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.

Lessons from Goa

Tim 'easy rider' Feldmann and his yoga groupies

I have just returned from two weeks of study at the beautiful Purple Valley Yoga retreat in Goa. What an amazing trip!  My teachers were Kino MacGregor and Tim Feldmann, ably assisted by the amazing Santina Giardana-Chard and Erin Morris, who gave their all to provide the perfect environment to delve deeper into our understanding and appreciation of the Ashtanga practice.  As always on a yoga retreat, the lessons I have learned are far different from the ones I had imagined.  No matter how much I tell myself to practice non-attachment and try to let go of expectations when embarking on something like this, the ego is always in the background, saying 'Yeah, but it would be great if you could come back doing handstands and wrapping your leg round your neck.'  Of course, this was not to be, and the universe was quick to remind me of that when I broke my toe on day two.  However, after I dried my tears, strapped my toe up and got back on the mat, here are some of the things I learned instead:

1.  I need to be more patient, with myself and with others. There is a reason that Pattabhi Jois was fond of saying 'Practice and all is coming'.  When I was forced to take my time, listen to my body and try to put in the effort where I most needed to, I got so much further.

2. I quite like being a vegetarian.  After two weeks of amazing meat free, raw food, I feel great and am seriously considering how to incorporate more vegetarian and vegan meals into my weekly repertoire.  I snuck out to have fish a couple of times when I was feeling like my protein levels had dipped and I was low on energy, but I didn't miss meat and my body felt much lighter and happier as a result.

3. I may not be the bendiest, skinniest, most spiritual or most talented yogi out there, but I love my practice and want to commit more of my life to learning about all things yoga and passing that knowledge on to others.  I believe yoga opens up a whole new way of looking at ourselves and the world around us and feel very lucky to have this perspective shaping tool in my life.

Living the dream- headstands on the beach

4.  Ashtanga works.  My love/hate relationship with the practice continues and it was only on the final day of Mysore class that I felt my body beginning to open up and a little bit of light flooding in to the dark places inside me that don't work so well. This made me both happy and terrified - ashtanga yoga is an addictive thing, when you crack things open a little you are compelled to keep going for fear that they will shut right back up again the minute you stop. But...

5. ... For me there is still more than a little room for other types of yoga practice.  I believe that the body needs different things at different times, and sometimes you need to back off to work on a different aspect of your practice - physically and emotionally - to keep yourself healthy, balanced and on the right track.

6.  As one of life's natural sceptics I remain suspicious of 'alternative' medicine.  However, I like to try and keep an open mind and am always curious about such things, so I was first in the queue for an auyurvedic consultation.  I was told that I am Pitta Dosha, but that my Vatta was disturbed and recommended a week of massages and detoxing enemas to clear up my toxins and rebalance my body.  This sounded like an interesting experiment so I signed up immediately.  By the end of the week I was feeling pretty good, although I was unsure if this was the holiday, the food, the yoga, the treatment or all of the above.  I was still feeling sceptical until I stopped to read more about the typical Pitta person and it rang many bells with me.  I don't believe that Auyurveda is a cure all, but I am certainly now more of the persuasion that there is something in it that is worth exploring as part of the eternal quest for health and happiness.

7. India is the wonderful, mad, colourful place I hoped it would be.  Go with an open mind and an open heart and you will not leave disappointed.

8.   When you practice yoga you meet many crazy, mixed up people, and you very quickly realise that nobody is perfect. But you will be hard pressed to find human beings who are more generous in the way that they share all sides of themselves with you.  This trip reminded me that we are all multi-faceted creatures with different talents, flaws, imperfections, issues and personalities and we all have something to give that people can learn from when we stop to look for it.  I met some wonderful teachers and students from the four corners of the globe and I am extremely grateful for the inspirational time I spent with them.   Thank you to everyone who made the last two weeks so special.

Namaste xx

The gang in all their glory.

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.

The End of Autumn

The end of Autumn approaches and what have I learnt? 

1. Autumn in the Middle East is lovely - no pretty changing leaves, but warm days and cooler mornings and evenings leave everyone feeling happy and relaxed. I've even be able to go for walks along the beach and eat outside without melting. Being able to reconnect with the world around me, rather than hiding from the heat inside has made me feel so much better.

2. Feeling healthy - only one minor viral infection for me this autumn. Maybe I have just been lucky, but I'd like to think the autumnal practice has played it's part.

3. Can it nearly be time for Christmas? The autumn season lasts until December 21st and normally I would have been itching to start winter practice and go into hibernation by now, but here I have been happy to keep things more active. The tree may be up, but I'm going to stay in denial and sit this one out to the last minute!

4. I've been feeling the autumn vibe of thriving with routine and have really enjoyed feeling more settled in the daily flow of our family life here, but at the same time I have found I haven't wanted to stick to one type of practice.  Yoga every day, yes (more or less), but some week's I've loved seasonal flow, others Ashtanga, then latterly I've really enjoyed focusing in on different parts of the body and working on them.  Hips, feet, shoulders have all had their turn and I've loved observing the different effects these practices have on my body and mind.  Routine without rigidity has definitely been the theme of Autumn for me.

5. Diet....hmmm, struggled with this one. I reckon I'm averaging 4 days good, 3 days bad but now the weather is cooler my juicer is being used less and the voice in my head that craves a coffee in the morning, wine in the evening and a sweet fix after every meal is back! I've come up with a few strategies, snacks & recipes to minimise the damage but some days the lure of the biscuit tin has been too hard to resist. Maybe next Autumn...

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.

Seasonal round up - Late summer reflections.

As October begins I'm ready to move on in my practice and am busy planning how to adopt Autumn seasonal yoga for this new climate. I hadn't really expected to feel this way as there aren't the same clues here that I am used to - yes it is getting 'cooler' and the humidity is slowly dropping (today it was a chilly 38c) but there are no changing leaves or damp, misty mornings to make me feel autumnal.  So why am I ready? I think it's because the pattern of life remains the same.  The kids are settled in school, the busy time at work is beginning in the race to the end of the year and everyone is coughing and sneezing with allergies and Ex-pat flu as a summer's worth of international germs circulate round the crowded air conditioned schools and offices. It is definitely time to switch to a flow that is going to strengthen the lungs and clarify the mind as the chaos and the calamity of the changing season builds.

I have managed to avoid it so far, and although I have felt sniffly at times, I feel like my body is strong enough to keep the worst at bay (touch wood). There have been lapses (some of them quite extreme) but on the most part I have eaten well and have been using my diet and asana practice to strengthen my immune system, whilst the focus on feeling grounded has helped me settle into the new way of life with minimum upset.  My hips are nice and open, my core is stronger and my lower back pain is much improved. I have found a renewed energy and focus for my work and have been getting through the to-do list at a comparative rate of knots, whilst really enjoying the time I've spent building up my yoga website and profile. I've also done my fair share of spoiling myself, which to be fair, isn't hard in this part of the world! But after a long summer being Mum, there has been no greater pleasure then spending time making friends and socialising with all the other liberated parents or sitting quietly with a cup of coffee (sorry, herbal tea) and watching the world go by in silence.  As the season changes that is one Late Summer practice that I would like to keep!

Late summer eating

I don't like to diet, I like to cook and I love to eat, therefore my aim is always to try to find food that is healthy but tastes great. So here are some seasonal late summer things that I have been enjoying eating at the moment to inspire you to eat seasonally and without guilt.

First thing: Ditch the caffeine and wake up with a mug of hot water with lemon and fresh ginger. It's hard at first but after a while you won't miss it.

Breakfast: The most important meal of the day at any time of year but especially in late summer for stimulating the digestion and the metabolic system so don't skip it!  I'm like a hobbit and like to have 2 breakfasts, one when I get up and one mid morning, preferably after I've done some yoga!

Bircher muesli - Soak a cup of mixed oats, nuts, seeds and dried fruit (I like chopped hazelnuts, almonds, pumpkin seeds, sultanas, apricots & dates) in freshly squeezed orange juice. Leave in the fridge overnight or for as long as you've got (at least 15 minutes), grate in half an apple and enjoy!

Tip: keep a box of the muesli mixture in an airtight container and mix as you need it. It will keep for months.

Mid morning - Juice or smoothie.  My favourites at the moment are 1 Apple, 1 carrot, Slice of lemon & chunk of fresh ginger juiced over ice OR 2 Peaches blended with half a banana, a tablespoon of oats, juice of one orange and half a cup of almond milk. 

Tip: freeze the banana to chill the smoothie in lieu of ice.

Lunch - seasonal salad. For me this depends on what's in the shops and/or lurking in my fridge but current favourites are: 

                                    Spinach, pine nuts & avocado, 

                                    Figs, mozzarella, spinach & Parma ham 

                                    Figs, fennel, pistachio, mint & feta

                                    Spinach, smoked mackerel, orange & red onion

                                    Quinoa with courgette ribbons, pistachios & lemon.

Dinner - Chicken thighs with roasted peppers, courgette, tomatoes, garlic & chorizo

           - Fish tacos with guacamole & salsa.

           - Chicken, sweet potato & cherry tomato Thai red curry (make it with chickpeas for a 

              veggie option)

           - A cheeky glass of wine - after all it's important at this time of year to do something nice for 

              yourself every day!

Desert -  roasted or poached peaches with some bitter dark or raw chocolate.