Samantha blogs at Refloblog and runs the Reflotherapies website. So here are her hints and tips for deskbound feet!

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Are you slumping over your desk again? Yes you! Are your feet hot and irritable, encased in office wear all day ? If you have tenderness in specific parts of your feet,they might be trying to tell you something. Reflexology works on the idea that your feet are a reflection of your body and all its’ organs so if you have tender toes for example it could be that you are just starting a cold;If you have a headache quite often your big toes will be very tender-see below for an easy way to shake off that fuzzy head !

Have a look at the following foot reflexology excercises and give your feet a bit of TLC next time you have a break. Note – please warn your nearest colleagues before you unleash your feet in a crowded office!

toe squeezing!
A much neglected pastime in my opinion – get your toes one at a time,starting with the big toe,and give it a good squeeze all around the fleshy underside,and a pull and a wiggle.The toes all relate to the head and brain and you will probably find if you have a cold your toes will be VERY tender.If you have a headache your big toe might be sore along the inside-give it a good rub and feel yourself relaxing instantly. If you feel a bit embarrassed about exposing your feet, keep your socks on and push your toes into the floor, bending them forwards and back gently as you sit in your chair.

lung relaxer and cough remedy
Do this excercise if you have a persistent cough – make a fist and push it into the top third of your foot underneath( under your toes from the ball of the foot across). Push this part of the foot whilst gripping it with the other hand and let your toes curl around your fist – this will stretch the top of the foot and stimulate the circulation. Now run your fingers down the outside of your big toe to the dip between the toe and the ball of your foot – If you have a cough you should find lots of lumps under the skin here – give them a good rub and a push and this will help to shift your cough.

constipation remedy
This is easily done on the hands – it is amazing how reflexology can help if you have constipation or a tummy upset. Get a pen or pencil and hold it horizontally between you palms, then roll it between the fleshy pads under the thumbs. This again might be ‘lumpy’ especially the left thumb pad if you are constipated.

Feeling hormonal?
Ladies , if your hormones are getting the better of you there are two things you can do to your feet to help balance the hormones and stop you having the urge to stab your neighbour with a stapler or eat excessive amounts of chocolate: a, massage all around your heels and under the ankles – these areas all relate to the reproductive organs and hold a huge amount of tension at certain times of the month.

For more hints and tips please email Samantha on sam@reflotherapies.co.uk.
Give your feet a bit of T.L.C. and you will feel better all over!

A few things to get on with today so let’s get straight to it.

The Gaiam Yoga Club (Week Two)

(Week One)

This week we have been concentrating on sun salutations.  I’m not the biggest fan of traditional sun salutations (I do them like this).  I’ve never been convinced that the chaturanga/upward dog transition works for everyone, I think sometimes it can put so much strain on the shoulders, more than it’s worth and I am also constantly boggled by how early in a person’s yoga journey we introduce this tranistion.

That said, Rodney Yee and Colleen Saidman once again introduce the sun salutation step by step, concentrate on several modifications, explain the anatomical make up of the poses and emphasise that you don’t have to do the full sequence until you’re ready.  And you know what?  I did the best chaturanga/upward dog transition of my career by taking it slowly!

The Gaiam Yoga Club is currently running two memberships – US$25 per month or US$65 per quarter (which saves you US$10).  Both packages include a 10 day free trial period.

And now on to a fabulous guest post from La Gitane.

Supta Padangusthasana: La Gitane’s One-pose wonder

[Supta = reclining Pada = Foot  Angustha = Big Toe Asana = Posture]

Many of us have a pose (or many, at different times in our lives!) that just brings everything home for us.  The pose seems to completely understand what our body needs at the time.  It brings us exactly the sensations we need, stretches what needs to be stretched, relieves the aches that plague us.

For me, at the moment, this pose is Supta Padangusthasana.  Actually, a combination of SP I, II and Parvritta SP which we’ll call SP III.  Don’t worry – there are pictures!

Before we get into it, here are 3 things I love about this sequence of poses:

SP I: stretches your hamstrings while keeping your back neutral (highly recommended as a hamstring stretch if you have lower back problems!!)

SP II: opens your hip while allowing your opposite hip flexor to work out as well, plus, you get a nice little shoulder action as a bonus.  Pure hippy joy!!

SP III: just a fabulous reclining twist that gives a lovely stretch to your outer hamstrings and gluteus muscles too!  Fabulous for relieving back pain, especially around the lower middle of the back.

So with no further ado, here is a super-simple Supta Padangusthasana sequence.

Props you may like to have handy: pillows or bolsters, placed at leg’s length to either side of your body in line with your hips, and a yoga strap.

1. Pavanamukta asana to Supta Padangusthasana I

Start by lying on your back.  Gently bend your right knee and hug it towards your chest by bringing your hands onto the right shin.  Breathe deeply, keeping the chest lifted and relaxing the shoulders back towards the mat.  Keep the head on the mat.

Soften: by using a strap or towel around your shin
Intensify: by keeping the left leg really engaged, lengthening from the left thigh all the way through the left heel as if you were pressing into a wall.

Next, release your hands from your shin and clasp your fingers together around the base of your right thigh, towards the root of the hamstring.  Gently begin to straighten the right leg, applying a bit of pressure with your hands.   Turn the right toes slightly outwards, towards your right shoulder.  Keep breathing deeply and evenly, and keep the chest lifted and the shoulders soft.

Soften: by bending the left knee and placing the left foot on the floor / or, don’t straighten the right leg all the way.
Intensify: by keeping the left leg really engaged // or, by increasing the pressure with your hands and then pushing back into the hands with the right thigh, creating a kind of push-pull for a nice deep stretch.

2. Supta Padangusthasana I to Supta Padangusthasana II

Release your hands from the right thigh and either grasp the right big toe with your right thumb and forefinger, or loop a strap around the ball of your right foot.  Breathe a few moments there, keeping the shoulders soft.

Take both ends of the strap with your right hand, and gently start to release the right leg towards the right hand side.  Keep the foot flexed, with the toes rotating outwards (towards the floor).  You may want to use one or more pillows, blocks or books to rest your right foot on, like in the picture.

When you’re comfortable, open your left arm to the left hand side an turn your head out to the left.

Soften: By adding more pillows under the right foot.
Intensify: By activating the left thigh and lengthening the left leg away from your body. OOoooooh hello hip flexors!  You can also place a small weight like a sandbag on your left thigh to help work it towards the ground.

3. Parvritta Supta Padangusthasana

Bend the right knee and gently come out of SP II.  Stretch it out as needed.  When you’re ready, come back to centre and bring the right knee in towards the chest.  Stretch your arms out to either side, and gently release the right knee to the left hand side of the body, keeping the left leg straight.  Look back over your right shoulder and breathe deeply into the belly in this twist.

Soften by placing a pillow or block under the right knee.

[This photo makes me look like I have spider-arms!!  Ideally the arms should be straight out to the sides and the torso should be mostly straight, like in the second photo.  But hey, whatever floats your spine!]

You can also do this stretch with the right leg straight, but it is much more intense, so please try the bent-knee version first!  If that feels ok to you, you can try the straight leg version, using a strap or a pillow (pictured) as feels comfortable to you.  Look back over the right shoulder, breathe deeply into the belly and enjoy this spine-refreshing supine twist!

When you’re done, repeat the whole sequence on the left side!  Wrap it up by hugging the knees to the chest and rocking from side to side or doing circles on your lower back, or maybe taking the feet up into happy baby pose.  You might also want to add a supported bridge pose or a supported reclining backbend like Supta Baddha Konasana for additional lower-back yumminess.  Balance it out with a round of alternate nostril breathing or Brahma Mudra when you’re done!

Enjoy!

LaGitane (Bree) has been practicing yoga for 8 years and teaching for 4.  She is a certified Vinyasa instructor in the Ashtanga tradition but harbours a not-so-secret passion for restorative and therapeutic Yoga.  As a yogini with an s-shaped scoliosis, she has a special appreciation for all things spine-candy.  A lifetime nomad and development worker, she blogs about yoga and life from her present base in Dili, East Timor (go on, look at a map, you know you want to!).

Also many thanks for all your input on Child’s Pose yesterday – love it!  Nikki reminded me that Bala means strength – so try to find strength and softness in child’s pose!

Right, onto those recipes!

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Dips.

Dips are the perfect entree for everyone and as long as you stay away from sour cream (unless you’re using the vegan version) then they can cater for carnivores and vegans alike without anyone noticing.  Belive me on this.  I often have to feed my caveman sausage-eating brother at the same time as myself. Although at the weekend he did ask for “something that had looked over a wall” (i.e. animal).  Himself kindly provided organic burgers cooked on the barbequeue and as he didn’t want Brother Yogini to feel left out,  he had one too

So serve vegan dips with carrot and cucumber batons, pitta pieces, tortilla chips – then have a glass of white wine or bubbly and everyone’s a winner.

Want to know two of my favourite dips?

1.  Suburban Guacamole

I have no idea how closely this resembles a traditional guacamole recipe but this is how we make avocado dip in this house.

Start with a ripe avocado, chopped up with a clove of garlic in your food processor.

Add a handful of fresh coriander or a teaspoon of dried coriander leaf and half a fresh chilli or half a teaspoon of dried chilli.

A handful of cherry tomatoes

And the juice of half a lemon.

And blend.

And serve asap, because we all know fresh avocado goes brown pretty quickly!

2. Aubergine Yogini (OK I’m on a limb with these names)

Prick two aubergines all over with a fork and roast at 180*C/Gas Mark 4 for an hour on a greased baking sheet along with a couple of cloves of garlic.  When they are done cut the aubergines in half and allow to drain in a colander for an hour.

Scoop out the aubergine flesh into your food processor and add a teaspoon of each of these.

(that’s chilli powder on the right).

The juice of one of these.

A teaspoon of this.

And two dessertspoons of soy yoghurt.

And blend and voila.

Dips for everyone

(Want to read Melina’s previous guest post?  Click here)

I’ve been deeply inspired in my daily life by the very first sutra in the classic text called Yoga Sutras of Patanjali. The arrangement in which the sutras are placed is related to their significance, so the very first word in the first yoga sutra is central to understanding what Westerners call “yoga.” The whole sutra is atha yoga anusasanam. Atha is translated as now, also referred to as the moment-to-moment transition. This simple word, atha, echoes the basic wisdom often forgotten in today’s society, that in order to feel whole and connected, you must be present. Right here, right now. But, where do we spend most of our life? Somewhere in between the past and future.

I once heard a riddle that asked, “If you had a treasure to hide, where would you hide it?” The answer is, “in the present moment.” What would happen if we started weaving this wisdom from the Yoga Sutra into our daily life and eating? Would our health improve? I believe it would. This first step is perhaps the most important step on this journey because it brings your attention to what you are doing in the moment, no matter what you are doing. How can you ever understand or feel the benefit of a well prepared meal, restorative or vigorous yoga practice, healthy relationships, parenting, working, or whatever you do in life, if you are always distracted with emails and text messaging or if you are busy fantasizing about some time other than right now?

One translation of the word “mindfulness” means to pay attention or take care in every thing you do. Mindfulness and atha have a lot in common, they both remind us that now is the prime time to pay attention to life and take nothing for granted, they both graciously steer the waxing and waning mind towards one goal, one task versus many. After all, can your energy really go more than one place at a time?

Mindfulness or atha can be used as a “mantra” to be repeated throughout the day in various activities such as yoga, meditation, walking, cooking, paying the bills, or listening to a friend. Repeating this mantra throughout your day will help remind you to stay present and awake, right here and now. What would it be like to wake up to each moment’s sensual offerings and accept that moment as enough?

Mindful eating
What if eating became a part of your meditation practice? Whether you eat three square meals a day or numerous smaller meals, eating food is something every human must do to survive. To maintain healthy tissues and organs, it’s essential to eat the right foods everyday. Because we all need to eat so regularly, it’s a great place to consider sequencing in mindfulness and atha into your daily routine. Enjoy how your food tastes, smells, how well it digests, and how much you need to satisfy your hunger.

In the western culture, people are not fully conscious of the fact that they are eating; instead we are busy driving, typing at the computer, watching the TV or a movie, reading the paper or discussing politics or the latest Facebook events while hanging out with friends. Each of these scenarios requires a certain amount of energy output–energy that is pulled away from the digestive and metabolic functions occurring within. There is a classic saying, “Where your mind goes, your energy will follow.” So, why not focus on eating when eating, to prepare your digestive organs to process the nutrients?

If we were to apply mindfulness to eating, we would start by choosing a special, clean place to eat each meal, free of clutter and distractions. I believe it is valuable to choose a specific comfortable seat just for eating (like you do for meditation) other than your couch, desk, bed, or car because it promotes conscious eating. This also prevents overeating. Consider the classic conditioned behavior patterns described in Pavlov’s experiment. His research proves just how easily you can train yourself to get hungry every time you approach your desk, couch, or car, if that is where you most commonly eat. Conscious, mindful eating promotes efficient digestion and metabolism, so you’ll have more energy at the end of the day, week, and year to do your life’s work. When you take the same seat over and over again to eat, you’ll remember that eating is a ritual for nourishment rather than a reward or comfort tool.

By eating in a quiet seat, you also give your body the opportunity to stop vibrating from the day, calm the sense organs, indulge in a few deep breaths, and drop into a moment of appreciation for the delicious food you are about to consume. The food you eat, after all, will soon become you, so it would be wise to be attentive to your new guests and pray for a speedy, harmonious transformation in the walls of your GI tract.

Melina Meza, BS Nutrition, 500-RYT, has been exploring the art and science of yoga and nutrition for over 16 years. She combines her knowledge of Hatha Yoga, Ayurveda, whole foods nutrition and healthy living into a unique style called Seasonal Vinyasa Yoga. Melina’s Seasonal Vinyasa Yoga classes, workshops and DVDs emphasize the healing teachings of the ancient yogis and inspires students to adapt their asana practice, diet and lifestyle routines to better harmonize with the seasonal changes occurring in nature. Melina is the lead teacher at Seattle’s 8 Limbs Yoga Centers and is also the author of Art of Sequencing an innovative book that includes 34 unique yoga sequences and over 1,500 photos offering creative inspiration for experienced yoga teachers as well as fresh instructional ideas to jump start a home practice. More information about Melina and her offerings can be found at http://www.melinameza.com/

* So Druhv won Masterchef! Rightly deserved I think. Alex, the blonde one who seemed to cook nothing but offal, comes from around this way and is opening a restaurant in Cambridge apparently. I hope it’s not an offal restaurant.

* On this note I’ve had a couple of queries as to what on earth is Masterchef? Well I think in the States you have a similar show but I can’t remember what it’s called. Basically it is a competition for amateur chefs. They get tested on various meals and various time constraints and get cut down and down until there are just three left. And those three have various cook-offs (with Michelin starred chefs – imagine!!) until a winner is chosen. It’s terribly exciting (although it probably doesn’t sound it if you are not obsessed with cooking). I’m kind of thinking of applying. Y/N?

* Today I am guest posting about Yoga Teacher Training in the UK over at EcoYogini. I’ve read your comments so far and I think it’s so interesting the different ways there are of training across the globe. We all have to do what feels right for us and teach and practice from the heart. Anyway, a big thanks to Lisa (EcoYogini) for letting me have the opportunity of reaching a different audience and in return she will be guest posting here on Monday. Hurrah!

Awesome weekends to you all dear readers!!!

It makes sense that many of us are drawn to the idea of cleansing and purging this time of year—it’s time to lighten our load. Spring is really a time to THRIVE and it’s difficult to thrive if you feel weighted down by your inner or outer world. In order to feel your best, perhaps a little cleanse is in order to get rid of any extra winter weight, household clutter, or material possessions that keep you in the past or limit your freedom in the moment.

Here are a few diet adaptations that will help prepare your body and mind for spring:

• Decrease heavy, oily, cold, fatty foods.
• Increase spicy, bitter, and astringent foods (arugula, mustard greens, kale, strawberries, blueberries, and sprouts).
• Increase your vitamin, nutrient and chlorophyll intake with early dark green vegetables and sprouts.
• In general, eat light and eat local.

Over the winter months, we recommend practicing yoga sequences that emphasize Sun Salutations to promote circulation, extra twists to strengthen metabolic fire, and dynamic forward and backbends to tonify the kidneys and urinary bladder, which regulate water in the body as well as our emotions.

Now that winter has passed, it’s time to start sending some TLC to the liver and gallbladder, which may have been working overtime during the winter with diets heavy in fat, protein, caffeine, alcohol or sugar. Springtime invites cleansing the liver and gallbladder, which do many helpful things for our health including: filtering toxins from the external environment and food, aiding in the metabolism of carbohydrates, fat, and protein, helping to break down fats in the body, and processing our anger. These organs tend to get overloaded in the winter with extra socializing, large meals, decreased exercise, and not enough rest.

In regards to asana, the inner legs and outer leg lines correlate to the meridian lines that feed into the liver (inner legs) and gallbladder (outer legs). Spring is a great time to deepen your relationship to poses such as Eka Pada Rajakapotasana (pigeon), Garudasana (eagle), Prasaritta Padottanasana (wide leg forward bends and Gomukasana (cow face), as these poses help you connect to and activate the liver and gallbladder meridians.

Following are two asana sequences specifically geared for spring.

Yin/restorative class sequence for spring:

Lying on your back:

Supta Baddha Konasana, Happy Baby Pose, Wide Leg Splits (while supported by the floor)

Easy Twist with bent legs, “Thread the Needle”

On the knees or seated:

Wide Leg Child’s Pose, Sphinx, Pigeon, Ardha Matysendrasana, Gomukasana, Upavista Konasana, Padmasana

Seasonal Vinyasa Yoga Spring class sequence:

Supta Baddha Konasana, Happy Baby Pose, Wide Leg Split, Supta Padangusthasana (standard and twist), Abdominal work with Twists, Abdominal work with legs in Garudasana, Lion’s Breath, Fire Hydrant, Spinal Rolls, Uddiyana Bandha, Agni Sara

Sun Salutes with Salabhasana, Squats, Surya Namaskar B, Garudasana, Prasaritta Padottanasana Series, Sirsasana, Bakasana, Eka Pada Rajakapotasana (pigeon), Gomukasana, Double Pigeon, Pursvottanasana, Mayurasana (peacock), Bharadvajasana, Maha Mudra, Janu Sirsasana, Setu Bandha, Halasana with Padmasana…finishing poses.

Melina Meza, BS Nutrition, 500-RYT, has been exploring the art and science of yoga and nutrition for over 16 years. She combines her knowledge of Hatha Yoga, Ayurveda, whole foods nutrition and healthy living into a unique style called Seasonal Vinyasa Yoga. Melina’s Seasonal Vinyasa Yoga classes, workshops and DVDs emphasize the healing teachings of the ancient yogis and inspires students to adapt their asana practice, diet and lifestyle routines to better harmonize with the seasonal changes occurring in nature. Melina is the lead teacher at Seattle’s 8 Limbs Yoga Centers and is also the author of Art of Sequencing an innovative book that includes 34 unique yoga sequences and over 1,500 photos offering creative inspiration for experienced yoga teachers as well as fresh instructional ideas to jump start a home practice. More information about Melina and her offerings can be found at http://www.melinameza.com/

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Do you have something to say? Readers, I am always on the lookout for good guest posts and they don’t have to be about yoga — just about how you have found balance in your life.

If you’ve got an idea for a guest post email me on suburbanyogini at gmail dot com.  I am happy to return the favour!

spelt rolls made by me last weekend – please note that the mis-shapen quality of them is meant to be endearing…

According to Wikipedia it is a hexaploid species of wheat, whatever that means (science types do please pipe up now!).

What is rather more understandable, and quite interesting, is how ancient this grain is. Archaeological evidence of the use of spelt in Europe goes back as far as Neolithic times (2500-1700BCE), and was commonly used in southern Britain from 500BCE onwards. That’s one ancient grain!

Spelt flour gets a bit of a bad press.  It is often used as a main product in foods marketed at those sensitive to wheat and gluten.  Unfortunately whilst wheat sensitive people may well tolerate this better than bread made with wheat flour, it is not suitable for gluten intolerance or celiac disease.

It does have it’s own health benefits though. Apparently spelt may be one of the most important foods for many migraine headache sufferers since it is an excellent source of riboflavin (vitamin B2). Eating just 2 ounces of bread or other baked goods made from whole grain spelt will allegedly provide 76.5% of the daily value for riboflavin.

The bread is pretty delicious too – denser and dryer than wheat flour bread with a nutty flavour. Personally I recommend following your usual bread recipe but replacing two thirds of the wheat flour with spelt and keeping the remaining third wheat flour.

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Remember this post? Well BlissChick has interviewed me over on her blog today about chronic pain and body image. Go and check it out!

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I’m currently working on my Blogroll, which grows ever longer.  If I’ve missed you off and you’d like to be on there then let me know:)

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Finally I’m guest posting over at The LadyBloggers Society again today.

Here Emma talks about balancing her life as a yoga teacher with her continued journey as a yoga student – something all of us teachers have battled with I’m sure. So over to Emma – and happy birthday dear girl!

One day, I attempted positive thinking. They say if you imagine something for yourself as true and present, it will come to pass. “I am a yoga teacher. I am a yoga teacher. I am a yoga teacher.” I tried different intonations, but the mantra remained the same. At the time, I wasn’t, but very much wanted to be (you guessed it) a yoga teacher.

And then bounty rained.

Within a month or so, I was teaching yoga as my primary form of employment. At the height, I must have been teaching a dozen classes a week. I taught people in chairs, kids in gymnasiums, and athletes. I taught everyone, it seemed, except for one very important missing piece. My own education (if you can call it that) completely stopped. Between using a bicycle as my primary form of transportation and teaching, my usual pepped up, sweaty practice felt out of the question. Being blind, at the time, to alternatives besides what I was accustomed to, I moved from self-fulfillment to self-justification that my practice would have to wait.

I’ve learned since. Without a personal practice, the classes I taught suffered as well. Keeping in touch with your own needs cannot be laid aside, so there’s some things I now do to maintain balance. If I’m keeping a full teaching schedule, and feeling physically tired, I practice Yin or restorative postures. To keep things fresh for myself and the classes I lead, I try to take at least one class a week. By studying with others, learn new things, have fun, and am able to share that knowledge. Then, of course, there is the blogosphere. Bless the blogosphere. I use blogs to discuss, debate, and dialogue. Plus, I make some new friends.

I’ve come to a good point. I can say, with conviction, that “I am a yoga teacher.” Now, I can also say, “I am a yoga student.”

So without further ado, let’s hear from Christine.

How Dance Moves Me from PainChick Back to BlissChick

I have suffered from low back pain and a variety of migrating body pains for so long that I don’t recall their beginnings, and their beginnings are no longer important, nor, really, are their causes. What is important is how I deal with this pain.

I used to bludgeon myself with it. I created all these stories about how this pain was about my laziness or my not-good-enough-ness. I also read every twinge as a sign of my impending death. Pain like this, this mysterious undiagnosable sort, can be crazy-making to say the least.

I started doing yoga 15 years ago, and due to my hyper-flexibility, I was hurting myself more often than helping. New pain became more reason to do less.

Eight years ago, I happened upon Kundalini yoga, which relies less on a splaying of the hips and more on creating a healthy and happy spine. I was on to something important, but I was still allowing cycles of pain to get in the way of a committed, long-term, daily practice. My partner was convinced that I needed more activity to feel better, but I was stuck in the Story of My Pain and not yet ready to do a rewrite.

Then I started dancing again at the age of 40. I state my age, because I think it’s important for people to understand that a) it’s never too late to rediscover and live your passion and b) that your body knows how old it is only because we tell it.

I am 41 now, yes, but my body has never been stronger or more flexible or better balanced, and my dancing as never been more creative.

And I have never felt so good.

I am not pain free. Who the heck is? There are days when my pain can still be quite severe, but my mind and body and heart are stronger than these pains, and my Story is brand new.

My brand new story might not be any truer (in a prove-it kind of way) than my old story, but it enhances my life.

This is the key choice that I think we all need to make in regards to pain, whether that pain be of the physical, emotional, or spiritual variety.

We have to decide to write a story that is enhancing.

Does it enhance your life to sit all day on a heating pad or are you missing out?

There are days when doing yoga or dancing includes some pain for me, but sitting on the couch would be the same, so why would I choose the latter, except out of depression and bad story telling?

My new story is not just about movement; my new story is about the joy of movement. It is crucial that you find movement types that make you GIGGLE. Yes, giggle. I am completely serious about this. We must laugh while we are moving. This tells you that you have chosen well for your body. If the thought of this is difficult for you, think back to when you were a child…what did you love to do? Think of yourself roller skating or swinging on the playground or jumping rope. I would bet it included laughter.

The MORE I move every single day, the MORE hours I put in on the mat or on the dance floor…the better I feel, and no matter how badly I am feeling, once I get going, I can feel it all melting away.

There are physiological reasons for this, and if a cadaver is not disturbing to you, watch this lecture. It’s only a few minutes long, and you’ll think twice before skipping your chosen movement ever again.

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Thank you so much Christine – I totally agree about the giggling. It’s why I still persist in trying to do handstands even though I’m pretty sure it will never happen!