe he held tight in his teeth,
And the smoke it encircled his head like a wreath;
He had a broad face and a little round belly,
That shook, when he laughed like a bowlful of jelly.

He was chubby and plump, a right jolly old elf,
And I laughed when I saw him, in spite of myself;
A wink of his eye and a twist of his head,
Soon gave me to know I had nothing to dread;

He spoke not a word, but went straight to his work,
And filled all the stockings; then turned with a jerk,
And laying his finger aside of his nose,
And giving a nod, up the chimney he rose;

He sprang to his sleigh, to his team gave a whistle,
And away they all flew like the down of a thistle.
But I heard him exclaim, ere he drove out of sight,
HAPPY CHRISTMAS TO ALL, AND TO ALL A GOOD-NIGHT!

New Yoga for Healthy Backs Course with Helen Spencer

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Are you suffering with a really bad back?

The Yoga for Healthy Lower Backs course  teaches you how to overcome  pain and discomfort associated with back problems as well as giving you other benefits such as stress relief, better sleep, improved posture, energy and a general health boost! The course is thoroughly researched and really empowers students to take control of their back health.


The next Yoga for Healthy Lower Backs courses will start in January 2020,  finishing before Easter, with a weeks break in March.  It is a very gentle course, and very effective. It strengthens and stabilises your back and as the course progresses you will develop and improve flexibility.  It also teaches you to relax your back muscles (and your mind!) and to know what positions to use if you feel  pain or discomfort. You will find your movement and comfort improve along with your confidence as you progress through the course.  At the end of the course you will have a “toolbox” of postures and techniques to use for long term back health and well-being .

The next courses start in January 2020 at:

Space2Be, Melton Mowbray -Thursdays 7.15-8.30pm starts January 9th


Waltham Village Hall, Waltham on the Wolds -Sundays 5-6.15pm starts January 12th

All Saints Church Hall, Oakham -Mondays 5.00-6.15pm starts January 13th

You can find out more on Helen’s website here

Online Booking Now Open

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just one click of your mouse…

The online booking for next term is now open. Simply follow the link for the class that you want to join and click on the PayPal button.

You can use the tabs to the right to click on your venue. Then simply choose the class you want (at Ryhall there are 2 classes – morning and evening).

When you pay your place is secure. Space is limited in each hall and I like to see that everyone is working safely. So I feel that 17 is the absolute maximum I like to teach. The number fluctuates depending on students attendance. Also, please bear in mind that students are able to attend an alternative class if they can’t attend their usual one (just let me know in advance).

Current students are always given priority and invited to join the following term from week 5. They are able to pay in cash or cheque. Online booking is available for current students and new students at the end of each term. By working in this way students can be sure of continuity and are given the very best in teaching with the space required to do so.

I chose to use PayPal as I have found it very secure and it has saved my bacon a couple of times over the years. It is free for you to use, but the downside is that I don’t receive all of what you pay. For the convenience though I feel it is the best offer I can give : )

the FIRE element

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the magic of fire…

January 6th 2020 – February 14th 2020 – Yoga and the FIRE element

In our next term of yoga classes we will be working with the Fire Element. This is based in our navel area and powers our capacity for digestion. When you think about it, everything that happens to us has to be ‘digested’. Not just our food but information, thoughts and feelings. They all have to be digested and transformed into something that we can use. Maybe vitamins or further ideas.

When our Fire Element is working well we are motivated, enthusiastic, joyful and compassionate. When this element is not functioning, we feel passive, weak and tired. So we are going to get our MOJO working in January 2020 to ensure that our own personal fire element is in excellent working order. Note that excessive Fire makes us controlling, dominant and constantly on the go… mmm… do you ever feel that you are moving from excessive to depleted Fire energy??? INTERESTING

Our work in class

So, in class we will work with postures, breathing exercises and relaxations to explore and balance our Fire Element. Physically we will practice variations of Surya Namaskara (Sun Salutations), Plank pose, Inclined plane, Boat pose and the Bow. These will strengthen the core and give us plenty of warmth. Simple Kapalabhati (Shining Skull breath or breath of fire) will tone the tummy muscles and invigorate our breath and energy. Be prepared to MOVE and be prepared laugh as moving and laughing are fantastic ways to get your fire element going.

All of this may get us a bit excited so we’ll also work with some gentle moving meditations and guided deep relaxations. Hope that you can join us for something MAGICAL.

“Nothing happens until something moves.”
― Albert Einstein

Earth Mudra Meditation

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A do yoga! video to re-energise and feel grounded

Here is a helpful video that gives some top tips on sitting comfortably when you do meditation. After which I guide you through a 5 minute meditation with the Earth Mudra.

You will probably need a sturdy cushion, yoga blocks or a rolled up towel to sit for meditation. Every ‘body’ is different so try the different seated postures for yourself. In my experience the majority of people need some kind of ‘lift’ under their bottom to sit in a cross legged position for 5 minutes comfortably.

And comfort is the main thing – if you are not comfortable you will not be able to concentrate and therefore get close to meditation. To be able to focus the mind on one thing for a few moments is very relaxing and creates a calmness of thought, feelings and body.

Gently link the thumb tip and the ring finger of each hand

In this simple meditation we use the Earth Mudra – a hand position or seal to redirect the energy back to specific areas within us. The mind is then brought to a balanced state with smooth breathing and a directed focus of thoughts.

You can try other meditations on my website such as this one on the root chakra Mooladhara or you can try focusing on a particular object that you like. We use a variety of meditation styles in our classes so that students get exposure to a wide range of exercises – not all suit everybody so it’s good to try out different things.

Have you Lost your Yoga Mojo?

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Get your yoga mojo back with Do Yoga!

Have you lost your Yoga Mojo? Well don’t worry, we all ebb and flow with our commitment to practice. The main thing is to get your Yoga Mojo back as soon as you are able. And the Do-Yoga! websites are just the thing to do that. Yoga is most advantageous when you do it little and often – 15 -20 minutes daily is ideal. Life has a habit of getting in the way of yoga especially at this busy time of year. Instead of beating yourself up why not try some of the following tips…

1 Develop a 1 minute mindfulness moment (1MMM)

Each day take just 1 minute to be in the moment – enjoy looking at the wonderful Christmas decorations, really tasting your mince pie or whatever it is that will hold your attention. The key is to be totally absorbed in something for 1 minute – keep your focus and do it every day. You’ll soon be over staying the minute and wanting to do it more often. When you feel ready you could begin longer seated meditation practices like this one on the Earth Mudra.

2 Create an invitation to practice

Put your mat out the night before you go to bed, with your blocks and maybe a candle ready – so that when you get up in the morning your practice is waiting for you! Even 5 minutes just sitting or lying will give you amazing benefits. Odds are, if you do that for a few days you’ll soon be moving into a few postures and up to 15 -20 minutes a day.

3 If you are not practicing in a class, then join one!

People are much more likely to cultivate their own yoga practice if they have some input from a teacher. Practice the elements of the class that you feel you get the most benefit from. In time you’ll mold your practice to the things you need most intuitively – the benefits of joining a group and being with like minded people have always been encouraged by the ancient texts.

You can take a look at my Weekly Class Timetable here to see if there is a convenient time and place for you.