Sitting still is something we’re often TOLD to do as children but we're never really taught HOW to do it! Learning to sit still sets us up to become the observer, to watch with a discerning eye the thoughts, stories + patterns that (over) populate our mind.Sitting in stillness is not only a powerful (and really easy) way to be present, with ongoing practice it improves our brain capacity and lowers the stress hormone cortisol while helping us feel more at ease and less anxious in this big wide world.

Our next Breathe + Meditate 5 Week Series begins Thursday 12 March at 545pm.

Investment is $90 and includes a home practice journal.

We are so pleased to welcome back Sharee James, an experienced meditation facilitator, yoga practitioner and teacher who shares a variety of techniques with students to help develop a meditation practice of their own and begin to experience the many benefits that come from meditation.

All equipment is provided in our beautiful Kingsley yoga studio located on Creaney Drive.

Today's kids are under more pressure than ever - with after school activities, competitive sports, having to excel at school - not to mention mind boggling hours spent looking at screens, devices and computer games children are under pressure not just to perform, but also to 'behave' and 'be good'.

With so much pressure put on kids, we've taken away the JOY that comes from being a child in the world : exploring, learning and developing.

A yoga program tailored towards the specific needs of kids and teens can be incredibly nurturing not just for their bodies, but more so for their minds. Yoga classes for kids are unlike the grown-up version for adults - they're much more fun! Classes are designed to be interactive - children learn to work in a group setting, introducing skills such as tolerance and becoming part of a community. As they work together they discover that no two bodies are the same - that each of us are unique and individual; children learn the value of acceptance over achievement.

Many of the yoga postures are named after animals and have a connection to earth and nature, so not only are they exploring movement, they're learning about the world around them through themes, games and activities that incorporate our natural environment.

While children are often encouraged to be engaged and productive, many struggle to focus - leaping from one task to another. Yoga teaches children the importance of slowing down and becoming still, learning how to take conscious rest and relaxation, so that as they grow these skills can be utilised in stressful situations.

Children are after all...natural born yogis! Not only do they have a natural ability to trust in others and are generally uninhibited, they are receptive and open to receive the teachings of yoga; allowing them to grow an inspiring and nurturing way.

If we can can give our children the gift of yoga, not only will they benefit, but they will no doubt enjoy it immensely!

Namaste!

Sara

Bloom Yoga has been offering specialty yoga programs for Toddlers, Kids and Teens in Perth's Northern Suburbs since 2013. We believe that EVERY ONE benefits from yoga, as such we seek out qualified, skilled Yoga Teachers who are passionate about building resilience in children through yoga. Our small classes are tailored to specific age groups in our warm, welcoming Kingsley Yoga Studio.

Something that to be honest I have had not had to deal with so deeply until recently is my own MENTAL HEALTH issues.

There was a time I struggled with perinatal depression during my third pregnancy – I cried pretty much every day wondering how I was going to be a good enough mother to not just one child but to two. And then about 5 months after giving birth, every day felt like Groundhog Day and there was a desperation to get out of the house, but not WITH the kids, I wanted to be out of the house and away from my children and life as a mother of two children under 3, just doing simple things like adulting and interacting with other humans and not having to talk about or even partake in my role as a mother and householder. My yoga and meditation practices were paramount at this time in my life when really I had no control over what was going on, so I needed to just let things be and do the best I could. And I am grateful that I managed to survive.

Fast forward nearly 8 years later and I have found myself in unchartered territory - anxious, depressed and feeling incredibly alone. In the last year or so I have suffered several attacks of anxiety to the point where it feels as though I am having heart attack. On so many nights I have lay awake in bed at night unable to sleep, consumed with thoughts, fears and anxieties about things that are completely out of my control. I’ve done what I can to try and alleviate these fears but they remain ever present and have resulted in a gradual spiral that has become a pattern of self-harm: negative self-talk, a feeling of unworthiness, a lack of direction and inspiration as well as numbing feelings with food and feeling unmotivated towards my usual health and wellness routines and even just shying away from friends and loved ones.

This is not something that you would expect from a yoga teacher, someone who not only practices but more so preaches self-care and mindfulness as part of their daily routine - for more than half of my life up to this point. Regardless of these practices however, I am clearly not immune. I am indeed a human being. One that is subject to the same pitfalls and perils of every other human on the planet, regardless of how much time I spend sitting in meditation or on my yoga mat.

The one saving grace in these darkest of days has been that because I am a teacher of yoga, and hold true to its virtues, I know the importance of teaching from a place of my own personal experience, so this alone has kept me accountable to maintaining a sliver of personal practice while at the same time, holding space for students has allowed me to focus on the health and wellness of others and taking the focus away from my own internal pain and suffering.

Honestly, it’s only in the last 2 or so months that I have truly been honest with myself and able to acknowledge this internal suffering; I truly believed it was not a possibility given my experience as a yoga practitioner and the wealth of knowledge and practices that have helped to keep me sane over the years. There was an entire month recently where I didn’t reach out to any of my friends or acquaintances, I was in such a deep dark place that I simply wanted to stay in a place of solitude and despair because I did not know I needed help, never mind how to ask for it. I struggled to get out of bed on the days I did not need to and on the days that I did need to, it felt like I was simply going through the motions, with no feelings or intentions. I have been exhausted with guilt and shame. I am fortunate that I have a few close friends who noticed my absence and reached out me, not just once but several times, just to check in and remind me they were there, even when I ignored or denied their calls for help. Although I am generally someone who needs to voice their discomfort or personal issues, in this instance I have felt the need to become a recluse – I have no desire to talk through this suffering because truthfully, I don’t know what it is or what even to say. I don’t feel like myself. It’s almost as though I am living an outer body experience – I can see it happening but that person is not me.

So much freedom has come from acknowledging these thoughts and feelings with friends and family, but I have been absolutely scared shitless to share these feelings in a public forum, especially given my livelihood; most yoga teachers portray a life of perfection and that all is well regardless. But with this new-found perspective and wisdom that I cannot do it all myself, I have sought out help from a professional to talk through my feelings, insecurities and anxieties that led me to where I am now.

I recognise that we all go through periods of darkness and uncertainty, but this feels like more than that for me right now, sometimes we need to seek outside help in order to pull ourselves out of the rut we’re in. And so, I’m pretty much going back to basics - working towards prioritising my own mental, physical and emotional health on both a personal and professional level – I have always put others before myself, not just the wellbeing of my own children, husband and family, but working in a service based role, the care and wellbeing of the students is always at the forefront of my mind.

Perhaps you've noticed some of these signs in someone you know, or perhaps this person is YOU? Please know that you are not alone, that you have done nothing wrong and that as cliché as it sounds, there is a light at the end of the deep, dark tunnel - that’s what’s keeping me from losing myself completely...the hope of better days.

When we acknowledge the darkness, together we can find the light. Stay strong and remember to find joy in the small things + moments, no matter how small or insignificant they might seem – you matter more than you’ll ever know!

Sara xx

Note: I originally shared this on my Instagram page, receiving an overwhelming response of support and others sharing their own struggle and stories. I've always valued the importance of being transparent, vulnerable and real.

I think its fair to say that alls fair in love and war...until it comes to brownies! While I personally tend to have more a savoury tooth and far less of a sweet one, I have never turned down the offer of a brownie, in fact they're probably my favourite sweet treat.

While would never consider myself to be a whiz in the kitchen, I do make conscious choices of what I buy and do my best to offer my family foods that are prepared in our home and made with love! Many a disaster has taken place in my kitchen, but from time to time I come across a winner and these SWEET POTATO BLONDIES are the bomb!

Not only are they a hit with my family but I've served them up in the studio a few times and always get rave reviews - hence why I am writing this post and sharing the goodness!

If you didn't know already, Sweet potatoes are not only a rich source of fibre, they contain vitamins and minerals including iron, calcium, selenium plus they're a good source of most of our B vitamins and vitamin C. One of the key nutritional benefits of sweet potato is that it is high in an antioxidant known as beta-carotene, which converts to vitamin A once consumed, while the level of beta-carotene does decrease when cooked, in this recipe the sweet potato is boiled which is thought to have a higher retention than say roasting, plus cooking sweet potato actually increases the vitamin C content!

If you want to give these a go, the BEST recipe I have tried so far is on Goodie Goodie Lunchbox, I'll usually triple the recipe and freeze some - but be warned, these babies are most delicious straight out of the oven when they're slightly warm!

For something different they're also nice with walnuts added in! Give them a go and see what you think!

Emerging from the restful depths of winter, it can often be challenging to attune our mind and body to the vibrancy of the spring season, much like a hibernating bear waking up from months of deep, dark slumber, it takes a little effort to shed the layers of winter.

In the dark months that preceded spring our body naturally produces more melatonin which increases our desire for sleep - this is our body's natural way of encouraging us to slow down, rest and regenerate, called the Circadian Rhythm. Most of us however are blissfully unaware of these powerful cycles taking place in nature (and ourselves) several times each year as we transition between the seasons.

The Spring Equinox is one of four seasonal shifts that takes place each and every year as we move from darkness of winter and into the light of spring. Historically this time of year has been celebrated through ritual and ceremony as it represents the time of year where night and day are equal and nature begins to come to life once again.

We too can mirror the wisdom of Mother Earth; with the lightness of longer days, we too shed our skin, plant new seeds and embrace the vitality and vibrancy of this season of rebirth and reawakening. Our own internal landscape gently nudges us towards change and we naturally make efforts to cleanse and detoxify. Whether it's a new creative endeavour, or going gung-ho at the gym we can align ourselves in even the most subtle ways to make the most of this transformational time in nature.

“For a seed to achieve its greatest expression, it must come completely undone. The shell cracks, its insides come out and everything changes. To someone who doesn’t understand growth, it would look like complete destruction.”

~ Cynthia Occelli

Our Spring Equinox Celebration is a spring clean for the mind, the body and the soul; clearing away and creating lightness through mindful twists and juicy backbends, while also cleansing with a conscious attention to our breath, and for those who would like to, there's an opportunity to journal and release, before closing with restorative hip openers to release emotional congestion and prepare us for our final relaxation, a guided Yoga Nidra practice. Nourishment will be taken care of with cold-pressed green juices and the fruity sensations of spring for an inspiring and invigorating start to the Spring season.

Celebrate the rhythm of nature as we turn towards the light!

Sunday 22 September 9am - 1130am $45

Here's the truth...and the WHOLE truth! My life is constantly in chaos. It's one big juggling act - holding many balls all at once and trying to catch each and every one of them before they fall to the ground. I know I'm not alone in this scenario - I think many of us experience it as anxiety and stress because let's face it...adulting and LIFE admin are nearly impossible to escape from. There are so many demands placed on us, that we are constantly being pulled in so many different directions.

And what i am beginning to realise in this life is that we cannot control it all, we cannot make everything perfect or even easy. That there is constantly work to be done. For some time now I think we've been led to believe that if we line up all our ducks in a row or we check it off the to-do list then everything will calm the f*&k down - but is that actually true?

Perhaps social media is to blame for trying to selling us this ideal that we're all having leisurely lattes and long lunches - but that's certainly not my day to day life, and as much as I would like it to be, it would no doubt get boring pretty quickly if it was.

So rather than trying to escape the chaos, to wish my life was different - I'm embracing the chaos that comes with this one precious life. I'm leaning in to it - because as the BCF tagline says "this is living Barry!"

Life is messy, busy + crazy but within all of this there is a kind of beauty in being able to see the craziness and know that it's okay. That I'm okay.

These are my thoughts on this dreary Monday morning as I plug away on my business, try to get some bums on mats, prepare my classes, taxi my children here and there, try to eat a balanced diet, not drink too much wine, and fit in a little practice to provide me with some perspective on this thing called life.

Namaste,

Sara

And while I'm here, I'm going to plug our Women's Moon Flow Series which starts tomorrow night - an opportunity to move through the chaos in your own life.

If you're pregnant then you probably already know that sometimes it can be a pain in the bum - literally! One of the most common pregnancy complaints is a sore back and or sciatic pain which tends to present in and around the glutes. Most of the time it can be more painful on one side than the other - and often feels like a sharp shooting pain down the leg. And sore backs are also the norm - as your baby grows, it has to support more weight, so our backs often feel sore and tight. But the good news is...you can help yourself!

Thanks to the hormone RELAXIN, you're more flexible in your joints and in your pelvis during pregnancy. As our baby grows, the pelvis has to carry more weight and so our glutes, quad and piriformis muscles have to work harder and sometimes tighten up to pinch the sciatic nerve.

In our pregnancy yoga classes, we focus on a specific combination of strength work so that your body is better equipped for the additional weight you're carrying as well as stretching and lengthening the areas in and around the glute and piriformis muscles and outer hips.

Here are 5 poses to help you stretch to alleviate piriformis / sciatic pain - please note that some of these yoga postures will need to be modified or are not suitable if you have pelvic girdle pain, low lying placenta or a breech baby - if you're unsure please seek the advice of a specially trained Prenatal Yoga Teacher who can provide safe alternatives using props in a Pregnancy specific yoga class.

1. Squat: Great to build strength in your legs to help avoid hip and low back pain. Squats also help you stretch your glutes and pelvic floor. If your baby is breech avoid this one altogether, practice this one supported between 32-26 weeks or if you have pubis symphysis pain.

2. Gomukhasana: Wonderful stretch for the outer hips and especially great for those who spin and run and have tightness in the IT band. Not suitable if you're suffering from pubis symphysis pain.

3. Ankle to Knee: Targets both hips at the same time. Do this sitting a chair while at work, take a little tilt forward to deepen the stretch too!

4. Pigeon Pose: Stretches the outer hip and psoas. Prop with a bolster if possible.

5. Wide Leg Straddle: Lengthens your hamstrings and low back in addition to the glutes and piriformis.

You can also foam roll, use a tennis ball against a wall or the floor or mini butt punches. If the pain is intense and persistent, see a chiropractor that specializes in working with pregnant people. And lastly...don't forget to breathe, use your breath to invite a mindful quality to your stretching! Enjoy!

Now, perhaps more than ever before, the work that we do as yoga practitioners, as students and also as teachers is being researched, recognised and even highly regarded by modern science.

It's one of the reasons why many people are now seeking out local yoga and meditation classes; what some of us yogis have known and experienced for some time as either part of a physical activity, a complimentary therapy or as a lifestyle is known to improve our mental health. In today's modern society we deal with a number of external stressors everyday that cause us a great deal of stress and anxiety. And the truth is it doesn't matter whether you're a 7 year old school kid or a 70 year old retiree, our mental health matters. 10 or 15 years ago we were not openly discussing our mental state of mind, whereas today we see it on par with our physical and emotional health as a more wholistic approach to our individual wellbeing.

Thanks to science, mindfulness and meditation are now far more mainstream than ever before. According to an article published online by Scientific American in June 2014:

MRI scans show that after an eight-week course of mindfulness practice, the brain's “fight or flight” center, the amygdala, appears to shrink. This primal region of the brain, associated with fear and emotion, is involved in the initiation of the body's response to stress.

And while reducing stress is usually the main reason and or benefit for beginning a meditation practice, it's just the tip of the iceberg so to speak. Studies have shown that regular meditation improves cognitive function thereby reducing age-related illness, as well as relieving anxiety-related issues around social anxiousness and obsessive-compulsive disorders. For those who suffer from depression, regular meditation helps create a more positive outlook and enhances our self-awareness.

And while the research is clear, there's often a lot of myth, assumption and even expectation around what meditation IS or how it should be done. And the truth is that it's so much easier than you might think it is!

The physical practice of yoga asana can sometimes be a great place to start - establishing an awareness of our breathing patterns and moving our body in and out of postures according to our breath is very much a moving meditation - the physicality helps to anchor our awareness IN our bodies while giving our mind something to 'do'. According to the 8 limbed path of yoga, asana was traditionally practiced as a way to limber up the mind and body to sit in meditation for extended periods of time.

Once we arrive in stillness the challenge presents itself - as is the nature of the mind - it goes CRAZY or does it?! It seems as though a million thoughts appear all at once, as if from nowhere. But as we sit in stillness, our job is not 'to do' but rather 'to be' - to observe, to notice and to be curious about what arises in our own unique internal landscape. I'll often think of it as watching your favourite movie - over and over again - and each time you notice something new, perhaps a subtle nuance that you never noticed before - as you sit, on a cushion, or in a chair - in stillness. At first, the thoughts seem to come at the speed of light, some days more so than others - but with practice, with time and with commitment we can start to make space, to feel and most importantly witness the beauty of sitting in stillness.

After more than 10 years of teaching mostly asana based yoga, it's been both refreshing and a revelation to witness meditation become more mainstream and less woo-woo. While it's a practice that is certainly attainable on it's own, we have integrated meditation into our popular YIN + Meditation by Candlelight yoga class Wednesday evenings at 630pm, as well as our Women's Wellness Series: Moon Flow + Meditation on Monday nights. Each of these classes include pranayama and supported floor-based yin and restorative postures to prepare the mind and the body for the experience of meditation or 'sitting still'.

Join us and watch what happens!

The wet and wild weather has now officially kicked in here in Perth…if you’re wanting to keep warm this winter then now is a good time to try out yoga and perhaps establish a regular practice.

Whether you’re taking a calming yin + restorative class, or a more vigorous VINYASA FLOW class, or something that combines a little of each, your body will thank you.

Winter is about turning inward and quiet reflection, so it’s the perfect time to come in from the cold, here’s why:

The deep and rhythmic breathing clears out mucous and decreases nasal congestion, combined with movement this helps to increase circulation.A dynamic flowing yoga class will build heat from the inside out, keeping your body temperature warm AND at the same time sweating out toxins and boosting immunity. With many layers of clothing during winter we can naturally feel more sluggish, yoga allows us to find some freedom of movement and space in our body, especially with postures that open up the areas around the chest and the heart. The cold of winter can cause joints to stiffen and become painful, yoga postures not only lubricate the joints but improve mobility and balance.

Don't let the cold weather be an excuse to stop caring for your body, we offer a variety of class styles that cater for the diversity of our Northern Suburbs community.

Whether you're a beginner to yoga and looking for something mellow or wanting a more dynamic challenging practice, choose from one of TEN drop-in classes each week to change things up OR commit to one of our specialty courses that run throughout the school term.

Unlimited Memberships start from just $27 per week, with all equipment provided and classes taught by highly trained, experienced yoga teachers, you'll be safely guided through a class designed to invigorate, energise and banish those winter blues!

Visit our live online schedule:

RITUAL; traditionally some kind of ceremonial act, whereby a series of actions are performed in a periodic or prescribed order, often done in a community or as part of a group performing a religious act or perhaps a purification.

The only kind of ritual I recall being part of is a traditional North American SWEAT, a kind of ritual steam bath for prayers and healing performed by elders of the Metis community in Alberta, Canada (my Great Grandmother was Metis Indian and my mother still retains a strong connection to this part of our heritage). It's hard to put into words, but there is something so subtle and yet inexplicably powerful about joining together in ceremony - whether it's to cleanse and let go, to call something in - or to simply be in the presence of others performing a sacred act.

Upon reflection, it's been quite some time since I was last a part of any kind of ceremony, and until my recent trip to Bali this month, I had completely lost touch with the importance of ritual and ceremony. So when I arrived into the lush hinterland of Bagus Jati ready to immerse myself in 10 days of personal Sadhana with Janet Stone - every day, every act and each moment became a ritual in and of itself. But the road to ritual is by no means an easy one...

On our first evening together, we were told absolutely NOTHING about what to expect over our time together...except to be on our meditation cushion in the yoga shala by no later than 630am. After two and a half hours of meditation, pranayama, kriyas, and some asana - both my mind and body were not so sure this 10 day retreat thing was such a good idea! I was WAAAAAAY out of my comfort zone.

Following our first practice (and a BIG breakfast) we were schooled on the ancient morning routines of Ayurveda - a practice called DINACHARYA. A type of daily self-care routine said to improve overall health and well-being and practiced by yogis for thousands of years. While I am familiar with some of these morning practices, I had no previous experience completing them in ALL upon rising...never mind having to finish well before 630am while navigating one bathroom in a triple share villa! Plus we were asked to refrain from talking until after asana practice.

DINACHARYA

• Rise at least 20 minutes before sunrise

• Splash cool water on your face

• Drink warm lemon or ginger water

• Bowel motions

• Tongue Scraping

• Oil Pulling (teeth cleaning)

• Neti Pot (cleaning nostrils)

• Nasya Oil (hydrating nostrils)

• Abhyanga (a circular kind of massage on the joints)

Initially, there was some resistance (or perhaps reluctance) as my sluggish, strong Kapha self prefers a nice long linger in the morning but much to my own surprise after the 3rd morning, I didn't even need to set an alarm, I was well rested, awake and ready for my morning ritual to begin after my roomies finished up their allotted ritual/bathroom time.

From day to day we stuck with the same schedule, not knowing what we would exactly be DOING, but sticking to the routine regardless - meeting after breakfast for SATSANG - a Sanskrit word meaning to "associating with the wise". During this time we spoke our truths, listened to stories, we sang mantras and sometimes we even danced. All of it was exhilarating and so deeply profound. In fact, unless you were there - it's really quite difficult to express with words.

Twice during this 10 days, the regularity of our routine was interrupted in order to take part in yet more ritual; first of all to climb the volcanic Mountain of Batur, rising from the earth at a fairly modest 1717m - this mountain holds sacred significance for Hindus, who along with throngs of tourists make this pilgrimage each day. Our flashlight procession began at 330am under the cover of darkness and I had no idea of what truly lay ahead...the gradual incline became more and more steep as we scrambled over rocks at what seemed to me like warp speed - and the higher we climbed, the more I wanted - or needed to - just slow down and several times I really just wanted to stop altogether. Climbing mountains is nothing new for me...I trekked in the Himalayas for 35 days - but there was a serious battle taking place in my mind about whether I could and would actually get to the top. Nearly at the top, I didn't want to go on - but the guide was encouraging, I got out of my own head, took my time and ten minutes later I was standing at the summit. A sweet feeling of pride swept over me as I basked in the glory of my efforts...I also shed a few tears of joy.

Watching the sun rise from Mount Batur it became apparent that so many times in my own life, what appears to be a really tough struggle can in fact be a really beautiful lesson - that all the effort makes the view even more spectacular. I was comforted to know that it was not just me that struggled with the climb up...that most of my friends also thought it was an uphill battle of mind over matter! And because we climbed in silence, we were truly able to witness our thoughts and feelings that fluctuated in our mind. The trek down was somewhat gruelling on the knees but provided a panoramic view of the crater below as well as time to contemplate and reflect on the experience as a whole. Following our sunrise sojourn up Mount Batur, we spent the afternoon resting - I believe the traditional Balinese word for this is called "massage".

Our regular morning ritual and practice resumed the following morning, but once again we were thrown a spanner on the second last day of our time together, when our morning practice was once again a ritual - but again of a different kind.

The Pura Tirta Empul is a Hindu temple built around springs that hold spiritual significance. Both Hindus and tourists alike arrive here, not to wash, but rather for a self-cleaning ritual called MELUKAT in Balinese. Holy water is referred to as TIRTA with three different Tirta - one for cleansing evil spirits, one for prosperity and one for purifying body and soul. First we prayed, then chanted mantra, and cleansed ourselves in the tirta, one by one.

During my time in Bali I allowed myself to slowly unravel, breathe more deeply and let go of the some of the expectations and anxiety that for so long had been suffocating me. Although I have cleansed in these waters previously, this time it was different. The gestures, words and actions that we practiced as a collective group held a much deeper meaning than ever before; my own watery nature made this truly feel as though my soul was being cleansed. There was a somewhat sombre feeling as we departed the water temple, knowing that our time together was slowly but surely coming to an end.

Let's be honest in the scheme of things 10 days is really NOT that long, but it was long enough to make an impact and help me to realise and even reconnect to a ritual of self-care in a way that feels much more grounded in purpose and less of a chore as the result of some mundane routine. While this is often easier said than done, it does initially require some effort and a willingness to change, or at least try. Just like the yogi practitioners that came before me - I believe the energy of the morning is potent time in in which to awaken new and refreshed each and every day to a ritual of my own design.

Ritual and ceremony symbolises so much more than just routine, it's what I would probably refer to as a devotional type of practice. A kind of devotion and honouring towards myself and at the same time honouring those I journeyed with along the way - family, friends and fellow students. Honouring the precious time away from my family and friends as so much more than just a break...it has altogether been an entirely new beginning.

Sara xx

During pregnancy, your uterus expands to aid your growing foetus, this puts a lot of strain on the pelvic floor muscles, these are the broad sling of muscles, ligaments and tissues that sit between your pubic bone in the front and the tail bone at the base of the spine.

Pregnancy Yoga classes at Bloom emphasise the importance of your pelvic floor muscles and we discuss why it's so important to know and understand how this part of your body operate: before, during AND especially AFTER birth.

It's a common myth that if you have a caesarean birth then you don't need to do pelvic floor exercises - WRONG! As your baby grows and becomes bigger, this additional weight on your pelvic floor causes it to stretch and weaken. Learning safe and correct techniques to strengthen the pelvic floor muscles will help prevent leakage when you sneeze or cough – something that becomes a lot harder to restrain from after giving birth!

Strong pelvic floor muscles will also help you hugely in the delivery room when you start to push; pelvic floor exercises can also prepare you to both relax AND contract your muscles in preparation for childbirth. This will help assist your baby in moving through the birth canal and prevent injury or tearing during delivery.

We know from research that women who practice pelvic floor exercises are known to experience a shorter labour - yay!

Performing safe + effective pelvic floor exercises while pregnant also aids in blood flow to your genitals which will also aid in healing after childbirth. And because you've practiced these exercises so regularly during your pregnancy, you'll be familiar with them already and can resume doing them once your baby arrives - regardless of how they are born!

Studies have shown that women in the first year following birth tend to be pro-active with regards to their pelvic floor, however women who are roughly 7 or so years post-natal often suffer from some bladder leakage, a weak core and back ache which can often be attributed to a weak pelvic floor. Like everything else in our body, these muscles are prone to the effects of gravity and ageing - it's really a case of if you're not using it you're loosing it! So as women it's important for us to include pelvic floor exercises as part of of daily self-care routine.

And while we're here, It's also worth mentioning your sex drive! Practicing pelvic floor exercises can tighten and strengthen your vaginal muscles which makes sexy time a far more pleasurable time...just in case you need some extra motivation!

There's far more to your pelvic floor than you might think - and more to it than just doing Kegel exercises.

Join our specialty workshop, Essential Core + Pelvic Floor presented by Exercise Physiologist, Stacey Pine who shows us up-to-date research, tips, techniques and take home exercises to get more from your pelvic floor.

Why We Love Pregnancy Yoga (and why it’s so damn GOOD for you + baby)

If you’re pregnant and looking for a holistic approach to staying fit and active in the lead up to your baby’s birth, then you might consider starting yoga. Perhaps you've even heard that a regular yoga practice can reduce stress, improve physical strength and mental clarity while providing an overall feeling of well-being? But what exactly is the difference between a GENERAL yoga class and a PRENATAL yoga class? If you’re already practicing yoga regularly then you might feel that you can just carry on as normal in your existing practice (especially if you’re an ashtanga, vinyasa or bikram yogi), and that is certainly true for many a mama. But even if you’re not necessarily looking for something more gentle and nurturing, there are still MANY benefits of a PREGNANCY specific yoga class that you might not have considered.

GENTLE yoga does not necessarily mean EASY!

Pregnancy is a time for nurturing and loving your body and getting to know your baby, so the classes are offered with this in mind, offering movements that are fluid, intuitive as well as gentle and restorative in nature. While many of the women in our classes are absolute beginners, that doesn't mean experienced yogis won't get a workout too - our pregnancy yoga classes are sequenced so that the movements are slow and mindful, meaning that you’ll F E E L your body and build strength at the same time. The purpose here is so that you build an awareness AND appreciation of your body as it changes, as well as becoming familiar with and learning how to experience strong sensations and mental discomfort in a safe, supported space.

An experienced pregnancy yoga teacher introduces asanas that allow you how to be present with the sensation, breathe and learn how to relax into the intensity of the mental and physical feelings that arise. The idea is that over time, we become more familiar, less fearful and perhaps even, shift our perspective about these strong physical sensations which later on may be somewhat helpful (usually nothing like labour contractions, but with that in mind!) Regardless of how much yoga you know, prenatal yoga works WITH you by inviting you to trust your body, and by doing so, surrender to the process of birth which is to OPEN and relax.

You’re not just making shapes, you’re CHANGING shapes too!

As your baby grows, so do you! Some postures and shapes that may have worked early on might not bode so well as our bump grows. There’s also a list of postures that are NO NO’s for pregnant yogis – some can lower your blood pressure and make you feel dizzy – majority of yoga teachers teaching in a general class aren’t familiar with or even aware of these (there’s only about 6 hours of pregnancy info provided in a typical 200 hour yoga teacher training, whereas a prenatal trained yoga teacher studies a minimum of 30 hours). As your body is changing shape and making space for baby, your hormones are producing ‘relaxin’ which softens the joints and tissues and means that it’s super easy to over-stretch and lead to pelvic instability (pubic symphysis disorder), so some alignments that work in regular bodies, need to be modified for pregnant ones to avoid all of these. Your prenatal yoga teacher can not only provide a range of safe movement and alignment so that you’re still challenged, but also staying safe but they're likely to have a range of yoga props that you can use so that you're able to continue to practice more comfortably in your body.

Modifying is more than just a baby on board.

Practising pregnancy specific yoga isn’t just about avoiding injury to your baby, it’s about keeping YOU safe and connected – to your baby, your body and the subtle shifts that are taking place on a daily basis, deepening your connection within.

If you’re an experienced yogi then the idea of joining a pregnancy class in your first or second trimester might not be that appealing, so rather than ditching your regular practice altogether, perhaps swap out one class a week for a pregnancy yoga class instead. A class that focuses specifically on pregnancy will usually address some of the common aches and pains that take place – sciatic pain, back ache, pains in the ribs, nausea and general exhaustion just to name a few! An experienced Prenatal Yoga teacher can help you work with some of these niggles that inevitably make an appearance, so that you’re still able to get the most from your practice.

Continuity, commitment and stability...

These are paramount during your pregnancy, 'Continuity of Care' is a model (often used in the medical field) that is concerned with the QUALITY of care over time, where the patient and care provider are cooperatively involved in ongoing health care towards a similar goal that is of the highest quality and attention. We believe that by offering our prenatal yoga classes as a 5 week series in a small group setting, and limiting drop-ins only to those who have attended our pregnancy classes previously, we can offer our prenatal yoga students a quality of care and attention that is above and sometimes beyond what you'll find in a drop-in or casual class setting - because we generally care about YOU and your unique pregnancy journey. Studies show and we know firsthand that the benefits of REGULAR yoga far outweigh drop-in classes, so by offering a series you’ll have the same prenatal yoga teacher and community of women from week to week, providing both continuity and some stability as you ride the (the sometimes wild) ebbs and flows that each day, week and trimester of your pregnancy bring! That way we’re not only getting to know YOU but your bump and we truly love sharing your pregnancy yoga journey with you!

Prepare for a Mindful and Active Birth too!

If you’re lucky, you’ll have a prenatal teacher whose passionate about preparing you for childbirth (the easy part) and motherhood (the sometimes hard part) with more than just yoga! At Bloom, you’ll not only receive the numerous benefits of the postures and breathing during your pregnancy, you’ll also learn tips and techniques that you can use during labour. Ideally, you’ll want to begin pregnancy specific classes sooner rather than later and continue throughout the WHOLE of your pregnancy, that way you’ll gradually learn, re-learn and even reinforce the physical side of things in the lead up to your birth. Rather than trying to cram it all in over a short period of time, each week you might take home some little nuggets of wisdom can slowly be absorbed, some you’ll take on board and others you won’t…take whatever works for you to create your own birth experience. Eventually with regular practice, everything you’ve learned and experienced becomes second nature.

It's all about connection

Possibly one of the best parts of a prenatal yoga class is getting to meet and connect with a community of other women who are pregnant! Pregnancy classes with Bloom Yoga allow for plenty of time to chat about how we feel, what works for us individually and share our collective wisdom free from judgement or expectation. In yoga, we call this joining together a 'sangha', so think of these classes as your introduction to the 'Sangha of Motherhood'. There’s no better resource than other local pregnant women; for things like pregnancy massage, to doula recommendations, to antenatal classes...this list is endless, and so many of the women who have walked through our doors have become lifelong mummy friends from attending pregnancy yoga classes with Bloom Yoga. It’s beautiful to watch the deep, lasting friendships that ‘bloom’ from the connections that have been made in our classes over the last 10 years, seeing likeminded women, babies and families connecting and growing together never gets old.

So by all means, you could continue with your regular vinyasa or yin yoga classes during your pregnancy, but look at everything that's on offer with pregnancy yoga! Attending specially designed prenatal yoga classes is not just about accommodating your growing belly, it’s also about expanding your mind, exploring your options for birth and joining together as a collective community as you begin your journey into motherhood. Pregnancy yoga offers a depth and a warmth beyond the yoga postures themselves, and like everything in life, some teachers will resonate more than others, so seek out a class (and teacher) that suits – you’ll know your community when you find it!

All the best mamas!

Bloom Yoga was conceived in 2009 to offer prenatal specific yoga classes in Perth’s Northern Suburbs. As mothers ourselves, we are especially passionate to share the benefits of yoga with women as they journey through pregnancy, birth and transition into motherhood. Prenatal Yoga teachers at Bloom Yoga have undertaken a minimum of 90 hours of pre-natal specific training and have personally mentored with Sara Evans, our Founder and Principal Teacher. Sara has taught more than 3000 hours of pregnancy yoga over nearly 10 years in addition to Yoga for Active Birth Workshops which bring together her continuing education as a Prenatal Yoga Specialist, Childbirth Educator, Birth Doula and she is mother to two children, George + Morgan. Sara is the lead facilitator and trainer for Bloom Yoga’s Prenatal Yoga Teacher Training Program: Yoga for the Modern Mother, a 100 hour specialty training registered with Yoga Australia for yoga teachers looking to learn, share and teach Pregnancy Yoga classes in their local community.

I spent many years dreaming of becoming a yoga teacher, but it was not until my first birth experience, when in those moments of surges, strain and disbelief yoga unfolded itself to me in a way that allowed me to move through the process with a sense of deep knowing and ultimately surrender. That one day was not just about a baby being born and the beginning of a new family, it was the day I became a mother, born into myself, a new way of being - and life as I knew it would never quite be the same!

And so 12 months later I signed on to become a Yoga Teacher at the only school in Perth offering a Pre-Natal Teacher Training Program. That was in 2009. I have been teaching pregnancy yoga ever since and can say that aside from motherhood itself, I have found teaching pregnancy yoga to be one of the most fulfilling aspects of my life! I feel incredibly fortunate to have found this path and believe this offering to be so powerful for women everywhere.

Teaching a pregnancy specific yoga class truly is an honour. Being the teacher often brings as much benefit as being the student; seeing first hand just HOW MUCH yoga can help to support and transform a woman during her pregnancy. As a teacher, it's much more than just practicing yoga postures safely, we provide a safe space for women to develop a deep sense of trust, love and connection within their bodies. We may also inspire women to become educated about the process of birth and beyond; such as choosing a care provider, making informed decisions about birth, sharing active birth techniques, helping to navigate physical complications such as sciatic pain and breech babies as well as preparing for life beyond the birth of their baby.

So what makes PreNatal Yoga so powerful and how can you be an awesome at it?

1. Build TRUST and belief

The yoga postures themselves are a small part of the whole experience. By incorporating pelvic floor awareness, active birth positions, relaxation and visualisation techniques for birth, using sound and understanding the process of surrender you are without a doubt going to make a positive impact on their birth experience whether it is a vaginal birth or a Caesarean birth, by their birth plan or not.

There are many teachers who train to become PreNatal Specialists, but do not bother to share all this important information with their students!? If you want to stand out and truly specialise, then offer your pregnant students the WHOLE package. And if you're not sure how to do this, find a mentor or experienced prenatal teacher who can provide guidance.

2. Create a Community

Women today are giving birth without family near by or even in the same country. At the beginning of each class include introductions so everyone can say hello and who they are. Classes also include time to discuss, chat and share as well as partner work to connect and support each other physically. Over the years, many friendships have been formed from attending pregnancy yoga classes and many times will these women be back on their 2nd, 3rd (and hey, even fourth) pregnancy together.

3. Explore both Effort + Surrender

Bringing a baby into the world requires a great amount of effort as well as the ability to totally let go and make space - both mentally AND physically. As a teacher it is our job to create a class that cultivates a balance of effort and surrender in a way that students can not only experience it in their body physically but teaching it in such a way that it becomes ingrained, not just in their muscles but also in the brain. Most students in your class are likely to be beginners, pregnancy is not a time to push or be forceful, so be mindful to offer a variety of classes that are more gentle in nature, but include postures that build strength and stir sensation balanced by some that encourage deep rest - all of which are anchored by an awareness of the breath. Rising levels of the hormone relaxin can cause muscles, ligaments, tendons, and joints to soften and relax more so teachers should demonstrate a gentle midrange variation of postures so that students avoid over stretching.

4. Encourage SUPPORT

PROPS in a prenatal yoga class are PARAMOUNT, and while they don't have to be expensive, they should be plentiful! A small amount of comfort in a pregnancy class goes a long way, using props not only provides support but can help to enhance the benefit of the posture and sometimes make more space for mum and baby! The use of physical props in class can also provide a discussion point for how important SUPPORT can be before, during and AFTER your birth.

4. Move Intuitively and With Repetition

The nature of women's bodies during birth is one of intuitive movement - small movements such as swaying and rocking to facilitate space interspersed with brief periods of rest. Rather than offering a class of just static holds, allow for movement that embraces the feminine: fluid, water like movements that can easily wrap around the breath. Keep it simple, repeat these types of movements often so that the students become familiar enough that they will naturally gravitate towards them throughout their pregnancy and during their birth; maintaining movement during labour can provide relief from the strong sensations of contractions. Encourage women to listen to their bodies, rather than pushing through or trying keeping up, allow space for them to acknowledge discomfort or pain and to speak up or seek an alternative option. Teachers should learn to adapt the practice as the students' pregnancy's progress; making modifications and providing variations for a variety of different bodies. Most women should ideally practice throughout their whole pregnancy, so provide the support for them to progress safely.

5. Smile, Laugh + Share

Let's face it, the prospect of growing and giving birth to another human (or two) can be pretty scary, so infuse your classes with a little bit of laughter! When we laugh and smile, our bodies naturally relax. Becoming a mother isn't all serious business, so encourage students to embrace their inner child and practice playful postures. Provide random fun facts (check these first though) about pregnancy and birth - not only will this encourage women to relax in class, talking about birth can help to normalise the experience of it for many women, which after all has been happening for quite some time now!

6. Be YOU!

What makes a yoga teacher great is their ability to embrace their own unique offering...your students turn up to see YOU, so make your time together valuable. Teach in such a way that it feels as though you're having a conversation with each and every person in that room - regardless of whether there are 5 students or 20! Use positive and encouraging language and remember to reinforce the many benefits of yoga - that it's just as beneficial (if not more so) for mothers as they transition into motherhood during those first few weeks, months and years, it can continue to provide an anchor for ALL women before, during and sometimes way way way after pregnancy.

I can honestly say that I have loved each and every pregnancy yoga class I have ever taught, there is an energetic quality like no other when women join together to laugh, support and share.

For more information about how to become an AWESOME pregnancy yoga teacher, visit Bloom's Pre-Natal Yoga Teacher Training page here and check out our prospectus.

Turmeric is probably one of the most commonly used herbs and spices in ayurveda and it has incredible health benefits. Traditionally used in cooking such as curries, but when made into a paste it can be the base for many health remedies.

Here's why we love it:

Turmeric contains curcumin, a powerful anti-flammatory used for centuries to support the blood, liver, joints, immune system and digestive tract - it has a cleansing effect on the intestines and a stimulant effect on the liver. It's also considered by some to have cancer flighting properties.

Turmeric is often used in Ayurveda to balance vata, pitta, and kapha doshas, though in excess, it can aggravate pitta and vata. Because it can fire up the digestive system, it's ideal for pacifying kapha - which can be dominant during the chilly winter months of the year!

Here is my personal recipe for Golden Paste - feel free to use this exact one or have a play with creating your own - just be sure to include BLACK PEPPER, as this helps the body to absorb curcumin. This golden paste can be used in golden milk (see recipe below), turmeric tea, a turmeric latte, a turmeric smoothie, or even in soups! Plus it lasts for a few weeks in the fridge so it's handy to have some ready to go!

Golden Paste:

1 cup water¼ cup organic turmeric powder¼ teaspoon black pepper (this helps the body absorb the curcumin)½ teaspoon ground cinnamon½ teaspoon ground ginger¼ teaspoon ground cardamom¼ teaspoon salt3 tablespoons coconut oil

Combine:

Water, turmeric, pepper, salt, cinnamon, ginger and cardamom together in a small pot and bring to a simmer. Using a whisk, gently stir until the ingredients start to thicken into a paste. Remove the pot and allow to cool for a few minutes before stirring in the coconut oil. Pour into a clean, dry jar and store in the refrigerator for up to 3 weeks - note that the contents will separate so shake or stir before using.

Golden Milk:

A delicious home remedy that can be used to soothe sore throats, tackle the common cold, assist digestive issues and even improve skin. There's no need to wait until you're unwell, this milk is a delicious warm drink to enjoy on cold winter nights to keep those bugs at bay!

Ingredients:

2 cups milk, choose a milk that is high in fat, this will help absorb the tumeric in the body, I prefer coconut milk½ to 1 tablespoon raw unpasteurised honey1 tablespoon golden paste OR 2 tsp turmeric and dash of black pepper

Instructions:

Stir the honey and golden paste (or turmeric and pepper if you’re not making golden paste first) into your warmed milk and enjoy!

A few things to be mindful of: turmeric STAINS everything, so be mindful with it! Some folks are allergic to turmeric, so keep this in mind if it doesn't sit well with you. If you're pregnant, it's recommended to only consume small quantities of turmeric - such as curries or soups.

Hard to believe that it's actually AUTUMN at the moment with these beautifully warm days and balmy nights...but if you look closely you'll see signs of this changing season...leaves browning and falling away.

This super S L O W transition into the cooler weather can trigger a natural change in the foods we're eating. Yogis often look to AYURVEDA for inspiration when it comes to our diet; AUTUMN is considered to be the season for VATA - the element of air - represented by the slightly crisper mornings infused with a subtle scent of wood and smoke.

Fall is a season that represents change and transition, so in order to embrace this time of year from a place of strength, AYURVEDA suggests choosing food and drinks that are warm and infused with herbs and spices.

While we can't control the weather, we can control what goes into our bodies, and nothing says nourishment like a warm cup of porridge, this recipe below is my go to porridge recipe infused with the colours and flavours of FALL: vibrant oranges and the brown bark of cassia (cinnamon). Hope you fall in love with it like i have...

Orange, Cinnamon + Vanilla Porridge

Approximately 4 servings

Ingredients:

2 cups rolled oats2 table spoons chia seeds (optional)4 cups water1 teaspoon cinnamon2 teaspoon vanilla essence1 orange1 cup nut milk of your choiceHoney or Maple Syrup for added sweetness

Bring the rolled oats and water to boil in a saucepan, reduce heat + simmer.

While the water is boiling - grate the rind of your orange, slice the remaining orange and set it aside.

Add the orange rind, vanilla and spices - I usually like to add some cardamon or star anise (just remember to fish these out before consuming!).

Now slowly add the milk - give it another 5 minutes or so to cook and let everything soak in.

Add your choice of sweetener and the slices of orange...and enjoy!

ps. This is the same porridge we enjoyed on our Margaret River Yoga Retreat last winter.

We already know that practicing yoga can help to reduce stress, relieve anxiety and improve overall well-being, but ask yourself this: when was the last time you actually did something GOOD for you?! Although yoga is HUGELY popular, there are fewer people than you might think that prioritise their mental and physical health.

The intention might be there, but putting it into practice is THE hardest part of yoga: committing and getting your arse to class! Excuses abound and if a bad day is had, then usually that yoga class you planned after work gets missed or you enjoy enjoy a weekend sleep-in instead of rolling out your mat.

Having practiced yoga for so many life seasons myself...I know these excuses and scenarios all too well!

As we move into 'Mindful in May', this is a perfect opportunity to make a conscious effort to begin your day in a more mindful way. If you're like me and not an early morning person, waking up early while every one is sound asleep is not exactly appealing...and it definitely has it's challenges, but the key is to make it a habit! Habits are often associated with feelings of pleasure and doing the things we enjoy...so perhaps change things ups and explore life before 6am. It's easier than you think to make morning practice a habit...you'll find it easier not only to wake up...but you'll know, see and feel the benefits that going to an early yoga class brings.

Ancient Vedic tradition suggests that yoga should be practiced early in the morning; 'The Golden Hour' is provides a spiritually charged energy just before the sun rises to begin a new day. Early morning provides the yoga practitioner a quiet, peaceful and softly lit (golden) setting in which to practice the mindfulness and movement of yoga asana.

Aside from the fact that you'll walk away from class feeling energised, you'll also discover a greater sense of clarity and a feeling of being connected...it sets the tone for your day ahead then you're done and dusted!

Yoga, meditation and breathing exercises practiced in the early hours of the morning can help to regulate sleep patterns; yoga stimulates both the pineal gland which secretes melatonin for better sleep as well as the endocrine system, helping to keep our hormones balanced. Your digestive system and metabolism will also love you; creating a little bit of fire in your belly, giving a nice flush of nutrients and massaging the organs with twisting and mindful breathing.

Embrace the early morning...we offer TWO Rise + Shine classes on Tuesdays and Thursdays, each class is an invigorating mix of asana, pranayama and meditation, not only will you begin your day better but you'll start to notice your body attuning the to rhythm of nature...and it's absolutely magic!

Most Westerners live a predominantly sedentary lifestyle, and so it would seem counter productive to add to that by encouraging movement while sitting instead of getting up and moving around. Whether you spend hours sitting at a desk, flying in the sky or binge watching Netflix - learning a few seated yoga postures can help to alleviate the inevitable sore neck or stiff back that comes with long periods of sitting, while helping to keep your joints supple and improving muscle tone.

Often misunderstood to be an age specific practice, chair yoga is an ideal choice for beginners who are interested in trying yoga for the first time. By incorporating the use of a chair, this already inclusive practice becomes even more accessible for anyone, of any age, and particularly for those who are living with physical limitations, such as fibromyalgia, chronic fatigue or pain and arthritis. Even if you are recovering from an injury or illness, the gentle movement of a chair yoga practice compliments many other physical forms of therapy.

While many of the postures are practiced seated, the chair can also be used for provide support while standing, balancing and leaning. Practitioners will receive all the same benefits of a regular ongoing yoga practice: improved mobility and flexibility, increased lung capacity and better digestion, relieving stress and anxiety and improved mental clarity while enhancing overall wellbeing.

By connecting the mind and body through movement, the mind begins to focus. Awareness develops as the participants are given time to observe the effects of what they have done. And this is the PURPOSE of yoga.

As the only yoga studio in Perth's Northern Suburbs offering chair yoga classes, we welcome you to share this mindful, nurturing and gentle practice with our diverse community.

Classes run for 60 minutes, every Tuesday at 1045am with our Senior Yoga Teacher, Sara Evans.

Drop-ins welcome.

On my recent trip to the North West Cape near Exmouth, I was in awe of the all the native species we encountered in their natural habitat. Especially the Wedge Tail Eagles, magnificent birds of prey soaring high in the sky, it was a rare honour to see one of these massive birds land long enough to see them up close. I was reminded by just how many of the yoga postures that we practice are named after animals, and it's no wonder - being immersed in nature gave me the opportunity to observe these grand creatures in person, and in doing so, it inspired this month's peak posture: GARUDASANA. Named after a huge mythical bird, the 'king of birds' GARUDA isn't really an Eagle - aside from his beak. Just like the pose, Garuda has a golden body of a man, a white face and a large red span of wings to compliment his Eagle beak.

While we enjoyed the untouched beauty and bounty of mother nature on the Cape, we were

battered by the sheer force of her wind that swept across the rugged plains. And even with the intensity of her wind, these mighty creatures still soared high in the sky. And even with their wide wings, barely a flutter was made, as though they could hang there for an eternity - no matter the conditions. Rather than fighting against the force of wind, these wise creatures harness that power to their own advantage.

Looking at the asana named for Garuda, it's kind of ridiculous - being wound so tight and yet trying to balance at the same time! Although bound and slightly awkward, the posture presents the opportunity to create space in the back of the heart and across the shoulders while broadening the back of the pelvis – which has been known to relieve sciatic pain. The intertwining action of the arms and legs hugging can help us find stability but it’s easy to become wrapped up (scuse the pun!) in the effort it takes to stay balanced – and this is usually when we fall.

The subtle actions of garudasana can be used to our advantage: a steady breath, a focused mind and a firm footing teaches us to trust in the difficulty of the asana; no matter how many times we fall out of it, repeating these actions brings us back to centre, time and time again. And in that presence we observe our own subtleties and asymmetries, channeling these nuances to carry us through whatever obstacles we may face: whether it's gale force winds, a rocky footing or just our own self talk.

The pose itself can be broken down numerous ways, so that each element can be practiced independent of the bigger picture, our vinyasa sequences this month will attest to this breakdown, so that in the lead up to this peak pose, you'll discover verbal queues and actions (some that are a little left of centre) that will guide you into a place of strength and steadiness. By dedicating an entire month's practice to this mythical bird, watch and learn how your big, awkward bird can find the freedom to fly. It's called practiced because we do it over and over again.

In AYERVEDA, the primary element of winter is WATER; focusing on the water element stimulates the flow of chi | energy | prana and helps to restore vibrancy + vitality to the body. The kidneys do the job of moving water through the body, so winter is an ideal time to tonify the kidneys using long long holds in postures that target the energetic pathways (meridians) of the kidneys - these run either side of the front and back of the spine, down the backs of the legs and along the inner thighs.

YIN SEQUENCE

Hold for 3 – 5 minutes

Good ol’ google will bring up the poses and you can prop with as many blocks, bolsters, cushions or blankets as you need to feel supported:

BUTTERFLY

STRADDLE: left side, right side, center

SPHINX or SEAL

SADDLE: stay upright if needed

SAVASANA: legs up the wall with blanket or bolster on belly is nice too

AFTER you’ve rolled your mat up, be mindful of how you nourish your body. Think of the food you eat as a garnish, something full of prana that serves to compliment the work we're doing on for ourselves. A couple of foods that bring balance and nourish the kidneys during winter are sweet potato and believe it or not, kidney beans!

So here I'm sharing an easy to make delish sweet potato + kidney vegan chilli that even hard core carnivores - and the kids - will LOVE! If you've been to one of our yoga retreats this winter, you've tasted it's homemade goodness. Not only will it warm you up this winter, it will also nourish your insides at the same time

First of all, you’ll need a 6 litre slow cooker and at least 4 hours to let all the flavours sink in together…it’s even better if you make it the day before! This recipe will make enough so that you’ll have left overs for freezing.

Ingredients

1 x brown onion

3 x cloves of garlic

2 x medium sweet potatoes, chopped

4 x 400ml cans diced tomatoes (or use the equivalent of fresh diced tomatoes)

1 x 400ml can kidney beans, drained and rinsed

1 x 400ml can chick peas, drained and rinsed

3 x fresh corn cobs – slice corn off for using

3 – 4 cups vegetable broth (depends how thick you like it)

1.5 cups dried lentils – choose your favorite colour!

2 tbsp chili powder OR paprika for a less spicy version

2 tsp cumin

Salt + Pepper to taste

Optional garnish:

Diced Avocado

Fresh Coriander

Yoghurt to curb the spice

Corn or Kale Chips

Method:

Add all ingredients to the slow cooker and cook on high for 4 – 5 hours OR cook on low for 8 hours – season with salt + pepper and serve! I take some out for the kids and add a little more chilli power for intensity, so play around.

Watch out...you WILL want seconds. So eat slowly, enjoy the taste and texture!

July signifies the 'middle' of the year, so we're focussing on our centre – a deep inner strength, both physical and mental that guides us through life. A strong centre also relates to a strong sense of self...radiating warmth, knowledge AND strength from the inside out.

Beyond the physical layers of the body, lie energetic 'centers' or chakras. Seven main energy centres are located along the body's central axis. There are times when chakras can become blocked, resulting in illness on a mental, emotional or physical level, so in order to maintain balance, it's important to keep the energy flowing freely.

With a practice focusing on 'centre' we're not only bringing our awareness to, but opening up MANIPURNA, the Sanskrit term relating to the Solar Plexus (or navel centre) which also translates to 'City of Jewels'. Located about two fingers above the navel, it is our centre of power and wellbeing. This chakra gives us a clear sense of who we are and our purpose.

When MANIPURNA is in balance, we are self-confident, independent and self-assured. The Solar Plexus represents the 'fire in your belly', it is here where we cultivate an inner fire, the fire of transformation. Connected to our emotional body, we fan the this fire by seeing the joy and beauty in everything (even during Winter's dormant months).

When the Solar Plexus is open, we feel enlightened and full of joy. Whereas when it's blocked, we tend towards gloominess and feelings of unbalance. From within our centre comes a deep knowing - our 'gut feeling'. Notice any feelings or emotions that arise. Be Present. Breathe.

Element: Fire | Sense: Sight | Colour: Yellow | Seed Mantra: Ram

Lumen Essence has lovingly crafted a Solar Plexus Oil , this is available at the studio and will complement the core work that is the focus of practice this month.

Rollers $15 and Essential Oil $20. To find out more about Lumen Essence and their unique blend of essential oils, visit https://www.facebook.com/herbalethos/ or speak to Raine in the studio.

Have you been paying attention? I mean REALLY paying attention.

MINDFULNESS is a practice of living in the present moment; becoming a witness or a keen observer of thoughts, of situations and of feelings without having to engage, judge or react. A lot of our time is spent swanning around in autopilot mode – constantly switched on and living life in our heads – whether it be planning for the future, living in the past or just generally over thinking about a myriad of trivial, irrelevant thoughts – and generally being MINDLESS about what we are doing and what is going on at any given moment. By constantly living in our heads, we’re ignoring our bodies, and often times the precious moments that are taking place around us.

Mindfulness practice is not a new concept, in fact it’s been around for centuries; it forms part of the Buddha’s original text on how to meditate, so up until the last few decades it’s largely been attached to Buddhist and other spiritual practices.

But you don’t need to be a living in a cave or be a Zen monk to be mindful. The practice of mindfulness can be extracted entirely from any attachment to religion or spirituality and over time easily become part of a daily routine.

Yoga and mindfulness are inextricably linked – both begin with the breath. By becoming aware of our breath, we’re able to cultivate a steady awareness of its natural ebb and flow. Awareness of breath encourages feelings of calm and positivity; it serves to remind of us of the preciousness and transient nature of each and every moment. Once we become aware of the breath, we can start to apply Mindfulness to other aspects of our lives.

Start small…it’s more about quality than quantity and little by little, you’ll begin to discover that this simple practice of awareness can be applied to every thing we do…we can start to be mindful of how we walk, how we eat, how we react, and how we interact.

Essentially, it’s a practice of acknowledging our own unique feelings and thoughts – both pleasant and unpleasant. It has the potential to be both empowering and centering, so that we can live more fully in all that we do.

So those things we thought were so ‘little’ become the moments that make up our daily lives.

The journey of pregnancy + birth is an exciting and transformational time in a woman's life; you've welcomed a brand new baby who brings with them lot's of joy, just as many tears, AND restless nights galore! From the first moment that child is in your arms - your focus shifts - this little bundle of love becomes the entire universe. There are SO many emotional, physical AND mental changes taking place in the first weeks, months (and years) following birth that the need for self-care and nurturing during this time is paramount (if not ESSENTIAL) but finding anytime for YOU is pretty challenging - if not impossible!

Whether you're an absolute beginner or you practiced yoga before the birth of baby; post-natal yoga provides new mums a pathway for self-care and wellness. Mum + Baby Yoga classes provide a gentle invigorating practice of nurturing sequences for mum while at the same time getting the time to play and bond with baby.

Here's why WE love Mum + Baby Yoga at Bloom:

EASE BACK INTO YOGA: Unlike a 'general' yoga class, you'll work with specialist post-natal yoga teachers that know first hand what your body has been through! You'll work on reconnecting, recovering and moving WITH your new body instead of working against it.YOGA NAPS: For BOTH mum + baby! The class provides just enough stimulation for baby that it's not uncommon if they're asleep at the end of class or shortly thereafter! While extended relaxation allows mums the space to take active rest.BUILD LONG-TERM HABITS: Establishing a practice early on normalises exercise and movement. My own daughter started yoga with me at 3 weeks old (with me as the teacher AND mum) and we now teach classes together, she loves welcoming everyone when they come into the room and best of all she LOVES yoga and movement. SAFE, NURTURING SPACE: Lot's of new mums are freaked out at the thought of taking baby to class because of feeding concerns, nappy changes or worst of all being noisy and unsettled. The truth is babies ARE unpredictable, so we welcome noise, smelly poos and feeding your baby with the bottle or the boob at anytime. I'm always reminding mums at each class that baby is the always first priority and to not feel bad if their baby cries during class - after all, we're all in the same boat so to speak which helps to make everyone feel inclusive. ENHANCE EMOTIONAL WELL-BEING: The transition into parenthood can be a truly stressful time for mothers. Taking time to practice yoga can help create a routine of self-care and nourishment through focused stretches and mindful breathing exercises. And by incorporating baby into many of the postures, it can help mums to feel more confident with how to handle and play for baby in a way that is typically reserved for 'care-free' dads. CONNECTION: There are some days when getting out of the house seems like it's an uphill battle, however besides the benefit you'll receive from yoga, you'll be amongst a group of other new mums who can provide a listening ear, heartfelt advice or even a shoulder to cry on. Over the last 7 years, I've witnessed many a friendship bloom from these classes.

So BRING YOUR BABY, come along to class - JUST AS YOU ARE - no pretenses, no perfection, no expectations and NO experience required.

Namaste

The whole of the world is currently riding a wave of change; and for many, we are living in a state of unease and uncertainty, politically, economically and personally. History tells us that large scale despair and discontent breeds fear and aggression; leading people to become divided rather than being united.

In times of struggle and darkness, there is always a yoga mat some place, some where waiting for us to lay all that down on, where a gradual awareness of our selves and our surroundings occurs; perhaps even a shift on a more subtle level of our being. And when this starts to happen, we can change not just our own story, but also create a bigger shift so that history doesn’t have to repeat itself.

At the core of yoga is an ‘Eight Fold Path’ also referred to as ‘Eight Limbed’ or ‘Astanga Yoga’. (NOT to be confused with the astanga practice method as taught by Sharath Jois). Each of the 8 limbs provides a means of attaining yoga – union with the divine. Initially written by Patanjali, these eight limbs of yoga form part of The Yoga Sutras – the first ever documented text on the teachings of yoga.

At the top of the 8 limbs are the YAMAS – a universal set of moral considerations we can use to inform how we think, act and move - irrespective of creed, ethnicity or cultural differences.

The first of the YAMAS is AHIMSA: non-violence or rather, non-harming. Though it’s not a purely negative or restrictive guideline, as BKS Iyengar states in Light on Yoga (a more modern essential yoga text by one of yoga’s recently passed gurus), it’s more along the uplifting and optimistic lines of love thyself, love thy neighbor and love all of creation itself. In essence, it’s a broader meaning of LOVE itself.

In order to practice ahimsa, it takes hard work and action – which begins from within. Being loving and kind with ourselves first and foremost is by far THE hardest, and MOST confronting work of all. It’s much easier to shift our attention toward others instead of having to look at ourselves in an honest, open and loving light. Ahimsa serves to remind us that in every situation we should adopt a considerate attitude and do no harm.

From the outset, it certainly seems like a big daunting task. So just start small – begin with your yoga practice. And if not through yoga, then some other aspect– perhaps how you eat, how you move or care for your self. Without too much interrogation – can you be more mindful, and move your body from a place of care, kindness and being attentive to your inner self in the same way you would perhaps tend to a garden – providing water and sunshine for growth and from time to time doing a little bit of the necessary weeding that comes with having a garden. Tend to your self in the same manner and watch what happens…you might even bloom (super cheesy but had to add it in).

With the weight of the world so heavy, we can shine a light from within and share this light with others; through kindness, friendliness, and thoughtful consideration of other people, beings and situations. Ahimsa can and will gradually percolate into our actions, our duties, as well as our responsibilities both near and far.

One life, one love...go out on a limb.

When we think of dolphins, they are care-free friendly creatures swimming about in the ocean, and yet if you're in a yoga class - this image of a dolphin couldn't be any further from the truth! Learning to find a place to be at ease and have FUN in this pose may take many years and even many more practices. Arriving in DOLPHIN, immediately we are confronted with the amount of effort this pose requires. It's hard...damn hard!

An quote I often remind myself as I practice is:

"Don't DO the yoga poses, let the yoga poses do YOU."

Unfortunately for us, DOLPHIN is often over-looked; rarely practiced in a typical vinyasa class unless the focus in on building strength to invert and lift up into Pincha Mayurasana. However we can make this shape in our body without ever intending to take both feet (or knees if you're modifying) off the ground. It is one of THE best postures to build stability and strength while opening the shoulders + spine. It tones the core and thighs and is literally a whole body workout!

By making our body into an inverted V shape - as demonstrated by faithful yogi Leone - blood flow is directed towards the brain which can help to alleviate fatigue and insomnia, while helping to balance the nervous system. Energetically, DOLPHIN is associated with the crown chakra (sahasrara) which is associated with trust, inspiration, positivity and a deep sense of self.

So the challenge in dolphin isn't necessarily the posture itself...it's ourselves. What can we learn about our selves when we're in a position where we are presented with something difficult? Rather than taking it personally, and thinking we're not good enough or strong enough, can we just witness whatever comes up and stay there? Harnessing the breath as a way to clear out the mind chatter that's taking place. Enjoy this new perspective and remind your self - this moment will pass, it's only brief - and your body is always stronger than the mind gives it credit for.

Namaste

The start of a new near can be an ideal time to re-focus, set new goals and expand our vision. Although set with good intentions, our focus can easily waver, the perceived goal appears too far in the distance, and so we loose sight of it.

As humans, we are visual creatures, our eyes and awareness are delighted by external stimuli. The gaze wanders and takes our attention with it. Where we focus our attention is also where we focus our energy.

Being on our yoga mat is no different, we are surrounded by distraction: by cool yoga pants, by the person beside us, thinking about how we look in a pose, by our own clothes, the state of our toe nails, the fluff on our pants, ...the list is endless, and it distracts us from the yoga.

Whether meditating, moving or breathing, in order to maintain a steady focus, we use one of yoga's most fundamental principles: DRISHTI. Gradually learning to control and direct our focus; first of all by directing the eyes, and then allowing the attention to follow. Put simply, drishti is a technique that uses a specific gazing point for the eyes to control the attention of the mind, and to consciously direct our energy.

One of yoga's modern fathers, B.K.S Iyengar, said that “the eyes play a predominant part in the practice of asanas" however, it's not strictly limited to asana. The Sanskrit origins of the word itself can also be translated into a vision, a point of view, or intelligence and wisdom, therefore it can serve us in our practice not just as a tool to focus, but also as a metaphor towards a collective awareness of unity. Drishti helps not only to soften how we see things, but allows us to see the bigger picture - moving beyond perceived limitations in our field of vision; incorporating other yogic principles such as pratyahara (sense withdrawal), and dharana (concentration).

So now you may be wondering just where to look! Although there are specific points on which we can focus in certain postures, it's important not to be forceful - your gaze will develop over time with your practice. Using a fixed gaze point will enhance steadiness in the posture - especially when balancing - providing that it doesn't compromise or strain other parts of the body (most notably the neck).

Here are few suggestions to try when you next practice:

Thumb: Urdvha Hastasana (Upward Salute) | Tip of the Nose Urdvha Mukha Svanasana (Upward Facing Dog), Bhujangasana (Cobra) and other backbends such as Camel and Upward Bow, as well as Uttansana (standing forward fold) | Hand: Trikonasana (Triangle), Parvokanasana (Extended Side Angle) | Toes: seated forward facing postures (look beyond the state of your toes themselves) | Eyebrow Centre: During Meditation or Pranayama

These are just a FEW, keep in mind that the point itself is not important as long as your attention is earnestly focused inward with a sense of softness. Try it out and notice if your vision, your mind or your practice becomes just a little bit clearer.

Let's face it...camels are not easy to love - with smelly breath, dirty teeth, a tendency towards spitting as well as being stubborn as all hell, there's just not a lot that endears us to love this long necked humped creature. For most of us, practicing the asana named after this arid animal - USTRASANA - is not a lot different, except perhaps without the smelly breath and dirty teeth!

The predominance of back bends, especially with ustrasana is not so much in going back as we would be lead to believe, but rather blossoming forth. Have you ever tried to get a camel to go backwards? It's - nearly impossible!

Although it's considered to be an 'intermediate' backbend, ustrasana is accessible to beginners and advanced students with an attitude of patient coaxing, rather than the use of force to open the space around the heart, chest and thoracic spine.

In our journey towards camel, we start with standing asana to create strength and build heat in the thighs and hips to properly support and align the spine and help anchor through the pelvis. From here we open the chest and the shoulders creating an uplift of energy; twisting deeply through the torso we expand our breath and our periphery wide into the space of the rib cage, harnessing the power of prana to expand, to rise, and fully bloom into the space of our hump-like heart.

Backbends by nature are energising as they stimulate the central nervous system; from a therapeutic point of view, helping to ease anxiety and promote better respiratory function. Because of their uplifting nature, ease off on your backbend practice before bed ( or you'll not sleep a wink) or if you're prone to headaches. Instead include these in your morning practice to energise and invigorate your day.

And keep in mind that camels move slowly, with little if no grace at all, listen to yours and if it starts to spit - stop, take rest and start again. The journey is the destination.

With the warm spring sunshine now in our sights, this month is the perfect time to reconnect to our roots and establish a firm foundation in our peak pose for the month: uttitha hasta padangusthasana - try saying that one quickly three times in a row!!

Sure we could call it by it's English name: 'Extended Hand to Big Toe Pose' but much like the posture itself, it's important to stay connected to the roots of yoga and honour it's history; the name itself is a combination of several elements:

UTTITHA: Extended

HASTA: Hand

PADA: Foot

ANGUSTHA: Big Toe

ASANA: Posture

This pose represents a personal support system ever present within each of us; a constant balance between ease and equanimity. In this posture we are challenged not only to access our core strength, we must also keep our heart WIDE open, our head held HIGH and extend past our own periphery. And when all of these come together it provides us a BIG, EXPANSIVE physical expression of strength, balance and most importantly grace.

Of course that doesn't mean it's always going to look or feel graceful...often times balance postures can be a manifestation of the fluctuations of our minds, which from day to day change; one day we'll be cool and calm and the next we'll be wobbling all over the place. Such is the nature of our monkey minds! We we gift ourselves with time on our mat AND with patience we can begin to experience the fullness this posture provides. Flexibility of course is a factor - mentally as much as physically; we have to create length and opening in our hamstrings which for most of us in our seated lives is a BIG ask just like the pose itself.

To find balance however, we need create an environment where everything works together, so rather than just focusing on one element – in this case the hamstrings, we have to instead look at the bigger picture. And here is where the yoga comes in, not the physical hand to foot or fancy pose yoga, but the real yoga – recognition perhaps of a limitation or an imbalance, which to anyone else may appear to be a hindrance, except if you’re a yogi. For it is in this space that we are given the opportunity to observe our truest nature, however good or bad it may be; this is the very essence of yoga. The yoga postures themselves are just the cherry on an already delicious creamy butter frosted, double chocolate cake (YOU are the cake by the way).

The fullest expression of uttitha hasta padangusthasana is really about connecting the dots, bringing awareness and strength to other body parts such as the hips, shoulders, spine and abdominals. These parts of the body though separate all have a relationship with one another, so while having open hamstrings will certainly be of benefit, practicing variations or modifications of the posture AND inviting the assistance of props such as straps and blocks to enhance our experience by taking us a little deeper than we may go on our own.

The truth is that it does not matter what the pose actually LOOKS like from the outside, what matters is your experience of your own body when you get there . In order to truly be grounded we must aim open and explore other parts of ourselves which from the outside looking in may not be so obvious. Take precious time to look inward and create a deep sense of interconnectedness – it is from this place that we are able to expand into possibility.

Hasta La Vista!

Practicing yoga allows us to develop an awareness and deeper relationship with our physical body from the inside out; yoga itself is MORE than something that we do on the mat - it's a lifestyle. As this relationship deepens, we gradually become aware of other factors that influence our body, we discover habits (good and bad) and our own unique tendencies.

As a yogi with an established practice, it comes as no surprise then that there's a whole science dedicated to achieving optimal health and wellness, this is Ayurveda. Kind of like the 'sister' of yoga, Ayurveda uses traditional eastern medicine practices and tools that can help us to achieve optimal health and wellness through diet and lifestyle choices based on our own unique tendencies or 'doshas' as they're called in Ayurveda.

Without going into TOO much detail about doshas themselves, we can use the guiding principles of ayurveda to bring balance into our bodies through the foods we eat.

Given that it's currently winter here, I wanted to try out some soups as they're nourishing and warming. So with that in mind, I experimented with a few different recipes and came up with my own. As part of our yoga day retreats, we aim to serve food that not only supports our practice but is also in keeping with yogic principles, and ayurvedic cooking allows us to do so, plus they're usually vegan and DEAD easy to make. These two in particular were a huge hit at our recent Pregnancy Yoga Day Retreat.

Both were garnished with some mountain bread, toasted with olive oil, a little salt + paprika.

CREAMY BROCCOLI + KALE SOUP

Ingredients:

2 tbsp olive oil or similar

one leek sliced or chopped (including the greenery)

one head of broccoli

half bunch of fresh kale

4 cups of vegetable stock

2 tbsp tahini

Method:

In a pot, add olive oil and leek until it softens. Add stock, broccoli and kale. Bring to boil. Once boiling, remove from heat and add 2tbsp of tahini, allow to cool before seasoning, then blend using a blender of your choice. And voila...you're ready to enjoy! Serves 4.

This soup is ideal for balancing KAPHA dosha as it has the broccoli and kale are pungent and bitter which will help to pacify Kapha. These ingredients are fully of energy and will help spark the digestive and metabolic systems of the body.

ROASTED LEEK + PUMPKIN SOUP

Ingredients:

Medium Size Butternut Pumpkin

One Leek

4 cups vegetable stock

2tbsp olive oil

1 tsp nutmeg

400g coconut milk

Method:

anice

Chop leek and pumpkin, then place into a baking tray and drizzle with olive oil. Roast at 180C for 30 minutes or until tender. Once cooked, place roasted pumpkin and leek into a pot, add vegetable stock and bring to boil. Once boiled, remove from heat. Once cooled, blend ingredients, add coconut milk and nutmeg. Season to taste.

Vinyasa flow yoga is most certainly a dance of the breath and the body, moving together as one. Each flow sequence comes together with VINYASA: downward dog becomes plank which lowers into chaturanga and opens up into upward facing dog or a low cobra, all of which are FOUNDATION asanas. As yogis, it's so important to have a strong foundation on which to build our practice. Familiar repetitive movements build bad habits and single asanas become less mindful; sometimes even compromising safety.

One that gets a lot of hard slog in a vinyasa classes is CHATURANGA, very few students practice this particular foundation correctly, not because they can't but because they don't know how. Believe me when I say - CHATURANGA is hard, it's damn hard and when you do it properly it can be a little overwhelming. Learning the correct set up is an opportunity to practice patience and start to build your practice from the ground up...literally!

A poorly aligned or a rushed chaturanga compromises the stability of our shoulder, inviting injury. Using props, such as blocks or a strap, to get a feel for how chaturanga should feel in our body: elbows hug into ribs, and shoulders align with elbows. SOUNDS easy enough, but building the strength required to HOLD a chaturanga unsupported takes time. An easy modification is to DROP THE KNEES to maintain alignment and gradually build strength. A firm foundation in chaturanga creates a blue print; bringing confidence to explore asana from a place of safety and strength, opening the door to much much more.

EVERY BODY can do yoga - just because you don't have the strength required NOW doesn't mean that the strength isn't there, be gentle with your self.

Modified Chaturanga:

1. From Downward Facing Dog EXHALE and lightly lower to knees

2. From Modified Plank, maintain forward direct (gaze) INHALE broaden collar bones AND rock shoulders slightly forward of wrists (this helps to set up alignment)

3. On an EXHALE elbows bend as they skim the rib cage - note that the pelvis does not drop, it stays level with the shoulders

The longer I practice yoga, the more I am amazed at the never ending number of parallels that exist between a seemingly physical practice and my life away from yoga.

There exists in our yoga practice, as in life, a fine line between effort and surrender. In the oldest known texts on yoga, The Yoga Sutras, reference is made to effort as abhyasa, a consistent practice or repeated effort and detachment or surrender as vairagya.

Yoga Sutra 1. 12: abhyasa vairagyabhyam tannirodhah "Practice and detachment are the means to still the movements of consciousness" as translated by BKS Iyengar Initially we may be led to believe that effort and surrender are perhaps counter-intuitive to one another - why would we remain so dedicated if we're not attached to the outcome? And yet if we look closely at our own lives, every single thing we do is a balance between holding on and still being able to let go; life itself is a process of doing your best and surrendering to whatever the outcome may be; living life to the fullest, complete in the knowledge that nothing is under our control. And of course, this is ALWAYS easier said than done. When life gives us lemons, it's hard not to get disappointed or upset when the result is not the same as the one we had envisioned in our minds. The physical aspect of yoga, the practice of asana, teaches us quite a lot about how to effort and at the same time how to surrender. Often times, especially in a yang practice like vinyasa we can over effort and so the asana becomes rigid and hard, so hard in fact that we can loose the ability to tune in to our own experience of the pose and in the process the fluidity and lightness of our practice becomes lost. On the flip side, we may tend towards a more passive, laid back approach, our practice lacks the fiery spark needed to put forward our best efforts in one or all of the postures, so instead we give up, or sometimes we don't try at all. The key in all of life, in all of yoga, and in everything we do is to find a balance between these two aspects of abhyasa and vairagya. The Yoga Sutras serve to remind us of the importance of hard work, that it's necessary to dedicate ourselves to living a full life, but at the same time know that effort doesn't always yield the result we hope for. In this life, as much as we think we are - we are never in control. So then what happens when we let go of how we think something should look, how it should feel or how we think it should be? What happens then is we find freedom. A liberation from our own preconceptions so we can observe that experience - whether it's good or bad - for exactly WHAT it is, for what is occurring in that moment.

We no longer need to be afraid of trying new things for fear of failure, we can simply start to learn from our own experience and when that happens, our potential may even become limitless!

Having spent many years practicing different styles of yoga, it was love at first flow when I experienced vinyasa. The sound of the breath, the rhythm of the body; together as one.

Modern vinyasa yoga allows for a creative expression of fluid movement; a movement that is all at once feminine, flowing and graceful where individual asanas are sequenced together to become a DANCE. It is this dance that drives a passion in my own personal practice of asana, and one that I turn to in both in times of joy and happiness and also in times of unease and change.

When I dance, I feel a sense of release, and most importantly, I feel free. It is through yoga that I am able to connect with my inner dancer, to express through my body that which is sometimes difficult to put into words...and through this expression there is freedom. A uniqueness, a rhythm, a beat that is entirely my own.

Part of the reason I started teaching yoga was to provide a space for others to find freedom, to honour their inner dancer - even if they can't dance! I love that yoga provides a platform to explore, to feel, to question and to seek more...though this starts out initially as a physical connection, it gradually becomes so much more.

Life can move us along smoothly, then all of sudden something out of our control steers us off our path; we fall, we struggle, we cry. What was once easy is now hard, it's as challenging as it confronting. These same struggles exist for all of us, in our lives as well as in our practice.

This life is a constant repetition of birth, life and death - sometimes literally and more often than not - figuratively. This cyclical pattern in which we are all 'stuck' is called samsara. We are creatures of habit and find comfort in patterns that can inhibit us, rather than propel us forward.

Yoga is both an inlet and an outlet; through practice start to realise our habits - both good and bad - and start to 'burn away' those which no longer serve us. Asanas can provide a pathway to help navigate this dance of life, and this month we meet Nataraja or 'King of the Dance'.

Nataraja is one of Lord Shiva's many guises. The karmic lifecycle of samsara does not bother Shiva, rather he sees it as an opportunity to dance to a different rhythm! He is unfazed by the poisonous cobra that dangles from his neck as he dances - the poisonous cobra represents the toxic nature of avidya, the poison that we as humans have towards ourselves; we misunderstand our own divinity. Shiva knows the remedy for the torment of avidya is enlightened knowledge, which he has found through yoga. Yoga seeks to rid us of the ignorance of avidya by reminding us that we are all, in fact divine in nature.

To dance like Shiva we must feel free - a freedom that comes from knowing that we are not bound to any one thing or situation. Nataraja is born out of a liberation that comes from fear of change, he teaches us to ride the waves of change toward our own bliss.

That bliss comes in the physical form of NATARAJASANA, both a backbend and a balance. Physical elements which each elicit their own fear because one requires an open and willing heart and the other requires bravery - the ability to stand tall and free.

This asana offers us the opportunity to let go of any fears that come with change while also overcoming the fear of falling. We embody the pose as our own, finding bliss as we bend and balance with the same liberty that Nataraja embodies as he dances; finding freedom in our hearts and minds.

Namaste

In times of change it can be hard to know which way to turn, and with Autumn having recently arrived, the best place to turn is inward. As we transition into this new season, we'll use twists and binds as a reminder to turn towards the space within; a space that is ever present and always available to us.

During the month of March, we'll twist and bind as a way to maintain focus when times are tight or perhaps a little uncertain.

Adding twists and or a bind into a yoga sequence adds a whole new dimension to our practice. It's an opportunity to explore, to play and to make subtle adjustments to move more easily into stillness.

By revolving around our body's central axis point, the spine, an asana becomes a twist, the original Sanksrit asana name is then prefixed with 'parivritta' meaning 'to turn around' or 'revolve'. When we revolve or twist, there's a compression and a squeezing out of our internal organs which is said to detoxify and cleanse any impurities. The action of twisting can both balance and refresh our physical body, however in order to gain the most significant benefit, it's important to incorporate mindful breathing - pranayama.

Starting from an elongated spine, use an inhale to create expansion and space around the chest and ribs helps to protect the vertebrae and discs in the spinal column as we twist. Keep in mind that the breath is a great indicator for letting us know when we've gone too far, and although there there's less room to breathe in a twist, maintaining a full deep breath will help the energy to flow more freely to guide you into your twist. A shallow, strained breath creates anxiety, strain, and sometimes even injury. As well as stretching the muscles either side of the spine, twists help to maintain mobility and suppleness in the spine as we age.

It's possible in some twists to acheive a deeper rotation when the hands (or the wrist and hand) become bound to one another 'in a bind'. In Sanskrit language 'baddha' is used to prefix 'bound' asana names. In addition to a revolved asana, binds can be done without twisting, just by interlinking hands and fingers, and in some options a hand and a foot - either over head, in front of or behind the body. Just like twists, binds are fun, challenging and constrict the body which adds yet another deeper layer to our practice. Binds do require a greater amount of effort than a twist demands, however with that effort comes the opportunity to become more sensitive to some of the more subtle aspects of both our asana and pranayama practice.

From the outset, Yoga teaches us to listen to the body's needs rather than the minds desires, so it takes some time to go deeper into twists and bound asanas; not only is there a much greater physical demand on the shoulders being open enough to wrap around the body, but there's also a willingness to want to move forward in our physical asana practice. The use of props such as a strap (I LOVE props) is a great way to find ease and comfort while receiving all the benefits of the bind. Being open and willing to use props means that we are willing to be truthful about our own bodies and at the same time practice ahimsa (or non-harming) while cultivativating some much needed patience.

When we are able to pause and find this connection, so too will we also find an inner space in which we can sit in stillness - turning towards our own true self.

As always, there are parallels between our own lives and life on the mat; both twists and binds represent the delicate balance of being contained, yet open and focused enough to maintain a deep connection. These are the same qualities that are required of many of of our own personal responsibilities or relationships; is a deep level of commitment and understanding, the ability to stay focused and a willingness to be somewhat restricted or contained, in order to fully appreciate the savoury sensation of freedom that comes as we slowly surrender ourselves to the process. When we begin to let go, to surrender, this is often the turning point, both in our practice AND in our lives.

How many times in your life have you desired to have the courage and the strength of heart to accomplish what seemed to be an impossible task? Or there may be times when we fail to remember, or perhaps connect with, our own power and as a result we continue to cycle through patterns of self defeat.

That is the plight of Hanuman, the mythical monkey who is half god, half human. His story is one of courage, faith and complete devotion. This posture will be our PEAK POSE for the entire month of February, an opportunity to embody all the qualities of Hanuman himself.

As a devoted friend to King Rama, Hanuman is asked to perform a task that it seems, is beyond his capability; to leap from India to (Sri) Lanka to comfort Sita, Rama's beloved wife and Queen. Because of the depth of love and devotion Hanuman has for Rama, he knows he must some how accomplish this task. Although Hanuman already has the strength he needs to be successful, he's not able to see that for himself.

When presented with something that seems too hard, we often shrink at the thought of having to do the impossible, and just like Hanuman we aren't able to see our own divinity and instead only see the enourmity of the what needs to be done.

And so Hanuman sits, in virasana - pose of the hero - to seek for himself the confidence and courage needed to take the giant leap across the ocean to Lanka.

When we find the faith to move forward, incredible things happen, we discover within our selves a love that allows us to overcome obstacles, however great or small.

Hanuman's courage, his depth of devotion and his faith propel him forward - his back leg launches him into the sky while his front leg reaches towards the shores of Lanka, where he confidently lands and seeks out Sita to let her know that Rama is on his way.

It is this love that is the lesson of Hanuman; true power comes from devotion. The pose itself expresses all that is possible when we extend ourselves beyond our perceived limitations and open up to a force bigger than ourselves.

Now that doesn't mean you'll be in full splits by the end of the month, like everything in life - it takes time, patience and practice, practice, practice. At first most of us will we require support so that we can find a sense of steadiness and ease.

Don't be in a rush - it's a challenging pose, some days you'll be more open than others. And practicing the same sequence over time will allow you to observe the mental and physical fluctuations that take place. As we flow through our sequence, we gradually open through the hips, psoas, shoulders and spine to find space to move into our own version of Hanuman.

Practicing HANUMANASA is also a great opportunity to call on the following yamas or 'rules' of yoga: ahimsa: non-harming, satya: truthfulness and asteya: non-stealing. Be honest with your self - how open are your hips? Don't 'steal' YOUR grace and steadiness for the pain of getting into the full pose just because you 'think' it looks good. Instead, keep your heart open and like Hanuman move from a place of love and devotion to oneself and use that to find your own unique expression. Be honest about what you can and cannot do.

Without being attached to outcome, Hanuman becomes a HERO as a result of his humility, devotion and selfless service. Each of us has our own Hanuman equivalent, and only when we embody our greatest strengths in the service of our highest abilities we are able to take giant leaps. Leaps of faith, leaps of love and leaps into the great unknown.

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Most of us know the perimeter of our own bodies - arm, legs, hands, feet, body & head - however we have very little awareness of what lies beneath the surface, and how these layers below affect our physical and emotional response to our environment.

Beneath the skin is our second largest sensory organ - a web of soft connective tissue called fascia. These layers of connective tissue contain thousands of sensory neurons, where much of what we physically feel is relayed when these nerve endings are functioning well.

'Rolling' is a form of therapy which helps to keep our soft tissues lubricated so that they function more freely; improving coordination, movement and balance to provide physical and mental rejuvenation. Foam rollers have typically been associated with rolling as they apply pressure to large areas of the body to provide stretch, as well as providing relief to the spine.

Foam rollers and big and bulky and because of this aren't really able to penetrate specific trigger points or get into tricky areas like bones and joints with ease.

This is where BALLS come in handy...their smaller size and squishiness allow the bones to sink into the rubber surface to provide relief through compression, and specific movement techniques. The balls provide on demand pain relief through touch and motion which is far faster acting than any form of medicine. In essence, self massage is very similar to a deep tissue massage, except that YOU are in control and can choose the pressure that suits you.

In yoga we use the balls in conjunction with pranayama - deep abdominal and thoracic breathing to stimulate the body's relaxation response to help target the areas of the body the balls are targeting. In addition to breathing, we use gentle restorative yoga asanas to explore our body's physical and mental state before and after each rolling sequence so that we can observe any change and subsequent improvement of our self-massage techniques.

Everyone can benefit from the innumerable ways these little balls provide relief, so that you can start to use them at home on your own. Not only will they improve performance and mobility BEFORE exercise, they can improve recovery time when AFTER excercise. And the balls don't always have to be a literal pain in the arse, they can also be used to relax, providing relief from emotional trauma by coaxing both mind and body into a sanctuary of stillness.

Best of all...these are the kind of balls you can take anywhere, they're lightweight and portable so that they're always accessible and using them regularly can enhance your yoga practice or improve athletic performance or just help you to move more freely.

Our ROLL + RESTORE class is held bi-monthly at our Duncraig yoga studio in Perth to introduce you to a variety of ways in which you can use these balls to help yourself.

Comfort zones: we all have them.

As yogis there are poses that we tend to steer clear of because well, we know just how hard they are, so rather than having to do the hard work, we usually just take the easy road and stay within the confines of our comfort zone. The same is true for yoga teachers: each of us have our own little 'niches' that we have carved out where we are comfortable preparing & delivering to a set group of students. I can honestly say that I don't tend to venture outside of these lines too often, of course there were times in the past where there were uncomfortable situations and when I look back at these I realise that is in those situations where I have grown the most, as a person, as a human being and also as a teacher. Having such an awesome group of teachers at the studio means that when ever these 'confronting' classes have presented themselves I can offer them to the teachers who are comfortable with these classes. This week in particular our awesome kids teacher had a last minute schedule class. And I freaked out - literally!

After several minutes of panic and some deep breaths, I came to the realisation that I NEED TO TEACH THESE CLASSES! They are the ones I would do my damdest to avoid teaching because they challenge me the most - having to be in the head space of multiple single digit aged children at the one time as well as having to think on my feet and embrace my inner child (which is hidden pretty deep).

So today is the THE day, I am going to teach not ONE but TWO kids yoga classes...in a ROW! I've had the last 48 hours to prepare myself so I'm just about to take the plunge. I'm probably as nervous as I am excited, as a parent myself the one thing I love about kids is that they live moment to moment; and those moments are all or nothing! So often as parents, friends and teachers we tell others to face their fears, so it's good to check in with ourselves every now and then and take some of our own advice...step outside these brick walls and find a big wide open space in which to play & explore.

Once again, yoga reminds me that it is a metaphor for our lives and that we are in control of our own individual journey.

Namaste

I once taught a community class at Lululemon and afterwards a student approached me to ask why I never taught inversions in the class. First of all, many of the people who come to the 'complimentary' class are absolute beginners, secondly there are 60 people in the room and with just ONE instructor so there is no way to ensure that everyone is practicing SAFE inversions. Lastly, there are no WALLS - walls are an essential part of the learning process if you ask me.

Learning, teaching and practicing how to get upside down takes time and patience. Like all other postures, it's really a process, one that should always be guided correctly and taken step by step. The ability to get your feet off the ground is a marriage of upper body and core strength as well as lot's of patience and of course PRACTICE!

I can honestly say for myself that the main obstacle that has always held me back from inversions is FEAR - raw, crap your pants, oh my god FEAR! Instead of seeing the best case scenario of being upside down and all the joy and playfulness that accompanies that we look at the negative: thoughts of crash landing and the hurt that might bring to our ego! Part of learning how to get upside down correctly also involves learning how to FALL correctly - who knew!? There is that moment of panic when you first 'stick it' and once that initial nano second of euphoria wears off...panic sets in and we wonder 'WHAT NOW?'

So knowing where to go and what to do and HOW to do it set you up for the best possible success of seeing the world in a whole other way and embracing that giddy 6 year old that is still running around somewhere inside of you...

Come and see for your self the possibility of flipping out and changing your perspective...the world looks even better upside down!