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OM Magazine
Autumn 2024
Welcome
Published by: Prime Impact Yoga is a great way to live your best life. It’s
6 Nags Corner, Wiston Road,
Nayland, CO6 4LT
ideal for stress relief, it improves flexibility and
Tel: 44 (0) 1787 224040 it keeps you moving in an era when most of us
[email protected] are prone to sit down far too often.
ommagazine.com
Studies have shown that yoga, meditation
and mindfulness are excellent for so many
Chief Editor: Martin D. Clark other things too, from weight reduction to
[email protected]
better cardio and circulatory health, even long-
Designer: Sophie Langton
term disease prevention.
Here at OM, our goal has always been simple: to make the practice
Art Director: Emily Saunders as accessible as possible so that everyone — and every body — can
enjoy the benefits.
Advertising Manager: Claire Rogers 44 (0) 1787 220650
[email protected] Yoga doesn’t have to be complicated. It’s free and can be as easy
as rolling out your mat on the kitchen floor for a couple of minutes in
Marketing: Victoria Willmott child’s pose to just breathe and recalibrate your brain.
[email protected] In this issue, you’ll find countless ways to grab a mini yoga fix at any
point in your day, as well as ideas to extend and deepen your practice,
Social Media: Sophie Brackett
[email protected]
or explore new and intriguing ideas that might just change your life.
Try following our healthy recipes in the kitchen, or one of our yoga
Subscriptions & Back Issues: Hannah Irons 44 (0) 1787 224040 sequences, or maybe sign up to a fancy yoga retreat. You never quite
[email protected] know where this yoga journey will take you.

Publishing Director: Keith Coomber

Keep it simple. There are adaptations and modifications that
make yoga’s benefits available to all. If a standing practice is too
Managing Director: Julie Saunders challenging, for example, there are seated options where you can still
reap all the same rewards.
Licensing: Bruce Sawford 44 (0) 1280 860185 There’s also a bit of a nature focus in this issue, from the benefits of
[email protected]
barefoot walking to Sadhguru’s Save our Soil mission to recognise the
Accounts: Yolande Arnold importance of our land, the source for all that we grow.
The natural world is quite the wonder drug. Pro tip: If all else fails,
The Publisher accepts no responsibility in respect of advertisements appearing in the magazine and the opinions just put your phone down and go outside. Sometimes just to walk and
expressed in editorial material or otherwise do not neccessarily represent the views of the Publisher. The Publisher breathe fresh air outdoors can be all it takes for a quick reset.
cannot accept liability for any loss arising from the later appearance or non publication of any advertisement.
Information about products and services featured within the editorial content does not imply an endorsement Same with yoga. Next time you’re waiting for the kettle to boil, or
by OM Magazine. OM Magazine is not intended to replace the professional medical care, advice, diagnosis or standing in line at the shops, tune into your body, focus on the breath
treatment of a doctor, qualified therapist, nutritionist or dietician. Always consult your doctor before undertaking
any exercise programme.
and enjoy a subtle stretch. These fleeting moments have the power to
alter the course of your day.
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. Stay present, breathe, be still. Do these things consistently and
you’re already an advanced yogi!

On the cover:
Model: Adam Husler
adamhusler.com
IG: @adamhusler

Photographer: Cecilia Cristolovean-Csiky

yogaandphoto.com facebook.com/ommagazine Instagram.com/omyogamagazine
IG: @yogaandphoto

3
 OM in 30 seconds Contributors
OM Christmas Gift Guide 2024

Treat your yoga-loving

Christmas loved ones to some
Becky Duncan
Gift Guide Becky is a yoga teacher and breath coach
2024 amazing goodies this
32-pages of ethical, yoga-friendly gift ideas

at Chanting Stork Yoga (chantingstorkyoga.

year. Browse through
Earth’s Secret’s Sleep Bundle
Sleep is a health superpower! Elevate your evenings with these goodies from
Earth’s Secret. Dream Sleep Mask (£29.99) is designed with breathable, cooling

com). With a passion for fostering connection,

fabric to ensure a comfortable fit all night long. Made from memory foam and
skin-breathable fibre, it fits
snugly and is 100% blackout.

our Christmas gift guide

Block out noise too with the
Mute Earplugs (£19.99), which
are re-usable, hypoallergenic
and designed for ultimate
comfort. Sleep Saffron Complex
(£35 for 60 capsules) will help
she believes yoga is about uniting the outer
and explore a range of
you fall asleep easier and
quicker, waking up ready for the
day bright and early.
earthsecret.com

Chandrika Thomas Perfumes

Sublime perfumes and fragrances by Chandrika Thomas.
and innermost self. Whether through guiding
All scents are meticulously blended with complex
layers and delicate intensity from the finest botanical
ingredients and smell heavenly. Indulge in a sensory
practical, ethical pressies
a serene breathwork session or leading a
exploration, with choices available for both men and
women. Order the Discovery Set to explore them all!
£48 (Discovery Set)

from yoga mats to yoga

chandrikathomas.co.uk

Spa Ceylon Ayurveda Sets

dynamic yoga practice, her aim is to help

De-Stress Wellness Trio (£15): a trio of comforting, harmonising
natural formulas infused with powerful
Ayurveda wonder herbs and potent
essential oils to soothe and de-stress body
and mind. Includes De-Stress Relaxing
Body Cleanser (30ml), Harmonising
retreats, and much more.
others discover the joy and liberation that lie
Essence Mist (20ml) and Harmonising
Balm (8g). Sleep Intense Discovery Set
(£25): to pacify the senses and promote

Christmas Gift Guide,

restful sleep. Set includes: Sleep Intense
- Dream Essence Mist x 1, Sleep Intense
- Relaxing Body Cleanser 50ml x 1, Sleep
Intense - Soothing Body Elixir 50ml x 1,
Sleep Intense - Dream Balm x 1
spaceylon.co.uk
within. Follow her on IG @chantingstorkyoga
84
Page 84

Embrace the change! Yoga for Menopause

Practical yoga advice, Yoga

lifestyle tips and healthy
nutritional support for
those going through the
&
Menopause
Megan Powell
Megan is a playful and relatable yoga teacher
and mindfulness mentor. At Megan Powell
menopause journey. With
Studio, her classes transform routine into
all the tools of yoga on
an opportunity for renewal, reminding
your side, you’ll be moving
attendees that each day can be approached
in the right direction. You can’t hit pause on the menopause, but you can learn to ride the waves of
this time of change with greater ease, comfort and armed with a little knowledge.
Yoga, meditation and mindfulness are great tools to help iron out some of the with fresh eyes and a vibrant spirit. Her ability
Yoga & Menopause, rough patches. So too is nutrition. Following a healthy diet is always a smart move
at any stage of life, but it can be especially impactful during the unpredictable
menopause years. As the famous staying by Jon Kabat-Zinn goes:
You can’t stop the waves, but you can learn to surf. to blend fun with functional wisdom makes
Page 38 38

her a beloved figure for anyone seeking a

refreshing take on health and mindfulness.
om actions
Visit: meganpowell.org
From the stage to the mat,
Emily Gervers shares her
The singing
YOGINI journey from professional
From the stage to the mat: Emily Gervers
shares her journey from professional
singer to trained yoga instructor
singer to qualified yoga
A instructor. “I will always
fter 20 years touring the world as a professional
vocalist, experienced live performer Emily Gervers
made a decision that would change her life. Here,
she explains in her own words how yoga rekindled
the magical feelings of simplicity, joy and ease:
“I took a breath, and I started to sing. The lights on me were so
bright, and the audience eagerly took in each note, the music of
their heroes swirling around them. I could hear my own voice in
my head, rising and soaring, controlled and passionate, gentle
but strong, and I could feel my ribcage moving as I breathed, as
my fingers ran across the piano keys as if on automatic pilot. My
heart was beating loudly in my chest, my palms were sweating,
my legs were trembling, but in that moment, nothing else
enough to have a touring career spanning 20 years, I had plenty
of time to try and figure this out. A lot of artists tend to be highly
sensitive, emotional people, with a penchant for people-pleasing,
and I am no different. At 21, I graduated with a music degree and
quickly joined a band looking for backing vocalists. I gained so
be a singer,” she tells OM, Barbara Courtille
much from being in such a fast-paced environment, becoming

“but now I am also proud

mattered except the song, and my voice saved me. Every time.
Since I was a little girl, my voice has been my safe place, my adaptable and professional, and learned to stand on my own two
feet. I learned never to try and pour from a boiling kettle whilst

Barbara is author of Philosophy on the Mat,

freedom, my way of expressing myself to the world and as a self-
conscious and shy child with physical imbalances and anxiety, the tour bus was moving above 80 miles an hour, and how to
it allowed me to feel grounded and reassured. I often struggled sleep amongst 10 chronic snorers. But I also learned about stage
to be still, and even on stage throughout my career I would fright, the effects of constant anxiety and fatigue, pressure and
constantly move to the music, shifting my weight from foot to vulnerability. I became a rounded person as well as a versatile

to call myself a yogi.”

foot, unsure what to do with my limbs; but when I was singing, performer, but it came at a price — and that’s when yoga really
I had a purpose, and I wished for everyone listening to feel came into my life.
something. If people cried, all the better.
I’m sure I’m not alone as a performer in craving connection,
not just with those who come to see you, but also with yourself.
A long-standing career on the road, whether you’re an artist, a
technician or anyone else behind the scenes, can be brutally
“Performance is a full-body experience. Even
if you feel unaware of what you’re doing at
the time, you are using every available cell in
a yoga educator, author and artist living
The Singing Yogini,
taxing. In being around others 24 hours a day on a tour, you are
your body to breathe, move, control
and express yourself.”

on Cammeraygal land in Sydney, Australia.

automatically giving away a part of yourself in order to be able
to function on a daily basis; the practices of tolerance, patience,
gratitude, kindness, generosity of spirit and understanding are For those who know, I think they would agree that performance
not merely suggested but expected. You are a team player, and is a full-body experience. Even if you feel unaware of what you’re
everyone replicates their individual role every day, without doing at the time, you are using every available cell in your

Page 78
exception. As humans, unique and flawed, it can be hard to body to breathe, move, control and express yourself, for others
sustain such an existence, and you can feel the effects of it on to respond to. Your mind is constantly busy, and even though

With a yoga journey that began in the late

every level. You can become disconnected, withdrawn and feel as your soul is being nourished through the act of sharing what you
if you are giving too much of yourself away. love, you are giving a lot. You feel a real responsibility to exceed
So how do you combat these feelings? Well, as a singer lucky both your own and other people’s expectations. Do better. Keep

78
110

1980s, she has been a teacher, trainer, and

mentor to many and is currently writing her
second book, Buddhism for Yogis. Barbara
Don’t miss... continues to deepen her spiritual connection
through dedicated study and practice. Visit:
barbaracourtille.com

Annual Regular contributors:

Claudia Brown, Paula Hines, Sarah Highfield,

Subscription Lauren Bloxham, Lydia Kimmerling, Kiki Morriss

Words of wisdom
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 Cover
Story
Autumn 2024

Contents
8
OM Regulars
3 Editor’s Letter
4 Contributors
8 My Secret Place
10 Namaste: Your Letters
12 Yoga Changed My Life
13 Giving Back To India
14 New Yoga Silhouettes
16 The Happiness Explorer
18 Journal Therapy
20 Planet Yoga
119 OM Books: Great Yoga Reads
120 Yoga Is For Every Body: Your Photos. Your Community
130 OM Lite: See Me, Hear Me
OM Body
22 OM Meets: Belinda Carlisle
24 Yoga At Home: Mood-Boosting Yoga Flow
26 360̊ Yoga: OM’s Anatomy Academy
28 Growing Handstands: Starter Guide
30 Lessons From The Mat: Yoga Wisdom
32 The Secret Language Of The Body
34 Your Daily Yoga Fix: Live Your Practice
36 Winding Down Flow: Yoga Sequence

24 Special Report: Menopause Yoga

39 Second Spring
40 Supporting Life’s Transitions

50
42 Embrace The Change
44 Empowering Menopause
OMFM
47 Sadhguru: Save Our Soil
50 Man On The Mat: Prapadasana
OM Mind
52 Enjoy The Journey: Embodied Living
54 ADHD Untangled: Rosie Turner
56 The Mindfulness Of Words
58 Finding My Purpose: Amber Lohret
6
 OM Spirit
60 Healing Spaces: Wellness Environment
62 Nature As A Teacher: Living Yoga
64 Yoga For Grief: A Healing Practice

67 OM Living
66 Eat Drink Yoga: Healthy Living Goodies
67 Club Med: Plant-Based Recipes
70 Nutrition Zone: Autumn Superfoods
72 Meditation For Good Gut Health

Special Report: Adaptaogenics

74 The Gunas Of Nature
75 Queen Of Herbs

OM Family
76 Barefoot Walking: The Natural Way

78 OM Actions
78 The Singing Yogini: Emily Gervers

OM Christmas Gift Guide: Special Report

- Starts on Page 84
32 Pages Of Amazing, Yoga-Inspired Christmas Gift Ideas
For Your Loved Ones…Or Yourself!

Teacher Zone
115 My Yoga Biz: Rima Patel
116 Get Your Message Out: Teacher Tips

84 118 Teachers’ Tales: Prop Aversion

OM Travel

122 122 Destination Dubai: Aura Skypool

123 African Odyssey: Munga Plains
124 Yoga & Wellness In Krabi
126 Coco B Wellness: Isla Of Women
128 Heart & Soul: Ragdale Hall

17 Competition: Win a Yoga Holiday

82 Subscriptions: Join The OM Family Now

7
 om beginnings

8
 om beginnings

My secret place
Yogi: Melissa Birnie
Photographer: Ann Russel
Location: Vancouver Island, Canada
Nestled on the picturesque shores of Vancouver Island, British Columbia,
lies a hidden gem known as Piper's Lagoon. This secret special place holds
a profound significance for a dedicated yoga teacher, Melissa Birnie. With
its tranquil ambiance and breathtaking ocean views, Piper's Lagoon serves
as a sanctuary for anyone seeking solace and rejuvenation. Here, amidst
the rhythmic crashing of waves and the gentle caress of sea breeze, Melissa
Birnie finds comfort. A sacred space where she can reconnect with nature,
find inner peace, and replenish her spiritual energy allowing her to continue
sharing her passion for yoga with renewed vigour and serenity.

9
 om beginnings

@ Love OM magazine and want to tell

the world? Here’s your chance

STAR LETTER
JUNGLE VIBES
WIN! A YOGA HOLIDAY IN
MOROCCO WITH PARAD
IS PLAGE

Loved seeing all those cool Amazon jungle

vibes in your Summer issue. Great cover and YOGA
teacher SUMMER 2024 – £5.99

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Life enhanced 15-minute fix
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S H I N I N G T H RO U G H
I enjoyed your yoga sequence (Journeying into the
Heart through Yoga) in the last issue. Wenche Beard’s
knowledge and vast experience shines through. It’s
great to see and read teachers with such expertise
showcased in your magazine.
Jay, by email

T E AC H E R T RA I N I N G
Keep in touch
The timing for your
teacher training report
was spot on. I have just
reached the stage where OM Letters, Prime Impact Events & Media,
I am ready to commit, 6 Nags Corner, Nayland, Essex, CO6 4LT
both my time, resources
and energy, to a full-time
[email protected]
teacher training course. It
was great to flick through
the pages to see some facebook.com/ommagazine
of the many options and
choices available. I’m still
in decision-making mode twitter.com/OMYogaMagazine
but getting a bit closer
to making the leap now,
instagram.com/omyogamagazine
thanks to OM magazine!
Jess, by email

10
 om beginnings

NAME: Khushboo
Harjani
AGE: 29
OCCUPATION: Yoga
teacher & photographer
YOGA YEARS: 7+

Yoga and meditation helped

Khushboo Harjani to truly value
and appreciate herself

Why did you start yoga?

I started with meditation in 2017. My intention was to help
someone get through a difficult time, and after meeting up with
them, the thought occurred to me: If I can be at ease with my
own mind, I can maybe help them feel at ease too. That thought
marked the beginning of a profound inner journey.
My mother has been into yoga and meditation since my
childhood, but I only took her teachings seriously after I moved
to Bali in 2018 and attended classes there. This was a time of
excitement for me, but also one of the lowest points in my life,
where I felt like I had lost my identity.
As well as exploring the island and building my photography
business, I tried a variety of asana, meditation and breathwork
classes and slowly fell in love with the deep impact it had on
me. I am an introvert and used to prioritise others’ opinions
and preferences to mine. All of these practices helped me
remove blocks that were holding me back on the journey to Best yoga moment?
understanding and appreciating myself more. Every single Savasana. Also the feeling when I get out of a deep
state of meditation — nothing compares to it.
How has yoga changed my life?
As an introvert, I was never aware of my own likes or dislikes and
always followed what others wanted or did. Speaking up and
Favorite yoga haunts?
Practicing outdoors in nature always hits the spot for me.
voicing my feelings was a massive struggle for me; I always felt
like they didn’t matter.
But with each asana and meditation practice, I learnt to listen Anything else?
internally, to strengthen my intuition and trust it fully. I learnt My deepest passion now is to provide a safe space for anyone who
to be kinder to myself, to understand my anxiety better, to react wants to connect to themselves deeper through this practice.
less and respond more and the power of gratitude. I learnt to Our norm as human beings is to evolve, but we need to put
appreciate all parts of my body and to embrace my voice and in the work to heal and grow. The journey isn’t easy, nor is it
have the confidence to speak up when I need to. comfortable, but it’s possible and it’s worth it. The tools of yoga
Yoga helps me connect deeper with myself, through all the offer a pathway to get there, because when we learn to embrace
sweat, laughter, tears, anxiety, curiosity, doubt, frustration, love the ebb and flow of our daily practice, we learn to embrace the
and compassion. Through finding the balance between strength ebb and flow of our daily lives as well.
and softness, movement and rest, doing and being, yoga brings
me back home. Find Khushboo Harjani on instagram @yogiiboo

12
 om beginnings

Giving back to India

Make a lasting difference to the world’s most
disadvantaged children through child sponsorship

C
hildren living on the streets through HOPE, and also supporting
of Kolkata, India, are from the charity’s Yoga for HOPE
some of the world’s most campaign.
disadvantaged communities. Yoga teacher Caroline Biddle, who
Many come from families is a HOPE child sponsor, said: “I have so
who face extreme poverty and lack enjoyed watching my sponsored child
necessities such as food, clean water grow up into a young woman. I have
and somewhere safe to sleep. Others are always found the child sponsorship
forced to fend for themselves and are report, which I receive each year, a joy
vulnerable to abuse, exploitation and to read.”
trafficking. One hundred percent of a sponsor's
The Hope Foundation’s HOPE child £20 monthly donation is used to secure
sponsorship programme makes a real and a child’s education, nutrition and
lasting difference to the lives of street- healthcare.
connected children. It restores basic The programme builds self-reliant and
human rights that all children should well-informed individuals who give back
enjoy and empowers them to reach their to their communities. Find out more about the Hope Foundation’s
full potential. And by tackling societal problems child sponsorship programme at:
A growing community of yoga teachers such as child labour and child marriage, thehopefoundation.org.uk/sponsor
and enthusiasts – inspired to give back to sponsorship contributes to HOPE’s vision
the country that gave the world yoga – are of “a world where it should never hurt to You can also follow the Hope Foundation on
sponsoring street-connected children be a child”. Instagram @the_hope_foundation_uk

13
 om beginnings

New yoga
silhouettes
You make the moves, BAM makes the clothes

C
hoosing the perfect yoga outfit goes beyond style. It’s
about feeling your best while being able to flow freely
throughout your practice. While the beloved legging
is still — and always will be — a yoga and pilates
wardrobe staple, other trouser types are growing in
popularity. Searches for ‘yoga trousers’ are up by 11% since last
year, whilst corresponding searches for ‘yoga leggings’ have seen a
drop of 4%.
Leading the way forward, BAM has launched a broader yoga pants
collection than ever before to suit all preferences. “A huge amount
of care and attention has gone into our latest AW24 collection, with
Horizon Reflect Pants £48 a focus on designing yoga silhouettes for every form of practice,”
These harem yoga pants are so says Natalie O’Connell, BAM’s head of design. Each piece is tested
versatile. Created from BAM’s rigorously by real yoga instructors to ensure the design allows for
classic jersey they begin with a movement and comfort, combined with BAM’s nature-based fabrics
soft, supportive double-thickness which offer unrivalled breathability, softness and sweat-wicking
waistband which then falls into a properties.
gentle, loose fit through the leg, Made for movement, and in flattering, wearable colours, these are
tapering to gathered ankle cuffs. yoga designs for any age, to be worn everywhere. “As loungewear
The harem style design enables a becomes part of our day-to-day look, the joy of these yoga trouser
complete range of movement whilst designs, all with pockets, is that you can move effortlessly from your
staying put in any pose. mat and on into your day.”

Horizon Pleat Palazzo £55

Made from BAM’s classic bamboo
viscose fabric, these soft, stretchy
Pleat Palazzos will take you from
the yoga studio on into your day.
It has an exaggerated wide leg and a
comfortable high, elasticated waist. An
ingenious side split at the hem enables
you to tie these palazzos at the ankle
so they stay put in inversions.

Horizon Twist Yoga Pants £49

This dynamic design is crafted
from BAM’s new super soft 100%
organic textured cotton jersey. It
is a flatteringly, stylish take on a
relaxed, twisted seam trouser,
with a generous tulip shaped
leg that tapers to the ankle for easy
movement. Best of all, designed to be
recycled, it is certified by the Circular
Textiles Foundation.

See the collection at: bambooclothing.co.uk

14
 om beginnings

The

Explorer
How to…nurture trust
and faith in your life
By Lydia Kimmerling

L
et's dive into the enchanting It is the energy that performs the heavy you to navigate the twists and turns of life
dance of trust and faith – the lifting, smoothing the path and making with grace. Embracing faith, not as a blind
dynamic duo that's your manifestations materialise effortlessly. adherence, but as a profound trust in the
ticket to manifesting your Imagine faith as an invisible thread cosmic order of things, enables you to
dreams without breaking a connecting you to the universal order, an relinquish control and open yourself to the
sweat. Picture trust as your own personal energy that emanates from within, pulling magic of life's unfolding.
energetic cheerleader, pulling you forward you closer to the fruition of your desires. As you delve into the realms of self-
with irresistible vibes, and faith as the This is where the paradigm shifts – no longer discovery, take a moment to ponder the
powerhouse energy that effortlessly turns does the pursuit of goals demand exhaustive significance of trust and faith in your
your desires into reality. effort. Instead, faith, like a gentle current, journey. How have these elements shaped
Trust is the energetic pulley system, a emanates from within, effortlessly guiding your perspective and guided you through
force within ourselves that beckons us you towards what you seek. challenging times? Have there been
forward, while faith emerges as the potent The beauty of this concept lies in its moments where surrendering to the natural
energy that effortlessly accomplishes the invitation to release the notion of working flow of life led to unexpected revelations or
hard tasks on our journey. hard for every achievement. Trust in oneself profound transformations?
At the core of this synergy is the profound becomes the impetus for embracing a life The pursuit of enlightenment is a
notion that trusting oneself serves as the philosophy where faith is the driving force. dynamic, ever-evolving journey. It calls
catalyst for a transformative connection to Faith is not about blind acceptance; rather, it for a harmonious blend of trust in oneself
faith. When we develop an unwavering belief is a deep trust in the law of the universe. and faith in the mysterious dance of life.
in our abilities and intuition, we activate the Faith emerges as a pivotal force in this As we navigate this path, let us celebrate
energetic pulley system, a force that pulls us ongoing process of transformation. It the transformative power of these guiding
into alignment with our truest desires. Trust extends beyond mere religious or dogmatic principles, recognising that in the pursuit
becomes the magnetic force that draws us beliefs, encompassing a deep, intrinsic trust of enlightenment, the journey itself is the
closer to realising our desires. in the natural unfolding of our individual destination.
As trust within oneself deepens, a natural paths. This form of faith becomes a potent
extension occurs – trust in the flow of life. tool, allowing us to surrender to the inherent Lydia Kimmerling is the founder of The
It’s like surrendering to a current that knows flow of life. Happiness Explorer (thehappinessexplorer.com).
no resistance, allowing us to relax into the Reflecting on your own path, consider If you want to activate your highest success,
embrace of faith. Faith, in this context, is the roles that trust and faith play in your happiness and love, say hi on Instagram
not merely a passive belief but an active pursuit of enlightenment. Cultivating trust @lydiakimmerling for daily channeled wisdom
force that works tirelessly on our behalf. in your abilities and intuition empowers to help you live a deeply fulfilling life

16
 WI N

Competition
A yoga holiday with Huzur Vadisi, worth £800+
In this issue, OM has teamed up with retreat experts Huzur Vadisi to offer one lucky
reader a fantastic yoga holiday of their choice from multiple destinations in Europe
Listen up, folks! One lucky OM reader can enjoy a yoga retreat of their facilitating yoga retreats since 1993 and has a long-standing
choice courtesy of the experienced team at Huzur Vadisi. reputation for providing wonderful retreats with great attention to
This incredible prize is to select a complimentary retreat holiday detail, warm welcomes and delicious meals. You can relax and know
from its extensive 2025 programme, featuring teachers and yoga that everything will be taken care of while you immerse yourself in
styles to suit everyone, at beautiful venues in Turkey, Spain, Wales your practice to make the most of your precious holiday time.
and Norway. Don’t miss the chance to change your life courtesy of Huzur Vadisi!
You’ll be in the best possible hands. Huzur Vadisi has been Find out more about this amazing company at: huzurvadisi.com

To enter visit: ommagazine.com/HuzurVadisi

TERMS & CONDITIONS
The selected prize is subject to availability and includes shared twin ensuite accommodation
with a person of the same gender, two yoga sessions daily and all meals. Single supplement if
required is extra, subject to availability. Not included: flights (or travel), transfers and excursions.
Also excluded are any retreats in Kenya.

17
 om beginnings

Journal
therapy
From easing stress to sparking self-discovery,
journaling is a simple way to elevate
the everyday
Whatever you’re going through right now, wherever you’re at in life,
no matter what your plans or ambitions, just jot it down. It’s been
shown that regular journaling can help smooth out some of the ups
and downs of life, a bit like practices such as yoga and meditation.
Simply taking a few minutes each morning or evening before bed to
take stock and write down the thoughts of the day can lift some of
the weight off your mind. It’s well worth it! Why not give it a try? Here
are three journals we love that will help you nurture the habit:

Best for breathing practices Best for career changes

— The Pranayama Journal — The Joy Journal
A journal on a mission! Career change specialist Rachel Grace
This journal will take you on Elliott has launched this joy journal to help professionals create
a 28-day pranayama journey a career aligned with their personality and natural strengths.
to help you cultivate a daily This one-of-a-kind guided journal serves as your initial step for
breathwork practice. Whether anyone embarking on a career change journey. An opportunity
you're just starting out with to reflect and face the reality of your natural strengths
breathwork or are more and preferences, with a four-week guided journey to help you
experienced and looking for decide if you need a change within your job role or a
some additional motivation, new career altogether.
this guided journal will £36
invite you to try different rachelgraceelliott.com
techniques and create a
sustainable, regular practice.
Each pranayama technique
is supplemented with an
audio recording to guide
each exercise.
£12.99
singingdragon.com

Best for soul seekers — Shine Your Light

From mental fitness coach, Claire Renée Thomas, founder of
Reaching My Best, the Shine Your Light
Journal is designed to awaken people’s
minds and unlock their true potential as
they pursue their health and wellness Best for unlocking inner female power
goals. A beautiful, sparkling, linen- — Journaling Worth Doing
covered journal that fits in your bag,
or neatly by your bed, and has enough Turn your journaling time into mini self-coaching sessions with
pages for a year’s worth of journaling. this practical book designed for both the newbie and seasoned
Tracks your ‘being’, ‘doing’, sleep, food, journaling pro. Includes 25+ journaling guides based on human
menstrual and lunar cycles with space psychology, spiritual principles and knowledge from more than 16
for daily observations, reflections and years of the author’s coaching of high performers.
gratitude practice. Shift tricky relationship dynamics, trust your intuition more
£22.99 and love your life at a new level.
reachingmybest.com £9.99
noominatan.com

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WINDING
DOWN FLOW
Slow down! Here are 10 poses from the new
book Foundational Yoga Flow by Collette
Ouseley-Moynan and Weston Carls to help
you ease off the gas and find your flow
1. CHILD’S POSE

3. COW

2. CAT

4. DOWNWARD FACING DOG

T
his winding down flow is designed to facilitate slowing
down – whether at the end of the day or when your
nervous system needs a bit of calm. To start, aim for
10 breaths or at least one minute of each pose before a
10-minute savasana, but you may find your body wants to
enjoy the poses for upwards of 3 to 5 minutes. Listen to your body and 5. FORWARD FOLD
feel no pressure to hurry.

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6. YOGA SQUAT 9. RECLINED HERO

7. SEATED FORWARD FOLD 12. CORPSE

10. GENTLE, RECLINED SPINAL

TWIST, RIGHT SIDE

8. SUPPORTED BRIDGE

FOUNDATIONAL
11. GENTLE, RECLINED YOGA FLOW
SPINAL TWIST, LEFT SIDE

Foundational Yoga Flow by

Collette Ouseley-Moynan and
Weston Carls is an inspiring,
beautifully photographed
guide of 90 yoga poses and six
sequences that encourage you
to embrace the foundations
of your hatha yoga practice
and connect to your reason for
practicing. Out now.

Published by Human Kinetics.

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Stories from around the weird and wonderful world of yoga

USA: Battery recharge

One of the problems facing electric vehicle owners
needing to recharge their cars — a process that can take
longer than filling a traditional gas tank — is time.
Sometimes it can take over half an hour to ‘refuel’
your vehicle. Perhaps future charging stations will
include spaces for yoga, meditation or just taking
a nap (now that’s an idea we can all get behind!).
It’s an idea examined in Forbes magazine, which
cites Matt Potter, an expert from Designworks, a BMW
Group company, who says that future spaces might be
focused more on self-care and health “where you could
think of doing yoga or doing some mindful things or
restful things for your body while charging your vehicle.”

UK: Altered states

Mindfulness may lead participants to experience
disembodiment, or so-called altered states of
consciousness, according to a University of
Cambridge study. “I’ve benefited a lot personally
from meditation and mindfulness and I’ve also
had many of these experiences. They were intense,”
said Dr Julieta Galante, who led the project. The most
common experiences tend to be those that do not have
intrinsically unpleasant characteristics, such as bliss, but
some, such as disembodiment or altered sense of self,
could be perceived as unpleasant, or startling, she added.
“It’s important people who are offered mindfulness are
told about the possibility that they may come across these
experiences.”

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UK: Mountain yoga

We’ve all tried mountain pose, but who knew there was a connection between climbing
and yoga? It’s all in the movement it seems. Recently, we’ve noticed a few fitness
centres that combine climbing and bouldering with the ancient practice of yoga.
Spotted in Romford, Essex recently
is Romford Rock & Boulder
(romfordrockandboulder.
co.uk), a small indie gym,
which also offers regular
yoga, plus sound baths and
other events. Separately,
in the USA, indoor climbing
specialist, Movement Gyms
(movementgyms.com), opened
its latest location in Denver, which also
offers yoga and other fitness options.
Together, we will reach the top!

UAE: Hello Alo

Yoga fashion retailer Alo Yoga has unveiled a new flagship store in Dubai, in partnership
with Alshaya Group, one of the world’s leading retail franchise operators. The US company’s
showcase store is located in The Dubai
Mall and offers all of the group’s latest
collections of high-performance
activewear. There’s also an organic
beverage bar and yoga terrace to help
nurture the community vibe among
Dubai shoppers. “Dubai's thriving
fitness community is a perfect
match for Alo's dedication
to community and
experience,” said Rebecca
Jobo of Alshaya Group.
Alo Yoga is already active
in Kuwait and is looking to
expand to Qatar this year.

Japan: Asian Games

Yoga’s inclusion at the Olympics has been a controversy that has raged for years, with
most people screaming: yoga is not a competitive sport! Now, in a landmark move, the
ancient practice has been embraced by the future Asian Games programme, after being
championed by the Indian Olympic
Association (IOA). The decision
highlights yoga's growing global
popularity, but perhaps also its
evolution from a spiritual
pursuit to a competitive
‘sport’.
Potentially, it lays
the ground for
yoga to debut as a
demonstration sport at
the 2026 Asian Games in
Nagoya, Japan, followed by
its full-fledged competitive debut at
the Doha Games in 2030.

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“I connect daily to my
higher self and that
power is greater than
me. I also start my day
with 30 to 40 minutes
of a great teacher, from
Eckhart Tolle to Ram
Dass to Sadhguru.”

OM meets...
BELINDA CARLISLE
OM talks to singer-songwriter Belinda Carlisle about her love of all things yoga and landing
the prized Namaste Award in 2024 from the charity, Yoga Gives Back

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A
merican singer-songwriter is internal yoga and it’s very effective. I What are your work and yoga plans
Belinda Carlisle gained fame have a daily practice and am on a three- going forward?
as the lead vocalist of the year meditation — I’m a year and a half I have new music coming out, work with
Go-Go's, before moving on into it! the Go-Go’s. I’m as busy as I want to be.
to a hugely successful solo As far as my spiritual plans go, it’s just
career. She’s also a big yoga enthusiast What does yoga and meditation to finish this three-year meditation, but
with a practice that now dates back more bring you personally? I would love to go to Andandamayi Ma’s
than three decades. A balance in life and a change of ashram in Dehradun, India — that’s on my
This year, she is the confirmed recipient perspective on things. I connect daily to bucket list!
of The Namaste Award by the global my higher self and that power is greater
charity Yoga Gives Back. The award is than me. I also start my day with 30 to 40
a tribute to visionaries who inspire the minutes of a great teacher, from Eckhart
global yoga community and beyond Tolle to Ram Dass to Sadhguru.
with their vision. Past award recipients
— who include the likes of singer Alanis Any other spiritual or holistic
Morrisette and movie maker David practices you enjoy?
Lynch — have committed themselves to Right now, I’ve been studying Hermetica,
humanitarian causes to make the world a which is fascinating and I do resonate with
better place. it. It’s very similar to Vedanta. I studied
In 2020, Belinda Carlisle, and fellow Vedanta years ago.
artist Donna De Lory, donated the ’Sat
Siri’ music video to Yoga Gives Back with
all proceeds benefitting women and
“I find as I get older
children in India. Kundalini Yoga is more
The award also recognises her advocacy
for animal welfare and human rights as
fitting for me. Kundalini is
a co-founder of Animal People Alliance. internal yoga and it’s very
Its mission is to provide high-quality, effective. I have a daily
compassionate care to neglected street
animals in India and Thailand, employing practice and am on a three-
vulnerable people from the community year meditation — I’m a
and paying a living wage.
OM caught up with Belinda Carlisle to year and a half into it!”
find out a little more about the award and
her passion for yoga. Any highlights or unusual
experiences from your time on the
How does it feel to be given the yoga mat?
Namaste Award this year from I’ve had a couple of unexplainable, weird
Yoga Gives Back and what is your experiences that were connected to QUICK Q&A
connection with the charity? rebirthing classes. Let me just say, I was
Of course, it is amazing! I am truly once a sceptic, but no more when it comes Favourite yoga or spiritual
honoured. I co-founded Animal People to believing in the unseen. book? Kundalini Yoga or The Power
Alliance in 2014 and since then we have Of Now
treated almost 80,000 animals in both How has your yoga and spiritual
Kolkata, India and Chiang Rai, Thailand. practice influenced your music and Go-to health drink? Green juice
We do mostly on-site treatments in creativity?
Kolkata and lots of adoption and spaying I did a whole mantra album called ‘Wilder Most inspiring quote? Be here now
and neutering in Thailand. We also head Shores’. They are Kundalini mantras —
rabies drives in both places. In addition some of my favourites — put into a pop Favourite yoga pose and why?
to animal services in both locations we song format. I’m very proud of that — I love triangle pose — it’s so expansive
provide employment for vulnerable although my record company thought I
people — disabled or trafficked people in was nuts! I always listen to mantra before If you could take a class as a
India, and in Thailand we work a lot with my shows and do pranayama work along student with any teacher from
state-less people. with it as well, it does help me get into the anywhere and from any period of
flow. time (now or in the distant past)
When did you start yoga and what who would it be with and why?
sort of practice do you enjoy? Any favourite yoga teachers or I would have loved to do a class with the
I started with Kundalini Yoga back in 1991. studios? great Yogacharya BKS Iyengar. I did take
My first teacher was Gurmukh Khalsa. I I love Gurmukh and Tej Kaur Khalsa, also a class in Pune with one of his students.
have done two teacher trainings, just for Guru Singh. I live in Mexico City and have This yoga really got me interested in the
myself. I also did a lot of Iyengar Yoga, found a few studios for Kundalini Yoga physiological effects of pranayama and
which I loved, but I find as I get older there, but for the most part, my favourite the poses. Iyengar’s Light on Yoga is one
Kundalini is more fitting for me. Kundalini studio locations are in Los Angeles. of my favourite yoga books.

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Mood-boosting
YOGA at yoga flow
Boost your mood with this easy-to-follow yoga sequence
from Sarah Highfield

W
ith winter just around the corner and colder which invite joy and playfulness into our lives, and provide a
days on the horizon, keep your spirits high well-rounded mix of stretches, heart openers, strengtheners and
and your body in balance with this easy-to- passive relaxation to help you feel your best as you enter the
follow mood-boosting yoga sequence, which cooler months.
can be done from the comfort of your home. Hold all the poses for 10 deep breaths and then repeat them on
In this sequence, I have picked a few of my favourite poses, the second side.

Toe Balance Variation

Balance on your left foot while
extending your right leg to the
side for support, then lightly
engage your core and lift your
arms up. This pose will help to
strengthen your ankles and core
as well as develop your sense of
balance. It is a fun and uplifting
pose, guaranteed to put a
smile on your face.

Spine Twist
Lie on your back, bend your
knees to one side, extend
both your arms out to the
sides and then turn your
head away from your knees.
This relaxing, passive stretch
feels amazing and requires
very little effort. This pose is
especially soothing for anyone
with lower back pain, it also
calms your nervous system
and increases endorphins.

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Revolved Head-to-Knee
Variation
From a seated position, extend
your left leg out to the side and
fold your right leg toward yourself.
Slide your left hand down your
left leg so you feel a stretch in your
hamstring, then rotate and open
your chest up towards the ceiling
and reach up through your right
hand. This pose helps to release
stored up emotions and clear your
mind, bringing a sense of joy
and happiness.

Low Lunge
Step your right foot forward and rest your left knee on the
floor. Sink your hips down towards the floor and place
blocks under your hands for added support. Let gravity do
the work for you and enjoy the deep hip and thigh stretch.
Many people store stress in their hips, so this pose will
release built up tension in the area.

Photos: yogaandphoto.com

Heart & Chest Opener

Start lying on your front with your right arm extended out to the side. Lift
up your left leg, bend your knee and place your left foot on the floor behind
you. Rest your left finger tips on the floor to help support yourself. This Born in Hong Kong and based in London, Sarah Highfield is a
deep feel-good chest stretch will free up tension and help to loosen your leading international yoga teacher and the founder of Yogagise
shoulders, another area where we tend to store stress. Yoga (yogagise.com). Follow her on Instagram @yogagise

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A 360º overview of...

Standing Forward Bend Pose (Uttanasana)
With Dr Kiki Morriss

Sta
andiing
g Forwa
ard Bend Pose (Uttanasa
ana
a)
In this issue, we are looking in depth at the third pose of the Sun Salutation sequence – Standing Forward Bend Pose (Uttanasana).
The Sanskrit term can be broken down as follows: Uttana (Intense Stretch) and Asana (Posture).

MOVING INTO THE POSE OKeep your hands fixed on the ground OEnjoy where you are in the pose, rather
1. Start in Mountain Pose (first pose of the and contract your biceps to bend your than pushing and forcing your body to
Sun Salutation). elbows so they are pointing backwards. go deeper.
2. Inhale and lift your arms into Upward This will bring your upper body towards OBreathe mindfully in the pose. With
Salute Pose (second pose of the Sun your legs. each exhalation feel your body softening
Salutation). OIf your hands do not reach the ground, and feel the pose deepening naturally
3. Exhale and fold at your hips into lengthen your fingers towards the earth. and safely.
Standing Forward Bend Pose. Move your OPractice the pose every day and reflect
upper body towards your legs. NECK & SHOULDERS on these words of Dr Timothy McCall:
ORelease your head and lengthen the “One of the fundamental principles
FOCUS YOUR GAZE back of your neck. of yoga is that a small action done
OYour focal point (drishti) is your nose OSoften your shoulders away from repeatedly can make an enormous
or a fixed point straight ahead of you. your neck to create space and to release difference.”
OAlternatively close your eyes and draw tension.
your focus inwards. BENEFITS
LEGS OStretches your posterior kinetic chain,
FEET OUse your quadriceps to straighten including your hamstrings and gluteus
OStand with your feet together and your legs and feel the stretch in your maximus.
facing forwards. hamstrings. OLengthens your spine, particularly
OAllow your big toes and the centres of OAlign your shins, knees and thighs, after sitting for long periods.
your inner ankles to touch. so they are in a vertical line. OCalms your mind.
OSpread your weight evenly across the ORelieves anxiety and stress.
inner and outer edges of your feet and STRETCH THE POSTERIOR ODevelops patience and acceptance.
across the surface of your feet. KINETIC CHAIN
OFeel light on your feet, as you lift OFeel the stretch of the muscles of your MODIFICATIONS AND
your arches. posterior kinetic chain. This is the group CONTRAINDICATIONS
of muscles at the back of your body and OIf tightness in your hamstrings and
LEGS includes the gastrocnemius, hamstrings, back is limiting you in this pose, bend
OEngage your quadriceps to keep your gluteus maximus, quadratus lumborum your knees and/or place your feet hip
legs straight. and erector spinae. width apart.
OActivate the adductor muscles of your OBreathe into the back of your body. OIf your hands don’t reach the ground,
inner thighs to draw your femurs (thigh OFeel the backs of your knees opening. place your hands on yoga blocks.
bones) together. OFeel your body lengthening and ORest the crown of your head on a yoga
OLift your inner and outer ankles and releasing in the pose, as you surrender brick for extra support, particularly if you
draw your Achilles tendons up. your body to the force of gravity. have tension in your neck.
OIf you have low blood pressure, high
HANDS & ARMS INSIGHTS IN STANDING FORWARD blood pressure or a hamstring or back
OIf possible, place your hands on the BEND POSE injury, it is recommended to practice
ground on either side of your feet, with OAdopt an attitude of awareness, under the guidance of an experienced
your fingers pointing forwards and in line acceptance and compassion towards yoga teacher.
with your toes. your body, regardless of how flexible or
OLightly press into your hands to strong you are.
lengthen your spine.

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“The real payoff of a yoga practice, I came to see, is not a perfect handstand
or a deeper forward bend – it is the newly born self that each day steps
off the yoga mat and back into life” - Rolf Gates

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 ommagazine.com ‘Nurturing Your Family With Yoga’.
Visit: primrosehillyoga.com or
ommagazine.com Instagram @kiki.yoga

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Growing handstands
Like digging in the dirt to plant a tree, learning handstand first starts with
developing roots. By Andrea Marcum

M
isjudging a handstand
and crashing to the floor
is about as much fun as
getting unexpectedly
fired from your job or
having your heart broken. I believe, though,
that falling out of a handstand is essential
to growing a better understanding of who
we are.
Handstands are fantastic, living
laboratories. In them, suddenly upside
down needs to become right side up,
and we must muster the courage to
embrace the process of adjusting to a new
perspective no matter how messy it gets.
Similarly, our lives can feel messy,
miscalculated and out of control when it
comes to managing our schedule, dealing
with deadlines, handling responsibilities,
or trying not to consume the entire box
of dark chocolate covered almonds in
one sitting. Whether we’re attempting to
balance our cravings, calendars, cheque
books or handstand, these struggles are an
integral step towards self-discovery.
If we litter our inversions — or our that are growing down there look very grows out of the damp, dark resistance
lives — with impossible expectations, we similar to what the tree will eventually look and towards the light (phototropism).
pin ourselves beneath frustration and like above ground. It’s tempting to see only the surface and
impatience, which, in turn, erode the The root system of a handstand forget that a balance of root and shoot is
bravery and humility it takes to try again. resembles that of a tree. We place our necessary for any actual fruit. The same is
We must be willing to both fall down and hands in the dark, damp soil, learn true of our handstand. We need to continue
get back up. Personally, I’ve tumbled to navigate resistance, patience and to grow our roots, even as we begin to
many times out of my handstand, but as proprioception (where we are in space) convince our hips and legs to reach towards
a result, into a new headspace. Stumbles as we plant the seed of our someday- the light. We’re starting to kick up into the
are the seeds of learning. It’s what we do handstand. Subterranean unseen progress unknown; but our roots are an important
with these seeds that allow us to grow and abounds as we practice foundational poses reminder to stay grounded as we inevitably
eventually enjoy the fruits of our labour. like plank, down dog, bakasana and L pose wobble and fall.
A tree grows in two directions at the (walking our feet up the wall). Yes, physically grounded to grow our
same time: down into the earth and up These postures act as a greenhouse pose, but kicking up into a handstand
towards the light of the sun. These are where we can safely begin to shift from root is a metaphor for kicking up into a new
the tree’s root and fruit systems. The to shoot. Visions of free-standing IG-worthy relationship, a new career, location or
seed of an unformed tree grows down handstands dance in our learning-to-be- creative idea. Deep roots support our ever-
into the dark, damp soil pushing against inverted heads, our egos are upended widening branches.
resistance in order to establish itself. Above and our wrists scream at us for trying to Nature is an extraordinary guide when it
ground, there’s no evidence of growth, stand on them like ankles. But what we’re comes to unearthing our own true nature,
but subterranean progress known as learning is invaluable, and not just on our and handstand is an arboretum from which
gravitropism (growing in the direction of mat. to grow the limbs of our yoga tree. It’s
gravity) is in full effect. In fact, the roots As a tree shoots through the surface, it natural for things to take time to take root.

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If we remember that, we can enjoy playing in
the dirt. Whether you’re in the weeds of your
first draft, the mud of a first date or muck of
trying to get your shoulders over your wrists
and hips over your shoulders, you are growing
in two different directions when you choose to
grow like a tree.
Here's a little dirt for you to play in for now:
Plank pose: Shift into a plank. Imagine
your core like an apple core down the midline
of your body. Note that this is merely your
handstand parallel to the floor. Enjoy the
powerful feeling of this pose like wind in your
inversion-bound sails.
Core strength: From down dog, shift into
plank. Bring your right knee to your chest. Feel
your deep core stabilising muscles strengthen.
You may want to keep your opposite knee
down like a kickstand until you become
stronger. The shift forward can feel a bit
spooky when you step that foot as a launch for
the full flight of a handstand so it’s nice to test
drive it here — be sure to do both sides.
‘L’ pose: Take a down dog with your heels up
the wall. Begin to walk your feet up the wall.
Stop when they are hip height creating an
‘L’ shape. This is a great way to add training
wheels to your handstand. Be patient. Allow
yourself time to get familiar with upside down
becoming right side up. In fact, you could stay
with ‘L’ pose, forget about the next handstand
step and still lead a very happy and fulfilled
life…just saying!

Handstand your bottom foot, asking your back

It’s best to use a wall until your balance leg to leave the ground. Think finesse,
is solid. Not a wall full of electrical float and fun. This may be enough to
outlets, artwork and windows, but a experiment with for a while.
clean, safe space with plenty of room for
you to land safely. No need to rush the process, you’re just
laying down roots. Eventually both legs
• Start in a short down dog with your come to the wall and heels extend to the
hands about six inches away from the sky for the full pose.
wall you are facing. Stay playful, a bit silly and to be
willing to turn things upside down
• Shift your body weight forward, a little bit at a time. Inversions and
shoulders over the wrists, gazing right arm balances can help to stave off
where the wall meets the floor to better depression and burnout in our super-
orient yourself before take-off. serious-grownup lives, so dig in and
• With a bend to the knee, step one enjoy.
foot closer to the wall (this will be your
launching leg). Activate your back leg, Andrea Marcum leads retreats around the
extending energy through the heel (this world and is the author of Close to OM:
will be your lifting leg). Stretching Yoga From Your Mat To Your Life.
• Begin with light hops pushing off Practice with her at: andreamarcum.com

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Lessons from the mat

5 valuable lessons I learned from yoga and how I carry them off the mat.
By Ellie Reeves

Y
oga has always been my syllabus was overwhelming, and at times key, and you can achieve your goals too by
refuge in times of need. I I doubted my ability to do it all. However, not giving up.
could speak of its benefits by staying persistent and focused, I
for hours on end. Here, I will successfully completed the course. By Lesson 2: Stay present
share five invaluable lessons consistently showing up and doing the Mindfulness and staying present are
yoga has taught me…lessons that I’ve work, I reached my goals. Perseverance is key principles encouraged during yoga
learned to carry beyond the mat and into
everyday life. I hope they inspire you to
bring a little yoga wisdom into your own
world.

Lesson 1: Don’t give up

Through yoga, I’ve learned the power of
perseverance, especially when tackling
tricky poses. One of the most difficult
poses for me was (and still is) Kakasana
(crow pose). My first attempts were
embarrassing, I’d fall, my arms would
tremble, and frustration would set in.
But each time I fell, I got back up, inching
closer to my goal. Over the years, I’ve
learned to hold the pose (even if just for a
few seconds).
This lesson extends beyond the mat.
Last year, I took on an 18-month marketing
course alongside my full-time job. The

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practice. In each session, I focus on the

steady inhalations and exhalations of
my breath and the sensations I’m feeling
in my body. I try to stay as present as
possible, though I’ll admit, my mind often
drifts, especially during Savasana (corpse
pose). I’ll catch myself stressing about
work or a birthday gift I need to buy for a
friend. When this happens, I gently guide
my focus back to the present by tuning
into my breath.
This practice of mindfulness has trickled
into my daily life. Whether I’m at a workout
class, doing the dishes, or having coffee
with a friend, I make a conscious effort to
be fully present. Pausing to breathe and
appreciate each moment — be it joyful
or challenging — has enhanced my focus
and deepened my gratitude for all that life
brings.

Lesson 3: Be kind to yourself myself in yoga, I also understand that I when I’m not in the mood, is often the
Through the practice of yoga, I’ve learned can’t pour from an empty cup. To give hardest and most rewarding part. Once I’m
to be kind to myself and treat myself something my all, I first need to take care on the mat, everything else tends to fall
with compassion. If I’m struggling or not of myself. I listen to my body, mind and into place.
progressing as quickly as I’d like, there’s intuition. I know when it’s time to rest, This principle applies beyond yoga.
no use being mean to myself. In yoga class, cancel plans and recharge. And I know Facing a daunting task or tough situation?
I listen to my body. I know when it’s time when I have the extra energy to spend and Sometimes, just taking that first step
to push myself, and I know when it’s time put in more effort. makes all the difference. Start with a
to slow down, give my body a rest, and blank page, tackle that first dish, or make
settle into Balasana (child's pose) for a Lesson 4: Keep showing up that first call. The first step is the hardest;
moment. There are days when the last thing I want everything else gets easier from there,
This mindset extends into my daily life, to do is to go to a yoga class. Yet, I’ve trust me.
too. Just as I recognise when to push learned that simply showing up, even
Lesson 5: Find balance
Yoga is a masterclass in balance —
between effort and ease, strength and
flexibility. This principle has taught me
how to adapt and find balance in various
poses. This adaptability and balance
also applies directly to managing work,
personal life and unexpected challenges.
For instance, when juggling a busy work
schedule with personal commitments, I
strive to maintain a healthy balance. If a
stressful work week is looming, I schedule
downtime to recharge. If an unexpected
challenge arises, I adjust my priorities
while keeping my overall wellbeing in
mind. This balanced approach helps me
navigate life’s ups and downs with greater
ease and grace.

I hope these lessons from my time

on my own yoga mat help you in your
journey, both on and off the mat.

Based in Hampshire, Ellie Reeves is a content

writer and dedicated yogas enthusiast. Since
discovering yoga in 2017, she has made it
a regular part of her life, finding balance
and joy both on and off the mat. Connect on
Instagram @elliereeves

33
 om body

The secret language of the body

To create better mental health we need to reconnect our mind and body. By Jennifer Mann

W
hen yoga is a part of your life, you know extreme stress.
how important movement and awareness When this delicate balance is disrupted, it can lead to a host
of the body are to your physical and mental of mental and physical problems: chronic stress from prolonged
health. But you may be missing an essential sympathetic activation depletes the body and inadequate
piece of holistic health and wellbeing: tuning activation of the parasympathetic system, especially the ventral
into and influencing your nervous system to regulate it. vagus nerve, can hinder our ability to relax and recuperate,
The nervous system lies at the core of the mind-body deeply affecting both mental and physical health.
connection, like a behind-the-scenes manager that facilitates In our hurried, modern lives, many of us experience prolonged
communication between your mind and body. periods of stress which contributes to dysregulation. Learning
By learning a bit more about how this system works and how how to regulate the nervous system can help you not only
you can regulate it, you can learn to reconnect your mind and manage your mental health but help you build an embodied
body and take your mental health to a whole new and profound awareness to help shift the survival mode of your nervous system
level of healing. into a mode where it can learn to thrive.

Understanding nervous system regulation Four strategies for nervous system regulation
The balance between the sympathetic and parasympathetic and deeper mind-body connection
nervous system is at the heart of ‘regulation’. The sympathetic
nervous system prepares the body for 'fight or flight' responses Vagus Nerve Stimulation:
during stress, increasing heart rate and energy release. In Different methods of stimulation can help promote a sense
contrast, the parasympathetic system, through the vagus nerve — of calm. Try tapping on different areas of the body, gargling,
which has two branches, the ventral and dorsal — promotes 'rest humming, massaging the sides of your neck, or splashing your
and digest' activities that calm the body and aid in recovery. The face with cold water.
ventral vagal branch helps one feel connected and calm, while Try it now: stand up straight and tall, begin tapping your
the dorsal branch can induce a shutdown response under whole body for up to three minutes. Then, pause and notice the

34
 om body

sensations on the skin, the lowering of your heart rate and the Social connection:
calming feeling of relief. Human connection plays a crucial role in nervous system
regulation and engages what is called the social engagement
Vocalisations: system. Other than spending time with loved ones, joining a
Techniques that combine diaphragmatic breathing and community group, or seeking support from a therapist, practicing
vocalisations, like the ‘Voo’ sound, help activate the vagus nerve social engagement system exercises can have a profound impact
and promote recovery and relaxation. on your mental health and sense of belonging.
Try it now: inhale through the nose and exhale through the Try it now: Allow your eyes to look around the space you're
mouth while saying VOOOO to signal to the body that it's safe to in until they land on something pleasant. Then, take a moment
rest and unwind, easing feelings of stress and anxiety. to notice what happens in your body as you appreciate the
experience of being connected to the environment around you.
Somatosensory stimulation: Smile. Give yourself a hug. And then try this practice with a friend
Engaging in somatosensory practices, such as walking barefoot or loved one by simply making eye contact and appreciating one
in nature or focusing on touching different textures like sand and another’s presence and energy.
clay, helps cultivate a felt sense of embodiment, presence, and
safety. Embracing the language of the body
Try it now: Stand up barefoot for one moment and walk around Our body has a language of its own, communicating through
the space you're in noticing the texture beneath your feet. Then, sensations and emotions and subtle cues. By tuning into the
allow your hands to touch the different textures around you and language of the body we can gain valuable insights into our
notice how this practice positively changes the experience in your emotional state, identify areas of tension or discomfort and
mind and body. cultivate a deeper sense of self-awareness. This process will help
us build a resilient mind-body connection.
Try it now: Close your eyes and ask yourself: What is happening
for me right now? Notice the sensations and experiences that
come to you and simply practice being curious over being
judgmental. Then ask your body what it needs and provide that
need in the form of words, gestures, actions or thoughts.

In our pursuit of better mental health, appreciating and

regulating our nervous system is undeniably key. Through
practices that promote vagus nerve
activity and listening to
our body's signals, we can grow greater
psycho-emotional resilience and
vitality. Let us embrace the language
of the body, heed its wisdom and heal
ourselves.

Jennifer Mann is co-author of The Secret

Language of the Body and co-founder of
Somia International. Follow her on IG:
@iamjenmann

35
 om body

Your daily
yoga fix

5 quick and easy ways to fit yoga into a busy life, with moves for both beginners and
experienced practitioners. By Megan Powell

F
eeling overwhelmed by the 2. Micro yoga throughout These short bursts get the blood
daily grind? First, take a deep the day pumping again, leaving you feeling
breath. Now, some good Micro yoga is the perfect solution for busy energised and ready to tackle the day. Five
news. Short bursts of yoga schedules. You can whip out bite-sized minutes at the top of every hour adds up
throughout the day can boost yoga sessions anywhere, from your office to 40 minutes of stretches – enough time
your flexibility, strengthen your mind- chair to a sunny park bench. That familiar to feel like a rejuvenated superhero!
body connection, and, most importantly, feeling of a tight back after hours glued to New to yoga? Don't worry: these chair
melt away stress. Whether you're a busy a computer? It's your body's way of saying yoga poses are easy as pie. They're a
Brit dodging rogue pigeons in the park or it needs a wiggle! brilliant way to kick off your yoga journey,
someone juggling work and life elsewhere, even amidst the daily chaos.
these ‘micro-yoga’ sessions can be easily
integrated into your day.

1. Power up your mornings

with yoga
Instead of hitting snooze, try some gentle
stretches under the covers. Think hugging
your knees or making fists with your hands
– anything to get the circulation flowing
and ease you out of bed.
While your coffee brews, channel your
inner rockstar with energising stretches
like sun salutations. Finish off with a few
rounds of calming breathing exercises.
Trust me, dedicating 15 minutes to
yourself in the morning is an investment
that pays off. Use props like blocks or a
yoga strap to deepen your stretches if you
need a little extra support.

36
 om body

Seated Spinal Twist: Sit up tall, place your access many brilliant free online resources
right hand on the back of the chair (or and apps on your phone or tablet. They're
bench), and your left hand on your right user-friendly and perfect for squeezing in
knee. Inhale, lengthen your spine, exhale, on the go. Focus on specific areas like your
and twist gently to the right, peering over core or legs, or find a guided meditation to
your shoulder. Repeat on the other side. truly unwind. Pick a short YouTube video
and stick to gentle stretches unless you've
Seated Cat-Cow Stretch: Place your feet got a spare 20 minutes and the chance to
flat on the floor, hands on your knees. change. Just find a nice, quiet spot and
Inhale, arch your back, and lift your chest. away you go.
Exhale, round your spine, and tuck your
chin to your chest. Repeat, releasing 4. Weekend warrior yoga
tension with each breath. Weekends are your chance to ditch the
daily grind and embrace a longer, more
Seated Forward Fold: Press your feet flat, immersive yoga session. Find a local
wiggle those toes, and keep them parallel. studio with plenty of space and dive into
Bend your upper body towards your legs, a deeper practice. Explore different styles.
arms hanging by your sides, spine nice and Fancy a good workout? Try Vinyasa. Need bonding experience, promoting healthy
long. to unwind? Yin Yoga is your best chill-out habits and creating happy memories.
Breathe here, feeling the stretch in your buddy. Remember, consistency is key. Even
upper body. These little gems will boost a sprinkle of yoga daily will make you
your focus, loosen up your tight muscles, 5. Make yoga a family activity feel like a bendy superhero. You'll notice
melt away stress, and leave you feeling I remember when little Tatah and I held improved flexibility, strength and an
recharged and ready to conquer the hands in savasana – pure bliss! Get ability to handle stress like a boss. Yoga
afternoon. the whole family involved in your yoga clears your mind, melts away worries and
practice. Drag them all to a Saturday makes you more resilient all round. So, get
3. Lunchtime yoga with morning class, then refuel with a slap- out there and spread the joy of yoga — you
online apps up brunch after! There are loads of easy might just inspire others to join the fun!
Feeling frazzled after a busy morning? Your partner yoga poses, or simply roll out the
lunch break is perfect for clearing your mats in the living room and have a giggle- Megan Powell is a yoga teacher and
head and de-stressing with yoga. You can fest trying poses together. It'll be a great mindfulness mentor. Visit: meganpowell.org

37
 Yoga for Menopause

Yoga

Menopause

You can’t hit pause on the menopause, but you can learn to ride the waves of
this time of change with greater ease, comfort and armed with a little knowledge.
Yoga, meditation and mindfulness are great tools to help iron out some of the
rough patches. So too is nutrition. Following a healthy diet is always a smart move
at any stage of life, but it can be especially impactful during the unpredictable
menopause years. As the famous saying by Jon Kabat-Zinn goes:
You can’t stop the waves, but you can learn to surf.

38
 Yoga for Menopause

Second Spring
Yoga can help us thrive,
not just survive, on the
menopause journey.
By Sally Parkes

There's now much discussion around to be more at ease post-yoga workout.

menopause and peri-menopause, the Furthermore, working through a set of
process of which can last up to 10 years. This strong asana not only increases metabolism
journey is due to the decline of oestrogen by working the whole skeletal system,
production, and has a host of symptoms but also increases bone density. And as
from body temperature dysregulation, bone density can sharply decrease post
changes in mental state, joint pain, IBS, menopause — studies show a 20% decrease
bladder dysfunction, and changes in sleep in some women within five to seven years of
patterns to name a few. However, as yogis, being post-menopausal (ref: endocrine.org)
we know that yoga and its philosophy — any movement that can increase density
can help us through all of life changes is invaluable. This increase in bone density
on some level, and menopause or our happens when we practice body weight
‘Second Spring’, is no different. Yoga can training of any kind, as this places stress on
help us to accept what we cannot change, the body in the form of ‘load’, in the case
while giving us tools to manage mental of Plank position for example, the load is a
and physical changes when they happen. result of gravity and body weight combined.
Moreover, the mindset we attain through This results in the skeletal muscles and
meditative practices, the physical strength connective tissue having to contract more
and flexibility we create through yoga intensely to maintain the physical position
asana, and the management of the nervous than if we were in, say, a Seated Forward
system that we enjoy via pranayama, are Bend. This is because in the latter, we are
all invaluable benefits of a consistent yoga supported by the ground and so gravity
practice and can help manage menopausal takes over as we ‘relax’ into the asana. This
symptoms too. results in less muscle contraction; hence the
We know that restorative yoga asana result of this particular asana is increased
such as Reclined Cobblers Pose, Legs Up flexibility. In High Plank position though,
the Wall Pose and Seated Forward Bend we hold ourselves up against gravity and
are effective at calming and cooling the have little of the body in contact with the
mind and body during menopause and the ground, so all the skeletal muscle groups
lead up to it, but it is worth considering need to contract isometrically (statically) to
the inclusion of the more energetic asana maintain the position. This places pressure
too. Strong yoga postures that use long on the bones, which stimulates the bone
levers are of course heating, which may feel to produce more bone tissue, increasing
initially counterintuitive, but when the body density. Try putting these yoga postures in
generates heat as a result of the muscle your practice regularly, holding for up to
contraction, the body releases sweat to cool 10 breaths for maximum effect: Warrior 1,
itself down. This allows heat to release from Warrior 2, Side Angle Pose, Triangle, Eagle
the body via perspiration, as well as stress Pose, Crescent Lunge, Revolved Runners
hormones which are also released during Lunge, Dancers Pose, Eagle Pose, Tree Pose,
the sweating process, cortisol being one Downward Facing
of them. So, by sweating we release stress,
allowing the sympathetic nervous system @sallyparkesyogaschool
 Yoga for Menopause

Supporting life’s transitions

Navigating a path through menopause with good diet, yoga, sleep, stress
techniques and additional supplement support

M
ore than 15 million diet, comprising of whole foods and rich regular exercise and employing stress-
women in the UK are in vegetables, is the most supportive reduction techniques then she may need
directly affected by during menopause transition. For yogis additional help, such as supplements or
menopause, about following a sattvic diet, more attention herbal remedies or acupuncture.
one third of the female needs to be given to potential nutritional Revive Active has a range of supplements
population, and while conversations around deficiencies. While a sattvic diet includes designed to meet the needs of these
the topic are today much more prevalent, many fresh, healthy foods that may be rich transitional life phases and, as with all of
access to the right kind of support can still in polyphenols and have health benefits, its supplements, these are as inclusive
be lacking. Approximately 50% of women, some of the diet’s restrictions may result in as possible — suitable for diabetics, halal
according to UK statistics, do not want to B12, DHA, EPA, iodine and other nutrient certified and gluten-free. Meno Botanicals
take HRT and are looking for a more natural deficiencies. supports the menopause transition with
solution. Adequate sleep is also vital to stabilise a vegan capsule solution, containing
Very loosely speaking, there are three hormones, as is regular exercise and an botanicals Ashwagandha, Sage and Soya
transitional life phases for women to steer appropriate work/life balance. As oestrogen Isoflavone as well as Vitamin B3 and Vitamin
through during this time: perimenopause levels decrease, sensitivity to cortisol B6. Meno Active offers a 360 approach to
in our 40s, menopause in our 50s and increases, so managing stress levels is very menopause; a menopause pescatarian-
post-menopause in our 60s. A considerable important. Practices that aid relaxation, friendly super supplement containing
timespan, so finding solutions that are such as yoga, mindfulness, meditation or a multi-nutrient 24-ingredient sachet, a
suitable for the long term is of practical even a massage, will increase your mood botanical capsule and an Omega-3 capsule
value. and sense of wellbeing. If a woman is still to support both perimenopause and
As in anything in life, preparation is key. struggling while on a healthy diet, getting menopause.
There is no doubt the more prepared a Both Meno Botanicals and Meno
woman is, and the healthier Active are MTick menopause-friendly
she is coming into this phase accredited. This accreditation, developed
of her life, the easier it will be. by GenM, is becoming widely used by
Our body is designed to cope retailers and supermarkets, and was
with menopause but must be created to help make menopause more
supported, ideally commencing visible and positive, empowering women
before entering this phase, in with informed choices when it comes to
other words in our 30s. supporting their experiences.
A good starting point to
help you prepare for this Meno Botanicals: £24.95 for 30 day capsules
phase of your life is a healthy Meno Active: £44.95 for 30 day sachets and
diet. A Mediterranean-style capsules. Available at: reviveactive.com

40
REVIVE ACTIVE AD
 Yoga for Menopause

Embrace
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42
 Yoga for Menopause

Empowering
menopause
Say ‘yes’ to a powerful transition. By Amanda
O'Shaughnessy, wellness writer at Wild Nutrition

Y
ou’re losing oestrogen, not provide more safe spaces, so no woman
your mind. Far from a time of has to go it alone. You can also consider our
deficiency, menopause is a time nutritional therapists a part of your extended
of expansion and possibility. village — setting up a consultation is simple
You’re stronger, you’re wiser, and provides a safe space to talk in the
and your fire is glowing brighter. privacy and comfort of home.
However, while a perfectly natural
Tune in: Yoga and breathwork have been
transition, the experience of menopause is
shown to reduce stress levels, helping to
by no means the same from one woman to
activate the parasympathetic nervous
the next. On top, centuries-old stigma and
system and therefore balance hormones.
poor messaging can often make this life
Their ability to centre enables you to
chapter one of confusion, isolation and even
slow down and become much more
fear, leaving many women feeling the need
attuned to your body, giving you a greater
to simply ‘survive’.
understanding of the changes you are
But it should not and does not have to be
experiencing.
this way. You have both permission and the
means to thrive. Lift weights and your mood: Weight
lifting and resistance-based exercise are
The whole picture powerful ways to maintain healthy bone
Just as no menopause experience is the and muscle density, metabolism and
same, there is no single one-size-fits-all cardiovascular health. But the benefits don’t
solution. However, looking at this chapter stop there. Studies show that weight or
holistically through the right balance of strength training encourages the release of
nutrition, supplements and self-care can be endorphins - relieving stress and boosting
transformational. Our team of nutritional your mood. Benefits of daily use
therapists have over 90 years of combined
“I wanted to create a formula to Wild Nutrition’s award-winning Food-
expertise in supporting menopause.
Grown Menopause Complex supplements
Here, they share some of their golden nurture, support and promote can help support energy levels, the
360º recommendations to master your a more positive experience for nervous system, psychological function
menopause journey.
women in this life stage” — and healthy bones and muscles.
It takes a village: Talking with other Henrietta Norton, founder & Supports energy and mental resilience:
women, be they loved ones, colleagues formulator, Wild Nutrition Ashwagandha supports energy and
or friends cannot be underestimated.
mental wellbeing, helping maintain
Community provides a safe space for Nutrients to nurture a positive outlook.
empathy, advice, understanding and There is also a whole array of wonderful
ultimately reassurance. And if you don’t foods and key ingredients that can have an
Reduces tiredness & supports the body:
know who to turn to? Increasingly, women incredible impact on the mind, body and
Magnesium supports your nervous
are creating local support networks to spirit. These include:
system while reducing tiredness and
fatigue, and supporting bones,
Hormone-friendly foods: such as flax
muscles and teeth.
seeds, edamame and berries
Ashwagandha, an ancient adaptogenic herb
Antioxidant and immune support:
that not only relaxes the body but supports
Rich in antioxidants including green
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tea, milk thistle and turmeric to support
Eating the rainbow: choosing a wide immune and joint health.
variety of colourful plant foods and protein.
Supplements: Wild Nutrition’s Food- As an OM Yoga reader, you can enjoy 50% off
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wildnutrition.com/omyoga - Ts & Cs apply

44
OM FOR MEN
Inside:
Page 47 Save Our Soil: Sadhguru
Page 50 Man On The Mat: Ravi Dixit
 OMFM

Save
our
Soil

OM talks to Sadhguru, head of the Isha Foundation, a non-profit spiritual organisation with
its roots in yoga, about his work in environmentalism, promoting
sustainability and the global Save Soil movement

S
adhguru is a yogi, visionary movement – Save Soil, which has reached the outside existence are not different.
and a bestselling author. over 4 billion people. Human wellbeing and environmental
Named one of India’s 50 most Here, he talks to OM about the need for care are not two different things. The
influential people, his work has us all to reconnect with the environment, preservation and nurturing of this planet
touched the lives of millions in which we are an integral part of, and is not different from aspiring for a good life
worldwide through his transformational how this is essential for our wellbeing and for ourselves.
yoga programmes. His approach does not for us — and the planet — to thrive.
ascribe to any belief system, but offers What physical and mental health
powerful and proven methods for self- What would you say is the connection benefits can we get from being in
transformation. He has spoken at various between yoga and the natural world? nature?
forums across the world, including the UN Ecology and human consciousness Being consciously in touch with the
World Headquarters, the House of Lords cannot be separated. Unfortunately, we elements – earth, water, air and sunlight
and at huge corporates including Microsoft live in times when human consciousness – is important. In earlier times, human
and Google. is so compartmentalised that we have beings had to be consciously in touch with
Three decades ago, Sadhguru founded forgotten there is actually no such thing the elements. Suppose you were farming
Isha Foundation, a non-profit entity with as ‘environment’. If an individual is willing, or walking in the jungle, you had to know
human wellbeing as its core commitment. they can experience the entire world as what is happening with the different
It offers powerful yoga programmes for themselves. It is only because they have elements of nature and how they affect
human transformation and wellbeing, and not exercised this choice there is a divide you at any given moment. Today, our
is supported by over 17 million volunteers between humanity and the environment. contact with the elements has decreased
worldwide. The word ‘yoga’ means union. The drastically, which affects the balance in
In recent years, his focus has been on a ultimate goal of yoga is to come to a state our system.
series of high-profile ecological initiatives. where you experience the whole existence Your physiological and psychological
Project GreenHands, Rally for Rivers and as a part of yourself. When there is an all- health can be more easily managed if you
Cauvery Calling address the urgent need inclusive experience, being concerned and are in touch with the elements of nature.
to increase green cover, revitalise Indian caring about everything around you is very The more exposed you are, the more
rivers and restore soil health. As part of natural because anyone who looks into balanced you are both physiologically and
the Conscious Planet initiative, he also themselves, anyone who turns inward, psychologically, which must happen to
launched the world's largest people's naturally realises that their existence and every human being.

47
 OMFM
This happened a few years ago. We have
something called Isha Health Solutions at
our centre where people are treated for
chronic ailments. There was a time when
we called it the Yogic Hospital. I would
put all the patients to work in the garden,
the kitchen or somewhere where they had
to work with the soil, water and be with
nature. This is because what you call as
your ‘body’ is just a piece of the planet. If
you lose connection with the source, you
will get disorganised. So, just by being in
touch with the planet, you will see that at
least 60–70% of the people will just come
out of their ailments.

Your Save Soil movement has

received a lot of positive attention.
Can you tell us about it?
If you look at the way life happens on this
planet, the microbial life in the soil is the
foundation for all other life. The basis of all awareness and urge governments to a healthy choice. But the nutrient value
life is in the first 12-15 inches of soil. But implement soil policies. in the main ingredients like lettuce and
today, around the world, soil degradation The response has been phenomenal. tomatoes has decreased by 80-90% since
is happening at a rapid pace. Since March 2022, we have reached over the early 20th century. For the nutrition
Half of the world’s topsoil has been lost. 4 billion people, making Save Soil the one orange could give in the 1930s, today,
In normal agricultural soil, the minimum world's largest people's movement. We you need to eat eight oranges. This drop in
organic matter should be between 3-6%, have active partnerships with many UN nutritional value is primarily because the
but in large parts of the world, it is well agencies. I also addressed 193 nations at soil does not have the necessary richness.
below 1%. Right now, UN statistics say the UNCCD COP15, where we suggested For any soil to have agricultural potential,
that we may have agricultural soil only an incentive-based approach for soil it must have a minimum of 3-6% organic
for another 80-100 crops. This means in revitalisation. matter. But in large parts of the world, it is
just 45-60 years, there could be severe But the most important thing is that around or below 1%.
food shortages, and getting rich soil could we have shifted the narrative around soil. Soil being alive is the most important
become the basis of wars on this planet. During COP26 in Glasgow, the word ‘soil’ thing, because the strength of the soil
This is why the Conscious Planet - Save did not come up anywhere. But now, after determines the strength of the life that
Soil movement is aiming to bring about the 100-day campaign and our continued we are and every other life. The quality
a global policy that there must be a efforts with various governments, soil has of our planet and our life will endure only
minimum of 3-6% organic matter in become mainstream. At COP28, where the through preserving the quality of our soil.
agricultural land based on regional Save Soil movement was also present, the
conditions. As part of the movement, in UAE proposed the Emirates Declaration Any suggested practices for us to
2022, I embarked on a lone motorcycle on Sustainable Agriculture, which aims to deepen our connection to nature?
journey from London to southern India, shift the focus of climate action towards One simple thing everyone can do is, on
covering 30,000 km in 100 days to raise soil and agriculture. a daily basis, create ways for yourself to
We are already working with Azerbaijan, be in touch with the planet. If your bare
the host for COP29. They are eager hands and feet – particularly the palms
to see that the narrative moves more and soles – are in touch with the earth on a
solidly towards soil. The UNCCD COP16, daily basis, it can enhance your experience
happening in Riyadh, also wants soil to be of life tremendously. This will remind the
the centre-piece. They have requested us body, not just intellectually, but in a very
to help them to structure the event itself fundamental way, that it is just an extract
around soil. from the planet.
So, the narrative around soil has shifted There is also a simple process called
conclusively. I am very sure soil policies ‘Living Soil Meditation’ to connect with the
will be implemented. It is only a question earth in a powerful way that we set up for
of ensuring a quick pace, so that we turn the Save Soil movement. It is a meditation
around from the disaster before it is too where you can experience that you are
late. the soil that you sit and walk upon — it is
available on our app for free.
Is there a link between soil health
and the health of our foods? Find out more about the Isha Foundation
Soil health and the nutritional value of at: ishafoundation.org or transform your life
the food we eat are directly connected. with Sadhguru in seven steps via the Inner
Studies show that the nutrient depletion Engineering programme. Visit: ishaeu.org/
in food across the world is alarming. For OmYogaMag
example, Americans consider salads to be

48
 OMFM

O N THE
MAT With ravi diXit

PRAPADASANA (TIP TOE POSE)

THE NAME OF THIS POSE COMES FROM THE SANSKRIT WORD ‘PRA’ MEANING
FORWARD, ‘PAD’ WHICH MEANS FOOT AND ‘ASANA’ WHICH STANDS FOR POSE

BENEFITS
• Prapadasana improves balance and concentration.
• Strengthens the feet, ankles, calves, knees and thighs.
• Stretches the hips, groin and hamstrings.
• Works the muscles of the core and those supporting
the spine.

VARIATIONS
• There are several variations to this asana. You can rest
your elbows on your knees (like you see in this photo) or
sit up straight and keep your hand in ‘Namaste’ in front
of your chest.
• This asana prepares you for more challenging poses
such as Parivrtta Prapadasana (Twisted Toe Squat)
where you twist the upper body to one side.
• Another advanced variation of this pose is
Padangustha Padma Utkatasana (Half Lotus Toe
Balance), where one leg is lifted and taken into a half
lotus with the foot resting on the opposite leg.

TIPS
• Keep a straight spine and consciously stretch up from
the base of the spine; this will help reduce the weight of
the body on the heels.
• Place the hands on the ground if you’re unable to
balance.
• If it’s difficult to keep the knees together, open the
knees so that they point outwards, but stay on your
toes.

AWARENESS
• Prapadasana helps to improve levels of concentration
and focus.
• Don’t worry if you feel unsteady or unbalanced at first.
• Focus on a static point in front of you or on the space
in between your eyebrows.
• Once you feel comfortable and balanced in the pose,
you can close your eyes and try to keep the same
Photo: Cisem Gülsoy @flowphotographylondon

balance.

Precautions: if you have any issues with your toes

or ankles, such as ligament problems or recent bone
fractures, please avoid this pose and consult with your
doctor.

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

Enjoy the journey

Non-attachment and the story of the Taoist farmer: when not a

good thing can be a good thing after all…and vice versa.
By Lauren Bloxham

A
s human beings we can “Oh, how sad, how awful,” said the around to recruit young men. The farmer’s
be so attached to binary farmer’s friends when they found out. son was overlooked and left behind
ways of thinking and “Maybe it is, maybe it isn’t,” said the because of his broken leg.
being, we decide what farmer. “Oh, how wonderful,” said the farmer’s
is ‘right’ and ‘wrong’, The next day the horse returned, friends.
or ‘good’ and ‘bad’. These attachments bringing three wild horses with it. “Maybe it is, maybe it isn’t,” said the
serve to reinforce our subconscious “Oh, how wonderful,” said the farmer’s farmer.
beliefs about what it is we’re focusing on. friends when they found out, “now you
We might even find that we bond with have four horses” The farmer in this story occupies a place of
others whose views align with our own, “Maybe it is, maybe it isn’t,” came the broader perspective; he avoids the highs
and disregard — or worse, dehumanise — farmer’s reply. and lows of emotional attachment and the
those whose views oppose our own. The following day, the farmer’s son was divisiveness that might ensue. Maybe this
What we’re really doing, when we adopt riding one of the wild horses, and was is through developed wisdom. Maybe he
concrete views on certain things is closing thrown, breaking his leg. understands that all actions and reactions
our minds to a broader perspective and “Oh, how awful” said the farmer’s have consequences, and that those
limiting our experiences in life. friends when they found out. consequences have actions and reactions
There’s a Taoist story about an old “Maybe it is, maybe it isn’t,” he which follow far beyond what can be
farmer whose horse ran away one day. It responded. perceived in the moment. Perhaps the
goes something like this: The following day, the army came farmer is more attuned to the multifaceted

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nature of being, or maybe he is simply and meets our deepest needs for love When we shift focus towards how we’d
curious? and connection, that is true to our like our journey to feel, then we might
Emotional highs and lows can come as a self-expression and respects our own start to experience more fulfilment along
result of attachment to a desired outcome. limitations, then losses and gains along the way. Yes, we have a destination or goal
But winning or losing, being successful or the way can be like surface ripples on the in mind, but more importantly, the goal
unsuccessful, is all down to perception. experience of life. But if we live a life which or destination is not at the expense of the
When we choose an outcome to measure prioritises outcome over meeting our journey. Taking care of the small details
ourselves by, and further, decide when deepest needs, we live with a fundamental along the way, like how comfortable we
it is time to measure, we reduce our sense of emptiness, which is critically feel, whether we are equipped for the
experiences to a single point in time and dependent on things ‘going well’ or weather or that we keep our baggage
limit our possibilities. looking a certain way. (both emotional, mental and literal) light
But what if we see the farmer’s story enough that it doesn’t weigh us down, will
in each of our own stories? We’ve all
“If we live a life which prioritises open the way to deeper joy.
experienced losses and gains in life. Losses outcome over meeting our
outcom Allowing ourselves a sustainable pace
which have spun situations into gold and deepest needs, we live with a will mean we don’t burn out and keeping
gains that have left us feeling empty and fundamental sense of emptiness, good company will make it all the more
unfulfilled. The complexity of our lives which is critically dependent
ependent enjoyable – whatever the outcome. So
means that no one thing is inherently take care of the journey and embrace the
either good or bad and there will always
on things ‘going well’ or losses and gains as the twists and turns
be losses and gains along the way, but looking a certainn way.” that they are. Lean in, be curious and
most importantly – there is a way. And this Letting go of control in service to a rich enjoy the ride!
is the perspective shift we must embrace, and well-nourished life can feel like a huge
in order to observe aparigraha, the yogic leap of faith. It can trigger our worse fears, Practice yoga online with Lauren Bloxham
principle of non-attachment – the shift and it’s the fear that keeps us stuck in the at: sabda.uk, in-person in West Cornwall or
towards focusing on the quality of the control/outcome loop. But knowing there on retreat. Search for ‘The Honey Doctrine’
journey, rather than a desired outcome. is a bigger and more complex picture, and wherever you listen to your podcasts or find
When we begin cultivating a way of being willing to embrace it, is the first step her on Instagram @blackdogliving.yoga
living which honours our innate pace on a brave new journey.

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ADHD
Untang led
After living with ADHD all her
life, Rosie Turner turned her
struggles into strengths after
discovering the therapeutic,
soothing powers of yoga and
movement. Now she wants
to help others do the same

M
eet Rosie Turner.
As well as being a
qualified yoga and
Pilates instructor,
she’s also an
accredited ADHD coach, passionate about
helping other individuals with ADHD who
have felt unable to understand and embrace
their differences to find a more meaningful
life.
She believes that the majority of
struggles that she has faced from addictive under her ADHD Untangled business steps forward to be who they were always
behaviours, unstable relationships, careers umbrella, soon to be relaunched as The meant to be. In practical terms, this has
and mental health struggles are largely due ADHD Movement. “I don’t want to waste my meant raising awareness and educating the
to her untreated ADHD. story of struggle,” she says. “I want to use it wellness industry in ADHD so we can lead
“The world has long misunderstood to have a positive impact on the lives of late- the change and embrace our differences
the detrimental impacts of untreated diagnosed ADHDers.” whilst making a difference to others.”
ADHD on an individual's mental health,” Her mission is simple enough. “Two She adds: “Certified ADHD training is
she tells OM. “This misunderstanding has things have enabled me to still be here available for coaches and business owners
cost many wonderful human beings their today and tell my story: yoga & ADHD in the wellness industry to create an
lives and undoubtedly many talented and awareness and treatment. So I want to environment where everyone can thrive.
gifted ones at that because they got tired of empower the community to not waste their I am dedicated to empowering wellness
seeking answers to the persistent questions: struggles, and instead, use them to rewrite professionals with a deeper understanding
What the hell is wrong with me? Why do their story, which I like to call a story of of neurodiversity, enabling them to
I constantly struggle? Will I ever just be strength. Ultimately, I support my clients create inclusive, neurodivergent-friendly
normal? Without a global understanding, the in making big changes and hitting their life environments that comply with disability
cost will continue to rise.” goals by using their ADHD awareness as a laws.”
All of these interests are now covered starting point and then taking authentic Central to this, she adds, is championing

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movement as a form of treatment for ADHD felt chaotic, to say the least, due to what says she would sometimes “abandon my
and in driving positive change. I describe as having a tangled brain — identity and seek a new one.”
married at 24, divorced by 27, with eight This mission to find her place led to a life
All about ADHD failed driving tests, constantly misplacing of extremes, meaning she has played many
Her story dates back many years, and after my belongings, partying like a rockstar, different roles in the 35 years she has been
painfully trying to suppress her differences struggling to accept rejection, and facing in this world, exploring various career paths,
and ‘fit in’ to the world around her, until difficulties staying motivated in a corporate personas, relationships and interests.
the loss of a dear friend through their own job while fitting into societal norms. Nothing “My journey into ADHD coaching is
mental health struggles led her to run in my life has been consistent, apart from profoundly personal. Following my own
the London Marathon in his honour. This one question: What the hell is wrong with late ADHD diagnosis, I embarked on a path
re-introduction to exercise is what led her me? This question has haunted me for of self-discovery, having spent my twenties
to the yoga mat, which became her lifeline decades, leading me to believe I was not caught up in an unhealthy lifestyle that led
and a starting point for her living a more enough.” to struggles with addiction, relationship
authentic and meaningful life. This constant feeling of never being breakdowns and my mental health.”
Turner turned her lifelong struggles into enough, perhaps familiar to many others,
strengths after discovering the therapeutic, resulted in a desperate hunt from an Turning point
soothing powers of yoga and movement. early age to find her place in the world, The turning point came when a friend signed
Now she wants to help others do the same. determined to be accepted, loved, successful her up for the London Marathon — a race she
“Like so many others, my life has often and find happiness. In this quest, Turner eventually completed in his memory after he
tragically took his own life.
“This experience led me to become a
certified yoga teacher in India and a qualified
Pilates instructor, teaching movement and
meditation for over eight years. I firmly
believe that this re-introduction saved
my life by enabling me to overcome my
mental health and addiction struggles, as it
provided the dopamine my brain constantly
craved. This underscores the profound
impact of physical activity on those with
ADHD.”
It has set her on a path to share this
knowledge and experience with others
facing similar challenges.
“My life with undiagnosed ADHD has been
an adventure, full of some mind-blowing
and exciting experiences that I often can't
believe are part of my story. But there were
many parts of this adventure that brought
me to many dark places; places that almost
led me to not being here to tell my story.
Places that could have been avoided if I had
the answers I had been searching for my
whole life.”
But this is a story with a positive and
enduring message, she says. “I passionately
believe that individuals with ADHD are
destined for greatness. ADHD is not a
limitation when properly treated; it can
become our unique advantage. Individuals
with ADHD possess an incredible array of
strengths that set them apart.”
She says it is these strengths that fuel the
unstoppable ‘can't stop, won't stop’ attitude
that has propelled many high achievers
to where they are today. “So let’s turn
your ADHD story of struggle into a story of
strength.”

First ever Yoga Alliance-certified ADHD training

launches online in November — OM readers will
be given an early-bird discount
Rosie Turner is a yoga teacher, podcast host
and the founder of ADHD Untangled. Visit:
untangledco.com

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THE MINDFULNESS OF

Watch what you say: words can be a pathway to greater

human understanding and progress.
By Silvia Barro Stones

W
ords are a passion Why do I like words so much? Words in our everyday life. If we take this thought
of mine, having are the most powerful tool that us human to a wider sense, we can think of the Dalai
been attracted beings perhaps take for granted. Words Lama’s words: “The best way to resolve
by them since a are like the howl of a wolf, the squawk of any problem in the human world is for all
young age. We are an eagle, the roar of a lion, the whistle of a sides to sit down and talk”.
surrounded by them our entire life. We see whale and the purr of a cat. The quotation tells us to sit down and
them, we hear them and we think of them. Words put together form the spoken talk. Yes, talking sitting down. By talking
I grew up in Italy and moved to England in or written language that allows us to while sitting down we are giving our time
my early 20s. I could speak English but my communicate an imaginable account of to the interlocutor, to the person we are
dexterity of it was limited; the dictionary information. It is actually mind-boggling conversing with, we are in a more relaxed
became my best friend. Every time I heard if we think about it: these sounds that posture and state of mind, we are open to
a new word, I wanted to understand it we amalgamate together can arouse discussion and understanding.
and assimilate it. It was the days of pre- countless emotions, reactions and I am a great believer in non-violence:
internet, so my bilingual Collins Pocket behaviours. They can form love stories we do not have the fangs of a wolf or the
Dictionary came with me everywhere. I or start wars, they can create euphoria claws of an eagle or the teeth of a shark.
knew that if I wanted to be able to live in or deep sadness, they can reassure us or Instead, we have words.
this new country without feeling like an frighten us. Words hold energy too – positive
outcast, I had to master the language as Taking all of this into consideration we and negative. Words can be like
much as I did my own native language. must truly and actively understand how phenethylamine in chocolate, which
And so I did. essential it is to use words appropriately stimulates us positively like an anti-

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depressant. When we use kindness and Therefore, if you haven’t already,

encouragement in our communication, starting from today take a conscious
we stimulate positive reactions which will decision on how you want to use words
consequently make us feel good, affecting towards yourself, others and life in
our behaviour accordingly. However, general. Not all of us are in a position
words can also be used as a weapon, where we can bring about world peace
destructive and damaging when used with with great, important gestures and
indifference, intolerance or hatred. resolutions. Nonetheless, we can all input
It is important we are mindful with to society by being simply supportive and
words towards others and towards tolerant. Like Mother Teresa said: “Love
ourselves. There are ‘magic’ words in begins by taking care of the closest one.”
every language: yes, glad, thank you, we, If we don’t nourish ourselves with positive
try, beautiful, excellent, hope, love…these words, how can we nourish others and the
words are amazing when used regularly, world?
when we actively decide to use them over Be mindful to show love and
their opposites. appreciation towards yourself by installing
Then there are words that are poison: self-confidence through kind words to
no, give up, terrible, useless, never, hate, yourself, this will fill you with joy and calm;
ugly, boring…all these are demoralising, then you will be able to pass it on to your
limiting words that distance ourselves loved ones and the people you meet. In
from others, that close options or give us return, they will be able to do the same.
a low, bleak, lost feeling. Just take a look It is a chemical reaction or a circle. At the
at children and the environment in which end, all the kindness expressed through
they are brought up in. Those who grow your words and given to others will come
up in encouraging, open-minded and back to you through a more peaceful,
empathic families are the children who tolerant and appreciative world and life. don’t lose your spirit, carry on because
normally grow into rounded and resilient Don’t hold back in giving compliments even these individuals will unconsciously
adults; those who grow up in discouraging, and don’t judge hastily, it is magical benefit too. Believe in the power of words
narrow-minded and apathetic families are when you see the smile that encouraging for a better future, where social progress is
the children who often grow into adults and caring words produce on others. At based on communication, understanding
with low self-esteem issues, or feeling times, you will meet people who will react and acceptance.
fragile or untrustworthy. negatively or will misunderstand you, but

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Finding my
QVSQPTF
After suffering a sudden and traumatic brain injury, Amber
Lohret found a path to peace through her yoga practice.
Here, she tells her remarkable story in her own words

L
iving with a traumatic ground, surrounded by blood and taking in a
brain injury (TBI) presents scene of sheer chaos unfolding above me.
significant challenges. The I was admitted to the Emergency Room,
brain, being an intricate where I received treatment before being In doing so, I found that this openness
organ, often renders the discharged. After consulting with multiple has become one of my greatest strengths.
consequences of such injuries ‘invisible’ to healthcare professionals, I was diagnosed Embracing self-acceptance marked the
others. Surviving a TBI can be exhausting with post-concussion syndrome and a TBI. beginning of genuine healing.
and life-altering. Before my injury, I This marked the beginning of my journey When I stepped back from work, I took
possessed a clear understanding of my toward healing, self-discovery and spiritual this unexpected pause as a chance to follow
identity and lifestyle. However, following the awakening. Initially, I experienced a range a dream I've held for quite some time:
incident, I underwent what felt like a rebirth of emotions including anger and sadness, becoming a certified yoga instructor.
into an unfamiliar self – one that left me which led me to resist confronting my Before my injury, I found immense joy in
grappling with mixed feelings of acceptance situation. In an attempt to return to my exercising and practicing yoga. However,
and resentment. pre-injury life, I relied on various prescribed the decision to become a certified instructor
Four years ago, my life took an medications. During this time, I found opened up an entirely new chapter for me. I
unexpected turn. Alongside navigating the myself withdrawing from social interactions immersed myself in the philosophy of yoga
complexities of a severe injury, I was also and attempting to disassociate from my and dedicated time to discovering what
confronted with persistent internal trauma circumstances. truly resonated with my heart. Each day, I
that exacerbated my struggles. It was during After enduring a two-year struggle, my engaged deeply with my practice – not just
a fun evening out with my daughters that healthcare provider ultimately advised me through the physical poses but by being fully
everything changed. We decided to indulge to take a leave of absence from work. This present in my body.
in one of our seasonal traditions: visiting our recommendation was aimed at allowing me I embraced all the emotions that surfaced
favourite dairy bar for ice cream on a warm the time and space to focus on my healing during this journey, allowing myself to
summer night. before the situation escalated further. sit quietly with them. It became essential
As we sat together at the picnic table, it This period proved to be challenging as I for me to ask reflective questions: Is this
was hard to ignore the strong winds that confronted a pivotal question: How do I emotion genuinely mine, or is it masking
scattered our belongings. In what felt like embrace vulnerability in my circumstances? something deeper? During each pose, I
a peaceful moment, everything changed in Many individuals face this dilemma; is learned to simply exist, attuning myself to
an instant. While I focused on securing the vulnerability a sign of weakness or an my body’s sensations in the stretches and
plates against the swirling gusts, I suddenly expression of strength? movements, alongside my inner experience.
felt a sharp pain at the back of my head. The I decided to face my situation directly, During this mindful exploration, I
next thing I knew, I found myself lying on the allowing myself to be vulnerable and honest. discovered a powerful path toward healing
from within. Through my healing, I’ve come
to understand my true purpose following my
brain injury. I felt a deep calling to embrace
the guidance of the universe, leading me
toward a path dedicated to helping others
heal through yoga. My goal is to support
individuals in recognising their emotions,
regulating their nervous systems and
cultivating vulnerability within themselves.
Together, we can learn to be present in the
moment – letting go of worries about what
comes next or what has passed.
Yoga brings me a deep sense of
accomplishment. It is both empowering
and calming. It teaches me to listen to my

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body and respond with kindness, instead of and what I've learned along the way.
pushing my limits. Embracing the natural My desire is for readers to recognise that
flow of life, being open to guidance and vulnerability isn’t a weakness; rather, it
immersing myself in the philosophy of yoga is a profound strength. Embracing our
created a profound sense of clarity. This vulnerabilities can lead us closer to our
inner peace also allowed my creative spirit authentic selves, which plays an essential
to blossom. As my mind started to clear, role in healing.
new ideas began to flow with an exciting Balance can be one of the most profound
intensity. challenges for anyone who has experienced
Driven by a desire to explore my creativity TBI. It involves the delicate coordination
and find natural solutions for managing of several sensorimotor control systems,
pain, I started crafting handmade soaps such as vision, touch and the vestibular
and salves. This journey led me to seek out system. I know this firsthand; it’s something
pure ingredients that would nourish both I still navigate daily. However, through
body and skin. As I shared my creations my practice, I've witnessed remarkable
with others who expressed interest, I gained improvements.
the courage to embrace this path that Yoga has played an incredibly important
ultimately inspired me to open Down To role in my journey to reconnect with the
Earth Soul, where I offer not only artisanal essential systems of my being and nurture
soaps and salves but also resources on yoga, their communication. It has deepened
mindfulness, and reiki. the bond between my mind and body,
Similarly, I have always found joy in fostering a profound sense of awareness and
writing, but this newfound surge of creativity harmony that I am deeply thankful for. This
inspired me to write multiple times each day. is the heartfelt experience I share with my embrace those needs wholeheartedly.
When inspiration struck, I would reach for students, wishing for them to find their own I've chosen to embrace each day with an
my notebook without hesitation. Each word balance. open heart, embarking on this new life. My
seemed to multiply on the pages, ultimately Many of us find it difficult to listen to our passion is in supporting and healing others
becoming my first published book: Invisible: own needs, despite being able to provide and this is now a strong part of who I am.
Finding Purpose and Spiritual Awakening sound advice to others; we often overlook
After the Storm of Traumatic Brain Injury. what we require as individuals. I aim to Invisible: Finding Purpose And Spiritual
This work reflects not just my experiences create an environment where we all feel Awakening After The Storm Of Traumatic Brain
but also my ongoing healing through TBI empowered to tune into ourselves and Injury by Amber Lohret is out now

Nefeli Nine is Greece’s premier hiking and yoga retreat. With carefully selected spots from the
lush mountains of Pelion to the hidden gems of Dikastika and the serene beauty of Agrafa,
we offer the perfect blend of adventure, relaxation, and connection with nature.
Whether you’re hiking ancient trails, practicing yoga overlooking the sea, relaxing on the
beach, or enjoying a soothing massage, every moment is designed to enhance your well-being.
Join us and discover the magic of Greece with Nefeli Nine—where adventure meets tranquility.
Secure your spot now for an unforgettable experience!
[email protected] | +306974184632
www.nefelinine.com

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Healing spaces
Creating true healing spaces: a guide to transformative wellness environments.
By Magnolia Zuniga

I
n a world filled with constant Why healing spaces matter Enhanced healing: Such spaces support
noise, stress, and distractions, Stress reduction: A well-designed healing healing by promoting relaxation and
the importance of creating space can significantly reduce stress allowing the body’s natural healing
true healing spaces has levels, helping individuals find calm and processes to function optimally.
never been greater. Whether clarity amid chaos. Emotional wellbeing: Healing spaces
you are a yoga teacher, an ayurvedic
practitioner, or someone simply seeking
solace and rejuvenation, creating a space
that nurtures healing and wellbeing
is essential. Here, we will explore the
elements of a healing space, why they
matter and how you can create one that
truly transforms lives.

The importance of healing spaces

Healing spaces are environments
designed to promote physical, mental,
and emotional wellbeing. They provide
a sanctuary where individuals can
disconnect from daily stresses and
reconnect with themselves. True healing
spaces are not just about aesthetics; they
are about creating an atmosphere that
encourages growth, transformation and
peace.

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offer a safe environment for individuals

to process emotions, release tension and
cultivate inner peace.
Community connection: They provide
a communal space for individuals to
gather, share experiences and support one
another in their healing journeys.

Key elements of healing spaces

Creating a healing space involves
considering various elements that
contribute to its effectiveness. Here are
some key components to consider:

Physical environment
Lighting: Natural light creates a warm,
inviting atmosphere. Use soft, adjustable
lighting to mimic natural cycles if natural
light is limited.
Colours: Choose calming colours such as
soft blues, greens and earthy tones that
evoke a sense of peace and serenity.
Sound: Incorporate soothing sounds, as group meditations, sharing circles, or
like gentle music or nature sounds, to workshops. HOW TO CREATE YOUR OWN
enhance relaxation and create a tranquil HEALING SPACE
atmosphere. Emotional safety
Aromatherapy: Use essential oils or Inclusivity: Create an inclusive Set clear intentions: Define the
incense to create a calming olfactory environment where all individuals feel purpose of your healing space and what
experience. Scents like lavender, welcome, respected and valued. you hope to achieve. Consider the needs
chamomile and sandalwood can promote Non-judgemental space: Cultivate of those using the space and how it can
relaxation. a space free from judgement where best support them.
Textures: Incorporate soft, comfortable individuals can express themselves
authentically without fear. Choose the right location: Choose a
textures through rugs, cushions and
Supportive environment: Encourage location that is easily accessible, yet
blankets to create a cosy, welcoming
supportive interactions and provide access offers privacy and tranquility. Depending
environment.
to resources, such as books, workshops, or on your needs and available resources,
consider both indoor and outdoor
Mindful layout professionals who can assist in the healing
options.
Open spaces: Design spaces that process.
encourage movement and flow, avoiding Design with purpose: Integrate the
clutter and obstacles that hinder Thoughtful decoration above elements into your design,
relaxation. Avoid harmful imagery: Be mindful highlighting the details to enhance the
Personal areas: Create personal spaces of the images and symbols you display healing experience.
for reflection, meditation, or quiet in your healing space. Avoid pictures Incorporate personal touches:
contemplation. Include comfortable or representations of known sexual Add personal touches that resonate
seating or meditation cushions. predators or individuals associated with with you and those who will use the
Nature integration: Incorporate natural harm or abuse. Instead, choose art and space. This could include meaningful
elements like plants, water features, or imagery that inspire positivity, healing and art, inspirational quotes, or personal
natural materials to connect individuals empowerment. artefacts.
with the earth and foster a sense of Creating true healing spaces requires
Adapt and evolve: Be open to adapting
grounding. thoughtful consideration of the physical
and evolving your space based on
environment, mindful practices
feedback and changing needs. A healing
Intentional practices and emotional safety. By designing
space should grow and transform
Mindfulness and meditation: Encourage spaces that foster peace, connection,
alongside its users.
mindfulness practices through guided and transformation, we can support
meditations, yoga sessions, or quiet time individuals on their healing journeys and
for reflection. promote holistic wellbeing. Whether you Magnolia Zuniga is a clinical ayurvedic
Personalisation: Allow individuals are creating a healing space for yourself specialist and yoga teacher with 30 years
to personalise their space, whether or others, remember that the intention experience. She is passionate about creating
through personal items, affirmations, or and care you put into the design will authentic healing spaces and integrating
meaningful symbols. profoundly impact those who experience ayurvedic principles into modern living. Visit:
Community rituals: Foster a sense of it. Embrace the power of healing spaces magnoliazuniga.com or her on Instagram
community through shared rituals, such and watch as they transform lives. @magnoliasezso

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Embracing the wisdom of the outdoors: how nature can inspire and
transform your yoga journey. By Barbara Courtille

N
ature has long been a the lessons of nature. This stage signifies
revered teacher, offering a transition from active life to one of
lessons in harmony, contemplation, reflection and spiritual
interconnectedness and focus, often symbolised by a retreat into
resilience. Among its nature.
many manifestations, the natural world Vanaprastha encourages us to seek
stands out as a powerful symbol of life’s wisdom and harmony from the natural
vibrant and intricate balance. world, making it a fitting metaphor for
For those of us who practice and teach integrating natural principles into our yoga
yoga, the lessons gleaned from nature can practice.
deeply enrich our practice and our daily
lives. Here’s how the wisdom of nature can Lessons from Nature
inspire and transform your yoga journey. 1. Harmony and Balance
Nature thrives on an intricate balance,
Vanaprastha: The Forest where every plant, animal and element
Dweller plays a role in sustaining the ecosystem.
In yoga philosophy, life is traditionally This mirrors our quest in yoga to achieve
divided into four stages known as balance in body, mind and spirit. By
ashramas. One of these stages, observing the harmony in nature, we can
Vanaprastha, or ‘the forest dweller’, is learn to cultivate a similar equilibrium
particularly pertinent when considering within ourselves. Let this natural balance

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inspire your yoga practice, encouraging

you to find alignment and peace in every
pose.

2. Interconnectedness
The natural world is a testament to the
concept of interconnectedness, where
every species, no matter how small,
contributes to the whole. This reflects
the yogic principle of interdependence,
reminding us of our connection to each
other and the world around us. Embracing
this understanding can deepen your sense
of community and connection within your
yoga practice and everyday interactions.

3. Strength and Resilience

Consider the resilience of nature’s
flora and fauna. Trees grow tall despite
harsh conditions, plants adapt to their
environment and animals evolve to
survive. This strength and adaptability are
mirrored in our yoga practice, where we
build physical and mental resilience. Draw
inspiration from nature’s ability to endure
and adapt, and let this fortify your practice
and approach to life's challenges.
willingness to adapt to new experiences nature-inspired movements can help you
and challenges. connect more deeply with the rhythms of
4. Adaptability and Growth
the natural world.
Nature is a constantly evolving
environment, with its inhabitants adapting Incorporating the Wisdom of
Nature into Your Yoga Practice 2. Themed Meditations
to changes. This adaptability is a valuable
1. Nature-Inspired Sequences Explore guided meditations that
lesson for yoga practitioners. Embrace the
Craft yoga sequences inspired by the incorporate imagery from nature. Visualise
idea that growth often requires flexibility
natural world. Imagine flowing like water, yourself as part of a vast, interconnected
and openness to change. Allow this
standing strong like trees, or grounding ecosystem, which can foster a sense of
mindset to guide you in your practice,
yourself like the roots of plants. These unity and tranquillity. Let the serene
encouraging personal growth and a
imagery of nature guide you to a deeper
state of inner peace.

3. Outdoor Yoga
Whenever possible, practice yoga
outdoors. The experience of practicing in a
natural setting allows you to engage with
the sensory richness of the environment,
enhancing your practice and reinforcing
the lessons learned from nature. The
sights, sounds, and sensations of the
outdoors can elevate your yoga experience
and deepen your connection with the
natural world.
By embracing the lessons of nature,
you can infuse your yoga practice with a
deeper sense of balance, resilience and
interconnectedness. Let nature’s wisdom
inspire and guide you, helping you find
harmony within yourself and with the
world around you.

Barbara Courtille is a yoga educator, artist

and the author of the book Philosophy on
the Mat. She is currently writing her second
book, Buddhism for Yogis. Find out more at:
barbaracourtille.com

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Yoga for grief

How yoga can be a valuable aid in processing grief. By Erin Burden

A
fter the loss of my Here, I share five ways in which yoga for a polished appearance. Especially
daughter, Dakota, I found has helped me through the never-ending during those raw and vulnerable early
solace and strength journey of grief: days of grieving, my mat became a
in unexpected places haven where my worn-out pyjamas and
– within the gentle 1. Short practices can make a unkempt hair were welcome. Embracing
embrace of yoga. In the midst of dealing big impact the simplicity of this practice allowed me
with overwhelming grief, I discovered In the early days of grappling with the to shed societal expectations and focus
a profound truth: that healing doesn’t void left by Dakota’s passing, I stumbled on the internal journey of healing. Yoga,
always require lengthy commitments. upon a revelation – yoga doesn't demand it seemed, was not concerned with outer
With just 10 minutes lengthy commitments. appearances but with the authenticity
dedicated to my Initially, I dedicated just of showing up, just as I was. The gentle
practice each day, I 10 minutes each day movements — especially finding yin yoga
found a sanctuary to my practice. These — absolutely contributed to my healing.
of self-care and a brief yet intentional Yoga became a balm for my body and soul.
powerful tool for moments became a Yin yoga requires that you get into the
emotional healing. sanctuary of self-care. pose and hold it for an extended time. It
I turned to YouTube, helped me to come to the realisation that
finding 10-minute classes I am going to live with this horrific reality
that allowed me to gently that Dakota has gone, and I have to learn
ease into the practice to live with this huge hole in my chest
and, subsequently, into forever. I learned to be comfortable with
my day. The brevity of these sessions the uncomfortable and yoga helps me with
didn’t diminish their impact; instead, they that and challenges me to further growth.
became a manageable and powerful tool
for emotional healing. I imagined Dakota 3. Yoga community: a source of
there on the mat with me, inside of me, support and compassion
sharing my body and experience, just that Stepping back into public spaces was a
feeling made me keep returning to the daunting task, but the yoga studio proved
mat. I could actually feel her presence to be different. Within the community
with me, and sometimes still do. of yogis and yoginis, I found more than
just classmates — I found empathetic
2. Comfort matters: pyjamas companions in my journey through grief.
are perfect Teachers and fellow practitioners who
with daughter Dakota Yoga, in its essence, transcends the need knew Dakota created an environment of
Erin Burden and (above)

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compassion. Unlike the avoidance often that I found a unique source of relief.
experienced as a grieving parent, here I The practice went beyond the surface,
felt seen and understood, reinforcing the addressing not just physical pain but also
healing power of connection. the profound layers of grief. Unlike fleeting
respites offered by other means, yin yoga
4. Yoga is inclusive of all beliefs, became a consistent source of comfort,
including Christianity providing a sustained avenue for both
An unexpected realisation during this physical and emotional release.
journey was the harmony between yoga
and my Christian beliefs. The concept that In summary, yoga, in its various forms,
we are all energy, a philosophy Dakota emerged as a guiding force in my journey
once shared, dissolved the perceived through grief. Each lesson, from the
conflict. This revelation allowed me to brevity of practice to the inclusivity of the
embrace the inclusive nature of yoga community, became threads interwoven
without compromising my spiritual into a tapestry of healing and resilience.
convictions. Through the lens of yoga, I discovered a
profound connection to Dakota, turning
5. Yin yoga: a powerful tool for a personal practice into a transformative
grief relief journey towards self-discovery and
In the pursuit of solace, conventional acceptance.
methods like painkillers and alcohol fell Grief comes in many forms: divorce,
short. It was through yin yoga, especially loss of a relationship or job, moving
with its focus on the deep fascia tissue, house, immigration just to name a few. I

recommend yin yoga as a healing balm for

any wound. We live in such a fast-paced
yang world, taking time for a yin practice
balances and calms the nervous system.
Life is a strange journey, but can be
joyful. Dakota and I started our yoga
teacher training together. I have finished
it for us and will continue this journey for
the rest of my time here. It is an honour
and a privilege to be able to share my yoga
love, knowing that I started something
with Dakota and have been able to watch
it grow organically. I am so filled with
gratitude.
Dakota was such a beautiful young
woman and I know she is with me on
this journey. I have started running yoga
retreats for grievers around the Day of the
Dead in Mexico. (Think of the Pixar movie,
Coco). We build an altar for our lost loved
ones in the yoga room and do yoga with
them, and have a bit of a party (dancing
included, but no alcohol or drugs). The
first day is on November 1st and is called
Dia de los Angelito, which is to honour the
children who have died. The second day is
November 2nd and is when we celebrate
the adults who have died. To find out more
go to: yogawitherinb.com
I choose to live in the light of Dakota's
life, rather than the shadow of her death.

Find out more about Erin Burden at:

yogawitherinb.com or practice with her
on YouTube @yogawitherinb

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 om lifestyle

eat drink yoga

Healthy eating goodies

Surreal Breakfast Cereals

This start-up health-focused breakfast brand is
reinventing cereals with some great flavours offering
a high protein, no sugar, vegan, gluten-free start
to the day. Tasty flavours include Peanut Butter,
Cookies and Cream, Cinnamon and Caramelised
Biscuit. Best of all they’re massively low in net carbs
compared to most popular breakfast cereals out
there. Available in selected supermarkets including
Holland & Barrett and Sainsbury’s, it’s the sur-real
The Night Drink deal!
A delicious hot chocolate drink from Ten PM packed with a powerful £4.50
blend of vitamins, minerals and adaptogens to help you relax and eatsurreal.co.uk
fall asleep faster and deeper. Made with all-natural ingredients and
flavoured with raw cacao, simply add water or any type of milk (hot or
cold) and incorporate into your evening routine each night to create
a relaxing, tasty and enjoyable bedtime experience. If you struggle
to fall asleep or to stay asleep, this is exactly what you need to foster
calmness in the evening and to promote deep, restorative sleep.
£35
tenpm.co

Trufru Frozen Fruit Snacks

Already a huge hit in the USA, trufru
is now taking the UK by storm.
Made using 100% real fruit, picked
ripe, before being double dipped Fatso Chocolate
in two layers of decadent smooth Feel-good, chunky chocolate from Fatso comes in
chocolate and then hyper chilled fun, unique flavours such as Morn’n Glory (cornflake,
to lock in all the delicious flavour toast & marmalade), Home Run (salted pretzel, whole
and nutrition, it’s the ultimate, almond & honeycomb) and King’s Ransom (Mint,
decadent snack. Launched with Pistachio & Cocoa Nibs). Fatso, and the farm it sources
three flavours: Strawberries in chocolate from in Colombia, are part of the Chocolate
White & Milk Chocolate, Raspberries Dream initiative, which means for every bar you buy,
in White & Dark Chocolate and Piña funds go to life-changing projects such as improving
Colada. Available in Tesco, Waitrose access to education or to safe drinking water in villages.
and Sainsbury’s. Chocolate never tasted so good!
£5 £6.75
trufru.co.uk sofatso.com

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TIPS
• You can leave out the jackfruit
and add a vegan meat alternative
(fried first) for something extra
meaty, if you like.
• Try not to overstir the paella,
as the crust on the base is
the best bit!

Club Med
Wholesome, plant-based Mediterranean-inspired recipes

Vegan Paella
SERVES 4 • 300 g paella rice 3. Add the mushrooms, tomatoes and
PREP TIME 5 MINS • 1 litre vegetable stock jackfruit to the pan along with the rice, stock
COOK TIME 40 MINS • good pinch of saffron threads and saffron. Season to taste with salt and
GLUTEN-FREE NUT-FREE SOY-FREE • salt and freshly ground black pepper pepper.
• 200 g frozen peas 4. Stir everything together to make sure it’s
• 1 onion, chopped • juice of 1 lemon all thoroughly mixed and bring to the boil.
• 1 red (bell) pepper, chopped • handful of parsley, chopped Once boiling, reduce the heat to a simmer
• 1 orange (bell) pepper, chopped • lemon wedges, to serve and cook for 15–20 minutes until the liquid is
• oil, for frying absorbed and the rice is tender.
• 3 garlic cloves, thinly sliced 1. In a large frying pan, fry the onion and 5. Gently add the peas to the top, bedding
• 1 red chilli, thinly sliced peppers in some oil over a medium heat for them in a little to cook in the residual heat.
• 2 teaspoons sweet smoked paprika 5–10 minutes, or until softened. 6. Squeeze over the lemon and sprinkle with
• 200–300g (baby button mushrooms, halved 2. Add the garlic and chilli to the pan and the parsley to finish. Serve with extra lemon
• 4 tomatoes, chopped cook for 1–2 minutes. Add the smoked wedges.
• 400 g tin of jackfruit, drained and roughly paprika and fry for another 1–2 minutes,
chopped into quarters mixing everything together.

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Vegan Homemade Pizza

MAKES 2 LARGE OR 4 SMALL PIZZAS • 400–500g tinned jackfruit, rinsed, drained bowl, cover with a dish towel and leave
PREP TIME 1 HOUR+ and dried to rise for 1 hour, or until doubled in
COOK TIME 10 MINS size. Place the dough in the refrigerator
NUT-FREE SOY-FREE 1. Add the flour to a stand mixer fitted with and leave overnight – this improves the
a dough hook attachment together with elasticity of the dough, making it easier to
• 500 g strong white bread flour, plus extra the salt, yeast and olive oil. (Take care that stretch out.
for dusting the yeast and salt do not mix or touch each 5. Preheat a fan oven to 220°C (475°F).
• 7 g sea salt other, as salt can kill the active 6. Mix all the ingredients for the tomato
• 7 g packet of fast-action dried yeast properties of yeast.) sauce together in a large bowl and set
• 12 ml (2½ teaspoons) olive oil 2. Pour in the measured water and aside.
• 325 ml tepid water start kneading on a slow speed at first 7. Cut the risen dough in half (and half
• polenta (cornmeal), for sprinkling under and slowly increase to a middle speed again if making four pizzas). On a very
the base (halfway). Knead for 5 minutes, or until lightly floured work surface, roll out each
For the tomato sauce base you have a nice elastic dough. piece of dough and stretch until you have
• 400–500g passata (sieved tomatoes) or 3. If you don’t have a stand mixer, you can the desired shape and thickness. Keep
• 400 g (14 oz) tin of chopped tomatoes, make the dough with your hands. Make a playing with the dough to stretch it out,
half the juice drained off circle of the flour mixed with the yeast on a as it will continue to expand as you play
• 1 teaspoon dried Italian herbs or dried clean work surface. Add the oil and salt to with it.
oregano the water and slowly pour into the centre 8. Place each pizza on a large baking sheet
• handful of basil, torn (optional) of the circle at the same time as mixing in (add a sprinkle of polenta to the baking
• sea salt and freshly ground black pepper the flour with your hands to form a dough. sheet first to stop the pizzas sticking), top
For the toppings Once that is done, dust the work surface with the tomato sauce and your desired
• 200 g vegan cheese, grated, or Vegan with flour and knead the dough for about toppings, and bake in the oven for about
Pesto 10 minutes, or until it is elastic. 10 minutes until the base is golden brown
• 200 g shiitake mushrooms or tempeh 4. Form the dough into a ball, place in a and crispy.

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TIPS
• I used vinegar and baking powder as
a substitute for eggs, as well as to help
the cake rise – 1 tablespoon of vinegar
mixed with 1 teaspoon of baking
powder per egg is a good guideline
when converting cake recipes.
• The tip for a fluffy vegan sponge is
not to overmix. As soon as the
mixture comes together, stop! The
more you mix, the more the
gluten in the flour develops and that’s
what will make the cake dense.
• It’s also important to make sure that
all the ingredients are at room
temperature when baking.

Fluffy Lemon Sponge Cake

SERVES 12 1. Preheat a fan oven to turn the cakes out onto
PREP TIME 20 MINS 180°C (400°F). Grease two a wire rack and leave to
COOK TIME 30 MINS 20 cm (8 in) cake tins (pans) completely cool until ready
and line the bases with to ice (frost).
• 150 ml vegetable oil, plus baking parchment. 5. To make the buttercream,
extra for greasing 2. Sift the flour into a large sift half of the icing sugar
• 400 g selfraising (self- bowl and add the sugar and into a bowl, add the butter
rising) flour baking powder. Add the or margarine, and beat with
• 300 g golden caster water, vanilla and lemon a whisk until light and fluffy.
(superfine) sugar zest and whisk by hand Whisk in the remaining icing
• 1½ teaspoons baking until combined, taking care sugar, the lemon zest and
powder not to overmix; tiny lumps juice, and the milk.
• 250 ml water are fine. 6. Spread some of the
• 1 teaspoon vanilla extract 3. Divide the batter evenly buttercream onto one
• zest of 1½ lemons between the prepared cake of the cake halves, then
For the lemon buttercream tins and bake in the oven for sandwich both cake halves
• 300 g icing (powdered) 30 minutes, or until cooked. together. Use the remaining
sugar Check by inserting a skewer buttercream to decorate
• 200 g vegan butter or into the centre of the cakes the cake, then add an extra
All recipes courtesy of Make
margarine and if it comes out clean, sprinkling of lemon zest.
it Vegan by Madeleine
• zest and juice of 1 lemon they are done.
Olivia (Hardie Grant, £25)
• 1–2 tablespoons non-dairy 4. Leave to cool in the tins
Photography: Clare Winfield
milk for 5 minutes, then carefully
& Ali Green

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Autumn
superfoods
Balancing hormones naturally: Autumn superfoods for men and women.
By Dr Haleema Sheikh

H
ormones are our body’s communication Nature’s harvest
messengers. They are chemicals that are Mother Nature provides us with a multitude of superfoods with a
released by one organ/tissue that are carried in rich array of colours and tastes during the autumn harvest time. The
the blood and impact another organ/tissue and different colours contain different phytonutrients with a variety of
thus coordinate different functions in our body. beneficial effects which improve our gut bug diversity and thus our
Hormones are key to optimal communication within our body; if overall resilience and wellbeing. Incorporating some of these into
our hormones are unbalanced, we feel imbalanced. our diets can significantly support and balance hormones naturally.
Lifestyle is fundamental to optimal hormonal balance. The These superfoods contain an impressive collection of antioxidant
environment we bathe our genes in impacts which genes are and anti-inflammatory compounds which help support our
switched on and off, in turn, affecting hormone production, reproductive organs where a huge amount of energy is needed.
transport, sensitivity and detoxification. This is to produce reproductive hormones; for women to release
The gut microbiome, the beneficial bacteria which live in our an egg monthly from their ovaries during their reproductive years
large intestines, modulate and impact our hormonal balance. Thus, and for men for the testes to produce sperm. The ovaries are very
supporting a healthy balance of bacteria with our nutrition choices is susceptible to toxins and oxidative damage, for example, cigarette
an integral pillar of hormonal health. smoke. The gut microbiome has the capacity to help support and
protect our vital organs from damage. Sperm counts and motility can
also be improved with supporting antioxidant capacity to neutralise
damaging reactive oxygen species.
The autumnal superfoods below are great options to focus on:

Pumpkin seeds: a classic autumn superfood. They are overflowing

with antioxidants, magnesium, zinc and healthy fats that protect
cells against damage. Zinc is crucial for hormone production and
balance, particularly testosterone and in women supports ovulation.

Apples: a popular harvest favourite and packed with vitamin C,

which is essential in the production of progesterone, the hormone
responsible for reducing depression and anxiety. Apples are host to a
powerful antioxidant called quercetin, which can assist in increasing
the antioxidant capacity of the ovaries.

Beetroot: known for its earthy flavour and aroma. Beets bring a
pop of colour to our plates and are packed with vitamins, minerals,
and plant compounds with beneficial medicinal properties. The
antioxidant properties of betalains in beets may help combat
oxidative stress, which can disrupt hormonal balance. Beetroot also
improves blood flow and supports detoxification processes in the
liver, which is crucial for hormone metabolism.

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 nutrition zone

it amazing for both hormone balance and enhancing fertility: anti-

inflammatory, antioxidant and supportive of liver detoxification.
Excess oestrogen can lead to hormone imbalance and symptoms
like PMS, heavy and painful periods and weight gain. Turmeric,
which contains curcumin, can have a positive impact on hormone
detoxification. In addition, it helps women manage symptoms
of menopause such as hot flushes and joint pain given its anti-
inflammatory properties.

Cranberries: a rich source of several vitamins and minerals,

especially vitamin C. Antioxidants help protect hormone-producing
cells from oxidative damage. Cranberries are also known to support
urinary tract health, which is important for overall hormonal
balance.

Always remember, we are a part of nature, not separate from it.

When we are more in tune with the cycles and rhythms of nature,
we can improve our overall health and wellbeing. Autumn is a time
when nature starts to slow down and prepare for rest after a rich and
productive harvest. We can certainly avail the gifts of richly-coloured
autumnal superfoods into our diet and take advantage of the host of
its benefits for our hormonal health.

Brussel sprouts: a traditional favourite and rich in vitamins C and Dr Haleema Sheikh is a specialist in integrative women's health
K, folate and fibre. Like other cruciferous vegetables they contain and bioidentical hormone balancing for the Marion Gluck Clinic
indole-3-carbinol, a compound that supports oestrogen metabolism (mariongluckclinic.com)
and optimal detoxification in the liver. This is helpful to balance
oestrogen which can cause problematic menstrual symptoms when
it is in excess and unbalanced.

Sweet potatoes: with their vibrant orange flesh, sweet potatoes

are high in beta-carotene, fibre and complex carbohydrates, which
do not spike sugar like white potatoes. Beta-carotene supports
thyroid health and helps regulate menstrual cycles. The fibre content
aids in stabilising blood sugar levels, which is key for balancing
insulin and cortisol.

Pomegranate: with its jewel-like arils bursting with flavour,

pomegranate is not only delicious but also offers numerous health
benefits, including support for hormonal balance. It is rich in
antioxidants, particularly punicalagins and anthocyanins which can
help combat oxidative stress and inflammation, both of which can
disrupt hormonal equilibrium. One study found that pomegranate
extract supplementation positively influenced testosterone levels in
men, potentially enhancing overall hormonal balance.

Walnuts: an excellent source of anti-inflammatory omega-3 fatty

acids, antioxidants and magnesium. Omega 3 oils are incorporated
into the cell membranes, in which hormone receptors sit; improving
the fluidity and functioning of the membrane impacts hormonal
communication and action.

Tumeric: a wonderful warming spice definitely worth incorporating

into your autumnal kitchen. It has three key properties which make

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Meditation for good

GUT HEALTH
Better mental health for better gut health: the power of meditation.
By Kristen Fincham

D
oes yoga class sometimes spark a bit of panic The benefits of meditation for gut health
that tingles in your tummy? Are you worried your Meditation offers profound benefits for both the body and mind.
stomach problems like diarrhoea, gas, cramping, Incorporating even a few minutes of daily meditation can have a
or constipation might cause you to make a sudden significant impact on your gut health. Here’s why:
jolt for the bathroom? We’ve probably all been
there at least once, but if this is an ongoing problem, it’s time to Reduction of Intestinal Inflammation and Permeability
soothe your insides with a science-backed method — meditation. Studies have shown that meditation can reduce markers
Of course yoga is fantastic for gut health! But, just because you’re of inflammation in the body, including in the gut. Chronic
a yoga fanatic, doesn’t mean meditation should be left out of your inflammation in the intestines is a common issue in many GI
daily routine. Meditation is scientifically proven to improve gut disorders. By reducing stress through meditation, you can
health and can relieve some of the pre-class panic that you might decrease intestinal inflammation and improve the gut barrier
experience a digestive flare-up mid Scorpion pose. function, which prevents harmful substances from leaking into
the bloodstream. A condition often called ‘leaky gut’.
The gut-brain connection
The gut-brain connection is a bit of a buzzword these days, but Increase in Beneficial Gut Bacteria
with good reason! The gut and brain are intimately connected. Research has indicated that meditation can positively affect
Some (including myself) call the gut the second brain. If you just the composition of the gut microbiome. One study found that
think about food, our brain signals to our gut to start secreting individuals who practiced meditation regularly had higher levels
digestive enzymes. Do you feel ‘sick to your stomach’ if you have of beneficial gut bacteria compared to non-meditators. These
a stressful event coming up? These are signs of the gut-brain beneficial microbes play a crucial role in digestion, nutrient
connection. The relationship goes much deeper, but you get the absorption and immune function.
point. Your brain health and your gut health go hand in hand. If
you’re highly stressed or suffer from anxiety, your gut health is Production of Anti-Inflammatory Molecules
suffering as well. Meditation has been linked to the increased production of

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Enhanced Gut-Brain Communication

Regular meditation strengthens the connection between the gut
and the brain. This improved communication can help regulate
digestive processes more effectively, reducing symptoms like
bloating, constipation and diarrhoea. A well-functioning gut-brain
axis is crucial for overall digestive health.

Incorporating Meditation into Your Routine

You don’t need to become a monk to reap the benefits. Start
with just five minutes a day and work your way up. Here’s how to
incorporate meditation into your daily routine:

Use Meditation Apps or Free Videos: Beginners can benefit from

guided sessions available on free apps or free videos that teach
you meditation techniques.
Find Quiet Moments: Meditation can be done anywhere —
before heading into work, during a lunch break, or even while
commuting by train or bus. The key is consistency.
Savasana Anyone?: You’re already lying there. Take advantage of
this pose for a minimum of five minutes and work your way up to
more.
Set a Timer: Simply sitting quietly with your eyes closed for
a set period can be highly beneficial. Gradually increase your
meditation time as you become more comfortable.
In summary, by addressing mental stress through meditation,
anti-inflammatory molecules. These molecules help counteract you can significantly improve your gut health. Regular practice
inflammation in the gut, promoting a healthier environment can reduce inflammation, enhance beneficial gut bacteria, and
for beneficial bacteria to thrive. This balance is essential for improve overall digestive function. Remember, even small steps
maintaining overall gut health and reducing digestive symptoms. towards meditation can lead to substantial improvements in your
wellbeing. Prioritise your mental and gut health by incorporating
Stress Reduction and Improved Mental Health meditation into your daily routine.
Remember the gut-brain connection? Stress and anxiety can
exacerbate GI symptoms. Reducing stress through meditation can Dr Kristen Fincham is a pharmacist and gut health coach and
lead to significant improvements in digestive health. Meditation the author of the book, Guide Your Gut: 5 Simple Steps To Heal
promotes relaxation and helps regulate the body's stress Your Microbiome And Improve Symptoms of Crohn’s, Ulcerative
response, thereby reducing the frequency and severity of stress- Colitis and IBS. Connect with her on IG @MedFreePharmD or visit:
related digestive issues. MedFreePharmD.com

Meditation can be done

anywhere — before heading into
work, during a lunch break, or
even while commuting by train or
bus. The key is consistency.

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 Adaptogenics Special Report

The gunas of nature

Insight into the functioning of our mind and the significance of sattva.
By Swami Durgananda

T
he Sanskrit term ‘guna’ is usually calmly and full of energy, fast but with control — that is what we
translated as ’quality.‘ The three mean by sattvic.
gunas — sattva, rajas, and tamas Sattva when taking food means to eat unhurriedly and with
— represent the characteristic pleasure, enjoying the taste and not to wolf down the food
parts and the substance at the basis of thoughtlessly. Sattvic means to continue a conversation calmly
nature, prakriti. To attain liberation, we during a heated discussion; sattvic is the reaction of a surgeon who
must transcend them as they are forms of suddenly faces an unforeseen complication during an operation and
avidya, ignorance. The gunas are the basis reacts with control.
for identification with body and mind. The principle applies to all ways of life. It also means to keep a
The person who has left behind the three sense of perspective and to remain calm, to approach something
gunas is free from birth and death, decay and pain, and will attain thoughtfully and to concern oneself with it until the matter is
self-knowledge. completed; it is this method which distinguishes a successful person.
The gunas manifest as sattva, rajas and tamas. Sattva represents Articles on the qualities of rajas and tamas will
purity, cleanliness, crystal, white. If a person is dominated by be published in the January and April issues of Om
sattva, he or she exudes the light of wisdom and the power of Yoga Magazine.
discrimination. Pure and elevating thoughts and pure understanding
are dominant in the mind of the person who turns away from Swami Durgananda, Yoga Acharya, is director of the
sensual pleasures and toward knowledge. European Sivananda Yoga Vedanta Centres. Her
However, it is possible to identify so strongly with sattva that practical and intuitive style of teaching is the result
attachment develops. At this point the sattvic person enjoys her or of intensive practice and over 50 years of teaching
his own superiority and boasts about it. experience. She is the author of a commentary on
For our spiritual development, it is most important to cultivate the Yoga Sutras of Patanjali and The Inner Path.
sattva in the overall thought pattern. Take for example driving a car: Contact: [email protected]

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 Adaptogenics Special Report

Organic India’s farm, Lucknow, India

Queen of Herbs
It is for good reason that Tulsi, commonly known as Holy
Basil in the West, is known as the queen of the herbs
By Pauline Carpino

T
ulasī or Tulsi, most commonly use of healing herbs. Ocimum Sanctum, by
known as Holy Basil in the West, its botanical name, is a variety of basil with
is observed as sacred in India and incredible medicinal properties, a powerful
has several purposes. Found in adaptogenic herb that strengthens the
homes and temples all around the country, immune system and relieves chronic stress.
it is revered by a number of religions and Its natural antidepressant and anti-
trusted to bring health and protection by anxiety properties make it a valuable
purifying the air around it and to attract ally to cope with physical and emotional
divine energies. stress in this alienating, fast-paced, driven
The dried stems and roots are turned modern society.
into round beads to create malas designed Furthermore, it is used to treat
to be used for prayers, meditation and ailments such as respiratory disorders,
mantra chanting. They are also believed fever, inflammation, and more. It comes
to protect from negative energies and under different forms and shapes: herbal
promote overall health when worn or infusion, capsules and powder. In India,
displayed in the house. the fresh leaves are also chewed and
Tulasī is regarded as Sattvic, which is consumed directly from the plant, often
considered to be the purest form of energy, daily.
and is widely used in Ayurveda, India’s Ayurveda is a Sanskrit word that can be
5,000-year-old traditional medical system translated into "The Science of Life" and
in which most treatments are based on the from its perspective, each person has a
unique constitution and can experience
the same ‘dis-ease’ in a different way and
with varying symptoms. It is advisable
to consult an Ayurvedic professional to
ensure the suitable treatment and dosage
is being administered and avoid self-
medicating without sufficient knowledge.

Pauline Carpino practices various alternative

therapies, teaches in the mental health
sector and runs her own private retreats and
Organic India’s farm, Lucknow, India workshops. Visit: ajna-ayurveda.co.uk
 om family

Barefoot walking
The universal anti-inflammatory remedy for everyone,
barefoot walking is a great and fun way to boost the mood
and health of all the family. By Becky Duncan

Reconnecting with the Earth's rhythms

Walking barefoot is an often overlooked but profoundly enriching
experience. It’s not just about the fun and joy of stepping into
squishy mud or feeling the different temperatures of the ground
beneath your feet. It’s a practice that can bring us closer to the
natural world and offer numerous health benefits.

The science of grounding

Grounding, also known as earthing, is the practice of making
direct physical contact with the earth’s surface and therefore
the natural electric charge of the earth (electrons). This can be
as simple as walking barefoot on grass, sand or soil. One of the
fascinating aspects of grounding is its connection to the Earth's
natural electrical charge.
At the heart of this concept is the Schumann resonance, the
natural electromagnetic frequency of the Earth. Often referred to
as the ‘heartbeat of the earth’, and electromagnetic ‘vibration’,
the Schumann resonance is an ultra-low frequency (7.83 Hz) in
the atmosphere as well as a humming of the energetic surface of

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the earth. decrease inflammation in the body, which is a root cause of many
These vibrations have a calming effect on our bodies. chronic diseases.
An article found in Bomedical Journal states: The Schumann
resonances are not uniform but vary from moment to moment in 2. Decreased chronic stress: Direct contact with the Earth's
a rhythm that affects the motion of the electrons in the surface surface can help reduce chronic stress levels by balancing the
of the earth. Thus the earth’s ground is electronically active and body’s stress hormones.
dynamic.
This electron-rich emission is thought to serve as a powerhouse 3. Pain reduction: Many individuals report significant pain relief
of antioxidants, neutralising free radicals in the body. when regularly engaging in grounding practices.

Health benefits supported by science 4. Improved heart rate variability (HRV): HRV is an indicator
Recent studies published in Biomedical Journal by Dr Stephen of the autonomic nervous system's health and adaptability.
Sinatra called ‘Grounding – The Universal Anti-Inflammatory Grounding has been found to have a positive impact on HRV,
Remedy’ highlighted several health benefits associated with promoting better overall cardiovascular health.
grounding. They include:
As humans, we are vastly composed of space and vibrations. Our
1. Reduced inflammation: Grounding has been shown to bodies function through a complex network of electrical signals,
and reconnecting with the Earth's natural charge can help realign
these signals, promoting overall health and wellbeing.

Feeling alive and connected

On a personal level, walking barefoot is so much fun and can be a
deeply invigorating experience. My feet are left feeling alive and
tingly, like they’ve been dipped in a minty, fizzy drink! This feeling
of aliveness is not just physical; it resonates deeply with our sense
of being.
There’s something so magical about being submerged in
nature ‘fully’ down to earth in every sense, connecting to the soil,
grass, slugs and all. It’s a simple yet profound way to enhance
our health, reduce stress and feel more connected to the world
around us.
So, kick off your shoes, step outside, and let the Earth
rejuvenate your body and soul.

Becky Duncan is a yoga teacher and breath coach at Chanting

Stork Yoga (chantingstorkyoga.com). Connect on Instagram
@chantingstorkyoga

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The singing
YOGINI
From the stage to the mat: Emily Gervers
shares her journey from professional
singer to trained yoga instructor

A
fter 20 years touring the world as a professional
vocalist, experienced live performer Emily Gervers
made a decision that would change her life. Here,
she explains in her own words how yoga rekindled
the magical feelings of simplicity, joy and ease:
“I took a breath, and I started to sing. The lights on me were so
bright, and the audience eagerly took in each note, the music of
their heroes swirling around them. I could hear my own voice in
my head, rising and soaring, controlled and passionate, gentle enough to have a touring career spanning 20 years, I had plenty
but strong, and I could feel my ribcage moving as I breathed, as of time to try and figure this out. A lot of artists tend to be highly
my fingers ran across the piano keys as if on automatic pilot. My sensitive, emotional people, with a penchant for people-pleasing,
heart was beating loudly in my chest, my palms were sweating, and I am no different. At 21, I graduated with a music degree and
my legs were trembling, but in that moment, nothing else quickly joined a band looking for backing vocalists. I gained so
mattered except the song, and my voice saved me. Every time. much from being in such a fast-paced environment, becoming
Since I was a little girl, my voice has been my safe place, my adaptable and professional, and learned to stand on my own two
freedom, my way of expressing myself to the world and as a self- feet. I learned never to try and pour from a boiling kettle whilst
conscious and shy child with physical imbalances and anxiety, the tour bus was moving above 80 miles an hour, and how to
it allowed me to feel grounded and reassured. I often struggled sleep amongst 10 chronic snorers. But I also learned about stage
to be still, and even on stage throughout my career I would fright, the effects of constant anxiety and fatigue, pressure and
constantly move to the music, shifting my weight from foot to vulnerability. I became a rounded person as well as a versatile
foot, unsure what to do with my limbs; but when I was singing, performer, but it came at a price — and that’s when yoga really
I had a purpose, and I wished for everyone listening to feel came into my life.
something. If people cried, all the better.
I’m sure I’m not alone as a performer in craving connection,
“Performance is a full-body experience. Even
not just with those who come to see you, but also with yourself. if you feel unaware of what you’re doing at
A long-standing career on the road, whether you’re an artist, a the time, you are using every available cell in
technician or anyone else behind the scenes, can be brutally
taxing. In being around others 24 hours a day on a tour, you are
your body to breathe, move, control
automatically giving away a part of yourself in order to be able and express yourself.”
to function on a daily basis; the practices of tolerance, patience,
gratitude, kindness, generosity of spirit and understanding are For those who know, I think they would agree that performance
not merely suggested but expected. You are a team player, and is a full-body experience. Even if you feel unaware of what you’re
everyone replicates their individual role every day, without doing at the time, you are using every available cell in your
exception. As humans, unique and flawed, it can be hard to body to breathe, move, control and express yourself, for others
sustain such an existence, and you can feel the effects of it on to respond to. Your mind is constantly busy, and even though
every level. You can become disconnected, withdrawn and feel as your soul is being nourished through the act of sharing what you
if you are giving too much of yourself away. love, you are giving a lot. You feel a real responsibility to exceed
So how do you combat these feelings? Well, as a singer lucky both your own and other people’s expectations. Do better. Keep

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pushing. Go the extra mile. Find the energy. Be grateful. What is My body and mind thanked me for these moments, and it
fascinating to me about yoga is that the roots feel the same — became a routine. Whatever the time of day I managed to get
every system is connected and working together — but unlike to my mat, I could find space from the craziness and recalibrate
performance, it allows for space in the mind rather than taking it my nervous system. Living in a bubble on the road can feel like
away, and it gives you permission to receive. It brings balance. a small existence, but yoga helped me to open it up again; it
After the show finished each night, I would go back to my reminded me that there is always more to be found, and gave
dressing room, which was often shared with others, and find a my entire being something it was craving: simplicity. It also
space for my mat. I would then lie down, and do a short body helped me to battle perfectionism, and to begin to trust that my
scan, allowing everything to settle in my bones; the adrenaline, body could support not only my voice, but my entire being, with
the exertion and often the exhaustion. I would then find my breath, consistency and curiosity.
breath and do a yoga practice. It would be different each time, When the pandemic arrived, I was 10 days into a UK tour with
depending on how I was feeling, and what I could sense my body Rumours of Fleetwood Mac (I was performing as the legendary
needed, but I would always finish with either legs up the wall Christine McVie), and we suddenly found ourselves at home, on
pose or savasana (corpse pose) to calm down and prepare for an enforced break from the road. Whilst this was far from ideal, I
rest. was surprised to find that my overriding feeling was one of relief,

“What is fascinating to me about yoga is that

the roots feel the same — every system is
connected and working together — but unlike
performance, it allows for space in the mind
rather than taking it away, and it gives you
permission to receive. It brings balance.”

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and I slowly began to regain some of the parts I believed had been came back to yoga to find space. After a period of rest, I decided
lost over the years, or buried along the way. I was burned out, and that in order to get back to what I craved — simplicity, joy, ease
feeling trapped. I had lost some of the love I had for music, the — I needed to explore yoga more deeply, so I booked my training
energy and the joy. I needed to allow myself time to heal. and completed it in 2023. I’m so glad I did.
Like many people, I looked for classes online, and began to Yoga, much like performance, challenges every part of your
build on my home practice. I went back on the road in 2021, being simultaneously; it encourages you to feel, to sit with what’s
thinking it would feel fresh, but it was hard, and I asked myself, there, to move through difficulties and blockages, to increase
what could I possibly do instead? It was so familiar, but was your awareness, and to accept where you are. Through my
no longer comfortable. I felt anxious, drained and depressed. I years as a performer, it turned out I had gained unexpectedly
loved the singing element, but I was overwhelmed. Devastated transferable skills. A quiet confidence, as an anxious person who
that something I loved so much was causing me pain, I made the had overcome obstacles in order to thrive, which makes me a
tough decision to step off the road in 2022, and the separation gentle but encouraging teacher; an engaging voice, with an ability
from what I knew triggered a type of grieving process. My body’s to guide, and to use to express the importance of the breath; and
responses were intense, and I felt like I had lost my identity, so I a warm and comforting presence, that according to my students
sets people at ease, and allows them to relax. I am giving to
others, but just in a slightly different way, and I’m constantly
learning.
I hope to help people to find their voice, by unlocking their own
potential for healing and creativity, and embodying their whole
being. I hope to show that by unlearning and releasing some of
the unconscious patterns that we hold, it is possible to achieve
more peace, joy and clarity. I would love to run events and host
retreats, to share my passions for music and movement, and to
encourage people to strengthen their own connections, with
others and with themselves.
I will always have my own physical limitations, and I will always
Photos: Ed Fielding Photography @edfielding; Hannah Cahill Photography

be a singer, but now I am also proud to call myself a yogi. As the

word yoga means ‘union’, this isn’t a separate path, but rather
@hannahcahill_photography; Isabella Rubin @theportfoliopeople

a widening of the path I was already on; combining everything I

have experienced so far. It has allowed me to accept myself as I
am. Encouraging movement for others, and using the voice as a
natural healing tool, is bringing back the immediacy and beauty
of music to my heart, and gives my work a uniqueness that I
would never have explored if it hadn’t been for my performance
experience. Seeing people being present in class, and giving
themselves the chance simply to ‘be’ in a world full of chaos, is
a familiar and inspiring thing, and I am often taken back briefly
to the stage in my mind, watching those smiling faces and being
lifted by their combined energy. I feel connected again.
So, when everyone is lying down, eyes closed, I take a breath…
and I start to sing.”

Connect with Emily Gervers on Instagram @vybevoiceandyoga

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 OM Christmas Gift Guide 2024

Christmas
Gift Guide
2024
32-pages of ethical, yoga-friendly gift ideas

Earth’s Secret’s Sleep Bundle

Sleep is a health superpower! Elevate your evenings with these goodies from
Earth’s Secret. Dream Sleep Mask (£29.99) is designed with breathable, cooling
fabric to ensure a comfortable fit all night long. Made from memory foam and
skin-breathable fibre, it fits
snugly and is 100% blackout.
Block out noise too with the
Mute Earplugs (£19.99), which
are re-usable, hypoallergenic
and designed for ultimate
comfort. Sleep Saffron Complex
(£35 for 60 capsules) will help
you fall asleep easier and
quicker, waking up ready for the
day bright and early.
earthsecret.com

Chandrika Thomas Perfumes

Sublime perfumes and fragrances by Chandrika Thomas.
All scents are meticulously blended with complex
layers and delicate intensity from the finest botanical
ingredients and smell heavenly. Indulge in a sensory
exploration, with choices available for both men and
women. Order the Discovery Set to explore them all!
£48 (Discovery Set)
chandrikathomas.co.uk

Spa Ceylon Ayurveda Sets

De-Stress Wellness Trio (£15): a trio of comforting, harmonising
natural formulas infused with powerful
Ayurveda wonder herbs and potent
essential oils to soothe and de-stress body
and mind. Includes De-Stress Relaxing
Body Cleanser (30ml), Harmonising
Essence Mist (20ml) and Harmonising
Balm (8g). Sleep Intense Discovery Set
(£25): to pacify the senses and promote
restful sleep. Set includes: Sleep Intense
- Dream Essence Mist x 1, Sleep Intense
- Relaxing Body Cleanser 50ml x 1, Sleep
Intense - Soothing Body Elixir 50ml x 1,
Sleep Intense - Dream Balm x 1
spaceylon.co.uk

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 OM Christmas Gift Guide 2024

Skär Organics Organic

Orange + Spice Candle
Turn your home yoga space into a sanctuary with this
beautiful autumnal aromatherapy candle from Skär Organics.
Handmade in Yorkshire, a region steeped in Old Norse heritage
(the name 'Skär' means clean, pure, and bright), it’s the only
100% certified organic winter candle made in the UK with
organic essential oils and organic wax. Contains top note
of orange sweet, middle note of cinnamon, and base with
frankincense and clove. Pure indulgence.
£40
skarorganics.com

Keen Howser Slippers

Give your feet a little cuddle as the weather draws in with these
gorgeous slippers that are perfect either indoors or outdoors.
Available in a variety of colours and styles, they’re great for pre-yoga
or post-yoga, just slip them on/off before/after your practice to show
your feet some extra love. Effortless styling that works whether
slipping out to your Vinyasa class or heading out with the hound on
walkies around the block, this versatile hybrid allows you to slip into
the comfort of home wherever you roam.
From £65
The Non-Alcoholic Treat Hamper
The ultimate gift for foodies! This Christmas hamper selection from
keenfootwear.co.uk
Fattoria La Vialla, an amazing, organic farm in Tuscany, would be an
extra-special choice for all vegans. It’s packed with authentic Tuscan
treats including pastas, sauces, antipasti, olive oil, sweet treats and
sparkling grape juice. Visit the website to order or create your own
hamper selection. If you can’t make it to Italy this Christmas, this is
the next best thing!
£40.80
lavialla.com/en-GB

Give Yourself Kindness Journal

Feel empowered and supported to flow
through life's challenges with the Give Yourself
Kindness journal, the expert-backed toolkit
that has been used and recommended by
therapists in the UK, USA and Canada. Find
calm, feel better, sleep deeper and bounce back
from challenges quicker with the support of a
journal rooted in self-compassion.
A thoughtful gift for a loved one, each journal
comes wrapped in bespoke tissue paper and
you can add a free handwritten gift message
which will be handwritten.
£28.95
giveyourselfkindness.com

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 OM Christmas Gift Guide 2024

Great Yoga Reads

Amazing yoga reads and other gifts from
Watkins Publishing

Chakra Meditations by Swami

Saradananda - £15.99
This vibrant deck includes 49 meditation cards
that offer a range of ways to meditate on and
tune into the seven main chakras. Restoring
balance and optimal wellbeing, Swami
Saradanada skillfully guides readers in how to
harness the power of their own subtle energy.
An invaluable companion for anyone seeking Danielle Collins’ Face
to tap into their full energetic potential. Yoga and Face Yoga
Journal
Discover the power of
Mudras for Modern Life by Swami innovative face exercises
Saradananda - £12.99 to improve wellbeing in body and mind, give
Discover how to integrate more than you younger-looking skin and feel glowing
60 mudras into your daily life, yoga and and gorgeous, whatever your age. Danielle
meditation practice for increased vitality and Collins’ Face Yoga is a revolutionary new
inner peace. Each mudra is enhanced with an programme to help you achieve healthier,
accompanying chant, meditation, pranayama, firmer, glowing skin in just 5 minutes a day.
asana, visualisation, or personal report about Danielle Collins’ Face Yoga - £10.99
the mudra’s benefits. Embrace the health- Danielle Collins’ Face Yoga Journal - £14.99
enhancing art of mudras!

Total Yoga for You by Tara Fraser -

The Power of Breath by Swami £10.99
Saradananda - £12.99 The complete practical guide to yoga at
The simple act of breathing is often home. Develop a personalised yoga practice
overlooked, even by those who practice yoga, following detailed descriptions of how to
but this is the body's most fundamental work safely and progressively with the
physical process. Join renowned yoga and postures and breathing exercises of hatha
meditation teacher Swami Saradananda as yoga. With step-by-step photography that
she expertly shows you how to enhance your guides you through asanas and sequences,
life through the power of breath, making there are encouraging adaptations for
Pranayama accessible to everyone. beginners and experts alike.

For more information visit: watkinspublishing.com

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 OM Christmas Gift Guide 2024

Christmas fun for kids

The real spirit of Christmas: giving and receiving.
By Gopala Amir Yaffa

F
or adults, Christmas is defined by what do you like receiving? This is a great
giving…but for children, it is about opportunity to learn more about each other.
receiving. Both are ways to show love
and appreciation. The present of the present
For me, giving and receiving are like the We always inhale here and now, and always
breath of the universe; we inhale air with exhale here and now. So sit tall and start
oxygen and exhale air with more carbon breathing deeply. Try to feel how with
dioxide. The trees inhale this CO2 rich air your breath you connect to your family,
and exhale more oxygen for us. With each your friends, the animals, the trees and
breath, we are connected to this bigger the whole universe. We and all the other
whole. animals inhale the same air and exhale
So we give and receive even when we more carbon dioxide; the flowers, grass
are not aware of it, but how much more and trees breathe in carbon dioxide and
powerful can it be if we do it consciously? in return exhale more oxygen. We are all
Here are some ideas to help children do just interconnected through our breath.
that:
After a minute or two
Discussion in sole mates In a circle, we pass a beautiful wrapped gift
While sitting in a circle in ‘sole mates’ (each around. Inhale deeply when you receive the
participant giving their right foot for their gift from the friend on your left and exhale
neighbour on their right to be massaged; completely when you give the gift to the
switch sides halfway), each answers this friend on your right. Pass around the circle
question: What do you like giving and a few times.

Yoga present chain

Standing in a line, pass the present down
the line while in yoga poses. The first person
in the line chooses the pose and passes
it down the line with the present. After
receiving the present and doing the pose,
the last person in the line walks with the
present to the front of the line and chooses
the next pose to pass with the present.

Gopala Amir Yaffa is co-founder & wizard at

Rainbow Yoga (RainbowYogaTraining.com)
 OM Christmas Gift Guide 2024

Yoga Messages &

Visualisations book
by Dawn Boulanoff

D
awn Boulanoff started yoga in the 1980s and was soon settings. The book is
hooked. Qualifying with the British Wheel of Yoga in the easy to read, you can
1990s in Hatha, and moving on to therapy yoga for women’s carry it in your bag, take
health, she began to teach in gyms, church halls and then it on retreats, use it in
progressed to NHS settings, supporting patients on their cancer classes, or have as a
journey through gentle asana and visualisations. handbook.
Last September, a student commented “It took hard work
that she had acquired so much to get to the stage
knowledge over the years that of publication,” she
she should write a book — so admits, but the journey
she did. The idea for Yoga was worth it.
Messages and Visualisations “I love the book!
was born. Of course I wrote it…
It has since received but if only one person
positive feedback from reads this book and
the yoga community, gains the knowledge I
containing poems that are would be eternally happy.”
easy to read and carrying
the classical meanings of Yoga Messages & Visualisations: Poetry by Dawn Boulanoff is
yoga, with visualisations that available through Amazon, Waterstones and the publisher,
are tried and tested in numerous ShieldCrest

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 OM Christmas Gift Guide 2024

Full Power Cacao Because every ‘OM’ needs an ‘OOOH’

F
ull Power Cacao knows that how you start your day says a
lot about how you’re living your life. For the Full Power Cacao
team, it’s not just about waking up — it’s about getting up and
cracking on with purpose, intention and a connection to your heart.
That’s where cacao comes in to open the heart and give us all those
super food benefits and a deeper level of bliss.
The journey began with founder, Liam Browne. He’s a yoga
teacher and healer who’s determined to uplift and empower others.
In 2012, he took a trip to Guatemala and discovered the magic of
cacao. That trip changed everything, and for the past 12 years, he’s
been working his socks off to bring the love and healing
power of cacao to people all over the UK.
Full Power ceremonial grade cacao isn’t just a product, it’s a
sacred gift. It’s sourced from the Sur Del Lago region of Venezuela,
from 2,500 family farmers who pour their heart and soul into every
bean. And it’s the best Ceremonial Grade Criollo cacao: organic, non-
GMO, halal, and vegan.
Every time you have a brew of Full Power, you’re not just getting a
tasty drink, you’re tapping into ancient wisdom. The Maya believed
cacao was a gift from the gods, and that spirit is kept alive by
preserving all the good stuff in the cacao. When you drink it, you feel
the difference: the heart expands love to the whole body and the
crown chakra becomes activated with an uplifting high that connects
you to your inner self and the world around you.But it’s not just
“Whenever the balance between humans and about what’s in your cup. Full Power is looking after the communities
nature becomes threatened, Cacao comes it works with. Through a partnership with the Plan Más Cacao
project, it makes sure all cacao is sustainably sourced, and that the
from the rainforest to open people’s hearts and farmers who grow it are treated right. It’s cacao with a conscience.
return us all to harmony.” In 2024, Full Power appeared on the BBC’s Dragons’ Den and
Full Power Cacao bagged investment from Gary Neville, Steven Bartlett and Peter
Jones. It’s helping to bring the healing power of cacao to even more
people. There’s a bold mission: to replace coffee as the daily ritual of
choice by 2032, offering a healthier, more mindful alternative that’s
good for your mind, body and soul. And for the team at Full Power,
it’s about spreading love, healing and unity. The company wants to
inspire change, one brew at a time. So, if you’re ready to live life to
the fullest, join the movement — don’t be half power when you can
be Full Power.

Try the Full Power Cacao ‘Trial

Size Pack’ — perfect for first
timers. Subscribe and save to
get 11% off every month. Visit:
fullpowercacao.com

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 OM Christmas Gift Guide 2024

Eco-conscious
skincare
Discover eco-conscious beauty: transform your skin with
natural, vegan products from Unapologetic Skin

U
napologetic Skin isn't just a brand Unapologetic Skin is more than superior
– it's an ethos built on providing skincare solutions – it's a promise to you. A
organic, vegan, cruelty-free, plastic- promise of taking care of both you and the
free skincare aimed at anti-ageing. The environment, harmoniously. Why not give
company prides itself on handcrafting a gift of love to skin and the environment
all products, making every formula a this year?
unique signature of Unapologetic Skin. All
products are safe to use on sensitive skin, Award-Winning Cleansing Oil
eczema, and rosacea. and Makeup Remover
Being eco-friendly is not just a Give the gift of ultimate skincare with
buzzword either; it’s an integral part of Anti-Ageing Cleansing Oils and Makeup
the company’s DNA. Its commitment Remover. Enriched with a blend of
to sustainability and the environment nourishing oils, including Cotton Seed,
is unwavering, reflected in the 100% Sunflower, and Argan Oil, this indulgent
plastic-free packaging, biodegradable cleanser not only removes makeup but
labels, even down to the ink, and eco- also softens and hydrates the skin. The
conscious packaging. This commitment addition of Vitamin E aids in cell turnover
carries through to the high-quality and regeneration while neutralising free rejuvenating, anti-ageing benefits.
organic ingredients it sources, ensuring radicals. Treat someone special to this Olive Leaf Extract provides nourishing,
all products leave the most minimal luxurious cleansing experience and help purifying properties, soothing the skin
ecological footprint possible. them achieve a more youthful complexion. and improving circulation. Aloe Vera
£19.50 hydrates, smooths, relaxes, and protects.
Gift this luxurious foot cream to show your
appreciation for someone’s hard-working
Repair & Renew Hand Cream feet.
Gift someone special with the ultimate £13.50
hand care, Repair and Renew Hand
Cream. Perfectly formulated to provide
exceptional nourishment and protection, Anti-Ageing Trio Set
this hand cream fights against everyday This luxurious skincare trio offers the
elements and guards against potential ultimate anti-ageing experience. Start
skin damage. Packed with powerful with indulgent Anti-Ageing Cleansing
ingredients designed to restore and Oils and Makeup Remover, then unlock
rejuvenate, it's the ideal gift for anyone in youth with the Anti-Ageing Face Serum.
need of some pampering. Show someone Finish with Anti-Ageing Face Cream SPF30,
special how much you care by gifting them safeguarding against UVA and UVB rays
this luxurious hand cream—because their with 100% mineral filters, while deeply
hands deserve the very best. hydrating with nourishing butters and oils.
£15 Treat yourself or a loved one to this
luxurious set for timeless beauty.
£78.50
Rejuvenating
Foot Cream
Rejuvenating foot
cream for silky-smooth
feet. Crafted with Find
select ingredients, Unapologetic
this cream revitalises Skin online at:
worn-out skin. Gotu unapologeticskin.com or
Kola Extract boosts get social on Facebook,
collagen and enhances Instagram and TikTok:
skin resilience, offering @unapologeticskinuk

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 OM Christmas Gift Guide 2024

Why JadeYogaĜŸƼŅƚųĀųŸƋÏĘŅĜÏå
Jade is everything you want in a yoga mat – cool colours,
incredible grip, great comfort and eco-friendly

J
ade mats are made in a sustainable
manner with natural rubber tapped
from rubber trees, a renewable
resource. Unlike other mats, Jade mats
contain no PVC, EVA or other synthetic
rubber and are made in the United States
in compliance with all US environmental,
labour and consumer protection laws.

I±ÚåűŸ:ĜƴĜĹč{ųŅčų±ĵĵå
Through Jade’s partnership with Trees for
the Future, the company plants a tree for
every mat sold – with over 2 million trees
planted so far.

DID YOU KNOW:

All JadeYoga mats (except Level One and Voyager)
can be used on both sides. This way you can
enjoy your Jade even longer!

Jade Harmony Yoga Mat

JadeYoga’s most popular mat is 3/16” (5mm) thick, providing great traction and cushion
while still allowing good stability for standing poses. The Harmony mat comes in a
variety of fun and soothing colours and two lengths 68" (173cm) and 74" (188cm).
£80

Jade Voyager Yoga Mat

The Jade Voyager mat is extra thin (1/16",
1.6mm) and extra light (1.5 pounds, 680g)
and folds up to about the size of a yoga
block to fit into your suitcase or backpack.
This mat is great for yogis on the go and
for those who like closer contact with the
ground. Don't look for the Voyager for
cushion, but it is the best choice if you have
a limited amount of storage space or will
be using it over another mat.
£45

Jade Microfibre Mat Towel

A great yoga accessory for hot yoga or any Jade Parkia Mat Carrier
exercise practice where you sweat a lot like Made in the USA from particularly
Pilates. Jade microfibre yoga towels are durable and sturdy organic cotton
made with polyester microfibre, weigh about duck (canvas). It has a shoulder strap,
8 ounces (230g) and are super absorbent and a mat cover and weighs only 365g.
quick drying, provide great grip — grabbing This makes it the perfect companion
your yoga mat holding you too while you to protect your mat from moisture or
sweat — and soft and lightweight, so easy to the harmful rays of the sun on your
carry and silky smooth. way to the next yoga class.
£45 £40

Visit jadeyoga.uk
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 OM Christmas Gift Guide 2024

Flower power
Potent potions that are now portable from the
award-winning Saskia’s Flower Essences

W
e’re delighted that Saskia’s multi award-winning flower
essence blends are now available in mini 5ml versions. These
easy to pop in your bag, super-cute bottles are perfect for
gifting, stocking fillers and taking with you out and about.
There are nine to choose from which all have self-descriptive names.
They include:

Calm and Confident: Brilliant for social anxiety, fear of dentists,

before interviews or starting a new job.

Shock Release: Saskia’s version of Rescue Remedy is a handbag

essential just in case of physical accidents and emergencies, or helping
remove trauma after surgery.

Breathe Deep, Seek Peace: this best-selling blend has turned many
sceptics onto the power of flower essences as, besides relieving stress
and helping you relax, it is a godsend if you have trouble sleeping.

Sexy and Gorgeous: just a few drops under your tongue is all it can
take to bring a spring to your step and a confident smile to your face —
an absolute must for party season!
The mini versions are only available in a vodka base but the larger
30ml versions are also available in cider vinegar for those that don’t
take alcohol and there is a whole range of 48 single essences as well
as gorgeous mists too.

Saskia’s Flower Essences has been making flower essences

for over 20 years. All essences are hand-bottled with love,
HAND- care and integrity in Somerset where the founder, Saskia,
has a shop and sees her clients. All of products can be sent
BOTTLED directly to a loved one with a hand-written card included with
WITH your personal message.
LOVE So, if you are stuck for gift ideas and want to give
something thoughtful, useful and potentially life changing
then these flower essences are the perfect solution. There
is something for everyone – even the children! Night Before
Christmas Magic Drops will help get excited littles one to
sleep on Christmas Eve. There’s also a new range of blends
designed for men.
The mini flower essence blends cost £4 (plus £3.90 flat rate
postage). The larger 30ml bottles are £12.
Visit: saskiasfloweressences.com

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 OM Christmas Gift Guide 2024

‰ųƼĜĹčĜŸ ÆåĬĜåƴĜĹčú
TOETOE socks will put a smile on your face
whilst they help your feet to function properly
The human foot has evolved with separated toes to achieve
optimum balance, dexterity, flexibility and functional performance.
TOETOE socks encourage better foot function, improved circulation
and temperature control. Wearing them is as comfortable as going
barefoot and they provide the
following benefits:
• Better balance with enhanced
awareness
• Improved circulation with more
movement
• Maintain foot & toe shape with
constant exercise
• Hygienic feet by reducing the
factors of bacterial growth
• Eliminate blisters as toes do not
rub together
• Optimum temperature as the
heat comes from inside
• More movement in foot as the
separation brings freedom

Probably the most comfortable

socks you have ever worn!
Visit: toesocks.co.uk

Re-Treat Yourself F I N D YO U R B L I S S
Treat yourself or a loved one to an amazing
yoga getaway with Huzur Vadisi Yoga Retreats
Treat someone you love — or your beautiful self! — to a yoga retreat.
Huzur Vadisi’s 30 years’ experience in the yoga retreats business
means that you can be sure of the very best care, so you can simply
TURKEY | SPAIN | WALES | NORWAY | ICELAND
unwind and enjoy.
With retreats in Turkey, Spain, Wales and Norway, there’s
Facilitating yoga retreats for thirty years
something to suit all yoga styles, tastes and pockets.
– find out why people keep coming back.
Find out more at: huzurvadisi.com
Our venues are also available for Teacher Trainings
Get social at: – let us support your work!
Facebook: huzurvadisi.yoga.retreats
Instagram: @huzurvadisiyogaretreats

‘The whole team is incredible, our retreat was

brilliant from start to finish.’
[email protected] | www.huzurvadisi.com

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 OM Christmas Gift Guide 2024

All you need is yoga

What really matters this Christmas is…Yogamatters!

GREAT
GIFTS FOR Yoga Brick
YOGIS £8
Available in a wide range of vibrant
colours to match or contrast with your
yoga mat, the Yogamatters brick is a
perfect stocking filler. Light enough
Eco Cork Yoga Mat to carry between classes, yet sturdy
£69 enough to bear your weight in postures,
The Yogamatters Eco update a loved one’s yoga kit with the
Cork Yoga Mat is crafted newest pastel shades from Yogamatters.
from cork sourced from
oak trees and natural
rubber obtained from
sustainable rubber
farms. This 4mm thick
mat provides a smooth,
grippy surface with great
cushioning and comfort.
Additionally, it boasts
a clean foundation for Yogamatters Hemp Eye Pillow
your practice due to the £12
natural antibacterial This wonderful Hemp Eye Pillow is filled with natural linseed
properties of cork. and scented with lavender for the ultimate relaxation. The
gentle weight of the linseed helps the muscles around the
eyes to soften and relax whilst the lavender scent aids sleep
and deep rest. The perfect stocking filler.

Organic Cotton Chambray

Buckwheat Bolster
£44 Hemp Buckwheat Zafu
The Yogamatters Organic Cotton buckwheat Bolster Meditation Cushion
is an OM favourite. Choose from a selection of £42
calming shades all with a beautiful Chambray outer Made from sustainable 100% hemp, the Yogamatters Hemp
cover that is crafted from 100% organically grown Meditation Cushion makes an ideal present to enhance a loved
cotton and filled with natural and organic buckwheat one’s meditation routine. Packed with organic buckwheat
hulls. You can even adjust the filling by removing hulls, this classic meditation cushion offers comfort and
some to achieve the ideal firmness for your practice. effortlessly complements your home decor.

Buy all your yoga gear online at: yogamatters.com

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 OM Christmas Gift Guide 2024

±ĩåěŅff
Huni - Acacia Honey Natural
Coffee Syrup - £7.99
Crafted from a blend of Acacia honey and
natural flavourings — the natural way

ƋĜĵåú
to add delightful floral sweetness and
delicious flavour to your morning coffee.
Use Huni in hot chocolate, milkshakes,
yoghurt, porridge and more. Available in
Foodie Flavours organic Caramel, Vanilla and Hazelnut flavours.
Each bottle contains 40 servings.
extracts for brilliant baking

F
oodie Flavours makes it easy to find
quality, organic, certified extracts for your
baking creations. These recipe favourites
are specially crafted for home baking and
attractively packaged, so they also make a
great gift!

Organic Extracts - £7.99

Organic Lemon, Orange and Peppermint
provide a range of premium-quality extracts
ideal for flavouring your bakes, cakes and
desserts. Kosher-certified, alcohol-free,
gluten-free, dairy-free, egg-free, suitable for
vegans, no added sugar and made in the UK,
they’re suitable for everyone.

Head over to foodieflavours.com or amazon.co.uk to order online.

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 OM Christmas Gift Guide 2024

Beautiful body, beautiful mind

Treat yourself or your loved one to the gift of aromatherapy this Christmas
Honest Joe Gift Collection The Rejuvenating Lotion
The Honest Joe Gift Collection lets Gift Set
the man in your life know exactly how Rejuvenating Lotions are the holistic
much he is appreciated. Using the finest aromatherapy treatment lotions
ingredients and pure essential and that restore your countenance to its
rejuvenating oils, Honest Joe holistic natural radiant beauty, energise you
personal care aromatherapy products not for activities, and relax you for leisure.
only nourish the skin, but enthuse the The Rejuvenating Lotions Gift Set,
mind and invigorate the spirit. £42 which includes all four luxury treatment
lotions, makes a great gift for someone
special. £56

Aromatherapy Lotions Wellbeing

Selection Gift Set
This Christmas show your special someone that
you care by giving them the Aromatherapy Lotions
Wellbeing Selection Gift Set. Choose any four
Aromatherapy Lotions of the same size and give
your personalised Wellbeing Selection Gift Set to
the person you love. £22.50 (4 x 50ml), £37.50 (4 x
100ml), £67.50 (4 x 200ml)

Visit: aromatherapylotions.co.uk

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 OM Christmas Gift Guide 2024

Midlife Yoga & Creative

Writing Retreat
Suryalila, Andalusia, Spain
29th March - 5th April 2025

A
n extra-special retreat for the sober this unique retreat offering for midlife
and sober curious with Love Sober’s wellbeing. Blending expertly-delivered,
Kate Baily and Be Yoga Sussex trauma-informed yoga classes for all
@yogabryony staying at Suryalila, a luxury levels with creative workshops, based
yoga retreat centre in Spain. on the science of happiness and positive
Restore and explore yoga and creativity in psychology to create precious time to
nurture body, mind and soul. No yoga or • Creative writing sessions
writing experience is needed, all sessions are • Finding your flow, finding your voice on
completely optional. the page
Suryalila is magical. A salt-water • Establishing a journaling practice
swimming pool, eco sauna, award-winning • Sobriety workshops
food and stunning gardens. Stay in a • Daily sobriety sharing circles
beautiful building, an Eco Casa or Luxury • Menopause doula sessions.
Glamping yurts, with sharing and solo
options available. Prices from £1100 all inclusive (excluding flights
Highlights include: and transfers) based on sharing. Vouchers
• Morning pranayama available: £350 deposit, £50 - £500 or the full
•Mid-morning mindful flow amount, payment plans available on request.
• Afternoon restorative practice
• Joy meditation Find out more at: lovesober.com and
• Kirtan yogawithbryony.com

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 OM Christmas Gift Guide 2024

You are what

you drink
Refillable, reusable, recyclable: Grab your new
Water-to-Go bottle for the best water on the go
The best water
for your body!
Water-to-Go water bottles with material, dry and compacted, to create
internationally-tested filters, made biofuel bricks. Using these bricks to
from sugarcane, sustainable and eco fuel two further processes, a plant-
friendly, deliver clean, safe drinking based ‘plastic’ is created. This new
water — wherever life takes you! material is lightweight, durable and
dishwasher safe, and is made from
So what’s the deal with plants, not fossil fuels. Eco innovation
sugarcane? in action!
We all need to reduce our dependence Suitable for vegans.
on fossil fuels and this does just that.
Sugarcane is grown to produce sugar, If you’re visiting the OM Yoga Show this
and normally the fibrous residue is October you’ll find Water-to-Go bottles
treated as waste. Water-to-Go takes at stand number: T01. Show price offer
that waste and allows it to ferment, £20. RRP £27.50
which creates green eco-friendly
ethanol. It then reuses the fibrous

Water-to-Go
Your go-to health and well-being kit, an
internationally certified filter that provides
pure, clean drinking water in a cool
bottle made of sugarcane

Refillable, reusable, recyclable

Available in five colours:
Black | Red | Blue | Green and Acai

Find out more at: watertogo.org

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 OM Christmas Gift Guide 2024

Energy healing
Discover the power of spiritual healing with Madam Sandy

T
he universe is speaking to you…you people purge negativity, release
just need to listen. Unlock those blockages, and attract or manifest
hidden secrets with Madam Sandy, positive energy since the beginning
who offers energy readings and healings of time. Negative energy from outside
to all those who want to find answers sources, or self-induced, can bring
within and truly unlock mind, body and emotional, spiritual and physical
spirit. Madam Sandy is a master energy blockages. Madam Sandy specialises in
reader and healer with over 33 years releasing this and producing positive
experience and voted one of the top energy.
US readers/healers. A Native American $225
healer who comes from a long line of
Tuuhikya (healers) from the Hopi tribe, Soulmate Attraction
she provides a range of energy readings Attract your soulmate and find the
and healings for all who choose to listen. connection you've been searching
for. Soulmate attraction consists of
Energy Reading an energy healing of this lifetime, and
An energy reading will tell you about the those of the past, to release any and all
past, present, future situation, exploring negativity surrounding your love life,
current relationships, names, dates, before connecting your energy to your
and time frames. She will answer your soulmate/twin flame, with protection
questions truthfully and accurately. from any future negativity.
$75 $375

Energy Healing Find out more at: madamsandy.com

Energy healings have been helping

The Sign you’ve been searching for!

Positive Energies
Past life Healing Energy Healing
Energy Readings Soulmate Attraction
cess
Guaranteed Suc
New
Client
Special

WHATSAPP +1-973-710-5252
WWW.MADAMSANDY.COM
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 OM Christmas Gift Guide 2024

A gift that really matters

If you want to support the yoga teacher in your life with a gift that that
will truly make a difference then look no further

I
f you're a yoga teacher passionate about making a positive impact but have limited guidance on how to manage them. This is where
on people’s lives, Vicky Fox’s Yoga for Cancer teacher training offers yoga can be transformative, providing a holistic approach that
a unique opportunity. complements medical treatments.
As cancer survival rates improve, there is a growing demand Vicky Fox, a renowned expert in this field, has been teaching yoga
for supportive care as people impacted with cancer face lingering for cancer since 2013 and began training other teachers in 2020.
side effects like fatigue, anxiety, lymphoedema and osteoporosis, Her programme is meticulously designed to equip you with the
skills and knowledge needed to support individuals through their
healing journey. You’ll learn how to create a safe, compassionate
environment and tailor yoga practices to address specific side effects
of cancer treatments.
What sets this training apart is Vicky’s deep understanding of the
physical and emotional challenges faced by those affected by cancer.
Her approach is grounded in compassion and informed by years of
experience, making it both practical and healing.
Additionally, the training is backed by Vicky Fox’s extensive
resources, including her books ‘A-Z of C: How Yoga Can Address Side
Effects of Cancer Treatment’ and ‘Time to Repair’. These materials
provide a wealth of knowledge, ensuring that you feel confident
and prepared to support your students. Taking this course not only
expands your teaching knowledge but also gives you the resources
to empower others.
Find out at more at: vickyfox-yoga.com

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 OM Christmas Gift Guide 2024

WELLNESS SCHOOL
Susanna Edwards, founder of the School of Creative Wellness, has
some beautiful offerings for the perfect Christmas present this year

T Winter Deep Rest Retreat at

he School of Creative Wellness is a
heart-centred business for women. Avington Barn Hampshire
Reset your life with its range of School of Creative Wellness and Emily
transformative creative wellness offerings: Bruce Yoga Therapy. Experience yin and
restorative yoga, yoga nidra, nutritious
● Breathwork and yoga
food, science of rest, journaling, nature
● Online wellness short courses walks and creative workshop.
● Online and in-person wellness events 7th -10th February, 2025
● Wellness retreats
● Creative workshops Summer Wellness Retreat at
Three Daggers, Wiltshire
Breathe Easy for Menopause Mums School of Creative Wellness and
Online bitesize breathwork course ArcPilates. Experience farm-to-fork
for women. Learn to self-regulate dining, yin yoga with acupressure,
your nervous system and manage guided yoga nidra, pilates and fascial
peri/menopause symptoms. Short, release, breathwork and nervous system
manageable 2-5 minute morning, regulation, sauna with optional cold water
lunchtime and evening video practices, swim, time to read, relax and use the
toolkits and practical information. wellness facilities.
Lifetime access. 27th -29th June, 2025
Photo: @yogamatters
Visit: schoolofcreativewellness.live and connect on Instagram @schoolofcreativewellnessltd

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 OM Christmas Gift Guide 2024

ecoYoga mats
ecoYoga mats are known for their amazing grip and are designed
with practical and aesthetic discretion to serve any yoga practice

T
he strength and environmental qualities of jute, along with the Mats available in 6ft and 7ft
historical Indian/Scottish jute industry, was the inspiration for lengths. The 6ft is standard
ecoYoga to create mats using jute fabric at their core. A 100% length while the 7ft is
natural rubber provides the body of the mats, offering the excellent great if you like your
grip and tactile texture. They wear along with the progression of jump through fully
your practice and in the end will degrade back to the earth. Created on your mat, or if
as an alternative to imported oil-based plastic and synthetic mats, you’re over 6ft tall
these ecoYoga mats are made from plant-based ingredients and and like to keep
manufactured in the UK. head and feet
on mat during
ecoYoga classic yoga mats — £27 - £60 savasana.
2mm: The 2mm mats are the lightweight option. A great Available in
introduction to ecoYoga mats and ideal if you travel or carry your mat five beautiful
around a lot. An ecoYoga favourite that provides a solid grounding. super-grippy
4mm: The 4mm mats were the first ecoYoga mats created in 2003. colours including ecoYoga’s unique
These provide a firm base for practice with good support and pigment-free (aka Colourfree) range. This unique colour-free option
cushion. is exactly that: no colour, no pigment, no dye added…these mats
6mm: The 6mm Phoenix mats were introduced following customer express a natural beauty with no bleaching chemicals. Other colours
requests. They have the most cushion, squish and bounce, yet include Coral Red, Dark Lavender, Dark Grey and Green.
maintain a firmness for standing asana confidence.
ecoYoga Wabi-Sabi mats — £15 - £28
Wabi-sabi is the concept of acceptance toward imperfection.
ecoYoga works only with natural raw ingredients, a slow and
unpredictable process, which gives character to each yoga mat.
Whilst the factory has strict guidelines for quality control, any mats
with bold idiosyncrasies are set aside for individual inspection.
These are termed the wabi-sabi mats. The ecoYoga wabi-sabi mats
are currently sold at low cost but there is no compromise in their
function for practice: glitches are aesthetic only and often desired!

See the range for yourself at: ecoyoga.uk

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 OM Christmas Gift Guide 2024

Awaken your
electric self
A cosmic kundalini journey
into 2025

T
he 'Queen of Kundalini', Dawn Harlow ignite your year with motivation, creativity
has been practicing and teaching and success. Your future self is waiting!
Kundalini Yoga for 18 years. Her This three-day online Kundalini Yoga
journey began in the Maldives during a retreat is your gateway to profound personal
personal crisis, where she discovered the awakening, cosmic alignment and powerful
transformative power of the practice. goal setting.
Now, she travels globally, sharing these As we enter 2025, a ‘Year 9’ in sacred
practices between London, Rome, Los numerology, we find ourselves at a pivotal
Angeles and the Maldives. As founder of the moment where the veil between worlds
New Dawn Kundalini Yoga Academy, she's thins and the universe becomes exquisitely
dedicated to empowering others, especially receptive to our deepest intentions.
women, through this powerful practice. This retreat is designed to guide you
Join her for ‘Awaken Your Electric Self: A through a journey of release, renewal and
Cosmic Kundalini Journey into 2025’ and manifestation.
step into your highest potential. Embark on Over three days, you'll delve into the
a transformative odyssey of visioneering, ancient wisdom of Kundalini Yoga, a practice This retreat is a cosmic reset button for
goal setting and manifestation magic to revered for its ability to awaken the dormant your entire being. As you shed the energetic
energy at the base of your spine. As this debris of the past, you’ll create space for
electric serpent energy rises, it ignites each new possibilities, aligning with your highest
chakra, clearing blockages and opening you potential and the abundant opportunities
to higher states of consciousness. that 2025 holds.
Dawn will lead you through a curated Whether you're a curious beginner or an
blend of powerful practices: experienced practitioner, this retreat offers a
safe and nurturing space for transformation.
- Kundalini Yoga sequences to activate your
Dawn Harlow’s guidance caters to all
life force
levels, ensuring everyone can access the
- Breathwork exercises to expand your profound benefits of these practices and set
awareness and vitality achievable, inspiring goals.
- Meditation techniques to quiet the mind As a special bonus, your journey continues
and access inner wisdom beyond the three days with an exclusive
- Journaling exercises to tap into the Full Moon Masterclass on 12 January 2025
Akashic records of your soul allowing you to harness the amplified lunar
energy, anchoring your new vibration and
- Quantum manifestation practices to co-
supercharging your manifesting power.
create your desired reality
Don't let this opportunity to rewrite your
- Energy work to balance and align your soul’s story pass you by.
chakras
- Goal-setting strategies to chart your For further information email:
course for 2025 and beyond [email protected]

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 OM Christmas Gift Guide 2024

‰ĘåŅŸåĹaåƋĘŅÚ
Touching the body, reaching the soul

T
he Rosen Method is not just a practice but an exploration living fully, allowing our natural joy and balance to surface.
into the deeper layers of the self. Experience this gentle, powerful approach to wellness and see
At its heart, it uses gentle touch and empathetic verbal how it can transform your life, bringing about a profound sense of
communication to help you become aware of what you're holding joy and fulfilment.
onto, both physically and emotionally. This practice focuses on
what your body wants to tell you. In a space free from judgement, For OM Yoga Show 2024 attendees: let the Rosen Method guide you to
your body can reveal its truths and can be used as a powerful tool a more relaxed, aware and joyful life. Special offer: Exclusively for show
for self-development. attendees, November Intensive £750, book your place today and save £250.
The Rosen Method is more than just a technique; it's a journey
towards 'embodied being' — a state where you can feel more Visit: rosenmethod.co.uk
grounded and alive. It helps soften the barriers that keep us from

110
 Jenn's Zen
Creations
Treat yourself or gift a loved one meaningful jewellery that
inspires confidence and expresses true individuality

E
mpower authentic self-expression awareness, making it an ideal companion
this holiday season with thoughtfully for meditation and yoga practices. Citrine,
designed, hand-fabricated jewellery with its warm, sunny hue, is associated with
from Jenn’s Zen Creations. Crafted from positivity and personal power, encouraging
ethical and sustainable materials, each piece the wearer to embrace their true potential.”
tells a story and reflects a unique journey. Each piece is crafted to encourage self-
“As a one-woman business, I pour my reflection and personal growth, helping
heart and soul into every creation, ensuring individuals connect with their intentions
that each piece resonates with the spirit of and express their individuality. “Whether
its wearer. My collection features a range of you’re gifting a simple pair of stud earrings
designs, from minimalist stud earrings to or a beautiful pendant, my creations are
bold statement pieces, including one-of-a- designed to inspire and empower the
kind creations that are truly unique,” says wearer.”
Jenn’s Zen Creations founder, Jennifer. This holiday season, choose Jenn’s
“I incorporate semi-precious gemstones Zen Creations for jewellery that makes a
like amethyst and citrine, each chosen meaningful gift for loved ones or a special
for their unique metaphysical properties. treat for yourself. Celebrate the spirit of
Amethyst, known for its calming energy, individuality and mindfulness with pieces
promotes tranquility and spiritual that bring joy and meaning to every moment.

Visit: jennszencreations.com

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 OM Christmas Gift Guide 2024

Have a happy
Suryalila Christmas!
Inspired gifts from Suryalila Retreat Centre in Andalusia
Retreat Yourself Packages — €100 to €1,000
Plant A Tree — For your friend or family member who really needs a wellbeing break, delight them
€25 with a wonderful Christmas Gift Voucher towards one of Suryalila’s Retreat Yourself
For your friend who Packages. The recipient will be able to apply this voucher to any year-round Retreat
cares about the Yourself Packages. They will have a full year to use their voucher. Retreat Yourself
planet and does allows them to create their own retreat experience by allowing them to choose from
not like material a diverse smorgasbord of workshops, excursions and sessions — you choose!
gifts, Suryalila suryalila.com
Retreat Centre
offers to plant and
maintain a tree on
its land, on their
behalf, through
Danyadara, its non-profit Land Regeneration
Project. For a donation of €25, it will send
news of this gift in a beautiful card designed
by talented Polish artist, Jaro Kubiak. You can
choose to have the card sent to you or sent
directly to your friend.
suryalila.com/danyadara

Teacher Training — €1,100

For your friend or family member who wants to deep
dive into the world of yoga and transformation,
kickstart their journey with the ultimate gift of a
comprehensive Hybrid Yoga Teachers Training by
Frog Lotus Yoga. They can study at their own pace
for the first few months, then they will join a week’s
Intensive Retreat at Suryalila (22-29 March, 2025), to
become a certified yoga teacher.
froglotusyogainternational.com

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 TEACHER ZONE

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

Inside:
Page 115 My Yoga Biz
Page 116 Get Your Message Out
Page 118 Teachers’ Tales
Page 119 OM Books

Adrianne at Indyoga. Nangkartshang Peak above Dingboche,

in front of Ama Dablam, Himalayas (5000m above sea level)

114
 TEACHER ZONE

MY YOGA BIZ
Tips from the experts to help you grow the yoga
business of your dreams

THIS MONTH’S MENTOR:

Rima Patel aka The Grounded Yogi (thegroundedyogilife.com)

Does a YTT set you up for and realised very quickly that me simply
running your own business? wanting to share my yoga practice with
Teacher training gives you a solid others is not enough to build a business.
foundation based on knowledge and Having a business coach who is aligned
understanding of yoga itself. However, with my objectives allows me to see things
there are so many aspects of running a from a different perspective. It helps me
business that it would be impossible to in the areas in which I am not skilled and
include it all in the training. Yoga is such also provides a sounding board in a very
an intuitive practice that it is hard to also saturated industry.
think of it from a business point of view,
so although your YTT is a huge part of your Social media tips?
journey it’s important to expect it to be Although I regularly use social media to
just the beginning of your business one. connect with my audience and showcase
my offerings, it can be toxic if not used in
What’s your niche? the right way. It’s essential you protect
My niche is pre/postnatal women
and mothers. The reason I chose it Self-care tips?
is because this is the audience I felt Teaching can use up a lot of
I could relate to and help the most. “It’s crucial you your energy so it’s important to
I wanted to be able to use my own make time for acknowledge that you need to
experiences to show women how your own practice make time for practices and ways
yoga can play such a huge part at in order to to replenish your own energy too.
each of these points in life. restore your This will differ for each person
own energy.” depending on their personality traits.
Do you use a business As an introvert, I get my energy from
coach or mentor? going inwards, so a daily meditation
I initially started out on my own practice is my way of ensuring
I'm filling up my own cup before
attempting to pour from it for my
students.

Hardest lesson?
yourself from the harm it can cause It’s easy to think that because you teach
you mentally. I never use social media yoga for a living, you’re getting your own
first thing in the morning or late in practice in at the same time. There was
the evenings, I have time limits on a time when I allowed my own practice
my social accounts and also take to slip and it lead to major burnout, and
regular breaks, for example, not ultimately it can prevent you from being
looking at it for a whole weekend. If I a great teacher. It’s crucial you make time
don’t implement these boundaries I for your own practice in order to restore
personally feel the harm from using it, your own energy.
which can outweigh any benefits.

115
 TEACHER ZONE

Get your message out

5 creative ways for yoga teachers to engage with new clients.
By Bianca Capstick

C
atalysed by the pandemic, increasing numbers of to the right audience, with almost half feeling inadequately
yoga practitioners have taken up the mantle of prepared or uncomfortable with the promotional aspect of their
teaching. In fact, a recent report by Yoga Alliance, practice.
revealed that in 2022 the number of certified yoga As the yoga teaching landscape continues to evolve, it’s
teachers across the globe now totalled over 100,000. essential that teachers are not only good at what they do, with
The pandemic also brought with it new ways of teaching and an authentic offering, they need to understand the nuances
operating as a yoga instructor. of reaching and engaging with
No longer restricted to running the right audience. Here are five
in-person classes, or competing for strategies to help yoga teachers
space in local studios, yoga classes connect with new clients:
can now be taught in-person, live
online, or packaged into digital 1. Create tailored social
subscription bundles. Furthermore, media challenges
qualified yoga teachers aren’t The idea: Social media has emerged
just using their teaching skills as a potent tool for yoga instructors
as their only service, expanding to connect with potential clients.
their offering to coaching fellow Creating tailored challenges such
teachers, offering personal as a #MindfulMornings series or a
branding tutorials and workshops, #YogaForStrength challenge allow
and even website design. teachers to curate engaging content
Whilst these changes bring while encouraging participants to
plenty of new opportunities, share their experiences.
they also present new challenges How to promote it: Experiment
– among which is the daunting task of marketing and self- with generative AI tools and use them to develop compelling
promotion. According to Yoga Alliance, many teachers lack the imagery to support you in promoting your creative challenge. A
confidence or know-how to effectively market their teachings picture says a thousand words so creating a range of images will

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bring these challenges to life and attract the attention of your tailored to your style and occasion without marketing knowledge,
target audience. at a fraction of what an agency would cost.
How to promote it: Consider working with a platform like
2. Offer free exclusive content Balloonary.com to create and test visually stunning Facebook
The idea: Offer free access to exclusive content, such as a and Instagram adverts, which can not only help you craft your
week-long meditation series or specialised focus classes, to give message, but connect your message with the right audience.
potential clients a glimpse into your teaching style and expertise.
How to promote it: Encourage your community to share the 5. Incentivise a ‘bring a buddy’ scheme
offering with friends and family to help build engagement in your The idea: Implementing a buddy scheme is a simple way to
offering and widen your network. broaden your clientele while nurturing existing connections.
Encourage your regular clients to invite a friend along to class by
3. Engage with your community through events offering the friend a free session and providing the existing client
The idea: Hosting various events like a one-off yoga outdoor with a discount, like a 50% off voucher. Having your clients invite
session in the park, the forest or near a river. Join forces with a friend along is advocacy for your class, fostering a sense of trust
a local wellness fair or other local community events to foster among potential new clients, meaning you benefit from positive
local connections and engage with the neighbourhood directly. word-of-mouth referrals.
You could also offer free mini-sessions with health tips, or Q&A How to promote it: Share your ‘bring a buddy’ scheme on
sessions to not only showcase your expertise but also position social media by crafting engaging posts, stories and hashtags
you as an active contributor within the community. like #YogaBuddy or #BringAFriend. You might encourage your
How to promote it: Connect with local channels, outlets and followers to ‘tag’ the friend they’d like to bring, or share the
social media forums and work with them to promote your event, post to increase your engagement and promote the offering
or cross promote for each other. Their support widens your organically.
reach and visibility to the right audience while emphasising Mastering the art of yoga instruction and finding your niche is
your commitment to reaching out to like-minded individuals foundational. However, effectively communicating your message
within your locality. You could also encourage participants to to the right audience is equally important in this evolving
bring friends, further supporting you in cultivating a network of teaching landscape. These strategies are accessible to all yoga
individuals passionate about yoga and mindfulness. teachers, but they do the job of helping you engage with new
clients when you understand how to promote your offerings
4. Invest in a marketing platform effectively, to the right people.
The idea: Most yoga teachers probably can’t afford a marketing
or advertising agency to raise their profile and promote their Bianca Capstick is a qualified yoga teacher and freelance marketing &
offering. But, in the era of generative AI, there are several helpful communications director
tools out there with which you can create and launch online ads

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 TEACHER ZONE : TEACHERS' TALES

Prop aversion
What’s your attitude to yoga props? By Paula Hines

F
ull disclosure, I’m a huge yoga usually along the lines of “using props is to create space, sometimes they provide
prop fan. Give me a bolster to cheating” or “I don’t need them”, as though support, sometimes they facilitate more
hug and I’m happy as Larry (I am using a block or two is some kind of failure. ease or a different experience.
a restorative yoga teacher, after I even remember one person declaring I think it’s great to experience a pose
all!). But in my asana practice in themselves “a prop hater”. (A bit strong, I both with and without props. For instance,
general, if props are available you can pretty thought. What did the little yoga block ever if you’ve never tried trikonasana (triangle
much guarantee I’m going to use them, do to you?) pose) with a block, it can be really insightful
whether it’s a block to sit on or a blanket to There’s nothing wrong with a prop-free to observe how different this pose can feel.
pad my knees. practice, though I think restorative yoga is an I’m not suggesting that one way is better
Over my time of teaching drop-in asana exception – you can have less or more props than the other, more that I feel props have
classes (hatha and flow) in studio and gym or use the prop(s) you have in different ways, the capacity to broaden our experience,
settings where at the very least there has but in my opinion it’s not really restorative deepen our learning and remind us that
been access to yoga blocks or belts, there is yoga if there isn’t even a single prop involved there is often more than one way to
a consistent pattern I’ve observed: A lot of – in that instance, it’s something else. approach something.
people never use props. So, restorative yoga aside, if you don’t Props remind us that we don’t need to be
More than that, they refuse to use want to use props you don’t have to, of rigid.
them. Even when I demonstrate with course, but I think it’s a shame to never use
props (something I usually do), I see a them, especially when they are available to Paula Hines is a London-based yoga teacher and
determination from some to do their you. writer and the author of the book Rest + Calm
practice without them. Speaking for myself, I feel that props (Green Tree, Bloomsbury Publishing). Discover
When I ask about this, the response is enhance my practice. Sometimes they help more at: ucanyoga.co.uk

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books
Sacred Sites
Jessica Hundley
£30
Taschen

A visual pilgrimage through holy mountains, great pyramids, and golden shrines, Sacred
Sites celebrates the ways we transform the world around us through ritual, creativity and
worship. Essays, interviews and more than 400 images explore spaces ranging from ancient
temples to modern works of spatial art. A beautiful book to keep forever and a great
addition to any soul seeker’s spiritual library.

FURTHER READING

Mental Health Aware Yoga: A Yoga Wheel: 102 Poses To The Anxiety Club: How
Guide for Yoga Teachers Improve Strength, Balance To Survive Modern Life
Lauren Tober & Flexibility Dr. Frédéric Fanget, Catherine
£22.99 Selina Reichert Meyer
Singing Dragon £19.95 £16.99
Meyer & Mayer Sport SelfMadeHero
Yoga can be a profound tool for
nurturing your mental health. The perfect companion for all yogis In The Anxiety Club we are introduced
This book serves as a roadmap for seeking to master individual asanas or to three characters, each with a
empowering teachers to help students flow sequences with the aid of a yoga different form of anxiety. After hearing
navigate the intricate landscapes of wheel. The introduction to easy asanas their stories, we follow them into the
varying mental health issues, from is perfect for the beginner, and the therapy room where they discover the
depression to anxiety and trauma. progression to more challenging poses behavioural, cognitive and emotional
Written by a yoga instructor and makes this book ideal for the advanced tools to help free themselves from
clinical psychologist with over 20 practitioner as well. Combining asanas anxious thinking. A great, illustrated
years of experience, it will help and gentle breathing techniques self-help handbook that helps readers
you to become confident leading a to cultivate a holistic experience, it to identify, understand and find
practice that is safe, nourishing, and includes easy-to-follow instructions freedom from their own anxiety.
transformative for all. and clear photos with each pose.

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 Yoga is for
every body
Your pictures. Your community

Janine Sargent at Derwent Water’s edge in the Lake District

Sunrise meditation at Casa Coco, Mexico

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Helen Hughes’ granddaughter in tree pose, Mersea Island, Essex Roy Skinner: headstands at home

Dee Palmer in Hammamet, Tunisia

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: [email protected]

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travel
Awe-inspiring retreats and ideas
for yoga explorers

Destination
DUBAI
Enjoy the highlife at Dubai’s AURA Skypool

I
f you’re lucky enough to ever find yourself in Dubai, then
don’t miss the incredible yoga in the sky experience at
AURA Skypool (auraskypool.com). Located on the 50th
floor of the Palm Tower, it boasts the world’s first and
highest 360º sky infinity pool with unparalleled views of
bustling Dubai below, overlooking the majestic skyline, Palm
Jumeirah and the glistening Gulf horizon.
AURA Skypool offers a diverse range of experiences including
pool days, sophisticated indoor lounge dining, a celebratory
night brunch as well as the spectacular ‘yoga in the sky' classes.
It’s definitely one way to get that natural yoga high!
Weekly yoga classes provide a sanctuary for inner balance
and revitalisation, set against the AURA’s elevated oasis. A
diverse range of classes are on offer, including Yin Yoga & Sound
Healing, Hot Vinyasa and Hot Yoga & Ice Bath options.
Then, afterwards, enjoy a dip in the sky infinity pool and gaze
at the jaw-dropping views below.

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African
“The tranquility
of yoga with the
odyssey
Visit the magnificent Munga Plains in
excitement of Botswana, southern Africa, for a yoga
a safari” adventure of a lifetime

I
magine rolling out your yoga mat with far-reaching views
of the African savannah; nothing to do but breathe and be,
as you immerse yourself in the majestic beauty of the open
plains.
Situated near Chobe National Park, Munga Plains offers a
remote escape from the day-to- day, surrounded by the stunning
beauty of the African wilderness. A private camp with its own fully-
equipped shala, it hosts one yoga group at a time, giving you the
chance to bond and connect with likeminded others in a setting
like no other. This is not just a safari lodge, but a true retreat centre
designed to enhance your practice and connection with nature.
It’s also perhaps the nearest you can get to some guaranteed life-
changing experiences.
Yoga, nature, the wilderness, seeing wildlife up close, nutritious
food, plus friendly and welcoming people create an environment for
magic to happen. Victoria Falls is the closest international airport,
with Munga Plains about two hours’ drive away, and there are
optional retreat extensions including safari and the legendary, jaw-
dropping falls itself.
Munga Plains is also big on sustainability. Every structure was
crafted by local artisans using locally-sourced materials, blending
seamlessly with the natural surroundings and supporting the local
economy. The rustic charm of the camp allows guests to feel truly
immersed in nature, to the calls of hyenas and other wildlife at night.
Here’s what one recent guest had to say about their time: “If you're
looking for a captivating and enchanting experience that combines
the tranquility of yoga with the excitement of a safari adventure, this
retreat is for you!”

Find out more at: mungaplains.com or see it for yourself on Instagram

@mungaplains

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Yoga

wellness
in Krabi

Southern Thailand’s Krabi province is making a name for itself in the health and wellness
space. Jemima Clark experiences mud baths and more in this exotic paradise

K
rabi, on southern Thailand’s minerals plastered all over you can do
west coast, is famous for its wonders for your skin. Ban Tham Sua is an
breathtaking scenic views, ecotourism site with a vast array of activities,
beaches and islands. These from cycling to kayaking. Here, you can
include the famous Phi Phi access Rai Preda Homestay, where a quick
island group, used as a location for the long-tail boat ride will connect you with the
filming of Leonardo di Caprio’s movie, mud beach nearby to experience a cooling
The Beach. It’s a spectacular backdrop for mud spa. It’s a great way to spend some time
a thriving yoga and wellness scene that and cool down in the heat and humidity,
permeates the whole province. while the mud contains minerals that help
Reaching Krabi is easy enough with direct to cleanse and purify the skin — plus it’s a lot
flights from the UK to nearby Phuket, or of fun.
via a 1.5-hour transfer via Bangkok. And if alongside your yoga and meditation While Krabi is perhaps not as well known
you want that immediate exotic experience classes. The massage and body treatments as some other parts of Thailand, including
stepping off the plane, then this is the on Wareerak’s signature programme — Phuket, one of the main entry points, it’s
place to come. With its sheer cliffs, dense homemade organic scrubs, hot oil therapy, well worth making the visit to explore
mangrove forests, and beautiful, sandy and much more — are truly blissful. this pristine province with its photogenic
beaches it’s a natural paradise that’s clearly Na Sook Wellness Resort (nasookresort. sunsets, often accompanied by spectacular
conducive to all things health and healing. com), which is all about experiencing displays of lightning that you can enjoy from
That includes some incredible spots to do happiness in the here and now, is another the comfort of your beachside bar.
yoga, as well as indulge in fun, local sports perfect spot to roll out your mat. As well As you’d expect in Thailand the food is
like Muay Thai boxing. as yoga, aqua yoga, mindfulness and phenomenal and there are bustling night
Wareerak Hot Springs & Wellness meditation practices, it is renowned for the markets to explore, plus boat trips out to
(wareerak.co.th) is one place not to miss, herbal and medicinal plans that grow in the the islands providing a limitless itinerary if
with diverse yoga schedules and other gardens nearby. In Thai culture and among you choose to leave the mainland. Ao Nang
programmes (for sleep, stress or detox) built Thai therapists, food and medicine are one is the major launch point for trips to the
around the centre’s amazing natural thermal and the same. It makes a perfect venue to isolated beaches of Phra Nang Cape, where
baths. experience Thai cooking, drawing on some the famous former hippie enclave of Railay
The yoga retreats here can be structured of the organic produce grown outside. The Beach is located.
over several days, or a week, depending farm-to-table salads here are simply the The 70s hippie era may be long gone, but
on how much time you have available. best. for all yoga explorers seeking to roll out their
Expect expert consultations, healthy food, And no visit to Krabi is complete without mat in a lush, eco-friendly and IG-worthy
juices and daily access to the hot springs, a Thai mud bath, where the earth’s natural setting, Krabi is hard to beat.

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Where
to stay

The Varana Krabi Hotel

Dubbed Krabi’s first sports and wellness destination,
overlooking the Andaman Sea, this holistic hotel resort
prioritises sustainability, incorporating recycled materials
and clever design to offer an all-round healthy, nourishing
experience for body, mind and soul. Lavish suites, great
sports facilities, including yoga, plus the tranquillity of the
hotel’s Faa Spa, make it a top choice for soul seekers.
varanahotel.com

The Tubkaak Krabi Boutique Resort

This chic resort by the beach is worth a visit to Krabi on its own,
a private sanctuary to relax, romance (people get married here)
and feel at one with nature. Enjoy exclusive gym, wellness and spa
facilities, with plunge pools, forest therapy and guided meditation,
as well as safe swimming at the beach. Afterwards, set sail to explore
the islands, then kick back with a cocktail or mocktail
and soak up the dreamy sunset.
tubkaakresort.com

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Coco B Wellness on
the Isla of Women
We love the chilled yoga vibes at Coco B, a stylish retreat space set
among a collection of luxury villas on Mexico’s lush Caribbean side

A
small, luxury boutique unique, vibrant energy all its own. What brings it all together is the
yoga and wellness It’s safe, relaxed and simply exudes authenticity of the people behind it. Run
getaway on the dreamy chilled, holiday vibes. Here, the folks by a cool American couple, Jeffrey Alan
island of Isla Mujeres, off get about on the roads using golf carts and wife, Bridget, who’s a qualified yoga
the coast of Cancun in where you get to feel the wind in your instructor, it’s a space where you know
Mexico, Coco B Wellness needs to be hair as you head out for the evening or everything is going to be just right. The
on your radar for retreats. A beautiful to some of the incredible beaches; a couple care passionately about every
Caribbean sanctuary, it’s an ideal whole lap of the island only takes 30-45 guest’s experience so you can rest up
destination to unwind, refresh and minutes. knowing you’re in good hands; they
explore — both your yoga practice, as At Coco B Wellness, you have the best want you to feel at home straight away.
well as the gorgeous island itself. base for your exploration. It actually Their mission is simple but ambitious:
Isla Mujeres, located six miles off consists of a number of businesses — to deliver inspirational whole-health
the mainland, is known as the Isle of Coco B Isla, a collection of luxury villas integrative wellness all within a fun,
Women, and is the home of Ixchel, the where you’ll stay, and Coco B Wellness relaxing, beautiful and restorative
Mayan goddess of fertility and healing. (based at Casa Coco), which groups the environment. And that is exactly what
You could probably add beauty to that retreats and yoga activities. Coco B Wellness does. It’s a place
list too. It’s one of the Caribbean’s most This is a chic, high-end destination, where stress dissolves naturally in the
wonderful islands, celebrating both which also hosts other events, such as turquoise seas that surround the island
Mexican and Mayan cultures with a weddings and business gatherings. and the evening sunsets that take your

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breath away. But inside your small teams are dedicated to creating Around the villas, take a dip in the pool,
retreat bubble, it’s a place to practice, to personalised wellness experiences for pick a sun lounger and relax with a book,
relax and to connect with like-minded hosts and attendees alike and, from the or take out one of the kayaks or paddle
guests seeking a sanctuary away from moment you arrive, are there to ensure boards to practice your balance or seek
the hustle and bustle of everyday life. every detail is meticulously planned and out the dolphins nearby. There’s always
Here, they welcome yoga students executed. something to do — unless you want to
and teachers from around the world do nothing, that is. Afterwards, sink into
seeking something a little special. It’s “Isla Mujeres, located six your comfy bed in your air-conditioned
a fully-equipped wellness location for room that is the epitome of luxury and
instructors or studios to put together
miles off the mainland, style. So much thought has gone into
their own retreat, in conjunction with is known as the Isle of the design of all the properties here,
the experienced Coco B Wellness team, with captivating artwork dotted around,
or anyone can sign up to one of the
Women, and is the home much of it produced by local Mexican
many yoga and wellness holidays on of Ixchel, the Mayan artists.
the schedule. The retreats that run here
cater to all levels, from beginner to
goddess of fertility Blending the best of private group
villa rentals, yoga, wellness and team
advanced, and include a range of styles and healing.” retreats, Coco B Isla puts paradise within
from Hatha and Vinyasa to Yin. everyone’s grasp. Whether you want to
Where you’ll stretch out on the mat And then there’s the food. While you join a retreat — or host one — or have a
is pretty special too. There are two can shape the menu if you’re organising private luxury villa experience, Coco B is
stunning rooftop studio locations set your own retreat, the kitchen team will the place to be.
against the backdrop of the serene always deliver outstanding cuisine at
Caribbean Sea. It’s an incredible start or mealtimes. Food in Mexico is pretty Go experience the Mexico magic for
close to the day. The studio spaces are great anyway, but expect gourmet dining yourself. Check it out on Instagram
available throughout the day as well, that highlights fresh, local ingredients @cocobwellness and @cocobvillas. For
and in use during yoga teacher trainings, together with the art of mindful eating. retreats, bookings and information visit:
which are also popular here. As you might expect, they also host cocobwellness.com and cocobisla.com
The retreat planning and concierge culinary wellness retreats here too. and cocobisla.com/villas

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Hear t + Soul
Break out of your comfort zone — in the
most comfortable place on earth

Y
ou may have heard of made welcome, can workout at their
Ragdale Hall Spa in own, safe intensity and have fun doing
lovely rural Leicestershire so.”
because of its award- Yoga is an integral part of the overall
winning reputation as fitness schedule, but at Ragdale Hall
one of the best spa retreats in the UK. Spa the offering is extensive with a
That’s because it is — with a reputation flavour for all tastes.
to prove it going back decades. “Aware of the popularity of yoga,
But did you know it’s also a fantastic and keen to deliver new experiences to
place to get your yoga fix and explore our guests, we offer Hatha, Ashtanga,
a multitude of other classes, from Yin, candlelight yoga, and even in-
high-intensity interval training in the water yoga classes. In addition, Yoga
water, to mindful Tai Chi and gentle, Reps is one of our signature classes,
candlelight stretching as the evening created by me and not found anywhere
sets in. else, combining yoga postures with
Swap your soft, towelling robe for light handweights and proving very
your swimming trunks or lycra and popular.”
navigate a smorgasbord of health and You’ll also find lots of other fitness
fitness classes in the plush studios and activities, including Pilates, a range
gym. of dance classes, fun water-based
“The wide array of activities on sessions and more mindful exercises
our timetable afford the perfect — Candle Stretch, an all-over body
opportunity to try something different, mobility and stretch class, is a great
as a result of which our guests often end to a busy day! One-to-one sessions
return home and continue with a new are also available if you want more
exercise habit,” says Dean Hodgkin, private instruction.
fitness consultant. “Our team are
specifically trained to manage mixed Find out more about Ragdale Hall Spa’s
levels, ensuring that first-timers are fitness programme at: ragdalehall.co.uk

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See me, hear me

The importance of being seen and heard: Representation in the yoga industry.
By Sarah Highfield

A
s a London-based, Hong Kong born and raised yoga if they know that doing so could help to increase people’s self-
teacher, I feel fortunate to be a part of a community, esteem and wellness.
which is largely welcoming and inclusive of people Representation is powerful, and it is especially powerful for
from all backgrounds and ethnicities. Yoga and young audiences. Seeing experiences that represent their own
meditation are so widely practiced across the has the power to impact how children feel about themselves and
world, and in London alone, I have students from all corners of others, and it can shape their future and visions.
the globe, with different abilities and circumstances. All this said, representation must never be the final goal;
Representation in the yoga industry is important; if all yogis instead, it would merely be one step toward equity and it should
were cut from the same cloth, it could lead to some yogis thinking be intentional. As humans, we all want to feel understood, be
that acceptance and approval is only for one type of yogi. seen and be valued. Therefore, beyond representation and
Seeing a varied and diverse yoga community ensures yogis do inclusion, we need to be listened to and considered.
not feel unwelcome. Furthermore, it keeps the industry thriving I truly believe that the yoga community has the power to bring
and interesting; without it, or with a lack of contact between people together and unite them. The current discussions in the
different groups of people, it could lead to greater reliance on yoga industry around representation are a chance for more open
(often negative) stereotypes when thinking about people outside conversation with diverse voices and points of view, which will
of one’s own group. lead to fairer experiences for all.
Diverse representation will provide people from all backgrounds
the courage and inspiration to be part of the yoga community. Sarah Highfield is a yoga teacher, writer and regular OM contributor.
With this in mind, yoga studios and media should continue to aim Visit: yogagise.com or find her on Instagram @Yogagise
for their spaces and content to reflect their audiences, especially

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