Five Tips to Stay Calm Over Christmas

 

Five Tips to Stay Calm Over Christmas

'Tis the season to be jolly...or stressed...or overwhelmed! But with a little help from your friends Yoga, Pranayama & Meditation, this year can be different. Here are my top 5 tips for staying calm over the festive period.

As you know, Yoga isn't just a physical practice and there are many different parts to it. With an already jam-packed schedule this week, it may seem impossible to fit anything else in, but even just 5 minutes of Meditation, 10 minutes of simple movement on your mat or even just being totally present & focused whilst you make a cup of tea, can make a huge difference.

1. Breathe

Our breath is a barometer of what is going on inside our body, If you are feeling stressed, anxious or even excited, your breath will quicken and be more shallow. Taking some Full Yogic Breaths is like sending love notes to your body - tension releases, muscles relax and minds quieten down. 4 Part Breathing (or Box Breathing) is a great way of to clear the mind, relax the body and spend a few mindful minutes. To practice this Pranayama, find yourself a comfy position and close your eyes. Imagine a box in your mind's eye with 4 equal sides. Inhale to the count of 4 up one side of the box, retain the full lungs for a count of 4 as we move along on the top of the box, exhale to the count of 4 as we move down the side of the box and retain the empty lungs for a count of 4 as we move along the bottom of the box. Continue for 3-5 minutes or until you are feeling calm and relaxed.

2. Positive Affirmations

A positive affirmation (or Sankalpa) is a short phrase or sentence, in the present tense, that is used to bring about a positive change in your life. We often use positive affirmations in classes, during Yoga Nidra or our Journaling sessions. When thinking of a positive affirmation, check in to make sure you are using positive vocabulary (think: I am healthy NOT I am not sick), that the affirmation is happening here and now (think: I am focused NOT I will focus) and that it is something that resonates with you.

3. Keep up a Consistent Practice

If you have a regular practice, keep it up! Try to stick to your regular routine as much as possible, but don't stress if this isn't happening at this time of year. Yoga teaches us to be flexible, not only in body but in mind too. There are now over 65 classes in the online library for you to use, with something to (hopefully) suit your needs and timescales - 15/20/45/60 minute classes, Yoga, Meditation, Journaling and Workshops too!

4. Stay Present

Stress usually comes from thinking about past events or worrying about future ones, but by working to stay in the present, we can relieve much of that stress. You can practice being present by taking some deep breaths and grounding yourself. Use your senses as an anchor, what does the ground feel like beneath your feet? How does the air feel on your skin? What can you hear? What can you see? What can you taste?

5. Practice Gratitude

This Christmas may not be the one we had hoped or planned for, but there are still so many things to be grateful for. Starting each day with a feeling of gratitude has a massive positive effect on our mental wellbeing. We can practice gratitude during the festive period, by celebrating the little wins, slowing down and appreciating giving and receiving gifts, spending time with loved ones or reaching out to those that we cannot be with.

Yogi Christmas Gift Guide

Stuck on what to buy the Yogi in your life? Or maybe looking for something to add to your own wish list? Look no further, as I give you my list of Christmas Gifts that would be lovely for a Yogi!

1. Yoga Mat

Now that we are all practicing at home, find your own space with a Yoga Mat. I highly recommend these Sticky Mats from Yogamatters (£20). They come in a range of colours, have a comfy depth (great for kneeling) and for the price, are really long lasting. For the more eco-friendly Yogi, Yogamatters also do a mat made from recycled materials and sustainable rubber.

2. Savasana Blanket

A luxurious blanket can really help you relax during Savasana. Something warm, large enough to cover your whole body and in a calm, relaxing colour would make any Yogi's heart sing. If you suffer from anxiety, why not try a weighted blanket? The gentle pressure from the blanket feels like an embrace, allowing the body to relax easier. 

3. Mala Beads

Mala Beads are traditionally used for Japa Meditation, where a Mantra is recited for each of the 108 beads. A handmade Mala, tailored to your needs using different stones is a beautiful gift for a Yogi. If you would like me to make you a Mala, get in touch

4. Yoga Wheel

I've had a Yoga Wheel for a couple of years now and love to use it when I'm feeling a bit un-inspired! Its great to use as a massage tool, a stretch aid, to help improve flexibility or just something fun to add to your practice. I have the Cosmic Wheel from Yogi Bare  (£39), it is strong and sturdy, but not too heavy!

5. Resistance Bands

Add a bit of something extra to your Yoga practice - try it with a Resistance Band! Resistance bands are a great alternative to using a machine at the gym (perfect for lockdown!), they are lightweight and you can use them anywhere. They are great for building muscle and strength, I love these fabric ones from Smug (£20 for a set of 3).

6. Shakti Mat

A Shakti Mat is the perfect present for anyone who suffers from aches & pains, anxiety or insomnia. Using acupressure to promote relaxation, stress relief and overall well-being in just a few minutes each day, the Shakti Mat can even be used whilst doing Yoga! Shakti Mat is also an ethical company, paying it's employees in India a fair wage and donating 10% of it's profits to good causes. Available to buy here (£49)

7. Neal's Yard Remedies

It's no secret that I LOVE Neal's Yard Products! Not only are their products amazing, but they were the first certified organic health & beauty brand in the UK, they never test on animals and make all their products in an eco factory on the South Coast. They have loads of lovely gift ideas on their website at the minute, including this lovely Meditation Blend set (£18).

8. Massage/ Reiki Voucher

Give the gift of relaxation (or treat yourself!) with a voucher for a Massage or Reiki. We often don't give ourselves a lot of "Me Time", so allowing an hour or so for Massage or Reiki can feel like a real luxurious treat. Massage is not only good for stress relief, but also great for improving circulation, improving mobility and flexibility and stimulating the lymphatic system.

9. Meditation Subscription

Give the gift of Mindfulness this Christmas, with a subscription to an online Meditation programme such as Headspace. Headspace offers online Meditations & Mindfulness courses on everything from stress to sleep. There is a free version to get you started (1 month subscription £9.99, 1 year subscription £49.99).

10. Yoga & Meditation Books

With 2020 teaching us all to slow down a little, how about spending some more time reading, learning & journaling? Here are my recommendations for must-have books:

- How Yoga Works by Geshe Michael Roach

A modern interpretation of the Yoga Sutras, woven into a wonderful story. A book that I recommend time and time again, great if you are just starting to learn more about Yogic philosophies

- Yoga: A Manual for Life by Naomi Annand

A beautiful book full of Yoga poses for beginners & those who are more advanced, it also includes guidance on how to improve your life - covering everything from anxiety to insomnia.

- The Journey Home: An Autobiography of an American Swami by Radhanath Swami

A truly inspirational true story, of one man's journey from America to India, learning Yoga, Meditation and self-awareness along the way.

- Meditations from The Mat by Rolf Gates

This book contains 365 reflections which can be used to start each day with or during your Yoga practice. Through these daily reflections, you'll find meaningful insights into the Yogic philosophies which can help strengthen your Yoga & Meditation practices.

- The Positive Planner 

A beautiful journal that is designed to help improve your mental wellbeing, increase your positivity and feelings of gratitude. Full of prompts, exercises and spaces to doodle!

Matcha: The Superfood You Need In Your Life!

 What is Matcha?

Matcha is a powder, made from the whole green tea leaf. It is kept out of the sun for the last couple of weeks of growing time, which increases the amount of chlorophyll it produces. More chlorophyll = a darker/more intense green powder. The darkness also helps increase the amount of L-Theanine, an amazing amino acid, in the leaf, which promotes relaxation without the drowsiness (think "zenergy")

Why drink Matcha?

Matcha is absolutely packed with amazing health benefits, here are just a few:

• Matcha contains high levels of antioxidants called catechins, which have been shown to have an effect on preventing diseases, such as heart disease
• These catechins also can stimulate metabolism & burn fat, boost the immune system and reduce inflammation 
• Matcha may contain cancer-fighting properties
• Matcha helps to lower the level of "bad cholesterol" called LDL, which can lower your risk of heart attacks and strokes
• Matcha can help increase your bone mineral density, which in turn lowers your risk of osteoporosis (super important for women!)
• Matcha has also been shown to help recovery after heavy exercise

What does Matcha taste like?

Matcha has a delicious, smooth, rich and earthy flavour. It has a slightly sweet nutiness and the higher grade powders have a slightly grassy taste. If you prefer a sweeter drink, you can add honey or maple syrup to your Matcha. 

For those of you who have tried Matcha and didn't like it, I urge you to try a higher grade powder! The lower grade powders tend to have more of a bitter taste & a less vibrant green colour.

How much caffeine is in Matcha?

Because Matcha uses the whole leaf, it contains a higher amount of caffeine than other green teas. In fact, one cup of Matcha is equal to about 10 cups of green tea. However, it doesn't contain as much caffeine as coffee or other black teas. The amino acids in Matcha  release the caffeine into your body much slower, so you remain alert yet relaxed and without the peaks and troughs you get with coffee.

Not all Matcha is created equal! Here are my top Matcha tips:

• Choose Matcha from Japan, not from countries with high levels of pollution as this can transfer into the Matcha itself
• Choose organic Matcha, so you can be sure that the powder doesn't contain any horrible pesticides
• Choose a bright, vivid green powder (the more vibrant, the higher the quality, although non-organic powders can add synthetic fertilisers to add a more vibrant hue!)
• Ceremonial grade Matcha has a smoother taste and is less bitter, as it uses the finest leaves from the 1st harvest. Ceremonial grade Matcha can be whisked with just hot water until frothy.
• Enjoy the whole experience of preparing and drinking the Matcha. For a truly authentic experience, you can buy a little bamboo whisk called a Chasen to make your Matcha.

Matcha Latte Recipe

The perfect start to the day!

Ingredients:

• 1/2 teaspoon Matcha Powder
• 1 teaspoon Maple Syrup (or honey)
• 1 cup of Milk 
• A little grated Nutmeg (optional)
• A little ground Cardamom
• 1 teaspoon of organic Coconut Oil

Directions:

• Make a paste by mixing the Matcha with a little hot water
• Heat the milk gently in a pan with the Nutmeg, Cardamom & Coconut Oil. Try not to let the milk boil, gently warm it up and allow the spices to infuse
• Once warm, whisk in the Matcha paste and enjoy!

Top tip: adding coconut oil to your Matcha, helps to slow down the absorption of caffeine into your body!

Please contact me if you would like to purchase any Ceremonial Grade Matcha Powder or for any more information.

The Benefits of Pre-Natal Yoga (Pregnancy Yoga)

The Benefits of Pre-Natal Yoga

Your body goes through some pretty serious changes during pregnancy (both physically and mentally) and Pre-Natal Yoga (Pregnancy Yoga) can help with some of these.

Moving through pregnancy safe Yoga poses (Asanas) can help increase strength, flexibility & stamina, but also help with those pregnancy niggles such as pain in the lower back & hips and tension in the shoulders & upper back.

Developing proper conscious breathing techniques not only calms the nervous system, reducing stress and anxiety, but is also excellent preparation for a more comfortable labour. We believe a relaxed mama = relaxed birth = relaxed baby!

Improved balance is also a benefit of a regular Pregnancy Yoga practice and the improved circulation that comes with it, is great for reducing swelling - especially if you are suffering from swollen ankles and calves! Taking a Pre-Natal Yoga class can also improve your balance mentally as well, and can help to alleviate depression caused by the constantly changing hormones.

It's not just about the Yoga! You will get to meet other like-minded mums-to-be, talk about your experiences and feel a sense of community. Many people who have met at Pre-Natal Yoga classes remain friends long after pregnancy! The classes also include meditation, relaxation, birthing positions and hypnobirthing, so you will come away with a whole range of helpful techniques.

Even just an hour of Pregnancy Yoga a week is perfect for giving yourself and your baby some much needed time out from the busy world. By turning your focus inwards and slowing things down, Pre-Natal Yoga helps you to nurture, bond & connect with your baby.

Our next Pregnancy Yoga 6 Week course starts on Tuesday 13th November at 6pm at Hollyfields Sports & Conference Centre.

Eye Pillows - Savasana's Best Friend!

We all know Savasana is THE most perfect end to a Yoga practice, but think Savasana cannot possibly get anymore relaxing?! Think again!

Portable, lightweight, machine-washable and available in a range of colours & scents an eye pillow can help take your Savasana to another level.

Shutting out the light and any visual stimuli, lets your brain know that it is now time to be still and gentle acupuncture pressure on the eyelids sends a message of relaxation to the whole body.

A pillow gently placed over the eyes stimulates the vagus nerve which runs from the brain, into the chest & heart and all the way down into the abdomen. The vagus nerve helps to regulate the nervous system, digestion, the heart and your moods. It is the connection between the brain and the gastro-intestinal tract.

The gentle pressure also allows the forehead, temples, neck and even the shoulders to relax.

A few drops of your favourite essential oil can also help calm and rest the mind (lavender is fantastic for this!), however make sure that the oil is on the inner bag and not in direct contact with the eyes.

Outside of your yoga practice, an eye pillow at bedtime can help you fall asleep more quickly and keep you asleep through the night. Gently warming the eye pillow on a radiator (check it isn't too hot!), is a lovely treat on a cold day and placing it in a fridge is great for headaches, tired eyes and sinus problems.

Try it next time you are in Savasana - there will be no going back!

P.S I have eye pillows for sale for £4 each in a variety of colours!