On 23rd March 2023, LBC News announced that it was Three Years’ since the First Official UK Lockdown happened in 2020 due to the Covid-19 Pandemic. I am sure you ALL remember it as well as I do! On Friday 17 March 2020 I had filmed some short pro-videos with a Videographer for my latest venture – a ‘YouTube’ channel @yogaros. After equipment advice, I ordered a tripod, iphone holder, Rode Microphone and pro-studio light.
 
Fate would mean these items would then be used on the Monday. With No knowledge of and No prior experience of hosting video-conferences or online team meetings, I dived straight into YogaRos Online, and hosted Walthamstow’s Monday Night Yoga on Zoom. For two weeks, keen helpful regulars ‘road-tested’ the new system. Technical glitches occurred: Poor sound, No connectivity, No audio, No video. I formed a WhatsApp group to create support during these initial weeks and due to being swamped with zoom questions. My Purpose as ‘YogaRos’ was to maintain some kind of normality with a deep desire to continue to provide Healthy Movement, Breathing practices and Relaxation to ALL YogaRos community during a National crisis.
 
Lockdown Days, turned into Weeks, then Months of New living, New Restrictions, New Rules. Daily Government Updates contained the miserable mantra “Hands, Face, Space”. Conversations were Covid-dominated. To me, Two Clear Sides of debate occurred = Those FOR and Those AGAINST Government Policy. Perhaps we all became more informed about epidemiology when talks of a Vaccine emerged. Meanwhile I was facing increasing clients’ despair, some were out of work, one became a delivery driver for Amazon (yet was a professional violinist)  Some fell into despairing low states due to isolation or too much -at-home-work-from-home-and-home-schooling kids. Depression and Anxiety became widespread among all age groups and demographics.  News became grim and grimmer.
 
“A study published by the Institute for Fiscal Studies found that mental health worsened by 8.1% on average in April 2020, the first month of the national lockdown. A University of Glasgow study, published in October 2020, found that there had been an increase in levels of anxiety and suicidal thoughts during the same period.Concerns were also raised about the impact on people aged over 70. A telephone survey, published in the journal Age and Ageing, found this group was particularly vulnerable to social isolation during the lockdown” https://lordslibrary.parliament.uk/lockdown-1-0-and-the-pandemic-one-year-on-what-do-we-know-about-the-impacts/
 
YET in our classes, Positivity and Hope radiated. I remember one session themed around “Yoga for Strength and Determination” and many commented on the effectiveness of this practice. To me, Daily Healthy Movement, Breathing and Mindfulness was making a Real Difference. WE MUST BOOST OUR IMMUNE SYSTEM!!  I declared, and this is Science-evidenced regards the positive effects of Exercise & Yoga on mind and body states. After Zoom classes, time for sharing views enabled me to plan with you in mind. I arranged Social Coffee Mornings plus a few Charity Online Events for MIND and Cancer MacMillan. YOU were all SO generous. You supported each other and made an effort to show up consistently and you Still Do!  Special events included a ‘Mobilise Your Body Six-Week-Course’ online and a Saturday Shoulder-themed Workshop. Zoom recordings were uploaded to my YouTube Channel (and despite somewhat poor quality many are still freely available). 
 
Here are just a few Lockdown testimonials – your enthusiam really did keep me going:
 
Rhonda 21/7/20 -  “I like the classes you do on Zoom because they are clear and varied. You give good instructions. Your training and experience of Yoga, Pilates and Somatics equip you for a thoughtful body approach, and makes the class feel you are exercising for a purpose.”
 
Dawn 2/8/20 - “The pilates has been and will continue to be a good source of feeling I'm doing some good for my body and mind. You are always positive and smiling and this does rub off on me. The name mentions that you give to us all really helps make me feel part of a group despite being alone in my lounge with the dog. I sometimes think you are there with me when you point out something I may be doing slightly wrong when I actually AM!!  😆 It's been quite spooky!  I know you don’t want any ‘ego boost’ but it has been a mad world out there with quite unbelievable situations arising as a result and your zoom sessions have made such a difference to me.“

Clare 19/11/20 “Dear Ros, We plan to go out for the day on Saturday so it looks like I won’t make yoga. I know you say we yogis have kept you going - well you really have kept us going. I loved the evening session and slept so well last night! I’m sure the op will go well and - what’s a month these days?! I’ll get on that you tube channel and look forward to seeing you on zoom or otherwise soon.”
 
‘Going with the Flow’ became a reality. YogaRos' class schedule changed frequently to accommodate demand and to meet the needs of one-to-one clients. We all became even keener Walkers. Daily outdoors Exercise enabled us to reconnect to Nature, be mindful and enjoy our Senses to the fullest. People gathered for picnics and fun team sports. In 2021 and After Three National Lockdowns (the third being January to March 2021) lives began to return to a new normal. David Lloyd Chigwell reopened with outdoors yoga, a few weeks under a Marquee, then a return to studios. “By March 2022, most of the coronavirus restrictions in the UK had been lifted, making it a good reference period for looking at new normal behaviours.” Office for National Statistics.
 
Late Summer 2021, I could resume at the Limes Centre with reduced class numbers; remember those green circles for the 2m Social Distancing Rules. I invested in an online booking system BookWhen and spent the next year marketing to encourage a return to In-Person Group Class. It felt like serious hard work but my motivation was always about Your Health and Wellbeing. Online classes continued but gradually attendance reduced as people began to return to workplace, leisure centres and gyms.
 
So . . . What of the Post-Covid-Period.  In early 2022, like many of you, I myself experienced anxiety feelings. Partly related to The Menopause and to what I consider to be a combination of  overwhelming thinking, a mix of past doubts and future worries. I had not really ‘processed’ the lockdowns, I’d been so busy teaching. Many of you also suffered losses and serious ill-health. A few had symptoms of ‘Long-Covid’. Science proves that regular exercise is of prime importance to Living Life to the Full and Yoga & Pilates provides safe effective mindful movement and healing for mind-body and Self. To heal myself, I returned to grounded poses and restorative practices. Yoga’s Breathing techniques helped too - as conscious breathing slows down the release of the stress hormone cortisol and smooth even rhythms calm the nervous system that controls the body's involuntary functions to lower blood pressure. Relaxation in Savasana, promotes healing, as the Rest & Digest state allows you to slow down, send blood flow to internal organs and reduce your heart rate. You can learn how to ‘De-Stress’. 

I’m delighted to know that you find that YogaRos classes continue to support your overall wellbeing. It’s fabulous to see you virtually even though some of you have moved out of the area. Your presence at regular weekly Limes Centre Classes enable me to offer Two Yoga & Two Pilates Sessions Per Week. I want to thank all regulars and all new beginners.
 
My mission in 2023 is to continue to deliver quality effective Yoga, Pilates & Somatic sessions, all Designed with You in Mind, and to support your health via regular free Mini-Practices on my YouTube Channel YogaRos. Subscribe now to receive regular new uploads. Here is a link to a 6min Arm Toning practice to give you an idea of what’s to come - https://youtu.be/_YimQRw3Jaw
 
 
 
 
 
 
 
 

3 Delicious Practices to Explore.
There’s no getting away from it. We are STILL in lockdown in the UK. We’ve had months of living differently, staying indoors, social distancing, washing hands, taking Essential Journeys only. Almost a year of this Pandemic - and likely many more months of accepting the changes to both work and home life. This Winter Season has felt a little challenging at times. The dark shorter days contribute to a sense of hibernation - but we may now also look forwards to Spring with a lighter heart.
The impact of coronavirus, has for some, been devastating. For others, it’s been less negative because you’ve had time to reflect and re-evaluate your lifestyle; you may have found more meaningful connections to your spouse, children and/or best friends or even rekindled relationships and formed some new ones. You are even practising MORE OFTEN through my Zoom Daily Classes! The internet has provided opportunities to reach out and not be governed by geographical borders. I've enjoyed sharing with international yoga professionals and teachers in Facebook Groups, Forums and online trainings.

So while I write, my intention is not to ignore the suffering (because Life itself is a series of ups and downs) but simply to remind you of the benefits of attending to your own INTERNAL landscape while appreciating the external circumstances within which you find yourself. Every BODY IS different and You Are Unique. Your present situation AND your past merge together as you meet yourSELF on the mat.

So how do you find equanimity in your day to day life? Can YOU change or improve your Mood and Mindset? There’s no need to create an Inner fake news narrative or escape to a fantasy world. Yoga is about The Route to The Self and for that journey to take place, Practice is KEY.

Begin here and now with Presence and Mindfulness. Cultivate Self-Awareness.

1. BODY SCAN. Standing Sitting or Lying down. Connect to your body. What do you notice? Feel and sense yourself here. Take a few moments to arrive. Scan from your feet up. Any parts feeling tense? Any discomfort? Breathe in and out with focus and feel your legs, knees, hips, pelvis. How does it feel to sit ; stand ; or lay down today. And your back - What do you observe in your back today and are you able to sense your natural spinal curves. How are your shoulderblades? Are you aware of movement in your torso as you breathe? The Imbalances and Misalignments that occur in most of us are more noticeable when you pay attention to your body. Improving your ability to feel, sense and relate to your breath cycles from the inside-out is the benefit of the body scan. As you settle your body, your breathing begins to find an even rhythm, your mind becomes even too. Allow 10 to 15minutes here.

2. BREATH AND MOTION IN MOVING MARJARIASANA = CAT-COW POSE
Classically in AllFours (but can be enjoyed in a seated position) rest weight evenly through well-aligned arms with elbow-pits facing in toward each other, lightly engage your centre and stack knees below hips. Be Aware of Stability and Steadiness in your Neutral Spine. As you begin to Breathe IN, send energy forwards from the heart-centre allowing your tailbone to tilt upwards towards the sky and feel your belly expand towards the earth. (Cow Tilt) and with a soft gaze to nosetip perhaps involve also the extension of your neck, opening your throat area. PAUSE, then feel the Breathe OUT guide you to Round inwards to the Navel Centre, scooping your abdominals, tucking tailbone, as chin nods to chest and you feel the flexing of your Upper Back and Elongation in your Lumbar. (Cat Tilt). EXPLORE whether or not your Pelvis or Head is leading the undulations.  Begin to imagine and sense a seamless energy flowing through you and a wavelike motion throughout. Let the repeated breath-body-flow help you find freedom in your spine, shoulders and hips and observe a shift in energy from sluggish to spacious in a matter of minutes. REST in Child’s pose. Or Sit in stillness to acknowledge the effects.

3. WALKING MEDITATION (per Jon Kabat-Zinn's guidance) “Sometimes its virtually impossible to stay seated and mindful with levels of agitation or pain or anger but you can walk with it and in Walking Meditation you attend to the walking itself.”

Centre yourself in this present moment and appreciate your surroundings. In a Walking Meditation, you are not really walking to get any place or Do A Chore – Invite YOU to BE fully engaged With This very Step or This Single Breath Cycle or This feeling of whole body movement. How are you walking today? Can you walk alongside your mood? How do your Feet Meet the Earth? You can focus on your footfall as a whole, or isolated parts of the motion such as lifting and placing of the feet. Are you feeling graceful? Dignified? Is your body tense and how about your shoulders and arms? Do you tend to walk very Fast? What happens if you slow down a little? Maybe Amble or Stroll? Try not to be concerned with the time, rather than with the connection of yourself to your walking. This could even be a 10minute mindfulness walk around your garden. Remember to keep good posture while encouraging an awareness of walking with breathing and please Do NOT look down at your feet –eyes gaze softly to the horizon - enjoy the view!

​Listen to your Body.

You will hear that in class, over and over said by me, and all of your tutors.

But how can we listen to our bodies, if we are finding it hard to listen to our inner voice, our gut instinct, our pain signals and even our friends and families?

My Body (like yours) has a lot of stories.

Attending yoga class was at first about re-finding flexibility after long workday hours sitting at a desk with a stiff spine, achy muscles and 'deadline-tensions'.  

Next, Yoga became a way to express my growing sense of physical prowess.

When would I achieve that perfect Bhujangasana (Cobra) How could I sit in Gomukhasana (Seat of Cow) without feeling uncomfortable pelvis and hip restriction.

Proud of how my body adapted to the discipline of yoga, I became devoted to weekly class.

Next came "Svadhyaya": Study ( which literally means ‘one’s own reading’ or ‘self-study’, the 4th of the Niyamas of Patanjali’s Yoga Sutras). 

I read plenty of books, watched Videos (Barbara Currie was my 1st) and with a dedicated spirit, unrolled my mat at home.

Later came The Connection. The Union of Body-Mind-Breath-Emotions.

Connectivity deepened as the practice grew.

Awareness arose within the flow of the Prana.

A space for spirituality opened.

My body-mind Stopped Trying TOO hard.

By cultivating Svadhyaya during asana practice, a deeper understanding of yourSelf may occur over time, because by exploring your reactions to what arises, you can use that deeper understanding when uncomfortable situations occur off the mat.

It's a great way to observe your natural tendencies.

Do you always stay in a comfort zone?

Do you tend to Push yourself Too Hard?

My love of Yoga doesn't mean I 'disconnect' from everyBODY else, regular class and home practice equals self-discipline, dedication, commitment, and intention.

It is a deliberate act of Self-Care.

Yoga IS a Science of Living.

And because it's intrinsically linked with Your Body and Your Own Life, Your own Yoga Practice (just like mine) is constantly evolving and continuously expanding.

Through Teaching, I rediscovered my own creativity.

Exploring variations to classical postures gives me a buzz.

I'm excited to bring you a modern Pilates exercise appropriate to the next stage of your learning.

I am also introducing you to Somatic Movement with slow sensory care.

Just as I continue to be inspired by my own teachers, why not Be Creative on your Own Mat?

Explore a well-known pose, and then change your arm / foot / leg position?

What happens?  

​Have some fun. Go Explore. Feelgood.

See You On The Mat!

​www.ekhartyoga.com/blog/the-niyamas-svadhyaya-or-self-study