Mantra

MANTRA

10 MUST KNOW MANTRAS ON THE MAT WITH...

CAT MEFFAN

May £3.99

INTRODUCING YOGABEARS yoga for children

HOT YOGA TREND that you should be doing

BE HAPPY INSIDE OUT from the

The go to guide on how to incoorportate yoga into your life

CONTENTS “True meditation is about being fully present with everything that is– including discomfort and challenges. It is not an escape from life.”

–Craig Hamilton REGULARS Editor’s letter Notices (contributors to the magazine) Welcome to our world (discover Mantra app online) Key basic poses in yoga to always practice MANTRA TRENDS Children Yoga Hot Yoga Trend A beginners Guide to Yoga Best outside Yoga Destinations YOGA LIVING Phrases every Yogi needs to learn Yoga Sequences for those on the go Core Strengthening using Yoga Yoga Philosophy Yoga Mudras (hand movements) SOCIAL YOGA Best Social Media Gurus Yoga Clothings UK Yoga Events On the Mat with Cat Meffan WELCOME TO OUR WORLD… From videos of May’s cover stars behind the scenes on shoots, get more of what you love on the Mantra App available on all Apple and Android devices NEWS AND DISCUSSIONS ON THE GO Twice a month, straight to your smartphone: Mantra App is packed with exclusive videos, tips and interactive articles that allow you to share your Yoga journey.

WHAT TO WEAR ON THE MAT The best yoga outfits, collections and accessories, Mantra has you covered.

EDITOR’S LETTER

There are no two ways about it

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ike so many individuals in this modern day life of action packed daily schedules, non-stop rush and panic and essentially negligence of the state of the human mind body and soul- it becomes clear why the need for the practice of Yoga must be emphasised. Mantra is an informative and interactive magazine that focuses on the practice of Yoga and how to integrate Yoga into a fast paced lifestyle that many of us lead. It is far too easy to neglect one’s mental physicality, and negligence is just as effective as destruction.

For me, I often fall for the occupancy of the busy lifestyle and before I know it, I have ignored all the telling signs of the need for a break. I found myself on a carousel of stress, that I would face with the practice of Yoga, meditation and reading my favourite philosophical book. I would heal my stress within a matter of weeks, however soon enough, I would find myself back on that carousel. It was at this point that I realised, I needed a sustainable practice that would mean the stress I often face would be preventative as opposed to healed every few weeks. It is for this reason that I chose to implement to practice of Yoga and meditation into my life. This has allowed me to draw on the physical and mental disciplines of yoga, and to discover how this ancient practice can be implemented into the lives of a modern day individual. The aim is to entertain and to enrich readers in a world that can often be preoccupied with more material concerns. Mantra isn’t just about practising yoga- its living yoga.

“Mantra isn’t just about practising yoga- its living yoga.”

Yogalife life AAYoga you, yoga helps you achieve altered states of consciousness. It is not just stretching. The only way you can say that it’s stretching is if you haven’t done it, or that you haven’t done it rigorously for a long period of time.”

Joe Rogen

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you will feel the need to continuously infuse yoga in your daily life. You are able to. Mantra have done months of research into the practise of Yoga and is able to -

sport, hobby or practice, yoga requires commitment. However, we are here to make this commitment enjoyable, and not something you feel you need to do just ensure your mental and physical health remains at its best. has to be a continuous practise. You should not just use Yoga when you feel you need to. If you

Yoga as a preventative as oppose to a solution. And here are three preventative yoga practises that you can try.

Stretching Stretching brings positive energy into the body and mind. If you are faced with an uncomfortable position or situation or you are feeling under a lot of stress of anxiety, stretching is a great way to relieve this. By releasing the tension from the physical body this will help to relieve tension understand where it you are tense and the reasons behind this is. You can practise many simple remove mental and physical fatigue. Back bending is also advised for tired back muscles.

Perhaps just try one morning, before you go downstairs for your breakfast, take a moment to Taking Deep Breaths infuse this into your daily life. We recommend doing it every chance that you can. On the way

happylife life isisaahappy

You do not stop breathing, so there is no reason to stop yoga. Conscious breathing, at any time and in any situation, will remind you of the sensation you have experienced when you were deep into a yoga pose or blissful in meditation.

Short Meditations Meditation is all about trying to focus on the subjects that make you feel good and avoid the ones that do not. You are the master of your thoughts and the thoughts that you have change the way you are feeling, therefore you are able to change the way you are feeling by changing your that aims to change its readers lives all by the way, they think.

Meditating calms the mind and leads to a more productive day and lifestyle. You can try numerous meditation techniques throughout the day. One of our personal favourites is simply counting. Close your eyes and count to twelve, whilst doing this inhale and exhale on each count. way to meditate can be done anywhere.

Other techniques that you may try are focusing on a particular mantra as well as lighting a candle. Practicing santosha is also recommended. Santosha simply refers to changing your own Set up your Yoga space It is essential that if you intend to practice yoga on a day-to-day basis that you have somewhere kitchen to help you along with practicing before breakfast.

By setting up a personal space where you can clear your mind and tune into your body, you will be more likely to stick to a daily practice of some sort. Be sure you clear at least a mat’s worth of space and stash a few simple props like a couple of blocks (or thick books), a strap (or belt) and a you, you will be more inclined to keep that excitement for your daily practice.

Here at Mantra we understand that implementing such an intense practice into your life can be will reap and the general feeling of wellness you receive, it is all worthwhile. Namaste.

FEELIN’ hot,hot,hot Don’t sweat over the Hot Yoga trend. whilst you may think that regular yoga can be difficult, try doing it in a sweat filled room at ridiculously high temperatures. But the real question is, what exactly are the benefits of Hot Yoga?

In the past few years, hot yoga, which is known to have originated out of Bikram yoga—a 90-minute technique from India comprised of 26 postures and two breathing exercises that requires studio temperatures to hit a whopping 105 degrees Fahrenheit—has become a somewhat mainstream workout, and for good reason.

Like all forms of yoga, it builds flexibility, improves mental acuity and metabolism, and betters lymphatic circulation.

The heat works, then, as an extra pump to all

these benefits, allowing for a deeper practice that stimulates blood flow to muscles when performed regularly, gently coaxing out stiffness. Plus, it also boosts muscle tone, eases back pain, and serves as a sauna-like experience for skin, which reacts to raised temperatures by unclogging pores and releasing toxins.

For those looking to try hot yoga for the first time or reboot a summerworkout after months of unseasonably cold temperatures, a guide on the right for the best options across the country.

copyright to Wikicommons

Hotpod yoga

http://www.hotpodyoga.com/ (West London) If you have not practiced yoga in a pod, what are you waiting for?

This is the perfect pop-up space to rejuvenate in Notting Hill.

Triyoga Camden

http://www.triyoga.co.uk/camden (North London) Triyoga’s newest studio (after closing the Primrose Hill location) is the perfect place to warm up and detox this winter.

Your Yoga Studio

63 Wood St, Liverpool One of Liverpool’s top hot yoga studios but be quick because classes fill up rapidly!

Bikram Yoga

59 Friar Ln, City Centre, Leicester Leicester have mastered the art of Hot Yoga with classes almost every day.

Revive Hot Yoga

2B Trinity St, Birkenhead This five star Yoga Studio has received some of the best reviews in the North West.

MANTRA MAGAZINE

WELCOME TO OUR WORLD...

From videos of May’s cover stars behind the scenes on shoots, get more of what you love on the Mantra App available on all Apple and Android devices

All images copyright to wikicommons

NEWS AND NEWS ON THE GO Twice a month, straight to your smartphone: Mantra App is packed with exclusive videos, tips and interactive articles that allow you to share your Yoga journey.

Yogaposes to master in this edition of Mantra

We have a hands on discussion with Yoga master, blogger and inrluencer Kat Meffan where she will discuss how she incooprorates yoga into her daily life.

WHAT TO WEAR ON THE MAT The best yoga outfits, collections and accessories, Mantra has you covered.

@atmeffan Instagram

On the mat with Cat wellness, mental health, yoga and self-love journey. Life isn’t perfect and that’s what Imperfect Matter

an Instagram feed that inspires hundreds of thousands, Mantra just had to know her secrets on how to live

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I wanted a way to motivate myself as it had really dropped and was

back. It was actually my partner who suggested starting my own blog, because if I was telling other people about my plans then i was much more likely to go through ning it I am more motivated than ever and I absolutely love what I do, my job is to help inspire and motivate others and its fantastic.

Tell me about your Imperfect Matter blog. How did it come about and what’s the story behind the name?

Imperfect Matter was 5-yearsold in February! I can’t believe I’ve been doing it for so long.

It started as a way to motivate did gymnastics and dancing from knee reconstruction and being told I wouldn’t be able to follow my dreams as a professional dancer I got out of sync with a few years spent punishing myself with eating disorders and a general lack of self-love, I knew something needed to change.

Imperfect Matter was created to motivate me and, in doing so, has hopefully motivated and inspired

very much an imperfect human in a world where everyone is striving for perfection.

We had some interesting chats about hybrid yoga trends – everything from goat yoga, to nude yoga and even beer yoga.

What’s your take on them? Are the good or bad? Fads? Why do you think there are so many?

It’s a tricky one. I’m all for making yoga fun, as I do think some styles of yoga come across as a little elitist even though that is absolutely not their aim. I love that some of the new trends will bring people to yoga who otherwise might never have found the practice, but then at the same time I do think that the message of yoga is lost in some of these trends. Yoga is a physical practice, but more than that, it teaches us about who we are and how we can be the best version of ourselves in day to day life.

Are there any alternative yoga/ wellness practices you’ve come across? a nightclub style yoga practice which I’ve heard people say is a lot of fun. I think there will be

more places like Morning Gloryville opening up next year. Also SUP yoga is on the rise. It’s been popular for a while, but I think it’s going to keep growing. Aside from yoga I’m really into bouldering, which again I think will get even more popular in 2018. into your busy lifestyle?

“I tend to do intense 30 minute workouts, rather than pottering around a gym for 90 minutes, which saves time. I love working up a sweat, so this kind of workout is great for me. I know that if I’m not active I tend to get grouchy, as I like having that in is to plan your workouts for the week in advance, in the same way you would your social life.

If I know on Sunday night that then I know I can book in yoga and have no excuse for not doing it.”

What is your personal motivational Mantra?

“You can’t rush something you want to last forever - I’ve written this so many times and it never gets boring. It was the quote that really changed my mindset years ago, making me realise that wellbeing as a whole is a lifestyle meant to last forever, not a fad

Yoga and stretching is a big part 30 minutes each day to practise.

Sometimes this will be straight more time in the evening then I’ll get more serious and practise with some inversions – I LOVE to workout on my forearm and handstands!

I’ll always eat a nutritious dinner before 8:00pm, as I like to give my food time to digest. If I’m not spending the evening doing yoga, then I’ll be relaxing on the sofa with my boyfriend or out with girlfriends. I normally head to bed at about 11pm, to make sure I get my 8 hours of snoozing!

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6 Reasons to Try Kids Yoga Incorporating yoga into your life might take mean that you have to learn how to enjoy the practice of Yoga with your children. If your urge to learn yoga is important, this will become your way of life and more often than not, it will become your children’s way of life. Children are always eager to get involved in what their parents are doing, and this is a way for you to spread the benefits of yoga to your children and make it part of their lives from an early stage.

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Teach your kids Yoga from an early age and the benefits are fantastic!

ave you heard about kids yoga, but feel unsure exactly what it’s all about?

With the good stuff ranging from improved health and confidence to a better night’s sleep, you’d be surprised just how much your child could benefit from kids yoga. If you’ve found yourself wondering what it’s all about, here’s a little introduction just for you, with six reasons to give kids yoga a try!

Kids Yoga Gets Children Moving (even when it’s raining outside!)

We’ve all been stuck indoors with the kids when it’s too gloomy to go outside, but what if you had a guaranteed failsafe to use up indoor energy?

Families tell us time and time again how much kids yoga is a lifesaver on these rainy days, when getting active outside isn’t an option. All you need is a small space, a screen big or tiny and some imagination! There are a short and long yoga viedos available onlione to fit your child’s needs and the amount of free time you have.

There’s also a whole host of kids yoga playlists created for all moods and abilities, perhaps try intorocuding your children to the playlists before

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bed and during their yoga practice so that they associate the music with a time to relax and wind down.

Kids Yoga Promotes a Healthy Body, Without the Competition.

For children that don’t find school sports hit the spot, yoga can be the perfect alternative. It’s completely inclusive and focuses on each child’s own personal achievements, rather than winning or losing. It can be practiced in school as a class regardless of ability, helping every child feel included. It can even give a boost of confidence to those who often shy away from sports, which is why it gets a big thumbs up from so many teachers!

Kids Yoga is Filled with Stories to Teach and Inspire Yoga for kids gives a whole new spin on story time, perhaps try reading to your children a about yoga so they are able to take to the activity as they please. There are various books available on line that you can find more infromation about on the Mantra app. They are designed to teach children about anything from being kind to being brave and following your dreams.

Every story helps children learn

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about themselves and the world around them.

Kids yoga helps to grow strength, build balance, coordination, confidence and so much more. The best bit is that it can practiced at home in a living room, kitchen or anywhere you can take a screen!

If you have access t the Mnatra app or even just carry around each edition in your bag, you are able to have access to a whoe host of yoga activites to introduce to your children.

Schools Around the World are Benefiting from Kids Yoga We’d like to say it’s new, but actually, kids yoga is now being regularly practiced in schools all around the world. More and more teachers can see the benefits of introducing mindful activities in the classroom, from using yoga for brain breaks, to trying meditation. Just see what happened when this school replaced detention with yoga and mindfulness.

Kids Yoga is Fun! Whilst there are so many benefits of kids yoga, above all, it’s fun! All children (and grown ups!) love stories, imagination and adventures. Kids yoga combines all these things with the benefits of yoga, making it above all, lots of fun.

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OM : Om is said to be the first sound heard at the creation of the universe.

MAGICAL MANTRAS TO MEMORISE

SAT NAM: This chant is said to reinvigorate sexual energy if practised daily for at least 3 minutes.

It is recommended that you have your own personal mantras to help you through life.

Take a look at some of our favourite feel good mantras to learn and take along to your next practice.

LOKAH SAMASTHA: translates to, ‘May this world be established with a sense of well-being and happiness.�

RA MA DA SA SA SAY SO HUNG: Translation to Sun, Moon, Earth, Infinity, All that is Infinity, I am Thee.

The time in your yoga practice may have come to learn some major mantras to memorise. Mantras are a great way to focus the brain and to real reap the benefits of your yoga practice.

Whatever the purpose of your mantra, it will serve you throughout life in the most fantastic ways.

A mantra can be your own little words of encouragement, or your own way of relaxation or a way to focus your mind.

YOGA BEARS

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hildren’s yoga is a way to allow the younger generations prepare for the everyday challenges of life and Vicky Willis a yoga instructor at Liverpool yoga Studios believes that it should be a part of every child’s school curriculum.

age is study that has been ongoing for sometime. Investigations on the study believe that by teaching children from a young age would have a whole host of positive results from knowing how to manage stress to preventing mental disorders.

Dr Stephanie Fitzgerald, a clinical psychologist said in a study, “It is not a substitute for physical activity.” She continued, “ So much about relieving stress is about moving your body and releasing endorphins. Children have so much energy that they need to burn and I wouldn’t like to see yoga replace PE in schools, but rather be used, minds.”

It is for this reason that YogaBears are so passionate about what they do. Vicky, told Mantra, “Giving your

“All children can use Yoga as a tool to joy into their lives.

And we are proud to help implement this.” and emotionally centred for their entire life. Our Yoga Bear’s classes are playtime with purpose; fantastic fun that enables children of all ages and abilities to improve much more. We also take our children to the skies with Happy Hammocks, an Aerial-based class designed to help children to F.L.Y. (First Love Yourself)” She continued, “YogaBears is a unique and colourful the child (holistically) in their early years of development and beyond. Yoga is a practical technique for developing mind and body in perfect harmony. Whatever you need you can achieve, all you have to do is believe. At YogaBears we develop the mind, body and soul, creating oneness. Our aim is to develop a happy and healthy child, both inside and out. We love to create stories and rhymes using Yoga postures to narrate and explore ourselves, whilst helping children to develop both socially and emotionally in a positive way.”

She added, “As children progress from YogaBear Tots to

Rangers, the intention is to turn Yoga Bear play into a developed yoga practice that will become part of their life forever.” is for special needs children and is designed to help them with some of the daily challenges they face. YogaBears Creator – Estelle said, “I emotional wellbeing, improve concentration span, develop anatomical and neurological structure and stabilise the nervous system. All chilAnd we are proud to help implement this.”

each of the seven bears represent one of the chakra points, with each bera having its own superpower, personality and yoga postures.

Each class is then catered to explore the bears meanings and to take the children on a journey to connect with the bear and discover their own superpowers. when i was a child. My vision for Yogabears was to be more than a class for children, i wanted it to be part of the children’s everyday lives.” children understand about the philosophy of yoga and understand the chakras is with the Yogabears teddy.

Each YogaBear has a super power which directly relates to their chakra. Chakras are energy centres in the body and the idea of relating them to superpowers seemed to me to be a magical way to explain because all children are aware of their favourite superhero and their superpower, so why not know about their own innate superpowers.”

She continued, “Today Yogabear is my dream come true, it is allowing children to explore their true selves. Yogabears now have expanded and grew to where are now.”

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udras are often the part of yoga that everyone is familiar with but do not fully understand. You are probably thinking right now, what is a Mudra? But we can guarantee that you will know exactly what a Mundra is without even knowing it.

Mudra means “closure� in Sanskrit.

And they are used in the practice of yoga as a gesture of meditation in order to direct the flow of energy within the body by using our hands. The idea behind using these Mudra’s is that there are different parts of the brain and body that are connected to our hand. So, when we place our hands in certain positions, this will allow a flow of energy within the body and thus generate a specific state of mind.

The sole reason that our hands are considered a vital part of our yoga practices is due to the representation of each finger. The universe is made up of five elements and each one of our five fingers on each hand is said to represent one of these elements.

Whilst this is an ancient concept t is still very much so used in modern day yoga practises.

First we have the most common mundra, the Gyana Mudra. To do this pose you simple place the tips of the index finger and the thumb together and keep the remaining three fingers close and stretched. This mudra is used to increase concentration and is a gesture of knowledge. This connection of the index finger and the thumb is said to symbolise the unity of fire and air.

Next we have the Shuni Mudra, this is simply the joining of the thumb and the middle finger. It is recommended that you use this mudra when you require some additional strength to follow through with tasks! This gesture of patience is perhaps one of the most helpful gestures to use in your day to day life.

The Buddhi Mudra is the symbol of communication and openness. This is a gesture that some yogis like to teach their children to help them to come out of themselves and develop a personality in front of others. It can also help to strengthen your intuition by placing your pinky finger against your thumb to perform this mudra.

Finally, we have the Anjali mudra or more commonly known as a sign of prayer. In yoga, placing the palms together and facing upwards symbolises respect toward yourself to the universe. This is commonly used at the end of a yoga class, followed by a sign of thanks. Namaste.

Mudras for the mind

all image copyright wikicommons

RECHARGING AND REVITALISING RETREATS Are you looking for a UK retreat that will help you be at one with your practice? Or perhaps you’re looking for an ultimate wind down after a stressful time in your life, either way, considering going to a yoga retreat can be a difficult thing to plan.

Much like any other holiday destination, you are overwhelmed with options and opinions that do nothing but add confusion and increase your stress levels. These are the exact opposite consequences that yoga aims to achieve. It is for that reason that this guidance is being provided so all you have to worry about is remembering to take your mat!

There is never a bad time to book a holiday, and even better there is never a bad time to book a fitness holiday. This is the perfect way to feel as though you have reallygotsomethingoutofyourlittleweekendbreak.Althoughloungingonabeach for a week is definitely needed once in a while.

The Orange Tree is a small retreat in North Yorkshire that offers hatha yoga and mindfulness meditation. The two are three sessions a day are perfect for yoga beginners and are helpful in kick-starting your yoga journey. The sessions are run by owner Edward Hairpin and his sister Helen and offer music, mantras and all things essential for that ultimate relaxation takeover. With prices starting at £365pp sharing for 2 nights, this is a the perfect trip for someone hoping to understand the power of yoga.

The Healing Adventure Yoga and Meditation Retreat in Kent, is another great retreat that allows you to be at one with nature and bring back attention where you need it most. This retreat is located on a secluded barn house that boats local nature reserves and coastal beaches that are often the locations of the sessions. It also offers a raw food nutrition workshop so you are able to cleanse your mind, body and soul from the inside out. Prices for this retreat start from £295 for 2 nights and offer a variation of levels so no matter your skills there will be sessions for you.

If you’re looking for a more intense retreat, the Summer Sukha retreat in Saint Ives, Cornwall could be the retreat you are after. This summer retreat offers 5- night beach side studio sessions combined with daily photography tuition and workshops from Lara Platman.

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The brave beggining of your yoga journey With Adell Bridges

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antra have spoke to Yoga expert Adell Bridges to give you a helping hand in starting your yoga journey.

Much like anything that requires commitment, yoga is a sport that once mastered can serve you in ways you could’ve never imagined. However it’s the initial kick start into action that you may lack. If you’ve gone from sport to sport. Activity To activity and you’re still struggling to find a way to incorporate fitness and enjoyment together, then perhaps you’ve been looking at the wrong activities.

Improving your fitness is something that almost everyone aspires to do. Whether its physical fitness, mental or emotional fitness, they’re all important and crucial in your life. The art of yoga is all about discipline , and there is often a misconception about the power of yoga on the body. Yes, it may not have your gasping for breath or be able to prepare you for a marathon but it is able to serve you in ways that

you could of never imagined.

Mantra spoke to yoga expert Adell Bridges about the power of yoga, she said: “What a lot of people fail to see is that Yoga, once done correctly is perhaps one of the most valuable sports to practice. And yes, it is a sport. I practice yoga everyday at all different levels depending on what it is id like to achieve.

“Some days I may just fancy a wind down or if i’m not feeling too good i amy just want to naturally uplift myself, but other days I will do a continuous yoga flow that is designed to challenge my fitness and push my body to the limits in order to tone and build up a real fatigue.”

She added, “I think that I really am committed to breaking the yoga boundaries and bringing yoga into people’s lives in order to allow everyone to reap th e benefits of yoga, even if you’re just getting started, i can guarantee that if you stick to it and give the practice the commitment it needs, the result you will see will be life changing.”

“It’s like any sport, it require

commitment, perseverance and a desire to improve, and if you possess all of these qualities, you’re in for a treat.”

Deciding that you are ready to include yoga into your life is essentially the first step and in some cases the largest hurdle to overcome. Once you have established this desire it is all about finding the right yoga studio for you. This can be a difficult decision because it is not until you start to explore yoga that you see that the options really are endless.

It can be that initial shock factor about the complexity of yoga that can put some people off, but if you bare in mind, it is like any other sport. For instance, you don’t take up swimming with the hope of becoming an established competing professional. It is the same with yoga, there is no need to feel intimidated by the complexity, it’s simply about enjoying the process.

That being said, the initial decision of picking a yoga type will make it easier to decide what classes you would like to attend. We would recommend taking a few minutes out of

your day to tour the styles and decide what it is that you would like to get out of your practice. Once you have established an aim, it will be easier to understand what class it is that you should be attending.

For begginers, a vinyasa or hatha class would be most appropriate. This style of class will allow for either fast or slow-paced practice that you are free to explore. These are also basic styles that you are able to take home and continue to practice and implement into your life inside and outside of the studio.

We understand that the prospect of attending a yoga class as beginner can make some people anxious but you must bare in mind, everyone is a beginner at some point and you will almost never be alone in being a beginner in a class.

For your first day you won’t need to worry about bring along any fancy equipment of background information, we do recommend that you discuss with your yoga teacher any injuries or restrictions that you may have, but other than that you’re good to go.

CONTRIBUTIONS Mantra Magazine Editors Letter | Shaniece Thompson A Yoga Life is a happy life | Joe Rogen contribution Welcome to our world | Wiki Commons & Cat Meffan Feelin’ hot, hot, hot Hotpod Yoga Triyoga Camden Your Yoga Studio Bikram Yoga Revive Hot Yoga Recharging and Revitalising Retreats The Orange Tree The Healing Adventure Summer Sukha On the mat with Cat Meffan | Cat Meffan Can yoga keep you fit?

Lee Burns Kirstie Lambert Yoga Bears Stephanie Fitzgerald Victoria Willis Estelle Cartlidge Liverpool Yoga Studios The brave beginning of your yoga journey | Adell Bridges Yoga Bears