Why you should do Yoga!

From my own journey yoga is one of the most liberating experiences.

If you are considering starting your yoga practice here are just a few reasons why you should do Yoga!

•  IT FEELS GOOD TO MOVE YOUR BODY. The reason why it feels good to move your body is that during most people's daily lives, the body doesn’t fully get used. To move and connect to parts of the body that feel disconnected allows you to feel better as a whole.

• IT CONNECTS YOU TO THE PRESENT. In a world where we are busy and have many to-do lists, yoga practice can give you the space and time to unplug. To spend that time being with yourself, your body, your breath. For that moment nothing else is needed. Happiness is found only in the present moment.

• IT RELIEVES STRESS & ANXIETY. By encouraging to be present and to relax in that moment, yoga helps to lower the stress hormones such as cortisol. Having that moment of stress relief has many other benefits on the body such as; lowering blood pressure and heart rate, improving digestion, and boosting your immune system.

• IT WILL HELP YOU SLEEP BETTER. When there is less stress in your life you will sleep better. Using your body physically and stilling the mind lowers those stress hormones, which will aid your sleep. There have been a variety of studies on yoga and sleep.

• IT CAN HELP RELIEVE CHRONIC PAIN. Studies have been carried out and it has shown that a regular yoga practice can reduce pain for people with conditions such as cancer, multiple sclerosis, arthritis, back and neck pain.

• IT WILL MAKE YOU STRONGER. A daily yoga practice will help tone your muscles.

• IT WILL IMPROVE FLEXIBILITY. Yoga practice is great for improving flexibility and gaining a bigger range of movement. You don’t have to flexible to do yoga. The beauty is that yoga can be practiced by all levels of ability.

• IT REMINDS YOU TO BREATHE. Breathing is often taken for granted. Our breath, mind, and body are connected in a feedback loop. Yoga brings awareness to breathing and moving at the same time. Notice when your emotions are affecting your breath. Sometimes taking a deep breath is all you need. Connecting to the breath will help you clear the mind and think more clearly.

• IT CAN HELP UNLOCK STUCK EMOTIONS. Your practice, your mat is a safe space to connect to difficult emotions. Sometimes a pose can make your cry till you can’t stop. This is totally normal. Our bodies carry emotions and sometimes a yoga pose or sequence can tap into those emotions that we might have forgotten about. Let it happen. Just consider it good therapy.

• IT WILL HELP YOU BE PLAYFUL. Practicing yoga encourages you to approach each new challenging situation with curiosity rather than with a preferred type of outcome. It helps you rise to these challenges with playfulness instead of ego and frustration. Allowing this to be a practice rather than a performance. As adults, we don’t often try new things like a child might. Cultivating that child-like mind is liberating. It’s a place to be less goal orientated and to enjoy the journey.

Mountain pose – Tadasana

The foundation of all standing poses is Tadasana.

Mountain pose is a pose that brings you back to neutral. Standing at the top of your mat, feet together doesn’t seem too challenging right?

But this basic pose is one to get right, to practice your awareness in, to remind yourself to breathe in and to really feel your body being present.

It’s a simple pose but it’s one that can helps with alignment in any of the other standing poses. Getting mountain pose right can actually help improve your yoga practice. The other added benefit is it allows you to become aware of how you stand, which will help you improve your overall posture.

I am advertising this pose as a tool to become more aware of how you are carrying yourself. With each breath inviting you to get closer to a more meditative state and another step closer to the top of the mountain. This pose sets the tone for your practice.

Mountain pose is rich with symbolism. We can draw a sense of stillness from this, inner strength and kind of relaxed power just like an actual mountain. Our base is firm and we rise upward to the heavens. Then we receive the blessings from the heavens and allow this to flow through like a river. Letting the river image represent the prana (life force). Connecting mountains to rivers. There is much freedom and enlightenment in applying yourself to the simplest things.

Benefits of Tadasana:

-       Improves posture

-       Strengthens thighs, knees and ankles

-       Firms core and buttocks

-       Relieves sciatica

-       Relaxes the nervous system

How to enter Tadasana

1)   Stand with your feet hip-distance apart. Or with your big toes touching and your heels slightly apart, but your feet should be parallel to each other. Lift and spread your toes and then softly place them back down again. Maybe rock back and forth, side to side. Then centre your weight evenly until you stand still.

2)   Lift your knee caps up. Engaging the thighs, think about rolling the inner thighs back slightly.

3)    Point your tailbone to the floor until you feel your core muscles engage. Draw the bony bits of your hip bones and your ribs towards each other. Lift your chest slightly and relax your shoulders.

4)    Engage your arms by turning the hands out slightly. Allow your collarbone to lengthen.

5)   Lift your chin and bring it parallel to the floor. Lift the crown of your head so it centres above your pelvis.

6)   Now soften your gaze and stay here for a few breaths.

A journey to Yin Yoga by Sarah Alice Lee

Everybody’s journey to the yoga mat is different, as is the experience of the practice of yoga itself. Whether you like the physical aspects of strength building and stretching or the spiritual connection to yourself that it may induce, we all have our own story to tell.

My Journey to Yin Yoga was fraught with an internal battle. I liked to sweat, I liked to move and create fire in my body even when it came to Yoga. I used to be such an exercise addict, craving that sweet serotonin release that comes with a good workout. I was that person who would never sit still. So, the idea of walking into a dimly lit room with relaxing music and for a meditative practice involving sitting still in poses for three to five minutes seemed like the wrong avenue for a hyper gal like me. Then I lived through the Christchurch Earthquakes of 2010 and 2011 and everything changed. The big quakes in themselves were quite the experience but it was the thousands of aftershocks that took their toll on the body. To have constantly raised levels of adrenalin, always in that fight or flight mode, resulted in toxic levels of the stress hormone cortisol in my tissues. My physical health and mental health declined rapidly. No amount of running or consumption of wine seemed to achieve a state of relaxation or equilibrium in my body that I was so desperately needing. It felt like I was surviving rather than living. Desperate to find some reprieve I let go of my assumptions of Yin and stepped on to my mat.  I finally listened to my body and I understood that I needed to go deeper. Rather than keeping busy, trying to sweep my emotions and stresses under the rug in order to get through each day, I gave myself permission to be still, to stop running, stop with the distractions, stop the numbing and allow myself to feel, truly connected to me. But perhaps I’m getting ahead of myself with my story and should explain what Yin is.  

There is Yin energy and its opposite Yang energy in everything, from the elements of fire and water to the expression of moods such as ecstasy and sobriety. It refers to the balance in life originating from the teachings of Chinese Daoism. Yoga adopted the application of Yin and Yang energies. Yang yoga such as Hatha and Vinyasa draws heat into the body through the exercising of the muscles. Yin is a cooling practice that accesses the joints, tendons, ligaments, and deep fascial networks (the connective tissues of the body), and even the bones stressing them passively to achieve a deep stretch in the body. 

On a physical level, the practice of holding Yin poses allows increased circulation to the joints allowing oxygen to get deep into the connective tissues which heals, rejuvenates, and energises the body, as well as achieves an improved level of flexibility. If you are looking to compliment your hot yoga practice by inviting more openness into the body you will love this practice.

But there is more to Yin than just a good stretch. It is improving the connection you have to your body on a deeper platform that can be challenging to articulate. When you sit in deep sensation during a pose and you find that edge where you are no longer in your comfort zone and suddenly your breath becomes the only important focus, you find yourself fully present in the moment. No thoughts of yesterday, projections of the future, those busy thoughts that occupy our minds from the moment we wake up to when we go to sleep and even then, our subconscious has a way of allowing our worries to penetrate our dreams. In these moments of sensation through postures, the awareness of the body takes over and you can find that blissful disconnection from everything else and a reconnection to the true you. 

There is also the release of the “issues in the tissues” and this is where my story ties in. The tissues of the body store our emotions. Every thought you have leads to a physical reaction of the body. You have a fright and the body releases adrenalin, you become stressed and there is that cortisol. Our bodies are very clever things, the body seeks to achieve balance (hello Yin and Yang) so if the Sympathetic Nervous System is in control (fight or flight– Yang) the Para-sympathetic Nervous System kicks in to act as the counterbalance (rest and digest - Yin). But when one system is in use more than the other the body struggles to regain the balance. The practice of Yin addresses this imbalance, enabling the release of toxins and hormones to be processed rather than being stored in the body. Of course, the science goes so much deeper than this, and yes, I totally geek out on reading about what happens on a cellular level but I won’t elaborate on that for now. 

The message I’m trying to share is that Yin really did save me when I really needed it and has shaped my lifestyle choices since. Whether you are looking to manage your stress levels, find reprieve from a busy schedule and find some you time, have an emotional release or maybe you just want to condition your body to find a more open Dancers Pose. Whatever your journey may be, you are welcome to the mat. A safe space, a non-judgemental practice where you allow your breath and body to guide you to a depth that suits you. 

Sarah Alice will be leading a Yin Yoga Workshop on Sunday 21st of May 2017 from 12.00-14.00.

Communal Yoga Poem by Mel Parks

Together for Yoga

Yoga brings us back together.

Sharing the time on the mat

stops the clutter in my head. 

Like-minded people achieve

with practice, awareness, balance, 

abundance of love

expanding the spirit within. 

Beating of my heart

clears negative thoughts. 

I feel beautiful simply

when I feel at peace, 

letting go

of what others may think.

Cherish the occupying goddess,

learning to breathe

through my veins.

I am with myself

and my breath;

we’re mending now.

My mind and soul 

transforms the form 

of my body.

Surrounding myself 

with a sense of peace, 

stillness in action we rest

in loving ourselves.

My body feels powerful

to my core, practising yoga

inspires me every day.

I just LOVE it!

Writing Yoga - Guest post by Mel Parks

One cold, grey day in February, when I couldn’t get warm in my own house, I walked into Yard Yoga and immediately started stripping off my layers. It felt so comfortable, welcoming and nurturing. I wanted to spend more time there, so I approached Sarah and Daphne about becoming their writer in residence at part of my MA in Creative Writing.

It was also partly a ruse to trick my body into exercising. If I turned exercise into a writing project, I told myself, I would stick with it. So far, it’s worked. After years at my desk spending hours reading and writing and ignoring my body, the strain I felt in my shoulders and neck was crying out for attention. I needed to do something, so alongside the writer in residence project, I signed up for Yard Yoga’s £30 for 30 days offer. 

Another thought that attracted my writer self was that yoga is about so much more than exercise; it would help me write by giving me stillness, focus and calm. It would also engage my interest in story and mythology as yoga is rich in ancient history.

I have done yoga before, but not for about 15 years and not since having children. Yoga at age 45 is different to yoga at 30, I would have to be kind to myself! My first class of the 30-day offer was with Amber Scott on a Thursday morning. It felt decadent, taking time during the day when I should be working, but this was part of a writing project, after all. And if it helped my energy and focus afterwards, it would be worth it. I told her I was new and she reassured me, telling me to take it easy, rest if I needed to. I unrolled my brand new sticky mat and copying everyone else, lay down on my back. I did not expect to feel so uncomfortable just lying down. It was like lying on a twisted rope tied between my shoulder blades.

My arms and shoulders hurt during downward-facing dog. My hamstrings felt so tight they could pop any minute and they murmured to me for days. And the hardest part was the exhaustion after the first few classes. I fell asleep for two hours one Sunday afternoon. I needed more energy, not less. But, slowly I realised that if I drank lots of water after a class, and ate what I needed to keep going until bedtime, I would sleep deeply and feel refreshed the next day. 

Now, just a few weeks after starting yoga, I notice my breath more, the way my body sits at my desk and where I’m holding tension. I am not so tired after a class and when I walk out of there, I feel a little bit taller. I can also lie down on the floor without my shoulders feeling lumpy! 

Next, I’d like to integrate my writing and yoga. These two practices go so well together - yoga opens the body and creates space for writing, and writing can record feelings, thoughts and moments from yoga, deepening reflection. Both are good for mindfulness, staying calm and strong in our busy lives. 

Yard Yoga Writer in Residence Project

This project explores the connection between writing and yoga and brings the two practices and communities together. I will be making a poem from words given to me during two participatory sessions at the studio, as well as writing my own poetry inspired by yoga and the body. 

Books about writing and yoga

Writing the Fire! Yoga and the Art of Making Your Words Come Alive - Gail Sher

Journey From the Center To The Page: Yoga Philosophies and Practices as Muse for Authentic Writing - Jeff Davis

More about Mel Parks

Mel Parks, a professional writer for 20 years, now runs HoneyLeaf Writing [link to: www.honeyleafwriting.com] aimed at helping other people find ease with writing. She offers copywriting services, creative writing courses, workshops and coaching.  She is also studying for an MA in Creative Writing at Brighton University.

Full Moon Retreat with Sarah at The Wellbeing Chalet

Dear Yard Yogis,

It’s been a while since I’ve been able to post something on the blog and I’ve missed it. We’ve been soooo busy with everything going on in the Yard that writing went out of the window.

So now I’m super excited about my next Yoga adventure this summer in the Alps. And am writing because I would love to share the experience with you. I’m teaching Yoga at this amazing Yoga retreat in the French Alps. We will do yoga, hike, and celebrate the full moon.

For those that come to my classes know how much I like theming classes and I try to pick a theme that is appropriate for the day. Now we can theme the week with the celebration of the full moon. We’ll do yoga to set ourselves up for the day and for the hike, with a nice morning flow each day and then we’ll finish the day with some nice restorative yoga. I cannot wait to share this with those that are coming.  This yoga retreat will be away to celebrate yourself, so if you want to join me and The Wellbeing Chalet please book here: http://www.chaletrosiere.fr/hike-yoga/

Much love

Sarah xxx

Note from Sarah: What is Vinyasa Flow Yoga?

This time I want to talk about the benefits of Vinysasa Flow Yoga.

This practice is rooted in how you synchronise your breathing with flowing movement. The ultimate benefit is that you will arrive at a harmonious, balanced and mindful state. 

This particular style of Yoga practice is my passion. It has taken me beyond what I thought was possible for me. It has given me more energy and freedom of movement. This has given me the tools to be able to truly listen to my body and my state of mind, so that I find myself more present on the mat when I am teaching.

For me the most important benefit of this practise is arriving in a flow state. 

I recently had an experience, where I arrived to teach feeling extremely nauseous but was able to quickly zone in on my body, focus on my breathing and came to a stillness and I was able to not feel nauseous any more. 

You can apply this to your own practice, if you are feeling stressed, worried, anxious or overwhelmed, then a Vinyasa flow practice can mindfully alleviate and reduce the impact of these emotions leaving you feeling more relaxed, at ease and of course in “the flow state”.

Come fly with me...

Did I forget to breathe? I step into the familiar hustle of Heathrow Terminal 4 departure lounge. My life once more on my back just the way I like it, alone, Birkenstocks with warm cashmere socks on, a yoga matt strapped to my bag, no make-up, ready to fly. For those that want to join me on my journey to becoming a Yoga Teacher, come fly with me! Over the next six weeks I will write and share with you some of my experiences on this amazing path that I have found myself on.

A little about my story and how I have come to be here in this moment.

I have always been a very athletic person. I was the girl competing against the boys, the girl that couldn't sit still for long, who had to move and use her body; and moving is what I have always done best. I rode horses as fast as I could, scuffed my knees playing street hockey, bruised my wrists playing volley ball, somersaulted on trampolines in my leotard, ran cross-country wherever my feet could take me, swam (mostly underwater) until I was blue in the face, if i could move I would.

So when I was sixteen I took my first yoga class. My body felt awkward and frustratingly inflexible. My mind wandered, comparing myself to the people around me, my breathing was difficult and why was I sweating when I was practically still most of the time?! However, I walked out of that class feeling something I hadn't felt before. I was familiar with the post-exercise endorphin rush that comfortably ran it's course through my veins but there was something more. There was a deep calmness that held my natural high and cleared my mind as if I had just come to some sort of epiphany. Perhaps I did, perhaps this is why I am here now about to start my Yoga Teacher Training.

Yoga has been my friend, my companion and my solitude. We have travelled to some amazing places across the globe together, practiced all sorts of different styles, and although we haven't always seen eye to eye with one another, like any good friend, you don't always have to see them to know that they are there.

Now here I am, in this moment, the only moment that really counts, excited, driven, liberated, filled with so much gratitude and ready to move.

"Movement feels like flight when wedded to space" - Yoga Sūtra-s of Patañjali

Namaste

Myrthe