If you’re feeling depleted or like your emotions are close to the surface then you’re not alone. There are big energies at play this week with the solstice and a full moon. Try to carve out some time for yourself to rest and recharge.
This guided body scan relaxation will help you connect to your body and breath and feel more present.
Feeling flat and low in energy?? Try these essential oils to boost your energy and motivation levels. These are oils I use day to day to help me focus better, fight fatigue and improve a flat mood.
Lemon and wild orange. These two citrus oils are uplifting, positive and mood boosting. They are great to use with tapping or a in a diffuser when you’re working.
Peppermint reduces tiredness, helps to lift a tension headache and gives an instant boost of focus
Eucalyptus is an invigorating and energising oil. I often inhale it or apply it topically (on my skin - diluted with a carrier oil) before a morning yoga practice
Frankincense is a powerful and uplifting oil which can help to balance hormones and calm the nervous system. It’s the oil I reach for when I’m not sure what I need
Ginger or pink pepper. These oils are spicy and energising. They help to improve focus and instantly wakes me up. I keep pink pepper by my laptop to inhale when my energy and motivation slumps or to give me a lift before a zoom call.
A note on using essential oils…. OIls can be inhaled directly or using a diffuser. You can also apply oils topically using a carrier oil such as fractioned coconut oil.
I often get asked by students ‘what can I do to practice between yoga classes?’, so I’ve created a selection of guided practices to help you try yoga, meditation and mindfulness at home.
These are practices to help you breathe, focus, feel energised and relax. They are techniques that often feature in my classes. I hope they inspire you to create your own yoga practice.
Your Yoga Hub includes:
Mindfulness exercises including breath awareness and body scanning
Guided meditations
Relaxations and yoga nidra to help prepare for sleep
A 10-min yoga sequence to practice every day
Audio files and videos between 10-minutes and 25-minutes long
These recordings are completely FREE for my community. Click here to get access. A link to the resources will arrive straight in your inbox.
Explore the practices and see what your mood, body and energy level are calling for. Let me know what you're using and what you'd like to see more of!!
When we’re under pressure our bodies feel constricted and tight. You might notice your breathing is quite shallow in your chest, which creates tension and keeps the body in a stressed state.
Yoga and mindful breathing help us create space and allow energy to flow more freely in our body and mind. Try this 3-part breath to encourage deeper, diaphragmatic breathing:
Sit comfortably or lie down with your knees bent. Close your eyes, relax and breathe naturally through your nose.
Place your hands on your belly. As you inhale, feel the belly expand and your hands lift. As you exhale, feel the belly sink back towards the spine. Take 5-10 breaths.
Move your hands to your chest or the sides of your rib cage. As you inhale, feel the natural lift of your belly, followed by the expansion of your chest and ribs. As you exhale, feel the chest and ribcage release followed by the belly. Continue for 5-10 breaths.
Next, bring your hands to the top of your chest, just below your collarbones. As you inhale, breathe all the way up to the collarbones and feel them rise slightly. Then, exhale completely.
As you continue to breathe, keep your awareness on this three-part movement. As you inhale, your belly lifts, your ribs expand, and your chest rises. As you exhale, your chest drops, your ribs contract, and your belly softens and lowers.
Continue at your own pace, gradually letting the three parts of the breath flow smoothly without pausing, like a wave. Continue for up to five minutes, or as long as you feel comfortable.
Yin became my go to practice during lockdown 1 when I was recovering from an ankle injury. It’s a beautiful way to create space in your body while giving your mind time to rest. I continue to practice yin every week and always sleep better afterwards.
Here’s a short yin sequence you can practice at home. It focuses on chest and shoulders, great for combatting screen time and lifting stuck energy around the heart. You’ll need some cushions and a blanket. Don’t worry if you don’t have a yoga bolster, just stack up two pillows.
1. Chest and shoulder opener:
Roll up a blanket and place across your back, along the line of your bra strap. Lie down on your back, legs extended with toes flexed. Let your arms fall out to the sides, elbows bent. Tune into your breath for a few minutes. Inhale for 4 counts, exhale for 6.
2. Sphinx /Seal:
Lie on your front with a cushion under your shoulders. Place your forearms parallel on the mat, elbows under shoulders, palms down. Look forwards. Hold for 3 mins. Option to stretch more deeply after 2 mins by turning palms out and extending your arms.
3. Melting heart:
Come to hands and knees. Place your forearm across the mat and lower your forehead onto it, or just in front of it. Extend your opposite arm out in front of you. Allow your chest to sink forward. Hold for 2-3 mins then switch sides.
4. Wide knee child pose:
Sink bottom to heels and widen your knees to mat-width apart, toes touching. Place a cushion between your knees and bring your torso to rest on it. Turn your head to one side. Hold for 3-4 mins, turning your head to the opposite side half way through.
5. Reclined wide knee pose:
Come to sit in front of your bolster. You can prop the bolster up on blocks to create an angle (lovely to bring more openness to the shoulders). Come to lie down on the bolster. Bring the soles of your feet together and let your knees fall out to the side, placing them onto cushions for support. Bring your arms alongside your body, palms up. Rest for 3-5 mins.
6. Final relaxation:
Come to lie flat in savasana. Let your body relax and breathe easily. Rest for at least 5 minutes (or as long as you like)
Here is a short video of the sequence to show you the poses and a playlist for your practice.
Yin Yoga Playlist February (opens in Spotify)
I’d love to hear how you get on!
Heart opening yin (time lapse)
This week in my classes we’ve been focusing on the power of connection: connection between our body and breath, connection between ourself and others. This morning meditation brings this theme together into a heart-centred breathwork and meditation practice to help you open your heart and feel your inner light.
This is a guided practice so no experience is needed. Just find a comfortable spot where you won’t be disturbed. The practice is 25 minutes long.
Join the Zoom recording:
Passcode: .3dXfw*R
The start of a new year is an opportunity to reflect on what we want to create and fill our lives with, to set intentions (if that’s your thing) and embrace a shift in focus. I enjoy this process but I know for others it can cause pressure.
The truth is, you don’t need a grand plan or a better version of you. Each day brings us the opportunity to start over (so if you’re not feeling 2021-ish yet then that’s ok). Remind yourself this:
🔥You are an incredible unique being.
🔥Embrace ALL of you: the passions, dreams, quirks and fears that make you ‘you’.
🔥Be gentle and be kind.
🔥Keep listening, learning, trying.
🔥Stay true to what you want and what you believe in.
Change is as much about stripping back, letting go of layers, beliefs and habits that hold us back, and a coming home to our true self.
So, the questions I’m asking myself this new year:
What do I want to let go of from 2020?
What do I want to replace it with - what qualities, words or things do I want to fill my life with?
What am I grateful for?
Wishing you a new year filled with love, health and happiness. Let’s keep dreaming, showing up and moving forward together. x
Treat yourself to a month of heart-centred yoga and meditation to finish 2020 with love, joy and hope. The perfect way to prioritise your wellbeing and look after your mind and body as we close the year.
What’s included?
• Weekly Yin yoga classes
• Weekly guided meditations
• Weekly affirmations and journaling prompts
• 2x bonus audios: guided relaxation and a yoga nidra for sleep
When?
Throughout December. Join live via Zoom or get the weekly classes sent to your inbox. Recordings shared afterwards so you can catch up on any missed classes.
Yin yoga is live on Monday evenings, 6.45-7.45pm
Guided meditation is live on Friday mornings, 8.00-8.30am
Total investment: £40
Take care of yourself this Christmas time, I’d love for you to join me! x
