Yoga The Big
SCOTLAND
Issue 56 • 2018
MAGAZINE
£3
Blue
by Alexis Beddoe My
Ayurveda Journey by Moira Forsyth
Fore! by Gerry McClure
Yoga Face by Karen Gider
Ain’t no mountain high enough... by Lindsey Porter
Warriors, come out to play by David Wark
Run, Swim, Cycle, Yoga with Laura Barton
On the Mat by Sam Gill
PLUS: Interview with Norman Blair and more PUBLISHED BY YOGA SCOTLAND
www.yogascotland.org.uk Scottish Charity Number SCO47418
sportscotland
Governing Body for Yoga in Scotland
Yoga SCOTLAND
Contents 14
15
40
42
44
46
12
15
18
30
38
10
20
25
Regulars Welcome
News and Views Reviews
Yogic Cook
View from ‘The Wonky Donkey’! Guidelines and notes
Articles
Soapbox – The Sacred Herb Yoga Face
My Ayurveda Journey
The Magic of Yoga Nidra
Interview with Norman Blair
Yoga and Sport The Big Blue
Run, Swim, Cycle, Yoga!
Ain’t no mountain high enough...
26
Fore!
35
On the Mat
32
Warriors, come out to play...
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Yoga SCOTLAND
Welcome
Round Two! This issues theme of Yoga and Sport has brought us some interesting and even amusing content. From boxers in Glasgow’s East End through golfing Lawyers to Jiu Jitsu... all hopefully with fewer typos thanks to the help of proofreading by Elaine and Kath. Besides the sporting theme there is enough variety to satisfy a wide range of interests and tastes. Sue Grant our layout woman has surpassed herself again, showing great flair and innovation with this issue of the magazine. When I took on the job I had some ideas of how I wanted the magazine to look and I gave Sue a rough remit – big interesting grabber headings with back up sub heads. I’ve tried to make the format of the magazine more instantly appealing. I would love to say it was all me, but I would be a barefaced liar! After giving Sue an idea of how I had envisioned the final product, I handed over to her. I would send five or six pictures for an article that required two and left it to her to decide which to use. Nobody thrives under micro-management, and, having been let off the leash (no offence Sue!) she ran with it and has created what I think is a rather classy and appealing end product. It has been an absolute joy to work alongside her. Our theme for issue 57 will be YOGA; A COLOUR PERSPECTIVE. Highlighting the achievements, as well as the obstacles faced by Black yoga teachers and students alike. We already have Donna Noble onboard as well as a feature on the transformative impact yoga is having on the people of Papua New Guinea, I also have a few more inspiring characters up my sleeve whom I am sure will contribute to our next issue.
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Although change is happening in the world of yoga, it is still a slow process. Anyone who knows me personally, knows that a large part of what drives me is bringing more working-class men into yoga, in fact opening the doors of yoga beyond the traditional confines of middle class white women, spreading the seeds far and wide. So please don’t be shy, send us some fabulous content on our next theme. On a more personal note its with some regret that the next issue, my third, will see me complete one full year as editor and hand over the baton to another intrepid adventurer. Before the year is out I will be a father! My partner Michelle who also teaches yoga is expecting our first child, so naturally changing nappies comes before two fingers tapping on a keyboard. A wee yogi in the making? Maybe, who knows, all I know is that I will have my hands full and, knocking on 50, something had to give! I will continue to pursue John Menzies Distribution Network to complete my mission of getting your magazine on the shelves of supermarkets and general stores alike. In the meantime, I would like to thank the teachers who have been selling the magazine as well as some studios; Soulshine, Santosha and Edinburgh Community Yoga all in the capital, Love yoga in Aberdeen as well as Studio 70 in Glasgow. Your support is invaluable. If I have missed any sellers out, sincerest apologies, drop me a line and we will plug you next time. ONWARDS AND UPWARDS.
Mick Gallagher, Editor
Yoga SCOTLAND
News and Views Yoga Science at Techfest, Aberdeen Sandra Cook and Rona Main hosted Yoga Science for youngsters and families in its 2nd year running at the Techfest Activity Weekend in Aberdeen last Summer. Held as one of Aberdeen’s established festivals, Techfest brings together many sponsors from the world of science, technology and academia. If you’re wondering why Yoga was on the bill along with contributors such as Aberdeen University Medical School, CHC Helicopters and the Glasgow Science Centre... please read on!
other sponsored events, as a scientific led discovery of our amazing bodies and minds through Yoga.
What is Yoga Science? Through Yoga postures – often in pairs – youngsters learned about their skeleton and muscles, understood movement and gained an awareness of the body’s clever systems. Through simple relaxation techniques, families also experienced the effects Yoga had on better breathing, positive thoughts and a healthy attitude.
Why Yoga Science?
Yoga to a new audience
Developed by Rona and Sandra with collaboration from Techfest, Yoga Science was successfully trialled last year as a fun way for children to learn about the body’s clever structure and systems through Yoga. Techfest’s Director Sarah Chew likened it to a ‘do and learn’ activity similar to their ‘Chemistry and Cooking’ event where children prepare a healthy meal to learn about nutrients and chemical reactions. With fun at its heart, Yoga Science contributed with 40
Feedback from Techfest’s visitors has been very positive, and this is a great example of bringing Yoga to new audiences. Yoga billed with other great pillars of the educational establishment such as medicine, engineering and technology was rewarding and fun.
Photo © Aberdeen Techfest
Yoga Science with Sandra and Rona will return to Aberdeen’s Techfest Activity Weekend in 2018.
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Yoga SCOTLAND
New Foundation Course Tutor
YoGlasgow! is born... 2018 sees the birth of a Revolutionary new approach to the self-treatment of anxiety, depression, social isolation and much more besides. YoGlasgow! a Community Interest Company set up and running from the Phoenix Community Centre in Easterhouse, in conjunction with Easterhouse Health Centre, will provide affordable restorative yoga classes in the heart of Easterhouse and beyond. While scouting out funding from various sources YoGlasgow! has already set up two classes to kickstart this exciting and essential venture. A regular Hatha class on Tuesday evening before the boxing club and just added, a Breathing and Relaxation class on a Friday morning. The Health Centre reports that almost two thirds of its patients report with anxiety and or depression. We at YoGlasgow! find this totally unacceptable and resolve to putting the individual at the heart of self-healing.
After many years of service to the organisation Co-Tutor Sue McLennan is rolling up her mat on the Yoga Scotland Foundation Course. Big shoes to fill, Lindsey Porter has stepped up to the plate. Lindsey will pair up with Ali Freeman on the Central Region Foundation Course. Lindsey trained in India qualifying to teach in 2006. She is passionate about sharing the benefits yoga can bring to all minds and bodies regardless of age. Lindsey lives in Falkirk with her husband and two young sons and is very much looking forward to tag teaming with Ali Freeman. As we welcome Lindsey to the fold we would also like to thank Sue and wish her all the best.
Yoga Scotland Annual General Meeting Saturday 9th March 2019
More details to follow
Celebrating 4th International Yoga Day Thursday 21st June 2018
IYN registered diploma course in yoga therapy Next course starting August 2018 www.scottishschoolofyogatherapy.co.uk info.ssyt@gmail.com 6
6.30 for 7pm to 9pm Bearsden Hub 69 Drymen Road Bearsden, G61 4 RL Entry Free: Donations Welcome For any queries: Text: 07851009468
Yoga SCOTLAND
3rd Annual Edinburgh Community Yoga Festival – 11th-20th May 2018 Following the resounding success of last year’s event, which raised more than £5,000 to help some of the city’s most vulnerable populations, this year’s programme moves out of the studio and into the workplace as new research shows that even a short programme of yoga is effective for enhancing emotional well-being and resilience to stress at work. Mental health issues, along with back pain, are the two most common causes of employees missing work. Statistics from the UK’s Health and Safety Executive reveal that 12.9 million working days a year are lost due to mental health issues and 8.9 million days to musculoskeletal disorders, including back and neck pain.
“...with a focus on pairing up some of Edinburgh’s favourite teachers...“ Throughout the eight day long festival, which runs from 11-19 May, yoga classes will be held in work places across the city as well as many of Edinburgh’s most popular studios with teachers from diverse yoga backgrounds. Added to this is an exciting programme of workshops at the Serenity Cafe, which is run by, and for, people in recovery from drug and alcohol addiction, many of whom benefit from the classes offered by ECY. This years festival focuses on pairing up some of Edinburgh’s favourite teachers each offering workshops that cover all aspects of the yoga practice, from chanting, meditation, breath work, movement, yoga sleep and even massage! Among the teachers is John Arthur, who has his own inspiring story of recovery. John uses his experiences to teach yoga to others working through addiction issues and he also holds classes for men. John says: "You need to demystify yoga and show men all the benefits health wise. Men tend to want a quick return on their money and effort, so it's important to get the message across that's about wellbeing and not just physical exercise.” With classes to suit all ages, backgrounds, shapes and conditions, ECY makes yoga accessible to everyone whether you’ve yet to set foot on a mat (but are intrigued to find out what all the fuss is about) or are an advanced practitioner keen to become involved in a welcoming and vibrant yoga community.
“...all the profits go to aiding those affected by addiction and trauma and experiencing physical and mental health issues...“
All the money raised from the festival will go towards offering the healing benefits of yoga to communities in Edinburgh experiencing mental and physical health issues, affected by addiction and trauma. Laura Wilson, founding director of ECY explains: “With the popularity of yoga at an all-time high it makes sense to us for us to bring the thriving yoga community together in the name of fundraising. The premise is really very simple; in doing yoga, we share yoga with others. At ECY we are driven by the idea that the healing benefits of yoga should be accessible to everyone. We currently have 19 outreach classes running across the city, which assist in helping people to develop emotional, physical and mental resilience. By supporting this event the participants help us to continue this important work.” Keith McKenzie, project manager for Veterans Community Café, one of ECY’s partner organisations comments, “The yoga delivered to the Veterans community has brought with it a sense of safety, trust and acceptance, we all wish we had started this form of yoga much earlier in our lives.“ The festival hopes to raise around £6,000 with 50 classes taught by 45 teachers at 12 different studios throughout the city.
Scapafest Yoga and Adventure Festival Three days in May (4-6th) see’s the launch of Scapafest. Over 20 experts leading 100 plus yoga and adventure workshops at the stunning Ardkinglas Estate at Loch Fyne. Scapafest is a unique sunrise to sunset mind-body-nature experience, its core mission is to create a community around yoga, Movement, Adventure and Mindful Living. Tickets and general information is available from www.scapafest.com
Yoga National Occupational Standard in final draft The Yoga NOS development is in its final stages. Caroline Larisse from Skills Active is leaving and her colleague Krisztina will be supporting the steering group going forward. As discussed at the last meeting, we have been working with the regulator to ensure the NOS are compliant from a regulatory perspective. There have been a few wording and formatting changes required, which have been made and now it has been resubmitted to the regulator. Watch this space...
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Yoga SCOTLAND
Training Courses Teacher Training Course 2018-19 Yoga Scotland’s comprehensive and respected 500-hour Teacher Training course will be based in Edinburgh. Course dates: 15 weekends, including 2 residentials from September 2018 to June 2020. Course cost: £3,275.
Living Yoga Course 2018-19 This advanced course will give you the opportunity to develop and enrich your experience and knowledge of yoga through experiential practice. The next course will be based in Glasgow. Course dates: 10 Saturdays between September 2018 and June 2019. 60 hours in total. Course cost: £595
Foundation Courses 2018-19
Join one of Yoga Scotlandâ&#x20AC;&#x2122;s Foundation Courses to explore yoga in more depth and acquire the pre-qualification for progression to Living Yoga or Teacher Training Courses. 7+( <2*$ 0,// ,6 $ Course venues: Aberdeen, Dumfries and Central Scotland (;&,7,1* <2*$ &(1 Course dates: 10 Saturdays between September 2018 and June 2019. 60 hours in total. Course cost: £555.
7+( <2*$ 0,// ,6 $ 1(: $1' 6&277,6+ %25 Further information and application packs on all courses are available to download from the Yoga Scotland (;&,7,1* <2*$ &(175( ,1 7+( 6GV DGUKFG VJG RGCEG CPF VTCPS website or by contracting Tamsin Geddes, Training Administrator, email: tamsin@yogascotland.org.uk QPN[ C HGY OKPWVGU YCNM HTQO VJG 6&277,6+ %25'(56 Bursaries may be available for those on low income.
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FOR RENT: Large Studio with )25 5(17 Waiting/Reception Room /CTIG 6VWFKQ YKVJ Breakout/Lunch Room. Library. :CKVKPI 5GEGRVKQP 5QQO Shop
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Yoga SCOTLAND
Daniel Gelblum Feldenkrais for Yoga Workshop
Saturday and Sunday 3rd and 4th November 10am-4pm Edinburgh Daniel has created a unique style of movement to enhance wellbeing, general health, fitness, self-awareness and deep relaxation. As a highly skilled Feldenkrais practitioner, Daniel uses his method in combination with his experience of Yoga (he’s a BWY trained teacher), massage, pilates and martial arts to deliver exceptional results. During the weekend we will focus on fine movements resulting in rapid progress in flexibility and strength. Daniel will guide you through the workshop, combining a series of Feldenkrais sequences with familiar yoga postures, bringing awareness to the connections between the neck, shoulders, back and hips, increasing flexibility and strength and helping you to improve your postures with surprising ease. “In Feldenkrais we take advantage of the body’s amazing abilities to improve itself through gentle, often meditative, movements. This allows the brain to detect, reduce and sometimes remove unnecessary, counterproductive, muscular effort in your body.” Daniel Gelblum Cost: £65 one day/£120 both days To book or for more information, contact Linda Shand on 07803 523781 or email linda.shand@btinternet.com.
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Yoga SCOTLAND
Yoga & Sport
The Big Blue The Depths of Conscious Kumbhaka by Alexis Beddoe
â&#x20AC;&#x153;...yoga and meditation can act in excellent communion with freediving...â&#x20AC;?
I am quite sure that many, if not most, readers will have seen the beautiful film 'The Big Blue'. For those who haven't I would recommend it. In short, it is the (artistically licensed) story of Jacques Mayol, the Frenchman who took breath-hold diving out of the long-established cultural profession of pearl and spongedivers and fish-hunters and gave birth to sport/practice/hobby/ pursuit of freediving. With the focus of this edition of Yoga Scotland on sport, freediving certainly earns its place. But this is not only because yoga is a practice that can repair or improve physical aspects of freediving. It is also because freediving itself is a deep yoga practice. The majority of accomplished freedivers practise yoga either as a matter of course anyway, or
solely and particularly in preparation and training for freediving. The reasons are multiple, and a lengthy article could now follow if I were to dive (groan) into the details. But I shall restrict for the sake of brevity. In physiological terms, some classic yoga asanas, pranayama and bandhas are used to relax the muscles, to iron out the nervous system, to strengthen the diaphragm and inter-costal muscles, to expand the rib-cage, and to close energy circuits. But in conscious terms, yoga and meditation can act in excellent communion with freediving in recognising a far greater capacity in all respects yielded by a surrender to the perfection of being. The benefits of this pacifying surrender applies to life in general, of course; but to freediving, it applies to the key that is Kumbhaka. For as any yoga practitioner would know, it is the dominance of the sympathetic nervous system, not least its activity in the brain, that translates into gasping oxygen greed. And conversely, via the parasympathetic nervous system, it is the bodymind that, in being settled into stillness, minimises muscular and nerve activity and so minimises bodily oxygen requirements. At times this requirement can settle to the point of near-
Yoga SCOTLAND
extinction and an associated release from the inhale-exhale duality.
“...the mammalian dive response lowers the heart rate...“ Freediving has opened the scientific doors to extraordinary capacities contained in the wisdom of life in the body. Jacques Mayol shattered concluded scientific 'knowledge' as to the depth that his (therefore the) body could reach, which generated new research – which is very much ongoing – and very different conclusions. The body's reaction to its contact with water is generically termed the 'Mammalian Dive Response'. This response does such things as lowering the heart rate (by up to 50%), withdrawing blood from the peripheral parts of the body to concentrate on the core essentials (vasoconstriction) and, most significantly, shifting blood to provide extra pressure in the alveoli which would otherwise be crushed at a certain depth and associated environmental pressure. As if to confirm that mankind, via its evolution through the animal world, first came into land-being from seabeing, it is like an awakening of archaic corpulent capacities secreted into the human body. And what, indeed, are we trying to do in yoga if not to re-awaken - cognitively - the ancient wisdom of life and consciousness in the body: a wisdom that knows itself to be so much more than but a few feeble and ignorant decades old. As with yoga, there are potential negative and/or injurious aspects of freediving, if done incorrectly. For the body does not simply do everything it needs to underwater to make the practice fool-proof. The dangers, some obvious, are numerous; e.g. dangers of narcosis, of burst blood vessels – e.g. in lungs (been there, bought the T-shirt) – and dangers, particularly at depth, of feeling extremely comfortable and without the need to breathe. This latter danger is potentially the most threatening. It happens because at depth the partial pressure of oxygen in the lungs has risen significantly thanks to the multibar environmental pressure, which gives the impression of having plenty of oxygen in the tanks. Yet on re-rise the partial pressure plummets back down, which translates into hypoxia i.e. too little oxygen - to avoid black-out.
“...just as with yoga, the keys are not future accomplishments but listening to the body...“ Now note, that these and other dangers arise as and when that beast, the ego, interferes in its insatiable search for physical accomplishment. Eyes get fixed on the future, tensions and unnecessary muscular activities are invited, alignment - i.e.
hydrodynamic streamlining – gets sacrificed, and oxygen demands race upwards. So again, just as with yoga, the keys absolutely are not future accomplishments, but listening to the body, aligning the body, eliminating tensions, minimising effort, and above all relaxing the body. It is thus, via the yogic effortless effort and the consciously and physically streamlined Taoist 'path of least resistance' that pleasure, the body's deeper capacities and potentials and beings’ true oceanic or cosmic depths, are realised. But further to the dangers talked of above, there is in freediving the possibility of death. There are excellent mechanisms that, if adhered to, guard well the safety of the practitioner – not least the golden rule that you always dive with a (trained) partner. But there have been several mortal exits taken over the opening 20-30 years of the practice of freediving. This statistic is, again and again, very much associated with the interference of the craving and accomplishing ego; something to which, rare is the person who does not, occasionally at least, succumb. Practise, practise, practise; learn to listen and relax; and the body (a) magnifies itself, and (b) does not take itself to places it shouldn't go and gets to places you might never have thought it could. Sounds like yoga all the way, no?
“Consciousness and cosmos are beautiful. Yoga helps to bring them together...“ To conclude, both yoga and freediving take consciousness back towards its alpha and its origin. At that origin, the mind finds stillness in its ground of being or its sea of being; there, where you, the drop of rain, is known to be a tiny ocean, and the ocean is known to be a giant drop of rain. In that stillness lies the 'I am' that is, no matter what; the 'I am' that knows itself to be unchanging and so brings its self-knowledge, likewise into being as the omega. With the alpha and the omega in coincidence, the troublesome transience of the surface world is better recognised as just that: transient. Both yoga and freediving then, cultivate environmental, mental, practical, physiological and spiritual conditions that open the aperture of consciousness to its centre and the eternal realm of being. Consciousness and cosmos are beautiful. Yoga helps to bring them together. So likewise, the rain-drop and the ocean are beautiful: the body and the seas are beautiful. All you have to do is bring them together and get out of the way. Whatever the practice then, to dive to depth and freedom with relaxed attention can take your breath away. And it is beautiful. My great thanks are given to Sylvain Bes of France and Emil Lars (pictures enclosed) of the Philippines for their excellent yogic freediving teaching on the Philippine island of Romblon.
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Soapbox
Yoga SCOTLAND
The sacred herb
The journey through life is for each of us a process of evolution. We are, from the moment of conception influenced by our genetic make-up, followed, from birth, by our personal experience. It does not take a lot of experience to discover that there are consequences to our actions.
“Often those choices bring us into conflict with authority...“ Thereafter it’s all about trying to make rational choices based on our experiences. Often those choices bring us into conflict with authority and so our social conditioning is laid down and that eternal conversation begins in the mind. This is the dichotomy that plagues our lives and is the reason that most of us seek a method to change our conscious state. In practicing yoga we come to an altered state of consciousness through many different means: strong asana and pranayama techniques, nidra and meditation. All of these can be unsettled by the dichotomy of the mind and its conditioning. YS 4:1 suggests that for some lucky souls it is the happy circumstance of their genetic make-up that allows them to approach realisation. Others must practise disciplined austerities or the repetition of mantras; yet others may use herbs to alter their conscious state, others still will gain insight through their experience of Samadhi. All help the movement toward union. So, there’s nothing to be done about genetics, you’re born with that! We understand very well the idea of disciplined austerities, they are part of our cultural make-up, the idea that somehow suffering is good for the soul. The repetition of mantras is
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understood as there is a similar tradition of chant in the Christian tradition. Samadhi is hopefully a natural part of life-long learning. Herbs though? What herbs might help us change our state of consciousness?
“...the one plant that can truly be called a herb, Cannabis.” There are several psychotropic plants used around the world for spiritual, medicinal and recreational purposes. There is however only one that has been part of our herbal lore since the beginning of time and was one of the first plants grown agriculturally. It has evolved right alongside us to become one of the most versatile and useful plants we grow; the one plant that can truly be called a herb, Cannabis. It supplies food, shelter, clothing, paper, fuel, medicine, a medium for spiritual growth, fun... How then can cannabis become a medium for spiritual growth? I can only speak from personal experience. Cannabis is sometimes (in these unenlightened times) referred to as a gateway drug and I would agree. It was partly through my recreational use of cannabis as a young man that I was drawn to the Indian Sub-continent and it was within a few weeks of arriving in India that I was introduced to the practice of yoga.
“...the effect of cannabis is to induce a feeling of nonattachment, non-violence and contentment...“
Yoga SCOTLAND
“The Perfections may already be present at birth, or they can be developed by the use of herbs, the recitation of mantras, by practicing austerities and by Samadhi.” Patanjali’s Yoga Sutra 4:1
On top of that the effect of cannabis is to induce a feeling of non-attachment, non-violence and contentment leading to a meditative state. It’s just like a switch being thrown in your brain that introduces you to your spiritual self. I know of Respected Gurus who use a preparation of lassi and cannabis to make a drink called “bhang” to induce a trance like state in their acolytes during ceremonies. I’ve tried it myself, it was a truly spiritual experience. There have definitely been times as a yoga teacher that I have wanted to introduce a student to cannabis as a therapy for their particular situation or as a way of inducing an altered state in those who struggle to reach it in other ways, just so they know what it feels like. It is only its illegality that stops me from doing so. Like I said, “A Gateway Drug”. If you were to visit the Kumbha Melah (the biggest spiritual gathering on earth) you would be aware of the sweet heady atmosphere of the sadhus encampments filled with “Holy Smoke”. When you spend time with sadhus it would be difficult to ignore the fact that they take a belt and braces approach to improving their mental faculties by practicing all of the suggestions in YS4:1. It’s particularly interesting to watch them smoke a chillum of cannabis. There is religious fervour and ceremony to the process.
“...you disappear in a cloud of holy smoke, emerging in an instant meditative state . . . “ The chillum itself is baked in a sacred fire whilst mantras are uttered. Mantras are repeated as the charas is prepared and the
chillum is filled. The chillum is lit with clean white wood only. As you go to smoke you call out Om Shiva Shankar and you disappear in a cloud of holy smoke, emerging in an instant meditative state. Even the cleaning of the chillum is ceremonial and accompanied by mantra. Lastly I would refer you to the colloquial name for cannabis in India, Ganga. Cannabis has been named for the ceremonial holy of holies, the Ganges, the river whose water cleanses the soul. Perhaps, this alone suggests the importance of sacred herbs to the yogis of India.
“Keeping an open mind is part of a yogi’s practice.” In the modern era medical science is beginning to catch up with yogic science and is now proving the medicinal benefits of cannabis for everything from depression to cancer treatments. I know many, many people both yogis and not who self-medicate with cannabis for one reason or another. Keeping an open mind is part of a yogi’s practice. Personal practices are an eclectic choice of practices that suit us as individuals. Remember it is not for us to judge anyone else’s practice. It’s time we started to debate the future role of cannabis in our society. Try it before you criticise Om Shanti. Authors name supplied and withheld by editor.
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Yoga SCOTLAND
Yoga Scotland On-Going Training Booking Form 2018- 2019 To book please contact maria@yogascotland.org.uk or send the completed form to Yoga Scotland, 6 Southwick Road, Dalbeattie, Kirkcudbrightshire, DG5 4BS. Confirmed places are subject to availability. Most days are £40 for YS Members and £50 for NonMembers. Paul Harvey’s 2 day workshop and Sue McLennan’s 2 day workshop are £90 for YS Members or £110 for Non-Members. The OGT programme with T&C's are listed on our website www.yogascotland.org.uk/on-going-training/ Date
Venue
Tutor
Sat 15 Sept 2018
Pearce Institute, Glasgow
Stephen Braybrook aka Applied biotensegrity in yoga – the new biomechanics for The Movement Man functional movement
Sun 16 Sept2018
Pearce Institute, Glasgow
Stephen Braybrook aka How to reduce internal and external stress and why the habit The Movement Man of stress can be addictive
Sat 29/Sun 30 Sept 2018
G25, Edinburgh
Paul Harvey
The Art of Hatha Energetics – 2 day workshop
Sat 27 October 2018
Adam Smith Theatre Kirkcaldy
Yvonne Austen
Observation, Adjustment and Assistance – learning what to, how to and whether to
Sat 3 Nov 2018
Maryhill Burgh Halls, Glasgow
Jenny Livingstone
Sound and Visualisation in Pranayama
Sat 10/Sun 11 Nov 2018
The Yoga Mill, Galashiels
Sue McLennan
Bringing the Autogenic Sequence into our Yoga Practice – 2 day workshop
Sat 17 Nov 2018
G25, Edinburgh
Jackie Le Brocq
Bandha and Mudra
Sun 17 March 2019
Pearce Institute Glasgow
Jacqueline Purnell
Sequencing of Vinyasa Flow to Upward Bow or Wheel Posture
Sat 23 March 2019
G25, Edinburgh
Andrea Duffin
Meditation for Children
Sat 27 April 2019
Aberdeen
Fiona Clarence
Working with Young Adults and Emotional Stress
Sat 8 June 2019
Greenpark Centre, Polmont Yvonne Austen and Jacqui Tweedle
Topic
Yoga and Joint Hypermobility Syndrome (JHS)
First Aid Courses £45 1-5pm Sat 18 October 2018
Perth
First Aid
Sat 6 April 2019
Edinburgh
First Aid
Name & Membership number: Confirmation to be sent by invoice to email:
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Order of preference
Yoga SCOTLAND
Yoga Face! by Karen Gider
“The muscles will become taut and rejuvenated.” As we have become accustomed to working out our bodies, whether practising yoga, swimming or jogging, we tend to forget about our neck and face! Face Yoga Scotland is here to teach us how to “Heal Your Face With Your Hands “I have been trained by a leading expert in Face Yoga and have now brought this expertise to Scotland. Seven years ago, at the age of 42 I noticed a drastic change in my appearance, through stress and sleepless nights, the signs of ageing started to show on my face, many of my previous jobs were based on appearance, so I decided to do something about it! After googling natural and holistic based face healing, I discovered Face Yoga – as soon as I read about it, I was hooked! I signed up to be a teacher and I am now spreading the word around Scotland. Now at the age of 49 my skin has never been healthier, and it has done wonders for my general wellbeing too. After some great exposure in a national newspaper and on STV Live at Five the interest has increased.
How does Face Yoga work? Well, Face Yoga is a natural way of looking and feeling younger with an added sense of relaxation and wellbeing. Just as we work the other muscles in our body, we can also do the same for our neck and face. There are 57 muscles in the face and neck combined and by exercising them for 20 minutes each day we can lift and tighten them, increase the blood circulation and stimulate the natural collagen and elastin that we have within the muscles. The muscles will become taut and rejuvenated. Combined with Acupressure and Face Massage you will see a huge difference very quickly. It uses the most traditional techniques and the latest research, to give safe non-invasive anti-ageing results. Celebrities such as Gwyneth Paltrow and even Meghan Markle are using Face Yoga to define their features. You get to make funny faces that leave you with a rosy glow and lifted appearance. It is never too late to start and once you do you will be hooked for life!! For more information: www.faceyogascotland.weebly.com Facebook – Face yoga Scotland. karen.gider@gmail.com
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Giraffe Looking straight ahead place your finger tips on the top of your neck and gently smooth the skin down as you tilt your head back. Bring your head back down and repeat twice more. Then jut your lower lip out as far as possible, place your fingers on your collarbone and point your chin as high as possible and pull the corners of your mouth down. Hold here for four deep breaths. This is great for exercising the muscle at the front of the neck which helps to reduce lines and wrinkles in this area. It also lifts and tones the lower jaw which helps to firm this area and reduce sagging skin. Major muscle worked: Platysma.
Tongue Twister Trace your tongue around the inside of your lips three times. Repeat in the opposite direction. This smoothes out smile creases and fine lines around the mouth by lifting and firming the muscles. Major muscle worked: Orbicularis Oris.
Puffer Fish Puff out your cheeks again as much as you can. Then gently tap your cheeks with your hands. This can continue for up to thirty seconds, depending on what feels comfortable. This exercises the muscles in the cheeks, lifting and firming as well as increasing circulation through the tapping movement. The result is a smoother, wrinkle free cheek area. Major muscle worked: Buccinator.
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Lip plumber Exaggerate a kiss as you blow out and hold for 10 seconds.
YOGA for Better SLEEP & REST
Asana, Pranayama, Meditation & Restorative Practices ~ how & when to use them for more sleep & more restful sleep. Workshops, courses & individual sessions available with Andrea St.Clair, Yoga Scotland teacher & graduate of Lisa Sanfilippo’s Yoga Therapy for Insomnia Teacher Training.
For more information, contact Andrea St.Clair Andrea@alexandertechniqueedinburgh.co.uk www.andreayogaedinburgh.co.uk www.facebook.com/AndreaStClair.Yoga
Yoga Workshops with Ann Hunter
Saturday 10.00 – 13.00 19 May, 1 September, 20 October 2018 United Reformed Church, 69 Johnstone Drive, Rutherglen, G73 2QA An opportunity for teachers and advanced students to deepen their knowledge and explore aspects of yoga not normally covered in weekly classes £20 Small group so booking essential Email ann@athunter.plus.com tel 0141 647 1817
Britis British h Wheel of Yoga Po Postnatal stnatal Mo Module dule for for 2018/19 2018/19 with with Judy Judy Cameron Cameron BWY, Active Active Birth,YogaBirth Birth,YogaBirth & Qualified BWY, Qualified Midwife Midwife llar BWY, BWY, Active YogaBirth Kay Mi Active Birth, Birth, YogaBirth Kay Millar
a att Sa Santosa, ntosa, 2 21 1A Albert lbert Str Street, eet, Ed Edinburgh inburgh EH7 EH7 5LH 5LH
For For course course o outline utline and and registration registration contact contact
Judy Cameron
Dates: December 2018 Dates: 15/16 15/16 D ecember 2 018 6/7 April 2019 6 /7 A pril 2 019 1/2 June 2019 1 /2 J une 2 019
3 89 cameron.judy@yahoo.com te tel: l: 0779 0779 207 207 9 9389 www.yogaofbirth.co.uk www.yogaofbirth.co.uk
Cost: Cost:
£560 (payable by £560 (p ayable b y instalment) instalment)
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My Ayurveda Journey by Moira Forsyth
“We are all individuals and it’s a very personal path.”
If there is one thing that yoga teaches us, it’s that nothing is constant, and everything is about suffering (Duhka). It’s how we react to those changes and to that suffering, and how we adapt and shift according to those changes that determines our path and our ultimate happiness in this life. And I truly believe that what is meant to happen will happen, and everything happens for a reason. It all happens in this way so that we may learn from our experiences and move on. Having just completed the Ayurveda and Yoga course with Bijam and Elizabeth Roberts, I was asked tentatively to write an article on my experiences on the course and I tentatively said yes. But I probably arrived at this course for completely different reason to my fellow students so what I experienced will not necessarily be the same for them. And that’s the nature of yoga and Ayurveda isn’t it? We are all individuals and it’s a very personal path. So here goes. I originally studied Ayurveda with Elizabeth at her beautiful home in the Borders over a couple of weekends way back in 2010 or so (so long ago the exact date escapes me) and it was enlightening... and very complex... so I took little snippets of useful information and parked the rest in the filing cabinet in my head marked ‘Ayurveda’ and moved on.
“...disillusioned by the recommendations of my male GP I turned back to Elizabeth and Ayurveda...“ Then I hit my peri-menopausal period a couple of years ago (which I now know created a Vata-imbalance in me) and being totally disillusioned by the recommendations of my male GP of all the pills I could pop and devices I could insert in my body I turned back to Elizabeth to see if there was another way to manage the symptoms of these changes in my body and mind. I won’t go into details but my Ayurvedic ‘prescription’ involved not only dietary changes and herbal remedies but also lifestyle and mental changes in terms of adapting to this new phase in my life as a woman. Because, although it was obvious that I was going through hormonal changes, what surprised me as part of studying myself, as Ayurveda requires us to do, was recognising that what I was also experiencing was a form of grief at saying goodbye to one phase in my life and acknowledging the next….more useful stuff adopted and other stuff popped into the filing cabinet and on I went. Move on a couple of years and the Ayurveda and Yoga course was advertised by Yoga Scotland and of course I was a convert
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eager to learn more and I duly signed up, paid my deposit and in true Pitta fashion, bought all the books on the reading list and a few more besides. But what I had learned from my previous encounter with Ayurveda was that it’s not all about cure, it’s about prevention. I could easily see that this enthusiasm, this desire to take more on at this point in my life was the wrong thing to do. There was too much other ”stuff” needing my energy and attention and these were all things in my Dharma (I now realise) and I would have made myself suitably stressed out and agitated trying to get all that I wanted from the course and deal with daily life as a wife, mother, carer and worker…so I pulled out. The relief at doing that simple act was amazing…. you should try it, fellow Pitta-people. It feels great saying “no” now and again, challenging though that may be for us. Move on another year and in that time, I lost several people very dear to me in my life through bereavement. I spent a lot of time caring and ensuring last days were well spent and comfortable, a lot of time looking out for my family and then a lot of time grieving and not really looking after myself. Well, you just don’t do you when you are in nurturing mode? And it was awful and painful and all those negative things. Not sleeping, not eating properly, worrying, crying, pretending all was well with me… a process I am sure many of you are familiar with.
“...something instinctively said to me – now is the right time!” As I was in the middle of this murky, foggy place in my head out popped the advert for this year’s course and something instinctively said to me, “now is the right time”. So, I signed up again, dusted off the books and pointed my campervan in the direction of Edinburgh, one weekend a month for the last 5 months. And now we get to the nub of this article. How was the course for me? Short answer? Intense. It has been very cleverly put together so as not to just jump to all the stuff we all want to know. What should I eat? What’s good and bad for me? What “type” am I? We start way back at the origins of Ayurveda. The who, why, where and when, and making this connection with the Vedas really helps to galvanise the knowledge that this isn’t some faddy diet and lifestyle thing that will be here today, gone tomorrow (such as the cabbage soup, Atkins, and South beaches of our
time) but stems from the essence of consciousness and the origins of life itself – hence why, literally translated, Ayurveda is the science of life. Even if you have a degree in human biology looking at how Ayurveda approaches the manifestation of disease in both the mind and body helps to embed the understanding why prevention trumps cure any day of the week and living in harmony with nature and your essence (Prakriti) is fundamental to a healthy mind and body. And to prevent disease setting in you should be able to read the signs when things aren’t quite on a level plain. That’s the nub of Ayurveda and that’s the beauty of it. Understanding we are all individuals but we cohabit the same planet in different ways.
“Wait and the teacher will appear, isn’t that what yoga teaches us?” But it’s not all theory. The course cleverly blends some practical cookery lessons (my family loves the tri-doshic curry) and after each weekend you are invited to make some small changes to your diet or lifestyle to see if there is an impact. Self-massage, taking spices…that kind of thing. All very simple to employ, and each weekend blends asana, pranayama and meditation practices to highlight the correlation between the two sciences of Yoga and Ayurveda. We will all have taken something different from this element of the course but for me, I was particularly struck by the power of the pranayama practices and this is an element I will be sure to follow up. For me this course came at just the right time (“wait and the teacher will appear”, isn’t that what yoga teaches us?) and it was an opportunity to hit the “pause” button, take a good look at myself, my lifestyle, my diet and that of my family and to make some small improvements that have had significant impacts on my digestive capacity and general energy levels and I got to meet a jolly nice bunch of people at the same time and have a laugh! So maybe I’ll come back with Part 2 of this journey entitled “Me, My Bowels and the Road to Happiness” ... or maybe not... Note: Elizabeth and Bijam are offering a follow on 6 weeks course this autumn with an ayurvedic focus on herbs as food and medicine and a yoga focus on pranayama.
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Yoga & Sport
Run,Swim, Cycle,Yoga! Musings of a yoga teaching triathlete
Photo: OCTOABI
by Laura Barton
As a yoga teacher people often say to me, you must be so fit because you do so much yoga. I often don’t know how to respond because for me yoga is not about fitness. For me yoga is a way of life, it informs how I live in the world, my relationships with others and myself. When I teach I do very little demonstration so I’m not doing the poses with my class 10 classes a week. My own yoga practice can vary from day to day, but I try to fit in at least one class a week and then I do some meditation and asana practice at home most days.
“There is nothing like getting outside and going for a run in the park...” What actually keeps me fit is going to spin class, swimming
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and running. Yoga has taught me how to find balance in my life and for me, only doing yoga seven days a week is not very balanced. There is nothing like getting outside and going for a run in the park or gliding through the water in the pool or in a loch somewhere! Its these activities, together with yoga that keep me feeling whole and strong. Last year I learned to swim front crawl and I’ve taken up open water swimming too. I really hate being cold, so this was a big deal for me! Over the summer months I was getting up at 5am to go swimming outside at 6am for an hour. It was really hard and not always pleasant, but I love the rhythm of the stroke when you can swim for 300m without turning. How does my yoga practice support me in this? It is a great lesson in staying present and knowing where you are. If your mind starts to wander you can go very much off course or swim in to the side of someone (spoiler: that happens a lot). I also started to use mantra as a means of getting me through when it felt hard.
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“I am gathering my inner strength.” Last July I competed in a sprint triathlon which was a lot of fun. When I was doing the cycle, I was silently repeating to myself ‘I am gathering my inner strength’. It’s a mantra that I am familiar with from my yoga practice and it worked really well. I find that using mantra helps keep my mind focused on the task, especially when negative thoughts start to creep in and I need to stay positive. I absolutely loved the 1-mile event in the Great Scottish Swim last August in Loch Lomond. I was pretty nervous at first but once I relaxed into the rhythm of it I was able to enjoy the amazing scenery! I don’t enter these events to win anything, but I do love training and arriving ready to go with months of preparation behind me. It makes participation in the race much more enjoyable because the hard work is already done, and you just have to show up and enjoy the day. This year I’m hoping to do the 2-mile event in Loch Lomond and hopefully a Swim Run event too if I can get my training going. Training and competing in sport is really fun! My top tip would be to start training well in advance and don’t put too much pressure on yourself on the day, so you can focus on the experience rather than the outcome, and obviously try to weave some yoga throughout your training too!
m of medicine mind
Ayurveda: the yogic system of medicine for body and mind
Laura is Co-Owner of STUDIO 70 on Glasgow’s southside. medicine Herbs as food and medicine
rning about herbs with ditation
ucator and Yoga teacher d Consultant Psychiatrist
d, Edinburgh EH16 5AB
A practical 6 day course that balances learning about herbs with asana, pranayama and meditation
Ayurveda: the systemofofmedicine medicine Ayurveda: the yogic yogic system for andmind mind for body body and with Elizabeth Roberts, Ayurvedic Practitioner & Educator and Yoga teacher Sn. Bijam, Y.S. / Satyananda Yoga teacher and Consultant Psychiatrist @ The Salisbury Centre, 2 Salisbury Road, Edinburgh EH16 5AB
6th October; 3rd 19
Sunday 16th September 2018, thereafter all Saturdays : 6th October; 3rd November; 1st December; 5th January; 2nd February 2019
n from 0145870564
Cost: £360 Full course description and booking information from Elizabeth Roberts: horsleyhill@gmail.com Tel: 0145870564
Herbs asasfood medicine Herbs foodand and medicine
A practical six day course that balances with asana, A practical 6 day course that balanceslearning learningabout about herbs herbs with pranayama and meditation asana, pranayama and meditation with with Elizabeth Roberts, Ayurvedic Practitioner & Educator and Yoga teacher Roberts, AyurvedicYoga Practitioner & Educator and Yoga teacher Sn. Elizabeth Bijam, YS/Satyananda teacher and Consultant Psychiatrist Bijam, Y.S. / Satyananda teacherRoad, and Consultant Psychiatrist @Sn. The Salisbury Centre, 2Yoga Salisbury Edinburgh EH16 5AB Sunday 16th September 2018, thereafter all Saturdays: 6th October, 3rd November, 5th 2January, 2nd February 20195AB @1st The December, Salisbury Centre, Salisbury Road, Edinburgh EH16 Sunday 16th September 2018, thereafter all Saturdays : 6th October; 3rd Cost £360 November; 1st December; 5th January; 2nd February 2019 Full course description and booking information from:
Elizabeth Roberts horsleyhill@gmail.com Tel: 0145870564 Cost: £360 Full course description and booking information from Elizabeth Roberts: horsleyhill@gmail.com Tel: 0145870564
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Yoga SCOTLAND
Following the Yoga Path to Meditation 2 separate but linked days with
Gill Lloyd
Saturday 15 September 2018
Greenpark Community Centre, Polmont, FK2 0PZ
Sunday 16 September 2018
In the Moment, 72 Berkley Street, Glasgow G3 7DS
Using the Yoga Sutra of Patanjali as a guide, Gill will lead practices that include asana, pranayama, sound work and silence. The day will include short talks and discussion around the teaching in the Yoga Sutra and its application in today’s world. Gill Lloyd was a personal student of TKV Desikachar and has followed his teaching for over 30 years. She is a teacher-trainer for TSYP, a Vedic chant teacher and leads workshops in the UK and internationally. Cost:
Time:
Venue:
£45 per day. £80 for both days
10.00 – 16.30
Saturday, Greenpark Community Centre, Polmont Sunday, In the Moment, Glasgow Warm drinks provided, please bring a packed lunch Information and bookings
Ann Hunter 54 Underwood Road, Burnside, Glasgow, G73 3TF 0141 647 1817 ann@athunter.plus.com 22
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Ain’t no mountain high enough... Yoga & Sport
Climbing towards better flexibility by Lindsey Porter Twenty years ago, this year I took a trip of a lifetime, when I was in my mid 20s to climb the active volcano, Tungurahua in Ecuador, South America. The trip didn’t end well but could have been much worse. Up at about 5,000 metres (for comparison Ben Nevis is 1,345 metres) and just short of the crater rim I slipped, landing badly. What I later found out was I had broken my ankle, a clean break through the fibula. It was a pretty spectacular and long adventure getting back to ground level and the UK from there. What has been amazing to journey through since that time is how a regular yoga practice along with several spoonful’s of acceptance has steadily resulted in improving the function of my ankle. As a yoga teacher I’ve had to work with modifications. To my amazement just recently I've been able to work better with the metal plate and pins that remain in my ankle and lower leg and can at times find myself into a half lotus even full lotus/ padmasana. Truth be told those times are mostly when I let my body lead rather than the ego, and yes, I still manage to rock climb when time allows!
“Pain is real but so is Hope“
Yoga SCOTLAND I wanted to share this story so that you all know your injuries, battle scars (inside or out), imperfections are very welcome in yoga classes. Through our practice we can apply compassion, patience and some fairy dust to work these things through on the mat. Yoga is a great way of helping keep you flexible alongside other activities and sports you enjoy, and yoga can also be a great aid to support recovery from injury. It may speed up the healing process quickly or take many years. Namaste.
Lindsey is an Akhanda Hatha and Curvy qualified yoga teacher based in Scotland, passionate about sharing the benefits yoga can bring to all minds and bodies regardless of age. As well as teaching, running yoga work-shops and weekend Wellbeing Retreats she supports fundraising for charities. Lindsey also co-produces an international podcast ‘YEDTalks sharing Yoga Every Day’ listened to in over 60 countries. She writes well-being-based articles and publications include OM Yoga magazine, the Huffington Post and YOGA magazine. Get in touch at: yoganuu@mail.com www.yoganuu.com
Fore! Golf – Could Yoga help Tiger Woods? by Gerry McClure
Golf is one of the biggest participation sports in Scotland. Previously it was played exclusively by overweight middleclass men but is now open to anyone with hideous clothing. Nowadays the main obstacle to enjoying a game of golf is the stipulation that you need to relax to play golf and not play golf in order to relax. With that thought at the forefront of my mind and wanting to reduce the number of hours spent lawyering, at the back of my mind, I decided to take up golf seriously. I had been a highhandicap ‘hacker’ for a number of years, and indeed had set several records at the Club – but most of them related to beer. However, I bought a new set of clubs, Rupert the Bear checked trousers and enrolled at the acclaimed David Orr School of Golf. At that stage in my development Yoga and yoghurt were just about the same thing in my mind. I was seen as a 15 stone high-handicap ‘challenge’ by the School and allocated the intrepid Steven Maxwell. The first stage was a video analysis of how I played the game. That survey identified three problems. I had an unsteady balance, weak core muscles and poor concentration. Undaunted, Maxwell got to work. He cut down some of my golf sticks to take account of short legs, and showed me how properly to hit the golf ball.
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“...the only two good balls I hit that day was when I stood on the rake!” He then got down on his knees and prayed to his God that it would all come together for me. Billy Graham famously said that God always answered his prayers except on the golf course. Maxwell’s prayers went unanswered. Despite giving me detailed instructions as I hit 200 golf balls, the only 2 good balls I actually hit that day, was when I stood on the rake! Maxwell did not give up. He was however flogging a dead horse. At that point I realised what golf spells backwards. I also grasped that it had been the only four-letter word left when the sport had been invented. My Teacher’s physical reserves having been exhausted, he turned to his mental reserves and suggested yoga. My golf journey was to be interrupted by my yoga voyage and in the meantime, I would just spend more time lawyering. I enrolled for the Beginner’s course at Studio 70 in Glasgow’s southside. I explained my crusade was an attempt to become a better golfer, and, to achieve balance, core strength and concentration. Studio 70 got to work on me. After just a
Yoga & Sport
Yoga SCOTLAND
Scottish Charity No SC016624
GRAMPIAN YOGA ASSOCIATION
FORTHCOMING SEMINARS GYA/YS United Nations International Day of Yoga with Martin Julich and Charlie Grange Explore Unity/Yoga Nidra (Inclusivity) Sunday, 24th June 2018 - 10.00am to 4.00pm – Major Hall, 7 Trades, Trinity Hall, Holburn Street, Aberdeen AB10 6DA (Hot drinks available to purchase, please bring a light packed lunch.) Free entry with any donations to local charities.
GYA United Nations International Day of Yoga with Donna Falconer Sunday, 24th June 2018 - 10.30am to 2.00pm - United Reform Church Hall, Mid Street, Fraserburgh AB43 9AJ Free entry with any donations to Friends of Anchor
A weekend of yoga with Kanti Freeman Exploring Sound Saturday, 6th October 2018 - 10.00am to 4.00pm Cults Kirk Centre, 404 North Deeside Road, Aberdeen AB15 9TD (hot drinks provided, please bring a light packed lunch) Sunday, 7th October 2018 - 9.45am to 3.45pm Fraserburgh Community & Sports Centre, Fraserburgh AB43 9TH (food and drink not permitted at the centre but can be purchased at the café) Please check Kanti’s website for more information: www.divine-harmony.co.uk
A weekend of yoga with Pete Blackaby SEMINAR TITLE TO BE CONFIRMED Saturday, 27th April 2019 - 10.00am to 4.00pm Cults Kirk Centre, 404 North Deeside Road, Aberdeen AB15 9TD (hot drinks provided, please bring a light packed lunch) Sunday, 28th April 2019 - 9.45am to 3.45pm Fraserburgh (venue to be confirmed) Please check Peter’s website for more information: www.peterblackaby.co.uk
Check GYA website for more updated information, www.grampianyoga.org.uk Bookings for all seminars now open, please email gyaseminar@outlook.com GYA aims to offer yoga to all. Individuals who are restricted financially, or in other ways, may apply for support when booking.
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“Yoga encourages focus on a single function... golf requires a similar level of concentration.” few yoga lessons my golf started to improve. Balance is central to golf, but is something that tends to disappear with age. Yoga may not reverse the ageing process, but it definitely enhances whatever natural balance the old critter has. In an effective golf swing, half of your body needs to rotate at speed, but the other half needs to remain completely stable. Poor balance can sometimes cause a golfer to fall over. Good balance can allow an unconventional golfer to strike a very sweet ball. Yoga practice plainly engages the core throughout the whole process. In turn, golf can use that strengthened core to push the ball further and more confidently. Yoga encourages a focus on a single function (often breathing) and golf requires a similar level of concentration. A round of golf involves about three hours of walking around the course looking for the ball plus about 15 minutes of complete concentration while the ball is lined up and struck. An ability to get ‘in the zone’ is crucial to both golf and yoga.
I then managed to transfer the skills learned on the yoga mat to the golf course. I returned to the intrepid Maxwell. He was impressed. He was now in a position to address the more minor flaws in my game. In the past Maxwell had insisted that I keep my head down when swinging the club, but this was mainly so that I did not see him laughing at me. After a couple of months of yoga, the instruction to keep my head down was a legitimate teaching command to enable me to maintain a sturdy balance and bring my strengthened core into play. As for concentration? It’s still the case that to play golf you need to relax, but thanks to the techniques learned at yoga, I am able to do just that. I am still doing a lot of lawyering, and even that has improved as a result of better concentration. Indeed, I am probably a better lawyer. More importantly, my handicap is down and I am enjoying golf a lot more, probably more than Tiger Woods anyway. A good game for me is no longer because I didn’t fall out the golf cart.
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The Magic of Yoga Nidra Make it part of your daily life by Carol Godridge
I often describe yoga nidra to my students as both a deep relaxation for the body and a meditation for the mind. But it is so much more than that. It involves entering an altered state of consciousness – between wakefulness and dream, known as a hypnagogic state. The practice penetrates the depths of the human mind wherein it takes on suggestions put to it. It is also one aspect of pratyahara. When you practise yoga nidra the deeper phases of your mind will open. If done regularly, it can “change the nature of your mind, diseases can be cured, and your creative genius restored”. Yoga Nidra was developed by Swami Satyananda partly from his own experience as a young sanyasin in Swami Sivananda’s ashram, and from his experiments with some ancient tantric practices. From these he devised the various stages of yoga nidra, using the form of awareness that is fully alert during the hypnagogic state, to train the mind.
“...it is a wonderful practice for anyone to use daily, for both relaxation and to boost energy.” It is a powerful practice and should be used with care. There are several CDs (some now also available in Digital Download form) on sale which can be used both at home and with classes. Those recorded by Swamis Pragyamurti, Vedantananda, Janakananda and Nischalananda are among these, as well as several other well qualified ordinary yoga teachers, including myself. A teacher who has completed the Yoga Nidra certificate course can also use the practice safely to work therapeutically with people who are experiencing pain and illness, as well as in classes. In ordinary circumstances, it is a wonderful practice for anyone to use daily, both for relaxation and to boost energy. There have been several experiments showing that it has a central role to play in
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stress reduction and increased stress resistance, and in the treatment of heart disease, cancer and other illnesses. It follows that yoga nidra is particularly beneficial in ensuring the psychological health and well-being of children, as it develops their creative faculties effortlessly. A shortened and simplified version is best for children, depending on their ages. One of the Swamis told me that babies, whose mothers have used yoga nidra regularly during pregnancy, are very happy babies!
“...gradually the stillness comes.” It is important to be completely relaxed, and to focus on the voice giving instructions. The state of physical relaxation is achieved by spending time focusing the body, before letting it go and turning to the subtler aspects of the practice. It may take some time if you are unfamiliar with lying completely still for any length of time, but gradually the stillness comes. I recommend starting with a short practice and building up to a full length one, of at least between 2035 minutes. Once the body is settled and the altered state of consciousness is reached, the Sankalpa is introduced. This is a determination to make some kind of profound change in your life. As a short, concise, positive resolve phrased in the present tense, it is introduced twice during the yoga nidra, repeated mentally and planted deeply in the subconscious, when it is in this state of receptivity, used regularly it can indeed create a new direction for your life. You should take your time finding one. Just put the idea out into the universe, and in a few weeks, one will come to you, to use thereafter, until it comes true. After this stage the rotation of consciousness proceeds round the body with the participant mentally repeating the teacher’s words and having awareness of all these parts. This is based on the tantric technique of nyasa. Then there are a range of breathing techniques to take the practice
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deeper, followed by different kinds of visualisations. After this the Sankalpa is reintroduced before slowly and carefully bringing the participant(s) back to the waking state. It is very important that this stage is not hurried. This description is of course only a broad one, the details will vary according to the needs of the participants.
“...friends battling cancer have found yoga nidra to be helpful in coping with pain and getting to sleep.” I have given my healing yoga nidra CD to friends who are battling with cancer, and they have found it helpful in coping with pain and with getting to sleep. It is normally done lying in shivasana but can also be done in a sitting position, as for example, in my chair yoga class. My prescription for anyone is always to practice yoga nidra daily, as the effects are cumulative. I do it myself at least once a day. I use yoga nidra in all my yoga classes, and I also craft yoga nidras for students who come to me to deal with stress or illness. It is the most magical of practices and I cannot recommend it highly enough. The Scottish Satyananda Yoga Network has organised the 6-month Yoga Nidra Certificate Course in Scotland in recent years a number of times, with Swamis travelling up to teach the course. If there is sufficient demand it may be possible to organise another one. Alternatively, the course is run occasionally in England. For further details of the practice the book Yoga Nidra by Swami Satyananda is also recommended.
Yoga CDs and Downloads for home practice
NEW!
Yoga Nidra for Healing: a practice for those dealing with pain and illness.
yoga nidra for healing
Chair Yoga and relaxation: for people with limited mobility or other special needs. To be done in groups with a helper, or as an individual practice.
carol godridge
Yoga Nidra: 3 practices for first and second year students.
chair yoga and relaxation for people with limited mobility or other special needs
Yoga Nidra: 2 practices for more experienced students.
carol godridge
Meditation: Kaya Stairyam (body stillness), Ajapa Japa (mantra) and Antar Mouna (inner silence). me meditation ditation C CD DO OFC_Carol FC_Carol C CD DO OFC FC 1 13/08/2012 3 8 0 1 14:12 4:12 Pa Page ge 1
yoganidra C DO FC_Carol C DO FC 1 3 8 0 1 4:20 Pa ge 1 yoganidra CD OFC_Carol CD OFC 13/08/2012 14:20 Page
yoga nidra
carol godridge
meditation
Meditation practices from the Satyananda tradition
carol godridge
yoga nidra
Practices for more experienced students
carol godridge
CDs £7 + £1.50 p&p each (includes free download). Downloads only £5. From: Carol Godridge, Ben Doran, Ayr Street, Moniaive, Dumfriesshire DG3 4HW Tel: 01848 200681 Email: yoga@cgodridge.plus.com for bank details
www.carolgodridgesatyanandayoga.com
Carol Godridge is a registered teacher both with Yoga Scotland and Satyananda Yoga UK, and qualified to teach Yoga Nidra. She teaches Yoga, Meditation and Remedial Yoga at all levels in Dumfriesshire. Tel. 01848 200681. Email: yoga@cgodridge.plus.com Website: www.carolgodridgesatyanandayoga.com
MAY Mon 25th
diary dates For a full list of events please visit our website www.yogascotland .org.uk/events and follow us on facebook.
JUNE Sat 24th Sat 30th
Closing date for Teacher Training & Foundation Course Applications International Yoga Day with GYA CPD completion deadline date
AUGUST Sun 19th-Fri 24th EUY Congress SEPTEMBER Teacher Training & Sat 1st-Sun 30th Sat 15th Sun 16th
Foundation Courses start Membership Renewal OGT 2018-2019 programme starts Ayurveda Course begins
OCTOBER Sat 6th Sat 20th
Autumn Day of Yoga ‘TRY-Yoga’ First Aid in Perth
2019 Sat 2nd Feb Sat 16th March
Ali and Judie Freeman Event Spring Day of Yoga with Jacqueline Purnell 31
Warriors, come out to play... Yoga & Sport
East End Boxers Sparring with yoga by David Wark (Club President)
Yoga SCOTLAND We at the Easterhouse Phoenix Boxing Club in Glasgow’s east end have been working to introduce Yoga to our training regime. Including Yoga in warm-up session to increase suppleness and help movement before training. We have also given more focused attention to some of our competing Boxers and have seen real success with feedback being that it has made them calmer and more relaxed and helped their movement around the ring. It's been a great benefit to us already and we look forward to introducing more Yoga to our sessions, working with our in-house yoga teacher, targeting specific areas of training.
“Having been involved with boxing for many years I found that my age was catching up with me. After each session it was taking me longer to recover. At this point a friend suggested that I try yoga and include it in my training schedule. Almost immediately I noticed a huge difference. My flexibility and surprisingly, my strength improved, as did my posture and I found that I was picking up fewer
“I wasn’t sure about the yoga at first, I couldn’t
injuries. Yoga has made me more relaxed
see what it had to do with boxing but when
and less stressed in general, I would
David Wark brought the yoga guy in to do part
recommend yoga to anyone, I only wish I
of the warm up I was really surprised how hard
had found it years ago.”
it was, the squats are a killer but I’m really glad
Jim Jamieson (club regular)
it’s part of our training now.” Dionne Polland (Front page/bright prospect)
“At the Phoenix our goal is to get people active. The boxing club is targeting the physical side, so I decided to bring in the yoga to enhance mental strength and focus, both are needed for personal development and to help our boxers reach their full potential.” Richard McShane (Founder and Development officer) Easterhouse Phoenix Community Centre.
The Easterhouse Phoenix Community Centre Became fully operational last year. Through sheer hard work and determination, a small band of local heroes, reclaimed, gutted and refurbished a derelict library, turning it into a volunteer run social hub. Beg, borrow and steal being the only real means at the disposal of this hard pressed but proud East End community, risen from the ashes of a former place of learning, this dedicated band of brothers and sisters have rekindled the fires of hope and pride. Photos: NIKKI J FRASER @nxpix
Boxing dates back many, centuries. It became a 'sport' in the Olympic Games of Ancient Greece, as far back as the 7th Century and through time, has evolved into the sport as we know it today. Historically it was a brutal and tough pugilistic contest, with little or no rules. Bare-knuckle bouts, timeless rounds and a fight-to-the-death mentality was the order of the day, until the introduction of the Marquess of Queensberry rules in the mid 1800's. Since then we have seen the sport of Boxing sky-rocket into a joust full of fame, glitz, super-stardom and wealth. Millions of fans around the world paid to see highlight-reel knockouts from big-hitting boxers who physically trained themselves into the ground to be able to knock opponents out harder, faster and with more devastation than anyone else could. In Boxing, we have been used to the training methods delivered by the older, more-experienced coaches with invaluable, time-served knowledge. Age-old methods aimed at pushing boxers to their limits to create tough, solid fighters. Nowadays, we are seeing a new generation of trainers and a new generation of boxers. Boxers are athletes, training to the methods of newer, younger, invigorated coaches. Coaches like Shane McGuigan, Jamie Moore and Adam Booth are forward-thinking in their methods, not bound by age-old techniques and are using new types of training to develop more athletic, fitter and skilful boxers. Yoga is one of the new training methods being used by a number of elite-level boxers. Yoga will not make you a better boxer in itself, but it can make you a better athlete. The better the athlete you are, the better the boxer you can become. Yoga improves the boxers breathing, flexibility, suppleness and importantly, can train you to keep calm. All of these are vital in the modern-day boxer, especially the ability to remain calm in the most intense situations. World Champion boxers such as Anthony Joshua and Anthony Crolla include Yoga as a mainstay of their training camps and if it works for them...
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Yoga Scotland GRAMPIAN YOGA ASSOCIATION AND YOGA SCOTLAND CELEBRATE THE UNITED NATIONS INTERNATIONAL DAY OF YOGA Sunday, 24th June 2018 from 10.00am to 4.00pm with guest tutors MARTIN JULICH AND CHARLIE GRANGE
Explore Unity/Yoga Nidra (Inclusivity)
To celebrate the UNâ&#x20AC;&#x2122;s International Day of Yoga we will explore the theme of Unity with practices of Pranayama, Chanting, a Vinyasa leaning sequence, Yin Yoga, Yoga Nidra and the practice of Compassion Meditation. One good way to open our hearts and minds is to practice Pem Choedrons suggestion of: Start where you are. To start with how we really are right now facilitates the Pause inside the mind, where our inner knowing shows up, where we sense how to be more at ease in an Asana (or Life), how to practice Yoga from the inside. As Teachers or Practitioners we also need, at times, to be guided and invited to go deeper, but the practice leads to becoming your own teacher. This day is obviously open to All and if you have an injury or aches and pains, weâ&#x20AC;&#x2122;ll weave around that.
Martin has been practicing on and off (mostly on) since 1986 and currently runs the Love Yoga Studio in Aberdeen together with Rebecca Murray. He is also a Practitioner and Teacher of Shiatsu and Open Floor Conscious Movement Meditation as well Chinese Herbalism. Charlie has had a daily yoga practice since 2013 and currently runs the morning Mysore programme at Love Yoga as well as numerous classes in Aberdeenshire. Venue: Major Hall, 7 Trades, Trinity Hall, Holburn Street, Aberdeen AB10 6DA (hot drinks available to purchase, please bring a light packed lunch) Although there is no entry fee, donations to charity will be welcome.
FREE car parking at Repsol-Sinopec, 163 Holburn Street, Aberdeen AB10 6BZ
www.yogascotland.org.uk
www.grampianyoga.org
Entry by pre-booking only, please email gyaseminar@outlook.com and book early to avoid disappointment.
We look forward to welcoming you on the day.
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Yoga & Sport
On the Mat How yoga transformed my Jiu-Jitsu by Sam Gill
â&#x20AC;&#x153;Yoga has had such a large impact on my life as a whole... helping me become the person I am today.â&#x20AC;?
Over the recent years yoga has become increasingly popular around the world with people of all ages and backgrounds, as it has become more mainstream we come to realize that there is a lot more to it than just stretching. I took my first yoga class almost eight years ago as I knew that it would help with my aches and pains and improve my flexibility, but I did not expect it to have such a profound effect on my mind. I find that the body-breath-mind connection that is maintained throughout the yoga practice gives me a deep calming feeling that is very hard to replicate and it is part of the reason why I fell in love with yoga. I used to practice yoga just to help me prepare for my next martial arts class but now it has become much more than that. Relieving stress and tension in my mind and body, increasing my mental strength, focus and determination, as well as improved muscular strength, flexibility and balance. Yoga has had such a large impact on my life as a whole and the practice has definitely helped me become the person I am today. Practicing both Brazilian Jiu-Jitsu and yoga has helped me become a more confident, calm, motivated, determined person. These skills and attributes, gained
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Yoga SCOTLAND over the past eight years have been incredibly useful when applied to other areas of my life and it has had such a large impact on me that I recently decided to teach yoga for a living. I have been practicing Jiu-Jitsu since I was 19 and I pretty much fell in love with it during my first class. A large part of Jiu-Jitsu is being able to solve problems that are constantly changing while under extreme stress. It encourages you to use a rational trial and error method and gives you a problem-solving mind set which I think can be applied throughout life itself. It is a personal goal of mine to compete and win at the highest level in Jiu-Jitsu and to do this I regularly travel and train around the world. So far, I have trained and competed in Brazil, America, Portugal and the UK and I have won 10 Gold, 8 Silver and 4 Bronze medals. I attribute much of my success to yoga and its influence on my BJJ. I train at The Griphouse and I'm currently a purple belt under Garry Christie. I think one of the most beneficial things I've learned from yoga and being able to apply it to my martial arts training is the ability to control my breath and stay calm while in some pretty stressful situations, both physically and mentally. When we manage to control our breath while under stress we can think and act more clearly and efficiently.
“...the benefits of a regular yoga practice to martial artists and sporting athletes alike are unquestionable...”
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Yoga translates to unity or oneness and the physical practice is a means of balancing and harmonizing the body, mind and emotions. We all know that yoga, much like martial arts, is part of an ancient and deep tradition. In a quest for greater self-knowledge, the yogis and sages realized our physical state deeply influences both our mood and mental capacity. They found that by practicing the physical postures of yoga, they could become more peaceful and therefore achieve greater focus. They also found by returning the body to its natural state they could dramatically improve physical performance, which is part of the reason why it is so popular today. The list of benefits yoga can give is almost endless, by improving not only my flexibility but also strength, body mechanics, posture and focus, yoga has made all my other forms of training more effective and efficient. In my experience, the benefits of a regular yoga practice to martial artists and sporting athletes alike are unquestionable, such as, better:
“Injury prevention, Balance, Power and Endurance” Injury Prevention The whole reason I started to practice yoga was to help recover from and prevent future injuries. All the previous points I mentioned and many more help to reduce the risk of injury, and by enhancing circulation and lymphatic flow, yoga not only increases strength and endurance but also allows to muscles recover and heal faster.
Yoga SCOTLAND Better Balance Along with opening the body, yoga builds greater body awareness, including balance, stability, and proprioception. These can all greatly improve our physical performance.
Power Power, strength, and speed are directly related to proper body mechanics and when our body is properly aligned, we can transmit force much more efficiently and perform better. Whatever the sport, performing the required movements with optimal body alignment will yield better results.
Endurance Having a more open posture can significantly increase our respiratory capacity. Yoga has also been proven to dramatically enhance circulation, digestion, and efficiency of motion, which all further improve energy and endurance. The list goes on and on and in addition to the above, yoga has been clinically proven to improve immune function, balance hormonal balance and stress management.
Regarding getting started, classes or private sessions are usually the easiest approach and it is also important to find a style that fits you. Over recent years many different styles of yoga have developed. Some are more athletic and intense while others are more meditative and relaxing so try to find the style that fits with your sporting as well as personal goals and feels best for your body. And just as there are many different styles of yoga, there are also many different styles of teaching. So, if a teacher’s style isn’t for you, you can always find another. The physical practice itself doesn’t need to be long; even 15 minutes daily is enough to get started. Daily is ideal, but 3-4 days per week is great for your progression. Likewise, time in each pose can be brief: 20-30 seconds being sufficient, especially at the start. Ideally holding each pose for five slow breaths: as you become more experienced the breath will become deeper, and you’ll hold each pose a little longer. Whatever approach you take, the main thing is to take your time and be patient. With a consistent yoga practice, we can all experience better performance, improved health, and a greater peace of mind.
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Take a moment to simply be An interview with NORMAN BLAIR by Mick Gallagher
Norman Blair’s teaching of Yin Yoga comes from a direct lineage through Sarah Powers (Normans teacher) who learned from Paul Grilley. Paul had formalised what came to be known as Yin Yoga. Paul’s primary source was the enigmatic Paulie Zink an American Martial artist and Mechanic. Paulie was taught “Monkey Kung Fu” by Cho Chat Ling, who formulated this practice while incarcerated in a Hong Kong Prison. M.G. Hi Norman, Astanga and Yin, very sun and moon, could you tell us how that came about? N.B. Ashtanga was where I started seriously practising yoga. I was drawn by its intensity and I became committed to practising this form. The sunshine of Ashtanga brought me joy, made me strong and flexible and help me to become more centred in the inevitable upheavals of life. I was introduced to Yin yoga in 2001 and fell in love with its softness. It got into my body in a different way to Ashtanga. That staying in shapes. The emphasis on releasing and bringing more ease into practise and life. The yin to balance that yang which I was so familiar with. The nurturing and the nourishing to support the energy of doing and achieving and striving. Balance.
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M.G. You have created a very nice, zened out space at your north London home studio, naturally this means inviting students into your everyday life, to some degree. How is this working out for yourself and Maitripushpa? N.B. Maitripushpa and I love creating space for people to take time where there can be reflection. Reviewing of life and practice. We aspire to encourage growth and transformation. For us, intimacy is an important description: becoming more intimate with self, becoming more intimate with other, becoming more intimate with all that is around. Waking up. By teaching at home and running these courses at home, we hope that this becomes a friendly space of gentleness and diligence. We are happy to open our home to groups. And we are also happy when we have our home back to ourselves. We are grateful for being able to offer this space to other people for practice. M.G. Throughout your book BRIGHTENING OUR INNER SKIES, a thread of social justice or should I say a sense of injustice at social ills runs deep. Is this for you a purely personal mantra, or do you feel it is incumbent upon the yogi to try, at least, in part, to actively challenge injustice and inequality?
Yoga SCOTLAND Zoe Knott A YOGA JOURNEY
N.B. I believe that there is great inequality in this world. That there are many injustices and much unfairness. For me, challenging these circumstances is important and I encourage yoga practitioners to take practice off the mat into daily lives. How can we positively connect with each other? How can we develop communities that are inclusive and open to others? How can we evolve societies that are sustainable – rather than the current social system that is environmentally destructive and incredibly short-termist? These are profound questions that we can all be asking ourselves.
SATURDAY THE JOURNEY TOWARDS SUPPORTED HANDSTAND The approach to this asana involves working with specific techniques to strengthen and stretch the relevant muscles. The posture will be broken down and considered stage by stage. Everyone will find aspects to work with that will assist their own practice and all will see a path on which to move forwards. So, remember, this is not a day of handstands, it is the journey towards...
M.G. Teaching as much as you do, how do you keep on top of your self-practice?
Zoe’s style of yoga teaching is slow, analytical, static, strong, powerful and energising. You will come away feeling empowered, recharged, re-energised and with a deeper understanding of how to work most effectively in yoga which can be taken into your own practice and weekly classes.
N.B. For myself, a key for practice is regularity and consistency. I aspire to practice for 1-2 hours every day. I find practising first thing in the morning is best for me personally. This does not always happen! My practice is meditation of about 30 minutes. Some days a short pranayama practice. Some days Ashtanga (I do this much less than I used to do – life in my mid-50s!). The Ashtanga standing sequence just on its own is a great way of moving the body and being this body. Some days Yin yoga. Some days other ways of moving. I attend yoga trainings and go on at least one meditation retreat every year.
Two wonderfully independent and intertwining days exploring handstands and twists with Zoe Knott
SUNDAY EXPLORING TWISTS During the morning we will enjoy an all round practice with a focus on spinal rotation in every plane. After lunch we will take a staged approach to Parivritti Trikonasana, making it safe and possible for us all.
26th and 27th January 2019 10am-4pm George Watson’s, Colinton Road, Edinburgh EH10 5EG Cost, £65 one day/£120 both (early bird £60/£110 book by 5th September). To book, contact Linda Shand on 07803 523781 or email linda.shand@btinternet.com
M.G. What’s next in the pipeline Norman? N.B. Just keep doing practice. Being kind to myself and those around me. Continue to learn, continue to train. Staying open to new ideas. Making sure that I have time for myself. Reading books. Stroking our cat. Taking moments to simply be right here. Just as here is. M.G. And finally, could you tell us what you love, hate, and couldn’t care less about? N.B. I am not sure if there is anything that I particularly hate or couldn’t care less about. Though maybe Boris Johnson? Donald Trump? But then they are also misguided and foolish individuals. I hate the suffering that some people experience. I think of someone who is close to me experiencing significant mental health issues. I love spring and bright clear skies. I love being in London when it is quieter. I deeply love and cherish my partner, Maitripushpa. I am very grateful to her for all her help and her insights and her patience. I love being alive. I love chocolate and reading inspiring books (novels and non-fiction). I love playing games like backgammon. I love being with good friends.
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Reviews doing book and if you have the discipline, you could add a handstand to your skill set, no easy task, but well worth the effort. What to expect from the book? An in depth look at the foundation of a handstand: Specific strength Endurance Alignment Consistency Shape Mobility and Flexibility Balance
“...you will be building muscle and creating profound physiological change” Even if your goal is not a handstand this is an excellent skill set to work on. You will learn exercises, conditioning techniques and how to practise safely with a spotter so this can be a journey with a friend or a group of friends who learn, grow, help and encourage each other which is always a bonus when you are in need of motivation.
Review of THE HOWS, WHYS & WTFS OF BEING UPSIDEDOWN
The Handstanding Yogi by Ash Bond & Gabrielle Parker ISBN 9781788039529 www.troubador.co.uk £14.99 Before you open this book, you will notice beautiful patterns on the covers with a classy feel in your hands, after opening you will see all the words are upside-down which I thought was a smooth twist. My lovely Grandmother thought I had to read the whole book doing a handstand and advised against such a task! I explained it was to teach the reader how to handstand and I could read it sitting down. This book resonated with me personally because I have always wanted to conquer the handstand since a very young age when we used to practise in the playground. The Handstanding Yogi offers up knowledge gained over many hours of practise by a dedicated and highly disciplined group who present all their experience in a relatable, easy to follow and easy to read story with arty illustrations for you to get to grips with and help you to better understand the exact body mechanics involved. This is definitely a
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“...gently my problems would melt from my muscles and slide off my bones. I would float back to my paper-strewn dorm room on a fluffy, meditative, yoga-stoned cloud” Part IV of The Handstanding Yogi is full of tantalising tales and sobering stories of the authors’ personal journey of yoga, all the barriers, fears, obstacles and trials they have had to overcome proves for a very interesting read indeed. The book finishes off with some Q&A to encourage you on your yoga journey. “It's always been my philosophy to do the hard stuff here, we learn how to be joyful, we learn to breath calmly, so that we train ourselves to handle all that stress when we leave the mat.” Denise Payne Calum Keohone. Thai masseuse.
Yoga for Healthy Aging Baxter Bell MD and Nina Zolotow ISBN 978-1-61180-385-3 Shambhala Publications 2017 This book is subtitled ‘A Guide to Lifelong Well-Being’. So, it’s not just for those of us in what is sometimes called the sunset age. I’ve been a fan of the blog spot “Yoga for Healthy Aging” from the moment I discovered it about two years ago – a mine of information in posts on all aspects of yoga. I was delighted to find that the main writers of the blogs, Baxter Bell MD and Nina Zolotow, have edited it all into a book of the same name. Baxter Bell is a medical doctor who practised as a family physician
Yoga SCOTLAND
Reviews
from 1989 to 2000. He has also completed yoga teacher training (Iyengar, Viniyoga and more recently Himalayan Yoga influenced) and medical acupuncture training. He is now a certified yoga therapist and combines his experience as a family doctor with complementary treatments. He trains yoga teachers and yoga therapists in the US and internationally. Nina Zolotow is a long-time yoga practitioner, certified yoga teacher and yoga therapist, the Editor in Chief of the Yoga for Healthy Aging blog and the co-author of two other books on yoga. The book is organised in two main parts: Part One on how to practice yoga for healthy aging and Part Two with a useful section of essential yoga poses and vinyasas, illustrated with excellent photographs. The information has been scrutinised for accuracy and clarity by researchers from the Buck Institute for Research on Aging, one of them a neuroscientist. Others involved in reviewing various chapters include physiotherapists and a cardiovascular physician. I’ve put all this in at the start of my review to point up the authoritative nature of the material. There are notes to most chapters at the end and although I would have liked to see more key references, perhaps that would have made an already detailed text too heavy-going. Chapter 1 defines aging as “the process of a system’s deterioration over time”. All living things age, and there seem
to be many causes interlinked, such as inflammation, stress, and molecular damage. What we are looking for is healthy aging – a reduction in the time spent in ill health as the years advance – fostering well-being throughout the life span and maintaining our independence for as long as possible. The theme is illustrated with useful anecdotes, including the opening chapter’s story about Nancy, who lived a full and active life and only slowed down in her 90s. She died at 93 surrounded by her family, after a few days in hospital, the very definition of healthy aging. There are chapters very much looking at the physical body – how to practice for the four essential skills of strength, flexibility, balance and agility – all attributes that decline as we age unless we take preventative steps. The chapter on strength alone has four illustrated sequences on practising for upper body, lower body, core strength and bone strength, with clear recommendations about how long to hold, and how often to practice, all based on research. We can use our yoga practice for fostering heart and cardiovascular health too, with a mix of physically challenging static poses beginning with short holds and gradually working up to longer holds of up to two minutes, and ensuring we use the stress management techniques in addition. And as a practitioner in the sunset era I’m particularly interested in the brain and nervous system health practice! Stress management is dealt with in a comprehensive review; an excellent theoretical description of how body and mind respond to events and seven yoga tools – pranayama, meditation, restorative yoga, supported inverted poses, savasana and guided relaxation. Lastly (an interesting order) come the types of asanas that can release pent-up energy and enable us to settle into the quieter practices. The chapter on cultivating equanimity is, as might be expected, also mainly about pranayama and meditation, with clear, simple explanations and guidelines for practice that are full of understanding and compassion. I appreciated the section about asanas and emotions too, with sensible and kind words about how to use the emotions that arise to guide us in our practice. Part One ends with an introduction to two of the most influential yoga texts – the Yoga Sutras of Patanjali and the Bhagavad Gita. Part Two of the book goes in to detail about the menu of asanas: the authors’ choice of 36 essential poses, with four illustrated versions of most of them for different levels of ability, indexed alphabetically with the names in English first, then Sanskrit. I’m already finding this invaluable for my own practice and my teaching. At the end of the book there is a variety of short vinyasas, much like the videos Baxter Bell puts on YouTube, and a selection of contra-indications for certain medical conditions. There’s an index of poses and sequences, including both Sanskrit and English names so individual practices are easy to find, and a general index. This user-friendly, fabulous book provides a comprehensive, excellent resource for yoga practitioners and teachers of all ages. Highly recommended. Sn Bijam Saraswati (Dr. Jenni Connaughton)
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Yogic Cook Gently sauté the onions, add the other vegetables and gently cook for 5 minutes or so, then the chick peas and curry powder, mix well. Add the stock and simmer for 20 minutes or so. I let my soup cool overnight then I whizzed it the next day until it was nice and smooth then I added the coconut milk and heated before serving. This delicious concoction would be just as lovely left chunky and could even be served with rice or naan. Enjoy!
I’m no baker, I prefer to free style, so when Mick asked me at the YS AGM last Saturday if I would send him a couple of recipes for the next edition of the magazine he had to twist my arm (with ahimsa of course!) So, what to make? Blethering to Carol Godridge about the lovely pot luck supper she had just hosted, I was inspired to have a go at making egg free meringues that she told me one of her guests had brought. How on earth can you whisk up the water from a can of chick peas and make a tasty delight? I had to try this out! With the ‘discarded’ chickpeas I decided to free style, which is more my comfort zone and rustled up a pan of delicious, warming creamy chickpea curry soup. With this recipe alter the ingredients to suit your own taste, have a play on the mat and in the kitchen. Yum! Evanna Nash
Vegan meringues
Vegan Creamy Chickpea Curry Soup
1 (400g) tin of chickpeas in water (I made a second batch with the water from a tin of butter beans and they turned out super!) ¼ teaspoon cream of tartar 150g caster sugar ½ teaspoon of vanilla extract (optional)
1 tablespoon coconut oil 1 medium onion chopped 2/3 carrots sliced A big tattie cubed 2 cloves of garlic chopped finely 1 tablespoon curry power (your choice of strength and amount, I used a tablespoon of hot, but I like it nice and warm) Stock or water (amount is dependent on how thick you like it) 1 can of chickpeas 1 can of coconut milk Seasoning to taste
Whisk up the water from the tin of chick peas/butter beans and the cream of tartar, this will take about 15 minutes or so, you can’t over whisk it. Do this until you can turn the bowl upside down without it sliding out. Add the sugar a wee bit at a time and whisk until all the sugar has been added. Pipe or blob the meringue mix onto a grease free baking sheet/greaseproof paper. Bake on a low heat (100degrees) for an hour and a half, turn off the heat and leave the meringues in for a wee while longer. Then munch them up! Delicious on their own or in an ‘Eton mess’ of your choice.
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Yoga Scotland Autum Day of Yoga TRY YOGA
Your Journey of Svadhyaya with Guest Tutors Fiona Clarence, Mandy Graham & Maureen Aitken Saturday 6th October 2018 10am-4pm : Victoria Hall, Dunblane, FK15 9EX YS Members 40.00 Non-Members ÂŁ45.00 This event is suitable for all levels of yoga practice The day will be divided into equal parts where we will be guided by three teachers exploring tools such as asana, pranayama, pratyahara, meditation, sound or mantra, yoga nidra and or relaxation. Yoga is the study of realising ourselves, having a real choice of living a life more balanced and free from suffering. By using the tools of yoga correctly in our lives, appropriate to our individuality, in every moment we experience, we take those steps towards balance and freedom. Victoria Halls Opposite Train Station. Plenty of parking. Please bring lunch, tea and coffee provided.
Bookings: maria@yogascotland.org.uk
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View from ‘The Wonky Donkey’! As opposed to view from the chair... by Gill Gibbens: Chairperson So, this time it is a view from my Shave Horse, a ‘chair’ I made myself (affectionately known as my ‘wonky donkey’). It is March, the snow still hanging about a bit, but I have started thinking about the spring and getting outside a bit more. Teaching yoga is a passion, but I am lucky enough to have other passions, one of which is Bodging or Green woodworking, making a bench for the garden or a table, which is often rickety, or just a spoon or a chair leg. I find working with wood as peaceful and as much a joy as sitting quietly meditating or doing a yoga practice. So hopefully I shall soon be out playing in the woods and listening to the dozens of birds I’m lucky enough to attract to my garden as they spring-clean their nests and prepare for their young and I can look forward to the summer with longer days and warmer weather, practicing one of my favourite postures the ‘woodland pose’ outside with students perhaps, reflecting a love of nature and Yoga Scotland growing and flourishing together. I can’t wait! March brought us an early AGM this year with donations to cover costs of the day and any left overs going to the Bursary fund. I hope we can do this again, it was a very friendly atmosphere. All the tutors were volunteers and shared their teachings freely. The day started with practice taught by Elizabeth Roberts, settling our thoughts and warming us up. Then Sandra Cook and Rona Main asked us to find our inner child taking us through a delightful and fun practice and finally Carol Godridge finished the morning with Yoga Nidra. After the AGM and a delicious shared lunch, we had the afternoon session, which Kath McDonald led – Satsang, Mantra Chanting and Circle dancing. This was the first AGM for the new Trustees and I hope we gave everyone an opportunity to become part of the proceedings through discussion and listening to each other. Discussions about EUY, Teacher Training, Foundation and Living Yoga courses with tutors who had an opportunity to talk about their courses and how they are doing and some students who talked of their experiences. Welcome to two new Members voted on to the Trustee Board, Janis Ross and Evanna Nash. I was formally elected as Chair of Yoga Scotland. Also thank you to Sandra Cook for agreeing to be the new PVG officer. So what’s coming up: There will be more ‘Days of Yoga’ open to all members and non-members so here are a few dates for your diaries
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Yoga SCOTLAND
in 2018 and 2019. International Yoga Day in Aberdeen run by The GYA in June Come to the Autumn Day of TRY Yoga, (6th October) Three tutors (Fiona Clarence, Mandy Graham and Maureen Aitkin) with different backgrounds of yoga in the lovely venue Victoria Halls, Dunblane. Check out Ali and Judie Freeman’s yoga in February next year introducing sound and mantra to your yoga. On 9th of March 2019 is the next Yoga Scotland AGM Then there is the Spring day of Yoga also in March 2019 with Jacqueline Purnell: Ayurveda & Vinyasa Flows to regulate the Dosas. The venue is Polmont.
Yoga Scotland is also offering more OGT days and a new innovation, whole training weekends for teachers and we are pleased to offer two weekend trainings with Paul Harvey and Sue McLennan as part of the 2018/19 OGT programme. We are also looking at holding OGT training in different areas of Scotland and will be in Galashiels and Kirkcaldy for the first time. (Or in my memory anyway!) Applications are open for Yoga Scotland’s Teacher Training Course (this will be delivered in the new format so there is parity with Glasgow TT course), also Foundation and Living Yoga courses, check out the website for more information if you are interested – closing date for applications is 25th May.
Yoga with June Mercer
Yoga with June is a gentle practice to bring powerful changes to strengthen the body while stilling the mind. June’s yoga has been guided over the last 25 years by ‘Scaravelli inspired’ teachers. Be Moved – a workshop of joyful free expression – Saturdays 19th May and 6th October, 10am-1pm, Queen Margaret Hall, Linlithgow Join June and Sarena Wolfaard (5Rhythms teacher) in three hours of embodied movement. We will explore how we are moved from the yoga mat up to our feet – moving inwards and outwards in the space. We will be danced, with music and without, and come to rest on our mats, with breath and awareness of how we are in the moment. Suitable for all. Cost: £25 Contact June to book.
Yoga in Orkney 21st – 27th July 2018 June is looking forward to teaching in Stenness again. Join us for a week of yoga, or a weekend or some long morning sessions. Suitable for all. For details and to book contact June. Yoga holiday to Kissamos in North West Crete 12th -19th September 2018 Back to the lovely Hotel Peli for the 8th year! The venue has a swimming pool and is just across from the beach. Two guided walks available.
Yoga workshop with June’s teacher JOHN STIRK on Saturday 2nd March 2019 in the Greenpark Centre Polmont. June runs regular weekly yoga classes in Central Scotland. Details on the website www.junesyoga.com Contact June on 07835835919 or email june@junesyoga.com Facebook junesyoga
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Yoga SCOTLAND
Guidelines for Contributors Articles and news items are welcome from everyone, whether a teacher, student teacher, ordinary member or non-member. If you don’t want to write – but have news or ideas – get in touch anyway. Yoga Scotland is keen that all yoga schools and traditions are represented in the magazine. Good quality photos of events are also very welcome. Please check word length with the Editor. For the next issue articles or small contributions on the theme of Yoga; A Colour Perspective will be particularly welcome. Please send articles, letters, emails, photos, information, news or ideas to the Editor (details below).
Yoga Scotland Magazine Contacts Scotland Deadlines for advertising and editorial copy: 15 March (publication 1 May) 15 July (publication 1 September) 15 November (publication 1 January)
Yoga Scotland Trustees Chair
Gill Gibbens
Treasurer
Olive Gardiner
Secretary & Training Sub
Kath McDonald
Training & Web Co-ordinator Training Sub
Susie Arnott Lynsey McFarlane
Magazine Editor
Mick Gallagher
PVG & GDPR
Gill Swales
PVG & GDPR
Janis Ross
Events
Ulrike Graham
Trustee
Evanna Nash
Yoga Scotland Administrators Editorial Address: Advertising address: Mick Gallagher 43 Gleddoch Road Penilee, Glasgow G52 4BE
Maria Rawlings 6 Southwick Road Dalbeattie DG5 4BS
Tel: 07905581309 mgallagher302@gmail.com
maria@yogascotland.org.uk
Yoga Scotland magazine advertising rates also cover automatic inclusion on the Yoga Scotland website. Position Back Cover Inside front cover Inside back cover Full page Half page Quarter page Eighth page
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YS Member £95 £80 £80 £65 £45 £30 1st advert free £15 per advert thereafter £100
Payable at time of booking. 10% discount for full year’s booking (3 issues).
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‘Bleed’ refers to items which go right to the edge of the page without a white border. Please supply adverts as high resolution jpegs (300dpi) where possible although pdf files also accepted. N.B. When embedding pictures in word files (for adverts or articles) please also send pictures separately as high resolution jpeg files (300dpi). Size and picture specification queries can be made to: suegrant23@me.com Design/artwork by Sue Grant 01848 200331 suegrant23@me.com
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Training Co-ordinator Elaine Samson YS Email: elaine@yogascotland.org.uk General Administrator & Data Protection Officer Maria Rawlings YS Email: maria@yogascotland.org.uk Training Administrator Tamsin Geddes YS Email: tamsin@yogascotland.org.uk YS - PVG Officer
Sandra Cook
Cover photo Boxer Dionne Polland Photo: NIKKI J FRASER @nxpix Please send in any photos you have which depict aspects of yoga.
For more detailed information on Yoga Scotland membership, regional events, classes, training courses and more, visit our website: www.yogascotland.org.uk Disclaimer The views expressed in Yoga Scotland magazine do not necessarily reflect the opinion of Yoga Scotland. We reserve the right to encourage the expression of a variety of views on subjects of interest to our members. No item should be taken as Yoga Scotland policy unless so stated. © 2018 Yoga Scotland. All original articles in Yoga Scotland Magazine may be reproduced and circulated without prior permission being sought, provided acknowledgement is given to the author and Yoga Scotland. Printed on Forest Stewardship Council (FSC) certified paper.
Yoga SCOTLAND
Mandala Yoga Ashram Authentic Yoga and Meditation Retreats Mandala Yoga Ashram is one of the few authentic Ashrams in Europe. Its mission is to carry the inspirational teachings of Yoga Kriya Yoga – a means of Awakening Energy, Creativity and and meditation into peoples’ Insight: 30 days over four retreat periods from October 2018 hearts and minds as a service to to July 2019. the world we all share.
Course Calendar Summer & Autumn 2018
Pranayama, Mudra, Bandha – Doorways to Meditation: Nine days in July. In-depth exploration of these core practices that naturally enhance our well-being and induce meditation. Music, Sound and Mantra – a Festival of Yoga: Four days in August. Facing Death, Embracing Life! Ten days in August. The Song of the Heart: Four days in August. Alchemy of Mantra: Three days in June. Transformative Power of Awareness: Three days in late June. Yoga, Therapy for the Back, Neck and Joints: Four days in October. The Kind Heart: Three days in October.
See the ashram website: www.mandalayoga.net for details of these courses and other inspirational ones in 2018.
Website: www.mandalayoga.net Email: info@mandalayoga.net Phone: 01558 685358 (Office hours 9.30-12noon) Location: Carmarthenshire, South West Wales (overlooking the Brecon Beacons National Park) Postal address: Pantypistyll, Llansadwrin, Llanwrda SA19 8NR.
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