Outdoor Yoga

I love any opportunity to practise yoga outdoors as these photos show.

 And I'm excited that after a summer hiatus,Formby Yoga's Autumn/Winter Yogging Season begins next Sunday.
Yogging - yoga and jogging - combines the whole body exercise of yoga which increases flexibility, strength and balance with the cardiovascular benefits of jogging. The short jogging bursts create enough heat to keep the body's muscles warm enough to enjoy yoga outdoors with all of the wonderful benefits of bathing in nature. 

But you don't need to take my word for it that yoga and jogging can benefit your health - here's the science bit!

Researchers at Jaipur University discovered that just one yoga class and one jogging session a week could cut your risk in half of developing heart disease.

One group of 225 patients participated in aerobic exercise, another group of 240 patients participated in yoga, and a third group of 285 participated in both yoga and aerobic exercise.

The findings showed that aerobic exercise only and yoga only groups showed similar reductions in blood pressure, total cholesterol, triglycerides, LDL, weight and waist circumference. 

However, the combined yoga and aerobic exercise group showed a two times greater reduction compared to the other groups. They also showed significant improvement in left ventricular ejection fraction, diastolic function and exercise capacity.

And researchers at the University of Exeter concluded that exercising in nature afforded people a greater feeling of revitalization and positive energy, as well as decreasing tension, confusion, anger and depression. For the study, reviewers collected data from 11 trials involving 833 people. 

The research was conducted in collaboration with Public Health England as part of the Health Protection Research Unit in Environmental Change and Health. 

Dr Angie Bone of Public Health England, said: “Evidence suggests that access to good quality green space is linked to feeling healthier, a lower body mass index and decreased levels of obesity, and improved mental health and wellbeing.”

If you want to join our weekly Yogging session at Formby Pool's Park  email me formbyyoga@gmail.com or call 07808 800 681 to book your place. Session costs £5 and runs between 9.30am and 10.30am every Sunday (weather permitting).

Meeting Up in Rag Doll Pose

Anyone who comes to my classes knows we have several poses where we meet up so everyone can take their time to move through the flow.

Rag Doll is our first meeting point and it's a great way to linger for a while at any time.

Its perfect way to iron out those creaks if you have been sitting, standing, running or doing anything for some time and just want to let go.

Keeping a soft bend in the knees Rag Doll is a great way to release tension in the lower back and the hamstrings.

It's also an *inversion* with the heart higher than the head which means its a great pose for stress relief.

I am a big walking fan and regularly stop along my walk to take a Rag Doll pose when I feel a little tired or achey.

The other big benefit of this pose is it is great for digestion as it helps to massage the internal organs.

Rag Doll is suitable for most people although not advised for anyone with eaye/ear problems, high blood pressure and acute disc/back problems.

To come into Rag Doll pose take the feet hip width apart and allow the weight to settle evenly into the four corners of your feet, take a big inhale and Smile to the Sky (see last week's pose), soften your knees a little and drape your torso over your legs.

You can let the arms relax all loose and floppy like a rag doll or gently clasp each elbow with the opposite palm.

Allow the weight of your head to hang down with the crown of the hand pointing to the floor, releasing any tension in your neck.

Enjoy for 10-20 deep breaths.

Beach and Walking Boots optional!

*The science bit: how inversions relieve stress?

The nerves that control heart rate and blood pressure are regulated through sensors called baroreceptors. These baroreceptors detect any changes in your blood pressure, stretching when blood pressure is high and shrinking when blood pressure is low.

If your baroreceptors detect a fall in your blood pressure, they  tell your  brain to increase your heart rate, constrict your blood vessels to raise your blood pressure, and switch your nervous system to fight or flight mode. 

Alternatively, if your baroreceptors detect an abnormally elevated blood pressure, they tell your brain to slow your heart rate, relax your blood vessels and switch your nervous system to relaxation mode.

With your heart higher than your head, gravity causes more blood to flow in the direction of your head, creating more pressure than usual. As the pressure on those arteries increases, your baroreceptors are stretched, and this causes signals to be sent to your central nervous system as if your blood pressure was high throughout your body. That in turn causes your brain to reduce the pressure on the arteries, slowing your heart rate, relaxing your blood vessels, and releasing hormones that decrease adrenaline production. This automatically switches your body to relaxation mode.

Smile to the Sky Pose

Building on last week's Mountain pose is a variation of Upward Salute/Urdhva Hastasana called Smile to the Sky.

I learnt this new variation during the summer when I attended a week-long course to become an accredited trainer with the Youth Kids Mindfulness organisation and I am looking forward to adding this to my classes when I return to teaching in local primary schools this week.

The Youth Mindfulness Kids Programme  introduces mindfulness in a way that that is engaging, relevant, and enjoyable, making use of music, games, activities, experiments, videos, songs and group discussion to teach practices such as mindfulness of breathing and the cultivation of kind awareness.

Smile to the Sky comes in lesson 10 but you

 don't have to wait.

Simply begin in Mountain Pose, take a big breath in through the nose and out through the mouth.

Allow your next in breath to initiate a slow, gentle sweep of the arms over the head and as you arrive, look up, smile to the sky and let your exhale gently return your arms to your sides.

Repeat as many times as you wish.

Simply smiling brings huge benefits to your body and mind.

Smiling and laughing releases neurotransmitters which makes you feel happy.

Smiling and laughing also reduces levels of cortisol, the stress hormone and increases energy levels.

Smiling is infectious.

Ask my daughter who took this photograph in the middle of Liverpool's Cavern Walks shopping centre and met with many amused responses!

Happy New Year

September always seems like the start of a new year for me.

Maybe its because I once worked in education and spent a long time as a student.

 I always find fresh starts easier to make while the weather is warmer in September than the start of the calendar year in January!

It has been a while since I posted on this blog but my New Year's Resolution is to keep blogging on a regular basis.

Maybe you could make yoga part of your New Year Resolution too.

Over the summer I have enjoyed lots of short trips in this beautiful country where I have persuaded my long suffering husband to snap some pictures of my poses.

But there is a method in my photo madness.

I hope the beautiful settings will inspire you to keep practising.

This week's pose is Mountain Pose and this photograph was taken in May at the top of a tarn in the Lake District near Grasmere.

I love Mountain Pose.

It is my most practised pose as it can be done anywhere - on the mat, at the bus stop, queuing in the supermarket or indeed at the top of a tarn.

So why do I love it?

Mountain Pose or Tadasna is the foundation of all standing poses.

It can be used to centre the body before and after all poses.

Mountain Pose improves posture by strengthening the legs, core and muscles of the torso.

It offers the opportunity to explore balance of the body and mind.

By rooting down through the feet and rising through the crown it creates a sense of wellbeing.

With the arms by the side and slowly turning the palms to face forward there is a sense of opening across the heart.

BKS Iyengar said that it was impossible to feel depressed during this strong, steady stance.

So how do you do it?

Stand tall with your feet together, big toes touch, heels as close as is comfortable.

Lift the toes, spread them nice and wide and slowly lower back to the ground so your weight is balanced across a strong base.

Draw the thigh muscles upwards without locking the knees.

Keep the pelvis neutral as you engage the muscles of the buttocks and abdominals.

Lift your shoulders up to the ears and then let them fall back down as if you were wearing a suit of armour and the shoulder blades slide down to the buttocks.

The chin is parallel to the floor, the neck lengthened.

Imagine a pice of string attached to the crown of your head drawing your body upwards.

Now breathe, softly and deeply.

Visualise your body as strong and steady as a mountain.

Enjoy.

Keep on Yogging

We all love a bit of yoga on the beach but in this country the opportunities are few and far between, right?

Wrong?

Yogging, a mixture of yoga and jogging is the answer to UK yoga on the beach all year round.

In Formby we meet most Sundays at 9.30am to enjoy a yoga class in the great outdoors.

On the last weekend of the month its a Saturday at the same time.

If its raining or the tide is high we head off to the pinewoods.

As you can see by the photographs it is a lovely way to feel energised.

Here we are with frost on the sand and still able to enjoy our yoga outside in temperatures of 0!

Small bursts of jogging help our muscles to stay warm and the blood to keep flowing before we make a few stops for some yoga sequences focusing on strength and flexibility before a blissful relaxation with the sounds of the waves rolling in.

If you fancy giving it a go email me on formbyyoga@gmail.com to book a place.

The class costs £5 and if you want to bring your son or daughter over the age of 11, one child comes free.

Just a few guidelines

1. We aim to run the classes in all weathers except heavy rain and strong winds. I will confirm the class 24 hours before on my Formby Yoga Facebook Page and Instagram Page.

2. Yogging is a mix of yoga and jogging. The jogging is just enough to keep your muscles warm so you can enjoy the benefits of yoga outside. Running shoes are advisable.

3. You will get sandy and gloves can protect your hands and keep you warm.

4. As the wind can whip up on the beach a hat, hoody or buff is recommended. 

5. Ending the class with Savasana is a lovely wind down but make sure you have layers to keep you warm if you feel the cold. A hat or hoody can keep you warm and stop sand getting in.

6. Please meet at our meeting point (confirmed when you book in) at 9.30am prompt. The class is an hour long but allow 5-15 minutes to run, jog or walk back from the beach.

HAPPY NEW YOGA

HAPPY NEW YEAR

This year is an exciting one for me as this week I give up my day job and venture full time into the world of yoga teaching.

It means I have more time for classes and events.

Last week I ran my very first monthly workshop looking at ways to make yoga a part of your daily routine with lots of tips, sequences and ideas.

February's Workshop on Saturday February 3rd costs £10 and we will spend two hours exploring the Ashtanga sequence.

I have new classes starting but for an up to date timetable here is my current list of classes.

If you have any queries please do not hesitate to email me, formbyyoga@gmail.com

The February Workshop takes place at Holy Trinity Workshop between 2pm and 4pm on Saturday February 3rd and costs £10.

In the workshop we will be exploring the Ashtanga Sequence. 

Ashtanga Yoga is a dynamic system of yoga - ideal for burning up fat!

We will learn about breath, bandha and gaze and practice the 90 minute sequence including the sun salutations, standing postures, the most accessible poses of the primary series and the finishing sequence.

If you would like to book a place, please let me know as the spaces are limited.

Formby Yoga Timetable

Formby Yoga Classes

Monday: 8pm – 9pm

Strala RELAX at Holy Trinity Workshop

Tuesday: 6.30pm – 7.30pm

Teen Yoga at Absolute Yoga, Crosby £5 drop-in

Wednesday: 9.30am-10.30am (starts January 17^th 2018)

Ashtanga inspired class at Holy Trinity Workshop

Wednesday: 7.30-8.30pm

Ashtanga inspired class at Formby Fitness

Thursday: 6.15pm-7.15pm Very Gentle Yoga at Holy Trinity Workshop

Friday: 6-7pm Strala RELAX Class at Formby Fitness 

Saturday: 9.15-10.15am

Dunes Leisure Centre, Southport, free to members

Sunday: 9.30am – 10.30am

Yogging (mix of yoga and jogging) in locations around Formby Beach - email or message to book and for further details formbyyoga@gmail.com

· If you have never been to Formby Fitness and are not yet a member you can try my Wednesday or Friday class for free. Just ring 01704 878887 to book.

· My classes at Holy Trinity and Yogging are £5 drop in or £25 for 6 class pass valid for 3 months. 

Yoga in School

Recently, I had the opportunity of working with children at a Southport school and teaching weekly classes.

Children in Reception, Year 1 and Year 2 attended a programme of yoga classes to help them relax and unwind during the Summer term.

Yoga is a wonderful tool for children as it challenges them physically, helping to improve strength and flexibility, while introducing a variety of breathing techniques and demonstrating the benefits of relaxation.

Simple exercises such as playful breathing techniques can increase the amount of oxygen in the blood resulting in a more alert and focused mind.

Yoga poses can also help relax the muscles, especially if children are spending long amounts of time hunched over their desks.”

At the end of the four programme, the children reflected on what they had enjoyed about the sessions and how Yoga makes them feel.

Chloe said, “Yoga makes me feel grateful, still, happy and peaceful,” whilst Igor, aged seven, explained, “My favourite part of yoga is the Sun Dance because it feels like a real sun and it lights me up like sunshine.”

A spokesperson for the school said, “The children thoroughly enjoyed the Yoga sessions which have had a positive impact on how children behave around the school.

“In Year 1, the Yoga lessons have helped children to develop listening skills, observational skills and improve their ability to follow instructions. Children now line up now in stick pose and lips closed!  

“Thank you so much for coming to our school!”

If you would like to know more please email formbyyoga@gmail.com

Yogging

Welcome to the new term.

Working in an education environment I always see September as the start of the New Year.

This September I went to Whitby to train with Yogging founder Heather King to bring Yogging to Formby.

Yogging is essential a mix of Yoga with Jogging.

The jogging helps to keep the muscles warm enough to practise yoga outside all year round in the UK.

Thanks to a group of my yoga students who trialled the classes on Formby Beach last weekend I am not offering two classes every weekend at 9.45am on Saturday and Sunday mornings.

If you'd like to join in or find out more information please email me at formbyyoga@gmail.com

There is nothign like enjoying a welle arned Savasana while listening to the waves and cormor

Gone Fishin'

I'm away between August 5 and 12.
My next classes begin Monday August 14 and run as below with the exception of Thursday August 17 when there is no class.

General Classes 

Monday 8pm - 9pm: Gentle Flow Class at Holy Trinity Workshop, Formby

Wednesday 7.30pm - 8.30pm: Strong Flow at Formby Fitness

Thursday 6.15pm - 7.15pm: Beginners Flow at Holy Trinity Workshop, Formby

Friday 6pm - 7pm: Relaxing Flow Class

at Formby Fitness

Our Mala

Last autumn my yoga teaching was transformed when I attended Strala Yoga intensive in London with Tara Stiles and I had the 'aha' moment when everything I felt about how I should share my love of yoga fell into place.
 In London I also sat on the next mat to Niraj Shah who set up The Present of Yoga and this week I read about Our Mala  on his Instagram page.
Here I found something else I was looking for - a way of using yoga to give back. 
From this month I will be sending all the profits from my last Thursday class of each month to Our Mala to help support traumatised refugee women heal by providing free specialised yoga classes.

Ourmala was founded in 2011 by a Yoga teacher called Emily Brett at Hackney City Farm in East London.

Emily had been teaching Yoga to vulnerable refugee and asylum-seeking women at the British Red Cross’ Destitution Centre in Dalston, all of whom had experienced gender based violence, were at risk of destitution and were either pregnant or had children. 

The Mala Initiative is a community of inspired Yoga, Meditation and Wellbeing teachers, studios and organisations committed to helping Ourmala's mission. This is to help refugee and asylum-seeking women find strength, hope and support to rebuild their lives through the practice of yoga. Consistent practice helps them move on with life and leave despair behind.

All funds raised via The Mala Initiative go directly to providing free therapeutic Yoga classes, travel refunds, hot lunches and English lessons and much more. £5 pays for travel to class for one woman, £40 pays for travel refunds for eight women.

If you want to help support this work then join me in a very gentle @stralayoga flow on Thursday June 29 at Holy Trinity Workshop in Formby.

The Keep Calm Exam Guide for parents

Yesterday an article I wrote for The Liverpool Echo was published with advice for both parents and teens.

If you didn't see the article, here is the full text with some links that were not available in the paper.

The Keep Calm Exam Guide for parents

By Jane Gallagher

SATs, GCSEs, A levels and degrees. As a mum of four, almost grown-up children, I have been around the exam block more times than I care to remember. The dark clouds of exam season blackened even the sunniest days between April and August. And while 2013 may have been a good summer, for me it was the darkest of times. I had one child preparing for GCSEs, another taking A levels and the eldest sitting his university finals. Yes, the stress levels were high and not just for my children; my own stressometer was off the scale.

I worried about whether I was nagging too much or too little, whether I should be rewarding their efforts with sweet treats or inedible healthy concoctions. Should I disconnect the wifi or did they need it to access the internet? And the real question behind this stress - what would happen if they didn't make the grade?

And it is not just parents who worry. Anxiety levels among young people are on a rapid incline with exam fears just another to add to the list of worries. Last year ChildLine reported a rise of 20% in calls with concerns about exams. So how can parents support their children at this time?

From my own experience I have two words to offer: let go. Let go of your anxiety. The summer of 2013 had pretty much played on repeat until 2014 when I began studying myself (to become a yoga teacher) and had my own Eureka moment. I decided that it was time to practise what I preached. At the end of teaching a yoga class  I would remind my class that should their thoughts drift back to the past (have they done enough revision?) or ahead to the future (what if they don’t get the grades they need?), remind themselves to come back to the present.

That night in the early summer of 2014 I went home and decided the best way I could help my children was to let go of my own fears and anxieties. Of course I could still do the supportive things and there are lots of excellent online articles about how you can do this. And while I couldn’t make them work harder or less if they didn’t want to, I could take control of the only thing in my power. I could work on reducing my own stress levels. I could made sure that I found time each morning to sit quietly, stretch a little and focus on my breathing. And once I reduced my own stress levels it had an amazing ripple effect. And while I can’t say the exam results in our house have been better since 2014, they certainly haven’t dropped, unlike everyone’s stress levels which have reduced considerably.

Why Yoga Works

Yoga, incorporating breathing exercises, movement and mindfulness has much medical evidence to support its effectiveness. For example, researchers from Boston University’s medical school found that levels of the amino acid Gaba are higher in those who perform yoga than those who don’t. Higher levels of Gaba in your system make you feel happier and more relaxed. It has been proved that focusing on the breath in yoga stimulates the parasympathetic nervous system, which has a calming effect on the body and can also improve concentration. Dr Katherine Weare, Professor of Education at the University of Exeter concluded in a 2014 report into the practice by saying: “Mindfulness correlates positively with wellbeing, positive emotion, popularity and friendships, and negatively with negative emotion and anxiety.”

How much yoga do you need to do?

In 2016 researchers at Western Sydney University found a 33% reduction in anxiety among patients who practised just 12 minutes of yoga a day compared with those receiving treatment as usual. More importantly, they observed an increase in resilience and frequency of positive experiences and a reduction in the frequency of negative experiences.

Do Good Grades Really Matter?

While exams results can indicate a level of knowledge and skills they are not the only predictor of success in life. The Institute of Directors surveyed its members and found that they valued soft skills — communication, team-working and leadership — just as much as academic and technical skills. Seamus Nevin, Head of Employment of Skills Policy, said: "Exam results are important, but they are only one element of a broad and comprehensive education.” And whatever happens, it’s never too late to return to studies. After all, the former lead singer of D:Ream picked himself up after a disappointing Grade D in his A-level Maths to become a Master of the Universe, otherwise known as Professor Brian Cox.

Simple Practices for Parents and their Children

You don’t need to attend a class to gain the benefits of yoga, you can reap the rewards of the ancient science of life by regular practice in the comfort of your own home.

If you have 1 minute try some breath awareness

Sit comfortably with your spine long, eyes closed and hands resting on your lap. Take your attention to the part of your body where you feel your breath. Notice how you are breathing and then take your awareness to the tip of your nostrils. Notice the cool air entering your body and with your mind’s eye follow that breath. Notice where the inhale becomes and exhale and where the inhale becomes an exhale. Spend one minute riding the wave of your breath.

If you have 3 minutes

Follow the Breathing Space Meditation by Professor Mark Williams, Honorary Senior Research Fellow at the University of Oxford which is available on youtube. 

If you have 12 minutes

Begin with 5 minutes of breath awareness, move through five rounds of Sun Salutation A (tutorials on youtube) and conclude by lying quietly in a comfortable position and take yourself through an auto-suggestive relaxation by saying silently to yourself (‘I relax my feet, I relax my feet, my feet are relaxed’ and so on moving through the whole of your body and ending with the crown of your head). 

If you have time for just one pose

Try Viparita Karani otherwise known as Legs Up The Wall Pose which is perfect for tired bodies and helps to calm anxious minds.

Simply lie close to the wall with your legs supported by the wall. Rest your hands by your sides, above your head or lightly on your abdomen and feel the expansion of your abdomen as you inhale and the gentle release as you exhale. Keep the back of the neck long and soften your shoulders into the floor. Stay here for up to 10 minutes with your eyes closed.

Surviving the Exams Season for Teens: Part Three

Trying to balance schoolwork, friends, hobbies and possibly part-time jobs can all be a bit overwhelming especially when exam season begins. 

At times when you are feeling overwhelmed Child's Pose can be extremely helpful.

Pic courtesy of www.teenyoga.co.uk

Most yoga teachers will offer Child’s Pose as a resting pose whenever you feel you need to take a break during class. There is a very good reason for this as it is a gentle and calming posture. It is great for relieving back, shoulder, neck and hip strain.

How to Do Child's Pose

Begin by kneeling on a yoga mat or the floor. Bring your knees together and your buttocks to your feet. 

Exhale and slowly rest your torso over your thighs so that your forehead touches the mat or rest it on a book. 

You can keep your arms in line with shoulders over your head or rest your hands, palms facing up by your feet.

You can also try putting your big toes together and taking your knees as wide as your mat on either side for a bigger stretch.

Stay here for 5-10 deep breaths maybe adding a gentle sway form side to side.

Surviving The Exam Season For Teens: Part Two

Revision is not always the most exciting time of year but it can be the most rewarding when you sit down at your exam desk and those hours spent consolidating your knowledge are now deeply embedded in your brain for easy access.

When you are going through the revision process it can sometimes feel as if your brain is crammed and fit to burst. Generally, experts who have analysed revision techniques have found that little and often is best and taking regular breaks is much more effective to allow those layers of learning to settle.

When you do schedule your revision, try to add some breathing breaks.

Alternate Nostril Breathing is a great way to create a sense of calm balance within your body and mind enabling you to improve concentration levels and focus.

How To Practise Alternate Nostril Breathing

Sit comfortably with your legs crossed and raise your right hand to make the Vishnu Mudra by folding down the index and middle fingers. If this is difficult just place your palms together and your thumbs at the tip of your nose. Close the right nostril with the right thumb and exhale completely through the left nostril. Inhale completely through the left nostril, keeping the right nostril closed with the right thumb. Release the right nostril and exhale completely. Inhale fully through the right nostril and then release the left nostril and exhale completely. This is one round. Aim for 10 rounds and then rest your hands on your lap taking a few gentle breaths in and out using both nostrils. Rub your palms together to create some heat in your hands and gently place them over your eyes as you gradually open your eyelids and return to your studies refreshed.

The science bit

A 2011 study of engineering students demonstrated how alternate nostril breathing boosted academic performance by improving feelings of well-being, memory and stress relief.

Find out more about the research here

Surviving the Exam Season for Teens: Part One

It's that time of year that brings the darkest clouds on the sunniest of days: EXAMS!

But don't panic, you can create your own sunshine and find light at the end of the tunnel by applying the yogic magic to the season.

Over the next few posts I will be introducing a series of simple yogic practices you can do whenever you take a break which will bring an instant sense of calm (and perspective).

One of the most relaxing poses is Viparita Karani or Legs Up The Wall Pose.

How does it work?

This is an inversion where your legs are above your head and you gain the same benefits as if you were in a headstand or handstand.

This is a powerfully restorative pose that will rejuvenate tired legs, relieve mild backache and calm an anxious mind.

Avoid if you have serious back, neck or eye problems.

Instructions

Lie with your buttocks as close to the wall as possible and extend your legs up the wall. Position your palms to your abdomen or arms out to the side.  Alternatively, arms overhead with elbows softly bent.  Allow the shoulders to soften and relax into the floor. Keep the back of the neck long.  Stay here for up to ten minutes, breathing deeply through the whole body. Alternatively, you can let the legs fall out to a wide “V” shape to stretch the inner thighs.

Another great use for your heavy text book is to place it on the top of your feet as it will help you feel more grounded.

Visit next week for another pose to help ease you through the exam season or join Teen Yoga every Tuesday at Life Balance Studio, Harington Road, Formby between 6pm and 7pm.

Welcome to Spring

Time to roll out your mat and go with the flow.
All classes are located in Formby.
My Spring Schedule is as follows:

Mondays
Holy Trinity Workshop
8pm - 9pm
A mixed ability class suitable for all levels
£5 drop-in or £24 for 6 class pass (can be used on Mondays and Thursdays)

Tuesdays
Life Balance Studio, Harington Road
Teen Yoga (12-17)
£5 drop in or £20 for 5 classes
Classes run during term time only
(No classes Tuesday April 4 and 11 and May 31)

Wednesdays
Formby Fitness
Ashtanga Inspired Yoga
7.30pm - 8.30pm
£5 drop-in or free to members

Thursdays
Holy Trinity Workshop
6.15pm - 7pm
A gentle class - perfect for beginners or those who want a slow flow class
£5 drop-in or £24 for 6 class pass (can be used on Mondays and Thursdays)

Fridays
Formby Fitness
Relax Flow with yin postures
6pm - 7pm
£5 drop-in or free to members

121 sessions are available from £20
For more information email formbyyoga@gmail.com
or follow FormbyYoga on Twitter, Instagram and Facebook