It Takes a Village

So here we are in November.  In the UAE that means we can get back outside and enjoy bluer skies, fresher air and beautiful sunsets.  It also means the bugs are back and I am currently being eaten alive by the feisty mosquitoes who have been laying low and are clearly hungry and making up for lost time.

Psychologically and physically autumn is the time to get your act together, finish up projects that you have started and put aside the ones that aren't working out the way you had hoped.  We should be cleaning up our diet with a cleanse and plenty of seasonal veg and spices, and getting our respiratory system working with lots of breath work, fresh air and outdoor exercise.  It's also the time of year to focus on commitment, so whatever you say you are going to do, make sure you stick to it.  Get a healthy morning routine in place that you can stick to that wakes the body and stimulates your lymphatic system.  For me that means some dry body brushing followed by a cold shower (well at least for the first few minutes, and admittedly there is no way I would have been doing this bit in Scotland) and diffusing lots of aromatherapy oils that clear the airways (eucalyptus, peppermint, thyme and tea tree are great).  In our practice we focus on using the breath to guide our movements, opening the chest with back bends to increase our lung capacity and starting and finishing each session with some pranayama.

I'm relieved as the slower pace and focus of the flow is suiting my body as I continue to heal my injured back and learn to work with a recently discovered scoliosis in my lumbar spine.  This causes uneven pressure through my SI joint resulting in occasional flare ups and a lot of tightness through the pelvis, hips and glutes.  My commitment this Autumn is therefore to stay focused on this healing process and invest my time and money in working with the right people to keep me on track and guide me in the right direction.  I have been so lucky to find some amazing people who have helped me so far on this journey and I thought I would name check a few of them in this post to say a big thank you and help others who may be wondering which way to turn to fix things when they are broken:

My doctor: The orthopaedic doctor at Harley street medical centre in Abu Dhabi who saw me when my pain was severe, worked out what was causing the issue by giving me an X-Ray within half an hour and then promptly stuck a needle in the sore bits to help me walk out of there. Thank you for your quick, kind and friendly service.

My sports massage therapist: Thank you Google for finding me Claire Wyness who got me on the massage table and helped ease the muscle spasms. She is continuing to work with me to release the tension in the soft tissue that is pulling my spine and pelvis out of shape. She in turn referred me to...

My physio: Amy at BounceBack in Yas Marina, who analysed what is causing the problem, stuck more needles in me to promote healing in the joints and muscles, moved me about to get things back into place and gave me a programme of therapeutic exercises to strengthen what is weak (mostly my pelvic floor and adductors) and release what is tight (hip flexors, hamstrings, glutes). 

My yoga teachers: Santina Giardina Chard from afar and Nea Ferrier slightly closer to hand at Ashtanga Yoga Dubai. Both these beautiful Aussie yogis have stepped up when I have needed them and taken the time and interest to check in with me, keep me motivated and make suggestions that help me stay on the mat and practising in a way which is both safe and healing.  A big namaste to you both.

The anatomy guru: Stu Girling of Love Yoga Anatomy whose workshop in Dubai last weekend helped me to understand what is going on in my body and how to use yoga to both open up what is stuck and protect what is vulnerable.

In AYD's fancy new location at The Westin, Al Habtoor City for some anatomy fun with Stu Girling.

My osteopaths - Lindsey Docherty in the UK, for introducing me to this magical treatment and helping me find someone who could carry on her good work here in the UAE.  I've just started working with Dr Esther Navarro at the Osteopathic Health Centre in Dubai who is taking a holistic approach to healing the mechanical issues in my body with her amazing craniosacral adjustments, whilst also helping me to rebalance my hormones and digestion, releasing tension and rebalancing energy through my whole nervous system.

I should of course also thank all my friends, family and colleagues who have stepped in to lend a hand when I have needed it.  I am very lucky to be surrounded by such awesomeness.

That's a lot of people, and a lot of time and money (thank goodness for insurance), but I only have one body and I have learnt that I can't rely on one person, least of all myself, to fix it.  True healing takes a village and it is up to you to seek out the right people in that village to meet your needs.  

Yoga has taught me that everything in the body is connected - breath, mind, body, spirit.  We are an amazing mix of atoms and emotions magically thrown together and capable of doing great things, but we are also pretty breakable and there is usually a whole host of reasons that lead to any crisis point. True healing is hardly ever as simple as sticking a plaster on something and waiting for it to get better.  My physical problems have been caused by a multitude of factors that have built up slowly over time and it will take a lot more time, effort and commitment to carefully undo them.  However, I quite like my body and would like it to keep working for a while longer yet.  I wish I had sought help earlier, but now that I have found it, I won't be letting go any time soon. 

The Post Retreat Fallout - some late summer lessons

Tamarind Springs

It has been just over a month since I returned from Santina Giardina-Chard's Wild Women Retreat in Koh Samui, Thailand.  I could not recommend the experience enough.  Santina is an amazing teacher, Tamarind Springs was a beautiful, tranquil, green oasis and I got so much out of working on my physical and personal development in the company of a small group of beautiful, inspiring and supportive women.  It was certainly hard work, but I learnt some lessons that will stay with me for the rest of my life, and I know there will be many more to come.  Here's how each day worked...

The view from my villa

Every morning I woke in my beautiful private open air villa, went through a series of cleansing rituals, made some tea and sat on my veranda to write my journal as the sun came up, listening to the birds begin to sing and watching the bats and the lizards go back to bed.  I would go for a walk around the retreat grounds or sit on top of a giant boulder outside of my villa looking over the treetops and out to sea, feeling my connection with nature and the wider universe. Then I would stroll down the rocky steps to the yoga shala for meditation and Mysore style ashtanga practice under the watchful guidance of Santina who knew how to strike just the right balance between arse kicking and nurturing encouragement to get me working.  Her gentle and intuitive adjustments and refusal to put up with my BS and excuses helped me to find new pathways in my body, creating space that I had given up hope of finding, and inspiring me to find the motivation to take my practice forward by committing to the process.  After that we would neck back a fresh coconut and head to the natural cave steam rooms for a body scrub, steam and plunge pool regime that replenished, cleansed and rejuvenated the body, mind and soul.  Then, finally(!), it was time for a healthy buffet brunch, followed by a couple of hours for relaxation and reading before our afternoon discussion group.  This work was based around the writing of Clarissa Pinkola Estes, in her astonishing and insightful book 'Women Who Run With The Wolves', interwoven with Santina's hard-won wisdom and our own stories, experiences and journalling discoveries.  Mine usually involving some personal enlightenment prompted by an encounter with a creepy-crawly in my villa!  We ate an early dinner followed by more individual reading, journalling and processing which saw me crawl to my bed physically and emotionally exhausted each night, but I have also never felt more alive and connected both to myself, to others, to nature and beyond.

My lovely open air villa. Home to me and 5 million other creatures!

Sounds amazing right? In a scary, slightly crazy, hippy way?  It was.  This particular journey, like all stages of my relationship with yoga has been both wonderful and terrifying.  The big question for me though is always, what happens when you come home and step out of the bubble?  How can you maintain this work and commitment to self-discovery when there are bills to pay, mouths to feed, family commitments, friends to drink with, obligations to fulfil and relationships to live with?  How do you explain all your new-found crazy behaviour to your partner and kids?  How do you find the time to do all these rituals and practices that you know make you feel good, but take up so much time and energy that you cant always find or afford?  Can you actually go back to that life you left behind when you stepped on the plane?  Can you make the changes you want to make without destroying all the wonderful things you already have?  Is that really what will make you happy?  What happens when you think you are on the right track and then something comes out of the blue and knocks you sideways, or worse, right back to where you started?

These are the questions I am working out now.  They are the never ending chatter of doubt and fear that everyone has to live with.  Of course, there are no easy answers.

The universe will keep throwing it's crap at you (for me, just when I commit to doing a regular practice 6 days a week, I have put my back out, discovered I have some serious misalignments that need correcting and that I will need to start rebuilding my body all over again if I'm going to be able to manage things long term).  Nobody else in your life will seem to be on the same page as you.  People will still be flaky and thwart your attempts to move forward.  You will still get sucked into conflicts and the mundanity of daily life with a regularity that often makes you want to scream.  Your partner will still annoy you, and your kids will still drive you up the wall.  You will lose your temper, be hormonal and return to some of your bad habits.  But, you will also begin to observe it all with a slight detachment that makes you realise that you will come out of the other side and that all you need to do is stick on the path you have started for the answers to each new problem to keep coming.

The steam caves

I may not be doing the yoga practice I would like to be doing at the moment, but I have kept up most of those daily rituals (I just sometimes need to take some short cuts or spread them out through the day). I am journalling, and I am seeing people that can help me get back on track physically on a regular basis and as part of a long-term commitment to taking care of myself.   I am trying to be careful about the choices I make and the ways I use my energy and have spent a lot of time thinking about what I want to do with the rest of this year and into the next 5 years and have started to put some steps in place to get there.  I am being more honest with myself and with those around me.  Late summer is the perfect time of year to do this kind of work, and I feel really connected with this process.  I am still making plenty of mistakes, but I am going to keep getting up and keep on trying.

If you are feeling stuck, hurt or uninspired then the kind of work I was lucky enough to begin with Santina can be a wake up call.  If I have learnt anything at all since I first rolled out my yoga mat it is that sticking your head in the sand is not a long-term strategy for health and happiness.  When I was away I cried many tears, I laughed many laughs and I had 10 days to think about what I am, who I am, why I am and where I want to be going in the most beautiful surroundings.  It is now my husband's turn and he is currently away trekking in Nepal and I can't wait to hear all about his adventures and discoveries on his return.  These things are never cheap, they are also an incredible privilege that we are particularly lucky to be able to take advantage of due to our current circumstances and location.  That said, no matter what your position in life, there will always be other things you could be spending your hard earned money on, but if you feel a need to be there then you owe it to yourself to find a way.  I believe that if you surround yourself with the right people at the right time in your life you will begin to face up to what is holding you back and learn to let it go.  You will never regret the investment.  You won't find all the answers there and then, but you will start to understand the questions you need to ask and keep on asking, even when things get tough and it would be easier to turn your back on the process.

It may be painful, it may not be perfect, but that is life and it is always worth it.

Leaving the shala for the last time to face the music at home!

  

10 ways to spring detox without going near a juicer!

Spring is the time for fresh starts and getting rid of anything toxic in our life. I love a good juice cleanse from time to time, but there are other, just as important and effective ways of clearing out the bad stuff and letting the good stuff in.  Here are some top tips on how to detox without stepping foot in the gym or blowing all your wages at the organic fruit and veg market:

1. Meditate for 5 minutes.  You don't need to get into lotus, or start chanting, unless of course that's your thing! Just sit quietly and comfortably, keeping your spine as straight as possible, and focus on the natural rhythm of your breathing. Clearing out the clutter in the mind, especially at the start and end of the day, is the best way to refocus on our intentions and set the tone for the day ahead.

2. Swap your morning cuppa for hot water & lemon.  This alkalises the body and kick starts your metabolism before you even get to the cereal cupboard.  I never thought I would be able to get out of bed without a cup of tea, but this does the trick for me and I no longer crave my morning caffeine fix.

3. Have a long soak in the tub.  Make your own detoxing soak by adding a cup of epsom salts or bicarbonate of soda to your bath water, with a few drops of your favourite essential oil. Lie back and relax until you start to turn wrinkly, then wash yourself with soap and step out of your pleasingly murky bath full of all the toxins you've released from the skin.

4. Get rid of parabens.  Swap your usual beauty products for brands that are paraben free and stop rubbing extra toxins into your hair and body.  My favourite brands are Dead Sea Spa Magik (available in Holland & Barrett), Doterra and Neil's Yard.

5. Make your exercise count and make it fun.  If you're feeling motivated to exercise, then do it in the morning when the liver is most receptive to working hard and flushing out those toxins.  Make it something you enjoy (I'm loving spending 5 minutes with my hula-hoop each day to slim the waistline, and whizzing about on my rollerblades or bike like a big kid) and if possible, get outside so you're getting some fresh air at the same time as your cardio too.

6. Make your home sweet smelling.  Fill a vase with some spring flowers or diffuse some detoxifying essential oils around the home. Grapefruit, lime and lavender are great.

7.  Have a good clean out.  Tidy house, tidy mind!  Get rid of all the old clothes that you no longer wear or no longer fit, and give them to someone who will appreciate them. Chuck out anything suspicious lying in the back of the fridge, tidy out a drawer or tackle the ever growing pile of paper on the side of the desk/chair/kitchen counter/bedside table etc. You'll feel instantly better and satisfyingly smug.

8. Scrape your tongue when you wake up. Love this one for getting rid of bacteria and morning breath. You can use the back of your toothbrush, the edge of a teaspoon, or even buy your very own specialised tongue scraping implement from the internet. Marvel at how gross your tongue is, feel pleased that you have done something about it, then get on with the rest of your day.

9. Bring in the new! Have something new that you've always wanted to try but never got round to it? Have a plan for a new business? Want to make friends with the nice person you keep bumping into on the school run? Now is the time to do it. Stop procrastinating, sit down and write down a few goals for your personal or professional life, and do something right away to get them started.

10. Walk past the biscuit aisle. If you don't see them, you won't buy them. If they're not in the cupboard you can't eat them. Simple. If you feel like doing more, then do. If you want to go full detox, now is the time. But if you haven't eaten a full packet of chocolate hobnobs* in front of Netflix the night before, you don't have to feel guilty about that tiny biscuit you get on the side of your coffee (sorry... herbal tea) when you meet up with that new friend you've made.

I'm no spring angel, but doing a few of these things over the course of the season, really helps me to stay motivated and feel a whole lot better in my body and mind.  Give them a go.

p.s. I bet you'll start eating healthier too!

*Please insert your own personal downfall here.

Indian adventures and springtime similarities

I have just returned from an Easter break to Kerala with my family. We could only stay for four nights, but it was the perfect introduction for my 7 year old son and husband to this amazing, beautiful and crazy country.  It makes me smile that India is an affordable mini-break destination for us now that we are based in the Middle East, and I already have another trip booked to explore Jaipur in May.  It's certainly not somewhere I could imagine us ever considering as a destination for a family holiday when we lived in the UK but I'm so glad we have been given the opportunity to explore and learn from our experiences travelling here.

Kerala is a gorgeous part of the country, filled with coconut palms, rice paddies and peaceful backwater canals.  It is also heavily influenced by its long history of 'visitors' from foreign fields.  Fort Kochi in Cochin is a unique blend of crumbling Dutch warehouses, Christian churches, Shrines, Mosques, Jewish synagogues, Chinese fishing nets and shops filled with Hindu antiques and local fabrics and treasures.  It hadn't occurred to me that Easter would be being observed there, so it was with some surprise that we discovered on Good Friday that the churches were packed but the palaces, museums and many of the shops were closed and there was no cooling beer to be had anywhere!  This unique melting pot, known as "God's Own Country' may have developed with many struggles and difficulties on the way, but it has left something quite beautiful and inspiring in its place.

We are very lucky to be able to take our son to a place which not only highlights how privileged he is, but also that no matter how many differences he can perceive in how people look and live, what's really important are the similarities.  The children who waved at him from the side of the river or played cricket with him in the park may not have a room full of expensive gadgets and books like him, but they have the same smile and the same dreams and ambitions.  We live our lives in a protected and affluent part of the Middle East, but what is important to me is that he goes to school with people from around the world with different backgrounds, languages, cultures and beliefs.  He has many friends, and when they fall out it is not because of where they are from, the colour of their skin or who they worship.  With everything that has happened across the world so far this year, and the fear and anger that is generated on all sides by such terrible actions, my main hope remains that my son will grow up to see a world where there will always be more similarities then differences.

Yesterday when I was contemplating about what to write in my blog this month, I opened a book of daily meditations by Omraam Mikhael Aivanhov which was gifted to me by my teachers at the end of my yoga training. The entry for 30th March inspired me to share these thoughts and the words seemed so appropriate for the difficult world we live in, that I decided I would share them here too:

"If some people do not want to make the effort to be in harmony with others, it is because they fear being absorbed by the community.  No, every person is a separate individual, but while still maintaining their own character, their particular way of being, they must work for unity.  Look at the cells of the body: they are not identical, and they do not fulfil the same functions.  A cell of the heart is not a cell of the stomach; each retains its individual nature.  But the similarities and connections between them create a state of harmony we call health. Is that so difficult to understand?

We do not have to ask a black person to become white, a Muslim or a Buddhist to become a Christian.  In the past, Christianity sent missionaries to convert people all over the world, and with what violent and tragic consequences! All believers, like all human beings, must keep their particular characteristics, their differences, but at the same time establish fraternal links, through which they create unity."

Me with my new Keralan friends outside the Jewish synagogue in Cochin on Good Friday.

Jamie being taught how to play cricket by the locals. The Indian cricket team has nothing to fear for the future!

An Annual Review

This month I have been lucky enough to put the intentions I laid out in my last blog post into practice and spend some time away from home for a week of ashtanga yoga with Mark Robberds in Dubai.  Every time I make the space in my life to focus on my own practice and personal development I wonder why I left it so long since the last time.  The answer is obviously because life doesn't really work that way and before you blink you are back into the old routine, racing along on the same treadmill.  This time, however, I've taken precautions to try and make sure that things work out differently.

Whilst I was away, I read a book that was recommended to me during my teacher training, but which I then totally ignored for a couple of years.  It's called 'Your Best Year Yet' by Jinny Ditzle and it outlines a programme, made up of 10 simple questions, to help you review the achievements and disappointments of your last 12 months and put a simple plan in place with targets for the year ahead.  I'm not a big 'self-help' book fan, but I really enjoyed this process and would highly recommend it.

The premise is that you could carry out the plan in just 3 hours, but I chose to do it over a couple of afternoons (since I was lucky enough to have that luxury). As I worked through the questions, it reminded me of the apprasisal process you go through at work each year, and I thought it made perfect sense to apply that model to our personal lives, with the added benefit that your 'appraisal' will only be used to make the business of being 'you' more profitable.  I wondered, why we don't monitor and reflect on our performance in life each year, bask in our glories and learn from our mistakes, rather than rushing headlong into another 12 months of stress and frustration?  We know it helps to keep us motivated and improve our performance at work, so of course we should do it with the things in our lives which are of more importance.

By working through the questions you end up with a one page plan, that gives you a set of guidelines reflecting your beliefs and 10 clear 'goals' for the year ahead linked to your priorities for personal change and development.  Ditzle recommends that when you are finished, you should pin it up somewhere and read it every week to remind you of your focus.  Better yet, you should share your plan with your loved ones or a friend, so you have the motivation to keep on track (hence this blog post!). You then spend a little time each week breaking those big goals into smaller tasks and activities, so that when you get to the end of the year and look back, all of those things that seemed like impossible dreams have at least been attempted or moved towards, rather than growing dusty in the back of our minds.

I complained in my last blog that I was feeling a bit directionless and this process has really helped me.  If nothing else, making the effort to look back on what you have achieved, is an uplifting process which I am trying to apply to my yoga practice too.  So often we get caught up in what we can't do, believing that things are impossible for us for one reason or another, but failing to recognise how far we have come.  If I never do the perfect backbend, or bind in kurmasana will it really matter? Of course not, but every time I get on the mat and create a millimetere more space, I am opening myself up to more change and improvement in my body and mind and I should be proud of the distance I have travelled, not comparing my progress to everyone else.  The week of yoga taught me that, as I huffed and puffed and cursed in a room full of talented yogis who all seemed so much stronger, flexible and 'together' than me, but of course I know nothing of their journey and how far they have come.

I'm ready to get back on with the next stage of my own life adventure, and I have a rough idea now of what steps I'm going to put in place to help me along the way in 2016. There will no doubt be many curveballs ahead to make me swerve off my path, but as in the business world, I'm hoping that my annual self-appraisal will make me better equipped to deal with them.

Me and the Ashtanga Yoga Dubai crew with the amazingly talented Mark Robberds.

2016 already?

It appears that another year has passed by and we are already racing through a new one. It doesn't really seem possible and I am left with a slightly dazed and confused feeling about what I actually achieved in 2015.  I certainly didn't manage to find any time in the last 6 months to update my blog! Before the same happens in 2016, I'm trying to take a little time out for planning and reflection before diving back in to the daily routine, but this only seems to be creating a slight sense of anxiety that I've been muddling through life without focus for too long. I'm also trying to find some time to renew my inspiration for yoga. Don't get me wrong, I still love it every time I step on the mat, but it's been 2 years since I qualified now and I am feeling in need of a boost. I guess I'm sharing this because it highlights to me that yoga, like life, is a journey that has ups and downs, moments of triumph, moments of failure, laughter, tears, pain and pleasure. It is not perfect, even if the carefully selected pictures on Instagram make it seem that way! 

Perhaps I am spoilt, and need to live more in the moment. I am certainly aware of how lucky I am, and how churlish it seems to find things to complain about in my life. When I was at university a boyfriend told me once during an argument that I would never be happy, because the minute I had achieved something, I was dissatisfied with it and looking forward to the next problem, predicting a set-back or setting out to achieve something new. It hurt at the time, sometimes it still does, but it is a part of myself that I try to manage positively now. Without goals and without taking action every day to achieve them, I feel flat, dissatisfied and unfocused, so I know it is important for me to take the time to address this. However, it needs to be balanced with enjoying the moment and forcing myself not to constantly push on to the next idea or project the moment that it occurs to me. 

Yoga has helped me a great deal with this, and I am committed to keeping it that way. I live in fear of slipping back entirely into self-destructive old habits, rather than keeping sight of what makes me tick and how to manage it. The space for reflection and self-realisation that yoga gives you, can be the first step towards accepting who you are and expose both the confines and potential of your personality, enabling you to get the best out of life. That's why I need to make sure further study and the development of my own practice remains a priority. 

That said, I fully expect to make the same mistakes as last year and end up over-committing, rushing around, saying yes to everything, being constantly late and ending up stressed and frazzled, feeling disappointed when it all goes wrong and taking these frustrations out on others. But just maybe, if I can continue working on finding the positives out of these traits and finding ways to use them to my advantage, 2016 will turn into the happiest year yet.

Early summer already?

So the first school run after the spring holiday here this week was in 42 degree heat, which made me think that perhaps I had better hurry the whole seasonal yoga thing on a bit and take the spring flow forward into early summer before we all melt away entirely. I've spent the last few days cleaning up my act on a mini detox, taking part in an Instagram April detoxing posture challenge and ignoring the leftover Easter chocolate, and now I feel ready to get started with the new challenges of the season, even if it is a little too much too soon for my liking.

Soak up the early summer heat.

This transitional time of year builds on the spring stretches and twists, holding them for longer, and bringing in more repetition to develop flexibility and work deeper into the muscles and connective tissues (fascia).  It also starts the preparations for summer by introducing more movement and back bending to the flow in order to build heat and stimulate the heart.  Finally, we focus on hip openers (pigeon variations, fire log pose, lizard, happy baby etc.) to help us connect with our emotions and release any tensions we have been storing away down there.  In each posture we focus on taking the stretch from the centre, right out to the tips of our fingers before re-gathering our energy back in.  For example, try flowing from Garudasana (eagle pose) to Virabadrasana (Warrior) 2 then back to Samastitihi.  Like this movement, the season should be a beautiful balance of energising effort and gathering in, using the internal strength we have cultivated to help us to put all the plans we have made for the year into action.

You can see a short video of some of these postures that you could combine with a few sun salutations each morning for the perfect mini early summer flow here:

MLH Yoga - early summer

Diet should continue to focus on detoxing, building in more raw foods and juices and keeping meals crisp and light. As always look for what is seasonal, even if it has been flown in from afar.

Early summer is also a time for socialising, joy and laughter, which suits the outgoing side of my personality perfectly.  In Abu Dhabi there is a real feeling of making hay whilst the sun shines (but not too much) as we are all aware that our days outside are numbered and soon the stifling desert heat will trap us back in a state of air conditioned exhaustion.  In the mean time stretch, flex, breathe & smile! 

Key Seasonal Points:

Season - early summer
Dates - 21st May - 21st June
Organs - Pericardium, Triple Heater & Connective Tissue (Fascia)
Colour - pink
Element - early fire

For more information on Seasonal Yoga check out Energy in Season: 5 Keys to Vitality by the amazing and inspirational Susan Woodd and Julie Hanson.

An Arabic Spring

Things have been feeling spring-like here for the last couple of weeks, so although officially the grass doesn't riz till the 21st March I've decided to get started early.  It actually reminds me of springtime at home.  There is a cool breeze blowing and there have even been a couple of showers here and there. In between the dusty sandstorms that signal the change of season the sun is shining, the air is clean and fresh and it's lovely, but I know that the days are warming up and it won't be long now before the brain melting heat returns so it's time to stretch out my limbs and detoxify as much of my life as possible whilst the going is good.  Here's my plan...

My spring yoga practice will be focused on grounding through the feet but keeping things flexible in the upper body with lots of side stretches and twists. In spring seasonal yoga focuses on cleansing out the liver and the gall-bladder.  The meridians for these organs run up and down the side of the body and inner leg.  Great postures to build into the practice to stimulate these channels include horse stance, side plank, triangle, revolved triangle, half lord of the fishes pose and wide angled forward fold to stretch the legs, wring out the internal organs and narrow the waist.  The liver and gall-bladder also connect to the eyes, so pay attention to your dristi points and build more balances into your practice.  Tree pose (vikrasana) is the perfect asana for connecting with the wood energy of Spring - grounding the standing leg for strong roots, stimulating the liver meridian by pushing the foot into the side of the leg, engaging uddiyana bandha to narrow the waist, lifting the chest to keep the upper body light, long and flexible and fixing your gaze to stimulate the eyes (and stop yourself from falling over!)

Time to make like a tree.

I'm also spending as much time as possible outside whilst I can and making an effort to try new things.  A walk along the sea-front, yoga on the balcony, camping, I've even tried my hand, or rather balance, at stand-up paddle boarding which I absolutely loved.  Whatever you do, set yourself a new challenge, feel the wind in your hair and the sun on your face and enjoy the rewards.

The other big theme of spring is detox, so I'll be focusing on a different area of my life each week to try and de-clutter and clean up my act as follows:

Week 1: the physical body. Have a home spa day with a detoxing bath and body scrub. Light some candles, burn some cleansing essential oils - grapefruit is a great one. Book a massage to get rid of your toxins and enjoy yourself. Spend some time in a steam room or sauna, use natural paraben-free beauty products on your skin. Remind yourself that detoxing can actually be quite nice!

Week 2: your surroundings. Don't fight the urge to spring clean, embrace it! Your Granny was right, a tidy house does equal a tidy mind.  I've already cleaned out my wardrobe, and by next week hope to be strong enough to tackle the kitchen cupboards! Do it bit by bit and it's not too awful and you will automatically feel less cluttered and stressed ready to get started on all your plans.  

Week 3: goal setting.  What do you want to achieve this year? Write a list, create a mood board, start a journal to track your progress, whatever works for you. Dream big or think small, whatever you would like to change in your life spend time pondering it and put some steps in place that will help you get a little bit closer to your goals in the year ahead.

Week 4: diet.  Throughout the month I will be trying to cut back on all things toxic and eating more vegetarian meals with plenty of spring greens. Caffeine, refined sugar, alcohol are all on my list of things to have less of and at the end of the month I'll go the extra mile and fully clean up my act for the whole week.  There are plenty of detox plans out there that you can follow but my advice would be build up to it, be sensible, don't expect miracles, and pick a regime that you will have a hope of enjoying.  You may feel rubbish for the first couple of days, but by the end you will feel great.  

Easy peasy.  By the end of the season I hope to be eating better, feeling better, looking better, sleeping better and generally have more energy and focus.  What's not to love about spring-time?

Key Seasonal Points:

Season - spring
Dates - 21st March - 21st May
Organs - Liver & gall-bladder
Colour - green
Element - wood

For more information on Seasonal Yoga check out Energy in Season: 5 Keys to Vitality by the amazing and inspirational Susan Woodd and Julie Hanson.

Down with New Year's Resolutions! A winter yoga guide to starting 2015.

2015 seems to be running away from me already, so I thought I'd better post a New Year winter blog post before spring is sprung.

The end of the festive season always brings a fair measure of guilt and sadness for me, as I contemplate the year ahead with clothes that are tighter than before, an empty bank balance and a long wait until we see our family again.  This year is no exception, although of course the family is even further away.  However, for the first time since records began the sun continues to shine on me in January and I am also about to go to Goa for 2 weeks of Ashtanga yoga, so there is even hope that my jeans may fit again before June!

What I dislike most about this time of year is the pressure everyone suddenly puts on themselves to make major life changes, shed weight through miracle diets and become instantly happier.  It is no wonder that everyone is depressed by February when it turns out we like wine and biscuits just as much as last year, our boss is still horrible and there are bills to pay.  I for one, have given up New Year's Resolutions, and instead try to relax a little bit.  I may take some time to think about a few goals I might like to achieve in the year ahead, but I will put the serious planning and life changes aside until I feel like my brain and body has got back into gear after all the late nights and over indulgence.  Like everyone I am trying to be healthier now that the celebrations are over, but that means cutting back on the rubbish without putting pressure on myself to give up eating entirely.  At this time of year we need to nurture and protect our bodies, giving them time to rest and recover, so my advice is to give up the detox for now and have an early night instead.  Read some nice books, dream some big dreams and let 2015 start to take shape around you rather than forcing it to be something it is not.  I honestly think this the key to beating the winter blues.

Time to hibernate in child's pose.

Winter yoga and Chinese medical theory supports this concept - probably why it's one of my favourite seasons to teach as I like when I am proven right!  Practice should be slow and flowing.  Hold postures for longer (indulge your desire to stay in balasana for as long as you need to - see picture on right) and incorporate lot's of forward folds and back bends to keep the spine moving whilst stimulating the kidney and bladder meridians that run up and down the front and back of the body. Try the following asana's to relieve stress and anxiety and beat fatigue: Uttanasana (standing forward fold), Pachimottonasana (seated forward fold), Dhanurasana (bow posture) and Bandha Konasana (bound angle pose)

Here's a quick 5 minute flow to do each morning to get things going:

MLH Yoga: Winter Flow

In your diet, comfort foods are fine as long as they are healthy! If you're in a cold climate keep things warm and hearty with stews and soups that include lots of spices, root vegetables and alkaline forming greens and avoid drinking too much, especially things that are cold to protect the kidneys.  Here, where it is cooler but still warm, I don't really fancy a shepherd's pie, so instead am trying to focus on eating more seasonal foods and keeping things clean by cutting back on too much sugar, salt and caffeine.

It's also a good time of year to try some meditation, so take 5 minutes each day just to sit and focus on your breath. Feel each inhale and exhale as it passes through your body; nostrils, throat, chest, ribs and abdomen. Let go of any stress or tension, relax and be at peace with yourself and the world around you.  To me this seems a much better way to begin 2015 and every new year.

Winter information:

Dates: 21st December - 20th March
Colour: Blue
Element: Water
Organs: Kidneys and bladder

For more information on Seasonal Yoga check out Energy in Season: 5 Keys to Vitality by the amazing and inspirational Susan Woodd and Julie Hanson.

Breathe easy this Autumn.

Autumn is my favourite time of year at home, but it's a very different feeling in Abu Dhabi. Instead of being tinged with a sense of gloom as the nights draw in, here everyone is excited about the temperature becoming more manageable and busy planning for weekends of barbecues and trips to the beach. No scarf and tasteful knits for me this year but in terms of yoga here's how I will be bringing a little bit if autumn into my life.

Body: The change of seasons brings lots of nasty bugs and viruses and we need to make sure our lymphatic system is working well to protect ourselves. Stimulate the body by dry body brushing every morning and then rub a natural body oil or lotion into damp skin.  Have a massage or burn essential oils like thyme, eucalyptus, pine and rosemary to stimulate and strengthen the lungs.

Mind:  Autumn is a time for mental clarity. Get rid of things, thoughts and people that are sources of negativity and stick to a daily routine in your diet, exercise and life to give yourself focus and structure. Autumn is a great time of year to try meditation, so find 5 minutes each day to sit peacefully and mindfully. Something as simple as counting your breath can bring an amazing feeling of peace and clarity.

Diet: Add ginger, turmeric and garlic to dishes to boost the immune system.  Roasted root vegetables with a whole grain like bulgar wheat or quinoa make a perfect autumn meal.  Avoid dairy and foods like bananas and oranges which can clog up the respiratory system. This can be especially vulnerable here where we swing from a hot dusty environment to air conditioned germ-infested coolness all of the time.

Practice: Start to slow things down and lead all postures with the breath, focusing on flowing with each inhale and exhale. The meridians for the lung and large intestine run up and down the arms and across the shoulders, so postures should work these areas. Try the arm movement  'drawing the bow' in conjunction with the breath to stimulate these energy channels. Asanas should strengthen and protect the body, so build the following postures into your practice: Utkatasana (chair), bhujangasana (cobra), Virabhadrasana 1 and 3 (warrior 1 & 3), Ardha chandrasana (half moon), Upavista Konasana & Supta Konasana (seated & supine angle pose),  Halasana (plough) and Salamba Sarvangasana (shoulder stand), Salabhasana (locust).  Surya Namaskara B (sun salutation B) would therefore be the perfect autumn warm up. You can see a little video clip of me practising this on my Facebook page.  

MLH Yoga: Surya Namaskara B

Pranayama (breath work) is also extremely beneficial, so try to incorporate 5 minutes of Nadi Shodhana (alternate nostril breathing) into your daily practice to balance energy in the body and find clarity.

Autumn information:

Dates: 21st October - 20th December

Colour: metallic greys and silver.

Element: metal

Organs: lungs and large intestine.