Reflection, appreciation : an annual audit

The silence of mid-winter is an invitation to our personal stillness. As December closes we are poised to leave one year behind and transition into the new. It is natural to pause and reflect upon what has gone before and what is to come.

I would encourage a positive bias. Choosing to recall those experiences that were uplifting, nourishing and joyful. This can be formalised into a prayer or meditation, a closing ritual for the old year. Getting into a mode of appreciation sets the tone for welcoming in yet more postive experiences into our lives.

Holiday facial skincare: stress relief

At this time of year, despite our best intention, it is likely that the skin on our face skin is under stress. The sun is farthest away on it's annual cycle, so our energy levels are likely to be low; an indoor, sedentary lifestyle leads to a sluggish metabolism, we are prone to puffiness and fluid retention.

If we do venture outdoors the combination of cold dry air and wind leads to dryness. Our centrally heating homes can exacerbate the drying effect. Not to mention the rich food and drink, including alcohol that for many forms an integral part of the holiday celebrations.

So what do do? On one hand we need to boost our metabolism and vitality through taking exercise, a brisk walk is ideal as we also receive sunlight which benefits us on many levels. However I would advise applying a sunblock to protect delicate facial skin from excessive UV.

Apply an enriched day cream such as Dr Haushka's Rose Day Cream, to optimise moisture levels. Avoid overly spicy foods, ensure you are taking sufficient EFAs, try adding cold-pressed flax or hemp seed oil to meals or take an evening primrose oil supplement orally. To humidify a centrally heated home, add essential oils to a bowl of hot water and allow to diffuse. Orange is brightening and sweetening or try mandarin for a more subtle citrus flavour.

Surya: the hindu Sun God

Om suryaya namaha

It's the holiday season and while most are focussing on Christmas, some people are honouring the winter solstice, which occurred today; representing the shortest day.

From now on, whilst still in midwinter, we can look forward to lengthening hours of daylight and the promise of spring ahead as the sun returns. In yoga, the sun is worshipped through the surya namskara, the sun salutations, traditionally practiced just before dawn to herald the coming day.

This morning I offered my personal practice to Surya, the hindu deity representing the sun. In classic depiction he rides resplendent across the heavens in a horse-drawn chariot, appearing at dawn, the embodiment of will-power, vitality and courage.

Open day, Rowan Centre, Glastonbury High Street

You may already be aware, that the Ashtat Centre at the top of Glastonbury High Street has new owners. Sue and Pete Jennings hold a vison for continuing work in the creative and holistic arts. They have renamed the centre, henceforth it is to be known as the Rowan Centre.

Sue and Peter are hosting an open day this Saturday, 20th December. You are invited in for a chat, a mince pie and glass of mulled wine between 10am and 4pm and admire the recent redecoration and newly installed exhibition of paintings. You can take part in programme of talks and taster sessions including the Louise Hay method, emotional freedom technique and story telling.

I will be holding a (free!) 30 minute yoga session at 3pm, I'd love it if you could join me, why not pause your Christmas shopping for some gentle stress relief! No need to book, just turn up or if you're not in the mood to practice, just pop in and say hello!

For further details contact the Rowan Centre on: 01458 837881

BKS Iyengar of Pune turns 90 today

BKS Iyengar of Pune turns 90 today. This incredible man is well loved, internationally renown and respected by yogis of all disciplines. I studied with one of his senior students in South London for a period of several months.

The Iyengar method is characterised by a stringent regard for precision and alignment in the poses, faciliated by the use of props such as straps, blocks and bolsters. Iyengar teachers are rigorously trained to a high standard and exhibit a high degree of reverence for their guru, this is a classic system of yoga.

Iyengar's contribution to yoga is vast: a natural philosopher and scholar, he has produced several classic texts dealing with all aspects of the practice, most notably Light on Yoga. If you have not yet experienced the Iyengar method, the nearest dedicated studio is in Bristol. For further information on the great man and his fascinating life, check out the official website:

http://www.yogawest.co.uk/index.php
http://www.bksiyengar.com/

Goma in concert - review

Last Saturday I attended a concert by the family group Goma. Goma are talented spiritual musicians who offer their work in the name of their guru (teacher), Mahavatar Babaji. The programme consisted of mantra (prayer) and bhajan (song); both aspects of Bhakti yoga, the yoga of devotion. Music flowed seamlessly for 2 hours, the singing accompanied by traditional musical instruments played by Gopal Hari & Ambika (pictured) and their sons. The evening was well attended by friends and familiar faces from Glastonbury; it was an uplifting and rewarding experience and I look forward to their next local appearance. Below is a link to Goma's schedule, hosted on the main Babaji UK website, where you also can find further information about Babaji. Audio CD's of Goma's music are available for purchase from Hemp in Avalon, Marketplace, Glastonbury.

http://www.ombabaji.org.uk/calendar.htm

Coming into stillness

A glance up at the skyline reveals that the trees have shed their leaves, and are now bare and silhouetted. The days and nights are cold and wonderfully still, winter time is upon us.

I am enjoying the stillness and using my yoga to connect deeply with the seasonal mood. At the start of practice one may enjoy coming into a quiet seated posture in preparation for pranayama.

Drawing one’s attention and focus inwards as the trees withdraw their life force, we become stiller, quieter, and connect with our inner self. During breathwork, see if there is a natural pause available at the end of the inhalation and exhalation.If it is comfortable, place your attention there and allow the pause to lengthen. Take time at the end of practice for a long savasana; go deep and fall into the centre of yourself.

Supporting the body through seasonal change: bodycare recommendations

I love holistic bodycare products and the rituals of bathing. I adjust my routine seasonally to affect maximum personal wellbeing. The following is based on my current, personal choices:

Morning: Energising, enlivening. Begin with dry skin brushing, which stimulates the lymph and circulatory systems. You can pick up a brush in most chemists & health food stores. It should be a little larger than your palm, in natural bristle. Use light, fluid strokes from the extremities to the centre of the body.
Take a short, hot shower; I use Dr Bronner’s Hemp Citrus Orange pure liquid soap.

On a weekly basis you might create an exfoliating treatment using dry sea salt crystals mixed with a little olive oil. Apply all over the body with light vigorous movements, scrubbing is not advised.

Evening: Bathing twice daily is recommended, it is important energetically. Here the emphasis is on warming and gently detoxifying. Right now I am using Rosemary bath & shower gel from Avalon Organics. Avoid heavy oils and creams before bed as the skin should be clean to optimize metabolic processes whilst we are sleeping.

Approaching pranayama

With admirable honesty, a longterm student of mine has admitted that she does not enjoy pranayama, the breathwork aspect of yogic practice. She cites laziness, saying that she sits passively through the exercises in class, which we undertake before moving onto asana (poses).

Indeed pranayama is a vital component of yoga and may be viewed from many perspectives: it is the bridge between body and mind, it is a technique to calm the mind, it is a means of awakening and directing prana, it is the very essence of yoga itself.

Thus, then the benefits of pranayama are manifold, obvious and also subtle. As with any aspect of the practice we must apply discipline and detachment as Patanjali instructs, in other words we surrender to the eternal wisdom of yoga, pursue our practice with dedication without attachment to outcome.

Extra stretching, holding back

I am very aware that my body needs extra stretching right now. It feels so good to keep the body light and open at this time of year. The shorter, darker days, cold, wet weather and demands of the approaching holiday season can have a cumulative effect on body and the mind.

Our yoga practice may require extra thought and planning. I am including shoulder rolls, spine twists and all kinds of stretching to create space in the joints and prevent tension setting in. The more relaxed and open we become, the better we feel and we create space to allow all manner of possibilities in.

In addition I am holding back from certain poses, the deeply yin forward bends notably. The tissues of the body are less elastic in the cold weather and we may not have the range of movement that is available at other times. By applying mindfulness to our yoga practice we can stay safe, healthy and enjoy what is to come.

Staying safe while progressing in our yoga practice

Something that came up in last Monday’s class. I had included several poses that could potential stress the knee, a vulnerable joint that is prone to injury because of its limited range of movement. The knee it is a hinge joint, permitting movement in one plane only. Yoga students might tend to overexert pressure on the knee in an attempt to move deeper into poses such as baddha konasana (pictured) which rely on an opening of the hip joint, something which can only be achieved by relaxing, waiting and allowing: non-doing rather than doing. While it can be frustrating to feel held back in our poses, we must practice mindfulness ie cultivating awareness of what the body accepts and acceptance ie making peace with where we are.

Neals Yard remedies: sustainable, global, local

Last Saturday at the Sustainable Solutions event at Glastonbury Town Hall, Neal’s Yard’s head of sustainability, Louise Green, delivered a powerful and convincing presentation outlining the company’s strategies and ethos.

I had been aware of the brand, with its stores across the UK and iconic blue glass bottles. I was impressed by the scope of their commitment, their progressive business ethos and range of leading edge environmental strategies.

The company has invested in creating an organic herb farm close to Shepton Mallet, which adds an interesting local dimension. I have perused their catalogue and selected products for use in my therapies, specifically the organic blended body oils for the winter wellbeing massage.

Shop online at http://www.nealsyardremedies.com/, free p&p for orders over £25.

Adjusting to winter

With the cold weather upon us, it is time to adjust our routine to maintain health. With shorter, colder days advancing we may be prone to feelings of sluggishness, cold, stiffness and the low mood.

To maintain seasonal balance, ayurveda tells us our priority is to stay warm. We can achieve this by wrapping up well, avoiding draughts and taking hot baths. Spending an hour or two gardening or taking a brisk walk provides the benefits of fresh air and daylight, which helps to regulate our circadian rhythms, promoting sleep and keeping the winter blues at bay.

Nutritionally, one should avoid heavy, fatty and greasy food, opting for lightly spiced dishes and warm herbal teas. I personally recommend the Yogi Tea brand which has been developed in accordance with ayurvedic principles, is organically produced and widely available.

Consider taking a massage. At this time of year the benefits are considerable: alleviating stiffness, assisting digestion, circulation and lymphatic drainage, boosting one’s mood and generally leading to a feeling of increased well-being.

Kavi in concert at the Shekinashram

Tuesday evening I attended a wonderful and uplifting concert at the Shekinashram in Glastonbury. Kavi is a soulful singer and musician and for a little over an hour he delivered a beautiful and intimate acoustic set of his songs. The themes of his work are divinity, bliss, self-knowledge and love. I would recommend that you check out his work. I was particularly touched by his humility and grace.
This is a link to his MySpace page : www.myspace.com/kavihockaday
Enjoy!

Dedication to the practice

"Do your practice and all is coming," 

The words of Sri K Pattabhi Jois of Mysore. It has become a well-known yoga aphorism. Discipline is required to maintain our practice, in the context of our busy lifestyles.

I am preparing to teach this evening and it is raining heavily, it has been all afternoon. I am moved to wonder if the weather might affect attendance levels in class, the British autumn is in full swing and it is dark well before class begins at 7.15pm.

So in advance of this evening's session I salute my fellow yoga students who will be expressing their dedication to the practice and joining me later.

Om shanti

Yoga as part of Olympic training schedule?

I have been approached by an athlete who is in training for the 2012 Olympics. He wishes to integrate yoga into his training schedule. Its a wonderful thing that yoga has become so well known and respected, that its' benefits are being sought by our most talented and dedicated sportsmen.

Naturally one thinks of the increased flexibility as an outcome, which can deliver increased athletic performance and prevent injury. However yoga is a complete spiritual science delivering across all areas of experience; increased concentration, a calm, focussed mind and an elevated sense of general wellbeing.

Full Moon yoga tonight

Tonight the moon is full and this of relevance to our yoga. Tim Miller, a well respected and highly experienced pracitioner and teacher of ashtanga vinyasa explains:

"Like all things of a watery nature (human beings are about 70% water), we are affected by the phases of the moon. The phases of the moon are determined by the moon’s relative position to the sun. Full moons occur when they are in opposition and new moons when they are in conjunction. Both sun and moon exert a gravitational pull on the earth. Their relative positions create different energetic experiences that can be compared to the breath cycle. The full moon energy corresponds to the end of inhalation when the force of prana is greatest. This is an expansive, upward moving force that makes us feel energetic and emotional, but not well grounded. The Upanishads state that the main prana lives in the head. During the full moon we tend to be more headstrong."

In the ashtanga vinyasa method, practice is suspended at the time of full moon, due to the risk of over endeavour and injury. Other traditions celebrate the full moon, integrating goddess wisdom and using this time for the purposes of spiritual expansion. 

Gloria Drayar runs full moon yoga sessions in New Mexico, she explains,

"I believe we have this amazing ability to create what we want in our lives. During the full moon, asking for what we want is very powerful. So we have this powerful way of creating whatever we want or need and the moon adds to that." 

I will be teaching class later this evening in Glastonbury. My approach will be to acknowledge the full moon, its grace, beauty and power. To use nadi shodona pranayama to cleanse and balance. Perhaps in a warmer climate we would take the opportunity to enjoy an extended savasana outside, lying on the earth and bathing in the moon light. 

Full moon blessings to all yogis. 

Om shanti.

New to yoga? Shop around for a teacher

This post is prompted by a conversation at the end of class today when we were sharing feedback. It was one guy's very first yoga class and for this reason I advised him to try as many different classes and teaching styles as possible.

He seemed surprised by my suggestion, should we not stick to one teacher? he queried. Well yes, undoubtedly this is good advice. As we progress in yoga it becomes necessary to focus and define our practice and make a commitment to our teacher or style of yoga. This echoes the classic Hindu gurukul system of education, whereby a student or seeker would attach themselves to their master, often in a residential context in order to recieve guidance and instruction.

However, at the start of one's yoga journey it is worth exploring a little; after all we have in the West an abundance of different approaches to yoga. When I found yoga I was fortunate to be living in London. Within a fortnight I had clocked up yoga hours in Sivananda, Kundalini, Ashtanga vinyasa and Scaravelli styles. Phew! Even those classes I did not enjoy were helpful in the sense of letting me know more what I did.

I wish all new yogis maximum joy and excitement as embark upon their yoga journeys

Namaste.

What is ashtanga yoga?

At the end of class today, a student asked about ashtanga yoga. 

Yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi, astau angini advises Patanjali, the hindu sage who scripted the Yoga Sutras, the seminal yoga text. He outlines a complete system for spiritual self-realisation through yoga detailing eight limbs: astau - eight. So correctly, ashtanga yoga refers to a classic integrated practise.

Ashtanga vinyasa, as taught by Sri K Pattabhi Jois of Mysore, South India is a popular and influential yoga method from which forms such as power yoga and dynamic yoga are derived.

Ashtanga vinyasa is firmly based on Patanjali's sutras, indeed Pattabhi Jois is a noted academic and has written an excellent overview of the 8 limbs. However in recent times the term ashtanga is widely understood to be synonymous with his method.

I am often asked, "What type of yoga do you teach?" In fact I teach Patanjali's ashtanga yoga, but to prevent confusion invariably reply ," Classic integrated yoga ." 

Maybe there is a case for being bolder and reclaming the term!

Kate Moss: Golden girl of yoga?

Kate Moss is making headlines all over the planet and she appears to be doing yoga! British scupturer Marc Quinn has cast a lifesize statue of the supermodel in 18ct gold.

Having observed the statue from various perspectives, it would seem that Kate is heading towards dwi pada sirsasana, an advanced pose requiring openess in the hips. I find myself wondering whether Kate is a yoga student. Clearly she has a high degree of natural flexibility.

I include here a photograph of an accomplished and dedicated yoga practitioner, demonstrating the state of the asana.

Ashtat Centre: hope for the future

Those of you who are familiar with Glastonbury will know of the Ashtat Centre, located at the top of the High Street.

Opened in 2007 by Michael Vincent, artist and spiritual seeker, the Ashtat has hosted a wide variety of classes, workshops and exhibitions. I have run group classes there and continue to use the space for private yoga and therapies.

Michael is relocating to the Suffolk Coast and the great news is that the Centre is to be taken over by a couple who intend to retain it as a healing/creative space which is fantastic news for Glastonbury town, locals and visitors alike.

Autumn is here!

Well autumn has well and truly arrived with the sharp chill of the morning and the darker evenings. So many conversations I have had this week upon this subject.

My body has reacted to the sudden change of temperature manifesting as a heavy cold, which I interpret to be a sign of low immunity. So I am staying warm, resting, and eating a fruit based diet. I am also taking Echinacea and Goldenseal herbal supplements.

It is time to reconsider one's yoga, in the light of seasonal change. In my personal practice I am emphasising heating pranayama, using ujjayi breath to heat myself internal and expel toxins. I want to maintain a vigorous practice emphasising the standing poses sequencing using vinyasa to create a dynamice flow.

Equally important I feel is the need to include restorative poses such as supta badha konasana and making sure I get a decent savasana. Thus preventing the body from becoming over-fatigued.

Festival of Life last weekend in London

Wow! What an experience that was. Firstly how exhilarating to leave the peaceful and loving bosom of Avalon and venture into the hectic stimulation that is central London.

It was good to catch up with friends and familiar faces from the alternative festival scene. The event was well attended with standing room only for many of the talks and demonstrations. I was particularly pleased to meet Lisa and Hector from Raw Gaia, the raw, vegan skincare company whose products I have been using in my treatments since the summer.

Also present were two of my raw food heroes: Matt Monarch and Angela Stokes who individually and now jointly are spreading information about the raw lifestyle. They just got engaged, lush!

An alround uplifting and inspirational event.

Savasana: the yogic art of relaxation

Whatever our style of yoga, we conclude our pratice of postures with savasana, the ultimate relaxation pose, literal meaning: corpse pose.

When I was new to yoga I would often collapse gratefully onto the mat at the end of the practice, in relief. I would lie there for a few minutes, then I would start to think about breakfast or the day ahead or whatever.

Over time, I have learnt that there is so much more to savasana, often referred to as the most difficult of all asana. It may also be the most rewarding as it has the potential to rejuvenate. When we still the physical body we allow the awakened prana (vital energy) to move through the nadis (energy channels) nourishing and revitalising us on a cellular level. It is a deep and delicious feeling to be fully relaxed yet alert and awake.

To achieve this blissful state we have to consciously surrender the physical body. This means a deliberate letting of muscular tension, which is most easily achieved if we are practicing regularly, ideally on a daily basis and integrating pranayama and breath awareness.

The obstacles to a successful savasana that I have observed in myself and students are two-fold. In the first instance we may be overtired and savasana becomes a prelude to sleep, indeed we may find ourselves drifting off, gently snoring. You may have experienced this for yourself in class! In the second instance the mind is overactive, we can relax neither body nor mind, we are nervous and restless.

Savasana also has a therapeutic application. It is invaluable when dealing with anxiety and stress and during times of intense emotions, such as shock and grief when we need to take time out. Due to its restorative nature it can also be useful during menstruation.

In a typical 90 minute yoga class we can maybe spend 5 minutes savasana. As part of a home practice or as yoga therapy I would suggest maintaining the pose between 10 - 20 minutes for optimum benefits.

Further reading : 'Light on Pranayama' by BKS Iyengar, Chapter 30: Savasana

Autumn Equinox

The autumn equinox has just passed. The time of year when day and night are of equal length. We can enjoy a sense of summer with the recent warm sunshine whilst knowing that autumn and winter lie directly ahead; berries have ripened and trees begin to shed leaves. 

Here in Glastonbury autumnal mists are very much present in the mornings, which have a noticeable chill! 

In terms of yoga we may relate the seasonal rythm to the rythm of the breath. We may observe a moment of balance, a pausing in the cycle of expansion and contraction. Following our inhalation, in the moment before exhalation occurs, there is a brief pause, a moment of stillness. This is repeated at the end of the exhalation. By directing our attention to the breath and savouring these pauses we connect to our own perpetual rythm.

In ayurveda, the autumn equinox is also taken into consideration. We will be beginning to making adjustments to our daily routine in terms of adjusting to the cooling temperatures and longer evenings.

It feels wonderful to receive sunlight at this time of year, absorption of UV allows the body to produce vitamin D. And it makes us feel good! I really like to get out in the sun as much as I can this time of year, get it while it's here!