Celebrating the Full Moon - Yogi style

As you probably know, the moon and its cycles influence our mind and body, from the mood we are in to our quality of sleep, but did you know it can also impact your yoga practise? Here is our guide to harnessing the energy of the moon, syncing your practise with this inspiring lunar cycle and using the power of the full moon to your advantage.

A full moon is one of the most exciting lunar cycles because it represents a boost in energy and is a moment for celebration. In Ashtanga practice, yogis abstain from doing yoga on full moon days because this is one of the most advanced forms of yoga and therefore the risk of injury is greater and so they use full moon days as rest days. All other types of yoga are encouraged during this moon phase.

Why is the full moon celebrated?

Every month, the moon starts a new cycle around the earth. A moon cycle begins with the new moon, when the moon stands between the earth and the sun and is therefore invisible for the human eye. It then goes into a waxing phase until it reaches the full moon - the pinnacle of the moon cycle. After the full moon the moon retreats into its waning phase until it all starts again with the new moon.

The full moon is celebrated since thousands of years in ancient cultures for its magic, mystery and special energy. It represents a time to gather with community, release unwanted energies and honor what we have created since the new moon. 

Full moons are great gateways to create change in our life, they are powerful tools for letting go of unwanted energy, cleansing and releasing what doesn’t serve us anymore. The full moon amplifies. Just as the moon is shone upon my the sun, our emotions and energies are brought to light so that we are able to work with them. 

Astrologically, full moons are a time to take action. When the moon is its brightest and most active, we get inspired to do the necessary work that is needed to manifest dreams into action. The light of the full moon serves as guidance where we need to focus and shift our energy. 

To harness the beautiful power of the full moon, moon rituals and ceremonies can be used as a powerful tool to self-reflect and create necessary change in your life. Moon ceremonies, dances and rituals have been around for many centuries. Evidence of moon worship has been uncovered at archaeological digs all over the world, from the ancient Celts to the Egyptians. The most common symbol was the lunar disc - a flat, shiny figure worn as a medallion or as part of a crown, meant to symbolize the moon and associated things. But some full moon rituals are still alive today.

The following rituals of ancient cultures around the globe can provide you with an idea and inspiration for your own moon ceremony, to use the magical power of the moon.  

What Does the Full Moon Mean for Yogis?

A full moon gives yogis the opportunity to refresh, rejuvenate and release any built up tension or stress. Practising yoga during a full moon and aligning your energy with this lunar phase will allow you to feel grounded and fulfilled. The evening is the best time to practise and this will also allow you to reap the benefits as you wind down before bed.

Create your own full moon ritual

Hopefully the rituals and ceremonies from above have given you some inspiration for your own full moon ritual. Celebrating the full moon can be a very powerful way for your own self-development. We learn to put our own life into context with the cycles of nature. The full moon always marks a time of death, change and re-birth. It is a perfect time to let go of the things that are holding you back from living your best life and reaching your fullest potential. 

In the 48-hour window surrounding a full moon, you can express gratitude, meditate, pray and work on your manifestations. Create a sacred space for yourself by taking a candle-lit bath and do some journaling or celebrate with others, creating a sharing circle, moving, meditating and manifesting together. 

Why we twist in yoga

Twists, what are they good for?

Spine mobility and back health

Twists rotate the spine and stretch the muscles of the back. This helps to restore and retain the spine’s natural range of motion. If we don’t employ our natural range of motion we run the risk of our joints hardening and fusing. The surrounding supportive soft tissue can also become short and dysfunctional. By extending the muscles to their full length regularly with twists once or twice a day we can help to prevent this.

Energising

In twists you work with the spine and the action of ‘lengthening’ is to create space between the vertebrae. When there’s a lack of space our spine tends to slump or get stuck and our energy levels drop. Through twisting we lengthen the spine and get space between the bones. Then our energy can flow better. Twists give us an instant energy lift and decompress the vertebrae in a safe healthy way.

Comprehensive and neutralizing Twists are neutralizing poses so they’re good to include if you’ve been doing lots of strong back bends or forward bends. Twists incorporate the center of our body, working the abdominal, obliques, the muscles that support the movement of our spine, our shoulders, pelvis, neck etc… that is when you are doing them correctly.

Aid digestion

Twists are commonly known to aid digestion. It is important to realize what that actually means! Twists are great for creating movement in and around our organs (mobility and motility). So in terms of helping our food being moved along.. twists are great. 

Are twists detoxifying?

BKS Iyengar said that twists are detoxifying because of the squeeze and soak action. The organs of detoxification and elimination are compressed pushing out old blood and so then when we release the twist fresh blood can flow in. This idea is often passed on in the yoga industry but there is some healthy debate on this.

Twists do affect our mobility (movement of organs in relation to each other) and our motility (movement within an organ). However, a number of factors are involved in stimulation of our organs. It would be safe to say that twists help to stimulate our organs, including our organs of elimination which in turn can help stimulate our metabolism and rate of excretion.

So maybe twists aren’t really “wringing out the internal organs” but it can be a helpful metaphor for when we practice – much in the same way as backbends don’t literally opening your heart!

However, they do stimulate circulation, creating heat, releasing tension in the muscles of the spine, abdomen and rib cage, which has a knock-on effect of helping the other systems in the body work effectively.  

Also, while I don’t want to make claims that I can’t back up, we can get stuck trying to find the (Western) medical evidence for yoga benefits. These can be difficult to find as there is not a lot of large-scale research done in this area.

What kinds of twists are there?

All twist poses can generally be categorized into seated, standing and reclining. Twists are also often variations on ‘regular’ poses. Like Parivrtta Utkatasana (Twisted Chair Pose) and Parivrtta Trikonasana (Revolved Triangle Pose

• Reclining twist
  In reclining twists the upper body is stabilized and so most of the twist happens in the lower spine by rotating the pelvis and legs. Here it’s important to keep your core stable and make sure your shoulders remain grounded.

• Seated and standing twists
  Alignment is even more important in our seated and standing twists. Grounding and lengthening should be the initial actions in performing these twists. It’s always important to engage the abdominals when doing seated or standing twists to help stabilize the pelvis and keep support in the lower back. The pelvis grounds as the spine lengthens and moves upwards (seated twists like Half Lord of the Fishes and Bharadvaja’s Twist) or forwards (in standing twists like Extended Triangle Pose).

Alignment is very important so it’s essential to know how to do them correctly.

How can we twist safely?

• Inhale and lengthen the spine first– In seated twists, ground through the sitting bones. If you experience rounding in the lower back here, sit up on a block or blankets so you maintain the natural length and curves of the back.

• Twist from the lower spine up – When twisting be aware that different parts of the spine have different range of mobility. The lower part, the lumbar, rotates only around 5 degrees, the thoracic spine rotates approx 35 degrees whereas the cervical spine has the most mobility with around 50 degrees. These are generalizations but give an idea of the relative mobility. (pg 34 in Yoga Anatomy, Kaminoff)

• To avoid the neck doing all the work involve the whole spine by starting the twist from the lower spine working up, with your neck turning last. This might mean your twist looks less ‘twisty’ than it used to – that’s fine!

Tip for intensifying your twists

Twists are good for the back but they are also great for stretching the muscles of the shoulders and the chest. To intensify this you can bind in the pose – or use a prop such as a wall or the back of a chair  – for example pressing your right hand against the edge of the chair or wall as you twist to your left.

Four ways yoga helps to nourish yourself this Winter

Winter is the season of introspection, manifesting, integration, hibernation, and surrender. It’s the perfect time to curl into your practice and go deeper. The long dark days of winter can lend themselves to physical stagnation, stress and fatigue, and rolling out your mat can help you call upon the light within by honouring the pause. Find a delightful fragrance in the exchange of surrender and support.

Being the fourth season, winter is a time for stabilising. The number four relates to the grounding nature of all things as well as nature itself — the four seasons, the four elements, and the four directions. This foundational number also corresponds with the heart chakra — the fourth energy centre. And the heart chakra, much like winter, is the bridge between the spiritual and the physical.

The winter blues are very common this time of year, with many of us experiencing a mood shift during the colder & darker days of winter. The chilly air might make you less than excited for your yoga practice, or to even leave the house at all. We have got you! Plunge into your practice in our warm studio set amongst cosy lamps and candles.

Here are 4 ways yoga can help you beat the winter blues:

1. WARM UP WITH HOT YOGA

Hot yoga is one of the best ways to warm up during the coldest months of the year! Not only does hot yoga help you to sweat out toxins, but practising hot yoga loosens stiff muscles, and creates flexibility in your body and joints. If your hands and feet are always cold, even a few minutes in a hot yoga room can increase circulation and help spread heat from your core outwards towards your fingers and toes. Stay healthy this winter by sweating it out on your mat!

2. STRETCH YOUR TIGHT MUSCLES

We have a natural tendency to hunch over more in the winter – especially when we need to bury our faces in our scarves and coats in order to stay warm. When muscles are cold, they tend to be less flexible, and movement can sometimes become painful. Yoga (especially in heated classes) gives us the space to open up again. Taking time for heart opening asanas can help counteract ‘the hunch’ and creates more space in your physical body.

3. BOOST YOUR IMMUNE SYSTEM & MOOD

Research shows that doing yoga regularly can help reduce the symptoms of depression, anxiety, and seasonal affective disorder. If you find yourself missing sunshine and struggling to boost your mood, carving out time to be on your mat can help! Yoga has also been proven to boost your immune system and reduce inflammation. Say goodbye to that winter cold and set the tone of your Winter.

4. YOGA PRACTICE

Between the lack of sunlight and frigid temperatures draining your energy, winter is a time when energy levels are at an all-time low. Yoga is a great way to naturally boost energy! Increased breathing allows our blood to constantly receive fresh oxygen, and movement stimulates blood flow and circulation, which increases energy and benefits the entire body. Yoga can also counteract some of the harmful effects of sitting down for too long! Plan for your workplace to start a corporate wellness plan and hold each other accountable. For corporate packages please get in touch with us!

The following four yoga postures are gentle and nourishing for the cold winter months ahead and will help to support your immune system, gently squeezing toxins from internal organs and lowering stress hormones in the body. With these supportive poses in your pocket, old man winter can bring it on.

• Supine Twists

• Legs up the wall

• Lizard Lunge

• Reclined butterfly pose

Breathwork: Take a deep breath

In the yoga tradition, the individual soul is called “Atman.” From the Sanskrit root “at,” meaning “to breathe,” a soul is defined as “That Which Breathes.” 

Our life begins with a breath. We know that a baby has been born successfully when we hear a loud cry. Our life ends with a breath. When a body exhales then no longer inhales, we know the soul is gone. If breath is what defines life, breath IS life energy. In yoga, we call this “prana,” which simultaneously means both “breath” and “life-force energy.” The two are seen as virtually the same thing. It follows that there is no quicker way to transform your energy than to alter your breathing pattern.

OUR HEALTH & BREATH

Like training our bodies or training our minds, our breath can also be trained. Not because it’s bad and needs to be fixed, but so that it can be harnessed to work more effectively for us. We are made up of body, mind, and breath, and the breath for many of us is the last frontier. If you’ve been doing practices for the mind and body, but are still struggling with stress or your mood, you may be skipping yoga’s “secret sauce.” Breathwork is the most effective practice for your vibe, otherwise known as your feeling tone or how you show up in the world. 

One of the quickest ways to determine if someone is healthy is to examine their breathing pattern. If the breath is slow or shallow, rapid or irregular, you know that something is off. While doing breathwork cannot replace seeking medical help, it can be used to shift your energy and state of mind. For example, when someone is having a panic attack, we’ve all been taught to have them breathe into a paper bag. The idea is that if a person is panicking, they are usually also hyperventilating. The panic alters the breath cycle and the altered breath cycle creates more panic. This can quickly become a downward spiral.

The wise, old method of breathing into a paper bag does two things. First, it makes the person breathe in more carbon dioxide, which they’ve been losing through their quickened breath. Second, because the bag creates a sort of drag, it slows the breathing down. When the breath is slowed, the body takes the cue and thinks there is nothing to worry about. The act of slowing down your breathing is incredibly potent. Think of it like lifting weights with your lungs. It can be done by anyone, at any time, through techniques that are thousands of years old. It doesn’t require you to be spiritually elevated or psychologically evolved. On the contrary – it costs nothing and is simple to learn.

YOGA & BREATH

Just like yoga and meditation, breathwork has a variety of styles and techniques with corresponding benefits. it can leave you feeling uplifted, focused, calm, or ready for sleep—depending on what type you do. There are energizing practices that require quick, short breaths and those that lengthen the breath for a more relaxing effect. Some techniques retain the breath at certain times or direct you to breathe out of just one nostril. 

While some of it can seem a bit unusual at first, just like embarking on your first downward dog, have an open mind and a sense of adventure. However, remember that no matter what the teacher says, you are in charge of you. If a teacher says “Twenty more like this,” and you feel that you need a break—take it! If nothing else, you are practicing to have a better sense of yourself. 

While it may appear simple on the surface, in the yoga tradition, breathwork was often taught as one of the most advanced practices. Introduced to students after they had mastered physical yoga, breathwork is essentially the synergy, the alchemy, the powerful combination of all yogic practices. 

Unlocking the Secrets of Yoga Nidra

Yoga Nidra also known as ‘Yogic Sleep’. It is an ancient yogic practice of healing and relaxation facilitated and induced by guided meditation.

The aim is to calm your mind as you move down through the progressive brainwave states where there is naturally less and less thought, ultimately coming to rest in a profoundly deep state of consciousness. Body – breath awareness techniques are used to help us move from the thinking mind into the feeling body, which helps us to sink into a deeply relaxed state of being. The body does this naturally when we go to bed at night, but Yoga Nidra combines the deep relaxation of sleep with a state of alert awareness.

The heightened state of awareness achieved through the practice of Yoga Nidra is not the only aim. By accessing the pranamaya kosha (energy sheath) through the breath the practice unblocks the channels (or nadi) through which prana (energy) flows through us. The free flow of prana through the body allows the body to heal itself. 

Standard Yoga Nidra sessions last between 15 minutes and 1 hour, although advanced practitioners have been known to practice for much longer. There is some evidence that an hour of Nidra is equivalent to several hours of ordinary sleep. Since Yoga Nidra is a very specialised form of meditation, not all yoga teachers are trained to lead it, so sessions must be run by a qualified Yoga Nidra guide.

BENEFITS OF YOGA NIDRA

The state of mind induced by this method of deep relaxation takes the practitioner to a place somewhere between being awake and asleep. It helps to release physical tension and slows the breath, which in turn slows the heartbeat down enough to establish a calm body and mind. The benefits are heightened after an asana class,as it helps to cool and moderate the body’s natural temperature as well as conserving the energy from the movement practice. It also relaxes the entire anatomical system.

Many benefits have been reported by practitioners after doing regular Yoga Nidra and according to research done by clinical psychologist and yogic researcher Richard Miller, PhD, of The Integrative Restorative Institute (iRest) the following responses to the practice have been observed:

• Reduced anxiety and stress

• Better, less interrupted sleep and reduced symptoms of insomnia

• Relief in some chronic pain conditions

• Profound physical and spiritual experiences

• Better, more positive outlook

• Increase in the ability to stay focused

• Healing of emotional imbalances

WHAT CAN I EXPECT?

Traditionally, the following consecutive steps are used during the Yoga Nidra process:

Step 1 – Preparation of the Body for Relaxation

Yoga Nidra is done in savasana. Lying on your back, place your arms away from the body, palms facing up. Feet should be about hip-distance apart. Let the toes fall out towards the side.

Quick tip: If you experience any discomfort in the lower back then place a bolster, cushion or rolled-up yoga mat under the knees to release those muscles.

Step 2 – Introduction of the Sankalpa

Before you start in earnest it’s good to set a positive intention, also called Sankalpa. Repeating the Sankalpa helps to ground the affirmation in the practitioner’s subconscious, although there is an art to creating a good one.

Step 3 – Body Awareness

Next, you may be instructed to bring your focus to the points of contact with the back of the body. Often, a full guided body scan is introduced where you are asked to bring your awareness to each individual body part for a moment before moving on to the next. Sometimes this is also approached by tensing each body part in turn and then releasing it fully.

Step 4 – Breath Awareness

The practice will often start with your guide inviting you to take note of any faraway sounds, outside of the room, for instance. Then moving on to noticing sounds within the room. After that, you’ll be directed to notice the sound of your own breath.

Step 5 – Visualisation/Imagination

It is also common to be given a number to count back from with the instruction that, if you lose count, you just need to start again. Suggested visualisations can often be a scene of serene, natural beauty or it may be an invitation to imagine energy or light flowing through the body.

Step 6 – Reiteration of the Sankalpa

You will be reminded to bring your awareness to your Sankalpa just before you go into deep relaxation as well as at the end of this phase of the practice.

Step 7 – Reorientation to a Normal State

At the end of the session you will often be guided back up through the layers of consciousness, bringing your awareness back in turn to your breath, sounds and your body before ending the session.

Tips for improving arm balances

Confession: I have an aversion to arm balances. Aversion (dvesha), according to the sutras, is just another flavor of attachment and one of the ways we create suffering in our lives. While I don’t think it’s necessary to practice Headstand or Handstand to be a “real” yogi, I do believe that real yoga means practicing equanimity. Confronting our aversions may reveal lessons about acquiring balance in our lives—but we have to start by greeting the challenge.

To approach arm balances, the first thing I needed to change, obviously, was my attitude. I tried a number of classic alignment tips (hand placement, position of pelvis; strengthen the arms, wrists and core, etc.) without achieving liftoff, so I began to ponder some new angles:

Building up.

Strength is in the mind as well as the body, and thinking of my arms and wrists as puny kept me earthbound. But go to the gym? Nah. Like old-school bodyweight exercises, yoga asanas include a number of strengthening moves that also help train the mind for more challenging asanas. Until you have the strength and control to practice Chaturanga safely, begin with Plank Pose and its variations, working your way up to Side Plank (Vasisthasana). Improve your shoulder mechanics in Downward-Facing Dog (Adho Mukha Svanasana), Cobra Pose (Bhujangasana) and Dolphin Pose (Ardha Pincha Mayurasana). Be patient and diligent, as the rewards are cumulative and confidence-building.

Break the pose down.

Demystify a challenging pose by looking at its major components for clues on how to prepare or modify. Take, for example, my least favorite arm balance: Bakasana (Crane Pose). It’s a balancing pose, but also an inversion and forward bend. Bakasana uses the arms as fulcrum for the body’s weight, which requires lightness, steadiness and stability. So rather than pouring my weight forward onto my arms, I started to lift my hips and buttocks while engaging my core—similar to what one might do in Uttanasana or Prasarita Padottanasana. Starting from a squat with a rolled mat underneath my heels also made it easier to find my fulcrum point and create a sensation of lift.

Inwardly sensing. 

That magical moment when an asana “clicks” depends on proprioception (sensing where the body is in space) and interoception (recognizing the body’s internal signals). Preparatory poses help build sensing memory, but another way to get from A to B is to practice the pose with the help of props or a teacher or partner. I’ve used folded blankets to make falling less scary, experimented with furniture and walls for support, and enlisted others for spotting and feedback. After lots of trial and error, Crane Pose finally clicked for me with a simple shoulder adjustment.

Embodying the details. 

It’s good to get out of your head, but not if it means losing track of the little things like—oh yeah!—breathing. Focus the gaze (drishti). Scan your body head to toe for pockets of forgetfulness (like lazy hands and feet) or tension, the result of over-compensating for fear or imbalance. Over time, detail awareness becomes a natural and organic part of practice rather than a conscious review.

Practicing with dedication.

 Design a home practice with the above elements in mind, and commit to it. Be sure to sequence arm balances after warming up the wrists and shoulders, but before performing too many strength-building poses, which can tire the arm muscles. If turning upside-down is too much at this stage, no problem. The richness of an asana practice isn’t in nailing a pose; it’s in the small steps it took to get there and the mental training it takes to stay there when the pose starts to get uncomfortable again.

The deeper benefits? Learning how to approach a dreaded pose with equanimity can help us do the same with the challenging people and events in our lives.