Aries New Moon & Solar Eclipse

The 20th April 2023 brings a New Moon in Aries along with a rare hybrid Solar Eclipse!

Eclipses are a time of BIG energy - bringing life lessons, significant changes and new beginnings. The intensity of the combined Aries New Moon & Solar Eclipse has the potential to propel you forward on a new path, perhaps before you think you are ready. The universe is asking you to trust that you are. While it might not be easy, fiery Aries urges you to own your truth without apology, and let go of anything that's standing in your way y

While the effects of a New Moon last 4 weeks, the effects of the Solar Eclipse last for nearly six months.

You can expect a 'turbocharged fresh start' which means it is the perfect time to turn over a new leaf or start a new project to create the life of your dreams. It is also the time to sacrifice your need to be in control and have confidence in the universe to guide you in the right direction!

 

5 Realistic Tips for a Consistent Yoga Practice

We all know the drill. You tell yourself you’re going to make yoga a regular habit, then life gets in the way and somehow you haven’t been to a class in weeks. It’s common for motivation and consistency to go in ups and downs, yet consistency in your yoga practice is where the magic happens. A regular and consistent yoga practice builds strength, increases flexibility, allows you to let go of stress and anxiety and connects you to your true self - truly ALL the good stuff. Read below for our 5 realistic tips on how to stay consistent with your yoga practice.

How to stay consistent with your yoga practice

1. Plan your classes in advance

   The first step to staying consistent in your yoga practice is to plan out your classes in advance. Look at your calendar for the next few weeks and set aside time in your schedule for yoga. Booking your classes online in advance will help you to find the time and stick to it!

2. Keep to the same classes each week

   Choosing a class that you love and committing to it each week takes the decision fatigue out of the equation and allows yoga to become a regular part of your routine.

3. Prioritise your ‘me-time’

   When life gets busy it can be easy to let go of the things that seemingly ‘don’t matter’ as much. Making time to look after yourself allows you to be a better mother, friend, sister, colleague, boss etc. So learn to say no once in a while and say yes to prioritising yourself!

4. Ask yourself “How will I feel after a yoga class?”

   If you find yourself making excuses for why you can’t go to class, ask yourself how you will feel after the yoga class. Do you ever leave a yoga class with regret thinking “I wish I hadn't done that?” I can almost guarantee the answer is a definite “NO!” Yoga allows you to move your body, center your mind and connect to something deeper so that you come away feeling relaxed and refreshed.

5. Don’t beat yourself up if you miss a class - or 5!

   If you miss a few classes and find yourself falling out of the habit, don’t let this completely sidetrack you. There is no need to wait until next week or next month to get back into your routine or regular habits. Get back on track as soon as your next scheduled class rolls around. As long as you pick back up when things get a little sidetracked, you’re on the right path! There’s no such thing as perfection!

So if you’re serious about making yoga a constant in your life, take yourself through these five steps and remember to practice Tapas (sanskrit for discipline) in the moments where things might start to slip. While routine and discipline is important, remember to listen to your body and intuition. Learn to know when you truly need a break or when the mind is doing you a disservice.

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“The very heart of yoga practice is ‘abyhasa’ - steady effort in the direction you want to go.”
- sally kempton

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Journal Prompts - Intentions for the New Year

This time of year is perfect for seeing intentions and healthy habits for the year ahead, making a plan to prioritise your health and wellbeing so you can show up as your best possible self for family, friends, work and most important of all - yourself!

About this time of year we start to hear the buzz of new years ‘resolutions’ that often imply there is something wrong with your life that needs to be fixed. These resolutions often come with a lot of pressure and specific time frames, yet the statistics show that in reality only 8% of people actually follow through and achieve their resolutions.

A more mindful alternative offered is to set intentions, rather than resolutions. Intentions are cultivated over time, requiring attention, patience and room for mistakes and alternative paths that open up. Resolutions require rigid results whereas intentions offer flexibility and space to create the life you want to live.

Here are a few of our favourite journaling prompts for this time of year. We suggest making a cup of tea, putting on some mindful music and settling in for an hour with pen and paper to get your thoughts written out. You definitely don’t have to set concrete goals which can lead to feelings of failure or disappointment, but just setting some loose ideas of intention for the year helps in gaining clarity on what you want your 2023 to look like. 

What can you do this year to bring you closer to your ideal life?

What is something you can do daily to feel joy and happiness?

What is something you can do weekly to become more present and mindful in your life?

What are some bad habits you will let go of this year? 

What are some positive habits you will create this year?

How will your life look different in 6 months time?

How can you narrow the gap between your current life and your dream life in 2023? What actions can you take?

What are your three themes for this year? (e.g. presence, gratitude, compassion, honesty, self-care, challenging myself, boundaries etc.)

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“We must be willing to let go of the life we planned so as to have the life that is waiting for us.”
- Joseph Campbell

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Golden Gratitude: our yoga teachers share what they are GRATEFUL for this month!

Practising gratitude regularly is a complete game changer. As yogis we have known this for years but now the research is backing that up though with various studies looking at the impact of gratitude on people's lives - and surprise surprise - people who regularly practice gratitude are generally happier and more optimistic! Studies show that people who regularly take time to notice and reflect on the things they're grateful for experience more positivity, express more compassion and kindness, and have healthier relationships with the people around them.

 

 

Building your capacity for gratitude isn’t hard, it just takes conscious effort. When you are in a grateful mindset you are able to notice the little wins - like waking up to sunshine on a Saturday or finding a free spot in the carpark before the yoga class you were running late to! When you make an effort to notice the small moments of positivity throughout your days it strengthens your ability to notice the good on a regular basis.

Yogic philosophy and Patanjali’s eight-limbed path includes the concept of ‘santosha’ which can be translated as ‘contentment.’ Practising gratitude is one of the ways to become more content with your life and appreciate what you already have, instead of always reaching for something else to make you feel happier. The more you can bring your attention to that which you feel grateful for, the more you’ll notice to feel grateful for!

There are many different ways to practise gratitude, from gratitude journaling, saying thank you to your barista for the perfect coffee or setting an intention of gratitude before your yoga class. Whatever it is that gets you frequently noticing the good will have a positive effect on your life.

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“Gratitude turns what we have into enough, and more. It turns denial into acceptance, chaos into order, confusion into clarity... it makes sense of our past, brings peace for today, and creates a vision for tomorrow.”

- Melody Beattie

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Hear from the Golden Yogi team on what we’re feeling grateful for this month!

 

 

 

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My Pregnancy Yoga Journey - with Greer Taffard

Discovering Pregnancy Yoga during her first pregnancy, Greer found subtle techniques to adjust to her new and changing body and found tools to stay calm and centred during labour. During her second pregnancy though, yoga was not a possibility and her experience was a completely different one. When Greer become pregnant for the third time she was determined to not have a repeat scenario, and committed to twice weekly yoga classes. Hear about Greer’s three pregnancies and why she believes pregnancy yoga is a must for all pregnant women!

In hindsight I realise how my first pregnancy had some very lonely and vulnerable times. Being in Australia without my family around and without really any friends that were having babies, I chose the road of 'ignorance is bliss' and trusted that things would work out.

It was during my second trimester that I discovered pregnancy yoga and immediately felt completely at home. Through these classes I was able to learn small subtle techniques and practices to get within my new and constantly changing body. The classes also gave me a chance to settle my mind as I tread amongst a world of unknowns for the first time.

I had a male obstetrician who was fantastic but knowing what I know now I can see what was missing. The process and the environment lacked the nuturing and connection that I needed. Looking back I can identify a longing for trust and connection amongst the support.

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“I discovered pregnancy yoga and immediately felt completely at home.”

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My first child, Nixon, was breech up until 37 weeks when my obstetrician successfully turned him. That experience, along a 2hr 50min labour at 41 weeks that consisted of fontuse, forceps and episiotomy scenarios, I got through with the techniques of the breath and grounding that I had learn from pregnancy yoga classes.

My second pregnancy was a completely different experience because of where we lived, the lack of family support and hubby working 2 hours away (thankfully having beautiful lifelong friends to fill those voids). All of these factors meant I could not do any yoga. I had a short cervix and was at risk of preterm labour. I struggled to stand for longer than 40 mins at a time - I had forgotten how to use the support and energy from the earth beneath and was disconnected as I spent each day just trying to do the best I could do as a mum. My second child, Ihaia, arrived early at 35 weeks - a posterior labour and a radiating back for 4.5 hours. It was a quick labour again, but I was unprepared mentally and physically.

Due to the early arrival I didn’t have my hospital bag ready, Ihaia being taken away to the incubator and being in special care for 8 days. Nathan and Nixon at home 45 mins away - I felt massive missing holes as I sat in the room with none of my boys with me at that moment even though it was still the happiest time of my life having brought our new baby boy into the world.

Just over 2 years later I found myself back living in New Zealand and pregnant for the third time. I was determined to not have a repeat scenario and create a completely different experience to my last two pregnancies. I committed to pregnancy yoga classes twice a week to give myself the time out, the space to connect with other beautiful mums again in the safe loving and welcoming studio, strengthen my body after having grown and birthed 2 humans already, and really connect my breath to my mind and body. I learned how to position my body to avoid the posterior position as much as possible. To strengthen my pelvic floor while I went through the pregnancy with a short cervix again, we had a moment at 32 weeks where Sabine teased us about possibly arriving early - but rest, support from family, friends and beautiful midwives, and feeling the flow of my breath and the calm of my mind - calmed things down. At 39 weeks Sabine smoothly arrived in 55 mins at 4:44am where she was placed on my chest and she stayed - connected to each other with our beating hearts and flowing energy.

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“I'm so grateful and blessed to have truly discovered the power of yoga at such a profound stage of my life.”

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We all learn how supported we are by the universe at various stages of life - I'm so grateful and blessed to have truly discovered the power of yoga at such a profound stage of my life. To know now how it is a continual practice - thank goodness for constantly learning and practicing new tools as I navigate through breastfeeding, toddler tantrums, brain development, relationship building and school life as well as settling and moulding into the constantly changing new me.

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Written by Greer Taffard

Greer is a much-loved pregnancy yoga teacher at Golden Yogi, balancing teaching in between family life. To see when Greer is teaching next, click here.

Studio Reopening - RED Protection Guidelines

We are so excited to let you know Golden Yogi will be reopening on Wednesday 3rd December! Although things may look a little different we are so happy to be back sharing what we love and connecting with the community. Below is a detailed overview of everything you need to know about our reopening. We will be offering both in-studio and outdoor classes to make sure everyone who wants to come to yoga is included. We will be operating with a COVID-Safe plan, keeping the safety, wellbeing, and enjoyment of our students and team as our top priority. We are overjoyed to finally be able to meet together, practice yoga together, be present together and connect within together.

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What you need to know

Schedule + Classes

Bookings are essential as all classes will have limited spaces available for 1m social distancing. Classes will also have a 2-hour cancellation policy, so please make sure to cancel out of class if you don't intend on coming along to give other yogis a chance to join. Book online here.

Bookings & Memberships

If you had paused your membership during the lockdown, please get in touch so we can reactivate this for you. If you need an extension on a class pass please also get in touch to organise this. We appreciate your patience as this is a manual process!

Studio

Golden Yogi has always been a place of upliftment, positivity, and happiness, and we are excited to continue offering a joyful and serene space for everyone to enjoy. We ask that you keep our space a "COVID-free Chit-Chat Zone", by keeping conversations about COVID etc. beyond the studio walls. May we let go of the outside noise and connect deeply within.

Outdoor Yoga Classes

We will be offering both in-studio and outdoor classes to make sure everyone who wants to come to yoga is included. See here to book an outdoor yoga class!

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Health & safety protocols for Studio Classes

We have the following processes and procedures in place at Golden Yogi during RED for the in-studio classes. See below for Outdoor Yoga Classes.

• Contact Tracing - We have the COVID QR code Poster at the door as you enter the studio. We will also have an electronic record of all students that have visited Golden Yogi. It is important to make sure your contact details on the Mind Body Online booking system are up to date with a contact phone number and email address for contact tracing.

• Vaccination Certificates - In line with the current government guidelines anyone coming to in-studio classes, including teachers, must be fully vaccinated. As you know, Yoga is about union and inclusion and so welcoming everyone as they are is one of our core values. After considering all our options we have decided to offer a dual timetable with in-studio classes as well as outdoor classes. Those who aren't yet able to return to us in-studio, are welcome to come along to our outdoor yoga classes.

  For anyone coming into the studio, we are required to see your vaccination certificate or valid exemption. To make this process as easy as possible, please send us your certificate ahead of time so we can add it to your profile. If you would prefer to show it in the studio please arrive 15 mins early to allow time for this. Please note that we will not keep your certificate on file, it simply needs to be viewed and checked off in your MindBody profile by our team.

• Please bring to class your own yoga mat and blanket. If you do own other yoga props like a strap and bolster, then you are welcome to bring these along to classes. If you do not own a yoga mat, we will have these to hire for $2 and they will be disinfected between uses.

• Social distancing - Please keep 1 metre apart where possible in the reception area. All yoga mats are spaced out in the large studio room and we will be limiting class numbers to 16 students per class. For social distancing, please use the floor guidelines for mat placement to keep the mats spaced out evenly.

• Class numbers are limited to only 16 - It is essential that you book online in advance and if you can’t make it to the class that you cancel the class so we can give the space to someone else that is wanting to come.

• Face Masks - Masks are required throughout the studio until you are on your yoga mat then you may remove your mask for the class.

• 15 minutes between classes - There will be a minimum of 15 minutes between classes to allow time for the transition so we only have one group of students in the studio at a time. Please arrive no earlier than 10 minutes before your classes so we can prevent social gathering at the studio.

• If you’re sick, please stay home!! Please do not come to yoga classes if you are feeling unwell. If you have symptoms of cold or flu call your doctor or Healthline and get tested. Please notify the studio if do get diagnosed with COVID-19 for contact tracing.

• Hygiene and Cleaning - Wash your hands. Wash your hands. Wash your hands. We also request that everyone uses the hand sanitiser upon entering the yoga studio. There will be hand sanitiser in the reception and in the yoga studio. Sneeze and cough into your elbow. We will regularly disinfect all surfaces within the studio and the studio will be professionally cleaned daily.

• Hands-on Adjustments - The teachers will not be offering hands-on adjustments during the classes.

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Outdoor Yoga classes:

• Social distancing - Please keep 2 metre apart and place your mat at least 2 metres away from other students.

• Class Size Limits - All classes are limited to 20 students

• Please bring to class your own yoga mat and props. If you do own other yoga props like a strap and bolster, then you are welcome to bring these along to classes. If you do not own a yoga mat, we will have these to hire for $2 and they will be disinfected between uses.

• Booking online - Please book online to secure your spot in the class and for contact tracing purposes

• Contact Tracing - We have the COVID QR code poster at the classes so please scan in when you arrive for your outdoor class. We will also have an electronic record of all students that have visited Golden Yogi. It is important to make sure your contact details on the Mind Body Online booking system are up to date with a contact phone number and email address for contact tracing.

• Face Masks - Please wear your face mask until the class starts and you are on your yoga mat

• If you’re sick, please stay home!! Please do not come to yoga classes if you are feeling unwell. If you have symptoms of cold or flu call your doctor or Healthline and get tested. Please notify the studio if do get diagnosed with COVID-19 for contact tracing.

• COVID Free Chit-chat Zone - Golden Yogi has always been a place of upliftment, positivity, and happiness, and we are excited to continue offering a joyful and serene space for everyone to enjoy. We ask that you keep our space a "COVID-free Chit-Chat Zone", by keeping conversations about COVID etc. beyond the studio walls. May we let go of the outside noise and connect deeply within.

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Online classes:

• Golden Yogi Online - Access Kundalini Yoga & Meditation classes with Erin O’Hara at Golden Yogi Online

• Free Youtube Mini Classes - Free Online Yoga Classes with your favourite Golden Yogi teachers over on our Youtube Channel

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We would like to take this opportunity to thank you for your patience and support over this time with all the changes in how we operate our yoga studio. We love continuing to support the community through this time of uncertainty and change. We would like Golden Yogi to continue to be a place of sanctuary and we look forward to seeing you at some classes again soon.

 

 

Reopening - Level 2 Guidelines

Yippee!! We are really looking forward to reopening the studio again for classes at Alert Level 2. We will have more freedom and life will be starting to move back towards normal again as we take the big step to Level 2. It is exciting to be able to reopen the studio for classes but we need to be mindful to prevent the spread of COVID-19 in the community.

We have the following processes and procedures in place at Golden Yogi during Alert Level 2:

• Please bring to class your own yoga mat and blanket. If you do own other yoga props like a strap and bolster, then you are welcome to bring these along to classes but they will not be essential. For hygiene reasons, we will NOT be providing any yoga props for classes and all classes will be taught as prop-free. If you do not own a yoga mat, we will have these to hire for $2 and they will be disinfected between uses.

• Social distancing - Please keep 1 metre apart where possible in the reception area. All the yoga mats are spaced out in the large studio room and we will be limiting class numbers to 18 students per class. For social distancing, please use the floor guidelines for mat placement to keep the mats spaced out evenly.

• Class numbers are limited to only 18. It is essential that you book online in advance and if you can’t make it to the class that you cancel the class so we can give the space to someone else that is wanting to come.

• Time between classes - There will be a minimum of 15 minutes between classes to allow time for the transition so we only have one group of students in the studio at a time. Please arrive no earlier than 10 minutes before your classes so we can prevent social gathering at the studio. No tea will be offered before or after classes. Only water and hot water will be available.

• Contact Tracking - We have the COVID QR code Poster at the door as you enter the studio. We will also have an electronic record of all students that have visited Golden Yogi. It is important to make sure your contact details on the Mind Body Online booking system are up to date with a contact phone number and email address for contact tracing.

• If you’re sick, please stay home!! Please do not come to yoga classes if you are feeling unwell. If you have symptoms of cold or flu call your doctor or Healthline and get tested. Please notify the studio if do get diagnosed with COVID-19 for contact tracing.

• Wash your hands. Wash your hands. Wash your hands. We also request that everyone uses the hand sanitiser upon entering the yoga studio. There will be hand sanitiser in the reception and in the yoga studio. Sneeze and cough into your elbow.

• Cleaning - We will regularly disinfect all surfaces within the studio and the studio will be professionally cleaned daily.

• Hands-on Adjustments - The teachers will not be offering hands-on adjustments during the classes at Alert Level 2.

Online classes:

• YouTube - Please subscribe to our Golden Yogi - YouTube Channel for FREE mini classes with your favourite Golden Yogi teachers. Join for Free.

We would like to take this opportunity to thank you for your patience and support over this time with all the changes in how we operate our yoga studio. We love continuing to support the community through this time of uncertainty and change. We would like Golden Yogi to continue to be a place of sanctuary and we look forward to seeing you at some classes again soon.

Namaste,

The Golden Yogi team.

We are now LIVE STREAMING ALL CLASSES!

We kicked off the LIVE streaming of classes today, via streaming platform ZOOM.

In light of recent government announcements, we have temporarily closed our studio for yoga classes effective immediately until further notice.

We will be Live Streaming the classes on Zoom so you can practice yoga in the safety of your own home. The live streamed classes start today Tuesday 24th March - check out our timetable here! 

To access our live streams of classes:

• Please register via Mind Body Online or the Golden Yogi App as you would a regular class - at least 30 minutes before the start time of the class.

• Please set up an account with Zoom (zoom.com). You can set up your personalised account here for free. It would be best to create a username similar to your name, so we can sync with the class roster. Once your account is set up, you are set. Zoom can be accessed via your web browser, and also downloaded to your device.

• 30 minutes prior to every class you are signed up for, you will receive a link with the "Meeting ID" to your live stream. Please join the live stream 5 minutes before the start time of the class.

• The cost of Online Live Stream Casual Classes will be $5 per class through your Mind Body account on our website or Golden Yogi App. All active monthly or annual memberships will have access to these classes at no extra changes.

Golden Yogi is grateful to all of our students and look forward to spending time together in the comfort and safety of our own homes to help reduce the spread of COVID-19. Thank you for your support and we hope to get through this all together one breath at a time.

Love and light,

The Golden Yogi Team

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We're all in this together.

Dear Yogis,

We are all in this together.

COVID-19 has very quickly changed the landscape of our community, and it is our aim to provide you with transparent updates and support to the best of our ability. It is our priority to keep you, our team, and our community safe and healthy.

Here at Golden Yogi we want to continue being your place of calm and refuge during a time of uncertainty. We will continue to offer classes until we are advised otherwise. There will however be changes to the timetable and studio, as explained in further detail below.

There has been some tough decisions made over the past few days, with the cancellation of events and workshops over the next few weeks. The events and workshops will be postponed and refunds will be offered. You might like to wait to see the new dates released for these, and we will let you know as soon as we have more information.

Please know we are closely monitoring the status of this virus. Thank you for your help with this serious matter.

Sat Nam x

Important Updates

COVID19 Prevention

At Golden Yogi, we have increased our already comprehensive cleaning procedures. We encourage you to bring your own mat, blanket, and blocks to help control the spread of germs.

We urge you to frequently wash your hands, avoid touching your face, eyes, and nose at all times, and try to maintain a reasonable distance from strangers.

Most importantly, please be sure to stay aware of your own health. If you’re feeling ill or notice flu-like symptoms or a cold, respect your community and yourself by resting at home.

Booking Online / App

We will be limiting class numbers to 20 per class to give more space between students.

Please book online to ensure your spot and keep updated with any timetable changes that may occur.

To download the Golden Yogi App, click here.

Online Classes

We are in the process of setting up online classes to go live next week. These will be available to all current members.

Golden Yogi Clinic

Naturopath and Homeopath appointments will continue to be available at the clinic and on Skype or Zoom. With the Coronavirus spreading rapidly through our community it is more important now than ever boost your immunity and keep healthy.

To find out more about the Golden Yogi Clinic offerings, visit our events or timetable pages.

Postponed Events and Workshops

Please note we have postponed the following:

20 March: Fall Equinox Activation with Erin O'Hara

21 March: Yin & Reiki Workshop with Hannah Crerar and Olivia Scott

29 March: Sound Shower with Avishai Barnatan

5 April: Reiki Level 1 Training with Olivia Scott

Pregnancy Yoga - 6 Week Courses - Monday & Thursday

Yoga Nidra ~ Yogic Sleep

At this time of year, it can feel as though everything is speeding up as we race towards the finish line of the end of the year. With work commitments to be completed, increasing social engagements, pressures of Christmas (both financial and social), feelings of overwhelm can increase and we can be left feeling a little less than sparkly.

With so much to do as the holiday season approaches, it may not seem like the best time to be talking to you about the importance of rest! And yet, it is precisely when we feel like we couldn’t possibly spare a single minute to indulge in something time-wasting as rest, that we need it the most. You cannot serve from an empty cup, after all, and when we continuously go go go, without taking the appropriate time to rest, we are mentally and physically exhausting ourselves.

At Golden Yogi, we offer the ultimate relaxation experience - a deeply restful and healing practice called Yoga Nidra (which means ‘Yogic Sleep’). Yoga Nidra is an incredibly effective form of rest for both body and mind – it encourages deep physical release and relaxation in the body and it quietens the busyness of the mind.

To practice yoga Nidra, you lie on the floor in Savasana. There, you’ll be guided to sense the body and breathe in specific ways to incite a relaxation response in you. This relaxation response is the secret sauce to Yoga Nidra because it balances the sympathetic and parasympathetic nervous systems allowing you to unwind into various, beneficial brainwave states, where our bodies restore and heal themselves naturally.

Science experts agree that an hour of Yoga Nidra practice is the equivalent of 3 hours of deep sleep. You will leave the practice feeling well-rested, refreshed and recharged. Feeling more present and with more energy for your children, partner, colleagues and with greater clarity of mind to perform at work and to get through the day without being exhausted by it all. It’s like having the best nap of your life without actually going to sleep!

Yoga Nidra will be offered on the 2019 Timetable on Sunday’s at 4.30pm in the Yin Yoga + Yoga Nidra class (90 minute class) and 6 Week Yoga Nidra Courses throughout the year.

Written by: Jo Eng

Restore Your Energy

What is restorative yoga?
A slow, gentle and nurturing practice that facilitates exploration into breath awareness and mindful movement deep within the body. Through a sequence of slow, considered movements (sometimes using yoga props) and focused breathing, this practice helps to move stagnant energy in the body and release tension.

Restorative Yoga at home or the office

How: Invite yourself to lie with your legs up the wall, chair, bed or couch.

Why: As an energy pick up – a healthy alternative to a piece of chocolate or cup of coffee!

When: A good time to try this is after lunch or at the end of your working day to help transition into the afternoon or evening, or just before bed. Try this with young children about, even for a “mama restore minute” as this often helps to extend a sense of calmness to them too!

The result - a nourishing replenishment for our physical, energetic and emotional well-being.

From practicing this for just a few minutes a day, a deep sense of restfulness and a revived sense of calm will be rewarded. When you have established a daily routine of 1-3 minutes, work up to 10 minutes which can deeply renew our vital energy allowing us to be more effective through the day.

Legs up the wall works by allowing the diaphragm to relax, therefore breath and energy (Qi) can flow freely through the torso extending out to all the extremities. The stillness in movement helps to calm the central nervous system and move us to our parasympathetic nervous system. This also allows all the blood to return to the central core and nourish all the organs, helping to top up their vital Qi (energy).

By Ange Gervan, Golden Yogi Acupuncturist

Yin vs. Restorative - What's the Difference?

A very common question we hear a lot of from students is “what’s the difference is between Restorative Yoga and Yin Yoga”? Senior Yoga teacher and teacher trainer, Jennifer Allen sheds a little light on these two separate approaches making it easier to distinguish one from the other.

As yoga continues to grow in popularity on a global level, it’s becoming clear that to enjoy a successful career as a yoga teacher amidst the diverse ‘shopping-mart’ of yoga styles now on offer, we need to be well-versed in not just one but at least several different styles of practice.  For me, it is reminiscent of my days as a professional dancer, when work opportunities would be limited unless you learnt to trade in your point shoes for tap shoes at any given moment!  Now, as a full-time yoga teacher, I have found that I encounter the very same scenario – I have needed to diversify my skills.  It’s not unusual for me to have to flow seamlessly from a 6pm dynamic, Vinyasa Flow class followed by a 7.30pm gentle, Restorative Yoga class.  As a result, when asked that ubiquitous question - “what style of yoga do you teach?” - my answer has quickly become “it depends on the day!”

Under the umbrella of Hatha Yoga reside many different sub-branches of yoga that share a common lineage of postures and principles. The difference between these various hatha yoga sub-branches lies in the stylistic execution of the practice or the approach to the practice. The word ‘Hatha’ means a balancing of universal polarities.  ‘Ha’ means ‘sun,’ ‘tha’ means ‘moon.’ Hatha Yoga therefore works to restore balance and equanimity in all aspects of the body, mind, breath and energetic space. The same Hatha principles that may be executed in a meticulously aligned and more static Iyengar Yoga practice, might flow more fluidly to music in a Vinyasa Yoga practice, or may be slowed right down and propped-up in a Restorative Yoga practice. The common thread woven through the core of all of these practices is: balance. 

In response to the hustle and bustle of today’s society, with its prevalence of ‘busy-ness disease’, the need for an approach to yoga that focuses on balancing our ‘yang’ lifestyle is on the rise.  Work stresses, traffic, parenting, keeping house, social expectations, and managing a busy calendar all contribute to the ‘yang’, or harder, more ‘masculine’ and more active aspects of our existence, leaving us with little, if any, time for quiet internalization. Therefore, the ‘yin’, or softer, more feminine, passive aspect in our life is left grossly out of balance.

Don’t get me wrong, there will always be a time and a place for the more dynamic, yang yoga practices - when the fire of our ‘tapas’, our austerity needs to be rekindled. However, balancing our yang approach to yoga with a practice that has qualities of yin is absolutely essential in restoring equanimity and therefore our health, wellbeing and vitality.  There are two particular yin-balancing practices that are finding their way to just about every studio timetable, Restorative Yoga and Yin Yoga.

So often I am asked - “What is the difference between Restorative Yoga and Yin Yoga?” These practices may have aesthetic similarities to the naked eye, but in truth, the only thing that these practices have in common is their quality of yin- balancing. Their overall intention and execution are actually very different. 

Restorative Yoga: the art of healing the nervous system

Based on the teachings of B.K.S Iyengar, Restorative Yoga at its core is a practice of passive healing. It is intended to carry the student into a deep state of relaxation by completely supporting the body in propped-up asanas, or postures.  This allows the practitioner to surrender completely, allowing prana, or vital life energy, to bathe the body in nourishment.  The kind of experience we are seeking when practicing restorative yoga is very subtle.  The physical sensations the student should feel are minimal as the body finds space to gently open into the support of the props. This is unlike other styles of yoga where the student may be asked to use their breath as a coping mechanism for intense sensations as tight musculature begins to release. I like to remind my students during a Restorative practice that it is an act of doing, without doing. In other words, through the use of props as support, one is able to surrender completely any holding or tension in the body, exerting absolutely no effort in this process. 

The physiological benefits of the practice are immeasurable. One of the major benefits of Restorative Yoga is the effect it has on the nervous system. The nervous system functions on two planes: sympathetic and parasympathetic. When the nervous system is in its plane of sympathetic function, the body enters its ‘fight or flight’ mode of survival. All of the systems of the body that are not needed for basic survival from say, running away from a saber-toothed tiger, temporarily cease functioning. Unfortunately, in today’s busy, stress-ridden society, more often than not, people are living prolonged periods of their daily life in their sympathetic nervous system! As a result, the body loses its ability to carry out basic daily functions, like proper respiration, digestion, and elimination. This concept causes me to ponder: did the caveman suffer irritable bowel syndrome, or just the high-powered businessman?  Restorative Yoga, as its name would indicate, ‘restores’ the body to its long-term plane of parasympathetic nervous system function, the function of ‘rest and rejuvenate.’ It is in parasympathetic nervous system mode that the systems of the body can restore balance, allowing the body, breath, and in turn, the thinking mind and internal energetic space to heal and function at their highest potential.

With its balancing, healing qualities for the nervous system, Restorative yoga is therefore a panacea for every body!  It also has many specialized applications, supporting those with conditions like anxiety, exhaustion, adrenal fatigue, chronic fatigue syndrome, hormonal imbalances and recovery from illness and surgery.   

Yin Yoga: deep release

Introduced by Paul Grilley in the late 1980s, Yin Yoga is based on the ancient, Taoist concepts of yin and yang – the opposite and complementary principles in nature. It works synergistically with the principles of traditional Chinese medicine to shift ‘chi’ through the body - what we know in yoga as ‘prana.’  In this traditional context, the quality of ‘yin’ can be described as stable, sturdy, feminine, passive, cold, and downward moving. The quality of ‘yang’ is understood to be changing, mobile, masculine, active, hot, and upward moving. From a physiological perspective, the muscles of the body are more yang in quality - warm and pliable. Whereas, the bones, connective tissue, joints and fascial network of the musculature are said to be more yin, cold and rigid in quality. Yin Yoga works with these more immobile areas of the body to create a gradual, long-term release.

It is a myth that Yin Yoga is passive, as the length of time in postures combined with the intensity of sensation make this practice everything but! The yogi’s boundaries of patience will truly be tested as she employs the tools of gravity, time, and breath to unravel the tangled web of energetic blockage manifested in the form of physical tension.

In the average 75-90 minute Yin Yoga practice, only a handful of postures will be on offer. Each posture will be held for up to 5 minutes, depending on the surrounding joint space and its level of stabilization. For instance, classical Yin Yoga postures that open the area from the naval to the knees focus their attention on the hip joint, which has a deeper and more stable encapsulation. Yin poses that focus on opening the upper body focus on the shoulder joint, a much shallower and less stable joint space. We would need to hold these poses for less time to avoid over-loading the already fragile shoulder joint space. Most Yin Yoga poses are done supine (on the back), prone (on the belly), seated, or from tabletop, still allowing this practice to maintain its overall intention of grounding, and its quality of quiet internalization.  Similar to restorative yoga, Yin Yoga postures sometimes use props, but very often they don’t involve any support at all. 

Unlike Restorative Yoga, there may be a percentage of yogis for whom Yin Yoga is not appropriate. Pregnant women, for instance, need to be particularly mindful in Yin Yoga due to the strain it may put on their already vulnerable joints. Where the average yoga student may benefit from a healthy amount of strain on their joints through the gradual release of Yin postures, pregnant women carry a hormone called relaxin in their body throughout the entirety of their pregnancy and the period of breastfeeding, which when settling into their joints spaces, allows for a hypermobile range of motion to that joint. Additionally, anyone who is suffering from chronic or acute injury in or around a joint space could potentially do more harm than good if they overload that joint for a prolonged period of time. Lastly, yogis who experience hypermobility in their joints and therefore tend to ‘hang in their joints’ in a way that makes the joints vulnerable, could be adding insult to injury by taking the body into dangerous depths with a practice like Yin Yoga, stressing the ligamentous and connective tissue around the joints potentially to a breaking point.

I believe that both of these yin-balancing practices – Restorative Yoga and Yin Yoga - hold their own weight and value, and in terms of choosing a style of practice that suits your needs, it is important to remember that because of the differentiation in intention and execution of these practices, you may find that one may be more appropriate for you than the other. It is safe to say that Restorative Yoga is appropriate for EVERY BODY. If you have the ability to breathe, there will be an aspect of Restorative practice that will suit your needs, no matter how limited the body may be. However, this may not be entirely true for Yin Yoga.  

In summary, Restorative Yoga and Yin Yoga both work in differing ways to restore balance to our lives by bringing us more into a natural state of ‘yin’, and in the crazy ‘yang’ world that we live in, the value of an hour and a half of self-nourishment, energetic healing, and quiet stillness is, well…priceless!