Self care is not selfish
Self care is not selfish

"It is not selfish to refill your own cup, so that you can pour into others. It’s not just a luxury. It is essential.”

 

This week’s blog post is about self-care, self-love and 10 brilliant things you can do to increase this in your life. As a mother of two, and a yoga teacher who’s whole ethos is about trying to counter the effects of modern life (the busyness, the stress, the multi-tasking) through yoga, I think about think about self-care…. a lot. We do so much to care for the ones we love, our children, family, friends, our wider community. We offer warm embraces, patience, and understanding. We give our energy, our time and our love out freely. We cook nourishing meals, give gifts, and express gratitude. But do we do the same for ourselves? Do we put in the same amount as we give out? Do we take time to recharge, to give back to ourselves?

The answer is usually no.....

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15 Reasons You THINK Can’t Do Yoga - And Why None of Them Are True
15 Reasons You THINK Can’t Do Yoga - And Why None of Them Are True

15 Reasons You THINK Can’t Do Yoga - -And Why None of Them Are True

There are almost as many great reasons to do yoga as there are yoga poses. Studies are showing what many yogis already know: yoga increases strength and flexibility while decreasing stress. Additionally, yoga has been found to improve our respiration, heart health, and sleep quality. Yoga has also been used successfully as a complementary therapy in the treatment of addiction, chronic pain, and mood disorders.

With evidence of yoga’s benefits mounting, why drag your feet? Don’t let any of the misconceptions below keep you from starting a yoga practice that just might enhance your life! 

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About yogaSusan Bradleyyoga for modern lifebeginners yoga, yoga, yoga for all, jessamyn stanley, mens yoga, pregnancy yoga Comment
Tips for Better Yoga Balances
Tips for Better Yoga Balances

Tips for better balance in yoga postures

When I'm teaching, particularly during balancing postures, I sometimes see people getting frustrated when they can't maintain their balance and end up falling over. I absolutely understand, It can be so frustrating when others in the class can balance and you can’t-especially when you could do it last week. But balance really is a strange thing - it can really vary day to day, and some people naturally have better balance (just like some people have curly hair). So don’t get frustrated, be willing to wobble and fall out of the pose with a smile, that’s really what yoga balances can teach you. Remember, being able to stand on one leg for five minutes really won’t change your quality of life! But practice will help to improve your balance, so here are some tips to try when coming into a yoga balance.

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The Hygge - Yoga - Mindfulness connection
The Hygge - Yoga - Mindfulness connection

Hygge has been brought to us by the Scandinavians, and it’s specifically a Danish concept. The Danes are amongst the happiest nations on the planet, so they must be doing something right! Featured for a while now in the press in interiors and lifestyle magazines, it perhaps brings to mind snuggly woollen blankets, copious soft cushions, and an abundance of candles (the Danes burn more candles per head of population than any other country in Europe apparently).But it’s far more than an uber fashionable fad for fans of Scandinavian design or Scandi noir tv series, it’s actually a part of Danish culture that really puts self-kindness, presence, and space for yourself at its heart, just like yoga and mindfulness does. The similarities are hugely striking. 

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How to be mindful at your desk
How to be mindful at your desk

“The workplace is constantly demanding and distracting, making it a challenge to remain mindful. Staying centred and focused without being frazzled by the mental noisiness that crowds into a typical workday can be hard, but is important.” Says Dr. Deepak Chopra, co-author of “You Are the Universe: Discovering Your Cosmic Self and Why It Matters” and founder of the Jiyo app.

Here are six small ideas to help you keep mindful during the working day:

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Can yoga get you pregnant?
Can yoga get you pregnant?

Zita West is one of many fertility experts that recommends yoga to her patients who are having difficulty conceiving. ‘Any exercise that involves mindfulness, breathing techniques and meditative visualisation has many physical, emotional and mental benefits,’ she said, adding that yoga is a calming antidote to any woman consumed by an overwhelming desire for a baby, the resulting stress of which becomes an impediment to conception itself.

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Fertility and food
Fertility and food

Fertility - the whole body view

When it comes to trying to conceive there is so much to think about. Being in the best shape both physically and mentally can really help when trying for a baby. That's why in my upcoming course Fertility Yoga course I will be providing you with information from other local experts about how different approaches when trying to conceive can help you - such as acupuncture, reflexology and nutrition.

Here's some really interesting information about food and fertility (in particular sugar). For more information on my six week course Fertility Yoga Course please take a look at the details here.

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Nutrition, Food, FertilitySusan Bradleypregnancy, fertility, nutrition, fertility yogaComment
6 tips for a calm Christmas
6 tips for a calm Christmas

It’s supposed to be ‘the most wonderful time of the year’. And yes it can be so very magical but Christmas can also be such a stressful time. With the list of things to do just mounting up -  increased family commitments, lots of nights out, parties the children must be taken to, the added expense, work still to do, and all the booze (plus the killer hangovers) to contend with. Arggghh!

So to help you keep your cool this Christmas here are 6 top tips for a calm Christmas.

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breathing, mindfulness, relaxationSusan Bradleychristmas, calm, breatheComment
mindful monday - festive glitter jar
mindful monday - festive glitter jar

Create a mindful glitter jar

The glitter jar represents the mind settling. It's a great afternoon activity that your kids can keep coming back to as a mindfulness practice. 

A snow globe or glitter jar is one of the most powerful visual metaphors for the connection between thoughts, feelings and behaviours. It illustrates how mindfulness - the cultivation of stillness in the face of swirling chaos of life - affects us. The jar is like our mind, and each colour of glitter represents something different in our mind.

Find out more about how to make and use one here...

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Warming chia latte
Warming chia latte

Chai latte - is just the perfect drink at this time of year! It ooozes gorgeous festive spices, it's warming, it smells fab while you are making it and tastes even better. Adding frothy milk really makes it for me (and makes it a latte, not just a cup of chai), but you can just add cold milk if you prefer. Best enjoyed snuggled up in a blanket :) Enjoy!

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Food, RecipeSusan Bradleychai, tea, latteComment
Pose Guide - Triangle
Pose Guide - Triangle

Triangle is a standing pose we often do in yoga classes, but it is deceptively challenging. Here are some tips so you can reap maximum benefit from your triangle pose practice. As you incorporate these tips into your practice, finding length and strength in your triangle pose, I hope you'll find greater steadiness and ease on the mat overall. 

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Mindful Monday - week three
Mindful Monday - week three

“Every child is an artist. The problem is how to remain an artist once we grow up.”                    Pablo Picasso

The wonderful thing about doodling is that it is a whole brain activity - spontaneous, at times unconscious, self-soothing, satisfying, exploratory, memory-enhancing, and mindful. In essence, doodling (and drawing and painting and making things in general) can be a self-regulating experience as well as a pleasurable road map of thoughts and ideas.

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A weekend breakfast treat - 10-minute breakfast pancakes
A weekend breakfast treat - 10-minute breakfast pancakes

Ready for a delicious, healthy, and quick-to-make breakfast? I love pancakes for breakfast, but time is often not on my side! But these are super quick and easy - you do the whole process in a blender. And using a teacup for measuring saves time too. (The pancakes may vary a little from cup to cup but it’s really the ratio that makes this recipe work, so don’t worry).

Since they are sweetened with natural nutrient-rich bananas and maple syrup and use whole grains and nuts instead of flour, you can happily eat these pancakes with gusto. They are filling, healthy and warming - perfect for colder mornings. Yum! 

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Simple Yoga Stretches for Daily De-Stressing
Simple Yoga Stretches for Daily De-Stressing

Something I often do is the “3 o’clock stretch.” It’s a time to step away from my desk mid afternoon to do a few simple stretches and recharge. Sitting in one position all day makes my body feel not so great, so some simple yoga stretches are great for loosening tight muscles. Plus my energy often is often waning mid afternoon, and it’s amazing how a little deep breathing and muscle movement can completely reinvent your mood.

Below are a few of my favourite “office-friendly stretches.” They don’t require any special clothing, equipment, or training – just a willingness to take a break from hunching over your desk.

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Mindful Monday - week two
Mindful Monday - week two

Another monday morning, another Mindful Monday! For this weeks creative mindfulness practice you'll need a pen or pencil, and just five to ten minutes. Perfect for a lovely mindful tea break.  Another monday morning, another Mindful Monday! For this weeks creative mindfulness practice you'll need a pen or pencil, and just five to ten minutes. Perfect for a lovely mindful tea break.  

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Mindful Monday - week one!
Mindful Monday - week one!

So as promised, Mondays are going to be mindful for the next 8 weeks. I'm going to create for you a little creative mindful practice to do each Monday.  

But first things first - what is mindfulness? Here's a nice simple definition:
"Mindfulness means paying attention in a particular way: on purpose, in the present moment, and nonjudgementally." Jon Kabat-Zinn
Ultimately I like to think of it as being in and enjoying the present moment. Something most of use could do with doing more often.

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