yoga in merseyside

Yoga for lower back

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.

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Immune Boosting Yoga

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!

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,

Benefits of Hero pose – Virasana

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

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