From simple, nourishing meals to natural self-care rituals, with a touch of gentle movement and mindful practices—this blog is here to help you feel lighter, calmer, and more at home in yourself. Think of it as your personal blog guide to a healthier, happier life, filled with easy-to-follow tips and soulful wisdom to support you every step of the way.

Hi, I’m Lea—welcome to my blog!

This space is a collection of everything I’ve learned on my journey to a more balanced, vibrant, and joyful life. Think of it as a treasure trove of simple, practical tools to help you feel good in your body, calm in your mind, and nourished in your soul.

You’ll find my blog posts organized into three key areas:

✨ Yoga & Movement – From gentle flows for migraines to finding the perfect yoga mat, these posts offer movement practices designed to support your body and mind.

🌿 Lifestyle & Wellbeing – Dive into topics like aromatherapy for anxiety, five-minute meditation techniques, and small daily shifts that create lasting transformation.

🥗 Food & Nutrition – A collection of Ayurvedic-inspired, plant-based, and gluten-free recipes to nourish you from the inside out, along with insights on how food supports overall wellbeing.

So grab a cup of tea, roll out your mat (or curl up on the sofa!), and explore. And if something resonates, feel free to drop a comment—I’d love to hear from you!

Remember, you are your own alchemist. Everything you need is already within you — you’re simply here to remember how to use it.

Much love,

Lea

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The first new moon of the astrological new year is a call to remembrance—a moment to reconnect with the Earth’s cycles and realign with the natural rhythms of creation. Before modern calendars dictated time, our ancestors lived in harmony with the waxing and waning of the moon, the turning of the seasons, and the subtle energies that shape our existence. In my post I have added some practices in honouring the first new moon of the astrological new year

The New Moon as a Portal to Healing

Just as the moon moves through phases, so do we. The new moon represents the void—the space of potential. It is the breath before expansion, the moment before growth, the pause before creation.

In my work, I guide women to reclaim their connection to self-healing through embodiment, Ayurvedic wisdom, and conscious movement. The new moon is a powerful time to turn inward, to shed what no longer serves, and to plant the seeds of transformation. Through mindful practices, we can channel our energy towards true healing—physically, emotionally, and spiritually.

New Moon Rituals to Focus Your Energy

New moon rituals are a way to align with nature’s cycles, setting clear intentions for where you wish to direct your energy. These practices allow you to consciously create a life that is in harmony with your deepest needs and desires.

1. Grounding with Nature

Before setting intentions, reconnect with the Earth. Walk barefoot, breathe in the fresh air, or simply sit with your spine against a tree. The more rooted you feel, the more clarity you gain.

2. Fire Ritual for Release

The new moon is an empty vessel, making it the perfect time to clear energetic space. Write down anything you wish to release—limiting beliefs, old patterns, emotional blocks—then safely burn the paper, allowing the flames to transmute them into light.

3. Setting Intentions with Water

Water carries energy and amplifies intention. Speak your desires into a glass of pure water, feeling the vibration of your words infuse the liquid. Drink it slowly, allowing your body to absorb and embody your intentions.

4. Lunar Meditation & Breathwork

Close your eyes, breathe deeply, and visualise the vast night sky. Imagine the moon as a portal of new beginnings, a space where your dreams are taking form. With each breath, feel your energy aligning with your highest potential.

5. Planting Seeds (Physically & Spiritually)

As an act of embodiment, plant actual seeds in the soil as you plant the seeds of your intentions in your heart. Every time you water them, reaffirm your commitment to growth.

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You Are the Universe in Motion

The moon does not rush, nor does the Earth force its seasons—everything unfolds in perfect timing. The same is true for you. This new moon invites you to honour your own cycles, to trust in the stillness before expansion, and to embrace the wisdom already within you.

By aligning your practices with nature’s rhythms, you cultivate deep self-awareness and lasting transformation. You are not separate from the cosmos—you are the cosmos, in human form.

And in this sacred darkness, all things are possible.

Self-Inquiry for the New Moon

Use this sacred time for deep reflection. Sit with these questions in stillness or journal your responses:

🌑 What am I ready to release so I can create space for new energy?
🌑 Where am I unconsciously leaking my energy, and how can I redirect it with intention?
🌑 What seeds of transformation am I planting in my life right now?
🌑 How can I nurture my own growth with the same patience and trust as nature?
🌑 What does my body, mind, and soul need most in this new cycle?

Join Me in Sacred Practice

If you’re feeling called to dive deeper into self-exploration and embodiment, my workshops and classes offer a space to reconnect with yourself through movement, breath, and Ayurvedic wisdom. Whether you seek relief from chronic pain, emotional release, or simply a moment to pause and reset, my sessions are designed to meet you where you are.

✨ Explore my upcoming classes and workshops [insert link or booking details] ✨

Honour this new moon as an opportunity to turn inward, listen deeply, and step forward with clarity. The universe is always expanding—so are you.

much love,

Lea x

Transform your health with this Ayurvedic anti-inflammatory ginger, carrot and turmeric soup.

Not only does this soup warm your body and provide a burst of vitamins and antioxidants, but it also helps to support digestion, detoxification, and overall health. The best part? It’s tailored to suit the needs of your unique constitution, or dosha. If you’re unsure in what your dosha is, take the quiz here to find out…

Why This Soup Works: The Ayurvedic Wisdom Behind the Ingredients

Ginger: Known for its warming properties, ginger is a digestive aid, stimulating agni (digestive fire) and helping to eliminate toxins. It’s also great for reducing inflammation and supporting circulation, making it ideal for Kapha and Vata imbalances.

Carrots: Packed with antioxidants, carrots support vision, skin health, and immune function. They are mildly sweet, helping to calm Pitta’s heat while still providing grounding qualities for Vata.

Turmeric: Turmeric is a powerful anti-inflammatory herb that supports detoxification and strengthens the immune system. It’s a great choice for balancing all doshas, but especially beneficial for Kapha and Pitta due to its detoxifying properties.

Seasonal Benefits: Aligning with the Seasonal Elements

In Ayurveda, each season is associated with different elements. As we transition from winter to spring, the Kapha dosha (earth and water) is more predominant, bringing qualities of heaviness, coldness, and stagnation. This soup, with its warming and stimulating ingredients like ginger and turmeric, helps balance Kapha by promoting digestion and detoxification. It’s also perfect for the seasonal shift to stimulate the flow of energy in the body and release any stagnant energy that’s built up over the winter months.

How to Customise This Soup for Your Dosha Imbalance

Each dosha – Kapha, Pitta, and Vata – has its own unique needs. Here’s how you can adjust the recipe to suit your dosha’s imbalances:

Kapha Imbalance (Sluggish Digestion, Congestion, Weight Gain)

Kapha imbalance can lead to feelings of heaviness, sluggish digestion, and excess mucus. This soup is great for Kapha because it helps clear stagnation:

Increasing heat: Add more ginger and turmeric to increase the warming and detoxifying properties. A pinch of black pepper will boost the absorption of turmeric and add heat.
Adding bitter greens: Incorporate some leafy greens like kale or spinach, which help cleanse the body and support digestion.
Reduce the coconut milk: Opt for a lighter broth base and reduce the use of coconut milk to avoid extra heaviness.

Pitta Imbalance (Excess Heat, Inflammation, Digestive Issues)

Pitta imbalance is characterised by excessive heat, inflammation, and digestive issues. To adjust this soup for Pitta:

Reduce the heat: Use less ginger and turmeric, or opt for fresh turmeric instead of powdered turmeric, which is milder.
Add cooling vegetables: Consider adding cucumber, zucchini, or a bit of mint to the soup for cooling effects.
Incorporate coconut milk: Coconut milk is soothing and cooling, which balances Pitta’s fiery nature.

Vata Imbalance (Dryness, Anxiety, Digestive Weakness)

Vata imbalance can cause dryness, anxiety, and irregular digestion. To balance Vata:

Add more oil: Include extra coconut oil or ghee in the recipe to provide grounding, nourishing fats.
Increase root vegetables: Root vegetables like sweet potatoes can be added to provide warmth, grounding energy, and help soothe dry skin and tissues.
Use a mild ginger: If Vata is excessively imbalanced, you might want to reduce the ginger a little, as it can be too stimulating for Vata’s delicate digestion.

Ayurvedic Ginger Carrot Turmeric Detox Soup Recipe

This vibrant soup is the perfect way to nourish your body, reduce inflammation, and support your digestion, no matter your dosha. Here’s the recipe:

Ingredients:

1 tbsp coconut oil (or ghee for Vata imbalance)
1 medium onion, diced
4 medium carrots, peeled and chopped
2-inch piece of fresh ginger, peeled and minced (less for Pitta)
1 tbsp turmeric powder (or 2-inch piece of fresh turmeric, minced)
3 cups vegetable broth (or bone broth for extra nourishment)
1 can (14 oz) coconut milk (use less for Kapha)
1 tsp ground cumin
Salt and pepper to taste
Fresh coriander (cilantro) or parsley for garnish.

Instructions:

1. Heat the Coconut Oil: In a large pot, heat the coconut oil over medium heat. Once hot, add the diced onion and sauté for about 5 minutes until softened.

2. Add the Carrots and Ginger: Stir in the chopped carrots and ginger. Sauté for an additional 2 minutes to bring out the flavours.

3. Add Spices and Broth: Add turmeric powder, cumin, salt, and pepper. Stir to combine. Pour in the vegetable broth and bring the mixture to a boil. Reduce heat and let it simmer for about 20 minutes until the carrots are tender.

4. Add Coconut Milk: Stir in the coconut milk and simmer for another 5-10 minutes, allowing the soup to become creamy and rich.

5. Blend the Soup: Use an immersion blender or a regular blender to puree the soup until smooth. If it’s too thick, add a bit of water or more vegetable broth to achieve your desired consistency.

6. Serve and Garnish: Serve the soup hot, garnished with fresh cilantro or parsley for an added burst of freshness.

How This Soup Supports Your Dosha

By adjusting the ingredients to meet your dosha’s needs, this soup provides targeted nourishment and healing. Remember, Ayurveda is all about balance, and what works for one person might not work for another. That’s why it’s essential to tailor your diet and lifestyle to your individual constitution.

If you’re unsure about your dosha or want to learn more about how to create balance in your life, take my Dosha Quiz on my website. It will help you better understand your unique needs and how to support your health naturally and keep your body in balance.

DOSHA QUIZ

Where to Find the Ingredients You Need

You don’t have to go far to find high-quality, organic ingredients for your Ayurvedic cooking. Here are some of my favourite products that can help elevate your cooking and support your health:

Organic Ginger Root: [Click here for Organic Ginger on Amazon]

Organic Turmeric Powder: [Shop Turmeric on Amazon]

Coconut Oil: [Find Coconut Oil on Amazon]

Bone Broth (for extra nourishment): [Shop Bone Broth on Amazon]

Conclusion: Nourish Your Body, Balance Your Dosha

This Ayurvedic Ginger Carrot Turmeric Detox Soup is a perfect way to nourish your body, reduce inflammation, and support your digestion. By adjusting the recipe to suit your unique dosha, you can create a meal that helps balance your energy and restores harmony within your body.

I encourage you to take a moment to listen to your body and offer it the nourishment it needs, especially during seasonal transitions. Ayurveda is all about balance, so tailor your food choices and lifestyle to support your individual constitution and seasonal needs.

For more personaliSed tips and recipes, feel free to explore my [Dosha Quiz] and discover how you can create greater harmony in your life.

much love,

Lea x

Why Winter is a Time for Rest and Reflection, Not Resolutions

As the new year begins, we’re often met with a flurry of pressure to set goals, make resolutions, and “hit the ground running.” But what if we paused to consider the natural rhythms of the season instead? Winter, with its long nights and quiet stillness, invites us to rest and reflect—not rush toward change.

In nature, winter is a time of dormancy. Trees shed their leaves, animals hibernate, and the earth itself slows down to conserve energy. This season isn’t about growth or action—it’s about restoration and preparation. As humans, we’re part of this natural cycle, and winter offers us the same opportunity to turn inward and rest before the busyness of spring.

Why Rest is Essential in Winter

1. Physical Renewal: Just as nature slows down, our bodies crave rest during the colder months. Winter is the perfect time to prioritize gentle practices like restorative yoga, meditation, and mindful breathing to support our immune systems and nervous systems.
2. Mental Clarity: Winter’s stillness gives us the space to reflect on the past year. Instead of rushing into resolutions, we can use this time to assess what truly aligns with our values and what we’d like to release before stepping into spring.
3. Emotional Grounding: The slower pace of winter allows us to process our emotions and connect with ourselves on a deeper level. This introspection helps us cultivate resilience and self-awareness as we prepare for the seasons of growth ahead.

Here is a link to my Immune Boosting Yoga post. You will find in this blog article, lots of useful tips on boosting your immune system and a lovely live pdf sequence you can use in the comfort of your own home as a weekly top up through these last couple of winter months. CLICK HERE

Resolutions Can Wait

Spring, not winter, is nature’s season of renewal and beginnings. When the days grow longer and the energy of the earth begins to rise, we naturally feel more inspired to take action and plant the seeds for growth. By aligning with this rhythm, we can set intentions and goals that feel grounded and authentic, rather than forced.

How to Embrace Winter’s Energy
1. Create Space for Stillness: Dedicate time to slow practices like restorative yoga, yin yoga, or meditation. These practices help you honor the quieter energy of winter.
2. Reflect Instead of Resolve: Use journaling or quiet contemplation to review the past year. What worked? What didn’t? What lessons did you learn? Reflection can be more powerful than setting rigid resolutions.
3. Nurture Yourself: Prioritize rest, warm nourishing foods, and self-care rituals that honor your need for restoration.
4. Practice Patience: Trust that this period of rest is preparing you for the energy and action of spring. Growth takes time, and winter is an essential part of that process.

Closing Thoughts

Winter is a sacred pause, a time to honor where you are without rushing to become something else. By embracing rest and reflection, you align with nature’s wisdom and give yourself the grace to renew in your own time.

As we move through this season, I encourage you to resist the urge to rush into resolutions. Instead, give yourself permission to rest, restore, and reconnect with what truly matters. After all, the seeds of spring’s growth are planted in the stillness of winter.

Take a deep breath, wrap yourself in warmth, and let winter guide you inward.

With love and light,

Lea x

Finding Stillness This Christmas: A Gift to Yourself

The holiday season is a time of joy, connection, and celebration—but it can also feel overwhelming. With endless to-do lists, social commitments, and the pressure to make everything “perfect,” it’s easy to lose touch with the peace and magic that this time of year is meant to bring.

That’s why finding stillness amidst the Christmas chaos is one of the greatest gifts you can give yourself and in this post I would like to share with you some easy practices you can incorporate into your daily routine to find isles in stillness.

Stillness doesn’t mean stopping entirely; it’s about creating mindful moments of calm, where you can pause, breathe, and reconnect with your inner self.

Why Stillness Matters

In the fast pace of modern life, we rarely give ourselves permission to slow down. Over Christmas, this can intensify with added responsibilities and expectations. Yet, moments of stillness are vital for our well-being:
– **Restores Energy:** Taking a pause allows your body and mind to recharge.
– **Calms the Mind:** Stillness helps to quiet the noise of stress and overthinking.
– **Fosters Gratitude:** In silence, we can reflect on the beauty of the season and all we have to be thankful for.
– **Supports Self-Love:** Making time for yourself sends a powerful message that your well-being is a priority.

How to Cultivate Stillness This Christmas

Here are some simple practices to weave moments of stillness into your holiday routine:

1. Start Your Day with Breathwork (pranayama)
Before opening up to the day, take 5–10 minutes to sit quietly and focus on your breath. Its also important to know that these exercise can be practiced at any moment and doesn’t have to be simply in the morning or before bed or when your yoga mat is rolled out. You could be sat on the loo, waiting in a queue… here is a link to one of my go to pranayama breathing exercises, that brings so much stillness and relaxation with it Breathwork here

2. Create a Ritual of Quiet
Set aside some space each day to disconnect from distractions. This could be a walk in nature, a few restorative yoga poses, or simply sitting with a cup of tea in silence.

3. Practice Gratitude
Take a moment each evening to write down three things you’re grateful for. Reflecting on the positives helps shift your focus from what’s overwhelming to what’s truly meaningful.

4. Join a Yoga or Meditation Class
A guided session can help you step into stillness with intention. Consider joining me in a relaxing yoga class or meditation class or workshop as a way to unwind and recharge. Click here to take a peek at my classes or workshops

5. Embrace Imperfection
Stillness comes when we let go of striving for perfection. Remember, Christmas isn’t about how much you do—it’s about the love and presence you bring to it.

Making Stillness a Gift

As you move through the holiday season, consider this: finding stillness isn’t just for you. When you nurture your own calm and well-being, you bring a sense of peace and balance to those around you.

So this Christmas, give yourself the gift of stillness. It doesn’t come wrapped in shiny paper, but it’s the most valuable gift you can offer yourself—and it lasts long after the decorations come down.

Wishing you a peaceful and mindful holiday season,

Navigating Stress and Anxiety with Yoga: A Path to Calm and Clarity

In today’s fast-paced world, stress and anxiety have become nearly inevitable for many of us. Whether it’s the demands of work, relationships, or just the constant stream of information we’re exposed to, it can feel overwhelming when we begin to struggle to navigate.

a way to calm the nervous system, regain balance, and reconnect with a sense of inner peace

Adopting a Yogic lifestyle or a simple daily Yogasana practice, offers us a powerful antidote—a way to calm the nervous system, regain balance, and reconnect with a sense of inner peace. If you’re looking for a way to manage stress and anxiety, yoga could be just the practice you need.

Understanding the Impact of Stress and Anxiety on the Body

Stress and anxiety are natural responses to life’s challenges, but when experienced too frequently or intensely, they can take a toll on us mentally and physically. Chronic stress can lead to tension, shallow breathing, fatigue, and even physical pain. Anxiety often brings feelings of restlessness, worry, and an inability to quieten the thoughts.

deep belly breathing activate the parasympathetic nervous system, which promotes relaxation and reduces the “fight or flight” response

In yoga, we practice cultivating a sense of awareness to notice these responses as signs that our body and mind are out of balance. The beauty of yoga lies in its ability to address both the physical and mental components of stress, offering a holistic accessible approach to healing and restoring equilibrium.

How Yoga Helps to Alleviate Stress and Anxiety

Yoga provides several key benefits that can help reduce stress and anxiety:

1.Breathing Techniques (Pranayama)

One of the most effective tools in yoga for calming the mind and soothing the nervous system is conscious breathing. Techniques such as Ujjayi breath (victorious breath), Nadi Shodhana (alternate nostril breathing), and deep belly breathing activate the parasympathetic nervous system, which promotes relaxation and reduces the “fight or flight” response. By focusing on your breath, you can create a sense of calm and clarity, no matter how chaotic your surroundings might be. Pranayama plays an important role in my yoga classes in St.Helens

2.Mindful Movement

Through yoga poses (Yogasana), we release physical tension that can be stored in the body due to stress. For example, gentle backbends like Camel Pose or Sphinx Pose can open the chest, helping to relieve feelings of tightness or constriction. Forward bends like Child’s Pose or Seated Forward Fold have a calming effect, signaling to the body that it’s safe to slow down and rest. These movements not only promote physical well-being but also help ease the mental strain that often accompanies anxiety.

3.Cultivating Presence and Awareness

Yoga invites us to be present in the moment, allowing us to break free from the cycle of worry and rumination. Yoga brings a release to the attachment of identifying with thoughts and feelings. As you focus on the sensation of each pose or the rhythm of your breath while in asana, the mind naturally becomes less distracted by thoughts of the past or future. This practice of mindfulness (awareness) helps shift your focus away from anxiety-inducing thoughts, fostering a sense of peace and isness.

4.Restorative Yoga and Relaxation

If you’re feeling particularly stressed, restorative yoga is an excellent way to calm the nervous system. This gentle practice involves long-held, supported poses designed to deeply relax the body and mind. Poses such as Legs Up the Wall, Supported Child’s Pose, or Reclining Bound Angle Pose are ideal for releasing tension, restoring energy, and soothing the nervous system. I offer guidance through restorative yoga classes in St. Helens please come join us!

5.Meditation and Visualisation

Meditation is another powerful tool in managing stress and anxiety. Even just a few moments of seated meditation can help slow down the thoughts and create mental space. In my yoga classes in St.Helens I offer guided imagery or visualisation practices—where you imagine a peaceful, safe place or visualising your breath as a calming force—these can also help bring the body/mind to a place of calm and balance.

Practical Tips for Incorporating Yoga into Your Routine

1.Set Aside Time for Your Practice

Even if it’s just 10-15 minutes a day, making yoga a regular part of your routine can help you build resilience against stress. Try to practice at a time when you can be undistracted and truly focus on yourself—whether it’s in the morning, during lunch, or before bed.

2.Create a Calming Environment

Set the mood by dimming the lights, lighting a candle, or playing soft instrumental music. A calm environment helps signal to your body that it’s in a safe space to relax and let go of tension.

3.Use Props for Support

Props like blankets, bolsters, and blocks can be incredibly helpful in restorative poses. They offer support and comfort, making it easier for your body to fully relax and release tension.

4.Be Kind to Yourself

Remember, yoga is not about perfection. If you don’t feel like you’ve “done it right,” that’s okay. The beauty of yoga lies in the practice itself, not in achieving a specific outcome. Approach each session with patience, self-compassion, and an open heart.

The Power of Yoga in Creating Lasting Change

The more consistently you incorporate yoga into your routine, the more you’ll begin to notice its effects—not only in your physical body, but in your mental and emotional state as well. Yoga is a journey, a lifestyle. With each practice, you become more skilled at navigating stress and anxiety with a sense of ease and clarity.

If you’re feeling overwhelmed, stressed, or anxious, remember that yoga offers a sanctuary. It’s a practice of self-care and healing, and no matter where you are in your journey, it’s always available to guide you back to a place of peace.

I hope this post helps you begin to navigate the challenges of stress and anxiety with the transformative power of yoga. Take a moment today to breathe deeply, move with intention, and create space for peace within. I would love nothing more than for you to join me in practice so please click on this link here to book your space for practice with me in my yoga classes in St Helens and various other UK venues

The benefits of Yoga Nidra.
Unlocking the Power of a Self-Body Scan: Tuning into Your Body’s Energy

In the fast-paced world we live in, it’s easy to overlook the subtle messages our bodies are constantly sending us. Physical discomfort, fatigue, and stress often arise without us even noticing the small changes that lead to them. But one of the many benefits of yoga Nidra is providing us with an opportunity to detect these early signs and nip potential health issues in the bud?
Yoga Nidra, a self-body scan comes in—a practice of tuning into the energy and sensations within your own body to identify changes that might otherwise go unnoticed.

By becoming attuned to the body’s sensations, we can often identify early signs of imbalance or distress before they manifest into larger, more serious health problems

What Is Yoga Nidra Self-Body Scan?

A self-body scan is a practice of consciously checking in with your body on a regular basis, focusing on how it feels physically and energetically. It’s an introspective process, where you tune into both the tangible (muscle tension, discomfort, fatigue) and the intangible (emotions, energy levels, and stress). This is not necessarily a medical diagnosis, but rather an intuitive practice that allows you to monitor your body’s signals over time. One of the many benefits of yoga nidra.

By becoming attuned to the body’s sensations, we can often identify early signs of imbalance or distress before they manifest into larger, more serious health problems. Think of it as a regular energy check-up, which empowers you to take preventative measures in your physical and emotional well-being.

What Are The Benefits Of Yoga Nidra Self-Body Scan?

1.Early Detection of Issues: Many physical or emotional imbalances start with small, almost imperceptible changes. By performing a self-body scan, you can catch these early indicators and address them before they become more severe. For example, you may notice recurring tension in a certain area of your body or a slight dip in your energy that you might otherwise ignore.

2.Enhancing Body Awareness: Regular scans help you become more in tune with your body’s natural rhythms. You’ll learn to recognize what feels “normal” for you, so when something shifts, you’ll be more likely to catch it early. This awareness allows you to make proactive choices that support your health, such as adjusting your posture, taking a break, or making changes to your diet or exercise routine.

3.Stress and Emotional Release: Physical discomfort is often a manifestation of emotional tension. A self-body scan can help you become aware of areas where stress, anxiety, or unresolved emotions are accumulating. By noticing these patterns, you can take steps to release the tension—through breathwork, relaxation techniques, or other healing practices.

4.Improving Energy Flow: The concept of energy flow is integral to many wellness practices, including traditional Chinese medicine and yoga. By learning to detect shifts in your energy, you can enhance the flow of vital life force (often referred to as “Qi” or “Prana”) throughout your body, which can improve overall health and vitality.

How to Practice Yoga Nidra Self-Body Scan

A self-body scan can be as simple as taking a few moments to check in with yourself, or it can be a more detailed practice that you do on a daily or weekly basis. Here’s a step-by-step guide to help you get started and feel fully the benefits of yoga nidra:

1.Find a Quiet Space: Choose a calm and quiet environment where you can relax without distractions. You can do this sitting, lying down, or standing—whatever feels most comfortable.

2.Take a Few Deep Breaths: Start by taking a few slow, deep breaths to center yourself. Inhale deeply through your nose, hold for a moment, and then exhale slowly through your mouth. This helps calm the nervous system and prepare your mind to focus.

3.Scan from Head to Toe: Close your eyes and mentally begin to scan your body starting from the top of your head. Slowly bring your awareness to each part of your body, moving downwards.

•Head and Face: Pay attention to any tension in your jaw, forehead, or scalp. Are you holding stress in these areas? Are your eyes strained or tired?

•Neck and Shoulders: Notice if there is any tightness or discomfort here. Many of us hold stress in the neck and shoulders, leading to headaches or muscle pain.

•Chest and Heart Area: Check in with your breathing. Is your chest tight? Do you feel any emotional heaviness here?

•Arms and Hands: Are there any aches or sensations in your arms or hands? Sometimes, repetitive strain or tension manifests here.

•Abdomen: The stomach area is particularly sensitive to emotional stress. Are you experiencing bloating, discomfort, or a fluttering sensation in your gut?

•Back and Spine: Pay attention to any tightness or discomfort along your back, especially in the lower back. This area can hold a lot of physical and emotional strain.

•Legs and Feet: Notice how your legs and feet feel. Are you experiencing fatigue, tension, or discomfort from standing or walking throughout the day?

4.Tune into Your Energy: As you scan each part of your body, take note of the energy you feel. Is your energy flowing smoothly, or do you feel blocked or depleted in certain areas? Trust your intuition—sometimes you might sense an area of your body needing more attention or care.

5.Check In Emotionally: While scanning, also notice if there are any emotions arising. Are you feeling anxious, excited, sad, or stressed? Emotional tension can often be held in certain areas, so this is a good time to observe any correlations between your physical and emotional state.

6.Conclude with Gratitude: Once you’ve completed your scan, take a few moments to express gratitude for your body. Reap benefits of yoga nidra. Acknowledge any areas of discomfort or imbalance with compassion, and commit to taking action to support your well-being moving forward.

Benefits of Regular Self-Body Scans

•Prevention: Detecting early signs of tension, pain, or discomfort can help you prevent chronic issues and promote long-term health.

•Mind-Body Connection: Strengthening the mind-body connection allows you to respond to your body’s needs with greater awareness and mindfulness.

•Self-Care Empowerment: Regular body scans empower you to take control of your health. Whether it’s through rest, exercise, nutrition, or emotional healing, you’ll be better equipped to address issues before they escalate.

Conclusion

By incorporating a self-body scan into your regular routine, you open the door to deeper self-awareness and proactive health care. It’s a simple yet powerful practice that not only helps you detect subtle changes in your body but also fosters a greater connection to your inner energy. The more in tune you become with your body’s signals, the better equipped you’ll be to nurture and care for it in ways that support your overall well-being.

In today’s busy world, where stress and distractions abound, tuning into your body’s subtle cues is one of the most powerful tools you have for maintaining balance and health. In my yoga classes in St Helens, the benefits of yoga nidra self-body scan is woven into, and a regular part of your practice—it could be the key to unlocking a healthier, more vibrant you.

To reserve your spot on a mat with me, click here

See you in practice!

What are our thoughts and feelings?

We all think thoughts, we all feel feelings which inevitably come and go. Yet as fleeting as they are, we often find ourselves carried away with our thoughts, or attaching our identity to our feelings. Instead of questioning as to where they come from or where they go, or whether we should hold so much concern for them at all, we find ourselves in a fog of thought or giving our power away with comments such as ”I am sad” or ‘you make me so angry!”.

So. I invite you to take a moment to dig deep in the catalogue of memory. Then find an experience you’ve had where you felt a feeling of sadness, anger or maybe frustration, where the thoughts were cluttered. How does it feel? Does if feel as strongly as it did while the event unfolded?

Now take yourself to a moment, where you felt happy, relaxed and feeling safe maybe. Where the thoughts were clear and flowing. Sit with it for a moment now. Close your eyes and take a conscious deep breath and BE with that thought and those feelings once again….How does it feel?

Was your overall experience in these moments derived from an idealism or expectation not being met? Or maybe it was the opposite and the experience was all that you had expected or more?

Was your peace in both moments, determined by attaching to idealisms and expectations? Whether they were labelled as ‘good’ or ‘bad’, were you attached to the outcome and the feeling it cultivated whether happy or sad?

conflict with ourselves or another, comes from our identifcation to the thoughts and feelings

We are not our thoughts, nor our feelings. They come and go like the the waves of the ocean, so why would we mistaken the all pervading ocean to be only the wave? Lifes very nature is to move, to flow.

I explain this to my children in a little story of a snowman…

It’s a cold winters day. The snow is falling, leaving a blanket of white sparkling fluff on the ground, We excitedly wrap up and head into the garden to build a beautiful snowman.

Memories formed of the fun we had building our snowman, the sense of pride and achievement when we placed his carrot nose on his round face as the finishing touch. We stand back with a big smile and admire our handy work, our creativity, and marvel at what we created with our own imaginations and soggy gloved cold hands. We head back into the warmth of our home with a sense of achievement.

The next day, you rush to the window to see if he’s still there. A wave of relief washes over you when you see he’s still standing tall and proud as the cold winters sun glistens on his ice white body. The sparkles creating a magical aura around him.

Another day passes and as soon as you wake, you rush to the window. The snowman is still there, phew! But wait, he’s changed…hes not looking so grand, a little wonky perhaps, his head slightly tilted and his carrots looking a little droopy too! Feeling frustrated you slip your wellies on, forgetting to put you coat on with a sense of panic you rush out into the garden, grabbing the snow with your bare hands and patching your snowman up. Again, you stand back with a smile, satisfied that he looks good again and you walk in feeling super cold but happy that you have ‘fixed’ your snowman.

The following day you rush to the window to check in on your snowman, it was the first thing you thought of when you woke up with a mix of excitement and angst consuming you as you anticipated the fate of the snowman was today. It’s raining, heavy. Unable to see clearly, you panic as you can only make out a shape at the bottom of the garden through the rain drops filling the window. You’re so upset, you forget to put your wellies on let alone your coat and run out into the garden. Standing barefooted you begin to cry, your snowman had melted. Washed away. Your snowman had gone. You cried. Tears of anger filled your eyes and as you let your frustration flow, those tears rolled down your red cheeks with the rain you blamed for washing away your snowman.

I came up from behind with a big blanket and wrapped it around you along with my arms for a long loving hug. I held you close and asked you to why was you so sad. You wailed with despair “the stupid rain had washed away my snowman and now he was gone forever”. ” I understand why you may feel sad right now, but please look closer, he’s still here” I replied softly. You raised your voice and shouted ‘dont be silly mum, are you mad? Can’t you see that he’s gone and I’m so angry and sad?” I hugged you a little tighter and said “look from the stillness of your heart, the snow was rat some point rain, the puddles you see on the ground, the rain drops landing all around, are all your snowman darling, he is everywhere to be found.”

You closed you eyes, took a deep and soft breath, then opened them again to see from your heart, what was left. You too could see your snowman in the puddles and droplets of rain on your skin, even the tears on your cheeks maybe once was him. The corners of your little mouth started to rise, a sense of knowingness arrived in your bright blue eyes.

‘Thank you mummy’ as you gave me a kiss, ‘ he will always be here’ as you pointed to your heart ‘there is nothing to miss”

We walked slowly back to the house to go get dry and warm, the same as we did the day your snowman was born. Turning back once again with a smile on your face, you couldn’t see your snowman anymore yet still felt happy as you knew there was nothing to replace.

So, if you ever find yourself in the red mist of anger, or swept along in the flow of frustration, take a moment to shift into your awareness and witness the feelings, to watch the thoughts. Notice the stillness in the space where the witness resides. If you have a little more space, I recommend an easy Pranayama breathing technique tat helps to bring balance to the body/mind. The link is here

YOU are that. I AM THAT. The all pervading stillness that allows of life moves through.

Autumn Yin Yoga –

a moment to surrender

Welcome!

In todays post I will be sharing my insight into Yin Yoga and how it can help you transition from the long and warm summer days, to the unpredictable and ever-changing colder days of Autumn. This Autumn Yin Yoga blog post was the theme of my in person classes this week which you are more than welcome to join here. We delve into the Traditional Chinese Medicine side of the practice to give you a greater understanding of the reason we sit in particular postures and how they can help bring balance.

Traditional Chinese Medicine (TCM) uses various elements to describe the essence of everything in life, including ourselves and our bodies. The properties of the elements help us in understanding our own mental and emotional patterns or habits.

Each element has connections with an individual meridian system, and its health is determined by the element’s balance or imbalance.

The METAL element is associated with the meridian system of the lungs and large intestine. These meridians are located in our arms. When practicing Autumn Yin Yoga, we may opt for postures which generate tension in the outer arm to target the large intestine or the inner arm to target the lungs.

Autumn Yin Yoga

Chinese medicine defines this meridian system by finding similarities with the Autumn season. Autumn is a period of decline, a shift from Yang (active season) to Yin (still season). The moment has arrived to start recognising what’s significant from what’s not. This transition can be observed in nature when the withered leaves fall throughout this season. They don’t, however, entirely die; rather, they become fertiliser, nourishing the land for the following season. It is an entire season of metamorphosis, so accepting changes and saying goodbye to the old will be needed in order to make room for the new.

The function of the organs associated with this meridian shows the same metamorphosis that we witness in nature. The lungs and large intestine are responsible for sorting what’s needed from the unnecessary. The lungs separate the oxygen that enters the bloodstream from the carbon dioxide that leaves the body. The Large Intestine collects the remaining nutrients from our food and separates them from what is useless and should be eliminated.

How the metal element impacts our being: Why is this important?

The Metal element describes the mental characteristics related with this meridian in the same way as the autumnal season explains the function of the organs.

The metal element symbolises structure, rigidity, stability, and strength. Someone with a strong metal will be disciplined, appreciate structure, behave ethically, and respect rules and authority. It is rigorous and efficient, with a strong drive and commitment to achieving the greatest outcomes.

As with any element, having too much or too little of it can cause an imbalance that affects our physical and mental well-being.

A physical imbalance in these meridians can cause disorders that affect the lungs, chest, and throat, such as asthma, colds, and sinusitis. It can also cause skin conditions including eczema and dry skin. In the large intestine, it can produce constipation or diarrhoea.

On a mental and behavioural level, too little metal leads to a lack of structure, indifference, a lack of bias, or a lack of care. On the other hand, too much Metal leads to harsh criticism, being critical, perfectionist, and having high expectations. It can lead to excessive rigidity, which causes an unwillingness to accept change and makes it difficult to let go.

The predominant emotion connected with an imbalance of this element is GRIEF, which is clinging on to something and unable to let go. It is an attachment to another person, a belief, a concept about ourselves or the universe and reality.

Why is this important? Because attachment and the unwillingness to let go are what hinder us from living in the present moment. And only complete presence allows us to experience true calm, contentment, and joy.

So, how do we LET GO?

Letting go is not an action; rather, it is the reverse. It is the release from clinging onto something. Stopping the attachment. It is about relinquishing the belief and expectation that we need something for us to be happy, whole, and fulfilled. LETTING GO means full acceptance of the present moment as it is. So there is nothing to do, so to speak but simply stop doing.

When we resist letting go, we are unable to feel full presence, and the present now is the only moment when we can experience wholehearted joy.

So maybe create some space, if not now, then at some point in your day, to self inquire. Reflect upon any areas in your life where you may be clinging on. Whether it be to a desired outcome or expectation. You could even be attached to the outcome of letting go! Like a dog chasing its own tail, if you learn to be still you will see there is nothing to let go of but the mere thought of the attachment in the first place.

Are you being very strict in your life? In your plans, what are your expectations? Do you need to improve your flexibility in some areas?
How do you feel when things are changing? How comfortable are you with change?
Is there any aspect of your life that needs or is undergoing change?
Are there any areas where you are resistant to change?
Are there any places where you are unable to let go of something or someone?
Are you hanging onto any beliefs about who you are or how your life should be that are keeping you stuck in a state of resistance and rejection of reality? As a result, you are unable to completely experience what is.

Brahmacharya – Self inquiry

If the self inquiry is a little too challenging for you then may I suggest a few other ways you could explore surrendering:

If you related to any of the above questions, you may be experiencing a metal element imbalance and may benefit from a Yin practice that focusses on the lungs and large intestine meridians.This imbalance is common during the transition of yang summer season to the yin autumn season. Postures aimed at the inner and outer arms aid in the removal of blockages in these meridian channels, which hinder the uninterrupted flow of energy through your body and so impact you emotionally or physically.

What else could you do? I would recommend embracing spontaneity. Get out of your comfort zone. Allow yourself to be in situations in which you have no control so that you may become more comfortable and lessen your connection to certain beliefs that may be keeping you stuck. You practice being more flexible and less rigid.

Another method is to practise “letting go” in a practical sense by getting rid of everything you don’t truly need so that your mind becomes more comfortable with it. Learning to let go of small things at first allows your entire being to become more comfortable with letting go of larger, challenging things. Clearing out your wardrobe and giving away clothing you no longer use to a charity can help you learn how to do this.

Of course, meditate. Practice yoga. Because that is precisely what we are engaging in: returning to presence. Acknowledge and accept the present moment. Without attempting to alter it in any way. Without any preconceived notions about how it ought to be. We practise being fully present in the breath and body. Only in this present moment can we discover serenity, contentment, and joy. Isn’t that what we all are seeking?

I do hope you have enjoyed reading todays blog and please leave a comment below if you have any feedback or questions.

In the meantime, I have attached a playable PDF version of the sequence created for my class this week below. Don’t forget to press the play button for it to live scroll through the sequence. There is also a simple recording of my Autumn Yoga Nidra you can listen to here. It’s a simple and effective Autumn Yoga meditation to help you to change your perspective of ‘letting go”.

Click here for the direct link to the recording.

I stumbled across this gorgeous recipe from Medical Medium. A whole food recipe that’s a definite hit with me and my family. This Strawberry Banana bread is so easy to throw together, pop in the oven, enjoy the amazing smell that fills up your home while you wait for it to cook. You can replace the strawberries too with walnut and a slash of coffee if you’re fancying one to deter the kids from!

This recipe is gluten, dairy and egg free, and also low in fat.

Bananas: The fructose in banana is liver’s favorite source of food. It provides quick fuel to the liver and wakes up sleepy cells, increasing their ingenuity and work output. Soothes the linings of the intestinal tract and also soothes the nerves attached to the intestinal tract. Bananas are a powerful antiviral food and contrary to popular belief, they are also one of the most antibacterial, anti-yeast, antifungal foods. A great food to combine with other nutrient-rich foods or to take with supplements, because they improve the liver’s ability to absorb nutrients.

Strawberry Banana Bread

Ingredients:

3 ripe bananas (yields about 1 1/2 cups mashed)
1/4 cup maple syrup
2 tbsp coconut sugar
1 tsp alcohol-free vanilla extract
1/2 cup unsweetened almond milk
2 1/2 cups gluten-free oat flour
1/2 tsp sea salt (optional)
1 tsp baking powder
1/4 tsp baking soda
3/4 cup roughly chopped strawberries
2 whole strawberries, thinly sliced, for topping

Directions:

Preheat oven to 350F. Line a 9×5 loaf pan with parchment paper.
Place the bananas in a bowl and mash with a fork or potato masher. Add the maple syrup, coconut sugar, vanilla extract and almond milk. Mix well.
In another bowl, combine the oat flour, sea salt, baking powder and baking soda. Whisk until lump free. Add the wet ingredients and fold gently until you get a uniform batter.
Add the chopped strawberries and stir very gently, just enough to incorporate them.
Pour the batter into the loaf pan and bake in the oven for 45-55 minutes, until a toothpick inserted comes out clean. Remove from the oven and cool completely before slicing.

Serves 4

Becoming friends with your body is an essential part of trauma healing, and it must take place at a pace that respects your own unique needs. This first involves developing the capacity to deal with difficult feelings, unsettling symptoms, and unpleasant memories.

The intention is to give you a sense of safety and stability so you are able to hold your ground. Applied polyvagal theory in yoga teaches you to have faith in the reliability of the support that your yoga mat offers.

It is best to practise therapeutic yoga in a quiet, secure, and tranquil setting when using it to aid in trauma rehabilitation. Maybe this is something you can find in a class, but if you’re going to start practicing at home, I suggest you to spend some effort setting up a space that feels good for your body and mind.

developing the capacity to deal with difficult feelings, unsettling symptoms, and unpleasant memories

When applying polyvagal theory to your Yoga practice, it can help you to become a compassionate observer of your body and mind. This offers an effective starting point for self-knowledge. Sometimes, your body may respond to a stressful situation before you ever realise what caused it.

Your body and brain have released a series of stress chemicals, including cortisol and adrenaline, even if you are not aware of it. This is one of the reasons you need to work with the body to optimise healing rather than trying to mentally rationalise your way out of trauma symptoms. doing yoga on a regular basis.

Because the vagus nerve has several extensions throughout the body, it is important for neuroception. The best way to think of it is as a bidirectional communication channel between your body and brain. It is the tenth cranial nerve. A nerve that runs from the brainstem into the stomach, intestines, heart, lungs, throat, and face muscles is called vagus, which means “wandering” in Latin. The majority of vagus nerve fibers—between 85 and 90 percent—are afferent, meaning that they deliver.

Yoga as an Awareness Practice with Applied Polyvagal Theory

By intentionally noticing signs that your body is reacting to a threat of harm, you can develop your ability to recognise neuroceptive cues. You might clench your thighs, clasp your fists, stiffen your jaw, or wrinkle your brow. Whether you are doing asana, pranayama, sitting in meditation, or moving in savasana, you have the opportunity to cultivate awareness in every yoga practice.

Begin by observing if you find it easy or difficult to remain motionless. Do you move differently than usual? Are you tempted to fidget? Are you agitated or nervous? Do you feel drowsy or unmotivated? Do you feel drooping or bent over? Are you too still, or do you feel frozen? Are you at peace and feeling relaxed?
Start observing your breathing. Is there an impulse for you to hold your breath? Are you taking shallow breaths? Does it feel like you’re breathing faster or that you’re having trouble breathing, as if you’re not getting enough oxygen? Do you breathe gently and freely? Is there any tightness around your eyes? Is your brow wrinkled, or have they narrowed? Do you feel tense around your temples or in your forehead? Pay attention to your mouth and jaw. Do you catch yourself clenching your teeth or pursed lips? Is the roof of your mouth firmly pressed against your tongueBe aware of any tightness in your neck, base of the skull, or throat. Try rolling your shoulders back and forth to feel for any constriction or tightness in your chest, upper back, or shoulders.
Focus on your abdomen. Is there any stiffness in your low back, stomach, or diaphragm? Pay particular attention to your hips and pelvis if that’s comfortable for you. Do you find that you often clench your buttocks’ gluteal muscles or clutch your pelvic floor? Feel your feet and legs to find out whether you have a tendency to hold tension in your thighs by clutching them. It’s possible that your calf muscles are tense from habit. Are you prone to curling your toes or gripping your feet?
Once this mindfulness practice is complete, spend some time noticing what you noticed about yourself.

Your Vagus Nerve: Breathe

The vagus nerve extends into the smooth muscle of the heart and lungs, which is one reason why breath is important for your overall health. Both parasympathetic and sympathetic nervous systems are represented in the heart and lung connections. Quick, forceful breaths into the upper lungs, often known as hyperventilation or overbreathing, are linked to the sympathetic nervous system. In response to stress, the hypothalamic-pituitary-adrenal (HPA-axis) releases cortisol, which raises your heart rate and respiration rate and activates your self-defense mechanisms. Over time, this causes fast breathing in the upper chest, which causes over breathing or symptoms of anxiety.

hyperventilation or overbreathing, are linked to the sympathetic nervous system

This practice involves developing an even length of your inhale and your exhale with diaphragmatic or “belly” breathing. I recommend you to explore how a fundamental practice affects your body and mind.

Create a cosy spot to sit where you’re able to relax and feel supported. Just focus on observing your breath at first. Take note of how long your breaths are when you inhale and outhale. Take note of how the inhales and exhales change. Take note of any tension or physical, emotional, or mental discomfort you may be experiencing.
I recommend placing one or both hands over your tummy, expanding the area like a balloon with each breath, and then drawing your navel back towards your spine with each exhale.
When you’re ready, begin to measure how long your breath ought to last by inhaling to around a count of four and exhaling to around a count of four . By changing your count, you may quickly modify this breath to suit your needs depending on what’s comfortable for you.
When you feel finished, spend some time reflecting on whatever you noticed about yourself via this breathing exercise.

In the next blog post I will be guiding you through a sequence that explores postures to encourage vagal toning.

I hope you found this post useful and useful please put it into practice over the next few days.
Leave a comment with any feedback on any changes you notice in your general wellbeing after consistant practice.

Thanks for reading!

Virasana is a wonderful remedy for tired legs at the end of a long day, as well as an alternative to posture for seated meditation.

Sanskrit

(veer-AHS-anna)

vira = man, hero, chief

The benefits of Hero Pose and the basics –

Benefits

Releases tension in the thighs, knees, and ankles
Strengthens the arches of the feet
Improves digestion and relieves gas
Helps relieve the symptoms of menopause
Reduces swelling of the legs during pregnancy (through second trimester) and Christmas shopping!
Therapeutic for high blood pressure and asthma

How to

To come into Hero pose or Virasana, begin in an all fours position on your hands and knees.
Bring your knees closer together and separate your feet slightly wider than hip distance apart
Press the top of your feet down and slowly lower your hips back until eventually sitting on the mat (or props) between the heels
Use your hands to roll the flesh of your calves away, draw your navel in and up, ground through your sitting bones and extend through the crown of your head
Stay for 5 to 10 breaths
Come out of the pose the way you came in, by placing the hands in front of you and lifting the hips back up to all fours

Making sure the soles of the feet face upwards rather than inwards to protect the knees.

Beginners’ tips for Hero pose

Use as many props as you need to raise the hips up, and avoid any discomfort in the knees. Stacking cushions or blocks between your feet is a great option
You can practise the pose one leg at a time with one leg folded under and the other straight out in front of you before coming into the full pose
Gradually build up the length of time you stay in the pose.
If your ankles are stiff, place a rolled up blanket underneath to decrease the stretch
Keep pressing firmly through the tops of the feet and firm the inner ankles in

Variations

If you feel any discomfort in your knees, adjust the pose accordingly by elevating your hips by placing a couple of blocks or cushions between the feet to sit on.
Avoid in the case of ankle or knee injuries or recent knee op.
If your quads (front of thigh muscles) are very tight, come into the pose slowly and keep the hips higher by sitting on props such as yoga blocks or cushions. You should feel the stretch in the belly of the muscle rather than at the attachment points at the knees.

I enjoy poses that appear simple yet present us with a physical and mental challenge. At first glance, Hero Pose appears to be as easy as just getting down on your knees. However, the posture calls for a precise, deliberate alignment of your feet and knees. Depending on the structure of your calves, ankles, and quadriceps, you might need to modify the pose. You must practice inner and outer calm and sit with oneself in order to hold the pose.

I hope this break down on hero pose helps you to explore it further in your own time, and you are more than welcome to come along to one of my yoga classes in St Helens, or for an even deeper practice, one of my yoga workshops in Merseyside too!

Oh and speaking of yoga workshops…why not come along to my Spring Awakening Yoga Workshop. There is no better time to revisit our connection back to the cyclical nature of the seasons.

Spring’s energy is powerful and vibrant. It is the true beginning of a new year. In this yoga workshop you will be guided by trauma informed Yogatherapist Leanne Tipton, She will guide you through practices to embody your bodies energy and the environment around us, using yoga postures, breathing techniques, and meditation so that we can better support our energy, health and wellbeing this Spring time. A lovely afternoon of Spring awakening with mindful yoga, connection and time for rest, reflection and rejuvenation in a beautiful studio setting, accompanied by grounding essential oils. Ending the workshop with some nourishing goodies and a little gift to take home with you. All welcome to this workshop, including complete beginners.

BOOK YOUR PLACE FOR SOME MINDSPACE

CLICK HERE

The vagus nerve is sometimes referred to as an “information superhighway”¹and some research suggests it could hold the potential to counteract stress and soothe the nervous system.

Researchers are continuing to explore the impact that stimulating the vagus nerve could have on a person’s mental health, with some psychologists and health specialists particularly excited by the potential connection. It’s time to meet (and applaud) the vagus nerve.

What is the vagus nerve?

Pronounced vay-gus, the vagus nerve is an essential part of the parasympathetic nervous system – and the longest cranial nerve in the body.¹

It stretches from your brainstem to your digestive system and is made up of thousands of fibres that constantly give your brain updates about your organs.

It’s not just its length that makes it intriguing though. There is evidence of scientists studying the vagus nerve in the late 1800s, investigating whether stimulating it could be a potential treatment for epilepsy. They later discovered that a side effect of activating the nerve was an improvement in mood.¹

A theory that is currently being explored is that stimulating the vagus nerve could lead to:

Reduced stress
Greater personal connections
Better physical health.⁴

What does the vagus nerve do?

Here’s a look at some of the to-do list of the vagus nerve ² :

Relaxes tension.The vagus nerve counteracts activity of the sympathetic nervous system, down-regulating our response to stress, curbing our physiologic state of alarm by moving us into a state of calm – often experienced as a ‘state of safety’.
Oversees digestion – and is a main channel of connection between the brain and the gastrointestinal tract. The vagus nerve sends signals to the brain based on the actions of our gut bacteria – which is influenced by specific types of food. Here lays the ‘digest’ element to the vagus nerves duty to help us ‘rest and digest’.
Influences inflammation. The stress response actually activates our immune system – and if stress is prolonged it can inflict damage on our organs. By playing a role in stress and its relief, the vagus nerve can help prevent inflammation.

Basically, stimulating the vagus nerve could potentially help us calm down, rest, and digest.

“The body’s stress response results from the activation of the sympathetic nervous system and is essentially the same regardless of the cause. It merely varies in intensity, duration, how easily it is activated. Being a parasympathetic nerve that influences many body functions, the vagus nerve helps dampen this response.”

A breathing exercise to potentially stimulate the vagus nerve and in turn – reduce stress

While the most common form of vagus nerve stimulation is electro stimulation (as in the case for treatment for uncontrolled epilepsy) there is some research suggesting activities like paced breathing may influence brain activity associated with stimulation of the nerve arising from the diaphragm.

I have included below, a sample of a breathing pattern aimed at stimulating, or “lighting up” the vagus nerve:

It’s all about extending the exhale to be longer than your inhale, and noticing how you feel before and after.

Close your eyes.
Notice your breathing.

Start to lengthen your inhale all the way down into your belly
(letting that vagus nerve feel that breath.)
Now lengthen the exhale too, making it longer than your inhale.

At the top of the next deep, belly inhale, pause and hold for 3. 2. 1.
Slowly and deeply exhale, again longer than your inhale.

Repeat for 10 rounds.
Notice how you feel.

Other possible techniques to activate your vagus nerve

Through understanding that numerous forms of paced breathing can impact brain electrical activity, and that this might be mediated by vagus nerve stimulation arising from the diaphragm we can look at other methods of stimulation.

Some of the positive emotional and cognitive benefits we experience through deep breathing, yoga, or aerobic exercise activities could be attributed to cardio-respiratory stimulation of the vagus nerve.

I would like to suggest some other methods, to combine regularly, and assist in managing the stress response and possibly stimulating the vagus nerve:

Deep tissue massage
Yoga
Heat therapy (sauna)
Cold exposure (ice baths)
Swimming
Gym and cardio workouts
Time in nature and sunshine
Singing and ‘omming’
Gargling (loudly!)

While vagus nerve stimulation could be seen as a ‘health hack’ and has certainly developed a trend recently, it’s important to understand this is ongoing research, and the specific techniques mentioned are commonly recognised as relaxation exercises, rather than vagus nerve stimulating exercises. Developing a response to stress, rather than a reaction, is a practice we should prioritise, as it will bring a balanced body and mind which will in turn, let that soul shine!

The connection between a lot of symptoms such as sleep disturbances and digestive problems and an inflamed Vagus nerve is very apparent and should be the first port of call in the process of elimination when attempted to restore balance.

I f you would like to delve into these practices in more depth and with support, please get in touch with me here, or head over to our workshops and book your self on to the Reset Workshop which is coming up in late spring!

Sources:

¹Medical News Today – Vagus Nerve Stimulation
²Psychology Today – Vagus Nerve
³National Library of Medicine – Vagus Nerve Stimulation

Disclaimer:

This article contains general information only and does not take into account the health, personal situation or needs of any person. In conjunction with your GP or treating health care professional, please consider whether the information is suitable for you and your personal circumstances.

Magnesium glycinate is a fantastic aid for muscle and nerve pain, cramps, spasms, headaches, and migraines–to name a few. The benefits of magnesium glycinate is that it supports the brain and nervous system, which makes it a great choice for those who experience neurological symptoms such as twitching, restless leg syndrome, anxiety, tremors, weak limbs, depression, seizures, TMJ, tics, tingles and numbness, fatigue, and dizziness. It also helps with neurological conditions such as fibromyalgia, MS, Lyme disease, RA, Hashimoto’s, and ME/CFS

Helps with insomnia

If you struggle with sleep issues, magnesium glycinate (click here) can be very helpful. If it’s challenging for you to get even a wink of sleep at night, severe lack of magnesium is often in play. Magnesium glycinate helps calm the adrenals, which makes it helpful both for sleeping and for managing stress, hardship, and any challenges during the day and night.

Magnesium glycinate supports blood vessels inside the liver, making them less restricted and more pliable and supple, allowing for easier blood flow throughout the liver. Magnesium gently flushes toxins out of the liver at the same time it calms liver spasms and agitation. It’s responsible for dozens of the liver’s chemical functions, including its adaptation skills. It also helps gently cleanse the intestinal tract, allowing the liver to receive cleaner, less-toxic blood.

Magnesium is a homeostasis mineral which helps keep thyroid hormone production in balance so that the thyroid neither under- nor overproduces hormones.

Magnesium glycinate is helpful for people are struggling with symptoms and conditions, but it’s also helpful for athletes or people who exercise regularly.

I would like to suggest getting in touch with me here to arrange a consultation or you can also refer to Medical Medium Cleanse To Heal (link here) for specific supplement and dosage recommendations, including magnesium glycinate, for over 200 symptoms and conditions if you would like to take action now.

read more here...

The information provided on this Site is for general informational purposes only, to include blog postings and any linked material. The information is not intended to be a substitute for professional health or medical advice or treatment, nor should it be relied upon for the diagnosis, prevention, or treatment of any health consideration. Consult with your licensed health care practitioner before altering or discontinuing any medications, treatment or care, or starting any diet, exercise or supplementation program.

So what is Ashwaghanda?

If you’ve been feeling nervous or stressed-out, someone has probably given you a mini sermon about the wonders of ashwagandha. If they haven’t, here’s one!

This powerful herbal medicine adaptogenic medicine used in ancient Ayurvedic medicinal practices to increase energy, improve overall health and reduce inflammation, pain and anxiety. It is the root plant native to warmer climates such as India and Africa.

What does Ashwaghanda do?

It enhances the function of the brain and nervous system and improves the memory. It improves the function of the reproductive system promoting a healthy sexual and reproductive balance. Being a powerful adaptogen, it enhances the body’s resilience to stress.

The herbal medicine can increase energy, improve overall health and reduce inflammation, pain and anxiety

Ayurvedic medicine is the traditional medicine system in India. It’s a healing tradition that uses nutrition, exercise, mindfulness practices and herbs to promote balance between the body, mind, spirit and the environment.

Ashwagandha is suited for those who prefer herbal medicines rather than suffering with the myriad of side effects most allopathic medicines can bring.

How can Ashwaghanda help me?

Modern life is full of stress triggers. And that stress contributes to physical and mental illness. During stressful moments, the cortisol stress hormone held in your body becomes elevated, and this causes your heart to pump harder and faster. You breathe rapidly and your body generates more glucose for a quick burst of energy. Your mind becomes hyper-focused on any threats, and your body goes into fight or flight mode.

When the stressful event is over, cortisol levels normalise and the symptoms you experienced disappear.

Unfortunately, when a threat is chronic — whether it’s stress from finances or work — the stressful response also becomes chronic. If it’s not nipped in the bud, and managed effectively, long term stress can contribute to persistent inflammation in the body and increase the risk of chronic ailments such as obesity, diabetes, hypertension, heart disease, stroke, cancer, osteoporosis and fibromyalgia.

Ashwagandha benefits

So hopefully at this point in reading, you’re realising that Ashwaghanda can be a great support to providing yourself with a more balanced and harmonised body, along with other stress management and a healthy lifestyle.

Here are some of the main benefits of Ashwaghanda.

Normalises cortisol levels, which reduces the fight or flight stress response – Ashwagandha is perhaps best known for its stress-relieving properties. Several studies highlight this advantage, observing ashwagandha’s ability to decrease participants’ stress and anxiety levels significantly. One particular study indicated that ashwagandha can benefit sleep quality as well—researchers confirmed participants slept much better with doses of the herb compared to placebo doses.
Reduces inflammation.
Improves memory.
Improves immune function and anti-aging properties.
Improves sleep.
Lowers blood sugar and fats. A couple of small clinical studies found ashwagandha to be helpful in reducing blood sugar levels and triglycerides (the most common type of fat in the blood). One study likened ashwagandha’s blood sugar-lowering effects to those of medications prescribed for type2 diabetes
Increases muscle and strength – Researchers continue to study ashwagandha’s efficacy in improving strength and muscle size. One study found participants experienced increased speed and strength . Another study observed an increase in muscle power, alongside a lower body fat percentage and reduced cholesterol levels when ashwagandha was consumed. Some participants also experienced better sleep, but this study did not compare ashwagandha consumption against a placebo. Ashwagandha treatments produced positive results in another study conducted solely with male participants. Compared to the placebo group, men who received ashwagandha saw significant gains in muscle strength (measured using bench press and leg extension exercises) and muscle size in their arms and chests, as well as a great reduction in body fat percentage. percentage and post-workout muscle damage.
Sharpens focus and memory – Ashwagandha may help improve cognition, memory and the ability to perform motor responses after instruction. Small studies have found that, compared to a placebo, ashwagandha significantly improved participants’ reaction times during cognition and psychomotor tests (which measure the ability to respond to instructions and perform an indicated action). One study even found that ashwagandha significantly improved participants’ attention spans, as well as their immediate and general memory across a variety of tests
Supports heart health – At least two studies have shown that ashwagandha can increase VO2 max levels, which is the maximum amount of oxygen you take in while physically exerting yourself^[. These levels are used in measuring cardiorespiratory endurance—how well the heart and lungs deliver oxygen to muscles during physical activity. Thus, higher VO2 max levels can indicate a healthy heart that performs well under those circumstances. With that said, this one study’s results may not apply universally since it was conducted with healthy, athletic adults exclusively as opposed to a more diverse group of participants.

How much should you take?

Ashwagandha comes in a variety of forms. It’s available in gummies, capsules, liquid drops and powders that you can mix into drinks.

I recommend a form that has no other agents in it such as binding agents or if a tincture, a alcohol free one. 500mg twice a day is the average recommended daily dosage and for no longer than six months at a time with a few weeks break. Dosages can vary depending on the reason you’re prescribed them. Your consultant will explain the reasons for dosage if asked.

Risks and Side Effects of Ashwagandha

Ashwagandha is a safe and nontoxic plant, but there are a few factors to consider before adding it to your diet.

Do you take other medications? It’s a good idea to let your doctor(s) know if you want to add something new to your health routine, including ashwagandha. If you’re already taking other medications, ashwagandha may enhance or weaken their effects.

Are there other conditions to consider?Ashwagandha may be unsafe if you are pregnant, breastfeeding, immunocompromised, soon undergoing surgery or have a thyroid condition. It’s also worth noting that some people who are allergic to nightshades or have certain grass allergies don’t tolerate ashwagandha well. If any of these situations apply to you, talk to your doctor or an integrative health specialist to determine whether it’s safe for you to take ashwagandha.

If you are struggling with any of the above ailments please get in touch to arrange a consultation. Click https://homeofalchemy.co.uk/classes/ to take a look at the services I offer.

I look forward to helping you on your healing journey.

Much love,

Lea

Footnotes –

Stress and anxiety have become constant companions for many in today’s fast-paced world. Because of the increased demand for holistic approaches to healing and well-being, ancient practices such as yoga and sound therapy have seen a revival. Combining these two potent modalities, restorative yoga and sound healing therapy, creates a one-of-a-kind and transformative experience for both the body and the soul.

In this blog post, we’ll look at the origins and principles of restorative yoga, as well as sound healing therapy, and see how the combination of these practices can provide profound relaxation, balance, and healing.

Restorative yoga with a bolster. Group of three young sporty attractive women in yoga studio, lying on bolster cushion, stretching and relaxing during restorative yoga. Healthy active lifestyle

Part 1: What Is Restorative Yoga?

Restorative yoga is a nurturing and gentle style of yoga that focuses on relaxation and healing. B.K.S. Iyengar created it in the 1970s, and Judith Lasater popularised it. By using props to support the body in various poses, restorative yoga aims to activate the parasympathetic nervous system, the body’s “rest and digest” response.

1.1 Restorative Yoga Principles

Surrender and Release: Restorative yoga, unlike more active forms of yoga, encourages participants to let go of effort and tension. Poses are held for extended periods of time, allowing the body to naturally soften and open.
The Influence of Props: Props such as bolsters, blankets, blocks, and straps are essential in restorative yoga. Props aid in the creation of a supportive environment that allows the body to deeply relax.
Focus on your breath: Restorative yoga requires conscious, deep breathing. It promotes relaxation, calms the mind, and aids in the release of physical and mental tension.

1.2 Restorative Yoga Benefits

Restorative yoga has many advantages:

Restorative yoga promotes relaxation, which helps to reduce stress and lower cortisol, the stress hormone.
Physical Healing: By gently stretching and strengthening the body, it can help with the recovery from injuries, surgeries, and chronic conditions.
Restorative yoga promotes emotional well-being by providing a peaceful space for introspection and mental clarity.
Improved Sleep: Consistent practice can improve sleep quality and reduce insomnia.
It improves joint mobility and flexibility through passive stretching.

Part 2: The Healing qualities of Sound Therapy

Sound therapy, also known as sound healing or vibrational therapy, is an ancient practice that promotes healing and balance in the body and mind by using sound and music. This therapeutic approach is inspired by cultures all over the world, including Tibetan singing bowls, Native American drums, and the use of mantras in yoga.

2.1 Sound Therapy Fundamentals

Sound therapy works on several different levels:

Every part of the body has its own natural resonance frequency. Sound therapy seeks to harmonise these frequencies in order to promote balance and healing.
Sound is considered a type of vibrational medicine because it can affect the body at the cellular level, promoting physical and emotional well-being.
Relaxation and Stress Reduction: Sound therapy induces deep relaxation while simultaneously reducing stress and anxiety.
Many sound therapy practices focus on aligning and balancing the body’s energy centres, or chakras, which are thought to influence physical and emotional health.

Stress Reduction: Sound therapy, like restorative yoga, promotes deep relaxation by reducing stress and anxiety.
It can relieve physical pain and discomfort by promoting relaxation and reducing muscle tension.
Emotional Well-Being: Sound therapy can aid in the release of emotional blockages, promoting a sense of peace and emotional balance.
Improved Sleep: Many people report improved sleep quality following sound therapy sessions.
Sound therapy has been linked to increased creativity, concentration, and mental clarity.

Restorative yoga combined with sound healing therapy is a potent blend of ancient practices

Restorative yoga combined with sound healing therapy is a potent blend of ancient practices that can help people find peace, balance, and wellness. This holistic approach has the potential to transform your life, whether you are looking for stress reduction, physical healing, emotional release, or a deeper mind-body connection.

Why not come along to one of my yoga workshops in St Helens to come experience a restorative yoga class blended with sound therapy.

A link to my workshops is below.

See you in practice!

take a look at my workshops here

I sat under the moon bare footed for a while before sleeping last night to reflect, just like the moon.
Here are my reflections…

Count your lucky stars
not only on the nights when she is full
Count your lucky stars
Even when the sky seems obscured and dull

Even as the sun shines
distracted as you may
Your lucky stars are always there
even in the brightness of the day

Count your lucky stars
for its upon them your wishes come true…

Lea

🌕 The last of the super moons of 2023, the harvest moon is named so, for providing the last light of the summer months for the farmers to reap what they have sewed.

🌾 You too, can used this space to harvest what you have sewn and grown.

Whether you have cultivated love in abundance or stability and strength, you have an opportunity to ✨count your lucky stars✨ for all you have grown over the summer months.

🙏🏼 While full moons can be an emotional and intense time, when we understand how to work with them, we’re able to live in tune with their rhythms and harness their power ✨.

🤍 Rather than focusing on the nights ahead as cold and dark, place your focus on seeds of love you have sewn, grown and harvested. Knowing in full faith, that they will continue to provide you with love and nourishment throughout those more challenging months.

If you would like to accompany your full moon ritual with a full moon Yoga flow, come see my Moon Salutations/Chandra Namaskar blog, where I share with you the full sequence of poses to complete the full salutation.

Be with the flow of the seasons, of life itself
🤍🌾🌕 ✨

PRACTICE TANTRA YOGA TO ENHANCE LOVE AND INTIMACY

Do you sometimes feel distant from your partner? Some couples spend years together yet stonewalled from one another. When two individuals come together, it often starts with a spark. But no matter how big the fireworks were in the beginning, one thing is almost always sure to happen. The sparks eventually fade. Maybe your relationship could use a little boost or maybe you’re feeling completely hopeless. You can practice tantra yoga to enhance love and intimacy with your partner. It’s one of the most effective ways to get closer and to rediscover each other again.

WHAT IS TANTRA YOGA?

This is an age old practice with deep roots and extensive philosophy. In a nutshell, tantra yoga teaches self-awareness. It allows you to find ease, inner calm and thus a deeper sense of self through breathing techniques, postures or exercises and meditation. When you’re more in tune with the “self” connecting with the “other” then becomes easier.

Through breathing, we direct our attention inward. The focus is on the sensations of inhaling and exhaling. In doing so, we are able to let go of disruptive and negative thoughts. We train the mind to rest, slow down and just be present.

What happens when you meditate or perform simple breathing techniques? According to a study published at the U.S. National Library of Medicine, physiological effects of such breathing techniques are related to increased comfort, relaxation, pleasantness, vigor and alertness, and reduced symptoms of arousal, anxiety, depression, anger, and confusion.

Those physical and mental benefits are evident. But it doesn’t end there. By releasing tension and trapped energy, you may expand your awareness and consciousness. This simply means becoming more self-aware and cultivating more compassion for yourself and others. If you want to know more about tantra, click here.

PRACTICE TANTRA YOGA WITH A PARTNER

Tantra yoga can help cultivate more openness and honesty between two people. It can help foster a deeper connection between you and another.

If you’re new to this, know that there is nothing weird or voodoo about it. It starts with doing the simplest and most basic of things (think eye gazing and hand holding) so you can see yourself and your partner for who you really are – just two human beings with strengths and weaknesses.

For the best outcome, both partners should share the same willingness to come together. Openness and the desire for unity has to be present.

LET GO OF EXPECTATIONS AND JUDGMENTS

When practicing tantra yoga, the first step is to remove any expectations and judgments. Do not expect for you or your partner to act or feel a certain way.

Instead, clear up your mind and expect nothing. Do not make any judgments whether anything is good or bad. Avoid thinking ahead. Just be and feel in the moment as it happens. Allow the experience to unfold on its own.

Letting go of expectations and judgments can be scary. It’s because you’re relinquishing control. In doing so, you increase clarity of mind and thought. Because by simply allowing, you will see things for what they truly are, and not for whatever it was you preconceived.

CREATE A TANTRA SPACE

Designate a space to practice tantra yoga. The physical aspect is far less important than the emotional aspect. The physical space simply needs to be quiet and comfortable.

The emotional space needs to be authentic. Allow yourself to be who you are. Real connection and intimacy begins with trust and honesty. Leave the ego behind and be willing to reach for one another.

Feeling creative? You can also light candles and decorate with flowers to set the mood.

TWO TANTRA YOGA EXERCISES TO TRY

1. EASY POSE AND APPRECIATION

The easy pose is a basic meditation sitting position.

Practice tantra yoga by trying the yab yum pose.

I would like to introduce you to Rumi. A Persian poet who walked this earth in the 13th Century. His musings on life, love, Sufism, and the mysteries of our universe are relatable. When I read his words they speak to my heart. Loves translation.

There are not many who speak this language that softly whispers over the suns and moons to me…when I find them, I treasure them deeply. This short sweet post is to express my gratitude for Rumis existence and above all, the divine expressing herself in the form of this man named Mevlana Rumi…

“Love is the bridge between you and everything.”
“Lovers don’t finally meet somewhere. They’re in each other all along.”
“Goodbyes are only for those who love with their eyes. Because for those who love with heart and soul there is no such thing as separation.”
“Set your life on fire. Seek those who fan your flames.”
“Wherever you are, and whatever you do, be in love.”
“Be soulful. Be kind. Be in love.”
“Love sometimes wants to do us a great favour: hold us upside down and shake all the nonsense out.”
“Your task is not to seek for love, but merely to seek and find all the barriers within yourself that you have built against it.”
“Lovers find secret places
inside this violent world
where they make transactions
with beauty.”
“Love so needs to love
that it will endure almost anything, even abuse,
just to flicker for a moment. But the sky’s mouth is kind,
its song will never hurt you, for I
sing those words.”
Love isn’t the work of the tender and the gentle;
Love is the work of wrestlers.
The one who becomes a servant of lovers
is really a fortunate sovereign.
Don’t ask anyone about Love; ask Love about Love.
Love is a cloud that scatters pearls.”
“If I love myself
I love you.
If I love you
I love myself.”
“Out beyond ideas of wrongdoing
and rightdoing there is a field.
I’ll meet you there.
When the soul lies down in that grass
the world is too full to talk about.”
“Let yourself be silently drawn by the strange pull of what you love. It will not lead you astray.”
“Close your eyes, fall in love, stay there.”

Sculpt your facial structure, increasing radiance with the amazing Gua Sha. This Ayurvedic designed tool helps to reduce the appearance of fine lines and wrinkles, through massaging, tackling the marma points beneath your skin. Support a healthy dosha balance and bring symmetry to your facial structure.

Where it all began

The medicinal healing practices in India are known as Ayurveda, in China they’re know as Traditional Chinese Medicine. Dating back centuries, the entire Continent was called Indochina and Medicine could not care less about political frontiers and historical prowess.

Techniques were created to encourage the healing process of the human body and increase longevity of life itself. You may have come across some of these, acupuncture, Marma, yoga asana, pranayama breathwork, meditation, tai chi, sound baths, Abhyanga massage and Gua sha. The list goes on.

Gua Sha with Abhyanga massage

I would like to focus here, on the techniques known as Marma with Abhyanga massage and Gua Sha.

Combing them results in some wonderful benefits.

Among all the traditional benefits that come with Ayurvedic treatments, incorporating the Gua Sha provides a multitude of benefits when used with correct and consistant use.

BENEFITS

Removes heat and stagnation within the body, the cause of many diseases, pain and inflammation.
Firmer healthier skin – improving circulation and increasing collagen
Support blood circulation, promoting better function of red and white blood cells
Eases muscular tension
Renew cell growth and reduce the appearance of fine lines and wrinkles
Eliminates toxins by improving the lymph system.
Stimulate the immune system

What you will need

Ayurvedic Facial Oil: Beauty blend 20ml

Gua Sha Jade Stone tool

Gua Sha Rose Quartz Stone tool

Take the ‘Which Gua Sha stone are you quiz’ here

QUIZ HERE

How to use

Preparation: Begin by applying the oil into the centre of your palm, creating a small cup for oil to sit in and warm. o your face and neckline.
Process: Starting with your forehead, using the curved side, make upward and outward strokes. Next, on your eyebrows, make small strokes from the centre of your forehead to your temple. Followed by horizontal strokes over the brow bone. Moving on to the area around your eyes, press the flat side of the Gua Sha under your eyes or over any redness. Then sweep it from the corner of your nose to the middle of your ear. Coming down to your chin, gently move the tool from the middle of your chin, along your jawbone to your earlobe. Then up from your throat towards your face, following the soft area of your skin. Finally, stroke down the neck, never upwards, to drain lymphatic fluid.
Aftercare: rinse the Gua Sha with Luke warm. Water and wipe down with a dry or cloth. Do not wash with water and soap.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Bioresonance is a little-known yet powerful therapy that taps into your body’s energy field.

What is bioresonance therapy?

You are an energetic being, and bioresonance uses energy to locate imbalances in your body.

The easiest way to understand this is to think back to the experiments you used to do with magnets at school. Remember you would take a magnet, cover it with a sheet of paper, and then scatter iron filings on top of the paper? The iron filings would form a clear pattern, reflecting the magnetic field.

You could take the magnet away, but as soon as you placed it back under the paper, the iron filings would arrange themselves once more. If there were any disturbance in the pattern, you’d know something was up with the magnetic field.

Your body is no different. Every single one of your cells is made of energy, and that means your body has its own magnetic or ‘biomagnetic’ field. Much like iron filings in disarray, imbalances in this biomagnetic field can contribute to symptoms.

Using the same metaphor, we can see that the conventional approach to healthcare tries to rearrange the iron filings to reinstate order. Bioresonance looks to the body’s biomagnetic field to resolve the underlying cause of a disturbance.

How does bioresonance work?

Bioresonance works by measuring the biomagnetic field or frequencies of your body to identify the source of any disturbances.

It is a gentle, non-invasive therapy. Electrodes are placed on your skin, and these are linked to a machine that emits electromagnetic signals. The machine sends a gentle impulse to your body. If your cells are balanced and healthy, the machine will read a clear signal coming back. If there’s any disturbance in your body’s biomagnetic field, the returning signal will be much weaker.

One frequency might mean there’s an issue in your liver cells, for example, while another might point towards a virus or allergen.

The machine is programmed with thousands of different frequencies so that it can recognise what the various returning signals mean. One frequency might mean there’s an issue in your liver cells, for example, while another might point towards a virus or allergen.

As more and more signals come back, the system starts to create a picture of what’s going on in your body. This information, coupled with a comprehensive case history and an assessment of your current symptoms, can help to uncover underlying and previously undetectable reasons for stubborn health issues.

As well as pinpointing the problem, bioresonance can also be used to restore balance. The machine can emit counter-frequencies to help reset the body’s biomagnetic field, making it strong and stable once more.

This therapy—in conjunction with other treatment approaches such as nutritional therapy and Functional Medicine—can be transformative.

What is bioresonance used for?

There is a small but emerging body of research on the benefits of bioresonance. Studies so far suggest that it can help with:

Fibromyalgia. A Russian study compared two groups of fibromyalgia patients. One group received manual therapy and massage as a treatment, while the other received manual therapy and massage, plus bioresonance. The group receiving bioresonance experienced a quicker improvement in their symptoms, and the therapeutic effect lasted for longer too [1].

Overtraining and fatigue. Another study of 60 burnt-out athletes found that those who received bioresonance therapy experienced greater recovery [2]. It appeared that the bioresonance helped to normalise blood pressure and rebalance the athletes’ stress response.

Stomach pain. In a small German study that compared 10 people receiving bioresonance with 10 receiving no treatment, researchers found that bioresonance significantly reduced unexplained stomach pain [3].

Smoking addiction. In 2014, a study looking at 190 smokers found that those who received just one session of bioresonance were more likely to have successfully given up smoking a year later [4].

Allergies. A review of studies found that bioresonance can improve allergic symptoms such as asthma and eczema [5]. Interestingly, its effect is more pronounced in children.

It’s worth considering that while we should strive to be evidence-based, it’s also possible to be evidence-limited. Our medical system works on the assumption that biochemistry is the foundation of biological systems, which means little money is spent investigating the energetic side of medicine.

But we are, without question, just as much energetic beings as we are biochemical ones. It will be interesting to see how the research that’s developing in this area will change the landscape of healthcare.

Bioresonance should not be relied upon to diagnose conditions. However, if you’re curious, it can be an illuminating tool to add greater depth and insight to your health journey.

Who would benefit from bioresonance?

Because bioresonance investigates a little-explored aspect of health—your biomagnetic field or frequency—it can provide another way of looking at mysterious or persistent symptoms.

This gentle and non-invasive therapy is suitable for everyone, but it can be particularly insightful in cases of:

Depression
Anxiety
Trauma
Chronic fatigue syndrome
Unexplained illness
Lyme disease
Fibromyalgia
Arthritis

At the Home of Alchemy, we work with many expert practitioners, including the founder, Leanne Tipton, who uses a top of the range bioresonance machine to get the most precise readings possible. She uses these findings to develop a personalised protocol that may include further energy therapies, along with body-centered psychotherapy and homeopathy.

As with all treatment approaches at the Hone of Alchemy, the goal of bioresonance is to help your body restore its natural balance—so you can enjoy better health.

How much does bioresonance cost?

2 hour initial bioresonance appointment costs £200
1 hour follow up bioresonance appointment costs £105

Packages with discounted rates are also available.

For personalised support and to find out more, please feel free to get in touch.

To book a bioresonance appointment please contact Home of Alchemy directly who handle bookings:
Email: info@homeofalchemy.com
Phone: +44 (0) 7856973252

Ever since we can remember we’ve been told to stretch. This word is used so much in the yoga industry as it seems that calisthenics and gymnastics had merged and created some kind of hybrid which is still labelled as yoga.

Is Stretching Good Or Bad For You?

How many times have you been told to stretch if your muscles feel tight, stretch before and after your run or gym session, stretch if your back hurts? The majority of us have been taught what’s known as “static stretching.” Static is still, we’re we hold a particuar pose and stretch and pull, with the intention of releasing the pesky tight tight muscle(s).

Now if you’ve ever come along to one of my yoga classes in St Helens, you will know that I’m not so fond of the word stretch. The reason behind this is because a) my wonderful TT teacher ingrained it into my brain haha and that in recent studies, scientific evidence is telling us that static stretching has been proven to be ineffective in the prevention of sports injuries and creating safe range of motion.

Why can stretching be dangerous?

OK, to help get our head around this a little more, let’s begin with some basics about muscle function:

So our brain and central nervous system controls our muscles and our movement. Muscles have no control of their own; they only respond to electrical signals from the brain and nervous system to contract and move. The brain can teach you and your muscles to walk, dance or ride a bike. The brain can also teach you and your obedient little muscles to stay tight and involuntarily contracted due to many things such as emotional trauma, accidents, injuries, repetitive tasks, or even on-going psychological stress. This muscle tension accumulated over a period of time makes it nigh impossible for muscles to contract efficiently and fully, and to relax completely. They’re stuck in limbo. You have forgotten what it feels like to be tense or relaxed. This is known as Sensory Motor Amnesia: the loss of voluntary control of a muscle group and its synergists. I recall a number of times to have had this problem with my mouth and the words that come out of it sometimes hahaha.

The brain can also teach you and your obedient little muscles to stay tight and involuntarily contracted due to many things such as emotional trauma, accidents, injuries, repetitive tasks, or even on-going psychological stress

So let’s say you sit at a desk staring at a computer all day long, then you go home to sit in your sofa to watch TV all night long, your muscles can learn to stay contracted in your “chair sitting posture,” ready to hold that same position again the next day, and the next day and so on. Our muscles are obedient, unless there is an underlying condition, our muscles form a habit to whatever it is we do repeatedly. I mean we only have to look at the difference in muscles of a trained sprinter to a professional long distance runner. The sprinter has the powerful, short twitch muscles, the long distance runner has the slender and long slow twitch muscles for endurance. Our muscle length can become set, by the brain, at a slightly shorter or longer length depending upon the holding pattern or repetitive movements we’ve become subjected it to. If a muscle is tight, it’s normally because its being held tightly by the brain and sensory motor system. ( underlying conditions may vary this statement)

So we know that the general intention of static or passive stretching is to literally pull a muscle into a specific length or relaxed state. Most of us will have experienced at some point the feeling of pulling a muscle farther than is comfortable. Some of us even stay in the stretch for a while, breathe and hope for the best. The reason this doesn’t work when it comes to creating more flexibility is because it can, in fact, result in over-stretching injuries such as herniated disks, muscle trauma, and muscle dysfunction – is because the brain, the command center of the muscles, is not engaged in the action. In static stretching there is no sensing so to speak- no feedback loop to the sensory motor cortex because there is no contraction. In order to change what the muscles are doing the brain must be fully and consciously engaged in the process.

What do I do instead of stretching?

Since the beginning of time, we were born with the knowledge of nature’s “re-set” button – a way of restoring full muscle function and length to a muscle. You do it when yiu wake up, you see cats and dogs doing it after a snooze, you even did it in your mother’s tummy! It’s heaps more effective and I would say much safer than stretching. It is called Pandiculation. Oh I love that word and I know my students known I do too haha. So pandiculation is like a “software update” for your brain: it kinda “re-boots” the brain’s sensation and control of your muscles every time you do it.

Patanjali yoga sutras describe this well

The first is

Sthiram Sukham asanam – to hold a posture with strength and ease. From the beginning, middle and end of the posture (asana) we are figuring out a way to do this by listening to the sensations of the body and adjusting accordingly.

The sutra that follows is;

Prayatna shaithilya Ananta Samapattibhyam –This basically translates to

move into the posture with not too much physically effort but more of a mindful movement, finding the space and moving into then space consciously. Prayatna means effort, shaithilya means relaxation, dropping, looseness. Samapattibhyam means a coming together of the body and mind. So basically slacken off a bit, effort may be the usual way to achieve but mindful movement, the body-mind connection is a more subtle and gentler approach.

Think about it, we’ve all seen animals doing what we thought was them having a good old stretch. They are pandiculating. Look at their feet when they do it, they contract, the same as the rest of their body. They do this pandiculation around 40 times a day. They move into these shapes with little or no effort applied and no goal of achieving the next level! Do animals walk around with chronic pain, receptive strain injuries etc?

There are three elements to a pandiculation:

Firstly you move into a posture with active contracted muscles. It doesn’t have to be full on like your loading your usual 80kg on the leg press kinda contraction, just enough to bring your awareness to that body part. This is then followed by a slow, controlled lengthening….a complete relaxation of the area you’re focusing on. This will give your brain time to integrate the new feedback you just gave it.

So its kinda like a yawn, but for the body. It re-sets both muscle length and function at the brain level; it “reminds” our muscles that they don’t have to stay stuck in a particular state. The pandiculation “flicks on a light on” in the sensory motor system and helps improves proprioception, which basically means it helps you to sense your own body more accurately. When you contract a muscle tighter than its present contraction rate, the brain (the command center of the muscles) receives strong sensory feedback, which allows it to “refresh” its sensation of the muscles. By slowly lengthening from that initial contraction, the brain can then lengthen the muscle past the point of its former, tighter length and into a new, fuller range. The result is a more relaxed muscle and renewed voluntary muscle control and coordination.

Because muscles only learn through movement (the riding a bike comment earlier on) , new information has be sent to the sensory motor cortex if the muscles are ever going to learn to release the built up tension and allow them to move freely and intelligently.

Static stretching is a passive movement and can cause what’s know as a stretch reflex, where yiur body basically tries to protect your body and contracts back against the passive stretch. It is a safety reflex so therefore doesn’t have a feedbackmloop to the brain. This leads to no memory of where the muscle moved to and in worse case scenario, an injury. When you pandiculate (the active stretch if you are still trying to get your head around it), the action is directed and information goes straight to your brain: you basically contract the muscle, then slowly lengthen it and then completely let go. This requires focus and awareness. Note back to Patanjalis sutras above.

When you think about it, animals pandiculate; they don’t stretch! And animals don’t sprain their ankles, nor have chronic back pain. The fact that animals pandiculate approximately 40 times a day means that they have full, voluntary control of their muscular system at all times. Doesn’t it make sense that we should do the same?

So next time you want to stretch or you are instructed to, try first contracting the muscle that’s tight and then slowly lengthening it. Then completely relax. Noticethe difference not only in sensation and control of the muscle, but also in your range of motion and sense of ease in your body. You may even feel more “connected,” less tense.

Pincha and Peanuts yoga classes have a method, and my students will confirm that in this method, I constantly reaffirm throughout practise to find space in the body and then move into that space with control and ease! To listen and feel the sensations as they arise with breath and subtle movement. The pelvic tilts, the forward fold uttanasana, and even mountain pose tadasana, will all help you to improve your somatic awareness, your proprioception of your body and how you move it on a day to day basics NOT just when you’re on your mat. This in turn will prevent injuries in the long run as your daily repetive movdmtns are done in a safe and conscientious way.

This approach can really benefit you by not only preventing injuries but also helping to avoid old injuries that seem to flare up from time to time and make you go sit in time out while they shout at you for not listening when you kept repeating a misaligned movement haha! I can help teach your body and mind to connect and move in a conscious and safe way.

For more in depth information on this or if you would like to book in for a 1-2-1 session or group class, please contact me via email.

Info@homeofalchemy.co.uk

To better understand your primary dosha type, we first must take a look at Ayurveda, which roughly translates to “the science of life.”

Ayurveda is a buzz word that seems to be popping up in the world of wellness a lot these days. But did you know it’s actually an ancient medical science believed to be one of the first health systems in the world?

Ayurvedic medicine is a 5,000-year-old system of natural healing born out of the Vedic texts of India. In a nutshell, the idea is there are three doshas — Vata, Pitta and Kapha — and keep them balanced for our unique body type is quintessential to being mentally and physically healthy.

What Are Doshas?

Here’s a little more basic background on doshas to help things click. Ayurveda breaks up the elements of the universe into these parts:

Ether (space)
Air
Fire
Water
Earth

These elements create the three main “doshas” found in all of us. We all contain a personalised mix of the three main doshas — Vata (ether/space + air), Pitta (fire + water) and Kapha (water + earth) — but we tend to be dominant in one. And that primary dosha is also the one that’s most likely to come out of balance, threatening our health.

Knowing we’re all a unique mix of all three doshas, in this article, we’re going to focus on better understanding kapha.

Identifying and better understanding your dominant dosha is helpful and important. But that’s just one part of the puzzle. It’s also best to combine that information with the seasons to staying balanced, regardless of your make up.

Late winter and spring is the kapha time of year, meaning a kapha person may have to work extra hard to keep things in balance. That’s because the qualities of each season can increase or decrease those qualities in us.

It’s this state of high mobility that tends to creates a vata derangement and need to balance in all of us, regardless of our primary dosha.

Signs of imbalance due to increased kapha include:

Weight gain
White coating on the tongue
Depression
Hoarding/accumulating clutter
Sleep too much
Excess mucous

The great news is Ayurveda lays out a clear path of daily activities we can turn to in order to help bring the body back into balance.

Take this quiz to determine your dosha: What’s Your Ayurvedic Body Type?

What Is Kapha?

Kapha individuals are naturally loving, supportive, and stable. Kapha can be compared to a swan or a tortoise. Kapha people make pleasant companions and loyal friends. They have an amazing ability to nurture.

Underneath their calm constitution, however, Kapha suffers from fear of the unknown. For this reason, Kapha people naturally gravitate towards secure, stable lifestyles. Change is very scary for a Kapha. Like an ostrich, they may bury their head into the sand. For this reason, Kapha can sometimes get into a rut.

treat Vata like a delicate flower, Pitta as a sweet friend, and Kapha like an enemy

Ayurveda says to treat Vata like a delicate flower, Pitta as a sweet friend, and Kapha like an enemy. Since movement and change don’t come easily to Kapha, they need to be prodded and motivated. Kapha needs a coach that can rip the Band-Aid off. Most Kapha people appreciate individuals that hold them accountable. Their tendency is to stay comfortable in familiar surroundings. Instead, they should shake things up a bit and branch out into new territory. Travel, signing up for a online e-course, or a night out dancing can lift Kapha’s spirits and provide much needed inspiration.

Rising with the sun helps keep Kaphas clear headed and light on their feet

Kapha’s cold, heavy nature leads to poor circulation, water retention, and hypothyroid. Kapha fluids are generally thick. They need cardiovascular activity to get things moving. Kapha needs stimulation on multiple levels. Dry and vigorous massage invigorates Kapha and prevents stagnation in bodily channels. Spicy and invigorating foods can help stimulate Kapha out of their rut.

Kapha should wear bright, stimulating clothing and choose stimulating surroundings. Rising with the sun helps keep Kaphas clear headed and light on their feet. As a Kapha, you should not oversleep or take daytime naps, which make you feel sluggish.

Kapha’s poor circulation leads to respiratory congestion and low immunity. They should keep warm to protect their lungs and sinuses. Since Kapha has low immunity they should not share drinks and foods with friends, as they are more susceptible to germs.

On the bright side, once Kapha is committed they have great stamina, and see a project through to completion. As in the story of the tortoise and the hare, Kapha is the slow and steady one that will win the race.

To understand kapha, it’s best to break down the physical characteristics we’re born with, the mental characteristics associated with kapha types and explore the conditions and symptoms that may rise to the surface if you’re living with excess kapha.

But first, let’s take a look at the qualities of kapha itself:

Moist
Cold
Heavy
Dull
Soft
Sticky
Static

When a kaphic person is in balance, he or she possesses physical strength, strong immunity and wonderful personality traits.

Physical Characteristics (Kapha Body Type)

What is the kapha body type? Often described as strong, sturdy, larger boned and more endomorphic (meaning they tend to gain weight easily and have trouble losing it), the kapha type’s body is a reflection of the heavy, dense qualities of earth. (Remember, kapha is Earth + Water elements).

Some other kapha body type and mental characteristics include:

Large eyes
Full, this, oily, luxurious hair
Strong stamina
Good memory
Moist, thick and soft skin

Although lots of people Google, “How do you get rid of Kapha Dosha?” The truth is, kapha types have many great characteristics, as long as things are in balance.

Here’s a really fun perk for kapha types: They tend to age more slowly and enjoy a longer life span because they’re full of “ojas,” or “juiciness,” known as the sap of life in Sanskrit.

It can also be very liberating to learn about your primary dosha body type because it provides a better understanding that we’re all born with specific body types and characteristics.

For instance, kaphas tend to have larger frames. A kapha type may never look like a very slim “airy” vata type, but bringing kapha into balance facilitates a strong, sturdy frame with a bolstered immune system, along with strong health and vitality during the aging process.

Emotional and Personality Characteristics of Kapha

I always like to say everyone should have a kapha type as a best friend. That’s because the positive qualities of a well-balanced kapha type include:

Compassion
Patience
Sweetness
Easily forgiving
Gentle
Emotionally stability
Loving
Loyal
Nurturing

When in balance, the kapha type is healthy, supportive, mentally stable and loyal. But what are the symptoms of kapha dosha that’s out of balance? Kapha excess tends to surface in the form of hoarding, becoming too attached to people, avoiding any change and becoming inactive. For a kapha dosha, sleep in excess is a common problem.

Kapha Blanacing Diet

Kapha loves comfort and the good life. They love sweets and satisfying comfort foods like mashed potatoes. Some Kaphas love the creamy texture of pudding and ice cream, others love salty, crunchy chips. Kapha people like familiar foods and resist trying new things.

It’s best for Kapha to avoid eating after dark, when their body is tired and metabolism starts to wane. Kapha people who eat late at night will store their calories as fat and quickly gain weight. Kaphas do best on a diet of light and dry foods with plenty of vegetables and legumes.

Most Kaphas have trouble resisting food cravings. Since discipline is a struggle for Kapha, sweets and cakes should be removed from the home. Foods with bitter taste can help Kapha overcome food cravings, as bitter taste refreshes the palate. Bitter taste gives Kapha an opportunity to be more disciplined. It is also the most cleansing taste, which may help Kapha lose weight.

Kapha’s nature is cool and dull. Generous amounts of spices can add vitality to their cooking and energize their life. Hot spices such as cayenne, black pepper, and fenugreek reinvigorate Kapha. These spices will make you feel hot and increase your heart rate, positive signs that your fluids are circulating and that the spices are working to stimulate you from within.

Kapha people tend toward slow, heavy digestion and do well avoiding dairy, wheat, and sugar. Cold foods are generally contraindicated. Raw food astringes Kapha’s moist nature and the roughness of raw vegetables scrubs their GI tract clean.

Remedies for the following imbalanced qualities:

Heavy – light foods, exercise, avoiding oversleeping and eating at night
Dull – spices, movement
Oily – astringent, bitter, and pungent tastes, dry massage
Cool – spices, warm foods and drinks
Static – movement, trying new things
Cloudy – pungent spices, rising early

Kapha Blanding recipe

Ingredients

1 tsp black pepper
1 tbsp fennel seeds
1 bunch of leek
4 whole large potatoes
1 pinch or red chilli flakes
1/2 tsp of sea salt
2 tbsp of coconut oil
6-8 cups of water

Method

1. Heat 4 cups of water on high. Meanwhile, peel and chop potatoes into approximately 1 inch cubes. Add to the water and bring to a boil. Meanwhile, slice and chop the leeks into small bite size pieces.

2. Strain the potatoes after boiling for ten minutes. Save the water. Add 2c cool water to the potatoes (to cool them for the blender) and blend the potatoes along with the leeks. Pour back into the hot liquid and return to a boil. Add the remaining ingredients and simmer on low heat for twenty minutes.

3. Serve hot and garnish with cracked pepper and a pinch of red pepper flakes.

Final Thoughts

The kapha type is made from Earth and Water elements.
Kapha dosha characteristics include having a bigger-boned, strong, larger frame; large eyes; thick, slightly oily, luxurious hair; compassion, loyalty and emotional stability.
Signs of a kapha imbalance include oversleeping, sluggishness, hoarding, depression, weight gain and becoming too attached to people or things.
According to Michele D’Agostino, an Ayurveda yoga teacher, ways to balance kapha include:
Adopting a kapha-reducing diet
Avoiding an overly leisurely lifestyle
Rise early
Avoid daytime naps
Opt for stimulating activity like jogging, hiking and more vigorous forms of yoga
Seek out variety in daily routines
Spend time with motivating people
Ayurvedic herbs for kapha dosha include ashwagandha
Kapha types can benefit from using a neti pot to clear excess congestion.
Things like dry brushing can also help balance kapha.

I hope this article has given you a useful insight into your dosha, and if you would like more information or support in bringing your mind/body/soul back into union, please leave a comment or drop me a message here

Pitta is one of three main “doshas” in Ayurveda. In a way, it’s kind of like an ancient system of understanding (and working with) your body and personality type. The combining of the physical and energy bodies.

If Ayurveda medicine is new to you, you’re not alone. This sister science to Yoga, is a 5,000-year-old health system and is one of the oldest forms of medicinal practices in the world. It’s derived from the Vedic texts of India and focuses on bringing the body, mind and spirit back into balance by utilising holistic daily practices, diet and other natural approaches.

What Are Doshas?

To understand dosha basics, we first have to see how Ayurveda classifies the elements of the universe, including what we’re all made of. These include:

Ether (space)
Air
Fire
Water
Earth

The idea is that every person is made of a personalized, unique mix of the three primary doshas, which come from the elements. They are:

Vata dosha (ether/space + air)
Pitta dosha (fire + water)
Kapha dosha (water + earth)

And here’s where things get fun. Every person tends to be more dominant in one dosha. That primary dosha will also be the one that’s most likely to come out of balance, threatening our mental and physical health.

We’re all a unique mix of all three doshas, but in this article we’re going to focus on better understanding and balancing and increase in pitta.

In Ayurveda, “like increases like.” That means that pitta types need to work extra hard to stay in balance during the pitta time of year, which is summer. For instance, summer’s hot qualities can initially make the Pitta dosha feel at home, but over time, easily overheat pitta’s already fiery constitution, especially if a pitta person eats lots of heating foods during the pitta summer time of year. In Ayurveda, opposites are used to create a balancing pitta dosha lifestyle.

What are the symptoms of pitta dosha? According to the Himalayan Institute, when pitta is in balance, it is in charge of healthy digestion, immunity and enzymatic processes. However, a pitta imbalance, also known as high pitta, could lead to symptoms that include:

Inflammation
Heartburn
Joint pain
Rashes
Headaches
Irritability/Anger
Rheumatoid arthritis
Heavy periods

Ayurveda gives us a time-tested approach to help bring things back into balance.

Take this quiz to determine your dosha: What’s Your Ayurvedic Body Type?

What Is Pitta Dosha?

What does pitta dosha mean? To better understand pitta, we’ll first take a look at physical characteristics we’re born with, mental characteristics associated with pitta types and explores the health issues that can arise if you’re living with excess pitta.

Find yourself asking, “How can I overcome Pitta Dosha?” Perhaps a better way to look at it is not how to overcome it, but rather work with your dosha naturally to create more harmony in the mind and body.

Physical Characteristics (Pitta Body Type)

High pitta people tend exhibit these physical characteristics, also known as pitta body type:

More mesomorphic, muscular, medium build
Medium weight
Oilier skin prone to breakouts
“Run hot” and sweat easily
Intense stare
Oilier hair that tends to gray earlier
Strong and fast digestion

Emotional and Personality Characteristics

Some pitta dosha qualities include being:

Driven
Sensitive
Focused
Direct/Great communicator
Sharp-witted/Fun

When in balance, the pitta type seems like they’re on top of the world. In fact, many pitta types go on to become CEOs or land in other positions of leadership because of their strong drive, focus, concentration and competitiveness.

But Banyan Botanicals outlines signs of excess pitta to watch out for. Imbalances of pitta dosha symptoms can be quite intense. When pitta’s out of balance and running too high, a pitta type experience, among other things:

Argumentative personality
Anger/hostility
Perfectionism
Yellowish coating on tongue
Insatiable hunger and/or thirst
Tenderness in breasts
Bloodshot or yellow tinge in eyes

Chronic imbalance in pitta can actually harm longevity and lead to accelerated aging.

Pitta Balancing lifestyle

Pitta people have a high metabolism characterized by heat and sharpness. They are intelligent and effective problem solvers. They are goal-oriented individuals and often successful in their pursuits.

However, sometimes Pitta individuals are intense, and their direct and effective communication skills can be mistaken as confrontational. They may be irritable, easily angered, or frustrated. Their criticism is often directed at themselves and those closest to them, which may disrupt relationships. Their pride is easily wounded. They often push their bodies and relationships beyond their limits. There are all characteristics of too much heat/Pitta element in the body.

How do we bring balance?

To bring themselves into balance, Pitta people must avoid bullying their body and soften into it. They must stop working when tired, stop running or exercising when strained, and stop thinking or fighting when their mind needs a rest. Many Pitta individuals appear perfect on the outside, with limitless endurance. But their hypervigilance quickly burns up their biological resources, especially their adrenals and nervous system. Pitta must restore calm and pace their intense ambitions for the long haul. Burning the midnight oil is incredibly tempting for them, as its so easily done but ideally Pitta should head to bed with the lights out by 11pm.

Pitta should allow grace and softness

Pitta’s sharp quality leads them to hyper-focus/fixate. They forget to give themselves space and time for creative solutions, and miss the bigger picture perspective. They often take control of situations and engineer their own solutions – at great personal investment of energy and time. Instead, Pitta should allow grace and softness to operate continuously in their lives and relationships. They need to learn to trust that time will lead to the answers.

Contemplative practices are especially attractive to the Pitta mind. However, they should turn their attention towards leisure and other less mental activities instead. Pitta needs time to breathe. They should get outside for some fresh air or make time and space for idle pursuits. The natural world provides an example of the effortless perfection that Pitta needs and craves. Pitta is nourished by sweetness, affection, and nurturing. They should cultivate this sweetness from within by giving sweet gifts to others and to themselves.

When faced with obstacles, Pitta should treat themselves to relaxing, soothing practices such as marma massage and touch therapy, where they can finally let go and allow their creative non-linear side to provide the answers.

Pitta people are irritable and may become quickly angry or frustrated. To overcome this anger they must cultivate true humility and the ability learn new approaches from others who are radically different from themselves. Sãdhanã (spiritual practice) including pranayama and dhyãna (breath work and meditation)

Pitta Balancing diet

Pittas digestive fire is as intense and their mental one. They have a strong appetite. Pitta people can’t wait when they are hungry or they will become angry and upset. Failure to eat on time can also irritate their digestive tract because they often produce too many digestive enzymes.

As a Pitta you should avoid alcohol, excess spices, and other digestive irritants like coffee. Sour and salty foods encourage the release of hot, irritating digestive fluids, including hydrochloric acid and bile. Pungent foods increase heart rate and blood flow and can make you feel hot under the collar. Strong aromatic herbs like mint, or vasodilators like turmeric, can make your body and your digestion too hot. These foods will also exhaust your liver due to excessive blood flow.

Cooling foods such as cucumber, plant milk, pears, and honeydew melon soothe inflamed Pitta membranes. Bitter greens like kale, collards, and red leaf lettuce can literally cool your temper as they draw heat and blood back downward from the head. After eating bitters such as these, you may notice that your eyes feel more relaxed and refreshed. Astringent foods such as legumes, raw veggies, and dried fruit can absorb and dry up Pitta’s excess acids and fluids. Astringents also reduce inflammation and irritation.

Like Vata, Pitta also benefits from sweet foods like sweet potato, whole grains, and animal products. These heavier foods satisfy Pitta’s strong appetite and can lull Pitta away from their ambitious nature. Sweet taste also soothes their internal inflammation.

Pitta individuals have sensitive livers. For this reason, Pitta should avoid fried foods and poor quality oils that overstimulate the liver. Instead, cook with coconut oil and ghee. Blueberries and strawberries are ideal to nourish your liver. Cooling bitters can also cleanse your liver. You may find your liver is sensitive to nightshades such as tomatoes, eggplant, and peppers, or foods with aflotoxins like peanuts and corn. Fermented foods are heating and irritating to the gut, and may also overtax the liver.

Pitta, paradoxically, often has weak digestion due to inflammation of their GI tract. Cooling spices like cilantro, fresh ginger, cardamom, and fennel will improve Pitta indigestion without creating the heat of other, hotter spices like cayenne, black pepper, and cinnamon. These cooling spices will also please Pitta’s palate. Pitta people are often determined to succeed, which can include eating their perfect diet. Pitta’s vigilance, however, can lead to orthorexia – characterized by overly strict adherence to their diet. Ultimately, suppression of instincts works against Pitta, leaving them confused. Instead, Pitta people need to take a relaxed approach, even with their diet. Rather than strictly following the rules of their mind, they need a more body-centric approach. They must cultivate the ability to listen to their body and follow their internal cravings.

If you don’t know your body type yet, take the quiz here to find out. If you do know your body type, use these resources to balance Pitta:

Pitta Reducing Recipe

Ingredients

Serves 2

1 cup basmati rice
1/3 cup coriander (cilantro)
2 tbsp ghee
1/3 cup coconut flakes
1 tsp of ginger paste
1/2 cup mung beans
1/4 tsp sea salt
1/2 tsp turmeric
6 cups water

Method

Wash the mung dal and rice separately. Soak the mung dal for a few hours if you have the time, then drain. Put the ginger, coconut, cilantro and the 1/2c water into a food processor and blend until liquefied. Heat the ghee on medium in a large saucepan and add the blended items, turmeric and salt. Stir well and bring to a boil to release the flavor. Next mix in the rice, mung dal and the six cups of water. Return to a boil. Boil, uncovered, for five minutes. Then cover, leaving the lid slightly ajar. Turn down the heat to simmer and cook for 25-30 minutes, until the dal and rice are tender.

So what in the world does it mean to have a primary vata dosha?

First, let’s cover a few basics. Born out of the Vedic culture of India, Ayurveda is a 5,000-year-old system of holistic healing that roughly translates to “the science of life.” Believed by many to be the oldest health system in the world, Ayurveda utilises diet, cleansing routines, herbal remedies, exercise and other lifestyle approaches to help bring the mind, body and spirit into balance.

balance

The concept of balance is vital in Ayurveda, because being out of balance is the root of all disease, according to this ancient wellness philosophy. If you haven’t done so already, take the What dosha are you? quiz here.

What Are Doshas?

So how do doshas fit into all of this? First, let’s take a closer look at how the elements in the universe — ether (space), air, fire, water and earth — create the three main “doshas” found in all of us.

While we’re all made up of a unique mix of the three main doshas — Vata (ether/space + air), Pitta (fire + water) and Kapha (water + earth) — we tend to be most dominant in one. And that primary dosha is also the one that’s most likely to come out of balance, threatening our mental and physical health.

Knowing we’re all a unique mix of all three doshas, in this article, we’re going to build a greater understanding of the dosha vata.

Now, please keep in mind that understanding your dominant dosha is helpful and important, but combining that knowledge with the season is key to staying balanced, regardless of your constitution, notes Ayurveda and yoga teacher Michele D’Agostino.

we’re all a unique mix of all three doshas

That’s because the qualities of each season can increase or decrease those qualities in us. D’Agostino shares this example: “Autumn is vata season, which can really throw a vata person out of balance. They will need to be more mindful of creating balance during Autumn.”

But really, in today’s hyper-mobile society, chances are we’ve all got a little too much vata. “High mobility is the state of our current culture,” explains D’Agostino. “People travel more than ever, information travels at the speed of light — it’s seems as though time is speeding up.”

It’s this state of high mobility that tends to creates a vata derangement and need to balance in all of us, regardless of our primary dosha.

What Is Vata?

To understand vata, it’s best to break down the physical characteristics we’re born with, the mental characteristics associated with vata types and explore the conditions and symptoms that can bubble to the surface if you’re living with excess vata.

Physical Characteristics (Vata Dosha Body Type)

People high in vata tend to be exhibit the following physical characteristics, also known as vata body type:

Light-colored blue or green eyes, smaller or irregular in shape
Bony, joints crack
Light, thin frame
Very flexible
More translucent skin, easier to see veins
Fine light hair
Dry skin
Delicate features
Tend to “run cold”
Vata weight loss tends to be easy or even unintentional; this type often struggles to gain weight

Emotional and Personality Characteristics of Vata Dosha

Some vata dosha characteristics also include being:

Creative
Artistic
Emotionally sensitive (heart on sleeve)
Perceptive
Spontaneous
Compassionate
Multifaceted interests and abilities
Adaptable
Enthusiastic

When in balance, the vata type seems to effortlessly juggle several things at once, loves change, is adaptable and is highly creative. But what are the symptoms of vata excess? These tend to surface in the form of heightened anxiety, fear, racing thoughts and trouble concentrating.

Bring balance to your Vata dosha

Routine is Vata’s best lifestyle remedy. The minimum routine for healthy, happy, and successful living is 1) eating your meals at the same time daily and 2) getting into and out of bed at the same time daily. Changes in these two areas disrupt your bio-rhythms, upset digestion and the liver, and have the potential to undermine Vata’s delicate health. Vata individuals must take caution not to get too excited or distracted. Excitement will ultimately lead to exhaustion and knock Vata off their routine. Instead, Vata must learn to channel their energy and focus in order to nurture their creative projects long enough to bear fruit.

Vata individuals can create more stability in their lives by making their home nurturing, affectionate, warm, soft, and comfortable. Slippers, comfortable jumpers, throw blankets, and plenty of pillows are helpful for Vata. Keep your home tidy, as a sure sign of Vata imbalance is disorganisation or lack of cleanliness.

Vata balancing with foods

Vata individuals tend towards lightness and need more nurturing foods rich in sweet taste, oil, and salt. Other body types may be jealous of the delicious food recommended for a Vata diet. Sweet taste does not mean sugar, which is actually overstimulating for Vata. In Ayurveda, sweet refers to nourishing foods like root vegetables, animal products, whole grains, nuts, and seeds. Foods should be warm, moist, and heavy, yet easy to digest – something like a root vegetable soup, or grandma’s chicken soup, for example.

Vata tends toward dryness, which is often the first sign of Vata imbalance. If you are Vata, hydrate your body before sitting down to eat. Stomach acid, enzymes, and bile all come in liquid form. If you are not hydrating at least half hour before a meal, you’ll lack the 2/3rd litre of fluid necessary to digest your meal, and may experience fullness after only a few morsels.Take care to drink before that window, avoiding water while eating half hour before and after a meal. Dryness often causes gas, bloating, and constipation. Aside from hydrating with water, sour and salty tastes are the juicy flavors to favour. Add good quality oils like ghee to your diet and regularly massage your skin with oil, especially mustard seed.

Vata tends to be cold skinned and deficient. The blood of a Vata person may be anemic and lacking umph. This lack of umph also weakens digestion since the digestive organs are fueled by blood. Blood builders like grass fed red meat, raisins, eggs, and saffron may be helpful.

A Vata person’s metabolism may be low due to exhaustion. As a result, their food doesn’t get broken down fully. This begins a chain reaction where nutrients don’t get absorbed, further weakening the blood. Bad bacteria grow in the unabsorbed food, causing gas and bloating. Not the afters were looking for after a meal hey?!

Vata individuals should avoid foods that are cold and difficult to digest, such as legumes, raw food, broccoli, cauliflower, and cabbage. Add warmth by adding mild spices and serve food hot, ginger, and black pepper support healthy Vata digestion. Vatas need to be sure to chew food well and be present and still while eating.

Remedies for the following imbalanced qualities:

Dry – with salt, oil, sour taste, or protein
Light – with carbs, fats, and proteins
Cold – with spices and cooked food served hot
Rough – with gooey foods like oatmeal
Subtle – with grounding root vegetables
Clear – with grounding root vegetables

A go to dish for Vatas feeling off balance is MungDahl Kitchari

INGREDIENTS

1 cup Basmati rice
1 tsp Cumin
1/2 tsp turmeric
2 tbs ghee
1 inch of fresh ginger root diced or tsp off ginger paste
1/4 tsp Asafoetida
1/2 cup of mung beans
1/2 tsp salt
4-5 cups of water
1/2 tsp mustard seeds

METHOD

1. Use split mung bean if possible.
2. Soak the mung beans for several hours before cooking and drain.
3. Bring the mung beans and 4 cups of water to a boil, scooping off any foam that forms on the top. Then, strain out the liquid, and add another 4c to the mung dal.
4. Meanwhile mash the ginger with a mortar and pestle, or slice thinly. Set the mustard seed aside. Mix the remaining spices together with 1 tsp water, making a paste.
5. Fry the mustard seeds in ghee until they begin to pop.
6. Add the spice paste, spreading it in the pan, and fry for thirty seconds.
7. Add the spices to mung bean. Take some of the broth and wash any remaining spices from the frying pan into the simmering mung bean.
8. After an hour, or when mung beans begin to soften add white basmati rice and another cup of water. If you are going to use brown rice, be sure to add an extra cup of water and cook for longer – until the rice is soft.
9. Cook until tender on low heat for 20-25 minutes.

Final Thoughts

A common question is, “Can vata dosha be cured?” Instead of thinking about “curing” a dosha, it’s better to focus on choosing a appropriate daily routine that helps balance your vata dosha.
Bring excess vata back into balance by focusing on:
vata-balancing diet
Spending time in nature
Adopting a daily routine
Meditating
Practicing vata dosha yoga like gentle, restorative yoga (avoid faster, flow yoga)
Practicing sitali pranayama (cooling breathwork)
Taking a daytime nap
Going to bed earlier
Taking a nap during the day
Daily massage with warm sesame oil
Spending time with people who are grounded (kapha)
Considering exploring Ayurvedic herbals like triphala to improve digestive health, ashwagandha to balance stress hormones and brahmi, also known as bacopa, historically used to purify the mind
A vata dosha diet should include plenty of warm, cooked root vegetables, warm lemon water and even some seaweed.

Is yoga an amazing all-over workout? Heck yes! But that’s only one benefit. Yoga is a combination of physical movements and postures along with meditative movements, breathing, and mindfulness. It can provide you with an approachable way to reduce anxiety, stress, and depression.

If the panic attack has already hit

Let’s get to the nitty-gritty. If you’re reading this, it is highly likely you have experienced or even right now, are experiencing an anxiety attack or panic attack. Know you are not alone and that nobody has ever died from an actual panic attack as much as your nervous system may beg to differ at the time!

Panic attacks are nothing to be ashamed of. They can happen to literally anyone, regardless of their lifestyle. In these sweat-inducing, tremor-producing moments, your body preps for fight or flight even if there’s no real danger. Panic attacks can be scary, especially if you’ve never had one before.

Symptoms of a panic attack

pain or tightness in your chest
a sense of impending danger
trembling and shaking
dizziness or faintness
shortness of breath
a pounding heart
numbness
sweating
nausea
impaired vision

You can use yoga to ease anxiety and panic attacks. Although, before you jump into a new routine, take some time to calm yourself. The breathing techniques below are a great way to begin recalibrating the nervous system.

Try to take deep, slow breaths that fill your belly (not just your chest). Draw air in through your nose and exhale through your mouth. You can also try alternate nostril breathing. Focus on your breath until you begin to feel relief.

Entering a simple yoga pose can also help. Pick one that promotes a sense of grounding but also helps you relax. Some good choices are Child’s Pose and Bridge Pose. This can open your lungs, slow rapid breathing, and decrease your heart rate.

Best yoga poses for anxiety

I have put together a sequence of yoga poses (asana) that will help the body to relax, transferring over to the parasympathetic nervous system (rest and digest) as opposed to the sympathetic system (fight or flight). These yoga poses for panic attacks can help promote a sense of safety, relaxation, and overall stillness.

The practice is for all levels, including beginners, and takes around 60 minutes from start to finish. Each pose should be sat in for around four nourishing belly breaths. If you are struggling with reoccurring anxiety such as GAD ( Generalised anxiety disorder) I would suggest you practice this sequence at least twice a week to keep your nervous system in check, rather than waiting for it to become overstimulated and burnt out.

Click the link here will take you to the free Yoga for Anxiety and Stress sequence, all you need to do is press play and follow its lead.

If you have any questions, need some additional advice or guidance, or would like to attend a 121 or one of my morning online sessions, please click on the link here to get in touch and to find out more or book straight on here

Meditation & breathing exercise for anxiety/panic attacks

This meditation is particularly good for women and essential at times of worry, unease, and irrationality. Normally, we breathe at a rate of 15 breaths a minute, but when we’re able to rhythmically slow down our breath to only 4 breaths per minute, we have indirect control over our minds. This eliminates obnoxious behavior, promoting a calm mind regardless of our surroundings. This is a very effective method of balancing the functional brain.

Please bear in mind that this meditation, and breathing exercise, is an advanced practice. It stabilises the pranic body (energy body), resulting in an increased sense of self and elimination of anxiety. Conscious and subconscious fears negatively impact our judgment and self-trust every day. This meditation removes our reactions to those fears and makes us steady. Follow the Nadi Shodhana link above if you feel this is too advanced for you at the moment.

Try It

Sit in Easy Pose with your eyelids 1/10th open, gaze focused at your brow point. Hold your right hand 4–6 inches in front of your body at the level of your throat. Curl your fingers into a fist. Extend your thumb straight up. Hold your left hand directly below your right fist. Curl the fingers of your left hand into a fist. Extend your thumb straight up.

Adjust the position of your hand so your left thumb tip is about 2 inches from the base of your right fist and your thumbs are aligned with each other. The base of your left hand to the top of your right thumb should cover the space from the level of your diaphragm to your mouth. Hold your elbows so that your forearms are parallel to the ground.

Regulate your breath in this pattern: Inhale deeply and quickly, then exhale immediately, powerfully, and completely. Lock your breath out. Suspend your chest and keep your neck locked. Keep your thumbs stiff and in perfect position.

Hold your breath out for a rhythmic count of 26. With each count, gently apply mula bandha. Visualize as you count. See and feel the energy and awareness going up your spine, vertebra by vertebra. The count of one is the first vertebra at the base of your spine and the count of 26 is at the top of your spine at the center of your skull. Continue for 3–11 minutes

I do hope these tools and techniques help in some way. Always remember…

All is well, and I am safe.

I inhale strength and exhale fear

I’ve survived this before, I’ll survive now

and my favourite…

Let go of the fear, only love is here

I do hope this post brings some relief to you and wish you peace and stillness.

Among the most common misconceptions about yoga is that it’s just another form of exercise. Perhaps this is because people often see yogis stretching and doing pretzel-like poses. However, the reality is that the benefits of yoga are more encompassing than just the physical. And, thanks to modern technology and functional MRI scans, we’re now able to see how regular practice affects your brain.

Here are some of the mental benefits of yoga and how it produces those effects by changing the structure of your brain.

Yoga Increases Gray Matter Density

Our brains are primarily made up of two types of tissues: white and gray matter. A normal human brain consists of about 60% white matter and 40% gray matter. Both of which play important roles in healthy cognitive functioning, however, each brain tissue type has a different function:

Gray matter consists of your brain cells or neurons. While it’s called gray matter, in reality, it is pink in color. That’s because while you’re alive, blood continuously flows through it. After you die, it turns gray. Due to its concentration of neurons, gray matter is responsible for many of your brain’s functions, including learning skills and memory. It is also responsible for the functionality of interpreting your senses of sight, hearing, smell, and touch. Additionally, it affects your muscle control and self-awareness.
White matter, on the other hand, is the connection that extends from your brain cells. Its job is to connect different sections of your brain, much like how the internet interconnects the world, by allowing areas of your brain to send and receive signals to one another. As such, healthy white matter allows your brain to coordinate your thoughts as well as your movements.

In general, both gray and white matter complement one another to allow you to think, coordinate movement, and interpret the world surrounding you. Damage or reduction in one or the other area affects your cognitive abilities. How yoga is relevant to our brain matter is that recent research has shown that yoga increases gray matter volume in the hippocampus and frontal sections of your brain (1).

How does this help you?

Research involving a comprehensive study of structural brain scans found that a person’s general intelligence is associated with the volume of gray matter in that specific area of the brain. Essentially, the thicker the volume of the gray matter in a region of your brain, the more cells are present there, and in turn, are more likely to perform better.

A few examples include:

London black cab taxi drivers are well reputed for their knowledge of local streets and their ability to navigate around traffic. These humans have a higher volume of gray matter in their hippocampus, which is responsible for memory and spatial navigation (2).
Humans trained as Professional musicians, when compared to amateurs and non-musicians, present more gray matter in the Broca’s area as well as in the motor, auditory, and visuospatial regions of the brain thanks to their years of music training (3).

Similarly, in yoga, your constant use and practice of control in your postures, breathing, and mental activity results in increased gray matter density and activation in your hippocampus and prefrontal cortex. Together, allowing you to have better:

Focus and concentration
Emotional and impulse control
Make you more in tune with your senses and be self-aware
Decision making as well as being better at evaluating rewards and consequences. And, be more willing to delay gratification (4).

It Increases the Folds in Your Brain

If you look up a photo of the human brain on the internet, you’ll probably notice that its surface is made up of bumps and wrinkles, like a big sponge. These bumps play an essential role in your ability to think.

These wrinkles are basically called cortical folds, or gyrification if you prefer a more medical or scientific term. These folds contain your brain cells. And, they’re there to increase the surface area of your brain. That’s a good thing. After all, who doesn’t like more brain cells, right?

Why does your brain have folded tissue?

That’s because your brain has to fit in your head. And, because your skull is small, it has to find a way to ‘squeeze’ itself in there.

To visualise this, think of packing a small suitcase. It has only so much space. If you lay out all your clothes there, it will be hard to fit everything in. But, if you fold your clothes properly or roll them up, you’ll be able to fit more into the same small suitcase. The best part is, that folding or rolling your clothes up doesn’t change how big your shirts or pants are when you wear them. They still contain the same amount of fabric.

This uses the same concept as gyrification, the twisting and coiling of your brain tissues show up as folds. In the process, they allow more surface area, which holds more neurons, to fit in your skull.

Where does yoga fit in?

Holistic yoga consists of three main components that cater to your physical, mental, and spiritual wellbeing. These come in the form of poses (asanas), breathwork (pranayama), and meditation.

When it comes to your brain, the meditation aspect plays a large role as it is connected to increasing the number of folds in your brain (5). According to a study done by UCLA researchers, MRI brain scans showed that long-term meditators had more gyrification of their brain’s cortex. Researchers believe that this was a result of the brain’s neuroplasticity, indicating it adapted to the changes in its environment. In this particular case, it was the 20 or more years or regular meditation that produced the structural changes in the brain. Just as interestingly, the study also learned that the number of years of practice is correlated with the amount of gyrification.

Since your cerebral cortex is responsible for things like language, reasoning, perception, information processing, memory, and voluntary movement, the increase in gyrification allows for better functioning and faster information processing.

It Lets You Relax More by Reducing Stress and Anxiety

One of the primary benefits of yoga reported is a sense of post-practice relaxation. This associated body-mind connection is a positive change from the hectic pace of life but it doesn’t end there.

Yoga and Relaxation

During yoga, your brain releases all sorts of chemicals that not only help you relax but also lower your stress and anxiety levels including, gamma-aminobutyric acid (GABA), dopamine, oxytocin, serotonin, and endorphins. Each of which functions in its own way to help you calm down and feel better.

GABA is a neurotransmitter or your brain’s chemical messenger. Its job is to suppress neural activity in order to prevent your brain from getting overly excited. In doing so, it controls how much fear, stress, anxiety or nervousness you’ll feel. Research shows that yoga increases your GABA levels by 27% (6). In fact, another study found that yoga is even better than walking if you want to relax and reduce anxiety (7).
Happiness Hormones. Collectively, your happiness hormones are dopamine, oxytocin, serotonin, and endorphins. They’re called as such because each of them makes you feel better about yourself and your well-being. For example, dopamine makes you feel rewarded and lets you experience a pleasure. Meanwhile, serotonin reduces tension to help relieve stress and anxiety.

Together, these chemicals help you relax and feel content. It is why many yogis will tell you that they feel happier after a class.

Yoga and Stress Reduction

One of the reasons you’re able to relax is that yoga also does a number on your stress response (8). During a yoga session, certain parts of your brain slow down to allow them to rest. This functionality helps you de-stress, which takes place in two major areas of the brain:

Frontal lobe. The frontal lobe is the most advanced part of your brain because it is responsible for most of the thinking, planning, and reasoning. Additionally, it plays a role in self-awareness and emotional regulation. As you can imagine, this part of the brain is racing when you encounter a dilemma or when you feel self-conscious about something. However, during yoga, your frontal lobe goes on vacation. Thus, allowing you to take a break for a while.
Parietal lobe. This section of the brain handles all the information coming from your senses. It takes in the sights, sounds, and everything else you observe around you. As such, when you’re always on the move, working, driving, or observing things, you can imagine how much activity is going on here. Yoga likewise causes your parietal lobe to slow down.

But, it doesn’t stop there. Yoga also helps reduce stress by lowering your body’s cortisol and adrenaline levels, two critical stress hormones. That is, when you feel stressed or anticipate something stressful about to happen, your stress response is triggered. As a result, your body releases stress hormones to help you become more alert, make your heart beat faster, and spike your blood pressure. All of these are a result of your body getting flooded by stress hormones including cortisol and adrenaline.

Stress in itself is a good thing. It allows us to take on emergencies or focus better when we need to take a test or give a presentation. It, likewise, prepares you to protect yourself during life-threatening events.

But, if you have a hectic lifestyle and are constantly stressed, it can become harmful to your health. This is because your stress hormones trigger different events in your body to produce the effects mentioned earlier. Among them are releasing more sugar into your bloodstream, increasing your blood pressure, and producing inflammation. When sustained for long periods of time, this can result in serious conditions like heart disease, high blood pressure, and diabetes.

In contrast, yoga helps to reverse these effects. One study notes how yoga reduces your body’s cortisol levels (9). Meanwhile, another study found that 12 minutes of daily yoga helps lower your body’s inflammation response, which is important as chronic inflammation is linked to serious long-term conditions like depression and heart disease (10).

Yoga and Anxiety

Anxiety is closely related to stress. But, they aren’t the same thing. Stress is the response your body produces due to a threat. Once that situation passes, the stress goes away. On the other hand, anxiety can be a result of stress as well as a myriad of other factors (to name a few: trauma, brain chemistry, environmental influences, genetics, use or withdrawal from substances, etc.)

Common symptoms of anxiety may include constant worry, feeling restless, startling easily, inability to focus, and often difficulties sleeping.

Here’s where yoga comes in.

Interestingly enough, while yoga increases the volume of gray matter in some areas of the brain, it also has an opposite effect on other regions of the brain. One such example is your brain’s amygdala (11). The amygdala is what you can call the message processing center of your brain. It receives incoming messages from your senses and internal organs and then processes them. As such, it plays a critical role in your emotions and how you react to them, the most prominent of these emotions being fear. This is why you get nervous or afraid when you feel an impending threat or problem.

Thanks to yoga, the reduction of gray matter in your amygdala means that there is less activity in this part of your brain. As such, you’re better at handling fear and your emotions. Plus, you’re likewise better able to relax.

Final Thoughts

Yoga is commonly thought of as a series of poses that involve stretching and other complex movements. As such, its benefits are often believed to be physical. However, its effects have much more depth. The combination of poses, breathing, and meditation produces structural changes in your brain. This not only causes certain areas of your brain to increase or decrease in size but also affects your cognition as well as how you process your emotions, stress, and anxiety. All of which help you live a happier, healthier life.

References:

(1) io9.com/how-meditation-changes-your-brain-and-makes-you-feel-b-470030863
(2) scientificamerican.com/article/london-taxi-memory
(3) nyaspubs.onlinelibrary.wiley.com/doi/abs/10.1196/annals.1284.062?sid=nlm%3Apubmed
(4) jacobspublishers.com/effects-of-long-term-yoga-practice-breathing-and-meditation-on-cognitive-function-and-emotional-control-a-review-of-the-literature/
(5) ncbi.nlm.nih.gov/pmc/articles/PMC3289949/
(6) ncbi.nlm.nih.gov/pubmed/17532734
(7) ncbi.nlm.nih.gov/pubmed/20722471
(8) sigmapubs.onlinelibrary.wiley.com/doi/pdf/10.1111/wvn.12097
(9) ncbi.nlm.nih.gov/pmc/articles/PMC3768222/
(10) newsroom.ucla.edu/releases/yoga-reduces-stress-now-it-s-known-236785
(11) link.springer.com/article/10.1007/s11682-018-9826-z

Anatomy, Articles, Healthcare Providers, In The Press, Resources, Share Your Story, Yin, Restorative and Meditation, Yoga Medicine News

It’s amazing sometimes what just a little bit of time out can do for you; so that is my challenge to you for this week, or even for the rest of the month of April — to take some time out with yourself, for yourself.

I know we all lead incredibly busy lives — we run from place to place, constantly plugged into the technology of one kind or another. We look after all those around us, and when asked to find the time to meditate, do yoga, take a break, or “indulge” in something that we actually love or enjoy doing, we will more often than not be seen to throw our hands in the air and exclaim that we don’t have time for that!

But even 15 minutes a day can make a huge difference. Fifteen minutes a day can help you to “find yourself” and move through the other 23 hours and 45 minutes of your day in a much happier, more inspired, and alive way. We can all find 15 minutes in the day, right?

If you need a little guidance and support to find your meditation practice, I know you’re going to love this Sunrise Sadhana Morning Yoga class It gets you into a great daily habit and it will help you find your focus as you explore your own sadhana. When you meditate, you take time for yourself. In just 10 minutes, you’ll feel more at ease, and awareness and daily practice will get you into good habits.

Creating a Sadhana

I invite you to create a sadhana. The word sadhana means daily spiritual practice and the idea of this, is that for just 15 minutes a day you get to think of yourself and only you.

Truly, a sadhana can be anything that makes your heart sing. It is a practice that promotes and maintains wellbeing. There is only one aim — that you commit to it every day, no matter what. Here are some ideas of ways you can create your own sadhana:

1. Asana

3-12 simple rounds of Sun Salutations (Surya Namaskara) will set you up for your day like never before! Notice how much more awake, alive, and tuned in you feel.

2. Meditation

Sit with a simple breath meditation. Follow the breath, the inhale and the exhale — or you could add a mantra that flows with the breath if that helps.

3. Journaling

An ideal way to start or end your day, as it helps you to clear your mind and regain focus. It’s most beautiful to simply allow the words to flow.

4. Commune With Nature

Go for a walk in the fresh air. Nature has a way of soothing the soul and allowing inspiration to flood in.

5. Affirmations

Positive affirmations done regularly can have a hugely powerful impact on your life. Work with around three at a time and repeat twelve times each.

6. Morning Intention

Set an intention for the day. It may be simply that you want to have a love-filled day, or there may be something that you need help achieving.

7. Pranayama

Commit to breathing, and I mean really breathing. Breath of Fire, Alternate Nostril Breathing, or full yogic breathing are all good options.

8. Gratitude Journal

At the end of each day, spend some time writing down all the things you are grateful for. This will help you spend as much time in gratitude as possible.

9. Be Creative

Write poetry, paint, sing, dance. Even if you write poetry that’s only ever read by you or sing words that only your ears will ever hear.

10. Be Present

A sadhana doesn’t have to be complicated. It can be as simple as lighting a candle every morning to welcome in the day and sitting in blissful silence.

I’d love to hear your sadhana ideas and results. Share in the comments below so we can all be inspired!

Best Yin yoga poses for Spring and the Wood Element

Wake up stagnant Wood element energy with Spring Yin

Spring Yin is all about harmonising the element that drives us forward again in life, after the retreating energy of the Winter, the Wood element. In Traditional Chinese Medicine, the Wood element represents new beginnings, drive, and fresh ideas. Now, after the passive tendencies of Winter, this energy can sometimes be left stagnant and in need of some encouragement to come out of hibernation. The best yin yoga poses for Spring will help you to create space for growth and to blossom. Yin yoga poses for the Wood element invite us to investigate the balance between the desire to move and create. The wood element brings the need to be still and reflect.

Decompress and temper the flow of your emotions

If you relate to characteristics of somebody who finds it difficult to put the breaks on in life, particularly in your working life, then your Wood element may need calming. The Wood element governs the tendons and ligaments in the body via the energy of The Liver. Responsible for the tempering of Qi within the blood that it stores and distributes, we can compare The Liver to a pressure cooker, which to function properly needs its valves regulating.

The best yin yoga poses for spring help to soothe and release stored and unprocessed emotions of anger and frustration, as harmonised Liver energy creates a smooth and even flow of emotions in the body. Excess Wood energy can manifest as an accumulation of tension in the muscles, ligaments and tendons, combined with feelings of impatience and irritability. So work on cultivating acceptance of whatever emotions are arising in your Spring Yin practice and softening into them the best you can.

Find the correct decision to put into action

The paired Yang organ of the Wood element is The Gallbladder. The Gallbladder is related to our ability to make clear and proper judgement. It is involved in our decision making. The Gallbladder assists the Liver in making correct judgements, which the Liver will then put into action.

The symptoms of an imbalanced Gallbladder can be; neck and shoulder pain, sciatica, blurred vision in both a physical and mental sense and the inability to follow through with decisions or the tendency to make poor or rash judgments or both!

Be kind to yourself while working through my Spring Yin sequence, bringing gentle awareness to any inner conflicts that may be arising. From this space of loving-kindness, clarity for the path ahead can often open up before you.

The Liver meridian

Starting on the top of the big toe, the Liver meridian runs up the inner aspect of the leg just in front of the Kidney meridian. Entering into the torso at the groin. It then proceeds to connect with the Wood element’s pertaining organs of the liver and gallbladder, before connecting with the lungs. Continuing up the throat the Liver meridian circles the lips and moves into the corner of the eyes and across the cheeks and forehead.

The Gallbladder meridian

The Gallbladder meridian travels from the outer corner of the eye, where one branch weaves back and forth along the side of the face before curving around behind the ear and down into the shoulder. This branch then continues down through the side body to the outer hips. The internal branch journeys from the cheek, down the neck and through the chest to meet the liver and gallbladder, to then converge at the outer hip. Here, the Gallbladder meridian runs down the outer leg and knee and ends at the fourth toe.

Now you have a better understanding of the energy systems of our fabulous bodies, feel free to click on the link below to practice the Spring detox sequence. It has been placed together carefully, to provide a full balanced programe to allow the Prana / Chi to flow like water.

The sequence has the option for you to press play so you can stay on your mat and flow through it with your beautiful breath. I hope you enjoy and please do leave me some feedback in the comments.

CLICK HERE TO VIEW THESPRING YIN SEQUENCE

Yoga is

99% practice & 1% theory

Yoga is not just rolling out a mat, to twist, stretch, and breathe deeply, it’s more than that. It’s a way of life; Yoga is an ancient practice that stimulates the body and releases the constraints of the mind. It brings balance to the body, regulating the system and smoothing out any dysfunction with regular practice.

It’s also a wonderful way to stave off regular illnesses and ailments.

Yoga can help the body fight infection.

At any given time of the day or year, our bodies are vulnerable to infection by activating a multitude of viruses and bacteria. Experiencing the delights of runny noses, tickly coughs, stomach infections, and nasty bouts of the flu, winter definitely seems to be the time when they let their presence be known. This is normally due to the reduced day light. Daylight being the go to source of Vitamin D, which gives a great boost to the immune system.

Did you know that Vitamin D is actually a hormone rather than a vitamin? In fact, the final product of Vitamin D conversion in the body is considered a hormone. We can obtain Vitamin D from some foods such as oily fish, egg yolks and whole milk, however 90% of the Vitamin D we get is made by our bodies. The body makes Vitamin D from direct sunlight (particularly UV-B radiation) in the skin and the synthesis process continues in the liver and kidneys, until producing the final active form of the hormone.

Vitamin D is actually a hormone rather than a vitamin

Several different types of cells in the body, including immune cells, contain the receptor for Vitamin D, which means they can respond to Vitamin D molecules, triggering different reactions in the body. No wonder Vitamin D can affect so many aspects of health including bone health, cardiovascular health, immunity, autoimmune disease, type I diabetes, and mental health.

So, as well as soaking up as much sun as we can in the winter months with crisp winter sun walks and SAD lamps, how else can we boost our immune system?

how can we boost our immune system?

Yoga! A regular practice can really help the body in its maintenance and fight infection. When I say Yoga, I mean the lifestyle. Yoga is much more than the poses you see in magazines on social media. It involves practice daily, both on and off the mat. A combination of asana (poses), pranayama (breathwork), meditation, and a seasonal wholefood diet, will give a great foundation for the body to build its natural immunity.

We will share with you why:

It Helps To Keep the Respiratory System strong.

Colds, coughs, and similar infections are caused by bacteria that badly damage the upper respiratory system. If your immune system is not strong enough bring back balance, the bacteria can penetrate into the lungs and lead to pneumonia or bronchitis. Yoga is indeed the main tool for maintaining the health of our respiratory system. What’s more? Regularly practice of pranayama (breathing exercises) and asanas (yoga postures) conditions the respiratory tract and boosts the effectiveness of the lungs.

It Reduces the Stress Levels Naturally

A person who’s under stress is more likely to catch a cold or a fever when viruses invade the nasal passage. Also, the stress and anxiety seem to worsen or lift the risk of infirmities such as depression, gastrointestinal problems, heart disease, diabetes, obesity, Alzheimer’s disease, and asthma. To put it otherwise, yoga helps lower stress hormones and calms the nervous system, which is associated with the immune system.

It keeps Muscles and Joints in A Great Working Order

Whatever is your age, the joint and muscular pain doesn’t seem to discriminate, although the chance of it increasing as you approach middle age and onwards increases. This is due to the natural depletion of collagen within the body. Women experience this much earlier than men, as well as a reduction in bone density. A weak bone structure, lack of physical activity, and deficiency of essential nutrients in the diet can aggravate the situation. Moreover, Yoga asana helps to lubricate the joints with synovial fluid, stabilises the muscles through strengthening exercises, strengthens the bones due to the impact of the muscles supporting the body is holding a posture with bodyweight, which in turn help reduce the chance of osteopenia, arthritis, and general joint pain.

It Ensures the Optimal Functioning Of All Organs

Office jobs that require sitting for long hours and a sedentary lifestyle mean that our organs don’t get enough or adequate amount of blood flow, which in turn lead to blockages and build-up of toxins. Over time, this leads to breakdowns in the body system. If you continue Yoga on a regular basis, it can stimulate the lymphatic system, to remove the toxins from the body. In fact, there are various kinds of asana that ensure organs and glands receive fresh blood and are gently stimulated and massaged. The rise in the supply of oxygenated blood to organs ensures their optimal function. see the free yoga sequence below.

Yoga can bring many benefits to your immune system. Practice Yoga daily, even if it’s a few minutes of breath awareness or a little 5-minute sun salutation. Attempt yoga to stimulate and improve the functioning of your nervous system, digestive system, circulatory and endocrine systems. Attend a regular practice, and remember to incorporate it into your daily routine. It is such a wonderful gift!

Immune boosting worskhop Relax, replensish, restore

I have a wonderful workshop coming up soon.

Do you find yourself feeling run down in autumn or winter? Do you tend to get sick often or experience low energy? Not only is autumn a time for transition, but as we ease into our new schedules, environments, or intentions, it can often be a time of illness. Yoga offers many unique tools to increase our body’s natural resilience, ease stress, and boost immunity in very tangible ways.

Join me for this special seasonal workshop to discover and practice some of the most useful yoga postures, breathing techniques, and acupressure points to not only help you avoid getting sick, but help to treat fevers, pain, and sinus congestion. You will receive practical knowledge to incorporate into your daily life as well as a written outline of a suggested yoga practice. Enjoy complimentary tea and immune-boosting aromatherapy while you practice!

Only several spots available; Preregister for £20 investment in advance to secure your space.

I hope to see you there!

What is Sitali breath Pranayama?

It’s been a hot couple of weeks for us in the UK and I’ve witnessed a lot of heated, sweaty bodies in my St Helens Yoga classes, including my own!

It’s summertime and, from the Ayurvedic perspective, that means pitta season—when pitta dosha (fire and water elements), is at its most dominant. It’s relatively common at this time of year to feel a lot of pitta’s main qualities—hot, oily, liquid, and light—all of which can encourage symptoms like inflammation, acid indigestion, rashes, acne, burning eyes, agitation, frustration, and anger to come to the surface.

Summertime Is The Pitta Season—When Pitta Dosha (Fire And Water Elements), Is At Its Most Dominant.

In my St. Helens yoga class, the months of June and July have been themed with the third limb of yoga Asana, so it was useful to learn techniques such as the lion’s breath, to help cool the body down during physical practice and removing excess heat, helping to restore balance.

Another technique my yoga students and I explored was the Sheetali breath, otherwise known as the Cooling breath.

How To Do Sheetali Pranayama (The Cooling Breath)?

Choose a cool, quiet location where you won’t be disturbed. Prepare a steady, comfortable seat: Balance the weight between the sitting bones, lengthen/extend the spine, and close the eyes. You might want to rest your hands on your lap, palms facing up, which keeps them cool during practice, or place the hands, palm facing down to help restore strength and focus.

Begin with a body scan. Observe which pitta qualities are present in your body-mind (e.g. excess heat, acidity, inflammation, irritation, or intensity).

Now bring your tongue all the way out and fold both sides of the tongue like a tube or straw.

Take a long, deep inhalation through the tube in the tongue which is formed by folding the both sides of tongue taking care to expand and not lift up into the chest.

After inhalation, lower your chin to the chest (Jalandhar bandha) and hold your breath for about 6 to 8 seconds. (During retention of breath lower and bend the chin downward resting it on the throat pit. Actively push hands into legs)

When you feel like breathe out release the Jalandhar bandha (lift your chin to the normal position) and exhale slowly by the left Nadi (nostril). Using the right hand to block the right Nadi if needed. This is optional and can breathe out of both nostrils if preferred.

Repeat it about 5 to 6 times.

In the end, bring your breathing back to normal and feel relax.

Swallow now and then if the throat feels dry. Continue this cycle for one to five minutes—until you feel refreshed.

If you are unable to curl your tongue, practice a variation known as Sitkari pranayama. Inhale through the teeth, with the lips parted and the tongue floating just behind the teeth).

Pause and feel the effects of the practice, noticing any areas of the body-mind that feel refreshed, ventilated, renewed, or cooled.

Finish with several minutes of silent meditation to bask in the sensations of spaciousness.

My students and I found this technique to be quite useful. Practicing on a daily basis has been known to reduce symptoms of reflux in one of my students too!

It is important to know that you must not try this exercise if you suffer from migraines, are pregnant, or have low blood pressure. The retention of the breath at the top of the inhalation could be unsafe for those who fall into the above category/categories.

I have also attached a link here to a study of the Impact of Sittali pranayama on brain waves. I found it most interesting.

Do you struggle with hot flushes?

So, why don’t you give it a whirl? Maybe try to add this breathing exercise into your daily lunchtime routine, you may notice a change in indigestion you may suffer from after lunch, or try it after your gym visit, see if it helps you to cool down. A student of mine is also more than happy to share that she found the Sheetali breath a great technique for cooling down during a menopausal hot flush, so if you’re struggling with hot flushes, this may be your answer!

Enjoy and please leave some feedback with your experiences!

Much love,

Lea

This week’s Yoga sequence has been put together to help us to release tension in the pelvic area, remove mental expectations and as a result, promote overall acceptance and surrender.

Let’s begin with the physical benefits of this practice.

How to release tension in the lower back?

Now we’ve all experienced lower backache and pelvic pain to some degree right? Prolonged sitting and activities like running can lead to tight hip flexors (the muscles that connect the upper body to the lower body) causing muscle imbalances that contribute to low back pain. Tight hip flexors create an anterior pull on the pelvis known as an anterior pelvic tilt (the pelvis tilts down at the front, I call it duck bum!). This alters posture and also inhibits, or even turns off, the opposing muscle group, the gluteus maximus (butt cheek muscles), leading to muscle imbalances. I like to call it lazy arse syndrome ha!

Microspasms or trigger points are then likely to develop in the overused/tight muscles like the hip flexors and hamstrings. Releasing the trigger points through particular asana (yoga postures) can lead to greater improvements in range of motion. This Yoga sequence has a selection of asana that has been carefully placed together to create release at these points while encouraging pandiculation (active stretch) in the tight areas and activation in the sleepy areas, such as the glutes.

This sequence is also a wonderful Yoga practice to ease period pains and other pelvic inflammatory pains such as IBS.

Super simple and can be carried out in under an hour, this yoga practice for lower backache is actually much much more than that. You will feel instant results, I’m sure of it!

Yoga to help ease lower back pain

Moving onto the spiritual part of the practice. I like to invite the students in my yoga class in St. Helens, to enjoy a little tuning in practice before the sequence begins. It gives them the opportunity to observe what they have brought to the mat with them that day, without judgment. This process allows them to move into their practice with acceptance and compassion for themselves. Why not give it a try before you work your way through the sequence below.

This week’s Sankalpa (intention)…

EXPECTATIONS ~ Both on and off the mat. We place them on ourselves, on others…It’s no wonder, the world, the Maya, is full of them. Society itself is based on idealism and expectations.

When idealism is conceived, the very concept of an object or experience has been placed, which is the moment an expectation is also formed. So when we place expectations, we predict a certain pattern, behavior to arise, through projecting past (whether personal or non-personal) experiences into the future and onto almost anything. We place an expectation on the mere concept!

When idealism is conceived, the very concept of an object or experience has been placed, which is the moment an expectation is also formed

This can and will lead to disappointment, feelings of frustration, resentment, failure, the NOT ENOUGH.

So maybe ask yourself, when you notice, when you witness these e-motions arising (as a result of expectations not being met)

Why are you frustrated?
Why did you place an expectation?
Why did you not invite or allow the experience to form and unfold and conceive organically?
Why is NOW not enough?
WHO set the expectation?
WHO is witnessing the result?
WHO is even witnessing the emotions arise?
Does witnessing them allow you to watch the energy flow through you rather than become you?
Expectations are fixed. How will they ever meet a happy ending in our ever-changing dance we call life?

A whole potion of tools and techniques can help dissolve expectations, which doesn’t mean being passive or a pushover.

You are the alchemist.

By coming from a place of compassion, love for yourself, and others, the desire to become attached to expectations begins to dissolve. In turn, creating a natural progression into non-attachment, surrender, and acceptance.
It is there you will find peace, stillness, and presence.

Sat Chit Ananda

Click here for Yoga sequence

I do hope you enjoy the practice I have put together. Don’t forget to click on the link below to book onto one of my in-person yoga classes in St Helens.

Please share your experience with me in the comments below or via email.

BOOK HERE

Yoga gets the blood in the body flowing! Relaxation helps circulation, movement brings more oxygen to your cells (which function better as a result), twisting brings fresh oxygenated blood to organs, and inversions reverse blood flow from the lower body to the brain and heart.

How to improve our circulation?

Poor circulation can be caused by many things: sitting for most of the day at a desk or in the car, high cholesterol, blood pressure issues, and even diabetes. It can also manifest in many ways, with the body showing signs of:

numbness
cold hands and feet
swelling
muscle cramps
brittle hair and nails
breakouts
dark circles under your eyes

Luckily, there are almost as many ways to combat it as there are symptoms. You can try:

holistic medication
healthy balanced diet
moving the body with exercise

Movement is key to wellness on many levels, including circulatory health. Yoga is not only one of the most accessible types of exercise (it’s low impact and can be practiced by everyone at all levels), but it’s also one of the best types of exercise for poor circulation.

The below sequence of poses will be a great addition to your self-care and wellness routine. This is especially for you if you’re dealing with circulation issues, no matter what their cause or physical manifestation in your body.

I have been guiding some of our students through the yoga sequence this week. It has been put together in a way that will allow you to explore the asana and yourself while also becoming familiar with the sense of moving inwards again and encouraging your prana (energy) to flow freely, as it should.

FREE YOGA SEQUENCE HERE

I do hope you enjoy the practice and feel its benefits, and I look forward to seeing you in practice later this week!

Arm balances are fun and flashy in the western Yoga world. In all seriousness, they’re challenging and require a lot of strength and focus, sthira sukha. Since most of us spend our days with our feet firmly planted on the ground and butt on a chair, the ability to elevate them while balancing on our hands is always going to look super cool.

Yoga arm balances are more than party tricks.

As mentioned above, they require strength and focus. They also encourage us to expand our conception of what’s possible. By lifting yourself, you become uplifted and then uplifting. When our body and spirit feel heavy and low, we can lighten the load and mood with a little playful balance.

playful balance

Crow Pose is usually the first arm balance that most people attempt. It’s more than likely because it’s a pretty straightforward one with no added twists or needs for flexibility to distract you from your experience with gravity. The body stays still and compact in this pose, so it can be a good place to figure out how to manage your weight without the added complication of legs sticking out here, there, and everywhere. Once Crow pose (Kakasana) becomes comfortable you can move onto Crane pose (Bakasana), which leads onto a whole host of other arm balances that may soon be more accessible with practice in these postures.

When you find that sweet spot, your feet will actually fly off the floor.

CROW VS. CRANE

In modern postural practice, Crow is the bent-arm version of this pose and Crane is the straight-arm version as demonstrated in the image above. The knees squeezing the outside of the upper arms as opposed to sitting in the armpits almost. The Sanskrit names of these two poses have gotten a little mixed up over time in Western Yoga. That’s not unusual for yoga poses in general, any hybrids and variations are being created over time.

As yoga has been disseminated, teachers have called poses by different names and developed and named their own poses

There’s not really one authoritative reference source of all yoga postures, though I do like to stay tuned into Hatha Yoga techniques, as their recordings seem to be most traditional and reliable. In this instance, “Hatha depicts the straight-arm version of the pose, labels it Bakasana, which makes sense as Baka means crane in Sanskrit. Case closed, except that the bent-arm version is often also called Bakasana and translated as Crow Pose. We’re not sure how this Crow/Crane confusion came to be but for clarity’s sake, we’re following the convention of calling the bent-arm version Kakasana, since Kaka means crow in Sanskrit.

HARD CORE

You may be led to believe that you need super strong arms to support you in arm balances. You may be surprised to read that arm balances are more about core strength, flexibility, and body awareness (especially in the hand – hasta bandha), which helps you find your centre of gravity and craftily distribute the load. When everything is arranged just so, your feet almost float off the floor effortlessly.

There is no denying there has got to be something supporting your flight: it’s the muscles in your torso, AKA your core. The core goes a lot deeper than the rectus abdominis (what you’d probably call your six-pack abs) I like to describe to my yoga students that the core is like a corset. It also includes the pelvic floor, the obliques, the transverse abdominis, the psoas, and the muscles that support your spine.

Core strength is the key to yoga’s balancing poses.

If arm balances seem out of range at the moment, I would recommend practicing standing balances that will help you build strength. Even poses where you’re not standing on one leg can be balance challenges. (Ever felt wobbly in a standing pose like Warrior I, I know I have?) Targeting your core with crunches, planks, and side planks is another way to get stronger.

CROW POSE (KAKASANA)

If you are working on the pose, try to explore it every day at home. It can be a challenge, though not impossible, to practice kakasana in class due to the restrictions of a sequence. You may also feel too inhibited about falling to really explore the edges of your balance too. Practice in the comfort of your home with props, following the tips below and in my video, and you will be flying high in no time! (see video here)

1. To give yourself a firm foundation, start in a squatting position (malasana) with your palms flat on the floor and shoulders’ distance apart. Here we focus on the hasta bandha, the hand lock. See my other blog post here for more details on hasta bandha.

2. Shift the weight of your body onto the hands and come onto the balls of your feet.

3. Bend your elbows straight back so that your knees make contact with your outer edges of the upper arms as close to your armpits as possible. You may need to move your hands closer to your feet to do this. Just make sure your hands are not coming closer together nor are your elbows winging out to the sides. A strap around the upper arms here is a good way to keep track of your alignment (tighten the strap around the arms at shoulder-width apart. It will give a good indication if the belt slackens or tightens). When you come into the pose, your knees will be resting and squeezing on the shelf made by your upper arms.

4. Now, you may notice that your bum is still pretty low. Before you try to take off, you’ll need to lift it quite a lot. Keep your bent knees resting on your upper arms but straighten your legs until your bum is level or slightly above the head.

5. Body mechanics dictates that you have to lean forward to get your feet off the ground. Figuring out how much to lean is the key to the whole pose, and, indeed, to all arm balances. Keep the gaze a few feet in front of you to keep your head up. Keep leaning forward and coming onto your tippiest tiptoes until one foot lifts off the ground. Begin to actively push the hands hard into the ground and strengthen through the arms to round the upper back. Firm your belly and lift the other foot towards the tail bone. Now the big part here is the SQUEEZE your knees toward your centre line so they don’t slip off your arms. The arms will need to push back against the knees and the hands need to keep pushing into the ground and the core wrapping around the whole torso to lift, lift, LIFT!

6. You may crash-land a few times before you get the hang of the balance. Set up a pillow or two in front of your mat, or as I demonstrated in the video above, a couple of bricks in line with the head, resting the forehead on them, allowing them to support you while you explore the rest of the posture. sYou must lean into the posture to gain lift-off. When you find that sweet spot, your feet will actually float off the floor. Once you are airborne, bring your feet to touch, tucking your heels up near your butt and keeping your toes active. As you get more comfortable, begin to work toward straightening your arms.

Lea’s Tip: When you first start playing with this pose, it’s important to remember that your head is heavy. If you let it hang, it will pull you down, in arm balances and life. Keep your gaze on the ground in front of you to elevate your head and your mood.

VEGAN AND GLUTEN FREE

It’s that time of year, the wild garlic is out. That means one thing and one thing only…wild garlic pesto! It’s in its masses on my local walk, so I’ve been busy foraging while on some beautiful family woodland walks.

Wild garlic has so many benefits, it’s widely known for its antibacterial, antibiotic, and possibly antiviral properties, and contains vitamins A and C, calcium, iron, phosphorus, sodium, and copper. Studies have also shown that it can also help reduce blood pressure, which could lower the risk of stroke and heart disease.

Now onto the important stuff!

It’s important to notice the difference between the flowers of the Wild Garlic plant and the Lily of the Valley. You can see the Lily of the Valley look like snowdrops and face down to the ground, their petals also are denser. Wild Garlic has an almost daisy-like, lighter petal, and the flower heads face up to the sun. They also give a distinct smell of garlic too! Lily of the Valley is highly poisonous so please take care to look for flowers that look like the image on the right and if you’re unsure, leave well alone.

INGREDIENTS

50 g / ½ cup pine nut or walnuts are nice too!
100 g / 3.5 oz wild garlic leaves
1 unwaxed lemon, zest, and juice
½ tsp salt, more to taste
4 tbsp nutritional yeast
black pepper, to taste
120 ml / ½ cup extra virgin olive oil

METHOD

Wash wild garlic leaves really well and dry them with a kitchen towel or leave to air-dry.
Dry-roast the pine nuts in a hot pan on low-medium heat. Make sure you stir them so they don’t bur and don’t be alarmed if you hear a few pops and cracks. Once they have turned slightly golden, leave too cool.
Place all the pesto ingredients apart from the olive oil into a food processor. If you like a little sour kick to your pesto, you can use 4 tbsp / ¼ cup of lemon juice in the pesto mix, you may want to adjust the amount to your taste so make sure to add it a bit by bit instead of throwing it all in. Process until chopped small and then start trickling in olive oil through the funnel while the processor is still going.
Spoon the pesto into a clean jar and top with an extra tablespoon of olive oil over the top to prevent mold from setting in. Store in the fridge for 2-3 weeks.

TIPS:

You can also cleanse and freeze in air-tight containers or carriers. Just make sure to carry out step one before freezing.
Take care to cut the stems midway to allow the roots to remain for growth next year!
Leaves can be added to all kinds of recipes, we enjoy them in stir-frys and soups too.
Don’t throw the flowers away, they’re bitterness gives a lovely kick to most recipes and can be eaten with salads too.

For this evening’s dinner, we mixed the pesto with some gluten-free pasta and cooked chestnut mushrooms. Couldn’t resist some gluten and dairy-free garlic bread going on the side. Would you believe the kids still had room for some dessert and polished off the rest of the chocolate chip banana bread I had made the day before? The recipe for that is here

I hope you enjoy it and don’t forget to let me know what you thought of it in the comments below…

Shanti,

Lea x

Before my sweet family and I transitioned to our plant-based diet, we loved chilli-con-carne. So I set about looking for the perfect ingredients to make a perfect plant-based three bean chilli. I have tried plenty of delicious vegan recipes, including coconut for texture but it just wasn’t cutting it. So I made my own, and after weeks of using my family as guinea pigs…we found it!

vegan, gluten free chilli

I made careful consideration on three things for this meal.

Its nutritional density
Cost
Time

All of the above are important to me, as a busy independent parent of three, money can be tight, time can be tight and first and foremost I have a duty of care to my little eggs, ensuring I feed them good, wholesome foods!

This meal is high in fibre, iron, protein, and vitamins. I have carefully combined complimenting macros to make sure they have maximum absorption into the body. We can’t absorb non-heme (plant-based) protein (beans) into our gorgeous bodies without the help of vitamin c (tomatoes).

So let’s cut to the chase…what’s in the dish?

INGREDIENTS

2 carrots, grated
2 garlic cloves, peeled and crushed, or one tsp of crushed garlic puree
1 x 400g tin red kidney beans
600g passata
2 tbsp tomato purée
1 x 400g tins black beans
1 x 400g tins cannelleni beans
2 tbsp cumin
2 tbsp paprika
1 tbsp garam masala
8 tbsp of nutritional yeast
brown rice, to serve (make sure you rinse the rice well before cooking…it helps it to cook quicker

NOTE: remember to taste the sauce and feel free to add a little salt or pepper or more of any of the spices to suit your palette

METHOD

This is what appealed to me the most with this version, and what makes this dish a quick healthy meal for the family. You literally throw it all in a deep-sided wok-style pan and mix and simmer. The most strenuous thing you have to do is crush the garlic and grate the carrots! OR in my case, have a fight with the tin opener and nearly slice my thumb open..AGAIN!

Place the carrot and garlic into a large saucepan. Add the passata, tomato purée, both the beans, jalapeño pepper and the chilli flakes to the saucepan along with some salt and pepper, to taste.
Cook the chilli for about 10 minutes, stirring it well until it’s lovely and warm and everything’s nicely mixed together.
Pour the chilli over brown rice and enjoy.

You can even add some guacamole and some vegan gluten-free tortillas to the side.

So, give it a whirl! If you’re looking for a nutritious vegan meal that’s quick and cheap to make for your family, you have hit the jackpot with this beauty!

To make things even easier, I have added a few links to the ingredients, it’s far more cost-effective to buy in bulk, and to save time, soak the beans the night before, if using dry!

Shanti ,

Lea

Today’s sequence has been put together in honour of the full moon. Society typically encourages our solar, more masculine impulses, making it easy to pursue worldly achievement rather than inner awareness.

Although the aim of hatha yoga is to balance our lunar and solar energies. The word Ha meaning sun, and the word the meaning moon. Even our asana practice tends to reflect a bias for the solar. They often emphasise sun salutations and heating practices in the interest of physical fitness.

“chill out before we burn out.”

If the divine lunar force could speak, she might lovingly remind us to “chill out before we burn out.” Like a mother, the moon can teach us to slow down, listen to our own needs, and be receptive to change.

We can invoke and pay homage to the lunar energy in nature and within by practicing Chandra Namaskara, otherwise known as the moon salutation.

Moon Salutation – a full-body prayer

The 15 steps in the sequence below represent 15 lunar days; a 16th step honors the tantric goddess Shodashi, who presides over all the phases of the moon, as well as all that is perfect, complete, and beautiful. When practiced with devotion and gratitude for the divine feminine, this version of Chandra Namaskara can become a full-body prayer. An inward-moving and mildly calming practice, Chandra Namaskara can be practiced any time of day, including late afternoon and evening.

To bring an element of ritual into your practice, try it during the new and full moon phases. Try practising outside anytime under the moon itself. The sequence is safe to explore for anyone who practices sun salutations, and many women find it soothing during menstruation or pregnancy.

Move through the moon salutation slowly and mindfully, maintaining a smooth, deep, diaphragmatic breath. (Avoid using ujjayi breathing, which is heating). Tune in to a sense of devotion as you honor all the phases of the moon and the cycles of your life. Just as with the four seasons, the phases of the moon carry various qualities and intentions. If you practice yoga during the full moon, be prepared to experience new sensations. Feeling a little ungrounded or obstinate. Accept those feelings and try to create space and open yourself to the powerful energy of the moon.

Free Visualisation Meditation

I have attached a link below to take you to a free Visualisation Meditation script and audio file for the end of this practise.

Shanti

Lea

Free visualisation meditation here

click here for Moon Salutations sequence

Hello everyone.

Well, yesterday was Shrove Tuesday and even though the gang eats pancakes for breakfast almost every Saturday, we ate our weight in them yesterday! I am seriously still full and it’s 2pm the day after. Food baby alert!

Anyway, the reason for my post today is because I’ve had a load of requests for the recipe for my pancake/crepe mix. If you’re looking for something a little sweeter like a dessert crepe, remember to add a tablespoon of agave nectar or sprinkle of ground cinnamon to the ingredients.

So yesterday was fruit pancakes for breakfast, but it didn’t quite fill the pancake cravings. So, we decided to have pancakes again for dinner but this time we went savoury!

We chose two fillings, the first being filled with feta cheese, mushrooms, vegan smoked salmon, spinach, and olives. The second crepe was filled with vegan chicken, spinach, dairy-free cheese, and mushroom.

The recipe for the vegan smoked salmon can be found here, and below is a link to where you can buy the yummiest feta cheese.

Feta cheese yumminess here

So what are you waiting for, get flipping those pancakes lovely people!

Don’t forget to let me know what yours turned out like and feel free to get in touch with any questions.

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click here for Smoked Salmon Recipe

Hello everyone, I hope you’re well!

So this coming month’s theme for my online yoga classes is deities. A sankalpa (intention) will be set at the beginning of each practice. This intention will be based on the chosen deity of the week and what they represent. The first yoga class will be themed on Ganesh.

The yoga class is for everyone. Suitable for beginners, all the way to advanced. The sequence will include some somewhat challenging asana. Purposely placed to challenge us and entice the ego to come out and play. I will be guiding us inward to focus more on the mindset. Encouraging us to overcome what’s perceived to be an obstacle and learning to move into the postures with strength, ease, and surrender.

Overcoming Difficult Times

So for those who are in the St Helens and Merseyside area, please feel free to come along to practice with us in St Helens town centre. Or maybe choose the option to practice yoga online in the comfort of your own home.

So let’s begin with an insight into the beautiful story of Ganesh, so we can become familiar with the moral of the story.

Traditionally, at the start of a brand new venture, the mantra Om Gam Ganapataye Namaha is used to clear paths to potential difficulties. This chant invokes Ganesh, the acknowledged deity and ‘lord of obstacles’.

Here is one of my favourite versions…enjoy!

What does Ganesha symbolise?

Also referred to as Ganapati, The Lord of Beginnings, The Remover of Obstacles, and also the deity of fine Fortune, Ganesh is probably one of the most well-known deities. He’s the son of Shiva and Parvati, two of perhaps the most powerful Gods and Goddesses, however, despite the celebrated depictions of his elephant’s head, he wasn’t born that way….

The story concerning how Ganesh got his elephant’s head varies across India – as most things do – however a wide told story goes one thing like this:

The birth of Ganesha

One day Goddess Parvati was at home on Mt.Kailash preparing for a bath. As she didn’t want to be disturbed, she told Nandi, her husband’s (Shiva) cow, to guard the door and let no one pass. Nandi faithfully took his post, intending to carry out Parvati’s wishes. But, when Shiva came home and naturally wanted to come inside, Nandi had to let him pass, being loyal first to Shiva. Parvati was angered by Nandi’s act of defiance, but even more than this, at the fact that she had no one as loyal to Herself as Nandi was to Shiva. So, taking the turmeric paste (for bathing) from her body and breathing life into it, she created Ganesha, declaring him to be her loyal son.

such power did Ganesha possess

The next time Parvati wished to bathe, she posted Ganesha on guard duty at the door. In due course, Shiva came home, only to find this strange boy telling him he couldn’t enter his own house! Furious, Shiva ordered his army to destroy the boy, but they all failed! Such power did Ganesha possess, being the son of Devi Herself!

This surprised Shiva. Seeing that this was no ordinary boy, the usually peaceful Shiva decided he would have to fight him, and in his divine fury severed Ganesha’s head, killing him instantly. When Parvati learned of this, she was so enraged and insulted that she decided to destroy the entire Creation! Lord Brahma, being the Creator, naturally had his issues with this, and pleaded that she reconsider her drastic plan. She said she would, but only if two conditions were met: one, that Ganesha is brought back to life, and two, that he be forever worshipped before all the other gods.

Shiva, having cooled down by this time, and realising his mistake, agreed to Parvati’s conditions. He sent Brahma out with orders to bring back the head of the first creature he crosses that is laying with its head facing North. Brahma soon returned with the head of a strong and powerful elephant, which Shiva placed onto Ganesha’s body. Breathing new life into him, he declared Ganesha to be his son as well and gave him the status of being foremost among the gods, and leader of all the ganas (classes of beings), Ganapati.

Meaning of the story of Ganesh

At first glance, this story may seem like a myth or a magical tale to share with our children. But, the true magical meaning is veiled.

Parvati is a form of Devi, the Parashakti (Supreme Energy). In the human body, She resides in the Muladhara chakra as the Kundalini shakti. It’s said that when we rid ourselves of the impurities that bind us, then the Lord automatically comes. This is why Shiva, the Supreme Lord, came unannounced as Parvati was bathing.

Nandi, Shiva’s bull, who Parvati first sent to guard the door represents the divine temperament. Nandi is so devoted to Shiva that his every thought is directed to Him, and he can easily recognise the Lord when He arrives. This shows that the attitude of the spiritual aspirant is what gains access to Devi’s (the kundalini shakti’s) abode. One must first develop this attitude of the devotee before hoping to become qualified for the highest treasure of spiritual attainment, which Devi alone grants.

the great secret is revealed

After Nandi permitted Shiva to enter, Parvati took the turmeric paste from Her own body, and with it created Ganesha. Yellow is the colour associated with the Muladhara chakra, where the kundalini resides, and Ganesha is the deity who guards this chakra. Devi needed to create Ganesha, who represents the earthbound awareness, as a shield to protect the divine secret from unripe minds. It is when this awareness begins to turn away from things of the world, and toward the Divine, as Nandi had, that the great secret is revealed.

Shiva is the Lord and Supreme Teacher. Ganesha here represents the ego-bound Jiva. When the Lord comes, the Jiva (the consciousness in body), surrounded as it is with the murky cloud of ego, usually doesn’t recognise Him, and maybe even ends up arguing or fighting with Him! Therefore, it is the duty of the Lord, in the form of the Guru, to cut off the head of our ego! So powerful is this ego, however, that at first, the Guru’s instructions may not work, as Shiva’s armies failed to subdue Ganesha. It often requires a tougher approach, but, eventually the compassionate Guru, in His wisdom finds a way.

Ganesh Mudra

Mudras are gestures created with the hands to focus the mind and direct subtle energy towards a certain place. They’re highly symbolic and are said to be powerful in the yogic tradition.
The Ganesh mudra represents strength and power and is additionally thought to be strengthening for the physical heart, and the muladhara chakra. Position the hands clasped in front of the chest with the elbows wide. This mudra represents both protection, but can also symbolise that our biggest obstacle area is often caused by ourselves. Our doubts, fears, and insecurities are often the only things holding us back (ego). By knowing this, we might realise that rather than seeking outside of ourselves for the answers to life’s issues. The real work lies in removing our obstacles. Maybe if we ask nicely though, Ganesh can lend a hand….

Om Shanti

Lea x

Here is some of my favourite Ganesha homeware…click on the images to take you to store

I look out of my window not quite ready to fully commit to peeling myself out of bed, thoughts turn to warming comforting food and drinks as the first snowflakes of the year drift down from the battleship grey sky. Before I unglue myself from the warmth of my duvet, I take a minute thinking about the tapestry and rhythm of the seasons and more specifically winter – falling snow will do that for you!

For me, winter allows the pace of life to slow a little, affording me time to reflect inwards. We can sometime struggle with this can’t we? We can spend so much time distracted with our over stimulated lifestyles that when we become still, or even slow down a little, we become more aware of the thoughts and feelings that pass through the body/mind. This can be tough going when we have been distracted for so long. I think this is why most struggle with these quieter months, they rely on the faster paced months to distract them from neglected, unhealed thoughts and feelings I’ve added a post about this here, where you will find me offering you guidance on how to embrace these winter months with ease and compassions rather than resentment and regret.

Winter Warmer

If you feel its getting the better of you, go make yourself one of these amazing Hot Chocolates (recipe below) and read my post on embracing the dark as well as the light or if like us you’re going to be building snowmen later then what could be better than rustling up a warming, delicious hot drink!

So my lovelies, lets move on to why you are here…. The Yummy Hot Chocolate with a splash of orange!

For all of those Terrys Chocolate Orange fans out there, this is for you! This dairy free hot chocolate is actually good for you AND tastes amazing. How is this even possible I hear you ask…

Benefits Of Cacao Vs Cocoa

So you may think at first that the only real difference between cacao and cocoa is the spelling. But there’s a little more to it than that…

Raw cacao offers amazing health benefits for your entire body! The Incas considered it the drink of gods, an association that gave rise to the scientific name of the cocoa tree, Theobroma cacao, from the Greek words theo (god) and broma (drink). History lesson over lets move on to the nutritional facts…

Cacao can be labeled to any of the food products derived from cacao beans – the seeds or nuts of the cacao tree. Cocoa looks the same but it’s far from it.

Cocoa powder is raw cacao that’s been roasted at high temperatures. Sadly, roasting changes the molecular structure of the cocoa bean, reducing the enzyme content and lowering the overall nutritional value. Cacao powder is known to have a higher antioxidant content than cocoa and has been linked to a variety of health benefits. The processed, sugary cocoa powder you find in your supermarkets will do you more harm than good, please remember this.

Cacao is believed to improve heart health, cholesterol, stress levels, and inflammation and that’s just a few advantages. It also releases anandamide, endorphins, phenylethylamine, and serotonin, into the brain which helps lift your mood.

Unbelievable that all this satisfying goodness comes from a simple, creamy hot chocolate. It’s no wonder the Spanish called it “black gold.”

So on with the recipe

For all of those Terrys Chocolate Orange fans out there, this is for you!

INGREDIENTS YOU’LL NEED

3 cups unsweetened almond milk
1/4 cup unsweetened cacoa powder
4 tbsp raw sugar, pure maple syrup or agave nectar/sugar
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
pinch of salt
6 drops of DoTerra Wild Orange essential oil.

PUT IT ALL TOGETHER

In a small/medium saucepan, heat non-dairy milk over medium-low heat. when simmering, add cacoa, sugar, cinnamon, ginger and pinch of salt, stir until the cacoa is completely dissolved. Turn heat to low then add the orange drops and stir, keep cocoa warm until ready to serve.

HOT COCOA TOPPINGS

The toppings can be changed up to whatever you like or have on hand. Try a squirt of dairy free squirty cream, vegan mini chocolate chips, shaved dark chocolate, and vegan marshmallows.

I hope you enjoy your yummy hot cup of chocolate. Let me know what you think!

Much love, Lea x

We’ve all been in that space where we can’t hear ourselves think. To do lists coming out of your ears, cooking dinner whilst replying to emails on your phone, on loud speaker on hold to the doctors, kids claiming starvation and the pooch is mooching around your ankles waiting for his dinner. The head is literally ready for falling off haha! So you either run for the hills and do a Thelma and Louise, go to the bathroom and lock yourself away or JUST BREATHE! Trust me, the latter is the better choice!

So today Im going to share with you a breathing technique I learned over my many years of practicing Yoga, a pranayama exercise that has quite literally saved my life and many others (let’s not go there haha!)

Alternate nostril breathing is a simple yet powerful breathing technique that settles the mind, body, and emotions. You can use it to soothe the body/mind before beginning a meditation practice, and it’s really helpful to ease racing thoughts if you are experiencing anxiety, stress, or having trouble falling asleep.

There are a few different styles of alternate nostril breathing, but they all serve the purpose of creating balance and regulating the flow of air through your nasal passages. The term Nadi Shodhana means “clearing the channels of circulation.” This may be the most common label for this breathing exercise but it’s also known as Anulom Vilom. Anulom vilom does not retain the breath at the end of the inhale and the end of the exhale though.

Benefits Of Alternate Nostril Breathing

With just a few minutes of alternate nostril breathing, you can restore balance and ease in the mind and body. Sometimes when we feel frazzled or find ourselves doing too many things at once, it’s because energetically, we are out of alignment. This breath is great for restoring that necessary balance.

Supports our lungs and respiratory functions
Restores balance in the left and right hemispheres of the brain, and clears the energetic channels
Rejuvenates the nervous system
Removes toxins
Settles stress

Whether you’re nervous about a new experience approaching, anxious about a conversation, or just generally stressed out, Nadi Shodhana is a simple, quick and calming way to bring you back to your centre. If you find it difficult to settle into your meditations, try moving through a few rounds of this pranayama exercise first, then remain seated and shift directly into stillness; this should help to ground you before meditation.

Don’t force the breath, invite the breath

How do we practice Nadi Shodhana alternate nostril breathing.

Next time you find yourself doing too many things at once, or you sense panic or anxiety begin to rise, move through a few rounds of alternate nostril breathing. It’s a great way to hit the reset button for your mental state.

1.Take a comfortable and tall seat, making sure your spine is straight and your heart is open.

2.Relax your left palm comfortably into your lap and bring your right hand just in front of your face.

3.With your right hand, bring your pointer finger and middle finger to rest between your eyebrows, lightly using them as an anchor. The fingers we’ll be actively using are the thumb and ring finger.

4.Close your eyes and take a deep breath in and out through your nose.

5.Close your right nostril with your right thumb. Inhale through the left nostril slowly and steadily.

6.Close the left nostril with your ring finger so both nostrils are held closed; retain your breath at the top of the inhale for a brief pause.

7.Open your right nostril and release the breath slowly through the right side; pause briefly at the bottom of the exhale.

8.Inhale through the right side slowly.

9.Hold both nostrils closed (with ring finger and thumb).

10.Open your left nostril and release breath slowly through the left side. Pause briefly at the bottom.

11.Repeat 5-10 cycles, allowing your mind to follow your inhales and exhales.

Steps 5-9 represent one complete cycle of alternate nostril breathing. If you’re moving through the sequence slowly, one cycle should take you about 30-40 seconds. Move through 5-10 cycles when you’re feeling stressed, anxious, or in need of a reset button.

Help with easing anxiety and stress fast!

Single left nostril breathing (by closing your right nostril) will direct the flow of oxygen and energy to the right hemisphere of your brain, allowing once again, for the parasympathetic nervous system to be switched on. This system is also known as the rest and digest.

Tip: Consistency is helpful, so try to match the length of your inhales, pauses, and exhales for all methods.

For example, you can start to inhale for a count of five, hold for five, exhale for five, hold for five. You can slowly increase your count as you refine your practice.

3 Things to Remember When Practicing Nadi Shodhana Pranayama

The breathing pattern is breath out, breathe in, switch sides.
Don’t force the breath, invite the breath – keep it gentle and natural. Allow the breath to be smooth and even without creating force or pressure. Do not breathe through the mouth or make any sound such as in Ujjayi breath.
Place the fingers very lightly on the forehead and nose. There is no need to apply any pressure.

Medical and Health Considerations

Contraindications: None. However I would suggest avoiding this technique if you have a really blocked nose or a fever. Also avoid retention of the breath if you have uncontrolled high blood pressure, suffer from migraines or pregnant. I would suggest consulting your GP first.

While a regular yoga practice can result in improved health, know that it is not a substitute for medical treatment. It is important to learn and practice yoga under the supervision of a trained teacher. In the case of a medical condition, practice yoga after consulting a doctor.

Learn some more powerful yogic breathing techniques with me or the team in our online yoga classes or one to yoga sessions.

Remember, if you need any more tips, please don’t hesitate to comment below or get in touch with me.

Much love, Lea

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Ever since we can remember we’ve been told to stretch but is stretching good for you, really?

Frantically searching google for things like How do you get flexible fast? and How to do the splits in a a week? Stretches for splits, stretches for backbends and so on.

Stretching – This word is used so much in the yoga industry as it seems that calisthenics and gymnastics had merged and created some kind of hybrid which is still labelled as yoga.

Is stretching good for you?

How many times have you been told to stretch if your muscles feel tight, stretch before and after your run or gym session, stretch if your back hurts? The majority of us have been taught what’s known as “static stretching.” Static is still, where we hold a particular pose and stretch and pull, with the intention of releasing the pesky tight tight muscle(s).

Now if you’ve ever come along to one of my yoga classes, you will know that I avoid the word stretch like most of my students avoid the toe squat! The reason behind this is because a) one of my wonderful teachers ingrained it into my brain, and that in recent studies, scientific evidence is telling us that static stretching has been proven to be ineffective in the prevention of sports injuries and creating safe range of motion.

Why can stretching be dangerous?

OK, to help get our head around this a little more, let’s begin with some basics about muscle function:

The brain can also teach you and your obedient little muscles to stay tight and involuntarily contracted due to many things such as emotional trauma, accidents, injuries, repetitive tasks, or even on-going psychological stress.

This muscle tension accumulated over a period of time makes it nigh impossible for muscles to contract efficiently and fully, and to relax completely. They’re stuck in limbo. You have forgotten what it feels like to be tense or relaxed. This is known as Sensory Motor Amnesia: the loss of voluntary control of a muscle group and its synergists. I recall a number of times to have had this problem with my mouth and the words that come out of it sometimes haha!

Sensory Motor Amnesia: the loss of voluntary control of a muscle group and its synergists

Our muscles are obedient, unless there is an underlying condition, our muscles form a habit to whatever it is we do repeatedly. I mean we only have to look at the difference in muscles of a trained sprinter to a professional long distance runner. The sprinter has the powerful, short twitch muscles, the long distance runner has the slender and long slow twitch muscles for endurance. Our muscle length can become set by the brain, at a slightly shorter or longer length depending upon the holding pattern or repetitive movements we’ve become subjected it to. If a muscle is tight, it’s normally because its being held tightly by the brain and sensory motor system. ( underlying conditions may vary this statement)

So we know that the general intention of static or passive stretching is literally to pull a muscle into a specific length or relaxed state. Most of us will have experienced at some point the feeling of pulling a muscle farther than is comfortable. Some of us even stay in the stretch for a while, breathe and hope for the best. The reason this doesn’t work when it comes to creating more flexibility is because it can, in fact, result in over-stretching injuries such as herniated disks, muscle trauma, and muscle dysfunction – is because the brain, the command centre of the muscles, is not engaged in the action. In static stretching there is no sensing so to speak- no feedback loop to the sensory motor cortex because there is no contraction. In order to change what the muscles are doing the brain must be fully and consciously engaged in the process.

What do I do instead of stretching?

Since the beginning of time, we were born with the knowledge of nature’s “re-set” button – a way of restoring full muscle function and length to a muscle. You do it when you wake up, you see cats and dogs doing it after a snooze, you even did it in your mother’s tummy! It’s heaps more effective and I would say much safer than stretching. It is called pandiculation. Oh I love that word and I know my students know I do too haha. So, pandiculation is like a “software update” for your brain: it kinda “re-boots” the brain’s sensation and control of your muscles every time you do it.

Patanjali yoga sutras describe this well

The first is

Sthiram Sukham asanam – to hold a posture with strength and ease. From the beginning, middle and end of the posture (asana) we are figuring out a way to do this by listening to the sensations of the body and adjusting accordingly.

The sutra that follows is;

Prayatna shaithilya Ananta Samapattibhyam –This basically translates as to move into the posture with not too much physically effort but more of a mindful movement, finding the space and moving into then space consciously. Prayatna means effort, shaithilya means relaxation, dropping, looseness. Samapattibhyam means a coming together of the body and mind. So basically slacken off a bit, effort may be the usual way to achieve but mindful movement, the body-mind connection is a more subtle and gentler approach.

There are three elements to a pandiculation:

So its kinda like a yawn, but for the body. It re-sets both muscle length and function at the brain level; it “reminds” our muscles that they don’t have to stay stuck in a particular state. The pandiculation “flicks on a light on” in the sensory motor system and helps improves proprioception, which basically means it helps you to sense your own body more accurately. When you contract a muscle tighter than its present contraction rate, the brain (the command centre of the muscles) receives strong sensory feedback, which allows it to “refresh” its sensation of the muscles. By slowly lengthening from that initial contraction, the brain can then lengthen the muscle past the point of its former, tighter length and into a new, fuller range. The result is a more relaxed muscle and renewed voluntary muscle control and coordination.

Static stretching is a passive movement and can cause what’s know as a stretch reflex, where your body basically tries to protect your body and contracts back against the passive stretch. It is a safety reflex so therefore doesn’t have a feedback loop to the brain. This leads to no memory of where the muscle moved to and in worse case scenario, an injury. When we pandiculate (the active stretch if we are still trying to get your head around it), the action is directed and information goes straight to our brain: we basically contract the muscle, then slowly lengthen it and then completely let go. This requires focus and awareness. Note back to Patanjalis sutras above.

When you think about it, animals pandiculate; they don’t stretch! Animals rarely sprain their ankles, nor have chronic back pain. The fact that animals pandiculate approximately 40 times a day means that they have full, voluntary control of their muscular system at all times. Doesn’t it make sense that we should do the same?

So next time you want to stretch or you are instructed to, try first contracting the muscle that’s tight and then slowly lengthening it. Then completely relax. Notice the difference not only in sensation and control of the muscle, but also in your range of motion and sense of ease in your body. You may even feel more “connected,” less tense.

Home of Alchemy yoga classes have a method, and my students will confirm that in this method, I constantly reaffirm throughout practice to find space in the body and then move into that space with control and ease!

The next time you find yourself pondering I stretching good for you?, I urge you to listen to your body and feel the sensations as they arise with breath and subtle movement. The pelvic tilts, the forward fold uttanasana, and even mountain pose tadasana, will all help you to improve your somatic awareness. Your proprioception of your body and how you move it on a day to day basics NOT just when you’re on your mat. This in turn will prevent injuries in the long run as your daily repetitive movements are done in a safe and conscientious way.

For more in depth information on this or if you would like to book in for a 1-2-1 session or group class, please contact me via the button below or on this link.

Much love, Lea

contact Lea

Fed up of lying in bed and staring at the ceiling waiting to fall asleep? The very thought of not falling asleep is enough to keep you awake ironically. So what if I told you I had a magic potion in a cup that would help you to drift off into sweet slumber, and I don’t mean a bottle of wine!!

This Ayurvedic anti-inflammatory golden milk is magic in a mug and because its so easy to make you can really get a better nights sleep sooner rather than later!

Golden milk, also traditionally know as Haldi Doodh is a traditional Indian drink that originates from Ayurveda. In its standard traditional form it’s a blend of hot milk and ground turmeric. If you haven’t tried golden milk yet, you’re in for a treat because it is amazing! Filled to the brim with nutrients its a creamy treat!

The benefits are said to be experienced around 4 to 6 weeks of slurping on the golden milk, however I find it does help instantly for a good nights sleep.
During my Ayurvedic studies I have discovered many benefits to the spices used in this plant based golden milk. Some of these are;

Improves memory and speeds learning
Reduces free-radical damage and oxidative stress
Relieves arthritis pain and inflammation
Improves blood pressure and reduces LDL cholesterol
Prevents or inhibits colon, breast, and pancreatic cancers
Slows the progression of neurodegenerative disease
Supports over 160 individual physiological functions

Though golden milk has been a part of Ayurvedic medicine for centuries, its recently made a bit of a comeback.
I’ve suggested two different ingredients, the first being much more simple and accessible approach. This variation is perfect for you to have a little dabble with, if you have never tired it and don’t want to waste time and money on something your taste buds aren’t too friendly with haha! You can get the below ingredients for under £1 each in uk supermarkets nut I’ve added links of the companies I use too. The second option is with the same ingredients but they’re fresh and more potent. Needless to say, both have wonderful benefits to the body!

OPTION 1

INGREDIENTS

1 cup (large) of plant based milk ( I like coconut for a creamier texture)
1tsp of turmeric
1/2tsp coconut sugar
1/2tsp ground ginger
1/2tsp ground cinnamon
splash of agave nectar

METHOD

Add coconut milk, almond milk, ground turmeric, ground ginger, cinnamon stick, coconut oil, black pepper, and sweetener of choice (I usually add 1 Tsp Agave nectar // amount as original recipe is written // adjust if altering batch size).
Whisk to combine and warm over medium heat. Heat until hot to the touch and beginning to bubble- normally around 3- 4 minutes – whisk frequently.
Turn off heat and taste to adjust flavour. Add more sweetener to taste or more turmeric or ginger for intense spice + flavour.
If you aren’t too keen on texture I would recommend straining the milk first to catch the sediments to remove to gritty texture, I personally like it and think it adds a kick and character!
Serve straight away, dividing between two glasses and leaving the cinnamon stick behind. Best when fresh, though leftovers can be stored covered in the refrigerator for 2-3 days. Reheat on the stovetop until hot.

OPTION 2 (my favourite)

INGREDIENTS

1 1/2 cups light coconut milk (canned is best, but carton works too)
1 1/2 cups unsweetened plain almond milk (DIY or store-bought)
1 1/2 tsp ground turmeric
1/4 tsp fresh ginger root
1 whole cinnamon stick (or 1/4 tsp ground cinnamon // I prefer the stick!)
1 Tbsp coconut oil
1 pinch ground black pepper
Sweetener of choice (i.e. maple syrup, coconut sugar, or agave nectar to taste)

INSTRUCTIONS

Add coconut milk, almond milk, ground turmeric, ground ginger, cinnamon stick, coconut oil, black pepper, and sweetener of choice (I usually add 1 Tsp Agave nectar // amount as original recipe is written // adjust if altering batch size). Also note that if you’re grating 1-2 Tbsp ginger rather than using paste (amount as original recipe is written // adjust if altering batch size) into the mixture and then using a fine mesh strainer when serving to strain out the ginger for creamy texture.
Whisk to combine and warm over medium heat. Heat until hot to the touch and beginning to bubble- normally around 3- 4 minutes – whisk frequently.
Turn off heat and taste to adjust flavour. Add more sweetener to taste or more turmeric or ginger for intense spice + flavour.
If you aren’t too keen on texture I would recommend straining the milk first to catch the sediments to remove to gritty texture, I personally like it and think it adds a kick and character!
Serve straight away, dividing between two glasses and leaving the cinnamon stick behind. Best when fresh, though leftovers can be stored covered in the refrigerator for 2-3 days. Reheat on the stovetop until hot.

IMPORTANT: Please consult your gp to check if there are any medications or current conditions you may have that may result in contraindications with the spices above.

So I hope you enjoy this sleep potion and drift into a wonderful deep slumber. Please feel free to comment below with any adaptations you have made to the recipes above. Would love to hear your feedback!

Remember, you are your own alchemist. Everything you need is already within you — you’re simply here to remember how to use it.

Much love,

Lea

The New Moon as a Portal to Healing

New Moon Rituals to Focus Your Energy

1. Grounding with Nature

2. Fire Ritual for Release

3. Setting Intentions with Water

4. Lunar Meditation & Breathwork

5. Planting Seeds (Physically & Spiritually)

You Are the Universe in Motion

Self-Inquiry for the New Moon

Join Me in Sacred Practice

much love,

Lea x

Transform your health with this Ayurvedic anti-inflammatory ginger, carrot and turmeric soup.

Why This Soup Works: The Ayurvedic Wisdom Behind the Ingredients

Seasonal Benefits: Aligning with the Seasonal Elements

How to Customise This Soup for Your Dosha Imbalance

Ayurvedic Ginger Carrot Turmeric Detox Soup Recipe

Ingredients:

Instructions:

How This Soup Supports Your Dosha

Where to Find the Ingredients You Need

Conclusion: Nourish Your Body, Balance Your Dosha

much love,

Lea x

Why Winter is a Time for Rest and Reflection, Not Resolutions

Why Rest is Essential in Winter

Resolutions Can Wait

Lea x

Finding Stillness This Christmas: A Gift to Yourself

Why Stillness Matters

How to Cultivate Stillness This Christmas

Making Stillness a Gift

Navigating Stress and Anxiety with Yoga: A Path to Calm and Clarity

Understanding the Impact of Stress and Anxiety on the Body

How Yoga Helps to Alleviate Stress and Anxiety

Practical Tips for Incorporating Yoga into Your Routine

The Power of Yoga in Creating Lasting Change

The benefits of Yoga Nidra. Unlocking the Power of a Self-Body Scan: Tuning into Your Body’s Energy

What Is Yoga Nidra Self-Body Scan?

What Are The Benefits Of Yoga Nidra Self-Body Scan?

How to Practice Yoga Nidra Self-Body Scan

Benefits of Regular Self-Body Scans

What are our thoughts and feelings?

It’s a cold winters day. The snow is falling, leaving a blanket of white sparkling fluff on the ground, We excitedly wrap up and head into the garden to build a beautiful snowman.

The next day, you rush to the window to see if he’s still there. A wave of relief washes over you when you see he’s still standing tall and proud as the cold winters sun glistens on his ice white body. The sparkles creating a magical aura around him.

‘Thank you mummy’ as you gave me a kiss, ‘ he will always be here’ as you pointed to your heart ‘there is nothing to miss”

We walked slowly back to the house to go get dry and warm, the same as we did the day your snowman was born. Turning back once again with a smile on your face, you couldn’t see your snowman anymore yet still felt happy as you knew there was nothing to replace.

Autumn Yin Yoga –

a moment to surrender

Welcome!

Traditional Chinese Medicine (TCM) uses various elements to describe the essence of everything in life, including ourselves and our bodies. The properties of the elements help us in understanding our own mental and emotional patterns or habits.

Each element has connections with an individual meridian system, and its health is determined by the element’s balance or imbalance.

The METAL element is associated with the meridian system of the lungs and large intestine. These meridians are located in our arms. When practicing Autumn Yin Yoga, we may opt for postures which generate tension in the outer arm to target the large intestine or the inner arm to target the lungs.

Autumn Yin Yoga

How the metal element impacts our being: Why is this important?

The Metal element describes the mental characteristics related with this meridian in the same way as the autumnal season explains the function of the organs.

The metal element symbolises structure, rigidity, stability, and strength. Someone with a strong metal will be disciplined, appreciate structure, behave ethically, and respect rules and authority. It is rigorous and efficient, with a strong drive and commitment to achieving the greatest outcomes.

As with any element, having too much or too little of it can cause an imbalance that affects our physical and mental well-being.

A physical imbalance in these meridians can cause disorders that affect the lungs, chest, and throat, such as asthma, colds, and sinusitis. It can also cause skin conditions including eczema and dry skin. In the large intestine, it can produce constipation or diarrhoea.

Why is this important? Because attachment and the unwillingness to let go are what hinder us from living in the present moment. And only complete presence allows us to experience true calm, contentment, and joy.

So, how do we LET GO?

When we resist letting go, we are unable to feel full presence, and the present now is the only moment when we can experience wholehearted joy.

Are you being very strict in your life? In your plans, what are your expectations? Do you need to improve your flexibility in some areas?

How do you feel when things are changing? How comfortable are you with change?

Is there any aspect of your life that needs or is undergoing change?

Are there any areas where you are resistant to change?

Are there any places where you are unable to let go of something or someone?

Are you hanging onto any beliefs about who you are or how your life should be that are keeping you stuck in a state of resistance and rejection of reality? As a result, you are unable to completely experience what is.

Brahmacharya – Self inquiry

If the self inquiry is a little too challenging for you then may I suggest a few other ways you could explore surrendering:

I do hope you have enjoyed reading todays blog and please leave a comment below if you have any feedback or questions.

Click here for the direct link to the recording.

developing the capacity to deal with difficult feelings, unsettling symptoms, and unpleasant memories

Yoga as an Awareness Practice with Applied Polyvagal Theory

Your Vagus Nerve: Breathe

hyperventilation or overbreathing, are linked to the sympathetic nervous system

Virasana is a wonderful remedy for tired legs at the end of a long day, as well as an alternative to posture for seated meditation.

The benefits of Yoga Nidra.
Unlocking the Power of a Self-Body Scan: Tuning into Your Body’s Energy