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
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.
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 schoolfound 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.
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.
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.
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.
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
