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Lessons from Lucy

I was talking to a neighbour this week about how I’d cried on my mat that morning. “You’re so not selling yoga to me,” she replied.

I’ve just done a week of Ashtanga Mysore practice with Lucy Crawford at BAYoga in Berkhamsted. Since giving birth to Jacob almost seven months ago, I’ve managed to get to a handful of Mysore classes. My home practice has mostly involved soft bolsters and cosy blankets.

Lucy was wonderful as always. She talked a lot about coming into relationship and how to live and practice according to the yamas – the yogic principles for right living or ‘observances’.

This resonated deeply. I have a new body and I don’t recognise it. Looking after a baby takes its toll physically, let alone coming to terms with the physiological changes that happen during pregnancy and breastfeeding. My rib cage has expanded outwards in all directions, my shoulders and hips are broader. I’ve lost a lot of strength and a friend called my breastfeeding boobs “magnificent” the other day. I’m doing my pelvic floor exercises as I type this.

Lucy talked about ‘sukha’ or joy. Was I able to find joy in my practice? The first three days felt distinctly lacking. It was all an effort – sorting childcare drop-offs and pick-ups, getting to Berko for a 9am start… and then I had to do sun salutations?!

She spoke on ‘satya’, the yama relating to honesty. I feel really tired at the moment so why push it? As a result, my Monday practice was surya namaskars and standing poses followed by some yummy restorative poses. Lucy: “Right Clare, this is what we’re going to do with you. Let’s put this bolster here…”

And can we let go of the grasping – the yama ‘aparigraha’? The wanting: wanting to be ‘better’, wanting the pre-pregnancy practice. Lucy spoke about when Guruji would give her a new pose, she’d feel anything but excited (“Ugh, not another one!”). She said she’d much rather hang out in restorative poses although she knows her body needs to move. I can relate to this.

On Wednesday morning the tears came even before my first surya namaskar A. Steamy tears falling silently down my face during our breathing practice. More tears after attempting purvottanasana – feeling like I’d left my cervix on the mat as I lifted my hips up. “You’re very wobbly around that whole area,” said Lucy with loving eyes and a gentle smile. “That’s to be expected. Give it time.” The yama ‘ahimsa’ has various translations including non-violence and non-harming. Essentially it’s about being kind – to ourselves and others.

I was trying to explain the tears to my neighbour. I said about how we move and breathe in the poses. The emotions we’ve been holding in our bodies are released. It’s almost like a wringing out of all the stuff we’re carrying around. It’s cathartic. There’s no hiding on your mat. Everything comes out. It’s very positive.

My yin teacher Norman is fond of saying “shift happens”. And it certainly did for me. After Wednesday’s tears, I found my rhythm. There was a lightness, I had more energy both during and after practice and I was smiling more (sukha).

I had come into relationship with myself. I found ‘me’ again. My body is more open and I am less creaky. My thoracic no longer feels stuck. My jaw has softened. There’s a spring in my step. I feel stronger picking Jacob up and my happiness makes him happy. This body is slowly recovering.

I have so much gratitude for this practice. I bloody love yoga.

 

Two more yin workshops in 2017 before I go away on a little adventure:

Sat 2 Sept at BAYoga, Berkhamsted: info
Sat 9 Sept at The Studio, Mid Herts Golf Club, Wheathampstead: info

I’ll be back teaching regularly from January 2018.

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Teacher Interview: Cathy Haworth

Cathy Haworth runs BAYoga Studio in Berkhamsted, Herts. She teaches Ashtanga vinyasa yoga and particularly enjoys teaching ‘Mysore’ style classes. I’m one of her Mysore students and I asked her a few questions about this style.

Cathy Haworth BAYoga Studio ashtanga yoga
Cathy

CW: Where does the Mysore style of ashtanga yoga come from?

CH: Mysore is a town in Southern India where the founder of Ashtanga vinyasa yoga, Shri K Pattabhi Jois lived. Since his death in 2009 his grandson Sharath continues running the shala and each year thousands of ashtangis go to Mysore to practice with him. I’m planning on visiting for the first time this summer and I can’t wait.

CW: How would you describe Mysore style?

CH: Ashtanga yoga is a dynamic style of yoga where movement is synchronised with the breath. There’s a set sequence of poses which are held for five breaths and you then move onto the next posture.

To practice ashtanga yoga ʻMysore styleʼ is to practice the ashtanga sequence in a class situation but at your own pace. You follow your own individual length of breath, receiving guidance and adjustments from your teacher on a one to one basis. I, or whoever is teaching, don’t lead the class as such.

Learning the ashtanga sequence may at first appear a little daunting, but myself or your teacher is there to assist and we take it slowly.

As you learn and grow confident in each pose, you’re given new poses by your teacher, making this a very personal journey. Once learnt you have a practice for life.

CW: What’s so special about a Mysore practice?

CH: Moving with your own breath at your own pace enables you to work at your own level, extending the breath as it suits you. We all have different lengths of breath and this way of practicing enables you to be in charge of your own destiny.

Cathy Haworth supta kurmasana adjustment
Cathy’s supta kurmasana adjustment is to die for. Not like, as in she’ll kill you… well… not really. Not on purpose, anyway. I’m sure this person is still breathing. And that’s what counts.

It is a disciplined approach to yoga that allows for no opt out of poses because you find them challenging. You have to face up to every eventuality that the pose may bring.

Thereʼs no hiding, and by working with your own breath you can really connect to what may be happening both in the pose internally and externally. By bringing this discipline into your life enables you to be more focused and present not just on your yoga mat but in all aspects of your life.

It gives you the space to be you.

Whilst on your mat, working and moving with your breath, you are able to let go of the outside world and be in the present moment, allowing the real you to shine through.

Once off the mat we take on board the many outside influences that we have accumulated over the years and often act in a very different way to who we really are.

Being on the mat allows us to be true to ourselves and the more you practice, the more you are able to let go of this external ʻbaggageʻ and allow yourself the space and freedom of just being who you really are.

CW: You’ve mentioned before to me about the versatility that these classes offer. How is that?

CH: You don’t have to be on your mat at the very start of a class. You come when it suits you. If you get stuck in traffic, if you have to drop the kids off at school… that’s fine, no rush. The latest start time is one hour before the end of the class.

Classes vary in length from 2-3 hours at BAYoga Studio and if you’re a beginner you’ll need to allow approximately an hour to do your practice. Eventually, as you progress you will build on this to 1.5-2 hours.

One of the many joys of a Mysore practice is that it is very portable. I know that wherever I may be in the world, I’ll have the opportunity of going to a class knowing exactly what to expect from an ashtanga Mysore style class. Get on your mat in Paris, Sydney, New York or India and you know that you will be just fine regardless!

CW: Thank you Cathy.

Cathy teaches Mysore style classes at various times throughout the week. Find out more by visiting bayogastudio.co.uk. On a Tuesday morning she teaches a Mysore style class from 9.15-11.15am and then I teach a yin yoga class from 11.30-1pm at BAYoga Studio. Come along to both classes for only £16. It’s a bargainous morning of yin and yang.

Cathy and I will be teaching an ashtanga/yin retreat together 3-5 October 2014. Visit the retreats page for more details.

Do you practice Mysore style Ashtanga? What do you enjoy about it? Feel free to comment below.

 

Read my previous teacher interviews with:

Norman Blair, my yin teacher
April Nunes Tucker, my local yogi partner in crime
Lila Conway, who taught me how to teach Sivananda yoga on my first teacher training.

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You can do it! Keeping up that home practice…

With winter in the UK closing in and the early mornings becoming darker and colder, snuggling under your duvet is likely to feel increasingly appealing. But how do you stay connected to your home practice?

I’ve heard people say that the hardest step to practicing on your own at home is rolling out your mat. But once you’re standing on that mat, you’re half way there.

I’ve asked some teachers for their tips to help you stay motivated through the winter months…

Norman Blair, yin and ashtanga teacher

Norman (image from indabayoga.com)
Norman (image from indabayoga.com)

One of my favourite sayings is: A little a lot is better than a lot a little. Make it accessible. You could just sit for five minutes. Go with the morning. When does the evening start? When you get in from work? After dinner? Before bed? The morning is better.

 

If you can’t work out how to fit it in, just get up five or ten minutes earlier. It’s not rocket science. We can be so disciplined in reading the paper, watching the latest boxset…

 

People forget that Rome wasn’t built in a day. It takes time. We have to be realistic about what we can do and we just have to do our best. Be less ambitious.

 

Get support. It’s great to have a home practice but a sense of community is important. In Buddhism it’s called ‘sangha’. The support that we require in these hard and difficult times isn’t unique to now – they were difficult in the times of Buddha too. But we need support. We need sangha.

Norman has been practicing yoga for more than 15 years and teaching since 2001. If you’ve enjoyed reading this, I’ll be interviewing him for the blog very soon – sign up on the right to make sure you don’t miss it.

Cathy Haworth, ashtanga teacher

Cathy (image from bayogastudio.co.uk)
Cathy (image from bayogastudio.co.uk)

Dedicate a specific time each day to practice which is realistic and manageable.

 

Let go of the idea that you need to do a full primary series practice. In an ideal world this is great, but with the many pressures we often put ourselves under, this is not always possible. Be happy to start with ten minutes and let the universe decide if you are able to do more.

 

Remember what you feel like when you finish your practice and reconnect to that feeling if you are struggling to get on your mat. Have you ever regretted getting on your mat? I know I haven’t.

 

Aim to get to a certain posture in your practice each time you start. This may be the sun salutations, standing, or maybe navasana. When you reach that posture, see if you feel like doing more. If not, be very happy that you have achieved your goal. Don’t forget to allow time for your relaxation at the end.

 

Avoid beating yourself up if, at the end of your day, you didn’t manage to get on your mat. Trust me, it doesn’t help! Look to smile inwardly as you progress through your practice, trust it, and enjoy it.

Cathy runs BAYoga Studio in Berkhamsted, Herts. Her favourite class to teach is a Mysore self practice and can’t wait to visit the place itself in India next year.

Adele Cassidy, Anusara and pregnancy yoga teacher

Adele (image from yogagivesback.org)
Adele (image thanks to juleeyoga.com)

When it comes to starting a home practice or keeping one going my best advice is to find something to motivate you and let that motivation be fluid.

 

BKS Iyengar says that practice “waxes and wanes like the moon”. Some days I spend several hours luxuriating on my mat with my books and pen to hand. Other days it’s all I can do to stick my legs up the wall in vipariti karani. It took me about three years to be ok with that.

 

I’m pretty sure that since you’re reading this blog something’s motivating you, but in case you’re stuck here’s my top list:

 

1. I’m going to a workshop/training/retreat I better get a bit fitter

2. I’ve been on a workshop/training/retreat and I’m pumped with enthusiasm

3. No reason, I just gotta do it

4. I really don’t want to do this today but I’m going to anyway

5. I am going to nail that pose

 

Christina Sell would say that every second you put into practice is a deposit in the bank. If you see someone striking a perfect pose and the words “I could never do that” enter your thoughts, the truth is that for the majority of us, we’re not born like that. What you don’t see are the hours, blood, sweat and tears which went into that asana.

Adele describes herself as a yoga teacher and spiritual adventurer. She’s very excited to be currently studying towards her 500 hour qualification with Chris Chavez. This requires regular trips to Istanbul. Can’t be bad.

So keep it up people! And do you have any advice? What keeps you motivated in your home practice? You can leave your comments below.

 

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Funny bones and happy babies: Acceptance

Last weekend I taught a yin workshop at BAYoga Studio in Berkhamsted. We did happy baby pose and I suggested to students that they took hold of the inside of the soles of their feet, allowing their knees to relax towards their armpits.

Happy baby pose
Happy baby pose. Image courtesy of truestar.com

Afterwards, a friend in the class mentioned that it feels much better for her to take hold of the outsides of her feet. Holding the insides made her shoulders and chest feel restricted. “That’s odd”, I thought. Trying it at home, my shoulders and chest felt open, no problem. And then I thought about my hips. I have very open hips so my knees are wide enough apart to allow for my shoulders to relax in the space between my knees. Her hips aren’t quite as open as mine and so by holding the outsides of her feet,  her chest broadens and she feels the benefits of the pose.

This got me thinking about different people’s bodies and how we approach poses. Not too long ago, someone asked me whether I could get my heels down to the mat in down facing dog. I said yes and they looked amazed. But is that due to having super stretchy hamstrings or just because of the way I’m built?

Perhaps my hamstrings have lengthened somewhat through practice, but getting my heels to the floor has never been hard. It’s surely got more to do with the fact that that I have a wide range of movement in my ankle joint due to the shape of my bones.
Likewise, I’m restricted in movement in my wrists. When I stretch my hand backwards, it hardly comes back. So when I try to do handstands, I need to place the edge of a cushion or a wedge between the heel of my hand and the floor to lessen the angle and pressure on my wrists.

The elbow of Katharine Wener
The elbow of Katharine Wener

Take my sister’s elbows as another example. She hyperextends through her elbows meaning that when she stretches her arm out, palm facing up, her elbows bends beyond 180 degrees. There’s no pain, it’s just how she’s made. When she practices yoga, some of her poses might look a bit odd. Ok, so she may never make it into a book of beautiful yoga poses (sorry Katharine, I still love you), but it works for her.

It’s just how we’re built and we need to work with the body and bone shape we’ve been given. We might feel a need to strive to create the ‘perfect’ pose, but for many of us, our bodies can’t do certain things because of ‘compression’ i.e. the range of movement we can achieve due to the shape of our bones and also how they meet at joints.

Regardless of how many hours of practice we put in, we can’t change this. It doesn’t mean that her pose is ‘better’ than yours, it’s just different and yoga teaches you about gratitude and acceptance: accepting where you are in your practice and more broadly who you are as a person.

If this sort of thing interests you, check out Paul Grilley. He talks a lot about anatomy. His DVD ‘Anatomy for Yoga’ is rather good too.

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Shameless self promotion… yoga classes in Harpenden and Wheathampstead

Yes, it’s true, I’m going to use this blog post to promote the various yoga things I’ve got going on. I apologise in advance and normal services will resume shortly.

Flyer for Breathing Space yin/yang workshop
Breathing Space yoga workshop – yin/yang yoga with Clare Wener and April Nunes Tucker

So you may have noticed that I have a new website! The Diary of a Yogi blog has now been subsumed into my Shanta Yoga site so everything’s now in one place. Much easier. If you get a chance, have a look around the site and feel free to give me any feedback. All my old blog posts are still available on here.

Yoga Harpenden

I’ve started teaching yoga classes in Hertfordshire and it’s going well. I’m teaching a yin/yang yoga workshop at Breathing Space in Harpenden next month with my friend and wonderful ashtanga teacher April Nunes Tucker. She’ll lead 1.5 hours of ashtanga and then I’ll teach yin for 1.5 hours.

I’m also teaching at a little place called the Mead Hall in Wheathampstead. It’s a WI (Women’s Institute) hall and has central heating and a lovely wooden floor. Before teaching yoga, I would never have got quite so excited about flooring or heating. Yoga at the Mead Hall is a gentle affair and we do lots of warm ups, some standing and seated poses and a lovely long relaxation at the end. Everyone goes at their own pace and it’s very friendly.

I’m also trying out teaching a weekly yin class in a yoga/pilates studio in Southdown, Harpenden. I can’t seem to find anyone else offering a regular yin class in the county. I’m aware that that might be because no-one’s interested but you’ve got to give these things a go, right?

I’m spreading the word by going door to door getting my hand squished in letterboxes (some are lethal. Lethal, I tell you). I’m also getting really good at laminating and asking shops to display them. Even the village butcher got a flyer. I had a lovely yoga natter in the beauty salon with a lady who was getting a manicure.

Yin yoga Berkhamsted

BAYoga Studio is a great ashtanga studio in Berkhamsted run by Cathy Haworth. I’ve been going to Mysore classes there and will also be running a yin yoga workshop there on Saturday 15 June. It’ll be two hours of yin yoga and it should be lovely.

Flyer for yin yoga workshop at BAYoga with Clare Wener
Yin yoga workshop at BAYoga Berkhamsted with Clare Wener

If you’ve never heard of yin yoga before, have a read of a blog post that explains the practice.

And if you’d like to find out more about my classes, all the details are listed on the class schedule page.

Anyway, that’s about it. Thanks for bearing with me while I go on about my classes. It’s not all about me, me, me you know.