Practising At Home

I have been practising yoga for more than 20 years.

I tried it when I was pregnant, alongside my gym work and when I was injured from running and the stretching made me feel great. I would also enjoy a good night’s sleep after a relaxing Savasana. Sadly, with a job, a house to run and four children and a husband to care for, the effects soon wore off and within 24 hours I would be back to climbing the walls.

And it wasn’t until I committed to a regular home practice that I really started to notice the full power of yoga. I noticed considerable progress in my physical practice as I was able to move deeper into the postures, releasing my muscles and joints. But regular practice meant that my mind was calmer.
My moods didn’t swing quite so much and I felt I was becoming a nicer, kinder version of my old self. That once familiar feeling I experienced at work as tasks piled up and I felt helpless just disappeared as I abandoned my efforts to clear my desk by the end of the day. I do what I can and I do it well. I prioritise in a much more mindful way and nothing seems impossible anymore.

Yet I still have 24 hours in my day and still lots to do.
So how do I find time to practise yoga?

The answer is creativity.

Yesterday I locked myself in a shower room at work and spent 30 minutes practising the poses I felt I needed most. This morning I was awake early and managed 45 minutes before breakfast. The day before that I completed 3 rounds of Sun Salutations and rested in Savasana. I try to practise six days a week (not including the classes I teach).

Generally I practise at home or work Monday to Friday, take Saturday off and attend a weekly class on a Sunday. That is what works for me. Some days I will practise for 10 minutes, other days 90 minutes. On average I would say I dedicate between 20 and 30 minutes a day to asana practice – finding time when I can.

I know many dedicated yogis will schedule a regular time in their day for asana practice which is ideal – a sacred time just for you and your yoga sounds like bliss and maybe when my children are all grown up and left home it may be possible. But then again what about the other demands that may come upon my time. In reality, most of us have jobs, commitments and families that would mean missing our regular yoga time. Much better is to do what you can rather than abandon the idea all together if something comes up.

So this begs the question: what should you do?

The answer: whatever you need.

I usually start with three or found rounds of Sun Salutations and then rest in Savasana and notice how I feel. If my hips feel tight I will move into some hip openers. If my lower back feels a bit tender I will slowly stretch it out with some backbends. And so on, before ending my practice with five minutes of relaxation and focus on my breath.
Google Sun Salutations and you will find many variations.
As I practise Ashtanga Yoga I prefer Surya Namaskar A as it avoids the single leg lunges which many people find challenging, while preparing the body for asana practice.
Here is my favourite Ashtangi, Kino McGregor showing you how it's done.

Of course if you are new to yoga it isn’t as easy to work out which moves you need which is why I always suggest starting off your home practice with some Sun Salutations as they are a perfect ‘all over body’workout with a mixture of standing, forward bending, backward bending, inversion, flexion and extension. The only thing really missing is a twist which you can try at the end.

If you would like an idea of a basic home practice I would suggest the following:

Beginners Home Practice

Start by sitting on your mat and focus on your breath. Add in some side stretches and a gentle seated twist before moving to your hands and knees and move through 3 rounds of Cat/Cow.

Bring yourself to standing and move through between three and 12 rounds of Sun Salutations, starting slowly and gently – maybe pausing for a few breaths in each pose.
Add a seated spinal twist.

Before gently lying back in Savasana.



Start to observe your breath as you inhale through the nose and exhale through your nose. Relaxe your body from the tips of your toes to the top of your head. Relax there for five to fifty breaths or however long you have. Complete your practice with a full body stretch, knee hug and rolling over to your side to bring yourself slowly up to sitting.

Place your hands to your chest in prayer, inhale and thank yourself for the gift of your practice and get on with your day.

Namaste.

Teen Yoga

   Stressed-out Formby teenagers are being offered a chance to chill out with a new Teen Yoga class.

The pressures on young people today are enormous and as a pastoral support tutor in a sixth form college I have noticed that there has been a rapid rise in the number of students coming to my office with anxiety related issues. This inevitably impacts upon their ability to work and ultimately, realise their potential.

Last year I decided to gain additional qualifications to teach Mindfulness and Yoga to teenagers and completed a teacher training course with Teen Yoga UK. I am also certified to teach Mindfulness to young people after completing the Mindfulness in Schools programme (MISP) at Bangor University.

Research by Teen Yoga UK and Leeds University has found that students who take part in regular yoga classes notice a clear shift in the state of mind from stressed to calm. There is also evidence to show there is an increase in concentration, confidence and improved sleep.

In my classes I incorporate mindful practices with yoga postures to enable students to develop techniques they can use both inside and outside the classroom.

I tell the students that I can’t stop difficult things happening in their lives but I can help them to respond in a different way. Yoga and Mindfulness explores ways to respond rather than react and therefore, helps young people make better choices and take the best care of themselves.

The classes will begin at Holy Trinity Workshop every Thursday between 6.10pm and 7pm from February 25th.A six week term costs £21. All equipment is provided but students are free to bring their own mats.

For further details call me on 07808 800 681 or email janegallagher36@gmail.com

Beginner Yoga - Sun Salutations with Kino Do You Yoga Series Video Two

Teen Yoga Graduate

Here I am (third from the left on the front row) after graduating with my Teen Yoga teaching qualification.
It was an eye opening course, learning about the development of the adolescent brain and how to modify yoga sessions for teenagers.
Next week I will be going into a local high school to share some of the lessons I learnt.

She-laxation

One of my students, Sheila, has been asking me to record the relaxation I lead at the end of the class. It's not perfect, but here it is. 
For you Sheila.

Special Yoga

Here I am (pictured left) being presented with my Special Yoga certificate after completing a course to teach Yoga & Mindfulness to children with autism and ADHD.

It was an inspiring course led by Special Yoga founder, Jo Manuel (right), the UK's leading yoga teacher trainer for special needs.

Jo and her team work with around 800 children a week at her Special Yoga centre in London and at schools across the country.

So much of what she said made sense:

"Teaching yoga to children with autism and other related conditions helps to bring them back to their bodies. It helps to bring the child to a more peaceful state where healing can take place."

While yoga is not a cure-all it will bring about positive changes such as helping children to sleep better, have regular bowel movements and improve communication.

I had never dreamed of teaching yoga to children, never mind chidlren with learning difficulties but sometimes life has a way of opening up new paths. After I qualified as a yoga teacher my son, a primary school teacher asked me to set up an after-school yoga class at his school. It was terrifying at first but the children soon taught me what to do. I was then asked to work with some of the children with autism and again I let them to teach me what they needed. To fill in the gaps I went to London to take part in the Special Yoga course and opened up a whole new set of possibilities. If you want to get some idea of how yoga can help special children just take a look at the centre's video and meet Jo.

.

Tiger Tiger Burning Bright

I love this One Handed Tiger Pose, it's one of my top ten poses and great for beginners.

One handed Tiger Pose or eka hasta vyaghrasana stretches the shoulder and front of the thigh, strengthens the arms and tones the kidneys. This posture increases energy and stimulates the endocrine system (adrenal glands).

To do this:

1. Start off in Tabletop pose, exhale and reach the right foot towards the ceiling with the knee bent and the spine gently arching.

2. Fix your gaze ahead and shift your weight into your right hand.

3. Slowly, slowly reach the left hand to hold the inside of the right ankle and with both arms straight lift the leg higher.

4. Hold for up to five breaths.

5. To come out of the pose exhale and let the arm and leg gently move to the floor and back into Tabletop Pose.

6. Repeat on the opposite side.

Avoid if you have had a recent or chronic injury to the back, hips, shoulders or knees.

If you find it uncomfortable on the knees place a folded blanket under the knees to protect them from the pressure.