Yoga: a life-changing practice

“You have literally changed my life!” is what one lovely lady said to me on a yoga holiday in Italy in September 2024. She had been to the same venue with me the year before, and the regular yoga practice on holiday had prompted her to continue her practice once she was home, and to take a look at her lifestyle, leading her to lose weight and take up more exercise. 

But it’s not just her. Yoga has played a huge part in my life too, since I discovered the practice many years ago. So much so, that I have written about it in OM Yoga Magazine. You can access the full article here: Yoga Changed My Life.

Do you have a story to tell about how yoga has helped you? If so, I would love to hear it! Please do email to let me know.

Lorna Chapman 24th January 2025

Bending Over Backwards…

Bending over backwards is often seen, as the expression suggests, as requiring extreme effort, at least in our Western culture.

“Backbend” may well translate to “acrobatic feat” for some people. But backbends don’t have to be deep or too challenging. In a yoga class, we may be guided into a gentle by a teacher without realising it; Virabhadrasana I / Warrior I, is technically a back arch, for example, as the back is in extension. 

So, why do we bend over backwards, and is it worth it?

Backbending Bonuses

• You’re as young as your spine is flexible, as the old adage goes. We do indeed stiffen and become weaker with age. If we keep our central axis, the spine and surrounding muscles, flexible, and strong too, with backbends, then we help maintain good health throughout our bodies.

• Backbends are energising and have the potential to increase pranic flow, to bring joy into our hearts as the Anahata Chakra / Heart Centre is stimulated, subsequently releasing feel-good endorphins.

• Backbends offer an antidote to modern life (which really is rubbish sometimes). They counterpose our often sedentary lifestyles. By opening up and lengthening the front of the body, we counteract the effects of sitting at desks, in cars, on sofas, perhaps not always in the best postures. This includes:

• Releasing tension in the shoulders and neck: by reaching backwards, in poses such as bridge, wheel, bow, camel, to name but a few, we create space in the front of the shoulders, which is often tight. When we release this area, this in turn can help take strain away from the back of the neck and upper shoulder area. A simple analogy is a tent with two guy ropes pulled very tight at the front: how will the two rear lines be affected? By loosening the fore lines a little, the rear ones become less taut.

• Unlocking tight hip flexors: the front of the hips close when we sit on chairs. Backbends create space in this area, which in turn often relieves lower back tightness.

• Improving posture: after a backbend – the opposite of positions that I refer to as teenage-asana, or sofa-asana, or chilly-asana – we feel more upright, even taller with a sensation of greater space in the front of our bodies.

Backbending Bravery

Backbends are not everyone’s idea of fun It is not uncommon for students to feel anxious at the mere thought of backbends and to struggle to muster up the courage to go into them.

Fear of backbends can stem from a physical condition, such as a lower back, neck or shoulder issues, or from feeling discomfort or pain in a previous class.  On another level, anxiety may arise through a feeling of vulnerability in some backbends, a common one being Ustrasana, camel pose, because whilst we create openness across the heart and throat centres, this can leave  these vulnerable areas of our bodies feeling very exposed. Certain backbends, for someone is weak or has blockages in the heart or throat chakras, can stir up emotions. 

The good news is, almost everyone can do backbends in some form or another; very gentle and supportive backbends are often a great way to demonstrate that backbends are safe. Backbends do not have to be harsh or challenging to bring benefits.

Beguiling Backbends

Here are some of my favourite and most-practiced backbends:

• Bridge / Setubandha Sarvangasana: I love this pose, largely for its versatility. There are endless ways to adapt bridge pose for all levels and many ways to move into and out of it. It can be strong, or gentle, dynamic or static, active or supported.

• Cobra / Bhujangasana: an essential backbend that we include as a part of our sun salutes and vinyasas, but which is often overlooked as as pose in its own right. Variations include dynamic and twisted cobra.

• Bow / Dhanurasana: in its basic form, a wonderful shoulder opening. I love moving in and out of via a basic locust, which helps to strengthen as well as release the spinal erector muscles.

• Fish / Matsyasana: an essential counterpose for shoulderstand with some fun variations, including a wonderful restorative version using props.

• Wheel / Urdhva Dhanurasana (upward bow): Often seen as the ultimate backbend in modern-day yoga classes, and one which may take us back with fondness to our childhood. It’s not for everyone, but there are ways to aid people into it over time, often using props, including bolsters, bricks, a chair, blankets and even a large ball.

• Camel / Ustrasana: My absolute favourite backbend, for the joy I feel each time I do it. Again, there are several variations of this ultimately strong backbend, with options to do anything from baby camel to a super-strong variation, beyond what we see as classic camel. It’s also great to do in pairs, and with props.

Backbending Breathing

Aim to do sama vritti, with the inhale and exhale the same length. If your breath is snaggy, ask yourself why. Remember, your breath is a useful guide; Patanajli states that we should be steady and comfortable in all our poses. If our breath is not steady and even, then we are unlikely to be so physically and mentally.

Practice Ujjayi breath in backbends, for greater focus, whilst maintaining sama vritti.

More advanced breathing techniques may also be experimented with in some backbends once you are comfortable with the basics. 

Lorna Chapman 15th November 2023

Yoga Clothing 

When people take on a new activity – or retake up an old one – their first thought is often, “What do I need to wear to do this?” Perhaps Lycra-clad men on bikes spring to mind! The great thing about yoga is that you don’t need anything special.

First of all, think about what is already in your wardrobe that’s comfortable and reasonably stretchy. Do you own a pair of leggings, jogging pants, or shorts and a T-shirt or vest top? Ideal for yoga. It’s worth having a top that’s not too baggy, as this can fall over your head in inversions such as downward dog, which can be a little embarrassing! 

If you are practising yoga regularly, you may fancy treating yourself to some ‘proper’ yoga clothing. A quick Google will present you with a huge number of well-known and lesser-known companies offering yoga clothes in gorgeous colours and patterns and at varying costs – and I don’t think that the most expensive are necessarily the best. 

Ask yourself what you will feel comfortable wearing, starting with the style: are you happy in tight leggings, or would you rather go baggy? Do you like high-waisted, or hipster leggings? Do you prefer a vest or a T-shirt? And then there’s the material. I have tried out all sorts of yoga clothes over the years and my firm favourites are those made with bamboo, especially for leggings, which is sustainable, breathable and not see-through. Organic cotton for sweatshirts, vests and T-shirts is perfect too – this is the material I use for my logo-printed wear. Other planet-friendly materials include those made of recycled plastic, which I find ideal for SUP yoga, as it’s very quick drying. It’s down to personal preference. 

What about undergarments? These must, must, must be comfortable! Ladies, I would avoid under-wired bras for yoga and would favour a sports bra. I like a racer-back style to free up my shoulders.This is obviously very personal, and you will know your favourite brands. Knickers! Do we want VPL? Well, no, we don’t… but who’s looking anyway, you might ask yourself? It’s about comfort. There are plenty of non-VPL knickers available now, some more convincing than others. Or you could seek out a comfortable G-string to eliminate the issue. Men, just make sure you’re well contained. Enough said!

Socks? Only if you must. I say socks can be worn to and from yoga, and during the relaxation when it’s chilly, but avoid even ‘yoga socks’ for the physical part of the practice. Even with sticky-soled socks, your feet will move inside the socks – as someone who suffers with cold hands and feet, I’ve tried all sorts from toed to toeless. Toeless socks with sticky bottoms are the best if you really have to. But with bare feet, not only is there less chance of slipping, but your feet will spread and ground more deeply. 

Whatever route you go down, think about layers, which are the key for many people. A wide scarf or shawl that can be easily flung over your shoulders towards the end of the class can be useful, as it avoids faffing with jumpers, or indeed can double up over a sweater.

You might also want to think about whether or not you’ll need to change clothes before or after yoga. For example, if you’re not coming to class straight from home, ladies may favour some black leggings under a skirt, teamed up with the aforementioned scarf.

The most important thing is that you are comfortable that your clothing is unrestrictive and unrevealing, so that you are able to focus on your yoga practice and be distracted by feelings of  self-consciousness or discomfort.

Now, bring on the January sales!

December 2021

Summer SUP Yoga: why not give it a go?

 

 

I’ve written this article 10 Reasons To Try SUP Yoga for OM Yoga Magazine, so why not have a read? If you have any more questions on SUP Yoga, don’t hesitate to contact me. 

Vegan? Plant-based? Vegetarian? I’m confused!

 

 

I’m often asked about diet, especially about vegan, vegetarian and plant-based eating. So, what’s the difference? And why do we feel we have to label ourselves, and each other?

Vegan: strict vegans will eliminate all animal products from their diets and from their entire lives, to include leather and wool clothing, for example. Many people will follow a vegan diet, but continue to wear leather shoes, especially if they have owned them for many years.

Plant based: Those on a plant-based diet will eat mainly plant foods, but may be less strict than vegans, possibly eating occasional animal foods, such as honey. 

Whole Food Plant Based (WFPB): this also rejects processed food.

Vegetarian: Vegetarians eat no meat or fish, but do eat eggs and dairy. There are also different branches of vegetarianism, such as pescatarians, who eat fish, but not meat and ovo-vegetarians, who will eat eggs, but not meat or dairy. The standard term ‘vegetarian’ usually refers to lacto-ovo vegetarians, who eat no meat or fish, but do eat eggs and dairy.

Flexitarian: This is a relatively recent term, referring to those who eat mainly plant-based foods, but may occasionally indulge in… well, anything that’s not a plant, I assume!

Why the labels? I don’t think there’s any need to pigeonhole ourselves, or justify to others how you choose to eat really, is there? However, it can be easier when you go out to eat in restaurants or at friends’ houses. 

So, what’s healthy? Being ‘vegan’ can include all sorts of processed foods, which are not necessarily very healthy. You only need to stroll along the aisles of any supermarket to see vegan versions of pretty much anything these days, including meat and dairy substitutes, as well as unhealthy snacks such as biscuits and crisps. And hey, chips are vegan, aren’t they? So, a vegan could eat as much rubbish as the next person! It’s all about the food choices you make as an individual. It’s best to include as many unprocessed plants in your diet as you can – you may have heard the terms like ‘eat a rainbow,’ or ‘plant diversity.’ This about including as many different coloured veggies and fruit in your diet as possible, as well as nuts, seeds and grains. We all know an apple is healthier than a bar of chocolate, vegan or otherwise. This is why I see myself as largely plant based… although I do afford myself the odd treat, of course.

My journey to plant-based living: As a small child of about four, I can remember going to the village butcher with my mother and being repulsed by the smell and the sight of hanging meat. I also remember watching my mother cutting up raw meat in the kitchen and telling her that I was not going to do that when I was a grown-up…. she told me not to be silly and what would I do? When I went vegetarian in 1989, my mother was fine about it; two of my three older brothers had already gone vegetarian (but since reverted to being omnivores!) Iv’e never been a great fan of meat, but was turned completely off it when faced with an especially unappealing sausage in a student canteen in Cardiff. To begin with, I simply gave up all processed and red meat, but continued to eat chicken and fish. This quickly changed to me becoming pescatarian, which I stuck to for many years. I actually gave up milk before fish, as cows’ milk has never agreed with me. The choice of plant milks now is wonderful, so I switched to almond, soya and oat varieties some six or seven years ago. My journey to being plant based was gradual, starting with me taking the Veganuary challenge when it first started in 2014. I have done it every year since, sticking with it permanently about two or three years ago. I can’t imagine eating another animal now!

In early 2020, I completed online courses, gaining a Vegan Nutritionist Diploma and later a Vegan Health Coach qualification and have given advice to friends and yoga students about how to start a vegan diet.

Cleaning Your Yoga Mat

 

 

How can you keep your yoga mat clean and hygienic? Yes, you do need to wash it…. but how? I put my low-cost mats in the washing machine with a mild detergent on a low heat, then hang them out to dry. However, you can’t machine wash all mats. I have three high-end Manduka mats that are for my own personal use. They are of varying thicknesses, but none can go in a machine. So, I wash them with a combo of water and essential oils. You can mix your own in a bowl with tap water and wash with a cloth. I’d recommend opting for at oils that are seen to have antimicrobial and antibacterial properties, such as tea tree, lavender, lemongrass, or eucalyptus. You can combine oils too, but be careful with the quantities. You do not need too much! You can also spritz your mat with a handy yoga mat spray, like the ones  I sell, but it will also need a really good clean every now and again. You can spray your mat thoroughly with your spray, then wipe it with a damp cloth and allow it to dry naturally, or dry with another cloth. Avoid using washing-up liquid to wash your mat…. you may struggle to get rid of the residue, and the surface may remain slippery. If you’d like to buy a yoga mat spray from me, please email – I currently produce Lemongrass and Tea Tree and Peppermint and Eucalyptus. All sprays come in attractive 100ml blue glass recyclable and reusable bottles and cost £10 each (discount for bulk buying).