Sarah Collin

Awaken Your Heart Song

  • Online Classes & Courses
    • Online Studio
    • Online Courses
    • Gift Voucher
  • In-Person Classes & Events
    • Yoga & Meditation Classes
    • Soul Spa Events
    • Mantra Sound Events
    • Gift Voucher
  • Holistic Therapies
    • Holistic Health Consults
    • Shirodhara
    • Reiki
    • Gift Voucher
  • Yoga Shopping
  • About Sarah
    • About Sarah
    • Blog
    • Newsletter
    • Commissions & Collaborations
    • Frequently Asked Questions
  • Members
    • Login
    • Register
Dashboard / yoga

The Power of an Intentional Practice

Kelly Collin (Sarah’s fellow podcaster)

When I was studying massage therapy, one lesson stuck with me above all the others: one good, slow, intentional stroke is better than three rushed ones. Our lecturer was teaching us about time management and giving us techniques to handle different situations, such as spending too long on the back and running out of time to do the full arm massage, for example. The arm massage procedure was to do three full effleurage (long and slow) strokes on the forearm and arm. If we were short on time, what to do? Most students naturally sped the strokes up to try and fit them into the time limit. It’s a false efficiency: fast strokes don’t have the desired relaxing effect; indeed, they can have the opposite effect, stimulating the client’s nervous system instead.

Our lecturer’s solution was simple: one high quality (in this case, long and slow) stroke delivered with intention is far more effective than three fast, shortened strokes delivered from a stressed state.

This advice can be applied to almost anything. I long ago learned that sometimes, it’s better to take things off the to-do list and do the remaining items well, rather than cram everything in and not give anything the time it needs. The same goes for a yoga practice.

There will be days when the best option is to cross yoga off your to-do list. If it’s stressing you out to get that practice in, it’s counter-productive. Do what you need to do to meet your necessary deadlines first because if yoga has become another item to cross off the list and call done, while leaving you feeling just as stressed as if you hadn’t done it – possibly more, if you are losing time – it isn’t helping you. Just don’t make it a habit to cut your yoga practice out. If you find you’re never fitting it in, it’s time to look at your life balance. Figure out your values and why you do what you do…that’s a topic for another day.

So what about the days when you know you need a yoga break, but you don’t have half an hour, or fifteen minutes, or even five, to make it happen?

One long, slow, intentional stroke.

That’s where simple, powerful poses shine. Something like tadasana, the mountain pose. Pindasana, or child’s pose. Makarasana, the crocodile. Savasana, the supine relaxation pose. Don’t rush through complicated sequences or push yourself into a difficult asana without warming up because you feel like you don’t have time. One long, slow, intentional pose will be far more effective. And by long, I mean however long you have. Thirty seconds of tadasana can be amazing – if you can truly put all your worries aside for the full thirty seconds and bring yourself to that heaven-meets-earth mental space. Two minutes of lying in savasana, not even doing a full relaxation, just lying down with your eyes closed, has remarkable effects on the brain and activates the parasympathetic nervous system, reducing the stress response. Makarasana, if done intentionally, invites a deep sense of groundedness and stability. In Dru, we usually practise makarasana after an EBR, but it works just as well by itself as a means of transmuting energy. And pindasana, the child’s pose, is a wonderful way to reduce stress and fear and come back to yourself.

The trick to all of this is deceptively difficult, yet simple: intention. Take your five minutes or one minute or thirty seconds and make it count. How? First, set an intention. I will come out of this more relaxed. I will come out of this more grounded. I will release the negative feelings from that meeting this morning. I will start my day feeling strong. Whatever it is, know your intention. When your time is limited, you must use it wisely.

Second, put everything else aside. Your intention comes first. Choose a pose that will best suit your needs (e.g., tadasana for strength, pindasana for comfort, makarasana for grounding; they don’t have to be these things, you know what you get out of each pose) and put everything else out of your mind. Go into it knowing you have as much time as you need (because time is a construct, and all you need is an instant, if you make it count) and come out changed.

It takes practise to do this. You may not get it the first time. Don’t worry. Try again tomorrow. When you do have the time and space to explore a longer session, pay attention to what works for you and what has the most profound effect. Bring that knowledge to your short sessions. You may find you get to a point where you can simply close your eyes, visualise a change, and be transformed. That is the power of yoga.

Strengthen your yoga class

It’s great to have practices that achieve several goals at once. You may not have time to get to the gym, go for a run and make it to yoga, but you want to be strong, fit and flexible. We might be biased, but we’d say that if you only have time for one, yoga – mindful, purposeful yoga – will get you the closest, and be the most sustainable, because it does work on all three. Cardio fitness perhaps needs a more specific application (you can do it with yoga, but that’s another topic) but strength and flexibility go hand in hand. We know yoga helps with flexibility, so…

Does yoga make you strong?

Well, yes. Of course, it’s going to depend on what your strength goals are. If you’re looking to lift weights, perform handstands or build muscle mass, a slow, deep yoga class is only a part of your exercise regime. (Note though that it is still an important part!)

If you’re just wanting to tone and know that your body is fit and capable, then a slow, deep yoga class can be all you need. Yoga is such a wonderful, versatile practice because it adjusts to suit you. Feeling low and like you need a gentle, relaxing break? Yoga can do that. Feeling pumped and want to move every part of your body? Yoga can do that. Feeling like you’ve maybe slacked off a little lately and want to work your muscles? Yoga does that too. It’s all in how you approach your class. You can do this yourself at home, using the knowledge you’ve gained from classes, or you can bring this to the class you’re attending and make it work for your personal goals in a safe environment.

Picture of yoga class practising boat pose in various stages

In the same way that it’s perfectly okay to modify, back off a bit or take a break in child’s pose or makarasana if a class becomes too difficult, it’s also perfectly okay to push yourself to the next level! You don’t have to wait for your teacher to tell you everything. Take your own initiative. Of course it’s easier to join a weights class and have someone shout at you, but you have another opportunity here: you can learn to motivate and empower yourself. Like anything, it takes practise.

Listen to your body

Before we dive into yoga for strength, we’ll say this: the key is to listen to your body. Especially if you’re new or returning to strength work, take things in gradual steps and pay attention. If you’ve been attending Sarah’s classes, you know how to do this. Don’t neglect it just because you’re focussing on something else. Take your time. Strength work is slow and deliberate, and harder for it!

The core of it all

The beginning of all strength is core control. As you start your class, engage your core muscles. Really engage them. Keep them engaged as you move. It will be harder and it will hurt – in a good way. There’s muscles crying because you’ve woken them up for the first time in weeks, and there’s pain because you’re pushing too hard. This is why we must pay attention and listen to our bodies. Muscles complaining? Good, keep going! Pain? Ease back.

The important thing about engaging core muscles, and any strength building, is to ensure you relax those muscles too. This is why a yoga class is so good – you get a nice savasana afterwards! Practise deeply engaging, then deeply relaxing your core muscles. You don’t want to always be wound like a spring.

Feel the heat

If you’re not sweating yet, it’s time to practise some isometric exercises. If the class instruction is to bring your palms together, press them together. Feel the muscles in your hands, arms and shoulders working. If you’re lifting your arms overhead, imagine you are having to push them through thick tar, or that you have heavy weights in your hands. Once you get the hang of it with arm movements, apply this to all movement. Go slow and heavy. It sounds easy, but you’ll feel the heat.

Build stamina

Hold poses for longer. This might be trickier in a class environment, but stretch out every second you can. Any pose that requires some strength to get there – triangles, warriors, downward dog, cobra, camel, bow, chair of the heart – may feel easy initially, but become surprisingly difficult if you add ten or twenty seconds or more to the hold. It’s especially hard when you don’t lock any joints, so you’re using your muscles rather than resting on bones.

Ensure your core is engaged, that the points in contact with the floor are strongly grounded (press into the floor, and sink low in standing poses like warriors) and upper points (usually the sternum, or hips in an inversion) are well lifted. Ground more, lift higher. There will be a stretch and a corresponding strengthening. Don’t collapse anywhere. If you can’t maintain alignment, it’s your body saying that’s enough for now.

The benefits of balance

Get into some balancing! Balancing is amazing for body strength. If you think about it, your legs normally share your weight, and now you’re asking one leg to take it all! That’s doubled its workload. The other great thing about balancing is it doesn’t just target main muscle groups. It hits every little supporting muscle around the joints, which is fantastic for strength building and general wellbeing. The obvious examples of balance poses are tree, dancer and warrior three – anything where you are on one leg. But don’t forget that positions where you are up on your toes, or in a narrow plane of movement (such as a lunge or triangle pose) are also great balancing poses.

To strengthen, hold the balance for as long as you can. If you feel like you could stand on one leg or in a high lunge all day, make it harder by adding a little upper body movement. Be a tree swaying in the wind! Core engaged, joints unlocked and aligned, grounded, lifted, moving slowly and deliberately and like the air is made of syrup, breathing deeply…this is as much a workout for the brain as the body, and you’ll definitely feel it!

A focus for your yoga

There you have it. Apply this to any of your yoga practice and you have a strengthening workout. You’ll be surprised how much you can add on and how much further you can take it when you get into your body and explore. Ask: what muscles am I contracting here? How can I engage these muscles more in this pose? And the wonderful thing is that as you strengthen one muscle, its opposite will get better at stretching!

Always have a focus for your practice. Be mindful about it, rather than just plonking onto your mat and awaiting instruction. Are you here today to deeply relax? To clear your emotional body? To strengthen the physical? You may be guided to check in on all levels, so notice what stands out this time. Take charge of your body temple and give it what it needs. Which, of course, brings us back to the main point: listen to your body. It’s a body of love, it knows what it needs, and it’s longing for you to simply listen.

Why you should invest in quality yoga equipment

If you’ve been coming to class for a while, you may be considering getting your own yoga equipment. Or you may be wondering why you would bother, since the studio is equipped with everything you need.

Of course the studio equipment is there to be used, but having your own yoga gear is great for your practice. Here’s why:

Hygiene

We don’t need to remind you at this time that good personal hygiene is the best way to safeguard your health. If you have your own equipment, you are in control of when and how you wash it and you don’t have to worry about who might have sneezed on the studio mat in the class before you.

Safety

Listening to your body is the number one tip for preventing yoga injury, and correct use of props is probably number two. You don’t need props to practice yoga, but used properly they can take the pressure off the pose, allowing you to explore correct alignment with the support you need, thus deepening and improving your practice. The mat itself is a prop, providing grip and stability. Props are also great for when you’re practicing at home without the teacher’s eyes keeping a watch on your posture and safety. Which leads us to …

Yoga Anywhere

Your own yoga gear means you can take yoga anywhere, especially when it all stows away so neatly in a tote bag that fits your mat and props. Turn your living room into your personal yoga studio. Take your bag for road trips, work travel, holidays, down to the park – wherever you like! If you’re flying, having a yoga mat with you will be well worth the hassle of carrying it on board, especially if you have long layovers. Your body will thank you when you a) can practice some sequences to unkink after several hours in a plane and b) have somewhere to lie flat or lounge with a book that isn’t airport gate seating!

Energy Management

If you’ve never had your own mat, you might be surprised at how your mat becomes your personal, portable yoga ‘space’. It seems to take on the energy of your yoga, giving you a groundedness and sense of connection to your practice. You unroll your mat, step upon it and begin. It is an excellent tool for remaining focussed on your practice for as long as you are on your mat. We promote taking yoga ‘off the mat’ all the time, for many good reasons, but to some extent you can only take yoga off the mat if there was something on it to start with. We’ll let you ponder and reflect on that …

Safe & Ethical Equipment

There are many sources of yoga and fitness equipment available, ranging from cheap plastic mats all the way up to personalised mats with your own designs printed on them in myriad materials. Some are obviously more sustainable, ethical or better for your health than others, and it’s worth doing your research or going to a supplier you trust. You don’t want to be breathing in all sorts of chemical byproducts, so if you’re using one of those cheap plastic mats or a synthetic dyed blanket and you’ve decided yoga is something you are committed to, consider investing in a healthier option. Your body will feel even better after a yoga session, and the Earth will thank you for choosing sustainable materials.

The High Aspirations Yoga Kit, including mat, bag, block, bolster, blanket and strap.

Promotes Practice

All of these points boil down to one thing: they make yoga more accessible to you. If you are sick with a cold, you can stay home from class and still practice in a special space, or if you feel fine but there’s a flu going around, you know you’ll be pretty safe if you still go to class. If you are travelling, you can take your yoga with you. Your practice will be safer if you have some key props and know how to use them. You have a private, portable yoga space calling to you all the time. And you know what each item is made of, so you know the organic cotton blanket is waiting to hug you in relaxation and your mat isn’t releasing any unpleasant or potentially toxic particles.

We recommend Stretch Now for quality equipment. (This is an affiliate link, which means we receive a small commission at no cost to you.)

If you are thinking of purchasing new yoga equipment and aren’t sure where to start or what’s good, simply ask here or in class and we’ll help you out 🙂

Namaste,

Sarah & Kel

Connection

Did you hear, as a child growing up, that as you get older the time passes more quickly? It seems to be ringing bells with me. My theme this year is ‘Connection’ and as the year has sped by I am left feeling that I am only just beginning to connect with my theme!

Last year my theme was “Extreme Self Care” and the year before was “Slow Living” and it’s entirely possible there was another theme in there somewhere too. The thing is they are all connected to each other as they bring me to this point of wanting to slow down, go within and connect more deeply than ever to the wisdom that is seeking to emerge.

During the last school holidays, I took the time to explore a daily yoga practice that I am considering turning into a therapeutic course in term one next year. Giving myself permission to do a daily practice that was very restorative had a lovely effect on connecting me to a deeper part of myself. I have reaffirmed that this is as important as the appointment in my diary that says it’s admin time, or time to balance the books and pay bills. As important as making time to stop and read a nourishing book or magazine, to stop and enjoy my freshly brewed tea.

It’s vital that in the busyness of life we explore making time to slow down, go within and listen. It is in that deep inner listening that we start to connect to an innate wisdom, a connection with our heart that brings us to the present moment. That is when time slows down. It’s those moments of connecting with ourselves and our deep feelings that are important in life. It’s taking time to be present in connections with family and friends, or connections to the things that make our hearts sing.

When we are caught on the treadmill of life, seeking more and more possessions that create more and more work, we get stuck in timelines. Timelines that push us to work a few more years to pay this off or to set that up for the future when the truth is no one knows what the future holds. While planning is certainly worthwhile, we also need to ensure that in the plan we have time for reflection and self care. It’s essential so that at the end of each day we can enjoy a peaceful night’s sleep because we have honoured our heart’s desire at some point in the day.

This all comes back to our connection with what is important to us: what are our values? Just as I find it vital to take time out of teaching so that I can work on my business, so too we need to take time out of our busy lives sometimes to reflect on how we feel about our one precious life right now. Spring is the season of new growth, of longer days and more sunlight as we approach summer. Now is the time to ask some deep questions to seek out what has been brewing over the winter months and maturing through spring so far:

• What is most important to you right now?
• Where do you want to be in twelve months’ time?
• What do you want to have achieved in five years’ time?
• What is the one thing you can do now that will make the biggest positive impact on your life?

Let the light in to shine on the dark places, expose your truth and start to live the life you want to live. We are living in extraordinary times and anything is possible if you set the course, have a clear vision and raise your vibration to suit your vision. Fly high and enjoy every moment.

Namaste
Sarah

If you need help with moving forward or figuring out your life path you might like to consider an Awaken Your Heart Song coaching package. Please contact me for details.

Gratitude from my heart to yours


Gratitude for where I am right now.

Wow, wow, wow: I am so very grateful for where I am at this mid-year point.

I set myself some very significant goals this year and as well as graduating from the three-year, 650-hour Dru Yoga Therapy Course with my Yoga Therapy Diploma, I have also now achieved Senior Registered Teacher status with Yoga Australia.

The process of applying for this level of recognition is to collect evidence to support the following standards:

  • Minimum of 1000 hours specific teacher training
  • Minimum 12 years personal practice
  • 10 years and 1000 hours of professional teaching
  • Ongoing mentoring both as a mentor and mentee
  • 90 hours study on anatomy and functional physiology with minimum
  • 20 hours application to yoga teaching
  • 50 hours of yogic physiology i.e. koshas, nadis, chakras, gunas, etc.
  • 70 hours of supervised teaching
  • 300 hours specialties

The process of putting all this together was very rich. I was taken back to all the classes, courses and retreats I have run over the past eleven years as I gathered the evidence to support my application. I then needed to collect student testimonials to back up what I presented.

I put out a call for support from a number of students, both long-term and some more recent, and it is this that has opened my heart in gratitude for the depth of sharing and heartfelt appreciation that came back to me.

So many of you took the time to reflect and share your stories of transformation. Some I had no idea of how much you had gone through and how coming to yoga helped your recovery in times of need. I have compiled these into a document and sent them to Dru Australia as I thought they might like to know that the vision they hold, that of transforming the world by offering people the tools to transform themselves, is so powerful. Shared before me was a testament to the value of people working at what they love to do and sharing the wisdom worldwide.

I would therefore like to thank all my Dru teachers and teachers of other traditions whose work I have dipped into,  who have contributed to shaping the teacher I am today. I would equally like to thank all of you who took the time to share your stories and open your hearts to me as you did so honestly and willingly.

Thank you from the deepest part of my heart. I look forward to continuing the journey as I work from a place of pure love to offer you the best I can in yoga, meditation, yoga therapy, transformational coaching and all things that support living a deeply rich and meaningful life.

Namaste

Sarah

Holidays – take your yoga principles with you

Oh no, it’s holiday time again! I get the feeling that most people in my classes would like them (the classes, not the holidays!) to go on for the whole year without taking a break. However, the breaks and alignment to the school term give my year a structure and framework to work with, which is something I need. I thought this might be an opportunity to give you some holiday ideas over the next couple of blog posts, and to explore what yoga means to you. Yoga is so much more than what we do in the class. Let’s look at the meaning of yoga and how we can use that to bring yoga to life in our everyday living.

In our fast paced Western world yoga has, for many, become an exercise class, something we do to keep fit and flexible. The deeper meaning of yoga is, in essence, union. Yug is the root word of yoga in Sanskrit and literally means ‘yoke or unite’. In its purest essence this refers to the union of your individual consciousness with the consciousness of the Divine. I would like to take this meaning further and explore how we can bring the union or connection of yoga into our everyday life. How can we be more yogic (connected) within our day-to-day activities and what would this look like?

Rainy day? Take an umbrella, wear a warm raincoat and feel the cleansing of the Earth around you.

Walking in connection with your body and breath

One of the things I like about the yoga break is the opportunity to step out of the cycle of routine and I guess this might apply to some of you too. It’s a chance to do something else in that time slot other than go to yoga. Take the opportunity to have a break from the class structure and do something meaningful. Weather permitting, it is always refreshing to get outside and go for a walk.

While you’re out, take some of the practice from our class with you: as you walk, notice your physical body and see if you can relax your shoulders and let your arms swing naturally. How is your breath? Can you breathe more fully as you walk and perhaps count your steps with your breath? For example, as you walk you could breathe in for the count of four steps, then breathe out for four steps. As you get more familiar with this you can start exploring the equal ratio breathing or sama vritti pranayama, the four stage breath that includes the pause at the end of the in and out breath.

If at any point you get out of breath, stop and go back to an easier ratio or count that worked for you until you can do that without getting breathless. Practice this walking and breathing for the first few minutes of your walk, then let it go.

 

Familiar feet! Sarah & Kel get their toes dirty on a winter walk. Actually, not dirty – earthy 🙂

Walking in connection with your heart and mind

Once you have walked and practiced some conscious breathing, notice how your heart feels and what mood you are walking with – just as we do in class when we check in with these layers of our being. Bring this awareness to your walk and acknowledge how you feel. See if, as you walk, you can notice more about the environment you are walking in. Bring in your senses and notice what you see, smell, hear, taste and feel as you walk. This will help if you have an especially busy mind. You may even like to choose a colour and notice all the things around you as you walk of that colour. This helps keep you present and you will be surprised what you notice that you may never have seen before.

Take an opportunity to stop along the walk and if you can, take your shoes off. Yes, that’s right! Take them off and get those divine feet in direct contact with our beautiful Mother Earth and let her feel you as you feel her. Stand and pause: a moment of reflection as you feel into your heart and notice, make a deeper connection with your sacred heart as you go a little deeper inside. Take the time to connect to a higher part of yourself. This doesn’t have to take long; a brief but potent pause to check in through your heart and maybe give thanks for the opportunity while being open to any messages that are waiting for this moment to get your attention.

Connection to a rich life

My wish for you is that you fall in love with being connected to nature and walking. That you fill your lungs with fresh prana, breathe out any stale and stagnant air and connect deeply to life and this precious day you have to enjoy in all its aspects of beauty, magnificence, rawness, messiness, happiness, sadness, and everything in between. It’s all these feelings that make life rich. Let’s connect deeply as we do in class, out in nature on a walk.

Namaste

Sarah

Living with awareness and being responsible

I start a class asking everyone to check in with their ‘koshas’, or layers of being. Specifically, I direct people to feel into their physical, emotional and mental layers so that they have an awareness of what they have walked into the class with. There is much written about koshas already and I see no reason to reproduce what others have done really well: here’s a great article if you want more detail on koshas. What I would like to use this space for is exploring how we can connect with these layers to make life richer.

Anamaya kosha

When I ask about the physical layer, anamaya kosha, I am asking you to feel into your body and notice where it is calling your attention. This might be a tight neck, aching shoulder, or sore foot. If you stop long enough to notice that’s a great start; next, explore what you need to do about it. Is there something you can do immediately to relieve the discomfort? If not, is this something you need to address as part of your overall health plan to bring balance back into your physical body? It could be a postural adjustment and by bringing your awareness to it you can easily adjust and get some relief. It could be you discover that your sleeping position causes you some discomfort upon rising and changing your pillow might help. Maybe it’s an ergonomic issue of how you sit at work, whether that is at a desk, driving a vehicle or standing for long periods on hard surfaces. It really is worth taking the time to feel, explore and hopefully fix some of the issues.

Pranamaya kosha

If we are exploring the pranic layer, pranamaya kosha, then we are checking in on our energy levels, how energised we do or do not feel. How are we breathing? How is our general energy level? By bringing our awareness to the breath, it changes and gives us the opportunity to breathe a little deeper and spend a moment connecting deeply to the breathing process. The benefits of this are so huge that it is well worth the few minutes of your time to practice. You could do this before you even get out of bed in the morning. Deepen your breath and feel like you are charging up your body for the day ahead, bringing fresh prana into all the cells of your body, oxygenating your blood, loosening up fascia (the connective tissue beneath the skin) and getting an overall kickstart to the day before you take a step.

Manomaya kosha

Then there’s the emotional layer, manomaya kosha, and it really is valuable to check in with how your heart is feeling. This incredible organ pumps continuously for us to keep us alive and would greatly benefit from some loving attention throughout the day. Check in with how you feel, your emotional state of being, so that you can respond appropriately. Again, by noticing, we get more in touch with our feelings and can then choose what to do about how we feel. For example say you got up and noticed you were feeling a bit low and you were aware that this was from a recent loss where the sense of grief comes and goes. On those days you notice this you may be able to be kinder to  yourself, have an easier day and fit in something that you know nourishes you deeply. It is about honouring the ebbs and flows but if we don’t take the time to notice then we often charge on and numb out the feelings, which over a period of time will create problems.

Vignanamaya kosha

What about the mood you carry around with you? Are you aware of what mood you take to work, take to a meeting or walk into your yoga class with? This is the mental layer or vignanamaya kosha and you may well be unaware of what you are carrying around with you for the simple reason of not taking the time to inquire.

Raising your awareness of the koshas will evoke change and make your life richer as you make conscious choices of how to bring balance back into these layers. You will over time develop ways to change how you feel, to change your mood if you notice a black cloud hanging over your head. You’ll develop your own effective tools that will help you live life more fully.

Here are some quick tips for working with these layers:

Physical: move your body, stretch, walk and get a drink of water

Pranic: breathe deeply, take one big breath sighing the breath out and pausing at the end of the out breath. Do this three times and notice the difference.

Emotional: stop what you are doing and feel into your heart, notice the breath flowing in and out and imagine this is flowing in and out of your heart like a light bringing loving kindness to your heart.

Mental: notice your mood, name it and if you don’t like it change it by doing all the above! If you feel stuck and can’t change it then get out in nature, walk around the block, call a trusted friend who will let you have a rant then hopefully you will feel better for the release. Make a deal with yourself that if you have a story that keeps coming up, tell it, vent it and let it out but if after three story-telling sessions you still feel you need to tell it some more, seek some professional help – that way you can explore the situation productively and keep your friends!

The practice of regularly checking in with your koshas is a practice, and responsibility, worthy of your attention. Could you allow enough time upon waking to reflect on how you are about to start this brand new day ahead of you? We’re not talking about an extra twenty minutes out of your day, merely five to six minutes reflection before jumping out of bed to stretch, breathe deeply, notice and be aware of what you are about to take out and share with others. Then perhaps you could check in a few times throughout the day. If nothing else you will have stopped what  you are doing, started to breathe more fully and maybe even stretch the body to see what is going on.

Enjoy the journey.

Namaste

Sarah

The meaning of Aum

At the end of my yoga classes now we finish by chanting three ‘Aums’. You may have wondered: why do we Aum? Is Aum a mantra and how might we benefit from this practice?

I introduced the chanting of Aum at the request of a student. I then asked my other classes if they too would like to explore finishing the class with three Aums as the resulting vibrational effect was so profound. Some of my yoga students enthusiastically chant and others sit and feel. Regardless of the participation, which is absolutely voluntary, the classes finish with a stillness and connection that is amplified by the three Aums.

Connecting to the Universe

Aum, or Om, represents the universal consciousness, the origin of all other sounds and is considered to be a mantra on its own. Mantra comes from ‘man’, meaning ‘mind’, and ‘tra’, to transcend, so a mantra, when repeated with a heart connection, can help us to transcend the busyness of our minds. You might think of Aum as a nameless, formless, divine presence honoured through the symbol of sound. It is the truth and energy of the universe. As energetic beings we are affected by the vibration of the mantra as sound is energy.

The chanting of sacred sounds has been embraced by traditions all over the world and the accumulative effect can be felt in many places of worship: that silence and reverence you feel as you enter and sit. It is the repetition of the chant that creates the effect deep in your cellular structure, permeating your whole being and even the space around you. You see this practiced often with the use of prayer beads or malas as the mantra is chanted into each bead as a form of practice.

When we chant Aum at the end of our classes it is broken down into three parts with equal time given to each part. Ah is chanted from the region of the navel, oo from the sternum and mm from the throat as we close our mouths and let the vibration be felt all the way to our lips.

If we chant the mantra of Aum with open hearts and mindful intent it is a vibrational experience that, to my observations, assimilates all that has taken place in the class. It is as if it pulls all the intent of the day’s practice into our hearts and then vibrates out collectively for the benefit of all, leaving you in a still, connected state of being. When you surrender to the mantra and the connected state it creates, you connect with the vibration of the universe. It is powerful.
 
 
I look forward to seeing you in class soon to share the power of Aum together.
 
Namaste

Sarah

Your Yoga Kit

As we go into the cooler months of winter many people in classes start to bring more things to keep themselves warm and comfortable during relaxation. This has prompted me to write about how valuable owning your own yoga kit can be.

If you are attending classes in a fully equipped studio you get away with not having to do this however I strongly recommend that if you love your yoga then invest in a few valuable items. At the very least it is a good idea to bring along a large towel or cloth mat to go over the studio mat. As you know I teach in a couple of venues outside of my private studio that aren’t yoga studios. They are not equipped with anything so students attending those classes have to bring all their own gear.

The Mat

Standard Mat (the vinyl or rubber one we are all familiar with that provides cushioning on the floor)

Firstly you will need a yoga mat and these vary hugely in price depending on what you like and how eco-friendly you wish to be. You can pay anything from $10 up to $150 and probably more. Choose a mat to suit your budget and get one that allows you to feel comfortable and supported. Keep in mind when buying your mat whether or not you intend to place a towel or a cloth mat on top of the vinyl/rubber one as this might determine how thick you want your mat to be. Remember there are no right or wrongs here but purely personal choice and comfort. Yoga mats come in many different types of material so be sure to check the materials if you have any known allergies, such as latex.

Cloth Mat/Towel

Many yoga students choose to place a towel or cloth mat over the standard mat. This adds thickness and softness, provides additional warmth when in prone or supine positions, and gives you an alternative grip that may be better for some postures when the standard mat is a bit sticky. A towel or cloth mat is also easy to wash. If you are only doing yoga in a specialised equipped studio, it can be nice to use a towel or cloth mat over the standard studio mat as it gives you a sense of personal space and you can wash it whenever you wish.

Yoga Blocks

A couple of yoga blocks are a very useful addition and light to have in your bag. They can be used to assist in resting in poses where you can’t comfortably reach the floor. For example, they are great to use under your heels in downward facing dog pose, or to rest your hand on in the triangle poses. I have seen them used for sitting on and also to prop up a bolster for restorative practice. They have many and varied uses.

Yoga Straps

A yoga strap is really handy for stretching and for restorative work, easy to have in your bag and doesn’t take up much space. I prefer the ones with metal D-rings as they are easier to work with than the plastic buckles.

Blanket

A yoga blanket is a great addition and so versatile that you will use it again and again as you find more and more uses for it. In fact I recommend having two in your bag as you will use them. Sometimes when we are doing some body preps it is really nice to put a blanket out over your mat so that when you reach and stretch you have the blanket under you and are not touching the floor, especially when it is a cold tiled floor in another venue! Plus it gives you extra softness to lie on in relaxation. Pop the other one over you to keep really warm.

For warmth in relaxation or to add softness, any type of blanket will do, but wool blankets are best for restorative poses as they are less squishy and provide more support. You can buy yoga/camping blankets from the army surplus shop in Bunbury for around $15, take them home and give them a good wash and  you’re all set to go.

Bolster

A bolster to put under your knees during relaxation can be really helpful and you can find them in a variety of sizes to suit you. They don’t have to be the huge restorative type of bolster, although I personally do love them. You can get smaller ones that are soft and perfect support for your lower back when placed under your knees.

Water Bottle

A water bottle is essential and I recommend one with a leak proof lid so you don’t have any leaks in your bag! If you get an insulated one you can have warm water in it in the cooler months.

Eye Pillow

A eye pillow is an optional extra but nice for those who like them and again doesn’t take up much space in your bag. Alternatively a scarf can be used the same way and is a little lighter if you don’t like the weight of the bag on your eyes. Drape a scarf over your eyes instead.

The Bag Itself

Now all you need is a very large bag and there are plenty around. I have a huge kit bag that I got on sale at one of the local camping stores (wait for the 40% off sales, they happen often) this will fit everything in for you. Alternately you can get yourself a good mat bag that goes over your shoulder and a smaller bag for the rest. It really is a personal choice but I do suggest you get organised and have a bag that is ready to go. It might live in your car or can be easily carried anywhere to make your yoga practice work for you.

Your checklist:

  • Large bag
  • Standard yoga mat
  • Cloth mat or towel
  • Blocks x2
  • Strap
  • Eye pillow
  • Bolster
  • Blanket/s
  • Water bottle


A very worthwhile investment in your health on so many levels. Having everything in one place easily transportable means if you go away for the weekend you can easily throw this in the car as well.

Have fun putting your kit together.

Namaste

Sarah

Further reading: Why You Should Invest in Quality Yoga Equipment

How to find a safe yoga teacher

Yoga has become popular and is the preferred cardio, strength and flexibility exercise with 2.18 million Australians participating in yoga in the year to December 2017*. With the surge in available classes comes the dilemma of how to find a yoga teacher who will keep you safe and ensures your experience is one that serves you.

As yoga is an unregulated industry, pretty much anyone can call themselves a yoga teacher. There are an ever-increasing number of online yoga courses now being offered as well as month-long intensives that offer the opportunity for people to become “qualified” yoga teachers. Without industry regulation, not all yoga teachers are alike in experience. So where does that leave you when you are looking for a credible instructor? Here are some points that I recommend you follow to ensure that you are choosing as well as you can:

First, check if they are registered with one of the peak bodies in Australia

  • Yoga Australia
  • IYTA International Yoga Teachers Association
  • Yoga Alliance

Being registered with one of the above will ensure that certain levels of requirement are met and that the course they have attended is recognised.

If you have concerns, talk to the teacher first and ask a few questions. Credible teachers:

  • will ask you to fill out details about your current level of health and wellness
  • will ask permission to come into your personal space and adjust you
  • will honour your choice to say no to any hands on adjustment
  • will ensure the class is paced to suit everyone they have allowed in
  • will offer modifications or stages of practice to suit everybody
  • will ensure adequate warm up or body preparation is carried out before attempting certain postures
  • will encourage you to work at your own level of ability and allow you to take a break as you need to
  • will encourage you to drink water and keep hydrated
  • will demonstrate appropriately where required so that you can see what you are being asked to do
  • will not point you out for not “performing” as they think you should be
  • will honour your time by starting and finishing the class at the stated time

Unfortunately there are injuries occurring in yoga classes and it is important that you take responsibility for yourself by not following the rest of the class around you. Instead, stay present within yourself and notice your range of ability. Quite often less is more and taking the time to feel into your body is a very important aspect of yoga practice.

Yoga is non-competitive: it doesn’t matter what is going on next to you, you are there for YOU. Yoga is also so much more than a physical practice and it is important that you honour the fact that each time you come to a class and step onto the yoga mat, you are not in the same physical, emotional or mental state that you were the day or week before. Take the time to check in with these layers of your being and adjust your practice to suit what you need at that time. Yoga is very personal and therefore you need to ensure you find a class that allows you to be true to you.

Namaste

Sarah

 

*Roy Morgan research data

  • 1
  • 2
  • 3
  • Next Page »