Cyclical Living: How Yoga Supports Menstrual Wellbeing

In yoga philosophy, Santosha is one of the Niyamas —personal practices or observances for living with more ease and awareness. Santosha means contentment , and it invites us to accept things as they are, to soften into the present moment, and to trust that we are enough, even when life feels messy or incomplete. This isn’t about pretending everything is perfect, or about being complacent and never having goals. It’s about finding peace within things as they are. It’s about letting go of the constant striving and comparison, and choosing to rest in what we already have, right now. On the Mat: Not Chasing, Just Being When we practice yoga, it's easy to fall into “doing” mode—pushing to go deeper, stretch further, master a posture. But Santosha reminds us: yoga is not a performance . It's a practice of meeting yourself where you are, without judgement. Maybe today the body is stiff, or the mind is busy. Can we still show up with kindness? Contentment on the mat might mean using a block or a bolster without guilt, resting in child’s pose without apology, or taking a gentler class when we feel depleted. It means honouring the body, even when it doesn’t move the way we wish it would. We don’t need to reach a certain pose to feel good. We can feel good simply by moving, breathing, and noticing what is. “From contentment (Santosha) comes supreme happiness.” — Yoga Sutra II.42 Off the Mat: Enough-ness in Daily Life Santosha in everyday life might look like being grateful for your morning cup of tea, even if the kitchen is a mess. It might be taking a slow walk in nature and feeling the sun or wind on your face, rather than scrolling through your phone. It asks us to pause the “when I have X, I’ll be happy ” cycle. You know the one—when the house is tidy, when the baby sleeps, when work calms down. But contentment is not a destination, it's a practice. We can be content in the chaos, not just after it. Yoga invites us to notice what is already here—connection, breath, life—and gently let go of what we think is missing. Santosha in Pregnancy Pregnancy can bring big shifts—physically, emotionally, mentally. Some days might feel glowing and empowered, others might feel heavy or uncertain. Santosha here is about trusting the process. Each stage, even the uncomfortable ones, is part of a deep transformation. There can be pressure to have a “perfect pregnancy”—to eat well, exercise, stay calm, look radiant. But this expectation can rob us of presence. You are doing enough simply by growing this new life. There’s no gold star for doing more. Just being here is a miracle. Practising Santosha might mean slowing down when you need to, saying no without guilt, or resting more than feels “productive.” It’s about being with what is, without trying to change or fix it. Postnatal: Letting Go of ‘Back to Normal’ After birth, the idea of Santosha can feel miles away. The body has changed, sleep is interrupted, emotions run high. But it is in this raw, beautiful vulnerability that Santosha becomes most powerful. Instead of rushing to return to “how things were,” we can begin to accept how things are now—this new version of you, this tiny being you’re learning to love and care for. Contentment doesn’t mean every moment is easy. It means we allow it to be enough. There may be days when getting dressed feels like a victory. There may be tears. There will certainly be love. Santosha reminds us to take the pressure off, to breathe, to appreciate the simple victories. Families and Contentment in the Everyday Family life is full and often fast-paced. We juggle school runs, work, meal plans, bedtimes. It's easy to fall into a cycle of wishing for more time, more help, more calm. Santosha asks: can we find joy in the ordinary? A cuddle at bedtime. A shared meal. A quiet moment when everyone is (finally) asleep. This doesn’t mean ignoring the hard stuff. But it means balancing the hard with gratitude, with presence, with enough-ness. It’s also a gentle reminder that we don’t need to fill every moment. Rest and slowness are valuable too. ________________________________________ A gentle invitation 🌿 Take a moment to notice something you’re grateful for—right now 🌿 Next time you’re on your mat, allow it to be enough—even if it’s just five minutes 🌿 In your day, pause to notice what’s already working, already beautiful 🌿 If you catch yourself striving or comparing, try whispering: “This is enough.” Santosha isn’t something we have to master. It’s something we return to—again and again—with softness. Because maybe, just maybe, we already have more than we know. Join me, Amber, for Santosha inspired clases this July, and throughout my teachings. Hatha Yoga, Pregnancy, Postnatal and Baby Yoga, Kids and Family Yoga, in Norwich.

"Asteya" is one of the Yamas in yoga philosophy—a guiding principle meaning non-stealing. At first glance, it sounds simple: don’t take what isn’t yours. But when we sit with it, we realise that stealing can take many forms, and Asteya is really an invitation to live with trust, integrity, and enough-ness. In our modern world, we are often encouraged—subtly or overtly—to compare, compete, and grasp. We scroll through social media and wonder if we’re doing enough, achieving enough, parenting well enough. We might not physically take from others, but we “borrow” their ideas of success, beauty, or perfection, and in doing so, we can steal from ourselves—the peace that comes with simply being where we are. On the Mat: Non-Stealing in Movement In our physical practice, Asteya is about not forcing. We don’t try to steal a posture our body isn’t ready for. We don’t rush ahead or push through pain. Instead, we notice what is available to us today, and meet ourselves there with compassion. Especially in pregnancy or postpartum, this might mean adapting, modifying, or even resting completely. That isn’t weakness—it’s wisdom. Off the Mat: Reclaiming What’s Ours Asteya also teaches us to reclaim what is ours—our breath, our time, our self-trust. We live in a culture that sometimes steals our attention constantly—through phones, advertising, and busy schedules. Small moments of yoga, breathwork, or mindful walks can bring us back to ourselves. And in family life, Asteya is a quiet practice of not rushing childhood, not comparing our children’s milestones, not wishing away the difficult phases. We remind ourselves that nothing is missing. This moment is enough. Pregnancy and Trusting the Body During pregnancy, Asteya can be a reminder to trust your own journey. No one else is growing your baby in your body. Yet it’s easy to compare—belly size, symptoms, energy levels, birth plans. When we compare, we unintentionally "steal" from our own experience. Each pregnancy is unique, and each body has its own wisdom. We can also look at this in terms of time and energy. Are we trying to do too much, to live as though nothing has changed? If so, we may be stealing from our own rest. Asteya asks us to slow down, to honour the energy that is needed to grow new life. In the Postnatal Period: Letting Go of Perfection After birth, Asteya might look like releasing the pressure to "bounce back." There is a myth that we should return to our old selves quickly, but this expectation steals from the sacred, slow process of healing and bonding. You haven’t gone backwards—you’ve grown and changed in ways that deserve patience and care. We might also reflect on emotional stealing—when we feel guilt for resting, or think we're falling short as a parent. These inner voices can rob us of presence and joy. What if, instead, we gave ourselves full permission to be in the messiness, the tiredness, the love? With Babies and Children: Time, Attention, and Presence Asteya can also help us reflect on how we give (and withhold) our time and attention. Our children need our presence more than anything fancy. But we also need boundaries. Sometimes we give too much and feel depleted—then resentment creeps in, and we’re not really giving at all. Yoga helps us tune into when we’re leaking energy or overextending ourselves. When we pause, breathe, and listen, we can give freely from a full cup, not from obligation. That’s the balance Asteya teaches—not to take too much, and not to give until we’re empty. ________________________________________ A gentle invitation So, how can you practice Asteya this week? ✨ Notice moments of comparison and soften them. ✨ Allow rest without guilt. ✨ Trust your path—whether you're pregnant, postpartum, or in the depths of parenting. ✨ Let your yoga be enough—even if it’s five minutes on the floor with your baby nearby. Asteya reminds us: when we stop grasping outward, we can receive inward. And what we find there might be more than enough. Join me for themed classes in Norwich including Hatha Yoga, Pregnancy Yoga and Postnatal and Baby Yoga.

Saucha is the first of the Niyamas in the yogic tradition—those gentle guidelines for how we care for ourselves and live in the world. While it’s often translated as cleanliness or purity, this can sound a bit rigid or clinical. Really, Saucha is about creating space, inside and out. It’s about clearing the clutter, physically and mentally, so we can see things more clearly and feel more like ourselves. This might mean cleaning our home, choosing food that feels nourishing, or even noticing when our thoughts are running wild and choosing to pause. It might look like taking five minutes for a stretch or deep breath before the rest of the day begins. For anyone—especially during pregnancy, postnatal recovery, or busy family life—this idea of simplicity and care can be a powerful tool. ________________________________________ 🧘‍♀️ Saucha in the Body The most obvious place to start is our physical body. In a yoga class, Saucha might mean arriving with clean feet and clothes, yes—but more deeply, it’s about moving with respect and listening to what your body needs. In pregnancy and the postnatal period, this could mean: • Choosing gentle movement instead of pushing through fatigue • Prioritising hydration, food, and sleep (when possible!) • Creating space in the body with mindful stretches or breathwork Here are a few yoga practices that support physical Saucha: 🌀 Alternate Nostril Breathing (Nadi Shodhana) A traditional practice for balancing and clearing the mind. Sit comfortably. Use the thumb and ring finger of your right hand to gently close one nostril at a time, inhaling through the left, exhaling through the right, then reversing. Continue for 1–3 minutes. Avoid in pregnancy if breath retention is involved—keep it gentle and flowing. 🧘‍♀️ Simple Twists and Side Bends Twists support digestion and help us release stuck energy. In pregnancy or postnatally, keep twists gentle and open (twisting away from the belly rather than compressing). Side bends create space around the ribs, which can feel especially nice in the later stages of pregnancy. (It is always best to practise with a trained teacher.) Ayuveda, the “science life” can also support the practise of Saucha in the body. Some local practioners include Faye of The Root of Wellbeing and Ivana . ________________________________________ 🧠 Saucha in the Mind Mental clutter can be harder to spot. It might show up as scrolling, worrying, overcommitting, or comparing ourselves to others. Practising Saucha might mean noticing when our mind is full, and asking: What do I really need right now? Is this helpful? This could be a cue to: • Take a walk without your phone • Sit quietly for a few minutes • Write down your thoughts to clear space mentally • Say no to something that drains your energy Even just a few minutes of relaxation or breath awareness can shift the whole tone of your day. 🌬️ Breathing for Clarity Try a longer exhale breath to calm the mind. Inhale for a count of 4, exhale for a count of 6. Repeat for 5 rounds. Let the breath be natural and soft. This is safe and beneficial in pregnancy, postnatally, and at any stage of life. Meditation We might think our mind is too busy or distracted to meditate. Our mind is naturally drawn to different thoughts and stimuli. To observe the thoughts you could try this “ Calming Cloud Meditation” which I have used in classes, inspired by Jilly Shipway. ________________________________________ 🛋️ Saucha in Your Environment We all know the feeling of walking into a clear, calm space—and how different that feels from walking into a mess. This doesn’t mean everything must be spotless! (Especially with small children, that’s rarely possible.) But even a small gesture—clearing a corner of a room, opening a window, lighting a candle—can shift the energy. If you would like to find out more about shifting the energy to create a calm and peaceful home I recommend Rachael of “ Everyday Feng Shui ”. This applies to your inner environment too. A messy headspace might need as much care as a messy kitchen. This is easier said than done, but in noticing and acknowledging the busy mind we can begin to calm and find space. The practises above may help. ________________________________________ 🤰 Saucha for Pregnancy Pregnancy brings huge changes, and it can be a time of both beauty and overwhelm. Saucha here is not about being perfect—it’s about supporting the process. You might choose: • Foods that feel easy to digest • Naps instead of more screen time • Quiet time instead of busy social plans You may also find yourself sensitive to noise, clutter or even certain people—this is your inner wisdom creating boundaries. Honour that. ________________________________________ 👶 Saucha for Postnatal Life In the postnatal phase, Saucha might look like: • Having one tidy corner for yourself when the rest of the house feels wild • A daily walk, even just around the block • A simple breathing practice while the baby naps on you Even 2 minutes of stillness can feel like pressing "reset." In Baby Yoga sometimes the relaxation might be very limited if baby won't settle, but every session I encourage softening the muscles, softening the jaw, taking a few deep breaths. ________________________________________ 🧒 Saucha with Children Children learn best by example. Saucha can be taught not as a chore, but as a way to feel better: • Tidying toys together as a way to "make space for play" • Washing hands with a short breathing practice • Talking about emotions as “clouds passing through the sky” It’s not about control—it’s about care. ________________________________________ ✨ Final Thoughts Saucha isn’t something we do once and tick off. It’s a daily invitation to return to clarity, simplicity, and care. Whether you’re rolling out your mat, wiping down the kitchen bench, or pausing to breathe, you are creating space for what really matters. Clear space. Clear breath. Clear mind. Everything else can wait. Join me for Saucha inspired classes of Hatha Yoga, Pregnancy Yoga, Postnatal and Baby Yoga in Norwich. Book here.

Aparigraha: The Practice of Letting Go In yoga, Aparigraha—often translated as non-attachment or non-hoarding—is a practice that invites us to release what we don’t truly need. In a world that constantly encourages accumulation, Aparigraha reminds us that true freedom lies not in having more, but in needing less. By letting go—of physical clutter, expectations, and emotional burdens—we create space to breathe, to move, and to be fully present. Stepping onto the yoga mat, we can begin to notice how we hold ourselves. Where is there tension, gripping, tightness? Is it needed to support us, or is it a habit born of stress? Often, what we carry physically reflects what we carry emotionally. Letting go on the mat mirrors the work we do off the mat—clearing space in our bodies, minds, and lives so that we can move with greater ease. This practice extends beyond the body to the spaces we live in and the thoughts we hold onto. We have so much—objects, responsibilities, mental noise—that it can feel overwhelming. But if we truly want to connect with ourselves, we don’t need more; we need less. Stripping back creates the space we need to thrive. For parents and caregivers, this might mean releasing the pressure to have all the latest baby gear, letting go of perfectionism in postpartum recovery, or simplifying routines to find ease. Non-hoarding is an invitation to trust that we already have enough. Aparigraha also calls us to examine our desires. What do we grasp for? We live in a world that constantly tells us we need more—more things, more success, more approval—to be happy. But is that really true? As Gandhi said, "The world has enough for everyone’s need, but not enough for everyone’s greed." Comparison fuels this cycle of wanting. Rumi reminds us: "Give up wanting what other people have." For new parents, this might mean letting go of comparisons—of birth stories, of baby milestones, of how quickly someone "bounces back." Instead of striving for an illusion of perfection, we can cultivate contentment with what we have and where we are. Another powerful aspect of Aparigraha is letting go of attachment to outcomes. Why do we practice yoga? Is there a goal—relaxation, strength, clarity? While intention is valuable, being fixated on a specific result can lead to frustration. In the Bhagavad Gita, Krishna tells Arjuna: "You have the right to work, but never to the fruit of work." This means we are called to act, to engage fully, without being attached to the results. Whether in yoga, work, or relationships, the practice itself is enough. This is especially powerful for parents navigating pregnancy, birth, and the unpredictable journey of raising children. We do our best, but we cannot control every outcome. Rather than being fixated on milestones, we can focus on being present in the process—whether it’s during pregnancy, in the postpartum period, or in the ever-changing reality of family life. We also hold onto ideas about ourselves that may not serve us. "I’m not good enough." "I should be further along." "I must meet certain expectations." These beliefs weigh us down. Emotions, too, can become burdens when we grip them too tightly. Anger, for example, is like a bar of soap—the tighter we hold it, the more it slips away. Instead of clinging to emotions, we can allow them to rise and fall like waves, knowing that they are temporary. Sometimes, the fears we hold aren’t even ours. A recent trip to London reminded me of this—unexpected anxiety surfaced, triggered by old warnings and experiences that weren’t relevant to my current reality. I had internalized messages about safety, crowds, and potential risks, yet everything went smoothly. This is much like the fears we carry into birth—stories from TV, family, or past generations that shape our expectations. But birth, like all experiences, is unique to each person. Just as I let go of old narratives about navigating a busy city with children, we can let go of outdated or unnecessary fears around birth. By surrounding ourselves with positive stories, affirmations, deep breathing, and visualization, we create space for a new and empowering experience. For new parents, this practice is invaluable. Parenthood is filled with expectations—both internal and external—but by releasing attachment to a specific way of being, we allow for more grace, more presence, and more ease. Aparigraha invites us to let go—of things, expectations, comparisons, and emotional burdens. In doing so, we create space for what truly matters: presence, connection, and a life lived with intention. Whether on the mat or in daily life, we can practice releasing our grip and trusting that, in this moment, we have enough, we do enough, and we are enough. Join me for Hatha classes in Norwich to explore this theme, and woven throughout my prenatal and postnatal classes.

In the yogic tradition, Brahmacharya is often translated as celibacy, or conserving sexual energy for spiritual purpose. This may not immediately seem relevant to your life, - however there is a deeper meaning about right use of energy, balance, and mindful moderation that can be applicable to all of us. In a world that constantly demands more—more time, more effort, more consumption—this ancient principle offers a guiding light for how we can live in harmony with ourselves and the world around us. Brahmacharya in Modern Life In today’s fast-paced society, where burnout and overstimulation are common, Brahmacharya teaches us to honour our limits. It invites us to question: Where are we expending too much energy? Where are we depleting ourselves unnecessarily? By embracing moderation and intentionality, we can cultivate a sense of inner balance, helping us navigate work, relationships, and personal growth with greater ease. As we transition into Spring, nature itself mirrors the wisdom of Brahmacharya. After the dormancy of winter, energy begins to rise—but in a measured, gradual way. The first buds don’t rush to bloom; they unfold at their own pace. This is a reminder to emerge from our own "winters" with care, pacing ourselves rather than rushing full-speed ahead. However with the warmth and sunshine we might be tempted to rush into projects and take on too much. Especially when we are brought up in a culture where productivity is valued. It is worth noticing where you spend your energy. If you are tired, considering how much sleep and what you spend your precious life force on can be insightful. Are you wasting it on ruminating or worrying? (Our brain uses approximately 20% of our energy, and there’s only so much they can process!) Are you resting enough? How much time are you spending on a screen? Pregnancy, Postnatal, and Family Life For those on the journey of pregnancy, postnatal recovery, and family life, Brahmacharya is an essential practice. During pregnancy, we are naturally called to slow down, nourish ourselves, and listen deeply to our body’s changing needs. It can be a challenge for anyone who likes to be in control and finds change difficult. Acceptance and embracing the idea of conserving energy is key. If we don’t, we might be even be compelled to slow down by uncomfortable symptoms such as extreme fatigue, back pain or Symphysis Pubis Disorder. Moderation in our food and drink naturally occurs towards the end of pregnancy, as we might need to eat little and often to accommodate for the growing baby. Certain foods might cause heartburn and we have to be mindful of what we take in. Despite the old saying "eating for two" we know this is just not necessary. The NHS says we only need 200 extra calories in the last 3 months, equivalent to two slices of toast. Continuing to eat a healthy balanced diet is key. This continues once baby is born, though i f you are breastfeeding you may need more calories. The postpartum period asks us to conserve our energy, prioritising rest and gentle movement rather than rushing to "bounce back." At a time when we might be low on sleep, question where is it most important to spend your precious energy? Where can you ask for help? Sometimes "less is more". From my own experience of being keen to get out and about to mum and baby groups, but then overdoing it! Take each day a step at a time and be gentle. For parents and families, Brahmacharya is about knowing where to direct energy wisely. It reminds us that we don’t have to say yes to everything. It’s okay to set boundaries, to take moments of stillness amidst the chaos, and to embrace simplicity in daily life. As well as this, modelling and practising moderation and patience is a great skill for children to learn. There is not always instant gratification (as electronic devices give) and we don't have to eat the whole Easter Egg in one go! Whether it’s choosing quality over quantity in family time, creating space for self-care, or limiting screen time, mindful moderation allows us to be more present and engaged with our loved ones. Practicing Brahmacharya On and Off the Mat On the yoga mat, Brahmacharya can be practiced by honouring our physical energy. In a yoga class you will often be asked to tune into yourself on that given day, and I encourage you to do so in a home practise too. Asking, “What do I need today?” This leads us to respect the body’s signals – deciding when to push ourselves and when to be more gentle. To choose sustainable movement over force and working with breath rather than against it. Instead of pushing to extremes, we focus on balanced effort, ensuring that our practice is nourishing rather than depleting. Off the mat, Brahmacharya shows up in our daily habits: how we eat, how we use technology, how we manage our schedules. It’s about cultivating discipline without deprivation—savouring just enough, consuming mindfully, and creating space for what truly matters. Religious Parallels Although from different religious backgrounds, I have observed how the Christian practice of Lent aligns with Brahmacharya. Lent is a 40-day period of prayer, fasting, and self-examination that leads up to Easter, a time for Christians to remember Jesus's life, death, and resurrection. Lent, like the yogic practise, encourages conscious abstention. Not as a means of restriction, but as a way to refocus and realign with deeper values. Whether it’s reducing distractions, simplifying our diet, or creating space for mindfulness, both Spring and Lent offer us an opportunity to reset and embrace moderation in a meaningful way. Living Brahmacharya with Grace This is my interpretation of Brahmacharya from my own understanding and experience, and others may teach and interpret it differently. Yoga is an ancient practise that is ever evolving and changing! As I see it, Brahmacharya isn’t about rigid self-denial; it’s about choosing what serves us best, moment by moment. It’s about knowing when to give and when to hold back, when to engage and when to rest. By weaving this wisdom into our daily lives, we cultivate a sense of harmony—not only for ourselves but for those around us. This season, may we embrace balance, honour our energy, and move through life with a mindful, abundant heart. Amber teaches Hatha Yoga, Pregnancy and Postnatal Yoga and Family Yoga in Nowich

Pregnancy is a transformative time, and yoga can be a wonderful practice to support both body and mind. But if you’re expecting, you may be wondering: Can I do pregnancy yoga with certain conditions? The answer is often yes—with modifications. Let’s explore how to safely practice yoga during pregnancy and address common concerns such as SPD, Placenta Previa or a breech baby. Yoga During Pregnancy: What to Avoid While yoga is generally beneficial, some poses and techniques should be avoided during pregnancy. These include: Deep backbends and deep core work (to prevent overstretching and pressure on the abdomen) Double leg lifts (which put strain on the lower back Lying on the front (to protect the growing belly) Cross-over and reverse postures (except for reverse triangle) Jumping from pose to pose (as it can be jarring to the joints and uterus) Lying on the back after 30 weeks (which may reduce circulation) Deep twists (if they feel uncomfortable) Long-held poses (due to increased flexibility from the hormone relaxin, which can lead to overstretching) Certain pranayama / breathing techniques (see below) A good rule of thumb: if it doesn’t feel right, don’t do it! Some debate exists around downward-facing dog—some sources advise against all inversions, while others suggest it’s fine if held for no longer than five breaths. Listen to your body and do what feels right. In a class a teacher should offer you alternatives if you don't want to practise an inversion. Breathing Techniques: A Note of Caution Breathing techniques, or pranayama, are incredibly helpful during pregnancy, but it’s best to avoid any that involve holding the breath, as this can lead to dizziness. Instead, focus on deep, steady breathing to promote relaxation and oxygen flow. Pregnancy Yoga Modifications for Specific Conditions Certain pregnancy-related conditions may require additional modifications. Here’s how to adapt yoga practice safely: Symphysis Pubis Dysfunction (SPD) SPD, also known as Pubic Symphysis Disorder, causes pain around the pelvic joint due to instability. Avoid: One-legged weight-bearing poses (such as climbing stairs, getting in and out of cars, or standing on one foot) Wide-legged poses (instead, use kneeling or staff pose for seated positions) Deep squats, warriors, and pigeon pose (which may increase pain) Instead, keep movements small, sit on blocks for support, and engage in gentle stretching without straining the pelvis. PGP, Pelvic Girdle Pain, refers to pain in the pelvic girdle area. You might find yoga is helpful in easing and preventing PGP, or you may need modifications similar to SPD. A qualified yoga teacher may recommend working with a physiotherapist to address the pain further. Placenta Previa Placenta previa occurs when the placenta is positioned low in the uterus, partially or fully covering the cervix. If you have been diagnosed with this condition: Seek medical approval before attending a yoga class. Avoid physical asanas if you have experienced bleeding. Focus on gentle movements and breathing exercises. Avoid deep pelvic-opening poses, such as deep unsupported squats. Use props like blocks to modify poses Breech Baby A breech baby means the baby is positioned bottom-first rather than head-down. While some poses should be avoided, others can help encourage the baby to turn, such as: Inversions (downward-facing dog, supported bridge pose) Child’s pose with hips raised Cat-cow pose (which may encourage optimal positioning) Many women instinctively feel the need to move onto their hands and knees in late pregnancy—this natural urge aligns with techniques that help reposition the baby. Other queries Pregnancy can come with many different concerns and you may wonder if you can practise yoga. If you are carrying twins, if you have high or low blood pressure, if you have a high BMI or many other questions come up. In all of these situations you can practise yoga in pregnancy. Yoga can be beneficial in reducing stress, improving mobility, and supporting overall well-being. Pregnancy yoga is about listening to your body and moving in ways that feel supportive rather than restrictive. When would you NOT practise yoga in pregnancy? Unless your doctor has prescribed bed rest (such as in the case of full placenta previa), pregnancy yoga is generally safe and adaptable for most women in the second and third trimesters. Working with a knowledgeable instructor ensures you receive proper guidance and modifications tailored to your body’s needs. If you are your first trimester (i.e. up until 12-14 weeks of pregnancy) it is not recommended to attend a Pregnancy Yoga class. The reasons for this and alternative suggestions are given in another blog Whether you have SPD, PGP, a breech baby, or any other concern, yoga can be a valuable practice to help you move through pregnancy with more ease and confidence. If in doubt check with your local teacher, and remember to listen to your body: your comfort and well-being come first! Amber teaches Pregnancy and Postnatal classes in and around Norwich.

Satya: The Practice of Truthfulness in Yoga and Life Satya, the Sanskrit word for truthfulness, is one of the Yamas outlined in Patanjali’s Yoga Sutras. It is an essential principle in yoga philosophy, guiding us towards honesty in thought, speech, and action. Truthfulness extends beyond simply telling the truth; it encompasses authenticity, integrity, and the courage to live in alignment with our values. Satya challenges us to examine the stories we tell ourselves and others, making space for vulnerability and deep self-awareness. As Brene Brown, a leading researcher on authenticity and vulnerability, reminds us, “Authenticity is the daily practice of letting go of who we think we’re supposed to be and embracing who we are.” Practicing Satya on the Yoga Mat When we step onto the yoga mat, Satya invites us to practice with honesty and self-compassion. This means listening to our bodies and respecting our limitations rather than forcing ourselves into a posture to meet an external expectation. It also means being truthful about our motivations for practicing yoga—are we here for self-care, personal growth, or external validation? Embracing truthfulness in practice leads to a more profound and authentic connection with ourselves and the present moment. When practising the postures, asanas, we can pay attention to our physical alignment and whether we are “cheating” by moving another part of the body. This is likely to be an unconscious decision by our body to compensate, but becoming aware of this can help us to undo the knots and repetitive patterns in our movement. This is often seen when holding babies, so in my postnatal classes we cover posture and baby holds.

“People ask me what my religion is. I tell them, “My religion is kindness.” His Holiness the XIV Dalai Lama In yoga, the principles that guide us are known as the Yamas and Niyamas, coming from the Yoga Sutras. Patanjali set out these ethical guidelines which can be interpreted today as a means towards living a balanced, meaningful life. The first of these Yamas is Ahimsa, often translated as non-violence, non-harm or compassion. While this might sound simple at first, Ahimsa has a profound depth that touches every aspect of our lives, from how we treat others to how we care for ourselves. In this blog, I want to explore what Ahimsa means, how it can be applied on the yoga mat and in daily life, and how it particularly relates to pregnancy, the postnatal period, and family life. What is Ahimsa? At its core, Ahimsa is the practice of non-violence in thought, word, and action. It’s more than simply avoiding harm—it’s an active choice to cultivate kindness, compassion, and understanding. This principle invites us to approach ourselves and others with gentleness, avoiding judgment, criticism, or unnecessary harm. Ahimsa begins with awareness. Often, harm is unintentional or stems from a lack of understanding. By bringing mindfulness into our actions, we can recognise where harm might be occurring and take steps to align our behaviour with kindness and care. Ahimsa on the Yoga Mat On the yoga mat, Ahimsa encourages us to practice with compassion for our bodies. It’s easy to push ourselves too hard, striving to achieve the “perfect” pose or comparing our abilities to others. Ahimsa reminds us to honour where we are, letting go of judgment and respecting our limits. For example: • Listen to Your Body: If a pose feels painful or uncomfortable, modify it or take a break. Yoga is not about forcing your body but working with it in a nurturing way. • Be Kind in Your Mind: Notice your inner dialogue during practice. Replace critical thoughts with encouraging ones, such as “I’m doing my best today.” • Create a Safe Space: Whether in a class or at home, ensure your practice space feels supportive and free of distractions, allowing you to focus on your well-being. Ahimsa in Daily Life Off the mat, Ahimsa asks us to approach the world with empathy and care. This might involve: • Kind Communication: Speak with honesty and gentleness, avoiding words that might hurt others. Practice active listening to truly understand others’ perspectives. • Compassionate Choices: Consider how your actions impact others, animals, and the planet. This could include choosing cruelty-free products or reducing waste to care for the environment. • Self-Compassion: Ahimsa also means being kind to yourself. Let go of self-criticism and prioritize rest, nourishment, and self-care when needed. Ahimsa During Pregnancy and Postnatal Life Pregnancy and the postnatal period are times of immense change, both physically and emotionally. During these stages, Ahimsa takes on a unique relevance, guiding us to care for ourselves and our growing families with gentleness and love. • In Pregnancy: o Practising Ahimsa during pregnancy means honouring your body’s needs as it nurtures new life. Rest when you’re tired, nourish yourself with wholesome foods, and avoid overexertion. On the yoga mat, focus on poses and practices that feel supportive, avoiding anything that creates strain or discomfort. o Emotionally, Ahimsa might mean letting go of perfectionism and embracing the changes in your body with acceptance. Pregnancy is a journey, and it’s okay to have days where you feel less than your best. Approach these moments with kindness. • In the Postnatal Period: o After childbirth, Ahimsa reminds us to be patient with ourselves as we recover. The body has done incredible work, and healing takes time. Avoid comparing yourself to others or feeling pressured to “bounce back.” Focus on gentle yoga practices and deep relaxation. o Connecting with your baby in a nurturing way that prioritises tenderness, this might mean skin to skin, gentle baby massage or yoga. Every baby is a person too, and deserves respect. We can do this for instance by telling them you are going to give them a massage or change their nappy. o Emotionally, Ahimsa might involve seeking support when needed . Whether it’s asking a partner to help with household tasks or joining a postnatal yoga group, kindness includes allowing others to care for you. Ahimsa in Family Life and with Children Ahimsa offers a beautiful foundation for parenting and family life. It invites us to cultivate a home filled with understanding and respect, where every member feels valued and safe. • Practising Ahimsa with children means approaching them with patience and empathy. Children are constantly learning, and mistakes are part of the process. Instead of reacting with frustration, guide them with gentle encouragement. • Modelling self-kindness is also a powerful way to teach children about Ahimsa. When they see you treating yourself with care and speaking kindly to yourself, they learn to do the same. • In family relationships, Ahimsa encourages us to listen deeply, avoid harsh words, and address conflicts with compassion. It’s about creating a supportive environment where everyone feels heard and loved. Embracing Ahimsa Ahimsa is a lifelong practice, one that deepens as we bring it into different areas of our lives. It starts with small, mindful choices—a moment of patience, a kind word, or a gentle stretch on the yoga mat. Over time, these small acts create a ripple effect, fostering greater peace within ourselves and in the world around us. Whether you’re on the mat, navigating the challenges of parenting, or simply moving through your day, Ahimsa reminds us to lead with love and compassion. It’s a practice that nurtures not only ourselves but everyone we encounter. Join me in embracing Ahimsa in your yoga practice and daily life. Whether you’re expecting, a new parent, or simply looking to bring more kindness into your world, yoga can support you on this journey. Contact me at Yoga with Amber for classes and resources tailored to your needs.

I have been pregnant twice, and I was lucky to have two straightforward pregnancies. Although I did experience some prenatal symptoms such as nausea, indigestion, cramps, fatigue and back ache, I believe that these were eased by some of the choices I made. These are also things that often come up in conversation in my Pregnancy Yoga classes, so in this blog I want to share some of the things that help me in my pregnancies. These are my personal experiences and by no means a prescriptive list of what you should do! Listen to your own body, situation and needs. 1.Keeping active Before my first pregnancy I was fairly active, I went to fitness classes, “body balance” and swimming, and I kept doing so through my pregnancy. I took up Pregnancy Yoga, and carried on with yoga afterwards as well. There are many benefits to yoga during pregnancy, which you can read in another blog here . I kept up gentle exercise in swimming (be careful of breaststroke if you have pelvic pain) and walking is amazing. Even in my second pregnancy, when I had I had a two-year-old in lockdown I was kept active with her, doing around 7000 steps a day. By my second pregnancy I had started running too, but stopped when I was feeling sick. However it is safe to keep running and you can keep up with your previous exercise, as the NHS recommend keeping active during pregnancy ( read more here .) 2.Posture Being aware of my posture throughout the day I believe helped me to ease discomforts such as back pain and indigestion. Even now as a yoga teacher, I don’t have the best posture, but pregnancy helped to remind me to sit and stand more evenly! Standing with my weight on both feet, and flattening my lower back slightly helped my lower back (your pelvis may be differently aligned so do check with a physio or yoga teacher). Sitting upright instead of slumping in a sofa (use cushions, or sit leaning against the sofa – see photo), and not crossing my legs would give baby space to move into an optimal position. These were also better for my hips and knees and digestion! These are things I can encourage and remind in a yoga class, but taking it into your daily life makes a big difference, well it did for me. 3.Pregnancy pillow It is recommended to sleep on your side during pregnancy, to reduce the risk of stillbirth ( read more from Tommy’s here ). But it is not always comfortable. It’s usually suggested to have a pillow between your knees and ankles which can help it feel more comfortable. You don’t have to get a special “pregnancy pillow” but I did and I loved it so much I still use it 7 years later! Also an extra thin cushion or blanket under my left hip because I had some hip pain. 4.Connecting with other people In my first pregnancy, I didn't really know anyone else who was pregnant. When I started attending pregnancy yoga I met other people in the same situation as me, and it was great to know others were going through the same things, learning along with me. We kept in touch, and in the pregnancy and postnatally was such a lifeline to be able to message and help each other. Even in my second pregnancy, when I did then have some friends with babies, it was still lovely to be in group of pregnant people at yoga classes. 5.Nutrition We know that a healthy balanced diet is key to our health, so this applies prenatally as well. Personally I needed to eat little and often, especially into the third trimester, but you don't need to eat for two! If you do get hungrier (and you do need more calories in the third trimester) stick to nutrient dense and nutritious snacks and small meals. As for cravings, I feel this is somewhat our body telling us what we need. In my first I really wanted juicy fruits, I was due in September, so I believe that was keeping me hydrated over the summer. If you have non food cravings of course don't eat these! NHS recommendations can be found here , and if you have concerns then see a nutritionist. 6.Hypnobirthing Hypnobirthing helped me so much, because I was really scared of giving birth. I was enjoying my pregnancy, but didn’t know how I could cope with birth. There is more about this wonderful method on my website, but suffice to say I actually looked forward to birth. I went on to have two incredible birth experiences and ultimately changed my life as here I am now teaching it. 7.Seeking help when you need it I advocate listening to your body and following your instincts. However that doesn't mean you have to do everything alone. So for example, when I was concerned about reduced movements we called up medicom and spoke to the midwife. She helped me and reassured me. Asking for help and support is okay. Second time around I needed help with looking after my daughter. I was growing another human being and my body was more tired, that is normal. 8.Accepting the changes and differences A lot of us are used to very much being in control and used to how we look and feel. Of course pregnancy changes things. For some people, that's very welcome, they enjoy it and embrace it but for some people, this can be really challenging. Knowing that it is normal for your body to be changing helped me. It was frustrating when I couldn’t do things I could usually, walking slower, towards the end breathing is harder. But learning about things such as you have less lung capacity, helped me to give myself a bit of kindness. So cut yourself some slack. Allow yourself to rest a little bit more, and know that every day is one day closer to meeting your baby! I hope sharing my experience helps you. This is not a complete list - I am very grateful to the support of my husband, my family and the NHS too, and I am sure there are other things that helped me to have some positive experiences. As I said at the start, do take your own lifestyle and needs into account first.