Om Yoga & Lifestyle

Yoga Love: Valentine's Special Report and place your hand over your partner’s heart. Then it is time for some eye gazing, melting into each other’s souls. Do this for a minimum of two minutes and, when it's done, hold each other and naturally allow the ceremony to unfold. Read passages of poetry to each other, play songs that deepen your connection and expand the feeling of love. Be open and receptive to the magic and allow that cacao feeling to run through your bodies. When you feel like the ceremony is over and you have connected on that deeper level, it is important to close proceedings. Give thanks to Lady Cacao again, and to each other for taking this time. Take a deep breath together, hold each once that cacao and the Mother Earth are here to notice all the sensations in and around again, and commit to making sacred time to help open our hearts and create solid your body. roots in our relationship.” for each other more often. This love is Now begin to drink the cacao. Feel the Feel the energy and stillness and then first sip going into your heart and opening within and all around you always; allow it take a final breath saying: “I am grateful it fully. that I am here, willing to speak from the to blossom daily. heart and feel all my blessings.” Start to take turns to tell each other what you are grateful for; all the little Liam Browne is the founder ome & meet me a Lift your cacao over your head and say: things your partner does that bring you C “Thank You. Thank you. Thank you. Aho!” joy, support and pleasure. m of Full Power Cacao t Slowly, and sensually, allow the When you have finished the cacao and w fragrance of the cacao to penetrate your gratitude sharing, hold hands and close (fullpowercacao.com) 13 14 15 October 2023 nostrils, breathing it in deeply, beginning your eyes. Allow your energies to connect For more cacao recipe ideas visit: ww.omyogashow.co fullpowercacao.com/recipes 51

OMFM OM FOR MEN Inside: 53: Man On The Mat: High Lunge Prayer Twist 54: 4 Ways Yoga Improves Mental Wellbeing 52

OMFM MATO N T H E With ravi diXit NAMASKAR PARSVAKONASANA (HIGH LUNGE PRAYER TWIST) Photo: Cecilia Cristolovean-Csiky (yogaandphoto.com) Namaskar Parsvakonasana is a strong standing posture improving strength in the legs and flexibility in the upper body. In Sanskrit, ‘namaskar’ means greeting, ’parsva’ is side, ‘kona’ is angle and ‘asana’ means pose. BENEFITS • This asana opens the chest and the hips. • Lengthens and re-aligns the spine. • Stretches and tones the back, legs and arms. • Improves balance, coordination and concentration. • Massages the abdominal organs improving digestion. • Releases stuck energy. COMMON MISTAKES • A common mistake is hunching or rounding the back. • Make sure to keep the back straight and active, and allow the abdominals to stay passive. • Lengthen your tailbone toward the floor, instead of tilting your pelvis forward. • Press the elbows on one side of the knee to lift the torso up before twisting. • Press the palms together to keep control and strength in the pose and then focus on the twist. TIPS • Start with getting the alignment right and go into the pose step by step. First check if the feet and legs are in the right place and your front knee stays aligned with your front ankle. Next, align your hips for a stable foundation and then lift your torso. Focus on your arm and hand placement and finally, come into the twist. • For beginners, if it’s too difficult to keep your back leg raised, practice the low lunge version instead. Bring your back knee down to the mat and untuck your back toes. Slide your leg back a few inches if needed to find your balance. • Please avoid this posture if you are pregnant, have a hernia or had a recent abdominal surgery. AWARENESS • Awareness is on the heart chakra and the alignment of the body. • This asana requires focus to hold the posture and helps develop balance in both body and mind. • When in the final pose, let your breath come naturally. Ravi Dixit is an Indian yoga teacher living in London, passionate about making traditional yoga understandable for everyone. Visit: ravi.yoga or connect on Instagram @raviyoga_goa 53

OMFM ZD\\V\\RJDLPSURYHV PHQWDOZHOOEHLQJ Gents, it’s time to start taking yoga seriously if you’re serious about your mental health W hile routinely relationships between practicing yoga and disappointing news about a loved one, moving our at least one mental health outcome. or a parking ticket. The purpose of the bodies is a key Not only does the science validate the response is to pump you up and get you element in impact of yoga on mental health, it sheds ready to face or fight the perceived threat, the ecosystem some light on how and why. or to get you ready to run away from it — of factors that help us to build and fast! When activated chronically, this our mental and emotional Check out some ways yoga can improve can lead to anxiety, depression, and other wellbeing, it is rarely employed as mental wellbeing here: stress-related illnesses. an intervention by mental health professionals. 6KLƏWLQJIURPŦILJKWRU Yoga is thought to help balance the ƏOLJKWŧWRŦUHVWDQGGLJHVWŧ sympathetic nervous system (the flight/ A new report* by the John W. flight system) to the parasympathetic Brick Mental Health Foundation You’ve heard of the fight or flight response, nervous system (the rest and digest (JWB) called Move Your Mental yes? Fight or flight is an automatic system). Deep relaxation helps to Health examines over three reaction to any situation that causes, or down-regulate our stress levels and decades of research on how could cause, physical or psychological reduce sympathetic activation. And, by various forms of exercise and harm, or is perceived as a danger or threat intentionally facing the ‘stressor’ of a body movement impacts mental to you. While this likely evolved to contend difficult pose, while remaining calm, alert, health, synthesising over 1600 with multiple environmental dangers, like focused and breathing, this builds our peer-reviewed scientific studies on predators, today it is more often activated ability to more nimbly switch from flight/ how exercise affects brain function in response to things like an argument flight to rest/digest. It builds our ‘stay chill and mental health. This report with a friend, a let down at work, concludes that physical activity should be ‘prescribed’ for mental health, and used to mitigate mental health risks (prevention) and improve general mental wellbeing for all. Yoga in particular has a strong scientific basis when it comes to mental wellness. A spiritual path and essential mind-body wellbeing practice for millennia, yoga has proliferated over the past 50 years and now enjoys widespread popularity worldwide. A growing body of research is beginning to confirm what yogis have known for centuries — yoga has a measurable positive impact on not only physical wellness, but also on mental health and wellbeing. The JWB report identified 215 articles and reports published in the last three decades investigating the relationship between yoga and various mental health outcomes. Of these articles, 93% (199) reported statistically significant positive 54

OMFM in the face of stress’ muscle, otherwise known as resilience. %RRVWLQJVHURWRQLQWKH ŦIHHOJRRGŧQHXURWUDQVPLWWHU Serotonin plays a key role in mood and behaviour, and increased serotonin levels boosts your mood. Luckily, yoga practices have been found to significantly increase serotonin levels in the body. Not only do levels of serotonin increase with consistent yoga, levels of monoamine oxidase, an enzyme that removes serotonin, decrease with repetitive yoga. Yoga has also been associated with increases in the neurotransmitters GABA (relaxation and contentment) and dopamine (reward). “One recent study showed that patients who practiced yoga showed significant reductions in cortisol levels and improvement in their symptoms of depression” 5HGXFLQJFRUWLVROWKH 4. Build stress resilience — which turns out to be a good thing!) stress hormone was measured. Yoga practitioners showed Practicing yoga leads to reduced stress better recovery after the stressor — what Research indicates that yoga may not only in numerous studies, and scientists are the authors termed “greater autonomic increase serotonin, but decrease cortisol. just beginning to discover why. A review reactivity, flexibility and resilience.” Cortisol is best known as the ‘stress of multiple studies showed that yoga is hormone’, but high levels of cortisol are associated with less response to stress in So, what does it all mean? also connected to increases in depressive the hypothalamic pituitary axis, or HPA symptoms. One recent study showed (the reactive part of the brain). In another The science is clear: yoga affects the very that patients who practiced yoga showed study, a stressful maths task was given factors in our brains and bodies that are significant reductions in cortisol levels to yoga practitioners versus non-yoga involved in stress, mood, and wellbeing. and improvement in their symptoms of practitioners, and the response of their It’s a pretty compelling argument to depression, along with increasing brain- nervous system and their heart rate take to the mat and commence your derived neurotrophic factor (say that five variability (which is just what it sounds yoga journey, no matter what your age, times fast!), or BDNF — deficits of which like — amount of variation in heart rate experience or level of ability. are connected with low mood. Want to learn more? Check out the John W. Brick Mental Health Foundation’s Move your Mental Health Report, which not only includes more evidence on yoga and mental health, but on 20 other types of movement as well. Written by Leah Gizzi, Jolie Samuelson, Cassandra Vieten of the John W. Brick Mental Health Foundation (johnwbrickfoundation. org), which works to integrate exercise, nutrition and mind-body practices into treating mental illness and promoting mental wellbeing for all. * You can check out the report and play with an interactive data visualisation here: https://www.johnwbrickfoundation. org/move-your-mental-health-report/ 55

Hot Yoga Special Report Feed the fire with Hot yoga has the power to transform your life (but don’t just take our word for it, check out Ayesha Nauth’s remarkable story on page 60). The question is: are you ready to step into the hot room? 56

If the cold winter months are getting you down, then hot yoga is exactly what you need to move on up. While there are lots of different styles and classes out there, in essence, hot yoga is simply a yoga class that takes place in a room heated above normal room temperature. The actual temperature and humidity levels will vary, but one thing is for sure…you will sweat. A lot! Hot yoga is a powerful and nurturing practice for all levels, whether you’re a beginner, a more advanced student, or somewhere in between. It facilitates safe, deep stretching and a detoxifying sweat that will make you feel amazing, inside and out. The heated room is said to aid stretching and offer a safer environment in improving your overall strength and flexibility. It’s also a great way to detox and de-stress, all within a sauna-like environment. Many practitioners will tell you that it can change your life. Again, classes will vary, but often these may follow specific alignment and timing principles that are systematically designed to work and rejuvenate your entire body, creating balance, strength and flexibility. There are so many benefits to yoga, generally, but hot yoga turns up the dial even higher. Here are some common examples often cited: it removes toxins, improves flexibility and joint mobility, promotes healing, reduces muscle stiffness and pain, increases circulation, improves skin conditions, promotes weight loss, enhances heart function, lowers blood pressure, reduces stress, and speeds recovery. With a consistent hot yoga practice, anything is possible, but if you are new to the game, then you might want to take on board a few things first: • Stay hydrated If you’re sweating a lot (and you will) make sure you stay hydrated before, during and after your class. Keep a drink with you in the class to sip as you go. ɞb:HDUDSSURSULDWHFORWKLQJ You’ll be working out in a sweltering room with lots of other bodies, so wear suitable clothing (preferably garments that are easy to wash). You may look fab in your boho chic yoga outfit but leave that one at home for the hot room. Generally speaking, less is more. ɞ*HWDJULSS\\PDW Some mats get extra grippy the more you sweat on them. These are great for hot yoga. Some people also place a yoga mat towel down over their mat. ɞb%ULQJDWRZHO You’ll need a towel to wipe away all the sweat during your practice. You’ll probably be able to use one provided by the studio but it’s so much nicer if you have your own. ɞb/LVWHQWR\\RXUERG\\ Rome wasn’t built in a day, and neither will your hot yoga body be! If you’re new to hot yoga, then take it easy. If you need to take a break, or even step out of class to get fresh air and cool down, then do so. Some teachers may advise you not to leave the hot room during class, and just rest in child’s pose, but always listen to your body. ɞ6KRZHUDIWHUFODVV Ideally, take a shower straight after class to wash off the sweat and any toxins that have accumulated on the surface of the skin. Plus you’ll feel amazing afterwards! ɞb6HHNH[SHUWDGYLFH If you have any pre-existing conditions, or if you’re worried about anything at all, then consult your doctor and be sure to check in with your teacher as well to highlight any concerns. Inside: Page 58 6 Benefits Of Sweating: Six Great Reasons To Get Your Hot Yoga Sweat On Page 60 The Hot Yoga Effect: How Ayesha Nauth Used Yoga To Fight Rheumatoid Arthritis Page 62 The Hottest Pod In Town: Delivering Hot Yoga To The People Of Leicester 57

Hot Yoga Special Report 6 benefits of sweating Sweating is good for you…and it’s sexy too! Here are some great reasons why you should get your hot yoga sweat on. By Michele Pernetta It is common knowledge that sweating regulates the amount of cold, the body readjusts to prevent sweating and subsequently heat in the body. When it is hot, the body excretes moisture that prevents water evaporation leading to the conservation of heat. evaporates from the body carrying heat along with it. When it is Here are some other lesser known benefits. 1Sweating can soothe muscle soreness 3Rids the body of toxins. Some 5Lowers kidney stone risk. Research experts say. “Exercise stimulates experts believe that sweating from the University of Washington neurochemical pathways in the brain, can flush the body of substances found that regular exercisers sweat out resulting in the production of endorphins like alcohol, cholesterol and salt. salt and tend to retain calcium in their that act as natural painkillers,” says Sweating can also help eliminate bones, rather than having the salt James Ting, a US-based sports medicine harmful bacteria and toxic wastes and calcium go into the kidneys and physician. from the body. Dirt from your pores urine where stones can form. Frequent accumulates on the surface of sweaters also tend to drink more water 2Sweating is considered a form of your skin, so aim to wash your skin and fluids, which helps prevent stone innate immunity in animals. Sweat after you sweat, especially after formation. is composed of water and minerals working out. like calcium, sodium, potassium and 6It’s a sign of health. Not only is magnesium. It is acidic due to the 4Mood regulation. We associate sweat sexy, sweat is vital. People presence of lactate and urea and feeling warm with a sense of who are most in-shape will sweat the these substances can be toxic to wellbeing and relaxation. Research most and the most quickly because microorganisms on the skin. A has shown that temperature- their bodies are conditioned, notes university study in Germany suggests sensitive neural circuits in the Neal Pire, a New York-based personal that perspiration contains an brain may play a significant role in trainer and fellow of the American antimicrobial peptide called dermcidin, controlling mood. College of Sports Medicine. which fights germs and other pathogens. 58



Hot Yoga Special Report The hot yogeaffect Ayesha Nauth explains in her own words how hot yoga helped her to overcome and to manage the debilitating effects of rheumatoid arthritis on her body From a very young age, I have always I remembered looking at my body in bed awkward and embarrassed. been active and enjoyed a lot of sports. and I had to use my hands to lift my legs In the beginning, I was in tears for most of I competed in all forms of sports and out on the side to pull myself out; my the class because of the pain. exercises: athletics, rock climbing, brain was working, but not my body — it basketball, and many more. But in my felt separate. One of my teachers recommended that I final year at university, at 22, my feet and visit the studio’s owner and take her class, hands started to swell all of a sudden. The FIRST YOGA CLASS which I did. She could see that I was in doctors carried out lots of tests and later pain and told me: “This is just temporary. explained that I had a condition called Rheumatoid arthritis is unpredictable. You are going to feel some pain during the rheumatoid arthritis. This is a debilitating For a while you feel better, and then you class anyway, but it will get better, just condition which affects the joints and plummet and your body is paralysed keep going. It will get easier, you will feel causes high levels of inflammation in the again. In 2006, a friend of mine was better.” Her encouragement helped me body. practicing hot yoga in London, and tremendously. suggested that I tried it. I distinctly My stay in hospital at that time felt remember going in the room on the first YOGA TEACHER TRAINING like an eternity. My hands and knees had day. At this point I couldn’t turn handles became so swollen and painful; I could on a door, and some of my fingers were I continued with my practice regularly, and hardly walk. showing signs of the effect of arthritis – even started the advanced yoga practice, swollen and curled in, my wrist bone was 84 postures over two hours in the heated The doctors prescribed a lot of prominent. room. Then in 2010, something I never medication and eventually I went back to thought possible: I undertook a gruelling university. I was really suffering, though, My first class is etched in my memory. nine-week hot yoga teacher training. It and couldn’t even get to lectures; it was an I couldn’t get my body or mind around was extremely hard but so rewarding to extremely difficult time. many of the postures. I was soon defeated I continued with my studies and and had to lie down in the room. Yet, completed my university exams, then went I noticed after that first class, how back home to my parents. At that point I incredible I felt, even though my joints became mostly bedridden, my mother had were red and swollen. I enjoyed the group to cut up my food, and I could hardly hold mentality, working with each other’s a cup in my swollen hands to drink. energy and motivation helped me to be Getting in and out of bed was very painful, more determined. The students want you putting weight on my feet to walk was to be better and you can feel the spirit and overwhelming. It was almost like I needed the power of this in the class. to learn to walk again. The doctors told me I would be in a wheelchair by the age of 35 So I continued, even though my hands, because of the severity of my condition. At my knees were swollen and huge. I this point I had a walking stick. couldn’t kneel down or bend too much. Instead, I had to modify postures. I felt 60

become a yoga teacher. I was now living in Brighton closer to home and travelling back and forth to London on the train for nearly four hours per day, to teach and practice. Then in 2013, my world opened up after I took part — and won first place — in the UK Asana Championships. I then went to Los Angeles to compete in the World Championships. I was now travelling and teaching on yoga retreats in Italy, Spain, India, and had the opportunity to teach in some incredibly beautiful studios around the world, in the USA, Canada, Thailand, Austria and Portugal. I continued to push the perimeter of the pain barrier in my body because it was doable in the heated room. I felt it was safe to practice and move in this environment, even when in pain. I continued to add more training to my resume – pregnancy yoga, yin, and, a few years ago, in what I felt was a full circle, I completed my Fierce Grace teacher training with Michele Pernetta, who had spurred me on years earlier. I feel extremely fortunate to have yoga in my life; it was ground breaking for me. I feel like it saved my life. When I am in the hot room, I instantly feel stronger, physically and mentally. I decided to keep showing up, practicing and working hard. I felt my inflammation levels were lowering, my joint pain was decreasing, my grip strength was better, my skin was brighter and healthier, and my mind was clearer. I felt I had a second chance at life. LIFE CHANGING I know the intensity of the heated room can be off-putting for some, but I think with the intensity and the frequency of the yoga, these things really helped me. At one point I thought: “Because I have arthritis, I need to take it a little bit easier and slow down.” But what helped me was the opposite — I needed to be consistent in this practice to heal my broken body. I feel that hot yoga has helped to slow down my condition from progressing at a rapid rate because it was so acute. I can now reflect over 20 years of living with arthritis and the years spent in hospital on various medications, infusions and steroids and all the various treatments I tried. I used to want to fight against my arthritis to get rid of it. Since I started my yoga practice, I have learnt to accept the condition as part of my body, with all its vulnerability and strengths. My rheumatologist calls the effects that hot yoga has had on my body a miracle and even invited me to give lectures at the rheumatology centre to other patients. I love inspiring people through yoga, with community talks, teaching children in schools, as well as teaching online and in local studios in West Sussex. I feel so fortunate to teach a passion that is symbiotic to my healing. Today, I feel stronger than ever. I still get a few aches and pains now and again, but I just pick up my mat and head to class. I know that with a medical diagnosis, some people may think medication is the only way and give up, but I would invite people to yoga and see there are other paths out there. There’s always a way, a more natural way — as long as you never give up, you are not alone. Connect with Ayesha Nauth on IG @Ayeshayogamovement

Hot Yoga Special Report hpooTtdhteeisnt town Hotpod Yoga brings benefits of hot yoga to more people than ever before With over 50 studios scattered across the and injuries resulting from two decades temperature and provides a cardiovascular UK and nearly 20,000 customers practicing of kickboxing and years of desk work, she challenge, meaning it’s a better workout each month, Hotpod Yoga is Europe’s noticed a less tangible effect as well. “I felt for the heart and lungs, while the many largest yoga brand — but you wouldn’t so revived,” she remembers. “I noticed that physical postures of yoga build muscle know it when you first walk into Hotpod the days I didn’t practice in the pod just strength throughout the entire body. Yoga Leicester. The owner of the franchise weren’t as good as the days that I did have studio, Natasha Mina Queirós (better known some time in the pod.” Hot yoga also helps to improve flexibility as Tash) knows most of her customers — great news for anyone looking to finally by name; she warmly greets everyone $QHZRSSRUWXQLW\\ touch their toes — and improves range of who walks into her light and airy studio. motion in the muscles and joints, which The innovative pod at the centre of the By 2018, Tash had qualified as a yoga can be of particular benefit to athletes space shows the studio’s ties to the well- teacher and started teaching at Hotpod looking to prevent injury. Tash has established hot yoga brand, but at its heart, Yoga Leicester, and by the summer of 2020, provided hot yoga classes for many sports Hotpod Yoga Leicester is a welcoming local she’d bought the studio — right in the midst teams including Leicester’s professional hot yoga studio, and a vibrant part of the of the Covid-19 pandemic. Since then, she basketball team, the Leicester Riders. surrounding community. has reopened the studio and made it her Following the introduction of Hotpod Yoga mission to bring the benefits of hot yoga as part of their training, the Riders made it A former kickboxer and lawyer, Tash was to as many people as possible, describing through their competitive season with the never particularly interested in yoga, let her studio as the “front door to yoga” in the fewest injuries ever, and went on to win the alone hot yoga. “I’d heard of the benefits Leicester community. “Hotpod Yoga breaks British Basketball League Championships. of hot yoga,” she recalls, “but never felt down the barriers that would usually stop attracted to it as a kickboxer. I really had a people like me from ever stepping onto the misconstrued idea about it.” mat,” she says. “It was a no-brainer for me to become a franchisee and continue to 'LVFRYHULQJKRW\\RJD hold a space like this in my hometown.” When Hotpod Yoga Leicester opened in 3K\\VLFDOEHQHILWVRIKRW\\RJD 2017 under its original ownership, Tash worked up the courage to try a class, and The benefits of hot yoga range from was immediately hooked. Besides the physical, to mental, to emotional. Yoga is a physical benefits of the practice, which fairly low intensity form of exercise, but the helped to alleviate the many aches, pains introduction of heat raises the body 62

0HQWDODQGHPRWLRQDOEHQHILWV The mindfulness element of yoga is widely recognised, so much so that yoga is sometimes confused with meditation. Yet the full range of mental and emotional benefits of hot yoga will still surprise most newcomers to the practice: it can improve focus, reduce stress, boost mood, and even lead to better sleep. Hotpod Yoga has created a way to enhance these benefits even more, with innovative pods combining soft lights, calming aromas and relaxing music to create a fully immersive experience where customers can take a break from the outside world and really tune into their bodies and their yoga. $JURZLQJDXGLHQFH With the help of more and more Hotpod Yoga franchises opening all over the UK, hot yoga is quickly entering the mainstream, reaching a more widespread audience than its previous niche of affluent capital city-dwellers. At Hotpod Yoga Leicester, Tash has built a community of regular customers who attend on a weekly or even daily basis, drawn back to class after class for the many benefits that hot yoga has to offer, as well as the restorative atmosphere of the pod. Some come to class to relax at the end of a long day of work, while others kick-start their morning with a session in the pod, and emerge feeling energised and ready for the day. &KDQJLQJSHUFHSWLRQV Tash says that before Hotpod Yoga arrived in Leicester, people would recommend hot yoga as a way to get fit and lose weight. Now, she says, they recommend hot yoga for its more nuanced benefits, talking about the fact that it’s a great way to switch off, find a flow, breathe better, feel better, and pass less judgement upon themselves. “I’m confident that more and more people are becoming aware of the benefits of hot yoga,” she says. “We have members bringing their parents, their siblings, and their colleagues. We have young men bringing in their friends who never would have tried it alone, and we have young women bringing in their most nervous friends because they know they’ll end up loving it. Our average customer, honestly, is your next door neighbour. Our community is so diverse and that’s something we’re extremely proud of; it’s so nice to be able to look around town and know that almost everyone you’re looking at could enjoy and benefit from our classes.” OM readers can enjoy a free class at any Hotpod Yoga studio using discount code OMYOGAHPY. Offer valid until 28 Feb 2023. Find your nearest studio at: hotpodyoga.com

om mind Embodied Living: Mindfulness & Yoga for Life’s Everyday Challenges Balance is dynamic: find your ballast Staying close to the stabilising forces around us allows us to remain present for the dynamic experience of life. By Lauren Bloxham T hinking of balance, what do you imagine? A pose, the wall, or a chair. In the centre of it, there is the body, and the inner an experience, a feeling, or an image? Is there an capacity to stay focused. When the brain registers balance there expectation that comes with it, an absolute? Is the is a softening into the pose; we can stay with it comfortably and expectation that balance is rigid, fixed or still? Or confidently. perhaps it’s flexible, softer, and more yielding? What there isn’t though, in any balance posture, is rigid stillness. Identifying our expectations around balance is important because Balance requires us to stay soft and yielding as the heart is beating, balance can so often feel elusive. It can feel as though we’re off the lungs are breathing, and there are sounds and movements all balance or that balance is impossible to achieve and unless we around us. Balance is a dynamic experience. have a healthy understanding of what balance really is, it’s almost Exploring balance from a position such as savasana can illuminate impossible to return to it. the deeper layers of movement within us. Although the physical When we explore balance “The natural ebb and flow of life’s body may be more comfortable and in our yoga practice, initially, circumstances means we have to adjust confident, in savasana, it’s possible we experience all the wobbles to be more attuned to the mind that come with it: the spatial and its fluctuations. When life is awareness that needs to be frequently to stabilise ourselves and full and demands on our time and developed; the brain-body our loved ones.” resources are high, the mind can be connection and feedback from loud, demanding, and furious. When the feet, arms and structures that there is contentment, the mind can support us; the anchoring of the gaze; the settling of the breath; and be experienced more gently. then, ultimately, with time and practice, the felt sense of balance. Whatever the experience is, it’s the soft, yielding nature of What is the experience of balance though? Within asana there is acceptance that allows us to bear with ourselves. When we carve focus, there is a stilling of the eyes towards a single point, there is out time for physical stillness, we can become acutely aware of contact with stabilising forces around us, whether that’s the ground, just how dynamic the inner experience is, and just how turbulent 64

om mind the mind can be. The practice becomes about occupying a broader With your rich and dynamic life in mind, focus in on those people, perspective and becoming our own subtle stabilising force; this is places and practices that have remained constant throughout. what allows us to stay with the dynamic experience of the mind, Maybe there’s a place you visit that fills you up, a practice you return confidently. to often and people that have been with you through it all. This is your ballast. Finding our ballast Adjust frequently Just as ships need ballast to provide stability, and that ballast needs to shift and change according to conditions and to the load During life’s most challenging moments you may have drawn on that’s being carried, we too need to find our ballast. There are those stabilising forces around you, and even added to them — people, places, practices, and rituals in our lives that help to keep whether that’s more frequent contact with people, practices that us on course. We relate and interact with those things differently served you daily, or visits to the places that fill and restore you. At at different times to provide us with the stability we need, whether other times there may be more distance, or perhaps you have been that’s physical or more subtle. and continue to be ballast in someone else’s life? The natural ebb and flow of life’s circumstances means we have to adjust frequently Sometimes though our life’s circumstances throw us into to stabilise ourselves and our loved ones. unchartered waters, which can feel like exploring a balance pose for the first time…wobbly, impossible to stay with even. The frustration To date though, you have survived all of your wobbles, you have we feel can lead us to experience doubt in ourselves. We can lose come through all of your challenges, and you have moved from faith in our ability to cope and revisit our fears about ourselves and doubt to confidence in body and in mind. None of us know what life life. will throw our way next. We can’t foresee our future challenges, we may even be in the thick of them now, but we do know that there are Being thrown off-balance can be an opportunity for growth stabilising forces around us. There are our people, our places and though, just as we search for what stabilises us within asana through our practices which lead us to feel supported, stay focused and bring the felt experience and our spatial awareness, so we search for what compassionate awareness to the dynamic experience as it unfolds stabilises our experience of being during life’s greatest challenges. for us. Reminding ourselves of these often leads us to truly embody our experience of balance. Life is a journey Practice yoga with Lauren Bloxham online (blackdogliving.com), in Take a moment to reflect on your life to date: the relationships, person in West Cornwall, or on retreat: ‘Embodying the Elements’ at experiences, travels you have been on. Reflect on the challenges Bala Brook retreat centre, Dartmoor National Park, April 20-23, 2023. you’ve been through, the highs and the lows. Bring to mind the Connect on Instagram @blackdogliving. measure of your successes and your losses, your sorrows, and your celebrations. Recall the times in between when there has been ease and contentment. 65

om mind Sri Lankan retreat &XOWLYDWLQJPLQGIXODZDUHQHVV WRRXUWKRXJKWVDQGIHHOLQJV Working on our mental wellbeing is as important to our overall health as going to the gym to look after our body. By Ishara De Silva D espite impressive Our experience of life — ‘our world’ — is, “Our experience of life developments in by and large, how our mind perceives — ‘our world’ — is, by healthcare, the it to be. Two different people can have and large, how our mind economically-developed exactly the same situation and describe it perceives it to be. Two world has been facing an in different ways. Therefore, our reality is different people can have epidemic of mental impairments, from not an ultimate reality but our perception exactly the same situation chronic dissatisfaction right through of it as experienced and processed within and describe it in different to depression. They are ‘impairments’ our minds. ways. Therefore, our reality because they reduce the possibility or is not an ultimate reality capacity of the individual or sufferer to live This is why it is important to gain an but our perception of it as a life with a more present sense of ease understanding over our minds if we are to experienced and processed and satisfaction. have a happy life. But how does one gain control over their mind? within our minds.” While we can find a gym in any corner of any of city, places that focus on our 7KLQJVDQGWKRXJKWV As we can see all material elements, it understanding and relationship with is easier to reflect on them. All material our minds are more rare. Yes, we have Firstly, perhaps we should reflect on elements follow a cyclical pattern – therapists, experts and universities even, what constitutes our life and this world they come into existence in some form, but they are sought when something is we live in. All elements in the world can maintain themselves and eventually impaired, or when we want to gather be categorised into two things: material decline or transform into another form. knowledge. Overall, our obsession with elements and thoughts. Material elements body goals is overwhelming, while our include our bodies, trees, buildings, rocks ‘mind training’ relegated mostly to therapy and everything we can see and touch. when needed. The rest are the thoughts and minds of all beings. 66

om mind Sri Lankan retreat For example, our bodies come into this “Knowing that nothing in the mind, rather than being possessed world from our mother’s womb, grow over is permanent can help by it, we can reflect on the nature of anger, a period of time, and maintained, and then us practice letting go. how it feels in our body and mind, and see decline to eventually join the soil. It is easy Rather than this constant it naturally disappear or be overtaken by to reflect on this process or cycle as we process of grasping onto another experience. can see it with our own eyes. our thoughts, or becoming them and believing them 0LQGIXOQHVVSUDFWLFH But if we exercise introspection, we to be who and what we are, can see that even our thoughts follow the we can just observe them A strong mindfulness practice helps us same pattern or cycle. They arise, exist as a natural phenomena watch the patterns of our minds, the rising and eventually decline or transform into and ceasing of thoughts and emotions, another thought. Reflect back at a time and reflect on the without making them ours or becoming when you got angry: where is that thought impermanent nature of it.” us. This is more than just a daily yoga or now? meditation practice. A dedicated practice becoming them and believing them to be of 30-60 minutes a day might not be Knowing that nothing is permanent who and what we are, we can just observe enough if the rest of the 23 or so hours can help us practice letting go. If a happy them as a natural phenomena and reflect are spent with constant agitation through thought arises in the mind, know that it on the impermanent nature of it. what we do, how we process our thoughts, will not be permanent. So do not grasp it what we eat, the environment we spend or be attached to it. If an unhappy thought For example, if an angry thought arises time in and whom we associate with. arises in the mind, know that it is also not permanent, so we do not need to grasp Therefore, to gain control over our that either. Rather than this constant minds, we need to focus on each of these process of grasping onto our thoughts, or aspects of our life. Ayurveda gives strong guidance on most of these, whilst yoga and meditation helps with developing the mind. To aid this practice, you can follow an Ayurvedic lifestyle of daily routine and diet to ensure your body is in a good state of balance, as a support for the quality of your mind, but also to bring mindfulness and attention to day-to-day actions of body and mind. This journey of self awareness and wise reflection can help you develop more self-confidence to rely on the strength of your own mind. Ishara De Silva is the founder of Plantation Villa, Ayurvedic Wellbeing Centre holistic retreat, which has locations in Sri Lanka and England (www.plantationvilla.com) UK retreat 67

om spirit The art of spirituality Introducing The Spiritual Arts Foundation, a new UK arts organisation dedicated to promoting spirituality through the arts Rainbow Fluorite Angel by Nicky Helm (facebook.com/Healingangelart) Apicture is worth a thousand being pooled together under the newly- Music, Film, Theatre and Literature. Within words. If you appreciate the formed, The Spiritual Arts Foundation. each, there is abundant talent with artists, imagery with this article, or It’s a UK-based arts organisation dedicated composers, producers, and poets who create if it resonates with you in any to promoting spirituality through the arts, spiritually significant productions across a way, then be thankful for the and includes not only visual artists, but also broad array of media. fine work of two talented artists, Marie Eitz filmmakers, musicians, writers and many and Nicky Helm. other creatives. “Spirituality has always been present in the arts,” says the Foundation’s creator, The pair are just a small part of a much The Foundation, launched at the end Clifford White, a music composer, producer larger network of spiritual creatives now of 2022, has five main categories: Art, and filmmaker. 68

om spirit To acknowledge this, one only needs to hence The Spiritual Arts Foundation.” also a ‘Creators Shops’ area featuring glance at a few of the works of William Blake, The new organisation will help to raise products from members, with links to Hilma af Klint, Wassily Kandinsky or Vincent Amazon and Etsy if available, as well as a van Gogh. Or hear a few bars of the music awareness of all things spirituality as well as mail order service to assist artists not yet of Claude Debussy, Vivaldi or Vangelis. Or showcase some of the best creative talent available on other online market platforms. marvel at the wealth of books published working across this broad spectrum of by Hay House, Watkins Books and other creative areas. Another key aspect of the Foundation established publishers. Perhaps your mind “The initiative brings spirituality and the will be a ‘Spiritual Arts Exhibition’, set for has wandered to the ethereal tones of Enya, arts together, both online and in person, later this year (see website for up-to-date or been beguiled by the hypnotic sound of with a series of UK events and exhibitions information). This will be held at a venue Tubular Bells? Or perhaps you felt something planned over the next few years. Promoting in London and will feature short film mysterious and magical move through you the arts from a spiritual perspective will screenings, with the directors talking about when you watched the film ‘What Dreams allow us to reach a new audience — one their films and taking Q&A sessions, a main May Come’, or the classic ‘Heaven Can Wait’? that is both hungry for greater knowledge hall with exhibitors selling arts and crafts, and awareness, yet at the same time, this an exhibition display featuring original “Spirituality has been all around us in the project shows the potential to stimulate the artworks, talks from artists and musicians arts for hundreds of years, yet many might creativity of a new generation of creative and producers. There will also be separate prefer to pretend that it doesn’t exist at all. producers.” rooms featuring art and music workshops, To my knowledge, the art world has never drumming and chanting workshops and a formally acknowledged spirituality as an art On the Foundation’s website you’ll find makeshift music studio running recording movement in it’s own right, and there are no content and articles across the five main sessions during the day. organisations or associations I am aware of categories featuring artists, musicians, that properly represent it. It’s astonishing to composers, producers, filmmakers and There are also plans for a series of me that something like this has never been writers who all create spiritually significant workshops and courses, which will be created before, but my personal mission is productions — in other words, products designed to encourage and stimulate the to ensure that spirituality is represented — or productions that feature an aspect of artistry in everyone. White says these spirituality at their core. In addition, there’s will appeal to all those who are seeking to enhance their creative abilities, with Acceptance by Marie Eitz (magicalchemy.co.uk) workshops covering areas such as spiritual art classes, music production, writing classes and more. He says the aim is to leave no stone unturned when it comes to unearthing the great spiritual artistic talent that exists in the UK. Indeed, the ambitious concept came about following the success of a number of other smaller online initiatives, including the Spiritual Creatives Meetup group, which boasts over 500 members (meetup.com/ spiritualcreatives) and the Spirit Songs singer-songwriter website (spiritsongs. co.uk). Ultimately, there is also a hope that it will help more people to embrace their own connection to spirituality, in whatever form that might take. “Although some might not wish to admit it, the subject of spirituality crosses all religious borders. While the specific tenets, practices and beliefs of faiths differ, all religions generally agree that the meaning of spirituality is the same: a connection with the divine.” This essentially means that The Spiritual Arts Foundation is able to represent all religions, he says, calling it a platform where all religions may have a voice in harmony. “We sincerely hope to foster this opportunity: in time to welcome creative producers of all religious persuasions, and to encourage tolerance, discussion, and perhaps even collaboration. There can be no greater goal than that.” To find out more about The Spiritual Arts Foundation visit: spiritualarts.org.uk 69

om lifestyle eat drink yoga Healthy eating goodies Full Power Ceremonial Grade Cacao Cytoplan Women’s Biotic Full Power Cacao’s ceremonial grade cacao is ethically sourced A high-quality probiotic from food-based supplement brand in Venezuela and blessed in Manchester with the highest Cytoplan, which has been specially formulated to provide vibrational energy. The cacao originates from a variety of specific support for women’s health. This multi-strain targeted Ceremonial Grade Criollo, Criollo Porcelana, Criollo Mérida formula is ideal for all ages and contains nine strains of live and Guasare, which is the first cacao to exist on earth. That’s probiotic bacteria, including the highly-researched strain what makes this cacao full power! Lactobacillus helveticus, which has research attesting to its From £8 (use code FULLPOWER2012 for 20% off your efficacy in female health issues. Each capsule will provide a first order) culture of 3.5 billion live bacteria. fullpowercacao.com £33 cytoplan.co.uk Tea & Tonic Wellness Teas YuBi Protein Bar Herbal teas based on the most loved British tea drinks, each A new range of great-tasting, super-gooey, high-protein fortified with adaptogens and with matching skincare heroes snack bars that are low in calories and sugar, gluten-free and for optimal results. Five blends available in loose leaf and dairy-free. YuBi Bars come in four delicious flavours: Caramel, pyramid tea bags: Bright Awakening English Breakfast Wellness Peanut, Speculoos and Cookies & Cream and are packed with Tea; Saving Grace Earl Grey Wellness Tea; The Tonic Ginger 10g of protein, and between 0.3 - 1.1g of sugar, with just 99 Tumeric Wellness Tea; High Spirits White Mint Wellness Tea; and calories. Plant-based and approved by The Vegan Society. Inviting Sleep Golden Milk Wellness Tea. All help to promote £15 (box of 12) inner-balance and support a healthy immune system. Hand yubibar.com blended and packed in the UK using 100% biodegradable, compostable or recyclable materials. £16 (pyramid bags) £18 (loose leaf) teaandtonic.co.uk 70

om lifestyle Have yourself a ‘love in’ this month with these fabulous, plant-based recipe ideas for February Simple Vegan Filling 100-150g (3.5-5.2 oz) vegan dark chocolate of your choice Chocolate Fondants To serve (optional) Cacao or cocoa powder SERVES 4 Vegan ice cream Berries and a sprig of mint for decoration These fondants are sure to impress whoever you are cooking for this Valentine’s Day, plus they are surprisingly quick and easy to 1. Preheat the oven to 180˚C/350˚F/Gas 4. make! 2. Grease 4 pudding basins and set aside. 3. Place all of the wet ingredients into a saucepan and gently heat Wet ingredients on a low-medium heat, stirring until melted and blended. 145ml (5 fl oz) plant milk (soya or almond work best) 4. In a large mixing bowl, sieve the flour and add all of the 75g (2.6 oz) vegan margarine ingredients, stirring until combined. ¾ tsp cider vinegar 5. Fill the pudding basins with the mixture until three quarters full. 2½ tbsp smooth apple sauce 6. Push 5-6 pieces of chocolate into the middle of each of the basis 1 tsp vanilla essence or vanilla bean paste until they are full submerged into the mixture. Dry ingredients 7. Place the basins on a baking tray and bake in the oven for 12-15 145g (5.1 oz)plain flour minutes. 120g (4.2 oz) caster sugar 8. Sprinkle with cacao and serve hot with ice cream and berries. 3 tbsp raw cacao or cocoa powder 2 tsp baking powder Recipe by Maryanne Hall, Viva! Vegan Recipe Club, ½ tsp salt veganrecipeclub.org.uk 71

om lifestyle Cashew Cream and 100g (3.5 oz) roasted hazelnuts (ground but still chunky) Balsamic glaze and thyme (to decorate - optional) Beetroot Crostini 1. For the cheese, blend all of the ingredients together until smooth, and then pop in the fridge until you’re ready to use it. SERVES 6 2. Preheat the oven to 180˚C (fan)/350˚F/ Gas 4. 3. Use pre-cooked beetroot or wrap the fresh beetroot in foil and These tasty treats will make a delicious starter for your Valentine’s place in the oven for an hour until soft. When they’re cool, rub off dinner. The sweet roasted beetroot combined with the hazelnuts and their skins and set aside. cashew cream is heavenly! 4. To roast the hazelnuts, place them on a baking tray in the oven for 10-15 minutes. Be careful not to over roast them so check them after For the cheese: 7 minutes. To remove their skins, place them in a clean tea towel and 200g (7oz) cashew nuts, soaked for minimum of 2 hours of overnight rub vigorously. Grind them but leave them chunky, not powdered. 130g (4.5 oz) plant milk of your choice 5. Cut the baguette into 12 slices, 1cm thick. 2 cloves garlic 6. Rub with the garlic clove carefully on one side and drizzle with 2 tbsp nutritional yeast olive oil. 1 tbsp lemon juice (fresh or bottled) 7. Either place into the oven for 10 minutes or until golden or use a 2 tbsp coconut oil, melted griddle pan on both sides to get a nice charred effect. Leaves from around 6 sprigs thyme 8. Place a good spoonful of the cream cheese onto each piece of Half a sprig of rosemary, stalks removed and finely chopped bread followed by a couple of small but chunky slices of beetroot, Salt and pepper, to taste a sprinkling of hazelnuts and thyme sprigs. Option to drizzle with For the crostini: balsamic glaze. Half a baguette (or if gluten-free, use any bread of your choice and Tip: Remember that the fresh herbs will turn the cheese slightly cut into small squares) green, so use dried or slightly less if you don’t want this colour! Clove of garlic Olive oil Recipe by Maryanne Hall, Viva! Vegan Recipe Club, 2 large beetroot veganrecipeclub.org 74

om lifestyle Thai Aubergine Curry To serve (optional) Jasmine rice SERVES 4 Thai crackers (vegan) Fresh coriander This is a simplified version of a Thai street food dish. The Thai basil combination of aubergine, lemongrass, tamarind, coconut milk, Lime sugar and spices is incredible! Unsweetened vegan yoghurt Sweet chilli sauce 3 large aubergines, each cut into 6 slices (lengthways) Toasted cashews Sesame oil for frying (you can also use rapeseed) 5 shallots or 1 large onion, finely diced 1. Either fry the aubergine slices on each side until golden with 2 cloves garlic, crushed a little oil and salt, or if you prefer preheat the oven to 180˚C 1 stick lemongrass (bashed) (fan)/350˚F/Gas 4, lightly coat the slices in oil and a sprinkle of salt 1 tsp tamarind paste and roast them until golden (around 15 minutes on each side), 4 tbsp soya sauce turning once. Set aside. (Note: we charred ours on a griddle pan 2 tins coconut milk first - a few minutes on each side.) 2 tbsp syrup (e.g. maple, agave) or 1 tbsp brown sugar 2. Lightly fry the shallots/onion with the fennel seeds in the 1 tsp stock powder sesame oil until soft and golden. Juice of 2 limes 3. Add the crushed garlic and fry for a further minute. Spices 4. Add all the spices, stir and fry for another minute. 2 tsp ground cumin 5. Add the coconut milk, tamarind paste, lemongrass, soya sauce, 2 tsp ground coriander stock powder, syrup/sugar. Bring to the boil and then simmer to ¼ tsp ground nutmeg reduce for around 20-30 minutes. ½ tsp cinnamon 6. Adjust the flavour to your taste, adding more soya sauce, syrup ½ tsp chilli powder or lime juice (if necessary). Pinch ground cloves 7. Remove the lemongrass before serving. Serve with rice and Pinch fennel seeds optional extras. Recipe by Maryanne Hall, Viva! Vegan Recipe Club, veganrecipeclub.org 73

om lifestyle - nutrition zone *RRGJXW HEALTH 6 ways to support immunity through good gut health this winter T aking care of our bodies While it’s not a magic fix-all remedy, This can be from vegetables, fruit, whole becomes even more taking care of our gut health could be the grains and nuts and seeds as well as important during the colder key to enable us to thrive during these spices and herbs. Consider making up months to ensure that we months. nut and seed mixes that you can sprinkle can properly enjoy, rather over soups, salads, cooked vegetables, than endure, the winter season. Changes The immune system’s health and overnight oats and more. to our diet and sleep routine can have a efficiency are intimately correlated with huge impact on our overall mood, health, the condition of your digestive system. 2. Consume gut-nourishing foods and wellbeing during this time — being The gut microbiome plays a variety of aware of our gut health can also be vital. beneficial tasks, including managing your This includes fermented foods, metabolism, mood, cognition, hunger, mushrooms, seeds, nuts, butternut digestion, and immunity – with between squash, sweet potatoes, spinach and 70-80% of your immune cells estimated to more. Spices such as turmeric also be present in the gut. contain vitamins, minerals, polyphenols, amino acids and types of fibre that all 6 expert tips to support help to support the health of the gut and LPPXQLW\\WKURXJK the immune system. Try making up a JXWKHDOWK stewed apple compote with cinnamon that you can serve alongside breakfast or as a Supporting a healthy gut- tasty snack. immune response is a multi-factorial process. 3. Supplementation Here, nutritional therapist, Whilst a food-first approach is Eve Kalinik, and prebiotic recommended, if you are struggling to get fibre specialists Bimuno enough fibre to support your gut health (bimuno.com) highlight from your diet, you could also consider six easy ways to boost using a high-fibre supplement, such immunity through gut as Bimuno. This is an award-winning, health: scientifically-backed prebiotic supplement that feeds bifidobacteria, a ‘good bacteria’ 1. Aim for 30 plants a week found in the gut, connected with digestive health, immunity and mental wellbeing. Increasing our overall plant Gluten-free and taste-free, the sachet diversity supports a more diverse gut microbiome and immune system. 74

om lifestyle - nutrition zone JXWKHDOWKVXSSRUWLQJIRRGV powder can be added to any food or drink If you’re heading out to the shops, then level of ‘good’ bacteria’, Lactobacilli and and is shown to begin working in just here are some things you might want to Bifidobacteria. seven days of routine daily use. pop into your basket, courtesy of Holland and Barrett (hollandandbarrett.com) Popcorn: Everyone’s favourite cinema 4. Include key co-factor nutrients snack is healthier than you might think – Avocado: As well as being a source of but not the kind that’s covered in butter, Vitamin C and zinc are integral for the ‘good’ fats, one avocado contains a sugar and salt. Pure, air-popped popcorn health of the immune system. Vitamin C is whopping 13g fibre, helping you on the without any added sugar, fats or chemicals found in strawberries, avocado, broccoli, way to a happy gut. A study has also contains an impressive 14.5g fibre per peppers, spinach and citrus fruit. Zinc is shown that participants who ate an 100g – who knew? abundant in pumpkin seeds, hemp seeds, avocado every day had a larger number cashew nuts and traditional hard cheese, of gut microbiomes, which help to break Chia seeds: Hailed as a superfood in the which also includes a boost of beneficial down fibre and produce gut healthy health industry with great fibre content. bacteria for the gut too. metabolites. Specifically, though, in chia seeds, this is also a soluble fibre, something called 5. Let the sunshine in Lentils: With approximately 15g fibre mucilage, which is what gives it its gooey per cooked cup, lentils are a great and texture when moistened. This feeds gut This is a key component of how our versatile way to increase your fibre intake bacteria, helping it to work at its best. body makes vitamin D. But this can also and support your gut health. They are a be trickier in the winter months as the source of prebiotic carbohydrates, which Almonds: As well as boasting 6.9g fibre in sunshine is not as strong, so if you are are ingredients that allow for change two servings (46 almonds), almonds have living in the UK you might want to consider in the make up or activity of the gut also been shown to have prebiotic effects taking supplements. microflora. on the gut. Scientists have observed that almonds can improve the microbiota 6. Prioritise rest Black beans: Perfect in chillis, curries profile and have the ability to change and stews, black beans are another great intestinal bacterial activity. Too much stress and not enough sleep can gut health-supporting food with plenty of encroach on the health of our immune fibre. One study found that the resistant Garlic: The key to most delicious meals, system. Allowing sufficient time before we starch black beans caused a change on garlic isn’t just good for the tastebuds, go to bed without our electronic devices gut microbiota by increasing the level of it’s good for the gut too. Garlic has in sight can help to cultivate a more restful Clostridia class bacteria – a potential type been shown to help with the growth of night’s sleep. of bacteria for probiotic use. bifidobacteria in the gut – aka the good stuff! Article by nutritional therapist, Eve Kalinik, Oats: Porridge has remained a classic and prebiotic fibre specialists Bimuno breakfast for years – and for good reason. Onions: Equally as important in cooking (bimuno.com) Oats are one of the best foods for helping as garlic, onions are also actually a source digestion, with lots of fibre. But it’s not of inulin (a type of fibre) and FOS which just any fibre, the type found in oats is helps to strengthen the gut flora. called soluble fibre, and specifically one called beta glucan. This has been shown Source: hollandandbarrett.com to support gut health by increasing the 75

Teacher zone Photo: Desi Bartlett photographed by Natiya Guin A deeper understanding of yoga... for teachers, by teachers Inside: 77: My Yoga Biz 78: Ignorance Is Not Bliss 80: Hold Your Bow Steady 82: Teachers’ Tales 83: OM Books 76

Teacher zone MyYogaBiz Tips from the experts to help you grow the yoga business of your dreams This month’s mentor: Maria Fernandez-Corugedo, 54, Yoga & Maria (yogaandmaria.co.uk) based in Essex. IG: @yogaandmariafitness FB: @moveliftflow Business plan? need. I also work with a football team, golfers and runners, working on injury prevention Yes, I do have a business plan. It helps focus through yoga. my mind on what I am doing and why I am doing it. I used to travel from class to class Who do you admire? in different locations, for example, without factoring in my full costs: travel time, Sarah Ramsden, whose course I’ve recently attended; she’s a total planning, petrol. It was a bit of a shock to inspiration. Her knowledge of biomechanics and how the functional me when I first started looking at how little human body and yoga interact is, for me, what yoga is all about. I would earn from teaching classes alone Ultimately, yoga is just moving and breathing and she cuts through (after costs) but it focused my mind on the the frilly stuff. She has achieved so much in terms of raising the profile direction I wanted to go in. It’s easy to see of yoga in the field of sports. why teachers are going online…it makes good financial sense. What’s the secret to making a living teaching yoga? Top marketing tips? It is possible to make a living from yoga teaching but you have to be creative and learn how to diversify. I couldn’t make a living just from I’ve wasted a lot of money boosting posts classes without crashing and burning. I also live in a rural community on Facebook! Ultimately, I do believe word- where there isn’t footfall. Seeking out corporate work, offering of-mouth works best for my business, so I have made workshops, and working one-to-one with some live classes and good relationships with a physio, acupuncturist online is a good balance and stops me from getting bored. I’m not and massage therapist locally who refer clients to saying I’m there yet as I’ve only been a full-time teacher for the last me. Picture your perfect client, whoever that may year but I am on the right path. be. Think about who you want to work with: men, women, children, everyone. Analyse your perfect client: their age, Self-care? lifestyle, and state of mind. Once you can picture the client you want to work with, you can effectively start planning and marketing to that I have a gym at home and at my age, I believe strength training is person. essential. I make time for gym sessions, usually in the evening. I have to walk the dog, so that is a kind of self-care as well, as it makes you Social media? go outside in the fresh air. I also practice Animal Flow which is all about getting the most out of your body. I have to be honest, my own I’m good at advising other people on how to use social media but yoga practice does often take a back seat, but I try and fit in some useless at following my own advice. I’m either on it obsessively every form of meditation every day. day, or off it for months! My recommendation would be a couple of scheduled posts every week, so you don’t have to think about it. Always post useful content directed towards your ideal client, not just a picture of you looking cool in a warrior pose (we’ve all done it!). These days, most social media platforms just want short videos which offer something of value to the viewer. Do some social media training, it can be really helpful. Your niche? After years of running a studio, I started working for the NHS in their physiotherapy department. I was responsible for working one-to- one with patients who had sports injuries or medical conditions. It’s really satisfying seeing someone with long-term debilitating back pain suddenly realise that breathing well can reduce their pain. The only issue with NHS appointments is you have a 20-minute slot to try and help someone improve their health. I now see private clients on a one-to-one basis where I have the time to give them what they 77

Teacher zone Ignorance is not bliss When it comes to anatomy and physiology in yoga teaching, ignorance is definitely not bliss. By Caz Hitchcock Ignorance is not yoga bliss. As a teacher for over 15 years The repetitive movements of yoga asana are taking their toll now, I am constantly surprised that little has changed in on the teachers as well. Everything from hip replacements to yoga teacher training courses that cover the yoga sutras sheared sacroiliac joints affects yoga practitioners as young as 35 and some standard anatomy biomechanics training. and 40. Repetitive movement of any kind, whether that’s typing Does this sound in any way familiar? at the computer or demonstrating yoga poses without care and “When studying for my teaching diploma, we were instructed attention, can result in an injury. to draw a box with all the postures down one side and common ailments down the other; if your student had any of these Some yoga teachers are now addressing their ignorance. A [ailments], we were taught to either modify the pose slightly or growing number are choosing to get themselves more informed just tell them to sit it out. It's not an approach that feels inclusive on anatomy and physiology, particularly in the cutting-edge field for the student, and it makes yoga movement inaccessible for of fascia and connective tissue. However, there are still large many.\" numbers of teachers trained in a 'cookie-cutter' approach to The issue with this is that the yoga movements taught are not suited to a modern mid-life body, one with an often sedentary lifestyle…which, right now, is perhaps one of the largest demographics of clients coming through the doors of yoga classes across the UK. 3UHYHQWDEOHLQMXULHV As movement educators, our clients entrust us with their bodies. Yes, there is an element of personal responsibility, but simply cueing students to ‘listen to their bodies’ and ‘stop when it doesn’t feel right’ isn't enough. Injuries caused whilst participating in yoga classes are rife — and not just by class attendees, but in teachers too. One Finnish study following an estimated 300 yoga practitioners concluded that after one thousand hours of practice, some 62% of those surveyed had suffered one or more musculoskeletal injuries that lasted over one month. The three most common injury locations were hamstring, knee, and lower back. 78

Teacher zone postures that are not sympathetic to the individual nature of our We worked down through the layers of fascia and muscle, bodies. moving the body around and taking note of what moved freely 0\\MRXUQH\\DZD\\IURPLJQRUDQFH and what was restricted and where. On a personal note, I came to yoga nearly 25 years ago following 0DNLQJLWSHUVRQDO multiple abdominal surgeries for a kidney condition, and I was This knowledge enabled me to understand what was happening suffering from a lack of core strength. underneath my hands when I adjusted clients and to see the There was a distinct lack of support from the health services cause of restrictions in students' bodies when they moved. at that time for post-surgery rehabilitation, and I was told that Dissection also made me understand that the old training of exercises like yoga or pilates would be a repeating movements over and over big help for me. “There is a discovered freedom until the body gives up and conforms Whilst initially sun salutations and the when you step away from to the shape imposed (or not, when primary series took me so far, it wasn't injuries occur) was defunct and not long before it became apparent that conforming to the old teaching serving my clients. my teacher’s advice — your body will There is a discovered freedom when rebalance itself through the postures — style. You can tailor movements you step away from conforming to wasn't coming true. to the individuals in front of the old teaching style. You can tailor As well as tearing my scar tissue you. This lateral approach can movements to the individuals in front of you. This lateral approach can be regularly, I suffered from raging tennis elbow and was well on my way to a be applied to all yoga postures applied to all yoga postures which frozen shoulder. Something was severely which makes them inclusive makes them inclusive and accessible, out of alignment, but neither my body regardless of age, experience or history. nor my brain could figure out what to and accessible, regardless of age, For me, yoga became personal. Far do about it. So I simply worked my way from performing sequences of shapes through the movements firing the best experience or history.” with 20 others in a room, I became compensatory muscles I could, which respected as my unique self with my caused further issues and unnecessary strain on other joints. unique history — and it is a joy to share this with my clients and 5HSRVLWLRQLQJP\\VHOIRXWRIQHFHVVLW\\ students. At the end of the day, it’s what all humans truly want: to be I took myself in a very different direction after meeting a seen, heard and understood, particularly when they've been Scaravelli-inspired yoga teacher who only worked 1:1 and took through a traumatic experience. me on a long road to reconnecting with my body, breath, and 1LFKLQJVDYHGP\\\\RJDEXVLQHVV yoga postures. It was slow, deep work — but it worked. I started to understand Something I had not foreseen in changing my approach to and see the habitual movement patterns my body had laid down teaching was that it would make me stand out from the crowd. to keep me upright and moving. But I had become ill and had to There is a yoga class in pretty much every school, village hall, and navigate recovery. I experienced three rounds of surgery on my gym in the country. And it can feel like a pipe dream to build your right side, which saved my life but left me bed-bound for the best yoga business into a viable full-time income without trading all part of a year. your evenings and weekends, or teaching back-to-back sessions By this time, I was already working with clients with complex for six hours a day. Which, let's face it, isn’t sustainable for long! movement issues and rehabilitation needs. It was part of It turns out niching down your yoga offering to attract a my development as a teacher to study in-depth anatomy in particular type of client isn’t a bad idea if you’re serious about movement and fascia research and I eventually ended up in the making your passion your profession. With more and more people dissection lab working with soft tissue form. turning to yoga (and even being advised by doctors to attend classes) as an aid for mild to moderate low back pain and other common ailments, for instance, it can make a lot of sense. It's also worth it given that students tend to vote with their feet and will rarely provide feedback to the teacher as to why they chose not to return to class. Ultimately, client retention and safety are the teacher’s responsibility. That means it’s crucial that we all continue to develop our skill set and knowledge throughout our teaching career, long after the initial yoga teaching diploma. Caz Hitchcock is a body movement and posture specialist who provides fascia-informed courses to educate teachers on the cause and effect of joint issues, how to identify and correct faulty movement patterns and work with students with injuries, so they feel confident and knowledgeable enough to help almost any person who walks through their class door. Visit: gravitytechnique.com 79

Teacher zone Hold your bow steady Trust in your own unique life path, or Svadharma, writes Louisa Flynn after recently completing her yoga teacher training A“ s you breathe in, take aim,” “An arrow can only be me on. I didn’t really have a plan, but I I said, as I guided my class knew that I wanted to share yoga with in Virabhadrasana (warrior shot by pulling it backward. others. That was it. That was my only intention: to share what I had found. pose 1) with archer arms, So, when life is dragging “focus your attention on Yoga’s effect on me has been so what it is you’d most like to bring to the you back with difficulties, profound because, largely, I am coming fore.” My voice wobbled slightly, just from a place where I didn’t listen to enough for me to feel it but without being it means that it’s going to myself. Not at all. And I was, for most of my early life, entirely unaware that my obvious to anybody else, and it was then launch you into something body even possessed such a thing as that I realised something: that I did not great. So just focus and wisdom. Like it has done for many of us, know what I was aiming for. yoga enabled me to not only tune into keep aiming.” myself, but to acknowledge myself. Yoga’s At the time, and under the energy of lessons will no doubt continue to remind a waxing Hunter’s Moon, my sense of me of this truth whenever I forget, of that, I am sure. direction was swaying, and I also had Unpredictable journey other increasing challenges with familial that I could listen to my own words. And therein lies the essence of what I am responsibilities and my own health It’s probably worth me stating that for trying to say: that the yoga journey can often be unpredictable, and that when issues. In short, time had become so the best part of the three years preceding we get to that place where we are really much more incredibly precious, and this moment, I had been working towards so, I knew, there and then, that I had to obtaining yoga teacher certification. acknowledge myself and pay attention to In hindsight, when I started out, I was the feelings that were swelling within me. merely feeling my way along. Blindly. But In truth, I had to find a space to pause so with something of a guide rope leading 80

Teacher zone listening, our insights may be surprising. life is dragging you back with difficulties, about Svadharma: one’s unique life path. Following on from my mini realisation, it means that it’s going to launch you into Within this chapter, the author describes something great. So just focus and keep her realisation that not all who complete a flurry of synchronous conversations aiming.” yoga teacher training become stand-up- ensued. Teachers, colleagues, family, at-the-front class teachers, and that her and friends — all who lent their ear to But it was the words of one my most own path through teaching, in relation to my quandary about whether I should treasured teachers that completely her Svadharma, led her journey to open pause the treadmill or keep treading, floored me. Again, with no real knowledge up the yoga practices and possibilities unconsciously echoed, and affirmed what of the imagery that I was working with, (and the Svadharma) of a dear friend. I knew in myself to be of essential value: she said: “That warrior is in there… Which reminded me that the ripple that I must listen to myself and respond just give her some love.” Well, stillness effects of sharing yoga can travel, not to my needs, and that it’s imperative that completely enveloped me with that one. only far and wide, but also invisibly deep, I create space for myself. This being an underneath the surface. absolute prerequisite for holding space Then, within a day, another seemingly for others. random happening occurred. I was finally On the morning that I read that chapter, reading the end of Suzan Colon’s Yoga during the time of my inner questioning, So many of the words that flowed Mind, a book that has resided by my I was dumbfounded. My jaw literally between us, whether written or spoken, bedside for the last few years. I started hung open, and I looked to the window appeared to be carried by a messenger reading it during the pandemic, but, since and up at the huge blue sky that was that embodied the image of the warrior – April 2021, I could only dip into it around there, marvelling at the mystery of it all, something that resonated because it had my course reading. Completion of the and I had a deep knowing that this was, appeared in my thoughts and class plans yoga teacher training meant that I was somehow, showing me the way. in the weeks that built up to my decision able to indulge in the final chapters, the to pause. first of which was, to my utter disbelief, all Walking my path On a philosophical level, the warrior When walking through life, sometimes poses have become symbolic for me, there are huge clues as to the way to go, both in my personal practice but also and at others we get only breadcrumbs. within my classes. No doubt for a reason. But whether it’s a thunderbolt showing When in Virabhadrasana, physically, it’s us the direction, or a tiny glimmer of all about grounding, finding strength and torchlight, we know it’s the way because balance. On a mythical level, in relation of how it feels. Likewise, I embarked to the legend of Virabhadra, the stories on the yoga teacher training journey represent the destruction of ignorance, following breadcrumbs, not really and we can all understand the symbolism knowing where it would lead. I still have associated with archer arms: taking aim, no idea. But I trust that the pause will pausing to find our focus, and being indeed show me where to take my next strong in the face of our challenges. step, and that one step at a time I will uncover the way forward. In fact, I know it Powerful words will. I just need to steady my bow. Unaware of the content of my thoughts or lessons, a fellow teacher and friend reached out to me with the incredible Paulo Coelho quote: “An arrow can only be shot by pulling it backward. So, when Louisa Flynn is a wellbeing writer and registered yoga teacher. Find out more at: louisaflynn.com or connect via Instagram @louisaflynnwriter 81

Teacher zone: TEACHERS' TALES How do you choose to show up for yourself? Showing up for yourself can be an act of self-love, taking you back to your grounded, more authentic self. Here are two ways you can do just that. By Paula Hines Showing up for yourself is a practice (and an important Choosing ease one). It’s also an act of self-love, but it isn’t just about or for you; it allows you to show up more fully for others. I do my best to create space in my days by reminding myself that I What this looks like will depend on what feels right for am allowed to choose ease. I don’t succeed 100% of the time, but you. One of the things my yoga practice has allowed me to most of the time I allow myself punctuation points in my days by do is take showing up for myself more seriously and to do so more intentionally not overscheduling myself, practicing only saying ‘yes’ consistently. If you’re feeling stuck, here are just two of the things when I really mean it and taking things off my to-do list. The result that I like to practice. If they resonate or provide some inspiration, I is that each day I get some time just for me. It also means that I’m share more like this in my recent book, Rest + Calm. usually able to choose the pace for my day. As counterintuitive as it sounds, approaching my weeks in this way means that I’m more Switch Off Sundays likely to complete the tasks I need to and in a more easeful way. If you’re reading this and it sounds impossible, I promise you it’s not. Though I enjoy social media, it can be a time-stealer. During 2017 I used to think that too. It does require reframing your thoughts and I found that my social media scrolling was becoming an issue, so being willing to start small. Give it a try and you may be surprised. my response was to take a week-long social media break. I didn’t realise how positive the impact of this short break would be yet How will you choose to show up for yourself today? at the same time I knew I didn’t want to give up social media completely. This was the beginning of what I call my Switch Off Paula Hines is a yoga teacher and writer based in London. Her new book Sundays: a day away from social media each week. If you notice Rest + Calm (Green Tree, Bloomsbury Publishing) is out now in paperback. social media addiction creeping in, why not consider doing the Find out more at: ucanyoga.co.uk same? That one day a week adds up to 50 days a year. Imagine what else you could do with that time. 82

books Teacher zone Teaching Yoga For The Menstrual Cycle: An Ayurvedic Approach Anja Brierley Lange £22.99 Singing Dragon Menstrual cycle awareness is crucially important when trying to understand the needs of your yoga students. This book addresses the importance of the menstrual cycle and how ayurvedic principles can best be applied to understand the anatomical, physiological and hormonal changes that take place during different stages and weeks throughout the menstrual cycle. The author highlights the purpose and importance of each phase of the menstrual cycle and how yoga teaching can and should be tailored accordingly to your students’ menstrual needs. FURTHER READING Yoga Therapy Across The Cancer Knowing You: The Difference The Good Life: Lessons From Care Continuum That Makes The Difference The World’s Longest Study On Leigh Leibel & Anne Pitman Dr Amanda Foo-Ryland Happiness Robert Waldinger & Marc Schulz £28 £13.99 Singing Dragon Panoma Press £16.99 Rider Yoga therapists are part of an evidenced- Knowing You is the book everyone informed healthcare team uniquely should read if they are curious about What is the key to a good life? Waldinger qualified to support whole-person care what makes them who they are. In this and Schulz, directors of the Harvard throughout the cancer experience, book, the author, Dr Amanda Foo-Ryland, Study of Adult Development, boil it professionally and with tender-hearted unpacks the process of self-examination, down simply: “Good relationships humanity. This book is essential reading helping readers to discover, observe and keep us happier and healthier. Period.” for all those who are touched by cancer: investigate their own minds, to delete the We know this thanks to 84 years of patients, survivors, patient advocates, beliefs that do not serve them and install The Harvard Study, an extraordinary caregivers, and all those in their service new ones that do. This process is known as scientific endeavour that began in 1938, including oncologists, nurse practitioners, neural coding. The perfect book to read for and is still going strong. The book is physical therapists, psychologists, social all those ready to take charge and commit full of insights about humanity and workers, yoga practitioners, and other to making a real change in their lives. happiness, offering readers a guide to health professionals interested in yoga prioritising the important things in life — as an evidence-informed therapeutic a timely message, given the devastating intervention. isolation so many experienced over the past few years during lockdown. 83

om actions +RZ\\RJDKHOSHG RQHPXPŧV FDQFHUMRXUQH\\ After being diagnosed with breast cancer in 2015, Jodie Burnett found comfort and solace in her yoga and mindfulness practice. She’s now a qualified instructor and committed to helping others heal Jodie Burdett, 39, was diagnosed with and beyond cancer. and observe how I find myself in each with breast cancer in 2015, a huge “When you’re in the middle of moment. My goal is to empower students shock as she felt in her prime…. to regain trust with their bodies and to get recently married, with a two-year- treatment, it feels like you’re mainly doing themselves moving again to help heal the old toddler and a secure job as a what you need to do – what you’re told to physical, emotional and mental scars that solicitor. Now cancer-free, Burdett do – in order to get through it,” she tells are often left with a cancer diagnosis. has trained as a yoga and wellness OM. “But when you’re out the other side, I coach, and empowers others through found that’s when it hits you: ‘Now what?’. “I’ve learnt a lot about the nervous movement. She’s an inspiration to us all. When all the hospital appointments start system, and how it works and how to to slow down, the reality of what you’ve respond rationally. Ultimately, we have )LQGLQJP\\IHHWZLWK\\RJD been through hits home. little control over the future, but we can’t fully appreciate what we’ve got now if Since her breast cancer diagnosis in “And that’s how I got into mindfulness. we’re always worried about what might her early thirties, Burdett developed an When I started training in it, it was more happen. If you’re not enjoying your life interest in wellbeing and mindfulness, and for myself – to help me focus on the now now, you’re not living!” now teaches yoga full-time to people living rather than get carried away thinking 7KHGLDJQRVLV “Yoga became my key tool to help me free myself Over the Easter holidays in 2015, Burdett first became aware of a change in her from my mind, and enter a state of conscious awareness as I learnt how to transition and navigate a new way of living.” about the what-ifs of the future. I’m now much more aware of my internal ‘chatter’ and am able to take a pause, take a step back. “Yoga became my key tool to help me free myself from my mind, and enter a state of conscious awareness as I learnt how to transition and navigate a new way of living. My yoga practice is my time to escape the demands of daily life 84

om actions breast as she felt a subtle shooting pain: I was organised when it came to balancing and I found the rub so spicy it burned “I didn’t think much of it at first childcare and my job around my initial my mouth! I’d never reacted that way appointments before treatment started.” before. However, other things just had because, as anyone with boobs will know, no flavour and tasted really bland. It was you sometimes get aches and pains,” she ,PSRUWDQFHRIDJRRGGLHWb hard to find a balance and food became an recalls. “But when I pressed on it, I felt effort rather than the luxury it had always something small, and the more I pressed As other yoga and wellness instructors will been. That’s when I came across World the more painful it got. So I asked my know, food and nutrition are a key part in Cancer Research Fund and attended one of husband what he thought, and whether I maintaining good health. It’s something their cook-along classes – this helped me was overthinking it. that has become an increasingly important learn, improve and develop my knowledge part of Burdett’s day-to-day life. about nutrition. “It was a complete whirlwind; I was diagnosed on 7 May, had my lymph nodes “Since my diagnosis I have become a “For anyone out there, who is unsure removed on 12 May and by the evening lot more particular about the food I eat about what they should eat or how of 1 June I had undergone surgery on my and how I look after myself,” she says. physically active they should be, please do right breast. “There is quite a lot of ‘advice’ out there, take a look at their website”. but often the messages are conflicting “For most of that time in the early and confusing. The one thing you can do World Cancer stages, I think I was probably in shock, as for yourself is to take control of what you Research Fund it all happened so quickly. I remember eat, but it’s hard to know who to trust and lots of ‘words’ but didn’t take in a lot of where to turn. meaning. I was told that because I was young, I would be able to fight it better. “I wanted to know, after pumping myself Every positive seemed to come with a full of chemotherapy – which is effectively negative. I’ve always been one to tackle poison – what should I be eating? What things head on, so despite being in shock, I will help my acid reflux, indigestion etc? spent that period of time making sure that I remember my husband cooking fajitas, “My goal is to empower students to regain trust with their bodies and to get themselves moving again to help heal the physical, emotional and mental scars that are often left with a cancer diagnosis.” World Cancer Research Fund examines how diet, weight and physical activity affect the risk of developing and surviving cancer. Its FAQs hub is designed to answer common questions people have about diet, nutrition and lifestyle factors for people like Jodie Burdett, who are living with or beyond a cancer diagnosis. The content ranges from how to deal with and manage some of the side-effects of treatment, to whether a vegan diet can delay cancer growth, to how important protein is, and how safe it is to exercise during cancer. Find out more at: wcrf-uk.org/health- advice-and-support/living-with-cancer/ living-with-cancer-your-questions- answered 85

om actions GRQŧWVKRS Pet rescue has become a big thing in the yoga community, with the ability to supercharge our capacity for love, kindness and transformation. Words and photography by Wanda Bogacka-Plucinski Five years ago, while dropping him. When I arrived, the ladies at the shelter would lay on the floor speaking to him softly off donations with my daughter asked, “Who are you here to adopt today?” I and stroking him until my body went numb. Madeline, at Easel Animal Rescue replied, “McGregor.” The look of total shock It was hard for him to feel safe because I in New Jersey, she asked if we and joy came over their faces and in unison had to administer medications and bathe could look at the animals. I agreed but had they said, “McGregor is getting adopted?!” him, which he didn’t care for and cried the no intention of adopting since we already I replied with pride, “He sure is, he’s going whole time through. Even with all of that, had two cats. That’s when I met McGregor. home with me!” he was never aggressive, hissed, growled or He was in a cage, curled in a ball; there was scratched, ever! The reward of earning his urine wafting from his cage, as a result of “So often I hear from love and trust changed me forever. Not only wetting himself due to the extreme stress he people that have rescued did he get better, health-wise, he became felt. Hanging from the cage were syringes an animal that it was the social, cuddled, played with a ball that had and medical instructions. It appeared that other way around, they feel a bell in it, slept with me, and was extremely he was in very poor health but no one could kind to my other two cats, even though one really say what the problem was. I opened rescued by their pets.” of them displayed jealousy and bullied him the cage and reached in to give him a few from time to time. He taught me what true scratches behind his ears. When he lifted I won’t sugar coat it, the first few months love is; he taught me about forgiveness, his head, I noticed a pair of pale blue eyes were hard; frequent vet visits, administering patience and to look beyond the surface. staring back at me. At first, I thought, oh a variety of medications, bathing him, trying Although I love all of my kitties, I believe what pretty blue eyes you have, McGregor. to coax him to use the litter box, and eating McGregor was an angel disguised as a cat. I But quickly, I realised they were not blue, his food. Getting him to better health while didn’t know I needed McGregor in my life but he was blind! That brief moment I had trying to earn his trust was difficult, requiring sometimes, what you are looking for is not with him stole my heart. I ended up going a lot of love, patience, and time. My husband necessarily what you need, and what you home that day but couldn’t get him out of often told me, “Don’t be disappointed if he need is not necessarily what you want. my mind or heart. Secretly, the next day, will never be like our other cats.” But I didn’t before my husband got home from work, I care. I just wanted him to feel safe and know McGregor recently died of cancer but I will took the cat carrier and drove back to the that someone loves him unconditionally. never forget him and his gentle, loving heart. shelter. I didn’t want to hear all the reasons During the first month, he often hid so I He was the epitome of love and compassion. why I shouldn’t bring him home so I just got I feel privileged to have had him in my life even in the last moments of great suffering 86

om actions as I held him in my arms, telling him one last 5LYD* time how much he was loved. Yoga and pilates instructor, Riva G, found a new There are so many extraordinary cats best friend in her rescue dog, Winnie, who has and dogs who deserve a loving home. brought unconditional love to the whole family The reward is so much more than just companionship. These animals, for the short How old is Winnie, and where is she from? time they are here, teach us how to grow into better human beings, make us laugh, Winnie is about eight or nine; we don’t know her reduce our stress and teach us how to live in exact age because we rescued her from a shelter the present moment. If you allow yourself that didn’t have her accurate birth information. to lead with your heart, don’t get hung up on breed, age, personality or even health What made you consider adopting instead of status, have the capacity to love and have buying a dog? the resources, adopt! So often I hear from people that have rescued an animal that it My family and I always wanted a rescue dog for a was the other way around, they feel rescued number of reasons, the main one being that there by their pets. are so many loving dogs in need of a home. We rescued Winnie from what’s known as a ‘high-kill shelter’ which means that sadly they euthanise many of the animals they I’ve interviewed a few people here with take in if they aren’t adopted within a certain time. Knowing what we saved her from is such stories. I hope that they will inspire both heartening and harrowing. you to consider adoption, rescue or maybe fostering. With so much happening in the Did a specific breed play a part in your decision to adopt? world today it’s easy to overlook or look the other way when it comes to animals. But The shelter told us that Winne was a baby Black Labrador, which happened to be the because they are such an important part of same breed as my husband’s first dog, so he was a bit nostalgic and excited about our lives, we should at the very least speak that. But at Winnie’s first vet appointment we found out that the shelter had given us up for them. Now is an important time to a lot of wrong information… not only was she not a Black Lab, but she was a bit older do just that. You might recall, during the than they told us too. But we wouldn’t change a thing about her! time of Covid, animal shelters all around the country, even the world, were emptied, with How has Winnie shaped your family's life? record high adoptions and foster care. Fast forward to today, the story couldn’t be more Winnie makes us smile all of the time. She has taught us the greatest lesson of all: different. unconditional love. “Inflation is forcing more and more people A common myth about shelter dogs is that they all have medical issues. to give up their pets, and that’s resulted in Has Winnie had any health problems? a record number of cats and dogs in their care, cats outnumbering dogs four to one,” Thank goodness Winnie has been in good health since the day we rescued her. Her vet said Dr. Georgia Arvanitis, vice president at says she is expected to live a long, healthy, and active life. the Easel Animal Rescue League (easelnj. org), a no-kill animal shelter in New Jersey, What was the adoption process like for you? USA. The problem is so bad right now that the shelter is running low on food for the Aside from the confusion with Winnie’s breed and age, everything else went smoothly. animals. “We have never been this low”. Anything you can do is a big help. “For every Any tips on how to make the cat and dog that left today, we have another adoption process easier? one coming in,'' said Dr. Arvanitis. We rescued Winnie from a kill shelter. I Increasingly, people are less willing to would recommend to also look at these commit to adoption or even foster because shelters. they don’t know what the future holds. Aside from inflation, more people are For anyone on the fence about returning back to the office, with a hustle pet adoption, what would you on the side, leaving little to no time to care say to them? for an animal; this is especially true with dogs. As heartbreaking as this may sound, To be honest, before we rescued Winnie some are even making the drastic decision I would have never considered myself of surrendering their dog back to the much of a ‘dog person’ (I mean, I always shelter. “We are seeing pets being displaced liked dogs, but never thought I’d be an from their homes, and pets potentially owner). But bringing Winnie home and being turned loose by people to fend for into our family was one of the best things themselves,” commented one local law we’ve ever done. She is so attentive, enforcement officer. sweet, and loving. If I’d have known back then what it was like, I definitely would have adopted sooner. Find Riva G on IG @riva_g_ 87

om actions Madeline Plucinska Yoga teacher and author Madeline Plucinska has been featured in OM previously. Here, she explains why rescuing was the right choice for her. How old do you think Waylon and Kubus are and where are they from? Both Waylon and Kubus were adopted from EASEL Animal Rescue. Waylon is about five and Kubus is 12. What made you consider rescuing? I’ve loved cats since I was a child and tried to convince my parents to adopt a cat when I was 10. My first cat, Fuzzy, was rescued from the streets and after he passed away, we decided to focus on adopting the cats that were least adoptable, the ones that no one wanted. So, rescue, and adoptions are really the only option for me and my family, and taking it a step further, choosing those animals who may be forgotten like the seniors, the sick, blind, even the ones with personality issues. How have Waylon and Kubus shaped and encouraging others to do your life? the same. Even if you volunteer a handful of times a year, that’s The best way to describe it is that they something. This will give you an add instant joy to my life. No matter inside view of what life is like for what is happening, even under the most the animals, meet and interact stressful circumstances they provide with them and the people who instant stress relief and unconditional work there. love. They provide comfort and companionship. Our home would not be a ‘home’ without For anyone on the fence them. I can’t imagine my life without them. about pet rescue, adoption or even fostering, what How is your relationship with Waylon and Kubus now would you say to them? versus when you first rescued them? Follow your heart and never let anyone discourage or sway you They are vastly different from the moment they came home from rescuing or adopting no matter how scary it may seem. But and with time I learned a great deal more about their unique be realistic and make sure you are ready. If you are not ready to personalities. Waylon is a lover, loves everyone! He’s full of adopt, consider fostering for a few weeks or months and see how energy and acts like a kitten all the time. Whereas Kubus has that feels. Fostering also saves lives! Remember, the best breed anxiety issues so he’s very selective who he trusts or gives his is the rescue breed and knowing that there are so many needy love to. His favourite is my mum, then me. He never leaves her animals may seem overwhelming and hopeless. But instead side, not even for a minute. He’s also a huge cuddle bug. of thinking your one act won’t make a difference, know that it makes a huge difference to the one you are choosing to love and Most people see their pets as part of the family. What take home with you. It matters to them. does that mean to you? Find Madeline Plucinska on IG @madeline.plucinska I couldn’t agree more. I see them for who they are, full of personalities, unique and absolutely part of our family. Honestly, I cannot imagine my life without them. Any tips on how to make the rescue process easier for families looking to save a cat? I would recommend donating and volunteering at your local shelter any chance you have, following them on social media :+$7ŧ6<28563,5,7$1,0$/\" Are you a yoga teacher or a student whose life has been transformed by animal rescue? We’d love to know more! Tell us how these experiences have shaped your life and ability to love, both on and off the mat. Let us know on Instagram what you think or share photos with your spirit animals @omyogamagazine Or email us: [email protected] 88

Phyllicia Bonanno To be part of our 2023 Yoga Travel You may have seen Phyllicia Bonanno & Retreats guide in OM magazine before — in fact, she’s appeared on our front cover. The yoga Contact Debbie on teacher loves cats, so much so, in fact, 01787 220646 or email that she now has three, and she’s no [email protected] stranger to rescuing them. How many cats have me from the start. She is you rescued over the literally my spirit animal. years and how many We are so much alike do you have now? personality-wise; she is quite the sassy diva…just like me! I have rescued eight, I currently have three: Jasmine, Tia and Tamara. How old do you think your cats are? Jasmin is nine years old, and Tia and Tamara are both two. What made you consider rescuing, Any initial health problems that fostering and eventually keeping needed medical attention? these three amazing kitties? After having Tia for a month, she fell off All of the cats I have ever had in my the second floor banister and broke her family have been adopted or rescued. leg. I had to rush her to the emergency Jasmin was adopted from a family room to get her the needed attention. member who was relocating and could no longer care for her. When I initially Any health problems since then? met Jasmin my intention was to just foster her for a bit while I looked for a Nope. They are healthy as can be! new home for her. However, once I met her I fell in love and ended up keeping Most people see their pets as her. Tia and Tamara were from a litter part of the family. What does that of four kittens. We were feeding an mean to you? outdoor cat that one day brought over her kittens to the door to also get fed. They are my family, love of my life, We eventually trapped and released soulmates, best friends — all of it. They the mother, and then a few months are my everything. later decided to take the mother in as well. We kept Tia and Tamara and gave From your experience, can you the two other kittens to a close friend offer any tips on how to make the that fell in love with them right away. rescue process easier for families looking to save a cat or even adopt How have they shaped your life? one from their local shelter? They have shaped my life by always Just give yourself time to interact and being there for me. Plus, I love see their personality is a match for how they each have such unique you and your family. Every animal is personalities. They each add to my life different just like people. in a different way. For anyone on the fence about How is your relationship with each pet rescue, or adoption, what of them now vs when you first would you say to them? rescued them? Take your time in the decision but I Jasmin has always been attached to highly recommend it. Find Phyllicia Bonanno on IG @phyllicia.bonanno McGregor This article is dedicated to McGregor, Wanda Bogacka-Plucinski’s amazing cat who died during the time she was writing this piece. Follow her on Instagram @wanda.photography If you would like to help Easel Animal Rescue you can donate directly via the shelter’s website: easelnj.org Or look in your area for local rescue shelters you can donate to, volunteer at, become a foster or adopt!

Yoga is for every body Your pictures. Your community Jane Hadley's 72-year-old mum Helga in Morocco Emma Horwill and her daughter Martha - acroyoga in Pembrokeshire 90

Jackie Ngu and her walking group during The Shine Night Walk Smiley Eastbourne Beach yogis enjoying practice under the cover of beach huts George Highfield in Dubai Silvia Bettin in Painshill Park We want your photos! Send us happy shots, fun pics, great asana (or bad asana!), big smiley faces, anything at all — and see them in OM Magazine. It doesn’t have to be you doing a yoga pose either. We want to see your yoga life: a pre-class group hug, a cup of tea after class, what you got up to at the weekend, send them all via email to: [email protected] 91

om travel travel Awe-inspiring retreats and ideas for yoga explorers Fire up and bliss out Fire & Bliss Retreats have demonstrated their power to change lives, with a potent mix of yoga, healthy food, soul-soothing activities, laughter and connection. If you need a time out, or some transformation, maybe it’s time to join them Imagine laying on a blanket-covered mat, making the balance is at a Fire & Bliss Retreat. limestone floor feel oddly comfortable. Feel that with each Fire & Bliss Retreats was established in 2018 and started as a strike of the gong your worries and anxieties are less acute, melting away like wax off the candles that fill the room with shared dream of a getaway that would be challenging and soul- soothing in equal measure. The retreats were built from a love of a warm glow. More than a dozen Tibetan singing bowls are placed yoga, healthy eating and the connection between movement and around the room — some on the floor, mental wellbeing. some on the bodies of other retreaters “Every retreat has a The dream has come true and Fire & Bliss — all humming with a soothing sound. is now one of the most popular retreats in Palms up, eyes closed, the gentle scent of different theme: some are the UK, with eight retreats each year held lavender from your eye pillow is mixing focused around seasonal in luxurious but laidback venues in the with the sweet scent of Palo Santo. Cotswolds and Devon. The retreat schedule If you’re craving that escape, peace and transitions, others around is packed from the early morning with tranquillity, but also a somewhat more rocket, ashtanga or Jivamukti-inspired challenging physical practice, you’re the chakra system or the flow, Vinyasa, Mandala Yoga, through to not alone. The last few years have been philosophy behind the to restorative and yin yoga, plus walking extremely difficult and many of us feel the eight limbs of yoga.” meditation. need to turn to a reset that is somewhat For those needing extra TLC and a healthy deeper than a beach holiday. We’re dose of pampering, there’s an outdoor hot looking for a time out that enables us to tub and multiple treatments available. The re-establish the connection within; to look after our bodies and co-creators of Fire & Bliss Retreats — Ale Manning and Ola Lirka — souls in a way that is simultaneously nourishing, expansive and are both yoga teachers and sound healers, and at every weekend soothing. One of the places where you can experience this fine retreat they host, you’ll also experience two evening sound baths, 92

om travel a form of meditation that studies suggest can alleviate stress, Here’s what one retreat customer, Becky, had to say about her anxiety, and depression. experiences: Every retreat has a different theme: some are focused around “What an incredible weekend at the Fire & Bliss retreat with Ale seasonal transitions, others around the chakra system or the and Ola and a group of wonderful yogis. Over the course of the philosophy behind the eight limbs of yoga. Depending on your weekend I found myself with time and space to stop, reflect and particular interest, you can find yourself exploring the idea of push myself physically, leading to some really powerful energy letting go, stoking your inner fire or opening your heart — both shifts. I felt huge benefits from stepping out of my usual routine, metaphorically and on your mat through your asana practice. arriving with an open heart and mind and immersing myself in ‘all Each retreat ignites the artistic spark within, with creative things yoga’ within a supportive, fun and nurturing environment. workshops where participants can learn how to make a dream The encouragement, companionship and support from the other catcher, a macrame, draw a mandala or create a mood board to yogis was truly beautiful. In addition, there was plentiful mouth- set an intention for the upcoming months. wateringly delicious fresh food, lots of laughter and beautiful and comfortable surroundings. Ale and Ola (and their team) are The food is the specialty of Ola Lirka, who creates the most wonderful, knowledgeable teachers who were there to guide and delicious and nutritious dishes in the kitchen — heart-warming, encourage us all throughout the weekend. A magical massage comforting and filling in the colder months, and lighter, energising from Gosia was the icing on the cake as well! I would recommend recipes for when the weather is warmer. One thing is certain: you’ll this experience to anyone.” never go hungry at a Fire & Bliss retreat. Read more testimonies to learn how Fire & Bliss Retreats have All retreats are designed to create lasting changes for physical, transformed lives and rekindled participants’ love for yoga and movement mental, and emotional wellbeing. It is no surprise that half of and how fabulous they’ve made them feel. You deserve to feel fabulous the participants are returning guests — yogis often come back a too! To join one of the Fire & Bliss Retreats visit: fireandbliss.co.uk couple of times a year and bring their friends or family to share the transformational experience with their loved ones. 93

om travel travel Awe-inspiring retreats and ideas for yoga explorers Red Sea diving safari The perfect getaway for yogis with a sense of adventure Red Sea Diving Safari is the The Red Sea Diving Safari consists of three Access to Marsa Shagra is exclusive and southern Red Sea’s leading villages along the southern Red Sea coastline: limited to the number of people that the tourism and diving destination. Marsa Shagra, Marsa Nakari and Wadi Lahami. house reef can tolerate. It is also a pioneer in sustainable If you've never visited the southern Red Sea tourism development — as well as a great before, Marsa Shagra is definitely the place to A range of accommodation options are place to do yoga. Then there’s the diving! begin. available, from traditional beach tents, The Red Sea area is considered one of the which let you experience Marsa Shagra as best spots in the world to immerse yourself Marsa Shagra it used to be, through to superior deluxe in the magical subterranean world. chalets with air conditioning, en-suite Perhaps the most well-known destination in bathrooms and unbeatable views of the “We have been very lucky to create Marsa Alam, a town in south-eastern Egypt, it sea and mountains. Meals are served in unique yoga retreats in this stunning was established more than 30 years ago as a an iconic buffet restaurant which caters to destination,” says Eva Kristlova, who has diving camp and occupies a stunning location all tastes. There is no better way to start been bringing yogis to the area for over with one of the region’s most beautiful house your day than with breakfast overlooking a decade with Yoga Life Studio. “There is reefs. Although the village has changed a the house reef! Then, end your day with a nothing quite like it and if you are after lot since 1990, the concept and atmosphere traditional Gabana or beer at the Bawadi retreating away from the business of the remains the same, offering the chance to Bedouin Cafe, surrounded by friends, new world, drama and stress, this is definitely a experience the incredible natural resources and old. place for you.” the Red Sea has to offer, both on land and under the water. The village is centrally located Scuba divers and snorkelers enjoy During Yoga Life retreats there are two for exploring Marsa Alam’s highlights which unlimited use of the house reef which yoga classes per day, one in the morning are all focused on nature-based enjoyment. is accessible from the beach taking you before breakfast and another in the late directly to the underwater world. The afternoon/early evening. house reef stretches over 2km to the north and south and zodiacs are available “There is nothing better than feeling the during daylight hours to allow you to sand under your feet and sun on your face explore every corner of it. As well as the as you begin your sun salutations in the house reef, world-famous dive sites such morning and witness the most beautiful as Elphinstone and Abu Dabab reefs are sunsets in the evening. We often enjoy just a short distance away. Many also our yoga sessions in the Bedouin Lounge, choose to take excursions which offer overlooking the sea, in the quiet presence of our Bedouin friends preparing their traditional coffee. The desert is the perfect place for an evening practice, surrounded by complete peace and silence, as we watch the sun setting and the moon rising.” 94

om travel the chance to free dive with dolphins and and diversity of the fish and coral life here is nature. dugong, through canyons, and on wrecks. astounding. Satayah Reef (Dolphin Reef) is a three-mile The marine life is breathtakingly rich and beautiful — like being in an aquarium! With a maximum of 120 guests, the team long, world-famous reef, less than an hour’s at Marsa Nakari are dedicated to providing boat ride from Wadi Lahami. It is regularly Marsa Nakari a very personal service. If you want to visited by spinner dolphins who use its experience Marsa Alam’s true heritage away shallow lagoons as a sheltered area in which Marsa Nakari is one of Marsa Alam’s best-kept from the tourist hordes, then Marsa Nakari to rest during the day after a long night secrets. A village in a quiet location 18km will not disappoint. hunting for food. It is not uncommon for south of Marsa Alam, it has a rustic charm, there to be 80-100 dolphins or more in the giving a truly natural feel, in keeping with its Wadi Lahami pod, and they are usually content to share surroundings, away from mass tourism. their space with snorkelers and free divers, Wadi Lahami is one of the last signs of as long as guests are respectful and quiet One of the highlights is the marine civilisation before the border to Sudan in their approach. An encounter with the protectorate of Shaab Samadai (Dolphin which lies approximately 300km further dolphins at Satayah Reef is something truly House) where snorkelers and divers have the south. It is the smallest of the Red Sea Diving special, providing memories that will stay opportunity to encounter spinner dolphins Safari villages, and offers a unique way to with you for the rest of your life. in the wild, all in an environment that is experience the beauty of the terrestrial regulated and controlled for the protection of and marine wildlife of the area. It has been Kite surfing at Wadi Lahami is also unlike the marine population. The coral reef system developed following the same sustainable anywhere else. The Red Sea is famous for of this offshore reef and the dolphins that tourism model as the other two villages, its perfect kite surfing conditions — shallow inhabit its lagoon are one of the southern allowing only a limited number of guests and lagoons and year-round wind make it the Red Sea’s most popular attractions. Gain guaranteeing exclusivity of the facilities and ideal playground for experienced kiters and exclusive access to this beautiful site by services. a great learning space for beginners. speedboat in just 20 minutes. Wadi Lahami is secluded, simple but The protected mangrove area to the north The marine life at Marsa Nakari is comfortable, with a warm team waiting of the village is one of the largest in the particularly diverse. As well as the dolphins, to welcome you. Experience all of your Middle East and is home to many species of turtles are not uncommon and a school of favourite activities but in the most natural birdlife. It is common to see nesting ospreys, the open-mouthed Indian Mackerel patrol environment possible: kite surf, scuba dive, herons and sometimes the spoonbill, as well the inside of the bay constantly. The quality snorkel, bird watch or simply relax close to as smaller birds such as swallows, stone chats, pipits, wagtails and kingfishers. It is a birdwatcher’s paradise! Yoga Life will be taking a group of yogis to Red Sea Diving Safari again in spring and autumn 2023. Find out more at: yoga-life.co.uk To learn more about Red Sea Diving Safari visit: redsea-divingsafari.com 95

travel Awe-inspiring retreats and ideas for yoga explorers Fika, Cornwall Half a world away Find your solitude, reconnect with nature and roll out Black Box Cabin, Isle of Skye your yoga mat in one of these enchanting escapes Photos: Boutique Retreats; Mark Watts (Fika); Matthew Heritage (Black Box Cabin) You don’t need to travel the earth to find a bit of peace, magic and solitude — it’s all right here in the UK. If you’re in need of a break from the hectic pace of life, we hear you! We’ve identified two amazing spots in two of the country’s most picturesque locations — from Skye in Scotland’s north-west, to Cornwall in England’s (sometimes!) sunny south-west — where you can meditate to your heart’s content and reclaim the real, authentic you. Both have deck space outside to roll out your yoga mat too, perfect for a morning vinyasa flow or a chilled evening go slow. Fika, Cornwall Fika, in Swedish custom, is a break from activity during which people basically chill out and relax with others. If you’re a Fika seeker then here’s the place for you. Luxury escapism on the wild Cornish coast, Fika is the name of this oceanside retreat of dreams nestled on the rugged cliffs of Whitsand Bay. A clifftop sanctuary offering spectacular views over the rolling tides and a swoon- worthy Scandinavian style, it’s perfect for some heavenly timeout. Fika is the epitome of its namesake, offering a space to enjoy the Swedish ritual of slowing down, taking a moment to relax in comfort with others and relish life's simplest pleasures together. From £1,438 for a long weekend or mid-week break. Black Box Cabin, Isle of Skye Uncover endless quietude and atmospheric scenery at this enchanting hideaway nestled in the Scottish wilderness. Carefully curated with contemporary interiors, this spellbinding retreat promises a world of modern luxury, far away from the worries of the world. Set in the valley of Glendale beside the magnificent Macleod's Table, this breath-taking corner of the British Isles, abundant with diverse wildlife and spectacular scenery, promises an ethereal escape designed to soothe the soul. From £1,079 for a long weekend or mid-week break. For bookings and further information visit Boutique Retreats: boutique-retreats.co.uk 96

Great reasons to subscribe Unlimited Inspiration Access Top Teachers Get your positivity fix here: Unlimited inspiration to motivate Learn from the yoga greats: Hear direct from the yoga you on and off the mat, from deep philosophical instructors who are inspiring people all around the world yoga insight to everyday wisdom. with their transformational classes and life lessons. Sharpen Your Expertise Anatomy Academy Exploring the world of yoga: A deep dive into the yoga Join OM’s anatomy academy: In-depth, 360º exploration of topics that everyone’s talking about, with exclusive insight yoga asana in our regular anatomy column by Dr Kiki Morriss, and expertise from leading professionals. a medical doctor, yoga teacher and author. ONLY £3.95 A MONTH WIN! A WEEKEND BREAK FOR TWO with Fire & Bliss Yoga retreats - WORTH £1,050 • No Contract • No Commitment • No Hassle • Cancel anytime you want HfeOedTtYhOe fGirAe FEBRUARY 2023 – £5.99 • Delivered direct to your door • You are in complete control of your subscription 8-page special report EVERYDAY OR £39 FOR AN ANNUAL SUBSCRIPTION WELLNESS Adopt, Simple daily don't shop tips yoga fans & Root-to-rise Əlow their furry grounding yoga sequence friends YogaValloevnteiyne's 4 special report WAYS YOGA IMPROVES MENTAL WELLBEING To subscribe visit ommagazine.com/sub

om lite Different strokes for different folks Yoga might not be for everybody after all. By Sarah Highfield W hile browsing a well-known social media not mind if they barely even give yoga a second thought, because I discussion site recently, I read one of the appreciate that we are all unique. As the saying goes, ‘Variety is the funniest descriptions of yoga I’ve yet to come spice of life’…and life would certainly feel bland if we were carbon across on an ‘unpopular opinions’ message cut-outs of one another and exactly alike. board. It started by saying: “Yoga is incredibly overrated, undeservedly trendy, and nobody actually enjoys it.” It Moreover, I quite like surrounding myself with people who do not continued with: “Nobody could genuinely enjoy the act of freezing share the same interests and hobbies as me. At least they are being in horribly uncomfortable positions until your muscles shake from true to themselves and not shapeshifting to please others, that alone strain.” The post gave me a good laugh, I could empathise. is commendable. On another message board, someone else described yoga by One could even go so far as saying that it is our differences which declaring: “Yoga makes me feel beautiful…When I do warrior poses, I help us to learn and grow, as they encourage us to foster more open- feel so powerful.” Admittedly, that post felt a lot more relatable. mindedness, acceptance, and admiration for one another. You would be forgiven for thinking that these two people were Making the effort to embrace our differences puts us one step describing two very different things. Yet, they both wrote about closer to respecting and understanding each and every one of us yoga from their own experiences and then shared their unique as valuable. Most importantly, diversity is a good thing and it is not interpretations. It is these differences of opinion which exemplifies wrong to be different. how diverse we all are, and in a wider context, highlights how we all experience things differently, even if they are perceived to be the So the next time you find yourself at the opposite end of the yoga same thing. spectrum with a non-yogi, simply let them be... all the more yoga dopamine for you! I love practicing yoga, especially yoga asana, and I like to think I teach it with abundant enthusiasm. Though, one thing I am Sarah Highfield is a yoga teacher, writer and three-time OM cover continually mindful of, is that I do not force all the people around model (including this issue!). Visit: yogagise.com or find her on me to also share the same passion for yoga that I have. In fact, I do Instagram @Yogagise 98