OM Yoga (February 2020)

INSIDE: INVERSION PREP - 7 POSES TO GET READY FOR LIFT OFF















FEBRUARY 2020 - £3.99




he
sacral

chakra


enhance your Clavicle Up!
creativity
One simple tip for
perfect posture



SPECIAL REPORT

YOGA FOR

THE SENSES

sensual healing



4 Yoga

A meditation Career


for Hacks
embracing FROM 4



AMAZING
CHANGE TEACHERS















• OM Meets – Frances McKee
• Give a little love – Valentine’s treats
• Yoga & technology – The Halo effect
• SAS mindset – Meditation & mindfulness



OM Magazine
Issue 105, February 2020 Welcome
Published by: Prime Impact, Park House,
The Business Centre
Earls Colne Business Park
Earls Colne, Colchester Welcome to the February issue of Britain’s
Essex. CO6 2NS best-selling yoga monthly, OM Yoga &
Tel: 44 (0) 1787 224040
[email protected] Lifestyle magazine.
ommagazine.com We’ve got everything you need inside to
keep your practice fresh and fabulous this
Chief Editor: Martin D. Clark month, no matter what level you’re at.
[email protected] And for all you beginners out there, we
hope that we can inspire you as you start out
Designer: Cat Morton
on your amazing yoga journey.
Art Director: Emily Saunders Inside, you’ll find lots of practical yoga tips,
meditations, healthy recipes and simple life hacks to help you live
Advertising Manager: Sara Stant 44 (0) 1787 220646
[email protected] your best life. It’s all about keeping it real and getting the most out of
every day: staying active, living mindfully, prioritising self-love and
Marketing Jane Lambert kindness along the way.
Remember, 2020 is a leap year, so this month we have a whole extra
Photography & Videography: Alana Martin
day (29th February) to do whatever we want. It falls on a Saturday too
Food Creative Team: Shaun Warner (hurrah!), so let’s make the most of it!
Your yoga teacher would tell you to live with purpose and hit the
Subscriptions & Back Issues: Hannah Allen 44 (0) 1787 224040
[email protected] mat each and every day. That’s what we aim to do in a perfect world
but sometimes we forget or get distracted, so let’s use the 29th to get
Publishing Director: Keith Coomber our lives pointing in the right direction once more.
Think of what you could do with a whole, free, extra day: book up
Managing Director: Julie Saunders
a yoga class (especially if it’s your first one!), scribble your hopes and
Licensing: Bruce Sawford 44 (0) 1280 860185 dreams into a journal, take a long hike through the countryside, or eat
[email protected] only fresh, wholesome food that’s doing good things to your body on
the inside.
Accounts: Yolande Arnold
Be kind to yourself and be kind to others. There’s so much you can
fit into 24 hours. Let’s do it everybody!
The Publisher accepts no responsibility in respect of advertisements appearing in the magazine and
the opinions expressed in editorial material or otherwise do not neccessarily represent the views of the Have a brilliant month and hope to see you on the mat real soon.
Publisher. The Publisher cannot accept liability for any loss arising from the later appearance or non publica-
tion of any advertisement. Information about products and services featured within the editorial content
does not imply an endorsement by OM Magazine. OM Magazine is not intended to replace the professional
medical care, advice, diagnosis or treatment of a doctor, qualified therapist, nutritionist or dietician. Always
consult your doctor before undertaking any exercise programme.
Every efort is made to ensure that all advertising is derived from reputable sources. OM Magazine cannot,
however, accept responsibility for transactions between readers and advertisers.
facebook.com/ommagazine
Instagram.com/
omyogamagazine


COVER: Model, Desi Barlett
Wardrobe: Manduka
Photgraphed by Natiya Guin

3

OM in 30 seconds Contributors

Great posture helps us breathe Andy Vantrease
deeply and efficiently, which can Andy is a writer, traveler and storyteller. A self-proclaimed
extend our life span. Having our ‘student of life,’ she considers each experience and
bones and joints in proper relationship a worthwhile teacher and finds joy in
alignment allows the breath supporting others on the never-ending journey of self-
to travel effortlessly and fill our discovery. In the past decade, her work has taken her
entire diaphragm, which draws around the globe, from remote villages in the Himalayas
us into a deeper state to energy vortexes in the American Southwest, emerging
of relaxation. with stories that marry art with adventure and aim to
Clavicle Up!, Page 46 explore the intersection between human behaviour,
culture and the complex landscape of our inner worlds.
Yoga makes you feel good! Find her at: andyvantrease.com
One reason is because
it gets you back in touch
with your delicious senses, David Holzer
those innate human David is a dedicated yogi and professional writer who is
abilities to experience the the author and ghost writer of more than 20 books on
world in all its glory, beauty a wide variety of subjects and two novels. He has been
and colour. practicing yoga for over 10 years, drawing elements
Yoga & The Senses, Page 58 from the styles he most appreciates. David is especially
interested in the connection between yoga and creativity,
“Ask yourself: do you want to be a particularly writing. He developed and tutored probably
good teacher or a popular one? I the first ever online yoga and writing course. His online
do believe you can achieve both, writers’ course at dailyom.com is called The Secret
but I want to make sure I am a good Writing Mantra. Find out more at: yogawriters.org
and happy teacher.” Kathryn Budig
shares her yoga teaching wisdom.
4 Yoga Career Hacks, Page 98
Claudia Brown
Claudia is a yoga teacher based in Stafford but is a
proud Cumbrian. She has worked extensively with West
Bromwich Albion Football Club first team and has a Yoga
Don’t miss... for Athletes and Sport accreditation with leading Sports
Yoga teacher Sarah Ramsden. She has also trained with
Anne Marie Newland at Sun Power Yoga, is a Total Yoga
Nidra Teacher after studying with Uma Dinsmore-Tuli, has
studied Yin Yoga with Norman Blair and has spent time at
Oxford University studying mindfulness. Claudia writes
Subscription our regular My Yoga Biz column (yogabyclaudia.com).



and receive a FREE Oteas bundle
Regular contributors:
Claudia Brown, Paula Hines, Meg Jackson, Victoria Jackson,
WORTH Jenny Baker, Kirstie Bird, Jill Lawson, Kiki Morriss, Julia White
£10


Words of wisdom




“When we love, we always strive to become
better than we are. When we strive to become

better than we are, everything around us
becomes better too.”
See page 28
Paulo Coelho



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5

February 2020


Contents











OM Regulars Cover 42 Yoga & Technology: The Halo Effect
Story
3 Editor’s Letter Cover 46 Clavicle Up: Simple Posture Tip
Story
4 Contributors 48 Accessible Ashtanga: Yoga In The Sun

8 My Secret Place
10 Letters OM FM

12 Yoga Changed My Life Cover 52 SAS Mindset: Meditation & Mindfulness
Story
14 Blanket herapy 56 Man On he Mat: Eight Angle Pose

15 Mantra Of he Month
Cover SPECIAL Yoga & he Senses
Story
16 Yoga With Strings Attached
60 he Art Of Tantric Massage
17 Yoga & Aromatherapy:
62 Temple Of Incense
Rose Geranium Oil
18 Amazing Spaces 64 Aroma herapy
66 Herbal Hugs
20 OM Loves: Beautiful Things
For Beautiful People 68 Love At First Spike

22 Fashion: Yoga Will Save The World
26 Planet Yoga OM Mind
Cover
103 OM Books: Good Reads Story 72 Meditation Now: The Butterfly Effect
104 Yoga Is For Every Body: 74 OM Yoga Show: Manchester Preview
Your Photos. Your Community

114 OM Lite: Hair Dilemmas
OM Spirit
Story 76 Enhance Creativity hrough
Cover
OM Body he Sacral Chakra
30 Yoga At Home: Inversion Prep
78 Feel he Wonder: Look Within
Cover
Story 34 OM Meets: Frances McKee

38 360º Yoga: Hero Pose OM Living
40 he Body Positivity Blog
80 Eat Drink Yoga: Healthy Eating Goodies

6

114


Cover
Story 82 Give A Little Love: Valentine’s Treats
86 Nutrition Zone: Healthy People, Healthy Planet


OM Family

88 Sleeping Beauties: Good Sleep Guide
90 he Peaceful Parent: Finding Zen



OM Actions

92 Ashram Reunion: Friends Reunited
82 OM Teacher Zone




97 My Yoga Biz: Tips From The Experts
Cover
Story 98 4 Yoga Career Hacks: From The Fab Four
101 Sensory Integration

102 Teachers’ Tales: Sharing The Wisdom


OM Travel

106 Travel News: Inspiring Ideas For Yoga Explorers

108 Escape To he Algarve: Wellness Retreat Options


YOGA & THE SENSES SPECIAL




58






30






98


















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My secret place





Yogi: Jasmine Sara

Photographer: Tui Anandi

Location: Urubamba, Sacred Valley, Peru



Jasmine Sara is a yoga teacher and writer travelling the world,
working on wellness retreats, organic farms and online projects. This
spot in the mountains in Peru is a special place for her to practice
yoga. “I feel like the mountains called me here to The Sacred Valley,”
she tells OM. “Their presence is protective. With the altitude it’s
not an easy place to adapt to — hiking is harder than usual and
everything feels different — so this mountain represents resilience to
me, the ability to adapt whilst being held in a safe container provided
by nature.” The Sacred Valley is also an incredibly healing place, she
adds. “It has played a very special role in my own wellness journey.
I come to this mountain to breathe, to remind myself how strong I am
and to appreciate the beauty of where I am in the world.”




















































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INSIDE: HARD HABITS - BREAKING FREE FROM ADDICTIONS
INSIDE: INVERSION PREP - 7 POSES TO GET READY FOR LIFT OFF
JANUARY 2020 - £4.99
N@maste enhance your C Clavicle Up! p ! beginners SANITARY WEAR
Yoga
FEBRUARY 2020 - £4.99
for
he
sacral
our guide to
starting out
chakra
a
v
l
i
c

U
l
e
PLANET-
creativity
One simple tip for
Do the twist
FRIENDLY
perfect posture
PERIODS
SPECIAL REPORT
YOGA FOR
THE SENSES standing twist sequence SPECIAL REPORT
sensual healing Yoga
4 Yoga Nidra 9

Career
Love OM magazine and want to tell A meditation Hacks the art of relaxation trends for 2020
health food
for
embracing
FROM 4
TEACHERS
CHANGE AMAZING Also in this issue...
the world? Here’s your chance • OM Meets – Sarah Highfield
• Ibiza retreats – a detox for life
• Yoga’s outliers – Men & yoga
• Complete vegan – Healthy recipes
• OM Meets – Frances Mckee
• Give a little love – Valentine’s treats
• Yoga & technology – The Halo effect
• SAS mindset – Meditation & mindfulness
Year to remember Yogi bears
It’s been fun planning my year out with I am a therapeutic play practitioner at a primary school in Scotland
the OM 2020 calendar, which came with (near Glasgow). I read your magazine each month and love it. I run an
my January issue. A whole year of yoga inspiration after-school club in mindfulness, yoga and reflexology. Your magazine has helped
— thank you OM! Now I just need to book a lovely me greatly and I particularly loved the yoga for children feature in September’s
summer holiday yoga retreat and write it in very large issue and then the teacher zone ‘Get Sketching’ article in November and then the
letters so I can start counting the days! article on the yoga bear in December’s issue. This inspired me to have a Kevin the
Jemma, by email Koala bear who is a kindness bear and on his yoga headband and t-shirt he gives
the children mindful messages like ‘Be Kind’ which really engages the children. So
Editor’s note: OM will be publishing a special report again thank you as your magazine helps me enrich my club for the children. I feel
on yoga travel in April showcasing dozens of the best there should be more clubs like this in primary schools as we really should help
retreats from all over the world. Be sure you include it children’s health and wellbeing as early as possible.
in your research! Madeline, by email
Yoga
Keep in touch Nidra
Great to see the
feature on Yoga Nidra in
OM Letters, Prime Impact Events & Media, your January issue. Despite
Park House, The Business Centre, Earls the huge rise in popularity
Colne Business Park, Colchester CO6 2NS
in all things yoga in recent
[email protected] years, I still believe that
many people remain largely
unaware of Yoga Nidra
facebook.com/ommagazine and its incredible power.
Taking just 20 minutes for
a Yoga Nidra each day can
twitter.com/OMYogaMagazine
have such a transformative
effect on your life and
overall health.
instagram.com/omyogamagazine
It definitely works for me!
Mo, by email

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C C C C C C C C
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T r a i n i n g S u c c e s s f u l H e a l t h C o a c h e s
Health Coach
Do Something Life-Changing



 Improve Your Health

 Change Career

 Help others







01342 410 505 thehealthcoach.com



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YOGA








changed my life








NAME: Meghan Hutcheon (Yoga Megs)
AGE: 28
Yoga gave Meghan Hutcheon a new
OCCUPATION: Yoga Teacher
direction in life ater traumatic family times YOGA YEARS: 3+


Why did you start yoga teacher training and I feel that it has enabled me to apply my studies
When I found out I was pregnant three years ago with my first baby and my practice to my real life. The reason I decided to start my
girl, Mila, I wanted to find a workout that was gentler than I was used training is to hopefully share what I have experienced and learnt
to. My previous pregnancy ended in a miscarriage, so I was a little through yoga to allow other people to find peace when faced with
anxious about that. I went along to a pregnancy yoga class, so I could life’s challenges. After all, pain is inevitable, but suffering is optional.
keep healthy for my baby, and to meet other mums-to-be in my area.
Asanas got me on the mat in the beginning, but I quickly discovered Favourite yoga haunts
how much clearer my mind was after practicing pranayama and I am fortunate enough to grow up and live on the coast, so I love to
meditation. I’ve never looked back since. practice with a view of the beach. Every time I hear waves or water
it makes me feel calm and positively nostalgic, so this is definitely
How has yoga changed your life the sound I choose to meditate to the most. Every time I walk along
This year I lost my brother at the age of 22, after an 18-month ordeal the beach I have to stop on a bench for a moment of calm. Feeling
with sarcoma cancer, and I am so grateful I discovered yoga when the sunshine on my face is a bonus but living up in the north-east of
I did. I honestly feel like it came in to my life when it did for a reason. Scotland, this is a rare occasion so it makes me appreciate it even more!
Alex was diagnosed
around the time I fell Best yoga moment
pregnant with my second I completed my kids, teens and pre/postnatal yoga teacher training
daughter — and the time this year and will finish my 200hr course in January 2020, so I’m
when yoga really started to grateful to have had the time to do this while my babies are so little,
become a huge part of my and I get to share this lifestyle with them from the start. I got such a
daily life. I feel my practice buzz teaching my first class to a group of lovely teens this summer.
allowed me to support It made me realise I have found my calling and hearing them tell me
my family with a clear how it has helped with struggles, such as confidence and anxiety, only
head and to be present lights my fire for sharing yoga more and more.
in life and make beautiful
memories with my girls Anything else
and their uncle before he Coming from a marketing background, I spent my working days
passed away. One of his before having my girls sitting in an office watching the clock. I knew
proudest moments was after having my girls, I wanted to give them the best version of me
when my daughter, Gia and fill my house with positive energy, so I made the decision then
Alex, was born and we told that I wouldn’t ever wish my life away again. Yoga has changed my
him she was named after life in more ways than I ever thought possible after going along to the
the bravest man in her life. pregnancy class three years ago. I have experienced the toughest and
He died the month before most magical times in those short years, but yoga has been my anchor
I began my 200hr yoga and light throughout.




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BREATHE BETTER

om beginnings


Blanket therapy





Soothing, weighted snuggle blankets might just be the answer to the long,
cold British winter, as well as the everyday stresses of life










































ogis love a warm, cosy blanket to snuggle into after pressure’ stimulation — this improves mood and relaxation by
class; it’s an amazing feeling, like receiving a hug from naturally promoting the release of endorphins (the body’s happy
an old friend. hormones) while also decreasing stress and anxiety.
Weighted blankets — the ultimate comfort blanket Inside, there’s a whole lot of science going on as well. The
Y — have been around for a while, loved by their owners blanket’s micro-pocket weight distribution includes 10cm x 10cm
for a host of good reasons: they are said to encourage better sleep square pockets to contain glass microbeads (the things that
and soothe away your stress, among other benefits. actually weight the blanket!).
For decades, they have also been well regarded in the medical As the square pockets are smaller, they keep the weight evenly
community as a natural solution for dealing with stress, anxiety distributed throughout the blanket. That means you’ll always get a
and other mental health conditions. Historically, occupational nice, warm hug when you need it the most.
therapists prescribed them to children living with autism as a way And guess what: they’re cheaper than actual therapy!
to help them fall asleep at night.
For adults, there are also plenty of reasons why using a weighted Yoga & the Senses: Be sure to check out our special report inside this
comfort blanket might be a good thing too, and not just in the issue to find other ways to nurture your senses, starting on page 58.
deep, dark winter.
One weighted blanket pioneer is Therapy, an Australian firm
that sells to the UK market and around the world. Its weighted THERAPY BLANKETS
blanket is designed to Therapy’s weighted blankets are antimicrobial and
help people suffering from hypoallergenic, and come in two colours and a range of
stress, anxiety, depression, different weights. Includes an inner weighted blanket and a
ADHD, PTSD and sensory separate blanket cover made from 100% micro plush on one
processing disorders. side (snuggly for winter), and bamboo lyocell fabric on the
Engineered to be other side (great for summer, as it’s cooling and breathable).
approximately 10% £169 (5kg); £179 (7kg); £189 (9kg)
of your body weight, therapyblanket.com.au
it uses ‘deep touch


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Mantra of the month
































ometimes in our hectic, busy lives we lose sight of our
own self-worth and turn to self-criticism and doubt.
Whatever path you are on, keep going and know that
you are enough. Don’t let others make you doubt
S yourself: remind yourself that you have what it takes
and that you are beautiful inside and out. Meditate on this
mantra whenever you need a self-love boost.

Try this pose...
Tree Pose
(Vrksasana)
This pose is perfect to
accompany your mantra.
Grounded and strong.
Standing firm and
strong in Mountain pose
(Tadasana) root down
and find your centre point
of gravity and inner line
energy. Palms together
at heart centre in Anjali
mudra. Shift your weight
onto your right foot.
Keeping a long spine,
and grounding down
into your right foot, place the sole of the left foot on the inside of
your right leg either below or above your knee. Lengthen your
tailbone toward the floor to stand tall and bring your Drishti or
gaze to a point that’s not moving out in front of you. Keep it soft
and stay with your breath. Square both hips to the front of the
room, keeping your left knee moving out to the left in an effort
to maintain your midline. Zip your belly in and your lower ribs
together. Lift the chest and bring the shoulder blades down. Stand
tall and strong! Take 5-10 deep breaths, finding length on each
inhale and rooting down with each exhale.
Exhale and release the left leg back to Tadasana. Repeat on the
other side.
Kirstie Bird is a London-based yoga teacher and modern
calligrapher (inkandflow.com)

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Yoga with




strings




attached





New live string quartet
and yoga experience in
London’s only surviving
Elizabethan church














oga lovers will already be well versed in the ancient DATES FOR THE DIARY
practice’s wellness benefits; less well known,
however, are the health pluses that live classical Catch the ‘Yoga Ab Alto — Yoga with Strings Attached’ experience
music can bring to it. A recent study has shown for yourself this month at The Old Church. Check online for
Y that listening to classical music can help alleviate more dates:
symptoms of everything from anxiety and high blood pressure
to insomnia. Sunday February 23, 2020
With this in mind, Ann Pidcock, a London-based yoga instructor
and Estilo String Quartet have collaborated to bring ‘Yoga Ab Alto Tickets available via: yogaabalto.com
— Yoga with Strings Attached’, a new wellness experience to the
magical and historical venue of The Old Church in London’s Stoke
Newington, the city’s only surviving Elizabethan church. The name
Ab Alto ‘From Above’ is taken from the motto above the door to
the church.
The experience incorporates yoga teaching with a live set from
Estilo String Quartet playing chamber-pop tracks to relax, inspire
and stimulate the senses and complement the class. The first event
took place last year with more planned for 2020.
“This experience is open to yoga lovers of all abilities and
experience,” Robert Simmons, a partner with the Estilo String
Quartet tells OM. The quartet are based in East London and have
released two albums.
“After the main 90-minute yoga event draws to a close with
a long Savasana, all are welcome to stay a while relaxing and
chatting with a warming hot chocolate in the atmospheric church,”
adds Simmons.

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Yoga & Aromatherapy




Rose Geranium (Pelargonium
Graveolens. Var Roseum)























ebruary comes from the Latin ‘februum’, or to purify; it used to be a month
for cleansing and purifying the mind, soul and heart. The perfect oil to help
us do this is rose geranium (pelargonium graveolens. var roseum). Made
from the leaves and stem of the rose geranium plant, this lovely oil is far
F superior to regular geranium oil because of its sweet floral and rosy aroma
that help to promote feelings of ease and grace.
It’s a good essential oil to help balance emotions. Place a couple of drops on a tissue
and inhale deeply, and the rose geranium will work at helping to pick you up when your
energy is low whilst calming and strengthening your life force and vital energy.
It also makes a lovely massage oil as it helps detoxify and reduce any inflammation.
Place a couple of drops in some jojoba oil and massage well into the skin and allow the
essential oil to help with the healing. Using it as a massage treatment will also allow
you to open up to the beautiful aromas and feelings of relaxation and pleasure that
rose geranium helps encourage. You can also add a couple of drops to some rosehip oil
for a rich skin facial oil that will help balance the hormones whilst also boosting and
rejuvenating the skin.
Try using some rose geranium oil this month to help purify mind, body
and soul and raise your vibration.
Generally, a safe and non-toxic oil.

Julia White is a yoga teacher and
aromatherapist (jwhitelondon.com)

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Amazing spaces





Mayura Yoga
196 Eastern Esplanade
Thorpe Bay
Southend on Sea
SS1 3AA

mayurayoga.co.uk

It is hard not to feel welcome and relaxed as you walk into
award-winning Mayura Yoga Centre’s ambiently-lit reception
area. Situated on the coast in Southend-on-Sea, overlooking the
Thames estuary, it is a struggle to imagine a more idyllic location
for a relaxing yoga experience. As the doors close behind you, the
underfloor heating swiftly combats the cool British sea breeze.
Help yourself to a tea, coffee or coconut water before heading
into the state-of-the-art yoga studio with neutral colours and
hardwood floors, the perfect backdrop for relaxation. But the pièce has to date successfully trained nearly 100 teachers - an established
de résistance is, undoubtedly, the panoramic view of the ocean. At training centre registered with Yoga Alliance that’s been running
Mayura Yoga Centre, the main focus is on ensuring wellness for the for 12 years. The course is quite unique, leading trainee teachers
mind, body and soul. It does this by providing not just yoga, Pilates through the journey of the Eight Limbs of Yoga to include a full
and Tai Chi classes but also a list of holistic therapies and mindful spectrum of yoga experiences. It is a very personal journey for each
practices to offer to visitors of all ages and abilities. As well as a full student and the groups are guided and supported continuously
and varied class timetable it offers regular workshops at weekends, throughout by a highly-trained team. Just one hour from London
some of which qualify as CPD training days for teachers and other and you could be walking along the beach outside Mayura enjoying
professionals. It is especially proud of its Training Academy which space and fresh air before stepping into the tranquil studio.

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loves









Beautiful things for beautiful people






















Spritz Wellness Yoga Mat Spray
Wipe the sweat away with this yoga mat spray from Spritz
Wellness. Designed to clean and restore both mats and props,
it’s formulated with the antiseptic and antiviral properties of tea
tree and lavender. Incorporate aromatherapy into your practice.
£12 (50ml) / £12 (100ml)
spritzwellness.com
The Eye Of Horus Necklace
Considered one of the most powerful amulets in
ancient Egypt, representing the third eye, the entrance
to the dimension of higher consciousness and psychic
abilities.This protective symbol is known to ward off Ubiety Lip Balm
negative energies. This delicate necklace features Red Mandarin & Lavender
smoky quartz with 22 carat gold-plated brass. Moisturising Lip Balm from
£15 Ubiety. Unique daikon oil-
kleem.co.uk rich formulation combines
sweet mandarin, lavender
and samphire, to make for a
moreishly moisturising lip
balm. 100% natural derived
andvegan-friendly.
£7
findubeity.com









Winter Defence Kit
See off the rest of the winter with this ‘all in one’ kit to
boost your immune system, fight symptoms of colds,
flu and coughs and keep you in optimal health through
the dark, cold months. Includes: 50g immunity herbal
tea; 100ml cold & flu tincture; 100ml cough tincture;
and 30g herbal chest rub.
£43.50 + p&p
luciebradley.co.uk


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Raised Spirit organic
CBD Massage Oil
Hemp company Raised Spirit have recently added
a second product to their organic and vegan-
friendly beauty range. This luxurious CBD Massage
Oil uses only 100% organic ingredients and is
lovingly hand blended in Oxfordshire, beautifully
scented with lavender and patchouli. Designed to
soothe your body, relax your mind and nourish your
skin, it’s time to get more hands-on and deepen
your chill! 100ml
£44.99
Period Care,
raisedspirit.com
Reinvented




Good for you.
Good for the planet.






















Iggy Box Artisanal Candles
Candles are a great mood enhancer for your yoga practice. Iggy Box partners with
a different UK-based artisan candle maker each month (the team tests each candle
and brand before they make the final cut). They only work with brands and candle
makers who use natural ingredients and with eco-friendly credentials. They offer
two subscription package sizes starting from £12.95 per month, and also offer a
gifting service where you can gift a subscription of either three, six or 12 months
with a one-off payment.
From £12.95 per month
iggybox.co.uk



Organic Hand Made
Eye Pillows
Not all eye pillows are made
equally. These ones from
Yoga Studio are handmade in
the UK, using organic French
lavender and linseed. The
beautiful scent and weight of
the pillows gives a soothing
and calming feeling during your
post-class relaxation.
£6.95
yogastudio.co.uk
www.nuflo.uk

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Yoga will save the world




Introducing GNGR Bees: yoga activewear
made of plastic and upcycled materials
to empower real women to save the
world…and look great on the mat











Louisa Sports Bra, £48
gngrbees.com





Sally Sports Bra, £42.50
gngrbees.com









Louisa Leggings, £75
gngrbees.com















Sally Leggings, £68
gngrbees.com









Photographer Vickie Licková Yogis: Amanda Wass & Jenna Samji












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Val Sports Bra, £45
gngrbees.com













Emilia Sports Bra, £45
gngrbees.com
























Louisa Leggings, £75
gngrbees.com














Louisa Sports Bra, £48
gngrbees.com














Photographer Vickie Licková Yogis: Amanda Wass & Jenna Samji












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into the Tao Calligraphy, which then radiates a field of the
love, forgiveness, harmony, flourishing and more.

In this field, people can more easily release




receive benefits and blessings from the Tao Calligraphy Field.







Louisa Sports Bra, £48
gngrbees.com

Experience the power of the Tao Calligraphy Field yourself. Be
with Master Sha. Receive gifts of Tao Calligraphy Light Ball










Val Leggings, £65.50
gngrbees.com
fits of the new, breakthrough healing art of Tao





author, and founder of the Tao Calligraphy Field, this March,


Master Sha will feature the Tao Calligraphy Field and a blend




Sally Sports Bra, £42.50 With love, care and compassion, we offer resources, events,
gngrbees.com
growth, financial success and more to help you overcome








Louisa Sports Bra, £48
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Louisa Leggings, £75
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Photographer Vickie Licková Yogis: Amanda Wass & Jenna Samji Sally Leggings, £68

gngrbees.com









24

trained and guided in a sacred way to connect with Tao
Oneness,” he says. When Master Sha writes Tao Calligraphy,
the Source pours its essence (message, energy and matter)
into the Tao Calligraphy, which then radiates a field of the
pure, positive qualities of Tao Source, such as unconditional
love, forgiveness, harmony, flourishing and more.

In this field, people can more easily release what blocks
them from greater health, happiness and success and reach
new heights spiritually, physically, mentally and emotionally.
Anyone can learn the simple techniques and practices to
Field.

“After tracing the Tao Calligraphy, I feel that everything is going
to come to me in the right way at the perfect time.” —Dave
Meltzer, CEO of Sports 1 Marketing

“It’s truly remarkable how much I seem to have changed on a
fundamental level.” —R.K. on healing depression and anxiety
Events in March
Experience the power of the Tao Calligraphy Field yourself. Be
with Master Sha. Receive gifts of Tao Calligraphy Light Ball
transmissions for your healing on March 6 – 9 and in the
Healing session March 7.
Experience Transformation in the Enjoy the Tao Calligraphy Field and More at
Tao Calligraphy Field the London Centre



with Master Sha

T housands around the world are enjoying the bene-
fits of the new, breakthrough healing art of Tao
Calligraphy. Those seeking cutting-edge tools for
healing and transformation can meet and learn
from its creator, Dr. and Master Zhi Gang Sha – world
renowned spiritual healer, Tao grandmaster, bestselling

in London.
Master Sha will feature the Tao Calligraphy Field and a blend
of ancient and new wisdom and practices that anyone can
easily apply to help themselves feel better and create Visit the Master Sha Tao Centre and attend free sessions on
positive life changes. Wednesday evenings, from 7:00pm to 8:45pm.
With love, care and compassion, we offer resources, events,
It’s New. It’s Unique. It’s Powerful. guidance and services focused on health, wellness, spiritual

Master Sha’s Tao Calligraphy is rooted in a rare and beautiful challenges and enjoy a happy, productive life.
form of Oneness writing that is empowered by Master Sha’s
profound connection with Tao (the Source and Creator). “I was Visit: MasterShaTaoCentre.co.uk.





MASTER SHA TAO CALLIGRAPHY FIELD EVENTS IN MARCH


MARCH 6–9 MARCH 7
HEALING DAYS WITH MASTER SHA MASTER SHA TAO CALLIGRAPHY FIELD SESSIONS
1–3 pm & 4–8 pm Demonstration: 4:30–6:30 pm • Healing: 7–8 pm
Friends House, London & via Webcast London & via Webcast
Full Event List: DrSha.com/london2020


Master Sha Tao Centre

14 Turnham Green Terrace Mews, Chiswick, W4 1QU • 02038905774 • MasterShaTaoCentre.co.uk

om beginnings



Planet yoga






Stories from around the weird
and wonderful world of yoga





































USA: Brain booster
Yoga is good for your body and for your brain, according to a
recent review of scientific literature on the subject. The new paper,
Yoga Effects on Brain Health: A Systematic Review of the Current
Literature, undertaken by the University of Illinois, highlights some
of yoga’s brain-boosting attributes. It notes: “Collectively, the studies
demonstrate a positive effect of yoga practice on the structure
and/or function of the hippocampus, amygdala, prefrontal cortex,
cingulate cortex and brain networks including the default mode
network.” The findings offer “early evidence” that yoga may hold
promise to mitigate age-related and neurodegenerative declines.





USA: Hollywood hunk
Scottish actor Gerard Butler — the star of blockbuster
action movies such as 300 and Olympus Has Fallen — was
spotted in West Hollywood recently on his way to a yoga
studio. The 49-year-old star was sporting a baseball cap
and yoga mat under his arm to complete the look. Butler
joins a long line of Hollywood A-listers, male and female,
to take up yoga in order to stay fit and well. They include
the likes of Gwyneth Paltrow, Reese Witherspoon, mother
and daughter duo Goldie Hawn and Kate Hudson, and
Thor action hero Chris Hemsworth.


26

om beginnings


UK: The Davina mat
TV host Davina McCall is a big
fan of alignments mats. The
keen yogini posted a photo of
herself on Instagram recently
on some brightly-coloured mats
showing poses and alignment
cues. It turns out they’re a part of
her expanding fitness products
range. She told her Insta crowd:
“Namaste!! My yoga mats have
printed guides at the edges and
centre to let u know of your
positioning on the mat… clever
eh?! Helping u nail those all important yoga poses and streeeetches...and if you
forget the difference between a downward dog and a chair pose don’t worry!!!
Key poses are printed along with the mat if they slip your mind…”




VENEZUELA:
Worker benetfits
It may be in the news for
all the wrong reasons lately
but not everything is awry
in Venezuela. Workers at the
state oil company Petroleos de
Venezuela SA are still enjoying
complimentary yoga, guitar
and dance lessons through
the firm’s cultural arm. The
oil giant posted a number of
images on its Instagram account, showing yoga at its La Estancia estate, a plush
18th-century coffee plantation. The troubled South American country is currently
facing a humanitarian disaster, the result of a combination of price controls,
expropriations, mismanagement and corruption.

























GERMANY: H&M yoga
Popular high street retailer H&M has opened a new experiential store in a trendy
district of Berlin, which includes a space for yoga classes and a cafe. The Swedish
budget fashion chain is looking to entice more shoppers through its doors in a bid
to revive sales. The company has already piloted the more upmarket store concept
in its native Stockholm, but is now rolling out the concept in Germany, Europe’s
biggest market - home to about a tenth of all H&M stores worldwide. The new store
also features a selection of yoga wear to buy, plus vegan-friendly cosmetics.

om body





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29

om body



Inversion prep





– get ready for





lit of YOGA @ HOME









This short flow for all levels is rooted in traditional yoga methods and will help you get
acquainted with the body mechanics needed to practice Headstand. By Jospeh Armstrong

sing the Sun Salutation as the starting point, can tap more strength and hold the torso stiff as a board. You
this practice will light a fire in the deep core and might also use a block in any of the postures. If you squeeze the
introduce specific patterns of movement that will block between your knees in Dolphin Plank, you might feel more
be helpful in your inversion work. Some key points engagement. You could use a chair to help out in standing balances
Uof awareness are in the shoulders, abdominals or practice the Headstand against a wall. As the challenge mounts,
and hips. Remember to modify where it’s helpful for you. In your keep the breath deep and the mind calmly focused so that you
Plank poses you might drop your knees to the floor so that you might drop deeper into the inner experience of yoga.




1
Move through a Sun Salutation and pause
when you approach High Plank position.
Tap into the strength and stability of the
core by holding Plank for 5, 10 or even more
breaths. Keep awareness on the front of
the body, drawing the belly button inward.
Complete the Sun Salute and come to
Samasthitih, standing position at the front
of the mat.































30

om body


































2 3
Get acquainted with seeing the world upside down! Step out to the Turn to face the right side and bend the knee. Take a lunge position
side with roughly a legs width between your two feet. Fold forward with the arms outstretched in line with the shoulders. Move into
and place the hands on the floor in line with the shoulders. Make warrior 3 by leaning the body weight into the right foot and lifting
sure the belly is drawing in the whole time! On an exhale drop the the left leg into the air. Cultivate an awareness of where the hips
crown of the head towards the ground. Draw the shoulders away are in space and how to stack the joints for increased balance. Go
from the ears. Hold the gazing point steady as you take 5 deep through the same movements on the other side and then return
breaths. Use an inhale to rise. to Samasthitih.

































4 5
Make your way to Boat pose. Balancing on the sit bones, extend the Now let’s put it all together and get upside down. Set up your base
legs at a 45-degree angle relative to the floor. Keep the legs straight for Headstand by interlacing your fingers and aligning the elbows
if possible and strongly reach the arms out, parallel to the floor. If with shoulders. Place the crown of the head on the floor, tuck the
you need to modify then bend the knees or even lightly touch the toes and lift the knees. Try to maintain a sensation of suctioning
fingertips to the floor. Hold for 5, 10 or more breaths. For increased the belly in. Make sure the shoulders are firmly drawing away from
difficulty, you might alternate few times between high Boat pose the ears. Walk the feet as close to the face as possible, maybe even
and low. holding on the tip toes, as you take 5-10 deep breaths.
Continue sequence >
31

om body




6
Begin to play with lifting one leg into the air.
Try to keep the grounded foot close to the
face while you simultaneously fully extend the
lifted leg upward. Keep the core engaged and
shoulders pulling away from the ears. Hold for
5, 10 or more breaths. Make sure you try both
sides and don’t forget to breathe!


































7
Now let’s try lifting both legs. Extend one
leg straight up as before. Bend the opposite
knee and try bringing the thigh into the
chest. Pull the heel towards the glute and
point the toe. Check-in with the core and
shoulder engagement. If you feel steady
then slowly extend the bent knee upwards,
coming into full Headstand. Squeeze the
legs tightly and strongly point the toes. Keep
the breath free and deep and let the mind be
calm and focused.



Our digital app version
includes a video tutorial
in partnership with
Omstars (omstars.com),
download it today
















32

59

om body











































































OM meets...


Frances McKee












34
34

om body




David Holzer catches up with Iyengar teacher Frances McKee, owner of The Yoga Extension
studio in Glasgow, and occasional vocalist of the band, The Vaselines

By David Holzer


t started when I spotted a photograph
of Frances McKee of Scottish band The
Vaselines taking a yoga class on the
IBoaty Weekender, a cruise organised
by the band Belle and Sebastian in August
of last year.
The Vaselines were and are Frances McKee
and Eugene Kelly. First time round, they
existed from when McKee was 18 to 21. After
that, she formed the band Painkillers who
became Suckle and released an album called
Against Nurture on Chemikal Underground
Records in 2000. She released a solo album,
Sunny Moon on Analogue Catalogue Records
in 2006. The Vaselines reformed again
in 2008 and have performed around the
world sporadically since then. In 2014, they
released the album V for Vaselines.
Kurt Cobain of Nirvana was a huge interested in our music. I’d write songs, but that with people who do yoga. When they
fan. He described them as his “favourite I spent much more time practicing yoga. go on stage, they can hold themselves. For
songwriters in the whole world”. Nirvana I found it beneficial on so many levels.” me, as a singer, having that connection
covered their songs ‘Molly’s Lips’ and ‘Son Music was never really a career for with the breath really helps me. Now, if I go
of a Gun’ on their album Insecticide and McKee. “It’s not a career trajectory I’d wish on tour, I practice every day. That’s what
‘Jesus Wants Me for a Sunbeam’ on MTV on anyone,” she said. “But I like the way got me through touring after we reformed.
Unplugged in New York which has sold I can dip in and out. Now I think unless I don’t know how people do all that wild
almost 10 million copies to date. Breaking you’re Beyonce or someone like that, it’s partying stuff. Once I’ve played the show
up in 1989 after the release of their first not an industry in which you’re going to do I want to go home because I want to
album Dum-Dum, The Vaselines briefly well, financially or otherwise. I’m glad I’ve practice the next day.”
reformed in October 1990 to support got a perspective on it, three children and What about the creative process? “Yoga
Nirvana in Edinburgh before breaking my yoga. We’ve just finished a wee run of helps with song writing, yes. It gets the
up again. shows and have no plans for a new album ideas flowing. My ideal day when I was
After The Vaselines split for the first time, or to tour. But never say never.” writing my solo album Sunny Moon — this is
McKee trained as a school teacher. She Do the worlds of yoga and music overlap BC, before children — was to get up, practice,
discovered yoga, decided the education for McKee? “Students and teachers write and then practice guitar. I always do
system wasn’t for her and, starting in 1995, occasionally realise that I’m that girl in that my practice first and my creative process is
began Iyengar teacher training. Qualifying band and then the cat’s out of the bag. definitely heightened afterwards.”
at introductory level in 1997, she went I have taught musicians, including Bobby
to Pune, India that year to study directly Kildea, Stevie Jackson and Chris Geddes
with the Iyengar family. Today, she holds a from Belle and Sebastian. When we went Yoga and the
senior level one certificate in Iyengar Yoga. back on the road and did our first tour, endless search
In 2006, McKee founded The Yoga I taught our road manager yoga. He was McKee teaches five days a week and there
Extension, her own studio in Glasgow. very good.” are three other teachers at The Yoga
Reading about her on the studio’s website, The number of well-known musicians Extension. I was curious to find out what
you’d never know she had another life who do yoga is growing all the time. Does she thought about the business of running
in music. she ever come across closet yogis or yoginis a yoga studio. “Students come and go,”
I caught up with her by phone when she in the music world? “Oh lots, but the only she explained. “I can’t ever predict traffic,
was between classes. She comes across as one I can think of right now is Mark Arm, although numbers do begin to go up
friendly, utterly down to earth, not remotely singer in Mudhoney, the grunge band from around the autumn equinox. All of which
rock and roll and still somewhat bemused Seattle. From watching how he moved makes it hard to plan a business.”
by her fame, such as it is. Her opening line, onstage, I knew he did yoga.” Has she considered offering online
when I asked my first question about her And how has yoga helped McKee handle courses, as so many studios are doing now?
musical life was “You know that feeling, the her occasional other job in music. “When “Without any disrespect to online courses,
past coming back to haunt you?” I was younger, I got stage fright. It was yoga is a practical subject. I have a teacher
so bad I was glad when the band folded. I practice with physically because I want
That girl in that band I don’t get it anymore and I think that’s them to see how I practice and help me.
“After Kurt Cobain died in 1994,” McKee because of yoga. I feel like I’m fully in I need to connect with a guru or teacher or
told me, “people started getting a lot more command of my own body now. You see have someone I respect to oversee what

35

om body

I do. If I don’t have a teacher, I feel like I’m
saying I know it all which I don’t. One of the
fascinating things about yoga for me is that
it’s open-ended. There’s always something
else to learn. A good teacher will constantly
move you out of your comfort zone and
make you question things. I’m always
asking questions and getting more answers
from classes and workshops.”
What questions does she ask herself?
“Why do I find some things so simple and
others so complicated? That’s a big one.
I know our bodies are all different and
I can see that students respond to my
instructions differently but that doesn’t
quite explain it.”
McKee started with Iyengar, a style of
yoga that emphasises precision, back in
the mid-90s and has stuck with it. Why was
that? “It’s the first practice I came across
when I was in my 20s and I fell in love with
it, although I did dabble in Ashtanga when
I was younger. It was fast and exhilarating human and make mistakes. It’s up to all of accidentally. Having said that, I am sad that
but you have to be fit to be able to do it. us and our conscience to know the right my male colleagues have become wary of
When I was pregnant, I couldn’t sustain way to behave. I’ve never felt threatened hands-on correction, which Iyengar calls
practicing Ashtanga, so I went back to in any field I’ve worked in,” she said. “If for a lot. Some even say they don’t want to
Iyengar. It’s a clever system that pays such something bothers me, I say it at the time. do that anymore.”
close attention to detail and alignment. But I am glad women are speaking out It was time to ask a couple of lighter
Also, you can go fast or slow, which means about inappropriate behaviour, that they questions. First of all, I wanted to know
you can practice Iyengar whatever your age, have a voice, because I feel that things are what McKee’s go-to yoga pose was (my
ability and health. And because there’s no messed up. In yoga, there are power hungry equivalent of what’s your favourite colour?).
set sequence, you can really be creative and people just as there are everywhere. Being “I have so many. It just depends on what
finetune a practice to get specific results. a teacher puts us in a position of power that mood I’m in. When I was younger, it would
Iyengar embodies everything for me.” we might feel tempted to abuse. MeToo have been back arch, Urdhva Dhanurasana.
Mentioning Ashtanga made me wonder has made me think about my position But then I realised everything I knew about
what McKee, who’d swum with the sharks as a teacher. People who come to yoga this pose was wrong, had to unlearn it and
of the notoriously sexist music industry, classes can be very vulnerable and now I’m begin all over. I’ve started to make friends
thought of the MeToo movement in much more likely to ask myself if I’ve said with it again. Now, especially when I’m
relation to yoga. “First of all, we’re all something hurtful or negative to someone travelling and life is frenzied and chaotic,
I go for standing poses that ground and
earth me.”
Last question, and I can’t not ask it.
What was Kurt Cobain like? “For some
reason, when we supported Nirvana back in
1990, we only had one rehearsal in my living
room. I knew I hadn’t rehearsed enough
and got very nervous, so I did the obvious
thing and got really drunk. We spoke after
the show. He was really sweet but very shy,
as I was. He and I were also drunk. Had
I been the person I am now I would have
spoken to him before the show.”
Courtney Love, Cobain’s former girlfriend
and also a rock and roller is a keen yogini
too. Did McKee think yoga would have
helped Cobain overcome his addictions?
“I can’t say whether it would have helped
him or not. I would say that you do get pretty
much the same effect from doing yoga as
taking drugs, only it doesn’t blow your mind.
The yoga high is powerful but it’s calm. All
I know is yoga is my best friend and it guides
me through all the madness.”
Find out more about The Yoga Extension,
Glasgow, at: theyogaextension.com.


36

C O N G R E S S








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om body



A 360º overview of...


Hero Pose (Virasana)


With Dr Kiki Morriss




Hero Pose, or Virasana, is a great way to stretch, relax and refresh your legs




irasana is a wonderful pose in which to
relax and refresh your legs when they MOVING INTO THE POSE
are feeling tired. You can also use it for l Start by sitting upright on your heels, with your knees facing forwards
seated meditation, as you ground your and your feet together.
V body and calm your mind. l Move your feet apart and sit on the inside edges of your heels.
l Momentarily lift your buttocks and use your fingers to gently ease your
The benefits of this pose: outer calf muscles away from your knees and to the sides.
l Relaxes and refreshes tired legs. l Move your feet further apart and sit between them.
l Stretches thighs, knees and ankles.
l Improves posture and strengthens back muscles. FOCUS YOUR GAZE
Y
l Improves digestion. l our dristi (focal point) is at a point straight ahead of you. Gaze softly
l Focuses the mind and relieves anxiety. or, alternatively, close your eyes and draw your focus inwards.
STRAIGHTEN YOUR HEAD
l eep your head straight and your chin parallel to the floor.
K
Cautions & modifications: l Lift upwards through the crown of your head.
l If you have a knee or ankle injury, avoid Virasana
or practice carefully under the guidance of an ALIGN YOUR LEGS
experienced yoga instructor. l Keep your knees together.
l If your feet and ankles are uncomfortable, l Revolve your thighs and knees outwards, so the front of your thighs are
try kneeling with your shins resting on 2-3 folded facing the sky and your shins are facing the ground.
blankets and with your feet hanging over the edge.
l Try sitting on folded blankets to raise your lower
back and to make your legs feel more comfortable.
l Place a small, thinly folded blanket behind your
knees, between the back of your thighs and
your calves.

Variations:
l Bring your arms on either side of your head and
soften your shoulders down and away from your
ears. Move your shoulder blades down your back.
Link your fingers and turn your palms towards
the sky. Lift your arms and torso upwards. Gently
move your arms backwards, keeping them
straight. Breathe slowly for 10-15 seconds.
l Move your knees apart and bend forwards
between them. Lengthen forwards with your
arms and chest. Rest your palms on the ground
as you reach your arms forwards. Rest your
forehead on the ground or on a block. Keep your
shoulders soft. Breathe slowly for 10-15 seconds.
l Lie back on a bolster or, if comfortable, lie back
on the ground whilst keeping your knees together
and down.







38

om body






HOLDING THE POSE
l If you are comfortable in the pose, stay for up to 5 minutes.
l Lift your diaphragm and observe each breath in and out.
Feel where your body moves as you breathe.

COMING OUT OF THE POSE
l Press your hands on the ground and lift your
buttocks up.
l Cross your ankles underneath your buttocks and
sit back over your feet and onto the floor.
l Stretch your legs out in front of you. Gently bend
and straighten your knees a few times.
























FOCUS ON YOUR ARMS AND HANDS
l Externally rotate your shoulders and open your chest.
l Rest your hands on your feet with your fingers on your
toes and pointing backwards.
l Press your hands on your feet.

LIFT YOUR UPPER BODY
l Draw your shoulders back and keep them aligned
over your hips.
l Lift upwards through your abdomen, chest and spine.
l Lengthen the sides of your body.
FEEL GROUNDED
l Keep your sitting bones down and move your lumbar
spine inwards.











Our digital app version Doctor Kiki Morriss is a medical doctor, yoga
includes a video tutorial and teacher, yoga therapist and founder of
Primrose Hill Yoga, where she teaches adults,
extra content not included in
children and families. Visit: primrosehillyoga.com
this print version. Get it today or instagram.com/kikimorriss


app is ommagazine.com
available on...


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The Body Positivi+y Blog


Let’s talk about retreats



Yoga is great, but a yoga retreat can be even better! Jane Lambert talks to Kimberley Dark
about her inclusive retreats that cater for every body. By Jane Lambert

’m lucky enough to have been on a couple of yoga retreats. It’s everyone’s body and life is precious and more specifically that we are
always been a positive experience; days devoted to yoga and precious and deserving of peace.”
general wellbeing in beautiful surroundings, providing a much- As she remembers a time when ‘fat’ people were not so much part
needed chance to relax and replenish. And, as winter drags on, of the yoga community, her retreat is very specifically for everyone: of
Imy thoughts turn increasingly to holidays; imagining myself in all sizes, abilities and ages, and the photos on her website show people
sunnier climes is sometimes the only way to get through the grey of different body types enjoying the retreat. “I feel like there is a now
British days. a community of fat yoga teachers and students where once there was
If you’ve never been on a yoga retreat, you might wonder how you’d none. I’ve been practicing for 30 years, teaching for nearly 20. I’m often
fare if you are still in the early days of your body confidence journey. As still the fattest person in the room when I travel and just drop into a yoga
I’ve highlighted on these pages in previous months, just turning up to class. The internet has helped, and groups like the Yoga and Body Image
a regular yoga class can be difficult if you are still learning to love your Coalition (of which I was a founding leadership team member).”
body. So, heading along to a whole weekend (or longer) of yoga practice Describing the importance of a retreat like Yoga is for Every Body, she
might be unthinkable for some people. says: “Regardless of one’s strength, abilities, size or body type, we all live
It’s important to realise that, as with your regular, everyday practice, with cultural messages about the body. [On this retreat] you’ll practice
what you get out of a yoga retreat will be so much more important than the benefits of yoga: strength balance and flexibility — and learn how to
any worries you have. And some retreats are specifically designed to take those concepts into a life full of self-love.”
help you with your relationship with your body. Kimberly Dark came to teach in the way that many people do: she
Kimberly Dark, a writer and sociologist, runs two Yoga is for Every wanted to deepen her own practice. “I also wanted to model difference
Body retreats in Hawaii each year. I spoke to her about what she offers: in an activity that had so few folks who looked like me. When I was
“I’ve been offering this retreat for the past eight years. We’re using yoga, younger, I had a very powerful practice and many people had never
nature and personal writing to help discover the stories we carry in our seen that before. They just didn’t believe fat people could be strong or
bodies. This is not a yoga boot camp type retreat. We’re exploring the capable at all. I’m older now and arthritic. My body is changing and
practice between 2-4 hours per day, among other activities. We’re held I think that’s valuable too — seeing how bodies and people change in
by the Hawaiian rainforest and I offer activities and prompts to help us a lifelong practice.”
understand our bodies in the context of culture. It’s powerful to honour A lot of what we get out of yoga comes from what we put in. As we
the resilience of the body and the mind and have the time to reflect on know, yoga can be such a valuable tool in journey of self-love and
the next steps each person wants to take.” acceptance. Retreats like Kimberly Dark’s, far from being intimidating,
She believes that retreats like the ones she offers are important. “We are actually working to unpack the stories that we take on about our
spend a lot of time doing and pursuing what seem like super important bodies, helping us to heal.
aims and often, not enough time in reflection and community. Yoga is a
tool for physical and mental wellbeing and when we practice in a diverse Kimberly Dark is the author of Fat, Pretty and Soon to be Old.
community, so many complex gifts come to us. We remember that Find out more: kimberlydark.com .

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om body - Yoga & Technology
om body
The Halo






Effect







When yoga goes tech: biohacking your way
to a better practice. By David Holzer


YOGA & TECHNOLOGY





















































Photo credit: John Segesta












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Yoga & Technology - om body

ake away the ancient religious original product and Halo Sport 2 and done
and spiritual goals of yoga well over 450,000 Neuropriming sessions. We
and what you have is a tool to sell a lot of products to lifelong athletes who
enable biohacking. That is, a work out four to six times a week. They might
Tway of improving physical and be weight lifters, power lifters, crossfit athletes
mental health using exercise and lifestyle. As or runners as well as yogis. The US military is
yoga changes and fewer people identify with one of our biggest customers as well as navy
the spiritual dimension — no judgement special ops and pilots. Musicians are about
— technology that enables biohacking is 20% of our audience, people who want to play
gradually making inroads. an instrument faster and more precisely.”
I first heard about Halo Neuroscience
from Lia Ditton, the remarkable athlete and
adventurer training to be the first woman It’s all about transcranial
to row solo across the North Pacific Ocean. current stimulation
When I interviewed her for this magazine Unlike most wearable devices, Halo Sport
some time ago, she told me how intrigued doesn’t just measure brain activity. It
she was by Halo Sport, the company’s first delivers energy via a beautifully-designed
product. Here’s how Halo Neuroscience set of headphones. Electrodes positioned in
describes its baby: ‘Designed to integrate the device transmit a small electrical current
seamlessly into a workout, Halo Sport to your motor cortex, the area of the brain
stimulates the brain’s motor cortex during which sends commands to your muscles, via
training to accelerate improvements in rubber primers. This is called transcranial
strength, skill and explosiveness.’ current stimulation (tDCS).
This process of stimulation is called Your motor cortex is conveniently located
Neuropriming and it builds a stronger, below where the band of the headphones
more effective connection between the crosses your skull.
brain and muscles. It also puts the brain To get started, you wet the rubber primers
into a condition of hyper-learning or so they conduct properly, position the Halo
‘hyperplasticity’, enabling us to train Sport tight to your head and select the larger muscle groups or Hands & Fingers for
more effectively. Neuropriming programme you’d like using fine motor skills. It’s also possible to increase
Founded in 2013, Halo Sport has been sold the associated smartphone app. This is amplitude which, I guess, makes tDCS more
to the general public since 2016. In that time, connected to the device via Bluetooth, which powerful. Each Neuropriming session lasts
according to chief marketing officer, Mark means you can also listen to music. You can 20 minutes and sets up your brain for an
Malastir, “We’ve sold more than 30,000 of the choose between Legs, Core & Arms for the hour of enhanced neuroplasticity.
Users like doctors or musicians are
recommended to use Hands & Fingers and
can choose which hand to work with. Us
yogis should use Legs, Core & Arms.


Why is Halo Neuroscience
targeting yoga?
I asked Halo’s partnerships manager Danny
Holzman why yoga?
“Think of Halo Sport as a movement
learning tool,” he said. “Yoga is partly
about learning how to move in certain
ways, right? Like any other form of training.
The applications for yogis tend to be with
strengthening the core, arms and legs for
power and balance. Research shows that
tDCS helps with balance. That’s because
balance has a lot to do with being able to
stabilise your muscles in the right way.
Balance is learnt.”
Halo Sport has been selling at a little
under $800. The newer, enhanced model,
Photo credit: John Segesta did Holzman see the market for Halo
Halo Sport 2, retails at $299. That’s
quite expensive for a training aid. How
Sport in yoga? “It could be something a
studio or teacher could invest in to offer
their students. For example, we have a
partnership with Equinox, voted best gym
in America by Fitness magazine. Some
instructors offer clients Halo Sport.”

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om body - Yoga & Technology




































Photo credit: John Segesta














What about spirituality? anything that helps me develop these. But, to What results did Harrison get from using
One of the great debates in yoga, especially find out if Halo Sport really did work for yogis, Halo Sport in her yoga practice? “First off,
now it’s increasingly recognised by many as I needed to talk to one who’d been using it for I have to say I’ve never been purely about
an ‘industry’, is where the spiritual tradition a while. Halo introduced me to San Francisco yoga. I train in a multitude of different
fits in. For some of us, using tech is at odds Bay Area yogi Shauna Harrison. ways. I started to use Halo for strength
with unifying consciousness and body to and conditioning. In general, it helps me
connect to the universal. How would Shauna Harrison: nerd, focus and learn things quicker. The focus
Holzman address this? hip-hop head, jock side applies to yoga, for sure. I’d say Halo
“The important thing is to not see Halo as helps prepare muscles to fire for power
intrusive. Also, you’re not getting anything and yogi and balance. It also enhances muscle
for free. You still have to put in the work. So, if This is how Harrison is described on her memory, essential for learning a new
you practice deeply, you’ll see more benefits website. It adds: ‘Through her unique style asana or any kind of movement.”
using this technology. If you don’t, you and authenticity that blends her love for How about balance? “Definitely. I had
won’t. There’s also the fact that many people hip-hop, wellness, yoga and knowledge of a full hamstring avulsion injury on my left
are intimidated by learning new activities, public health, Shauna has created a brand side. It’s why I do so much strength and
whether it’s yoga or playing guitar. If we can of her own.’ conditioning. I use Halo Sport to equalise
help someone learn yoga, it’s good for them In practice, Harrison told me, she “took my balance. I’ve noticed it’s much easier
and the rest of us because we all know the a bunch of things and combined them. to get everything to work together.”
world would be a better place if more people I wanted to create a yoga class I thought That sounds like Harrison is consciously
did yoga. Don’t forget, we’ve thought a lot might bring in people who were put off by directing her focus. How about setting
about the ethical side of what we’re doing. yoga for various reasons.” an intention while using the device?
There’s nothing sensationalist about our Harrison’s sports and fitness background “I think it helps even more when you’re
technology. We’re all about using tech in a made her receptive to working with Halo. As super-intentional like in yoga. When I was
sensible, healthy way.” a PhD, she also has an affinity for research. wearing it hill-running I was determined
Personally, I know my enjoyment of my “I was drawn to how research-driven Halo to run the first hill as quick as I could. Halo
practice and the effect it has on me are is. I also grew up in the Bay Area, so I’ve helped me get faster.”
definitely enhanced by muscle strength, been surrounded by tech my whole life. But Harrison has no doubt that it works.
balance and coordination. I’m open to I like to test things out for myself too.” What about tech and yoga philosophy?

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Yoga & Technology - om body

“I respect all aspects of yoga and have studied them through my
certifications. I just don’t speak to yoga philosophy the way most
people do. I think there’s a time and place to use tech in yoga. It might
not be appropriate for specific forms of yoga or something like a silent
meditation retreat. But if tech is going to offer a way in to someone or
enhance their practice, without taking them out of the whole scheme
of what yoga is, I really don’t see any problem. If you have the means
to use it and you’re curious about the brain and body, which most
yogis are, I’d recommend trying Halo Sport.”

Me and my Halo
Halo Neuroscience very kindly gave me a device to test. It was
simple to set up and the app is nicely designed. I experienced a not
unpleasant tingling in my scalp when the Neuropriming started but
soon forgot about it. The only drawback for me was that I couldn’t
practice forward bends or inversions of any kind without the device
making a pinging noise to tell me the primers weren’t properly
connected to my skull.
I’ve been using my Halo Sport for the past couple of months and
I’ve noticed that I sometimes feel more energised when I start my
yoga practice. I wish I could say I’ve seen a marked improvement in
my balance, but I still fall over when I close my eyes in Tree pose.
Reading around, I came across plenty of support for Halo
Neuroscience. Its most vocal champions include lifestyle guru and
founder of Bulletproof Nutrition Dan Asprey. Ben Greenfield, self-
described ‘relentless self-experimented biohacker’ and one of the
most influential people in health and fitness, is also a fan.
I’m not quite a fan, yet. I think I need to find a more rigorous way
to measure my progress using the device. There’s also the question
of whether the ritual of wetting the rubber soft-toothed primers,
clapping on the device and connecting to the app is priming me to
believe my Halo Sport works so it does. That’s no bad thing.
As to the bigger question about the place of tech in yoga, I would
agree that it can be useful for home practice (such as smart mats to
improve alignment). But I’d find it rather alienating to be in a class
where yogis wore headphones or Nadi X smart yoga pants or
followed the instructions of a teacher via an intractive mirror
device or a hologram.
Find out more about Halo Sport at haloneuro.com
David Holzer is a writer and passionate about music and yoga.
He runs a popular yoga for writers course: yogawriters.org
Do you have a story to tell about yoga and technology?
Get in touch: [email protected]

om body


Clavicle







up!





Want to know one simple tip to
improve your posture right away?
Lit your clavicle! We turned to
celebrity yoga instructor Kirschen
Katz for some advice


































































46

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A 10 WEEKEND COURSE
best-known yoga instructors who knows a too that we all should aim to work toward: Course for Course for Course for
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thing or two about good posture. Seeing self-esteem. Course for Course for Course for Yoga Teachers

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images of some of the movie world’s top “For me, when I see excellent posture, Yoga TeachersYoga Teachers Yoga Teachers

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A 9 weekend
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their arm is now a familiar sight - and usually has tremendous self-esteem. This A 9 weekend Course ourse A 9 weekend Course
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Gary Carter shows how a thorough knowledge
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tructural, Functional and
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A 9 weekend Course ourse
A 9 weekend
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Kirschen Katz class. Her current celebrity and that is why I’m a stickler for proper structural, Functional and experiential xperiential structural, Functional and experiential of anatomy can help teachers to make intelligent
of anatomy can help teachers to make intelligent of anatomy can help teachers to make intelligent

tructural, Functional and
structural, Functional and experiential xperiential
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Anatomy for Movement for Yoga Teachers Anatomy for Movement for Yoga Teachers
client list includes the likes of Reese posture for myself and clients. And most Anatomy for Movement for Yoga Teachers Anatomy for Movement for Yoga Teachers Anatomy for Movement for Yoga Teachers Anatomy for Movement for Yoga Teachers structural, Functional and experiential
choices about the way they teach their pupils.
Witherspoon, Michelle Williams, Laura importantly, the better my posture has Anatomy for Movement for Yoga Teachers Anatomy for Movement for Yoga Teachers Anatomy for Movement for Yoga Teachers
His workshops involve the use of props,
Dern; past clients include top A-listers like become, the deeper I breathe.” Gary Carter shows how a thorough knowledge Gary Carter shows how a thorough knowledge Gary Carter shows how a thorough knowledge Gary Carter shows how a thorough knowledge
Gary Carter shows how a thorough knowledge Gary Carter shows how a thorough knowledge
illustrations, and hands-on work in class to help
Julia Roberts and Isla Fisher. We asked her Gary Carter shows how a thorough knowledge Gary Carter shows how a thorough knowledge of anatomy can help teachers to make intelligent of anatomy can help teachers to make intelligent Gary Carter shows how a thorough knowledge
of anatomy can help teachers to make intelligent of anatomy can help teachers to make intelligent
of anatomy can help teachers to make intelligent of anatomy can help teachers to make intelligent
demonstrate the principles that underlie the
for some quick posture tips to help the Find out more about Kirschen Katz at: of anatomy can help teachers to make intelligent of anatomy can help teachers to make intelligent choices about the way they teach their pupils. His choices about the way they teach their pupils. His of anatomy can help teachers to make intelligent
choices about the way they teach their pupils. His choices about the way they teach their pupils. His
practice.
choices about the way they teach their pupils. His choices about the way they teach their pupils. His
nation stand taller. kirschenyoga.com or find her on instagram: choices about the way they teach their pupils. His choices about the way they teach their pupils. His workshops involve the use of props, illustrations, workshops involve the use of props, illustrations, choices about the way they teach their pupils. His
workshops involve the use of props, illustrations, workshops involve the use of props, illustrations,
workshops involve the use of props, illustrations, workshops involve the use of props, illustrations,
These courses of experiential anatomy will
and hands-on work in class to help demonstrate and hands-on work in class to help demonstrate
“Great posture helps us breathe deeply @KirschenYoga workshops involve the use of props, illustrations, workshops involve the use of props, illustrations, and hands-on work in class to help demonstrate workshops involve the use of props, illustrations,
run for ten weekends (approx. 1 per month),
and hands-on work in class to help demonstrate and hands-on work in class to help demonstrate
and efficiently, which can extend our life and hands-on work in class to help demonstrate and hands-on work in class to help demonstrate the principles that underlie the practice. and hands-on work in class to help demonstrate and hands-on work in class to help demonstrate
the principles that underlie the practice. the principles that underlie the practice.
exploring the anatomy of movement in relation
the principles that underlie the practice. the principles that underlie the practice.
span,” she tells OM. “Having our bones the principles that underlie the practice. the principles that underlie the practice. These courses of experiential anatomy will run the principles that underlie the practice. the principles that underlie the practice.
These courses of experiential anatomy will run These courses of experiential anatomy will run
These courses of experiential anatomy will run These courses of experiential anatomy will run
to asana practice and Pilates Practice, movement
These courses of experiential anatomy will run These courses of experiential anatomy will run
and joints in proper alignment allows the to asana practice and Pilates Practice, movement These courses of experiential anatomy will run These courses of experiential anatomy will run for nine weekends (approx. 1 per month), exploring to asana practice and Pilates Practice, movement
for nine weekends (approx. 1 per month), exploring for nine weekends (approx. 1 per month), exploring
analysis and 3-D work. It will encourage teachers
analysis and 3-D work. It will encourage teachers
for nine weekends (approx. 1 per month), exploring for nine weekends (approx. 1 per month), exploring

breath to travel effortlessly and fill our for nine weekends (approx. 1 per month), exploring for nine weekends (approx. 1 per month), exploring the anatomy of movement in relation to asana analysis and 3-D work. It will encourage teachers for nine weekends (approx. 1 per month), exploring for nine weekends (approx. 1 per month), exploring
the anatomy of movement in relation to asana the anatomy of movement in relation to asana
to “see” their students more clearly, thus
entire diaphragm, which draws us into a the anatomy of movement in relation to asana the anatomy of movement in relation to asana practice and Pilates Practice, movement analysis and the anatomy of movement in relation to asana the anatomy of movement in relation to asana
the anatomy of movement in relation to asana the anatomy of movement in relation to asana
practice and Pilates Practice, movement analysis and practice and Pilates Practice, movement analysis and
helping with rehabilitative issues. The course
deeper state of relaxation. Also, excellent practice and Pilates Practice, movement analysis and practice and Pilates Practice, movement analysis and 3-D work. It will encourage teachers to “see” their practice and Pilates Practice, movement analysis and practice and Pilates Practice, movement analysis and
3-D work. It will encourage teachers to “see” their 3-D work. It will encourage teachers to “see” their
practice and Pilates Practice, movement analysis and practice and Pilates Practice, movement analysis and

aims to help teachers take a flexible, intelligent
posture decreases wear and tear on 3-D work. It will encourage teachers to “see” their 3-D work. It will encourage teachers to “see” their students more clearly, thus helping with rehabilitative 3-D work. It will encourage teachers to “see” their 3-D work. It will encourage teachers to “see” their
students more clearly, thus helping with rehabilitative students more clearly, thus helping with rehabilitative
3-D work. It will encourage teachers to “see” their 3-D work. It will encourage teachers to “see” their
approach to Yoga, Pilates, Gyrotonics and other
approach to Yoga, Pilates, Gyrotonics and other
our joints.” students more clearly, thus helping with rehabilitative students more clearly, thus helping with rehabilitative issues. The course aims to help teachers take a approach to Yoga, Pilates, Gyrotonics and other students more clearly, thus helping with rehabilitative
issues. The course aims to help teachers take a issues. The course aims to help teachers take a

movement practices.
issues. The course aims to help teachers take a issues. The course aims to help teachers take a
There are plenty of other good reasons students more clearly, thus helping with rehabilitative students more clearly, thus helping with rehabilitative flexible, intelligent approach to Yoga and Pilates, students more clearly, thus helping with rehabilitative issues. The course aims to help teachers take a
flexible, intelligent approach to Yoga and Pilates, flexible, intelligent approach to Yoga and Pilates,
to think about your posture too. Great issues. The course aims to help teachers take a issues. The course aims to help teachers take a Gyrotonics and with individual students. issues. The course aims to help teachers take a flexible, intelligent approach to Yoga and Pilates,
flexible, intelligent approach to Yoga and Pilates, flexible, intelligent approach to Yoga and Pilates,
Gyrotonics and with individual students. Gyrotonics and with individual students.
Including newer understandings of the Fascial
posture keeps our muscles from fatiguing flexible, intelligent approach to Yoga and Pilates, flexible, intelligent approach to Yoga and Pilates, Including newer understandings of the Fascial flexible, intelligent approach to Yoga and Pilates, Gyrotonics and with individual students.
Gyrotonics and with individual students. Gyrotonics and with individual students.
Including newer understandings of the Fascial Including newer understandings of the Fascial
and Elastic Body in Movement. New findings of
and can positively affect our vitality and Gyrotonics and with individual students. Gyrotonics and with individual students. Including newer understandings of the Fascial and Elastic Body in Movement. New findings of Gyrotonics and with individual students.
Including newer understandings of the Fascial Including newer understandings of the Fascial
and Elastic Body in Movement. New findings of and Elastic Body in Movement. New findings of
Gravity Relationships to movement.
Including newer understandings of the Fascial Including newer understandings of the Fascial
motivation, she adds. Having great posture and Elastic Body in Movement. New findings of and Elastic Body in Movement. New findings of Including newer understandings of the Fascial Gravity Relationships to movement. and Elastic Body in Movement. New findings of
Gravity Relationships to movement. Gravity Relationships to movement.
helps build our self-esteem. Photo credit: Kirschen Katz and Elastic Body in Movement. New findings of and Elastic Body in Movement. New findings of and Elastic Body in Movement. New findings of Gravity Relationships to movement.
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Accessible Ashtanga






Connect with your solar power this winter! An Ashtanga sequence in the sunshine
by Emma Conally-Barklem

his sequence is based on the Ashtanga Yoga is a healing tool to promote good health through the generation
Primary series or Yoga Chikitsa which means of Prana (life force energy) and self-acceptance whatever body or
‘yoga therapy’. Far from being an elite gymnastic circumstance you are in. If you stay connected to the principle of
boot camp, as it is sometimes perceived and Ahimsa, treating your body with kindness and respect, then you
T taught in the Western world, this style of yoga can’t go far wrong in this practice.
























1. Sukhasana with Anjali Mudra 2. Padahastasana
Begin in a comfortable seated position. If this posture bothers your Come to standing. Take the feet to hip distance apart and bring
knees you can stretch your legs out or sit on some support. You your hands firmly to the waist. Exhale to fold. Slide the hands
could start with some seated Sun Salutations (Surya Namaskar A under the feet or come to ‘cave man’ hands with the knees bent.
and B) which is a great way to warm up your system and assess the
situation for today’s practice. You could move to high kneeling or
standing as you begin to warm up.



















Photos: Dr Zuzana Bajuszova



3. Utthita Parshvakonasana modified 4. Parivritta Parshvakonasana modified
Inhale and step out to the right and turn the feet in the same Inhale up and change direction again. This time lean forward and
direction. Exhale and bring your forearm to your thigh as you bring the hands to Anjali mudra at the heart space. Lift the chest
swing the other arm through creating opposing forces as you towards the thumbs as you broaden across the collarbones.
ground through the back heel, reach through the fingertips. Glide Inhale lift up then repeat to the other side.
your gaze to look down. Repeat to the other side.

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om body



































5. Virabhadrasana B 6. Janu Sirsana C preparation
Inhale step out to the right and take the arms to shoulder height. Sit tall out of the sitting bones and lift through the crown of the
Relax around the shoulders and lift the heart space as you gaze head and the heart space forward. Extend the left leg out with
down the longest finger and beyond. Inhale lift up and exhale to active toes. Bend the right leg and thread the right arm under and
repeat to the other side. over the leg taking hold of the foot or the ankle. You can support
the left knee in the left hand. Repeat to the other side.



































7. Marichyasana C modification 8. Kukkutasana modification
Sit tall and extend the left leg out. Bend in the right knee. Take the From seated, cross at the ankles then see if you can lift the feet
right hand behind you for support and hook the crook of your left away from the floor and bring the hands flat to the mat under the
elbow around the right knee. Use a ‘scoop through’ action as if feet. Engaging the bandhas begin to rock back and forth until you
drawing the right knee forward with the inner elbow and this will may be able to lift on to the hands and look forwards. It can take
take you gradually in to rotation on your right side. Gently roll the a while to get this but it is fun to practice and accessible for those
right shoulder back on the exhale and see where you can soften in who want to try a fun posture without the demands of a full lotus
to the twist. Inhale to come to centre, exhale. Change sides. position. Optional ‘cock-a-doodle-do!’ if you achieve lift-off!

Continue sequence > 49

om body

































9. Uppavishta Konasana A modified back. As you run in to the hamstrings soften around the knees and
From seated, extend the legs out as wide as you can comfortably repeat the mantra: ‘Inhale to lengthen and exhale to let go’ . This
sustain and keep the toes active. Sit tall, inhale and lift the heart helps cultivate patience and acceptance of where you are and also
space forward, bring the fingertips down and roll the shoulders for the mind to let go of the suffering of striving.
























10. Urdhva Dhanurasana preparation 11. Halasana modification
Come to laying on the back and actively relax the shoulders As you feel the welcome draw of gravity in this supine position,
on the exhale. Have the feet hip distance apart and the feet a you may lift your pelvic floor and catch your hips in your hands.
little forward of the knees. Press firmly in to the heels and tilt Feel the weight distribution through your shoulders and ‘squeeze
the pelvis towards you as you peel the lower back away from your walnuts!’ Imagine a walnut between your shoulder blades
the mat maybe higher. Feel the shoulders heavy, the back and squeeze; this helps to keep your neck away from the mat. Find
of the neck long and keep the inner thighs parallel. If it feels the rhythm of your breath and lower the legs in the direction of the
appropriate for you, continue to lift the heart space skywards face. You can always stay grounded and make a similar shape with
and roll the shoulders underneath the back, clasping the hands. the legs in space but bending at the knees for comfort.
Breathe deeply then come down mindfully bead by bead of the
spine. Repeat a maximum of three times. This is an excellent To close your practice, come to a well deserved Savasana or rest
preparation for an eventual full wheel or maybe you will stay position of choice. Take three deep breaths or sighs out of the
happy with this modification building strength and flexibility mouth. Allow the body and mind to drift towards stillness so the
gradually over time. healing Prana can travel to wherever it is needed the most.

Roll to one side, come to seated and enjoy your day.
Emma Conally-Barklem offers free YouTube classes at:
EmmaLiveYoga or to discover more visit: emmaliveyoga.com

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