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.
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.
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.
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
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