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What is Yoga Nidra?

Thu, 05 Feb 2026 11:22:59 GMT

Yoga Nidra: The Practice of Deep Rest

In our busy modern lives, rest often feels like a luxury rather than a necessity. Even when we stop moving, the mind can keep racing—planning, worrying, or replaying the day. Yoga Nidra, often described as “yogic sleep,” offers a different kind of rest: one that nourishes the nervous system deeply while we remain consciously aware. This ancient yet increasingly relevant practice invites us to slow down, let go, and rest in a way that supports both body and mind.

What Is Yoga Nidra?

Yoga Nidra is a guided meditation practised lying down, usually in Savasana. You are led through a series of stages—such as settling the body, breath awareness, body sensing, imagery, and rest—designed to move you into a deeply relaxed state.

Although the body appears to be asleep, the mind remains gently alert. This unique state between waking and sleeping allows the nervous system to fully settle, while awareness is maintained. Unlike many seated meditation practices, Yoga Nidra requires no effort, concentration, or physical ability. You simply lie down and listen.

In yoga philosophy, this state is said to access deep layers of consciousness where restoration and healing can occur.

A Brief History of Yoga Nidra

The roots of Yoga Nidra can be traced back to ancient tantric practices, but the form most people are familiar with today was systematised in the 20th century. In recent decades, the practice has been carefully researched, adapted, and re-rooted in its wider yogic and tantric context by teachers such as Uma Dinsmore-Tuli and Nirlipta Tuli.

Through their work and the founding of The Yoga Nidra Network, Yoga Nidra has evolved into a trauma-aware, inclusive, and accessible practice. This approach recognises rest as a deeply political and healing act—especially in cultures that value productivity over wellbeing. It also honours the diverse roots of Yoga Nidra, moving beyond a one-size-fits-all approach.

The Benefits of Yoga Nidra

Yoga Nidra supports wellbeing on many levels:

• Deep nervous system rest – It activates the parasympathetic “rest and digest” response, helping the body feel safe.

• Improved sleep – Regular practice can help with insomnia and broken sleep.

• Stress and anxiety reduction – By calming the mind and body together.

• Emotional regulation – Creating space to process feelings without overwhelm.

• Physical restoration – Supporting healing, immunity, and energy levels.

• Mental clarity – Many people report feeling refreshed, clearer, and more grounded after practice.

One session of Yoga Nidra can feel as restorative as several hours of sleep, particularly when we are overtired or depleted.

Yoga Nidra in Pregnancy and the Postnatal Period

Yoga Nidra can be especially supportive during pregnancy and early parenthood, when rest is often fragmented or hard to come by.

In pregnancy, it offers a way to rest comfortably while connecting inwardly, helping to reduce stress and support emotional balance. It can also help expectant mothers practise letting go and trusting the body’s natural rhythms.

In the postnatal period, Yoga Nidra can be a lifeline. When sleep is disrupted, this practice allows deep rest without needing to “sleep on demand.” Even short practices can help restore the nervous system and offer a sense of being held and supported.

Many parents find Yoga Nidra becomes a form of self-care that feels achievable, nourishing, and kind.

On the Yoga Mat and in Daily Life

On the mat, Yoga Nidra reminds us that yoga is not only about movement or effort. It teaches us to rest consciously, to listen inwardly, and to allow ourselves to be supported.

Off the mat, the effects often ripple into daily life. With regular practice, we may notice:

• A greater ability to pause rather than react

• Increased patience with ourselves and others

• A deeper respect for rest and boundaries

• A softening of self-judgement

Yoga Nidra gently challenges the idea that we must always be “doing” in order to be worthy.

Cautions and Considerations

While Yoga Nidra is generally very safe and accessible, there are some important considerations:

• For those with trauma, PTSD, or severe anxiety, stillness and inner awareness can sometimes feel uncomfortable. A trauma-informed teacher and choice-based language are important.

• Falling asleep is common—and not a problem—but the benefits deepen when awareness is gently maintained.

• Comfort matters: support the body well with blankets, cushions, or side-lying positions, especially in pregnancy.

As with all yoga practices, it should feel supportive rather than overwhelming.

A Practice of Remembering How to Rest

Yoga Nidra is not about fixing ourselves. It is about remembering how to rest, how to listen, and how to be with ourselves as we are. In a world that often asks us to push through exhaustion, this practice offers something quietly radical: permission to stop. As taught by Uma Dinsmore-Tuli and Nirlipta Tuli, Yoga Nidra becomes not just a technique, but a way of reclaiming rest as a vital, healing, and human need. Whether you are pregnant, postnatal, parenting, or simply navigating a busy life, Yoga Nidra offers a place to land—softly, safely, and without effort.

How to practise

All you need is a place to rest, and you can do it yourself (see Yoga Nidra made Easy by Uma Dinsmore-Tuli and Nirlipta Tuli). It can be easier to start with a guided practice, either with an audio recording or live. The Yoga Nidra Network makes recordings freely available.

To join a live practise I offer online circles I call “Moon Circles” where you can join for a chat and a yoga nidra practice.

I also include Yoga Nidra as a key element of my yoga retreats.

What is Baby and Postnatal Yoga?

Mon, 29 Dec 2025 20:22:17 GMT

Find out what to expect...

What Is Baby and Postnatal Yoga?

Baby and Postnatal Yoga is a warm, welcoming class specially designed for new mums and their babies to practise yoga together. At its heart, yoga means union – uniting mind, body, and breath. In this stage of life, it also means nurturing the growing bond between you and your baby, while gently supporting your own recovery after birth.

These classes are about much more than exercise. They offer a space to slow down, to reconnect with yourself, and to feel supported during a time of huge physical, emotional, and hormonal change.

Suitable From Birth Until Crawling

Baby and Postnatal Yoga is suitable from birth (or 6 weeks post caesarean) until your baby is crawling. Classes are relaxed, friendly, and baby led. Babies are welcome exactly as they are – feeding, sleeping, wriggling, crying, or simply observing. You are always encouraged to respond to your baby’s needs first.

You will learn gentle massage and yoga based movements to support both your baby and your beautiful postnatal body. For babies, these practices can help with digestion, wind, sleep, and physical development. For mums, the yoga supports postnatal recovery by gently rebuilding strength in the core, back, and pelvic floor, while also releasing tension from feeding, carrying, and everyday life.

What Happens in a Class?

Each class follows a familiar and reassuring structure. Repetition helps babies feel safe and settled, and allows you to build confidence week by week. You’ll also learn simple rhymes and movements that you can easily repeat at home.

Every session includes:

• Gentle movement for mum

• Baby yoga and massage

• Breath awareness

• Time to rest and relax at the end of class

There is always space to pause, feed, cuddle, or simply observe. Nothing is forced, and everything is optional.

More Than a Baby Class

While the weekly one hour class is at the heart of Baby and Postnatal Yoga, the support extends far beyond that hour. These classes are designed to offer continuity, reassurance, and community throughout the term.

What’s included:

�� Weekly class (with the option to catch up on another day if you miss one)

�� A recording of one class each week to practise again at home

�� A handout outlining what we covered in class

�� Extra audio recordings to support you between sessions

�� A supportive WhatsApp community group and encouraged connections beyond this

�� Last week of term celebrations to mark your shared journey

This layered support recognises that postnatal wellbeing doesn’t happen in isolation. Connection, reassurance, and knowing you’re not alone are just as important as movement and rest.

Which Baby and Postnatal Yoga Class Is Right for You?

I run two different Baby and Postnatal Yoga classes, and it’s very common to feel unsure about which one to choose. Rather than being based strictly on age, the classes are guided by your baby’s stage of development, as well as your needs as a mum.

�� Baby and Postnatal Yoga (Birth to Crawling)

This class is nurturing and restorative, supporting you through the early postnatal months while building confidence and strength.

It includes:

• Baby massage and gentle yoga movements

• Hip sequences to support digestion, wind, and physical development

• Moves with mum and baby, including different ways to hold and move together

• Tools to support baby sleep and settling

• Postnatal focused yoga poses and breathwork

• Gentle strengthening for the pelvic floor and abdominals, with some elements inspired by Pilates

The pace is calm and spacious. It’s completely fine if your baby needs feeding, changing, cuddling, or sleeps during the class. We always finish with a shared guided relaxation, sending you both off feeling calm and supported.

You’ll also receive a recording and handout after class to help you continue the practice at home.

�� Adventurous Baby and Postnatal Yoga (Mobile Babies)

Adventurous Baby and Postnatal Yoga is for mobile babies, roughly from 6 months to 18 months, or once your baby is confidently moving.

These classes are playful and energetic, designed to keep curious, active babies engaged. We move into the session more quickly and explore fun themes such as “On Safari”, with themed songs, props, and toys.

Expect:

• More adventurous baby movements such as bouncing, swinging, and gentle inversions

• Time to connect and move together before transitioning to mum focused yoga

• A longer and more dynamic yoga practice for mums, adapted to individual needs

We finish with bubbles and a short relaxation. Babies are welcome to explore and move around freely. If they continue to play, I keep an eye on them so you can rest. Everything is optional and led by your baby, as long as they are safe.

Why Baby and Postnatal Yoga Matters

The early months of motherhood can feel joyful, overwhelming, and exhausting – often all at once. Baby and Postnatal Yoga offers a place to slow down, to feel held by community, and to reconnect with yourself and your baby.

Many mums choose to rebook term after term, which is one of the best testaments to how nourishing and supportive these classes can be. Read this testimonial from a client...

"Baby yoga is a fun class for the babies, spending time bonding with them and to pick up ideas on how to incorporate them into yoga practice at home. And enjoying some movement and relaxation at the same time! Postnatal yoga has been so helpful for me in my postpartum recovery, and reconnecting my mind and body in new ways. And brilliant to have a mum focused class I could bring my baby to, Amber even offers baby holding services if required!
Amber is a calming presence and a lovely teacher. I will miss these classes when my maternity leave ends! But hope to come to some of her retreats in future." Elly

Class Times, Locations, and Accessibility

Classes run on Mondays in Spixworth on the outskirts of Norwich, and on Thursdays at Hellesdon Community Centre, Norwich. Prices vary depending on the number of weeks in the term. Location and directions are sent on booking.

Subsidised Spaces

I am committed to making yoga accessible. I offer significantly discounted places for Pregnancy and Baby Yoga classes for those in low income households. Please feel free to get in touch, or pass this on to anyone who you think might benefit.

Thank you!

Baby and Postnatal Yoga is about care, connection, and confidence in early motherhood. You and your baby are very welcome.

The Yamas and Niyamas

Tue, 25 Nov 2025 10:26:13 GMT

The Yamas and Niyamas: Guiding Principles for Yoga On and Off the Mat

As we come to the end of this year of exploring yoga philosophy, it feels fitting to revisit the foundations that weave through all of our work together: the Yamas and Niyamas. These ten guiding principles, described in the Yoga Sutras of Patanjali, offer a way of living with more awareness, compassion, and balance—on the yoga mat and throughout daily life.

Who Was Patanjali?

The Yoga Sutras were written around 2,000 years ago and attributed to Patanjali, though his true identity remains mysterious. Some believe he/she was a single sage; others think the name may represent a collection of teachers. He is variously described as a philosopher, healer, and grammarian. Regardless of who they were, the teachings attributed to him/her still resonate today, reminding us that the challenges of the human mind are timeless.

This work outlines the eight-limbed path of Ashtanga Yoga. The first two limbs—the Yamas and Niyamas—form the ethical and personal foundations of yoga.These are for everybody, not just for yoga students, and form a framework for a harmonious society. We could all do with integrating these into our lives. Perhaps it begins with our dedicated yoga practise on the mat, but then it can ripple out and become part of how we live our lives.

Here I have recapped the meaning of each strand, and practical ways to practise it on the yoga mat and off the yoga mat.

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The Yamas

The Yamas guide how we relate to the world and others.

Ahimsa – Kindness / Non-violence

Meaning: Compassion in thought, word, and action.

On the Mat:

• Listening to your body and avoiding strain.

• Replacing self-criticism with gentle encouragement.

• Allowing space for rest and softer versions of postures.

In Daily Life:

• Speaking kindly to yourself on low-energy days.

• Practising patience and gentleness in relationships.

• Creating a home atmosphere where everyone feels safe and respected.

Satya – Truthfulness

Meaning: Honesty with ourselves and others.

On the Mat:

• Acknowledging how your body feels each day.

• Choosing variations that match your energy rather than forcing shapes.

In Daily Life:

• Communicating with honesty and compassion.

• Recognising your own needs and expressing them clearly.

• Letting go of “shoulds” and embracing what is true for you.

Asteya – Non-stealing

Meaning: Not taking what isn’t freely offered.

On the Mat:

• Avoiding comparison, which steals your focus and joy.

• Staying with your own breath rather than “borrowing” someone else’s pace.

In Daily Life:

• Respecting others’ time and energy.

• Allowing rest without guilt rather than stealing from your future wellbeing.

Brahmacharya – Wise Use of Energy

Meaning: Moderation and conscious use of your life force.

On the Mat:

• Balancing effort and ease—using strength where needed, softening where possible.

• Avoiding extremes such as over-practising or under-practising.

In Daily Life:

• Protecting your energy by setting boundaries.

• Choosing activities and relationships that nourish you.

• Pausing before automatically saying “yes.”

Aparigraha – Non-grasping

Meaning: Letting go of attachment.

On the Mat:

• Releasing the need to achieve a perfect posture.

• Allowing your practice to be different each day.

In Daily Life:

• Letting go of expectations in parenting and family life.

• Creating space by decluttering physical or mental “baggage.”

• Trusting the natural ebb and flow of life.

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The Niyamas

These observances guide how we relate to ourselves.

Saucha – Clarity / Purity

Meaning: Creating physical and mental clarity.

On the Mat:

• Arriving on the mat with intention.

• Using conscious breath to clear tension.

In Daily Life:

• Decluttering your environment to reduce stress.

• Nourishing your body with wholesome food and grounding routines.

Santosha – Contentment

Meaning: Gratitude and acceptance of the present moment.

On the Mat:

• Appreciating your body for what it can do today.

• Finding ease and pleasure in simple movements.

In Daily Life:

• Enjoying small moments of joy: a warm drink, fresh air, a child’s laughter.

• Letting go of striving and embracing “enough.”

Tapas – Steadfastness / Discipline

Meaning: Inner fire that supports growth.

On the Mat:

• Showing up consistently, even for a short gentle practice.

• Building strength gradually and mindfully.

In Daily Life:

• Committing to habits that support your wellbeing.

• Practising small daily acts of care—even when motivation is low.

Svadhyaya – Self-study

Meaning: Observing your habits and learning from life.

On the Mat:

• Noticing patterns in your practice: tension, resistance, ease.

• Using breath and movement to understand your inner world.

In Daily Life:

• Journalling, reading yoga philosophy, or simple self-reflection.

• Observing your reactions with curiosity rather than judgement.

Ishvara Pranidhana – Surrender

Meaning: Trusting in something larger than the individual self.

On the Mat:

• Softening into rest postures like Savasana.

• Letting go of control and allowing breath to guide movement.

In Daily Life:

• Releasing perfectionism in parenting and home life.

• Trusting the unfolding of pregnancy, birth, and family rhythms.

• Allowing support from others and from life itself.

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A Year of Yoga Philosophy

Throughout this year, we explored these principles individually—Ahimsa, Ishvara Pranidhana, seasonal living, and yoga for pregnancy and parenting. Together, the Yamas and Niyamas form the thread running through them all.

They are not rules but invitations: ways to return to ourselves with compassion, clarity, and intention. Whether you are on your yoga mat, navigating the demands of family life, or simply moving through your day, these teachings offer gentle guidance.

Thank you for being part of this year of reflection and learning. May the Yamas and Niyamas continue to support you in every season, both in yoga and in life.

Ishvara Pranidhana: The Art of Surrender in Yoga and Daily Life

Mon, 27 Oct 2025 16:28:35 GMT

In yoga philosophy, one of the Niyamas, or personal observances, is Ishvara Pranidhana. Often translated as “surrender to a higher power,” it invites us to release control and trust in something greater than ourselves. For many, this can sound abstract or even uncomfortable – we live in a world that often values independence, striving, and doing. Yet, Ishvara Pranidhana teaches us that there is strength and peace in letting go. It’s about softening the grip of the ego, allowing life to unfold with faith and acceptance.

What is Ishvara Pranidhana?

The Sanskrit word Ishvara can be understood as the divine, universal consciousness, or simply a sense of something beyond the individual self. Pranidhana means surrender, devotion, or dedication. Together, they express a willingness to trust the flow of life, to offer our efforts without clinging to results.

In the Yoga Sutras of Patanjali, Ishvara Pranidhana appears several times as a key to spiritual growth. It’s not necessarily about worshipping a deity – rather, it’s about cultivating humility, trust, and a sense of connection to the greater whole. It reminds us that while effort is necessary, we are not in control of everything. Sometimes, peace comes when we stop forcing outcomes and instead allow ourselves to be guided.

Ishvara Pranidhana on the Yoga Mat

In our yoga practice, surrender can take many forms. It might mean softening into a posture rather than pushing for depth, or finding ease in the breath when the mind resists stillness.

When we come to the mat, we bring both effort (abhyasa) and surrender (vairagya). Ishvara Pranidhana helps balance these energies. We do the practice with dedication and awareness, but without attachment to achieving a perfect pose or performance.

For example:

• In forward folds, notice the tendency to pull or strain. Instead, breathe and let gravity assist the release.

• In Savasana, practise true surrender by letting the body rest completely and allowing the breath to flow naturally.

• In meditation, when thoughts arise, gently let them go, trusting that each moment is part of your practice.

Surrender on the mat is not weakness. It’s the wisdom to recognise when effort has done its part, and when acceptance can carry us further.

Surrender in Daily Life

Beyond the mat, Ishvara Pranidhana invites us to trust life’s unfolding. Often, we meet situations that challenge our sense of control – uncertainty, change, or loss. Surrender here does not mean passivity. Rather, it’s a conscious acceptance of what is, paired with faith that we are supported, even when things don’t go according to plan.

You might explore this through:

• Letting Go of Perfectionism: Doing your best, but not judging yourself harshly when things aren’t ideal.

• Trusting the Process: When facing challenges, remember that not everything needs to be solved immediately. Sometimes answers come with time.

• Mindful Living: Taking pauses throughout the day to breathe and reconnect, reminding yourself that you don’t have to hold everything alone.

Ishvara Pranidhana in Pregnancy and Postnatal Life

Pregnancy and early motherhood are profound lessons in surrender. From the moment of conception, life unfolds in ways we cannot control. The body changes, emotions fluctuate, and the path of birth and parenting rarely goes exactly as planned. Ishvara Pranidhana reminds us to trust this process and to let go of rigid expectations.

• In Pregnancy: Surrender may mean listening deeply to the body, resting when needed, and accepting that some days will feel easier than others. Each stage of pregnancy offers an invitation to trust your body’s innate wisdom.

• During Birth: The act of giving birth is itself a powerful expression of surrender. We prepare through practice and knowledge, but in the moment, it’s about allowing the body to lead and letting go into the rhythm of nature.

• In the Postnatal Period: Surrender takes the form of patience and self-compassion. The transition into motherhood is not linear – it’s full of learning, emotions, and unexpected moments. Ishvara Pranidhana teaches us to soften into this new identity, accepting help and releasing the need to be perfect.

Ishvara Pranidhana in Family Life

Family life constantly offers opportunities to practise surrender. Whether it’s adapting to the needs of children, balancing work and home, or navigating relationships, life rarely follows a set plan. We learn, again and again, to let go of control and meet each moment as it comes.

Practising Ishvara Pranidhana as a family might mean:

• Letting Go of Outcomes: Allowing children to explore and make mistakes rather than trying to manage every detail.

• Being Present: Surrendering distractions and giving your full attention to loved ones.

• Trusting in Connection: Even when there are challenges, trusting that love and communication can guide you through.

Living the Practice of Surrender

Surrender is not giving up; it’s opening up. It’s the quiet confidence that we can meet life as it comes, grounded in trust rather than fear. On the yoga mat, in pregnancy, or within the rhythms of family life, Ishvara Pranidhana reminds us that we are part of something larger – a flow that supports and sustains us.

Each time we breathe deeply and release the need to control, we invite grace in. Over time, this becomes a way of living: a dance between effort and ease, doing and being, holding on and letting go.

May your yoga and your life be infused with this gentle strength of surrender.

If you’d like to explore this practice further, join me for yoga classes in Norwich or online, where we weave these yogic principles into movement, breath, and daily mindfulness.

Svādhyāya: Coming Home to Ourselves

Thu, 25 Sep 2025 19:02:42 GMT

“When we understand ourselves, we understand the universe.” – Patanjali

In yoga philosophy, Svādhyāya is one of the Niyamas described in the Yoga Sūtras of Patañjali. It’s often translated as self-study – the practice of looking inward, getting curious about who we are, and understanding the patterns, stories, and beliefs that shape our lives.

It’s not about self-criticism or judgment. Rather, it’s about gentle awareness – peeling back the layers to meet ourselves more fully. Over time, this process can be both humbling and liberating. It can show us where we are stuck, and it can also reveal the deep wisdom and strength that already exist within.

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On the Mat: Awareness in Action

Yoga asana (posture) is widely taught and practised, so this gives us an ideal space for svādhyāya. Each time we step onto the mat, we have a chance to notice:

• How do I respond when something feels challenging?

• What happens when I wobble or fall out of a balance?

• Where does my mind wander when things get quiet?

When we bring ourselves to the “edge” of our experience we may feel uncomfortable. What do you notice in the different layers of being - the response of the body, the breath, the energy and the thoughts?

These observations are powerful. They mirror how we respond off the mat too – to stress, to uncertainty, to change. By noticing our tendencies in a safe and embodied space, we begin to understand ourselves more deeply.

Self-study might also look like journaling after class, noticing the emotions that surfaced, or simply observing your breath with curiosity. It’s about asking Why? without needing to fix anything.

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Off the Mat: Inner Reflection

Svādhyāya doesn’t stop when we roll up the mat. In daily life, it can be the practice of noticing our habits, our reactions, and the stories we tell ourselves. Do we always rush? Do we avoid stillness? Are we kind to ourselves, or do we hold ourselves to impossible standards? As we become more accustomed to observing our actions and thoughts we take the role of the “witness” – rather than being led BY our thoughts we can take a step back and observe.

I particularly like enquiring into the elements within myself, how I identify and express earth, water, fire and air. It can be an interesting exercise to look at your star sign and element, and see how this might affect you too. For example if we are earthy we might feel grounded, but too much earth and we can feel stuck. If we have more fire then we could feel passionate and driven, though too much could be explosive! It isn’t about judging what is right or wrong but noticing, then if you wish and need to bringing some balance in.

Svādhyāya is also interpreted studying sacred texts or wisdom teachings – not as academic exercises, but as mirrors that reflect deeper truths about our human experience. There are many books out there on yoga, a place to start is sacred texts of The Yoga Sutra, The Upanishads or Bhagavad Gita. Even reading a few lines from the Yoga Sūtras can open new layers of understanding. Or my recent favourite, (though not a quick read!) Yoni Shakti, a recent book with thorough reference to the scriptures, previous literature and modern experience.

Self-study also invites us to look with compassion at our lineage – the beliefs and patterns we’ve inherited from family or culture – and decide which ones still serve us, and which we might gently release.

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Svādhyāya in Pregnancy: Listening Within

Pregnancy offers a powerful opportunity for svādhyāya. As the body changes and priorities shift, we are invited to listen more deeply than ever. It’s a time to ask:

• What beliefs do I hold about pregnancy or birth, and where do they come from?

• How can I trust my intuition as it guides me?

• What does my body truly need today?

Pregnancy can be a chance to take stock of what is important to us. Self-study here might mean journaling your hopes and fears, connecting with your baby through meditation, or exploring stories about birth that feel empowering rather than fear-based. It’s also about recognising that every pregnancy is unique – and that your way is valid and worthy.

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Postnatal Life: Redefining Identity

After birth, svādhyāya often takes on new meaning. We might feel like we’re rediscovering ourselves – not just as parents, but as individuals whose bodies, minds, and priorities have shifted. This time of life known as matrescence invites deep compassion and curiosity.

Self-study could mean gently exploring who you are now, beyond the roles you hold. It might mean noticing moments when self-criticism arises, or when comparison steals your joy. And it might also mean celebrating new strengths you didn’t know you had.

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Families and Relationships: Learning Together

When applied to family life, svādhyāya reminds us that relationships are opportunities for reflection. Children, especially, can be profound teachers – they mirror our moods, challenge our patience, and reveal where we still have growing to do.

Self-study here might mean pausing before reacting, questioning assumptions, or listening more deeply to the people around us. It’s about recognising that we are always evolving – and that every interaction is a chance to learn. With family life we may not have time to study the texts, so know that our most important guru is our inner teacher.

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Gentle Practices of Svādhyāya

Here are a few simple ways to explore self-study at home:

�� Reflective journaling – Spend five minutes writing freely about your day, your feelings, or a yoga practice. Notice recurring themes.

�� Mindful check-ins – Pause once or twice a day and ask: How am I really feeling? What do I need?

�� Meditation – Sit quietly with the breath and simply observe. When thoughts arise, notice them without judgement.

�� Study and contemplation – Read a short passage from a yoga text or inspirational book. Reflect on how it applies to your life.

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A Gentle Invitation

Self-study is a lifelong practice. It doesn’t require grand gestures – only honesty, curiosity, and kindness. Through svādhyāya, we come to know ourselves not as we think we “should” be, but as we truly are. And in that knowing, we find space for growth, healing, and deeper connection – with ourselves, with others, and with the world around us.

“Yoga is the journey of the self, through the self, to the Self.”

— The Bhagavad Gita

Join me, Amber, for yoga classes in Norwich and around - Hatha Yoga, Pregnancy Yoga, Postnatal Yoga, Family and Childrens Yoga, mini retreats and more.

Tapas: Nurturing the Inner Fire

Wed, 27 Aug 2025 18:50:24 GMT

A new habit this Autumn?

In yoga philosophy, Tapas is one of the Niyamas, and it translates as discipline, heat, or inner fire. It can sound a little harsh at first—like punishment or pushing ourselves—but in yoga, Tapas is about cultivating the energy that helps us to grow, change and transform. It is the warmth that fuels our practice and keeps us steady through life’s shifts.

Tapas is not about striving for perfection. It is about meeting ourselves with consistency and courage, even when it’s not easy. Just like tending a fire, we must learn when to add fuel, when to let the flames roar, and when to allow the embers to glow quietly. There maybe old habits to release and let burn out, and new ones to embrace, but it is important to go gently.

On the mat: the discipline of showing up

In yoga practice, Tapas may mean rolling out the mat even when we don’t feel like it, or staying a little longer with the breath in a challenging posture. It’s the gentle heat we build in Sun Salutations, or the commitment to keep breathing through a wobble in balance.

Tapas reminds us that change comes with regular practice. Not forcing, but steadying. Every time we return to the mat, we keep the fire alive. Each time we bring our mind and body together in yoga, we move away from the distractions, the desires, the negative self-talk. We burn the impurities to let the true self shine through brighter.

Off the mat: discipline in daily life

In daily life, Tapas might look like keeping to the habits that sustain us—even when it feels easier to give them up. This could be a morning walk, meditation before sleep, or choosing food that nourishes. It’s the discipline of self-care, not because we “should”, but because it keeps us well.

It is easiest to form a new habit when we add it an existing one aka “habit stacking”. For example you could practise balancing when brushing your teeth. Or pranayama as soon as you wake up (instead of checking your phone – even better to replace an unhelpful habit!)

Tapas also asks us to face discomfort with courage: the difficult conversation, the moment of stillness when emotions rise, the choice to break an old pattern. Transformation often begins in those fiery places.

Tapas in pregnancy: building steady strength

During pregnancy, Tapas is about the discipline of caring for both body and baby. This might mean choosing rest when we’d rather keep going, or keeping up with gentle practices to support strength and ease. A little effort—like maintaining breath awareness, pelvic floor work, or mindful movement—creates a foundation that supports birth and beyond.

It’s also the discipline of mindset: noticing when fear or comparison creeps in, and returning to trust in your own journey.

Postnatal: gentle fire, slow strength

In the postnatal period, Tapas is not about doing more. It’s about the courage to go slowly, to rebuild strength gradually, and to tend to the fire with care. Even five minutes of conscious breathing, or gentle core activation, is a form of Tapas.

It can also be the discipline of boundaries—saying no to visitors when you need rest, or carving out a little time for yourself amidst the new demands.

Family life: discipline with compassion

With babies, children, or busy family life, Tapas often looks like the daily rhythms and routines that keep things steady. It may be mealtimes, bedtimes, or the ritual of reading together. Sometimes it’s about showing up with patience when you’re tired, or keeping calm through the chaos.

But just as important, Tapas here is about compassion. Discipline doesn’t mean rigidity—it means cultivating warmth, structure, and love that supports everyone in the household.

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A gentle invitation

Tapas doesn’t have to be grand or fiery. It could be:

✨ Rolling out your mat even for 5 minutes.

✨ Choosing a nourishing habit and repeating it daily.

✨ Meeting challenge with breath instead of avoidance.

✨ Practising patience with yourself, your body, and your family.

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Short Home Practices to Nurture Tapas

Even a few minutes of intentional practice can tend your inner fire. Here are some simple ideas you can try at home:

�� 3-breath pause – Wherever you are, take three slow, conscious breaths to reconnect.

�� 5-minute meditation – Sit quietly, focusing on the flame of a candle or the rhythm of your breath. When the mind wanders, gently return.

�� Mini movement flow – A round of cat–cow, a gentle forward fold, or child’s pose. Just five minutes of movement can shift energy.

�� Breath of fire (Kapalabhati) – If appropriate for your stage of life, this energising breath can build heat and focus. (Not recommended during pregnancy; postnatally only if well-healed and cleared for deeper core engagement).

�� Evening reflection – Journal one small act of discipline or kindness you practiced today—acknowledging the ways you kept your inner fire burning.

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Tapas doesn’t mean burning yourself out—it means showing up with steadiness and care. Whether through breath, movement, or daily ritual, tending your inner fire brings clarity, strength, and warmth to every stage of life.

Join me this month for Tapas inspired classes, in Norwich, Norfolk.

hello@yogawithamber.co.uk

Cyclical Living: How Yoga Supports Menstrual Wellbeing

Tue, 26 Aug 2025 20:07:09 GMT

So many of us are taught to push through pain, to stay busy, to ignore the signals from our body. When it comes to menstruation, we are often disconnected or even ashamed. But yoga offers another way: a way of listening, resting, and responding. Menstrual health is more than managing symptoms — it’s about understanding, respecting, and working with the rhythms of the body. Yoga offers tools not only for physical ease but also for cultivating awareness and connection with these natural cycles.

Living Cyclically

Cyclical living, menstrual cycle awareness (MCA), womb wisdom — these are all about living with our natural cycles rather than pushing against them. It can bring greater ease and harmony into life. For some, this means noticing the patterns of the menstrual cycle itself; for others, it may be the seasons of the year, life stages, or even the phases of the moon.

The rose is a beautiful analogy here — showing in my picture at once both the tender bud and the post-bloom flower. As women, we aren’t all in the same stage at the same time. Honouring where we are, and adapting to it, can be life-changing. Personally, it has been eye-opening to track my cycle — noticing shifts in energy, mood, and symptoms has given me more compassion and more ability to plan around my body’s needs.

Much like the seasons, the menstrual cycle can be felt as:

�� Menstruation = Winter

�� Follicular/Pre-ovulation = Spring

☀️ Ovulation = Summer

�� Luteal/Pre-menstrual = Autumn

If you don’t menstruate, you might instead find resonance with the lunar cycle — feeling more outward and expansive at the full moon, and naturally more introspective at the dark moon.

Postnatal and Menstrual Cycles

For those who are postpartum, the menstrual cycle may return slowly, irregularly, or not at all for some time. This was when I truly became in touch with my menstrual cycle, after years of hormonal pill, fertility challenges and pregnancies. Yoga can be a way to gently reconnect with the body during this transition, noticing subtle changes in energy and preparing to welcome back the rhythms of bleeding. Instead of rushing, we can allow the body to find its new normal, with compassion and patience.

On the Mat: Adapting Yoga to Your Cycle

Yoga supports menstrual health by helping us listen inward. The practice is never one-size-fits-all. Some examples of how we might adapt:

• Menstrual phase (Winter): Gentle, restorative postures, supported forward folds, and deep rest. Yoga nidra is a wonderful practice here.

• Follicular phase (Spring): Energy begins to rise — playful, creative flows, heart-opening, and standing postures may feel nourishing.

• Ovulation (Summer): This can be a time for more energy — dynamic sequences, backbends, or inversions if they feel good.

• Luteal phase (Autumn): Turning inward — grounding poses like squats, child’s pose, and hip openers can help balance premenstrual tension.

The key is to listen, and not force. What feels right one cycle may shift in another. And when you shift from one phase to another in individual to you.

Off the Mat: Menstrual Cycle Awareness in Daily Life

Bringing yoga off the mat, we might use breath practices, meditation, or journaling as part of menstrual cycle awareness. This can guide how we plan work, social life, and family activities. For example, perhaps scheduling more outward activities during ovulation, and keeping the menstrual phase clear for more rest and introspection.

This awareness isn’t about control, but about honouring the natural rhythms within us. When we resist, we can feel depleted. When we move with the cycle, we often discover more ease and balance.

Why Yoga?

Yoga is particularly supportive because it doesn’t separate body from mind or emotions. By practising yoga through the lens of cycle awareness, we:

• Reduce stress (which directly impacts menstrual health).

• Support the endocrine system and hormonal balance.

• Build resilience and compassion for ourselves.

• Reconnect with the womb space as a source of wisdom and creativity, not just physical function.

An Invitation

Start small. Track your cycle or the moon for a month. Notice where you feel energy, where you feel tired, where emotions rise and fall. Then gently let your yoga practice reflect that. Over time, this practice of awareness and adaptation can be transformative — a pathway back to yourself.

As Uma Dinsmore-Tuli writes in Yoni Shakti : “Every woman who practices yoga can access the deep source of wisdom that resides in her womb — the source of her vitality, her creativity, her power.”

Recommended Reading for cycle awareness

Period Power – Maisie Hill

Wild Power: Discover the Magic of Your Menstrual Cycle and Awaken the Feminine Path to Power

Book by Alexandra Pope and Sjanie Hugo Wurlitzer

Hormone Goddess - Samantha Hadadi

To work with me on a 1:1 or group basis on yoga to support menstrual health or fertility please get in touch hello@yogawithamber.co.uk

Santosha: Finding Contentment in the Everyday

Thu, 26 Jun 2025 08:38:18 GMT

This moment is enough.

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.

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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: Cultivating Trust and Contentment

Wed, 28 May 2025 19:15:21 GMT

“When you realize nothing is lacking, the whole world belongs to you.” – Lao Tzu

"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 – A Yogic Practice of Cleanliness, Clarity and Care

Thu, 01 May 2025 09:15:14 GMT

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 .

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�� 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.

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��️ 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.

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�� 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.

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�� 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.

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�� 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.

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✨ 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

Tue, 01 Apr 2025 10:16:18 GMT

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.

Brahmacharya in Spring

Sun, 02 Mar 2025 20:08:27 GMT

Brahmacharya: Balance, Boundaries, and Abundance in Modern Life

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

Can I do pregnancy yoga with....?

Mon, 10 Feb 2025 11:24:11 GMT

If you are concerned that you cannot do yoga in pregnancy read on...

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 Practise of Truthfulness in Yoga and in Life

Mon, 03 Feb 2025 15:17:08 GMT

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.

Practicing Satya Off the Yoga Mat

Off the mat, Satya encourages us to live with integrity in our relationships, careers, and daily interactions. It asks us to communicate with honesty while balancing kindness ( Ahimsa – find out more here ). Speaking our truth doesn’t mean being harsh or confrontational; rather, it means expressing ourselves authentically while considering the impact of our words. As Sai Baba said, “Before you speak, ask yourself, is it kind, is it necessary, is it true? Does it improve on the silence?” It also requires us to be honest with ourselves—acknowledging when we need rest, support, or change in our lives.

Satya in Pregnancy

Pregnancy is a transformative time that calls for deep honesty with oneself. The experience of growing a new life brings profound changes physically, emotionally, and mentally. Practicing Satya during pregnancy means tuning in to the body’s needs, releasing unrealistic expectations, and embracing the reality of each moment. It means rejecting societal pressures to have a "perfect" pregnancy and instead honouring the uniqueness of one’s own journey. When planning for birth and a new baby, it can be hard to get to the truth amongst so much advice. In hypnobirthing classes I share the acronym BRAIN (Benefits, Risks, Alternatives, Intuition, Nothing) which can help with more mindful decision-making, fostering a sense of empowerment.

Satya in the Postnatal Period and Motherhood

The postpartum period is often idealised, yet in reality, it can be a time of immense challenge. Satya in the postnatal phase means acknowledging both the joys and struggles of new motherhood, rather than subscribing to the myth that it should come naturally. The notion of “maternal instinct” is often romanticised, yet the reality is that parenthood is a learned experience. Zoe Blaskey talks about this in her book and podcast “ Motherkind ”. By practicing truthfulness, new mothers can allow themselves to ask for help, acknowledge their emotions, and embrace the full spectrum of their experience without guilt or shame.

As Brene Brown discusses, vulnerability is a strength, not a weakness. By embracing our imperfections and struggles, we cultivate deeper connections with ourselves and others. This honesty is especially crucial in breaking the silence around postpartum mental health, normalizing the varied experiences of new mothers, and fostering a more supportive community.

Yoga can also help as we recognise that everything is subject to change and flow. As baby grows, things change and adapt. This can be hard to accept and may provoke feelings of sadness, but yoga helps us to acknowledge this with honesty.

Teaching Satya to Children

Children learn about truthfulness through the examples set by the adults around them. Practicing Satya in parenting means fostering open and honest communication, creating a safe space for children to express their feelings without fear of judgment. It also means acknowledging our own mistakes as parents and modelling self-compassion. Teaching children that it is okay to make mistakes, to ask for help, and to express their emotions truthfully builds resilience and emotional intelligence.

Visualisation for Satya

Here is a visualisation which may help if we feel lost and cannot get to the truth, inspired by the book "The Spirit of Yoga" by Cat De Rham. Imagine a cloudy, misty, foggy sky. Everything blurs together, no defined clouds. At first it is difficult to see clearly. This is like your thoughts, stuck together like thick clouds in the sky. Then we allow the cool wind of clarity to blow through. Eventually the clouds part and we start to see separate clouds. The sky lightens. The clouds, your thoughts, are still present, now visible as themselves and not a tangled mass. You can see the outline of each cloud, each thought, its shape, texture and mood. When this happens you can see things more clearly and the truth reveals itself.

Embracing Satya as a Lifelong Practice

Satya is not about rigid adherence to absolute truth but about cultivating a deeper awareness of ourselves and the world around us. It requires a balance of honesty and compassion, vulnerability and strength. Being brave to show our real nature to the world and opening up about difficulties and emotions. By integrating truthfulness into our yoga practice, daily lives, and relationships, we create space for authenticity, growth, and a more connected, meaningful existence. Yoga is not about changing you but revealing your true Self.

Join me on the mat for Hatha Yoga, Pregnancy Yoga, Postnatal and Family Yoga to practise Satya in action

Ahimsa: practising kindness on and off the yoga mat

Tue, 14 Jan 2025 16:18:39 GMT

With a prenatal, postnatal and family perspective

“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.

8 things that helped me in pregnancy

Sun, 08 Dec 2024 20:54:20 GMT

Tips from my experiences

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.

Benefits of Family Yoga

Sun, 06 Oct 2024 19:49:45 GMT

How yoga can help the whole family

Family Yoga is when children and adults practise yoga together. It is an opportunity to spend time together in a meaningful, fun and connected way. You may know that yoga has physical and mental benefits, but when we get kids and grown ups doing it together we promote everyone’s wellbeing. Family Yoga might be doing yoga at home together, I offer sessions based around a theme which is often seasonal, involving imagination, games, partner work and mindfulness, which is what I will talk about here.

Bonding and connection

The word yoga means ‘to yoke’ or ‘to bind’, and it is talked about how it means to connect the body and the mind. We could also think about connecting with each other. Family Yoga is quality time together, without any special equipment needed, without screens. It is a great way to develop the bond between family members and have fun together. Adults and children are asked to work together on poses or in games, so teamwork and collaboration is needed. Also a great way to get siblings cooperating! In a group class we might meet other families with a similar ethos and build our own community.

Improve physical health

Most of us need to get more active! The NHS recommends 3 hours of daily physical activity for under 5s , and 60 minutes of moderate activity for older children, 150 minutes per week for adults . We all need to move for our bodies to work effectively, and particularly children need regular movement to help their brains to focus and learn. There are also many benefits to our physical body systems of yoga, including for the lymphatic system, which boosts the immune system so we can fight off illnesses. In fact, yoga is good for all the body systems of children and adults! Moving also helps with better sleep, which also helps our mood and overall wellbeing.

Improve mental health

We know that yoga in general can reduce stress, anxiety and improve our mental health. This means through Family Yoga, both adults and children are benefitting. We live in a busy world and perhaps both adults and children need a way to “de-stress” and learn tools to self-regulate their nervous system. Mindful movement, breathwork, relaxation, all of these can help us. Whether these are ways to calm ourselves, or ways to boost our energy, we can learn to tune into our bodies and manage our own emotions. With adults also present they can help by modelling this to children, and continuing this at home after a session.

We also laugh and play a lot in Family Yoga, exploring poses, seeing what works, what looks silly. Laughter is so important, to release the pent up energy and anxieties, and it also boosts endorphins which is great for the body.

Self confidence

Yoga can promote a sense of self confidence, as it is non-competitive compared to many other forms of movement. There can be a real sense of achievement when children can do something new, perhaps that they have struggled with, or perhaps something that their parent cannot do! This is great for their mental health to feel seen. Another aspect is that yoga is accessible to everyone, and that every BODY is welcome and amazing. We celebrate what we CAN do and may use affirmations that the whole family can take on board. It’s a change to be creative and use our brains in different ways. I love when people come up with something new in class!

A break from screens

Lets come back to that yoga is a break from ‘screen time’. There are many positives to technology, but it is important to have balance, and sometimes children spend to many hours on phones, tablets and in front of the TV. (There is a study which considered the effects of screen time here. ) There are lots of great yoga videos online, but nothing beats doing it in front of your mum, dad, granny or sister, a real person to give you feedback and to interact with.

What I love about Family Yoga is that we are sharing the benefits. Both adults and children gain from the yoga session, and can take this into the rest of their lives. Plus if one person forgets the games and tools they learn someone else might remind them. It is a team effort, just like life. We are all connected and with that connection comes greater happiness and wellbeing for the whole household.

Amber runs Family Yoga sessions in Norwich, Norfolk.

Embracing Autumn with Yoga

Wed, 02 Oct 2024 10:24:30 GMT

Ways that yoga can help us navigate the shift in seasons

“As the darker evenings arrive I find I begin to become a little anxious and just want to curl up at home. Yoga brings a positive calm feeling to those evenings for me. My yoga practice helps me embrace the changing seasons not fear them.” C - Yoga student

Autumn means shifting into the darker half of the year, where the nights are longer and colder, wetter and windier weather arrives. Many of us find this challenging, particularly once the clocks change in the UK. We can end up staying in at home, less active physically but the mind is still busy. Here I want to give you some tips on how to embrace this season using the practises from yoga. The ancient practise offers much for our modern lives, ways to keep our bodies moving and to calm our minds.

Embracing the season

Yoga encourages us to practise acceptance – of the changing season and of ourselves. It is typically British to moan about the weather, but we know we cannot change it! So unless we migrate to a warmer climate, we may as well embrace it. Noticing the wonderful things there are about the season, or practising gratitude helps with the feeing of contentment or “Santosha”. Noticing the bounty that autumn brings – from acorns, ripe fruit and root vegetables to enjoying cosy evenings and the warmth of a fire. I love watching how the leaves on different trees change day by day, and all the striking colours. Over the last few years I have found that simply noticing how my mood, energy and posture shifts in the autumn and winter helps me to be kinder to myself. On a rainy day I will get some work done, and when there is sunshine I’ll get outside for some movement and vitamin D. Plus, after the busy outward time of summer it can be good to reconnect to ourselves with a mindful practise such as yoga.

Release and let go

The season of Autumn is a transition from Summer to Winter. The natural world is preparing for the season of rest, by conserving energy as we can see quite dramatically in the deciduous trees. The leaves of these trees are used for collecting sunlight, so when the wheel of the year turns and there is less light, they literally let go of the leaves. It is a gradual and beautiful process, and one of the joys of autumn. We observe this preparation in animals too, gathering food stores for the colder winter months. As humans, in the past we would have done the same. And whilst we have our modern lives with artificial lights and supermarkets, we might still find our energy and motivation lessen. If after summer you feel “burnt out”, allow yourself to free up space for what really matters to you. Take inspiration from this “letting go”. You could do this now, consider one thing that you could let go of. Maybe a task, an expectation, a thought about yourself. Like with the trees, let this be a gradual process and give yourself time to adjust.

If this feels difficult, start with the breath. Try a long slow exhale, thinking of how we release the carbon dioxide we don’t need. This longer exhale can bring us into the parasympathetic nervous system aka “rest and digest”, which means our body knows it is safe. There are some lovely meditation practises that can help us to let go too such as this one from Yoga Through the Year.

Letting go also inspires my autumn asana (postures). Group yoga classes and my own practise focus more on releasing physical tensions. In the cold we might start to hold our posture differently, and not be moving as much, so getting relief in yoga can help. We can release the physical tensions from other activity, stress or anxiety. When we are in the “flight or fright” or sympathetic nervous system, our skeletal muscles are primed to go. This can soon build into tensions in the body causing discomfort or exhaustion. Through practising a range of yoga postures we can free up these knots so that we feel better in ourselves, and are able to rest the body more comfortably.

Warmth, strength and motivation

Whilst this letting go is important, our modern lives require us to keep going to work and school, so we might also focus on keeping up our motivation in the dark mornings and evenings. Much like the squirrel gathering nuts, we could use these months to build up a store of strength and healthy habits. Autumn means change, you can feel the wind blowing us about, so finding routine and stability is important. A regular yoga practise can help us, whether that is once a week in a class, morning meditation, or a relaxing yoga nidra. Yoga poses that might help with this involve the core muscles such as plank or boat.

These poses also bring warmth to the body. This is another benefit of yoga for the cooler months, as we can do it indoors yet get quite physically active. Warming poses include squats that get big muscles working, or the abdominals. This stimulates our circulatory system to work more effectively, bringing fresh oxygen around the body. This also boosts the immune system and even the digestive system, which can slow down in the cold to conserve energy. The breath can help here too, a stimulating breath such as “shining skull” pranayama is warming, and cleansing our respiratory system (good for combatting winter illnesses!) Research shows it can help MS too.

Immune System

The weather turns colder and suddenly the colds and flu season is here. There are of course things we can do to reduce the spread of germs, but there is also a lot we can do to help our bodies when we do encounter them. Yoga is one amazing way to help boost our body’s ability to fight the bugs. Yoga helps to lower stress, which means our body systems work more effectively. It also helps the lymphatic system, which houses the immune system, and gets ride of toxins. It has no pump of its own so by practising yoga poses such as Sun Salutations, or inversions, we help the body to get rid of waste.

Getting enough rest is important for our health too, and yoga helps with this. A typical class ends with Shavansana, relaxation (and given time I would always do a longer one!). We could that say Autumn is about bringing balance, with the night and day equal at the Autumn Equinox. It reminds me to balance the activity and rest in my life, something that I often need reminding! A practise such as yoga nidra or deep relaxation promotes that rest, especially good if we aren’t get enough sleep at night.

“Yoga has taught me how to truly embrace the drawing down and inward energy of autumn and how to work with it instead of fighting against it as the weather gets colder.” M, yoga student

I love to embrace the seasons in my weekly yoga classes in Norwich, and hold a mini retreat for mums, this year on October 12th. Please get in touch to join us. Yoga with Amber.

Wonders of Oxytocin

Wed, 25 Sep 2024 11:25:38 GMT

Find out what this hormone is and how it can help in birth

Oxytocin

What is Oxytocin? It is known as the "bonding hormone", "love hormone" or “birth hormone”, and it does all these! It is a hormone that is produced in the Hypothalamus and helps with social bonding, love, birth and more. Oxytocin makes us feel good, that warm and fuzzy feeling, and helps to reduce pain and inflammation.

The root of the word actually means "quick birth". It encourages labour to start, to progress and as the uterus contracts more it stimulates more oxytocin to be produced. Synthetic oxytocin is given to induce the start of labour and to speed things up if labour stalls. Therefore Oxytocin is something we want to encourage naturally in birthing. Why?

- It is needed for the uterus to work effectively in labour, stimulating uterine contractions

- It is a mood-enhancer, so we feel good

- It reduces pain (think when you are feeling loved everything feels better?)

- It accelerates healing and reduces inflammation.

- It also promotes bonding with your baby once they are born.

So it's a good idea to promote oxytocin during pregnancy and birth! How can we do this?

Cuddles
Kissing
Massage
Feeling nurtured
Feeling safe
Relaxation
Sex
Nipple stimulation
Breathing techniques that stimulate the vagus nerve e.g. “bubble breathing” (see below)
Yoga postures to encourage love and opening the heart

When you are thinking about where you want to give birth, consider making this a place that you feel safe and supported. Whether that is at home, in a midwife unit or a hospital, you can make it your own. Have cosy low lighting when possible, home comforts like cushions and blankets, relaxing and familiar smells and music. The people around you are important too, do you feel safe and supported with your birth partner and anyone else who will be there? Hypnobirthing gives us lots of ways to promote oxytocin and facilitate a smooth birth and can help with more information about this and breathing techniques.

Bubble breathing - The beautiful thing about the breath is we can use it to control our mind and body. When we control the breath and lengthen the out breath we tell our body that we are calm and that all is well. In Hypnobirthing and Pregnancy Yoga I teach "Bubble Breathing", where we visualise blowing bubbles into a beautiful blue sky. Not only is this a happy image, we breathe out through the mouth in a long, slow, exhale. This also stimulates the vagus nerve, which helps to produce oxytocin. This is the "love hormone" which boosts mood and reduces pain. All good!

Postnatally - You now know about Oxytocin in relation to birth, but that’s not the end. Oxytocin floods the mothers body after birth, stimulating more uterine contractions which stops bleeding and supports recovery, but also encouraging milk production and connection with baby. This is one reason why that hour after birth is so precious for bonding. We can continue to encourage bonding, through eye contact, touch, massage, baby yoga, singing and talking with your baby. Baby and Postnatal Yoga classes involve all these.

Oxytocin also helps with breastfeeding. It promotes milk production and the “let down” reflex, so all of the suggestions above about feeling relaxed, safe and nurtured also apply after your baby is born. Calming breaths and feeling looked after can really help with establishing breastfeeding.

It is also promoted through connection with other adults, bonding between mums is just as important, which is also encouraged in Baby and Postnatal Yoga classes. Connecting with your partner, loved ones and friends all helps with this feelgood, love hormone oxytocin.

Amber teaches Pregnancy Yoga, Postnatal Yoga and Hypnobirthing in Norwich. Get in touch on hello@yogawithamber.co.uk

Yoga for PGP and Back Pain in Pregnancy

Tue, 11 Jun 2024 09:02:04 GMT

How many pregnancy yoga help with Pelvic Girdle Pain?

Pelvic Girdle Pain, or PGP, is a common complaint during pregnancy, manifesting as any pain in and around the pelvic joints. It can be eased through prenatal yoga, through both the physical and mental benefits of this practise. Pregnancy yoga helps by establishing and practising good posture for everyday life, as well as specific asana and pranayama to help strengthen the muscles around the pelvis.

What is PGP? The pelvic girdle refers to a combination of bones. It consists of the hipbones which are made up of the ischium, the ilium, and the pubis. The pelvis is vital to our body, as the muscles that balance and support the trunk, and move the legs, are attached to it. However, in pregnancy, the hormone relaxin and the growing baby cause increased instability of the joints in the pelvic girdle. In addition, as your baby grows, the abdominal muscles weaken and the Quadratus Lumborum become tighter to compensate. This leads to the pregnancy arch, where by the back over arches, and means that the hips, and pelvic girdle, can fall out of line.

But do not despair! Once we are aware of this there is much we can do to prevent and to manage pelvic and back discomfort. Firstly, consider your posture in everyday life. When sitting or standing, think ‘tuck the tailbone’ under, which can activate the stabilising muscles of the core. Hereby we ensure that the quadratus lumborum (back muscles) are lengthened and the back is supported.

It’s not just the lower body, the upper body contributes too! We keep the chest lifted and shoulders relaxed. This can be practised specifically in a yoga class, with sitting postures and walking to check the balance. It can also be regularly addressed within other asana such as a sitting cat. Experiment with different sitting heights and positions until you feel comfortable. Sitting on a birthing ball can also be helpful, as the pelvis is softly supported, and as long as it is at the correct height then the hips will rest in a neutral position. In all of these positions we can remind women to keep the pelvis in neutral, or ‘tuck the tailbone’, until it becomes second nature. The back may be flatter than would be normal.

Certain asana can be beneficial to PGP. Some are listed below, but best practised with an experienced teaching in prenatal yoga. If PGP is a problem then it is important to listen to the body’s cues. If a particular posture is uncomfortable then we adjust it (another benefit of practising in a class with a teacher rather than from videos.)

• The pawanmuktasana series warm up. It releases joints and aids circulation. In particular the knee circles and the knee lifts will help the hip joint and to strengthen the lower back.

• Gentle twists such as an open kneeling twist or lying twist can be helpful to ease discomfort, but avoid dynamic twists.

• Forward bends stretch the back.

• Cat pose focusing on the pelvis and lower back, strengthening the muscles of the pelvis.

• Warrior 2 can be useful to check the alignment of the pelvis. If without thinking we step out into a warrior and the knee is to one side of the ankle (rather than over the ankle as it should be), then there may be an issue. We need to be aware and check in when we use this posture.

• Oyster shell leg lifts for the pelvic floor and glutes.

Working on the pelvic floor muscles is a must in pregnancy for all women, but in terms of PGP, it can help further as the stabilising muscles are activated. As Dinsmore-Tuli (2018)* points out, the yogic approach to pelvic floor exercises involves breathe and postural awareness, as opposed to an isolated exercise. The pelvic floor consists of layers of muscle and ligament that stretch from the pubic bone to the coccyx and side to side. It is connected to the back and core, which in turn will support the pelvic girdle. Supportive pelvic floor muscles also support the pubic organs and close the urethra and anus. During pregnancy yoga classes, pelvic floor exercises can be practised, both as an isolated practice and whilst holding other asana. Women should find a comfortable position, either seated, kneeling, on all fours, or on a ball. On the exhale we gently lift or “zip up” the pelvic floor from back to front, and release on the inhale.

To further support Pelvic Girdle Pain, the focus can be taken there during meditation or relaxation. Relaxing the body and mind supports us in so many ways, including allowing the body to restore and heal. Tension in part of the body can end up leading to pain, there or elsewhere, so if we can practise full body relaxation it can help with feeling more comfortable. With PGP and back pain in mind we can focus on relaxing the pelvic basin, and establishing the idea of taking time for self care. Another approach is to use mantras to remind yourself that this pain is temporary, since most PGP resolves itself within the weeks or months following childbirth.

I hope this overview of yoga for pregnancy pelvic girdle pain gives you some help and relief. This is not an exhaustive list, as there are many ways that pregnancy yoga is helpful for Pelvic Girdle Pain, including posture, asana, pranayama and relaxation. Some approaches will work better for you than others, so give it a try, ideally with a trained pregnancy yoga teacher.

Amber teaches Prenatal, Postnatal and Hatha Yoga in Norwich, see www.yogawithamber.co.uk or contact amber@zenmuma.co.uk for more information

*Mothers Breath by Uma Dinsmore-Tuli

Antenatal depression…what’s that?

Tue, 30 Apr 2024 09:30:54 GMT

Guest Blog by Victoria of Beautiful Starts Hypnobirthing

Pregnancy depression…what?? Surely you feel that pregnancy glow? You’re thrilled? Completely in love with the little one you’re growing inside? Sadly not!

Hollywood, and social media would have us believe that from the moment we find out we are pregnant, we will be filled with utter joy and excitement, and will love every moment of carrying a life, even through the nausea, tiredness, and constant weeing.

For some fortunate people, that is the reality of pregnancy. They glow, they embrace their changing body, and they wear pregnancy well. However, for others, this picture of love hearts and rainbows could not be further from the truth. In this blog I want to talk about “Ante-natal depression.” Yes, you did read that right…ANTE-natal depression, not POST-natal depression. The kind of depression that sets in during pregnancy, not after birth. The kind of depression that is not just low mood, or being a bit fed up because you feel a bit crap. This is hard core, debilitating, full mental shut down, depression which sets in when you become pregnant!

Never heard of it? Neither had I until I experienced it…twice! I have no personal history of mental illness, have no family history of depression, and my babies were both very much wanted and planned. Yet there I was, living in a big black cloud with no idea what was going on. Hello antenatal depression!

Studies differ in suggested prevalence rates, but generally the statistic of how many people are affected by it, falls somewhere between the 5 – 15%. Let’s call it 1 in 10 for ease of maths. That’s a lot of pregnant people walking around pretending everything’s fine, feeling too scared or ashamed to speak out and admit they are hating life.

Antenatal depression receives disproportionately less attention in research and interventions compared to post-natal depression, and undoubtedly the statistic is higher than 5-15%, as many people will be powering through without reporting it. Hence why so many people have never heard of it! Feeling a bit low is kind of expected during pregnancy, but persistent very low mood, changes in appetite and sleep patterns, difficulty coping with life, extreme anxiety, emotional detachment, irritability, and feelings of hopelessness…are more than just normal pregnancy feelings. Depression symptoms can arise at any stage of pregnancy, and can go as quickly as they come.

In both my pregnancies I experienced this up until about weeks 15 - 16. Diagnosis is complex due to many of the symptoms overlapping with typical pregnancy experiences, such as feeling tired and sleeping badly. However, feelings of not wanting to live anymore, or not wanting your baby (despite them being absolutely planned), indicate something more serious is going on and you should get professional help.

There are various treatment options which can help with the symptoms of antenatal depression, but it’s important to try and identify what has triggered it, to choose what’s right for you.

In my cases, I was having a “reaction” to the change in progesterone levels in my body during the first trimester. Some people apparently just don’t handle progesterone particularly well (it would explain why I was angry and numb on the mini-pill years ago!) I was one of the lucky ones, knowing it would pass once my hormone levels changed again as the pregnancy progressed. But it did mean that aside from medication, which I chose not to take, there weren’t really any other treatment options available, aside from holistic approaches. Tapping anyone? (Google it, it was fab!)

While not always preventable, early intervention and awareness of risk factors can mitigate the impact antenatal depression has, emphasizing the importance of seeking help as soon as you realise you need it. Studies suggest that with appropriate treatment, most people do experience improvements in symptoms. In my case, it just went with time, and fortunately, my post-natal experience was unaffected.

For some people however, it can be triggered by specific risk factors, such as exposure to abuse or violence, lack of social support, and personal or family history of mental disorders. Seeking social support, prioritizing health, and practicing stress management techniques complement professional interventions and can go a long way in supporting someone suffering from it.

Effective treatments for antenatal depression in these cases can include cognitive-behavioural therapy (CBT), talking therapies and medication (such as the antidepressant Sertraline). Studies highlight the need for early recognition and intervention to promote maternal mental health post-natally, and positive pregnancy outcomes, but that is easier said than done. Getting help can feel so incredibly difficult. If you are already feeling like a bad mum in your head, or if you are overwhelmed with anxiety, putting a spotlight on your perceived incompetence will likely make you feel worse.

A study into reasons why people don’t seek help more, found that trust-related issues concerning healthcare providers and treatment options were identified as significant barriers. Participants in the study expressed apprehensions about providers' abilities to address concerns about antenatal depression and foetal medication exposure, as well as fears about endangering parental rights. So basically, they were afraid they either wouldn’t be believed, that they would be deemed an unfit parent, or that they would be forced to medicate!

During my first pregnancy, when it hit me like a ton of bricks out of the blue, I was desperate to conceal it from everyone, afraid of judgement and full of shame. However, with baby 2, I had a better understanding that it was a hormonal response and that it would pass, so I called on all the support I had available and rode the wave. I was lucky it was so short-lived, although it felt never ending at the time!

Some studies have shown that when left untreated, and if it persists throughout the entire pregnancy, antenatal depression can be linked to poor birth outcomes, particularly preterm birth and low birth weight…So it’s always advisable to get help.

Admitting you are finding things tough, or aren’t enjoying every second, DOES NOT make you a bad mum. If someone you know is struggling with antenatal depression, encourage them to seek support, share this blog with them, and be there for them, as practically as you can. When I was in its full grip, I just wanted someone to come and clean my house, cook me food, and look after my child. Be that person for a friend who’s struggling.

Always speak to your doctor or midwife if you are worried about your own mental health, and know that you are not alone. Remember, you’re already a great mum, and your baby can’t hear your thoughts. I took great comfort in remembering that.

You can read some of the studies I have referenced HERE , HERE , HERE , HERE , HERE and HERE .

If you want to chat more about it, please feel free to get in touch, my inbox is always open.

Love Victoria x

Victoria is a Norwich based “3 step rewind” practitioner, helping people process difficult birth experiences, and a Hypnobirthing practitioner. You can find her at www.beautifulstarts.co.uk or email her victoria@beautifulstarts.co.uk

10 Hypnobirthing Myths

Mon, 18 Mar 2024 14:16:30 GMT

Busting some common held misconceptions around hypnobirthing

If you are pregnant you might have heard of Hypnobirthing. You might well have heard or thought some of these myths surrounding this popular form of birth preparation. In this blog I will address some of the common misconceptions so you can feel confident in using Hypnobirthing.

1. Hypnobirthing is only for "hippies" or alternative-minded individuals.

Hypnobirthing is for anyone. It is based on science, the biology of the human body. People from all walks of life have used hypnobirthing. The name might suggest you will be hypnotised, but it is about the self-hypnosis

2. Hypnobirthing requires going into a trance or losing control.

Self-hypnosis, which is what you will do in Hypnobirthing, is something that we drift in and out of all the time. You might go into a trance when in labour with Hypnobirthing, but it is not required. If you do, it might help you to get deeper into your birthing body and follow your instincts. Many women go into a trance like state during transition anyhow. You are not losing control, you are getting so in touch with your body that you can let the subconscious take control. If you did need to “wake-up” for any reason then you will do. Being hypnotised is actually a heightened state of awareness. At any time, you can snap out of it, stretch, yawn, open your eyes.

3. Hypnobirthing guarantees a pain-free birth.

Hypnobirthing cannot guarantee anything, but it can give you a better chance for a pain-free birth, and any birth will be a better experience. We open to that a possibility. As my teacher says “if all the birthing stars align” you may get a calm, easy, pain-free birth. Pain is associated with tension and we can release the tension (and the fear which has caused that tension), then we can reduce the pain. In my personal experience birth was challenging but it was not painful. If you do find any of the sensations painful then this is exactly when to call on your hypnobirthing techniques to manage this pain!

4. Hypnobirthing is only for home births.

Hypnobirthing can be used in all births. You may have heard this because many people chose to homebirth as it can feel safe, calm and quiet. Yet if you learn the Hypnobirthing techniques these can help you to stay feeling safe, positive and peaceful wherever you are. It can certainly be used in a hospital setting (I used it twice in the MLBU and most couples I have taught have been to the hospital). If you have an induction, C section, all births will be better births with the Hypnobirthing tools.

5. Hypnobirthing is just for the pregnant person

Birthing partners are very much an integral part of Hypnobirthing. At Zenmuma we call them “birth protectors” and this can be your husband, wife, partner, mum, friend, doula. They are protecting your birth space and your advocate. They have a clear role to play both in the lead up and during labour.

6. Hypnobirthing is just about breathing techniques.

Hypnobirthing is about so much more than breathing techniques. It is about understanding our biology, about trusting your body, learning tools including breathing but also self-hypnosis, movement and positioning, visualisation, anchoring and more.

7. Hypnobirthing means giving birth without medical professionals present.

You can absolutely have medical professionals present AND use Hypnobirthing. Prepare your birth preferences beforehand (which Hypnobirthing courses help you to do) can you can share your requests with the medical staff. Many midwives are now trained in Hypnobirthing and some even teach it! They will often will sit and observe quietly or leave you and your birth partner to labour in peace. They will be present when you need them. You can use these techniques with more medical interventions too, keeping calm.

8. Hypnobirthing is only for women who are "good at relaxing."

Hypnobirthing is for anyone. It is especially good if you find it hard to relax, switch off your busy brain, or have a fear of birth. You learn many tools to help you to relax, which will carry through your pregnancy and beyond birth.

9. Hypnobirthing is not compatible with medical pain relief options like epidurals.

You can use Hypnobirthing with other types of pain relief if you wish too. The most compatible are water (hot water bottle, shower, birth pool) and a tens machine (but not together!). These allow you to practise the rest of hypnobirthing. You could use “gas and air” if you wish, but we recommend you choose a mask rather than a mouth piece because if you are biting on that you are clenching the jaw (which relates to the pelvis floor and it’s harder to focus on breathing tools). You could start with Hypnobirthing and know that other pain options are there if needed. For example for an epidural, Hypnobirthing could be used to stay calm and still during the insertion.

10. Hypnobirthing requires complete silence and isolation during labour.

Not at all! For some women they might be calm and quiet and want to be alone, but others might want a birthing team around them for moral support. Hypnobirthing can still be used! Making noises during labour is natural and normal and it can work alongside the contractions as Hypnobirthing.

If you'd like to know more I run classes online and in Norwich. Please email amber@zenmuma.co.uk

Can I practise yoga in the first trimester of Pregnancy?

Fri, 26 Jan 2024 21:07:14 GMT

Words from a Pregnancy Yoga teacher and two time mum

In short, YES* you can do yoga throughout pregnancy, indeed it can be really beneficial. BUT please read on! Yoga encompasses much more than the physical poses which many might first think of, so even when these postures might not be suitable, meditation and breath work are safe for all.

As a Pregnancy Yoga teacher I am often approached by people early on in pregnancy asking if they can join my classes. These group sessions are recommended from 14 weeks of pregnancy, for multiple reasons. (This is after when you may have had a first scan and are feeling a bit more energy.) However, what do to before this? There is conflicting or scarce information out there as to what we can or should, and should not do in early pregnancy.

There is lots of advice to keep active during pregnancy. The NHS website says this “Keep up your normal daily physical activity or exercise (sport, running, yoga, dancing, or even walking to the shops and back) for as long as you feel comfortable. Exercise is not dangerous for your baby. There is evidence that active women are less likely to experience problems in later pregnancy and labour.”

If you look online you will find yoga as a top recommendation for exercise during pregnancy. Absolutely it is great, as it is low impact, can help strengthen the body and stretch out tensions that come with changing bodies and general life stresses! It also helps prepare the body for birth.

However, around 6 weeks, when the head, heart, circulation and spine are forming is when nausea and fatigue may kick in. This is due to a flood of hormones including progesterone and oestrogen. Now is the time that the pregnancy is becoming established and although baby is still tiny (around the size of a kidney bean at 7 weeks) massive changes are happening in your body. The embryo is attaching itself to the lining of the uterus. The tiredness is a sign to take care of your body and your pregnancy. Lean into the urge to rest, now is not the time to start a new exercise regime. Focus on nurture and rest.

Nurture and rest can be an integral part of yoga. It is more than just the physical postures we see online. Some of my recommendations which are safe and beneficial to all are breathing, relaxation and meditation.

Breathing

Find a comfortable sitting or laying position where you will not be disturbed. Tune into your natural breath. Do not hold or force the breath during pregnancy.

o “Relaxation breathing” is beneficial at all stages of pregnancy. As you breathe in count the inhale, and as you exhale, count for a little longer (without straining). Slightly lengthening the exhale slows the heart rate and keeps us calm.

o Breathing away the sickness – if you are feeling nauseous a technique we can use is to imagine as we exhale the sickness leaving the body. Inhaling seeing the fresh clean air cooling and cleansing us. Repeat for a few round.

o Other practises are suitable such as the Full lung breath, but avoid anything with holding or forcing the breath.

Relaxation and meditation

Spending time in deep relaxation can help with feelings of overwhelm and exhaustion, and allows the body time to rest and rejuvenate. Especially if you are not sleeping well it is time for the body to heal like we do in sleep.

Find a comfortable position, which may be on your back in early pregnancy. You can support under the knees with blankets or a bolster. If you open the knees wide ensure they are fully supported underneath. If the mind wanders don’t be discouraged and gently bring the attention back to whatever your focus is. Know that you are resting the body.

o You could practise relaxing the muscles by progressively working up or down the body in your mind

o You could take time to connect with your pregnancy and your growing baby

o You could listen to some soothing music

Movement

If you have already been practising yoga and feel well then you can continue. Yoga encourages a mindful awareness of the body so it will help us beyond the mat with our posture, energy and general life! However do listen to your body’s signals and rest or adapt as needed. If you feel sick or tired listen to these cues. (Please note if you are at high risk of miscarriage or have been put on bed rest then stick to the breathing and relaxation).* In a class setting your yoga teacher should be able to make adjustments for you, or they may be able to recommend someone else who can. In the first trimester most yoga poses (asana) are safe in theory, but as your baby and bump grows you will want to start to avoid laying on your front, laying on your back for long periods, deep twists, deep back bends, double leg lifts and jumping between poses. If you have a fast practise you may need to slow down, watch the heart rate and drink more water.

If you are new to yoga and/or looking for some moves helpful during pregnancy here are a few suggestions. I would recommend doing under the guidance of an experienced teacher. Stop if there is any pain in these moves.

o Pelvic awareness and alignment to gain an awareness of the pelvis. In sitting or laying on your back place your hands on your pelvis. As you exhale gently tuck under your tailbone, inhale moving back to neutral. You could try small circling movements if that feels okay.

o Shoulder stretches to ease tension in the shoulders. This could be shoulder shrugs, or taking finger tips to shoulders and circling the elbows.

o Sitting stretches that can be done at a chair during work. Such as open twists to look over each shoulder, reaching up with the arms, and supported side bends by taking one hand down to your chair (or floor) as you reach gently over with the other

o Mudras (hand gestures) – there are several lovely mudras for pregnancy. One I particularly like in the early stages is to create a lotus shape and imagine sending a wish to your growing baby.

If you experience feeling light-headed, it could be low blood pressure. Take care in forward bends and come up slowly to standing. You may also notice the need to empty your bladder more often. This a combination of the uterus pressing on the bladder (yes baby is small but is still in the pelvis) and the relaxing effect of hormones. Yoga can help this too, with poses to give space such as butterfly or tailors pose. As with the relaxation you might like to support under the knees.

Often by 12-14 weeks most of the sickness and tiredness has passed, and people start to feel more like themselves, which can be a good time to get more active. This is when pregnancy or prenatal yoga sessions often start. By now I hope you have some ideas of what would be helpful in your first trimester to nurture yourself and your growing baby, and can look forward to the rest of your pregnancy journey.

*Please note that yoga during pregnancy is best practised with a trained teacher. Any exercises recommended here are undertaken at your own risk.

Amber teaches Prenatal, Postnatal and Hatha Yoga in Norwich, see www.yogawithamber.co.uk or contact amber@zenmuma.co.uk for more information

How to stay Zen with a baby this Christmas

Thu, 30 Nov 2023 11:31:46 GMT

A few tips from me as a mum and yoga teacher

Christmas is the most wonderful time of the year, and babies are adorable, so what’s not to love? Both can actually be quite hectic, so here are my tips for staying zen, aka surviving! My own babies have been around 4 months and 7 months at Christmas time. The second started crawling once the tree was up, which was a lot of fun for him, not so much for the rest of us!

1. Let go of expectation – on my first Christmas with a baby she was up most of the night, and at 10am we were still waiting for her to wake up! At 2 years old she wouldn’t nap and I spent the day rescuing the inlaws’ ornaments and candles as she sped round their house. Whilst routines can be reassuring it’s best to be open minded and flexible. Also bear in mind that babies and young children will probably enjoy the wrapping paper most of all! They do not need lots of presents, in fact your presence with them is the best gift of all.

2. Be realistic, don’t do it all – if you normally make the full turkey dinner, can you get any help this year? You may enjoy making your own mince pies, but you don’t have to. Your baby wants you there for them, they don’t care how many Christmas cards you sent, and everyone else should understand that you have a baby.

3. You can say no - it is okay to say no to invitations and to people holding your baby.

3. Make time for yourself – in the run up and the big day, you need some breathing space. A cup of tea, some yoga, a bath, take the chance when you can to rest. If you are lucky enough to have a partner or family with time off work over Christmas, make the most of it and carve out a bit more time to yourself. Even with your baby you can get a bit of head space. On Christmas day last year I took my son for a walk to get him to nap and it was a nice bit of peace and quiet for myself.

I will be doing my best to remember these tips myself with two small children. It does get easier! Merry Christmas!

Matrescence - becoming a mother

Thu, 05 Oct 2023 19:23:06 GMT

Matrescence is a transition – the transition into becoming a mother. The physical, psychological and emotional changes you go through after the birth of your child. A pretty big change in life eh? But it is rarely discussed or considered as much as birth or the practicalities of looking after a baby. Maybe we think about the “postnatal recovery” in a physical sense, but what about the new mother’s identity? Some things I read compare matrescence to adolescence, with the hormonal fluctuations, changes in body and identify. However the fact that spellcheck approves this and not “matrescence” is telling.

Becoming a mother is a process that starts during pregnancy, when hormones are on a rollercoaster, and your body physically changes. We are bonding with our baby and getting used to this new role, but often the focus is on birth and practicalities of life. Perhaps we are thinking things will go “back to normal” when the baby arrives. However know that motherhood is a permanent change. Once we become a mother we are always a mother. Accepting that life is ever changing and embracing a “new normal” can help with adjusting. Along with rejecting the “bounce back” culture when it comes to the physical body or the things we used to do. Your amazing body has spent nine months growing a baby, and it will forever remember this. Even those people who look like they have “snapped back” into their old clothes, hobbies etc, will be changed as a person.

This is both a wonderful and challenging time. Some of the words mums in my postnatal yoga classes have used to describe it: wonderful, scary amazing, pure, joyful, tiring, rewarding, special, transformative, natural, blissful, stressful, love, worry, strength, exhaustion. Notice the contrasts! Even if you are loving new motherhood it is important to give yourself time and space to adjust. Just like we give babies grace to adjust to the world with many cuddles, skin to skin, responding to their every need, so should be give ourselves that grace. A mother has been born too.

The shift into a new role can take us by surprise, especially if we think that things were going to stay the same. The pace of life can slow down (babies feed and sleep on you a lot at the start!) new responsibility and roles. This can be a positive thing. Naomi Stadlen in “What Mothers Do” draws on the experiences of mothers over many years. She writes of women finding they suddenly enjoy the beauty of a gravel path. But this change of pace might take getting used to, and it can be frustrating. Things that used to take 2 minutes now take lots of planning and 20 minutes e.g. getting out of the house (I know!)! Having a support network of mum friends can help you to see that it’s not just you. When social roles change you might find that the friendships you had before shift, which can be isolating. At just the time when you are too exhausted to go out and meet new people! So, joining a local baby group can help you to find a new community. Whether through organised groups such as pre or postnatal yoga, local charity meet ups through Facebook or apps. WhatsApp groups were a lifesaver when my children were born, especially number 2 in lockdown.

This community also helps when the changes are ongoing. Each new phase that babies go through requires another transition for parents. Take sleeping for example. Maybe you get used to them sleeping on you. Then one day they start sleeping on their own. You might feel wonderfully free whilst lost at the same time. Some of these changes happen gradually, others are more sudden. Starting nursery, preschool or school is a big adjustment, not just for the children but for their caregivers. (Personally one I have struggled with recently!)

So what can we do to help ourselves?

As a mum and yoga student and teacher, I must share with you the ways yoga can help in this time. Yoga can help in easing this transition as we recognise that everything is subject to change and flow. Not just the physical poses (asana). Learning some breathing techniques can help parents, babies and children to find, and keep, calm. There are many useful breathing techniques, a simple one I used was Inhale,2,3,4 and exhale,2,3,4 when feeding my baby. Telling the body to relax on the exhale helps to keep you calm and promotes good hormones no matter how you are feeding your baby. In yoga classes you might hear about “letting go” and with matrescene we must let go of the old normal and of old identities.

Checking in with how we are is also helpful. Yoga teachers guide this in classes, but you can do it throughout the day for yourself. “The Supermum Myth” explores the different emotions new mothers may feel such as guilt, anxiety, anger and hate and encourage women to notice these feelings, as emotions have a purpose to communicate and motivate.

The relaxation and mediation aspects of yoga maybe more spontaneous now and may need to fit around babies, but they are so are important. The body and mind need to rest, particularly when you are tired. If it is difficult to achieve adequate sleep, practising shavasana can be really beneficial to renew energy. Learning to keep in calm control is very helpful with little ones, so that we can respond calmly and compassionately.

Summary of ideas to help:

· Finding your own identify in motherhood, not trying to “bounce back” to the “old you” but finding yourself as you are now.

· Accepting change as the new constant.

· That might mean new or different interests, it might mean revisiting old ones.

· Taking up a new hobby or challenge. e.g. running, yoga can help but not essential.

· Learning breathing tools to keep calm

· Check in with emotions and listen to what they have to say.

· Practise relaxation and/or meditation

· Talk to other mums.

· Seek out support from those around you.

Matrescence can be overwhelming but with awareness and realistic expectations it can be the best thing in your life. However, if you do find this change in life particularly stressful, that you have having intrusive thoughts and/or feel helpless, do ask for professional help. Through your GP, Health Visitor or charities such as the Samaritans.

I am in now way linked to the authors of the books mentioned.

Amber teaches Pregnancy Yoga, Baby and Postnatal Yoga in Norwich, Norfolk. See www.yogawithamber.co.uk for more information.

Sticking to a Morning Routine

Thu, 28 Sep 2023 10:41:11 GMT

Tips for keeping to your healthy habits

Do you have lots of good intentions? You know the good stuff you need to do to feel good, be productive? Things like getting a good nights sleep, eating well, drinking enough water, some movement and some rest. Maybe if you are reading this you might even make yoga and meditation part of your life. I’m not here to say you should do those things, or even much about them, BUT how we can make them part of a routine.

When we are full of motivation with lots of ideas, lots of good intentions, we might go ahead at full speed. But then we realise we have given ourselves too much to do and we get overwhelmed or burn out, or we get distracted. I can definitely relate to this.

What is the first thing you do when you wake up in the morning? I have a routine in place where I do my personal yoga asana and meditation practise first thing in the morning, ideally before my children and husband get up. But I noticed that I wasn’t making full use of this time, it would be 10 minutes or so gone. And what was I doing? I would get hooked into notifications on my phone or potter about, before I realised time was running out before the kids would be about! We could easily give up here (oh I’m not a morning person etc) but I knew this was a good time for me and I was wasting it online. I wasn’t feeling refreshed either, I was getting drained and distracted by messages or social media and it was interfering with the practises I loved.

SO I decided to be more focused and that I needed a list. Not a vague twenty things I want to do, but an actual list of 5 of less things that I could reasonably achieve. (If we decide we want to make changes and we do too much at once it is again overwhelming. ) This is my list…

1. Drink water

2. Affirmations

3. Asana/Pranayama

4. Meditation

5. Journal

These are specific to me and I have about 45 minutes. I have it physically written on a piece of card in my journal, you could have it on the wall or somewhere else to see. You could choose anything you want and it could certainly be less, I was already doing these things but they would switch the order and sometimes I’d forget bits. For you maybe you have 30 minutes and you want to go to the gym or a run, maybe it’s journal first, or nourishing meal prep. (and FYI after this I see my kids, shower and get dressed and then it’s all go into school morning routine.)

I’ll say a bit more about them here:

1. Drink Water – a good way to feel more awake without caffeine so I am trying to drink more first thing than in the evening when it might affect my sleep.

2. Affirmations – I love affirmations for a positive outlook for the day and to boost my confidence. It’s telling our brains we are good, countering the negative self-talk. e.g. I am enough, I am beautiful. These will be personal to you and maybe personal to that day, or you may have the same one or ones every day. I say them to myself or write them down.

3. Asana/Pranyama – I need to move my body and focus my energy – this looks different every day. Rarely is it an hour class, it is 15 -30 minutes. I find doing it before meditation makes it easier to sit still and I have already cleared my mind a little. But maybe for you the order is different.

4. Meditation – a non-negotiable for me now for space. Start with 5 minutes. What your practise is will vary, and a subject for another time.

5. Journal – journalling is a therapeutic practise for me to get my thoughts down. It usually comes throughout this list (sometimes first) but if I haven’t by the end a quick few words is good.

The important thing is to make your morning list relevant to you and to make it manageable. Start with one thing for 5 minutes. If you don’t know where to start, ask yourself what is the one thing I could do in the morning that would make me feel better? Or if my phone battery had died, what would I do instead? Now that would leave most of us with oodles more time!

If you have questions get in touch on hello@yogawithamber.co.uk or join me for a yoga class in Norwich, at Happy Om Yoga Studio or Old Catton.

Benefits of Pregnancy Yoga

183:903646366 (Amber Ferguson) — Tue, 07 Mar 2023 15:05:02 GMT

Why is yoga good for children's motor skills?

Thu, 26 Jan 2023 07:19:32 GMT

As parents we want the best for our children. How can making yoga part of our family life benefit our children’s physical development? As a yoga teacher, parent and former school teacher I’d like to explain why yoga is good for their motor skills.

The development of motor-skills in children is fundamental for many skills in life. When they are properly developed, they allow our muscles, brain and central nervous system to work together to perform tasks such as kicking a ball or writing. It is amazing how in just one year babies change from having total dependence and no control over their body, to walking or even running, being able to coordinate their bodies with increasing precision. Children need the opportunities to develop their motor skills through exploring their environment and the senses. They need regular practise of this to continue to progress.

Unfortunately however, there is a growing trend for a more sedentary lifestyle, even amongst young children. Hanscome (2016) discusses this and the problems it causes in detail in ‘Balanced and Barefoot’. “More and more children are having difficulty with attention skills, controlling emotions balance decreased strength and endurance, increased aggression and weakened immune systems.” (p.8) Experienced teachers noticed a slow decline in children’s gross and fine motor skills. Core strength decreased, and stamina for active play reduced. Hanscome attributes this decline to the reduction of opportunities for children’s different sensory experiences, challenging themselves and activating their large muscle groups.

There are many issues here but we will focus on motor skills and how yoga is beneficial. Motor skills encompasses both gross motor skills, such as balance, core stability and coordination, as well as fine motor skills, such as hand eye coordination, dexterity and bilateral skills. These work together in daily life, for example to get dressed we need both fine and gross motor skills.

Gross motor skills refers to large or whole body movements. Weak gross motor skills can lead to problems in sitting upright and poor coordination, which is seen in schools with children’s poor posture. As babies develop their early gross motor skills such as holding their head up and learning to sit and crawl, they lay the foundations for the more complex motor skills later on. Through yoga we can continue to develop these skills in children. For example, if children have not crawled, they have missed the opportunity to strengthen the arms and shoulder girdle. Therefore we can provide opportunities to strengthen this when they are older. Weight bearing such as through cobra, plank and upward dog can help here. As can tummy time in ‘mindful moments’. Tummy time is good for children of any age, and indeed adults!

Core stability is important for motor skills as it “provides stability for the spine and allows a good alignment and fluid movement.” (Hanscome, 2016:35-36). Unfortunately this is underdeveloped in many children. It encompasses the outer core, the abdominals, which is what we usually think of, but also the inner core, which incorporates the muscles around the hips, pelvic floor, diaphragm and spine. As ZenKids says, “A child’s core stability is central to nearly every activity as it provides the essential stability and balance needed to coordinate and control the legs, arms, head and hands.” Poor core stability can lead to poor posture as children do not have the strength to sit upright and thus slump. They can also be seen as disruptive as they find it hard to sit still. But there are remedies to help. We can develop core stability through yoga by practising numerous asana, such as plank (and its variations), chair, and bridge. We would encourage strong use of the muscles for good positioning, for example in plank asking ‘Are you a plank of wood?’ tapping into children’s imagination and visualisation. Some postures can be a challenge to hold, so we can provide help provide a focus, such as with chair making fun hand movements.

Core stability is also needed for coordination. Gross motor coordination is “the ability to repeatedly execute a sequence of movements with accuracy and precision.” (Hanscome, 2016:40). Children with poor coordination may also have poor proprioceptive skills, which is to sense what parts of the body are doing without looking at them. Proprioception is developed through pushes and pulls with resistance, also called “heavy work”. In relation to yoga we can push and pull with a friend, and perform weight bearing asana such as downward facing dog and dolphin plank. It is good practice to perform asana on both sides of the body, to aid in coordination and equal strengthening. So a posture such as cow face should be done on both sides.

Coordination and balance can also be affected by how busy our minds are (Hoffman, 2018). When we are calm and alert we can process and organise our senses. But when we have ‘sensory disorganization’ we are overloaded and react with the fight or flight response (Hanscome, 2016). Yoga can children to clear their mind and focus on their bodies.

Crossing the midline is also linked to core and early development. If children fall over when they cross the midline then we could work on this. Postures that cross the midline include half moon and eagle. In mountain we could get children to meet their elbow to their opposite knee, or on all fours bring their knee to the opposite elbow. Reaching across to a partner in twists or to pass an object around the sharing circle could also help.

Also important is the vestibular system, which is the awareness of body in space. In order to develop this, children need “frequent opportunities to move – especially activities that go against gravity,” (Hanscombe, 2016:49). Being upside down and spinning gives input to the inner ear, which helps to establish children’s core. So opportunities in yoga for spinning, individually in games or in a ‘helicopter’, and inversions such as downward facing dog can be beneficial. Balancing in poses such as half-moon and tree can also develop this awareness.

Fine motor skills are equally important. These involve coordinating hand, finger and eye movements and begins with reaching and grasping as babies. Through these foundations children come to more complex coordination that allows independence. If they have limited opportunities then they will not have the chance to develop in this way, for example they may have problems with handwriting because these basics have been missed. More therapists are seeing problems with using the eye muscles together, such as in tracking objects across a room (Hanscome, 2016). In children’s yoga we can have fun with the hands to develop control, for example making crocodile or bird hands, or robot arms. We could also do a hand ‘mexican wave’ with one finger at a time. We can also develop this through the choice of mindful moments such as tracking bubbles.

Hand strength in particular has reduced with the increasing use of computers and tablets. Children are playing less with construction toys, digging and clay, so do not have the same exposure to ‘restrictive’ fine motor skills. This makes most fine motor skills challenging, and if children find skills such as doing a zip or building Lego too difficult, they will not want to do them, this further reducing their chance to practise. Yoga can promote confidence and self-belief, which can counteract this and encourage children to ‘give it a go’. Positive affirmations such as “Yes I can!” can be great. Physically we can practice hand mudras such as seal, lotus and bollywood hands. Crane posture is also good for hand strength.

Shoulder girdle strength is also vital for fine motor skills, “as this group of muscles provide the foundations for the more refined movements of the fingers and hands.” (ZenKids). Without this, children will find many fine motor tasks very challenging which affects their independent skills such as dressing and using cutlery. We can develop the shoulder girdle in yoga through warm ups such as the scarf dance, and through multiple asana, such as bow, warrior I and extended puppy.

Fine motor coordination is when these fine motor skills can be used in more complex and dexterous ways. For instance playing and instrument or using tools. By working on the above practices we can also develop the coordination of the fine motor skills.

Therefore there are many ways in which yoga can help both gross and motor skills. Through providing these opportunities we are enabling children to have greater confidence in their bodies and independence as they grow.

I teach Family Yoga in Norwich and Children's Yoga classes in schools, please contact hello@yogawithamber.co.uk for more info

Easing that mum anxiety with yoga

Tue, 22 Nov 2022 14:16:28 GMT

Tips for understanding and managing anxiety

Have you ever gone to check your baby or child is still breathing? Multiple times? Hand up! Certainly the first time we leave them to sleep alone, and I still do when my children are ill. When we become a mother, this wonderful thing happens - oxytocin floods the system. It helps us to bond with our babies and love them unconditionally (oxytocin is called the birth or love hormone). Yet is also has the side effect that we see more danger in our baby’s world, which can lead to anxiety.

Some of these dangers are very real and we are prompted into action (the useful side of worry). For example the risk and knowledge of SIDS leads us to keep babies in the same room as us to sleep. The very real danger of traffic means we teach our children road safety. Yet some of the “dangers” are our mind working overtime, which with limited sleep and rest time can easily spiral. I have been caught in the trap of being over reliant on a sleep schedule and stressing over tomorrow if I don’t get them to nap NOW! Another biggie is worrying about what other people think. Some of us are more prone to this than others, but we will all have had some anxiety that in hindsight was not helpful.

What CAN help us to ease this anxiety and to be a happier and calmer parent is yoga. Here are a few suggestions.

1. Breathing – we know from lots of research that focus on the breath calms the nervous system and keeps us in the “rest and digest” state, meaning our bodies can work in good health. Specific techniques that can help include lengthening the exhale – this stimulates the vague nerve that tells our body that we are okay. Try counting the inhale and exhale and making the exhale slightly longer. I also like to count in for 4 then out for 4 with the word “relax” used instead of the numbers on the outbreath.

2. Movement – moving the body through yoga postures (asana) helps to ease anxiety for several reasons. It gives our racing mind a positive focus, what to do next with our body. It can be a “moving meditation” as we flow with the breath. We also know movement releases feelgood hormones such as endorphins (think the “runner’s high”). Moving the body also burns through adrenaline and any excess energy which helps to prepare us for meditation or relaxation. If you’ve ever felt tired but unable to sit still you know what I mean. A little gentle yoga movement can help in this instance. Try a cat-cow, a downward facing dog to reset the focus, or even some Sun Salutations if you feel up to it. If you have recently given birth it is best to check with a qualified teacher or your midwife before beginning anything new.

3. Relaxation - when the body is in “fight or flight” mode our muscles tense up, ready to run or hide. Most of the threats we face aren’t things we can physically run from, so we keep this in our bodies in the form of tight shoulders, hip flexors etc. By practising muscle relaxation we can learn to soften these areas. Resting the mind is important too. If we can find time for a guided relaxation or yoga nidra we may find ourselves more refreshed and with more energy to face the day with patience and a calm mind. Try lying down for 5 to 20 minutes and focus on the breath or listen to a recording to help keep the mind focused.

4. Mindfulness – mindfulness involves the practise of being in the present moment. Whether that is taking a walk, washing the dishes, or feeding your baby. Focus on the here and now, not the “what next” or “what if?” that our human brain is hard wired to do. It can help us to find joy and restfulness in the little things. For instance when feeding your baby enjoy this time to be still, rather than mentally planning, or looking a screen.

5. Awareness – As we become more aware of the thought patterns then we can put a stop to them. Yoga teaches us self awareness so we are more likely to notice the negative and spiralling thoughts. We can then apply one the above tools to reset.

Finally, be kind to yourself. When you do notice the anxiety building remember it is natural and normal. It is gradual process to become more mindful of as we notice and address this, with the help of those around us.

However, if you find that it is becoming too overwhelming to cope with day to day demands and the strategies above aren’t helping, I strongly suggest that you reach out for help from your GP, Health Visitor or a local mental health charity. This article is in no way meant to give more pressure to already busy mums.

I hope this helps parents with babies and children to find a little calm in their lives.

Amber teaches Pregnancy Yoga, Postnatal Yoga, Mum and Baby Yoga and Children’s Yoga in Norwich. Contact her on hello@yogawithamber.co.uk

5 tips to help you get to your evening yoga class when it's dark outside

Wed, 26 Oct 2022 19:56:42 GMT

In Winter when the evenings are dark it can be harder to get out...

Do you find it hard to get out to yoga classes when it's dark in the evenings? For many of us evening sessions are convenient due to work and childcare. Yet when it's dark, cold and wet we may want to stay at home. The pull of the sofa, being cosy, it's just harder to motivate ourselves. Even though we know we enjoy it and we know it's good for us. If this sounds like you, read on! Here are some tips to help you get to that evening yoga class...

1. Focus on the benefits
Notice how you feel after a class. Do you feel lighter, calmer, more supple or energised? Chances are you feel better! One of my students said, "I feel like I've had a massage" after their first class. Remember that feeling to get you there again.

There are so many wide ranging benefits of practising yoga which might motivate us each differently. Particularly in the winter months we might benefit from keeping active, keeping the circulation healthy, help with our digestion and boosting the mood. Practice with a group of others builds our sense of community and feelgood, by connecting with each other. Practising face to face with a teacher means we can get direct feedback on alignment and ask questions without the barrier of a screen.

2. Pay in advance
If you have prebooked your yoga lesson then you are more motivated to attend, because it's already paid for! There's no excuse of funds running low that week. Some teachers will even offer a discount for paying in advance (I offer a reduced rate for students prepaying a block of classes).

3. Mark it on your calendar, diary or set an alarm!
Make a date with yourself for yoga. Mark out that time, like you would a dentist appointment or a catch up with friends. That way if something else comes up you will put yoga first. If you need childcare or share a care, also have this arranged as a weekly event that becomes habital so it's not an extra effort to sort out.

4. Be flexible
If you genuinely can't make it, through illness, childcare or any other reason, be kind to yourself. If you can, attend another session that week (I offer multiple days for most of my classes). See if your teacher can offer the class online. If not, try to find some time at home later that week to keep up the good habit you now have established. Of course, sometimes things come up that are out of our control, so don't give up if you miss one week.

5. Go with friend
If you make it a social occasion you will have extra motivation! Firstly you get to see and perhaps catch up with a friend. You can also act as a coach for each other and coax your mate when they want to stay on the sofa!

I hope these tips help this Autumn and Winter. Let me know if you have any other tips to get you going to evening classes by commenting below.

I run classes in Norwich on Monday evenings at Happy Om Yoga Studio and Tuesdays at Old Catton Village Hall.

Little Yogi Bear's Picnic

Mon, 29 Aug 2022 19:34:15 GMT

An amazing turn out and fundraiser for Baby Bank Norfolk

There was an amazing turn out for Little Yogi’s Teddy Bears Picnic at Waterloo Park earlier this month. Enough to raise over £400 for Baby Bank Norfolk, helping the volunteers to support local families with essentials when times are tough.

Friday 12th August was one of the hottest days of this hot summer, yet so many families turned out there were barely enough yoga mats! Children and babies enjoyed yoga under the canopy of the trees whilst nature play and storytelling took place under the gazebo. Groups of families and friends settled down with a picnic. It was lovely to see so many people out together to support a good cause. The children loved getting their faces painted with teddy bear footprints! A mindful scavenger hunt gave them the chance to explore the rest of Waterloo Park and tune in to the senses. It was a fantastic day to get families together, promote mindfulness, and raise awareness and funds for an important local charity.

The organisers Amber, Em and Natalie thank everyone for their support, and look forward to seeing you again next year! They will now go back to their regular yoga and sensory classes from September as Zenmuma Em, Yoga with Amber and Immerse in Nature.

Amber Ferguson hello@yogawithamber

Emmeline McSawley em@zenmuma.co.uk

Natalie Cunningham immerseinnatureuk@gmail.com

My Postnatal Journey

Fri, 20 May 2022 20:20:45 GMT

Two years on...

As I write this my youngest child has just turned 2. It seems a fitting time to reflect on my postnatal “recovery”, or as I prefer “discovery”. It is not really a return to what was before, but a new mother version of me. I want to talk about the physical and emotional changes, in so much as I can remember.

Let me briefly tell you about my first baby. She is now 4 and a half, so for the past 5 years I have been on this perinatal journey. When she was born I had a natural vaginal birth with a small tear. I had a sore coccyx for a while, and rib flare for many months (which I didn’t actually realise until recently – I thought it was a just a thing getting bigger after a baby). My abdominal muscles returned back to normal fairly quickly. Emotionally I found things very difficult, especially the fourth trimester. Things got much easier after 3 months, and I expected this to be the same when my second baby arrived.

Alas, after 3 months, 6 months came and I was still finding things really hard. I wasn’t as tearful as first time, but I was exhausted. Having a toddler as well, and multiple lockdowns, meant I didn’t get any rest. It wasn’t until about my littlest was 18 months old that I started to feel like I was doing okay and could get in touch with myself. At about 20 months when he started to sleep through fairly consistently I felt so much better mentally. Sleep deprivation is really tough! When I meet new mums in the throes I this I remind myself how it is both mentally and physically exhausting.

So as for my physical recovery. Again I had a second degree tear (something I was not warned was so common – up to 9 in 10). This healed up all fine, but it felt different this time. I even went to get things checked out because no had checked me in the initial weeks. It was fine, worth asking, but remember it takes a while to adjust to your body being different.

People often ask when they can start fitness such as running. Don’t rush. I was fairly fit between babies, after my first I had completed the “couch to 5k” and furthered my yoga practise. But by the last few weeks of pregnancy I could barely walk 10 minutes without leaking pee (the uterus sits on top of the bladder so there is a lot of pressure there). This meant that I wasn’t as fit and I felt easily out of puff postnatally! We took things easy, as was one silver lining of 2020, but I recall walking 15 minutes to meet friends at around 6-7 weeks, and really struggling. Pushing my baby in the pram and a baby on the buggy board was hard! I gradually built up walking and one day, I can’t remember when, it was fine. I attempted running at 4 months, but my pelvic floor wasn’t up to it. Now, I was good at practising pelvic floor exercises and engaging in functional movements. But running is a high impact activity so it puts more pressure on the pelvic floor. So, I listened to my body. At 7 months I ran my first 5k since before I was pregnant. It felt good to achieve, and I run now and then, but I don’t push it. I don’t want to deplete my energy which is already running low. Whilst getting moving and exercise can certainly boost our mood and energy levels, it’s also possible to do too much. Like in most things, it’s good to strike a balance.

A factor in the leaking may be diastasis. My tummy muscles did not zip back to 1cm gap as with baby one. It’s completely normal for the connective tissues between the abdominal muscles to thin during pregnancy, sometimes they return by themselves and sometimes they don’t. I had a 3cm gap for a long time, despite some rehabilitation exercises. At 8 months postpartum I began my 200 hour teacher training course. At first I had to adapt some postures because my body wasn’t ready for full planks and back bends. But now, almost 18 months later, I feel strong. There is still a bit of gap where the connective tissue has thinned, but the deep and stabilising transverse abdominus supports me. It is important to remember to give the body time.

Having children has aged me, I think mostly through the lack of sleep. Sleep helps the body to repair, so when you don’t get enough the skin is going to suffer. My dad used to joke about the stress of us kids turning his hair white. Whether or not we find parenting stressful, there is the natural anxiety that comes with it, as we biologically need to protect our babies.

Talking about hair, I wasn’t told about postpartum hair loss. It was alarming when my hair started thinning around 3 months and my hairbrush was full! I noticed this more this second time, and thankfully I had no bald areas. It is normal, as the hair gets thicker in pregnancy (actually it simply stays in for longer) so after pregnancy it is returning back to “normal” in most cases. I had fluffy baby hair at the temples from around 6 months as it started to grow. Amazing how the body changes!

Remember that these changes take time and that every body is different. In many ways I feel stronger now than I did 5 years ago. Both physically and mentally. Growing and birthing a baby gives you a new sense of your power and worth. Yet helping them to grow and adapting to your new body and identity as a mum can be surprisingly challenging. If you have concerns about anything I have raised here, please speak to your GP or health visitor. You can also self-refer to the NHS physiotherapists up to 12 weeks postnatally.

My postnatal journey has been a roller coaster of emotions and it doesn’t stop here. I will always be a mother and my body and my brain will be forever altered. Whilst becoming a parent we can feel lost, I feel that I have found a special purpose and I wouldn’t change it!

Amber is a yoga teacher in Norwich, Norfolk. She teaches Hatha Yoga, Pregnancy Yoga, Baby and Postnatal Yoga and Children’s Yoga.

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