friday flow and blanks

I think most of my readers by now take it as a given that the yoga I teach is pretty far removed from “classical yoga” (whatever that might be, not the time or place to hear that debate again). To me the roots of yoga are the creation of a union between breath, body and mind and really, any mindful, controlled movement practice works. In both my teaching and my practice I bring yoga, pilates and dance moves, slowly, carefully and mindfully onto the mat. It’s what feels right and the students who need that kind of practice will find me, those that prefer to stand on their heads will find the teacher that is right for them.

Today’s flow is really nicked from classical mat Pilates. I’m a huge fan of Pilates. Yoga is something that has been a constant throughout my life but a large part of my heart lies in Pilates, mainly because it is so much kinder to the back. It was Pilates I practised right through studying for my Masters and I’m not sure I would have got through without it (one memorable lesson sticks in my mind when I cried throughout after deciding to change the main thread of my thesis about a month before hand in – my Pilates teacher understood, she was writing her PhD at the time!). What I don’t like about Pilates is that it does just seem to start suddenly, and then an hour later, finish. There is no centring practice to begin or final relaxation. Which is why I like to combine the two….

This little flow will strengthen shoulders and core. Enjoy

Start in all fours. Draw the navel into the spine and draw the shoulderblades into the back of the body. As you exhale start to take the buttocks back towards the heels, spreading the sitting bones. As soon as you start to feel the tailbone tuck under stop – you want to keep a flat back. Inhale back to all fours, but rather than just swing back to all fours using leg strength, push down with the palms and use the shoulders and arms to pull you back.

Exhale raise the right arm alongside the ear. Inhale back to all fours. Exhale the left arm alongside the ear. Inhale back to all fours.

Repeat the whole sequence 3-6 times. It makes a good alternative to cat/cow or sun salutations.

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Friday’s blanks courtesy of Lauren.

1. Blogging is a great way of sharing thoughts, stories, recipes and sequences. What did we do before it was invented? Actually speak to each other?

2. A current fashion trend I wish I was brave enough to wear is nothing particularly. I’m the girl who shaved the sides of her head and wore corsets, tutus and a painted leather jacket. I’ve never been scared to wear anything (my parents on the other hand did insist I changed before I was seen out with them on more than one occasion). These days I’m more concerned with the questions “is it appropriate?”, “does it suit my body shape?”, “does it come in black?” (some things never change), and “what can I wear it with to look ultra amazing?”

3. My greatest accomplishment in life thus far is taking the bus from Luton airport to Cambridge without being violently sick – it really was a case of mind over matter. I am a very travel sick sort of person. I was the girl nobody ever sat next to on school trips – but I never grew out of it. Alternatively there’s the Masters degree and the whole setting up my own business but ultimately not being sick on public transport is far more important I’m sure you will agree.

4. If I had to choose between a mountain or a beach vacation I’d choose beach. But it doesn’t have to be a tropical beach with white sand and blue sea (although that would be nice), I’m just as happy on the Norfolk coast with the wind blowing and horizontal rain. I just love the sea.

5. A talent I wish I had is sewing. I’m OK at it, I just wish I was better and able to make my own clothes. My nan was a dressmaker and it seems Ma Yogini inherited that talent.

6. A talent I do have is being able to create a meal from next to nothing, being able to just make up recipes that work and being able to veganise pretty much anything (although I may regret saying that when I try to veganise marzipan this Christmas).

7. This week nearly done and the sands of time continue to trickle.

Readers, I’m taking the weekend off. I’ll see you all on Monday with episode 2 of Suburban Yogini TV.

Posted on 5th October 2010 in sequences, yoga, yoga practice, yoga teaching. 9 comments

an announcement and a freebie!

The yoga world is changing – and I’m not talking about Rock Star teachers, naked yoga advertising or the endless controversy that seems to envelope yoga these days.

I’m talking about the way in which we practice, the way in which we go to class and the way our day to day lives affect our mat time.

Over the last few years I’ve noticed that work commitments, long commutes and financial instability mean that so many people who want to start yoga or who want to practice more regularly just can’t because they can’t get to class more than once a week, if at all. And this is where the yoga blogosphere comes in as I wrote about here.

Now nothing compares to seeing a real teacher in real life, either as part of a class or on a one-to-one basis. I know this. You know this. We all know this. But I want to help people to get on their mats more regularly, to find some time each day, each week to breathe, relax and renew and I want to help them in anyway I can.

So I’d like to give each and every one of my lovely readers a free 30 minute yoga practice to download onto your computers, MP3 players etc so whenever you find the time you can practice a little yoga.

This is a short gentle Breath and Balance sequence which is suitable for all levels of yoga, even beginners.

It’s yours to download for free until the end of October and all I ask is that you let me have some feedback – tell me what you like, what you don’t like, how I can improve etc by emailing suburbanyogini[at]gmail[dot]com.

From January onwards I am hoping to offer one longer (45-50 minute) sequence each month for a very small monthly fee (or six-monthly subscription) so all the feedback I can get now will be helpful for all of us in the future.

I hope you like it.

Without further ado here is the link

To download the audio click here!

To download the pdf worksheet to accompany the audio click here!

Love and oms readers!

Posted on 16th August 2010 in yoga as therapy, yoga practice. 7 comments

on shoulders and stress

When I get stressed, and times are somewhat stressful right now, although not in a bad way, it all amalgamates in my shoulders. This is partly to do with the scoliosis, and partly to do with the fact I spend too much time at a computer. And don’t we all? So I thought I’d share a few of my secrets (lovingly put together with the help of my old chiropractor), for when things in the shoulder area just get too much.

1. Shoulder and neck rolls - these can be done anytime anywhere. Just sit comfortably making sure your spine is nice and straight and place your fingertips on the tops of your shoulders. Start to make circles with your elbows, bringing the elbows higher and higher and closer together in front of you with each circle. After a few circles in each direction, drop the hands onto your lap and allow the chin to drop to the chest on an exhale. As you inhale cirlcle the left ear to the left shoulder, exhale chin to chest, inhale right ear to right shoulder and so on. Make sure you do an even number to each side.

2. Cat/Cow – From all fours begin to practice some gentle cat/cow stretches keeping the awareness on the space between the shoulderblades and on keeping the navel drawn in towards the spine.

3. Long Child/Thread the Needle – From all fours draw the buttocks back to sit on the heels and bring the forehead onto the floor. Arms are stretched out in front of you about mat width apart. Inhale and bring the right arm behind you onto your lower back, keep stretching through the left arm and breathe. On an exhale thread the right arm under the left and bring the right ear to the floor. Repeat the whole process to the other side.

4. Heart opening Warrior 1 – From Tadasana step the right foot forward preparing yourself for Warrior 1 and bring the hands into prayer position in front of the heart. As you inhale bend the right knee into Warrio 1 and bring the arms out at shoulder height with the palms facing forward opening the chest, exhale straightening the front leg and bringing the hands back to prayer. Repeat 5 times with the breath and then practice on the other side.

5. Leg raises – Lying on your back bring the knees into the chest and place the hands on the knees. As you inhale stretch the legs up to the ceiling, flexing the feet and stretch the arms alongside the ears, keeping the arms straight and the hands about mat width apart. Exhale and return to the start position. Repeat 5 times.

I can’t promise that this little sequence will make all your troubles wash away, it will give you a bit more space in which to deal with them!

Love and oms!