Yoga360

I've just published a blog post on the benefits for men of practising Yoga.
Let me know what you think and if you have any further thoughts / if there are other benefits that you or a man in your life have/has experienced.

Yoga for Men: Unlocking Strength, Balance, and Vitality Embracing Yoga: A Practical Approach for MenYoga offers profound benefits for men both on and off the mat. It’s a holistic way to enhance physical and mental well-being. Here’s how yoga can transform your life:Alleviate Pain and Prevent InjuryMany men start yoga with aches and injuries, particul...

I would love to welcome you to the 3 week Level 2 training starting Wednesday 19th June 6.55pm - 8.10pm.
Last few places available.
As well as more advanced yoga postures we will enjoy more pranayama practices with breath retentions and bandhas.
We will explore too the concepts of the Kleshas, Kanchukas & Koshas - which come from the yoga tradition and can be explained as the different layers shrouding or covering our hearts and consciousness. An understanding of them can help explain what may be holding us back from reaching our full potential.
For more details / to book - https://bookwhen.com/westhampsteadyogaandmeditation

Couldn’t resist a tree pose on our visit to the Houses of Parliament today. Can’t believe we’ve never before (We’ve a friend from South Africa stopping with us so it gave us the incentive to book it) and it far exceeded expectations, it was fantastic! (Just a pity you can’t take photographs in most of the places including House of Commons and House of Lords). Highly recommend a visit if you’ve not been
Photos in order ….
1/ Westminster Hall
2/St Stephen’s Hall
3/ Central lobby (taken from St Stephen’s Hall)
4/Big Ben
5/Pelicans in St James’ Park
6/Tate Britain

Just going through photographs from the last two week’s retreats that I took and others shared of the beautiful island of Zante / Zakynthos.
Sure, there is development going on (some of it ugly) and yes in some places there are lively areas of bars and restaurants too, but there also is so much natural beauty to see. I love this island where we have spent the last two weeks diving deep into yoga asana, meditation and pranayama practices and walking in and through such gorgeous landscapes❤️

…& it’s a wrap!
The end of our second yoga and meditation retreat with another special group of yogis on this beautiful island. It’s been a fabulous week and i’m sad that it’s finished but appreciative being able to spend time with such lovely people who put their trust in me.

Just taking time out 10 mins away from our retreat centre, before everyone starts arriving shortly for our next Greek island retreat!

The end of a very special yoga & meditation retreat week in Zakynthos!
So many wonderful memories have been created, new friendships formed and practices deepened.
I’ve been sad to wave goodbye to everyone today but my heart is full of gratitude having spent such precious times together in this truly beautiful place.
I so love my job ❤️

Feeling very fortunate and happy that this is my home office for the next 2 weeks! It really doesn’t seem like 12 months since I was last sat here!
Having arrived yesterday evening in Zakynthos i’ve taught a regular private yoga client online, met with our lovely hosts Kate & Gerard to run through the retreat schedule, finalise a couple of menu details, discuss restaurant options for our 2 evenings out and tie up some admin loose ends (including completing the risk assessment).
I’ve just my finished emails for today and added some last touches for our 2 back to back week long retreats, to make them as special and memorable as possible.
Now it’s time for me to rest, settle and ground ahead of welcoming everyone who is arriving tomorrow for the first retreat.
In fact i’m just about to take a nap!💤

To finish off the week’s theme of taking our practise outside to truly feel the earth beneath our feet, to reconnect with natures offerings, I share a chant called the Sweathouse chant from the Navajo people, which i learned from a truly beautiful book “Every part of this earth is sacred - Native American Voices in praise of Nature” honouring the Native American tradition of living in grace and harmony with nature. It is edited by Jana Stone with many wonderful photographs by Mel Curtis & Bonnie Sharpe.
“The earth has been laid down, the earth has been laid down
The earth has been laid down, it has been made.
The earth spirit has been laid down
It is covered over with the growing things, it has been laid down
The earth has been laid down, it has been made.
The sky has been set up, the sky has been set up
The sky has been set up, it has been made.
The mountains have been laid down, they have been made.
The mountain spirits have been laid down
They are covered over with all the animals, they have been laid down
The mountains have been laid down, they have been made.
The waters have been laid down, the waters have been laid down
The waters have been laid down, they have been made.
The water spirits have been laid down
They are covered over with the water pollen, they have been laid down
The waters have been laid down, they have been made.
The clouds have been set up, the clouds have been set up
The clouds have been set up, the clouds have been made”

Continuing with this weeks theme of taking our practise outside, feeling the earth beneath our feet …taking time to feel fully supported and grounded - I have been so enjoying practising vrksasana / tree pose variations.
Beyond the physical benefits of the tree pose, including strengthening the standing leg, foot, ankle, improved balance as well as focus and concentration, there exists a rich mythology associated with it, featuring Queen Sita.
Sita, daughter of Bhumi Devi, the earth herself, felt a deep connection with the rooted, growing things around her.
Abducted by the demon king Ravana, Sita found solace beneath the trees, drawing strength from her connection to the earth. Amidst her challenges, she stood her ground, focusing on a fixed point to overcome her torments.

The trees provided shelter and support as Sita endured her hardships, symbolizing her patience and resilience in the face of adversity. They stood by her until Rama her husband sent Hanuman, his loyal aide and monkey superhero to find her. Throughout her ordeal, Sita continued to chant mantras and practice pranayama beneath the trees, drawing upon their silent strength as she awaited rescue.

We are invited to draw on such qualities too when we face challenging times….connection with the earth…the trees silent strength their deep roots …and to practise patience and resilience.

Why not take your practise outside if you can and enjoy the touch of the soft grass, the earth beneath your feet and hands, feeling the breeze on your face, listening to the rustling of the leaves and the bird song?

Even more so today, showing appreciation for mother earth on this 2024 Earth day 🌍

I particularly enjoyed stabilising in crow / kakasana with my hands on the bare earth, compared to on a mat.

There is a growing body of research that shows that directly touching the earth, a practise known as grounding may support in preventing disease and improving the body ability to heal ( Koniver, 2023 - check out the article here https://pubmed.ncbi.nlm.nih.gov/36481428/

As a Yoga Therapist I am often to be found reading research papers , often on PubMed) to back up (or not!) any claims made about certain practices so that I can recommend them to my private Yoga Therapy clients.

In 2018, Chevalier et al published results of a 6 week randomised control trial of sixteen massage therapists (mean age 42.8 years) showing that grounding supported improvements in physical function and energy levels and significant decreases in fatigue, depressed mood, tiredness and pain.
Results indicated too, improvements in inflammatory biomarkers, blood viscosity and heart rate variability (HRV). Check out the full article here https://pubmed.ncbi.nlm.nih.gov/30448083/

Continuing our theme of silence, even Ben our late schnauzer, joined me quietly on this throwback thursday post …

So let’s talk about savasana!
By the way, I do get it …I know people are busy and this final resting pose on the surface can be seen as time not particularly well spent …but if you’ve ever skipped it or been tempted to, read on & see if this helps change your mind.

While many asanas/postures aim to invigorate the body, igniting its energy & inducing healthy stress, savasana can be seen as the ultimate balancer for our nervous system as it acts as an essential down-regulator. It can gracefully guide us from the heightened state of the sympathetic nervous system to the tranquil domain of the parasympathetic, inducing a profound state of relaxation.
Savasana also allows your body time to process and integrate all that movement.
Through consistent practice, it becomes a profound teacher, revealing our capacity to transition from anxiety and hyper-stimulation to a state of calm down-regulation, where vital bodily functions like digestion & immunity are restored.
Savasana (translated as co**se pose) also presents a unique opportunity to confront the reality of our mortality. As our breath slows & our awareness deepens, we acknowledge the inevitability of our final exhale, not with morbidity, but with a heightened appreciation for our current vitality, urging us to embrace life fully.

So what can we do if your mind is all over the place & agitated. Why not bring your attention to your breath ..or wander through your body feeling into any sensations & see if that helps? You may find placing an eye bag over your eyebrows helpful or maybe even visualise a beautiful golden beach with the sounds of the waves. Try too, visualising any troubles being given to a higher power, floating away into the distance.
Even if you’re able to become calm for just a minute, honour that & build up from there. Remember to be kind to yourself whether you are able to stay still for a minute or 10!

Eventually, (& be patient with yourself), after savasana you’ll find yourself deeply chilled out, & those around you will undoubtedly appreciate your calmer presence even more!

“Let silence take you to the core of life” - Rumi

Continuing on the theme of “The power of silence” - one of my favourite silent practices is restorative yoga …and particularly supported child’s pose using bolsters or pillows to support me.

If you’ve never tried it, during a Restorative yoga session, you are invited to slow down, focus on your breath and practise stillness or gentle movements. Yoga postures are practised usually supine or seated, supported by props, and held for longer periods than a usual yoga pose in a general class. This encourages the body to let go, releasing muscular tension, as the props are supporting your body rather than the muscles.
Restorative yoga is suitable for everyone whether you are new to yoga or more experienced.

Here are a few of my reasons for recommending practising Restorative Yoga -

*It can support slowing down the pace of life.
*It can encourage mindfulness, due to the expanded awareness of ourselves, our body and breath.
*It can help heal the effects of chronic stress.
*It can help us to discover where we are holding tension in our body (which is often hidden particularly if we are used to being stressed or often stressed).
*It can create the conditions to allow us to rest deeply and truly relax.
*It can provide space and time to support recovery from illness or injury.
*It can help us feel nurtured and safe.
*It can be a great complement to more active yoga & other practices.

If you are interested in practising restorative yoga with me, Check out the link here https://yoga360.teachable.com/p/restorative-yoga1 for an online Restorative Yoga course with lifetime access.
I guide you through eight individual restorative yoga poses. You are then free to rest deeply in each individual pose by creating your own sequence or you can follow one of my recommended sequences, depending on how much time you have.
It also includes a 20 minute yoga nidra session for when you want to break the silence and be guided into a deep meditative state.

The theme for my classes this week is “The Power of silence”
Did you know that the average person speaks 16,000 words per day (Mehl et al, 2007) & then on top of that we listen to the radio, podcasts, music, often when we first wake up or on the way to work or walking in nature. Then there is watching & listening to TV & social media. This constant noise contributes to draining our energy.

Is it any wonder that we find it difficult to switch off & quieten our mind when we want to sleep or meditate?

Mouna roughly translates from Sanskrit as ‘silence’ & to practise it we take a vow of silence for a period of time.

Practising mouna can have powerful effects on our mind and wellbeing. I talk from experience here & I also strongly recommend this to my meditation trainees.
It can help develop & strengthen our willpower, is an opportunity to conserve our energy & it can help to re-charge our batteries. It can help us to rebalance & also have precious time to be with ourselves.
It also gives us an opening to create space for personal reflection, to observe our thoughts, to be present to all that is going on around you. It is also a beautiful opportunity to go within.

Practsiing Mouna in environments like an ashram or on retreat is of course easier than every day life but here are a few suggestions to help you.

*Start off eating one meal a week in silence & then build up from there. This is a wonderful mindfulness practice to eat in silence & be really present with your food & you may find you eat a slower & chew your food for longer.
*At work, why not start a meeting with a minute of silence so that everyone can take time to disconnect with what they were doing prior & connect and focus on the meeting.
*At home practise it when you first get up or get in from your day, where you don’t talk, silence all devices like smartphones, laptops, radios, tv’s etc around you. Then build up to 6, 12 or 24 hours.
*When you walk in nature, practise silence.
Of course, inform everyone at work & your family, to not disturb during this time.

Notice the effect this has on your state of mind, your sleep, general wellbeing and a meditation practise.
Let me know how you get on.

Concluding our weekly focus on the power of sound, today I share Bhramari Pranayama, (also spelt Brahmari) or Humming bee breath, which is a humming breath practice. It is one of several Pranayama techniques described in the 15th century text, The Hatha Yoga Pradipika & also in two other important texts of Hatha Yoga, the Siva Samhita & the Gheranda Samhita.

The sound is created by slightly parting the lips whilst making a high pitched humming sound as you exhale slowly (which can sound similar to mantra chanting ).There is a mudras if you choose to close off the ears as well as the eyes, plus part of the nostrils too if one wants (Shanmukhi mudra) the idea is to reduce sensory input. There is also an inhale part of the practise which needs a lot of training.

I often share the exhale version in my classes, sometimes as an alternative to chanting and I often practise it prior to my daily meditation practise. I find that it helps with sense withdrawal (pratyahara - often described as the bridge between the external aspects of yoga and internal aspects) and concentration (Dharana).

As per the quote above, the 2023 study by Trivedi et al concluded that a regular humming practise can enhance the parasympathetic nervous system and slow down sympathetic activation and that it was a great “stress buster”.
There is a fair amount of other research about the benefits including that regular practise can have a positive impact on sleep (linked to the slow exhale)as well as emerging evidence that it up regulates nitric oxide in the nose and sinus cavity. Nitric oxide (NO) is a small molecule that communicates with other cells on the body to regulate blood flow, blood pressure and immune response. It is a vasodilator (relaxes the inner muscles of blood vessels) causing them to widen hence helping with blood flow / pressure.

If you are interested in practising it with me, during the last Sunday of the month evening yoga class I share a wider number of pranayama practices than I usually offer in class and often Bhramari is included.

Have you experienced the transformative power of sound with a private sound bath session?
It’s available for individuals, couples or small groups.
What can you expect ?
You are invited to lie down (or you can sit) and when the session starts you are immersed in soothing and resonant sound vibrations produced by singing bowls which are placed on, above and around the body which create a sonic massage. This practice takes place in the quiet, and peaceful setting, of my home practise, or at a venue of your choosing . This bathing in sounds is part of Nada Yoga the yoga of sound, and its aim is to bring about harmony and balance in your body and mind.

​Sessions can include -
*Foot sonic massage
*Hand sonic massage
*Back, Shoulder and spine sonic massage
*Lower and upper back sonic massage
*Lower and upper stomach sonic massage
*Full body session - encompassing all the above

Reported anecdotal benefits include -
*Deep relaxation and stress symptom reduction: The harmonious and gentle tones of the singing bowl help to induce a state of deep relaxation.
*Increased Mindfulness: Sound baths can heighten awareness and mindfulness by drawing attention to the present moment. Participants often report a greater sense of clarity and focus after a session.
*Promotes a Sense of Connection: A private sound bath can be a deeply personal and spiritual experience, fostering a sense of connection with oneself, nature, or a higher power, depending on one’s belief system.
​
The benefits of a private sound bath can vary from person to person. Some people may find it profoundly transformative, while others may simply enjoy it as a relaxing and calming practice.

Why not contact me to book your session.

Wishing you all a great Friday!
Next week’s schedule highlights -
*Sunday 7pm - 8.15pm Hatha flow - my signature yoga class - In Person at West Hampstead Community Centre
*Monday 7pm - 8.15pm Hatha flow - Online - Recording available now for 6 days.
Tuesday 9.30am - 10.30am Slow & gentle yoga class - In Person at West Hampstead Community Centre.
*Wednesday 6.55pm - 8.10pm Hatha yoga class with singing bowl savasana - In Person at West Hampstead Community Centre
For more details / to book https://bookwhen.com/westhampsteadyogaandmeditation

Join me tomorrow for Yoga by candlelight tomorrow Wednesday March 20th 6.55pm - 8.10pm at West Hampstead Community Centre - (& on the 27th)
For more details / to book - https://bookwhen.com/westhampsteadyogaandmeditation
Simon
x

"Escape to a Greek island & slow down, restore & rebalance"
A room has become available for our Yoga & Meditation retreat in Zakynthos Friday May 17th - Fri 24th May - available as a single or twin room.
Why not come and join us -
For more details - https://www.yoga360.co.uk/zakynthosretreat
This is what 2 of the retreaters from 2023 said!
“The Zakynthos retreat was a little slice of heaven” Carol
"A brilliant retreat of yoga, breathwork, meditation, yoga nidra. I was completely relaxed and restored by the end of the week. The food was amazing!” Susan

EXTRA! EXTRA! READ ALL ABOUT IT!
A Yoga by candlelight class is now on tomorrow Wednesday Feb 28th 6.55pm - 8.10pm at West Hampstead Community Centre - (& on March 6th, 17th, 20th & 27th)
For more details / to book - https://bookwhen.com/westhampsteadyogaandmeditation

My latest blog post is out - "Harnessing the Power of Breath: Techniques to Calm Your Mind"
Read it here along with and older posts - https://www.yoga360.co.uk/blog

Thank you to AMS https://www.weareams.com for inviting me to teach six online guided meditation sessions as part of their first quarter ‘24 Health & Wellbeing program in the UK & US.
It has been such a pleasure to teach the first four and with such strong engagement by everyone plus great questions / comments afterwards.
I’m really looking forward to teaching the next two in March.

Thanks to everyone in person and online who came to class this evening for Yoga by candlelight. It was such a joy to teach you 🙏

“There is a candle in your heart, ready to be kindled. There is a void in your soul, ready to be filled. You feel it, don't you?” Rumi.

Come on down if you are around today. I’m teaching 2 taster Yoga at 10.15am & guided meditation at 11am and there’s Tai Chi, Sound healing, talk on Chinese medicine and lots more.

Another interesting study published this week concluding that -
“Exercise is an effective treatment for depression, with walking or jogging, yoga and strength training more effective than other exercises, particularly when intense….Yoga and strength training were well tolerated compared with other treatments”
- Researchers drew their findings from 218 clinical trials involving more than 14,000 people from multiple countries.

Exercise should be ‘core treatment’ for depression – study Researchers found that exercise was just as good as therapy and even better than antidepressants.

Why not join me in magical Marrakesh for a very special Yoga & meditation retreat from Wed Sept 18th - Sunday Sept 22nd.

It is suitable for everyone whether you are brand new to yoga / a beginner or have a regular practise.

Includes British airways return flights, transfers in Marrakesh, 4 nights accommodation in the beautiful Fawakay Villas (the hotel cleverly combines the very best of a boutique hotel and private villa holiday!) 15 mins away from the Medina and 20 mins from the airport, half board, 2 x Yoga / meditation sessions per day, a trip to the Medina (Unesco heritage site) and ATOL / ABTOT protected.
You can book too without the flight package if you want more flexibility to stay longer.

Think morning meditation and mindful flowing yoga….sunset yoga overlooking the Atlas Mountains….time to relax and reset by the pool & in the 3.5 acre lush gardens, as well as to explore this magical city….and freshly prepared delicious food to share with likeminded people.
All practices taught by me Simon, and booking is through Success Retreats

For more details including how to book - check out https://www.yoga360.co.uk/marrakeshretreat
and / or
https://www.successretreats.co.uk/retreats/simon%E2%80%99s-marrakesh-yoga-%26-meditation-retreat?

This will be my third overseas retreat in 2024, the other two in May are fully booked, and here are a couple of reviews from previous retreats -
"A brilliant retreat of yoga, breathwork, meditation, yoga nidra. I was completely relaxed and restored by the end of the week. The food was amazing! Simon the teacher was so knowledgeable and experienced and meeting such other lovely people was great. A fantastic experience" Susan F
"Thank you wholeheartedly for an excellent yoga retreat. Really feel better physically, mentally and emotionally & it is all down to your caring approach, detailed preparation & patient teaching. Food, accommodation and location all fantastic” Toni

Happy Friday!
I wished I had thought of this when i started practising! 😂

Happy Friday!
This did make me smile 🙂

Last few online places on the 6 week iRest guided meditation course starting tomorrow Thursday 25th 7.15pm.
(All in person places sold out).
For more details / to book - https://bookwhen.com/westhampsteadyogaandmeditation =ev-s4w3-20240125191500

People who practise iRest yoga nidra report:

*reduced depression, fear and anxiety

*greater ability to relax and enjoy life

*reduced insomnia and levels of stress

*improved interpersonal relations

*reduced chronic and acute pain

*increased inner peace and well being

iRest yoga nidra and is an evidence based mind-body transformative practise. It teaches tools that can be used to skilfully deal with challenging situations throughout daily life, to deeply calm the nervous system as well as to develop a strong sense of well being. This meditative practise shows that finding inner peace is not some closed secret but open to everyone who is interested in finding it.
This integrative practice also heals the various unresolved issues, traumas, and wounds that are present in the body and mind, not by asking the meditator to change themselves but by welcoming themselves exactly as they are. When true welcoming happens, then the profound transformation takes place.

At the beginning of this practise, you are actively encouraged to lie down, (but you can sit if you wish to) and get as comfortable as you can. What follows is then a guided process of relaxation and self inquiry where you become increasingly aware of your physical body including your breath and inner world. You will likely experience yourself in a level of consciousness somewhere between being fully awake and sleeping and it is possible to lose the sense that one is separate from others and to tap into an unshakable sense of interconnectedness to all of life.
There are 10 steps to this meditation practise and each week we focus on key elements building up to a full practise in the 6th week.

Suitable for?
Everyone is welcome. This is not a physical yoga class. All participants either lie on the ground, on a yoga mat and blanket ( with optional bolster cushions /support under your knees and / or a blanket under your head) or you can sit in a chair on the sofa.
Suitable for all levels including beginners and those more experienced in meditation.

"Escape to a Greek island & slow down, restore & rebalance"
A room has become available for our Yoga & Meditation retreat in Zakynthos Saturday 25th May - June 1st.
Why not come and join us -
For more details - https://www.yoga360.co.uk/zakynthosretreat
This is what 2 of the retreaters from 2023 said!
“The Zakynthos retreat was a little slice of heaven” Carol
"A brilliant retreat of yoga, breathwork, meditation, yoga nidra. I was completely relaxed and restored by the end of the week. The food was amazing!” Susan