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Each and every one of us is unique. We are born with different constitutions, bodies and minds. We then gather a collection of diverse experiences that shape who we are and how we navigate our way through the world. As we grow and mature, we continue to experience and express our uniqueness but there are two things I believe we all have in common; the desire to connect with ourselves and the desire to connect with others.

Yoga supports us in the navigation process with both formal and informal self-enquiry practices. Through practice we develop proprioception and interoception, we figure out how to skilfully position ourselves on the mat, and in turn in the world. We learn about our bodies and our minds, our boundaries and our potential. But different styles of practice emphasise different things. Some focus more on proficiency in Asana, others on chanting, studying scripture, or meditation. There are so many options when it comes to yoga these days, so the question really becomes what should we practice and “HOW should we practice”? This has become an important contemplation in my life as a yoga student and teacher.

I believe the answer is quite simple. We should practice in a way that best supports us to gracefully navigate change, manage challenge, and thrive in the world.

I was not always practicing in a way that was supporting my wellbeing. During my early practice years, I was attending hot vinyasa classes with an emphasis on aesthetics and form (or perhaps that was my impression of what was important at that time in my journey). I would show up to class for an hour a day, sometimes two, then step back into my routine in the world without a moment of pause. I did not spend any time in stillness or contemplation outside of the four walls of the studio. Needless to say, I was practicing, but I was not managing challenge all that gracefully, and I definitely didn’t feel like I was thriving. This changed over time as I naturally became more reflective and interested in what yoga was doing to me on a deeper level. This led to more and more practice.

Unfortunately, more practice lead to more pain. Around the age of 26 I started experiencing serious Sacroilliac discomfort, hip pain, and shoulder pain. Not only did I suffer in practice but activities of daily living became difficult. This made little sense to me because I was “such a dedicated yogi” with sound knowledge about anatomy and biomechanics. One of the reasons I started practicing in the first place was to stay fit, healthy and pain free after many injuries as a competitive athlete. I wondered “what am I doing wrong?”

I wasn’t necessarily doing anything wrong, but I also wasn’t practicing “right”. I was obviously practicing in a way that was hurting my body instead of supporting it and this seemed to be a common theme amongst practitioners. As an ex high-level athlete, I was used to pushing through pain and so I loved that yoga emphasised a pain-free philosophy. I remember my teacher would say “if it hurts, modify or rest in Childs pose” but at that point I had not done a yoga teacher training, I was not educated about modifications, and I certainly didn’t feel like I was getting my money’s worth by being in Childs pose every time a vinyasa was offered. My body was sending me some pretty strong pain signals and eventually I had no choice but to listen.

I was devastated at the thought of not being able to practice. What I didn’t realise then was that Asana can be practiced and approached in many different ways. As I mentioned before, we are all unique, so it makes sense that we may need different practice ingredients at different times to best support our practice and our lives.

This is the philosophy of Remedial Yoga. Influenced by the great Krishnamacharya and passed down through the Vini yoga lineage (Vini = adaptation), Remedial Yoga emphasises adapting traditional practices to make yoga accessible for every ‘body’. It puts the individual first and considers every aspect of their being including physical, mental, emotional and spiritual. It takes “can’t” and turns it into “let’s find another way”.

To me, the journey of “finding another way” is one of the most exciting and empowering parts of this practice. Asana is just the tip of the iceberg and Remedial practice offers a variety of tools and techniques to explore what lies under the surface. It is the application of traditional practice into a modern world.

When I learned about the Remedial Yoga process, the energetics of asanas and how to properly modify to suit my needs and goals, my whole perspective on practice changed and I was able to practice pain-free. This approach has been informing my practice and my teaching ever since. It is what has allowed me to keep practicing all of the styles of yoga I love, safely. I strongly believe that understanding yoga through the lens of Remedial practice is an empowering way for any practitioner to move gracefully through this wild world.

By Bec Isaacs @becisaacs

Bec has taken up the mantel of Maria’s teachings and adapted our Remedial Yoga manual to offer a course that incorporates Maria’s approach while also adding her own focus on a holistic foundation that extends beyond asana. More details of the course here

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According to Traditional Chinese Medicine (TCM), this time of year is associated with the element of metal – responsible for moving inwards, setting boundaries, developing structure and integrity. To maintain optimum health, focus shifts to strengthening and supporting the lungs and large intestine.

By incorporating a yin practice in our routine, we can welcome this energetic shift from external to internal focus, embracing more solitude and quiet time. We can also, with the right postures, encourage the free-flowing and harmonious movement of qi though our lung and large intestine meridians.  The lungs and large intestine are responsible for immunity (defending against pathogens) as well as taking in and conserving what we need, while letting go of anything that’s no longer serving us. This includes emotional baggage as well as physical matter such as metabolic by-products.

To nourish our lung and large intestine meridians, we target the following areas of the body:

• Lung Meridian: pectorals, front of the shoulder, radial side of the inner surface of the arm
• Large Intestine Meridian: radial side of the back of the arm, top of the shoulder, upper back around the upper shoulder blades, and sides of the neck.

Try this sequence of yin postures to nourish your lung and large intestine and boost immunity. You might like to begin by setting an intention around letting go… perhaps letting go of prolonged sadness or grief, or maybe generally letting go of the old to create space for the new.

In each asana, find your first layer of resistance, never moving to your maximum. Support yourself with props so that you’re able to relax. And maintain a soft, steady breath throughout your practice. Note that if you’re working with shoulder injuries, this practice might not be for you. If you have any doubt, always consult a medical practitioner.

• Supported Fish (Props: 2 blocks or a bolster and a block)

Lie supine with one block (medium height) under the bottom tips of your shoulder blades, and a second block (low, medium or high, as you prefer) under your head.

Stretch your legs out along the floor. Reach your arms overhead, resting your hands on the floor and allowing your elbows to fall out towards the sides.

Make any adjustments to your props that you need to so you feel your chest and shoulders gently opening. There should be no pain or pinching anywhere in your body.

Stay for around four to five minutes.

To release, bring your arms down alongside your body, palms, down. Gently tuck your chin to your chest. Press your forearms and palms against the floor and slowly press yourself up to sitting.

Move your props aside and slowly ease back down to lie on your back in Pentacle – arms and legs wide. Rebound here for one to two minutes before rolling to one side and making your way up to sitting.

• Open Wing/Prone Shoulder Stretch (Props: optional bolster for more gentle variation)

Lie face down and extend your right arm out to the right at shoulder height, palm down. If using a bolster, have it on your left side, alongside your torso Turn your right cheek to the mat.

Bend your left elbow and place your left palm on the floor alongside your ribs. Bend your left knee. Press your left palm down against the floor and roll towards your right side.

For a gentler option, bring your bolster in to support your chest and relax into it.

For a more intense option, bend your right arm into a cactus position.

Hold for around three minutes before mindfully rolling back to centre. Rest your left cheek on the mat and your arms alongside you. Stay in this rebound position for one to two minutes before repeating on the other side.

• Melting Heart (Props: optional blanket and bolster/block)

Begin in a four-point kneeling position. If your knees are sensitive, place a folded blanked under them or fold your mat for more cushioning.

Keeping your hips aligned above your knees and slowly walk your hands forward until you can rest your forehead on a block, bolster or the floor, or rest your chin on the floor.

Hold for around three minutes.

To release, gradually walk your hands back in. Rebound by lying on your belly or on your back in pentacle for one to two minutes.

• Twisted Child’s Pose (Props: optional blanket/bolster if knees are sensitive)

Begin in a wide-knee child’s pose, supporting your knees with a folded blanket if preferred. Extend your arms forward.

Pressing your left hand into the mat, lift your chest slightly. Thread your right arm under the left (palm up) then allow your chest to relax down. Rest your forehead or right cheek on the mat.

Hold for around three minutes.

To release, slide your right arm out from underneath the left. Rebound in Pentacle, lying on your belly, or in Child’s pose before repeating on the other side.

• Supine Twist (Props: optional bolster blanket or block)

Lie on your back with knees bent and feet flat on the floor. Lifting your hips just off the mat, shift them to right about a handspan, and lower them back down.

Lift your feet off the floor and slowly lower your knees down to the left. Allow your legs to relax onto the floor, tucking props in between your knees if this is more comfortable.

Reach your right arm overhead, resting your bicep alongside your ear on the floor (having your arm overhead will help access your lung meridian). If it’s comfortable for your neck, turn your head to the right.

Stay for three to five minutes.

To release, ease your head back to centre. Bring your knees back to centre. Re-align your hips. Rest in Pentacle for a minute or two then repeat on the other side.

• Savasana

Complete your practice by spending five to 10 minutes (or longer!) in Savasana.

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The positive results of regular mediation are well documented. You are likely to notice subtle but powerful changes after just a few weeks: a stronger immune system, a reduction in anxiety and stress, an increase in memory and energy and an improvement in focus and sleep.

Even with the best intentions it can be challenging to maintain a regular meditation practice. Swami Pujan has wise advice that he imparts to the yoga teachers and meditation students on his meditation course:

1) Swami Pujan initially encourages students to experiment. He offers participants a ‘try before you buy’ approach, taking the group through the theory and practice of a range of key techniques. These include:

• Breath meditation
• Mindfulness
• Self Inquiry
• Heart Meditation
• Loving Kindness (Metta)
• Chakra Meditation
• Mantra and Japa

2) The idea is that you experiment with a few meditation styles and then choose a technique that resonates with you and stick to it. “I use the classic analogy of digging a well: you need to choose the spot and keep digging. Digging little holes all over will not have the same result as digging deeply in one spot.”

3) Commit to a time and place. “Decide how long you plan to meditate for – then half it! It’s better to practice with whole hearted effort every day for 3 to 5 minutes than with lacklustre for 20.” Swami Pujan advises students that the shorter the time – the more likely they are to really want to do it. “You want to look forward to this, not to feel obligated. You can always sit longer than your planned allocation.”

Swami Pujan suggests it also really helps to have a dedicated quiet space, energetically it enhances your practice and more importantly it’s a great motivator! If you have a meditation room or area, even if this is a small rug and a cushion, if it’s set up and ready for you then you are more likely to sit every day.

4) Create a ritual. “Before you sit it can be really beneficial to take a few steps to prepare your mind, body and spirit.” Maybe read a short spiritual or poetic text; stretch or do some basic yoga; cleanse your mediation area by lighting a candle or incense, perhaps go through a short relaxation exercise or listen to a guided meditation. “If you make your ritual the regular preparation steps, your body and mind will become familiar with the cellular memory – “ah, now it’s meditation time.”

5) “Check your attitude. Notice if frustration creeps up on you. Stress? Don’t analyse the results of each day’s practice. Meditation is a life-long commitment, each day just is what it is, do your best– and then let it go.”

6) Conclude with a moment of gratitude, prayer or by sending good wishes out to those you love and peace to all beings. “Once your practice is through, spend 2 to 3 minutes cultivating feelings of appreciation for your opportunity to practice and for the blessings in your life. Then send these good wishes out to the world.”

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• Keep a glass of water on your desk rather that a large bottle so you need to get up to refill it
• Have ‘stand up meetings’ or even ‘walk-with-me meetings’, they get you off a chair – and can encourage a more succinct discussion
• Celebrate a success with a quick ‘happy dance’!
• When you are waiting by the printer or the kettle bust out tree pose, take quad stretches or rise up onto your toes and balance for a few breaths
• Walk to a co-workers desk to ask that question rather than sending an email – this also fosters better inter-office relationships
• Switch your chair for an exercise ball or change your desk to one with a stand-up option (there are even treadmill desks out there!)
• If you need to walk to the bathroom, kitchen or a meeting room – take the long way
• Incorporate exercise into your lunch break, even if it’s just a quick power walk or a few stretches
• Offer to do the coffee / tea / chocolate / kombucha / beer run
• Set a timer on your phone alarm to remind you to move every 30 minutes

Watch the Video

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At some point in a yoga class it’s likely you’ve heard your teacher ask you to ‘surrender’ or ‘let go’. In more calming and introspective postures it’s an opportunity to find physical release with an emotional or mental release as well, sighing out the worries of your day and giving yourself permission to have a sense of relaxation during stressful times.

More challenging postures provide an opportunity to understand the difference between effort and striving. When we identify the feeling of strain and tension in the body we can use our breath or a meditative state to let go of struggling and simply be present to whatever is happening for us in that moment.

While advanced asanas can be a great goal to work towards they can also become a source of increased tension in both the body and mind if you become too fixated on how the shape should look. In a ‘peak pose’ yoga class there is a culture of striving to achieve what the most advanced yogis in the room can do. This approach to yoga, while not wrong, often results in pushing oneself beyond physical limitations and can also result in feelings of frustration and negative self-thoughts if the posture is inaccessible or taking ‘too long’ to master.

Now this isn’t to say that you shouldn’t set goals for your practice – by all means do. But then let them go and simply be present and accepting of where you are now. It also doesn’t mean to let go of all effort, we encourage Tapas in yoga (building heat and self-discipline) but there is a difference between effort and strain. Strain is rigid and feels heavy. It’s a form of resistance because we’re not approving or accepting where we are currently. Finding a softness in your strength is one way to practice acceptance and surrender on your mat.

When we become too attached to an outcome be it the shape of a yoga posture or how we want something to look in our lives then we are straining and striving to control it. If our reality then doesn’t meet our expectations it can result in tension and suffering. By understanding the feeling of striving and tension versus acceptance in our yoga practice we are more easily able to identify and recognise it as we live our lives away from the mat.

“Some people believe holding on and hanging in there are signs of great strength. However, there are times when it takes much more strength to know when to let go and then do it.”  -Ann Landers

Outside the yoga studio surrender and acceptance does not mean to simply do nothing or to just let life happen. Work towards your dreams and goals, but identify when effort becomes strain. Connect to the feeling in the body and mind when we are holding on too tightly to an outcome and learn when it’s time to let go and allow things to simply flow. If we are forcing or trying to control an outcome, we are straining. When we become attached to results our happiness becomes intertwined with achieving expectations.

In daily life there are opportunities to surrender in each and every moment of the day. We are constantly processing the world around us and reacting to situations that can make us happy or sad, frustrated or stressed. In each of these moments we have the choice whether to react or to simply surrender to what is. It’s natural to react to situations making judgements in the mind, coming to a conclusion that often leads to a course of action. This way of being makes us feel functional and productive like we are in control of our lives. But perhaps the challenge is to simply surrender and accept rather than forcing a solution.

Striving, fixing and perfecting is so ingrained in our culture that it’s easy to persevere when letting go may actually be the better option.  Many of us have been raised to believe that if what you’re doing doesn’t work, the solution is to do it harder, to figure it out, to find a new solution, do more or do it differently.

In reality, we need to accept that we do not have control over a lot of what happens in our lives. The next time a situation arises and you automatically become frustrated or judgmental or jump into trying to fix it see if you can take a deep breath, redirect your energy into surrender and acceptance first. Any time you feel tension or stress arise in the body use your breath, present moment awareness or a sense of softness to practice acceptance the same way you would on your yoga mat.

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