For most of us a new year means a new challenge. Dry January, Veganuary or some type of new health kick. These seem to be some of the most popular ones. Instead of partying the weekend away (because some of us definitely did enough of that over Christmas) we tend to opt for a healthier option, because new year, new you right?
So, if you’re opting for a little less partying, or thinking of making some changes to your diet, what can you spend your free ‘party’ time doing ?
Just because the sun is in more than it is out, doesn’t mean you can’t be out! Getting outdoors in the winter months isn’t just refreshing, it’s healthy too, here’s why!
Good source of vitamin D! If you come across a clear winters day with the sun shining, stop what you’re doing and make the most of it! Vitamin D is good for keeping the bones strong! Not only that, it can be a a real mood booster! And for the best bit, its absolutely free – exactly what you want post Christmas!
In January instead of going out for dinner why not organise a dinner party. Get a group of friends together, decide which one of you is going to host and each cook something to bring to the party! That way you’re socialising, spending less money, and you know exactly what is in your food!
For those of you who are vegan and all the January vegans out there, why not take a look at the recipes posted on BBC Food!
We’ve picked some of our favourites, check out the website for more.
It’s January and we want you to smash your goals this year just as much as you do! So if yoga is how you plan to do it then here’s a few offers to kickstart that motivation and get the goals smashing!
6:30AM COFFEE CLUB
Come along to any 6:30am class throughout January and your morning coffee is on us! (Tea too if that’s a bit of you)
– * One hot drink per yogi
JAN SUPER SHRED
If you want to take your yoga to the next level, challenge yourself to complete 15 classes within 30 days! Sign up in January to take on the challenge!
– £100 for 15 classes – Suitable for existing members – Any unused classes will discontinue after 30 days
YOU CAN DO THIS!
JANUARY INTRO OFFER
Sign up in January for 2 months unlimited yoga!
– £120 for 2 months, usually £130! – Available for new members only
SET YOUR INTENTIONS
As valued members of our community, we want to support your growth as much as possible, and in every way we can. Everything we do at The Studio is to inspire actions, so we’ve put a little pledge system together to help you reach your full potential!
We are hosting another event! After the success of our Reset Day Retreat we couldnt wait to offer you something new and different!
If you are feeling out of balance in life and needing something to refocus and re centre yourself, this ones for you. An afternoon focusing on realigning the Chakras, and calming the mind through meditation and breathing practices, led by Kev Deaves.
Read below to find out a bit more about the different breathe works and the seven chakras.
Introducing your subtle energy system
During the workshop we will focus on using Ujjayi Pranayama breath work- (Ocean breathing-Victorious breath.)
Ujjayi is a breathing technique performed by lightly contracting the throat, specifically the glottis a small triangular slit found between the openings of the vocal cords that prevents food and liquids from entering the trachea. Restricting the throat in this manner means the the lungs and diaphragm must work harder to pull oxygen in increasing breathing capacity and strengthening the cardio vascular system especially if practiced regularly. Ujjayi pranayama is energising and relaxing as it sends cool fresh oxygen throughout the body, cleansing the subtle energy channels of the body while promoting mental clarity, focus and a boosted immune system.
What are the Chakras?
The first chakra is the root located at the base of the spine concerned with basic needs and physical survival. The root Chakra is red and connects us material existence. Physically the root Chakra directs the secretions of the adrenal glands that regulate metabolism and sodium levels. They also produce adrenaline responsible for the fight or flight response. Imbalances in the root chakra causes various symptoms, if it is overactive it can lead to bullying, excessive materialism and self centredness. Underactive you can become emotionally needy, have low self esteem, be fearful or engage in self destructive behaviour. When balanced you will feel grounded and healthy with high energy levels.
The second or sacral Chakra is associated with the reproductive organs that produce the hormones that determine sexual characteristics. The testes or ovaries control an individuals sexual development, maturity and emotional balance concerning sexuality is the key function of these organs. The Sacral Chakra is associated with the colour orange, nurture, receptivity and emotions. Too active can lead to you feeling emotionally unbalanced, manipulative and sexually addicted. Underactive you can become over sensitive, hard on yourself, feel guilty, frigid or impotent. Balanced you will respect yourself and others, have personal power and be spontaneous.
The third or solar plexus chakra is the seat of our willpower and associated on the physical level with the pancreas, the gland responsible for the production of substances involved with digestion. It also produces insulin which regulates blood sugar levels. An overactive solar plexus can leave you feeling angry, controlling, workaholic, judgemental and superior. Under active and you can be overly concerned with what others think, fearful of being alone, insecure and need constant reassurance. A balanced solar plexus chakra allows you to have more control over your thinking and emotional responses, set healthy boundaries and be at peace with yourself
The fourth Chakra is the heart Chakra it is green and associated with the Thymus, a gland located just above the heart. The thymus plays a central role in the production of T-Lymphocytes. T-Lymphocytes are a part of the bodies white blood cell defence system. T cells defend the body from potentially deadly pathogens such as bacteria, viruses, and fungi. When you have a clear, strong and harmonious heart chakra, you will firstly feel open and receptive. You will no longer struggle with isolation, fear, and grief in the same way. You will be courageous enough to open your heart to others. You’ll realize that you can only truly learn how to love others when you love yourself.
If the heart Chakra is overactive you can become possessive, love conditionally, gaslight to punish and be overly dramatic. Underactive you can fear rejection, love too much, feel unworthy of self love and self pitying. When the heart is balanced you will be compassionate, love everything. The heart chakra is like a conduit for a form of energy that is commonly associated with love, joy, peace and self acceptance.
The fifth Chakra is the throat, associated with communication, self expression and creativity through sound. Developing the throat Chakra helps you articulate yourself to bring value to communication. The throat Chakra is connected with the thyroid gland in the neck which controls the bodies metabolic rate through the production of thyroxine. Behind the thyroid is the parathyroid responsible for maintenance of calcium in the blood. When the throats overactive you can become over talkative, dogmatic, self righteous and arrogant. When blocked you may hold back from self expression, be unreliable, hold inconsistent views. Balanced you will communicate well, be content and inspired artistically.
The third eye chakra is the sixth chakra. Located on the forehead, between the eyebrows, it is the center of intuition and foresight. The function of the third eye chakra is driven by the principle of openness and imagination. In yogic metaphysics, the third eye or Ajna chakra, is the center where we transcend duality – the duality of a personal “I” separate from the rest of the world, of a personality that exists independently from everything else.
The Third eye chakra is associated to the pineal gland in charge of regulating biorhythms, including sleep and wake time. It’s a gland located in the brain that is a center of attention because of its relationship with the perception and effect of light and altered or “mystical” states of consciousness. It’s positioned close to the optical nerves, and as such, sensitive to visual stimulations and changes in lighting. The third eye chakra is associated with the following psychological and behavioral characteristics:
Vision Intuition Perception of subtle dimensions and movements of energy Access to mystical states, illumination Connection to wisdom, insight Motivates inspiration and creativity
Our third eye chakra is an instrument to perceive the more subtle qualities of reality. It goes beyond the more physical senses into the realm of subtle energies. Awakening your third eye allows you to open up to an intuitive sensibility and inner perception.
Because it connects us with a different way of seeing and perceiving, the third eye chakra’s images are often hard to describe verbally. It puts us in touch with the ineffable and the intangible more closely. Third eye visions are also often more subtle than regular visions: They may appear a bit “blurry”, ghost-like, cloudy, or dream-like. Sometimes however, the inner visions might be clear like a movie playing in front of your eyes.
The crown or the seventh chakra is located at the top of the head. Just as the Root or First Chakra connects us to the Mother Earth, the Crown Chakra is our connection to the Universe. In fact, the Seventh Chakra disperses the Universal energy or life force into the six other chakras located below it. The crown chakra is the seventh chakra. Located at the top of the head, it gives us access to higher states of consciousness as we open to what is beyond our personal preoccupations and visions. The function of the Crown chakra is driven by consciousness and gets us in touch with the universal.
Our Crown chakra is primarily associated to the pituitary gland, and secondarily to the pineal and the hypothalamus. The hypothalamus and pituitary gland work in pair to regulate the endocrine system. Because of its location, the crown chakra is closely associated with the brain and the whole nervous system. Note that energetically, the seventh chakra has a connection with the first chakra, as they both are at the extremities of the chakra system.
Interested in booking?
Contact firstname.lastname@example.org to reserve your space
A Gong Bath mediation is a sound healing practice. The use of gongs to make vibrational sounds helps reduce stress and create a deep sense of peace. A therapeutic sound which makes a vibrational energy to bring about emotional healing. It will offer participants access to parts of the mind that are usually closed off. This results in a sense of expanded awareness and higher consciousness.
A gong bath meditation is experienced lying down on your back in a comfortable position. The first brainwave state to be reached is alpha. This is defined between frequencies 8 and 12 Hz. Alpha brainwaves are associated with creativity and feelings of relaxation. In this state, people experience daydreams, associative thinking and an animated imagination. This state is quickly followed by an influx of theta brainwaves, which fall between 4 and 7 Hz. Normally, the theta brainwave state is associated with deep meditation, hypnosis and REM sleep.
Blankets and eye masks are used for extra comfort and warmth, encouraging the person to enter a deeper state of relaxation. The session will be guided by Marlena an experienced Sound Alchemy Therapist from Liluna Holistics.
As part of our Reset Day Retreat Sunday November 10th our 45 minute gong bath session will run from 3:45 until 4:30pm. To book your spot please email email@example.com places are almost full so don’t miss out!
Join us for a day of pampering and yoga bliss on Sunday 10 November, 14:00-18:00, at The Studio Cheshire. Book Your Spot
During the day the focus will be to create and integrate an afternoon of yoga practices that nourish your mind, body and soul on every level.
The Reset Yoga Workshop combines together the 8 limbs of yoga in the stunning setting of the Cheshire countryside. First we start with a mindfulness and pranayama practice, calming and relaxing the mind. But then we kickstart the second practice with a dynamic yoga practice to detoxify our systems.
After that we’ll relax and cleanse mind and body with a soothing gong bath meditation, followed by a peaceful and restorative yin practice. This will help to align our bodies and open up the connective tissue. Most importantly, to finish the day we will venture into Alderley Edge for a healthy evening meal at The Botanist.
We all envy those people who easily slide out of bed at 6:00am every morning, eat a nutritious breakfast, get in a gym session, walk the dog and start their working day all before we’ve even brushed our teeth. How do they do it?
They say something becomes a habit if you stick to it for atleast 30 days. Commiting to starting your morning in a consistent way will help to turn struggle into ease. Stop hitting the snooze button and start getting out of bed with purpose and passion.
Building a morning yoga class into your routine will help you to feel energised in the morning and help regulate a normal sleep pattern, waking up earlier equals going to bed earlier! Plus getting exercise in in the morning boxes it off so the rest of the day is yours. It can be harder to commit to evening exercise because we are more likely to cancel. We may feel too tired after a long day at work, dinner plans might present themselves or we may struggle to find childcare.
Still need persuading to leave your bed in a morning? Here are some of the benefits of starting your day off with a yoga class.
1. The body needs to move
When we sleep our body is in rest mode, besides the occasional twitch, our bodies are still for around eight hours a night. While the muscles arent moving, layers of connective tissue build up between them. Our instinct in the morning when we wake up is often to do a full body stretch before we get out of bed. This is our bodies way of telling us we need to release those layers. If we don’t move and stretch throughout the morning these layers can continue to thicken and build throughout the day causing stiffness, aches and pains. So if you work seated at a desk or driving for most of the day, your body will thank you for getting up and moving early on!
2. Calm the nervous system
When our alarm jolts us out of sleep its easy to feel stressed before the day has even started. Getting kids ready for school, making breakfasts and rush hour traffic can all leave us feeling a little anxious. Fitting a yoga practice into your morning routine allows you to take some time out for you. Helping to calm the mind reducing stress and making you better equipped to handle stressful situations throughout the day. In yoga we focus on the movement flowing with the breath. We slow the breath down to calm the mind. When we breathe quickly our body goes into fight or flight mode, this can cause panic or anxiety. By slowing the breath we reduce stress hormones.
3. Heightens productivity and alertness
Starting your morning in a good frame of mind sets you up for continuing your day in the same way. Focusing early in the morning helps to stay focused for the rest of the day, and increase our productivity. Something ourselves or our bosses can appreciate during the working hours.
4. Who needs caffeine?
A morning coffee might be the first thing you reach for when you wake up, its not the best for us but we rely on it to give us that buzz we need to get going with our day. Doing exercise in the morning works the same way. An active yoga session is stimulating and energising, waking up the body, getting the heart rate up, blood pumping and releasing those endorphins that help lift our mood. Some good examples of dynamic movements that do this are sun salutations, backbends and twists.
5. Sweat is good
Did you know the average person has 2.6 million sweat glands? We may look at sweating as a bad thing, an inconvenience. But it actually works in our favour! Sweat fights germs, the glands excrete a natural antiobiotic called ‘dermciden’, helping to keep our skin and bodies clean and healthy. Its no doubt in a heated yoga class you will work up a sweat, but this will help your body to get rid of any toxins from the skin, helping you to start your day right. Follow with a shower and feel refreshed and re-energised from the inside out!
The muscles in our body are
used all the time and are the reason why we can move. It is so important that
we look after them; especially after physical training. Physical training
alters the appearance of muscles as well as their performance. When muscles
grow, the cells them-self change in size, no new cells are made. This is why we
feel pain after exercising. If we don’t look after our muscles, stretching them
after using them, it can result in overuse injuries such as stress fractures or
joint/ tendon inflammation.
In the 2-3 hours after
exercising our muscles are most fatigued – they need feeding!! Protein helps to
recover and grow muscles.
If you can imagine the
enzymes that help the process of recovery as a collection of little eager
construction workers ready to build – if they turn up to work and lack their
materials, their talent cannot be put to use, BUT, if you provide them with the
correct raw materials, they can perform work to the highest standards.
As well as muscles being
fatigued after exercise, your tissues and organs are too. When exercising,
everything is put to its limits. Restorative breathing is therefore also
something that helps recovery as it slows the heart back down and also
normalises the lungs again.
How can stretching help
There are many benefits that
stretching gives to help the recovery of the body after exercising.
Increased flexibility of different muscles groups
helps release constricted and contracted muscles back to their comfortable
state. This also helps increasing flexibility itself and injury prevention.
doing leg stretches after a long run increases muscular power and endurance.
helps the body to cool down, therefore returning the heart rate back to
resting. Once the blood circulation and heart rate are back to normal, this
allows the muscles to relax so recovery can begin.
muscles produces lactic acid which makes the muscles fatigued and sore. Stretching
eliminates the lactic acid build up so helps to relax the muscles in order to
recover and repair.
If muscles remain tight after exercising, it can increase your risk of an injury. Stretching helps loosen the muscles which minimises the risk of injury.
Improved range of motion
are not stretched usually remain constricted which prevents them being used to
their full potential. Therefore, if we keep stretching them after exercising,
the muscles performance when exercising will increase.
trainers, it is even more important to stretch post exercising. When you
stretch tired muscles, you give them better functional mobility and allow them
to synchronise properly.
muscles are constricted and tight it often causes peoples posture to change,
such as rounding the back. If we loosen up and stretch the muscles, you will
see a better posture develop.
allows a constant flow of nerve signals between the brain and muscles which
will increase performance.
During exercise your whole body is pushed to its limits. Breathing to create mind and body connections, help relax the body; when the body is relaxed the muscles are able to relax too.
promotes muscle growth; it elongates the fascia which helps the muscle to grow.
Are you interested in joining our 6 week Ashtanga course with Ryan? Starting Friday 20th September from 9:30-11am he will be breaking down the Ashtanga Primary Series sequence.
Okay so what is Ashtanga?
Ashtanga is a traditional series of postures performed in the same sequence everytime. It is a dynamic practice combined with focus on the breath. There are six different level sequences in Ashtanga each getting progressively harder. In traditional practice, students are expected to remember the movements, in preparation for a Mysore. A class which is unguided by the teacher and participants flow through the sequence on their own as a self led practice.
Usually an Ashtanga practice will begin with five repetitions of Surya Namaskara A and five repetitions of Surya Namaskara B, (Sun Salutations) followed by a standing sequence. Following this the practitioner will progresses through one of six series including a standard closing sequence.
The six series are as follows:
The Primary series: Yoga Chikitsa, Yoga for Health or Yoga Therapy
The Intermediate series: Nadi Shodhana, The Nerve Purifier (or The Second series)
The Advanced series: Sthira Bhaga, Centering of Strength
Advanced A, or Third series
Advanced B, or Fourth series
Advanced C, or Fifth series
Advanced D, or Sixth series
So the 6 week course focuses on the Primary Series, whats that?
For our course Ryan will be focusing on the Primary Series Sequence. The Start of all the Ashtanga Series. Here is a rough breakdown of what you can expect week by week.
Week One – Welcome talk about Ashtanga, Opening chant and handouts will be provided. A look at Sun Salutations (Surya Namaskara A and B) the fundamental postures.
Week Two – Fundamental Asana breakdown
Week Three – Primary Series Asana
Week Four – Primary Series Asana part 2
Week Five – Primary Series complete sequence, guided class
Week Six – Mysore self practice class/or a second full sequence guided class
Each week will include a recap of the previous weeks postures and linking the movements together. A sheet of the posture sequence will be provided to guide you, allowing you to refer to it whenever you need. All you need is your water, towel and excitement to learn!
Is this class for me?
If you are looking to increase your practice with a dynamic flow class, gain knowledge of Ashtanga terminology and Asana, to perfect your postures, then this course is for you! Suitable for beginners upwards, it will help any yogi to become more confident in their postures and practice.
To book in or for more information please contact: firstname.lastname@example.org to reserve your space, see you on the mat!