The best 'homework'

The most attractive things about yoga for me is the accessibility, what I mean is that you can practice anywhere, and you don’t need to be an expert. There is no judgement or ego and each time we practice, it makes us feel a little better about ourselves.

Whilst I teach yoga, and I really enjoy the classes and the energy, I also love practicing in my living room.

Starting yoga at home is easier than you might think. You don’t need an expensive membership or fancy equipment—just a little space, some comfortable clothing, and a willingness to begin. Whether you’re looking for a way to relax, improve flexibility, or strengthen your body, yoga is a fantastic option that can fit into any lifestyle.

Yoga requires very little equipment. A yoga mat is helpful for comfort and grip, but if you don’t have one, a soft carpet or towel can work in the beginning. Some practitioners also use yoga blocks and straps, but these are optional and can be substituted with household items like books or belts. Comfortable clothing that allows for free movement is all you really need.

Thanks to the internet, learning yoga from home is incredibly simple. There are thousands of free yoga videos on platforms like YouTube, covering everything from beginner-friendly poses to advanced sequences. Many websites and apps also offer guided yoga classes, often with step-by-step instructions. You can start with short 10-15 minute routines and gradually work your way up as you become more comfortable.

Practicing yoga at home means you can do it whenever it suits you. Whether you have five minutes in the morning or an hour before bed, you can tailor your practice to fit your daily routine. Unlike a studio class, you’re not tied to a fixed schedule, making it easy to integrate yoga into your lifestyle without stress.

Yoga is all about listening to your body. When practicing at home, you can move at your own pace, focus on the poses that feel best, and modify as needed. There’s no pressure to keep up with a class or compare yourself to others. This makes yoga an ideal activity for all ages and fitness levels, including those who are completely new to exercise.

Beyond improving flexibility and strength, yoga offers significant mental health benefits. Practicing deep breathing and mindfulness during yoga can reduce stress and improve focus. Many people find that even a short daily session helps them feel more relaxed and energized.

There are really good headspace apps and resources where you might follow a guided meditation, even for a couple of minutes to help unwind .

Starting yoga at home is simple, inexpensive, and incredibly rewarding. With the right mindset and a few online resources, anyone can begin their yoga journey today. So roll out a mat, take a deep breath, and enjoy the process!

Movement is the key......

Fascia is one of the most essential yet least understood tissues in the human body. This web-like structure of connective tissue plays a vital role in movement, posture, and overall health. Despite its importance, fascia has only recently gained attention in medical and wellness communities.

Fascia is a connective tissue that surrounds and interconnects muscles, bones, nerves, and organs. Think of it as an internal meshwork that provides support and structure while allowing fluid movement. It consists of collagen, elastin, and a gel-like ground substance that helps tissues glide smoothly over one another.

There are three main types of fascia:

1. Superficial Fascia – Found just beneath the skin, it helps with fat storage and skin mobility.

2. Deep Fascia – Surrounding muscles, bones, and nerves, this dense tissue provides support and reduces friction during movement.

3. Visceral Fascia – Encasing and supporting internal organs, helping maintain their positioning within the body.

Fascia does much more than simply hold the body together. Some of its key roles include:

• Structural Support: It provides a framework that helps maintain the body’s shape and posture.

• Force Transmission: Fascia distributes forces throughout the body, reducing strain on individual muscles and joints.

• Movement Facilitation: Healthy fascia allows muscles and tissues to slide over each other efficiently.

• Nutrient and Waste Transport: It aids in cellular communication, supporting hydration and waste removal.

• Injury Prevention: Flexible and resilient fascia can absorb shocks, reducing the risk of injury.

Fascia can become tight, dehydrated, or stiff due to poor posture, lack of exercise, or injury. Common signs of unhealthy fascia include:

• Stiffness or restricted joint flexibility

• Chronic pain or muscle tension

• Poor circulation

• Reduced flexibility

My favourite analogy is a pair of leather gloves that are really nice and comfortable, but you drop one in a puddle and then dry it out on the radiator overnight. The glove has lost its softens and pliability, it becomes dry and tight. To recover the glove, you gently move it and massage it to loosen it up. Movement is the key…

To maintain healthy fascia, consider the following practices:

1. Hydration

Fascia relies on water to remain supple and functional. Drink plenty of water and consume hydrating foods like fruits and vegetables.

2. Movement and Stretching

Regular movement prevents fascia from becoming stiff. Activities like yoga, stretching, and dynamic movements promote flexibility.

3. Proper Posture

Maintaining good posture reduces strain on fascia and prevents unnecessary tightness and stiffness.

4. Strength Training and Functional Exercise

Building muscle strength helps support fascia and prevents excessive strain on joints and tissues.

5. Massage and Bodywork

Techniques like deep tissue massage, or myofascial release therapy can improve fascial health and mobility.

Fascia is an integral part of your body’s structure and function. Keeping it healthy through hydration, movement, and proper care can significantly improve your flexibility, reduce pain, and enhance overall well-being. By giving fascia the attention it deserves, you can unlock a greater sense of movement and vitality in your daily life.

Sigh your way - to a better day

Breathing has a profound effect on the nervous system, primarily influencing the autonomic nervous system, which has two branches that are especially impacted by our breathing patterns:

The Sympathetic Nervous System, "fight or flight" system, is activated when we are stressed or in danger, preparing the body for action by increasing heart rate, raising blood pressure, and redirecting blood flow to muscles. Rapid, shallow breathing (often associated with stress or anxiety) can trigger or amplify the response.

The Parasympathetic Nervous System, “rest and digest" system, when activated, promotes relaxation by slowing the heart rate, lowering blood pressure, and encouraging digestion and recovery. Slow, deep, and controlled breathing helps the body return to a state of calm after stress or exertion.

We can control or ‘hack’ our nervous system, simply by controlling how we breathe, in any given circumstance:

When you engage in slow, deep breaths (such as those used in meditation or relaxation techniques), the body receives signals to activate the parasympathetic system. This results in reduced heart rate, lower stress levels, and a general sense of calm. The vagus nerve, a key part of the parasympathetic system, is stimulated during slow exhalation, enhancing relaxation.

Rapid, shallow breathing often occurs in moments of anxiety or stress. This type of breathing can over-activate the sympathetic nervous system, leading to heightened arousal, faster heart rate, and the physical symptoms of anxiety (e.g., dizziness, shallow chest breaths).

Controlled Breathing Techniques like ‘box breathing’, ‘diaphragmatic breathing’, or the physiological sigh all help regulate the autonomic nervous system, bringing balance between the sympathetic and parasympathetic systems. These techniques can reduce feelings of anxiety, improve focus, and help manage stress.

The physiological sigh is a deep, double inhale followed by a slow, extended exhale. It involves two parts:

1. The first inhale is deep, expanding the lungs fully, which helps bring more air into the lungs and refreshes oxygen supply.

2. The second inhale is a quick, smaller intake, allowing more air to reach the lungs and optimize oxygen exchange.

3. The exhale is slow and controlled, which encourages relaxation, releasing tension in the body.

When we inhale twice the collapsed alveoli in the lungs reinflate with air. This increases the surface area of the lungs and removes CO2 from the body much more efficiently. This makes the body feel more relaxed. When we take long exhales, the receptors in the heart sense the increase in pressure, this sends signals to the brain to slow down the heart rate. 

The sigh can help reduce feelings of anxiety, improve focus, and enhance emotional resilience. It’s an effective tool for managing stress and improving overall well-being.

In summary, breathing is a powerful tool for influencing the nervous system. By consciously adjusting our breathing patterns, we can regulate our body's stress responses, promoting relaxation, focus, and well-being.