10 Winter Self-Care Tips to get you through the Colder Months

The winter months can be a challenging time both physically and mentally with your health. Self-Care strategies are needed to get through the colder months to boost immunity and support your mental health. Here are 10 Winter Self-Care Tips to get you through the colder months:

1. Get some Sunlight Everyday. The lack of sunlight can negatively affect our health and mood. Try to get some time outside during the daylight hours everyday. It will help to boost your mood and sunlight directly on the skin is important for vitamin D production.

2. Stick to Regular Eating Patterns. It is common for people to gain weight over the winter as they eat heavier food. Irregular or unhealthy eating can contribute to negative moods and poor immunity. Aim to keep to a regular eating pattern with meals with the focus on eating lots of vegetables like broccoli, cauliflower, spinach, kale, and silverbeet.

3. Enjoy a Hot Bath. Great way to warm up and relax tense muscles. A warm bath make the blood flow easier and allow you to destress . Taking a hot bath or spa can improve immunity and relieve the symptoms of cold and flu.

4. Exercise. Going to the gym, a walk, or a yoga class can help boost circulation and lymphatic flow to remove toxins from the body. Exercise can be challenging in the winter as we can be tempted to isolate and hibernate. Set a goal to move your body daily.

5. Meditate. Winter is a good time to establish a daily mindfulness or meditation practice. Create a daily habit by starting a meditation practice at home for 5-10 minutes.

6. Breathe. Long deep breathing is so simple and so good to oxygenate the body. The lungs clear waste from the body. When we slow the breath down and breath from the diaphragm it calms the Nervous System to relax the body and mind.

7. Make a Cup of Tea. Herbal tea is a great way to therapeutically heal the body and create warmth within. My favourite is Yogi Tea with ginger, cardamon, peppercorns, cloves, and cinnamon: https://goldenyogi.co.nz/blog/yogi-tea-recipe. This tea creates a lot of internal warmth and supports cleansing the body.

8. Listen to Your Body. If you feel like you are getting sick stay at home and take care of yourself. Make a big pot of vegetable or chicken soup and get some good quality rest. When you feel like you are getting sick start taking some more vitamin C to help clear the infection and boost immunity. Vitamin C in megadoses (1000mg / 3 x per day) relieves and helps with reducing the duration of cold and flu symptoms.

9. Read. Curl up with a good book in bed or on the couch. Quite often we get tempted to be on the phone or watching TV but reading books can be great way to relax. Simply opening a book and reading can change your mind and stress levels for the better.

10. Take a cold shower. While it may seem counterintuitive to hop in a cold shower when you are feeling cold but hydrotherapy has been used for hundreds of years to rejuvenate and boost circulation. Having a cold shower every day can improve skin problems, boost circulation, strengthen immunity, and allow you to feel more energised.

---

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

x

Numerology Forecast for 2020: Happy New Year!

Here we are, can you even believe it! The start of a New Year and a new decade on planet Earth. We have shifted from the number 1 to the number 2 decade in our calendar lineup, and the results could not be more dramatic.

Humanity is now at a critical point of evolution, and the numbers have much to say as to how we may best navigate this transition. There is no middle ground anymore, it is literally a “sink or swim” paradigm, so let’s take a look at how to stay elevated and enjoy the journey.

The number 1 of the previous decade has leaned into the themes of independence, opportunity, and a tendency to overly focus on one’s own self as the priority. This will no longer work on any level. The degree of isolation, depression, drug and alcohol abuse, and relationship dysfunction has now reached pandemic proportions.

When the number 1 is imbalanced, it can be tyrannical in nature. I have witnessed an increasing trend where one family member will exert their will to the point that they are now the Captain of an empty ship. Everyone else grabbed a life raft and is madly paddling away.

Sometimes we need to get back to basics, and the most basic element of any relationship is communication. A brilliant and understandable approach can be found in the field of “NonViolent Communication” training. You can easily get the book on this and begin the journey towards healing the relationships in your life.

Number 2 in the Positive polarity represents the themes of harmony, balance, devotion, mutual support and divine alliance. In the Negative polarity it represents conflict, duality, and an immature, if not even childish, reaction to not getting one’s own way.

This emotional reactivity is the biggest problem on a social level throughout 2020. “You’re either with me or against me!” will be a very common stance. The ability to find or create a middle ground will be the tipping point between harmony or total breakdown and chaos.

And yet, there is actually another challenge that can outweigh the external duality. That problem is mental breakdown and imbalance. We are seeing a sharp increase in mental health issues in our society, and this is not good. The number 2 represents the balance of our two brain hemispheres working together in harmony. When we abuse or mentally pressurize the brain, trouble is just around the corner.

Keep a balance in your life between your responsibilities and what is now popularly called self-care. Self-care is the new prescription for well-being, and there is no way around this.

Get back to basics with your food, exercise, meditation, and social gatherings. You can’t get through this year flying solo, so reach out as best you can and participate with others. Try a class in rock climbing, pottery spinning, creative writing, improv theater, ethnic cooking, pastry baking, anything to get you out of the house and get involved!

“Don’t isolate and insulate yourself,” is a quote of Yogi Bhajan’s, and he was speaking specifically of the transition time we are now in on the planet. Another tip he gave is to include turmeric in your diet. It helps to balance the pressures in the brain and it can help people keep their mental equilibrium.

Equilibrium is the name of the game in 2020, and as number 2 also represents boundaries, don’t lose yours! The ability to say “No!” to that which is inappropriate can be the tipping point between taking the time to regenerate yourself or, having a nervous breakdown.

Developing intuition is the way to protect ourselves in the world, yet it can be difficult to be intuitive if we are ruthlessly addicted to fear, insecurity, anger, or substances. The meditation for healing addictions is a good one to practice this year. We are all addicted to something, and 2020 highlights these tendencies so they can be resolved.

The beauty of this practice is that it is easy to do, and also easy to teach beginners. You could be the saving grace of sanity and stability by sharing this meditation with a friend or family member.

Number 2 embodies the Negative Mind and a field of high sensitivity. We will find ourselves more sensitive to what is occurring in our environments, and decisions will need to be made as to whether or not it is healthy to remain there.

Lastly the number 2 is all about the cozy connectivity we feel with others and the Angelic realm. One of my all-time favorite songs is “I’ll Stand by You,” by The Pretenders. Sometimes I listen to this song and imagine an Angel sitting by me on the sofa and handing me a cup of tea. Then another Angel comes over and puts a cozy blanket over me, smiles, and says, “Nothing you confess would make me love you less.” It’s a good moment.

Let us all stand by each other at this time, holding hands and holding faith in the goodness and creative flow of Universe. Let us reach out to each other with a smile and a kind word, knowing it is just the right medicine to dispel the illusion of separation.

We are the Ones we have been waiting for; right here, right now, right on time in the Divine. Sat Nam and Happy New Year.

By Nam Hari Kaur

Vinyasa Demystified by Joan Hyman

Yoga is everywhere these days—in gyms, in parks, on streets, and, of course, in studios. One of the more common types of classes offered in any of these places is a plain old Vinyasa Flow. Regardless of how ubiquitous the style may be, it can be difficult to truly understand its subtleties.

The Basics

The definition of yoga is “to yoke,” to join together. The linking of the breath and movement was developed in the Ashtanga system taught by Krishnamacharya who taught the grandfather of Ashtanga Yoga, Pattabhi Jois. Ashtanga yoga is a set series of postures linked together that purify the system by creating heat or “tapas” in the body, which literally translates as “to burn.”

Vinyasa means “step by step” or “to place in a special way.” In a vinyasa flow practice, movement is linked with breath. The sequence and postures, however, may change from class to class, incorporating a more creative combination of postures. This process anchors the mind and creates a moving meditation known as flow.

Starting with Surya Namaskar A, a class will usually include nine postures linked together with breath. The point of this process is to help warm up the joints and spine, increase blood flow, and create a connection to breath and body.

From here, a series of standing postures are intertwined while Surya Namaskar is repeated in between. The postures are held for several breaths in order to warm up the legs and the deeper muscles close to the spine for postures like backbends and inversions. At the top of the class, often called the “peak,” you’ll experience more intensity. If the sequence is taught well, a teacher can lead students to this point in a fluid way, creating a profound shift in the way one feels. The sequence can also lead you into poses you never thought you could do—the heat that is created helps you peel away tension and helps to connect you to that blissful place inside.

The Landing

At the end of a typical vinyasa flow class there will be some type of cool down, to help students prepare to rest in corpse pose: savasana. This is when the body rests and the mind gets still, prepping us for meditation. This is also when the exquisite release is experienced in the body, mind, and spirit, and bliss can radiate through your being.

Vinyasa flow can be fun, invigorating, creative, and a journey into the unknown. I love teaching this type of class because of the creative element, and the unlimited postures that there are to explore. These practices are meant to be repeated so our minds don’t have to think and we can focus on how our bodies feel as we move from pose to pose.  Vinyasa flow can connect you to your spirit because of its meditative quality and the connection to the breath.

Pattabhi Jois often said, “step by step and all is coming.” Step by step we teach ourselves to stay in the moment, and experience change from a place of introspection that the breath guides us to. Only when we get out of our heads and into our bodies are we able to learn to flow with what the moment offers. This practice allows us to burn away the layers and congestion that block us from feeling our highest potential of love—including a deep self-love.

And that, ultimately, is what vinyasa yoga is all about.

—

Joan’s grounded teaching style creates space for students to deepen their personal journey while aligning with teachings of true yogic traditions. Joan frequently shares her insight on the subject of health and wellness in national magazines and blogs, including Elephant Journal, Mind Body & Green, Yoga Journal, ORIGIN Magazine and Women’s Health. She currently has a thriving career as a Wanderlust Senior Teacher (E-RYT500) and leads yoga retreats, workshops, and teacher trainings all over the world, while maintaining a full yoga class schedule in Los Angeles.

If you are interested in learning more about Joan’s Yoga Teacher Training here at Golden Yogi check it out here.

The Power Of Mantra

The Power of Mantra

Mantras are sound projections that alter the thought patterns of the mind and the chemistry of the brain. The word mantra means “man” = mind, and “trang” = wave or projection. The power of the sound has a definite predictable effect on the chakras and the human psyche.

One of the most powerful tools we have for meditation is the power of using mantra whether it’s internal (silent) mantra in the mind or chanting aloud to create the sound vibration. Mantras are used to elevate and modify consciousness through the meaning and rhythmical repetition. The rhythm of the mantra allows the mind to come into the neutral meditative mind to change the thought patterns and break repetitive or negative thought cycles.

The use of mantra is known as Naad Yoga. It is based on the experience of how sound vibrations affect the body, mind, and spirit. Mantra works through the movement of the tongue on the meridian points. There are 84 meridian points located on the hard palate of the roof of the mouth - 32 pairs (64 points) on the hard palate surface directly behind and along the inside of the teeth and 20 points located in the curve on the central part of the palate. As we move the tongue to chant mantra we create a code that helps to change the thoughts and the mind. It is no different than a phone number - if you want to ring a friend you dial their number but if you ring any random number you will not be able to get hold of your friend. Mantra works in a similar way. The mantra that you chant works like a code on the upper palate of the mouth to stimulate the meridians to affect the energy flow in a particular way through the body and mind.

There is no system of nerve connections between sections of the brain but instead there is a neurotransmission of fluid. Different chemical liquids are excreted into different parts of the brain and messages are transmitted to different parts of the brain through fluids.

We can project the authentic self through the use of our word. Chanting mantras either silently or aloud is a conscious method of controlling and directing the mind. We create every word we speak and even every word we think. When we chant a mantra we choose to evoke the positive power in the particular syllables, rhythm, and frequent of that particular mantra. Simply by chanting mantra we are sending vibrations into motion that shall have the effect. For mantra, it does not matter whether we understand the meaning of the sound or not, as the mantra is the frequency of the sound vibration. By vibrating a particular combination of sounds you tune into various levels of intelligence or consciousness. We have the power to choose what we project and what we think. Through the use of mantra, the words, and the rhythm have an effect on our consciousness. 

“A person can tune his or her own consciousness into the awareness of that totality with the use of a mantra. By vibrating in rhythm with the breath to a particular sound that is proportional to the creative sound, or sound current, one can expand one’s sensitivity to the entire spectrum of vibration. It is similar to striking a note on a stringed instrument. In other words, as you vibrate, the universe vibrates with you.” ~ Yogi Bhajan

The down low on Kundalini

KUNDALINI YOGA ~ The Yoga of Awareness

How does Kundalini differ to other more known/popular forms of yoga?

Kundalini Yoga is an ancient style of yoga but is relatively new to the Western culture.  Kundalini Yoga is known as "the yoga of awareness," to opens your heart, builds strength and releases the energy located at the base of your spine. Kundalini is without a doubt one of the more spiritual styles of yoga. Kundalini Yoga focuses on breath and movement and challenges it students both physically and mentally.

Vinyasa is still undeniably the king of western yoga, but Kundalini tends to appeal to people who want to delve into a deep meditative practice to raise consciousness.  In Kundalini Yoga, you won’t flow through sun salutations. Instead, it combines movement, breathing exercises, chanting (yes, actual singing), meditation, and physical sequences called kriyas. Teachers sit at the front of the room throughout, wearing white to expand their auras, and with their heads covered to protect the crown chakra at the head to harness the Kundalini energy.

Kundalini yoga is a quick and powerful system to cause changes you want in your life to happen much quicker than other styles of yoga. In Kundalini Yoga, there is no need to take oneself away from the distractions of the world – it is designed for the active householder with family, school and work responsibilities.  It is a safe way to stimulate the body’s natural resources and energy to bring the body, mind and spirit into alignment.  It is a proven path to connect with the Self and the Soul to experience your highest destiny.

Where did Kundalini Yoga originate from? 

Kundalini is one of the oldest forms of yoga – it has been practiced by the Upanishads in India since 500 B.C. Mastering the practice at sixteen, Yogi Bhajan brought Kundalini to the West in 1969.  Initially, Kundalini Yoga was carefully handed down from master to disciple for centuries and was kept very secret. It was never taught publicly until Yogi Bhajan challenged its secrecy and taught Kundalini openly to the public in 1969. Through his knowledge, wisdom and service he left us a timeless legacy of teachings to live healthy and happily, and consequently established the 3HO, which stands for "Healthy, Happy, Holy Organization."

What is Kundalini?

Kundalini is the creative energy within all of us, the energy of consciousness in each person and beyond.  The Kundalini energy is “coiled” at the bottom of the spine, and practicing Kundalini yoga, is said to bring that energy to life in the body.

What to expect in a Kundalini Yoga class?

Kundalini yoga varies from practice to practice. All classes will begin with an opening chant “Ong Namo Guru Dev Namo” to connect with your inner self, a yoga kriya (set), and expect to finish with deep meditation, and a closing chant. During the class you can expect to focus on your breath (specifically "breath of fire", a rapid rhythmical breath through the nose) and to move your body. Within a class or practice, you will find asana (body postures), pranayama (breathing techniques), mudra (hand positions), bandha (body locks), drishti (eye focus) and mantra (sound currents).  They are combined together in sequences called kriya (complete actions).  Kundalini Yoga has the power to unleash your true potential, and unlock barriers within ourselves.

What are the benefits of Kundalini? 

KUNDALINI YOGA is a sacred science. The comprehensive technology is thousands of years old and ideally suited to people who lead active lives in today's world.  The focus is on balancing the glandular system, strengthening the 72,000 nerves of the body, and bringing the body, mind and soul into balance.

• Balance nervous, glandular, and immune systems

• Develop the neutral mind to cope with stress and change

• Self-awareness to enhance peace of mind, concentration, and self-confidence

• Rejuvenation and healing

• Improve flexibility, stamina, and strength

• Experience your highest consciousness

• Remain calm, centered, and clear through life’s challenges

• Energising your magnetic field

Kundalini Yoga is highly transformative and releases deeply held issues whether body or mind.  It cannot really be practiced as a purely physical exercise, although it is physically challenging in quite a different way focusing on mental endurance and stamina.

Erin O’Hara

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

Kundalini Yoga Books

If you are keen to learn more about Kundalini Yoga then here are some books which are great to learn more about the technology and science behind the practice.

Most of the Kundalini Yoga books available to buy are teacher manuals (kriyas and meditations) which are not great to learn more about the meaning and science behind the practice. Here are some of my favourite books to guide you on your journey:

Kundalini Yoga - The Flow of Eternal Power - a Simple Guide to the Yoga of Awareness as Taught by Yogi Bhajan by Shakti Pawha Kaur Khalsa.

This is a really simple guide to understand Kundalini Yoga on a deeper level. It also has a small selection of great kriyas (yoga sets), meditations, recipes, and lifestyle tools. https://www.fishpond.co.nz/Books/Kundalini-Yoga-Shakti-Pawha-Kaur-Khalsa/9780399524202

The Chakras by Yogi Bhajan

Defines the nature of the chakras, how they work, their interaction, projection, and potency with both humor and subtlety, and often, surprising candor. The chakras are the keys to being human and being happy.

The 21 Stages of Meditation by Gurucharan Khalsa

The 21 Stages of Meditation clarifies the process and outlines the steps toward your own progress in meditation. The 21 Stages of Meditation is a key work in deepening your understanding and experience of meditation. Ranging from Upset and Boredom to Humility, Graceful Enlightenment and the Sage, explore these stages and more.

I Am a Woman: Selections from the Women’s Teachings By Yogi Bhajan, Master of Kundalini Yoga 

It focuses on the identity of woman as Infinite, the reality of woman as a healer and a nurturer, and the life of a woman in relationship. Each part consists of a dozen or more edited lectures of Yogi Bhajan as well as stories, comments, and experiences from women who studied directly with Yogi Bhajan throughout the years. 

The Mind by Yogi Bhajan

For those who want to understand and use meditation to develop and transform themselves. It discusses the three basic minds; positive, negative and neutral. It links these to the inherited mind.

The Master’s Touch by Yogi Bhajan

A compilation of teachings by Yogi Bhajan given during Master's Touch courses in Espanola and Assisi, Italy. The 22 classes given in Espanola cover topics such as "What is Happiness", "Self Reverence", "The Teacher and Student", "Projecting as a Teacher", "The Art of Communication", "The Caliber of a Teacher".

The Teachings of Yogi Bhajan by Yogi Bhajan

Erin’s favourite quote book! This Is A Book Of Timeless Wisdom transmitted by one of the great teachers of the age.

If you are keen to learn even more in depth than these books then I would suggest you look into doing a teacher training course, as that will give you a lot more knowledge about the teachings of Kundalini Yoga (even if you do not want to be a Yoga teacher). The Level 1 Teacher Training programme is all about understanding the teachings and Level 2 is all about personal growth. You do not need to do Level 1 to do Level 2, as Level 2 is about understanding yourself and crystallising your own energy. You will learn more from these courses than reading a book as Yogi Bhajan would always say that knowledge only becomes wisdom when you experience it within yourself.

Kundalini Yoga Level 1

Kundalini Yoga Level 2: Authentic Relationships

Kundalini Yoga Level 2: Meditation and The Mind

Written by: Erin O’Hara

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

How Traditional Chinese Medicine relates to Spring

Spring! It is now the season of get up and go! A time of rousing after winter, a season of felt activity. It is the season to eat foods that grow above ground – foods with upward energies, like young sprouting greens and greens in general.

Most of us love this season, but for many, the changeable weather patterns can feel like a tease. Nature begins to blossom and hint at new possibility, yet we still need our jackets when we go outside. My daughter gets so excited seeing the new blossoms, for her she associates this with Summer and swimming at the beach – but honoring our bodies thermic nature as Traditional Chinese Medicine (TCM) promotes, its still a little cool for this!

In Traditional Chinese Medicine (TCM), the philosophy and foundation for which acupuncture steams, there is a proverb chun wu qiu dong meaning, “layer up in the spring and stay cool in the autumn” as according to TCM, Spring is the season for new growth. In the body this is expressed as the Yang (“hot” energy) rising and gradually building. But just as a vegetable sprouts need the protection of a greenhouse in the early spring, the internal Yang of the body is still too weak to resist the coldness of the external environment. Layering up is necessary so the Yang energy can be nurtured toward the summer-time peak. So try and keep your scarf on for the next month so the Spring wind cannot enter the body – not protecting ourselves this way is often why so many catch a later winter virus at the start of Spring!

At the end of this month, I will offer a session called “Meridian Flow, Spring to Summer.” This session will offer the experience of Qi Gong movements to free course the bodies liver energy that has been contained over winter, some yoga poses to attention the meridians (energetic pathways in our bodies) which are most active in Spring and share some inspiration from a TCM perspective to harmonise our internal fire which becomes active in Summer.

Qi Gong literally means “life energy cultivation” or energy intention, the movements in Qi Gong reveal a gentle sense of your own internal energy pathways and are wonderful for calming the central nervous system. Such is suitable for anybody – the movements in Qi Gong are usually practiced standing, they are slow, gentle and intentional.

Spring is also great time for a seasonal wellness “tune in” acupuncture treatment. For appointments, please see bookings under Chinese Medicine or contact reception.

In wellness and joy!

Ange Gervan

Golden Yogi Acupuncturist

Meditation Myths

Within the studio and beyond we hear all sorts of reasons why people don't think they can meditate, so here we have dispelled a few of the most common myths that are floating around out there!

Myth #1 – Meditation is religious or spiritual

While meditation has been rooted in ancient religions and can be a spiritual practice for some it doesn’t mean to say that now days it has to be either of these things. Meditation can be a way to declutter the mind, find some peace, and connect to your truth whatever that might be.

Myth #2 – The aim of meditation is to empty your mind

Naturally our brains are designed to think, to problem solve, to analyse, so expecting your brain to stop doing these things is unrealistic. The goal isn’t to empty your mind but rather to become detached from your thoughts.

Myth #3 – My mind is too busy

That is the perfect reason to meditate! Meditation can help you find clarity in your thoughts, it can help you strengthen your awareness, and move you away from the endless script that is being created in your head; eventually with time meditation will gift you with a less busy mind and a bigger appreciation for the present moment.

Myth #4 – I don’t have time

Just like yoga, meditation is one of those practices that will give you time back. With more clarity in your thoughts and less time wasted on worries you’ll find you’re more efficient and effective at what you are doing in your day to day life.

Myth #5 – It takes years to reap rewards

Meditation can be rewarding straight away, the simple act of connecting to your breath can calm the body and mind. The rewards come with the practice so you need to put the work in whether it is 5 minutes or 2 hours just aim for consistency! 

Written by Nicole Ander

Fight the Flu in Peace

Every winter if not every season change the same words are uttered… “There’s been some nasty bugs going around”. While nobody wants them a large portion of us get them and our bodies are constantly trying to fight them! While our bodies are well equipped to win the war on these nasties it is nice if we do all we can to help them along, after all it is to help ourselves!

The cardiovascular system and the lymphatic system work hand in hand to remove waste products, debris, and toxins from the body. The cardiovascular system also supplies our bodies with fresh nutrients in order to give us energy and oxygen, as well as to repair and regenerate. While the heart pumps blood, the lymphatic system lacks a pump and instead relies on the movement of muscles and joints to propel lymph throughout the body; considering it is the fluid that collects wastes and carries white blood cells, helping to move it along is pretty important in immunity. While we may not feel like getting out of bed when we’re unwell, some light yoga may just be the best thing for us. 

Viparita Karani - Legs Up the Wall

• Regulates blood flow
• Helps to move lymph
• Calms the nervous system bringing the body into a state of rest and repair

---

Setu Bandha Sarvangasana - Supported Bridge

• Regulates blood flow
• Stimulates the thymus gland which develops important immune cells
• Reduces fatigue

---

Adho mukha śvānāsana - Downward Facing Dog

• Promotes blood circulation
• Helps to drain and clear congested sinuses
• Calms the brain and reduces stress

---

Matsyasana - Fish pose

• Opens the chest to help relieve congestion
• Stimulates the thymus gland
• Promotes easeful breathing

---

Prasarita Padottanasana - Wide legged forward fold

• Helps to send lymph through the lymph nodes for cleansing
• Draws germs out of the respiratory organs
• Relieves mild backache (for those days you’ve spent propped up in bed).

---

The Perks of Pregnancy Yoga!

Get in Touch!

Get in touch with your body

Physically pregnancy yoga is a great way to bring awareness to your body as it transforms throughout the pregnancy journey.  It helps to bring balance to the body by releasing any lower back tension, relaxing through the hips and pelvis, building strength through the lower body, and realigning the spine.  

Through the pregnancy from week to week your body is continually changing which has a effect on your body alignment and body functions like breathing. As the weeks roll on your breath capacity will decrease, as your diaphragm will begin to be pushed up, creating more space for your developing baby and less room for your breathe. During pregnancy yoga, breath work is one of the main points of focus which can help to assist with creating some space within your body. Most importantly, the breathing exercises you’ll learn during pregnancy yoga can help to relax your nervous system, not only during your pregnancy but these tools are also important for your labour. The breath can allow you to surrender and is used to channel the mind, to keep you present, and to keep you calm. 

Get in touch with your baby

You’re now sharing the space within your body with another being and getting onto your mat and taking some quiet time to connect with this being can be a wonderful experience. While physically you may be extremely conscious of the fact you're pregnant, mentally it can be easy to forget that in actual fact there is a bundle of life growing inside of you, that you can choose to connect with well before the due date and even before they are snuggled up in your arms.

Get in touch with yourself

Gurumukh in her book Bountiful, Beautiful, Blissful explains that yoga can ignite within you your own innate knowingness.  Of course, each person is different, each pregnancy is different, each child is different; so often it is acknowledging and listening to that innate knowingness, that gut feeling, your intuition, that will help to direct you. This direction is helpful in life, helpful in pregnancy, helpful during labour and of course helpful when it comes to raising another human being who looks to you for answers and for guidance. Those answers sit there inside of you but it can be very easy to get distracted and to let the mind and what is sometimes perceived as “logic” over rule, even when deep down we realise we should have listened to what we already knew. Too often we find ourselves only responding to this feeling in times of crisis but with practice we can utilise this inner guidance to help us through the motions of life.

Get in touch with people in the same boat!

Best of all you are not alone! Joining a pregnancy yoga class is a wonderful way to connect with other mums to be. You may find that some of what you might be experiencing during your pregnancy is something someone else is experiencing too. It’s a great place to find people who can relate to the changes you’re enduring and who you can share some of the experience with.

Written by Nicole Ander

Home Practice

It can take a lot of courage to trust yourself to be the guide of your own practice; while it is not for the faint hearted, sometimes getting to the studio isn’t always possible, particularly at such a busy time of year. For those days when you can’t make it into the studio, take it as an opportunity to dive into your dolphin pose in the comfort of your own home and begin to develop a home practice!

Put yourself at the top of the list

We all too often put our own needs last but it is time to put yourself at the top of the list! If you can’t make it into the studio then chances are this is a time you need your practice most, so don’t neglect it. Set aside some time and more importantly commit!

Roll out your mat

So you have set aside some time and now you must roll out your mat. Consider your environment. Think about how much space you have around you, the temperature, and the amount of distractions nearby. Do your best to make the space as comfortable as possible and try to get into the habit of recreating that each time.

Arrive on your mat

Start with your breath. Come either seated in a comfortable cross-legged position or lying down on your back and before doing anything take a moment to observe your breath. Bring your right hand to your belly and your left hand to your chest. Take a nice deep breath into your belly and feel your chest rise as the breath fills you up; expanding your lungs. Acknowledge the brief moment of stillness between the inhale and exhale; release your breath slowly and feel your body melt into the support of the earth, as your chest falls and your belly concaves. Let any thoughts that pop into your mind, leave just as easily as they arrived. Really take this time to stop and indulge in the present moment. If your thoughts take you hostage then come back to the focus of the breath; on the inhale think of the word ‘I’ and on the exhale think ‘am’. Bring yourself back to the present linking this mantra “I am” with your breath.

Work with what you know

By what you know I don’t necessarily even mean the knowledge you may have acquired from a studio or a teacher. What you know, might simply be an inner knowing of what is right for you at this point in time when arriving on your mat. When coming into a pose feel out whether or not that feels right for your body and allow your inner guru to guide you to what your spirit needs at this point in time. Of course also use the knowledge that you have gained on your mat in previous times and base your practice off that. Starting with some sun salutations is a good idea and from there you can delve into any other poses that come to mind.

Get out of your head and into your body

Just like we wake up in the morning and have a big stretch without too much thought, try to adopt the same tendency with your yoga practice. It really isn’t all about how it looks but rather about exploration of your body, remaining present, and enjoying the process.

If all else fails...

Return to lying on your back and listen to your breath. Whatever came up through your practice, let it go. Whatever your practice amounted to, let it go. Come back to the present moment, show yourself compassion, and be grateful to yourself for making the effort to nourish your soul. 

Written by Nicole Ander

Unpacking the Core

Core strength in yoga is developed from conscious awareness of two basic actions. The first is the drawstring, which engages the transverse abdominis by drawing the belly in below the navel and towards the spine. The second is the zip up, which engages the rectus abdominals by drawing the belly up under the ribs. These muscles work in conjunction with the diaphragm and pelvic floor. This action is often referred to as pulling in the bandhas and can be activated through pranayama (breath work) and asana (pose).

Engaging the core in this way protects the spine and relaxes the psoas, in turn your lumbar spine will feel more spacious, less stiff and it will help alleviate back pain. For this reason, I teach core pranayama and abdominal work at the beginning of class. Additional benefits include toned abs, improved digestion, elimination and an increase in circulation to the organs.

On a deeper level our core includes the enteric nervous system or your ‘gut brain’. The gut brain is vast, housing over 500 million neurons, and every class of neurotransmitter that is found in the brain, these include serotonin & dopamine; your feel good hormones. It houses our innate fight or flight instincts, our intuition, and our sense of identity. Working the core in yoga creates a physical sense of strength and stability, whilst allowing for the release of deep emotions. It helps us ‘digest’ and integrate our emotional experiences, it also strengthens our resilience and our ability to deal with the challenges of daily life. 

Courage is the ultimate 'jewel' within the core. Learning to physically support and connect to yourself, empowers you to act in ways that are true to who you are. It gives you the ability to face your fears, take action, follow your dreams and live a truly authentic life.

Written by Janine Croft

Props are a Gift

Many a wise yogi have said, "Using props is a sign of intelligence, not weakness".

If you are lucky enough to have access to props such as blocks, bolsters, blankets and straps for your yoga practice, then you are truly blessed. Props can enable you to access poses that may have previously been inaccessible, or unsafe in your body.

Props can help bring space to the body in a shape where without them you may have felt squished and blocked. 

I love the shift that I see happening in yoga as we learn more about skeletal variations; there is now more importance placed on how the body feels in a shape instead of how a body looks in a pose.

In poses like Trikonasana (Triangle pose) or Parsvakonasana (Side angle pose) we often have the belief that if our hand touches the ground, we are somehow better yogis. In terms of alignment however, lower isn't always better. Our ego may feel better if we have our hand on the floor or touching our toes, but if it is at the expense of length through our spine, or clean long lines of energy through the body and most importantly the breath, then is it really worth it?

If you feel like a wet, hot mess in a pose, try the support of a prop, you might just have discovered a new found love in your yoga practice. Listen to the options your teachers give you and also listen to what feels right for your body; consider a block to rest your hand on in certain standing poses, a strap around the balls of the feet in seated forward folds, or even try sitting on the edge of a blanket or bolster to help give you more length in your spine and ease in your shape. The support of a bolster in almost any yin shape is heavenly to me. 

In our yin balancing practices we're especially really looking for the body to melt into a shape, to let go of holding, and the support of props can really help to facilitate that release of the body and subsequently the mind. 

One of my yoga idols Bernie Clark says, "We don't use our body to get into a pose; we use the pose to get into our body.”

Embrace your props, get into your body, and bring a little TLC onto your mat. 

Written by Liz Hoare

Yoga Nidra

Yoga Nidra ~ "Yogic Sleep"

Yoga nidra is a practice of deep relaxation in which you are systematically guided to relax your body and mind. Aspects of the practice include sense withdrawal, relaxation of the body, breath awareness, the awareness of sensations, guided imagery, and visualization. Many benefits are associated with the practice and its associated levels of relaxation.

Yoga nidra roughly translates to “yogic sleep”. Although you are not actually sleeping during the practice, you are in a deeply meditative state between the worlds of waking and sleeping. In this dreamlike state you gain conscious access to the unconscious mind, giving you the ability to plant the seeds of intention deep into your subconscious. In Sanskrit, intention setting is known as “Sankalpa” meaning to initiate or conceive. Therefore yoga nidra can be a powerful tool for transforming and re-creating your life.

Yoga nidra is a deeply healing and restorative practice. Some schools of thought suggest that a session of yoga nidra is equivalent to four hours of sleep. With the body and mind so deeply relaxed, the parasympathetic division of the nervous system takes over. This aspect is responsible for regulating the unconscious aspects of the nervous system which include digestion, restoration and healing, and the immune and endocrine systems. Yoga nidra is therefore very beneficial for bringing balance to high stress lifestyles where the sympathetic nervous system, often known as “fight or flight” and survival mode, are most often at the helm.   

Some of the other reported benefits of yoga nidra include relief from insomnia, chronic anxiety, and PTSD. Yoga nidra is generally practiced lying down which can make it more appealing to those intimidated by the more physical forms of yoga, or even for anyone who may have physical limitations; regardless, yoga nidra could be an extremely valuable practice to incorporate into your life, wherever you’re at.

Written by Jessica Mackie

The Hum of the Universe

The word which encircles all sounds and is said to be the tone of all creation. Om represents universal consciousness.

“OM”

Om is a Sanskrit word, which arose from Hinduism and is known as a ‘Bija’ sound, which is a seed sound. Seed sounds are sounds that when said aloud can initiate renewal or transformation.

Om is made up of three syllables A, U, and M; which virtually encompass everything.

These three syllables individually represent:

• The waking/conscious, the dreaming/subconscious, the dreamless/unconscious

• Birth, life, death

• Past, present, future

• Body, mind, spirit

These syllables are heard when Om is chanted but there is a fourth sound which is heard afterwards, and that is silence; silence being the vibration beyond words that resonates within you. It is the sound of everlasting consciousness.

Om, the core of all creation brings into awareness the physical; both your body, and that which surrounds you, as well as, the currents of the mind which involve emotions, thoughts, and beliefs, which flow in and out, continually changing and evolving.

There are many benefits to chanting Om; it helps to slow breathing and decrease anxiety, it clears the airways and supplies the body with more oxygen, whilst also improving blood circulation and concentration. Research has even found that chanting Om can help to strengthen your spinal cord.

Om is often chanted at the beginning or the end of a yoga class, though it doesn't have to be limited to yoga. The word yoga itself comes from the word yolk, which essentially means union; when we unite in a yoga class, chanting Om together can be a powerful way to create harmony, not only within ourselves but also between one another.

Next time you chant Om, completely immerse yourself in the experience, and take the positive effects of Om with you off your mat, and allow them to touch the lives of those around you.

Written by Nicole Ander

Yoga Music

The countless time I’ve been in a class and fallen deeply in love with a song that I have no idea the name of. While trying to remain present and in the moment, I have at times tried to make a conscious effort to remember to ask my teacher the name of that mysterious piece of music; all the while being swept away by another beautiful song or often times hijacked by my many thoughts. If we end up in pigeon at any point, every emotion under the sun will likely arise and the chance of remembering even the start of the class goes straight out the window. Once I reach Shavasana I’m in a state of utter bliss, from there I will float out of class, make my way home and think to myself ‘I forgot to ask what that song was!!’ For me this story only seems to repeat it-self.

I thought many of you would enjoy some inspiring yoga music to start your collection or to add to it, so I asked some of the teachers at the studio some of their favourites that inspire them.

Here were the songs they contributed…

Helene Taito Jenson

Ben Leinbach- Mother’s Wingspan

Dj Drez- Floating Sweetness

Heather & Benjy Wertheimer- Baba Hanuman

Krishna Das- Heart as Wide as the World (Sri Ram Jai Ram)

Nadaka- Om

Janine Croft

Ben Howard - Only Love

Deva Premal- Chidananda

Dj Drez- A Sadhu Walk

Mirabai Ceiba- Ong Namo 

Sara Tavares- Exala

Trevor Hall- The Lime tree 

Xavier Rudd- Spirit Bird 

Jessica Mackie

Akyanna- Ra Ma Da Sa

Desert Dwellers- Lotus Heart

Dj Drez- Nectar Drop

Jon Hopkins- Immunity

Steve Gold- There Is So Much Magnificence 

Wah!- Heart Sutra 

Josephine O’Sullivan

James Vincent- Wicked Games

Jane Winther- Om

Masood Ali Khan- Bhakti Gita

Message to the Bears- You Are a Memory 

Rockey Heron- Lullaby of Lakshmi

Written by Nicole Ander

15 Miles

It's the things that we do on a regular basis that make the difference. Growth is a gradual process, it can seem like it happens in a quantum leap, but when we look back at the ground we've covered we'll see that it's all the hard work that we've done along the way which has brought us to our goal. 

I came across this concept called the 15 Miles a few years back, it's based on the first successful expedition to the South Pole. Two teams vying to be the first to ever reach the South Pole, both parties had a common goal in mind, yet they both choose very different approaches. One which resulted in tragedy for all expedition members and the other successfully reached the pole and returned to tell the tale of their success.

One team took a very methodical approach, using discipline and consistency, they toiled away covering about 15 - 20 miles per day, not venturing too far in good weather and risking exhaustion, but still keeping pace on bad days.  The other team went hell-for-leather on good days and bunkered down when tougher conditions struck.

Although there were a lot of other variables involved in the process, it was the 15 Miles a day approach of moving towards the goal post every single day which meant triumph and survival for the winning team!

This concept can be used for anything we wish to accomplish, whether our goal is to get to the South Pole or develop a Sadhana (daily personal practice) - the key is consistency, steadiness and taking a manageable amount of action each day!

All it takes is 15 Miles each day. Begin by simply taking the first step...

If you’re joining us for the 30 Day Yoga Challenge in June, make your class each day your “15 Miles!”

Here are a few tips that you can take away from the winning team’s success!

Game Plan - plan your week ahead, know what classes you can realistically attend each week and don’t leave it up to whether you feel like it or not on the day.

Rain, hail or Shine - make a commitment to yourself, know that practice is happening no matter the conditions.

Focus – what do you want to get out of these 30 Days? Is it a daily practice, more time to relax and de-stress, or the feeling of accomplishment…

Team work – develop a buddy system, it’s easier to stay on track when you have someone to help keep you accountable. Even if you don’t have a friend to do the challenge with – make one! Or have a friend who you can just report to each time you complete 15 Miles.

Just Keep Going – even if you fall off the bandwagon, just get back on-board and keep trucking! Sometimes life just happens, and when it does make up for your missed class on another day.

Be prepared – There’ll be days where motivation is low, so trouble shoot all your excuses before they arise. For example, have your yoga gear laid out the night before or put your alarm clock on the other side of the room so you have to get out of bed!

Reward Yourself – We are hard-wired for reward so give yourself little incentives along the way. After you complete each week you can treat yourself to something nice like a massage or brunch at your favourite café. Having something to look forward to along the way will keep you motivated! 

Written by Kellie Michelle Cheung