As children every experience is new and exciting. A day lasts forever, and a year lasts an eternity. As we grow older if we are not careful, familiarity with a broader range of experiences slide into an auto-pilot routine. The days fly by and the years become a blur. How do we slow down time and take note of what we are experiencing? Purposely varying our approach and actively seeking novelty flags experiences with bookmarks in our memories. Then when we flick back through the pages of the memory-book of our lives, time seems longer in review. Life stops flying by, and we can experience more in the moment. Maybe it is as simple as trying new recipes, attending a play, listening to different music. Or you might go bigger and expand your comfort zone- holidaying somewhere remote, taking up a new pastime, making new friends! Add in freshness and novelty and truly experience life anew.

Seeking different ways of approaching our yoga practice has a similar impact. Zen buddhism refers to ‘shoshin’, beginner’s mind. We are invited to view studies, habits and exercises with eagerness and open-mindedness. Instead of going through the motions on auto-pilot, we can keep our yoga practice fresh. Even if you have ‘go-to’ poses that you incorporate daily, view them anew. Experiment with variations to your Adho Mukha Svanasana (downward dog); take more distance between the hands and feet, take less distance, bring the hands closer together, turn the hands out, turn the fingers slightly in, hands on bricks, feet on bricks, hands and feet on bricks! The combinations are endless. Engage the intelligence (buddhi) as you practice. Iyengar yoga offers a plethora of variations of every pose with props. Be playful with your use of props! Your variation with props may or may not work, but you will certainly have fun along the way.

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Yoga’s origins can be traced back over 5000 years to northern India. The word ‘yoga’ was first mentioned in ancient Vedic texts, collectively called the Rig Veda. Fast forward to the modern world in 2022 and yoga is all the rage!! It has surpassed pilates and aerobics in popularity in Australia and is now a multi-billion-dollar industry worldwide. Yoga is trending hard and over 9.9 million Instagram posts are tagged #yogaeverywhere. Influencers, celebrities (Sting, Madonna), teenagers, middle-aged people, senior citizens, sportspeople and even prime ministers (Justin Trudeau) alike all espouse the benefits of yoga. But what is yoga? Have we drifted away from the original intentions of yoga with all the offshoots like goat yoga, tantrum yoga, horse yoga?

Yoga was originally a contemplative practice that took many different forms- Bhakti Yoga (yoga of devotion), Jnana Yoga (yoga of knowledge and philosophy), Karma Yoga (yoga of action) and Raja Yoga (the royal path). The seminal text, ‘The Yoga Sutras of Patanjali’ informs the style of yoga we practice at Unfold Yoga+Wellbeing, Iyengar yoga. The second sutra (1.2) tells us that the aim of yoga is to still the fluctuations of the mind, Yoga Citta Vrtti Nirodah. If that occurs, the next sutra (1.3) tells us we can then know and abide in our true blissful nature, Tada Drastuh Svarupe Vasthanam. But how do we even still the fluctuations of the mind in the first place in our 24/7 always stimulated, busy world full of distractions and disturbances??? The Sutras tell us to embrace the eight limbs or disciplines of yoga. The first seven limbs or disciplines make the eighth limb possible: bliss and enlightenment (Samadhi). The first seven limbs are Yama (five moral disciplines and restraints), Niyama (five ethical observances), Asana (postures), Pranayama (breathing techniques), Pratyahara (withdrawal of the senses), Dharana (focused concentration) and Dhyana (meditative absorption).

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You may have taken your first steps recently on your yogic path by walking up the stairs and joining us at Unfold Yoga + Wellbeing. At the start it can be hard to know what to expect from yoga. Hopefully some of the early questions have been answered by your experiences in your first few classes at Unfold. No, not everyone is putting their feet behind their heads! No, there is not a lot of weird chanting! No, yoga is not just for young Instagram influencers with coordinated outfits! Yoga is for everyone, regardless of age, gender, race, and background! But what happens next? Why keep coming back?

Yoga is a practice for the entire body, including the muscles, bones, and joints, as well as the cardiovascular, digestive, respiratory and nervous systems. Yoga is also a practice for the mind, enlivening, quietening, rejuvenating, as well as improving concentration. Yoga is a practice for the spirit, giving you time to connect with the stillness and peace that resides within.

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The group of Iyengar yoga teachers and students who gathered at Unfold to soak up the inspiring teachings of Senior Iyengar teacher, Lulu Bull did not even notice the wind and rain pounding the windows. Lulu’s joy for the practice and the precision of her teaching both warmed and focused those attending. It was fantastic to welcome yoga students and teachers from the Hills and Plains sharing the love of yoga and practising in community.

Lulu expertly guided teachers and experienced practitioners during the Friday late afternoon session through a series of standing postures that opened the hips in preparation for the floor work. Lulu supported students to experience more depth in asanas than they may have otherwise felt, including deep work in Hanumanasana, Tittibhasana and Kurmasana. The joy of yoga was palpable in the room and the abiding peace of that final Savasana was felt by all.

On Saturday morning a larger group of students explored the grounding and stabilising nature of the standing poses, focusing on the strength of the legs to lengthen the spine. Lulu guided students to focus on the downward release of the ‘skin body’ and the energetically upward lift of the ‘skeletal body’. With Lulu’s clear communication, students could deeply engage with the subtleties of the Iyengar lineage of teaching. A deeply restorative afternoon class balanced the more dynamic morning asana class. Students experienced the ‘three gems’ (see below) which open the body whilst simultaneously quietening the nervous system. The steady focus on the breath in supine and seated Pranayama settled the mind. Students could understand more deeply the yoga sutra, Yoga Chitta Vritti Nirodha, yoga calms the fluctuations of the mind. The weekend culminated on Sunday morning with an uplifting backbends practice which opened both hearts and minds.

We are so grateful for Lulu taking time away from her Blue Mountains Iyengar yoga community to generously share her deep knowledge and understanding of yoga. Her teachings and love of yoga will continue to resonate in our local yoga community for some time.

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Wow, what an enlightening week. From the 4^th-to-8^th of July, my days consisted of beautiful Iyengar Yoga sessions and helping Loretta and her team with admin work and designing for their website. Through this experience, I learnt ways to keep a yoga business stable, what it takes to become a certified yoga teacher and how to use communication in a business such as this one. Overall, this week has given me the opportunity to expand my yoga practice into a more communal experience, as well as helping me decide if this is a path I want to follow in the future.

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Winter lends itself well to directing our attention inwards and we can feel drawn to hibernate as the days grow shorter and the nights grow longer. We become a little more hunched over as we try to huddle by the fire and stay warm against the winter chills, cold wind and rain of the Adelaide Hills. Wrapped up in multiple layers, we can feel less mobile and the body may feel more sluggish and lethargic. Some of us may feel the winter blues as we yearn for the brightness of the warmer months. The immune system may be a little more challenged by winter bugs as we spend more time indoors.

A regular yoga practice is the perfect antidote to the cooling effects of winter on the body. We can use different yoga poses (asanas) to invigorate the body and mind, to encourage good digestion, to improve circulation thus warming the body and to also harness the introspective aspects of winter to look a little deeper within. Yoga asanas can also open the body and undo some of the hunching over! Winter is a great season to spend more time on the mat and really feel the benefits.

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At first a series of yoga workshops can seem a little daunting…What is there to do for a whole 2-hour session? Do I really need to come back again in the afternoon? Will I have enough energy for that length of time? Am I good enough??? Can I commit to this???

The benefits of attending a yoga workshop series are profound on all levels, mentally, physically, and spiritually. It is a fantastic opportunity to immerse yourself in the practice of yoga for an extended period and deepen your understanding, no matter what your level of experience.

The extended time for a workshop session provides space to explore aspects of the poses and the practice that is not always available in a regularly timetabled class. Teachers can use the extra time to direct students to pause, observe, reflect, and synthesise their learning. Students often experience ‘breakthroughs’ in their understanding of the practice. Teachers are experts at pacing the practice so that students can maintain focus and energy for the duration. As well as more time for active asanas, there is also more time available for the more cooling, restorative poses, often concluding with an extended Savasana.

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Suffering from the common cold or another respiratory illness? A yoga bolster can assist you to clear congestion, relax, and let your body heal. A combination of props, the bolster, the extra height of a blanket or block, the wrapping of a blanket or strap around the body, can support the organs of the body to rest and release. The opening of the body in supported postures heightens functioning and helps integrate the systems of the body. It works to create different conditions to the ones that might be dominant at the time.

The restorative, fully supported postures interrupt the “fight and flight” mode. A beneficial effect is made on anatomy and physiology by the increased space inside the body, the heightened and rhythmic breathing pattern, and increased circulation. Our mental health is improved by this shift in the way our body, brain and emotions might usually interact.

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There are many important reasons to communicate with your yoga teacher. The time before and after class offers a valuable opportunity to speak with your teacher at more length than you can when a class is underway. It is important to remember that your teacher’s key goal is to facilitate the experience of yoga for you. If there is anything at all that impacts on your experience, then it is essential your teacher is aware of that.

Before class

Injuries

Let your teacher know about any new injuries or the status of any ongoing injuries. Your teacher will ask you which positions cause discomfort or pain and any movements that are limited by your injury. It is helpful to inform your teacher if you are aware of any specific yoga poses that are impacted by your injury. Your teacher can then discuss alternatives with you and plan ahead for the class.

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Attending two to three yoga classes per week gives tremendous mental and physical benefits. Consolidating what you have learned in class with a home practice can be life-changing. With the pace of modern life, it can be difficult to start and maintain a home practice. The following tips can help make your dreams of practicing yoga at home a reality. These tips focus on making it as easy as possible for you to get underway.

Tip 1: Designate a space for your practice
Keep a space cleared for your practice so you do not need to move furniture or think about where you are going to practice. It does not need to be a large expansive space, simply somewhere you can roll out a mat. Think about having a wall space if inversions are part of your practice. If you live with other people consider where they will be while you are practicing.

Tip 2: Have your props and yoga clothes ready
Keep your mat and any other props (e.g., bolster and bricks) near your designated space. This removes the barrier of finding what you need when it comes to practice. You might consider having your mat laid out permanently. If you are going to practice in the morning, then put your yoga clothes out the night before so you can get up, get dressed and start practicing straightaway.

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