Sian Rule Yoga

Simple, effective Yoga for your health and fitness.


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SATURDAY MORNING WORKSHOPS FOR 2015

                                                                                

 1. Yoga for Sport & Fitness **  MARCH 7th 9.30am–1.00pm     Redwick Hall  NP26 3EA      – £25 –

Prevent injury in ligaments and tendons: release tightness in hips, hamstrings and shoulders to achieve a lightness and freedom in movement through challenging sequences and unusual postures that stretch the boundaries.  £25

 2. Back to Basics MARCH 21st 9.30–11.30am  Woolaston Hall  GL15 6NW  – £15 –

If you’re a complete beginner or you’d like to go over the basic techniques and principles of Yoga, get to grips with that posture you’ve been puzzled over, or ask questions about ‘pranayama’ you’ve always wanted to – this is the Workshop for you.

 3. Better Backs!   APRIL 4th 9.30am-1.00pm     Redwick Hall  NP26 3EA  – £25 –

Back ache getting you down? In pain? Through safe yoga exercises you’ll learn tension-free posture, how to ease a back in an acute episode, free stiffness and strengthen specific muscle groups for a stronger back.

 4. Simple Meditation & Mindfulness  APRIL 25th 9.30am–11.30am    Woolaston Hall  GL15 6NW     – £15 –

Meditation can be short and simple yet effective in enhancing your life. Whether you want to lower blood pressure, increase concentration or bring a sense of calm to your life, learn different techniques to find what suits you and benefit from a calmer mind.

5. Get Your Good Night’s Sleep.   MAY 9th 9.30am-12.30pm      Redwick Hall  NP26 3EA     – £22 –

This popular workshop is back!  Do you feel everyone else except you has a good night’s sleep? Fed up with counting sheep & dread the night time?  Learn techniques to de-stress and relax body and mind for a rejuvenating sleep the whole night through.

6. Family Yoga   OCTOBER 10th 9.30am–10.30am Woolaston Hall  GL15 6NW     – £8 per adult, children go free!

Have fun and play games with your child while benefitting from the physical postures (improving strength, flexibility and balance) and relaxation together and developing inner qualities of self-acceptance, greater awareness, compassion, communication and focus. Useful tips for smooth bedtimes too!

 7. Simple Meditation & Mindfulness   OCTOBER 17th 9.30am–11.30am Redwick Hall NP26 3EA    – £15 – If you missed it in April, or you’d like another look!

Meditation can be short and simple yet effective in enhancing your life. Whether you want to lower blood pressure, increase concentration or bring a sense of calm to your life, learn different techniques to find what suits you and benefit from a calmer mind.

 8. Yoga to De-stress  & Relax NOVEMBER 7th 9.30am–11.30am   Redwick Hall  NP26 3EA       – £15 –

Have a calmer day every day: especially before the run-up to Christmas! Learn how to release tensions and feel lighter, practice mini ’mindfulness’ techniques and enjoy relaxing, held restorative postures to release and revitalise and breathing practices to calm body and mind whatever the day brings.

 Workshop ‘bring along a friend’ offer – save £2 each off full price. 

AND £2 discount per added Workshops booked at the same time.

Note: ** not suitable for beginners.  Homemade refreshments provided in all longer workshops.

Email me (sian@sianruleyoga.com) or phone 0787 257 1934 to book on to your chosen workshop.

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YOGA FOR SPORT

First Workshop for 2014 Two People Gripping Bicycle Handle Bars

Yoga for Sport & Fitness    March 29th 9.30am – 1.00pm Redwick Hall  NP26 3EA

Prevent injury through stretching ligaments and tendons.

Release tightness in hamstrings and shoulders through challenging sequences and unusual postures that stretch the boundaries.

Learn how to let tensions go to achieve a lightness and freedom in movement.

Preventing injuries has made a world of difference to football players like Ryan Giggs and tennis players like Andy Murray who regularly use yoga to keep joints and ligaments moving easily without strain. It is plain to see at http://www.stopsportsinjuries.org/ how sportsmen and women become injured through repetitive use of muscles and limbs and how vital it is to build in a repertoire of care to avoid injury. After all, if we enjoy doing something, we want to carry on doing it, whatever our age.

Yoga helps to keep vital muscles, such as hip flexors and hamstrings, lengthened for runners and cyclists. Meditation techniques help focus the mind and concentrate on what’s happening in the present. Relaxation stops tensions building up in the body and maintains a sense of looking after the body.


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Yoga for Pregnancy

pregnant womenPregnancy is enhanced by the practice of gentle yoga poses, quiet periods of bringing the awareness to the breath and the growing baby within. The Daily Mail online has published an article about Hilaria Baldwin’s favourite poses for preventing back-ache during pregnancy.

The Spanish born yoga teacher has produced a video on WhatToExpect.com but as some commentators mention she only suggests physical aspects of yoga and omits to mention some of the other aspects of yoga such as meditation and breathing practices which help to calm the mind and connect within. Another says she needs to go through the whole experience before she advises others.

What do you think?  Read the whole article at http://www.dailymail.co.uk/femail/article-2331814/The-expecting-childs-pose-Hilaria-Baldwin-reveals-favorite-prenatal-yoga-stretches-relieving-pain.html?ito=feeds-newsxml

TO ADD (02/06/13):

Always go to an experienced teacher to guide you through this special time. Specialised classes will bring another dimension to your pregnancy, but always listen to advice to stretch gently to avoid stressing joints and over-stretching ligaments which are so much more pliable during pregnancy.

To read further, try any book by Wendy Teasdill.  Yoga in Pregnancy, published by Gaia books gives excellent advise on the body and mind at this time, the changes women go through, suitable stretches and short meditative practices, tips for the best birth possible and how to attune to each other and move on through life together and with your baby.


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Frank Lampard takes up yoga in bid to last like Ryan Giggs.

Frank-Lampard-takes up yoga

Impressed that 39 year old Ryan Giggs is still playing at the top of his game, Lampard has started yoga. He has no plans to hang up his boots at the age of 34.

He told the Mirror, “I looked at Giggs when we played United last Sunday.  He was as fit as a fiddle and had an aura around him. He is the benchmark really.  I’m doing a little bit of yoga.  I had to fight myself to do it because I like training outside and it’s a different mindset.  But, certainly when I do it, I feel the benefits.  I’ll try to keep it in my schedule.”

Yoga’s not just for his missus!  Perhaps we’ll see lots more sports men and women taking yoga up for their health and fitness.

Read the full article at http://www.mirror.co.uk/sport/football/news/europa-league-final-chelsea-record-1882428


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BEAT THE BLUES

Woman in splits Mar 13If you’re feeling blue after a long winter, psychiatrists advise heading for a yoga class.

Science has now proven that yoga can help people suffering from mental illnesses; depression and anxiety, post traumatic stress, alcohol dependency, eating disorders, ADHD and epilepsy.

The Yoga, The Brain and Mental Health Conference in November 2012 brought psychiatrists, scientists and yoga teachers from all over the world to share findings on how yoga improves people’s state of mind and health.

MRI scans show that the amygdala (area of the brain responsible for the fight or flight response) reduces in size after regular meditations. Practising yoga works through its holistic approach affecting the physical body, the mind and the breath and the emotions together. For people with emotional regulation difficulties, starting with a physical approach can be easier and quicker than beginning with specific behavioural training.


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Keep on Practising!

yoga woman Mar 13Have you ever looked at someone doing yoga and thought they were born that bendy and that’s why they are able to do yoga?

Research and a recent book by Malcolm Gladwell assert that even people who we think of as ‘clever’ or ‘gifted’ have only got to their level of achievement because they have been putting in the hours, day in, day out.

Neurologist Daniel Levitin says “the emerging picture from such studies is that 10,000 hours of practice is required to achieve the level of mastery associated with being a world-class expert-in anything. In study after study, of composers, basketball players, fiction writers, ice skaters, concert pianists, chess players, master criminals, and what have you, this number comes up again and again… No one has yet found a case in which true world-class expertise was accomplished in less time..”

However, in his book Deceived Wisdom, David Bradley disagrees saying it was based on research by psychologist Anders Ericsson of Florida State University who never mentioned it. Bradley maintains “It (practice) can make you perfectly competent – but not necessarily excellent”.

Nevertheless if we want to progress and develop in body, mind and spirit through yoga, as with anything, putting in the practice means we reap rewards and create a healthy discipline in our lives.  I don’t agree with Huffington Post writer, Kino MacGregor’s single-minded view that we have to keep going back to the mat in order to practise. There are many other ways to practise yoga too, especially if we are not so physically flexible and strong. The following are just a few:

– bringing the attention to the breath,

– feeling the feet on the ground, and our posture, as we stand and walk,

– listening to someone with complete attention

– treating ourselves and others with ‘ahimsa’ (non violence)

If you’d like to know more, read the article in the Huffington Post http://www.huffingtonpost.com/kino-macgregor/yoga-practice_b_2870247.html or put in the hours and read the books!


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STRENGTH IN YOGA

Man Flexing BicepsSaturday saw a group of yoga teachers in south east Wales having a brilliant yoga day’s training on how to bring strength into yoga, and why it’s so important. We all know yoga is great for increasing our flexibility, but without strength, flexibility can mean joints aren’t protected and injuries can happen.

Our experienced teacher, Zoe Knott, gave us simple yet effective exercises based on anatomy, to help strengthen thighs, feet, arms, abdominals and wrists. With these areas strengthened, the whole body is covered!

And unlike muscle building exercises that build just the middle part of the muscle, yoga strengthens the whole of the muscle right down to the connective tissue, which protect joints so effectively.  Zoe also covered ways in which we can enter and exit yoga poses safely and strongly, keeping the back in neutral and protecting the sacro-iliac joints which often suffer from general wear and tear.

Yoga classes around Wales will be benefitting from safe, strong yoga at the same time as getting flexible – and when you know that strength in body also means strength in the mind, just imagine what we’ll be able to achieve!