Image of a girl sitting cross-legged with hands in a yoga position.
Yoga equipment for sale
A healing yoga pose
A GuildfordYoga community class
Personal yoga tuition.
Students relaxing after a yoga workshop.
A group of GuildfordYoga students performing downward dog pose with Luci Phipps adjusting one of the participants
Luci Phipps teaches yoga in Guildford, Bramley and Godalming

Luci Phipps

GuildfordYoga supports the DEC Nepal Earthquake Appeal

Fundraising class – Sunday 24th May 10am Bramley Village Hall

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Despite awful conditions DEC member agencies (inc. Oxfam and the British Red Cross) are already bringing hope to families in Nepal following the devastating earthquake on 25th April. With over 5,000 people confirmed dead and millions injured and displaced, the DEC urgently needs funds to ensure help is given to those affected. 

To support the DEC Nepal Earthquake Appeal, GuildfordYoga will be holding fundraising yoga classes on Sunday 24th May. The first class will start at 10am (further classes will run at 11.15am and 12.30pm, if there is sufficient demand).

There is no charge for the class – just make a donation of £10 (more if you can afford it) to this important appeal.

Visit www.justgiving.com/GuildfordYoga

And book your space by emailing luci@guildfordyoga.co.uk

These 1 hour classes will be gentle and mindful, perfect for a Sunday morning (or the most flexibly challenged beginner). All equipment will be supplied… And if you can’t make that date – please just donate anyway!

Got the autumn blues or feeling stuck in a rut?

If you haven’t practiced yoga for a while and are lacking motivation for life; here are five reasons to come to class this week!

images1. Get Perky!

Practicing yoga makes you feel fresher, brighter, happier and more alive. Just the simple act of moving the body, shifting stagnant body fluids and working the muscles enlivens the body and mind. As a physical activity, yoga is unique in that you’ll move every joint and work every muscle in each yoga session (other sports tend to focus on a few key muscles and repeat particular body movements, but none are as complete as yoga at working the entire body in an even balanced fashion.)

And that perky, energised feeling you get from a great yoga session will also make you feel more positive and optimistic in other areas of your life.

2. Internal sunshine

Now that summer has gone and the nights are drawing in you can create your own internal sunshine. Certain yoga poses – back arches and exhilarating standing poses especially – create lots of internal heat, giving that post-yoga glow that lasts for hours and makes us feel great (as well as burning off a good few calories).

3. Love yourself

Yoga builds awareness; awareness of our strengths as well as our weaknesses. Awareness of the magnificence of the human body and awareness of how we can manage, control and direct our bodies to get the most out of them. With practice we generate more strength and flexibility and become more capable, so our self-reliance, self-confidence and self-esteem grows.

4. Yogi’s are always lovely people

With yoga there is no pressure to perform, to compete, or to be a social butterfly. There is no hierarchy and there is no need to talk if you don’t wish to. So yoga is an easy social environment, just being in the same room with other lovely yogi’s and feeling their energy cultivates the feeling of belonging in the world and being part of community. This satisfies our deep need for connection (indeed the sanskrit word ‘yoga’ means yoke or connected) – because humans are social animals even if we don’t feel very sociable. And if you do feel sociable, you know that everyone you meet in a yoga class will be a lovely person.

5. Follow your intuition

Simple yoga meditation techniques help us to switch off that ‘shouty’ inner voice in our heads that can be so dominant and can make us feel indecisive, impetuous or anxious. In the quiet of your yoga practice you’ll find that you can hear the softer voice of your own intuition, you’ll arrive at decisions that come from your heart rather than your head and you’ll have the conviction to take action when you need to. You’ll be stuck in a rut no more!

Create a balanced lifestyle through The Eight ‘Limbs’ of Yoga

It is often thought that yoga is a form of exercise: that it is purely a physical discipline. However, regular practice of yoga and study of the ancient yogic texts demonstrates that yoga is a far broader subject that this.

According to one of the first known texts (written by Patanjali c400 A.D.) yoga is classically divided into eight aspects or ‘limbs’, so called because these aspects are developed simultaneously rather than sequentially.

Patanjali states that the goal of yoga is to eliminate suffering – personal suffering and the suffering one inflicts on others and the eight limbs of yoga are the means by which this is achieved. These limbs are interlinked and each has numerous facets that are experienced through study and practice. It is said that dedication to all aspects of yoga leads to higher levels of awareness and spirituality.

The limbs are:

 1. The Yamas or social observances

The yamas are about ‘right-living’ and include the following:

Ahimsa or non-violence – towards others or ourselves

Satya or truthfulness – in all thoughts, words and actions

Asteya – not stealing or coveting others possessions

Brahmacharya or faithfulness – loyalty and virtuous behaviour

Aparigraha or non-greed – only taking our fair share of the world’s resources

These help us to live happily and harmoniously within a community.

 2. The Niyamas or personal observances

The niyamas are also concerned with ‘right-living’ and include:

Saucha or cleanliness – in mind and body (and not descending into depravity)

Santosha or contentment – cultivating satisfaction and curbing unnecessary desires

Tapas – self-discipline or self-control

Svadhyaya or self-study – knowing yourself and your place in the world

Ishvarapranidhana – respecting and surrendering to a higher spiritual force (if you are religious this might be ‘God’, alternatively it might be respect for the natural universe)

These help us to live happily with ourselves.

 3. Asana

Asana is about ‘right-exercise’ and it includes the physical postures and practices that we are most familiar with. These are designed to remove ‘dis-ease’ in the body and cultivate health and wellbeing.

 4. Pranayama

This is usually described as yogic breathing although the actual definition is the management of ‘prana’ or the life force that flows in our bodies. Pranayama practices cultivate a feeling of balanced, healthy vitality.

 5. Pratyahara

This involves the control and/or withdrawal of the senses. When we pay sole attention to our breath, this is a pratyahara practice – we are turning-on our sense of hearing and turning-off or withdrawing our attention away from seeing or feeling. Pratyahara is a means of focusing our minds and directing our energies.

 6. Dharana

Pratyahara and Dharana are practiced together in succession.  As the attention is withdrawn and turned inwards (pratyahara) the mind is given a focus of attention (often the breath) and the awareness becomes highly focused and concentrated. This one-pointed attention is Dharana.

 7. Dhyana

The aim of the practices mentioned above is to reach a state of Dhyana – complete absorption in the object of focus. In modern day language we use the term ‘in the zone’ to describe someone who is so absorbed in an activity that they have undisturbed focus, it is the same thing. Initially we might only have momentary glimpses of this state of Dhyana, but with repetition and regular practice of all the yogic techniques we become more adept at reaching this ‘in the zone’ state.

 8. Samadhi

Samadhi is the culmination of all yoga and is the point where one is permanently in a state of Dhyana. It is a state of unending joy and bliss and is rarely, if ever attained.

 A balanced yogic lifestyle is one that is:

a)    balanced physically through asana practice

b)   balanced energetically through asana and pranayama practice

c)    balanced socially through the practice of yamas and niyamas

d)   balanced mentally through asana, pranayama, pratyahara, dharana and dyana practice

e)    balanced spiritually through the practice of the yamas, niyamas and dyana

 

 

 

Yoga for Cancer Survivors Press Article

GuildfordYoga in the Press

 

Check out this article about the GuildfordYoga, Yoga for Cancer Survivors class! It follows the recent publication of some encouraging studies demonstrating how yoga helps reduce inflammation and raises energy levels in women recovering from breast cancer treatment. For more information on these studies try these links:

Journal of Clinical Oncology study of yoga’s impact on inflammation, mood and fatigue in breast cancer survivors

Daily Mail article on how yoga helps breast cancer survivors

 

Jala Neti Pot

Troubled by coughs, colds, allergies or sinusitis? Try the Neti Pot

Lots of people have been saying that they are troubled with catarrh, coughs and colds at the moment so I thought this might be appropriate for this time of the year.

Jala Neti, or Saline Nasal Irrigation (SNI), is a traditional method of self-administered nasal cleansing. It has been used for thousands of years in Ayurvedic medicine (the ancient system of healthcare from which yoga originates) to alleviate nasal congestion, sinus and allergy problems.

What is a neti pot?

A neti pot is a small device, a bit like a miniature watering can, which is filled with warm, sterilised, slightly salted water and the spout of the pot is inserted into one nostril. The position of the head and pot are adjusted to allow the user to pour water in one nostril and let the water flow out of the other nostril.

How does it work and what do people say about it?

This video demonstration of the neti pot on the Oprah Winfrey Show shows how it is used and you can hear personal accounts of a few people who have used it.

When asked what he always took on holiday Frank Skinner replied as follows:

“A neti pot. It’s like a small watering can. You fill it with warm water and a little salt and you pour it up your nose in the morning. From the age of about 11 I seem to have had perpetual catarrh. Maybe it’s because I come from Birmingham and speak through my nose. But someone suggested the neti pot and it completely changed my life. It’s like a spring clean of the head every morning.”

I also use a neti pot whenever I feel a cold is threatening and generally it keeps it at bay.

What evidence is there that it works?

Numerous clinical studies have shown that nasal irrigation is effective at improving a variety of symptoms associated with nasal congestion, colds and sinusitis. This article  summarises many of these studies.

One such study ends like this…

“CONCLUSION: Nasal irrigation is a simple, inexpensive treatment that relieves the symptoms of a variety of sinus and nasal conditions, reduces use of medical resources and could help minimize antibiotic resistance.”

My favourite neti pot styles are available for sale in the GuildfordYoga shop.

 

Ancient yogic wisdom offers practical advice for good health

 Eight steps to good health

According to yogic literature the normal nature of the body and mind is to stay healthy. Usually it is our lifestyle that tips the balance of health negatively. Yoga texts also offer eight simple rules to maintain or re-establish good health. If we ignore these simple rules, there is apparently no therapy or medicine that can be effective in the long- term.

1. Regularity in daily living – Normal daily activities like sleeping, eating and working should happen at a regular time every day. This allows law and order to prevail and so life will go on easily. If there is irregularity and chaos, we cannot stay healthy and grow.

2. Moderation in all things – All good things or activities are only good when limited to the appropriate quantity. Too much or too little of anything is harmful. Yoga advocates the middle path.

3. Balance between physical and mental activity – Every person, of any age, must have eight hours productive work daily, seven day per week. Of these eight hours, at least two should be spent in hard physical work and two in intellectual work. This will keep both the body and mind healthy and sharp. If either aspect is neglected, its faculties will degenerate.

4. Simple nourishing diet – The diet should be balanced in all nutrients and elements, easy to digest, clean, fresh, seasonal, moderate in quantity and consumed whilst in a positive state of mind. It is said that what you eat, so you become. Food is directly responsible for the state of your body. The type of food consumed influences the type of thoughts crossing the mind.

5. Being in alignment with nature – Our way of living should be appropriate for the place and time. For example, in hot weather cooling food should be consumed, in cold weather the body should be protected with adequate clothing, at sunrise the body should be active and after sunset it should gradually withdraw from activity. A lifestyle that follows the natural cycles and rhythms allows one to draw strength from nature. Spending time enjoying the beauty of nature is energizing, de-stressing and helps create a positive frame of mind.

6. Being in good company – Spending time regularly in the company of wise and pure-hearted people, studying inspiring books and other sources of information and participating in uplifting activities stimulates our own dormant positive qualities.

7. Self-observation and analysis – Regular reflection of our own behaviour, words and thoughts shows us how we need to change so that we can fulfil our goals in life. Such positive transformation helps us to become better, more satisfied people.

8. Expanding the horizon beyond “I and Mine” – Expanding our sphere of care beyond our immediate family and friends to include other unknown people, animals or plants. Such actions help us to experience peace, contentment and true happiness.

 

Reference: Yogic Management of Cancer, Dr Swami Nirmalananda, Yoga Publications Trust Bihar India, p9-11

 

 

GuildfordYoga Shop Opens!

All my favourite yoga things

 

Everything that you might want to buy to support your yoga practice is now available from the GuildfordYoga Shop and all the individual items are personally recommended by me.

Over the years, I’ve bought yoga clothing from almost every yoga brand available – some are excellent, they look good and feel comfortable to wear; some look good but are annoying when you practice; and some brands don’t seem to do anything well. My personal favourites are Prana and Asquith – have a look and decide for yourself.

There are thousands of yoga books and DVD’s available on the market, so I’ve recommended a few to help you get started and I’ll add further suggestions over the next few weeks.

Yoga equipment also varies tremendously in quality and price, so I’ve made a suggestion of where you should start looking. And here are some tips on what to look for when buying your yoga mat.

The Perfect Yoga Mat?

Finding the perfect yoga mat for you will be a trade-off. Think about the following criteria:

  1. Thickness – Too thin and you’ll feel uncomfortable when you are doing the supine poses and too thick and you’ll have problems with the standing balances. The older you are = the more cushioning you’ll need.
  2. Weight – Too heavy and it’ll be a drag to carry around, too light and it’ll probably be super thin and will offer no comfort. If you are travelling you’ll want a thin, light mat that rolls up neatly.
  3. Grip – Make sure that you won’t slip, many of the super cheap mats don’t offer a great deal of grip.
  4. Size – If you are over 6ft you should consider buying an extra long mat. Mats also vary in their width, check that the mat you are buying actually fits your yoga bag.
  5. Feel – Some mats feel soft to the touch, lie flat and roll nice and easily. These feel nice, but some people may prefer a more textured mat that offers better grip. Cheap mats often have a cardboard feel and don’t lie flat.
  6. Material – Some mats are made from natural rubber which is more eco-friendly (but heavier). PVC mats aren’t so eco-friendly and may have an unpleasant smell.
  7. Manufacturer – It is best to choose a mat made by a specialist yoga mat manufacturer as they have considered all the above criteria. Super cheap mats made by generalist sports companies don’t always offer the qualities you need.
  8. Price – Mats vary from as little as £5 to over £80. Buy a mid-range (£10-£35) mat unless you are totally sure what you want. If you are a committed yogi, buy two mid-range mats offering different qualities so that you can use a thicker, softer one for more gentle floor-based practices and a thinner, stickier mat for high energy standing practices.

 

 

 

GuildfordYoga – a decade of yoga in Guildford

New-look GuildfordYoga website

To celebrate 10 years of GuildfordYoga, the website has had a complete re-design and I’ve added loads of new information, colourful photographs (thanks again to those students who were happy to pose for them!), links, Paypal payment facility and a shop. I hope you’ll enjoy browsing through the site and find the new features useful.

During the last 10 years there have been quite a few changes: I’ve started several new classes, found some great new venues and more and more lovely students have joined us. But the core values of GuildfordYoga remain the same: professional, authentic and affordable yoga classes that are suitable for all.

To all my students, I’d like to say thank you for helping to make GuildfordYoga such a fun and friendly community – I look forward to being able to share the gift of yoga with you for many years to come.

With love…

Luci

An image of Luci Phipps doing the downward facing dog yoga pose.