On and off the mat - Off the mat

 On the mat yoga 

Physically -  Connecting with your body and breath.  Exploring the range of movement within my joints and muscles. Noticing if there are restrictions within the movement or if the movement is free and unhindered. For my personal practice and how I teach I have become more interested in freedom of sustainable movement than in the end range of advanced poses. 

Mentally - Becoming so focused on the movement and the sensation feedback from the body that you don't have to time think about anything else. This is very relaxing for the mind. Focusing on the movement acts as a form of meditation. No time for over thinking.

Emotionally - The movement of the body can move emotions and this is a good thing. Trapped emotions can make us feel heavy and restricted.  The release of emotion on the yoga mat is usually very subtle and passes as freely as the movement of the body. Most of the time we would hardly notice the release and would just feel different after practice.

On the mat yoga can bring us to a place of calmness that helps us function better in our day to day life of the mat. 

Off the mat yoga  - self exploration and self development. 

This can come in many forms, from how we move, what we read, watch, listen to, buy, eat/drink and who with and how we choose to spend our time. 

All of this should come from a place of honouring who you truly are. 

Physically - Movement any movement that you enjoy from walking to extreme sports. Movement is the key to life. 

Mentally - Becoming focused on the life we want and what we have to do to achieve or maintain that life.  Knowing what you want can be the first and often the most difficult step to achieving this. Knowing what you want and or don't want can be a very deep inward but rewarding journey. 

Emotionally - Understanding what things can trigger you into emotional unrest and dealing with them so they can not have any control of the decisions you make. 

The Chimp Pardox by Prof Steve Peters is a great book for explaining the complexities of the mental and emotional side of choices and decisions.  

Off the mat yoga can bring us to a place of deep understanding of you we truly are. 

Sarsha 

 

  

Go Barefoot - Body

Textures a sensory workout for your feet.

Go barefoot give your feet a chance to talk to you. 

Our feet are amazing yet we often lock them up in shoes that limit their capacity to move and give us feedback. 

Shoes often restrict the movement of the 26 bones, 33 joints and over 100 muscles, tendons and ligaments. The joints in our feet can become tight and stiff when trapped in shoes. Our feet are designed to move, flex and be supple. Along with that restriction is also sensory deprivation.  Our feet are our connection to the ground, if we can't feel the ground beneath us, we can't connect to our feet. Feeling what is beneath us through our feet connects us to our feet. If we can't connect to our feet this can have a huge impact on how we move in general and how we balance. 

Barefoot not only gives out feet chance to move freely but if we incorporate moving over different textures this helps us connect to the sensations through our feet - it can help to wake up the feet and it can maintain that awake-ness. Understanding our feet can help with moving better and feeling better. 

The feet are a small part of the whole, Sometimes it's the smallest changes can make the biggest difference. Sometimes simply taking your shoes off and having a walk barefoot can be a small step to bigger things. 

I found that the more often I go barefoot, the more I feel the restriction of certain shoes. My feet now ask for feet shaped shoes. There are some great barefoot shoes out there just google barefoot shoes. (Always measure your feet for shoes when standing).  But nothing out weighs natural "actual" barefoot - when and where  safely possible. I particularly like the feel of sand on my feet.

How many different textures are there in your home? 

The black mat in the above picture is the backside of a 

play mat I turned it over for different texture.  

Sarsha

  

Doubt but do it anyway! - Off the mat

 “I doubt I'll be able to do yoga because I'm not flexible enough”

 Well guess what I was not flexible when I started yoga. The flexibility is a side effect of moving your body mindfully through safe yet effective ranges of movement. 

“I doubt I'll be able to get the breathing right” 

Do not worry everybody thinks that. I often don't get the perfect connection between body and breath but it ain't that bigger deal. It's called yoga practice for a reason because practice is what we are doing and sometimes it's not perfect and that's ok.

“I doubt I'll be able to stop my monkey mind” 

You don't have to stop it, but it's amazing how by giving yourself something else to concentrate on like movement and breathing that the monkeys all fall asleep anyway.

Find Ben Edwards
self confidence and relationship coach
on Facebook

Doubt, doubt, doubt everywhere! 

Doubt is said to be the biggest slayer of dreams!

There is nothing wrong with doubt, just don't let it stop you. 

Let if be your friend, let it guide you, 

let it be an energy you can redirect into great things. 

Namaste

Sarsha 

Yoga for Supple health

Supple Health is a phrase that has been in my mind for years and it's been on my mind an awful lot during these strange times (covid-19 lockdown) Where I have had lots of time to think about how to take my yoga forward- how to keep growing and evolving as a yoga teacher. I even once set up a Facebook page called supple health but at the time it seemed to confuse people as to whether I taught yoga or not (maybe I was confused too), so I closed the page (self doubt and not enough confidence to carry it through). I even did a talk on the open evening of The health hub about supple health - OMG that feels a very long time ago - 2013!  

Well I do teach yoga and I teach it as supple health - supple in body, supple in mind, supple in MindBody connection. 

I also use the term yoga as sustainable movement.

I am now comfortable and confident in that.

How would I describe Yoga for supple health? yoga as sustainable movement.

I would begin by saying what it is not -
                                                               Advanced yoga poses 
                                                               Fixed routines or poses
                                                               Flexibility alone
                                                               Formal - dogmatic 

It is -
           Exploration of the range of movement with joints and muscles
           A space to connect with and understand YOUR body
           A practice that will build into a full body maintenance system
           A fun lighthearted yet respectful approach to yoga and wellness 

What are the benefits of yoga for supple health -
        Improved range of movement within your joints, without compromising the stability of the joint.
        Improved muscle tone/strength improving active/safe range of movement.
        Improved functional movement patterns - help you 'move' through life with more ease.
        Improved overall physical and mental wellness

Supple a definition: Bending and moving easily and gracefully.

This is something I believe we can all achieve with a little bit of practice and resolve. 
A MindBody that moves well feels better to live within. 

Move Better, Feel Better.

        
Here's to supple health, sustainable movement and wellness 

Sarsha 

Yoga teacher and founder of Yoga Movement Studio. 

Yoga as supple health.

Yoga as sustainable movement and mindful stillness.

                                                                                 
 
                                                       

Gurus & Guides - Off the mat

When I first came to yoga it was purely on a physical level, I wanted my body to feel better
and move better.
I didn't want to have to live and be defined by my back pain. 

But along the way I became interested in the whole of yoga, physical, spiritual, mental
and ethical.
Some of this made me feel like I was failing as a yoga practitioner and at times I felt like
I was compromising either myself or yoga as I thought it should be. 

Through my journey as a human being I have had several teachers, influence'rs, guides,
gurus (whatever word you choose to use here) some well known some just everyday
people who have no idea the impact that they have had on me and some who do know.
Some where yoga related and some where not.
We are all teachers, influence'rs, guides, gurus in our own way. I believe we should grow
through and with many teachers and not be totally dependent on one.  I truly believe
we should take the teachings we need and that resonate with us and make our own path.
You don't have to agree with everything or believe everything a person says to benefit
from some of their teachings/offerings. Sometimes we may wonder far from a particular
teaching/lesson that did resonate with us only to return to that teaching sometime later
and realise that the path of life has prepared us more fully for the deeper resonance of
that teaching.
Life is about circles. Sometimes with have to come around a second, third,
fourth or more times to fully understand a teaching. I believe the best way for this to
happen is to have many teachers, to see the teacher in everything. And do not hold someone
else's value/belief as your own, especially if you have your own unanswered questions/doubt
about that belief.

I am constantly a student and I seek new teachers all of the time, some I stay with longer
than others, some I keep returning too, but I keep my mind open to new ideas and new teachers.
Some of my most valued teachers show up in my classes week after week, for this I an eternally
grateful.
It is great to have someone who is wise and offers wisdom when you most need it. It is also
great to get more than one perspective on any situation, Having many teachers will provide
that for you. And I have found the best of all teachers never give you answers anyway, they provide
with the knowledge to know your own answers and offer a straight forward non-judgemental view on
life.

I am authentically me, I evolve and grow constantly.
My back pain is gone and my mind is my own.
I am secure of my yoga journey now.
Through all of this I now believe that that there is no compromise when you are truly being
the best you, you can be.

Namaste 🙏

Sarsha 💖

Should I give a f**k? - Off the mat

Should I give a f**k? 

After listening to Mark Manson's The subtle art of not giving a f**k and Everything is f**ked. 

The answer to should I give a f**k? Is most definitely YES. 

Yes I should give a f**k about the things I care about, the things I am passionate about and most of all the people I care about.

And when everything seems like it f**ked, I should always hold space for hope, because without hope (just like in Star wars) we are f**ked. 

Find the things and people that you care about the most and hold on to hope.

Then whatever the universe may throws at you, you will find a way through it. Sometimes it takes thousands of word to come to the simplest realisation. And it may then take a life time of practice to keep honouring that realisation. 

I really enjoyed these two books and after listening his firstbook, his second is the first ever book I have pre-ordered, it was well worth the wait. Both are full of great advice, heartwarming and some soul jerking stories from Mark Manson. 

I know here I say I listen to the books, that's because audible is my favourite way to absorb my books. I have used listening to books as a way train my mind to not get caught in negative thinking and to train my concentration and focus. I have used listening to books as a form of meditation. I have to listen to the words and not get caught in the thoughts that arise from what is said, just simply absorb the words. Then later when not listening to the book reflect on how what was said  and how they can have impact on my life or the things I want to change or not change in my life. 

I would definitely recommend both these books to anyone on the self development journey. 
Both available on audible or from online book stores just google them.  


Sarsha 💖

Our Amazing Spine - Body

The Spine 33 bones known as vertebrae stacked one on top of the other. 
the spinal column provides the main support for your body.
It allows us to stand upright, twist  and bend while protecting the spinal cord from injury.

Strong muscles and bones, flexible tendons and ligaments and sensitive nerves contribute to a healthy spine.
Yet if any of these structures are affected by strain, injury or disease they can cause pain.




When viewed from the side an adult spine has three curves, these curves work like a coiled spring to absorb shock, maintain balance and allow range of motion through the spinal column.

The abdominal and back muscles maintain the spines natural curves, good posture involves training the body to stand, sit and lie so that the least amount of strain is placed on the spine during movement or weight bearing actives.  Excess weight, weak muscles and other forces can pull at the spines alignment.

Inter-vertebral discs separate the vertebrae  they are like radial car tires with an outer of criss-crossing fibres and gel filled centre. They act like mini shock-absorbers. With age these discs can become brittle and flatter this why we become shorter with age. Injury and or strain can cause the discs to bulge or herniate compressing on to the nerve roots causing pain.

Anyone who has had even the mildest back pain knows how debilitating this can be. 

Spine health is important.  It is important to move the spine through all of its plains of motion Flexion- extension- lateral flexion and rotation to create mobility and to strengthen the back and abdominal muscles to create stability. 

Yoga and Pilates offer mindful movement where time is taken to consider the spine and how it moves and how it feels when it moves. 

A great go to exercise for the spine is bridge - 
Lying supine (face up) on the floor 
Feet flat on the floor, knees bent (the closer the feet are to the bottom the easier the move) 
As you breathe out gently allow the belly to get heavy and press the lower back into the floor ,
Press into the heels and slowly peel the spine away from the floor one vertebrae at a time as far as you can comfortably go (breath freely as you move)
Then return to the floor one vertebrae at a time.
This can be repeated as many time as you are comfortable with.  

You tube video on yoga movement studio channel Moves for spine health. 
Link: https://youtu.be/zrA5boHaYjE  Love your spine Yoga movement studio You Tube channel. 

Remember to Breathe - Off the mat

Remember to breathe. 
Breathing is the most important thing that we do.
Our own breath is the most present thing we have.
We take it with us everywhere.
The way we breathe effect how we feel.

When all around is falling apart remember to breathe. 
It should be our go to place when life feels overwhelming.




Breathing Techniques 
We don't need to learn any fancy techniques. 
There are just a couple of things we need to remember:
1. Breath through the nose. 
2. Aim for the exhale to be slightly longer than the inhale.

Breathing through the nose helps us to be connected to the parasympathetic nervous system - this is the part of the nervous system responsible for rest and recovery, it aids the digestive system to work more efficiently too. 

Longer exhale this just encourages the breathing rate to slow down and steady - this simple act it self helps to make you calmer and improves concentration.  

Time with your breath 
How long you spend with the breath is your choice. 
10 breaths can be a great starting point stay with the breath for longer if you have time. 
Sitting or laying is fine which ever feels best for you and also suits where you are. 

If you can open a window and breath in the fresh air. 

If you are in a social situation or just feel overwhelmed in company even with your family during this lock down situation. Just go the bathroom (people tend to not follow you in there!) and take 10/20 breaths it can make a massive difference.  

If you are struggling to sleep, try the breath count technique (this is as complicated as my offerings here will be). Count the breaths in rounds of 4,  make the count at the end of the exhalation, when you get to the 4th breath, next breath return to 1 and keep repeating. if you loose count return to 1, if you over-count when you notice return to 1, if you become distracted when you notice just return to the breath and return to 1.

We can use the breath to connect us to our feet and help to ground us. 
This can be done indoors but is best if you can get outside and barefoot. 
Please checkout the link below: 

https://youtu.be/5ONW9ZPIU5w  - grounding breath yoga movement studio You Tube channel


May the breath connect us. 💫

Namaste 🙏

Sarsha 💖

Grounded by your FEET. - Body

Our feet. 
Our connection to the earth.
Our grounding. 
Our support.
Our source of moving about in this life. 



The feet and ankles contain:
26 bones
33 joints
Over 100 muscles, ligaments and tendons.

Most peoples feet spend a lot time encased in shoes. Most shoes are not foot shaped and our feet pay the price by being squeezed into an unnatural shape while in the shoes. This can lead to aches and pains in the feet.

How often do you walk barefoot? 

Do you ever walk barefoot outside? - in the garden for instance. Walking on grass and earth has a very grounding and calming effect on us.  

Barefoot allows our feet to spread and to move more efficiently.  This can relieve a multitude of daily aches and pains from the feet. And remember we have reflexology points in the feet so walking barefoot can have a positive effect on the systems of the whole body too.

When I first started to go barefoot more often, I noticed that my shoe size actually went up a size.
I now try to only by feet shape shoes there are several companies that make these. Vivo-barefoot are my personal favourite. 

Give your feet some love. 

Give yourself a foot rub. Get some massage oil or even some hand, foot or body lotion and just rub all over feet including your toes, spread the toes rub the top and bottom of your feet, pay attention to any achy bits. Maybe even give your feet a soak in warm water first. 



LOVE YOUR FEET 👣


Namaste 

Sarsha 💖