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 

 

  

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, influencer's, 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, influencer's, 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.

Sarsha 💖

Late Summer/Autumn Term at Yoga Movement Studio 2025

Late Summer/Autumn classes at Yoga Movement Studio. 

Yoga with Sarsha.

Yoga as sustainable movement & mindful stillness. 

Classes to promote ease of movement, reduce stress & improve sleep quality. 

20 years of sharing yoga in Gainsborough.

 12 years in a bespoke yoga space - Yes there's a bespoke yoga space in Gainsborough - It's in a building on the riverside walk - 54 Bridge street.

No yoga experience needed. 

All classes suitable for beginners.

All weekly scheduled classes are 75mins.

Reasons people attend classes at YMS - 

Friendly/welcoming groups - 8/12 places.

Experienced yoga teacher.

Safe space/Calm energy.

Improves movement ability.

Calmness of mind. 

Sleep better.

Sense of wellbeing & belonging.

Community.

I know that some times class times don't suit or you prefer/need that more bespoke session. 

 

 1-2-1 & Private small group 

Bespoke Movement & Wellness packages tailored to suit your needs. 

Using Yoga & Pilates for movement and Sound, Reiki & Yoga Nidra for relaxation/wellness. 

  www.yogamovement.studio

      https://linktr.ee/yogamovement_sash

 

     Click here for to contact link to Sarsha

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 effects 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 itself 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.

May the breath connect us. 💫

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. 

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. 

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.  

Textures a sensory workout for your feet.

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

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.

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. 

Have you tried barefoot shoes? 

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 (Barefoot shoes). There are some great barefoot shoes out there just google barefoot shoes. But nothing out weighs natural "actual" barefoot - when and where safely possible. 

I particularly like the feel of sand on my feet.

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 👣


Sarsha 💖

  

Why Movement matters.

Movement is life.

Life is movement.

We move we live.  

How we move can affect our whole being! 

Movement does not have to be complicated. 

Move and explore as many ways to move your body as possible. 

Move in ways that you don't normally move. 

The more ways we move the body the more vitality we bring to our whole being. 

Move with intention and awareness - this is what a movement practice at YMS is all about. 

With movement - it is a use it or lose it situation, that doesn't mean that you can't regain mobility because you can, but it is much easier to maintain it than regain it. 

Timetabled classes at YMS are planned to help you move better and feel better. 

To help you maintain/regain ease and freedom of movement as you age. 

Yoga at YMS is about sustainable movement, mindful stillness and self care. 

Think of it as body and mind maintance. 

Sarsha ✨

Experience, Qualification's, CPD,s.

Yoga Movement Sarsha

Yoga the journey of never-ending self development. 

My experience, qualification's, CPD's and registration services!

Yoga has been in my life since the mid 1990's, I have taught yoga since the mid noughties.

I saw an Instagram post the other day about how many hours yoga training someone had done.

And it got me thinking, I wonder how many I have if I total them all up! 

Something I hadn't thought about before. 

So here goes:

British School of Yoga -  Yoga teaching Hatha  -  200hours

                                       Yoga class instructor -   25 hours CPD

                                       Pre & post natal yoga level 3 - 80 hours 

Heart & Bones -             Yoga Teacher training 300hrs

                                       online modern yoga teacher development - 50 hours

                                     

Central YMCA - Modern Pilates:

                                        Mat Pilates - 200 hours

                                        Pregnancy Pilates - 16 hours CPD 

Other Continued professional Development - CPD courses  

 

                                        Clubbell yoga -  30 hours

                                        Yoga Reloaded  - 28 hours

                                        Yin yoga - Yoga Reloaded - Emma Epton - 100 hours

                                       

                                        Yoga detour - Method 18 hours

                                        Yoga detour - Synthesis 40 hours

                                       

                                         Yoga Nidra Level 1- 5 hours

                                         Yoga Nidra Level 2 - in progress

                                        Scientific stretching  - 8 hours

                                        Pure stretch - 16 hours

                                        Chiang Mai - Crystal singing bowl Therapy - 20 hours                                                                      Tibetan bowls therapy - 20 hours

                                        

                                  Usui Shiki Ryoho Second degree reiki  

                      

                                Kevin Ellerton - Meditation Master class - Meditation teacher                          

Over 1000 hours of training.  Yet the learning never ends.

The above does not take in to account the hours I have spent with personal practice, reading and listening to yoga/movement/health/including mental health/spiritual related books, podcasts and blogs. I think we are amazing beings and find learning about how we move, breath and relax interesting. 

Although this is quite a lot of training I still belief it's not the amount of training you have but how you deliver it that really counts. I enjoy sharing what I have learned with others. It's not what you know, its how you make people feel that really counts.

I am not registered with any registration services as I don't feel the need to be. And the only one I would have been interested in joining, closed down. I have been registered before and it cost me a lot of money per year for the privilege and I am still to understand what the benefits for myself were!  My training is so diverse I don't know which registration service would suit me best anyway.

I am fully insured for my work/teaching. 

Yoga is an ancient art and the study of yoga/movement/self is never-ending. Right now there has never been so much scientific research into stretching, flexibility and mental health that is filtering its way into the modern yoga trainings. This can only be a good thing. And this also opens up a whole new way of being able to share and enjoy yoga/movement and stillness.

                                     

Yoga Movement with Sarsha is a combination of all I have learnt over the years.

I draw on my experience as a yoga practitioner and a teacher to deliver fun,  enjoyable, relaxed  yoga.  Movement, flow, breath rhythm, asanas/postures, breaking down the poses into manageable chunks and then rebuilding them making adjustments as needed. Using strength work and softening work. I like to use movement as medicine.  

In my yoga classes I provide a space for you to be you with no expectations.
A place for you to truly explore your movement and personal potential.

Here's what people who attend say about my classes -  promote increased mobility, better sleep, confidence boost, increased strength, happiness, self belief, enjoyment of yoga and understanding of modern yoga and how it impacts the body, mind and soul.  

Remember YOU are Amazing! 

Sarsha ✨

  

 

It's only a photograph!

It's only a photograph! 

But is it!

Cameras change the air - they pull people out of presence. 

They whisper "someone is watching"

It may only be a little bristle of broken consent for some but for others it's a big deal.

As a yoga teacher it's not my job to capturer the moment. It's my job to protect the moment/space. To hold it gently and let it stay private. 

Consent for photographs/recording during a yoga class, sound session or any similar holistic type session. 

In a world were consent is a big topic, how is your consent gained to take and use photographs of you while attending one of the sessions above. 

Have you even considered this?

Or do you just make the assumption that having your photograph taken (and that photo possibly being used to promote the class) is part of a yoga class.

How should consent be gained? Prior to the session - at the session?  Individually or as a group?  Verbally or written? Was there a disclaimer saying photograph/s may/will be taken during the session/sessions that you attend? 

I know there are many reasons someone may not want their photograph taken in a one of these sessions and then shared. The reasons for this are again a massive topic - I'm not getting into that here. Some people may say yes when they mean no if they are put on the spot as they enter a class. I was one of those people. Even if you say no are you then asked to move to a place where you will be out of shot and left feeling like you don't belong. 

After completing several yoga courses that covered the topics of consent, trauma and yoga as a safe space. I realised I'm not the only who is not comfortable with having my photo take during a class. And just how big this topic is!

I have a no photographs in class policy at YMS. 

I want YMS to feel like a safe space to all who attend classes and sessions here.

I personally have never been one for taking photos during the classes I facilitate - I am too in the moment to remember and it doesn't feel appropriate for me to break off from teaching to take photos. 

I would never take photographs in classes or sessions I facilitate. 

Not even the rest at the end of class. 

Especially not in the rest at the end.  

That said I have been asked occasionally to take a photo of a student after class for their personal use, I am more than happy to do this.

Most people may be more than happy to have their photograph taken during a class but what about those who are uncomfortable with this - I am one of them. This could lead to them thinking that a yoga class is not a safe space and this becomes a barrier to them attending classes. 

At YMS photographs are never taken of you in any of the classes or sessions without prior notice/consent.

Sarsha ✨

For me yoga is a place go let go of the social pressures of how I should and shouldn't be/look/perform. I look to yoga as safe space. This is not a place I personally would want others taking photographs of me. 

If I was to want or need photographs during a class/session there would be full disclosure that photography would be happening in this session and what the photographs would be used for. Prior written consent gained, with full option for declining the use of any photographs taken during the session. So only those who are perfectly happy about this would attend. And they would still get to approve the use of the photographs once taken.   

 

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.

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. 

Sarsha 

Yoga Movement Serenity Sessions

Yoga Movement Serenity Sessions

These sessions are in addition to the weekly timetables classes. They are usually on either a Friday evening or a Sunday morning. With a mixture of offerings - Yin Yoga - Restorative yoga - Nidra - Sound baths (crystal singing bowls). 

Serenity Sessions are about you time and investing in your own well-being and healing - whether that be physical, mental/emotional or spiritual. A non-judgemental space for you to leave the day to day stresses, strains and worries to one side and relax, refresh and rejuvenate.

Yin Yoga

A mainly floor based practice.

Although on the outside it may not seem like functional yoga, functional is exactly what it is!

Yin yoga should not be confused with restorative yoga.  

Yin yoga activates change at a very deep level in the body. 

Restorative yoga the focus is on the passive release of mind-body tension.

In yin yoga we hold poses for several minutes (at a degree that is right for our own induvial bodies). Yin poses look very different in each body.

In holding these poses we are creating forces within the body deep within the connective tissues. These forces help to create healthy stress for the body, leading to improved flexibility and strength of the connective tissues. This in turn helps to maintain healthy joints. The long term goal of yin yoga is to develop strong and flexible joints.  

"We do not use our body to get into a pose. We use the pose to get into the body" - Bernie Clarke

The 3 principals of Yin 

1. Time - we take our time with the poses

Caterpillar pose with bolster support

2. Passivity - we surrender to gravity and find relaxation. 

3.Stillness - both physical and mental stillness - finding a single pointed focus.

 The 3 tattvas/qualities of yin yoga 

1. Stillness/steadiness of the body

2. Stillness/steadiness of the breath 

3. Stillness/steadiness of the mind

Restorative yoga

A floor based practice.

Gentle poses held for several minutes at a time. Props are use to get as comfortable as possible.

Restorative yoga the focus is on the passive release of mind-body tension.

Helping us to release from day to day stresses and strains.

The principals and qualities of yin can also be applied to this practice.

Nidra - Yogic Sleep

Guided deep relaxation 

No movement required - get as comfortable as possible and rest while you are guided deep into relaxation. 

20 minutes of  Nidra is said to have the same effects as 2 hours of sleep.

You're welcome to come to these session in your PJ's.

Sound Bath - Vibes - Bowls -Sound.

Here at YMS I use Crystal singing bowls for these sessions. I usually couple a sound bath with the other modalities of the serenity offerings.

All of the modalities used in the serenity sessions - 

Support a reduction in the feelings of anxiety and stress.

Promote deep rest. 

Support the immune and nervous systems. 

Promote the sense of well-being.

I hope to see you at a Serenity session soon. 

Sarsha x

More details can be found on the website yogamovement.studio where you can also sign up for the newsletter - to get all the latest YMS information sent to your inbox.