Morning activation practice:

• Bring your awareness to your breath and how the body feels after sleep
• Wind release pose (alternate right & left knees to chest) x 3 each
• Wind release pose (both knees to chest & lift head to knees gently)
• Supine twists (knees to right, head to left & vice versa) x 3 each
• Child’s pose (rock up into child pose – I use a pillow at the belly for support)
• Thread the needle (lift buttocks, take one arm through the gap of the outstretched opposite arm & vice versa) x 2 each

 Stay guilt-free Yogis!

Healthy living: what does it mean to live a healthy lifestyle?

Some people exercise 2-7 times a week, eat lean meats, or no meats, never drink or smoke, or do drink and smoke and perhaps it does all balance out in the end. Who knows?

I think it’s important to have the right balance for you. And only you can assess what works or not by becoming aware of your choices and how they make you feel. If you try to maintain a balance of the following, I’m sure it’s a good start to living a balanced, healthy lifestyle…

1. Eat well: unprocessed foods where possible and whatever else you want… well you have to have a life right?!
2. Sleep well: figure out what works for you. Is it 6 hrs or 9 hrs a night? I’ve recently worked out that my optimal sleep is 7.5hrs per night and I wake up fresh and ready for the day, especially with a morning exercise routine to get my system started
3. Remember to breathe: consciously and with awareness to really allow the oxygen to flow throughout the body and get out of the city as much as you possibly can to get some real air
4. Keep the mind active and engaged: read something to allow your mind to create, do puzzles or play games (try a board game or quiz instead of a mobile / tablet / console game)
5. Do something fun: take a class (pottery, painting, fitness, boot camp, dance, or of course yoga)

Figure out what a ‘healthy lifestyle’ means for you.

Here’s my juice of the week & why:

• Spinach – promotes healthy eye-sight
• Banana - helps to lower blood pressure & reduces the risk of developing asthma
• Green apple – a natural anti-ageing fruit with hair strengthening properties
• Chia seeds – great for reducing inflammation and high cholesterol
• Green tea matcha – promotes weight loss and increases focus and concentration
• Water / Coconut water – both are hydrating, whilst coconut water helps prevent tummy bugs

Get your juice on and keep eating well!

Try these fruits and see the difference:

1. Watermelons – act as a natural toner as they are rich in potassium, vitamins A and C. The antioxidant properties help reduce free radicals* in the body to prevent signs of ageing and reduce irritation.
2. Papayas – are low in calories and keep the skin hydrated, allowing for the removal of dead skin cells.
3. Lemons – are super low in calories and high in vitamin C. Their acidic make-up helps to exfoliate and eliminate dead skin cells to promote skin growth and unblock pores.
4. Strawberries – low in calories, high in potassium and vitamin C (higher than oranges) the antioxidants prevent skin cell and body damage caused by free radicals. The acidic properties help to eliminate dead skin cells.
5. Pineapples – are an effective acne treatment with antioxidants keeping the skin looking younger due to the high potassium and vitamin C content.
6. Grapes – contain antioxidant properties, which protect the skin from the effects of free radicals*, helping to reduce the appearance of dark spots, blemishes and wrinkles.

*Free radicals are simple molecules with an electron missing (damaged cells). They seek other chemical structures in the body to become stable and ‘whole’. In doing so, they leave another molecule missing an electron and so this goes on. They start off as healthy cells and become unhealthy when they break or are damaged. Trauma to skin cells can be increased by things like pollution, UV, chemicals / cosmetics, illness, poor diet & excessive alcohol, stress, smoking, drugs, busy lifestyle.

Ways to reduce free radicals / skin damage:

• Increase antioxidant intake
• Increase the elimination of damaged cells (vitamin C)
• Healthy, balanced diet
• UV protection
• Relaxed lifestyle
• Natural cosmetics (reduce chemicals you apply on skin and face)
• Boost immunity
• Reduce smoking / drugs / alcohol intake
• More fresh air (less pollution)
• Manage stress

Eat your way free of radicals to great skin!

In a word… stress! Today, we’re constantly on the go… kid’s school run, sleeping on the way in, working all day, eating on the go, sleeping on the commute home, dinner, kids, bath time, bed time stories, cleaning, television or movie, bed and ground hog day.

We expose ourselves to so many sensory and therefore mental and physical messages on a daily basis (posters, billboards, taxis, buses, trains, online, newspapers, conversations, music, fast food, food on the go etc) that we can often lose focus and find it challenging to centre ourselves. You may find that you need to slow down and take time for yourself.

Our body begins to shut down when stress builds up. It can often express itself as an illness, tension or tiredness in the mind or body. This can impact our emotions and our nerves too.

To avoid or reduce anxiety and manage stress levels in modern day society, more and more people are turning to meditation. But meditation should also be considered as a way of bringing things into balance (peace, love, energy) and a way of seeing, rather than just a relief tool.

Here are some meditation tips you could try (start with 1-3 mins a day and increase over time):

• Sit comfortably, focus on a candle flame and just breathe in a quiet space
• Sit or lay on your back, close your eyes and listen to your breath
• Sit or lay down, listen to a guided visual meditation with eyes closed
• Sit or lay down, light a scented candle or incense, close your eyes and breathe
• Lay down placing your hand to heart and the other to the belly and feel the breath, visualising it enter, create space and release from the body

Take time to look after you!

Brilliantly simple article explaining Ayurvedic constitutions and skin types >

1.     Ego and injury – accept where you are

• I get over-excited when learning new postures and my body was not quite warm yet, but I knew I could do it. My left knee still carries the injury to my ligament from over three years ago. The competition against myself is just not worth the injury.
• In any class I now only do what I can, and when I feel my ego poking in I take a deep breath and rest in child’s pose for a few counts – works every time and prevents my from injuring myself!
• Remembering to listen to your body is really important and many of us are too busy trying to keep up with the class to pay attention to our Self. It’s not a competition. Take your time. Your journey is your own.

2.     Attributing my great experiences to others – accept your Self

• Yoga means ‘Union’. I take this as the union between the body, mind and the Self as One. When I was younger I would have said that my experience of a class as ‘good’ or ‘bad’ depends on the teacher, however now I believe that my experience of a ‘good’ or ‘great’ class comes from within… my attitude and mind set.
• I no longer attribute a great practice to a nonetheless great teacher, but I am aware and give myself credit for being present in my practice. And on the days I’m just not so into it I accept it and know that I will connect with myself in another practice. Although, though I may be disappointed in myself, I have to learn to let it go. Perhaps it was just not meant to be. And I’m okay with that.

3.     Judging others by my own standards – accept difference and change

• I’m a perfectionist at heart and I used to have an expectation that yoga classes should be perfect; a perfect teaching equals a perfect experience. But this is not the case. Each teacher is different and each student searches for a different experience on a different day
• I have learned to take each class I teach as it is and can only hope that students can resonate with the practice. I have also become more accepting and open to other teachers’ styles and methodologies when I participate in classes and it’s a beautiful experience if I let myself have it
• Staying available to change it a wonderful quality and keeps you flexible and adaptable – a great life skill in general

Practice acceptance of yourself and others…

Come on… jump out of bed and kick start your day with this quick routine:

1. Breath cleansing: sit on the floor on your shins or legs crossed. Focus between the brows with eyes closed…

• Close the right nostril with right thumb, inhale left
• Close left nostril with ring finger, exhale right
• Inhale right close left
• Exhale left, close right
• Repeat x 5

2. Crossed legs: sit on shins or legs crossed. Keep the eyes closed to bring focus, attention and awareness to the mind…

• Sit tall, lengthen the spine, interlace the fingers (arms outstretched) in front of you with palms facing the heart
• Inhale, take the arms above the head and relax the shoulder blades down the spine
• Exhale and hold for x 5 slow breaths, releasing tension in the spine, shoulders, neck and release
• Repeat x 3

3. Seated forward fold: extend legs straight in front

• Inhale, raising the arms overhead
• Exhale, hinge forward from the waist not the lower back (drawing the belly in and you fold forward)
• Hold for x 5 slow breaths

4. Cat/Cow: get on your hands and knees (fingers facing forward, wrists and shoulders aligned, hips and knees aligned)…

• Inhale, arch the spine in and taking your chin to the sky
• Exhale, curve your spine out taking your chin towards your chest
• Repeat x 7

5. Cat/Cow wrists: get on your hands and knees (hands turned 90 degrees outward, wrists and shoulders aligned, hips and knees aligned)…

• Hold for 5-7 slow breaths and breathe into the forearms and wrists

6. Child’s pose: take the buttocks back towards the heels and lower the body down to the ground, arms outstretched in front…

• Hold for 10 slow breaths and breathe into the shoulders, backs, hips, buttocks

7. Mountain pose: stand tall, ground feet down, activate full length of the body, palms back or inwards, shoulders back and down, draw the belly in, open rib cage 

Focus and complete one task at a time

In the crazy busy world we live in we often task ourselves with multiple things because we think it’s more efficient. Although multi-tasking is often taken as a positive quality, there are times where you just need to focus on one task at a time.

We can become overexcited and passionate about many goals and that’s a good thing. But how about trying to take a small action to complete one task at a time and see how that goes? This focus could lead to you achieving that goal quicker and more effectively than trying to successfully complete five tasks in the same time, which could save you having to come back to each of those things on multiple occasions. Try this and see how you get on. Does the work feel more complete? Do you feel like you’ve achieved more?

I try to complete one task at a time depending on the level on focus required for the task. And that’s how I prioritise my day and daily things to do. Where possible I keep the mornings for heavy thinking and documentation (one tasks at a time) and in the afternoons I’m happy to multi-task when it’s things that need less focus but need to be done.

Stay focused and achieve team!

I struggle with this all the time. Do you often get stuck in your own mind-set? Do you only think of things from your perspective? Why not try this role-playing activity to communicate better next time?

I believe I’m good at empathising with others, however even so, I often think it’s a challenge to see things from the mind of the person I’m talking to. This is no easy task, and there’s no right or wrong in this role-playing activity.

It’s something I will try to implement in my life. When you spend time with someone (anyone) close to you why not try to imagine yourself as that person. See what the world looks like from their perspective. Think about how they feel and how they perceive the world around them.

If possible, and you may need to work yourself up to this try maintaining this perspective for 1-2 minutes. Then reflect on your new learnings each night to raise your awareness. Assess what you learnt about yourself and the other person.

Try to avoid judging yourself here. It’s just an activity to help you understand the other person’s point of view so that you can better communicate with them in the future.

All relationships need a little work. 

It’s important to be present in whatever it is that you’re doing, or try to be at least. I’ve consciously noticed on several occasions when I am thinking about ten gazillion other things whilst talking to someone about something else. The good thing is that I’ve noticed it. So I’ve raised my level of awareness – bonus! This allows me to bring myself back to the present moment.

I actively try to ensure I have time for myself, whether that’s to read a book to satisfy my mind or my imagination, to listen to an audio talk, practice yoga, breathing or meditation, or just to be alone in my own space. The important thing about having time for yourself is that you feel complete and like you have satisfied what you / your Self needs, allowing you to be focused and present when with others.

So make sure you take time out for yourself to allow you to acknowledge the beauty in being with others and effectively understanding that you’re at one with others; that their needs are your needs. When I have time for myself, I can be completely aware of my offering and time spent with others.

Take time for you so you can be present for the collective consciousness…

We have some thoughts on a well-balanced Yoga practice we want to share with you and hope you agree that we try to fulfil these in our classes.

I sometimes go to yoga classes where the focus is on the physical practice and I’ve been to other classes where there is a focus on breathing and the physical asana practice. Often, I feel it’s just what I need but most of the time I feel like something is missing…

At Yogarei, we try to incorporate the following aspects of Yoga for a more holistic session:

• Affirmations (focus, emotive, mindful)
• Visualisation (visual and emotive)
• Breathing (focus and auditory)
• Physical (breath and movement synchronisation)
• Meditation (mindfulness)

We’d love to hear your thoughts on what you think you’d benefit from in a practice so get in touch and share your comments with us. 

Stay satisfied yogis!

There are many men who do understand how yoga can benefit their mental and physical wellbeing, or are at least open to giving yoga a try. We’re going to give you an insight as to why yoga benefits men for those of you that question it, or aren’t keen on giving it a go. Perhaps you know someone who just isn't convinced. 

Here are a few ways yoga can benefit men:

• Improves your flexibility, whilst strengthening & lengthening your muscles
• Improves your digestion to increase your energy with the twists & folds to massage your internal organs
• Improves your eating habits by developing your mind-body connection
• Improves your focus and attention by simultaneously steadying the breath and movement
• Improves your sex life through better flexibility and increasing the blood flow to the genital area through the release of hormones that lead to arousal - enough said!

Get on a mat and see the difference guys!

This term, ‘the core’ is thrown around all over the place. But what does it really mean?

Many think that the ‘core’ refers to the belly, navel, solar plexus. But actually, the major core muscles comprise of the pelvic floor, abdomen (transverse and rectus abdominis), side body (internal and external obliques), deep thoracic back muscles (erector spinae) and the diaphragm. Fancy that!

So imagine when you hear your instructor say, “activate your core” and you react by mindlessly sucking in the belly versus mindfully raising your awareness to each of these muscles? If properly active, you’ll notice that not only will your practice improve dramatically, but with the help of breathing correctly, you’ll also be protecting yourself from injury in the process. This will naturally aid your alignment in a posture that is right for you and your body – whatever stage you’re at.

It’s a challenge and it will become more natural to you over time. Next time you step on the mat remember to focus on two things:

• breathing
• activation of the core (as you know it now)

Stay patient and compassionate!

Take me to a class where ‘alignment’ is never mentioned… Exactly!

As a student you’re concerned about whether you’re in the posture correctly and as an instructor you’re aware of safety in a posture for each student.

I often give verbal or practical cues and encourage students to try the options to see what works for them. It’s important to realise that each body is different and as individuals we’re all at different stages of our opening, lengthening, strengthening or self awareness.

Sometimes, stress, tension and lack of focus can cause the body to seize up. So if were able to get into a posture last week and are struggling this week… it’s okay. 

Alignment tips vary per posture and school of yoga, however here are a few universal postures and tips to keep in mind:

Breath – this general cue will take you far in every posture

• Inhale to lengthen and open, exhale to fold or go deeper

Ground down – standing and balancing postures

• Take the weight down and actively use your feet, big toe, ball of the foot, out edges of the feet)

Lift up – Mountain pose, warrior 1 & 2, side angle posture

• Activate the belly and draw the lower back (lumbar spine) inwards for protection.
• Pull / draw upwards and inwards at the groin, pelvic floor, tail bone
• Open the rib cage and chest

Enjoy your practice!

With the idea of mindfulness being discussed so often these days, Yogarei offers a few easy tips for how you can bring awareness (be mindful) in your day-to-day lives to improve your overall health and wellbeing…

• Protect the eyes and stare at a blank spot / solid coloured wall for 20 seconds every 20 mins (relax and refocus the eyes)
• Bring awareness to your breath and take 21 deep, relaxing, full breaths (notice the areas of the body where there is any tension)
• Engage the core and lift each leg alternately or both legs so they’re parallel to the floor (repeat until you acknowledge the change in blood flow)
• Move away from your desk every hour to refill you glass / bottle of water (it gets you away from your screen and seated posture, whilst you hydrate)
• If you have a desk job, engage the core, lift up through the ribs, open the chest, drop the shoulders back and keep the chin parallel to the floor (you’re strengthening your core at the same time as improving your posture)

Stay aware to stay healthy!

We’ve provided tips on how to prepare for a yoga class. So now it’s time to consider how to be mindful of your Self after your practice.  Sometimes, we feel as though the practice is enough and that’s the end of it. In fact, it’s just a part of the process and post yoga health is just as important..

After your next yoga session, stay in the sense of awareness and try to consider a few of the points below:

• Perhaps have a herbal tea or warm lemon water 30 mins after class (you allow your body to flush out any toxins releasing from the practice)
• Have breakfast, lunch or dinner about 45 mins after class if possible (enables the body to process the benefits of the class before it sets to work on the digestion process. Muscles require proteins to heal and replenish. Try lean meats, or eggs, nuts, soya)
• Be aware of your portions – try having a light meal instead of a full meal after a session (be compassionate and make it easy for your body to digest and notice that it only takes a little to satisfy you)
• Try to avoid excessive alcohol, meats and parties after a yoga session. Stay present in the mind-set you’ve created in class and get an early night

Drink, Eat, Sleep well!

Before your yoga class:

• to get you into the right mindset give yourself plenty of time to arrive without rushing 
• start breathing into the areas of tension in the body and perhaps take a few stretches if you arrive early
• to stay hydrated throughout the class drink plenty of water at least an hour before 
• if you take after work classes you can have a light snack (fruit or nuts) an hour before the class
• to avoid indigestion and heart burn eat heavy meals at least two hours before class

Check back for our post class tips later...

• 1 x yogic breathing exercise for 10 mins every morning
• meditate for 20 mins every morning 
• massage your own arms, legs, shoulders, head for 5-10 mins before bed and on day 7 go for a professional full body massage and be thankful
• try a reflexology session and bring your awareness to how you felt before and after
• create a list of 7 things to do just for yourself and tick one off each day when complete. Assess how you feel at the end of the week when your list is successfully completed
• listen to relaxing music for 15 mins before bed or first thing in the morning and write down or reflect on how you feel
• wake up in the morning and write for 10 minutes – just write anything or opt to focus on how you feel, then reflect on these feelings each night or at the end of the week to see how you can make a difference in your own life