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yoga styles MEETS
COVER STAR
try something
different! Ivana Horecny

Gentle heart
a heart-opening
vinyasa flow sequence

CHILD’S
POSE
why does it feel
so good?

ALSO IN THIS ISSUE...

• Recipes - Plantifully Lean
• Amazing Spaces - Yoga Cabin
• Body Positive - yoga retreat
• Transcending Matters - OMFM
OM Magazine
Issue 141, May 2023
Published by: Prime Impact
4 Nags Corner, Wiston Road,
Welcome
Nayland, CO6 4LT Welcome to our May issue.
Tel: 44 (0) 1787 224040 Inside this month, we’ve got everything
info@[Link] you need to keep you inspired both on and
[Link]
off the mat, from yoga sequences, insight and
wisdom, through to nourishing recipes, travel
Chief Editor: Martin D. Clark ideas and even some cool new yoga kit for an
martin@[Link] added boost!
One of the great things about yoga is the
Designer: Sophie Langton sheer diversity on offer. Take a look at some
of the popular styles featured in this issue if you’re looking to try
Art Director: Emily Saunders
something new. Here, you’ll find everything from SUP Yoga through to
Advertising Manager: Debbie Engering 44 (0) 1787 220646
Menopause Yoga and plenty in between.
debbie@[Link] We’re also continuing our build up to the 2023 OM Yoga Show at
London’s Alexandra Palace this October (time to book those tickets!),
Marketing Jane Lambert which will include our inaugural and not-to-be-missed OM Yoga
Awards.
Subscriptions & Back Issues: Hannah Irons 44 (0) 1787 224040 This time, read all about Adam and Holly Husler, who’ll be teaching
hannah@[Link] at the show — and do check out their fab Honestly Unbalanced
podcast, which contains interviews with incredible yoga people
Publishing Director: Keith Coomber who’ve dedicated their life to improving yours. Be sure to catch them
both at the show!
Managing Director: Julie Saunders
There’s lots more to discover inside as well, including teaching tips,
Licensing: Bruce Sawford 44 (0) 1280 860185 self-care essentials and everyday spiritual wisdom, or just soak up the
Bruce@[Link] general nurturing, positive vibes that OM likes to radiate through its
very pages.
Accounts: Yolande Arnold
Put the kettle on, make a cuppa and take a mindful moment to
explore our yoga world. We’re all in this together! Have a wonderful,
The Publisher accepts no responsibility in respect of advertisements appearing in the magazine and the opinions
peaceful month filled with all good things, you unique and brilliant
expressed in editorial material or otherwise do not neccessarily represent the views of the Publisher. The Publisher
cannot accept liability for any loss arising from the later appearance or non publication of any advertisement. soul-seeker!
Information about products and services featured within the editorial content does not imply an endorsement
by OM Magazine. OM Magazine is not intended to replace the professional medical care, advice, diagnosis or
treatment of a doctor, qualified therapist, nutritionist or dietician. Always consult your doctor before undertaking
any exercise programme.

Every effort is made to ensure that all advertising is derived from reputable sources. OM Magazine cannot,
however, accept responsibility for transactions between readers and advertisers.

On the cover:
Yogi: Ivana Horecny
IG: @yoga_with_ivana

[Link]/ommagazine
Photographer: Wanda Bogacka-Plucinski
IG: @[Link] [Link]/omyogamagazine

3
 OM in 30 seconds Contributors
Maria Oliver
ombeginnings
om body

A gentle and mindful

YOGA at Gentle heart heart-opening vinyasa Maria teaches informal, fun yoga classes
A gentle and mindful heart-opening vinyasa flow.
By Isabel Lankester

Watch the mini session with Isabel Lankester on the OM website or app, brought to you in partnership
with Isabel Lankester Yoga. Visit [Link] for the full-length class, plus 100+ more
yoga flow with Isabel in Hertfordshire for children, adults,
on-demand and live stream classes.

Enjoy this simple vinyasa flow to gently coax open your heart. Here we learn how to keep steady engagement through the core as we expand
into extension of the spine. During the practice we shall visit some commonly used yoga poses that all gently open up the thoracic spine.
Remember to move mindfully, make sure you are practicing on a flat, firm surface and listen to those inner cues. Heart openers often look
subtle but can feel quite intense, especially if you are a beginner, so take your time on the mat today. Option to use a strap if your shoulders
Lankester. Try this pregnant women and new mums. She
are feeling a little tight.
2. Interlace Hands Behind Back
Exhale again to a forward fold, rag doll, soften at your knees and allow
your hands to dangle just off the ground. Close your eyes and imagine your
spine really hanging off your body as you release the back of your neck.
Option to use a strap here as you remain in your forward fold but start to
simple yoga sequence strongly believes that yoga is for every body:
regardless of age, mobility and fitness we can
interlace your hands behind your back (see image 2). Option to heel toe

on the mat for a subtle,

the feet a little wider as you encourage the hands to fall towards the back
of the head. Notice a drawing forwards and down of the heart as your
scapula press together. Hold for a few breaths before releasing the hands
(and strap) bending the knees and lifting the arms overhead into chair pose
(UUtkatasana, image 3).
1 – Half-Way Lift

1. Ardha Uttanasana (Half-Way Lift)

Begin in standing at the top of the mat (samasthiti, image not
shown) hands at your heart, eyes closed. Take a deep breath,
inhale and reach your arms upwards to urdhva hastasana
2 – Interlace Hands Behind Head

refreshing and uplifting all benefit from a regular practice. A member

of the British Wheel of Yoga, she also writes
(upwards salute, image not shown), exhale as you forward fold

heart-opening practice in
to Uttanasana (standing forward bend, not shown). Start to
inhale towards a half way lift of the spine (Ardha Uttanasana,
image 1). Feel your navel draw upwards towards the spine,
there is an extension forward of the chest as you lean back into
your heels.

3 – Chair pose

3. Utkatasana
(Chair Pose)
Notice your back
the comfort of your own engaging and imaginative relaxation and
switch on as you
engage your front
abdominals and lift
up through the chest.
See if you can close
the front ribs in to
home. yoga books for children to help them explore
prevent pinching
into the lower spine.
Maintain this pose for
two to three breaths.
A Gentle Heart, Page 32 yoga poses and find their inner calm. Visit:
32

[Link]

Try something new! In 

   

this special report, we’ve 8 Trending Yoga Styles:

Special Report
got eight completely And now for something completely different! One of the best things about

Chris Livanos
yoga is the sheer diversity of classes, teachers and styles available — there

different yoga ideas that literally is something for everyone. If you’re stuck in a rut in your practice,
or just want to have a bit of fun, or explore new things then take a
look at some of the options presented within this report.

might tempt you into a For peace vibes for busy parents there’s Mindful Yoga For Mums or even
Yoga in PJ’s — who needs to get dressed for a yoga class these days! If
it’s more therapeutic styles you’re interested in, then explore the world
of Yoga For Trauma, or even Menopause Yoga. And it’s summertime so Chris is a vinyasa instructor and a professor in
splashing about on the water with SUP Yoga is always a great idea!

class that you haven’t Keep your practice fresh and try something new this month.
A whole world of yoga awaits.
the Centre for South Asia at the University of
tried before. It’s always Wisconsin in Madison. After he threw out his
good to experience back trying to pick a spoon up from the floor,
something different! his wife somehow managed to take him to an
8 Trending Yoga Styles, emergency room, where the doctor said: “You
Page 48 probably aren’t doing enough yoga.” Thus
began the journey. He lives in Madison with his
wife Michelle, their dog Rosie Mae, and their
om travel
Love yoga and want guinea pig Lenny. Visit: [Link]
Yoga & wild swimming IN CORNWALL
Love your yoga and now want to experience the wild swimming craze too? Look no further than
Cornwall’s Fistral Beach Hotel and Spa, where you can experience the ultimate pampering yoga
to experience wild
weekend and get your feet wet in the water under expert eyes. By Lauren Bloxham

swimming? Look no further

than Cornwall’s Fistral
Beach Hotel and Spa,
where you can experience
I
magine emerging from savasana and only base to escape to.
returning to your room…the sound The Yoga & Wild Swimming weekend
of Fistral beach’s big waves crashing offers the perfect balance of group
on the rocks outside… a freestanding dynamic, comradery, and anonymity, great
bathtub overlooking the bay and a for those who are looking for a weekend

the ultimate pampering

range of beautifully crafted natural bath escape with friends that offers some
products to indulge in…this is a yoga break adventure and focus but prefer a lighter

Mary Firestone
to soothe the soul and indulge all the approach than the traditional yoga retreat
senses. experience. Neatly gathered at points of
Fistral Beach Hotel and Spa perches at practice, with three yoga sessions across
the southern end of Fistral Beach, an iconic the weekend and a fantastic morning of
surf beach. As the waves roll in, many of wild swimming in between, yoga teachers

yoga break…and enjoy a

the rooms, including the hotel’s Dune Jane Forster, Kate Jones and swimming
restaurant and bar, have front row seats coach ‘Cornish Kelpie’ Sarah Walker host a
to all that unfurls on the beach below and mixture of Sivananda, Dru and restorative that you need them. Whilst yoga retreat
in the water. From surfers to swimmers, yoga, and offer an exhilarating dip in the purists might baulk at the idea of cocktails

Mary is the author of ‘Trusting the Dawn: How to

paddleboarders and walkers, there is crystal-clear waters after yoga, the frayed and weary among
always something to look at on the beach of the Atlantic. us, who simply need a weekend away
— and the hotel provides a fabulous adult- with the added benefit of a touch of yoga,
Yoga for everyone
Yoga is held within the fitness suite at
the back of the hotel. The room is private
and feels contained, and what it lacks in
will be relieved! Having a varied menu to
choose from offers something for everyone,
and friends gathering together will have
the advantage of enjoying quality time dip in the sea.
Choose Joy and Freedom After Trauma’ (Sounds
character and views, is made up for by the without the sense of obligation towards the
fairy lights, candles and music offered by group dynamic that more typical ‘retreat’
the teachers. The restorative session is weekends might lend themselves to.
warm and nurturing, with equipment such
as bolsters, eye pillows, blankets and belts
provided. There’s a sense of ease, with time
to chat and slowly saunter away for drinks
With an opening Friday evening
Sivananda class, Jane Forster holds space
for playful and challenging yoga poses
including headstands and crow pose. Yoga & Wild Swimming
True Publishing), the story of her trauma and
and food at your own pace. The advantage It’s an ambitious opening, but is brought
of being in the hotel is, of course, having with good humour and with plenty of
the bar and restaurant there at the times modifications for the total beginner. Her

94

In Cornwall, Page 94
survival during the 2017 California wildfires and
subsequent 2018 mudslide which took her brand
Don’t miss... new family home — and her transformation
through healing. She’s now on a personal mission
to let others know there is light on the other side
of the darkness of PTSD.

Photo: Brooke Daniels

Subscription Regular contributors:

Claudia Brown, Paula Hines, Sarah Highfield, Lauren Bloxham,
Lydia Kimmerling, Kiki Morriss, Sue Pugh, Isabel Lankester

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WORTH 800!
ONLY £3.95 A MONTH

TRENDING
yoga styles
8
try something
different!

Gentle heart
a heart-opening
vinyasa flow sequence
OM
MEETS
MAY 2023 – £5.99

COVER STAR
Ivana Horecny
• No Contract

• Delivered to your door

Words of wisdom
CHILD’S
POSE
why does it feel
so good? • Cancel anytime “The most important point is to accept yourself and
you want stand on your own two feet.”
ALSO IN THIS ISSUE...

Shunryu Suzuki
• Recipes - Plantifully Lean
• Amazing Spaces - Yoga Cabin
• Body Positive - yoga retreat
• Transcending Matters - OMFM

4
 Cover
Story
May 2023

Contents
8
OM Regulars
3 Editor’s Letter
4 Contributors
8 My Secret Place
10 Letters
12 Yoga Changed My Life
13 Your Daily Dose Of Nourishment
14 The Happiness Explorer
16 Living The Teachings: Metta
17 Gym Yoga Scene Hots Up
18 OM Loves: Beautiful Things For Beautiful People
Cover
Story 20 Amazing Spaces: Yoga Cabin
22 Wellicious Style: Yoga Fashion
26 Planet Yoga
85 OM Books: Great Yoga Reads
88 Yoga Is For Every Body: Your Photos. Your Community
98 OM Lite: Yoga Gymnastics

OM Yoga Show Preview

28 Ashtanga Basics: With Kino MacGregor
29 Book Your Workshops & Tickets
30 Meet The Huslers: Adam & Holly

OM Body

18
Cover
Story 32 Yoga At Home: Gentle Heart
36 360˚ Yoga: OM’s Anatomy Academy
Cover
Story 38 OM Meets: Ivana Horecny

32
42 Yoga Your Way: With Esther Marie
44 Yoga At The Dentist: Soothing Techniques
Cover
Story 46 Child’s Play: Why Does Child Pose Feel So Good?

Cover
Story
8 Trending Yoga Styles: Special Report
50 SUP Yoga
51 Yoga In PJs
52 Salty Yoga
53 Mindful Yoga For Mums

6
 54 Anusara Yoga
55 Menopause Yoga
56 Yoga For Trauma
57 Zen Ki Yoga

OMFM

53
59 Man On The Mat: Utkatasana
Cover
Story 60 Transcending Matters: Tarun Hari Das

59
OM Mind
62 Embodied Living: Empowered Rest
64 A Healing Journey: Healing From PTSD

OM Spirit
66 Four Ways To Practice The Art Of Surrender
68 Don’t Let A Fear Of Dying Stop You Living

OM Living
70 Eat Drink Yoga: Healthy Living Goodies
Cover
Story 71 Plantifully Lean: Plant-Based Recipes
74 5 Foods To Eat For A Healthy Gut
76 Fuel Your Fitness: The Big Questions

71 79
80
Teacher Zone
My Yoga Biz: Nicola Barnes
Moving To The Back & Finding The Heart
82 Come And Play Yoga: Enjoy The Exploration
84 Teachers’ Tales: Teaching What You Practice

OM Actions
86 Environmental Challenge: A Yogic Perspective

OM Travel

90
90 Autumn Yoga Retreat: Housel Bay Hotel, Cornwall
91 An Invitation To Essex: The Glass House Retreat
92 Rest & Regeneration: With Shine Retreats
Cover
Story 93 Body Positive Yoga Retreat: With Donna Noble
94 Yoga & Wild Swimming: Fistral Beach Hotel & Spa

Cover
Story 35 Competition: Win The Necksaviour
47 OM Yoga Awards: Your Chance To Vote
96 Subscriptions: Join The OM Community Now

7
 om beginnings

My secret place
Yogi: Julia Mihaylov
Photographer: Gemma Bringloe
Location: Lesnes Abbey Woods, Engand
The photo shows yogini Julia Mihaylov at Lesnes Abbey Woods, sometimes
known as Abbey Wood, an ancient woodland in southeast London. It’s
a place named after the ruined Lesnes Abbey in the London Borough of
Bexley. “This place is special for me because it is a beautiful park right next
to my house, where I go with my kids and family on a weekly basis,” she tells
OM. “It’s a beautiful wood with amazing hiking routes and playgrounds. It
also has the beautiful ruins of the old abbey, which is very unique. You can
also see Canary Wharf from the top of the hill. Additionally, I also hold yoga
workshops and classes from the little lodge in this park; it’s a very special
place for me and in my yoga journey.”

8
om beginnings

9
 WIN! NECKSAVIOUR: AWARD-WINNING NECK PAIN & HEADACHE RELIEF — WORTH 800!

N@masteLove OM magazine and want to tell

TRENDING
8
yoga styles
try something
different!

Gentle heart
a heart-opening
vinyasa flow sequence

CHILD’S
POSE
why does it feel
so good?
OM
MAY 2023 – £5.99

MEETS
COVER STAR
Ivana Horecny

the world? Here’s your chance ALSO IN THIS ISSUE...

•
•
•
•
Recipes - Plantifully Lean
Amazing Spaces - Yoga Cabin
Body Positive - yoga retreat
Transcending Matters - OMFM

Holiday time
I loved flicking through your retreats report in the April
issue. I’ve not been on a yoga holiday since before the
covid lockdowns (plus I lost my job during that time) so it was great to
browse through all the new retreats and seeing what’s out there. I’m
happy to say that I’ve now got a new job and have booked my spot on
an amazing yoga retreat in Greece this summer. To say I am excited
about this would be the understatement of the year!
Leigh, by email

Yoga Retreats 2023 Special Report

Soul’s Escapes — Worldwide

S
oul’s Escapes offers luxury bespoke
retreats for mind, body and soul
in stunning locations worldwide.
Expect small, intimate, exclusive

Life-changing
experiences. Group size is kept small
to provide the best service to guests
and ensure all have an unforgettable
time. And if you’d rather get undivided
attention, private tailor-made
programmes are a specialty! With Soul’s

I was made aware of your magazine when Escapes, there’s no one-size-fits-all

retreat: you can have your own retreat,
with one-to-one services designed
around your dates, requirements and

you featured Inner Child Yoga School and Vic

preferences.
Imagine immersing yourself in the
unspoilt Cambodian jungle with one-on-
one private forest bathing and yoga in
ancient Khmer temples. Or learning to

Tso in a recent issue — and my daughter was quoted in slow down while mastering meditation
with Buddhist monks in Laos. Or
practicing yoga with stargazing in the
desert to feel at one with the universe.
Each retreat is carefully designed to

it! My daughter’s love of yoga stemmed from my own provide healing and nurturing in unique
surroundings.
Whether you join the small, exclusive
groups or choose to travel on a tailor-

discovery of the Bikram practice in May 2021. I was such made retreat with private one-to-one
instructors and services, you will find a
unique programme that will transform
your perspective about yourself, your
Suitable for: Anyone who is ready to live, explore
and evolve.

life, and the planet you live in. When: Throughout the year.

a cynic before I discovered it and never thought that I’d Find out more:
Accommodation: Private rooms in luxury boutique
hotels, private villas, or glamorous luxury camps offering
excellent standards of service, quality and comfort.

ever commit to this, nor the impact it would have on my

[Link]
Get social: How much: Prices vary according to retreat,
@[Link] destination and dates. See website for details.
soulsescapes8115

life, and so I’d just love the opportunity to urge people to

try it. So many more people should be experiencing the
same life-changing transformation as I have as a result.
Chloe, by email
66

Keep in touch
OM Awards
OM Letters, Prime Impact Events & Media, I was really happy to read about your plans to launch the OM
4 Nags Corner, Nayland, Essex, CO6 4LT awards later this year. It’s high time there was something like
this in the yoga world and I
editor@[Link] know that with OM magazine
behind it, it will be done in a
very tasteful way…so thank
[Link]/ommagazine you. Hopefully it will help get
some proper recognition for
all the amazing teachers and
[Link]/OMYogaMagazine
studios out there that are
doing wonderful things for
[Link]/omyogamagazine people day in, day out.
Jo, by email

10
 om beginnings

NAME:

Photos: Mindy Coe Photography ([Link])

Emma Gwillim
AGE: 45
OCCUPATION:
Trauma-informed yoga
teacher and breathwork
facilitator, coach and
freelance writer
Yoga has been the ‘loyal friend’ to Emma YOGA YEARS: 23
Gwillim over the years. She now teaches
others to listen to the wisdom of the body and
breath as a way to soothe anxiety and stress How has yoga changed your life?
It’s no exaggeration to say that yoga has guided me to remember
Why did you start yoga? who I really am. It has brought me really profound moments of
I was a university student that was studying awakening, as well as a bit of unravelling of who I thought I was that
hard and socialising even harder. During the made me feel quite lost at times. But always the simple comfort of
summer break, while I was at my parents’ that space on my mat, just for me. That’s the story so far.
home, they invited me to go to a local yoga
class with them. I didn’t know much about yoga mat was a source of comfort. My curiosity
yoga at all so I had no expectations but, very about how it had this effect on me led me to a
quickly during that class, felt that I’d found 200-hour teacher training as a way to deepen my
something that felt like ‘me’. It was years own practice. I’d not initially planned to teach.
later though, after graduating and beginning My experience of yoga has been like pulling a
working life, that I started going to a local thread: each time I explored a little bit more, it
class — again, as a plus one — and fell in opened my mind and sparked curiosity again.
love with the way yoga made me feel. For Sharing yoga as a teacher has also drawn me to
the years that followed, my practice waxed the practices that I see have the most profound
and waned but there was something about yoga that kept drawing effect, especially pranayama. Inspired by the workshop that had
me back. I’ve referred to it as my loyal friend, always there when I’ve such an impact on me, I love creating a space for people to connect
needed it. to their body and breath; it feels like a privilege. My teaching style
now — in some way motivated by my own experience of anxiety — is
Best yoga moment? focused on helping people to ‘unwind’ their body and breath, and
Of many gorgeous moments to choose from, there’s one that somatically release experiences held in the body. Studying a trauma-
stands out because of the impact it had on me. I was 11-months informed accreditation currently is drawing all of these threads
postpartum after the birth of my first son when I attended a together. The ancient wisdom of yoga is such a gift.
weekend workshop. I arrived with a minute to spare, apprehensive
about leaving my baby, and settled on my mat waiting for the class Favourite yoga haunts?
to start. The teacher, Amanda, welcomed us and the music (Snatam It’s the teacher that holds the appeal for me. I’ve practiced in many
Kaur’s Long Time Sun) began to play and, out of nowhere, a river of less-than-glamorous church halls over the years with incredible
tears began to flow — unstoppable, silent tears as I moved my body teachers — there are so many hidden gems. A small kundalini class
and breathed into all that had been held, so tightly wound in my in Hereford, a hatha class in Garforth many moons ago, and the
body over the past 11 months. That class was eye-opening for me. I’d coolest community at Om is Where the Heart Is near Huddersfield,
been holding all of that inside of me until I stepped onto my mat that have been memorable because of the little details attended to that
day. It certainly sowed a seed. made them feel so special. My absolute dream spot, though, was
practicing yoga on honeymoon at Alila Ubud — dreamy!
Anything else?
It’s been a decade since that workshop. In those unpredictable days Find Emma Gwillim online at: [Link] or connect via
of early motherhood, and struggling with generalised anxiety, my Instagram @emmagwillim

12
 SATORI
Your daily dose of HARPER
Nourishment MENTAL HEALTH ADVOCATE
5 top tips on getting your daily dose of nourishment by WELLNESS RETREAT CHEF
retreat chef and mental health advocate Satori Harper

N
ourishment is a word that’s needed, but when you can, strengthen
taken for granted these your body with exercises that show it the
days, but what does it gratitude it richly deserves.
truly mean? Take it from
someone who aims to 3. Normalise eating nourishing foods
achieve nourishment in all aspects of as an act of self-healing love. Quit the
life, it can be found in almost anything. diet-fad talks and trends and nurture
I believe that leading a life of balance, your body with foods that align with what
fulfilment and good health is what we you need at that time. Identify solutions
should all strive for in the short time that to your problems through diet and
we have on this planet. “It’s easier said nutritional knowledge then apply this
than done,” I can hear you say. Well, here strategy to your wider life.
are my top tips to help you find the sort of
mental, physical, emotional and spiritual 4. Find an itch and scratch it! Not
nourishment that I’m talking about…and literally, but by itch I mean something
you’ll be relieved to hear that my advice that ignites the desire for self-
won’t be just eight daily glasses of water! improvement. It needs to be something
that truly feeds your soul and brings
1. Practice presence. There's no better you joy. Spend at least a small amount
way to nourish the mind than being of your day enjoying such things like
present in the moment. Put down that making a delicious recipe and then, most
phone and stop mindlessly scrolling on importantly, eating it!
your daily dog walk or when soaking
in the bath. Take the opportunity to 5. Remember that your environment
switch off the screen, take note of your affects your mood and energy.
surroundings and how you are feeling at Surround yourself with people with pure
that time and fully experience all of the intentions where possible, and have pure
five senses you are blessed with. intentions yourself. Energy attracts. The
right support circle will help you flourish
2. Create habits that show gratitude and nourish your dream life.
to your body. Express yourself through
movement while flourishing through the Connect with Satori Harper on Instagram
ebbs and flows of your cycle. Rest when @satoriharper

[Link]
 om beginnings

The

Explorer
How to…get unstuck
By Lydia Kimmerling

I
t’s common for people who work with me to be asking the is more beautiful, more joyful and more freeing than you can
question: What will make me truly happy? Usually, they imagine. Although on the surface this appears to be about finding
start asking this question at a point in life where they are a new career, it is usually much more about being true to yourself.
fed up in their career but they don’t know what it is they In the process of becoming more true to yourself, you discover a
want next and not being able to find the answer to this can greater sense of inner peace and this inner peace gives you the
make you feel very, very stuck. personal power to live your life for you.
If this is something you’re asking yourself right now, I am If you’re asking yourself this question and you’d like to find
celebrating this for you and so is your future self! Feeling stuck more clarity and direction so that you can move your life forward,
and experiencing what you do not want, is the first step in I’ve outlined five steps below that will help you to get started.
manifesting change. To know what you do want, you have to
experience what you don’t want — and it’s for this reason that I
am celebrating this for you. 1. Start being true to yourself
What’s great is that you have the awareness that this is no When you know that you could be happier but you don’t know
longer the experience you want and this discomfort is what is how to get there, it’s likely that you’re unknowingly programmed
pushing you towards what you do want, by nudging you with the into ideas and beliefs that are not true to who you really are. Make
life-changing question: What will make me truly happy? a list of what you are thinking about yourself and your current
Of course feeling stuck isn’t great, but if you can shift your situation and be unwaveringly honest about which of those
perspective towards celebrating this question (because now you thoughts needs to change.
know that it means change is coming, instead of feeling frustrated
that you don’t have an answer yet) you will move more quickly
towards clarity. 2. Stop people pleasing
And because I have helped hundreds of people find the answer If you are constantly thinking about what other people want and
to this question, I can tell you that what’s on the other side you worry a lot about what other people think, this means that

14
 om beginnings

you’re not living your life for you. Write an unapologetic list of 5. Let go of fear
how you would live your life if you didn’t care about what other If you’re not moving forward because you procrastinate
people thought of you. about everything and are telling yourself that you
don’t know where to start, it’s likely that you are
3. Get to know yourself unknowingly programmed into fear. Write
If you doubt yourself often, lack a list of all of the fears you have at the
self-belief, or find it hard to make moment and start to address them
decisions, this means that you are one by one by asking yourself: “If
disconnected from yourself and I wasn’t fearful of [insert fear], I
this lack of connection will stop would…” and then take action
you from being truly happy to overcome each fear.
and sabotage your success.
Write a list of everything you Your new life is in
like and don’t like, plus start processing, it’s already
taking note of your opinion on started to take shape and
things. This is an easy way to form. It takes time and it
start knowing yourself better. can feel slow, but in the end,
it will be the transformation
you went through to get there
4. Improve your that you most value, so enjoy the
‘selfationship’ journey.
Your ‘selfationship’ is the relationship that you
have with yourself — so if you don’t like yourself, or Which of these five steps is it that you think you
you treat yourself unkindly, it means that you need to improve need to take? Say hello to Lydia Kimmerling on Instagram
the relationship you have with yourself! Write a list of all of @lydiakimmerling where you can find out about her power hour
the ways you would like to be treated and start actioning them session that will unlock the clarity to move your life forward
yourself.
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Living the teachings — understanding
yoga’s everyday spiritual meanings

METTA: LOVING KINDNESS

By Sue Pugh

M
etta means ‘love’ (in a whoever the object of our Metta may be (and Metta is also a wonderful way to practice
non-romantic sense), this includes ourselves) is relieved of their forgiveness or letting go of negativity
friendliness, or kindness: particular form of discomfort, unease or towards someone that may have got on the
hence ‘loving-kindness’ pain as they are touched by the power of our wrong side of you for whatever reason. We
for short. It is an emotion, goodwill. Hence, why practicing Buddhists know that forgiveness is healing and that
something you feel in your heart. Essentially, hold this in such great reverence. So how do by harbouring resentment, in reality we are
Metta is an altruistic attitude of love and we practice Metta? harming ourselves more than the person
friendliness; there is no self-interest involved that is the cause of the animosity.
here. Through Metta we turn away from Metta Meditation Notice any feelings that arise during
being offensive, harbouring resentment or Sit in your regular meditation posture with the practice with an open mind. You
animosity of any kind; instead, our thoughts a tall spine. Connect with your breathing might have very strong feelings if you
turn towards the wellbeing and happiness of and spend a few minutes focusing on imagine someone you care about who is in
others. True Metta is an all-embracing love the movement of the breath. Notice the distress, or someone you dislike intensely.
that overcomes social, religious or economic physical sensations that accompany this Let the feelings come and go naturally,
barriers. movement, especially at the level of your without clinging to or judging them. Allow
Metta is also called a paritta: a spiritual heart. yourself to feel the warm-heartedness that
formula capable of safeguarding our When you feel ready, think about accompanies Metta meditation. It can be
wellbeing, protecting us against danger, and someone you care about or someone that a really calming practice if you are anxious
rescuing us from some of the mishaps and needs loving kindness then use the following about someone that you love. Practicing
misfortunes of life. In Buddhist countries words either spoken out loud or in your Metta can really feel as though you are
Metta is held in great reverence with faith mind: helping them in quite a powerful way.
in its healing powers. It is thought that as May you be safe It is said that those who practice Metta
Metta radiates out from us it can calm us, May you be happy meditation will be able to forgive more
strengthen our minds and even cure disease. May you be healthy easily, have their anxiety reduced, will sleep
So how can we practice Metta as part of May your mind be at ease. better and will be able to give and receive
our regular yoga practice? Metta is an active love more easily, all very good reasons to
form of meditation where instead of focusing You may also offer yourself loving kindness: head to your mat and give it a go.
on the breath, we focus on sending loving
kindness out into the world, and we imagine May I be safe Sue Pugh is a yoga teacher and founder
that those people in our thoughts are May I be happy of [Link] and
touched by our good will. Metta meditation May I be healthy [Link]
can take this even further by imagining that May my mind be at ease.

16
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Gym yoga scene

hots up
Hybrid Fitness is expanding its
network of gyms, many of which boast
their very own hot yoga studio

High-street gyms are upping their game The company recently signed a
when it comes to yoga. partnership deal with double Olympic
Hybrid Fitness — which offers its own gold medalist Daley Thompson, who
hot yoga classes in heated studios — is once worked as a fitness coach at AFC
on the expansion trail, setting up new Wimbledon.
properties and with plans for lots more “The site is fantastic and… will be an
to come. amazing place for members to relax,
Its newest gym is located at the AFC unwind and train,” the former Olympic
Wimbledon development at Plough champ said.
Lane, Wimbledon in London. Hybrid Fitness now operates four
It offers 20,000 [Link]. of fitness clubs in Reigate, Sutton, Canary
space over two floors, designed to Wharf and also Loughborough in
provide a balance of conventional gym Leicestershire — home to the UK’s
equipment, group classes, a strength top sports university, where hot yoga
and conditioning studio, a hot yoga is also on the menu. There are two
studio, squash and dedicated personal more confirmed sites, in Loughton and
trainers. Putney, as well as additional sites in the
Hybrid Fitness Wimbledon will offer a pipeline.
number of classes at the site delivered “We are on a mission to bring high
by expert coaches, including hot yoga. quality, performance driven training
Other classes include strength training to the community with the goal of
and metabolic interval training, plus positively impacting members’ lives
combat sessions such as Jiu Jitsu, Krav around the country,” said Hybrid Fitness
Maga and boxing. founder, Matt Payne.
 om beginnings

Aromatherapy Eye Pillow

Aromatherapy Liberty Print eye pillow from Spritz Wellness for
yoga, meditation, relaxation and as an aid for sleep. Filled with
dried lavender and chamomile to promote calm and relaxation,
and gently weighted with buckwheat hull and linseed to allow
the pillow to contour to the eyes and forehead. Removable outer
cover. As with all Spritz Wellness products, this eye pillow donates
profits to Surfers Against Sewage to help keep the world’s oceans
clean. For every online purchase Spritz Wellness also collects 10
plastic bottles through the Plastic Bank.
£25
[Link]

Lovendu Journals
Lovendu creates wellness
journals for all kinds of
situations, from overthinking
to self-love and manifestation.
The Overthinking Journal
is actually pretty amazing: it
includes key strategies to ease
your thoughts and get you through
Beautiful things for
the tough times. Take your pick beautiful people
also from a range that includes the
Happiness Journal, the Anxiety Journal
and the Manifestation Planner, among many
others. Lovendu was created by Laura Schmidt
who began journalling in the hope that it would improve her own
mental wellbeing during the covid lockdowns. She soon found
that she had more self-awareness, was sleeping better and being
more productive and wanted to share the benefits. All journals are
beautiful, inspiring and imbued with positivity. Perfect for all yogis
and journallers!
£20
[Link]

Positive Energy
Crystal Candle
Manifest positive energy
with this stunning white
sage fragranced candle.
A blue frosted glass
holder and metallic
lid are accented by Men’s Earth Shorts
a scattering of clear Stretchy, lightweight, breathable and sweat wicking mid-length shorts
quartz crystal chips that cut above the knee and slightly fitted so you can train with purpose and
can later be reused for pace. Created from a premium yarn, made from 100% recycled plastic
a multitude of spiritual bottles, plus 100% recycled drawstring, zips and zip-pulls! The shorts
purposes. come Global Recycled Standard (GRS) and Oeko-tex class I certified for
£9.99 transparency in all things sustainability.
[Link] £60
[Link]

18
 om beginnings

Skin Food Lip Balm

If you’re a big Weleda fan then this is the
lip balm for you. Filled with botanical
extracts that nourish your lips with natural
oils and waxes, soothing and repairing dry
and chapped lips. Suitable for vegetarians
and people intolerant to gluten. All Weleda
products are also climate neutral through
compensation and reduction initiatives.
When dry, chapped lips trouble you, whip
out the little green tube and put Skin Food
Lip Balm to work!
£7.75
[Link]

Voanio Meditation Cushion

Press pause, meditate and escape to the beach: ‘Voanio’ means
‘coconut’ in Malagasy, the national language
of Madagascar, where these gorgeous,
handmade meditation cushions
are made. Made with a beautiful
palm tree embroidery filled with
buckwheat hulls or raphia, that
can be removed as needed for
easy height adjustments. Bring
joy and colour into your practice
while making a positive impact
on the planet!
£55
[Link]

Wellicious Yoga Pants & Tank

Living a sustainable yoga lifestyle is fun and easy! Discover Bodyism Male Optimum
the Wellicious cradle to cradle certified, biodegradable Bodyism has created a range of supplements and powders, each
and circular Best Yoga Pants and Fresher Cropped Tank in providing a powerful baseline of support to help you reach wellbeing
Diamond White with a clean conscience. They are timeless goals. The natural supplement range includes seven products including
eco-yoga essentials and the perfect choice for yoga workouts Male Optimum: an empowering, cacao flavoured blend of Tribulus,
and everyday use alike. Wellicious offers ethical yoga fashion vitamins, minerals, maca and plant-based. The ultimate energy booster!
at its finest, with all items woven and made in Europe. Another favourite is Serenity: a pre-bed chocolate shake with calming
£129 Best Yoga Pants chamomile, hops and magnesium.
£79 Fresher Cropped Tank £60
[Link] [Link]

19
 om beginnings

Amazing SPACES
YOGA CABIN
Foxhills Club & Resort
Stonehill Road, Ottershaw
Surrey KT16 0EL

[Link]

Foxhills Club & Resort is located in Chertsey, Surrey, just outside purpose-built, secluded yoga space, within beautiful woodland
of Woking, and dates back to the 1780s when mercurial politician surroundings, is a great place to relax body and mind with a
Charles James Fox resided at the estate. full range of classes spanning yoga, pilates, Tai Chi and guided
As well as being a popular local golf, wedding and spa venue for meditation. The yoga class menu is impressive: expect everything
the area, the centre also boasts its own dedicated Yoga Cabin. This from power yoga to pregnancy yoga and all things in between.

20
 om beginnings

Foxhills has won awards for its gym and spa offering, including at Day, six members of the gym and personal training team raised
last year’s National Fitness Awards 2022. As well as the Yoga Cabin over £1,500 for CALM (Campaign Against Living Miserably) after
itself, you’ll find a spacious gym fully equipped with cardio and completing 10 back-to-back classes in one day.
resistance machines, plus five swimming pools (yes, five!), and a Non-members and non-residents are welcome on day visits,
luxury HealthSpa. while there is a range of memberships available, along with
The fitness team also runs regular challenges for members as accommodation if you’re in need of a country escape.
well as taking part in charity fundraisers – on World Mental Health

21
 om beginnings

Wellicious
Fresher Cropped
Tank - Diamond
White (£79): The
new Fresher Cropped

STYLE
Tank is designed with
stretchy comfort,
light support and a
comfortable 4cm wide
elastic hem band for
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Living a sustainable yoga lifestyle you through all your
yoga poses.
is fun and easy! Discover the Best Yoga Pants -
Wellicious cradle-to-cradle certified, Opaque - Diamond
biodegradable, and circular clothing White (£129): One
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range. Timeless eco-yoga essentials, finally back, now made
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ABOVE: Control Bra - Caviar Black (£89): This

sustainable organic cotton yoga bra made from
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support you've been looking for.
Yoga Shorts - Caviar Black (£99): Stay cool and
comfortable through your yoga practice in the
super soft, stylish yoga shorts!

22
 om beginnings

New 3/4 Crop Top - Caviar Black (£99): This fashionable

biodegradable yoga tank is a fitted active top for all your
workouts, featuring a flattering cropped length.
Yoga Shorts - Caviar Black (£99): Stay cool and comfortable
through your yoga practice in these super soft, stylish yoga
shorts! With a high waistband and hidden pocket, plus relatively
long length, they offer total confidence and practicality!

BELOW: (Left) New 3/4 Crop Top - Caviar Black (£99):

This fashionable biodegradable yoga tank is a fitted
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cropped length. With a comfortable 5cm wide elastic
hem band for extra security, it is perfect to combine with
the high-rise organic yoga leggings! Sustainable yoga
fashion made in Europe at its best!
(Right) Control Bra - Caviar Black (£89): This sustainable
organic cotton yoga bra made from biodegradable
material, gives you all the style and support you've been
looking for. The cut-out back design adds ventilation and
flexibility, while providing full support and coverage.
Fresher Tank -
Sea Green (£99):
This slim fit
biodegradable
yoga tank top is a
timeless eco yoga
essential and the
perfect choice for
yoga workouts and
everyday use alike.
Yoga Shorts -
Caviar Black (£99):
Stay cool and
comfortable through
your yoga practice
in these super soft,
stylish yoga shorts!

23
 om beginnings

BELOW: New 3/4 Crop Top - Caviar Black (£99): This

fashionable biodegradable yoga tank is a fitted active top for
all your workouts, featuring a flattering cropped length. With a
comfortable 5cm wide elastic hem band for extra security, it is
perfect to combine with the high-rise organic yoga leggings!
Easy Pocket Leggings - Caviar Black (£119): These
biodegradable organic cotton yoga leggings in caviar black are
the perfect basis on which to build your yoga wardrobe. With
their wide, high waist and flattering and supportive fit, they’ll
keep you covered in every asana you do.

ABOVE: Easy Colour Block Leggings - Deep Night Blue/Shoreline Blue

(£129): Designed for ultimate style and comfort, these sustainable
biodegradable yoga leggings have you covered through yoga practice
and everything else your day might hold! The thin and high waistband
with elastic and pockets on the left side make this organic cotton yoga
legging a funky option for your collection! Wellicious believes in slow
fashion and this is why it only uses high-quality cradle-to-cradle certified
fabrics to make all products last.

New 3/4 Crop Top - Shoreline Blue (£99): This

stylish biodegradable organic cotton yoga tank is
a fitted active yoga top suitable for all your yoga
workouts, featuring a flattering cropped length.
Easy Pocket Leggings - Shoreline Blue (£119):
These biodegradable eco leggings in shoreline
blue are the perfect basis on which to build your
yoga wardrobe. With their wide, high waist and
flattering and supportive fit, they’ll keep you
covered in every asana you do.

[Link]
24
 13 14 15 October 2023
Alexandra Palace, LONDON
TICKETS
NOW ON
SALE!
40% OFF
(limited period)

Special guest:
Kino MacGregor

[Link]
Sponsored by:
 om beginnings

Stories from around the weird and wonderful world of yoga

USA: App’y days

The market for meditation apps is growing fast. It is a global
market that is forecast to be worth $6.89 billion by 2028,
according to a recent research report by SkyQuest. That
represents sustained annual growth of around 42%
over the next five years. The company said the growth
is supported by the strong take-up of digital platforms
for health solutions among corporate and other
institutional bodies to help customers, staff and their
families thrive in an era of ever-increasing pressure and
stress. SkyQuest also projects that by 2025, meditation apps
will make up over 43% of the most subscribed categories of
healthcare applications in the US market.

UK: M&S mindfulness

Popular high street store M&S has been exploring all things
mindfulness lately. It recently partnered with yoga
and fitness coach Rosie Stockley, founder of fitness
platform Mamawell, to create a quick one-week
mindfulness guide filled with simple tips. “Being
mindful doesn’t require an hour-long practice every
day,” says Stockley, “mindfulness is all about the
small moments and navigating the day in a mindful
way.” She says there are lots of easy ways to be mindful
such as breathing exercises, being outdoors or going on
a walk. “Mindfulness is about integrating habits that make
you feel good.”

26
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Turkey: Marine life

Life at Sea Cruises is accepting reservations for the
world’s first (and only) three-year world cruise. If
that sounds like a long time, don’t worry: you’ll
have plenty of time to practice your yoga moves
with access to a state-of-the-art wellness centre,
among other features on board the MV Gemini. The
voyage, which sets sail on November 1 from Istanbul
(with pickups in Barcelona and Miami), will cover
more than 130,000 miles, visiting 375 ports across
135 countries and seven continents. But it’s not cheap:
prices start at $29,999 per year — that makes any yoga
studio membership a great bargain!

Saudi Arabia: Yoga education

Yoga is finding its feet in Saudi Arabia’s top universities.
According to Saudi Yoga Committee President,
Nouf al-Marwaai, a number of agreements are
to be signed with Saudi universities in the
coming months to support and promote the
ancient practice. The announcement was
made in the capital, Riyadh, during a forum,
‘The Role of University Sports in Supporting the
Kingdom’s Vision in Sports’, organised by the Saudi
Universities Sports Federation, with the Ministry
of Education. “Yoga gives its practitioners many health
benefits (for) both physical and mental wellbeing,”
al-Marwaai was quoted as saying by Arab News.

India: Power yoga

Dozens of delegates at a recent G20 anti-corruption
summit in Gurugram, Haryana were treated to
yoga as part of their welcome to the country. The
delegates experienced India’s culture through
specially curated yoga sessions, as well as visits
to historic sites, cultural events and local cuisine.
The summit brought together almost a hundred
visitors from around 30 countries as part of the First
Anti-Corruption Working Group Meeting of the G20,
or Group of Twenty, a collection of the world’s most
powerful economies, with India currently holding
the presidency.

27
 om yoga show 2023

OM YOGA SHOW
13th, 14th & 15th
October 2023
Alexandra Palace, London
[Link]

OM Yoga Show 2023

We’re counting down the days to the next
OM Yoga Show! Europe’s biggest annual ASHTANGA BASICS
yoga event takes place again this year at Ashtanga Basics Workshop with Kino MacGregor
Alexandra Palace in London. Here’s a taste Take this rare opportunity to practice with one of the top yoga teachers
of what to expect in October in the world and dive into a detailed exploration of the Ashtanga Yoga
method starting with the foundational principles of practice in the
Connect with Kino MacGregor Primary Series. Break down key principles and poses in a perfect mix
Calling all spiritual seekers! This year, you’ll have the between theory and application. Perfect for all levels, new students will
chance to practice on the mat with the one and only find a warm welcome to this ancient tradition and old students will leave
Kino MacGregor. The Ashtanga Yoga legend has been with a fresh look at the lineage and practice.
dedicated to a daily, six-day-a-week practice for more
than 20 years, making annual trips to Mysore, India to
study with her teachers, the late K. Pattabhi Jois and
his grandson R. Sharath Jois. Sunday 15th
With over one million followers on Instagram and October, 2023
over 500,000 subscribers on YouTube and Facebook,
Kino MacGregor’s message of spiritual strength now
reaches people all over the world. Sought after as an
expert in yoga worldwide, she is an international yoga
teacher, inspirational speaker, author of four books,
producer of six Ashtanga Yoga DVDs, writer, vlogger,
world traveler and the co-founder of Miami Life Centre.
And this year we’re proud to say that she will be
joining us at the OM Yoga Show! Kino MacGregor will be
presenting just the one workshop, so be quick — make
sure you book your tickets now to avoid missing out!

28
 om yoga show 2023

Meet the Huslers

Husband and wife duo Adam Husler and Holly Husler will
be teaching at the OM Yoga Show this year. Be sure to
catch them at Alexandra Palace in October
Inspirational yoga teacher Adam Husler Can you tell us a bit about your and mentally. My belief is that the body
and blissful sound healer Holly Husler are yoga story? is the most tangible access point we have
perhaps the most well-known yoga couple Adam: I first used yoga to increase to the universe, and we can have deep
in the UK, working out of London. They’ve performance and recovery as a teenage spiritual enquiry using the body as a vehicle
both got yoga and sound healer trainings, amateur boxer, then it turned into a way to for that.
and run regular workshops, retreats and profoundly improve my mental wellbeing.
courses. You can even find Holly’s album on Then my first 200-hour teacher training was Holly: After a few years of leaving music
Spotify right now! a way to deepen my knowledge, but I had behind and teaching yoga instead, I was
Together the Huslers host their no plans to ever teach! eventually bridged back to music in a more
Honestly Unbalanced podcast, having healing capacity when I booked onto a
open conversations with celebrated yoga Holly: I found yoga, as many do, at a time sound bath one night in London. It was
teachers and other people who have spent in my life where I felt like I’d lost so much. so transformative that I decided to buy
their lives trying to make yours better! I’d been living my dream life in a girl band some crystal bowls and book myself onto a
This year, you can catch both of them for three years before it all fell apart, training. Five years later, I’m now teaching
teaching at the OM Yoga Show in October and suddenly I had no income— living in sound healer trainings myself! Sound
(tickets available now!). We talked to them London was impossible! I had to move healing is where it’s at for me now!
recently to get to know them a little more back home with my parents and start again
and to get a flavour of what to expect at the from scratch. Soon after, I broke up with Any tips for embedding yoga or
show. a long-term boyfriend. My friend had just meditation into a busy life?
started teaching yoga and invited me along Adam: I’m not an advocate of the idea
to a class…I was hooked! I cried in so many that your yoga practice can be your walk,
savasanas as I realised how I’d lost myself bringing up a child, your gym routine, or
over the years too. Yoga brought me home painting and so on. I think we all need a
to my true Self. formal practice, and then we can meet
other activities in the world as embodied
Tell us about what you are yoga practitioners. Don’t feel you need
teaching now? a 60-minute candlelit practice each day;
Adam: My vinyasa teaching is fuelled by a five-minute meditation or 10 minutes
a fascination with anatomy and a desire of mindful movement daily will work
to ask ‘why’? I’m not interested in making wonders.
cool shapes for the sake of it, but want to
to facilitate the exploration of intention Holly: Something I always say to my
in asanas, helping people find a balance students is: ‘peace and calm is so often just
between flexibility and strength; physically a few conscious breaths away’. If you have

30
 om yoga show 2023

Adam Husler Holly Husler

Adam Husler has taught his unique Holly Husler has gone from performing at the
style of non-dogmatic yoga in over London O2 stage to an audience of 20,000 people
60 locations across 20 countries, in her girl-band days, to singing healing mantras
fuelled by a fascination with and playing magical instruments to seas of
anatomy and a desire to ask the sleeping yogis at events, festivals and teacher
question: why? trainings across the globe.

OM Yoga Show
a busy life, finding your peace doesn’t have Werner, Jason Crandell, Radhika Das and
to be an hour’s practice on a mat. It can be more.
simply closing your eyes, breathing in and
out deeply and mindfully three times and In October, you’ll both be Workshops
finding some inward connection there. It’s teaching at the OM Yoga Show in
always accessible! London. What can people expect You can practice with the Huslers at
from your classes at the show the OM Yoga Show this year. Book
How did you first meet and what this year? your tickets online now.
it’s like being a well-known yoga Adam: During my class, we’ll dig deep
couple? into the lower body, exploring strength, Hip Love…and Hip Hate with
Holly: I actually met Adam at one of his dynamic movement, flexibility and active Adam Husler
yoga classes via a mutual friend. I had range of motion.
Instead of making pretty, dramatic
greasy hair that day and was wearing lairy
shapes and following the route of least
leopard-print leggings, and I fell over within Holly: From me, you can expect relaxation,
resistance, in this workshop you’ll
five minutes in the front row, ha! I’m not a chance to press pause on your busy
be moving and exploring your hips
sure which out of those things did it for him life and simply receive; a connection to
with control, strength and integrity.
but we ended up on a gin and bowling date harmony and peace through the healing
Through a magic combination of
a few weeks later! We’re very ‘Yin and Yang’ vibrations and frequencies of my crystal
dynamic movements, range-of-
but it works. We balance each other out. singing bowls.
motion exploration, static poses and
mobility theory, your hips will receive
Adam: Whether we’re teaching a big Any messages to readers out
90 minutes of the stuff they need,
conference or a small local class, we try there who have not been to
in all directions; not the stuff they
to meet people and interact in exactly the the OM Yoga Show before?
necessarily want! There will be plenty
same way. We’re eternally grateful that What would you say to them to
of thoughts and considerations for you
we get to go on some remarkable world encourage them to visit?
to take away to your regular practice.
adventures as a young family.
Saturday 14 October, 2023
Adam: There are no places that bring the
14.15 - 15.45
You’ve also built up your own national yoga community together in all its
£15
successful podcast. What can you diversity like the OM Yoga Show!
tell us about that?
Adam: On the Honestly Unbalanced For more information on Adam and Holly Sound Asleep: Sound Healing
podcast we’ve chatted to over 80 guests. Husler visit: [Link] and hollyhusler. Experience with Holly Husler
These are all people who’ve tried to make com or connect with them on Instagram After a busy week, this is your time
your life better, including loads of well- @adamhusler @iamhollyhusler to relax and receive. You’ll enter a
known yoga teachers like Tara Stiles, Dylan warm, candlelit space with peaceful
music, invited to lie down and get
cosy with blankets and any props that
maximise comfort. After a brief hello
and introduction to sound healing,
close your eyes and allow your body
to fully relax, your mind to quieten
and the breath to slow, as you press
pause on the world outside. Be guided
on a journey of healing sounds and
vibrations, with alchemy crystal bowls,
magical instruments, and voice.
Nothing to do but surrender and allow
yourself to travel inwards, back home
to your oasis of inner peace and calm.
Saturday 14 October, 2023
16.00 - 17.15
£12
Workshop Tickets available from
[Link]

31
 om body

YOGA at Gentle heart

A gentle and mindful heart-opening vinyasa flow.
By Isabel Lankester

Watch the mini session with Isabel Lankester on the OM website or app, brought to you in partnership
with Isabel Lankester Yoga. Visit [Link] for the full-length class, plus 100+ more
on-demand and live stream classes.
Enjoy this simple vinyasa flow to gently coax open your heart. Here we learn how to keep steady engagement through the core as we expand
into extension of the spine. During the practice we shall visit some commonly used yoga poses that all gently open up the thoracic spine.
Remember to move mindfully, make sure you are practicing on a flat, firm surface and listen to those inner cues. Heart openers often look
subtle but can feel quite intense, especially if you are a beginner, so take your time on the mat today. Option to use a strap if your shoulders
are feeling a little tight.
2. Interlace Hands Behind Back
Exhale again to a forward fold, rag doll, soften at your knees and allow
your hands to dangle just off the ground. Close your eyes and imagine your
spine really hanging off your body as you release the back of your neck.
Option to use a strap here as you remain in your forward fold but start to
interlace your hands behind your back (see image 2). Option to heel toe
the feet a little wider as you encourage the hands to fall towards the back
of the head. Notice a drawing forwards and down of the heart as your
scapula press together. Hold for a few breaths before releasing the hands
(and strap) bending the knees and lifting the arms overhead into chair pose
(Utkatasana, image 3).
1 – Half-Way Lift

2 – Interlace Hands Behind Head

1. Ardha Uttanasana (Half-Way Lift)
Begin in standing at the top of the mat (samasthiti, image not
shown) hands at your heart, eyes closed. Take a deep breath,
inhale and reach your arms upwards to urdhva hastasana
(upwards salute, image not shown), exhale as you forward fold
to Uttanasana (standing forward bend, not shown). Start to
inhale towards a half way lift of the spine (Ardha Uttanasana,
image 1). Feel your navel draw upwards towards the spine,
there is an extension forward of the chest as you lean back into
your heels.

3 – Chair pose

3. Utkatasana
(Chair Pose)
Notice your back
switch on as you
engage your front
abdominals and lift
up through the chest.
See if you can close
the front ribs in to
prevent pinching
into the lower spine.
Maintain this pose for
two to three breaths.

32
 om body
5. Tri Pada Adho Mukha Svanasana
(Three-Legged Downward-Facing Dog)
4 – Cobra Pose When you’re ready, find stillness in your down dog and lift
your right leg up and back, bend the right knee and stack
the hip, turn your gaze to look underneath your right arm (tri
pada adho mukha svanasana, image 5). As you pause here,
feel into the length of the spine from your right knee into
your fingertips. In this variation, welcome a slight twist of the
shoulders but try not to collapse into the left elbow. Release
the leg into down dog and roll the spine forward to plank.
Exhale lower the knees, chest and chin before rising up into a
baby cobra again. Take a full inhale towards your lower back
before rising again into your down dog. Repeat as you inhale
lift your left leg up and back, stacking the hip and yawning
open through the left hip joint. Release the leg into down dog
and roll the spine forward to plank. Exhale lower the knees,
chest and chin before rising up into a baby cobra. Take a full
inhale towards your lower back before rising back up into
4. Bhujangasana (Cobra Pose) your downward facing dog.
Now start to step back into plank, exhale lower the knees, chest and
chin before rising up into a baby cobra (bhujangasana, image 4).
Press into the front of your feet and lengthen into your crown, feel the 5 – Three-legged
shoulders and head press back and down. Exhale start to draw back into Downward-Facing Dog
downward facing dog (adho mukha svanasana, image not shown) where
you can walk out your legs by bending your knees. This will also drive
awareness into the soles of the feet and stretch out your spine.

6 – One-Legged
King Pigeon Pose

7. Urdhva Mukha Svanasana

(Upward-Facing Dog)
Inhale and reach your arms upwards to Urdhva Hastasana,
exhale as you forward fold to Uttanasana. Start to inhale
towards a half way lift of the spine (Ardha Uttanasana).
Feel your navel draw upwards towards the spine, exhale
and step back to plank before lowering down the knees,
chest and chin before rising up into a baby cobra, or upward-
facing dog (Urdhva Mukha Svanasana, image 7). In upward-
facing dog, draw your hips forward, pressing down through
your hands and smiling through the collar bones to open
6. Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) your chest.
Start to slide the right knee to the right wrist into pigeon pose from down
dog (Eka Pada Rajakapotasana, image 6). Keep the chest lifted in this pose, 7 – Upward-Facing Dog
breathing slowly into the back body. You can intensify the pose by lifting up
onto your fingertips or placing your hands on blocks. Take a least five breaths
here, drawing up into the crown of your head before lowering downwards
towards the floor. You can hold onto your elbows or stretch the hands
forwards to lay your chest onto your front leg. Allow the breath to soften here,
study the back of your body as you release the arch of your lower back. After
a few breaths repeat this pigeon pose on the left leg from down dog.
From down dog make your way to the top of your mat, remain in a forward
fold, inhale to Ardha Uttanasana, a half way lift before releasing the spine
completely in Uttanasana for a deep forward fold. Inhale, press into your
feet and raise your arms overhead, looking towards your thumbs in Urdhva
Hastasana (upwards salute, not shown). Exhale bring the hands back to your
heart, begin to settle your breathing.

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8. Camatkarasana (Wild Thing)
Exhale draw upwards to a downward-facing dog. Lift your right leg up
and bend the right knee (tri pada adho mukha svanasana) — option
to either stay here or begin to drop your right leg behind you into wild
thing (Camatkarasana, image 8). Really extend through your right
fingertips and imagine creating space between your right hand and
right heel. Here we shall stretch the chest, heart, upper abdomen and
neck in a single-handed heart opener to find the real peak of this flow!

8 – Wild Thing

9. Balasana (Child’s Pose) 10 – Side Stretch

Hold a few breaths before returning to either down dog or
rest for a moment in child’s pose (Balasana, image 9). Both
options are counter poses for wild thing. When your breath has 10. Side Stretch
returned back to a state of calm, repeat this pose on your left After repeating wild thing on the left side step into seated from your
leg from your downward-facing dog. down dog. Come into kneeling, reach your right hand out to the
side of your mat and lift your left arm up and across your head to
9 – Child’s Pose lengthen out the side body (side stretch, image 10). Take a moment
to feel into your waist and side of the neck before repeating on
the left side. (If you find kneeling uncomfortable, option to sit in
Sukhasana crossed-legged position (image not shown).
After lengthening out your side body, find your most comfortable
seat. Close your eyes, allow your hands to rest by your body as
you send your awareness into your spine. Notice what you have
awakened in this flow, from the back of your body all the way
round to the front.

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 om body

A 360º overview of...

Camel Pose (Ustrasana)
With Dr Kiki Morriss

Camel Pose (Ustra

asan
na )
Camel Pose is a dynamic backbend that opens your chest and increases the mobility of your
shoulders. It is an excellent pose to practice after long periods of sitting, and will improve your
posture and your sense of wellbeing. Ustrasana opens your heart (anahata) chakra. When this
chakra is open you are able to embrace life and love unconditionally, experiencing the power of
compassion, forgiveness and gratitude.

CAMEL POSE (USTRASANA)

USTRA = CAMEL ASANA = POSTURE

MOVING INTO THE POSE O Keep the back of your neck long. O Stretches your chest, shoulders,

O Kneel with your feet and knees O Don’t allow your head to drop back. abdomen, hip flexors and quadriceps.
hip-width apart, and with your thighs O Improves your posture and opens your
perpendicular to the ground. SHOULDERS AND ARMS chest.
O Move your hips and thighs forwards. O Extend your shoulders by using your O Increases your confidence and sense of

O Lift and lengthen your torso. posterior deltoids. personal power.

O Gently arch back and reach back to hold O Externally rotate your shoulders O Opens your heart chakra.

your heels. As you do this avoid rotating by engaging your teres minor and
your body. infraspinatus muscles. VARIATIONS & MODIFICATIONS
O Place your palms on your soles, with O Extend your elbows by using your O Tuck your toes under to make the pose
your fingers pointing towards your toes. triceps. slightly easier.
O Breathe evenly and steadily in the pose. O Use your rhomboids to bring your O Place a bolster or blankets on a chair.
shoulder blades towards the midline, and Arch back onto the chair, using the props
FOCUS YOUR GAZE to open your chest. to support your lumbar spine.
O Your focal point (drishti) is at the tip O If you are unable to arch back into the
of your nose or at a fixed point above LEGS full pose, try keeping your hands on your
or behind you (depending on where it’s O Extend your hips and femurs by hips and your thumbs on your sacrum.
comfortable for you to hold your head). engaging your gluteus maximus.
O Alternatively try closing your eyes. O If your pelvis moves backwards towards CONTRAINDICATIONS
your lower legs, engage your quadriceps to O Avoid the pose if you have a neck or

BACK shift your pelvis forwards. back injury or issue.

O Extend your back by engaging your O Maintain the angle between your thighs O Practice with caution if you have a
erector spinae and quadratus lumborum. and lower legs. shoulder issue.
O Tilt your pelvis forwards as your back O Press your shins, knees and feet firmly
extends. on the ground.

HEAD AND NECK BENEFITS

O Keep your neck and jaw relaxed as you O Strengthens your back muscles,
move your head back. hamstrings and gluteal muscles.

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 om body

To see previous 360º poses, become Doctor Kiki Morriss is a medical

a member of OM Magazine today. doctor, yoga teacher and author of
Visit [Link] ‘Nurturing Your Family With Yoga’.
Visit: [Link] or
[Link] Instagram @[Link]

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 om body

OM meets...
IVANA HORECNY
Meet this month’s cover star, Ivana Horecny, originally from Slovakia and now living the
dream in California. Here, she tells OM that despite a love of Scorpion pose and other
advanced asana, the most important thing yoga has taught her is to simply be
aware of the breath in order to find greater ease in stressful situations.
Words and photos by Wanda Bogacka-Plucinski
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 om body

I
vana Horecny was born in
Slovakia, but after traveling
the world and living in multiple
countries, from Sweden to
Portugal, she now calls San Diego,
California her home. She’s a yoga teacher,
a student of yoga herself, a full-time
working woman, world traveler, adventure
seeker and dog mum!
Although she can play hard like one of
the guys, she’s also very much a girly girl,
who loves fashion and the softer things in
life. What you might find refreshing about
her is that she’s unapologetically direct
with a wicked sense of humour! She sat
down with OM to talk all things about
yoga and wellness.

How did you first get into yoga

and why?
I returned to the US from living in Sweden
while completing my masters for two
years and had a difficult time adjusting to
being back. I was labeled with ‘adjustment
disorder’ aka ‘reverse culture shock’
(you know we have labels for everything
nowadays). I was struggling with some
depression and intermittent anxiety
and one of my closest friends looked at
me one day and said: “You need to do
something for yourself. All you do is work
or sit at home depressed. There’s a yoga
studio five minutes from your house,
go try it out, I think you’ll like it”. And
she was right! My whole life I’ve always
been involved in sports or some form
of physical art form, be it gymnastics or
martial arts. Having not moved my body
in two years had started to take a toll
on me psychologically and I knew I and outdoor activities… so when
had to get back into something that I contemplated a move back to
forced my body to move. the US, I needed to move to a
location where I would have
How has yoga changed a similar year-round, outdoor
your life? lifestyle. Hence, San Diego was
It definitely helped to alleviate the a great choice!
depression and anxiety in the early
days. As I progressed through my How does the East
practice, I realised that it’s constantly Coast vs West Coast yoga
inspiring me and there’s no end goal. community differ in the US?
Photos and interview by Wanda Bogacka-Plucinski

It’s an endless art/practice that always I have been exploring the yoga
takes you to new places and presents new scene in southern California over
challenges. Most importantly, it has given the last few months and have found
me a sense of community. I have met a pretty significant difference between
some of my most favourite people in this yoga on the East coast vs West coast.
world through this practice. East coast focuses more on the studio
today I call San Diego, California home. aesthetic, providing a welcome experience
What made you decide to move I felt and craved a drastic change, a to practitioners, and the teachers focus
from Slovakia to the US? change in location and scenery, career, on proper alignment, detailed cues
Simply put: Communism. I was born in a change in my overall environment. and warm-up as well as progressive
Slovakia but have lived on the east coast Portugal was a wonderful respite post- sequencing to prepare the body for a
of the US most of my life, since the age east coast departure, as I was constantly ‘peak pose’. West coast yoga provides
of five. In 2021, I moved to Portugal and surrounded by stunning nature, the ocean more outdoor community classes

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overlooking the ocean, which are great, Rica with its ‘no name’ dirt roads, endless difficult poses, challenge my students to
and which I personally enjoy. The studio stretches of ocean, and the most amazing help them see that they are capable of
classes here are predominantly heated sunsets I’ve ever seen in my life. more than they even thought possible.
yoga or ‘hot yoga’, often a bit overkill in Sometimes pushing yourself to that edge
terms of the heat. Most of the classes What style of yoga do you practice gives you greater confidence, not just on
are taught as a set sequence repeated and teach? your mat, but in life.
throughout the class with minimal Vinyasa, Power and Yin Yoga.
creativity, or progression to more Who inspired you during your
complex poses, and complex poses are How often do you get on your mat early yoga days?
rarely, if ever, properly cued or taught; to practice? My first instructor, Cindy Herr. Her classes
I’m struggling to feel challenged in Ideally three or four times a week. As I’m were so much fun and she loved to
most classes here. I have found one or still in the process of trying out studios challenge us. I still look up to her so much
two teachers in the San Diego area that here in San Diego, I’ve been practicing and my arm balance and forearm stand
are really great, but overall I miss and at a few different places and taking class practice is very much thanks to her. Also,
appreciate my teachers on the East coast. with different teachers but I haven’t been Cathy Madeo, who I had taken my very
consistent on getting on the mat — some comprehensive 200-hour yoga teacher
What is your favourite wellness weeks it’s four times and some weeks training with. She really taught me the
destination for a vacation, a yoga it’s only two times. However, even on my importance of cueing, sequencing, and
retreat or just fun? busiest weeks I try to push myself to go to allowing your personality to come through
Bali, for sure, although that is a bit of class at least twice a week. in your teaching style — mastering those
a cliche as everyone and their mother three factors can make or break your class.
goes to Bali for yoga retreats. It is truly a How would you describe your
magical place and I hope it remains that own teaching style? “Don’t forget to breathe.
way and doesn’t suffer the same fate as A high intensity power flow with creative
Tulum did (overrun by tourists). A close sequencing and alignment cues. I really The single most important
second, the Guanacaste Province in Costa love to teach people how to get into thing that yoga has taught
me is to become aware
of my breath.”
What’s the most important thing
yoga has taught you?
Don’t forget to breathe. The single most
important thing that yoga has taught me
is to become aware of my breath. I tend
to hold my breath in stressful situations,
even during strenuous workouts, which in
turn only perpetuates the stress instead of
mitigating it.

What does wellness mean to you?

Wellness to me doesn’t mean the fancy
yoga retreats and spa days (although I
love those!). True wellness means that
you are living your life in the most holistic
way possible: eating foods that are in their
purest form (not genetically modified),
getting plenty of sunshine, being out in
nature, laughing with your loved ones,
moving your body, and looking after your
mental health — which often times means
saying no even when you have FOMO
(fear of missing out) because your body is
telling you that you need to rest. Missing
out on temporary fun to build permanent
stability is not a loss.

How has yoga helped you see

yourself, your body and mind, on
and off the mat?
It has created a deeper appreciation for
my body and what it is capable of doing.
It has kept my mind and body sharp and
ageless.

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a guide and I feel that…to guide others practice and become a student again. I’ve
through difficult and challenging times in taught over 300 hours in the last three
their lives. years, in addition to my full-time job, and
somewhere along the way I forgot what it
Is there a person in your life that was like to just be a student…which is the
truly sees you for who you are? reason I fell in love with this practice to
My mother, of course! She gave birth to begin with!
me, after all, and we have an incredible
closeness and bond. Also my close-knit Connect with Ivana Horecny on Instagram
circle of girlfriends and of course my dogs. @yoga_with_ivana

What do you do when you are not Photos and interview by: Wanda
practicing or teaching yoga? Bogacka-Plucinski
I have an innate love for hiking, scuba IG: @[Link]
diving and surfing. I got into hiking as
a child, hiking with my parents in the
Carpathian Mountains of Slovakia. It was
such a great family bonding experience,
moments I will never forget — plus, there’s
QUICK Q&A
nothing like seeing the world from the Favourite yoga pose and why?
top of a mountain. Also, I started surfing Forearm scorpion pose. I’ve been in
while living in Portugal in 2021. Surfing love with it from the moment I started
is the closest I’ve come to feeling like I’m my yoga practice. Can’t explain it.
flying… other than the time I base jumped I just fell in love. It’s the feeling I get
off a cliff in Moab, Utah. when I’m in it that keeps me coming
back for more.
What about self-care? How do you
fill up your own cup? If you could take a class as a
The greatest form of self-care is self-love. student with any teacher from
How do you stay motivated? Learning how to not betray yourself and anywhere and from any period of
Practicing yoga truly gives me personal cultivating a strong intuition. On a lighter time (now or in the distant past)
satisfaction. Yoga is ‘doing something for note: travel. I love going back home to who would it be with and why?
myself’, a time just for me, it makes me Europe and exploring corners of the world A back-bending workshop with Janice
feel good inside and out. It’s the truth! I’ve never seen. Connecting with locals, Liou. Her classes changed my practice
After a class, I feel happier, my skin glows, eating their food, hearing their stories is and opened doors that I didn’t realise
I feel more hopeful, centred, fluid in my such a gift. I also love getting facials and existed. I miss her classes.
body and have a more positive outlook massages to help release stored stress in
on my life and the world. My students, my my body. And beach walks with my dogs. Favourite quote:
mentors, and people who have the guts to “Changing your external factors won’t
go for what they truly want in life are also What are your plans going change your internal struggles. The
my motivating factors forward? work must come from within.”
At the moment, I’m taking a short break
What are you most grateful for? from teaching to reconnect to my own
Being alive! And handstands!

What feeds your soul?

So many things. But here are some that
instantly come to mind: Good food, fresh
air, the smell of the ocean, views from
mountain tops, loving friends and family,
laughter, croissants, and my dogs.

What do you believe is your true

calling in life?
To truly live life and experience it in all its
glory. To be uniquely me. To be my own
person no matter what the crowd is saying
or doing. Having the courage to stand
alone from the crowd and be okay with
that. It’s never easy to be different, but
for me, I’d rather stand in my own truth,
listen to my own intuitive voice than be a
follower and sell out for the sake of fitting
in. I’ve also been told my calling is to be

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Yoga YOUR way

A three-part series on expanding your
practice to make it support your body,
your life, your needs.
By Esther Marie

3$577:2ƒ0,1'

Y
oga can support our mind through two different
approaches: on the mat and off the mat. Through
our on the mat asana practice, we are able to
steady the wandering mind and draw focus back
to the present through movement that is mindful
and united with our breath. This is often said to be experienced as
the post-yoga ‘high’ — a sense of mental peace and clarity, even
euphoria.
Off the mat, we can use the teachings of yoga philosophy to not
only practice yoga without physically moving on our mats, but
also embody the practice.
There are eight so-called ‘limbs’ of yoga, only one of which path, there are guidelines, principles, and concepts, all written
relates to the physical — the other seven paths to practice yoga to help us understand ourselves, connect to ourselves and create
do not involve actual, physical movement. Within this eight-fold inner harmony. All of which I think we need in today's frantic,
modern world more than ever.
I found yoga philosophy before I found yoga asana, which is
the usual way these philosophical concepts are discovered. I
started practicing mindfulness and meditation which led me to
find the eight limbs of yoga when I was battling severe anxiety
and depression over 10 years ago. To say I have a deep love
and passion for yoga philosophy is a big understatement! The
teachings of yoga philosophy have been able to heal the wounds
of my past that years of psychotherapy alone could not. Despite
the teachings of this philosophy being written sometime between
the second and fourth century BC, they are able to be adapted
and made relatable to life in 2023. They are as relevant today as
they were back then.
Here are my three favourite yoga philosophy concepts and a
few tips on how you can bring them into your everyday life to find
inner peace, strength, and balance without even stepping on your
mat:

1. Ahimsa
Ahimsa, meaning non-violence or non-harm. Traditionally
in yoga philosophy it is written that ahimsa is to mean non-
violence towards all living creatures, oneself and an attitude of
universal benevolence. To truly extend this attitude to others we
must first cultivate acceptance, tolerance, and compassion for
ourselves. Think about how you talk to yourself silently: is it kind
or sometimes cruel? Have you ever judged yourself? Been hard
and critical on yourself? By being more aware of your automatic
thoughts — and taking a mindful pause to reframe any unkind
ones — you are embodying ahimsa and practicing yoga. It is only
after we are able to truly treat ourselves with compassion and

42
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loving kindness that we can then extend this to others, and the
world. This teaching has created the most dramatic change in
my life. From living a life of self-sabotage, crippling anxiety and
total disconnection from myself, it was ahimsa that showed me
another way to think and to live.

2. Santosha
Santosha means complete contentment and satisfaction. This
is generally considered to be both an attitude of the mind and
a state of deep inner peace. How we can integrate this into our
lives today is by expressing gratitude. By becoming aware of all
the good in our lives, noticing and appreciating it all, rather than
only wanting more and more — in this way, we are embodying
Santosha. Another way of practicing this is through slowing down
and savouring the moment and simple pleasures around us. For
example, savouring and sipping your cup of tea in the morning
instead of gulping it down whilst watching the news. Gratitude
and Santosha both teach us that paying
attention to what’s going on outside of our
head, rather than in it, allows us to experience
new and deeper levels of appreciation for
everyday life.

3. Aparigraha
Aparigraha is often translated as non-
attachment. This has been one of the most
eye opening and ongoing lessons for me in my
yogic journey, both on and off the mat. We can
experience Aparigraha by making sure we are
not cluttering our homes with excessive things, even holding onto things from our past
that we are not hoarding, not wasting food, or that no longer serve us. Another way
we can use this philosophy is to let go
of the belief that we ‘should’ or ‘ought’
to be doing or living in a certain way.
This mentality is one of resistance and
often makes us feel worse. By adopting a
non-attachment mentality, we focus on the moment rather than
the result, rely less on external and material possessions and we
discover the freedom of doing things for the joy they bring us in
the moment, rather than worrying about the outcome.

I hope this has provided a little insight into how yoga philosophy
doesn't have to be overly complicated and is still very much
valid, needed and relevant for modern life. Personally, I believe
the basic principles of yoga philosophy are beautifully simple in
essence. They teach us how to nourish and care for our body and
mind and connect to our higher soul self. They encourage us to
explore our inner world and adopt healthy habits in our external
world. You could even say that yoga philosophy is actually the
oldest and wisest written teaching on what self-care truly is and
how to practice it, on and off the mat!

Esther Marie is a yoga teacher trained in meditation, mindfulness

and stress reduction. Her classes merge her love for functional
strength and movement as medicine. Find her on Instagram
@esthermarieyoga and practice with her online via her yoga and
mindfulness app EMY: Wellness & Yoga

* Read Part 3 of Esther Marie’s ‘Yoga Your Way’ trilogy coming in

the June issue of OM — on sale 18 May, 2023

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Yoga at the dentist

Soothing yoga and meditation techniques when you’re sitting

in the dentist’s chair. By Maria Oliver

W
hen we talk about hygienist prodding my tender gums than jumping around from thought to
‘yoga off the mat’, with a metal, electrical implement and thought or from one worry to another.
it normally refers hoovering/spraying my mouth while I In a dentist’s chair, the lamp is shining
to Karma Yoga or lay horizontally and tried not to choke or straight down at you and is an excellent
doing good deeds dribble. Drishti point. Obviously it shouldn’t be
out in the world. But is it possible, and used if the light is painful to your eyes,
actually helpful, to practice yoga at the “Keeping a calm, steady but dentists often give you protective
dentist? breath and breathing into eyewear – if it’s tinted then you can
Let me be clear about my expertise safely gaze at the lamp. If not the lamp,
here. I’m not a qualified therapist or
your belly helps to activate maybe there’s something else – one of
counsellor, I’m a yoga teacher. I don’t your parasympathetic nervous my dentists had a children’s poster on
have experience of having a phobia system. It persuades your brain the ceiling.
or anxiety about going to the dentist. Secondly, by carrying out a body scan.
Neither do I have any knowledge of
that you are in a safe place and Where are you feeling tension? The most
dentistry – hence my blissful ignorance everything is fine.” common areas are your jaw (no surprise
about dentists’ tools, as you will see. if you’re having to lie back with your
I’m suggesting how some of the Not only can yoga help you to feel mouth unnaturally open), your forehead,
practices you learn in a yoga class might better during your dental appointment, your shoulders, and your belly. Can you
help you to manage an everyday level of but if you stay calm and relaxed then it allow yourself to feel soft and heavy, and
worry and/or discomfort when visiting makes it easier for your dentist to get on let yourself give in to the support of the
the dentist (which can, of course, equally with their job. Your appointment is over dentist’s chair?
be applied to any other seemingly sooner and everyone is happy! Thirdly, by focusing on your breath.
stressful or uncomfortable situation). So here’s how I got through my recent It isn’t easy to breathe with someone
Visiting the dentist is not always appointment. poking around in your mouth, including
an enjoyable experience as an adult. First, by using a Drishti point. This is a thing that sucks out or blows water or
The inspiration for this article came an external point of focus, so that your whatever it does (I could research the
following a 30-minute session with a mind concentrates on one thing, rather purpose of this tool, but I don’t think

44
 om body

I want to know). If your nose is clear,

then it’s obviously better to breathe
through it so that you can maintain a
slow, steady, effortless breath. Breathing
through your mouth will huff up the
dentist’s mirror so they can’t get on with
their job, and trying to hold your breath
and breathe through your mouth when
you get the opportunity is not at all
relaxing! Keeping a calm, steady breath
and breathing into your belly helps to
activate your parasympathetic nervous
system. It persuades your brain that you
are in a safe place and everything is fine.
With every out-breath, allow yourself
to feel heavier. If possible, allow your
out-breath to lengthen so that it’s longer
than your in-breath. If your breathing is
slow and relaxed, then your body and
mind will relax, too.
Finally, practice being non-grasping:
the Yama of Aparigraha. You can let go of about you. An expert who doesn’t care routine procedure, maybe you can turn
the idea of having to be in control. Your is not trustworthy, and a caring person your appointment into a meditation, and
dentist is a skilled, qualified practitioner with no expertise isn’t either. If you feel come out feeling refreshed mentally….
who knows what they’re doing. Years as if you can trust your dentist, you can and dentally!
ago, I undertook a management tell yourself that they know what they’re
qualification and one of the lessons has doing and want to help you. Let go of the Maria Oliver teaches yoga in Hertfordshire for
always remained with me: a definition need for self-preservation. If you don’t children, adults, pregnant women and new
of trust. You can only trust someone if feel like you need to protect yourself, mums and is the author of several yoga books
you believe two things about them: that you’ll feel more relaxed. for children. Visit: [Link]
they have expertise, and that they care So, next time you visit the dentist for a

45
 om body

Child’s play
Why does child’s pose feel so good? By Diane Ashfield

B
alasana, or child’s pose, with a pillow or cushion on the knees, or your shoulders relaxing, your muscles
is a posture we often with legs wide and resting the arms on releasing and easing with every out
come into after working another chair or table positioned in front breath, and notice the total innocence of
on a challenging asana in more beneficial. this pose.
order to relax and reset For those of us on the floor, we can alter Little wonder that once we get into this
the muscles. It’s classified as a restorative or modify our child’s pose in lots of ways. position we don’t want to come out, so if
pose, gently draping the body over the Here are a few ideas: you want to stay a little longer, then do!
bent legs, resting the arms by our sides, • If the forehead doesn’t reach the floor,
palms facing upwards and our head we can place a block, cushion or make fists
gravitating towards the floor or wherever stacked on top of each other to rest the
feels comfortable. head.
Child’s pose is a gentle stretch for the • If our bottom doesn’t quite reach our
BALASANA BENEFITS
back, hips, thighs, and ankles. It can heels, we can place a cushion or blanket Benefits of Balasana when
help relieve back pain and is often used underneath our seat – this feels amazing practiced regularly:
after back-bending asana to reset and even if we are able to sit back on our heels!
release the spine. In Balasana our bodies Gently push the bottom back into the x Increases blood circulation
resemble a child in the womb and we are cushion and relax.
x Aids digestion
encouraged to be in the same state of • Stretching the arms out ahead elongates
mind as a foetus – not thinking or feeling, the torso and lengthens the spine. Push x Strengthens knee ligaments
but being nurtured by an unseen entity. your fingers into the floor while pushing x Lengthens and stretches the
the bottom back and down. lower back muscles
Balasana, or child’s pose, • Bend the elbows, bring the palms
x Stretches the shoulders and
together and rest the thumbs on the back
is a posture we often come of the neck – this is particularly great for ankles
into after working on a releasing tight shoulders and upper arms. x Energises the whole body
• Take the knees a little wider. This
challenging asana in order encourages the chest to come closer to the
x Releases fatigue
to relax and reset floor, promoting a sense of grounding. x Calms the mind
• For a deeper and more restorative version x Helps reduce stress and anxiety
the muscles. of Balasana, place a bolster or pillow
under your chest or belly and release
x Connects you to your breath
Even though this is an extremely
relaxing and resting pose, it’s not suitable yourself into the pose for a few minutes or
– nor comfortable – for everybody. Those for as long as feels comfortable.
with ankle, knee or abdominal issues, or Wherever you are in your child’s pose, Diane Ashfield (aka Yoga With Dash) is a British
those in later stages of pregnancy, should close your eyes, take long, deep breaths Wheel of Yoga teacher with classes online and
not practice child’s pose. Though they may and surrender yourself to each exhalation. in-person in Bromley, Kent. Connect with her on
find practicing Balasana sitting on a chair With your neck in a neutral position, feel Instagram @yogawithdashuk

46
 om body

NOMINATIONS NOW OPEN

The OM Yoga Awards are YOUR awards, and so you, our loyal readers, will be nominating
your favourite brands, teachers and retreats for them to be in with a chance of being
awarded an OM Yoga Award. Once nominations have closed, a short-list will be
created and released and then the winner of each category will be
announced at the OM Yoga Show 2023.

The categories are...

Favourite Yoga Teacher
Favourite Yoga Studio
Favourite Yoga Teacher Trainer
Favourite Online Yoga Platform or App
Favourite Yoga Mat
Favourite Yoga Clothing Brand
Favourite Yoga Charity
Favourite Yoga Retreat Company
OM Yoga Good Karma Award 2023

Head to [Link]/om-yoga-awards to complete the nomination form.

47
  
   

8 Trending Yoga Styles:

Special Report
And now for something completely different! One of the best things about
yoga is the sheer diversity of classes, teachers and styles available — there
literally is something for everyone. If you’re stuck in a rut in your practice,
or just want to have a bit of fun, or explore new things then take a
look at some of the options presented within this report.

For peace vibes for busy parents there’s Mindful Yoga For Mums or even
Yoga in PJ’s — who needs to get dressed for a yoga class these days! If
it’s more therapeutic styles you’re interested in, then explore the world
of Yoga For Trauma, or even Menopause Yoga. And it’s summertime so
splashing about on the water with SUP Yoga is always a great idea!
Keep your practice fresh and try something new this month.
A whole world of yoga awaits.

48
  
   

Contents
Page 50: SUP Yoga
Doing yoga on a stand-up paddle board is not as simple as it sounds, but the rewards are
definitely worth it.

Page 51: Yoga in PJ’s

Forget the fancy leggings, your pyjamas will do just fine when you’ve got a self-nurturing
practice at home.

Page 52: Salty Yoga

Breathe better with the healing combination of salt and yoga.

Page 53: Mindful Yoga For Mums

Three reasons to love the versatility of an at-home practice for busy mums.

Page 54: Anusara Yoga

Awakening hearts. Illuminating minds. Strengthening bodies.

Page 55: Menopause Yoga

Managing menopause symptoms with evidenced-based techniques from the realm of yoga.

Page 56: Yoga For Trauma

Yoga for trauma is a specialist approach to make the practice accessible to all.

Page 57: Zen Ki Yoga

A powerful, healing yoga derived from Indian, Japanese and other eastern practices.

49
  
   

SUP Yoga
Doing yoga on a stand-up paddle
board is not as simple as it sounds,
but the rewards are definitely worth it.
By Lorna Chapman
Picture yourself sitting or lying in the sunshine on
a board floating on a river or a lake. You’re relaxing
into its gentle rocking, listening to the water lapping,
feeling the breeze on your skin and breathing in the
fresh air. Maybe there are wild geese, swans, ducks,
or even seals around you. What could be a more
blissful start to a yoga practice than connecting with
nature in this way?
SUP Yoga is yoga on a stand-up paddle board,
ideally tethered on a calm, natural body of water.
Moving into asana, practicing on the relative
instability of the board, strengthens you, improves
your balance and brings you a fresh perspective to
familiar poses and enhances your proprioception.
Maintaining postures like Warrior I and II may not be
as easy as on your land mat; put a foot wrong, and
you risk getting wet! You may feel more confident

holding a downward dog, with its four ‘paws’ of contact.

Yoga on the water requires extra concentration as the
board is constantly moving. As you focus on your asana and
breathing, your balance may be challenged by a gust of wind,
or the wake of a passing vessel.
At the end, as you bathe in a tranquil savasana — lying on
your board — you may choose to dangle your hands and feet
in the water, feeling any tensions seeping away into the river
or lake.
Safety first: Water confidence and the ability to swim at
least 50m in light clothing is a pre-requisite for SUP yoga. If
you are to paddle to your yoga spot, you will need to wear
a buoyancy aid. Also, find a teacher qualified in yoga, SUP
Yoga, SUP Safety, SUP Basics and First Aid, who will have
knowledge about weather and tides.
The board: You can rent boards, but if you’re keen to buy,
choose a good-quality inflatable one, 10-12ft long, 32” or so
wide and at least 5” thick to maximise stability. Yoga-specific
boards are available, but if you want to paddle too, an ‘all-
rounder’ is best. Steer clear of longer, slimline racing boards
for yoga, as these are less stable.

Lorna Chapman lives in Winchester and has been teaching yoga

in Hampshire since 2003 and SUP Yoga since 2016. She also
loves to sail and swims in the sea all year round. Find out more:
[Link]

50
  
   
Unlimited online yoga
videos with the UK's
leading teachers
Yoga in PJ’s
Forget the fancy leggings, your pyjamas will do just fine 30%
of all
when you’ve got a self-nurturing practice at home. subscriptions
By Kat Farrants with code
OM23
When folks think of yoga they’ll often my husband left me shortly afterwards, I
think of a skinny, impossibly bendy learned the healing power of breath.
woman in some jazzy leggings doing Now, in my late 40s, I’m happy to say
a fancy pose. That’s a very impressive, my practice is slowing down, in a world
and often beautiful image. Perhaps it is which demands ever increasing speed.
a great image to encourage people to try My practice is a practice of caring and
to do yoga, as an aspirational image, to attending to my inner world, so that I
try to make ever-more-complex shapes. can make better decisions and respond
In my 20s and early 30s, I was with wisdom to life’s challenges.
exploring more complex poses, My physical practice is calming and
becoming more bendy, practicing faster regulating my nervous system through
vinyasa, more complicated transitions movement, meditation and breathwork.
between poses. It was exhilarating, fun, A refinement of the art of knowing
an adventure into the limits of flexibility myself, becoming more sensitive to my
and strength. own body, and keeping my nervous
But I was lucky enough to experience system less jangled and stress-levels
an immobilising car-crash in my 30s — controlled. It’s getting to know my body
this stopped my search for increasing better, feeling it from the inside out. It's
complexity and flexibility in its tracks. a coming home practice, coming home
Instead, I was forced to learn how to to my true self.
move again, slowly That sense of
and gently, through home-coming
therapeutic yoga. And is done in the Awarded ‘Best Yoga Platform’,
when my heart was comfort of my Movement for Modern Life has been
broken into pieces after own home. In
a cosy nook in dubbed the ‘Netflix of Yoga’ by
my front room, Vogue. The first Yoga Platform in the
in front of the UK, founded 2013, our world-class
fireside on chilly
winter nights,
teachers are now in your home in
and in front of your time. No need to get out of your
the view of trees, to remind me of the PJ’s to get your daily dose of yoga.
expansiveness and beauty of nature and Start your no commitment
consciousness.
I mostly practice either first thing in
14-day free trial today.
the morning, to gently yawn my body
awake. Or in the evening before bedtime
to release and calm the day. I wear my
PJ’s. Because they are comfortable,
because I feel cosy, supported and
nurtured and it’s just what I’m wearing
in the morning and evening.
So my daily practice is easy, simple
and straightforward, and just do-able,
even if just for 10 minutes a day. Yoga in
PJ’s is a commitment to my inner world,
my wellbeing, a home-coming, a place
where yoga can be a practice of nurture,
comfort and support.

Kat Farrants is the founder of Movement for

Modern Life ([Link])
YOGA ANYTIME, ANYWHERE.
[Link]
  
   

Salty Yoga
Breathe better with the healing And it’s introduced Salty Yoga, a gentle practice that will leave
combination of salt and yoga you blissed out as well as breathing well thanks to the salt in the
purpose-built salt rooms. A specialist machine grinds down 100%
No, this is not a yoga style where you immerse yourself natural rock salt and disperses this into the room.
in the sea, but it does involve a lot of salt, a natural The 90-minute candlelit workshop includes breath work and a
form of healing that dates back many centuries. You’ll wonderful long Yoga Nidra (deep relaxation) to finish with, all whilst
find this rather unique yoga offering at Salt Revive enjoying the many healing benefits of the salt therapy. The class is
([Link]), which provides various salt therapy suitable for all levels of practitioners, from beginners to the more
treatments and techniques to clients at its base in experienced.
Beverley, East Yorkshire.
“The 90-minute candlelit workshop includes
breath work and a wonderful long yoga
nidra to finish with, all whilst enjoying the
many healing benefits of the salt therapy.”
There’s more: as well as Salty Yoga, you can also experience Salty
Gong Baths, Salty Meditation and Salty Tai Chi. There are other
special events where you can even make your own aromatherapy
blend or crochet basket during a salt workshop. Let’s not forget the
kids either — bring them along too for the Salty Kids Club!
You can even enjoy salt therapy in the comfort of your own home,
with the Salt Revive shop selling various bundles to help you feel
revived and breathing and sleeping better. We love the gorgeous
Sleep Well Box (£35) which contains, among lots of other things, a
big bag of Himalayan bath salts and inspiring affirmation cards. Life
is too short not to breathe easy!

Find out more about Salt Revive and Salty Yoga online at: [Link]

52
  
   

Mindful yoga for mums

Cecilia Cristolovean [Link]

Mindful Yoga
for Busy Mums
3 reasons to love the versatility of an at-home practice
for busy mums. By Rima Patel
ȷƇǾƇ٪˛٪ȉɦȷ‫ؙ‬٪ƣȯƲƇɅǕɦȉȯǯ٪
‫ۂ‬٪ǼƲƫǛɅƇɅǛȉǾȷ٪ƫƲȷǛǍǾƲƫ٪
Whilst the allure of escaping life for an online through a library of videos there ɦǛɅǕ٪ǼɍǼȷ٪ǛǾ٪ǼǛǾƫ
hour or more is feasible for some, the is no need for childcare. Mums can
reality of finding childcare and carving practice where they want and when ٪UǾɥƲȷɅ٪ǛǾ٪ɬȉɍȯȷƲdznj٪njȉȯ٪
out that much time is simply impossible they want. Some mums wake up at the
for most mothers. crack of dawn to get on their mat while
‫إ׃ֿڃ‬ǼȉǾɅǕ
Juggling work, kids, and life in general others simply pop on some headphones
means most women with children and practice while their kids are busy ֿȷɅ٪ǼȉǾɅǕ٪njȯƲƲ٪ɦǛɅǕ
struggle to make it to their mat for watching tv. This ability to fit in their code: OM1MONTH
traditional yoga classes running from 45 own self-care amongst their parenting
to 90 minutes. duties allows mums to prioritise their
This is where mindful yoga platforms, own wellbeing without feeling like it
built specifically for busy mums, come comes at a price.
in to save the day. The need for calming
yoga methods and resilience-building 3. Flexibility
practices is even greater when you are It’s no secret that time is the biggest
responsible for children. Here are three obstacle in prioritising self-care when
ways these platforms are providing you’re a mother. There are never enough
women with tools to build the mental hours in the day, and even harder is
and physical strength that life demands the ability to commit to a set duration
from them. each week. This is why the ability to
choose how long you can practice for
1. Adaptability each time is perfect for mothers. Quick
Mum life demands something different meditations can be squeezed into a
each day, so a mindful yoga practice busy morning while asana flows can
needs to be adaptable. On some days, a be organised by duration to give mums
calming meditation is required to deal exactly what they need in the time they
with toddler tantrums; on others, an have available.
unwinding, stretching flow to release Whatever the reason, there is no
from a busy workday. An online library doubt that this new style of mindful
of yoga classes provides mums with the yoga for mums is giving a hugely
ability to tailor their practice according important part of our society the ability
to their ever-changing needs. to ground and centre themselves. The
fact that all they need is a mat and a
2. Accessible small space anywhere in the comfort of
When the yoga practice is accessible their own home is a bonus!

[Link]
  
   

Anusara Yoga
Awakening hearts. Illuminating minds.
Strengthening bodies.
By Sarah Powell
As a yoga teacher trainer I often get asked why Anusara Yoga has
captured my heart? What makes it different? Isn’t all yoga just yoga?
Why am I devoted to teaching only this style?
Whilst I acknowledge the value in all styles of yoga, Anusara is my
true love. Here’s why:
Anusara Yoga is a modern methodology to teach yoga that is so
much more than an asana-based practice. Anusara yoga teachers
are expertly trained to bring spirit and grace to each and every class
— celebrating life’s diversity, the inspiring qualities of our heart, and
encouraging all yogis to seek a connection to something greater
than themselves.
Anusara blends safe, well-aligned yoga poses with a positive,
life-affirming philosophy that will stimulate and motivate you
physically, mentally and spiritually. A regular yoga practice can
make you feel physically vibrant, and emotionally open to embrace
this beautiful, crazy life of ours!
How Anusara yoga differs from other styles can be summarised
with the ‘3 A’s’ — attitude, alignment and action. Action: Anusara students learn to tune in to their natural energy
and develop a beautiful balance between stability and freedom.
Attitude: A life-affirming philosophy of saying ‘Yes’ to this life; Teachers then actively encourage everyone to take this off the
the beauty of it all, and even the gritty, darker moments too. It is mat and share the yogic action out in the world within families,
all a part of being human and expanding more into our miraculous communities and beyond. Community (Kula) is a key pillar of the
embodiment — not pulling away or retreating from it — but to dive school.
in more and to celebrate this life.
Anusara classes are also fluid, safe and joy-filled! Teachers are
Alignment: The use of the clear and precise five UPAs (Universal masterful creators of Shri (beauty) who recognise the divine in each
Principles of Alignment) allows students to safely explore poses student. So what can you expect in an Anusara Yoga class?
that challenge and transform them. These five steps are applied · A heart-orientated and soul-inspiring theme.
uniquely to each body, meaning students also get to celebrate their · A clear focus on one of the 5 UPAs.
individuality. A way to really take an asana practice to the next level. · An effective and creative (yet structured) sequence.
· Clear and uplifting language.

Sarah Powell is a Certified Anusara Yoga Teacher with a passion for

teaching spiritually uplifting and inspiring yoga classes and also
runs an Anusara 200-hour teacher training course. Find her online at:
[Link] or on Instagram @Sarahpowellyoga
Photos: Andrea Galkova Photography Singapore

54
  
   

Menopause Yoga

Learn to support yourself and

others in the peri-menopause and
menopause with Petra Coveney -
creator of the world’s 1st menopause
training courses and classes.

Managing menopause symptoms with evidenced-based

techniques from the realm of yoga.
By Petra Coveney
What is the menopause? ‘The menopause’ of women’s self-empowerment. It
is a medical phrase used to describe the includes different yoga classes with asana,
hormonal transition from peri-menopause, breathing and meditation techniques
when a person’s menstrual bleeds become tailored to alleviate different menopause
irregular, to ‘menopause’ which is 12 symptoms.
months without a menstrual bleed. The aim is to educate and empower
Some women will transition through people so that they can embrace their
this time of life with few symptoms. menopause as a positive opportunity to
However, many others struggle with the improve their health and wellbeing. Each
hormonal instability which can lead to person’s experience of the menopause is
more than 34 symptoms affecting their individual, however, so here at Menopause
body, brain and emotional wellbeing. And Yoga, we provide a simple toolkit of
in post menopause, women benefit from techniques that people can practice at
guidance on preventing long term health home, or whenever their symptoms arise.
risks such as osteoporosis, cardio vascular Why do we think it is effective?
disease, mental health and genitourinary Because it’s an holistic practice that
symptoms. views the menopause as a biological,
How can yoga help? Hatha yoga, in psychological, social and spiritual
general, benefits people’s wellbeing, which transition. Underpinning the yoga practice
is why doctors and the British Menopause is a positive philosophy that reframes the
Society recommend yoga alongside other medical term ‘menopause’ as a woman’s
forms of exercise. But hot yoga can trigger 'second spring’ — it is a time of renewal
hot flushes, dynamic yoga is too painful and an opportunity to flourish. This can
if you have joint and muscle pain, and dramatically change negative feelings
restorative yoga can’t build bone density, about post menopause.
balance and muscle strength. This is why We also talk about the menopause to
yoga teachers may see their students break the social taboo and normalise it.
complaining of symptoms and injuries. If This can feel liberating and supportive as
we don’t help women modify their yoga we share experiences in women’s circles.
practice, they may not come back to
classes and may miss the benefits. Petra Coveney is the founder of Menopause
Yoga, which she launched in 2013, and the
Yoga for the menopause author of the book Menopause Yoga: A
Menopause Yoga is a complete holistic Holistic Guide to Supporting Women on their
practice that combines western medicine Menopause Journey ([Link])
with eastern wellbeing under the umbrella
  
   

Yoga for Trauma

Yoga for trauma is a specialist approach
to make the practice accessible to all.
By Emma Gwillim
The minute you step into a yoga studio or onto your mat, it can
signal, Pavlov’s dog-style, that it’s time to breathe a little deeper,
move your body more intentionally, find the busy thoughts
slowing down a little. Yoga can be a spring of calm in an ever-
busy world. For the one in six people who will experience a
common mental health symptom this week (according to the
charity Mind), many might turn to yoga — known for its proven
benefits for stress management and mental wellbeing, as well as
the physical gains.
But that sense of calm is not readily available for everyone.
That same studio or mat could be the trigger for challenging
emotions and bodily sensations for some. As a body-based
practice, yoga is unavailable to those who feel disconnected from
their body, or even see their body as an enemy. It prevents them
from accessing the many benefits of this ancient practice. Unlike a regular yoga class, trauma-informed yoga is student-led.
Enter yoga for trauma, a specialist practice that offers a Only once a capacity to feel safe has been established would the
somatic (body-based) approach to healing trauma. student begin to explore postures that could be more triggering. The
It sees trauma as both the big events often associated with the processing phase creates the opportunity to become aware of any
word ‘trauma’, but also the more subtle ‘little t’ trauma events unresolved emotions or survival behaviours. It keeps the student
that can accumulate and have lasting impact on the mind, body within their ‘window of tolerance’ — their safe mode — and aims to
and emotions. Through this lens, trauma is seen as the patterns build resilience.
we adopted to help us survive and can show up as the more The final phase of integration is an opportunity for reflection, to
obvious panic attacks or depression, as well as restlessness or bring any growth into conscious awareness. Importantly for the
fatigue, trouble sleeping, feeling isolated from others, along with trauma survivor, it empowers the student to make new choices and
a host of other symptoms in body and mind. cultivate more nourishing patterns.
The approach of trauma-informed yoga aims to help people You may also notice trauma-sensitive or trauma-aware yoga
find a sense of safety in their body so they can shift out of survival appearing on studio schedules and class descriptions. Trauma-
mode, moving gently towards healing. It’s often taught one-to- informed teachers can adapt ‘regular’ classes to create a safe, stable
one as an individualised practice or in small groups. While there’s environment that feels more accessible to people with a history of
no single ‘trauma-informed’ practice, as an approach it often trauma.
includes three phases: stabilisation, processing and integration. In both the individual practice and in a class setting, there’s a focus
Stabilisation focuses on bringing the student into the here and on creating an environment that feels predictable and consistent.
now: it builds a capacity to feel safe, to identify what’s happening Simple, habitual practices — such as the lights being dimmed
in the body as a function of the nervous system and offers tools for savasana or the use of props — may be omitted. Hands-on
for self-regulation of difficult emotions and sensations. adjustments are not practiced or, if they are, with express consent.
The language is invitational, rather than directional, and offers
choice. For example, rather than offering specific alignment cues in
a pose, a teacher might instead invite a sense of curiosity as to how a
pose feels from the student’s perspective.
These subtle differences offer a sense of agency to the student,
the ability to make choices and take a little control; it rebuilds self-
confidence.
Yoga for trauma can be a healing experience as it’s known the
physical effects can be held in the body long after a traumatic
experience has passed. It’s important to note that it is a practice that
works alongside appropriate talk therapy or medical intervention.
Discuss any concerns with your GP.

Emma Gwillim is a yoga teacher, breathwork facilitator, coach and writer.

Find her at: [Link] or on Instagram @emmagwillim

56
  
   

Zen Ki Yoga

A powerful, healing yoga derived from Indian,

Japanese and other eastern practices
Zen Ki Yoga is a culmination of several the spine, posture, hips and neck helping
different styles of Japanese yoga, Indian you to get rid of long or short-term aches
yoga, two different styles of shiatsu and and pains.”
28 years of founder Janie Larmour’s She adds: “Every season, the yoga
experience of working with clients in changes to focus on the meridians
yoga, personal fitness training and that are mostly to bring your body into
shiatsu. balance with the changes of the season
The practice is heavily steeped in to keep you in optimum health. Zen Ki
the knowledge of western anatomy Yoga also addresses specific health issues
combined with ancient energy healing utilising its ability to heal with yoga poses
work using the Zen Shiatsu meridians and diet specific to organs and meridians
and the principles of yin and yang. creating the initial imbalance which
While there may be the occasional up causes the disease.”
dog and down dog, you might end As well as general health and
up doing an entire class lying on your wellbeing, she says that the practice has
back deeply working the core and delivered lots of success for students
strengthening the structure around your suffering with back pain, knee, hip,
spine or the individual organs in your shoulder and neck pain, and many other
digestive, reproductive and circulatory conditions.
systems. People attend Zen Ki Yoga classes
“You can literally target each organ for all kinds of reasons: preparation
with a range of specific moves for each for pregnancy; optimal health during
of them and you can use other moves pregnancy; post natal and putting the
to target your meridians to balance body back together after birth; sports-
the energy flow through them instead specific injuries and rehabilitation;
of using acupuncture or shiatsu,” says weight loss and metabolism.
Larmour. Larmour, who also runs teacher
It’s great for those looking for a trainings in Zen Ki Yoga, says her students
practice with self-care, self-love and have likewise seen improvements in
healing at its heart. “Zen Ki Yoga gives anxiety, panic attacks and stress; chronic
you the power to heal, strengthen and fatigue; high blood pressure and heart-
release your body, mind and energy all related issues; asthma and breathing
by yourself. There are 12 meridians and issues, as well as many other conditions
each meridian has anywhere between 10 and health concerns.
to 40-plus moves for each, making every
single class meaningful, different and Discover more about Zen Ki Yoga
rewarding. It can also be used to realign and its founder Janie Larmour at:
the structure of the body, particularly [Link]
OMFM

OM FOR MEN
Inside:
Page 59 Man On The Mat: Utkatasana
Page 60 Transcending Matters
 OMFM

O N THE
MAT With ravi diXit

UTKATASANA
(CHAIR POSE)
Utkata in Sanskrit means powerful, fierce. • Stretches the chest and shoulders. MISTAKES
This pose brings together the strength of • Stimulates the abdominal organs and • Putting too much weight on the toes. It’s
the body and the strength of the mind, diaphragm. important to keep the weight in the heels or
creating unity and harmony. • Increases the heart rate, stimulating blood you may feel like you’re tipping forward. Try
circulation. lifting the toes off the ground, this will help
BENEFITS • Builds stamina and endurance, and helps distribute the weight correctly and help
• Strengthens leg muscles, knees, ankles regulate the nervous system. improve balance.
and spine. • Tension in the shoulders and crunching
them up toward the ears. Relax the
shoulders down and away from the ears,
elongate the neck and feel the stretch in the
shoulders.
• Sticking out the buttocks too much. Keep
a straight line between your spine and your
buttocks rather than arching or rounding
the back. Engage the abdominal muscles,
drawing your navel inward.

TIPS
• If keeping your balance is challenging,
practice the action of the legs first with your
hands on your hips or the back of a chair for
support.
• To help with concentration and balance,
keep your gaze to a steady point on the
floor a few feet away, while keeping the
head and neck in line with the rest of the
spine.
• If your knees tend to fall open, try holding
a block between the thighs. This will ensure
correct alignment and protects the knees.

AWARENESS
• This asana requires full body awareness,
mental strength, and commitment.
• When you first start practicing Utkatasana,
you may only be able to hold it for a short
time.
Once you feel more comfortable in this
pose, try to hold it a few seconds longer
every time you practice.
• Focus on your inner power and breathe
deeply but calmly.
Photo: Jason P. Howe

Ravi Dixit is an Indian yoga teacher living in

London, passionate about making traditional
yoga understandable for everyone. Visit: ravi.
yoga or connect on Instagram @raviyoga_goa

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Transcending
MATTERS
Trevor Davy, aka spiritual teacher Tarun
Hari Das, talks to OM about how he aims to
open up the power of yoga and wellness, as
well as the benefits of understanding yogic
philosophy, to more people within the
uninformed black community of
Britain and beyond

S
tep into a world of positivity and
self-discovery with Transcending
Matters. It’s a UK-based wellbeing
firm that believes in empowering
individuals to unlock their full
potential and ‘transcend’ to a new level
of being, with a focus on the uninformed
black community.
Vedanta, yoga and other healing
modalities are at its core, says its
founder and chief executive, Trevor
Davy, aka spiritual teacher Tarun Hari
Das. “Our mission is to empower the
black community by creating a safe
and supportive environment where
individuals can engage in a process of self-
development and growth with universal
principles and structure.”
He talked to OM recently about how
the company hopes to be a trailblazer
for health and wellness among the and sound healing. These are all things an app with over 200 hours of spiritual
black community and was excited to he now enjoys sharing with others via the and wellbeing education, and retreat
present the firm’s Way of Life app. As Transcending Matters retreats schedule programmes in Portugal are tailored
well as offering retreats, meditations and and courses, and of course, via the app. specifically to the needs and experiences
music, the company’s app spells out the “Transcending Matters is a company of the black community.”
Transcending Matters philosophy in great founded by black people, for black people, Tarun believes that he is targeting a
detail, all in a digestible, practical way, that provides meditation programmes, group that has traditionally been less
“taking ancient wisdom and making it spiritual education courses, and retreats exposed to some of the holistic wellness
applicable to everyday living and self- all designed to enhance the quality of life practices being offered under the
mastery.” and wellbeing of individuals in the black Transcending Matters umbrella.
The web-based app (which means it community,” he says. “We understand that the black
is delivered through a web browser, not “Our company is dedicated to providing community faces unique challenges
downloaded from an app store), instils a safe and supportive environment for and experiences, and our services are
much of the wisdom that Tarun himself personal growth and transformation, and designed to provide individuals with the
has gleaned through the years. we offer a comprehensive suite of services tools and resources they need to navigate
Yoga has been an important part of his that help individuals achieve inner peace, those challenges and achieve a sense
own holistic wellness journey, alongside spiritual growth and personal fulfilment. of wellbeing and fulfilment. Our team
meditation, pranayama, Tibetan bowls Our live Zoom spiritual education courses, is made up of skilled and highly-trained

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instructors who understand the nuances other relaxed locations.
of the black experience and are committed He says that many people first
to uplifting the community through our start their journey on the app, before
various programmes.” venturing out onto one of the various
Transcending Matters retreats or
“Transcending Matters attending its courses.

offers a unique and

“We have helped people in many
areas of health and wellbeing. Many
transformative success stories have unfolded, with
experience for the retreats being the highlight of
a journey in fully embracing new
individuals in the black foundations based on new knowledge
community seeking acquired.”
He claims that these practices
inner peace, personal have achieved lots of remarkable
growth and spiritual outcomes. That includes helping
people come off oxygen dependency
fulfilment” with pranayama sessions, and seeing
others cease taking anti-depressant
Tarun and his team already claim a tablets after the firm’s courses and
proud track record of success in helping meditations.
others to rediscover their true selves, “Our meditation programmes are
notably through the retreats schedule, designed to help individuals reduce
where participants get to fully embrace stress, increase mindfulness, and
their healing journey in Portugal, among improve overall wellbeing. Our live

Zoom spiritual education courses are led

by experts in their respective fields and
cover a wide range of topics, including
mental health, physical health and
spiritual growth.”
Much of this wisdom and learning is now
embedded into the web-based app, as
well as there to be experienced in-person
during the retreats.
“Our app offers a variety of guided
meditations, yoga sessions, and other
practices that promote inner peace and
wellbeing, while our retreat programmes
in Portugal provide a transformative
experience that includes yoga, meditation,
Thai and Ayurveda massages, Tibetan
bowl healing, Sanskrit and Ancient
Kemetic studies, NLP group workshops,
and more.”
For those who have yet to experience
the healing powers of yoga and other such
therapies, it’s a powerful combination with
the potential for long-term transformation.
“We believe that Transcending Matters
offers a unique and transformative
experience for individuals in the black
community seeking inner peace,
personal growth and spiritual fulfilment,”
says Tarun.

Explore the world of Transcending Matters at:

[Link] or sign up to the
Way of Life app for a free seven-day taster trial

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Embodied Living: Mindfulness & Yoga for Life’s Everyday Challenges

Empowered rest
Taking time out to rest can dismantle the structures and expectations which deplete us and
empower us to positively change the course of our lives. By Lauren Bloxham

W
hether it’s good for us or not, we all function caring for sick family, in grief, in celebration. We are new parents
within the same broad structures that our and grandparents, we are living and dying, we are calm, anxious,
society imposes. That may be our working depressed, and joyous, we are religious and agnostic, rich and poor,
hours or week, or the expectations associated we are spiritual and cynical, and we are so much more in between.
with the labels we give ourselves (parent, We are all having such varying experiences of humanity. Some
partner, employee, teacher, leader), or perhaps we are deeply we’ll relate to with each other, others we won’t even begin to fathom
shaped by the expectations that come with religion or gender. about one another; this is what makes humanity so rich and diverse,
Our humanity may be moulded in many ways, some of which may so wondrous and so terrifying. Regardless of what phase of life
feel life enhancing, and some may feel limiting. We use structure we are in, or what we are going through personally, we are all still
and expectation as a measure for success, health, a way to judge, functioning within the same structures and expectations that society
to bond, or to separate. Very often, questioning the structures that sets, and often without questioning whether those structures and
shape us will lead us to feel vulnerable; whether those structures and expectations are truly meeting our needs.
expectations are good for us or not, they may still feel safe.
Although we share experiences, workplaces, or yoga classes, Understanding our needs
we each give and receive something unique and different to those Empowering ourselves to know what it is we need can help us to
circumstances. Each of us thrives on different aspects of living at advocate on our own behalf. When we recognise and understand
different times of our life. Among us we are pregnant, in menopause, our needs, we can discern what is good for us, what is nourishing
living with chronic health conditions, recovering from a virus, and what is depleting. So many of us work from the assumption

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that we’re failing, or that we’re not enough. So many of us assume

that our discomfort is our own fault. But what if it’s the imposed
structures and expectations around us that are failing us, and that
are not enough? The discomfort we feel can be a valuable signpost
towards what it is we deeply, truly need. Recognising it can lead us
to being curious about ourselves, and this curiosity or ‘svadhyaya’
can bring us closer to holding our own power and meeting our own
needs.

To recognise a deep need, we need to get

deep inside
When we’re consumed and controlled by day-to-day responsibilities
and obligations, what’s expected of us and what we expect of
ourselves, then there’s barely any time to reflect…to move deep
within and to question our exhaustion, our discomfort, and our lack Dr. Dalton-Smith goes on to explore that when we can identify our
of power in affecting change. rest deficit, we can administer the appropriate type of rest we need.
Carving out time for rest and reflection is necessary for all of us
in maintaining our wellbeing, in just the same way we know that Finding empowered rest
moving well and eating well is. There isn’t a one size fits all approach Come to a comfortable laying or seated position. Place the left hand
though, and resting is not a box-ticking exercise. on the heart and the right hand on the belly. Close the eyes and
invite forward three deep, slow breaths. As you breathe, settle into
How to rest and reflect well the support of the earth and allow the inner awareness to withdraw
We’re not taught to advocate for ourselves when it comes to from the world outside and rest at the heart space. Awaken a sense
rest, and often a sense of needing permission can be so deeply of thankfulness within the heart for anything, however simple, that
engrained within us that we overlook our needs in order to serve our comes to mind. Thankfulness softens the heart and allows our inner
expectations. wisdom to pour forward.
When we value action so highly, and doing or responding Let awareness take in the physical body, its sensations and
immediately is habitual, it’s hard to feel that rest and reflection is feedback from the tips of the toes to the crown of the head. Listening
valuable time spent. In fact, it can lead us to feeling guilty for taking this way can help us to understand the condition of the physical
it, as though it’s a luxury we don’t truly deserve. It may even feel body and its needs for recovery, rest, stillness, movement, or sleep.
difficult or unsafe to rest, particularly if we have been experiencing Awareness can take in the moving breath, the bridge between the
chronic stress. But we each need rest, recovery, and reflection for a inner and outer experiences, moving us towards the innate pace
unique and diverse range of reasons, and at different times in our and rhythm of our lives…breath awareness can clear space to take
lives. in the qualities of the mind. Thoughts will inevitably arise and fall
In her 2021 TED talk Dr. Saundra Dalton-Smith explored the seven away; like weather, they’re sometimes heavy and dark, sometimes
types of rest that every person needs: light and bright, sometimes invasive or persistent. The qualities of
our minds can lead us to feeling and understanding our need for
Physical Rest: More sleep, naps, deep breaths, relaxation. working through difficult situations and strong emotion. Our needs
Mental Rest: Music, meditation, silence. for support, to talk, to share and to negotiate.
Emotional Rest: Offloading baggage, talking to a good listener, Bring the awareness back to the breath, the innate pace and
therapy. rhythm that is unique to you. Take in the heart space again and ask
Social Rest: Catching up with friends or time by yourself. the question: ‘What is my deepest need?’ Let the heart take its time
Creative Rest: Reading a book, taking a walk in nature. to answer. Sometimes answers arise in the form of words, feelings,
Spiritual Rest: Doing things that give you a sense of meaning and images, or memories. Often, they come with an awakening of the
purpose. exact rest medicine we need. The word ‘peace’ awakening the feeling
Sensory Rest: Turning off devices and screens, find the quiet. and memory of peace. An image of laughing with friends awakening
the joy of being social with the people we love. The feeling of space
allowing us to take a deeper breath and surrender deeper physical
tension. The memory of a time or place may lead us towards a
feeling that we need more of. Spending time being curious about
ourselves, our bodies, our minds, our breath, how we feel and the
space we take up is rest in itself. It’s one of the greatest gifts we can
offer ourselves.
The awakening of the heart’s medicine is as unique and attuned
to our individual needs as can be. It’s the very first step in carving
out a courageous path towards empowered rest, leading us to make
discerning choices about how we spend time, where, who with and
when we need to withdraw in order to strengthen our spirits and find
deep and lasting respite.

Practice yoga with Lauren Bloxham online at: [Link] or

connect on Instagram @blackdogliving

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A healing journey
Finding your way out of PTSD: a healing journey
through to the other side. By Mary Firestone

P
ost-traumatic stress Well, I had to. I was pregnant with my trauma residue fairly immediately. They
disorder, or PTSD, can be second child, had a four-year-old son to helped me begin to break the trauma loop
a sneaky beast. Even with care for, insurance claims to manage, and I was unconsciously stuck in — telling
my background — I have a housing to find during a housing shortage. the same story, replaying the event, and
Master’s degree in clinical continuing to retraumatise myself.
psychology and have been leading healing In identifying that there is something to
retreats for a decade — it snuck up and
“Healing can be a circuitous heal, even if we’re not conscious of what it
surprised me. journey that is ongoing and is, we take the first step in bringing to light
Trauma can be so shocking that we what needs composting and integration.
might not even notice that we are stuck
looks different for everyone. Healing can be a circuitous journey
in a state of hyper-vigilance that can lead It can also feel like a wave that is ongoing and looks different for
to sleep and digestion disruption, acute with dips and setbacks everyone. It can also feel like a wave with
sensitivity to sound, the perception that dips and setbacks along the way. These
danger lurks around every corner, and along the way.” dips can feel frustrating and yet I’ve found
panic attacks. At least that is what PTSD that if I’m gentle with myself and treat
looked like for me! The healing journey these sensations as opportunities to heal
And yet, I was so functional. Following I knew enough to know that I needed help further, I do much better. The healing
the trauma of surviving a mudslide healing, the sooner the better, and began peaks are also that much sweeter!
that left me trapped for five hours, my with Eye Movement Desensitisation and All of this healing work led me to a fuller,
house destroyed, and the death of many Reprocessing (EMDR) and cranial sacral more visceral appreciation of life because
neighbours, I was dealing with things. therapy. Those therapies lifted a layer of of what I had been through and healed.

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This awareness and appreciation are some

of the greatest gifts of my life. When we’re
brought face to face with our mortality,
which is my definition of trauma, upon
healing there can be a tremendous feeling
of connection to others and nature.
Gratitude for beauty in people and the
world.

Yoga & travel

One of the first ways I began to heal and
appreciate the world was through travel.
The act of immersing myself in another
environment, soaking up a new landscape,
culture, and a setting devoid of my usual
‘have to’s’ allowed me to relax, reset,
heal, and awaken to parts of myself and
the world. Often, I gravitate to places that
have natural healing properties infused
with the ions from the salt water, the dry
mineral-rich heat of the desert, and the of my healing on this recent trip included
palpable healing traditions of Greece, not setting any alarms and catching up on
“In everyday life, we often
Montana, or Belize infused throughout the sleep, I missed the group morning class. don’t make the time to turn
culture. I often seek out the local healers Instead, each day, I went down to these inwards and listen to what
in a place — a shaman in the Arizona yoga pavilions and practiced alone. I led
desert, a medicine woman in Bali, a lomi myself through my own healing flows and our minds and bodies are
lomi masseuse in Hawaii. On a recent trip postures, listening to myself, and my body, telling us. This seems to
to Zihuatanejo, Mexico, I had the lovely trusting my own internal knowing.
experience of staying at Playa Viva. me to be the first and most
This is a property that has embraced and Listening in important place to begin to
healed the land, so much so that it has the In everyday life, we often don’t make
highest environmental rating bestowed the time to turn inwards and listen to find our way out of
upon hotels. The magnificent open-air what our minds and bodies are telling the darkness of PTSD:
architectural treehouses on the wild beach us. This seems to me to be the first and
offer one way to fuse with the healing most important place to begin to find our
to find ourselves.
energy of the land. Playa Viva also offers way out of the darkness of PTSD: to find To know ourselves.”
daily yoga each morning at 8 am in two ourselves. To know ourselves.
stunning yoga shalas on the beach. As part We can’t possibly find our way through to the other side if we don’t even know
where, or who, we are. There has been
much made in recent years about
‘finding yourself’ and ‘finding your
purpose’ — these are grand sweeping
assertions designed to feel overwhelming
and impossible, or like you need to
immediately sign up for the eight-week
course for $800 to discover who you are.
It is much easier and simpler than that!
You already know who you are. You have
all of the answers within you. To all of it,
including your own healing and your way
through the aftermath of trauma to greater
joy. All you have to do is make some time
to listen.

Mary Firestone is the author of ‘Trusting the

Dawn: How to Choose Joy and Freedom After
Trauma’ (Sounds True Publishing), the story
of her trauma and survival during the 2017
California wildfires and subsequent 2018
mudslide which took her brand new family
home — and her transformation through
healing. Out now.

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Four ways to
practice the
art of

How yoga teachings can help us during our

moments of surrender.
By Angie Follensbee-Hall

W
hen my daughter and a host of other emotions or forms I have found that sometimes Isvara
was three years old of resistance. And I am certainly grateful Pranidhana can be difficult for some
and nearly died, I every moment of every day, that she western minds to understand. The two
experienced a brief pulled through. She is a beautiful gift in struggles I have seen are: Isvara — the
moment of complete my life. In many ways that time made concept of god as is described here, and
surrender. me appreciate my family, the present the the negative connotations of surrender
I watched as her organs slowly shut moment, and the many joys of life. — Pranidhana.
down, her body as it paled and withered; But that one moment of absolute
I heard her screams of pain in protest. I surrender was very clear to me. Isvara: a closer look
didn’t know what to do anymore, it was all The last of the five Niyamas is the The Yoga Sutras presuppose this concept
too overwhelming. I just said to whatever concept of Isvara Pranidhana. The word of the divine. One doesn’t need to believe
higher powers existed: If you need to take ‘Pranidhana’ means a complete letting go in a specific god to understand these
her now, please do. This pain is too much of the ego self; no expectations, no goals, concepts, but one should have a general
for any of us, especially her, to bear. I let no attachments. Very loosely translated, belief that there is a higher purpose at
go of all my mothering ego needs in that ‘Isvara’ means ‘higher self’, or god. work in the world. Yes, one can be an
moment. Alberto Villoldo translates sutra 1.23 as atheist and also practice yoga for its
Luckily, she survived. Sometimes I do follows: benefits of better understanding one’s
have guilt over that moment. Why didn’t I Surrender completely to Spirit self, for personal and community growth,
hold onto the mental fight? and attain Samadhi. and for maintaining health and wellness.
I am not saying that had the outcome Spirit is the Supreme Self, However, the true origins of the practice
been different, I wouldn’t have had the primordial yogi, untouched by arise from the belief in a divine force at
resentment, anger, depression, fear, karma, free from desire, all knowing. work in our lives.

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But yoga doesn’t prescribe what the events of your life, both physically Yamas and Niyamas: “Surrender asks us to
that divine force should be for you. and mentally, then you begin to step into be strong enough to engage each moment
The openness to all religions is one Pranidhana, the supreme surrender. with integrity while being soft enough to
of the hallmarks of the yoga practice, The yoga sutras do not say “give up and flow with the current of life.”
and of yoga sutras. The great avatara don’t do anything.” Sometimes we need to be pushed into
Sri Anandamayima said: “Whether you No, not at all. a corner before we realise there is only
worship Christ, Krishna, Kali or Allah, you Yoga is action. Yoga is discipline. Yoga surrender, like I was in the hospital with
actually worship the one Light that is also is establishing your values, dedicating my daughter so many years ago. But if we
in you, since It pervades all things.” This yourself to your work, and doing the best are lucky, we can glean understanding
belief in a oneness of the divine force you can in any moment. What the yoga from the wise teachings of the yoga sutras.
or higher Self is the fundamental basis sutras are telling you to do is to let go of If we study these teachings, meditate on
of yoga in general and of this niyama. what you think is supposed to happen them, and apply them in our lives, we can
All human explanations of the divine when you do that work, because you can better prepare for all that life might offer
are simply variations of this one unified only control your own actions, you cannot us on this learning path.
source. control the outcomes or the actions of Here are four more ways to practice
Essential to understanding this sutra others. Isvara Pranidhana: the Supreme
is the belief that the divine means many Surrender:
different things to many different people, “Surrender asks us to be
and interpretation of the divine is very 1. Spend time by yourself. This can look
personal. There is no intention to negate strong enough to engage like a lot of different things, but try to do
another person, or another culture’s,
viewpoint, perspective, or description of
each moment with integrity it without electronics.

the divine in these teachings. while being soft enough 2. Talk or write to yourself. Journal what
Basically, the Yoga Sutras leaves the is on your mind without censorship.
divine to your own interpretation.
to flow with the
current of life.” 3. Be gentle with yourself. This is a
Pranidhana: supreme practice, not a perfect!
surrender This is difficult for us goal-oriented
Surrender is sometimes understood to doers! But having rigid expectations 4. Practice gratitude directed toward
mean a personal weakness or to give up about the outcome of any action only yourself, and practice gratitude toward
on something. In terms of battle, conflict, brings in contraction, tightness, anger, your life experiences. They offer rich
or competition, to surrender is to lose. But and frustration when things don’t go our learning opportunities at every corner.
surrender in this context involves releasing way (and they often don’t go our way!).
your expectations about what should be. The reminder here is that holding onto When have you experienced moments of
Surrender means recognising that you expectations will only cause suffering. surrender? How have they offered you new
cannot control every outcome, no matter This points back to the concept of Isvara, insight into your lived experience?
the effort you put into something. the divine. There is a higher self that
To experience the fullness and the understands the full workings of the Angie Follensbee-Hall is a yoga teacher,
truth of freedom means to let go of your universe better than we individual humans artist, and lifestyle coach with over 20 years
Photos: Sage Harple

rigidity, your expectation, and your need do. teaching experience. To learn more, visit her
to control. When you learn to stop fighting Deborah Adele states in her book, The website at: [Link]

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 om spirit

Don’t let a fear

of dying stop
you from living

Learning how to live well, to serve others and to enjoy the present moment,
can help to free us from a life of fear. By Lianna Champ

I
f your life was a car, you wouldn’t ready because you have lived your truth, happiest people you know, and you will
let anyone else grab the steering loved wholeheartedly and have done a see that they have one thing in common —
wheel — but that is exactly what good day’s work. they are doing something they love with or
you are doing when you carry fear, for others.
whether it is a fear of dying, death, How do we live well? In my work, I meet people from all
or of something else. To live well, we need to create purpose walks of life. Some accept death without
Fear stops us experiencing life in the in our lives. My mum always advised that raising an eyebrow, others actively engage
present moment. And, when it’s too each day we live we must serve our fellow in healthy activities to postpone it for as
late, more often than not we have the man, whether by doing charity work or long as they can. Some keep an eye on it,
realisation of the time and opportunities running a corporation. It gives us a sense making promises to be better in the future.
wasted. of duty and usefulness and takes us out of Some are terrified at the very thought of
We live. We die. Fact. So, what is it ourselves because our consideration is for dying.
that makes the thought of dying so others. But is it the thought of dying or is it
terrifying and how can we use that fear This is how we start to live a good more about what is being left behind? If
as a springboard to finding more joy and life — and it makes us feel better about you were given a date for your death, there
purpose in life? ourselves. It creates a circle within us. The are things you know you need to do before
It is said that to die well you must live better we feel, the more we want to do for that day arrived. It could be worrying
well. And that doesn’t mean that just by others and the more we do, the more we about how your family will cope. If so,
being good you will die pain-free; it means can. prepare them. Teach them practical skills.
that when your ending comes, you are Take a moment to think about the Teach them how to share their feelings

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 om spirit

with each other. Teach them the value of each one in the heel of your foot some of can really focus on what really matters —
life. Teach them that it isn’t how long we them would be more painful than others. the people in our lives, fun, laughter and
live that’s important but what we do Start with the most painful one. Identify most importantly, living for the day.
with the time we have. If you have the fear and you will find the solution. It
committed a wrongdoing and still carry is always handy to write these down on Lianna Champ has over 40 years’ experience
some residue, find a way so you can make paper and you may be shocked at what as a grief and funeral care specialist and
your peace with it. you uncover. Only by removing all the is the author of the practical guide, How to
thorns will you start to remove your fear Grieve Like A Champ, out now.
“By grasping that both ageing of dying and know the things you need to
do to throw that duvet back and bring the
and dying are an inescapable day on.
truth then we can really focus As human beings we never stay in one
on what really matters — state, and we constantly fluctuate. Holding
onto the things and actions that make us
the people in our lives, fun, feel good keeps us motivated to live well.
laughter and most importantly, Most of us feel apprehensive when we
living for the day.” think about dying, but it’s what we do
whilst we are alive that brings peace at the
end. If we can say on our death bed that
Removing the thorns we really lived, then we can die knowing
If you were to turn each of your fears of that we are ready to hand over to those
dying (and don’t kid yourself that it is who follow.
just a fear of dying — it’s always a fear of By really grasping that both ageing and
something else) into thorns and stuck dying are an inescapable truth then we

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eat drink yoga

Healthy eating goodies

Prodigy Bars
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Keto Ball Range
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£1.20 per 25g bag (contains three balls)
[Link]

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 om lifestyle

Delicious and healthy plant-based recipes and inspiration from the gorgeous book,
Plantifully Lean by Kiki Nelson

Chocolate “Nice Cream”

MAKES 2 CUPS
All you need for this are a food processor, a few frozen bananas,
and a little imagination. This “nice cream” is chocolaty and
totally hits the spot.

• 4 medium bananas, peeled and frozen

• 60ml (¼ cup) plain, unsweetened plant-based milk (see note)
• 3 tbsp unsweetened cocoa powder
• 2 tsp pure vanilla extract

1. In a food processor or high-speed blender, combine the

bananas, milk, cocoa powder, and vanilla. Process until smooth.
Serve immediately or store in a freezer-safe container in the
freezer for up to 1 week.

NOTE: I like using almond milk for this, or use a plant-based milk
with around 30 calories per cup.

Excerpted from Plantifully Lean. Copyright 2023, Kiki Nelson.

Reproduced by permission of Simon Element, an imprint of
Simon & Schuster. All rights reserved.

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 om lifestyle

Shiitake Rice
with Bok Choy
and Thai Peanut
Sauce
SERVES 2
Sometimes simple meals are the most
delicious meals, and this is one of those. If you
don’t have time to make the peanut dressing
or if it’s just not your thing, just add some
coconut aminos teriyaki sauce on top, and it’ll
be every bit as delicious!

• 900g (2lb) baby bok choy, ends trimmed

• 225g (8oz) shiitake mushrooms, sliced
• 1kg (4 cups) white or brown rice, cooked
• ¼ cup Thai Peanut Sauce (recipe follows) or
coconut aminos teriyaki sauce
• 2 green onions, white and green parts sliced
• 2 tbsp chopped fresh cilantro leaves

1. In a large nonstick pan, combine the bok

choy and mushrooms. Cook over medium
heat until softened and tender, adding a
splash of water to the pan if necessary,
about 3 minutes.

2. Divide the rice between two bowls and top

with the sauteed veggies, peanut sauce or
coconut aminos, green onions, and cilantro,
then serve.

Thai Peanut Sauce

Makes 5 tablespoons

• 150g (½ cup) powdered peanut butter

• 2 tbsp pure maple syrup, or 4 drops stevia
• 1 tbsp fresh lime juice
• 1 tbsp low-sodium soy sauce
• ½ tsp oil-free chili paste (I like sambal oelek;
optional)
• ⅛ tsp ground ginger
• ⅛ tsp toasted sesame oil (optional)

1. In a medium bowl, combine the powdered

peanut butter, maple syrup, lime juice,
soy sauce, chili paste (if using), ginger, and
sesame oil (if using). Add 3 tablespoons water
and whisk well to combine. Store in an airtight
container in the refrigerator for up to 4 days.

Excerpted from Plantifully Lean. Copyright

2023, Kiki Nelson. Reproduced by permission
of Simon Element, an imprint of Simon &
Schuster. All rights reserved.

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 om lifestyle

Sweet Potato with Curry-Roasted Chickpeas

SERVES 1 Curry Roasted Chickpeas
This simple combination of sweet potato topped with • 1 (400g/15oz) can chickpeas, drained and rinsed
curry-roasted chickpeas and arugula and drizzled with vegan • 1 ½ tsp curry powder
Caesar dressing is absolutely delicious—the flavours just pop in • ½ tsp garlic powder
your mouth! • ¼ tsp onion powder
• ¼ tsp sea salt, plus more as needed
• 1 medium sweet potato • Avocado oil cooking spray
• 20g (1 cup) packed arugula (rocket)
• ½ cup Curry-Roasted Chickpeas (recipe follows) 1. Preheat the oven or air fryer to 220°C/425°F/Gas 7. If roasting in
• ¼ cup Caesar Dressing (recipe follows) the oven, line a rimmed baking sheet with parchment paper.
2. In a medium bowl, season the chickpeas with the curry powder,
1. Preheat the oven to 220°C/425°F/Gas 7. Prick the top of the garlic powder, onion powder, and salt.
potato with a fork, place on a baking sheet, and roast for 40 to 50 3. Toss to coat well.
minutes, until you can easily pierce it with a knife. 4. Spread the chickpeas over the prepared baking sheet or in the
2. Slice the potato in half lengthwise and top each half evenly basket of the air fryer and lightly spray with avocado oil. Cook for 10
with the arugula, chickpeas, and dressing. to 13 minutes, until the chickpeas are golden and crispy. Taste and
adjust the seasoning with more salt, if needed.
Serve hot or at room temperature as a snack or
salad topping.
5. Store leftovers in an airtight container at
room temperature for up to 2 days.

Caesar Dressing
• 240ml (1 cup) plain, unsweetened plant-based
milk (see note)
• 70g (½ cup) raw unsalted cashews
• 2 tbsp fresh lemon juice
• 1 tbsp whole-grain mustard or Dijon mustard
• 1 tsp capers in brine, plus 2 tsp of their brine
• ¾ tsp sea salt, plus more as needed
• ½ tsp garlic powder or minced fresh garlic
• ¼ tsp onion powder
• ⅛ tsp vegan Worcestershire sauce
• ⅛ tsp freshly ground black pepper, plus more
as needed

1. In a blender, combine the milk, cashews,

lemon juice, mustard, capers, caper brine,
salt, garlic powder, onion powder, and
Worcestershire sauce. Blend until smooth and
creamy. Mix in the pepper, taste, and adjust the
seasonings if needed.
2. Store in an airtight container in the
refrigerator for up to 5 days.

NOTE: A thicker plant-based milk is what

makes this dressing thick and creamy. If you
can’t find a thicker milk, use your favourite
plain, unsweetened plant-based milk and add
an extra 35g (¼ cup) cashews to thicken (this
will only change the calories per tablespoon by
about 5 calories). If you want an even thicker
dressing, use less milk.

Excerpted from Plantifully Lean.

Copyright 2023, Kiki Nelson. Reproduced by
permission of Simon Element, an imprint of
Simon & Schuster. All rights reserved.

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 nutrition zone

5
foods to eat for a healthy gut
Treat your tummy: Five easy ways to be good to your gut

A
ccording to data from Google Trends, searches for for an upset stomach and other digestive issues and support a
‘gut health’ have increased by 205% in the USA healthy gut.
over the last five years. Gingerol, a natural compound found in fresh ginger, is packed
An unhealthy gut can contribute to several with anti-inflammatory and antioxidant properties that can
health problems, including diabetes, high blood help restore gut balance. Ginger also helps promote digestion,
pressure, and even anxiety. Adding gut-healthy foods into meaning food doesn’t linger around in your gut for an extended
your diet can be a great way to combat a wide range of health period.
problems. There are plenty of ways to add ginger to your diet. Add
However, are you confused about which foods to eat to chopped ginger to your tea or hot water in the mornings. You can
improve your gut health? Well, health experts at superfood also blend it into a smoothie. If you’d rather take supplements,
supplement store Human Tonik ([Link]) have revealed ginger capsules can be taken daily to improve gut health.
five foods that can contribute to a healthier gut, as well as the
signs and symptoms to look out for to spot an unhealthy gut. 2. Bananas
Bananas are another food that can contribute to improved gut
1. Ginger health. Bananas contain a fibre called inulin, a substance that
Ginger is a superfood that has many surprising health benefits. stimulates the growth of good bacteria in the gut. Inulin is a
It can help with digestion, reduce heartburn and even promote prebiotic that can help develop a microbiome and provide fuel
weight loss. However, ginger can also be used to provide relief for good bacteria to live in your gut. Eating inulin-rich foods can

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 nutrition zone

help your bacteria perform activities that keep your gut healthy.
Bananas are also a rich source of fructooligosaccharides,
which act as a probiotic and promote the growth of good
bacteria in the digestive tract, which ultimately helps with
digestion.
The carbohydrates in bananas are also easily broken down.
The fruit is gentle enough to be eaten if you are suffering from
stomach ailments, and it restores lost electrolytes back into the
body. Eating one or two bananas a day can seriously improve gut
health.

3. Yoghurt
Yoghurt is probably the first food you think of when it comes to
gut health. Rich in probiotics, which are live microorganisms
that keep the gut microbiome healthy, yoghurt can help with gut
issues such as bloating.
Having a proper balance of bacteria in your gut improves
digestion and can block dangerous organisms that can cause
infections and boosts your immune system. Foods such as
yoghurt can also help your body absorb vital nutrients from food.
However, not all yoghurt is live with probiotics, so be sure to
read the label and search for ones that contain live bacteria. High-
protein yoghurt with minimal sugar is the best.

4. Lentils
Lentils are a versatile food rich in nutrients such as iron, B
vitamins, magnesium, potassium, and zinc, as well as resistant
starches, which are brilliant for gut health.
Resistant starches are carbohydrates that do not break down
into sugar and are not absorbed by the small intestine. They
pass through most of the digestive system unchanged, usually
fermenting in the colon. They then decrease the pH level in the
colon to help create an environment where beneficial bacteria overall gut health.
thrive. Butyrate is produced by gut bacteria and supports digestive
There are many ways to add lentils to your diet. You can add health. It promotes the growth of villi, microscopic extrusions
them to your soup, pasta, and salads. You can also bake them that line the intestines, and enhances the production of mucin,
with chicken or fish in the oven or simply serve them as a side a gel-like substance that coats the inside of the gut and keeps it
dish. healthy.
However, it should also be noted that almonds are high fat, so
5. Almonds while a handful of almonds a day is recommended for gut health,
Almonds are high in fibre, which can increase the production be sure only to eat them in moderation. Adding almonds to your
of butyrate, a short-chain fatty acid that promotes gut health. breakfast smoothies or yogurt is a great way to get them into
Eating a handful of almonds a day can positively affect our your diet.

Signs and symptoms of an unhealthy gut

If you’re wondering if you could improve your gut health,
the team at Human Tonik has also revealed the signs and
symptoms of an unhealthy gut. If you regularly experience
any of these symptoms, you could try adding some
gut-healthy foods to your diet:

1. Upset stomach: this could include gas, bloating, and even

heartburn.
2. Unexplained weight changes: gaining or losing weight. An
imbalanced gut can make it difficult for your body to regulate
blood sugar and store fat.
3. Fatigue: Poor gut health can cause broken sleep cycles,
which may cause extreme tiredness.
4. Skin issues: Poor gut health can contribute to eczema,
psoriasis, acne other skin conditions.

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 nutrition zone

Fuel your
fitness
Experts reveal the answers to the most
Googled questions about fitness,
workouts and nutrition

I
f you’re into one of the more strenuous yoga styles
and take your fitness seriously then you probably
already know a thing or two about how to fuel your
sweat sesh.
But if you’re new to some of the high-octane yoga
workouts out there, then it can be a little confusing as to
when and what to eat and drink before and after a class.
That’s true for other high-intensity workouts too, from
strength training at the gym to competitive rowing on the
Thames.
There’s plenty you can teach yourself about fitness, and
doing so is not only useful for beginners. Even if you’re
experienced in working out, learning more about exercise
and nutrition can improve your routine to see results faster
or even fix bad habits that you may have picked up.
However, it can sometimes feel like there’s so much you
need to know that you don’t know where to begin.
Fortunately, sports nutrition experts Bulk ([Link])
have conducted research to discover the most Googled
questions about fitness and workouts and provided some
insight to help you navigate the maze and reach your
fitness goals.
“Working out goes so much further than just showing
up at the gym,” said a spokesperson for Bulk. “If you’re
eager to reach your fitness goals, it’s important to know
everything from nutrition to the suggested exercise
duration, but it’s understandable that it can seem
overwhelming. It’s crucial to try to educate
yourself on the ins and outs so that each
workout is successful.”

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 nutrition zone

What to eat before a workout?

“What to eat before a workout?” takes the
top spot as the most searched for question
around fitness. It’s recommended to
eat around two or three hours before
exercising, particularly if you plan on
completing a long workout. Eating a meal
with protein before a workout can increase
muscle protein synthesis, where your cells
produce protein.
In addition, carbohydrates also give
your body the fuel it needs to exercise,
especially for high intensity exercises, so
wholegrain pasta or wholewheat toast
might be things to include in your pre-
workout meal.
However, it’s not always practical to
eat that length of time before exercising,
for example if you like to have an early
morning session before work, so a small
portion of Greek yoghurt with wholegrain
cereal will give your body both protein and
carbs without leaving you feeling sluggish.

"Learning more about

exercise and nutrition can
improve your routine to
see results faster, or even
ð[EDGKDELWVWKDW\RX in order to continue to grow them. For
optimal results, try to consume a protein
for building strength and muscle mass
while more reps of a lower weight are
PD\KDYHSLFNHGXS supplement or high-protein foods between suggested for muscle endurance.
15 minutes to an hour after your workout,
What is pre-workout? which is known to be the anabolic window How many times a week
“What does pre-workout do?” and “What (the short time after exercise when your should I workout?
is pre-workout?” take the second and body is repairing and recovering). “How many times a week should I
third spots, respectively in the Google It’s also important to keep in mind that workout?” places sixth on the list of the
search lists. Pre-workout is a supplement 2.2 grams of protein per kilogram of body most Googled questions about fitness.
usually taken by strength and endurance weight is the daily recommended amount A minimum of 150 minutes of moderate
athletes to boost energy, improve workout of the nutrient to gain muscle. Consuming activity or 75 minutes of vigorous activity
performance and promote muscle growth. carbohydrates with protein after working is recommended to stay in good health,
Common ingredients include caffeine, out will also help to speed up recovery and with that being spread over four to five
carbohydrates, creatine monohydrate, and replenish the muscle glycogen that you days or even every day. However, it
it can be taken as pills, powders to mix burned during exercise. ultimately comes down to your fitness
with a drink, or even be combined with goals and what exercises you plan on
protein supplements. How many exercises per doing. For example, if you wish to train
Pre-workout should be consumed workout? both upper and lower body, as well as
between 30-60 minutes before you “How many exercises per workout?” takes doing cardio, you may find yourself
workout – doing so will give you more the fifth spot for most searched questions working out every day and doing several
energy to exercise harder and longer, and regarding fitness. This one’s more specific hours of exercise each week. The beauty
it can also help to build your muscles if to weight training. The recommended of a yoga practice, of course, is that it is
that’s what you’re after. number of exercises per workout ranges a workout for the whole body (as well as
between four to eight, with each exercise being good for the mind and soul too).
What to eat after a workout? consisting of two or three sets of eight If it’s strength training you’re going for,
“What to eat after a workout” is the fourth to 10 reps, but there are circumstances the Bulk experts reckon you should
most Googled search term around that can determine how many you do. For ideally train each muscle group between
working out. example, if you are training both upper two and three days a week and wait
Protein is the most important nutrient and lower body on the same day, you may at least 48 hours before training the
to consume after a workout to increase complete four exercises for each muscle same area again. And it’s important to
muscle mass; that’s especially true if your group equating to eight in total, but if you remember that it isn’t advised to focus on
workouts consist of lots of heavy lifting are just focusing on legs it may be four the same muscle group every day as
and strength training. Your body needs overall. It is also worth considering that it could result in exhaustion, soreness,
lots of protein to build and repair tissues fewer reps with a high weight are better and injury.

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 Teacher zone

A deeper understanding of yoga... for teachers, by teachers

Inside:
79: My Yoga Biz
80: Moving To The Back
And Finding The Heart
82: Come And Play Yoga
84: Teachers’ Tales
85: OM Books

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 Teacher zone

MyYogaBiz
Tips from the experts to help you grow
the yoga business of your dreams

THIS MONTH’S MENTOR:

Nicola Barnes, 50, NKB Holistic and Yoga
([Link])

Does a YTT set you up for

running a business?
I completed a 200hr YTT but this
was just the start of a huge learning
process that I’m still going through!
The course had a short module on
running a business but it was not
comprehensive, so I’ve had to teach
myself about financial management,
marketing, pricing and so on. I firmly
believe it would be worthwhile for
yoga training providers to bring
in specialists in those areas to
help those setting up to avoid the
common pitfalls.

What’s your niche?

Inclusivity. I believe that practicing
yoga can be beneficial to everyone had to become more social media savvy. I looked at what
and I’m passionate about introducing the benefits to people who other teachers had done and tried to pick the best ideas from their
might never have thought to try it. I try to keep my classes friendly sites. I started small and have gradually improved and developed
and informal, and I’m pleased with the diversity of students that I’ve my website to explain the services I offer. The website generates lots
managed to attract, across all age groups – including many men! I of enquiries, and I’m adding to it all of the time, looking for ways to
design my classes to focus on functional movement, helping clients keep it fresh and engaging.
to maintain flexibility, mobility and balance, all attributes that will
help them in their everyday lives. As a keen sportsperson, I’m also Self-care tips?
interested in the benefits yoga can offer athletes. I studied with Sarah It’s so important to keep things in balance. I’m a keen triathlete
Ramsden to become an accredited teacher in Yoga for Sports and and so I need to keep my energy levels up as I train and prepare for
Athletes, and am expanding this area of my business, offering one-to- competitions. I’ve learned that there are only so many classes that
one teaching and group sessions with local sports clubs. you can teach without the sheer physicality becoming detrimental
to your own health, so I’ve scaled back and rearranged my schedule
What’s the secret to making a living? to ensure that I don’t burn myself out. And, of course, I attend yoga
I think it’s difficult to make a living from yoga alone. It’s hard classes myself!
finding affordable premises that allow me to keep my classes at an
accessible price. To help with this, I use community facilities where Future trends?
possible. As well as keeping costs down, this has the additional We live in a world which changes so quickly. We’re emerging from
benefit of placing my classes in a non-intimidating environment at a global health emergency, we have an ageing population, and
the heart of the community, encouraging people to come along and the pace of life has never been faster. I think there is a growing
give yoga a go. In addition to yoga, I’m also a qualified reflexologist, realisation of the physical, mental and spiritual benefits that
specialising in fertility, pregnancy and menopause. I find it fulfilling complementary therapies such as yoga can bring. The fundamentals
to help clients in these areas, and it provides me with a valuable of yoga are centuries old and will remain the same — it’s up to us
second income stream. as yoga instructors to adapt and evolve our services to meet the
changing demands of our clients in the modern world.
Social media?
I own up to being a complete novice at the outset, but I knew that I Written and compiled by Claudia Brown ([Link])

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 Teacher zone

Moving to the back

and finding the heart
Backbending is at the heart of yoga practice because it helps open and align the six major chakras
along the spine — but simple backbends are all that is necessary, writes Chris Livanos.
A well-designed practice involves not simply bending the spine, but opening the entire front body,
including muscles such as the hip flexors, which are often neglected

“You are only as

young as your
spine is flexible.”

W
hen I first heard this
saying, I figured I
must be about 500
years old. That would
make me a vampire,
which would be kind of cool if true, but
the saying is misleading at best. It has
nonetheless found its way into the yoga
community. In general, most yoga teachers
and practitioners have the wisdom to realise
you do not need extreme flexibility to have
a strong yoga practice, but somehow this
quote finds its way into the mouths and
keyboards of people who ought to know
better. Imagine substituting ‘spine’ with
‘hamstrings’, ‘shoulders’, or any other body
part. If anyone said such a thing, wiser
and more experienced yogis would inform
them — gently, I hope — that overemphasis
on flexibility detracts from yoga’s value as
a practice for everyone regardless of body
type or skill level.
The quote’s implicit ageism is another
reason it should go away. Yet the myth has
some kernels of truth behind it which are
worth exploring to understand the real
importance of having a basic level of spinal
mobility that will allow you to move with
comfort and ease throughout your life.

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 Teacher zone
The major chakras are along
the spine
Postural yoga developed out of Indian
tantric practices geared towards opening
and aligning the chakras. While there are
hundreds of chakras throughout the body,
the most essential ones are six found along
the spinal column and a seventh at the
crown of the head.
The centrality of the chakras is why yoga
emphasises the spine and why a saying
that glorifies backbending can make its way
into yoga circles more readily than a similar
saying about other feats of flexibility.
But overemphasis on flexibility is still
misguided. Simple back-strengthening
exercises such as cobra, locust, and bridge
are sufficient for aligning the chakras; and
they are also sufficient to ensure comfort
and mobility for the majority of yoga
students, who come to public classes for
a variety of reasons and may or may not
be interested in the workings of the subtle of yoga asanas. They could even be that strengthen the back and open the
body. considered the most essential poses since heart chakra but also those that relieve
they directly involve the six principal tightness in the hip flexors, which often
Yoga and Pilates chakras along the spinal column. A proper goes overlooked as a cause of back pain
The quote equating youth with spinal understanding of what backbending means and postural problems.
flexibility is sometimes attributed to is at the very heart of yoga. While the
Joseph Pilates, a man for whom I have backbends that help open and align the Finding the courage to open
great respect. I have taught yoga in Pilates six major chakras (the seventh being more the heart
studios, and one of the reasons I enjoy it is related to meditation than asana) involve Backbends are the type of pose that have
because Pilates practitioners tend to value some degree of spinal flexibility, very few caused me the most anxiety. They can still
functional mobility. His words were, “the people have extremely flexible spines, and scare me in a way handstands do not. I
only real guide to your true age lies not in no one needs to. realised early in my practice this is because
years or how you THINK you feel but as The lumbar spine, and especially the I’m fairly used to falling down but not that
you ACTUALLY are as infallibly indicated by thoracic spine, are not built to move that used to opening up.
the degree of natural and normal flexibility much compared to a joint like the shoulder It helps me to think of the mythology
enjoyed by your spine throughout life.” or the wrist. Granted, circus contortionists behind names of some fundamental
While I think we should ditch talk of “true and the like develop tremendous flexibility backbends — bow and wheel, dhanurasana
age” altogether as contributing to ageist in the spine, but that is a vanishingly small and urdhva dhanurasana in Sanskrit — and
bias, the key words are “natural and segment of humanity. upward facing bow. I think of the great
normal flexibility.” This can get lost in the Even highly advanced yoga practitioners, archer Arjuna’s hesitancy to pick up his
translation from Pilates to yoga, where capable of doing all the classic postures bow and complete the task at hand in the
flexibility is often taken to extremes. such as scorpion handstand, often have Bhagavad Gita. In this great Hindu scripture,
Joseph Pilates did not perform poses only moderate flexibility in the spine itself. the hero is overcome by doubt and anxiety
that require extreme flexibility. One of the Look carefully at their practice, and you will about the rightness of his actions just as
many benefits of his method is that, like usually observe a deep but even opening he is about to go into battle. He was able to
yoga, it reverses the tendency of both the throughout the whole front body, with the fulfill his sacred purpose only after being
lumbar spine and the thoracic spine to hip flexors and shoulders doing as much or reminded of his own inner divinity.
become more curved over time, leading to more than the back itself. Sometimes I need to reflect on the many
a stooped posture. The word ‘back’ in ‘backbend’ is best benefits yoga has brought me and the
I hope no one honestly thinks you are understood as a reference to the direction, sheer joy I feel in my practice. This works
ageing unnaturally unless you can bend not to the body part. You are not so much best when my reflection is not clouded
over backward and touch the soles of your bending your back as bending toward the by language that causes anxiety around
feet to the top of your head, but it can come back. perceptions of age and flexibility.
across that way when “natural and normal Skilled teachers will often avoid saying
flexibility” gets turned into “you are only as ‘backbend’ and use terms like ‘heart Chris Livanos is a vinyasa instructor (ERYT-200)
young as your spine is flexible,” and then opener’ or ‘back strengthener’, which are and a professor of South Asian Literature in
transferred from Pilates into yoga, where less likely to be misconstrued. When I teach Madison, Wisconsin, where he lives with his
deep backbends are not uncommon. or study yoga in Spanish, I am grateful that wife Michelle, their dog Rosie Mae and their
the term for backbend is ‘flexión hacia guinea pig Lenny. Visit: [Link]
What does ‘backbending’ atrás’, literally, ‘bend towards the back’.
really mean? Understood this way, the backbending
Backbends are one of the basic categories family of poses includes not only those

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COME AND PLAY YOGA

Learning to embed fun, play and exploration in our yoga practice…
for all ages. By Maria Oliver

B
eing in play, being in the state at school about the anxiety of not being and then. If I went running on a cold day,
of mind that says, ‘I wonder considered good enough by teachers and the air would attack my lungs and give
what might happen if I tried peers, and how this can lead to children me chest spasms.
this’ and then not worrying deciding that they won't bother any Yet I had a conversation with my
or being afraid of the more. Girls, in particular, drop out of son recently about athletics, as he'd
outcome, is a state of mind that can cope sport due to low self-esteem. just started doing it at school. “I liked
with the unexpected." - Michael Rosen, Wouldn't it be brilliant if we could take athletics,” I told him. “I wasn't picked to
Book of Play. a non-competitive approach to sport, represent the school, but I liked it.”
Isn't life serious? We have to achieve too? Bear with me. I surprised myself by saying this, as it
and make progress all the time. I'm I'm not saying this because I'm a bitter was true, but I'd forgotten it.
starting to notice this mindset in my parent making excuses for my children's I liked the high jump, the long jump,
children, too. They are both early lack of sporting ability. They are both the hurdles, the javelin, the discus. I
teenagers, and I can see the danger of athletic and talented at what they do. It liked the techniques, and learning how
the joy being sucked out of everything amazes me, because my own childhood to use different equipment. I liked how
they do for fun. was very different. it made me feel, regardless of whether
Who is getting picked for which I had crippling asthma. I was picked I was doing better than anyone else. I
sporting team? Who gets picked to be for the school swimming team, but no don’t remember any teacher encouraging
front and centre or have the main part other team. I was uncoordinated and us to focus on the enjoyment of the
in a performance? Who is placed at the couldn't catch. I did gymnastics, but activity for its own sake. We were always
back, out of the way? Who is substituted was not very flexible — I couldn't, and being judged on whether we'd win
so they don't play much of a match? still can't, do the splits despite teaching competitions for the school.
I've had discussions with other parents Hanumanasana in my classes every now On the other hand, as an adult, I've

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discovered so many events that are about fun and enjoyment into my adults' classes Hanumanasana, but having let go of the
sport for fun. I found in my mid 20s that as well. There are various yoga poses that notion of 'succeeding' in the pose, I now
I could run without having a massive I need to modify in order to demonstrate, enjoy the feeling of deep opening in my
asthma attack — I think that pranayama having tight shoulders and hips and a stiff hip sockets.
practices helped to strengthen my lungs thoracic spine. You'd think that practicing I can't do Gomukhasana arms without a
and now I'm a slow but steady runner. I've yoga for years and teaching several times belt, but I realised that my stiffer shoulder
done Cancer Research runs, triathlons a week would have loosened me up a bit is more muscular, and works harder to
where half the fun is making sure the — and maybe it has — but I just can't do serve me in everyday life.
transition from one event to the other certain poses without belts or blocks. Or So now, when I declare in class that
is smooth, and Park Run, whose catch walls. Or chairs. I used to think that the we've been working towards a particular
phrase is: 'It's a run, not a race'. The joy in goal of yoga was to work on my flexibility, pose, and my adult class members groan
many of these events is the community, to push myself to the edge and beyond. In because they think it's going to be too
possibly shared fundraising for a common the back of my mind were further goals: difficult — I invite them to play. Let's
cause, the fact you’ve chosen to get to make my right and left sides more play around with this pose. Let's not get
out there and do it. There are so many symmetrical, cure all ills, iron out all attached to any ideas of what success
opportunities for adults to exercise for the kinks and basically achieve physical looks like. Let's not compete with each
fun, to challenge yourself, to satisfy perfection! Not only have I abandoned other. Let's not get annoyed with our
yourself, to focus on feeling good. Why those 'goals', I've actually learnt to love bodies for not bending the way we want
can't that joy be instilled at school? my body more and be grateful for what it them to. Let’s be curious about what
Which brings me onto yoga. When I does for me. happens next. Let's take time to explore.
attended my children's and teen yoga Let's stop if it doesn't feel right, or change
training courses, we were advised that “Playing yoga is also about it so that it does.
when approaching schools, we should Let's play yoga. Playing yoga is also
emphasise the non-competitive nature mindfulness: having a about mindfulness: having a curiosity
of yoga. That it can help those children curiosity about what will about what will happen when we explore
who have already turned their backs on a pose, and not being attached to the
competitive sport. That it offers them happen when we explore a outcome.
some form of physical activity when pose, and not being attached I hope that by sharing my love of yoga
they may have rejected all others. That it with class members young and old, that
focuses on whether you feel good inside,
to the outcome.” they can bring that joy and playfulness
rather than whether you are more bendy, into other areas of their lives too. Yes, I
or fast, or tactical than someone else. So I can't bind when performing Ardha love it when I see my children win. But
That if we just keep moving, whether Matsyendrasana. But oh my goodness, isn't sport something that you...play?
it's competitively or not, it's so good the stretch I get in my latissimus dorsi
for our mental health, too. I loved the when I internally rotate my front arm. Maria Oliver teaches yoga in Hertfordshire
playful approach on the courses I did, Just by sending my hands in the vague for children, adults, pregnant women and
the emphasis on fun rather than perfect direction towards each other gives the new mums and is the author of several
alignment. pose a different focus and er, twist. yoga books for children. Find out more at:
Over the years, I've tried to bring more I can't get my hips to the floor in [Link]

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 Teacher zone : TEACHERS' TALES

Teaching what you practice

Yoga teaching from a place of authenticity is where it’s at. By Paula Hines

A
yoga practitioner who has practiced with me for a advertised as ‘restorative yoga’? Why not name and describe the
decade, recently told me about their experience of a class as it actually is to give those attending a clearer sense of what
drop-in class they’d attended which advertised itself to expect?
as ‘restorative yoga’. Though they liked the class they We all have different views, but my approach is to only teach
were disappointed that it turned out to be a slow or share what I practice. I don’t think it’s fair on the people in my
vinyasa flow class. classes or workshops otherwise. I also think it’s unfair to not teach
Now, this could form part of a wider discussion about the rights as advertised. I particularly feel it’s important because the best
and wrongs of categorising yoga into particular styles and how we all teachings come from a place of embodiment. It might be tempting to
teach differently, etc. However, this was advertised and described as leap on what appears to be popular at the moment if we think that’s
a restorative yoga class involving supported poses with props, yet it what people want right now, but if it’s not familiar in your own body
wasn’t that at all in spite of props being available at the venue. and mind, who is it ultimately benefitting?
Also, it was taught by the regular teacher (rather than a cover I think others can tell when we aren’t authentic. With this in mind,
teacher) who, in a conversation afterwards, explained that the class while I only share what I practice, I don’t share everything I practice.
they’d just offered was fairly typical of what the class was like each I like to allow time for practices to integrate before I go on to share
week and that they were “not really into props”. them.
This story left me thinking a few things. The mention from the If you teach, do you share what you practice, or what you do not,
teacher of not being into using props implied to me that their own and why?
practice did not include props, or restorative yoga as we generally
know it (i.e. incorporating the use of props to support the body in Paula Hines is a London-based yoga teacher and writer. Her book Rest
poses to facilitate deep rest). + Calm (Green Tree, Bloomsbury Publishing) is out now in paperback,
If that were the case would they be the right teacher for a class audiobook and Kindle/eBook. Find out more at: [Link]

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 books
Trauma-Aware Yoga And Movement Therapeutics for Older Adults
Beth Spindler
£24.99
Singing Dragon

The movement and yoga therapeutics inside this book take a holistic approach to healing trauma
alongside gentle practices to aid in managing symptoms in later life. Each chapter takes on a
different condition or situation, explores how they can relate to trauma, and provides both the
physical movement and the breathing exercises to address the issue. Complete with illustrations
and adaptations, this accessible guide is ideal for teachers and therapists.

FURTHER READING

Yoga for Stiff Birds Time To Repair: How Yoga Supporting Your Grieving
Marion Deuchars Can Restore Body And Mind Client: A Guide For Wellness
£10 In 5 Minutes A Day Practitioners
Skittledog Vicky Fox Vanessa May
£14.99 £24.99
Replacing traditional studio Hammersmith Health Books Singing Dragon
photography with charming
illustrations, Marion Deuchars shares Drawing on her long experience For most people, grief is an inevitable
her passion for yoga via a ‘stiff bird’ of teaching yoga therapeutically, part of life and if you're a wellness
character. The book sees the bird specialist yoga teacher Vicky Fox practitioner, then the likelihood is you
eased into every position (from the shows how to promote recovery and will at some point work with a bereaved
downward- facing dog to the tree) in repair after illness, surgery or injury client. This book aims to help you feel
just a few brush strokes. Both useful through building a personalised yoga prepared and confident in how you
and inspiring, the art is designed practice that can take just five minutes support your client. It will explain how
to raise a smile among regular a day. Find out how to get yoga’s loss and grief can place tremendous
practitioners and yoga novices alike. powerful benefits in only five minutes, strain on the body and how it may
Published in a beautiful, hardback no matter how busy your day or how manifest physically, mentally, and
format it’s a great gift for yogis demanding your life, in this simple, spiritually, whilst equipping you with the
everywhere. illustrated book. tools and resources you need to support
your grieving client.

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 om actions

Our environmental challenge: a yogic perspective

Global warming and what we can do about it: one yogi’s perspective. By Gopala Amir Yaffa

H
ere’s the bad news. cared about is on the line in this single Really, anything that is not vegan is even
With increasingly toxic wrinkle in time. tastier when we make it vegan. And it is
air, shorter winters, the Scientists say that if we won't make guilt-free. In fact, it’s healthier without it.
Gulf Stream slowing, drastic changes and become carbon We can let go of that and save our planet
water-giving glaciers negative by 2030 we may reach a state and a few billion animals’ suffering while
disappearing, and crop failures…it’s time where global warming and all of its we are also stopping the production of
we act, urgently, now. Otherwise our habits disastrous environmental effects will methane, the most dangerous greenhouse
will be the death of us, and our children. become irreversible. gas.
But there’s good news too. Humans It’s time, right now, to get emotional. Don’t want to do this stuff? It’s your
are not evil. There is so much kindness, Don’t close your eyes. Lose the insistent choice. But climate change is not a choice.
so much decency, creativity, and delight need for comfort and for more, and find It is happening whether you like it or not.
within us all. But we become evil when we the light of caring, waking up your habit- So we better make choices to stop it while
become selfish, when we mistakenly think changing willpower and advocacy. we still have the capacity to choose.
that our happiness is separate and more Power your life with solar and wind, or
important than someone else’s. Simple swaps offset. There are more and more options to
To me, it seems that all of the human- Start small, and go big. Think globally, and do this for free, where you’re just leasing
caused environmental issues are here act locally. the solar. Usually, you can pay a small
because of selfishness and greed. We want Drinking out of hot plastic is bad for you. additional fee even to the big electric
more, we want bigger, we want newer, we Do your best to avoid plastic altogether as corporations to utilise wind or solar in your
want faster. much as you can. Shop in the local market. power supply.
But perspective is always helpful. Bear Bring your own jars as you buy in the bulk Most importantly: vote. Vote thinking
in mind the concentration of wealth: the food store. about the future, about the next
richest 1% grabbed nearly two-thirds of all Bike, walk, bus, or carpool if you can. Or generations, the next seven generations,
new wealth created since 2020, worth $42 try to combine trips rather than going back not just about immediate profit. The
trillion, almost twice as much money as and forth a lot. I know everyone says this, change needs to come from the top down
the bottom 99% of the world’s population, but really, it’s more fun, too! as much as from the bottom up.
according to Oxfam. Eat less meat, or no meat. Please. We It’s amazing how we all, nations and
Still, climate change isn’t someone else’s really don’t need it. Why are you still willing individuals, took part in a global action to
problem. It’s ours — all of us. We are the for other beings to suffer and be murdered stop the Covid-19 pandemic while doing
change…or not. Everything we’ve ever just for the pleasure of your taste buds? nearly nothing about the environmental

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 om actions
change happening; changes that Why are we still allowing for fossil fuels our beautiful blue-green-planet. These
are becoming irreversible unless we to be used? The technology to efficiently techniques are suitable for all, young and
take immediate action, and that are and cleanly replace this is already here. old.
detrimental to both humans and all Why are we still growing billions of
species on earth. methane-producing animals a year for Plant trees. It solves
everything!
human consumption? We know that it is
Natural environment wrong on the moral and environmental
The trees hold the water in the soil
As humans, every aspect of our life is levels, and alternatives that don’t scream
with their roots. The forest keeps the
reliant on the natural environment. This are abundant.
surrounding area cool with its shade.
includes the foods we eat, the air we We know of so many beautiful ways to
The forest provides homes for many
breathe, the water we drink, the clothes draw CO2 out of the atmosphere (such
animals. Forests clean and enrich the air
we wear and the products that are made as planting trees, propagating seaweed
we breathe. Their leaves and needles take
and sold to create jobs and drive the in the oceans, and even some clean
in carbon dioxide and give out oxygen
economy. machines), but governments are still using
through the tree’s bark.
A healthy and stable climate is our most our money to fund wars. Why? Why? Why?
In pairs, one partner is a seed in child’s
precious natural resource. I don’t know why. Maybe we are all too
pose and the other is the gardener. Using
Just a few years ago, governments oblivious. Maybe we are all sleepwalking,
their imagination, the gardener waters
in the UK, Australia and the USA all being led like sheep to the slaughter.
the seed and cares for the soil. The seed
claimed that they simply could not stop Oh we really need to wake up! We need
person stays relaxed now as the gardener
the economy for anything, including the to wake up our brothers and sisters, our
sculpts them gradually to sprout and
environment. But with Covid-19, we have communities, our governments, the
grow, first into a small plant, and then
seen how they are more than able to do United Nations.
gradually into a tree. The seed does not
just that and pour a lot of money into Some recent polls show that over 50%
help, they simply stay in the pose that the
supporting those who struggle as a result of young people believe that there is
gardener moves them into. The gardeners
— though this has now indebted future nothing they can do to improve the state
can continue to help stabilise the trees
generations, which means economically of the environment, the one that our
by pressing their foot into the earth (this
sustainable solutions are equally generation has created. So yes: we need
helps in finding more stability in tree
important. to wake up the next generation too!
pose). Then switch roles!
Global warming stresses ecosystems We need to join hands and hearts and
through temperature rises, water voices and speak up together for this
shortages, increased fire threats, drought, urgent change that is desperately needed. Shop sustainably: eco yoga
weed and pest invasions, intense storm Are you with me? shopping game
damage and salt invasion, just to name a We vote with how we spend our money. If
few. One in six species is reportedly at risk Environmental yoga games we stop buying plastic or other products
of extinction because of climate change. I teach yoga to young people, and I use that pollute the earth or cause rainforest
Why is it still allowed that we can yoga to inspire them to make changes, destruction or water pollution, companies
produce plastic? We all know how harmful inwardly and also out in the world. Here will stop making them.
it is to the earth and all animals. We can are a couple of techniques I use to help Standing in a circle, the first participant
make the same products from plant them feel how important it is to make says: “I went to the shop and I bought
starch. the changes in our lives that will help ______ (fill in the blank with a sustainable
choice)” and makes a yoga pose for
it. The second participant then says: “I
went to the shop and I bought...” first
saying and acting in a yoga pose what the
person before them did and then adding
their own. The game continues as each
participant in their turn repeats all the
items and poses that were said before
and adds their own. It’s a memory game
where you get to do lots of yoga along the
way! If it is a small group, you can do a few
rounds, adding more and more items and
poses to your list. You can also play where
everyone repeats all of the items and
poses together — not as much memory
needed here by each individual and
everyone gets to do more [Link]!

Gopala Amir Yaffa is co-founder and

wizard at Rainbow Yoga Training, which
provides life-changing yoga education
around the world, while making it a better
place for future generations. Find out more
at: [Link]

87
 George Skuodas from Yoga Guild at 3 Cliffs Bay, Gower, Wales

Yoga is for
every body
Your pictures. Your community

Polly Chilton in Hengistbury Head, Christchurch

88
 Shirley Loughlin in the Caingorms, Scotland

Jackie Ngu - Yoga in Agafay, Morocco

Sophie Gibbs - Warrior in Sardinia

Penny Letchford in the Brecon Beacons

We want your photos!

Send us happy shots, fun pics, great asana (or bad asana!), big smiley faces, anything at all — and see them in OM Magazine.
It doesn’t have to be you doing a yoga pose either. We want to see your yoga life: a pre-class group hug, a cup of tea after
class, what you got up to at the weekend, send them all via email to: jane@[Link]

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travel
Awe-inspiring retreats and ideas for yoga explorers

Autumn YOGA RETREAT

A Cornish yoga retreat on the edge of the world

H
ousel Bay Hotel, a Cornish
hotel on the southernmost tip
of the UK, is taking bookings
for its Autumn yoga retreat
this year, following its recent
Spring retreat, hosted by Kate Batchelor
from the Yoga Batch.
“Housel Bay Hotel is the perfect place Situated on the AONB Lizard Peninsula,
to get people away from their everyday guests on the retreat can take advantage
stresses and in a space where they can focus of the South West Coast Path running
fully on their physical and mental wellbeing,” directly in front of the hotel, the low-tide-
she says. accessible beach at the foot of the cliffs
Perched on the clifftop above Housel as well as the nearby Lizard Lighthouse or
Bay, the hotel is on the frontier between the popular Kynance Cove.
rugged Cornish coastline and the Celtic Sea. A destination focused on slow-paced
adventure, returning to nature and with
a wonderfully isolated location free from
the bustle, everyday stresses — and,
occasionally, phone signal — it’s the
perfect setting for those in need of a
refresh.
A small, intimate retreat, spaces are
strictly limited so book early. All levels of
ability welcome.

The Autumn Yoga & Wellbeing Retreat takes

place from 6–8 October, 2023. Find out more at:
[Link]/events/yoga-retreats

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An invitation to Essex
The Glass House Retreat is
the new kid on the block
in the county’s health and
wellness scene

T
here are so many reasons and there’s a new yoga studio that’s
to love Essex. Apart from just been built, so plenty of options and
the fact that OM magazine choices here for the soul seeker. You’ll also
originates from this beautiful find special themed retreat weekends,
county (and any popular such as a Skincare Retreat and the Wim
or notorious shows that you may have Hof Method Weekend, so there’s always
seen on television), it’s also home to the lots going on.
splendid new Glass House Retreat. Aside from dedicated programmes for
Now one of the UK's leading wellness fitness, weight loss, detox and general
and detox destinations, it houses some of health and wellbeing, you’ll also enjoy
the country’s top wellness talent — from the exquisite spa, indoor pool, sauna,
trainers and therapists to the fabulously steam, fitness classes and outdoor natural
talented head chef, Miguel Gouveia and swimming pond — everything you need to
his team, who create incredible healthy leave with a spring in your step this spring!
vegan, great-tasting menus.
The meditation pod outside is a must, Visit: [Link]

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RETREAT
DATES
14-21 May,
3-10 June,
4-11 September,
2023

Rest & Regeneration

Rediscover your shine with Shine Retreats’
Regeneration Retreat

S
hine Retreats has announced made from almond flour, chia seeds, flax
its upcoming schedule for its seed, hulled hemp seeds and berries or
2023 Regeneration Retreats roasted butternut squash and beetroot
in Tuscany, Italy. Set in a salad.
beautiful farmhouse in the With a focus on regeneration, the
idyllic Italian countryside on the border fasting kickstarts cellular autophagy (the
of Tuscany and Umbria, the seven-day clearing of damaged cells), with the body
Regeneration Retreats will see guests literally cleansing on a cellular level. When
embark on a week-long journey of recovery done for a prolonged period, this fast has
with a five-day fast, daily treatments and the benefit of switching on your body’s
guidance from a team of dedicated health ability to generate new stem cells. These
professionals, plus plenty of time for rest can replace any cell in the body, which
and recuperation in a breathtaking setting. is when healing can really begin. The
Over the course of the week, a team of retreats promise to leave guests with the
health specialists will work closely with knowledge and confidence to repeat the
each guest to improve their overall health fast at home, thus continuing to build on
alongside the power of the Regeneration the body’s own natural healing ability.
Diet created by Michelle McKenzie. This
five-day wholefood diet provides all the Prices for Shine’s Regeneration Retreat
health benefits of fasting, whilst being fed start from £1,700pp. For further details visit:
three precise nutrient-rich and balanced [Link]/shine-retreats/the-
meals a day, such as grain-free porridge regeneration-retreat-with-michelle-mckenzie

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DATES
15-21 July, 2023
Ourika Valley,
Morocco

Body Positive YOGA RETREAT

Yoga with a Moroccan twist on retreat with body positive yoga teacher
and coach Donna Noble

Y
oga teacher and body positive empowerment. can connect with the essence of who
coach Donna Noble will be Your host, Donna Noble, is an you are.
leading a summer retreat accomplished yoga teacher, writer, Between classes spend time relaxing
at a beautiful private estate speaker and coach, who is also on a by the stunning pool, enjoying Moroccan-
nestled in olive groves in the mission to get as many people as she French fusion food or book yourself into
Atlas Mountains this summer. can to try yoga — no matter your age, the spa. Midweek, there’s a day off so you
Overlooked by the snow-capped Mount experience level, gender, ethnicity or can take an early morning walk up into the
Toubka, this stylish retreat location shape. “This retreat will be a fun and foothills of the Atlas.
includes nine suites, a spectacular pool, immersive experience for everyone and The retreat includes six nights’
tennis courts, a spa and a yoga shala. A the relaxed plan means you can do as little accommodation, twice daily yoga classes
labyrinth of pathways leads you through or as much as you like.” (with one day off mid-week), brunch,
beautiful gardens filled with fragrant She says all classes will be fun, safe and dinner, snacks and soft drinks. Flights,
flowers and sculptural cacti. judgement-free and have a body positive hammams and hikes are extra.
The hospitality of the Berber people is focus, so the poses are adapted for your The location is run on solar power and
world-renowned: whether you’d like to unique body. Expect a variety of yoga the local Berber team have been employed
experience a traditional hammam, enjoy styles including vinyasa, yin and aqua at the venue for many years. The owners
a tea ceremony or sample the famous yoga. “Progressive sequences of postures have also donated some of their land
Moroccan tagine, this retreat will be an are combined with the best coaching and to the local community who manage
immersion into Berber culture while being wellbeing techniques so that you can a project supplying Yves St Laurent
nurtured in luxurious comfort. cultivate self-acceptance and learn to with flowers for their fragrances and all
The purpose-built yoga shala looks trust your body in a safe judgement-free guest travel is offset by the retreat host
out onto the mountains with a stunning environment.” company, Reclaim Yourself.
garden laid out in front of you — a Expect talks on body image, self-
wonderful place to practice yoga over love, how to eliminate stress, and to be Visit: [Link]/our-holidays/
a week, with students on a journey authentically you, while seeing the world morocco-yoga-retreat
of transformation, discovery, and from an inside-out perspective so that you

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Yoga & wild swimming IN CORNWALL

Love your yoga and now want to experience the wild swimming craze too? Look no further than
Cornwall’s Fistral Beach Hotel and Spa, where you can experience the ultimate pampering yoga
weekend and get your feet wet in the water under expert eyes. By Lauren Bloxham

I
magine emerging from savasana and only base to escape to.
returning to your room…the sound The Yoga & Wild Swimming weekend
of Fistral beach’s big waves crashing offers the perfect balance of group
on the rocks outside… a freestanding dynamic, camaraderie, and anonymity,
bathtub overlooking the bay and a great for those who are looking for a
range of beautifully crafted natural bath weekend escape with friends that offers
products to indulge in…this is a yoga break some adventure and focus but prefer a
to soothe the soul and indulge all the lighter approach than the traditional yoga
senses. retreat experience. Neatly gathered at
Fistral Beach Hotel and Spa perches at points of practice, with three yoga sessions
the southern end of Fistral Beach, an iconic across the weekend and a fantastic
surf beach. As the waves roll in, many of morning of wild swimming in between,
the rooms, including the hotel’s Dune yoga teachers Jane Forster, Kate Jones
Restaurant and Bay Bar, have front row seats and swimming coach ‘Cornish Kelpie’
to all that unfurls on the beach below and Sarah Walker host a mixture of Sivananda, that you need them. Whilst yoga retreat
in the water. From surfers to swimmers, Dru and restorative yoga, and offer an purists might baulk at the idea of cocktails
paddleboarders and walkers, there is exhilarating dip in the crystal-clear waters after yoga, the frayed and weary among
always something to look at on the beach of the Atlantic. us, who simply need a weekend away
— and the hotel provides a fabulous adult- with the added benefit of a touch of yoga,
Yoga for everyone will be relieved! Having a varied menu to
Yoga is held within the fitness suite at choose from offers something for everyone,
the back of the hotel. The room is private and friends gathering together will have
and feels contained, and what it lacks in the advantage of enjoying quality time
character and views, is made up for by the without the sense of obligation towards the
fairy lights, candles and music offered by group dynamic that more typical ‘retreat’
the teachers. The restorative session is weekends might lend themselves to.
warm and nurturing, with equipment such With an opening Friday evening
as bolsters, eye pillows, blankets and belts Sivananda class, Jane Forster holds space
provided. There’s a sense of ease, with time for playful and challenging yoga poses
to chat and slowly saunter away for drinks including headstands and crow pose.
and food at your own pace. The advantage It’s an ambitious opening, but is brought
of being in the hotel is, of course, having with good humour and with plenty of
the bar and restaurant there at the times modifications for the total beginner. Her

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relaxed yet powerful Sivananda style emerges grinning ear to ear, cold, euphoric Sunday morning yoga
class galvanises the group and everyone and some, ready to go again! Thankfully Sunday mornings Dru Yoga session with
is encouraged to do their own thing, our guide knows the limits of cold-water Kate Jones is a delight and possibly
skilfully supported by the teacher whose exposure and leads the group back to the the highlight of the yoga offering. A
guidance and confidence ensures the warmth of the fire in the Bay Bar where hot thoughtfully put together class which feels
group is both supported and free to chocolate and biscuits await, as well as accessible, energising, and intelligent in its
explore. Her knowledge of anatomy clearly time to chat off the buzz, discussing both approach. A flow which moves sequentially
shines through, and a simple forward fold scientific and anecdotal evidence around around the body, encouraging softness
becomes a deep hamstring stretch with her the benefits of cold-water exposure. The of joints and movement which is innately
gently offered yet precision adjustments. experience is a must and summoning the attuned to the flow of the ocean and the
bravery to get in is made easier by the environment it’s delivered within. Yoga in
A dip in the ocean group dynamic; missing it would be missing its truest sense, the class feels unifying,
Wild swimming is led by the ‘Cornish out on a true celebration of the elements both internally and within the group, a
Kelpie’ Sarah Walker on Saturday morning, here at Fistral. perfect set up for breakfast with a view
whose passion for the water and dedication before heading home.
to a safe and enjoyable experience for all, Relaxation time The Fistral Beach Hotel and Spa Yoga
is evident. She kits everyone up with swim With plenty of down time, Fistral Beach & Wild Swimming experience really is
floats, hats, and towels, and although there Hotel and Spa also offers a great experience a celebration of life, from movement
are no wetsuits in sight, even first-time for those looking for some deep relaxation to relaxation, food and wine, to the
dippers find their stride in the rockpools — the sauna, steam room, jacuzzi and phenomenal setting on the beach. It’s a
and shallows of the beach below. vitality pool are open to guests all day great place to gather, or to escape to, for
Sarah Walker’s knowledge of the science of and spa treatments range from body work groups and individuals alike.
cold-water immersion and her encouraging, and facials to GAIA journeys and tailored
caring way of leading the group into nine- treatments.
degree waves, make the experience feel
both safe and adventurous. The mix of
Removing yourself out of the spa and
into a restorative yoga session is utter bliss
Yoga & Wild Swimming
excitement, fear and sheer exhilaration and topping it off with a chef’s special and WEEKEND
is wild; it’s a 10-minute dip that wakes recommended wine pairing feels truly
the senses and stirs the soul. It’s a potent indulgent, it does not disappoint. The next yoga retreats start: Friday
reminder that there’s more to life, quite The Dune Restaurant offers a laid back 6th October, 2023 and Friday 20th
literally within our bodies, as the group luxe, beachside dining experience. Dining October, 2023. Enjoy two night's
in yoga gear alongside ‘date nighters’ accommodation at Fistral Beach Hotel
and couples on their weekend away feels and Spa, exclusively for adults (single
comfortable and not out of place. Staff are occupancy available); 3 yoga sessions
friendly and not overly attentive and whilst over the weekend; Wild Swim session
the space is adult-only, there is a healthy with coach followed by blankets and
mix of couples, friends, individuals, and hot chocolate to warm up; breakfast in
family groups. With Dick Pearce wooden Dune Restaurant each morning; three-
belly boards adorning the walls, a clear course meal both evenings (B&B option
nod to the surf culture that’s embedded available); complimentary membership
itself at Fistral beach, The Dune Restaurant to Fistral Spa and gym facilities for
clearly draws strength from its ocean duration of the break; 10% off spa
offerings. Fish lovers will be spoilt for treatments (pre-booking recommended);
choice, whilst vegetarians and meat eaters complimentary access to fitness classes
are amply catered for. All food is seasonal — from £450 for two nights.
and freshly prepared. Visit: [Link]
@fistralbeachhotel

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 Great reasons to
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 om lite

Yoga gymnastics
Must we be so flexible to do yoga? The damaging effects of conflating yoga with gymnastics.
By Sarah Highfield

I
f you were to put the word ‘yoga’ enough to do it, and if not, here are some Furthermore, why is there such strong
into a word association game, for tips on how to improve your flexibility. push to be extremely flexible anyway?
many, the next word would be Understandably, this is not always Is it even healthy after a certain point?
‘flexibility.’ the case, but I feel that it increasingly is, No. And, is anyone really any closer to
The link between yoga and especially where image-heavy, fast, and enlightenment or inner peace because
flexibility is commonly more dominant popular media is involved. they are more flexible? Again, no.
than the one with mindfulness, or Moreover, conflating yoga with what is Personally, I would like to see greater
awareness, or peacefulness, or whatever literally gymnastics is damaging, ableist, attention placed on the more important
else you think makes more sense. and further propagates the notion that reasons to do yoga, especially the internal
In fact, whenever people find out that yoga is exclusive and only for a certain ones and the ones that really matter in the
I am a yoga teacher, the first thing they type of person or lifestyle. long-term.
often say is: “You must be really flexible.” I wonder if a lot of people will miss Emphasis should also be on more
Yet, any seasoned yogi knows that out on all the wonderful benefits of yoga written and visual reminders that yoga is
flexibility is just the tip of the iceberg when because they have been led to believe that accessible for people of all shapes, sizes,
it comes to what yoga is and offers. only ‘the flexible’ can do yoga or they are ages, and abilities, because representation
It is a widespread misconception that simply put off and alienated by photos of is important and is what will get more
yoga is just about improving flexibility, people in hyper-extended poses. people involved.
and this is backed up by never-ending Sure, increasing flexibility is an element
yoga media and content that is centred of yoga, but if what we see around us is Sarah Highfield is a yoga teacher, three-time
and fixated around how to stretch deeper to be believed, it appears that yoga is OM cover model and regular contributor.
or excessively contort your body. only worth doing (and impressive) when Visit: [Link] or connect on Instagram
The narrative being built is one the yogi performing could also pass for a @Yogagise
questioning whether you are flexible circus acrobat.

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