Practicing Yoga During a Heatwave

I often wonder what other countries think about us Brits in summer; the second we get any continental weather we really seem to struggle! I tend to go on the principle that as hot weather is such a rarity that I refuse to complain, but it can be uncomfortable to say the least. Whilst we can strategically open windows at night and keep curtains closed all day long, certain aspects of our day -particularly anything involving movement -can be difficult. Runs become an early morning affair, gym and studio air con is a must, but what about home yoga practice? Trying to lunge into a deep stretch whilst your tight leggings are gripping to your sweaty skin is hardly the most zen of experiences. However, the last thing that I want to do is let my yoga practice slip during a heat wave -if anything, it makes me want to practice even more! Beachside yoga anyone? I've complied my top suggestions for keeping your yoga flowing during the heat, with some tips that can also be applied to any home workout.

Start Early
Traditionally, Sun Salutations are supposed to be practiced at or before dawn anyway (see my guest post all about it here), so setting your alarm back to first light -or as close to it as you can manage - lets you both connect with tradition and avoid the heat. Start gently to let your body wake up whilst enjoying the early morning sunshine. Keep a glass of warm water or herbal tea to the side to keep you hydrated, then after Shavasana have a well deserved breakfast!

Check your Wardrobe
In hot weather, my usual go-top thick, opaque leggings no longer cut it. Instead, I opt for shorts, thinner leggings (try Teeki, Dharma Bums and Liquido Active) or my Bohemian Island harem pants. These light fabrics don't impart movement and let your skin breath. Wear a thin fitted vest (floaty tops that don't stay up when in downward dog are just too annoying!) or rock the yoga bra on it's own.

Embrace the Heat
Yoga has come from a country known for its hot climate and you may well have also practiced hot yoga far above average UK temperatures. Instead of trying to avoid the heat, go with it and enjoy the benefits of the raised temperatures on helping your muscles to relax and stretch. Just remember not to jump straight into a deep splits before you've warmed up and prepared you muscles for it!

Take it Slow
Instead of trying to keep up with your normal Vinyasa routine, try a more yin-style class. Slow down your routine and enjoy holding and surrendering into postures, holding for a few deep breaths or even a few minutes. This is a more gentle way of utilising the heat to relax into stretches, and will leave you feeling lighter and more comfortable post-practice.

Skip the Ice
Iced drinks and sticking your toes into a bowl of cold water may feel amazing initially, but they can send signals to your brain that your body is cold, resulting in your body employing methods to warm you back up again -leaving you even hotter. Try to keep your drinks closer to room temperature , or at least not completely ice cold. You'll feel much more refreshed this way, but don't let this tip stop you from enjoying a cheeky ice cream now and then!

Class Guide | Yoga in Oxford

In this new series I'll be recommending yoga classes and studios in cities and towns, based on my own experience and local insider knowledge. If you know of any yoga studios that deserve some recognition, let me know!

Thanks to visiting Stuart at least once a term I have had the opportunity to try a few yoga classes out from around the city of Oxford. Despite not being a huge city, Oxford has a lot going on, with two universities -one of which being the oldest and one of the most prestigious in the country -tourists, shopping centres, independent businesses and a whole lot of culture. For an out of the city, alternative location, you have two main options: Summertown, the highly desirable area to the north of the city, and Cowley, a more cosmopolitan and student-y area. Whilst not strictly related to yoga, if you do find yourself near Summertown you have to try the Modern Baker, an organic bakery, shop and cafe that sells delicious and healthy baked goods and all the latest whole foods, including items from Rude Health, Pip and Nut and Primrose's Kitchen. Although the main yoga studio in Summertown has shut down, Kristine Homoki, who teaches a beautiful Core Strength Vinyasa class teaches at Wolfson College on Wednesday evenings. Core Strength Yoga is a form of yoga pioneered by Sadie Nardini, who is definitely a yoga rockstar.

Yoga Quota

In Cowley, you have a variety of organic shops and holistic wellbeing centres that offer yoga, but the main place to go is Yoga Venue. A purpose-built studio with a hot room and Vinyasa room, Yoga Venue has lots of room for it's packed schedule. The Vinyasa classes are based on Green Lotus Yoga, a strengthening and mindful form of yoga. However, you can also find Bikram-inspired classes, Fierce Grace, restorative and Jivamukti amongst others. I checked in for a 7am Vinyasa class that although officially unheated, was held in the insulated hot yoga room and the heat from a class full of of yogis soon had me sweating and flowing into poses, perfect for starting the day.

Closer to the city centre, you have Yoga Quota and Sweaty Betty. Yoga Quota is located above the popular Turl Street Kitchen and is a great charitable company -for every 50 people who pay for a class, a free class is taught to an underprivileged group. Yoga Quota's main classes are Vinyasa and a Baptise-inspired flow. There's a gentle class on a Saturday in case you find yourself nursing a sore head, and newly launched is Yin and Tonic, a restorative yin class with adjustments and massage built in to the class. It sounds amazing and I would love to try it! I recommended Yoga Quota to a friend whilst she was in the throws of revision and she ordered herself a yoga mat straight afterwards.

Sweaty Betty is great for trying a variety of classes, and is one of the least expensive options out there -if you're a Sweaty Betty member you can go to their Saturday Vinyasa class for free. There's also Ashtanga and Kundalini yoga on offer, alongside pilates, barre and circuit training for something a little bit different. Just beware spending more than you planned when you pass through the Sweaty Betty shop!

I hope this helps you should you find yourself in Oxford -what other cities would you like to know about?

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Om Yoga | Balance vs Burnout

In our modern day lives, with work, education, health, family and other commitments all vying for our time, it is hardly surprising that many of us describe ourselves as frequently stressed. Whilst stress can be a good thing -it motivates us and stems from the burst of adrenalin that removes us from unsafe situations -over a long period of time, stress build up can cause havoc. Combined with fatigue and a build up of negativity such as frustration or irritability, this can lead to a burn out. According to one study, stress-related illness contributes to a massive 43% of all sickness leave at work.

Source

We all know that mental and physical health are linked, with cortisol affecting the ways that our body functions and how even fundamental things such as digestion can be affected. However, it can be hard to recognise where to draw the line between productiveness and stress overload -surely cracking on with work over taking a break is a positive thing? Unfortunately, according to this month's Om Yoga author and life coach Janice Haddon, the brain is then forced to seek pleasure and coping mechanisms in the form of caffeine, alcohol, sugar or cigarettes. These substances provide us with a temporary hit, but do not provide us with essential nutrients to bolster energy and in some cases (think sugar, alcohol and cigarettes) also load our bodies with a dose of toxins that needs further energy to be cleared.

Another article by Jill Lawson focused more particularly on how to deal with hunger. In particular, she focused on meditation and mindfulness to separate emotions from the physical self. This awareness allows us to make more rational choices and be less swayed by fleeting emotions and impulses.

By Aaron Santoro

A more tangible method to avoiding burnout and balancing stress is also simple: exercise. Admittedly HIIT workouts and other high intensities exercise may exaggerate stress by raising cortisol, but resistance training, cardio and yoga will all provide endorphins that promote wellbeing. Of course, sometimes we need to leave the gym or hot yoga studio behind and engage in a slow mentality. Taking the time to relax, indulge and just switch off can be easily pushed aside or marred by guilt, but will help to replenish your energy -literally and metaphorically -and can actually boost performance and productivity. When stress can slowly build up upon us without us noticing, taking the time to restore ourselves is pretty vital to avoid a crash and burn.

Also in this month's issue is an interview with seriously inspirational yogi Eleanora Zampatti, who embraced her own vulnerability and strength through yoga -definitely worth a read!

Disclaimer: I am an Affiliated Blogger with Om Yoga Magazine. Each issue I will write a post on an article from the magazine and share it with you. Have a look here to find about the other lovely affiliated bloggers. 

The Health Blog Awards 2016

Last Friday, I attended the first-ever Health Blog Awards, hosted by the Health Bloggers Community and That Protein at The Collective. In case you missed it on my social media channels, I was totally blown away to find that I was awarded best yoga blog! I was as pleased as punch to be shortlisted and had absolutely no expectations on winning so this has really made me sit up and realise that pursuing yoga and wellness is really what I want to do and so now is the time to really throw myself into developing Green+Aquamarine. Also, I'd like to give a huge well done to everyone else in my category (especially Natasha from Dance Flow Lift who has just become a Sweaty Betty ambassador!) and all the other winners -you can see the full list here. All photos in this post were taken by the talented Marie Claire of Fluke Photography, who was absolutely lovely (as well as being a self-proclaimed happiness ninja!).

Natasha and I got ready for and went to the event together, which was held at the work/living integrated space of The Collective Hub, which is exclusively rented out to young London professionals in the aim of building a like-minded community. Amanzitea, who were the sponsors of the yoga and spirituality awards, kept us all hydrated with healthy mocktails. I started with and elderflower and rose mar-tea-ni with real rose buds and later had a spicy lemon and matcha drink, which really hit the spot. Food was supplied by Soulmate Food and was so flavoursome. I saved my flapjack for the next day on the coach, and since I had run out of time to buy lunch it was a lifesaver!

The whole event was led by the HBC's boss lady Fab, with Zanna Van Dijk, Hazel Wallace,  Pixie Turner and Darlene McCormick as judges. We started with a Q&A session with the judges, which was so helpful for getting those niggling blog tweaks answered. The most interesting suggestion was, when working with brands, is the get an agreement down in writing. I don't think many of us had even considered this, but it came highly recommended to protect yourself and your finances. When the questions were opened up to the audience, I took the opportunity to ask Pixie for her advice on choosing a nutrition course. Her suggestion? Stick with universities, and look for proper accreditation to make sure that your course meets scientific research standards. Pixie kindly spoke to me after in a bit more depth. Other Q&A points included not undervaluing yourself as a blogger when charging fees, and how both Hazel and Zanna have made the move to working with an agency to help them when working with brands.

After a short interlude, we move on to the award ceremony itself. To my slight alarm, the yoga and spirituality award was the first to be called out, judged by Fab herself. Because of the spirituality element, my category was quite varied, with all of the blogs being very individual from each other. When Fab described the winning blog as "having it all" or "covering all bases", I figured it wasn't me as I don't really touch on the spirituality side of things. But when "scientifically-backed" and "speaking about ethical issues" and the environment were mentioned, Tash whispered "It's you!" and the next thing I knew my name was being called out! I had my photos taken with Antonia of Amanzitea, before the rest of the awards were read out. A bonus award for the Health Blogger of the year was unveiled, and the amazing Rachel of Healthy and Psyched won. Rachel (who will forever be the first person to recognise me from my blog!) is the nicest person and has such a professional looking blog and photography style, especially as a new blogger. I was rooting for her and she so deserved to scoop the top award.

After further mingling, sharing of business cards and a cheeky glass of prosecco, we all headed back home. If someone had told me that I would be in a room full of 100 like-minded people, collecting an award and growing as a community of health and wellbeing bloggers, I wouldn't have believed it, even a few months ago. With attendees from as far afield as Denmark, it is truly amazing to be part of such a group of creative and inspiring people. Getting on the coach home certainly brought me back to earth with a bump, but now I am so excited to keep growing and exploring new avenues.

All the Details

• Hosts - HBC and That Protein -big shout out to Fab, Laura and Darlene for their organising skills!
• Sponsors -That Protein, The Soil Association, Linwoods, Soulmate Food, Amanzitea, Superfoodlx, Bounce Balls and Two Chicks.
• Venue -The Collective
• Photography - Marie Claire of Fluke Photography

Inspiration: Heather King of Yogging

This week I am really excited to introduce you to Heather King, founder of Yogging, a blend of yoga and running. I spotted an advert for Yogging in Om Yoga Magazine last summer, and was delighted to find that it was based near me. If you attended the London or Manchester shows, you may have spotted Heather leading Yogging taster classes. I had to miss the shows this year, but it turned out that Heather and I not only have mutual friends and went to the same university, but are also so close that I now have the pleasure of being one of Heather's yoga students. Her playful Hatha classes are so enjoyable to be in, and I am looking forward to trying Yogging myself when I have a free Sunday.

First, thank you for speaking to me today! Could you explain a little bit about what Yogging is, and why it is distinct to, say, running with a few stretches, or simply practicing yoga and running separately?

Yogging is loosely based on the science behind Bikram/hot yoga in that we are using the heat from our own muscles through jogging rather than the heat of a sauna to help the muscles become stretchy and more flexible. The formula behind Yogging is one that starts just with getting the body warm through jogging and sun salutations and then incorporates active and dynamic yoga movements covering all muscle groups and joints. Instead of static asanas, we make the posture move and flow making it quite challenging at times.


The lovely thing is that you really can yog in all weathers and we have! All you need is appropriate clothing... and a great pair of ski-gloves for winter. Doing yoga outside is bliss and unfortunately not always possible in the UK but Yogging and the way it keeps us warm, enables us to be outside and experience nature whilst focusing on our yoga. The beach is my favourite place to do yogging.  

I was influenced by a lot of PT moves which often have yoga techniques or postures at their heart... plank for example and sumo squats.  I try to make the classes challenging but loyal to yogic movements. We don't really run long distances, but if we do, it is broken up with yoga. It is great for people who are new to runnning or yoga in many ways as it is a good taster of both but nice because you know you are going to stop. People also tend to like it if they normally find running a bit boring. Doing anything as a group is always fun and I love the element of camaraderie and team spirit that emerges when yogging. I have found that the people it attracts are quite 'hard-core' people who don't mind getting muddy!   

You trained as a hatha yoga teacher. What caused you to found your own dynamic blend of yoga and running?

I was always sporty and enjoyed endurance running and team sports but I think when I started to study anatomy as part of the yoga course and learning more about yogic beliefs, I took on board some aspects of how running can be detrimental to your body, certainly knee joints and learned about the benefits of yoga for helping to improve running. Even little things like thinking about weight distribution when running or posture and positioning of the hips when running have all helped me. I believe yoga goes hand in hand with yoga as they are both breathing orientated and in many ways, meditational and good for the mind! It somehow just clicked together when I was working and living in London and jogging around Brockwell Park and doing lap after lap and I thought it would work well in parks with people who have little time and can't decide between focussing on the more remedial yoga or fat busting cardio. I thought it was a little like wash and go - 2 in 1! Great for busy people... the perfect combination!   

What is your favourite yoga pose/asana, and why?

I go through phases! I think the dancer pose always feels good but I have a little 'go-to' sequence I do which involves high lunge, Warrior 1, Warrior 2 and side stretch and Trikonasana (not forgeting a reverse trikonasana) which I love after a run because it just opens the chest out which has just been working hard and helps the legs recover. 

What inspired you to turn yoga into a career?

It wasn't a plan and really is just a passion! 

Do you have a top tip for living well? 

If you listen to your body and get 'tuned in' (which yoga can help with) I think it tells you what it needs! I try to have minimum processed food and minimum sugar and pretty much 'eat clean' and fresh! I am not veggie but LOVE veggie and vegan food - I go through phases but will generally always order fish when I eat out just like my farming Granddad!   

Have you always been interested in healthy living?

Always! My recent trip to Australia made me realise how ahead of the game they are out there, I loved having chlorophyll water on tap, alpachinos (almond milk cappuccinos) and chia seeds everywhere and all kinds of amazing fruit! I wish there were some more cafes in rural Yorkshire which offered raw/vegan and fresh, sustainably sourced treats! 

Where is your must-see travel destination?

I really want to go to New Zealand, Canada and Patagonia!  All the outdoorsy mountainous places! I do think Japan, Borneo and Bali and the Maldives look brilliant too for a different type of adventure!  

Who, or what, inspires you the most?

My family as a unit. I think they are all incredible. So optimistic, generous, loving and full of energy, enthusiasm and adventurous spirit - nothing is ever impossible when they are around. 

Name a favourite healthy meal.

SLAW! I love different slaws such as red cabbage, lime, onion, carrot and apple with coriander! Perhaps with a fillet of grilled sea bass!?! 

Finally, what makes you happiest?

I think my family, boyf, friends, yoga time, the sun and the sea, everything you can have for free!

Thanks so much for your great answers Heather! For more information, head to the Yogging website or Facebook page and keep an eye out for future developments and classes!

Fierce Medicine by Forrest Yoga's Founder

Last week I had a bit of a yoga book haul, finally getting my hands on the nigh-on essential Yoga Anatomy alongside Kino MacGregor's the Power of Ashtanga and Ana Forrest's Fierce Medicine. Fierce Medicine was published in 2011, but it really caught my eye recently. Unlike Yoga Anatomy, which is very much a factual textbook, Fierce Medicine is partly autobiographical, taking you through Ana's life in her journey towards founding Forrest Yoga, alongside yoga tips and short sequences.

Forrest yoga has become a global form of yoga with a large following. It is described as a powerful form of yoga with an emphasis on emotional and external healing. Whilst influenced by traditional healing practices and has certain spiritual connotations (Ana refers to the "Great Spirits", with religion or faith being ambiguous), Forrest Yoga has been designed with the modern yogi in mind, helping to heal addictions and modern ailments in a way that appeals to a wide audience. Ana's life's work is to "heal the loop of people", referring to a Native American way of thinking. I have associated the style with practitioners of all ages usually able to perform strong physical asanas.

Whilst any international yoga teacher is likely to have an interesting story, I was not prepared for the wild, transformative journey that Ana had been on. From a childhood of alcohol, smoking and drugs, Ana became a yoga teacher at the tender age of 18, which enabled her to find sobriety. It wasn't plain sailing from there unsurprisingly, but over the intervening years Ana travelled as she studied yoga and healing, largely influenced and taught by Native American groups.

The starkness of Ana's younger years, followed by the richness of her life really took my breath away. Far from gaining a few qualifications and then opening up a new studio (not that that is easy, either) Ana has really grafted and grown to become an experienced, intuitive teacher with a unique insight. I found myself totally hooked, and the book cover to cover on my train journeys to and from London last week. The yoga sections are focused on postures to help with specific ailments of target areas, which I found to be in useful bitesized amounts, especially as I was keen to read more of Ana's story as the book went on. There's also a couple of sections that are based around meditation or really getting into your own head, but I've left these book marked as I felt they needed a more private and safe space than a busy train carriage.

Until now, I hadn't really considered practicing Forrest Yoga, but now I would be really keen to have a go. I kept wanting to come back to the book for the first few days after reading it, as if there would be more stories to captivate me. This book is as much a telling of a story as it is an explanation to the concepts and philosophies behind a powerful form of movement and connectivity. Read it if you want to lose yourself for a while in the honesty of someone else's life, but leave if you want a more straight forward yoga book with many series of postures. Ana does talk about her spiritual, or other worldly experiences, so do pick up the book with an open mind (or pinch of salt, depending on your scepticism and personal beliefs). There's little I can fault the book with, hooked by it as I was. Reading about how Forrest Yoga came into being whilst listening to Nahko and Medicine for the People totally transported me far, far away from the stretch of railway I was travelling along. It changed my way of thinking, enlivened my passion for yoga and, for a moment, took me into another world, and I couldn't ask for more than that.

Om Yoga | The Flexibility Myth

With Instagram and other social media accounts, it can seem like to be a yogi worth your salt, you should be able to contort you limbs into a variety of improbable shapes. But is achieving impressive flexibility really the be all and end all? The opposite, in fact, may be true. Yoga teacher and author of The Flexibility Myth in this month's Om Yoga magazine has found herself at the receiving end of injury caused by stretching stress.

When is stretching good?
Stretched muscle and taut myofacial tissue (connective tissue that runs through and encases your muscles, helping to hold bundles of muscle fibres in place) improves circulation and so helps to keep joints comfortable and loose. Often loaded with neurons and nerve endings, the myofacial tissue has important communication links to the brain. Additionally, supple and lengthened muscles are likely to  be better balanced, especially for those who run, weight train or do another exercise that can lead to a shortening of the muscles. Having a full range of muscular movement can make you feel much more comfortable in your body (healthy myofacial tissue is a key part of this), although this doesn't require being able to do standing splits!

When is stretching bad?
Every time we work our muscles, micro tears occur. These are normal, repaired quickly and are essential for the regrowth and building of muscles. The ache you get after a good workout or stretch is due to these tears. However, there is a difference between a temporary ache of rebuilding muscles and that from a more serious injury. Tears in ligaments and tendons are more serious and require rehabilitation and time to heal. Here, stretching weak or damaged areas can result in further tearing and potentially scar tissue. The Yoga Blog has a great article on hamstring tears and why stretching may not be the right thing for your apparently stiff hamstrings. Similarly, the emphasis of heart openers and back bends in yoga can be too much more many people -my pilates teacher thinks that as many as 1 in 5 people should be wary of backbends because if the strain it can put on the lower back. As a guide, a bearable muscular ache is a good stretch, but anything painful or a crunching "bone-on-bone" sensation is bad and should be avoided.

Staying in balance and flexible.
A takeaway message here is to take stretching slowly. Be warmed up and practice some preparatory exercises before attempting a deep stretch. Hold for at least seven whole breaths to allow the muscles to relax (where poses are held longer, such as in yin yoga, the fascia is targeted) and repeat three or four times. When in poses such as triangle pose, don't "lock" the knee joint, which places stress upon the joint and connective structures. Instead, keep the knee soft with a tiny bend and use your muscles to hold the leg in place. This has the added benefit of strengthening your muscles whilst you stretch.

Liked this? In this month's issue of Om Yoga there is a special on teacher training. If you are looking to further your studies in yoga, these tips really are a must read and are really helpful. You can pick up a paper copy in newsagents, or download a copy for a lower price using the link below.

Disclaimer: I am an Affiliated Blogger with Om Yoga Magazine. Each issue I will write a post on an article from the magazine and share it with you. Have a look here to find about the other lovely affiliated bloggers. All photos in this post taken from the Om Yoga magazine. 

Hot Yoga | A First Experience and Beginner Tips

I know I am so late to the band with this one, but last week I finally tried hot yoga for the first time! The 37 degree class hasn't quite reached York yet, and I'm not quite sure if practicing my downward dog when in Turkey counted. A while ago, I came across yoga teacher Adam Husler and really liked his ethos and style. By pure coincidence, he also happens to be Tash of Dance Flow Lift's yoga teacher and so Tash and I arranged to meet when I arrived in London and go to one of his classes at Yoga Haven, a popular group of hot yoga studios.

Photo: Eva Katalin Kondoros

First up, it was really nice to meet and chat with Tash, who is one of the loveliest people. It's funny, how with social media and blogging you can "know" someone for two years and not have actually met in the flesh. We arrived in good time, which gave me a chance to say hello to Adam and get myself settled in the hot studio. I was a little nervous, being just in a yoga bra and leggings next to lots of well-practiced and toned hot yoga students. My abs are still a work in progress, but I was at least relieved that my clothing behaved!

I did find the class hard, although it was a tough one. Adam really is a great teacher and I moved and worked my body in ways I hadn't practiced in yoga before. Being a newbie (and someone who's had more than her fair share of heatstroke over the years) I took plenty of water breaks. The practice was made up from flowing sections and vinyasas, with a little strength and balance work thrown in. Laying down in Shavasana at the end was so satisfying as I really felt like I had challenged myself. Having a scented muslim cloth gentle applied to my forehead during the final resting pose really sealed in the practice and honestly, I'd return just for that even if I hadn't loved the class as I did.

Maui Hot Yoga

Water before, during, and after, food after!
As practicing yoga in a hot space will cause water loss, it is very important to be fully hydrated (without needing to have bathroom breaks!) before you begin. Sipping water throughout the class is essential to keeping you cool, but won't hydrate you much, so make sure you've had plenty of water before and after the class. Avoid food though, because a full stomach can make you feel queasy as the digestive system shuts down during exercise. Have a little fruit or a smoothie if you really need beforehand, but otherwise save fuelling up until later.

Bring two towels (at least)
Unless you have an ultra-grippy mat, like the Liforme or Suga mat, you'll definitely need a grippy towel on top. You can buy some very pretty ones that are just for yoga (I like these and these) and take up limited kit bag space. Alongside this, you'll want a towel to wipe off sweat throughout the class, and for the shower later. One on it's own probably won't cut it!

Pace yourself
When you're used to flowing through 90 minutes of Vinyasa without any trouble, it can be a little disconcerting to find yourself feeling impossibly tired just by stretching out into Warrior II. Accept that practicing hot yoga is more strenuous and don't be afraid to sit back in child's pose or on your back when you need it.

Embrace the increased flexibility... carefully
The temperature rise allows your muscles to stretch more, meaning that your flexibility increases more quickly as you attend sessions. Don't force yourself too much though, as you can risk over exerting your muscles. Just let your body move and you'll likely be pleasantly surprised without risking injury.

Yoga Brands that Give Back

Like many of you, I have a constant and ever-growing wishlist of leggings and fitness gear -especially yoga -that I have my eye on. But I always feel concerned, indeed, guilty, over the effect that my legging obsession may be having on the wider world. Can I really justify a purchase if I know that it has likely been made by under paid workers, in factories that churn out harmful dyes and take in large amounts of energy? Since I'm already willing to invest a bit more of my student budget on fitness gear than my peers, it seems like I can hardly use price as an excuse as I sometimes do for other products. Luckily for me, yoga has one of the best choice for eco-friendly and ethical clothing of almost any fitness brand. It suits the compassionate, ahimsa nature of yoga philosophy and me. To help you get started, I've shared some of my top picks, with a little background behind each of the brands.

1. Bamboo vest top, Braintree, £22. Braintree creates clothing designed to have a minimum ecological footprint, throughout the whole process of designing, making and delivery, with clothes designed to last.
2. Prana bra, Dharma Bums, £34.95. Dharma Bums -a favourite of mine -uses low-impact fabrics and  processes, as well as working with family-based and small-scale suppliers.
3. Hot yoga shorts, Dharma Bums, £29.95
4. Alfredo leggings, Choclo Project, approx. £61.00. The Choclo project directly works with Peruvian orphanages to improve the lives of young children. My favourite touch is that the prints are inspired by drawings from some of the children!
5. Paraqeet leggings, No Balls, £59.00. Bamboo is used almost exclusively in No Balls products, making the products pretty low impact, as well as skin friendly.
6. Tarot Magic leggings, £49.95, Teeki. 25 plastic bottles go into making each pair of leggings by Teeki. Go to Teeki for an array of bold prints made in waste-free dying methods.
7. Moroccan Coral leggings, Inner Fire, £57.00. Like Teeki, Inner Fire use plastic bottles (BPA free) in making their ultra-pretty leggings. 10% of profits go into The School Fund, and Leah, the founder, claims to have coined the phrase "just here for the shavasana". Sound stuff.

Learn to Fall in Love with Yoga (Again)

Are you the kind of person to fall head-over-heels in love with a new class, hobby or TV series (Netflix bingers, I'm looking at you!) only to quickly get bored? Or maybe you have just simply pushed yourself too hard into something new and have run smack into a mental -or physical - barrier. If this is you and yoga, read on. In this month's Om Yoga Magazine, Phoenix Fenegan addressed the key issues that many yogi's come up against, and how to effectively manoeuvre around them to reconnect with your practice again.

Over-enthusiasm's consequences
Whilst being passionate is a fantastic thing, it can push you too hard and too fast before you are ready. Overcommitting yourself to several challenging, expensive yoga classes week in, week out is a sure-fire way to create a burnout. On top of this, creating unrealistic expectations for your progress in new asanas, flexibility or weight loss will only frustrate you and disconnect you from the yoga that you love.

Yoga is too difficult
Similar to setting hard goals, expecting yourself to be a master of yoga because you "should" brings you down in just the same way comparison does. Phoenix describes 'should' as "a regular mental beating" that builds rock hard barriers that lead to "I'll never" that can spoil your practice.

Yoga has got in my head!
Few people enter in to yoga with any expectations other than that of another fitness class. So when mental and emotional change occurs as well as physical, it can be a shock. Although usually the greater clarity of thoughts and calmness is a good thing, emotional release can be less expected or wanted. Think of how emotions are thought to be locked up within the hips, or vulnerability in opening the heart. Experiencing these emotional "surges" for the first time can be an unnerving sensation. Speak to your teacher if you have any concerns.

When the going gets tough, think about why you started! This will help bolster your enthusiasm. However, this time, manage it by not overcommitting yourself, or expecting too much. Look at your yoga practice for enjoyment, nothing more initially. Build in physical goals if you wish, but be flexible and relaxed about these. Pay attention to your thoughts and feelings and know that it is okay to suddenly feel sad, or excited for no apparent reason!

Sometimes, to fall back in love with yoga, you simply need to drop demands or expectations, and just lose yourself in the practice.

Disclaimer: I am an Affiliated Blogger with Om Yoga Magazine. Each issue I will write a post on an article from the magazine and share it with you. Have a look here to find about the other lovely affiliated bloggers. All photos in this post taken from the Om Yoga magazine. 

Tips to Avoid Injury and Improve Performance in Yoga

Over the last few years of practicing yoga, I have picked up a few key tips that can help improve postures and avoid injury. As it is impossible for a yoga teacher to reiterate every single pointer in each class, it is quite possible that you could practice for months before hearing of even one of these. It is the smallest of adjustments that can make a difference to an asana, both in terms of it's effectiveness and safety. As I am not a qualified teacher, I have stuck to suggestions that I have had recommended several times. If in doubt, please speak to a teacher. Happy stretching!

Photo: Iam Vibes

Flex those feet
When in pigeon pose, or another posture that involves a knee bend, keeping the foot flexed can help protect the knee from being pulled. When you're legs are outstretched, but not pressed into the floor, such as in shoulder stand, your teacher may recommend flexing here as well. Whilst less essential in terms of injury, flexing the foot extends the calf muscles, deepening your stretch. If you are already finding the pose difficult, consider softly pointing the toes instead.

Tuck the tailbone
Tucking the tailbone, by actively tilting the pelvis down and forwards, stops your lower back from becoming strained. It is very easy to put all the bend of a heart opener or backbend into your lower back, rather than the rest of your spine. Tucking the tailbone (which can also be done by squeezing your glutes and associated pelvic muscles) restricts all the movement from being focused on the low back.

Find a focus point
There's nothing more likely to make you topple from your dancer's pose than the person next to you wobbling in the corner of your eye. Really focus on a spot in front of you (6-8 feet is often suggested) and remember to keep breathing. Even if you do start to lose your balance, you are much more likely to recover when your gaze is steady.

Breath and hold
Deep stretches can be one of the most challenging parts of yoga. Make sure that you are properly warmed up before holding the stretch -as the saying goes -as deep as you think you can go, then one degree further. Once there, for example, in splits, it is important to hold for a good few seconds whilst breathing slowly. I have been recommended to aim for around eight slow breaths. Focusing on the breath rather than holding for a time is good because it is the breath that sends signals to your muscles to relax into the stretch rather than resisting. With a break and a little shake between, try to hold the stretch a good three or four times with the breath to really help your muscles become more flexible. If you do find that you are in real pain, then do not hold a pose!

For more yoga articles, why not have a look on my posts giving you tips on how to get started with a yoga practice, and how yoga can help study and productivity?

Inspiration: Suga Yoga Mats

For me, the only thing more exciting than discovering a new yoga brand is discovering one that has some insane eco credentials. Of all the fitness tribes, I think that the yogis and the surfers are the most likely to have a concern about their environments, particularly when two essential bits of kit -yoga mats and wetsuits -aren't always very planet friendly when it comes to disposal. Suga is a brand with an amazing concept that tackles both of these issues by creating high-quality yoga mats from waste neoprene. I had to reach out to Suga's founder, Brian Shields and chat to him about the product and the brand to share with you all. 

First up -what is in a name? Does Suga have a meaning?

Suga is a portmanteau of the two worlds it straddles: Surfing and Yoga.

Can you tell us about Suga and what inspired you to start up your own business?

Working as an environmental litigation attorney (barrister), I became dismayed by the lack of regulatory progress toward a more sustainable society.  The U.S. political system is quite clearly a corporatocracy rather than a democracy.  In a system where companies have all the power, I felt that we could better facilitate meaningful change and lead by example by forming a socially and environmentally responsible public benefit corporation.

As a longtime surfer, I always struggled with my environmental footprint - we use petrochemical-based wetsuits for a year before they wear out and end up in a storage bin or a landfill (where they do not biodegrade).  As a longtime yogi, the notion of manufacturing a yoga mat out of wetsuits seemed natural.  However, converting wetsuits into a highly functional yoga mat was a challenge that took some time.

We have lots of would-be wellness entrepreneurs out there. Do you have any tips for getting started in launching your own business, and finding your feet once you do?

Start today.  Don’t allow perceived impediments to hinder pursuit of your dreams.  Seek guidance from mentors or partners to help navigate through the regulatory and financial headwinds and keep moving forward.  Only through sustainability innovation do we have a chance at making meaningful environmental change.

You offer a lifetime replacement service for some of your yoga mats. Can you tell us about this?

We didn’t want to just recycle wetsuits and put another product into the stream of commerce; we wanted to take responsibility for our products by recycling them into themselves at the end of their useful lives.  We offer a mat for life - if it wears out or tears, our customers can send it back to us and we’ll send them a brand new one on us.  This cradle to cradle model cuts down on material cost, while setting an example for other companies to follow. 

Neoprene needs to be treated in a different way to most other yoga mats. For any prospective buyers, could you explain how to care for your Suga mat?

Neoprene is a closed-cell foam, unlike the vast majority of mats on the market that are open-cell sponges for dirt, dust & bacteria.  Although our mats are impregnated with antimicrobial magic, they still need to be rinsed off every now and then.  Most importantly, they need to be hung up in the shade - UV light is not kind to neoprene (or most materials for that matter).

Here at Green+Aquamarine, we are big on sustainability and yoga. How do you keep Suga running as a sustainable venture?

We’re continuing to partner with more and more wetsuit manufacturers to source their warranty scrap wetsuits (and some of their production scrap).  We’re able to scale according to demand - as we grow, more and more surfers will send us their old wetsuits for recycling.  Our rather ambitious goal is to keep 95% of wetsuits from entering landfills globally by 2020.

Many of the readers here are from the UK. Will we be seeing Suga in any shows or retailers in the future?

Yes!  We’re currently setting up UK & EU distribution.  Once that’s in place, we’ll be increasing our presence through shows, yoga retreats, and retail outlets (e.g. yoga studios, boutiques, and surf shops).

Over to you -how has living in California influenced your perspective on the environment and on healthy living?

It’s a double-edged sword; surfing almost every day connects me to the environment but also makes me acutely aware of the problems facing our marine ecosystem.  San Diego is a wonderful place to live a healthy outdoor lifestyle but we need to remain vigilant of ongoing issues related to population density (e.g. water scarcity, stormwater runoff pollution, etc.).

Who or what inspires you the most?

For Suga, people’s response to what we’re doing is humbling and very gratifying.  We were recently on Oahu, Hawaii for the Wanderlust Festival.  On the last day, a gentleman from Alaska with whom I had spoken earlier in the week came back to our booth just to say thank you for what we’re doing.  His gratitude and sincerity really moved me.

To answer the question more broadly, I am inspired by anyone who is able to eschew societal judgment and their own self-doubt in pursuit of their dreams.

Finally, what makes you happiest?

Being present.  The state of being mindfully aware of the beauty that surrounds, comprises, and permeates us.  At the expense of sounding trite, for me, this often comes from the blissful flow of riding a wave.

Stats: 

The Suga mat is a comfortable 5mm thick, and comes in two lengths. The standard mat costs $79.99 (about £55) and the lifetime service costs $99 (about £70), putting it in the standard price range for mats marketed at keen yogis.

Thank you so much for your time Brian! The Suga mat is clearly more than just an average yoga mat. It's a innovative, high quality product and lifetime service, and it is a promise to the environment, be you a yogi or surfer. I can't wait to see Suga reach the UK and for similar concepts to become the core focus of more and more businesses.

Om Yoga Magazine: Yoga Travel

So you've upped you're weekly yoga class to two or three and a home practice. Your legging collection has growing somewhat exponentially and so it seems the next step is to go on a yoga retreat. This month's special feature in Om Yoga magazine is all about yoga holidays. A yoga retreat is definitely up there on my list (if perhaps not my student budget!) and so I thought I would share my  personal favourites.

For pure luxury ~ Breath of Life Sanctuary £1400-£2500 for 7-14 days respectively.
Based in Rekawa, Sri Lanka, the Breath of Life Sanctuary offers tailored packages with variable yoga styles, with an emphasis on Kundalini. There is also the option for ayurvedic consultation, wildlife trips, excursions to local temples and opportunities to try different activities like cooking lessons

For active escapes ~ Freespirit Holidays from £500 per week.
To mix up yoga with surf and SUP, head to Sagres in Portugal. With the option of morning pranayama and meditation or family yoga alongside the Anurasana yoga offered

For mini breaks ~ Lime House Yoga Studio, from £325
Taught by Helen Clare in the gorgeous Cornwall studio, a blend of energising Vinyasa and calming restorative. There is also plenty of time for a surf or simply to enjoy the local beaches.

For beach holidaying ~ Lotus Retreat, €735 for a week
Wake up to Vinyasa beach classes on Fuerteventura in the Canary Islands, whilst enjoying pilates and a full body massage over the course of the week. This holiday will leave you with lots of time for activities, such as exploring the island, going surfing, horse riding or cycling.

Disclaimer: I am an Affiliated Blogger with Om Yoga Magazine. Each issue I will write a post on an article from the magazine and share it with you. Have a look here to find about the other lovely affiliated bloggers. All photos in this post taken from the Om Yoga magazine.