Dear yogi friends,

The world is a wonderful place and is becoming more diverse all the time; it is changing quickly and this is fascinating to see. Political unrest across the world sometimes, however, reflects hostilities that arise, in part, because of this diversity.

Yoga teaches us that we are one; the energy and light that is within all of us comes from the same source. This yogic approach can be a helpful reminder when we come across newness, difference and the unknown in our lives.

Often we do that naturally by travelling to diverse places to experience different cultures through food, music, and social events. We can also do that by including and encouraging everyone to come to the yoga mat.

Our yoga practice is, in part, a reflection of ourselves. On our mat, we can be our authentic selves. We might be one of the people whose lives have been changed from stepping onto a mat and finding our true heart. Yoga can make us healthier, both physically and emotionally. It can make us more aware of the environment and people around us and more compassionate and accepting of others.

Unfortunately however, not everyone feels comfortable doing yoga. The media gives us images of people doing yoga who are thin, flexible, female, and, for the most part white. We don’t often see photos of different-sized people, different-coloured people, people with disabilities and transgendered people doing yoga. So it is hard to feel included in the wonderful world of yoga when you don’t see yourself in the images.

I am proud of the warm and friendly community that exists between the yogis who come to Aquarius yoga but I wanted to take a moment to reflect on the ways in which we can all continue to ensure that everyone in the wider community is welcomed.

It is important that we all offer a safe place on the mat for people of colour, for those with disabilities, for all ages, for a diverse range of sexualities and for transgendered people. We all experience challenges in our lives in some way, it is important that the yoga mat becomes an equalizer. Here are some ways that we can make yoga accessible for all.

We can be welcoming to those who are just beginning classes, no matter how different they might be to us. A simple smile, maybe introducing yourself can make all the difference at your first class.

Even though it’s difficult, we can resist mental comparison in class; there are always people bendier than each of us, just as there are those who are less flexible. There are people larger and smaller than us too. We are each on our own journey and our experience is the only guide.

When we choose to take part in partner work, we can all try to be inclusive in our choice of partner. We can be the change we want to see in the world.

We can choose to use positive inclusive language, by being careful how we speak. We can be careful to stay away from language that labels or perpetuates stereotypes.

I will always try to offer poses that can be easily modified and adapted according to ability and will always provide props and equipment to allow you to modify safely. If coming to classes are difficult for you, or access is difficult, I can come to your home for private sessions.

Lastly, I would like to think that diversity is embraced in our classes, you are all such lovely individuals, but if any of you experience any challenges as part of being in one of our classes, please do let me know and I will try to address your concerns.

We all have the power to change, to inspire others, to develop, and to grow a truly inclusive community. It is important to embrace change in all areas of your world. A great place to invite inclusion is the yoga mat.

Term ends on Thursday 19 Dec – New term begins on Monday 06 Jan 2020

Warmest Namaste:)))

Dear yogis

I would like to tell you about a new offering that I’m excited to bring to you in Market hall on December 12th – Full Moon Kundalini sound spa by candle light, but before I do that I wanted to explain about why the moon is so significant within yoga practice.

Ha-Tha

“Hatha yoga” is what we mean when we refer to yoga as exercise. The word ‘hatha’ means willful, or forceful. Translated from Sanskrit, ha means “sun” and tha means “moon.”
Hatha refers to the balance of masculine and feminine facets within each of us. The masculine aspect of us is the sun; both hot and active. The feminine is the moon; both cool and receptive. Traditional yoga exercises are meant to create balance, and unite the opposite facets of each of us; we develop a balance of strength and flexibility, effort and surrender with each pose.

The Full Moon

The moon exerts a gravitational pull on the Earth which creates an energetic experience much like the breath cycle.
When the moon waxes or wanes, the mind is influenced. We may not be able to see this influence in the Earth because it is solid, but it can be seen in the ocean which is liquid.

The moon influences the earth, but its influence is only seen when we observe the tides of the ocean. We too are instruments in the hands of Mother Nature. We can be unconsciously dragged from place to place, moment to moment, or we can walk consciously.
According to Ayurveda, the full moon is a healing force. It’s linked with kapha energy, making it a time of fullness, cooling, calm, nurture and creation. These qualities often show up in our mind and body during this time. This makes the full moon a natural time for slowing down, chilling out, quietly observing the relationships we work within and feeling and expressing thankfulness.

Full moon energy also corresponds to the end of each inhalation when the force of prana is greatest. If you take a deep breath in, hold it, you can feel the prana in your body. This is an upward moving energy which gives us emotion and force, but may not leave us well grounded. During the full moon we tend to be more headstrong.

As we tune into our natural cycles in the universe, we honour the rhythm of the natural world and learn to live in greater harmony with it.
Yoga can help us do this.

If you’d like to take your practice to another level, please do sign up for our additional Amersham Full Moon Gong Bath Kundalini Yoga session on 12th December at 8 pm with The Chiltern Sound Spa, pop me an email to let me know you’d like to come and I’ll collect payment (£18) from you at your next class.

Warmest Namaste:)

Dear yogi/ni friends,

As we end the term I started to think about how we take breaks from yoga.It is important to realize that it is okay to put yoga down for some time. It is okay to explore other types of exercise, or none at all. It is important to remember that it is healthy to have lots of dimensions in one’s life.  Give yourself permission. Or recognise that sometimes it is brave to do something different. It may help to think of yoga as a lifelong journey that is always there in every season. It is always there for you.There are of course some signs that you should take a break from yoga. If we keep injuring ourselves repeatedly, there is only so much a body can take. An injury that is getting worse or never gets better is a problem and a break may do you good. If the joy is gone and has been gone for a long time then the summer break might be a nice opportunity to explore other activities or simply take the time to relax and reflect.With that in mind, the benefits of taking a yoga break are:

1. You can find other ways to be mindful
You might read a book, take a walk in nature, water your plants, cook something new and bring yourself fully into the present moment. We can rely on yoga for our dose of mindfulness when in our everyday life we can find it in other places, in moments throughout the day.

2. You can explore other ways to exercise
With Amersham yoga classes practiced indoors, it might be nice to opt for outdoor activities instead. It might allow you to focus on improving your running time, or adding extra laps in the pool.

3. You can rest
Perhaps you need permission to be lazy, for a little while at least. Your muscles, connective tissues and joints may benefit from a little R&R. Get your desire to rest out of your system so you can come back refreshed.

4. You can reconnect with your yoga experience
This isn’t taking a yoga break in the strictest sense but you could re-direct your focus to yoga philosophy.  You might want to explore a new breathing technique, or read more about mantras and mudras. Let your curiosity guide you.

5. You come back refreshed and in love again
Having a holiday from yoga can help you fall back in love with yoga, deeper than before. That first class back, your muscles will remember and respond, even if you have to be a little gentler in your movements and can’t go quite as deep. That’s OK, because yoga will always be there for you, even when you take little breaks. 

I wish you all a wonderful summer break and look forward to seeing you back on your mats.

Summer term ends on Friday 02 August.

Normal class schedule resumes on Thursday 29 Aug.

With gratitude:)

Dear Yogi/ni friends,

With Glastonbury on our TV, radio and in the news I thought it might be an idea to speak about yoga and music.

Have you ever experienced that moment when you sink into musical beat; the feeling of breath and body aligning in perfect timing with a vinyasa. Flowing in rhythm, your body moves like an instrument in sync with the tempo; your breath’s inhale and exhale harmonising and stabilising your ever-fluctuating mind.  What was it about the music that aligned with your practice? The answer is not so much about the music, but the union of mind, body, breath, and beat.

Listening to music and practicing yoga are similar activities: they make us feel good and enhance our wellbeing. Music is as old as the human race and has existed through the evolution of culture. Just like yoga, studies have shown that music has physiological benefits as well; 400 separate scientific papers suggest that music can decrease anxiety and lower cortisol more effectively in patients about to undergo surgery than those who took anti-anxiety drugs. Recent studies have also shown that music can allow a person to enter a “flow state,” an “optimal state of consciousness where we feel our best and perform our best.”

When a flow state is reached, the brain transitions to a “borderline” state between ‘alpha waves’, which are associated with daydreaming, hypnosis, and REM sleep. That means the brain switches to temporarily deactivating the part of our prefrontal cortex that identifies with our sense of self. In other words, you’ve lost yourself to the moment.

At Aquarius yoga, we approach the idea of “flow” as a sort of letting go, and forgetting ourselves long enough to witness our practice. With the breath and the body, we allow ourselves to become anchored in the present moment. We are in full, direct participation with the activity at hand, and we have entered a flow state.

The practice of yoga was originally intended to lead the practitioner to a meditative state. This is why, in Amersham yoga classes, we use the word “flow” to talk about  a vinyasa, or why many vinyasa classes are called “flow” classes. If music as medication can also be thought of as a meditation, then why not invite yoga and music to work together to train the brain to reach a flow state—and stay there—and lead us toward greater fulfillment.

As Mihaly Csikszentmihalyi put it at a 2004 TED conference, “Flow is the secret to happiness and makes a life worth living.”

Summer term ends on Wednsday 31 July – Autumn term begins on Monday 02 September.

 Warmest Namaste:)

Dear yogi friend

I wanted to take a moment to explore the word mindfulness.

Most of us will have come across the term, some of us will have gone to a class or two, some even may have adopted it as a practice alongside their yoga, but what does it mean and how can we incorporate it into our lives?

Jon Kabat-Zinn who is often cited as the originator of the mindfulness movement says, “Mindfulness means paying attention in a particular way; On purpose, in the present moment, and nonjudgmentally”. It’s the psychological process of bringing our attention to the experience occurring in the present moment. Rick Hanson, who wrote “The practical neuroscience of Buddha’s brain” adds, “Attention is like a spotlight and what it illuminates streams into the mind and shapes your brain. So developing greater control over attention is the single most powerful way to reshape the brain and thus the mind”.

It can be formal or informal. Informal Mindfulness is when we choose to pay attention on purpose to what is happening in the current moment while doing our daily activities. It could be a modest thing like focusing on the sensation of the soles of your feet touching the ground while you’re upright. It can be practised while eating a meal, walking to work or washing the dishes. For example, practising mindfulness when eating means not just being aware that you are eating but being with the whole experience –  the taste, the texture of the food and how it changes, how you chew, how hot the food is or isn’t, how your hunger dissipates too, what emotions or thoughts come up and how they change. Formal mindfulness is more intensive and is when we set aside a period where we are mindful of what we are experiencing, feeling or thinking about – like a meditation. It helps us explore our internal world at a deeper level and with regular practise can help bring deeper insights into our mind. Just watching without getting caught in the outcome while doing a certain job can help bring us serenity.

A helpful way to start being mindful is to find something to use as an anchor, that we can come back to when the mind starts wandering. Sound, our bodily sensations and our breath are easy anchors to use.

Sound
The task of listening to different sounds can be made into a mindfulness practice. Start by listening to sounds with your eyes closed and let any sound come in. When we listen without judging or labelling them, listening can be very relaxing. As we listen we may find that we unconsciously start labelling which is not a problem, but try to notice yourself labelling them and gently bring your mind back to listening to sounds.

Breath
Feel the breath as it enters your nostrils, moves down your throat, into your chest and the movement of your stomach as you breathe. You can start by just focusing on the in breath , then expand your attention by observing your pause between breaths. If we get distracted, we simply observe the thoughts or feelings, but gently bring yourself back to observing the breath.

Body sensations
We can start by observing the different sensations in the body. It can be anything like tingling sensations, our heartbeat, cold hands or tension somewhere. Even if it’s uncomfortable, try to notice it, how does it move, how does it change?

How to incorporate mindfulness in yoga
The meaning of yoga is to unite the body and mind. When we coordinate movement with the breath, paying attention to the sensations in the body as we move, completely feeling the experience in that moment without any judgment or expectations, respecting our boundaries with self-compassion and kindness, yoga becomes a mindful exercise in itself and it becomes a meditative practice. When the mind does wander, we can always use the breath as the anchor to bring ourselves back to the present moment.

The benefits of mindfulness
There are a wide variety of benefits to mindfulness practice. Research has shown it can help us regulate our emotions, reduce stress, lower judgmental attitudes, improve memory and focus and even reshape our brain structures. Researchers have found that meditation increases the gray matter- the part of the brain that holds the actual brain cells, in brain regions that handle attention, compassion and empathy. It also helps a variety of medical conditions, strengthens the immune system and improves physiological functioning. Psychologists studying the effects of mindfulness meditation found that the participants showed significant improvement in their critical cognitive skills after only four days of 20 minutes training each day.

Whether you choose to practise mindfulness informally or formally, it can contribute to our physical and mental wellbeing throughout our lives.

Summer term ends on Weds 31 July.

With Warmest Namaste:)

Dear yogi/ni friends,

This weekend it was the London Marathon and it started me thinking about yoga and how it can complement our sports activities and performance. 

Yoga is often the difference that gives a sports player or an athlete that X factor against the competition. The benefits of yoga in sports have been illustrated by successful sports women and men. Muscular strength and stamina are built by most sports activity in specific areas of the body. This imbalance in muscular development can be solved with yoga because it allows the mind and body to coordinate and work more efficiently.

In yoga, the different postures align the breath with body movements and by holding the poses, the muscles of the body are stretched and strengthened. These are an ideal complement to other types of exercise, such as running and cycling because they systematically work the major muscle groups in the neck, back, shoulders, hips, hands, feet, wrists and ankles. It can enhance recovery, restore balance and reduce injury, improving the biomechanics of our body and conserving energy as well as  improving body awareness, and enhancing the function of our breathing. Athletes can open up tight areas that hinder performance, align the spine, and improve mental focus and concentration.

Generally, when an athlete stretches before or after their workout they are stretching the muscles in the same plane of motion in which they are exercising. Yoga works differently, by moving the body’s muscles and joints through three planes of motion (sagittal, frontal, and transverse) it activates smaller muscles to support the primary muscles. Working muscles through these planes allows for all-round muscle development.

In addition, attention to breath during yoga can bring one of the most important benefits. Developing the ability to stay centred, breathing through the more difficult poses by concentrating on our inhalations and exhalations can teach us to focus during challenging workouts or performances. Sustained stretching and contraction of the muscle groups in the postures and the deep breathing involved help to send oxygen to the cells in the body. The mind-body connection we enjoy in yoga helps us not only relax tight muscles, but also mental tension.

An example of a sport that is vulnerable to uneven muscle development is golf, where the golfer only swings in one direction, always using the same muscle groups. Yoga postures stretch muscles and relaxe muscular tension within the affected muscle groups while regulating other muscle groups less utilized in golf. The standing yoga poses improve the golfer’s balance and flexibility.

For cyclists, the yoga back postures can relieve back soreness and stiffness which come from being bent over handlebars for long periods of time. Stretching helps ease the stiffness in the legs and shoulders. Doing light yoga is ideal before and after a cycling session as a warm-up and down routine.

Strenuous sports such as tennis and squash can benefit from yoga too, enabling the players to be more focused and alert to the ball’s movements. The flexibility and mobility of the hips and shoulders are essential in the success of the game and yoga can improve these areas hugely.

With all of these benefits, have a think about the people in your life who might not have tried yoga yet but who enjoy sports regularly.

And for those of us who enjoy taking to the mat each week, we can rest easy in the knowledge that our practice will help us get the maximum enjoyment and performance from our favourite sports.

Om Shanti:)

Dear yogi friend

You will have heard me mention the chakras in class but I wanted to explain a little more for those of you who might not have an understanding of these terms.

In Indian spiritual science, the body is more than just what we can see and touch, it includes energy fields which encompass the body. These layers combine to become the body’s aura; yogis call this lots of different things: the “subtle” body, the “light body” or the “spiritual body.”

In yoga, what we think of as life force energy or “prana”, moves through the subtle body in channels. Chakras are where these channels intersect and the energy becomes intensified. Chakras correspond to glands along the spine and skull. The human body has seven major chakras; each chakra is related to specific behaviours and values in our lives and regulates a different body system. Every chakra also corresponds to an element, a “mantra” (which just means a repeated syllable), and to a colour.

When the channels become blocked, the chakras stagnate, causing energy to become tired which then leads to reduced physical, mental, and emotional health. Practicing yoga revitalises this system and allows energy to once again flow freely.

Yoga helps to balance each chakra by creating alignment in the body; it also rebalances your subtle body which realigns the chakras, which then regulate the specific behaviours, thus making it easier to overcome bad habits or difficulties.

Below is a description of the seven major chakras, along with a few yoga postures that will help to stimulate and balance each one.

1. Root Chakra — Muladhara Chakra
Location: Base of the spine
System: Skeletal
Gland: Gonads
Associations: Safety, money, vitality
Colour: Red
Element: Earth
Mantra: Lam
Yoga Pose: Mountain Pose

2. Belly Chakra — Svadhishthana Chakra
Location: Pelvic basin
System: Reproductive
Gland: Adrenals
Associations: Sexuality, appetite, creativity, desires, sensations
Colour: Orange
Element: Water
Mantra: Vam
Yoga Pose: Warrior II

3. Solar Plexus Chakra — Manipura Chakra
Location: Solar plexus and navel
System: Muscular and digestive
Gland: Pancreas
Associations: Power, determination, self-control, intellect, introversion/extroversion
Colour: Yellow
Element: Fire
Mantra: Ram
Yoga Pose: Plank Pose

4. Heart Chakra — Anahata Chakra
Location: Heart
System: Circulatory, respiratory, immune
Gland: Thymus
Associations: Compassion, love, acceptance, emotional openness, relating, giving
Colour: Green
Element: Air
Mantra: Yam
Yoga Pose: Camel Pose

5. Throat Chakra — Vishuddha Chakra
Location: Throat
System: Metabolism
Gland: Thyroid
Associations: Expression, abundance, manifestation, intuition, communication
Colour: Blue
Element: Ether
Mantra: Ham
Yoga Pose: Bridge Pose

6. Third Eye Chakra — Ajna Chakra
Location: Between eyebrows (third eye)
System: Endocrine
Gland: Pituitary
Associations: Insight, wisdom, self-awareness, spiritual awareness, self-realization
Colour: Violet
Element: Light
Mantra: Om
Yoga Pose: Tree Pose

7. Crown Chakra — Sahasrara Chakra
Location: Crown of the head
System: Nervous
Gland: Pineal
Associations: Universal consciousness, intuition, connection with the divine, peace of mind
Colour: White
Element: None, beyond the elements
Mantra: None
Yoga Pose: Corpse Pose

Term ends on Friday 19 April. New term from Monday 29 April – Wednesday 31 July.

Sima’s training week ( no class ) from 15 May – 22 May.

Please note: There will be no classes on May bank holiday, Monday 06 & Monday 27 May. Yogis are welcome to join the Tuesday 6:30 pm Hatha yoga class.

With warmest namaste:)

Dear Yogi/nis

It’s March already and Mother’s Day too which started me thinking about family and yoga. You might not have children in your home, but maybe you have god-children, grand-children, nephews or nieces that come to visit and so it might still be relevant to you.

Bu then yoga is such a sacred, intimate, and normally quiet practice whilst family life can be busy, noisy, and chaotic. Should they fit together? Can they?

There are many benefits.

You’ll be well aware of the benefits yoga brings you but for children, it can help with concentration, making them more self-confident and help them manage stress and avoid mental health difficulties later in life.  Schools have introduced yoga and mindful meditation and have seen the results, so if your school isn’t providing this your home is a perfect place to start. It can also give them the attention that they so often crave from adults and provides a positive activity to do together to promote continued bonding.

Whilst here at Aquarius Yoga we might not offer yoga groups for children, they can start practicing yoga at any time, as long as you take into account their activity levels their attention span and what their bodies’ needs. 

The easiest way to start is at home by simply letting them observe you during your practice, and encourage them to join you if they show that they’re interested. 

If you have enough space in your home it can help to set up a calm space where mats are always ready for anyone to practice.  This way you can show them the importance of quiet time just as much as social time.

Family yoga at home can happen in brief spontaneous bits throughout the day, but because children benefit from routine, it might be an idea to take regular times to slow down, connect with the present.

Transition times such as between sleep and wake, or between school and the evening at home might be a good time to catch 5 or 10 minutes to breathe and move together. Three rounds of sun salutations or a few partner poses where you might balance together can set the tone for a relaxed and engaging day or evening. Enjoy their creativity by letting them explore their own poses and breaths and let them name them too or make up stories and characters for them. Then it becomes their practice as much as yours.
Mealtimes can be a great opportunity too, not for poses but maybe for being mindful, slowing down and noticing, reflecting together.
Bedtime is another great time for it. It will help the nervous system work through any stress hormones left over from the day and can be a chance for you to talk together and process emotions from the day. To encourage sleep, a bedtime ritual with a gentle round of Om can be like a lullaby. 

It’s important to remember though that if we wish to get children involved, it should never be a chore or a task. Yoga as a family goes beyond physical poses and embraces how we consider our lives, our connection together as a family, and how we navigate the world making choices and interacting with others.

Normal schedule from Monday 04 March – Friday 12 April. No class on Monday 18 march due to minor repairs in Market hall.

Om Shanti

Dear Yogi/ni friends,
A new year is upon us, a new term too and I suggest that we turn our focus to our foundations to help ground us for the year ahead. This January I ask you to consider one of the most physical foundations of our practice; Our feet.
Our feet are often highly underestimated. The feet in yoga are literally our stabilisers. They help us by being supple but strong, in balance yet also flexible.
Of course one of the most important exercises for the feet and the easiest, is walking around barefoot. If you watch a toddler learning to walk you will see their toes flexing in what seems like a random pattern; this is the body learning to balance. We get out of touch with foot to brain connections when we walk around in hard shoes, so when possible, walk barefoot.
In Hatha, Ashtanga and Iyengar yoga, If we align our feet accurately, our legs are then energised into alignment and from this into proper pelvic alignment ( mula Bandha ) and so on throughout our bodies. This can feel wonderful. When our feet are in alignment it can feel almost as if we are floating, particularly in mountain pose when we lift our toes and make sure that all four corners of each of our feet presses evenly into the earth. Like this, our bodies, even with our eyes shut, can feel still and tall with little effort at all.
Warming up the feet is always a good idea. One effective exercise for warming up the feet is to place a tennis ball under your foot pad and slowly roll the ball the length of the foot along each tendon while applying pressure.
It can also feel good to spread your toes completely apart, and then try to bend each toe independently of the others; simply trying to do this, whether or not we achieve it, is helpful. When in a standing posture it can also be useful to pick up your toes, spreading them completely apart, and then to place them back down which can create a lovely energy in the feet and legs.
As we progress in our practice we will notice that a well toned foot is one of the best tools for balancing and for promoting good body alignment.
Here’s to happy feet and happy practicing!
Classes start on Monday 07 January and continue to our half term break on 15th to 22nd February.
Namaste:))

I would like to thank you all for your commitment to me and to your practice in 2018. Wishing you and your families a safe and joyous Christmas and a fabulous year ahead for 2019.
In gratitude 🙏🏻

Sent from my iPhone