Category: Yoga Blog

1. Yoga in Times of Uncertainty

   Posted on 1:37pm Wednesday 29th Jun 2016

   

   The recent referendum on the EU seems to have thrown our nation into turmoil.

   Whatever the outcome and whatever the path we go down as a nation in the coming weeks, months and even years there will be for the time being a measure of uncertainty.

   The types of things we might have to anticipate are: change, conflict, obstacles, worries and the threat of regional and community isolation.

   So how can yoga be of help with all this?

   Yoga can help support our comfort, health and happiness in this increasingly stressful world.

   In addition to what yoga can do for us individually the main concepts of yoga provide us with a mechanism for stemming the effects of social despair. We currently seem to be at a loss in our world discarding former values and hoping to construct new ones. In this scenario yoga can give us the means to discover our own true self or personal reality through self enquiry and self reflection. The strengths gained from this can enable us to come to terms with the wider realities of our world and environment.

   Dealing with Change

   One of the prominent techniques we use in yoga is asana or posture. Asana is the most prominent technique in yoga probably because it is the first thing many of us are introduced to when we take up the practice. Yoga is really more about the mind but we start indirectly with the body to get to the mind through the back door because it is more responsive to our commands than the mind.

   Having said that a lot of good work can be achieved through the body.

   If we use asana carefully over time and learn about gradual improvement rather than fast track excellence we learn that we have to be patient with change. We learn not to get too anxious about being right and perfect all the time and allow for development and evolution.

   Yoga breathing in asana helps us to cultivate this patience with change and over time this patience is translated into our day to day life. We begin to react differently to circumstances we find ourselves in. It does not mean that we have to end up being passive and oblivious to what is going on around us and we can still be proactive in the change process. However, our reaction is more considered and from a position of greater calmness and harmony.

   Dealing with Conflict

   

   On the issue of conflict there is a great concept in yoga known as non-dualism. Dualism is where we tend to see everything as this or that, black or white, us and them, either or....

   Non-Dualism is often a difficult concept to grasp because it is so easy to see things in a dualistic way:

   soft/hard, cold/hot, pain/comfort, high/low, light/dark etc but if we look closer we often see that things are not always quite as they seem. Bit like yin and yang there are often bits of yin in yang and visa versa.

   In our yoga practice we attempt to apply non-dualism by embracing both ends of the spectrum.

   One of the prominent practices is to use our breath to lower tensions. Here's how we do it. Whenever we move or put our body parts into a yoga position there is a potential tension somewhere in our dimensional structure. We feel this as a sensation. The more momentary or prolonged tension we introduce the more energy we use and the resulting experience can be one of tiredness and even stress that could lead to anxiety or headaches. By applying the breath to the posture we help to alleviate or soften the feeling of tension. We attempt to incorporate a degree of relaxation or calmness into the process.

   There is a similar embracing of stillness with movement in yoga. Remember the well known phrase “moving into stillness”. This can have a number of interpretations and I have always thought of it as moving in such a way that the movement has its own element of stillness. The great Yoga Sage Patanjali said that all asana must be effortless. To do this we have to blend effort with calmness.

   There is a kind of merging of these opposites.

   We attempt to make “challenge” more comfortable - movement more still - tension more relaxed.

   Pain more painless or tolerable - Still being aware of the qualities of both.

   Dealing with Obstacles

   It follows from this thinking that in our practice we strive to allow ourselves more access to new experiences learning to embrace things that are open to more than one interpretation. This is in fact one of the things we learn after a while of studying yoga. Many concepts are open to our interpretation but we still have to make room for other meanings and explanations. In this process we can learn more about ourselves. We learn to be more calm and deal better with uncertainty. Be less reactionary. Eventually, we move to solve issues without stress, participating more fully in life by removing obstacles like anxiety, inertia, doubt and lack of focus.

   Dealing with Isolation

   Even though yoga practice can often be in the privacy of our own homes it is still community based in that our choice of postures can be what we have picked up from attending classes. Many students of yoga after attending classes for a while could just as easily practice alone but they attend classes often for the community it brings, for the commitment it gives them. They are more able to share experiences and ensure their continued practice.

   As human beings we cannot help having a deep connection with others. Isolation can all too often lead to physical and mental problems. We have all experienced this in our lifetime in our own communities when lonely reclusive people can end up mentally withdrawn and in physical decline.

   Yoga class association allows us to link our calmness and challenges with others and share our human condition. As with all other yoga methods this strength of fellowship can translate into the wider community where we can bring our skills of physical, mental and emotional flexibility, strength, composure, poise and balance, calmness, compassion, understanding, friendliness and contentment all of which helps us greatly in our relations with others.

   Barry Todd (Hatha Yoga Trainer)

   
   
   

   
   
   

2. I'm not fit enough to do yoga!

   Posted on 8:56pm Sunday 12th Jun 2016

   I'm Not Fit enough to do Yoga!

   I think it is safe to say that most people who start attending yoga classes are what they might describe as being a bit out of shape, a bit overweight, stiff and inflexible, off balance and/or experiencing stress or anxiety. They may be influenced by their doctors or other health professionals to try yoga or by a friend who is already feeling the benefits of regular yoga practice.

   Of those who attend probably half keep with it for a while and the other half fall at the first yoga mat.

   Of those who sack yoga sooner rather than later it is a particular category of triers who I feel most for.

   Take a not uncommon situation: two middle aged lady friends (or sometimes males friends) book a yoga class together. One has tried yoga before in the past and scanty exercise since and has become stiff and inflexible and a little overweight but could be just a few weeks away from getting back on track. The other person has never tried yoga or much of any physical exercise perhaps since school days, they are well over weight as well as being stiff and inflexible, they may also be experiencing poor balancing skills and poor range of movement at the best of times.

   After one class either the first person keeps attending - alone – or both stop attending.

   I am not over worried about the first person as they are not so far from getting back into practice and may soon try again or take up some other exercise dumping the yoga out of loyalty to their disheartened friend.

   It is the second person, the disheartened friend, my heart goes out to. They may simply retreat into giving up and never experience the great benefits of a regular yoga practice.

   I understand that for a person with poor flexibility, range of movement and balance, a typical scheduled yoga class can be daunting. They look around the room and see most people at least moving in the right direction with some success while they are struggling to get off the floor and come into the most simply of poses. It's hardly surprising they give up and they probably cant wait to get out of the room in some cases.

   At this point I thinks it's important to remember one of the well used yoga slogans:

   “yoga meets you where ever you are in life”

   This is a very true saying. Yoga is in fact for anyone. There is always some technique you can use even if you are laid up in bed recovering from a road accident.

   I know this because just a few years ago a yoga student of mine was in a serious motorcycle accident. After a lot of surgery to save his leg and general health he ended up at home in bed for many weeks awaiting further surgery. He emailed me asking me if I could put together a collection of yoga postures that he could use while restricted to the confines of his bed. I sat down and worked out a regime for him and he used it daily to help the progress his recovery.

   This was an extreme case but there are many people who are chair bound in nursing homes benefiting from yoga every day. People in wheelchairs, people with cerebral palsy who can only walk with the aid of sticks, blind people and the list goes on. Yoga meets all these people where they are.

   All its takes is a little more courage and perseverance and commitment and the disheartened friend might never look back.

   I am often amused by some of the conversations amongst students after class It's surprising what students will reveal about themselves after just a few sips of herbal tea! Lemon grass, green tea, lemon and ginger can sometimes have that wonderful power of lowering peoples barriers.

   I have had students who attend for months if not years and then one evening out of the blue while intoxicated by the delights of nettle tea divulge their yoga secrets. One recently said to another fairly new attender “Yoga was the best thing I ever started...” and “I could not do without my yoga” and ”Even after a couple of weeks on holiday I miss it and start to feel it physically”.

   As a yoga teacher I know that even the disheartened friend if they persevered and tried to stick with yoga they would never look back. If they tried to resolve to do a daily practice even if only for 5 minutes to complement their weekly class they would start to see progress in weeks. After a few months they would notice they were calmer, more toned and flexible and that their range of movement was noticeably better. This should be true even if their initial worry was their overweight. Yoga helps people to handle weight better and can even put them get back on track to begin to lose some unwanted weight.

   You might say but how would they survive that scheduled class where everyone seemed to be coping but them. Well, the best thing to do is not just go to the first class that comes up and be a little wary of a class a more nimble friend attends. Look for a class that is for beginners or if this still seems challenging look for a restorative or remedial class where the spirit of yoga asana is still practised but on a much lower key to accommodate various needs and gradual progress. Don't be scared of ringing up or emailing a teacher you have in mind and asking them what might be suitable if you believe you would struggle. Ask if you can meet them at their studio just for a quick chat so you can find out what to expect and get the flavour of the environment. You could even ask about private sessions for a while until you feel more confident – this would incur more cost but you may have the means to do this.

   A good Respite Yoga Class still sticks to the spirit of yoga but does not push the classical postures. It rather modifies them so that attendees can learn to move in the right direction. In addition it's important to point out that if you are new to yoga there are a lot of yoga techniques that are more subtle than posturing but equally as important. These include correct breathing, relaxation and even some of the psychological buttresses of yoga such as tapas that seeks to bring thoughtful daily regularity into your practice, svadhyaya that helps us to learn the great value of self enquiry and ishvara pranidhana that teaches us to release our worries and concerns to a non-religious spirit higher than ourselves and one of our choosing.

   If you are thinking of trying yoga because everyone you know who has tried it says it is great remember another thing: you don't need to use your body as a tool for yoga but use yoga as a tool for your body. In other words yoga techniques are there to use in the service of our physical, mental and emotional well being and as you get to know yourself more through the practice of yoga so you get to know how to choose what technique to use, when to use it and exactly how much effort to apply.

   
   
   

   Barry Todd (HathaYogaMan)

   
   
   

   
   
   

3. The Miracle of Chair Yoga

   Posted on 10:16am Sunday 29th May 2016

   The Miracle of Chair Yoga

    

   I suspect many seasoned and accomplished yogis would not give chair yoga much consideration.

   When it first came into the yoga arena it was directed mainly at those who struggled to stand and do yoga and also as a useful exercise for desk bound office workers.

   These two uses are still valid but the amazing value of chair yoga became apparent to me a couple of years ago when introduced as a unit on the yoga teacher training course. Even then it was intended to give trainees another tool in their kit when trying to accommodate struggling students.

   What was amazing was that the trainees group feedback after practising chair yoga was surprisingly positive rather than dismissive. They thought it had left them feeling like they had done a regular yoga practice despite their not having been on their feet for an hour. What's more I had to agree with them.

   Admittedly, you are using a prop that many yogis would feel unnecessary but the secret around chair yoga is to use the chair creatively while still keeping as close as possible to yoga posturing.

   Like any yoga flow the practitioner can put as much or as little effort in as they like depending on their desired outcomes or their physical capabilities.

   A flow can be adopted that will work from the feet right through to the upper body.

    So to begin with sitting towards the edge of the chair you can flex the toes as if beginning the attempt to stand but simply applying the pressure of that effort on the toes into dorsi flexion. Then pointing the toes to the rear of the chair below the seat and pressing the upper toes down into the floor as in plantar flexion. These are humble beginnings but effective for toning the feet.

    From here we can do a rounded selection of work with the legs and hips from extending the legs alternately clasping behind each thigh to flexing and clasping each knee for flexing hips.

    A modified version of Warrior II is accessible keeping the sit bones on the seat of the chair and a kind of Tree Pose which sees the legs extended in front with the ankles crossed while clasping the hands above the head.

   One pose I like for core and hip strength is simply lifting the feet off the floor and bringing the soles together.

    Then there is the chair twist using the back of the chair to stabilize the rotation and yes even the Chair Pose itself but a more accessible version and without quite lifting the sit bones off the seat.

    There's many more in the flow I use culminating in some neck and shoulder work and even a meditation if we have time.

    I have used Chair Yoga a number of times with my “remedial” yoga group and it is always a winner with them. What's more they never think it is a soft option even those in the group with greater range of movement and strength. What's more once familiar with the chair yoga flow it is easy to practice at home. All you need is a kitchen or dining room chair and you're away.

    Barry Todd (HathaYogaMan)

    

    

    

    

4. Retreat to silence

   Posted on 8:42am Thursday 7th Apr 2016

   Imagine this:  Absolute quiet interspersed with the sounds of birds singing , clocks chiming,  the wind rustling through the trees and occasionally carrying the sound of the waves rythmically washing the bPicture this: A country house in it's own grounds with views of the sea and the mountains, lots of quaint features and an atmosphere reflecting of yeateryear mainly because thankfully many of the original features have been preserved and maintained.

   Friday evening:  Gradually our yoga enthusiasts arrive and each expresses their wonder at the tranquil location.  After a refreshing drink  suitcases  are unloaded that without exception appear to be packed for a full week rather than the weekend.
   
   

   Imagine being greeted as you arrive by truly free range hens who are tame and almost come when you call.

    

   It's time for a very welcome post journey yoga session to loosen up a little before dinner.
   

   Dinner is a three course vegetarian delight first with butterbean soup followed by lentil and nut roast with accompanying veg. and lemon sponge and custard or apple puree and ice cream (soya) for Gluten Free.  All home made by the sisters who make us feel very welcome.

   Before retiring for the night we have a yoga session to prepare for sleep and it works, everyone is eager to get comfortably to bed.
   
   

   The mattresses are bouncy and yet firm, very comfortable.  There is a wash basin in each bedroom and plenty of toilets, showers and baths dotted along the corridors.  There are also brew points with ample supplies of drinks and kettles, biscuits etc for a last drink before bed.
   
   

   For those brave enough to get up in time for 7.30 (and I believe everyone did) there was a wake up Yoga session before breakfast.
   
   

   After breakfast on Saturday  a guided visualisation relaxation helps the food go down and everyone attended.  A stroll around the grounds proved to be a photo opportunity as well a bird spotting exercise - we definately heard a woodpacker peck pecking at the trees.  This was fololwed by an energising yoga class with postures to prepare for lunch which was a 3 course meal with vegetable soup,a fantastic selection of imaginative salads and a choice of puddlings.
   
   

   In the afternoon as the weather was reasonable we managed a walk to the beach which involved a 15 minute stroll through the village down a tunnel under the main road leading us to a smooth sandy beach with pebbles.  We had some fun there and although it wasn't possible to do any real yoga on the beach, for the sake of pride we made an attempt (just while the film was running). We all got a good injjection of ozone. 
   
   A few people had stayed behind  doing their own thing which might have been reading, sleeping or mooching.
   
   

   Back in time for a yoga session to the sound of a gong which was a different experience.
   
   

   Then before dinner we have time to have  a fun exercise and play a game to get to know each other a little better and to stretch those comforts zones - only fair as the muscles and joints had plenty of stretching so far.

    

   The evening meal was  curry and rice and for pud bread and butter pudding with a glutton free version too.
   
   After dinner we decided the weather is good enough for an outdoor activity so we prepared indoors for the labyrith walk meditation.  Once we have the process firmly in mind we make our way to the stone Labyrinth, fantastic.  One of the most charming things about this area is that it is hidden  through a stone arch just off the rustic path that leads up the hill to the sea view.  The labyrinth is planted with a selection of herbs and shrubs amd is truly hidden gem.  The walk and meditation is enhanced by the sound of your feet moving across the small stones.
   
   The labryinth thereafter seems to be like a magnet for quiet moments and almost everyone had a lone contemplative walk.
   
   

   Our evening yoga before sleep class is becoming a habit now.
   
   

   Sunday morning everyone attended the wake up yoga session.  Following breakfast we relaxed to a gong bath.  Then a final yoga session before lunch which was parsnip roulade with vegetables followed by egg custard and apple puree.
   
   

   

   All yoga classes were in the chapel to the sound of silence a wonderful luxury not to be contaminated with music however relaxing.

    

    

    

    

   Things I don't know about the weekend:

    

   I don't know which labyrith I liked the best - the gravel one or the lawn one

   I don't know how Barry came up with so many different versions of Yoga that seemed to be perfect for the time of day.

   I don't know how to thank all the lovely people who joined us.

   I don't know how a weekend can feel like its been a week.

   I don't know how to find that lovely quietness at home
   
   

   It took us so long to manage to book into this place but it was worth the wait and we have pencilled early for next year in the summer this time  We wanted to take advantage of the outdoors to enjoy yoga on the lawn and even on the beach.

5. Yoga: to teach or not to teach

   Posted on 10:04am Tuesday 15th Mar 2016

   

   Yoga: to teach or not to teach?

    

   If you are a yoga practitioner sat out there thinking about this then there is no easy answer.

    

   Yoga Teacher Training is a minefield of variables and evolving at the same time. That's a bit like juggling while on a skateboard. At the end of the day after you have made all the necessary enquiries and spoken to all the necessary course tutors and visited all the necessary studios and read all the necessary syllabus and checked all the books lists and listened to all those friends and contacts who have told you how hard it has been and how they never thought they would get over their nerves to teach a group of people, then you have to pay your money and take your choice.

    

   Safety and Yoga Teaching

    

   Your friends are right in many ways in that yoga teacher training courses are hard work. They require a lot of commitment probably over a full year giving up weekends and some evenings.

   A 200 hour course means you have to spend 200 hours of quality time on your learning and on most good courses around 160-180 of those hours have to be with the course tutor. There will be homework every month including preparing flows to teach to your fellow trainees. The better courses spend at least half the time on training and practice which means actually working deeper with the techniques you use in your own practice and will ultimately use in a scheduled class with members of the public. The practice flows with fellow trainees will often allow time for diagnosis so you can receive constructive feedback and you will also be able to give this back. Safety has to be the first priority in your learning process and this is often overlooked with many trainees who initially get preoccupied with things like technique, timing, postural benefits, oral skills and nerves.

    

   Teaching for YOU or for THEM

    

   The safety issue is an interesting oversight and is often indicative that in the early months trainees are still teaching for THEMSELVES. This links in with the important issue in teacher training of approaching it with a strong view of Self Enquiry rather than personal or even professional development albeit the latter is important but again mostly with your intended students in mind.

   Even if you have been practising yoga regularly for many years and even if you are already teaching another subject you will find that teaching yoga to others is a paradigm shift.

    

   Motivation behind teaching, and this doesn't just apply to teaching yoga but to any subject, is that when you develop skills and knowledge with a view to passing these on to others, you learn things in a different way than when to do it for YOURSELF. In yoga, safety has to be a priority and also being honest about what you know and teaching only that. There can be a temptation once you start teaching yoga to scan a book for a technique and then attempt to teach it just to vary your class content. Teaching yoga whether it be a pose or breath control or any technique is more ethically done if from the depths of your own continued practice and development. In other words you have experienced it so much yourself that you know exactly what your student can expect and you can even tell them what to expect. This helps build yoga student faith and trust in you because you know what you are doing.

   The safety issue is also not always about oversight and some trainees think because they cannot feel any strong warning signals when coming into pose then there is no need to mention it. This is not acceptable and often reflects trainee asana and technique knowledge. When a teacher really knows their techniques this includes all the possible dangers and risks and strong sensations that can be experienced by students attending classes. It becomes important to remember that as a yoga teacher you will be guiding students through an experience and you will want that experience to be the best is can be for THEM. In fact everything you say, every instruction you give, every pause you make, what volume you use etc all goes towards that experience. Students who attend you classes make an appointment with you for that experience. Only you have the power to make it the best it can be but always for THEM.

   The YOU part of YOUR yoga experience comes when you are in you own personal practice.

   So ask yourself early on, “why do I want to teach yoga?” and be scrupulously honest with yourself.

   I know that some may now be a bit disheartened by these comments and think well surely I have to enjoy my teaching experience. These comments are not saying you can't enjoy it. The joy can be in making your students experience a safe and meaningful one. One where they can leave your studio feeling more alive and more of an idea of what it can feel like to be fully human after experiencing an hour of your magical alchemy.

    

   What students want from yoga teachers

    

   When asking new trainees what they think students expect from a yoga teacher most of them say things like: commitment, friendliness, good communication skills, respectfulness, mindfulness and awareness, insurance cover, enthusiasm for yoga, adaptable to student ability etc.

   While all these things are good qualities, it is important to remember that most students attend classes for just a few reasons: they want good instruction as to how to practice the various techniques, the knowledge that a teacher has gained from years of practice and application and if they are lucky, some inspiration to continue their practice. These three elements have their own depths. Good instruction has to be audible, with clarity and confidence. It has to have accuracy and good timing and a little bit of humility that at least moves away from overpowering. Your dialogue is often best when it's smooth rather than snatched and fast paced. The faster you talk the more the students miss! Instruction has to impart just enough information. They say that beginners only remember 3 consecutive instructions.

   Knowledge is what the teacher knows from years of personal practice and application. It's knowing about the order of the yoga flow. What posture should follow others. Should there be counter poses. When to breath. A common phrase used by yoga teachers is “Don't forget to breath!” When it is better to tell students when to breath and how to breath. These are just a few things to consider.

   Inspiration might be a luxury in many yoga classes especially in gyms and spas when there can be over 30 attendees. Although even here inspiring students is not impossible. Inspiration often comes with experience and fluency with your yoga material. The use of humour and bringing emphasis to certain parts of your delivery etc.

    

   Transformation and yoga training

    

   I mentioned earlier that a good approach to yoga teacher training was to think of it more as an experience in Self-Enquiry. This term has many meanings and is even a kind of meditative technique in itself. One way of thinking about it though is that a teacher training course brings together a number of like minded people for 200 hours of more who are hoping to make some changes to their lives for the better. The loose objective might simply be to come out at the other end with a piece of paper that says they can teach yoga and that enables them to get insurance cover and work in gyms and spas and studios and the confidence to set classes up themselves in new locations.

   For others it is more of a journey of self discovery. To being open to genuine and honest change and hopefully even a transformation in themselves. All good yoga training courses bring an element of this as trainees spend hours working and interacting together, exchanging information and experiences not just about yoga but other things in their lives. There is always a kind of inter supportive nature to yoga training. Everyone is rooting for each other wanting them to do the very best they can during the course and achieving the maximum benefits. Most trainees go to the trouble of attending each others public Observed Teaching Practices even travelling miles to do so giving pre class encouragement followed by praise at the end.

   Trainees often say how they miss this spirit of friendship and community and often get together periodically to regenerate that feeling. Yoga teacher trainee friends are often made for life.

    

   What's also interesting about all this is that while most graduates go on to teach, some simply bask in the joy of their experience. Having been a dedicated student for this more concentrated time enquiring more deeply into themselves they have also found strength in the psychological support gained from their deepening knowledge that leads them closer to modesty, openness, sincerity and a more natural an unassuming disposition.

    

   So in conclusion, whether you intend to teach or not, a yoga teacher training course can be a great option for the benefits and values it can bring in its transformational journey. It is not an easy option and can mean hard work and a shift in your comfort zones but you are always going to be on the path that will provide you with the opportunity for change. This change is unique in that it provides the opportunity to expand the portals of your awareness and consciousness in a capsule of time that could otherwise take many years of simple weekly practice.

    

   Barry Todd Yoga Teacher Trainer (HathaYogaMan)

6. Ho to get the most from a yoga class

   Posted on 12:05pm Thursday 10th Mar 2016

   The benefits of yoga practice

   In my expeience 90% of people who attend yoga classes do so for stress related reasons. This can be stress from their occupation, from health concerns, family pressures or even a combination of all three. Some attend because they wnat to try something new, because they have an injury or health condition that their GP has recommended yoga as a help. One lady once said she was taking up yoga because she wanted to be a better business women. In fcat yoga can be helpful in any of these areas of life, Some people also start yoga for spiritual reasons. They are seeking other realities or wanting to transcend consciousness or discover their true inner Self. Whatever your objectives it is said yoga can meet you wherever you are at this moment in your life and will bring you benefits. It's even okay to have preconcieved ideas of outcomes from your yoga practice but also be prepared for other benefits that you may not have anticipated. We shall also see later that it is possible to directly or indirectly apply techniques that will influence outcomes.

   Yogas Physical Benefits
   

   Most yoga classes in the West are deemed asana classes or classes where you practcie posturing and this suggests something physical because it is to do with bodily shapes. So yes asana or psoturing can make us more flexible, more toned and stronger. On this last one people sometimes seem surprised because yoga can often be associated with gentle stretching, squeezing and twisting. In actual fact some of the yoga core strength asanas can be very challenging. Of course you can always start with milder core strength work and lead up the to more challenging ones!

   So the physical side of yoga often attracts aspirants in their initial curiosity and the postures are often easier as a starting point to get your head around yoga as a concept. Upon further practice and investigation however, you soon discover that there is a lot more to yoga than mere physical improvement. This is what makes yoga stand apart from many other physical exercise regimes. It is the mental and emotional elements that give it an extra quality.

   The great thing about yoga postures is that they try and get to all parts of the body in each and every pose. So if you only have a brief time to practice one day each posture can be almost be a complete practice in itself.

   To get the most from yoga physically, liten to your teacher and also listen to your body. That is importanat because no teacher can feel for YOU so you have to always be listening to yourself. Just stretch, squeeze or twist to your working edge or that place where you can feel sensations but without too much discomfort and certainly no electrical pain. Achiness can be okay as when we do any physical exercise we have to agree to have some discomfort to help improve our bodies.

   You will also soon come to realize that the breath is an important part of yoga postural practice. When we exercise the body we have to stress it to some extent to gain the improvement we want and this has to create some potential tension. Correct yoga breathing can help smooth out this tension so helping to leave us more calm and comfortable as well as toned and flexed. A good teacher wont just remind you when but also how to breath. This referes to both the tempo and the direction of the breath. Breathing through the nose is the best practice and depending on the pose slow deep and comfortable breaths and directing the breath to an appropriate part of the body. So for example when in a seated forward bend it can be useful to breath into the lower ribs of lower back. This more deliberate and directional breathing both in static and moving posture can help strengthen our muscles of respiration and improve the efficiency of our breathing.

   Mental and Emotional Benefits of asana and breathing
   

   After we have persevered with yoga practice for a while we begin to drop or sink deeper into postures using the nourishment of our rhythmic breath to smooth out physical tensions and  thus relaxing our bodies more.Then our experience becomes a different one. We begin to realize that the physical effort we make in yoga posturing ultimately has less tension and so we end up with a more satisfying and calming outcome when we leave the yoga room.

   Working regularly with our body and breath can help strengthen our powers of concentration not only for the time we are in practice but this power also translates over into everyday lfe. With release of tensions we also lose those mental and physical blocks that impede us and we begin to enjoy our lives on a higher level. We begin to notice that our anxieties have less of a hold on us and we can deal with whatever life throws at us with a renewed strength.

   We can eventually become experts in relaxation. By sinking more deeply into our bodily sensations whilst in asana and using the breath deeply and comfortabley we can immerse ourselves into a profound feeling stroking the body with the healing efficacy of the breath's naturally and nourishing action. This practice then makes simply lying or reclining relaxation easier to achieve. Allowing the body to sink into stillness while we focus our attention on something simple such as the breath itself or some point in the body such as the eyebrow centre or the heart centre. The latter is not easy to do for a prolonged period as it is passive and of little interest to the mind so it tends to wander. By constantly and gently returning to that point of focus while relaxing we gradually over time create longer spaces between distractions and begin to prolong our moments of peace and calm.

    Setting yourself an Intention or resolve.

   Once you are settling down into your regular weekly practice setting an intention for each coming practice can be a very powerful way of achieving a desired outcome. This can be something you want physically, psychologically or emotionally. For example "I will feel more toned and flexible" or " By the close of this practice I will feel calm and relaxed" If you have the opportunity just before the start of your class or home practice simply relax for a few momenets and then think of your desired outcome. Say it in your mind but say it with clarity, emphasis and even some emotion three times. This will help embed the idea in your subconscious mind so even if you dont think about it again during the practice it can still stay with you and bring about the outcome you want.

   Have a great practice!

    

   Barry Todd (HathaYogaMan)