Yoga is very experiential. An instructor can give you postures show you how to breathe but you are the driving force behind what you’re doing.

Your body is the teacher. Its messages are the sensations, restrictions, openings, movements, sense of balance or perhaps messages of pain. All these things are telling you something.

What we are looking for in our practice is a sense of steadiness and ease. This is about finding your own sweet spot – a point where you are putting in enough effort to feel the postures working while the breath remains controlled and steady. This is where you meet your authentic self.

https://www.ekhartyoga.com/articles/practice/sthira-and-sukha-finding-balance-on-and-off-the-mat

In Yin yoga its described as finding your edge – that place where you really feel the body working but you haven’t gone into the abyss of it being too much so that everything collapses. Your body and mind come together in a point of focus where you can sustain your attention and breathe consciously at that point. Like Goldilocks – not too much, not too little, just enough

This means being honest with yourself about what you are capable of and where you are in your practice, at the moment. With all our unique bodies we all have our own challenges and limits. Flexible people need to work on holding and building strength; strong bodies need to spend time opening and creating space. Its about creating a practice that’s authentic and true to you and growing from there.

Its useless to compare yourself to someone else.. we’re all different. Instead be authentic about where you are and what challenges you are faced with. Accept these challenges as how your practice is created and areas which you grow from.

The beauty of it is that what capability you have now it will change.. your practice is changing all the time and if you doing it consistently, it will be moving forward and more inward. Your body will open and strengthen, your mind will become stiller and more focused. Your breath will become deeper.

Patience will reward you with new spaces for your body and mind to move into. Its being honest and true to whatever you’re experiencing, listening to the signs of the body and the rhythm and flow of your breathing to find that place of steadiness and ease within. The more you look for that place the more you will find it. Your practice will come from a place of effort without struggle.

Coming from a place of authenticity creates great freedom because you are making choices that are right for you. The point is to connect with ourselves more deeply, feel our bodies more fully and to create more space within.

Dr. Arthur C. Guyton, M.D., Textbook of Medical Physiology.

The breath is intimately connected to our life force energy, what yogis call Prana. In a yoga practice, the breath is the most fundamental point of awareness, everything gets built on its foundation.

If we aren’t breathing well and by that I mean shallow, just using a small portion of the lungs, our life force becomes depleted and we lose our vitality. Blockages are created, which can make us ill if they become chronic. Yoga is a powerful preventative medicine because the combination of the postures with breath and awareness clears blockages in the body and mind.

As you increase the capacity of your lungs, more oxygen becomes available for the body to use as fuel for your muscles. Oxygen rich blood feeds all the cells so they can function at an optimum level. It creates healing in areas of the body which need it.

The word pranayama literally means life force control or life extension. A compound of Sanskrit terms, it has been interpreted in two ways:

prana or pran as the “life force” or “vital energy” and the complementary term

yama is often translated as “restraint” or “control”

ayama which has the meaning of expansion or extension.

Control of your breath gives you control of your mind and your nervous system. Shallow breathing is a symptom of fight/flight mode. Deeper, relaxed breathing of 5-6 breaths per minute – which is equivalent to 6 seconds in and 6 seconds out – is the optimal breath pattern for any human being. This has a huge impact on how you think and feel, how your body functions and how the Prana moves through you.

When you are stuck in your head, the breath is the simplest thing to become aware of and you will notice instantly that you feel more grounded and connected to your body, just by that small shift. By improving the quality of your breathing you inhabit your body more fully and the mind–body connection becomes more alive.

Beyond the physical, the breath brings you back to the source of who you are. The life force doesn’t exist without the breath so there is a very intimate relationship between the two. All the time I see huge shifts in people who tap into this power. The integrating and harmonising of all levels of being: physical, mental, emotional, energetic, psychic and spiritual is the ultimate purpose of a yoga practice. When I do 1 on 1’s with students the first things I teach them is to focus on are breath and awareness. And how to put the posture more in the back ground.

So don’t practice at the periphery, come into the source. Come away from chasing the so called perfection in the posture. And rather than looking for its depth, look for the form.Try and park your ego and practice without it because it is desperate to do your practice for you and it shuts out your presence and your breathing.

A deep breath is a deep practice.

Aerial yoga is a playful practice, which gives all the physical, mental and emotional benefits of more traditional yoga, with a bit of lightness and fun. It involves performing classic yoga poses while the body is party or entirely supported by a soft fabric hammock.

 It's a fun departure from the gravity-bound world we're used to and has a bunch of benefits for your mind and body while also elevating your spirit,

The feeling of being suspended in mid-air is nothing short of magical. The gentle sway of the hammock encourages you to find balance in both body and mind. The sensation of floating eases your muscles and creates relaxation. Let’s look at what else it can do for you.

Strength and Flexibility

Maybe the most surprising aspect of Aerial yoga is the way it builds both strength and flexibility. When you use the hammock as support, you can deepen stretches and explore poses that might otherwise be challenging or even inaccessible. Gradually the body’s range of motion increases and your flexibility improves over time.

Moreover, the suspension aspect engages your muscles differently. You'll notice that your core, arms, and legs are working harder to maintain stability during poses and this leads to improved overall strength and toning. Aerial yoga is a full-body workout that can help you build lean muscle and increase your physical endurance.

Stress Relief

In today's fast-paced world, stress is all too common and Aerial yoga offers a respite from the daily hustle.It is very therapeutic for both body and mind, combining mindfulness and relaxation techniques to help you release stress and anxiety. The gentle swaying motions in the silk hammock can be incredibly soothing, allowing you to let go of both physical and mental tension.

Spinal Decompression

We love how great Aerial makes your spine feel! Some Aerial postures allow you to hang freely in the air, providing a gentle traction on your spine. This decompression helps to alleviate the pressure on your vertebrae, promoting proper spinal alignment. As a result, you'll experience reduced tension and discomfort in your back and much better posture over time.

Pain Management:

Thanks to the shift in our modern lifestyle to becoming way more sedentary, back pain now affects a large number of us. Aerial yoga is particularly beneficial for those with chronic back pain. It can be used as a complementary therapy to traditional treatments or pain management strategies. Regular practice can reduce the need for pain medication and offer a drug-free alternative to managing your discomfort.

Enhanced Circulation

The inverted positions in aerial yoga encourage better blood flow throughout the body. Improved circulation has numerous benefits, including increased oxygen supply to cells, better toxin elimination, and a healthier cardiovascular system.

A Sense of Freedom

Above all, aerial yoga gives you a sense of freedom and playfulness. It taps into your inner child, allowing you to experiment with new movements and poses. This element of fun makes it easier to stick with a yoga practice and keeps you motivated to explore further.

If you’re trying to learn new poses or improve on ones you already know, if you want to get stronger, more flexible, or even if you just want to learn cool tricks and have fun, Aerial yoga is definitely worth trying out!

Rhythm moves your body to its tempo. It creates a groove for you to move into in your yoga practice that can carries you along. As you sync your breath to your movement it creates an amazing alchemy inside your body and mind so they unite and move together in flow.

Sound has always been part of the yoga tradition with the reciting and singing of mantras and the use of sacred instruments such as gongs. And at the Surya studio, we carry on that tradition by pairing our practice with beautifully curated playlists

Science has shown that the human body is basically a vibrational frequency.

Sound is so mysterious so soothing, it moves us and is profoundly healing.

We use music to open our hearts and elevate our spirit - how many times has your mood been shifted just by listening to a song or a piece of music that moves you or that you love?

How does this incredible track make you feel?

Or this total banger? Imagine being half way through a dynamic Vinyasa flow when this comes on.

Music is one thing that truly connects humans from all creeds, cultures and corners of the earth. It belongs to no one and it belongs to everyone.

Music speaks to how you are feeling inside that sometimes you are unable to express in words. Music holds space for emotions to come to the surface as it speaks to the deepest part of our being.

Next time you’re on your mat in the studio, take notice of how the music influences the way you move. Appreciate the way each track has been chosen to evoke a feeling and touch you in some way. Find the space to allow it to speak to that part of your being and let it elevate your practice to the next level.

Making yoga a habit is the only way to discover and receive the gold it has hidden inside of it and for its magic to slowly work into you. Most people come to yoga initially for the stretching and for physical reasons but they stay because of how it makes them feel.

A consistent practice is going to give you far greater results than god given flexibility will, when it comes to uncovering what it has to teach you.

Aside from learning yoga postures which over time make you stronger and more flexible, you learn to breathe using your nose, a lost art in the modern world and one of the reasons why people are so stressed and anxious. Deep breathing into our bodies relaxes our nervous system, improves our lung capacity and also helps regulate our heart rate and immune system so that all the systems of the body are harmonised.

Training the breath helps to calm and focus the mind. By giving the mind the simple task of keeping its attention on the breath, the thoughts naturally start to slow down and you feel more grounded in the body, which is where the mind feels most safe so that you experience more peace and a sense of ease.

The way to make your practice a habit is by attending the same class or classes every week. Book it into your schedule and make it a non-negotiable - Bikram Mondays.. Vinyasa Saturdays.. Yin Wednesdays. Dedicating yourself to one single style of practice such as Bikram especially in the beginning gives you a feeling of progress, which motivates you to keep going because you feel the changes and the benefits.

You want to be doing at least 2 -4 classes every week to keep your progress up and to feel the benefits of this ancient healing practice. Your mat will become a sanctuary and a place to shelter from the storm. A place you can come to where you know you will always feel better when you leave.

Slowly slowly you free the body of tension, calm the mind, create vitality in your energy and regain the ability to focus so that you feel more at home with your self. Over time your practice becomes less about the postures and more about the relationship you are creating with yourself which is kinder and deeper. Yoga is 100 percent experiential which no one can teach you, it is something you discover for yourself and the real beauty of it.

When we come together to practice yoga, you may not even aware of it but the communal energy is carrying everybody in its rhythm. The flow of the breath and the synchronised movement lifts everyone. It can inspire you to push your practice a little bit further and explore deeper into your own experience.

Then afterwards you care share it. Exchanging a few words after class, getting tips, sharing a breakthrough or a struggle is lovely. You can get that community feel even without speaking. There’s an unspoken connection as we all step onto our mats in the same space. Surya Yoga Wimbledon is a community, connected by each other, the space and the practice.

The bonding and relationships that are formed through doing yoga together are so important as it’s something we all enjoy and want to grow in. Humans are social creatures. We need each other for survival – and these interactions are key to our mental, emotional and physical health too.

This human being needs interaction and connection and also to feel that it belongs. As Nelson Mandela said: “What counts in life is not the mere fact that we have lived. It is what difference we have made to the lives of others that will determine the significance of the life we lead”.

All of us go through times in our lives which are stressful, confusing or difficult to navigate. Even with technology connecting us so much more, it’s easy to feel isolated unless we have people around us to help us through. We need people who we share a bond and real connection with to get the support that we need.

These are the people who will help you find a solution where you might not have been able to find one on your own, or share a different perspective on something you can’t see. They offer guidance and resources or maybe just listen when you need to express something.

When we practice yoga as a collective we share and entwine into each other’s energy. Whether we are conscious of this or not we create community through this connection.

Recently someone told me about the Blue Zones – pockets of the globe where people live longer and healthier lives than anywhere else on the planet. The people there live not only longer, but better and typically do not suffer the degenerative diseases common in most of the industrialised world. 

The things these groups all have in common are they move constantly throughout the day, eat wisely (mostly plants), and have purpose in their lives. The biggest one is their relationships – they have close relationships with their families, close friends and strong social networks; their community. The researchers found this seemed to have the greatest impact on their longevity and well-being.

Love and connection are key to all of us living well and gives our lives meaning. There are so many things you can’t do alone but with others they become possible.

We are better together. This studio is our community.

Yin yoga is a fairly young yoga practice. Every yin posture (except maybe one or two) is on the ground and supported by either blocks or a bolster. The postures are held for anything between 2-5 minutes and it’s not a practice that can be forced or rushed, everything happens in it own time.

The key with yin is to relax and allow the breath to do the work. It’s a process of learning to create space rather than adding more in, allowing things to release and let go.

Yin yoga can make you feel emotional at times, which is very normal. We store so much energetically and emotionally in the tissues and connective fibres of our bodies. So when given space and gentle opening, yin allows that energy the room to move out of the stuck place and out of your system. To heal we need to feel. Yin is a very grounded space to do that.

Raj always say Yin is a gateway into meditation because the goal is to stay in stillness with awareness on the breath. Because we are making different shapes with the body it gives the mind something to focus on so it can relax. In the process we are bringing the mind and body into deeper connection, so we feel more at home in ourselves with a greater sense of ease.

If you haven’t been to a yin class, it’s time. It will elevate all other areas of your practice and benefit you on so many levels.

Troubled by day, exhausted mind
But only until make that first bind
Staring at mirror, correcting the pose
From being noone, first warrior rose
Metalic armour, but kind cavalier
Slowly but surely, wearing the gear
Feeling the heat, sweat stinging in eyes
No more pretending, no more in disguise

Opening hips, emotions release
Trying to be perfect, finally cease
Flowing from standing, then back to the floor
Just being present, want nothing more
Looking from inside, whilst both eyes are closed
Lips gently smiling, exterior composed
Mat' s soothing touch, "I'll catch you" - she says
"Pull softly now, no more muscle tears"

Then out of nowhere, warrior two appears
Reversing it back, allowing small tears
running through cheeks, cooling hot face
Sideangle asana, in a full grace
Triangle pose, taking its turn
So much is gained, there is no concern
Foot flexed, pressed out through the heel
Being right here is so surreal
Feeling so humbled by warrior three
Mind, body and soul, simply agree

Balancing Dancer, increases the beat
Moment of doubt, then feeling complete
Once back is bending, it's dancing in stillness
Removing  all poison, getting rid of the illness
You think it is over, then hear words "Repeat"
So go right ahead, no one to compete
Lovingly move, this vessel of yours
Become the witness, of how it cures

Leaving repaired, the damage is mend
Until next time my favourite friend!
Thank you for teaching me how to breathe
Navigate life, as soon as I leave
You truly making me better person
Process all feelings through each inversion
Can't now imagine life, without you
Appreciate all we have been through

17/04/2023, London

1. Be regular with your practice. The beginners classes have been tailored to suit the needs of students at the early stages who want to gain knowledge and learn good foundations of a yoga practice. These classes are informative and introduce students to yoga in a conscientious way without the intensity of heat. The more you come to class, the more open your body is and the more chance you give yourself to understand the shapes and the breath. Yoga is about connection and like the best broadband services, consistency is a basic requirement. These are hour classes where the teacher takes you through postures step by step. There is time to ask questions, which is not always possible in a regular class.

2. Let’s start with the heat. It takes time to build a relationship with anything in life. It's the same with the heat. It can be a bit ferocious- especially at the beginning, so try to respect it by stopping when it feels intense. You’ll see the more you fight with it, the stronger it gets! And slowly, as your relationship with it deepens, so you will see your practise deepening with it. It is the element that cleans you... creates space in you... helps to ground you in challenging places on your mat... detoxifies you... balances all the systems of the body... strengthens your nervous system... the list is endless! And as the relationship grows, one day you fall in love with it!

3. Breath. Learning how to use your breath is fundamental to all yoga. The breath ties your practice together. Breathing in and out through the nose (with a gentle constriction at the back of the throat) is your body’s natural way to stay calm, present, focused and in control. If you lose your breath, stop moving your body until you get it back under control. If you are struggling to understand the Ujaii breath, ask one of our teaching staff for extra guidance. Or you can find great clips on YouTube. Without the breath to tie practice together, Yoga is reduced to a series of stretches and shapes.

4. Doing less is more. Our bodies are constantly sending us messages about its status. Pushing yourself, overexerting your muscles, straining your joints etc., will all disrupt a

smooth breath and an enjoyable practice. Try to relax and smile when you're challenged and if you need to just stop, be still and always remember to breathe in and out of your nose- never through the mouth. When you choose to stop and regulate your body, you are in control of your practice.

5. Alignment and awareness. The way we hold our bodies directly affects the quality of our posture. Focus initially on getting the correct alignment of each posture and the depth will come naturally. Other peoples bodies and their postures need not concern you- this is your practice and your body. Everyone is different so be sure to ask teachers for a small adjustment to postures if you're finding alignment difficult. The pace of the class is the last thing you want to chase. This will come in time. Firstly connect with the pace of your body and the rhythm of your breath. Be conscious of how you move in and out of the posture and build awareness into your practice. From today, ensure you can see yourself in the mirror so you can keep an eye on your alignment.

6. Hydration. A well hydrated body can oxygenate much more efficiently and stretch without cramping. On average an adult body is about 60% water. Healthy bodies are well hydrated, but in the hustle of London life we sometimes neglect this basic aspect of our nutrition. As your practice becomes more conscious, try to focus on monitoring your water intake and also- once you venture into the hot room- your electrolytes.

7. Stillness and being present. the creases in our towel, the little beads of sweat tickling your right ear or that itch between your shoulder blades you can’t quite scratch: these represent the distractions of the outside world. Yoga is a gift so be present and focus on being still. Take your mind away from the email you need to write and let yourself feel the mat beneath your feet. Push down and turn your tailbone down, lift out of your waist, relax your shoulders down your back. You become a mountain. This pose is called Tadasana. Always come back to the mountain when you feel like fidgeting.

A few general remarks:

• - try to come to a variety of classes alongside your beginners classes. This will challenge you in new environments and give you the chance to learn something new.

• - Yin Yoga is also very good for new students as it teaches us to understand and to connect to our bodies at a deeper level

• - the journey is more important than the destination. Let yourself enjoy the process and trust the process

• - calming down is truly waking up. A calm and conscious mind is also the most alert, conscious and sharp mind

• - you will have many lives but in this one you have just one body: be kind and gentle to it Here are a few books that will be helpful. All available at amazon.co.uk
  Bikram’s beginning Yoga Class- Bikram Choudhury
  Brightening our Inner Skies, Yin and Yoga- Norman Blair The Heart of Yoga- T.K.V. Desikatchar

Kapalbhati
Breath of Fire. Clears the mind and removes any toxins from the lungs. Pump the belly in and out rapidly, placing emphasis on the exhale. The breathing comes from the belly not the chest or upper part of the respiratory system.

Normal breathing
In and out through the nose, no use of the mouth whatsoever. Maintaining a count of 6 in and 6 out creates a perfect rhythm and gives the mind a point of concentration, which is very helpful when you are struggling or want to increase your awareness level. Focusing on slowing down the exhale helps to slow the heart rate when it shoots up.

Ujjai breath
Slow, controlled breath through the nose by creating a constriction in the throat. It creates a sound similar to the ocean. There are many demonstrations on YouTube if you need some guidance.

80/20 breathing
Fill the lungs up to 100% before going into a pose and then when in the pose, release 20% and sip the breath in and out using this 20% space at the top of the lungs. Very useful for postures on the belly or when the spine needs support, like half moon.

"You can get someone to teach you things mechanical, or scientific or mathematical like algebra or English or riding a cycle or operating a computer.

But in the things that really matter life love, reality, God no one can teach you a thing. All they can do is give you formulas. And as soon as you have a formula you have reality filtered through the mind of someone else" - Anthony de Mello

We are giving a formula. A formula for better health, a bit more peace and greater happiness through movement, self awareness and deeper breathing. A way to tap into your source of energy, calm your mind and open your heart. A way to let things go without having to relive them over and over.

None of it happens without you. Your experience is the teacher.

Its an awesome formula and over the years I have so inspired by the ways people change. Seeing this process happen is what is so amazing about being a yoga teacher.

I have terrific teachers at my studio who will both nurture you and also push your boundaries so that you grow and progress. A teacher is there to guide you through the asanas but the real yoga is inside you, which is something a teacher can't show you...and that's beautiful. Its your unique experience.

You take from the formula what is beneficial to you. Different elements are going to work for you at different times and at different stages of where you are, not only in your practice but day to day. Sometimes you might need to stay at the beginner level if you are trying something new or you are injured, tired or struggling. Other times you might be ready to go more advanced, move on to the next stage or try something you've not done before.

The point is to grow in self awareness, sense where you are and come home to your body. How is your body feeling? What's your energy doing? What's happening with your breathing? These are all cues for you to be able to work out if something is right and working for you or not.

Yoga is showing you the way to go deeper into into your experience through the awareness of the breath and awareness of the body, the sensations, the feelings and emotions. Sensations are the voice of your inner teacher, tuning you into what's happening inside.

Your breath is one of the best tools for observing yourself during your practice. Notice where you direct your breath changes and deepens your experience.

As does time. Remaining in a posture over time and consciously breathing you can feel the changes in the body as things release and let go, finding that point of stillness right on the edge.

With time and patience ;) this is also going to open you up to life, not just lengthen your hamstrings!

Off your mat maybe you'll notice your breathing when you get into certain - maybe stressful - situations and slow it down once you become aware of how you're feeling.

Maybe you'll catch yourself in a tense moment and change your behaviour rather than letting it escalate.

Maybe you'll allow yourself the risk of being vulnerable.

Maybe you'll be more receptive and sensitive to others.

We have so much inside us to be expressed. All we need to do is remove the blocks.

There are many false beliefs around yoga. Like you need to be flexible. That you have to be good. That its only for certain people. Absolutely none of that is true.

Is it going to benefit you to try and look like someone else who has a completely different body to you?

The ONLY TRUE benefit to you is to try and do what you can, with as much awareness as you can, as best you can. And if you keep doing that, you get a little bit better every time. And then wow! you have the keys to the kingdom!

And like life, it will will give you times of amazing joy and exhilaration and confidence and also frustration and challenge and sometimes struggle. Its the whole symphony. That's the journey!

Enjoy your practice :)

Directing the focus of the eyes to control the attention in yoga is called Drishti. The practice of Drishti is a technique for developing single-pointed concentration of attention. It works by directing the gaze at a specific point, with a soft focus.

For balancing postures, where you are looking at the mirror, this could be at your third eye, throat chakra or solar plexis. For a posture such as triangle where you are looking upwards, the gaze is at the tips of the fingers. For a posture such as balancing stick, where you are looking down, the gaze is four feet ahead of you on the floor. Keeping the gaze looking upwards keeps your energy up and within, rather than draining away and becoming scattered.

"You'll never find the rainbows you're looking for if you're looking down"

Control and focus of the attention are fundamental principles in a yoga practice. By using specific points for the direction of your gaze you cultivate a deeper level of concentration, improve your alignment and tune into your body, creating much greater self awareness. By fixing the gaze on an unmoving point, you also become more stable and balanced in your postures.

The real power of Drishti is that it takes the focus away from the outer self and towards a more internal place, quietening the mental noise and with it that negative inner voice. You've heard the expression "Where your attention goes, your energy flows" and fixing the gaze focuses the mind and draws the energy inwards, so that your practice becomes a moving meditation.

"There's nothing more difficult than looking into your eyes and speaking the truth"

When you restrict visual focus to one point and your attention isn’t scattered all over the place, it’s much easier for you to notice the internal mechanisms of your mind and be able to observe, rather than react, to them. It's a truly powerful and empowering technique and by practising this way your thoughts become clearer and your mind begin to slow down.

Still, soft gaze..... Equals a still soft mind, which is willing to explore your practice, rather than becoming hard, ridged and mechan