WHAT DO YOU LOVE MOST ABOUT FLOWER ARRANGING?

From a personal point of view, I have always found solace in flowers. They have always had the ability to make me cheerful and to forget about those silly things in life we all stress over day to day.

Working with a product that is at the same time so magnificent and completely natural really grounds me. I don’t believe I can make anything more beautiful than nature, but I thoroughly enjoy the challenge of arranging flowers and foliage in a way that makes them sing, and that shows off their ‘personalities’ in their best light.

At the risk of sounding cheesy, I believe that the fleeting beauty of flowers serves to remind us to make the most of the moment we are in and to truly appreciate it.

 

WHY DID YOU DECIDE TO SHARE THIS SKILL WITH OTHERS?

For me, being a florist is all about evoking the emotion behind the flowers, allowing them to connect with people in a meaningful way. I enjoy letting the flowers speak to the personalities of the recipient, whether that be for a bride, new parents, or even for a brand or a party to celebrate a particular special event.

I feel lucky to have found something which I so fervently care about, and which brings me fulfilment at the same time. Seeing the genuine happiness that flowers bring to people is beyond rewarding. Not only to my clients and lovely brides, but just seeing people’s faces light up along the street as I’m carrying a crate full of flowers to or from my car reminds me every time why I do what I do.

DO YOU SEE A CHANGE IN PEOPLE WHEN THEY ARE ARRANGING FLOWERS?

Absolutely! Every time I teach a workshop, without fail, someone will tell me how therapeutic they found the process, how they managed to focus their thoughts only on the task at hand and shut off everything else. I love hearing this, as it is the exact reason why I fell in love with flower arranging. I am a great believer in art therapy, and how engaging in creative activity, or in fact engaging in any new activity outside of your everyday routine, can really serve to empower us.

At the same time, a lot of us tend to tell ourselves and others things like “I’m just not a very creative person”. The truth is that we are all naturally creative, but it seems the older we get, the more we tend to opt out of being creative. We develop a fear of not wanting to do things we think we may not be good at. However, anyone can arrange flowers, I don’t believe there is a right or wrong way, and no matter what your style is, any floral creation has the ability to bring joy to someone else. This is why I think the practice can help to boost self-confidence and increase overall levels of happiness. I just love seeing how chuffed people are with themselves when they have made their own floral masterpiece. Their smiles make my day!
 

WHAT DO YOU THINK IT IS THAT PEOPLE RELATE TO?

Above and beyond all the benefits already mentioned, I think we all have an innate desire to connect with nature. Especially today in our busy urban lives, full of distraction and worries, there is a part in each of us that yearns for simpler times. Working with flowers, whether you’re doing it for a living or in a two hour workshop, makes us stop to smell the roses as it were! Just being close to such beautiful things that have come from nature speaks to all of us. Who doesn’t like flowers?! Flower arranging requires that we use our bare hands (I never wear gloves, and my chapped fingers will be testament to that!) to handle the flowers and foliage, to really look at and examine their colour, form, shape and texture in order to decide where in your arrangement to place them. This instinctively forces us not only to do what we do with great intention, but also to notice the detail and the unique character of each flower or plant that we may not have seen before.
 

WHAT IS YOUR FAVOURITE FLOWER AND WHY?

How to choose?! I can be quite fickle in nature, so the fact that flowers change so quickly with the seasons is perfect for me! In winter, I won’t be able to get enough of Hellebore's and in Spring I’ll be totally in love with Ranunculus. As we move into Summer, in May I will be obsessed with Poppies, but by the time July comes, it’ll be all about the Cosmos. Autumn is probably my favourite of the seasons, but I’ll be more focused on the beauty of the turning leaves of Oak and Japanese Maple. And all this can very much change with each year! 

If I had to choose, I’d probably pick the Dahlia, an amazing Autumn flower that comes in lots of different colours and varieties. Their intricate, geometric form blows my mind every time. I mean look at them!

WHY DO YOU THINK A FLOWER’S FRAGRANCE IS SO IMPORTANT?

Smell plays a large part in the overall sensory experience of flowers, and is another way in which they connect with people. Even though we as humans may react more quickly to visual cues, it is often said that smell and taste have more longevity when it comes to memory. It is always one of the first things people do when they come into contact with flowers - they’ll give them a sniff!

The sad thing is, because many of the flowers we get today are imported from flower farms built to grow flowers in huge numbers, many flower farmers sacrifice the scent of the flowers in order to grow at a faster rate. The result being beautiful flowers that are hardy enough to travel, but they have little character when it comes to their shape and they are often scentless.

Because of this, more and more I try to use seasonal British grown flowers. I love seeing local flower farmers’ passion for their work - and it is no easy task with our temperamental British weather! I personally feel that British flowers are far more interesting, and they almost always smell divine. In addition to this, I like to use aromatic herbs such as mint, rosemary and sage in my designs. Although British flowers and foliage may be less consistent and harder to source, my brides always remember and comment on the perfume of their English garden roses, and the fragrance of the home-grown herbs in their bridal bouquet. I think the scent memory this evokes for them on the morning of their wedding day is totally worth it!

PART OF THE WORKSHOP IS YOGA, WHY DO YOU THINK THEY GO TOGETHER SO WELL?

I think what I’ve mentioned about groundedness, intentionality and self-empowerment really resonate with the values that I glean from yoga. From a personal point of view, this all goes hand in hand with the mission to lead a more mindful life, to focus on what makes us happy and brings us peace. I couldn’t think of a better prequel - coming out of savasana feeling relaxed, focused and accomplished, ready to exercise your creativity!

Christmas Wreath Making & Restorative Yoga Workshop

Saturday 9th of December

With King-Wey Hii & Emma-Jane Bunn

Join us for this Festive Winter Workshop!

KING-WEY HII
E | king-wey@alrightpetalflowers.com 
W| www.alrightpetalflowers.com 

As many do; I found Mindfulness and Yoga at a point in my life where I was struggling. A bereavement, serious physical injury and chronic depression had swallowed my vitality, and although I was back at work, seeing friends and functioning day-to-day, I couldn’t honestly say that I was fully alive. I was always just “circling the drain” - feeling like it would only take the brush of a feather to send me off into a deep depression. I was disconnected, like there was a veil between me and the rest of the world, and it was taking almost all of my energy just to get by day after day, but get by I did. I think the popular term is “high-functioning depressive”.

I began healing myself, slowly but surely, with regular swimming, gentle yoga practice, and psychotherapy (no stigma here!) and it was this combination of things that unintentionally brought me to the foundations of mindfulness practice. I was very fortunate to have found a psychotherapist who incorporated simple breath-awareness techniques into our sessions and I realised that the more I began to tune into my body, the more I came to recognise my emotions; the less of a hold they had over me and the less reactive to them I was.

In the year that followed I kept practicing yoga, kept seeing my therapist, kept using a little of the breath-awareness techniques I had learned… I also travelled extensively, worked some pretty good jobs, met a lovely man, and slowly but surely my life settled down again.

Although my life had taken a tremendous turn for the better, I was still struggling a little with my mental health. Reading Ruby Wax’s book, Sane New World [1], was a big turning point for me. I’d stumbled upon it by accident at a charity shop, and although Ruby as a TV personality wasn’t really my bag, I bought it and took it on holiday to read (that and Malcolm Gladwell’s Blink, BKS Iyengar’s Light On Life, and Wild by Cheryl Strayed. Yes, I read all four in a week, and yes they are all great books!).

As I turned the pages I realised that although the specifics of our mental health issues were different, I recognised so much of what she said to be true and my mouth fell open in amazement through the chapters where, in her dry, sarcastic, evidenced-based style; she explained the science - how through a regular meditation practice we could literally change our brains. Being aware, turning off auto-pilot and noticing things changes our neural pathways and CHANGES OUR BRAIN! I’d always known meditation was good for you, but here it was now, in print, laid out in a way I could understand, with references to studies by Oxford, Harvard and Yale School of Medicine…

“The gold at the end of the rainbow is that you can change your mind and how you think. This is called neuroplasticity. Your genes, hormones, regions in the brain, and early learning do not necessarily determine your fate.”
- Ruby Wax, Sane New World: Taming the Mind

After that I devoured everything I could find on Neuroscience, Mindfulness and Meditation; I downloaded the Headspace App [2] to my phone and started practicing as regularly as I could muster.

Later that year I was incredibly fortunate to attend and complete my Yoga Teacher Training and the following Summer I signed myself up for an 8 week MBSR (Mindfulness Based Stress Reduction) Course with The Mindfulness Project [3]. By now, I knew that Mindfulness worked for me and I was keen to know as much as I could about the process. It became almost organic; the more I practiced, the more I felt, the more research I discovered and the more it became incorporated into the classes I was teaching, and from this came my current teaching style and my passion for sharing Mindfulness and all it’s benefits.

Below is a poem that was shared with me as part of my 8-week MBSR course, it resonated with me immediately and remains one of my favourite ways to sum up my experiences with mindfulness.

Autobiography in Five Short Chapters
by Portia Nelson

Chapter 1
I walk down the street.
There is a deep hole in the sidewalk.
I fall in.
I am lost… I am hopeless.
It isn’t my fault.
It takes forever to find a way out.

Chapter 2
I walk down the same street.
There is a deep hole in the sidewalk.
I pretend I don’t see it.
I fall in again.
I can’t believe I’m in the same place.
But it isn’t my fault.
It still takes a long time to get out.

Chapter 3
I walk down the same street.
There is a deep hole in the sidewalk.
I see it there.
I still fall in… it’s a habit.
My eyes are open.
I know where I am.
It is my fault.
I get out immediately.

Chapter 4
I walk down the same street.
There is a deep hole in the sidewalk.
I walk around it.

Chapter 5
I walk down another street.

I am currently in the midst of a training that will formalise all of my experience in Mindfulness, and in 2018 I will have completed my level 4 Certificate and be accredited by the Counselling and Psychotherapy awarding body.

For now, I'm just so excited to share with you everything I have discovered through my practice, my research and my experience. My workshop on the 25th will be an introduction to Mindfulness; we’ll discuss the science behind it, cover the basics of incorporating Mindfulness into our lives, and investigate it's benefits when also combined with a movement practice.

Mindful Meditation & Movement

With Emma-Jane Bunn
Saturday 25th November at 1.30pm

RESOURCES

[1]  Wax, R. 2013. Sane New World - Taming the Mind. Hodder & Stoughton. 
[2] Headspace. Andy Puddicombe. www.headspace.com
[3] The Mindfulness Project. www.londonmindful.com

If you'd like to know more about Mindfulness you can also read Emma's previous blog WHAT IS MINDFULNESS?

There are so many different styles of Yoga that sometimes choosing a class can be quite confusing, especially if you are new to yoga, so here’s a little information about Yoga's original style...

Hatha Yoga really refers to any yoga that teaches physical postures (asanas) and so covers most of today’s Western yoga classes. Which adds to the confusion! Ashtanga, Vinyasa and Iyengar are among the many variations that have developed from Hatha yoga.

The Sanskrit word Hatha translates as ‘effort’, ‘exertion’ or ‘force’ and refers, on the gross level, to the physical practice of the yoga asanas and moves to the more subtle level of breath work and meditation all of which require effort and perseverance.

The frequent modern reference to ‘Hatha’ translating as 'ha' = sun and 'tha' = moon, although inaccurate, probably stems from passages in the Hatha Yoga Pradipika (one of Yoga's classic texts written in the 15th century) which describes the balancing effects of the postures on the energetic systems of the body.
 

In general, a Hatha class will be a slower paced class with less or little flow and more attention being given to instructing correct alignment. This makes Hatha classes great places for beginners or those wanting to improve their practice giving the opportunity to learn and develop the basic postures.

This doesn’t mean it’s going to be easy, classes can still be challenging but you are unlikely to be left in such a big pool of sweat!

A Hatha class is also a good counterbalance to cardio workouts, strong Vinyasa or Ashtanga classes, and is great for runners, cyclists and anyone who works at a desk or has a tendency to get stressed out… so that’s probably pretty much the whole population then! And this is one of the other great things about attending a Hatha class; it offers time out to just sit and be when we all tend to run high speed, high stress lifestyles, which in the long run we know is not beneficial to health. This is why most Hatha classes will often include breath work (pranayama) and give a generous amount of time for relaxation or meditation at the end of the class.

There is no doubt that practicing Hatha yoga will bring more balance to your life. The purpose of the physical aspects of yoga are ultimately to prepare and enable you to meditate and quieten the fluctuations of the monkey mind. If you have practiced yoga before you will have noticed how much easier it is to sit still with your breath at the end of a class that at the beginning, having prepared the body to sit in stillness.
 

My classes start with a short meditation on the breath, quietening and focusing the body and mind. We then work through a sequence of asanas designed to stretch out and open up the body and its energy channels, working with the breath and movement. After the physical and mental exertion of the asanas you get to lay down and let go, the asanas having prepared the body for deep relaxation. I will never ask you to relax this will happen naturally as you are led verbally often using Yoga Nidra techniques to a deep meditative relaxation.

You will unwind physically and mentally, learn about your breath and body, release tension and relax completely.

Everyone is welcome; we have access to a variety of props so all the poses are accessible however inflexible you may feel. It is not about the finished pose but the safe journey towards it and where this journey may take you.

Hatha Yoga with Millie

Every Thursday 20.15 - 21.15

Beautiful Autumn has truly arrived along with the nights beginning to draw in and the constant coughing and sneezing around us – it is the season for colds!  It takes time for our bodies and minds to adjust to the change in weather and the fast pace of life in London can leave us feeling frazzled and exhausted at times.  This healing three hour workshop is all about relaxing and letting go.

Power of the breath

We will begin with a calming pranayama exercise (the practice of breath control) creating space for the breath to flow freely.  During times of stress the breath is short and sits mainly around the chest area. This causes the body to become tense and feelings of anxiety increase. Full, deep breathing sends positive messages to the brain that you are safe, encouraging a deeper sense of relaxation and gently calms the mind.

Cleansing the body

We will work through a gentle yoga flow designed to stimulate the digestive, circulatory and lymphatic systems of the body responsible for the removal of toxins and waste. Also aiming to unblock energy that may be locked in different areas of the body. The detoxifying effect will leave you feeling cleaner inside and energised.

Sense of calm

Savasana can often be rushed at the end of a yoga class, typically practiced for less than 10 minutes.  Just as your body stops fidgeting and begins to settle, it is time to get moving and leave! It takes time for your brain to turn off your stress response and recognise that it is in a safe space to then switch on your relaxation response. [2] We will explore restorative poses with holds between 5 and 15 minutes, using props as support.  This provides time for your body to adjust, modify and really rest.  These poses are designed to regulate the nervous system and release stress from your body and mind.

You will be encouraged to close your eyes for the most part of the session, allowing you to turn your attention inwards and to shut out the external distractions and stimulation that constantly surround us. This invites a strong mental focus, reminding you to stay present and mindful in your practice. This can be carried into your life off the mat, helping you to face daily challenges with a sense of ease and calm and to alleviate worry.   

Yoga nidra

The workshop will conclude with Yoga Nidra (‘yogic sleep’), an ancient yogic practice and powerful relaxation technique. Many of us find it challenging to switch off our active minds during other forms of meditation where we are encouraged to focus on the breath or on a mantra, seated in what is often an uncomfortable upright position.  During the practice, you will be instructed through a 35-40 minute systematic form of guided meditation, as you lie down, resting and supported in savasana.  You will be invited to simply relax and let go.  Deep relaxation exercises are known to reduce blood pressure, decrease stress and improve sleep. [3]  Yoga nidra can be seen as a healing mind-body therapy:

 ‘In yoga nidra, we restore our body senses, and mind to their natural function and awaken a seventh sense that allows us to feel no separation, that only sees wholeness, tranquility, and well-being.’ [4]

Whether you’re an experienced yogi or new to yoga, this workshop will help you get more relaxation out of your practice in a warm and comfortable space.  You will leave feeling rejuvenated and with a sense of joy and well-being.

Relax, Renew & Restore

Saturday 28th at 1.30pm

Resources

[1] www.telegraph.co.uk/science/2017/03/30/deep-breathing-calms-brain-cell-spy-breath

[2] www.yogajournal.com/yoga-101/restorative-yoga-101-7-tips-to-get-more-out-of-your-restorative-practice

[3] www.doyouyoga.com/3-amazing-benefits-of-yoga-nidra-80856

[4] www.yogajournal.com/meditation/reflections-of-peace, Richard Miller (yoga teacher and clinical psychologist)

Tai Chi can be thought of as a system for health cultivation and preservation. It accords with the well know maxim ‘prevention is better than cure’, being a wonderful form of preventative health care with benefits across a broad range of areas, both physical and psychological. In this article I’ll focus on the potential cardiopulmonary benefits of Tai Chi practice.  

One of the special things about the practice of Tai Chi is the relationship between movement and breath. Over time and with consistent practice, the breathing is maintained in a deep and steady rate, even when the exercise is quite vigorous. This combination of deep and slow breathing while exercising is unusual and gives the combined benefits of exercise and meditation.

This can have significant benefits for cardiopulmonary health. Various studies have consistently shown Tai Chi to be an effective intervention for reducing blood pressure [1]. This is not only when compared with inactivity, but also when compared against aerobic exercise [2]. Tai Chi has also been shown to decrease resting heart rate [1].

Overall this combination of lower blood pressure and heart rate will result in less wear and tear on the blood vessels, and can therefore help lower the risk of stroke and cerebral aneurysm [3]. Indeed, biomarkers of heart health have been shown to increase with the practice of Tai Chi [4].

Tai Chi has recently been shown to have a positive impact on two other indicators of health. It can increase heart rate variability (HRV) [5], as well as increasing Peak Oxygen Uptake [5]. You might have thought it a good sign if your heart beat has a very constant rhythm, but this isn’t actually the case. Having micro-adjustments in the rhythm of your heart beat is a sign of adaptability and resilience to stress [6], and this is what HRV refers to.

Peak Oxygen Uptake has recently been used as the basis for establishing a person’s ‘Fitness Age’, which can be markedly different to their chronological age [7]. Unlike chronological age, your Fitness Age is responsive to lifestyle, and so can go both upwards and downwards. So it looks like you can turn back the hands of time after all! What’s more, it appears Fitness Age may even be a better predictor of longevity than some traditionally used risk factors such as being overweight, having high cholesterol, or smoking. Indeed, people with a low Fitness Age may have as much as an 82% higher chance of dying prematurely [7].

So get moving! Whether it’s Tai Chi or some other form of exercise, the most important thing is to move your body, and to breathe deep and fill your lungs.

I have attempted to highlight some of the health benefits associated with Tai Chi, but it’s really i've only just scratched the surface. And it is worth mentioning that most of the studies into Tai Chi are based on short term interventions of only a few weeks or months. Historically Tai Chi has been practiced as a lifestyle for a whole lifetime and it seems reasonable to suppose that the benefits will be much greater when practiced in this way.

Furthermore, Tai Chi is a holistic methodology, and as such it’s very difficult to compartmentalise all the benefits. Mind and body are not two, but one complex system made up of many interdependent aspects, that all feedback into each other. So the best way to really experience the benefits of Tai Chi is, of course, to give it a try!

Tai Chi

Monday evenings at 20.15 with Jashan Daniel

RESOURCES

1. A Comprehensive Review of Health Benefits of Qigong and Tai Chi. Jahnke R, Larkey L, Rogers C, Etnier J, Lin F. American journal of health promotion : AJHP. 2010;24(6):e1-e25. doi:10.4278/ajhp.081013-LIT-248.

2. The effects of aerobic exercise and T'ai Chi on blood pressure in older people: results of a randomized trial. Young DR, Appel LJ, Jee S, Miller ER 3rd. J Am Geriatr Soc. 1999 Mar; 47(3):277-84.

3. Breathing and Your Brain: Five Reasons to Grab The Controls. David DiSalvo. Forbes

4. Effects of tai chi mind-body movement therapy on functional status and exercise capacity in patients with chronic heart failure: a randomized controlled trial. Yeh GY, Wood MJ, Lorell BH, Stevenson LW, Eisenberg DM, Wayne PM, Goldberger AL, Davis RB, Phillips RS. Am J Med. 2004 Oct 15; 117(8):541-8.

5. Tai Chi versus brisk walking in elderly women. Audette JF, Jin YS, Newcomer R, Stein L, Duncan G, Frontera WR. Age Ageing. 2006 Jul; 35(4):388-93.

6. Heart Rate Variability: New Perspectives on Physiological Mechanisms, Assessment of Self-regulatory Capacity, and Health risk. McCraty R1, Shaffer F2. Glob Adv Health Med. 2015 Jan;4(1):46-61.

7. A simple nonexercise model of cardiorespiratory fitness predicts long-term mortality. Nes BM1, Vatten LJ, Nauman J, Janszky I, Wisløff U. Med Sci Sports Exerc. 2014 Jun;46(6):1159-65.

Flowing forms of yoga have long been popular in London, with Vinyasa Yoga and all of its affiliates becoming a go-to favourite at most yoga studios and gyms. But beyond offering an invigorating physical challenge, I believe there are more esoteric benefits to this fluid form of yoga that are worth exploring for those of us wishing to deepen our practice. Moving beyond a foundation in the basic grammar of yoga poses and sequences, to flow is to demonstrate that an advanced yoga practice doesn’t necessarily mean fancy arm balances and gymnastic inversions – although these can be fun and hugely empowering – but is indicated more in how we approach such challenges.

To Place in a Special Way

The word vinyāsa itself can be translated as: “to place (nyāsa) in a special way (vi).” In this form of yoga, we pay attention not only to the mindful alignment and integrity of traditional hatha yoga poses, but also to how we arrive into those shapes, and then how we depart from them. Positions are intelligently and creatively sequenced to glide into one another, synchronised with a deep, smooth and calming breath. The focus shifts away from making shapes, towards an introspective inquiry into the physical and energetic experience of moving and breathing in-between: using the whole body to express each pose and every transition, whilst exploring our full range of motion with grace, joy, intention and curiosity. At every point, attention is moored in the transitory presence of the moment as it flows by:the movement becomes meditative, the mind focused and still, the body free to explore and awaken.

Transformation: Practice rather than Performance

Rather than following a linear flow, or merely rambling round in circles, dynamic classes are often rhythmically sequenced like spirals, departing from and returning to similar shapes and movements in order to reframe and practice again. Every return feels different, marking a deepening (r)evolution: the experience is one of spontaneity within repetition, creativity within pattern, novelty within familiarity, transformation within return. 

Take the example of the simple sun salutation pictured here.

Each pose in this repeated sequence - rather than embodying an endpoint or goal in its own right - merely marks the turning point of a movement: from rising to falling, or vice versa. Likewise, each of these poses also marks the turning point of the breath: the transformation of an inhalation into an exhalation, or an exhalation into and inhalation. Once your focus is shifted away from emphasising these fleeting turning points, you can enjoy all the little moments of journeying in between them, and that’s when the real magic happens. Instead of flinging yourself between shapes, you begin to find strength, clarity and integrity in the in-between itself, breathing through intensity and challenge, making movement slow, liquid and juicy without ever stagnating.

As yoga teacher, Judith Hanson Lasater has said;

 "Yoga is not about touching your toes, it's about what you learn on the way down"

…and up, and down, and up, and down, and up…

In our improvers workshop we will be finding our flow: mindfully and creatively spiraling around ourselves towards more challenging positions and transitions with a little bit of laughter, and a lot breath.

Yoga Improvers WORKSHOP with Lynne

Saturday 30th of September at 3pm

£25

Becoming a new mother is a time of great joy, dramatic change and readjustment.  Postnatal yoga provides numerous physical and emotional benefits and can positively support women offering stability and reassurance.

Breathing and Relaxation Techniques

After giving birth a mother’s priority and focus is on their baby.  These new challenges can lead to sleep deprivation and fatigue. It is important for mothers to nurture themselves so that they can be available for their baby’s needs. A postnatal yoga class can provide the perfect environment for new mothers to take some precious time for themselves and to aid postnatal recovery. Yoga places a strong emphasis on breathing techniques to nourish and re-energise the body, which can be practiced at home with your baby:

"The value of all yoga breathing practices in the time immediately after birth is that they give you the chance to nourish your energy body. Replenishing your prana through conscious breathing is the most valuable practice you can be doing: just as in pregnancy, it benefits you and your baby." [1]

Healing relaxation techniques meanwhile encourage calm and confidence, alleviating feelings of anxiety and tiredness and increasing your sense of well-being. The format of a class is relaxed, new mothers are invited to attend a session alone or with your baby.  Babies are welcome to chill out on the mat and watch, join in, be fed, changed, cry or sleep!

Strengthening Your Pelvic Floor

The muscles in your pelvic floor become stretched and weakened during pregnancy and birth. The weight of your baby, hormones that loosen your tissues and labour, all place a huge amount of pressure on these muscles. This can lead to stress incontinence, prolapse and a general lack of feeling in this area. Postnatal yoga guides new mothers through a variety of exercises to rebuild strength in your pelvic floor, improve the circulation of blood helping to reduce any swelling or bruising after giving birth and assist in preventing and treating stress incontinence. The great news is that you can practice these exercises and breathing techniques straight after birth anywhere, at home or even on the bus!  

Strengthening Your Abdominals

Growing and birthing your baby results in weakened and stretched abdominal muscles. Postnatal yoga adopts simple and gentle abdominal toning techniques using seated twists and breath-work to encourage the body to knit back together.  This enables the abdominal muscles to safely strengthen over time at a pace that is suitable to your needs.  

Stablising Your Pelvis and Lower Back

The lower back pain experienced by postnatal mothers is usually a result of weakened pelvic floor and abdominal muscles.  The practice of breath-work, pelvic floor exercises and abdominal strengthening in postnatal yoga can assist in stabilising the pelvis and help to alleviate tension and pain in the lumbar spine.

Releasing Neck and Shoulder Strain

It is common for new mothers to experience neck and shoulder aches, continually feeding and picking up your baby places a great deal of strain on the body.  This forward bending position can also cause headaches and back pain.  Postnatal yoga guides you through a series of gentle sequences to open up, stretch out and strengthen the muscles in the neck and shoulders and release tension.   

Community

Becoming a new mother can feel isolating. Attending a local postnatal yoga class provides an ideal opportunity to meet other women in your community and to discuss the joys and challenges of being a new mother.  

Postnatal yoga assists women to safely transition to a regular yoga class: ‘Full classical yoga poses should not be taken up until the after-effects of pregnancy and birth have disappeared.’ [2] Research has shown that routine exercise may also prevent postpartum depression. [3]

You should always check with your GP or midwife about when it is appropriate for you to start attending a postnatal yoga class. We welcome new mums or mums and babies from 6 weeks after a vaginal birth and 8-10 weeks after a c-section birth, until your baby is crawling.  

Post Natal Yoga

Every Wednesday at 11am with Hayley Cotter

RESOURCES

[1] Yoga for Pregnancy and Birth, Uma Disnmore-Tuli, 2010, p257

[2] Yoga for Pregnancy, Birth and Beyond, Francoise Barbira Freedman, 2004, p13

[3] Effects of exercise-based interventions on postpartum depression: a meta-analysis of randomized controlled Trials, Wiley Online Library, Volume 44, Issue 3, September 2017, p200-208

There has been increasing interest and research in recent years about the benefits of yoga for children. Our children nowadays live in a world flooded with external stimuli and information due to exposure to media technologies, as well as increased competition in schools to succeed academically. These factors can result in our children experiencing stress at a far younger age than ever before. Recent studies show that Yoga may well be a solution in counteracting these negative inputs and help children become more aware and be able to self-regulate their emotions and behaviours and generally promote a more balanced and healthy lifestyle [1].

Here are 8 ways your child could benefit from Yoga:

1.  Improves strength, flexibility, coordination and balance. 

2. Promotes self-awareness and body-mind connection.

3. Provides students with healthy ways to express, balance, and regulate their emotions and behaviour.

4. Has a positive impact on students’ academic performance.

5. Cultivates balanced psychological and physiological responses to stress, such as improved stress management.

6. Enhances focus, attention, concentration, comprehension and memory.

7. Supports social and emotional learning. [2]

8. Improves resilience and promotes perseverance and patience.

Yoga through the postures, the breathing techniques and meditation helps children very gently to become more accepting, to learn express themselves emotionally and create a better connection with themselves and others. The Beauty of Yoga is that it is whole and thus promotes connectedness through all aspects of life; empowering children and young people by giving them the tools to develop self-reflection, self-protection, self-regulation, and holistic self-development. [1]

My philosophy is that in a Yoga class there is no competition, there is no end result; we all work individually within our own capabilities, only striving to better ourselves with the support of the whole group. 

Kids Yoga Club

Every Thursday with Korina

Resources and further reading:

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3980104/

[2] http://www.yoga4classrooms.com/supporting-research

https://www.health.harvard.edu/blog/more-than-just-a-game-yoga-for-school-age-children-201601299055

Giving ourselves permission to relax is not something the average modern person allows for.

There is not enough time in the day to fit in making breakfast, dropping the kids of at school, going to work, attempting some exercise, making dinner, doing the laundry, feeding the dog, putting the kids to bed. Whatever it is that fills your day, there just simply doesn’t seem to be time enough to spare for relaxation.

The thing is, nothing is more important for your health and wellbeing than giving yourself the permission to relax, unwind and let the tension and stress of daily life go.

Living in a vibrant city such as London certainly has it peaks: Sunrise rooftop yoga, food markets, theatres, parks, canals etc. But unfortunately London also comes with an undesirable and unhealthy level of constant panic, stress and effort. Our bodies are relentlessly on high alert from the many millions of stimuli we expose ourselves to daily; noises, sights, smells and touch all constantly provoke our adrenaline and cortisol levels resulting in higher blood pressure. Not to mention we all live in a society where we are never satisfied, where we always want more, need more.

More money, more holidays, new shoes, a better job, a smarter car. And in addition to all this, the competition is so fraught, that if we aren’t prepared to do the work someone else is. This means that we are working crazy long hours and any spare time is dedicated, willingly or reluctantly, to socialising, partying and pushing our bodies into overdrive.

Unsurprisingly, this eventually leads to early burnouts, whereby over 37% of all work related ill health cases in 2015/16 were accounted for by stress and emotional exhaustion.[1] And shockingly high is the report which states up to 90% of all visits to the doctors are in some way stress related conditions and complaints.[2] It has become one of the world’s widest health concern, linking to severe complications such as dementia and heart failure.

So essentially, the time that we allow for ourselves, if even any at all, is minimal.

Surely these staggering facts alone are enough to convince you of the importance of allowing for some me-time each and every day, but just in case they’re not, read on to find out what exactly the benefits of including relaxation into part of your daily routine are...
 

1. Improved mood

Extended bouts of stress is known to cause high levels of cortisol which then prevents the body from producing healthy mood enhancing hormones known as serotonin and dopamine. By developing a relaxation practice, you are allowing your body vital recovery time after moments of heightened stress or anxiety. This enables the cells and hormones to refresh and revive in order to maintain producing the correct levels of positive hormones.
 

2. Clearer Decision Making Skills

‘Just relax’ – possibly the worst two words you could hear when you are in a stressful place.
But have you ever noticed that after a pause, or taking a deep breath you are able to approach difficult situations with a clearer mind-set? This is because exercises interrupt your body’s natural fight or flight instincts, grounding you in the present moment with a balanced, rational focus, as opposed to irrational or emotional ways of thinking.
 

3. Protects the heart

Stress can have a serious impact upon the heart, causing health risks such as high blood pressure, heart attacks and other cardiac illnesses. 15 minutes of meditation can help reduce the risk of death, heart attack and stroke by 48% [3] . Relaxation decreases the effects of stress on your mind and body, especially beneficial in slowing the heart rate, lowering blood pressure and increasing blood flow to the major muscles.
 

4. Improved Digestive System

Many digestive issues, such as Irritable Bowel Syndrome (IBS) are believed to be disorders of the brain-gut/mind-body relationship [4]. Recent Harvard research found that stress management techniques significantly improved the symptoms of patients suffering with chronic IBS [5]. The study showed that regular practice directly affected factors such as oxygen consumption, heart rate, blood pressure and anxiety. Devoting some time each day to relaxation will enhance your natural ability to cope with daily stress and better manage your symptoms.
 

5. Improves memory and concentration

Research has been shown to suggest that prolonged periods of high stress can impair the prefrontal cortex, the area of the brain which controls cognitive analysis. It has also been proven to affect the memory and learning faculty of the brain, by increasing the amount of proteins in the brain which are linked to diseases like Alzheimer and dementia. Taking the time to pause and slow down both physically and mentally, gives the brain a well-deserved rest to ensure that it can continue to function healthily and optimally.
 

6. Improves General Well Being

When we are feeling stressed or anxious our body can start to crave foods high in fat and sugar as high cortisol levels increase appetite. For those that struggle with poor skin, this can be a nightmare for spots breaking out. But stress also increases the amount of oil the body produces. Jon Kabat-Zinn conducted a study with patients suffering from stress induced psoriasis concluding that those who regularly meditated, found their symptoms clear up more quickly [6]. People who take include relaxation into their daily life also reported feeling more energetic and lively than on days when they skipped their practice.
 

7. Improved Relationships and Connections

Feeling stressed can significantly impact negatively on our relationships with loved ones, friends and colleagues. A regular practice will not only help us to regulate our emotions, reducing heat of the moment reactions, but will also improve our emotional resilience. You will feel more connected and in tune with your values and beliefs as well as become more open and accepting to others.

So what’s stopping you? Give yourself permission to relax today!

SUMMER WIND-DOWN

Alexandra is leading our first dedicated meditation workshop on Saturday 9th of September at 1.30pm. To book, or for more information about the workshop click the button below.

Resources

[1] Health and Safety Executive Report Work related Stress, Anxiety and Depression Statistics in Great Britain 2016
[2] https://www.ncbi.nlm.nih.gov/pubmed/12776765
[3] British Heart Foundation
[4] International Foundation for Functional Gastrointestinal Disorders
[5] Kuo, Braden & Bhasin, Manoj (2015) Genomic and Clinical Effects Associated with a Relaxation Response Mind-Body Intervention in Patients with Irritable Bowel Syndrome and Inflammatory Bowel Disease
[6] Kabat-Zinn, Jon (1998) Influence of a mindfulness meditation-based stress reduction intervention on rates of skin clearing in patients with moderate to severe psoriasis undergoing phototherapy (UVB) and photochemotherapy (PUVA)

 Written by Tanya Rajfeld, July 2017

Why do we practice yoga?

There are many reasons people practice yoga, for some it is about promoting a sense of well-being, stretching their limbs or a way of reducing stress; for others it is to find a far more innate connection to a deeper part of themselves.

I remember the very first time I practiced Ashtanga Vinyasa, in a Mysore room I had gone on holiday to Sri Lanka in 2007 and had randomly booked a week with an Ashtanga Yoga teacher called Anthony Carlisle or “Prem.” I later found out that Prem was one of the first western sets of yoga teachers to go to Mysore to practice and learn with Pattabhi Jois, the main founder of this style of practice. I had been dabbling with yoga on and off for years, practising mainly Iyengar and Hatha based yoga and had tried a few led classes of Ashtanga in my local gym. I had found it incredibly hard, but had somehow liked the challenge.

What I discovered on my first morning in Sri Lanka was that I was not in a led class but in a room of individuals practising on their own, deep in concentration, and all I could hear was the wispy sound of continuous Ujjay breathing. I felt slightly intimidated but was amazed at the level of concentration and focus in the room. Prem asked me about my practice and I realised very quickly that I was a complete beginner, not knowing that this was a set series called the Primary Series and that I needed to know the sequence. I was quickly given a piece of paper with the postures and spent the next week sweating and being guided with lots of help from Prem.

What I realised at the end of my week was that I had learnt so much, perhaps more than I had in my seven previous years of yoga practice. It was a humbling experience, as like an onion I had been stripped back, taking off several peels of the outer layer of the skin. I had sweated, cried, felt adulation and incredibly rested. It was utterly different from any of my other yoga experiences. I was hooked and a few years later I started to practice Ashtanga self practice or commonly known as "Mysore style" and have been practising ever since. What I discovered was the practice of yoga was far more than just a physical practice, it helped me tap into a deeper emotional and psychological level. To this day I find that Ashtanga grounds me, gives me clarity and is a practice the enables me to understand myself better.

What is the Ashtanga Vinyasa yoga system?

According to M, Stephens, (2010), Ashtanga means “eight limbs,” as in Patanjali’s eight-fold path outlined in the Yoga Sutras, but it is also the name of the yoga taught by Pattabhi Jois of Mysore, India. We are told it is an ancient system of practice written down in the Yoga Korunta, one of several texts said to have been transmitted orally between teachers in the early twentieth century. Jois’s version of the practice was first published in 1962 as Yoga Mala (Jois 2002).

Ashtanga Vinyasa yoga is traditionally taught in “Mysore style,” in which each student in a class moves through a sequence of poses on their own while the teacher gives individualised guidance with lots of hands on adjustments. The Primary Series, an intense series of postures also called yoga chikitsa, meaning “yoga therapy”, enables the body’s energy pathways (nadis) to open so prana can then flow throughout the body, ridding it of toxins and calming the nervous system. However as a beginner, there are many poses in the primary series that are considered advanced in other approaches but can be broken down and modified, conversely there are some easier poses. 

Typically in each stage, the teacher moves the student on to the next posture only when they sense they are ready by checking their comfort and steadiness in a pose. There is a strong steady breath throughout the practice and often the student or the teacher counts each movement, to contain their focus. Ashtanga is the system of vinyasa and when practiced with correct method, is all about focusing and efficiently using energy. The vinyasa count is a vital part of this method. According to Emma Faesi Hudelson;
 

“it isn’t a conformist attempt at control. It’s a system for producing energy and focus”.

Why do we count in Ashtanga Vinyasa?

According to Patabi Jois, (2002), he called Ashtanga Yoga a "Mala", meaning set of beads. The vinyasas he described as the sacred beads, the asanas as flowers. He then went onto say that all are strung on the thread of the breath. It is therefore the breath that keeps the count, with each pose to be meditated on and counted before moving to the next. As the student of Ashtanga learns the choreography of the series, the counting becomes a mantra for their practice, providing more focus and mindfulness. The reason we count then in this method is because the count takes us inward.

How then does this deepen our practice?

Even though in the beginning it is often hard for students to connect breath with the count and they need to add extra breaths in between, there is an incredible value added to student’s practice as they listen to or add the count. It helps to give a sense of concentration (traditionally known as pratyahara, which is the 5th limb of yoga). By learning the correct count, we gain another tool for our own yoga practice and for our own meditative state that we aim to reach in our daily practice.

By learning and incorporating traditional count we also show respect for this sacred tradition. It teaches us focus and mindfulness that we can then apply when our minds start to wonder. What can follow is the experience of union and interconnectedness with breath, with ourselves, and the world around us.

Tanya Rajfeld

is an Ashtanga Vinyasa Yoga teacher. She lives in South London and teaches Beginners and Improvers Ashtanga Vinyasa on Saturday morning at The Honor Oak Wellness Rooms.

Tanya will be teaching a workshop on 19th of August. This workshop is suitable for students with an existing yoga practice (however new) who wish to explore the Ashtanga method.

Rescources

http://www.ashtangadispatch.com/a-practice-that-counts/

http://grimmly2007.blogspot.co.uk/2014/02/one-approach-to-learning-ashtanga.html

Jois, K,P, (2002), Yoga Mala, St Martin's Press, New York

Stephens, M; (2010); Teaching of Yoga, Essential Yoga and Techniques, North Atlantic Books, Berkley, California.

Flynn, Kimberly. 2003. FAQ, http://www.ashtangayogashala.com.

According to the ancient wisdom of Ayurveda, women who have just given birth are supposed to stay in bed, be waited on hand and foot and given lots of massages.   They are also supposed to eat lots of hot soups and stews because they are nutrient dense and easy to digest.

Hand on heart, I don’t know of a single new mother who had that kind of care nor looked after herself the way we might care for our health when we were pregnant. We just grab whatever we can in order to stay upright while we feed our baby and stumble through the day and night.  We agonise over decisions during pregnancy, but very little thought is spent on the months following birth.

Pregnancy is incredibly nutrient demanding and if women go into pregnancy already nutrient deficient that is eventually going to lead to various health issues that could have been avoided.

However, once we get through pregnancy and birth most women stop caring for themselves and the focus is on the baby and getting back to ‘normality’ again.  Post-natal nutrition and health is not talked about much.  But this is where extra care needs to be taken since recovery is of the utmost importance for the future health of a woman, especially if having more children is planned.  

So many health issues are directly linked to pregnancy and birth, not only the typical ‘baby weight’ being hard to shake.

The most common nutritional deficiency in women before conception is zinc and magnesium.  Low zinc cause depression and other mental illnesses.  In addition, years of hormonal contraceptive use before pregnancy increase mineral deficiencies which must be contributing to the extremely high incidence of women suffering from post-depression – typically affecting between 8-15%.   Animals eat their placenta, women do not, ‘therefore this excellent source of zinc, copper, iron and essential fatty acids is not utilized for lactation when the need for a high zinc intake…is the greatest’. (1). Not only linked to depression and low moods, deficiency in zinc and magnesium can also cause unexplained infertility and recurrent miscarriages.

Loss of bone mass is also common unless the woman has excellent stores of calcium before conception. This also includes the health of the teeth. Pregnancy and subsequent breast feeding put huge demands on a woman’s calcium stores.  It is very common to report cavities and other health problems in the years following the birth of a child. (2)

Less known but not at all uncommon is the frequency of post-partum thyroiditis – the development of hypothyroidism following pregnancy and birth.  For most women who develop postpartum thyroiditis, thyroid function returns to normal within 12 to 18 months of the start of symptoms. However, some women who experience postpartum thyroiditis develop permanent complications if they don’t get adequate nutrients, have an underlying immune condition and if they carry on being stressed and sleep deprived.  (3)

The thyroid, a butterfly gland that sits low on the front of the neck, regulates our metabolic rate and is associated to changes in body weight and energy levels.

Hands up who felt exhausted and struggled to lose weight post pregnancy?

Nourishing yourself post pregnancy with the right foods and drinks will make the recovery process easier and put you on the right path to being a strong parent right away. The first six months of post pregnancy is not called the Fourth Trimester for nothing as it’s so closely linked to birth.

Come along on the 29th to learn about how to re-build your energy, enrich your breastmilk, balance your hormones and moods and support your digestive tract.   

We will talk about how to stock your pantry with nutrient dense foods, how to prepare simple meals and what spices and herbs post pregnancy women should not do without.  There will also be a chance to do some tasting and you will come away with a recipe list of easy snacks and meals.

NURTURE YOUR BODY 

SATURDAY 28TH JULY
1.30pm

With Elisabeth Carlsson; Nutritional Therapist & Wellness Author

(1) Operative delivery and postnatal depression: a cohort study BMJ, (Published 14 April 2005) Ellen C G Grant

(2) Calcium Metabolism during Pregnancy and Lactation
Christopher S Kovacs, MD

Faculty of Medicine – Endocrinology, Health Sciences Centre, Memorial University of Newfoundland, 300 Prince Philip Drive, St. John’s, Newfoundland, A1B 3V6, Canada. Last Update: March 10, 2015.

(3) Postpartum Thyroiditis: Not Just a Worn Out Mom
Katherine Pereira; Ann J. Journal for Nurse Practitioners. 2008;4(3):175-182.

Ahead of our Yoga & Floristry Workshop on the 22nd, we spoke to King-Wey Hii of Alright Petal Flowers about her love of flowers and why she feels they are such a powerful tool for wellness...

WHAT DO YOU LOVE MOST ABOUT FLOWER ARRANGING?

From a personal point of view, I have always found solace in flowers. They have always had the ability to make me cheerful and to forget about those silly things in life we all stress over day to day.

Working with a product that is at the same time so magnificent and completely natural really grounds me. I don’t believe I can make anything more beautiful than nature, but I thoroughly enjoy the challenge of arranging flowers and foliage in a way that makes them sing, and that shows off their ‘personalities’ in their best light.

At the risk of sounding cheesy, I believe that the fleeting beauty of flowers serves to remind us to make the most of the moment we are in and to truly appreciate it.

WHAT IS YOUR FAVOURITE FLOWER AND WHY?

How to choose?! I can be quite fickle in nature, so the fact that flowers change so quickly with the seasons is perfect for me! In winter, I won’t be able to get enough of Hellebore's and in Spring I’ll be totally in love with Ranunculus. As we move into Summer, in May I will be obsessed with Poppies, but by the time July comes, it’ll be all about the Cosmos. Autumn is probably my favourite of the seasons, but I’ll be more focused on the beauty of the turning leaves of Oak and Japanese Maple. And all this can very much change with each year!

If I had to choose, I’d probably pick the Dahlia,

an amazing Autumn flower that comes in lots of different colours and varieties. Their intricate, geometric form blows my mind every time.

I mean look at them!

WHY DID YOU DECIDE TO SHARE THIS SKILL WITH OTHERS?

For me, being a florist is all about evoking the emotion behind the flowers, allowing them to connect with people in a meaningful way. I enjoy letting the flowers speak to the personalities of the recipient, whether that be for a bride, new parents, or even for a brand or a party to celebrate a particular special event.

I feel lucky to have found something which I so fervently care about, and which brings me fulfilment at the same time. Seeing the genuine happiness that flowers bring to people is beyond rewarding. Not only to my clients and lovely brides, but just seeing people’s faces light up along the street as I’m carrying a crate full of flowers to or from my car reminds me every time why I do what I do.

DO YOU SEE A CHANGE IN PEOPLE WHEN THEY ARE ARRANGING FLOWERS?

Absolutely! Every time I teach a workshop, without fail, someone will tell me how therapeutic they found the process, how they managed to focus their thoughts only on the task at hand and shut off everything else. I love hearing this, as it is the exact reason why I fell in love with flower arranging. I am a great believer in art therapy, and how engaging in creative activity, or in fact engaging in any new activity outside of your everyday routine, can really serve to empower us.

At the same time, a lot of us tend to tell ourselves and others things like “I’m just not a very creative person”. The truth is that we are all naturally creative, but it seems the older we get, the more we tend to opt out of being creative. We develop a fear of not wanting to do things we think we may not be good at. However, anyone can arrange flowers, I don’t believe there is a right or wrong way, and no matter what your style is, any floral creation has the ability to bring joy to someone else. This is why I think the practice can help to boost self-confidence and increase overall levels of happiness. I just love seeing how chuffed people are with themselves when they have made their own floral masterpiece. Their smiles make my day!

WHAT DO YOU THINK IT IS THAT PEOPLE RELATE TO?

Above and beyond all the benefits already mentioned, I think we all have an innate desire to connect with nature. Especially today in our busy urban lives, full of distraction and worries, there is a part in each of us that yearns for simpler times. Working with flowers, whether you’re doing it for a living or in a two hour workshop, makes us stop to smell the roses as it were! Just being close to such beautiful things that have come from nature speaks to all of us. Who doesn’t like flowers?! Flower arranging requires that we use our bare hands (I never wear gloves, and my chapped fingers will be testament to that!) to handle the flowers and foliage, to really look at and examine their colour, form, shape and texture in order to decide where in your arrangement to place them. This instinctively forces us not only to do what we do with great intention, but also to notice the detail and the unique character of each flower or plant that we may not have seen before.

WHY DO YOU THINK A FLOWER’S FRAGRANCE IS SO IMPORTANT?

Smell plays a large part in the overall sensory experience of flowers, and is another way in which they connect with people. Even though we as humans may react more quickly to visual cues, it is often said that smell and taste have more longevity when it comes to memory. It is always one of the first things people do when they come into contact with flowers - they’ll give them a sniff!

The sad thing is, because many of the flowers we get today are imported from flower farms built to grow flowers in huge numbers, many flower farmers sacrifice the scent of the flowers in order to grow at a faster rate. The result being beautiful flowers that are hardy enough to travel, but they have little character when it comes to their shape and they are often scentless.

Because of this, more and more I try to use seasonal British grown flowers. I love seeing local flower farmers’ passion for their work - and it is no easy task with our temperamental British weather! I personally feel that British flowers are far more interesting, and they almost always smell divine. In addition to this, I like to use aromatic herbs such as mint, rosemary and sage in my designs. Although British flowers and foliage may be less consistent and harder to source, my brides always remember and comment on the perfume of their English garden roses, and the fragrance of the home-grown herbs in their bridal bouquet. I think the scent memory this evokes for them on the morning of their wedding day is totally worth it!

HALF OF THE WORKSHOP IS YOGA, WHY DO YOU THINK THEY GO TOGETHER SO WELL?

I think what I’ve mentioned about groundedness, intentionality and self-empowerment really resonate with the values that I glean from yoga. From a personal point of view, this all goes hand in hand with the mission to lead a more mindful life, to focus on what makes us happy and brings us peace. I couldn’t think of a better prequel - coming out of savasana feeling relaxed, focused and accomplished, ready to exercise your creativity!

KING-WEY HII
E | king-wey@alrightpetalflowers.com 
W| www.alrightpetalflowers.com 

FLORISTRY & YOGA | SATURDAY 22ND JULY AT 1.30PM
FIND OUT MORE ABOUT OUR WORKSHOP HERE
OR

By Yoga Teacher Fern Ross

Road, hybrid, single speed (really, with South London’s infamous hills?), Boris… whatever your ride of choice, whether you compete or commute, there is no denying that cycling is one of the best modes of transport around. It certainly beats cramming yourself into someone’s armpit on a hot, sweaty Tube.

First things first, if you’re cycling around London and beyond on a regular basis then kudos to you: you’re doing your bit for both your health and the planet, and that is to be commended. But cycling miles each week can take its toll on the body. After all, how often do you stretch out those weary miles after each ride? More often than not, the chances are you race across town, arrive at your destination, maybe fit in a quick change if you’re lucky, and get to work. Repeat on way back (swapping work for sofa).

Stretching is, let’s face it, a bit of a pain: one more thing to tick off the never ending to-do list. But, and this is a BIG BUT: your muscles are only as strong as they are flexible. And tight, tense muscles are more prone to injury. Here are three reasons why every cyclist should do (or at least try, please!) yoga:

1. IT BOOSTS STRENGTH
   Cycling predominantly utilises the quads, hip flexors and core to propel you forwards, but these primary muscles will only ever be as strong as your body as a whole. Moreover, cycling can often lead to bilateral imbalances in the body (from say, always looking over one shoulder or always pushing off from stationary on one leg). Standing postures such as warrior pose, balance poses like warrior 3, and core work such as navasana (boat pose), all increase strength, functional movement and alignment, as well as re-balance balance the body. Rather than focusing on strengthening body parts in isolation, yoga encourages you to move the body as a whole, strengthening secondary ‘assistant’ muscles such as the hip stabilisers while doing so. Focusing on integrated, conscious movement on the mat translates into increased performance on your bike, because your foundations will, quite literally, be more stable.
    

2. IT INCREASES FLEXIBILITY
   A muscle is only as strong as it is flexible. Overworked, tight and tired muscles can become dry and fibrous, so stretching is vital for a healthy, balanced body. Yoga is brilliant for opening up the parts of the body than can get tight and tense when cycling. When on a bike, the body is in a state of flexion for a prolonged period of time, which can lead to tightness in the shoulders, hip flexors and lower back. Simple stretches such as cobra, child’s pose and low lunge, are all wonderful ways to relieve tension that can build up in these areas, reducing your risk of injury and speeding up recovering time. Regular stretching also increases your range of motion, therefore boosting the ‘push/pull’ strength that you need for cycling and making you stronger as a result.
    

3. IT FOCUSES YOUR MIND
   How often are you aware of your breath when cycling, if ever? The chances are you’re more aware of the traffic fumes than the quality and depth of your breath. By breathing more efficiently, you pump more oxygen to your muscles and stimulate the parasympathetic nervous system, meaning your ride will feel more effortless. Breathing properly also improves mental focus and concentration, useful for both navigating the mean streets of London and competitions alike.

3 POSES EVERY CYCLIST SHOULD TRY
 

• LOW LUNGE

A wonderful stretch for hip flexors and quads. Come onto all fours, then step the right foot next to the right thumb (shuffle it forward if it doesn’t quite get there). Lower the left knee down, then reach both arms towards the sky. Sink the weight into the right knee, but keep drawing the navel towards the spine and lift up through the pelvic floor to protect the lower back and keep the pelvis neutral. Hold for 5-10 breaths, then switch sides. If you experience knee pain, pad the lowered knee with a towel or cushion.

• COBRA

A delicious way to ease out the spine and counteract all that forward flexion. Start by lying flat on your belly, legs hip-width apart. Bring the hands underneath the shoulders, and press the tops of the feet into the mat. Press the little toes towards the mat to broaden across the lower back, press the pubic bone into the mat and draw the navel towards the spine, then begin to press into the hands and lengthen the chest forwards and up, drawing the shoulders down and away from the ears as your lift. Keep the gaze at the floor in front of you to avoid tension and compression in the back of the neck. Only lift the chest off the floor as high as is comfortable for the lower back - extension is the important action here.

• THREAD THE NEEDLE

The best stretch for opening up tight hips and glutes. Optional hamstring and calf stretch if you can face it! Begin by lying flat on your back, both feet on the floor, knees bend at about 90 degrees. Cross the right shin across the left thigh, so the right ankle is placed just below the left knee. If you want to take the stretch a bit deeper, draw the left thigh towards you with both hands. Hold for 5-10 breaths, then switch sides. If you want to add in a hamstring and calf stretch, bring the left foot back to the floor (knee bent), and raise the right leg towards the ceiling, pressing through the heel. You can either hold onto the back of the right thigh or calf, or use a towel or belt around the ball of the foot. Hold for 5-10 breaths here before switching to the left side. Enjoy!

Yoga for Cyclists with Fern Ross

Click to book your space in Ferns two hour Workshop, at 1.30pm on Saturday 1 July

...Or is your lower back aching? This could be down to a poor posture. Elina Karimaa - our STOTT Pilates teacher explains...

Posture can be described as the composite of the positions of all the joints of the body at any given moment. It can also be looked at in terms or muscle balance. In an ideal standing posture all the body's joints are in their neutral alignment and the muscles in their optimal length. There is minimal amount of stress and strain on the bones, joints, ligaments and muscles and minimal expenditure of energy.[1] The body is ready to move efficiently and with ease.

However, in reality, it is very hard – if not impossible – to find someone with a perfect posture.

Daily activities shape our posture
 

The possible causes of poor body alignment can be roughly divided into the following groups:

• Hereditary
• Injuries or illness
• Lifestyle

The first two, unfortunately, cannot be changed but we can all strive for a healthier lifestyle. The best posture is seen in healthy young children. Their bodies still work as they are designed to: effortlessly, efficiently and without discomfort. As we grow older our lives become more sedentary. We stop using our bodies to their full capacity and with time we lose the ability to do so.

As adults we tend to repeat the same actions day after day. Many of us sit for long hours, and sometimes it's our hobbies, like playing a sport or an instrument, that require repetitive movements. Then there are the little things we rarely pay attention to. We might, for example, stand on one leg more than the other or always cross our legs the same way when sitting. All these daily movements and positions, repeated over and over again, will leave their mark. When positions are held for long periods the muscles adapt by shortening and tightening or by lengthening and weakening. This creates postural misalignment's and poor movement patterns that cause strain on the body and can lead to injuries and pain [1,2].

Posture can significantly impact our physical well-being, but did you know that it can affect our emotions too? When feeling depressed we tend to slouch with rounded shoulders. Our mind influences our body, but some research suggests that there is also a reverse connection [4,5,6]. By assuming a tall pose with open chest we may be able to change our emotions and feel more confident and energetic.

What can you do?

You might have found out that you have a poor posture but don't worry, it's not game over yet. Try following these guidelines to improve your posture and your well-being:

Perform your daily tasks in the best possible alignment

• Carry a rucksack instead of a heavy shoulder bag
• Set up your desk ergonomically and use a standing desk when possible
• Avoid asymmetrical positions such as sitting with your legs crossed or carrying your toddler on one hip
• Avoid wearing high heels every day
• Try lifting your smartphone to eye level instead of looking down at it
   

Keep moving

Exercise is known to have numerous positive health effects ranging from reduced risk of heart disease to improved quality of sleep [7], and it can also tackle postural problems. It is best to make exercise part of your daily routine. If you're not sure how to get started have a look at these great tips from the NHS.

Any exercise is better than none, but Pilates can be especially helpful for tackling postural problems. The exercises help to re-balance the body's musculature by strengthening the weak muscles and lengthening the tight ones. Pilates builds body awareness and it specifically targets the deep stabilising muscles that are essential for maintaining good alignment.
 

Manual therapy

Massage, chiropractics or other manual therapy can offer valuable help by releasing tensions and realigning the body.This can be especially effective when combined with corrective exercise.

Remember that preventing problems is always easier than fixing them. The sooner you start thinking of your posture the better your chances of living a healthy, pain free life.

Would you like to know more about your posture and how to improve it?

Join Elina at our Posture & Alignment Workshop Using The STOTT Pilates Method on Saturday 27th May.

In this workshop we will look at:
• common postural problems and their causes
• why good body alignment is essential for our health and wellbeing
• basics of postural analysis; start recognising ideal and faulty alignment in yourself and others
• exercises and techniques that build body awareness and help to bring our bodies back to good alignment

Suitable for all ages and levels of experience
£30

Resources:

1. Muscles, testing and function, 4th edition, by Florence Peterson Kendall
2. The Official Body Control Pilates Manual, 2001, by Lynne Robinson, Helge Fisher, Gordon Thomson and Jacqueline Knox
3. http://www.alliedacademies.org/articles/the-relationship-between-postural-deviations-and-body-mass-index-amonguniversity-students.pdf
4. http://www.psy.ohio-state.edu/petty/documents/2009EJSPBrinolPettyWagner.pdf 
5. https://www.ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are
6. https://www.ncbi.nlm.nih.gov/pubmed/25222091
7. http://www.nhs.uk/Livewell/fitness/Pages/whybeactive.aspx
8. http://www.nhs.uk/Livewell/fitness/Pages/Activelifestyle.aspx

According to Craig CL (Sports Exercise, 2009), Compared with our parents or grandparents, we are spending increasing amounts of time in environments that not only limit physical activity but require prolonged sitting at work, at home, and in our cars. Muscle injuries are more common now than they were 50 years ago. This is not because we're exercising harder. It's because we are more sedentary. What's worse, as we age our joints tend to tighten, making range of motion and flexibility even more restricted. You do not have to be an athlete to realise that being flexible is a necessary part of life. One of the major contributing factors resulting in the cause of acute or chronic injuries is the lack of flexibility within muscles, tendons and ligaments. As muscle, ligaments and tendons surrounds each joint, not only for purpose of your functional movements, but for protection of the joint itself. In other words, in order to maintain the full functioning of each joint being used, the supporting tissues need to be stretched at there optimal level so that full range of movement (ROM) is being achieved.

Complications

Let's take a look at an example. The gluteus (buttocks) are part of a chain muscles in the back of your body that help with posture strength, daily activities and injury prevention. On a daily basis the gluteus are responsible to push you out of your chair. As a person sits for extended periods of time, whether it is due to their job, or day to day requirements such as driving, the hip flexors (front of hip), and gluteus can become tight and weak. This results in other muscles compensating such as the lumbar spine extensors and the hamstrings. As a result, this compensating pattern occurs during everyday activities or in exercise training because the gluteus are not stretching to the optimal length. So the muscles in the lower back and hamstring try do to the job of the gluteus. 

The gluteus should be activating before the hamstrings and lumbar spine extensors, the inability to activate the gluteus in a normal pattern can lead to chronic lower back pain. Although you may incorporate a variation of stretches to help aid flexibility, many do not find the time to do so before/after activity, the stretch is not held for the required time, or the area that is under tension is not targeted properly. During a Deep Tissue Massage, a technique that is commonly used is Soft Tissue Release (STR). This technique targets each area of the body that is restricted due to tension, which enables a stretch to be applied specifically to the targeted area, allowing greater depth in pressure to be applied. According to Johnson J (Soft Tissue Release, 2009) Stretching is often used for easing the pain of muscle tension and realigning the body so that it functions in a more optimal way. However, unlike generalised stretching, soft tissue release targets specific areas of tension within the targeted area. It is also useful for targeting muscles that are difficult to stretch actively and for isolating a muscle within a group of muscles that would normally stretch together, e.g. the quadriceps.

Benefits

A Deep Tissue Massage increases flexibility in tight muscles by breaking down adhesion's. Adhesion's cause knots and restrict flexibility. A Deep Tissue Massage will then increase the temperature of the tight muscle and realign the muscle fibers. Once muscle fibers are realigned, movement is restored and flexibility is increased, keeping your joints more fluid and making them less injury prone. As flexibility is needed to maintain the strength in muscles, ligaments and tendons, any inhibition of these tissues stretching to the optimal length, will cause muscle weakness. Bieman, W (Sports Medicine, 2005) states that flexibility of the back and lower extremities increased significantly post massage.

Find out when Aquino is available at The Honor Oak Wellness rooms, or book an Appointment for Deep Tissue, Remedial or Sports Massage below:

References

http://www.yogajournal.com/article/health/count-yoga-38-ways-yoga-keeps-fit/
http://www.sportstherapyuk.com/images/docs/journal1-801.pdf
Bierman, W (Sports Medicine, 2005)
Johnson, J (Journal of Sport and Exercise, 2009)
Craig, CL (Sport and Exercise Medicine, 2007)

Hayley Cotter explains why it's beneficial to balance your Gym routine with some stretching, and even - dare we say it - Yoga!

Regularly attending the gym, cardio, weight training and running can be excellent workouts as well as a great stress-release from the demands of London life. Repetitive working of the same muscle groups can lead to a noticeable tightness in the body, affecting posture, range of movement and placing a huge amount of strain on joints leading to injury (http://lifehacker.com/the-most-common-exercise-injuries-and-how-you-can-avoi-1659615551). This, combined with the fact that most of us spend hours hunched over desks at work, can lead to long-term negative health issues.

Yoga and its range of benefits is the perfect tonic. It works the entire body, safely strengthening and lengthening the muscles, removing pressure from joints, improving posture and opening up the body. This can actually enhance performance at the gym and make the body less prone to injury, whilst also taking care of your general well-being.  John Capouya, in his book, ‘Real Men do Yoga’ states that 

‘yoga is a tensile strength, born of holding sustained poses and using your own body weight as dynamic, living resistance…while weight-lifting builds bulk, it also shortens and tightens muscles. Yoga lengthens them, generating strength throughout the entire range of motion.’ 

The book highlights that many professional athletes practice yoga as part of their training to give them complete balance. 

If you decide to join the workshop on the 29th of April it will begin with basic breath awareness, using techniques to send much-needed oxygen and blood to tight muscles to loosen them up and release pressure.

A tailored sequence of postures will be explored, working on specific muscle groups which typically become stiff after strength and cardio training, using the breath to allow freedom in movement. These include the hamstrings (standing and seated forward bends), quads (squat and lunge variations as well as balancing poses), chest (simple backbends) and shoulders (twists and side stretches). 

The focus is on building flexibility and stability, encouraging balanced strength in the body.

The workshop will round off with some simple restorative poses using bolsters and blocks and a guided meditation, all of which can be practiced at home with cushions and blankets, after or between workouts.  During this rest period the muscles have time to heal and repair, making the body stronger in preparation for your next workout. Without proper rest and restoration, muscle growth and recovery slows down and the central nervous system stops recharging so you may feel tired and weak during training (www.mensfitness.com/life/entertainment/9-things-every-athlete-needs-to-know-about/).

High intensity workouts late into the evening (often being the only available time to schedule in exercise) and high levels of Adrenalin rushing through the body, can lead to insomnia or disturbed sleep patterns. The mind will relax, release and really let go aiding better sleep patterns.  According to a study presented at the Associated Sleep Societies’ annual meeting, people who practiced yoga and meditation were more likely to get the recommended seven to eight hours of sleep (www.yogajournal.com/poses/yoga-by-benefit/insomnia/cant-sleep-try-yoga/)

Learn more about the benefits of yoga to complement your workouts, improve agility and boost physical and mental well-being by joining Hayley at 13.30 on Saturday the 29th of April for this two hour workshop.

No Previous experience of Yoga necessary
£25

Our Western Herbal Medicine practitioner Marion shares her knowledge with us and offers a few tips on how to manage stress naturally...

The word stress is these days used in many contexts and there are several ways to define stress. A very simplified definition is this: “Stress is the response of the body to any demand.” This suggests correctly, that a certain amount of stress is a good thing and in fact it is healthy to have some amount of stress in our lives. However, more and more in these times of fast living and constant availability, the ‘stress bucket’ fills up too quickly and overflows, meaning we find it hard to cope. Whether it is a stressful job, money worries, social anxieties, family issues, the list is endless… And because we are so busy we forget to take care of ourselves until stress starts to affect our physical and mental health.

The effects of stress on the body can take many forms. The immediate stress response is controlled by the adrenal gland’s central medulla and involves increased nervous system activity and the release of different chemicals and hormones in the body. More general, stress has an effect on mental health as well as the immune system, digestive system, nervous system, skin, muscle aches and pains, and it can contribute to inflammation in the body.
 

How can Herbal Medicine help?

Most people will have heard of Chamomile which is probably the most widely used relaxing herb in the Western world and is safe to use for all types of anxiety and stress-related disorders. It is a particularly useful herbs for anxiety that is accompanied with digestive problems. Chamomile makes a wonderful late night tea to prepare for a restful sleep and is very safe to use even for anxious children or teething infants. But this is only one of many herbs we can choose from...

My patients come to see me for a variety of health issues but in many cases we also end up assessing the person’s stress factors and stress management. This is vital in any healing process, because the more energy the body uses on dealing with stress, the less there is for the recovery from other conditions. Stress management usually includes the prescription of herbs as well as some lifestyle and dietary advice, relaxation techniques and possibly other therapies. Herbal Medicine can play a fundamental role in any stress management programme. Herbs will be targeted specifically at each person’s needs, depending on what effect stress is having on them and what other conditions they present with. It also depends whether the person is experiencing daily mild stress, long-term mild stress, long-term severe stress etc.

The herbs used for managing stress can be divided into two categories:

• Adaptogens
  The treatment aims with this group of herbs is to reduce the severity of stress reactions in the body, to help prevent a state of exhaustion, to provide a certain level of protection against the effects of long-term stress. Examples of adaptogenic herbs are Siberian ginseng, Korean ginseng, Ashwaganda and Schizandra.

• Relaxing Nerviness
  The treatment aims with these herbs is to calm the body by relaxing the nervous system. This is particularly useful for people with sleeping problems, indigestion and anxiety as a result of ongoing stress. Examples of relaxing nerviness include Chamomile, Lemon balm, Valerian, Lavender, Linden and Skullcap.

This is only a brief overview but I hope this gives an idea of how useful herbs can be; If you would like a personalised herbal prescription to help you manage stress it's best to book a full consultation. The initial consultation takes approximately 60 minutes and includes a detailed medical history as well as lifestyle and general well-being questions. From this an individual treatment plan and herbal prescription can then be formulated.

References

Kerry Bone, Simon Mills: Principles and Practice of Phytotherapy, 2nd ed, 2013
David Hoffmann: Medical Herbalism, 2003
Michael Thomsen, Hanni Genat: Phytotherapy desk reference, 2009
www.nhs.uk/oneyou/stress

Marion is offering 10% OFF any Initial Consultations made in April

Marion is available on Monday and Thursday mornings, and offers bi-weekly appointments on Tuesdays.

To find out more or book in for an appointment with Marion please use the button below and use the code Stress10 in the Notes of your booking to RECEIVE 10% off 

Let us introduce you to The Mindful Movement Project; beginning at The Honor Oak Wellness Rooms in April as a monthly charity yoga class to raise awareness of mental health and raise funds for its treatment and research.

We asked Fern Ross, founder of The Mindful Movement Project to tell us a little more about it:

What is it?

A way to raise awareness of mental health conditions and raise funds for their treatment and research. Classes will take place on the first Sunday of each month at The Honor Oak Wellness Rooms and will feature guest teachers each week who will guide you through a nourishing Flow & Restore yoga class to help you unwind and reset for the week ahead. All proceeds will go to local charities working with those suffering from mental health conditions. This is karma yoga in action.

Why?

Two reasons, really. Firstly, mental health problems - specifically anxiety and depression - are something I know all too well. I have suffered from both since my teens (triggered by bullying at school), and yoga - coupled with cognitive behaviour therapy - has been instrumental in my recovery. It awakened a sense of purpose and self-actualisation that last year led me to leave behind a 12-year career in journalism and pursue teaching yoga full time.

Which leads me to my second point: surveys of yoga participants consistently reveal that seeking relief from stress, anxiety and depression are among the main reasons most of us decide to try a yoga class. A 2016 study by Yoga Journal and Yoga Alliance found that people who do yoga are 20% more likely to have a positive image of their own physical and mental health, including a stronger sense of mental clarity. And those who initially try yoga for fitness reasons often find their reasons for practising change as their practice deepens: they commit to the path for reasons such as a sense of community, purpose and self-discovery. The same study found that yoga practitioners are more likely to devote time to others too: 50% reported doing charitable work in their local community.

So what better reason to combine yoga and community work than through karma yoga: yoga of action, yoga of selflessness. All the proceeds from these monthly classes will go to a local charity that works with people suffering from mental health conditions and trauma, supporting those in our community who need it the most.
 

When?

Flow & Restore will happen at 6pm on the first Sunday of every month, commencing 2 April, in the loft studio at The Honor Oak Wellness Rooms.

Cost?

£12 for a 75minute class. All proceeds go to charity.
 

Written by Elisabeth Carlsson

It’s that time of year when everyone you know is sick, has a poorly child or knows someone who has succumbed to the dreaded flu. It’s no wonder then that we would all rather stay at home until the weather properly warms up and the spring birds return. It feels as if all we can do is cross our fingers that we will dodge the worst of the season’s bugs, especially for our children that seem to be absolute germ sponges.

Here are my top tips on how you can boost your immune system, so next time you hear that half your child’s class is off sick you know you can take on any germs that come your way!

1. Ditch the boxed breakfast cereal and any packaged processed snacks. They add nothing in terms of nutrients, but plenty of added sugar and empty calories. All cold cereals contain sugar but children’s cereal in particular contain about 40% more sugar per serving than adult cereals.  Make sure your child gets adequate protein (chicken, beans, lamb, fish) and fats (butter, coconut oil, avocado) at every meal.  Add nuts and seeds for zinc and increase fresh fruit and vegetables for extra Vitamin-C. Did you know that a red pepper has 3 times more Vitamin C than an orange? Your little one doesn’t have much of an appetite? See smoothie recipe below. 
    
2. Chicken soup – studies have shown that a chicken soup can be more effective than any over the counter remedies for colds and flu.  It also helps with respiratory issues by improving the functionality of the protective cilia which is the tiny hair like projections in the nose that prevents contagions from entering the body.[1]
   Having a few bowlfuls of this will help your body’s defences.  However, if your child doesn’t like some of the ingredients, cook the soup with the vegetables (releasing all those beneficial nutrients into the broth) and then remove before serving.  It’s the broth itself that gives the immune boosting hug your body needs. Cook organic chicken together with things like onions, garlic, sweet potatoes, carrots, celery and ginger.  It’s important to cook with chicken on the bone as it’s the bones that contain most of the beneficial nutrients, amino acids and minerals.  Add sweetcorn and parsley at the end.  If you are vegetarian try making a vegetable broth and be sure to include potato peels, celery and onions.
    
3. Eat some good bacteria. Lowered immune function is often a sign that the balance of bacteria is off in our digestive tract.  Get lots of probiotic foods in them like natural yogurt, kefir - both milk and water, or kombucha. Also, increase pre-biotic foods as they’re the fuel for the good bacteria, so include foods like onions and garlic (add the garlic right at the end of cooking) apples, oats and ripe bananas. 
    
4. Supplements. Supporting immune function through food is preferable but in the wintertime, supplements can help to cover the gaps. I recommend a probiotic for kids (Optibac does a good one) and Pukka Elderberry syrup - with added Manuka Honey - is great for colds too.
    
5. What do you do if you or your child comes home with the sniffles? A warm bath with Epsom salts, early to bed and keep the window open for lots of fresh air to circulate.

Immune boosting smoothie for when your kids don’t want to eat.

Makes two portions.

½ cup of plain yogurt
½ cup of unsweetened almond milk
1 small oranges. If they are organic and you have a powerful blender add some of the peel too.
1 cup of spinach
1 kiwi
2 tbs of raw honey (leave out for little ones under 1)
2 dates

If your child has an upset tummy exchange the kiwi and orange for 1 cup of frozen berries.

If your kids are constantly getting bugs and are run down or you have any other concerns come in for chat with Elisabeth and get some sound and solid advice. Nutritional Therapy appointments are available on Wednesday, Friday and Saturday at The Wellness Rooms.

[1] Chicken Soup for Allergies and Asthma, ,  Dr. Murray Grossman, 2003, Coping with Allergies and Asthma

Fern Ross offers you some relief from desk-based life.

Office life: it’s more dangerous than you think. As you frantically hammer away at your keyboard, trying your best to meeting looming deadlines, you’re putting your health at risk from all kinds of ailments.

Repetitive stress injury (RSI), carpal tunnel syndrome, hunched shoulders, sore necks, lower back pain… the list is endless. What’s more, a recent study by Loughborough University found that those who sit at a desk for six hours or more each day are putting themselves at greater risk of heart disease, strokes and diabetes.

While packing in the day job is not a realistic alternative for most of us, yoga and its myriad benefits are. From seated twists and "cat/cows" to release tension in the spine, to simple breath techniques to regain control over stressful situations, here are 3 simple exercises you can do at your desk throughout the day.

1: Basic Breath Awareness

Whenever you feel like your workload is getting too much for you, this gentle diaphragmatic breath will quiet and calm the nervous system. Sitting tall, bring one palm to your belly, close your eyes, and notice the quality of your breath: is it tense, shallow, uneven? Gradually begin to lengthen each exhale and make your breathing as relaxed as possible, and bring your awareness back to your belly, noticing it expand as you inhale, and contract as you exhale. Continue for up to 12 breaths.

2: Reverse Prayer

Sit on the edge of your chair and bring your arms into prayer position behind you (if this isn’t possible, simply hold onto opposite elbows). Sit tall, and draw the shoulders down and away from the ears. As you do so, draw the elbows further away from you to increase the opening in the chest. Hold for 5-10 breaths, then release the wrists and give them a good shake. Repeat regularly throughout the day.

3: Eagle Arms

A brilliant seated shoulder opener, extend both arms out in front of you, cross the right arm under the left and bring the forearms to touch. If possible, clasp the hands. Draw the elbows away from you and up, and at the same time draw the shoulders down and away from the ears. This movement is incredibly subtle but a great way to release tightness in the upper back. Hold for 5-10 breaths, and then repeat on the left side.

Learn more about the simple yoga poses you can do at your desk, and how to take yoga off the mat and bring this incredible practice into your daily life by joining Fern on Saturday 25 February for her Yoga For 9-5’ers Workshop.