Thank you to all the lovely cyclists that came to our morning Mindfulness taster session. This was held on the cliffs at Cubbins Green in West Kirby. The event was organised by Merseyrail (@Merseyrail) and the UK Bike and Go (@UKBikeandgo) scheme where you can hire bicycles from train stations across the UK.
You can find further details and information on UK Bike and Go here;
We were pleased to take part in this event to highlight Mental Health Awareness week which runs from 14th -20th May 2018. Â The focus this year is on stress and how we cope with it.
Exercise such as cycling (and yoga!) and a mindful purposeful relaxation meditation practice are great tools in tackling stress and its effects.
Mindfulness of breathing and yoga breathing exercises can help reduce the stress response in the body and help us to find a calmer experience of the present moment.
Research has shown that two thirds of people experience a mental health problem in their lifetime and that stress is a key factor. Finding practices to help reduce stress and to  deal with stressful situations is a helpful way of trying to find a calmer more peaceful experience.
Cubbins Green provided the perfect setting for the guided Mindfulness relaxation session with lots of beautiful birdsong and sunshine!
Following on the heels of our Mini Balance workshop at the Om Yoga Show Manchester, here are our Top 5 Tips for balance!
Balance is not just a physical element to a pose. Balance in the mind and the breath is equally as important.
Our Top 5 Tips for balance in practice!
When the mind becomes agitated, so too does the body.
Breath practice (pranayama), breath-led movement in asanas, and guided relaxation can be utilised to find this balance in the mind, the body and in life
In order to find balance in your balancing asanas these five top tips are essential:
Our Top 5 Tips for Balance
1. Strong foundation and sthira (steadiness)
A strong, steady base in those parts of the body that make up the foundations of the pose, drawing energy up through the body from our stable foundation. e.g. in standing balances lifting and spreading the toes, gripping the mat with the toes, weight in the heel and side of the foot, a natural arch to the foot. Active muscles in leg, micro-bend to the knees, engaging pelvic floor and core.
2. Sukha (ease)
Finding ease and lightness in the posture. The pose isn’t stiff and adjust it whenever required. Softness in the pose and fluidity in mindful movement both in and out of the pose. Using the breath to cultivate a sense of sukha.
3. Drishti (focus)
Very important – focus with a soft gaze on a particular point e.g. The hands in Low Lunge pose (anjaneyasana). The drishti aids concentration, focus and mindfulness. Still mind = still body
4. Satya (truthfulness)
Practise with truth, listen to your body. Use a staged approach into each posture. Use modifications and props when needed (props are for all!). Props allow us to explore what our own body’s ability is in each posture whilst aiding correct alignment. Same benefits are achieved with props e.g. using the wall to aid balance in tree pose we still gain leg strength, balance, focus and hip opening. Remember to rest when needed and ease back or release if uncomfortable. Listen to the body and make any micro-adjustments throughout.
5. Have a try!
Don’t worry about being wobbly or losing your balance. Try to let go of attachment to the ego – self judgement/frustration. If wobbly, ease back or perhaps try previous step on staged approach e.g. Keeping toes on floor in Crow Pose (Bakasana). Can always gently release and rest when required and perhaps try again. Remember to make use of props and modifications to posture. Approach wobbliness/losing balance with a gentle smile on our faces – find lightheartedness in practising poses and in losing balance/wobbliness and trying again. Can we approach life in this way?
If you enjoyed our Top 5 Tips for Balance, check out our other blogs: Blog
We are going to discuss the benefits of backbends in Yoga.
In this week’s classes we explored back-bending yoga asanas (postures) and their many benefits.
Poor Posture
Of course there are the physical benefits of backbends. We spend so much of our daily lives sitting hunched – driving, on the computer/tablets, on our phones, shielding ourselves from the rain and wind (in the UK at least!), that it is essential to counter this with back-bending asanas.
Spinal Extension
Backbends maintain the natural extension of our spines, even increasing this mobility. They strengthen the spinal muscles. They stretch our hip flexors which can be tight from too much sitting. Countering poor posture simply feels good to do! They can feel freeing!
However, just because they might feel good, doesn’t mean that they are without their challenges. In stressful situations, our tendency is often to close up physically, protecting the vulnerable heart space. Backbends are the opposite to this, and can therefore feel quite exposing. It can take courage to practice backbends particularly when we are feeling vulnerable. On a physical level, we are moving our body in a direction that we cannot see (behind us!). If we can’t see where we are going then we are bound to be nervous! Isn’t that the same in life too? Yet this building of courage on the mat can help us build courage off the mat too.
The Heart Chakra
On an emotional level, backbends create an opening in the heart chakra (Anahata chakra) (the centre of feeling) allowing us to be more open to our own emotions, experiences, in our relationships etc. When we are physically ‘open’ this in turn can allow us to feel more emotionally and mentally open.
So, clearly backbends are beneficial to us but when practising them it is important to be aware that ‘opening up’ in this way may release stored emotions due to the challenge of backbends. It is not uncommon to experience fear, apprehension, frustration, self-criticism, even annoyance or anger. Our aim here is to notice what is cropping up in our thoughts and feelings but without judgement of them or judgement of ourselves. Simply allow these thoughts and feelings to come and go. They always pass. Ultimately, it is beneficial to release these stored emotions, whatever they are.
Pain free range of motion
Of course, it is necessary to practice backbends safely, and the good news is that, like all asanas (poses), backbends can be modified so that everyone can enjoy the benefits of these wonderful asanas! Backbends can be as gentle or as deep as is comfortably available to us. It is always essential to mobilise the body before attempting backbends and to only move within a pain free range of motion. All our bodies are different and we must always practice with satya (truthfulness) and ahimsa (compassion) to our own bodies and our own abilities. Your yoga teacher will help guide you so that you can experience the benefits of backbends.
Thank you to all those who took part in our Yogasmiths Christmas Charity Raffle. As we discussed in class, Christmas and the start of the new year is a great opportunity to practice Karma yoga via charitable giving.
There were many prizes on offer;
The winner of our top prize, a block of 6 Yogasmiths classes and a box of After Eight mints, was Lisa Shaw from West Kirby;
We raised nearly £80 from the raffle. We have donated £100 to a local Community Interest Company that feed the local homeless. They are called Wirral’s Homeless CIC. They have a facebook page at;
If you would like to donate any money to the group they would be most grateful to receive it and they accept bank transfer of a Paypal. Wonderful local groups like this are dependant on the generosity of others.
We have recently put together a Yoga for Hysterectomy programme. A private one to one yoga client left us some lovely feedback after going through the programme. We wanted to share with you the details of the pre-operation yoga programme that we have put together to prepare the body for hysterectomy surgery.
Feedback
Tia left us the following feedback;
“Hellooooo everyone, I just wanted to write a little something regarding the one to ones I’ve been having with Paul and to say how much I’ve appreciated all the help and he’s given me. I attend a weekly group session with Paul and Steve which is brilliant, but decided to have some one to ones in preparation for a hysterectomy I’m due to have, and it has been wonderful the preparation and research that Paul has done to put together a personalised plan for me has been just wonderful, I would strongly recommend anyone going through a similar thing to consider this. I feel that I will be able to aid my own recovery by being in a really good state of mind and body. Thank you so much Paul and Steve you really have and will make such a difference. Love Tia xxxxxx”
Thanks Tia!
Tia is a valued and regular member of our public yoga classes and she approached us for a one to one session to help her prepare for a hysterectomy operation.
Thorough Research
We thoroughly researched this procedure. Then we put together a session focussing on all the key areas that need to be strengthened to allow for optimal recovery post-surgery. The main areas being mental preparation, breathing exercises, the pelvic floor, core strength and the muscles around the abdominal area including the glutes and hips.
Home Practice
We took Tia through this plan across two private one to one sessions. She was also provided with a detailed session plan. As a result she able to practice at home. Tia will be able to build strength in her body in all the key areas required. This will put her in the best place from which to undergo surgery. Strengthening muscles in the area of any surgery helps the muscles heal more quickly post-operation. This focussed session will help greatly reduce any of the potential problems that can be associated with hysterectomy surgery.
If you are interested in this session then please contact us at enquiries@yogasmiths.org
You can find details of our one to one yoga sessions here:Â One to One Yoga
The NHS has an information page about Hysterectomy which you can access here:Â NHS – Hysterectomy
