This would be a slightly bigger challenge than advised for your first multi-day hike, 7.5 days through mountain terrain, and forest, carrying, from the outset, a 19-kilo pack. Notwithstanding, I had no regular fitness regime at all, just a long-term yoga practice and a relatively active lifestyle in the garden and living in the hills, to rally from. The one month I had before the trip, I did static cycling, preparatory hiking with some weight on my back and an over-night hike at Deep creek Conservation Park, and for The Overland Track itself, I was accompanied by experienced hikers (thank goodness). Overall, I was taking a punt as to whether I had the fitness required. Now, after completion, I have been impressed with what my long-term yoga practice has provided me in achieving this hike and I thought I’d share this to advocate for and share a little about the intrinsic nature and power of yoga.

The first day was particularly tough fitness wise, it was mostly ascending. I did slow up the group, and I had the option to go back after day one was complete, but my instincts were, that I was managing, and I knew of strategies for myself to endure and manage more of what was to come. The discipline of mind in yoga practice does offer confidence. Action brings motivation, and we learn that we can access a well of inner resources when in need. We learn practical techniques to increase resilience, endurance, and economise and maintain energy. The ability to assess, access, and use the right amount of energy for the task helps significantly, and this includes proprioception, (awareness of our whereabouts in space), coordination, balance and unity or connection between our focus, our breath and our body.
The terrain varied over the days and the first day was the toughest. After coming to the finish line, at the end of 7.5 days, I was a little pack fit, and my pace had certainly picked up. My ability to get to the finish line, after 100 km’s, was the way I could conserve my energy when needed. I would spend minutes at a time recuperating with a forward fold, resting forwards on my walking poles, head down, taking slow deep breaths through my nose, getting my heart rate to slow and my breath to deepen, mind to relax. I employed what is called an Ujjayi breath on the track, where you make the breath softly audible, taking it through the slightly constricted portion at the back of the throat. This breath promotes focus, increases lung capacity and enhances relaxation. I also used Sitali breath, which is a cooling breath, inhaling through a curled tongue and exhaling through the nose. These breath techniques kept me cool and calm and focussed.

After the first few days of the hike, it was mainly general fatigue experienced, as well as fatigue of the legs and feet, so giving time for the feet and legs to recover at the end of the day, with “Legs-up-the-wall” (or tree), and doing movements for the hips, knees and ankles whilst lying on my back gave complete recovery, range of movement and decreased inflammation or swelling. Lying twists also assisted the spine, shoulders and back to ease from their work.

When managing some hip and back fatigue towards the last few days, doing some poses whilst on the track, like Virabhadrasana III (or names Flying Warrior – balancing on one leg, whilst extending the body parallel to the ground), would get my hips back together, increasing firmness and stability in the hips and lower back. Deep squatting and standing forward folds opened and relieved my lower back and increased length and space in the spine, recovering my back and shoulder muscles from the pack. Yoga, after all, can be taken anywhere and with little or no equipment to achieve excellent results.

Yoga is self-study (Svadhyaya). Whilst in yoga, distractions are minimised, we learn to pay attention to how we ‘do’ our life. The sense of awareness in our yoga practice enables us to see a little below the surface, to what is driving us. We discover that there are deeper layers, beyond likes and dislikes, our ego self, discovering more about who we are, our truth, our wisdom mind, and our discernment, to ‘what is’. Maybe this is why yoga can be confronting at times. In our practice we become still and observant, we increasingly trust the process, showing up for ourselves in a special way. We get to see the ways we think and approach our life, highlighting that we are not perfect. Yoga is a humbling process.

We hold patterns of movement, posture, emotions and attitudes, as we move beyond these boundaries we can see realistically what’s possible. In this process of action, reflection, reaction times slow whilst we can sculpt how we respond, discernment takes place and clarity arises. We can see beyond judgment, bring appreciation and kindness to ourselves, and more of that to each other and the world. Yoga in fact sculpts who we are and how we choose to live. I don’t think I would have taken my hiking journey on so willingly, positively without my yoga mindset.

by Loretta Voivodich

The post Yoga Practice is Adaptive for Life appeared first on Unfold Yoga + Wellbeing.

Yoga is grounded in ancient Indian philosophy, with roots in texts like the Bhagavad Gita and The Yoga Sutras of Patanjali. You may have noticed the little black statue at the front of the yoga room at Unfold- that is Patanjali! Yoga encompasses a spiritual journey toward self-realisation, not just physical exercise.

There are four classical paths of yoga, which tend to overlap.  

There are four classical paths of yoga, which tend to overlap.  

• Raja yoga: the ‘royal path’ based on the eight limbs of yoga
• Jnana yoga: the yoga of knowledge based on intellectual inquiry
• Bhakti yoga: the yoga of love and devotion
• Karma yoga: the yoga of action based on selfless service

Iyengar yoga, developed by BKS Iyengar is a form of Raja Yoga, with an emphasis on the eight limbs of yoga outlined by Patanjali in the Yoga Sutras.

• Yama- ethical restraints guiding how we interact with the world.
  • Ahimsa – non-violence
  • Satya- truthfulness
  • Asteya- non-stealing
  • Brahmacharya -moderation
  • Aparigraha – non-possessiveness
• Niyama- personal observances guiding how we live with ourselves to create integrity.
  • Saucha- cleanliness
  • Santosha- contentment
  • Tapas- discipline
  • Svadhyaya- self-study
  • Ishvara Pranidhana- surrender to a higher power
•  Asana- physical postures to promote strength, flexibility and stability. The body is prepared for meditation by cultivating comfort and stillness.
• Pranayama- regulation of breath and life force (prana) to enhance vitality, calm the mind and support emotional balance
• Pratyahara- withdrawal of the senses. Turning inwards away from external distractions creates space for deeper concentration and self-awareness.
• Dharana- concentration or single-pointed attention like fixing the mind on a single object.
• Dhyana- meditation which is an uninterrupted flow of awareness to experience inner stillness.
• Samadhi- enlightenment when we experience blissful awareness, transcendence of the self and spiritual liberation.

This blog post is the first in our Yogic Path series of posts through which we explore how we follow the yogic path on and off the mat!

by Samantha Smith

The post The Yogic Path: The eight limbs of yoga appeared first on Unfold Yoga + Wellbeing.

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.

Sequence in different ways. What happens to your Trikonasana (triangle pose) if you put it between each of the other standing poses? What happens to your seated forward bends and twists if you put an Adho Mukha Svanasana between each one? Start with your hip opening floor-based poses and then do a handstand! What is the difference? Explore.

Change the time of day you practice. If you practice early in the morning, what is it like to practice in the evening when the mind is busier from the day? If you usually practice for 15 minutes, what is it like to practice longer? If you always commit to an hour-long practice, what happens if you practice for just 20 minutes?

Attending a retreat and taking yourself away from your daily routine offers one of those fantastic bookmark experiences. My first retreat with Senior Iyengar Yoga teacher, Pixie Lillas in New Zealand was life changing. 7-days immersed in the practice of yoga with like-minded people, eating delicious fresh organic food and enjoying the natural surrounds was amazing. That bookmark will never fade! I have attended many retreats since that first one and each has offered a unique combination of bookmark experiences. We are so fortunate at Unfold Yoga+Wellbeing to have Jacq Iles, an experienced yoga teacher and Ayurvedic practitioner who facilitates wonderful retreats for women. If you are looking for time out to nurture, nourish and reconnect with yourself, there is no better way than attending one of Jacq’s Feminine Vitality Retreats. You can find details about Jacq’s retreats HERE.

by Samantha Smith

The post Novelty and Routine in Yoga Practice and Life appeared first on Unfold Yoga + Wellbeing.

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).

Many people are initially drawn to yoga by the promise of greater flexibility, improved strength and reduced stress. The regular practice of asana (postures) certainly has profound physical benefits. Slowing movement and focusing on the breath makes us feel calmer. But over time, it is the self-awareness we gain through yoga that keeps us coming back to our practice month after month, year after year. A steady practice of yoga asana and pranayama helps slow our reactivity. We learn our thought patterns on the mat when practising strong poses or long holds or unfamiliar postures. This increases our awareness of the effects of those thought patterns in everyday life. Tuning into the breath and learning to steady it brings a steadiness to our minds. Experiencing moments of stillness during or after a pose or in Savasana enables us to bring that stillness into the busy activities of daily life. Learning to find space in our bodies and between breaths means we can reside more fully in the small spaces that exist between moments during the day. As we learn the nature of our minds and their tendencies to fluctuate, it becomes more possible to find a stillness within. Through our practice on the mat, Yoga Citta Vrtti Nirodah becomes more possible, even if the moment is fleeting.

So, the next time you are holding Virabhadrasana 1 (Warrior 1) for longer than you might like, take the opportunity to examine your reactions. What can you learn about yourself, your thoughts and responses? The next time you come down from Salamba Sarvangasana (shouderstand) take a moment to rest in that stillness. Can you tap into this stillness again later in the day? When you next settle into Savasana notice how the body lets go, the breath softens and the mind steadies and perhaps you can find some quiet in the space between your breaths. Through our yoga practice we start to gain glimpses of our inner self and the true essence that lies beneath.

by Samantha Smith

The post What is it about yoga? An ancient practice in modern times appeared first on Unfold Yoga + Wellbeing.

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.

What might I experience immediately after one or two classes?

After even just one class, you can expect to feel some tight spots stretched out and released. You may gain a greater awareness of where you hold tension or which joints are stiffer or which muscles need strengthening. Students develop better body awareness with regular class attendance, including asymmetries from side to side or imbalances. Even seemingly simple poses like Tadasana can quickly transform how people hold themselves in daily life as they develop awareness of their body in space and correct alignment. You may also experience some muscle soreness as you start to use muscles in unfamiliar ways and hold postures for longer. This soreness eases quickly when you once again stretch those muscles out. You may become more aware of your internal voice when you are holding unfamiliar poses or in those quieter moments in the class, such as Savasana. Without the distraction of music or mirrors, students become more comfortable focusing internally and starting to discover what is there within themselves.

What might I expect after several months of yoga?

You may find yourself becoming more familiar with the Sanskrit names of the poses. But don’t worry too much if you are not! That will come. You will become more familiar with the flow of a class and how to pace your energy and effort. With the guidance of your teacher, you will learn which props and modifications are most beneficial for you. You may notice some poses are a little easier to hold as your spatial awareness and alignment improves and your strength and flexibility develops. You might be learning to address imbalances in the body through aligning the bones and joints correctly.

You may become more familiar with the effects of the different sets of poses. You might notice that the standing poses make you feel strong and grounded but require effort. You may feel energised after chest opening poses and quieter after forward bending movements. You may know which poses you find challenging, and it is perfectly normal to have emotional responses to poses. You may be developing confidence in poses that you saw others doing early on, but you never thought you would get close to! Perhaps you are starting to go upside down a little more or bending backwards a little more. If you are attending class regularly, you will notice how your body feels if you skip your practice.

Your internal voice may quieten as you learn to focus on your breathing and the positioning of your body. Perhaps you can slide into relaxation faster when you lie down in Savasana. Maybe learning to consciously relax your body helps you fall asleep at night or when you wake up in the middle of the night. Learning to follow your breath in class might help you calm yourself in anxious times during the day or help you address those times when your breathing becomes tense or shallow.

What might I expect after some years of yoga?

The longer-term benefits of yoga to the body systems build over time. Long-term yoga practitioners report their nervous system is less reactive to stressors. Using their knowledge of the poses, they restore their energy and nervous system which improves sleep. The physical and mental strength and stamina built through regular practice improves resilience when facing challenges. At times of low energy, practitioners can use poses such as handstand or headstand or backbends to lift their energy, mentally and physically. Inversions become more important in a long-term practice. When the world around us is turned upside down, it can help if we also turn ourselves upside down and see things from a different perspective!

Bone density improves from regular practice of the weight bearing poses, including the standing poses, inversions, and arm balances. Muscles are strengthened from holding postures in both their lengthened and contracted states. Joint range of motion improves as we learn to use our muscles to support joint mobility.

Cardiovascular health can improve with regular practice of inversions. The initial rise in blood pressure experienced when going upside down is counteracted by the heart rate slowing. This gives the heart a well-earned rest. The cardiovascular system also benefits as we learn to rest the nervous system. Lymphatic drainage is supported by contracting leg muscles and opening regions where the lymph nodes sit, including the armpit chest, the throat, and the groins. Learning to regulate the breath by using the diaphragm correctly and recruiting the intercostal muscles supports the respiratory system. Regular practice of certain restorative poses also gives an often-overworked diaphragm a rest.

by Samantha Smith

The post I’ve started yoga…now what?! appeared first on Unfold Yoga + Wellbeing.

Why I chose a yoga studio for work experience

Yoga and meditation are practises that I have engaged in for almost a year now and I was positively changed when maintaining regular practices. This then drove me to learn about teaching, so that I can share this enlightening, life changing practice with like-minded people.

This week has been so meaningful to me for a few reasons; it’s been incredible meeting not only the Unfold team but as well all the students who joined me in the yoga classes; everyone has been so supportive and helpful. I am beyond grateful for the gorgeous people I connected with. It has also been beneficial for my future and passions; I can now see yoga or meditation (or both) as a future path way to follow.

I would lastly like to share the guided meditation I created, so those who are reading can use this in your own time, whenever you want an enlightening relaxation or meditation. I would recommend recording yourself reading it aloud, so that you can simply play the recording, close your eyes and release into a deep relaxation!

by Brigitta

Lay on your back in Savasana pose, arms by your side and palms facing up.

Allow your head, neck and back to align firmly on the ground beneath you.

Once you’re completely comfortable, softly close your eyes.

Bring your awareness to the breath, noticing the speed and depth to it. Now when you’re ready, take three deep breaths.

Release all tensions in the body, steadying yourself and becoming totally present.

Allow your natural breath to return. Not putting any force upon it.

Focus on the movement of your energy running through the body. Noticing the natural flow that travels from the crown of your head, down along your face. Softening the eye lids, the cheeks and releasing the jaws. 

Run the flowing energy through the neck, along the shoulders and down into the arm. Reaching to the hands and tips of the fingers.

Create complete relaxation.

Feel your chest sink down into the ground beneath you. Open your heart region to feel your love release and express.

Run your energy down to your waists and hips, moving it along the legs. Deepening the thighs, knees and shins, and into the tips of your toes, awakening your root region and grounding yourself.

Allow this energy to constantly flow from the top of your crown, through your entire body, and down into the root.

Feel this enlighten your muscles.

Become a powerful, glowing energy in amongst your surroundings.

Now that you are relaxed and aware, take three more deep breaths.

When you are ready, start moving your arms, feet, and head.

Bring your knees up with your feet still on the ground, and gently open your eyes.

In your own time, roll onto your side and sit up.

Place your palms together against your heart and close your eyes.

Namaste.

The post My amazing week of work experience at Unfold Yoga + Wellbeing appeared first on Unfold Yoga + Wellbeing.

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.

Movement with the breath
Starting a practice by moving the body dynamically with the breath rapidly warms the body by getting the blood flowing. Surya Namaskar (Salute to the Sun) is a simple sequence that can be repeated many times to call forth the sun to brighten your day! Calgary Iyengar Yoga Centre’s video tutorial on Surya Namaskar is excellent – click to watch.

Standing poses
Standing poses heat the body by activating the larger muscles of the legs, torso and arms in a way that generates heat. Utkatasana (Chair pose or fierce pose- Figure 1) and the Virabhadrasana poses (Warrior poses- Figure 2) are simple poses to warm the body, particularly when held for 30-45 seconds. The twisting standing poses flush the abdominal organs with blood which increases core body temperature. Parivritta Parsvakonasana and Parivritta Trikonasana (Figure 3) are particularly effective at producing warmth due to the compression and release of the abdomen. Although Prasarita Padottanasana is recognised as a cooling standing pose it is still recommended in winter as an inversion and preparation for Salamba Sirsasana (headstand).

Forward Bends
Practicing forward bends in winter complements the introspective nature of this season (Figures 4 & 5). The eyes are directed inwards towards the body when bending forward and this supports mental and spiritual introspection. A regular practice of forward bends can help us know ourselves better, particularly those aspects of the self that call us to come up out of the pose! Forwards bends can teach patience and letting go.

by Samantha Smith

The post Spotlight on Poses to Warm and Nourish in Winter appeared first on Unfold Yoga + Wellbeing.

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.

The consecutive nature of a workshop series means students can build on learnings gained in earlier sessions. Knowing students are returning for the series allows teachers to plan sessions that progress students in a stepwise manner for the workshop duration. The same group of students returning for each workshop in the series builds a sense of community and cohesion as the students progress their learning together. Over the course of the workshop the teacher becomes more familiar with the needs of the group in attendance and can direct the learning to meet those needs.

Committing to a series of yoga workshops has a positive ripple effect. Yoga becomes a focus for the day and many students start to prioritise sleep and rest so they can optimise their yoga experience. They may eat more nourishing food and seek out peaceful time between the workshop sessions, perhaps walking in nature or taking a soothing bath or having a rejuvenating massage. Attending a workshop series may become an opportunity to give yourself a mini-retreat experience. It can be a time of going inwards and reconnecting with yourself, experiencing the true practice of yoga; union of mind, body and spirit.

Watch out for upcoming workshop series at Unfold Yoga + Wellbeing. There are great benefits to attending, whether you are a seasoned yoga practitioner and workshop attendee or this is all very new to you! If you have any questions about what you can expect at a workshop, then please speak with your teacher or contact the studio.

by Samantha Smith

The post The benefits of attending a yoga workshop series appeared first on Unfold Yoga + Wellbeing.

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.

Health conditions

It is important to let your teacher know if you are experiencing any new health conditions or if any pre-existing conditions have worsened. Some yoga poses are contraindicated for some health conditions such as high blood pressure, glaucoma, vertigo. If you are recovering from an illness your teacher may also offer modifications to help support your energy levels.

Menstruation

Iyengar yoga is a supportive practice during menstruation. Poses such as strongly compressive abdominal movements can increase discomfort and are avoided. Inversions and strong backbends are also not practiced during menstruation. This is a time when energy can be low and poses can be offered that are more supportive.

During the class

It is important to alert your teacher if you are experiencing pain or discomfort in a pose. You should also check with your teacher if you are unsure of a direction given or if you are not clear about how to set up in a pose, particularly if props are involved. Don’t be afraid to speak to your teacher during the class. All the teachers at Unfold prioritise individual students’ needs.

After class

This is a time where you can discuss any questions, issues or concerns that arose during the class. The discussion may be centred around something you experienced during the class that has just occurred or about a particular pose that you would like to progress, but you are not sure how to. You may also like to talk to your teacher more generally about your practice, including any blocks you are experiencing or how to start a home practice. We welcome you to discuss with your teacher further about managing any injuries or health conditions during your practice and during class.

Open communication between yoga teacher and yoga student is crucial. One of our main goals at Unfold is providing an environment in which your yoga practice can thrive. All communication from our students is highly valued and we love to hear from you.

by Samantha Smith

The post Open Communication with your Yoga Teacher appeared first on Unfold Yoga + Wellbeing.

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.

Tip 3: Pre-plan a few poses
Know ahead of time which poses will start your practice. It can be helpful to always start with the same sequence so that you have a reference point from day to day about how your body is feeling. A good place to start is in Forward Virasana, followed by downward dog (Adho Mukha Svanasana), then stepping up to Uttanasana and back to downward dog. That sequence can be repeated several times. Once your body starts to warm up, you can add in some standing poses or sitting poses or back extensions or inversions.

Tip 4: Something is better than nothing
Practicing for even just 5 minutes is better than nothing. Starting with 5 minutes of yoga inevitably leads to a longer session as your body enjoys the movement. Even if you do stop after 5 minutes, you have still practiced for 5 minutes longer than you would otherwise have done. Let go of the pressure of recreating an entire yoga class at home yourself.

Tip 5: Build your practice into your routine
Routine is key to making your practice a habit. Set aside a consistent time that works with your schedule. For many getting up a little earlier before the household wakes up can work. For others, practicing when you get home from work or in the evening before bed is more achievable. Foresee any tasks that might get in the way of your practice and clear them off your plate.

Tip 6: Collect poses
Each time you attend a class at Unfold make a conscious effort to remember just one pose from the class that you found beneficial and add it to your home practice for that week. This can help your home practice gather momentum and keep you interested.

Tip 7: Be prepared to improvise with props!
There are plenty of substitutes for custom-made yoga props around the home. Below are some common substitutes that you may find useful:
Mat: bath towel, camping mat
Yoga strap: scarf, dressing gown belt, tie, skipping rope, dog lead
Yoga brick: a thick book with rubber bands around it to keep it closed, a suitable off cut of wood. If you are using two bricks, make sure they are the same size.
Bolster: roll up a blanket or quilt or cushion and tie with octopus straps or other straps
Yoga chair: a dining chair or desk chair. Avoid chairs with wheels!
Yoga blankets: a thick towel or home blankets

by Samantha Smith

The post Starting a Home Practice appeared first on Unfold Yoga + Wellbeing.