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 💖