Dear yogi friends,
The days are getting colder and many of us fall prey to the winter blues. It is so much easier to be active during the warmer seasons when the weather encourages us to be outdoors. But keeping up with our yoga practice gets harder when we move into autumn and winter and yet it is so important that we do not let it become an excuse to stop caring for our bodies.
There are many reasons why yoga during the colder months is helpful to us.
First of all, yoga helps to protect our respiratory system with consistent breaths, it heats the air through the nasal passage before it enters the lungs. This limits cold air from entering the body and reduces the chance of our lungs feeling constricted.
Secondly, deep breathing, using a rhythmic breath can help reduce any nasal congestion and clear out any mucus in our sinuses.
Yoga also helps us increase our body temperature; the internal warmth and the feeling that we get after a yoga practice can radiate for the rest of the day.
More intensive poses and practices can also help you sweat out toxins to avoid winter illnesses. Yoga activates the sweat glands, it cleans the kidneys and assists our liver function which will all help us prevent catching a cold.
Additionally, we spend the cold months swaddled in layers of clothing, which can restrict movement. Our yoga practice gives us the chance to open up our bodies, particularly with heart or chest opening poses, this can give you an important sense of space inside your body.
For the more mature amongst us, or those with medical conditions such as joint problems, winter can increase chronic joint pain. Flow-based forms of yoga such as Vinyasa can help improve circulation, which will then loosen up stiff joints and increase the mobility of our limbs. Many of us have problems with the circulation in our extremities and yoga is very good at getting the blood pumping to our cold fingers and toes.
Also remember that Bikram or hot yoga is a great option during the colder times. Even for those of us without access to a Bikram training facility, it can be as easy as turning the heat up in your living room and carrying out a home-based hot practice.
One thing to remember is to avoid leaving the studio or home immediately after your yoga practice. Winding down for 5-10 minutes with shavasana before heading outdoors will let the body cool down naturally and help you avoid circulation restriction, tight muscles and importantly muscle injuries.
And lastly, don’t forget to bundle up comfortably before you head outside! I look forward to greeting you with warmth and positive energy this winter term.
Our sessions start up again tomorrow 29 October.
I’ll look forward to seeing you back on mat.
Om Shanti:)

Dear yogi friends,
Eastern philosophy holds that there are five different elements within nature and which are reflected in the cycles of our bodies. All of us have 5 elements and they are each arranged slightly differently within us. The elements are Wood, Fire, Earth, Metal and Water. Each element is related to its own season, emotion, and organ system.
Autumn correlates with metal, the Lungs and the Large Intestine. Its strength is balance and its virtue is fairness or justice.
As we know, metal is heavy and condensed. It also draws downwards, like a plumb line and represents a stillness and slow pace which is not found anywhere else in nature. Like in the Autumn where the trees begin to draw their forces back into their centre, and the leaves give off a final dance of colour before their wintry goodbye, metal is associated with the coming and going of life, the end of cycles, the rhythm of our breath and also of getting rid of waste via excretionary actions.
It is important to refocus our awareness of our relationship between the seasonal changes, our feelings and emotions, our health and the way we live our lives. Working against the natural to and fro, up and down of life can create unease and imbalance.
The Lungs are associated with the emotion of grief, they are connected to the skin and body hair which are part of our immune system, working very closely with other organs to maintain a sense of balance in the body. It is during this time of the year people more likely experience asthma, allergies, colds and flus, develop stress related skin issues, bowel disturbances, depression and anxiety.
At this time of year, rest and relaxation are needed for our immunity, for essential renewal and also for emotional balance. To support the metal element inside our bodies going to bed early and getting up at dawn will help conserve the body’s chi. By conserving our spirit, by doing regular yoga practices and eating nutritious foods we can adapt and cope with the changes in our environment.
Slow inhalation and vigorous exhalation, activating the lungs by dispelling stagnant chi as well as using Bhastrika (bellows breath) will both generate prana to activate the entire body while building immunity.
Our asana practice can include revolved poses which help circulate and increase prana in the lungs as well as inversions and inclining asanas. Inversions help the body get rid of impurities and fill the body with radiance. They also bring strength, firmness, and clarity of mind. Life is always changing and we should be willing to work with its natural flow. Metal is a malleable substance because it can be formed and transformed many times without losing its identity. We too can, as we discover our own sense of self as well as the value in others. To appreciate the preciousness of each breath and to begin drawing our energies inward to prepare for the longer and colder months ahead.
During the month of October as we set our intentions for our yoga practice, we might want to, as we take a deep full breath in, let go of the things in our lives that no longer help or assist us. We may want to contemplate what is important to us at this moment, recognize the value in those that we meet and to notice the diamonds in the wayside.
We can begin to feel the solid structures of our bodies. The bones within us can be noticed, and as we provide gentle stresses to them we can stimulate their growth, and increase the spaces between the bones where our breath moves. This is a practice of embodying our yogic experience and connecting to what is deep inside. Just like the leaves on the trees we can learn to be okay with letting go.
I look forward to seeing you in class this season and working together to let go of what we do not need.
Om Shanti:)

Dear yogi friends,
Asana translates as “posture.” The word is derived from the sanskrit root “as” which means “to be”, “to stay”, “to sit”, or “to be established in a particular position. When we think about yoga asana quite often we picture a set of shapes that can be made if we follow certain alignment principles. There’s no doubt that this can be really beneficial for many practitioners. However so often it can have the result of alienating and frustrating the student when they feel that they are not able to arrive at the perfect place.
Patanjali’s Yoga Sutra describes an asana as having two important qualities: sthira and sukha. Sthira is steadiness and alertness, Sukha refers to the ability to remain comfortable in a posture. Both qualities should be present to the same degree when practicing any asana. This is achieved when we think beyond asana, beyond the shape as a definitive and think of our practice as an opportunity to explore inner landscapes with a quality of self-reflection.
Normal class schedule resumes on Thursday 30 August:
Hatha yoga flow – St mary’s Church 9:30 – 10:45 am.
Vinyasa flow – Market Square 7:30 – 8:45 pm.
Gentle Hatha – Market square 6:30 – 7:45 pm.
I hope you have all had a great summer and i’ll look forward to getting back in the yoga groove with you.
Om Shanti:)

Dear Yogi/nis
> As the seasons change, our bodies move through a natural ebb and flow that creates balance within us. Such changes are normally influenced by the features of the seasons: the hours of daylight and sunshine that we get, different foods which are more available at these times of the year, weather movements, and the various activities inspired by each season. > > Although our bodies adjust to these changes by themselves, it doesn’t hurt to integrate some small modifications into our routine to assist the transition and align ourselves more closely with the season that’s upon us. > > SUMMER > The summer months are full of light and warmth, this year in particular, and the energy of a great summer radiates at a high vibration. To balance this, we must try to cultivate cool and calm inside the body. > According to Ayurveda, which is the Indian approach to science of health, summer brings about the pitta dosha. Pitta is driven primarily by the solar energy, so in summer, it is important to calm the natural pitta inside our bodies so that we aren’t going out into the hot outdoor climate with the same internal energy. In doing so, we can enjoy the full excitement and joy that summer brings, without being overwhelmed by too much of one energy force. > > One of the best ways to encourage equilibrium in your body is through your yoga practice. Moon Salutations may help to achieve this balance. Supported Backbends such as Bridge Pose with a yoga block beneath the low back can also be good or a Supported Shoulder Stand with a blanket or towel under the shoulders to let your neck dip off the edge. Equally, Floor Twists seated or lying on your back can bring about a cool calm. > > All of these poses send a wave of calm through the nervous system and assist the body’s attempts to restore balance. > Of course breath work is also an important part of our toolkit. Although we have not done this in class, Single-Nostril Breathing is an easy to learn breathing technique. This technique isolates one nostril and during summer months we target the left nostril, called the Ida Nadi which is known as the body’s cooling channel and is found on the lunar side of the body. Close the right nostril gently with one finger and breathe in and out through the left nostril for 5-20 breaths. > > Food is another important component to balance the body; it metabolizes our efforts from the inside out. Whilst Ayurvedic cooking might not be for all of us, some of the suggestions used for summer eating are likely to make sense to even the most hardened British culinary aficionado. It can help to eat vegetables and fruits which have a high water content: melons, cucumbers, and leafy greens. We can also keep food light and cool, avoiding those that are dense and heavy, and ones that you need to cook for a long time (or at all). Of course, drinking enough water is always important but also we can try to incorporate herbs and spices that reduce the pitta dosha, including mint, fennel, cumin and coriander. > > Although our bodies often instinctively crave balance as the seasons change, it always helps to offer them a bit of gentle assistance.
Summer term ends on Wednesday 01 August.
Om Shanti:)

Aum everyone,
Just a gentle reminder that the only running class this school half term week is the Tuesday evening Hatha Yoga class 29 may – 6:30 – 7:45 pm Market Sq.
Monday Vinyasa class tomorrow evening 28 May ( bank holiday ) & Thursday morning Hatha Yoga class 31 May at St Mary’s will not be running this week.
Normal schedule will resume on Monday 04 June.
Have a great bank holiday Monday and if you have a few minutes to spare, watch my very dear teacher Simon Borg-Olivier in an interview about movement as medicine for modern life…! https://www.youtube.com/watch?v=NX0JVtoPU_o
Without movement life is unthinkable – Unknown
Nothing happens until something moves – Einstein
Warmest Namaste:)

Namaste beautiful Yogis,
Just a short reminder about the class cancellation tomorrow:( Most of you know that one of the areas most neglected in my life during the past year has been my own practice! One of my teachers once told me that in order to be a good teacher, one needs to first be a good student and master the art of negation. So i have decided to take a few days off and catch up with my own practice.
In the science of yoga this self practice is referred to as “Niyama” which deals with our attitude toward ourselves and lifestyle, how we interact with the people and the environment, and how we deal with our problems. These all form a part of yoga, but they cannot be practiced. What we can practice are asanas and pranayama, which make us aware of where we are , where we stand, and how we look at things.
I’m sorry about the interruption in your weekly practice and look forward to seeing you all next Thursday.
Om Shanti:)

Dear Yogi/nis,
I hope this finds you well. Just a quick reminder that the new term starts tomorrow…..
Monday 09 April 7:30 – 8:45 pm – Market hall – Dynamic flow to awaken the energetic body and spirit through a potent combination of creative asana and pranyama.
Tuesday 10 April 6:30 – 7:45 pm – Market hall – Teach your body alignment and your mind stillness .
Thursday 9:30 -10:45 am – St Mary’s hall – Release habitual tension from you body & mind. This class will welcome you back to your body and encourage a greater focus.
Please note: Tuesday 8:00 pm vinyasa class will not be running this term….! As most of you know this class was originally formed to take the overflow of the Monday vinyasa class, but as the numbers in the Monday class have reduced to a comfortable degree, I have decided not to run this class. My sincere apologies to the few regular practitioners in this class.
I hope you all had a good Easter and look forward to seeing you back on your mats – Here is a thought for you…….
“The curious paradox is that when I accept myself just as I am, then i can change.” – Carl Rogers – and – “And the day came when the risk to remain tight in a bud was more painful than the risk it took to bloom.” – Anais Nin
Warmest Namaste:)

Dear yogi friends,
Now that the worst of the snow seems to have melted away, we can start to look for signs of spring and renewal. Seasonal yoga emphasises the importance of sequencing and being in alignment with nature. Within the art of yoga, there are many ways to help rediscover the body’s inner wisdom and the intrinsic joy and health of living in balance from one season to the next. This mindfulness offers us the ability to truly understand that what is happening in nature is also occurring within each of us. We are not separate from nature; you are nature and from the Ayurvedic perspective, you are composed of the same five elements—ether, air, fire, water, and earth just like everything around you.
I feel that, for our own wellbeing, it’s important to connect to nature as much as we can. There is something inherently sacred and beautiful about bringing awareness to the rhythms of the day (sunrise and sunset), to the moon cycles (waxing and waning), to seasonal shifts (spring, summer, winter, and autumn), and to our own life phases (student, worker, parents, householder, retirement), so we can rediscover how dynamic life is and remember not to take any of it for granted.
Since humans are part of nature, we have the opportunity to be graceful and let the seasons flow without clinging or grabbing at it. It’s natural to have preferences to certain seasons, they resonate with our core elements and make us feel more like ourselves. But developing contentment with all seasons, regardless of dosha, or where you live, is so important to our wellbeing. This is where ‘sequencing’ can be useful.
One of the key practices within seasonal vinyasa yoga is to put a brief pause after each season. Your body can benefit from discovering and adapting to new environments, new routines, and foods; growing stronger, more resilient, and keeping you in touch with the cycles of nature. To start a seasonal Vinyasa practice consider the following questions at the beginning of each season:
· What changes are going on outside in nature? · How does this season make me feel? · What are the challenges I face? · What brings me joy during this season? · What diet or lifestyle routines do I want to change? · Am I getting the right amount of sleep? · What yoga or exercise routine feel the best to me?
As often as possible, spend time outside, time your routines with the sun rise and fall and appreciate the dynamic flow occurring in the world around you. Let nature guide your seasonal routines. Seasonal vinyasa teaches us that change is good. The yogis believe that you are one with nature. In order to flourish, you need diversity. If you live a stagnant life and choose the same foods, practices, and environments again and again, your view of life and the world will begin to narrow. Not only does the body weaken, but your spirit may suffer if you are not adapting to new environments or challenges regularly. When we don’t have stimulation, which disappears when we are stuck in a routine, it’s possible to get too comfortable or attached to things becoming permanent, which is the opposite of what is occurring in nature and against yogic teachings.
We are breaking for Easter on Friday 30 March. Normal class schedule will resume on Monday 09 April.
Warmest Namaste & Love
Happy Easter

Aum everyone,
I hope your inner fires kept you warm and cozy during the freezing cold weather last week, I’m sorry about the disruption to your regular yoga practice due to class cancellation and I hope some of you were able to practice at home.
Please see below the list of classes in March…..
Monday 7:30 pm – 8:45 pm & Tuesday 8:00 pm – 9:15 pm Vinyasa Yoga. The Dance Of Shiva ( consciousness ) and Shatki ( energy )…….Kindling your inner fire. Tuesday 6:30 pm – 7:45 pm – Low and slow. Discover the benefits of bringing the qualities of yin to your yang. Above classes are held in Market hall, Market Square, Old Amersham.
Thursday 9:30 am -10:45 am – Gentle hatha yoga flow to create balance and harmony in your body, mind and heart. This class is held at St Mary’s Church hall, Old Amersham.
Whether you wish to deepen your own practice, discover yoga for the first time, or move beyond the asanas to embrace the full spectrum of yoga as a way of life, each of these regular weekly classes provide you the healing space and fertile ground to spread your wings and grow.
Saturday 31 March 10:30 am – 12:00 pm Coleshill Village Hall – Meditation and sound spa to honour the energy of the 2nd blue moon this year. The blue moon is a powerful healing force. its etheric, soothing and nurturing qualities have a profound affect on our body, mind and emotions. Join me and Deborah Henderson from The Chiltern Sound Spa, and let’s together remind ourselves of all those things we are truly grateful for and have clear direction in how to channel our energy towards wholeness.
Please note: Unfortunately Market hall is unavailable on Monday 12 March. Please feel free to join the Vinyasa class on Tuesday 13 March 8:00 pm – 9:15 pm.
Term ends on Thursday 29 March. New term starts on Monday 09 April.
Warmest Namaste

Namaste Yogi/nis
I have been very indecisive about whether the class should go ahead tomorrow at St mary’s, but with more snow expected tonight, biting winds and severe frosts overnight…..I think its wise to cancel. I’m sorry if its short notice and I hope you all get to see this email.
Normal schedule on Thursday 08 March.
Keep warm & shining bright. x