Growing Through Yoga and Mowing The Grass

When you have been practicing with a yoga teacher for a while it can be useful to take a class with another teacher. You'll hear instructions explained in a different way and may find that hearing these new cues leads to a new understanding of a pose. This article, from the Triyoga yoga studio blog, shares some alignment tips for common problems encountered in yoga. I hope you find it insightful and that's it helps you become more mindful of your body during your practice.

Anatomy in Motion: 5 problems in practice
When practicing, especially within certain postures, we become aware of different niggles and aches within the body. Through breathing and adjustment we can ease these sensations, but it's important to be aware of the potential long-term damage that can be caused if we do not address them properly. Osteopath and Naturopath Tim Goullet discusses the top 5 body problems encountered during yoga practice; from tight ham strings to reining in hyper-mobility, Tim shows us how small adjustments can make a big difference.

Stiff Hamstrings

Some people are born with stiff hamstrings and some people create them with their exercise and lifestyle. Walking more, sitting less in chairs and more on the floor is a good start to helping matters.

Our hamstring muscles (the ones at the back of the thigh) actually function as a physiological break to uncontrolled forward bending (so we don't drop our head onto our shins!) and are primary muscles to bring us back up again - their evolutionary claim to fame along with the help of the powerful gluteal muscles!

What's important is that, if your hamstrings are particularly stiff, you don't transfer stress to the lower back when forward bending. A standing forward bend performed by hanging forward with a rounded back and locked (sometimes hyperextended) knees with hands nowhere near the floor is a common problem. This position held in the hope that "one day" the hamstrings will magically lengthen another 50% actually places stress on the lower back structures. It over stretches the ligaments actually weakens the back muscles and most importantly, places strain on the intervertebral discs.

The alternative? BEGIN the forward bend with bent knees and seek to create contact between the lower ribs and thighs. This position is protective for the lower back. When hands can reach the floor, again there is less stress on the lower back. From this safe position, a gradual squeezing of the front thigh muscles (keeping the ribs in contact) will begin to challenge the hamstrings to lengthen in a position which is safe. The hamstrings are more likely to respond to a stretching stimulus in this position as they are not working to support the body weight. In a way, the nervous system is informing the hamstrings that they can relax. When the body is suspended as in the first example, the direction from the nervous system is completely the opposite - "don't let go!"

Hyper-mobility of the Pelvic Joints and Ankles

Hyper mobility can be addressed very well by intelligently changing the way you practice:

- Don't stretch to your maximum - 70-80% will prevent you making matters worse.
- Slow down your movements so your muscles need to work harder, thereby building "useable strength" - strength specific to the movements you are doing.
- Hold postures for longer. For hyper mobile ankles, one legged standing balances are great.

For pelvic joints, standing postures where the hips are open are excellent, for example warrior 2

Pain in the Lower Back

Pain in the lower back has many causes. In yoga practitioners, it is often caused through excessive and repetitive back bending of a specific area of the lumbar spine - in other words, doing most of the pivoting from a single vertebral segment. This is most common in the "small" of the back around L2/3 which is the apex of the lumbar curve in most people. How can you help this problem?
Firstly, reduce the extent of the whole movement and go back to basics.
Secondly, draw the tailbone downwards to lengthen the lumbar curve and the pubic bone upwards to engage the rectus abdominus.
Thirdly, try to integrate the thoracic curve into the back bend so it looks more like a globalised smooth arc than a local hinge.

Knee Pain

Knee problems can really take the pleasure away from a yoga practice. Better prevention than cure!

If you feel ANY sensation in your knees while practising, it is best to back off. Go and see a qualified professional and have the problem assessed, preferably by someone who is familiar with yoga. Timing is important and may stop a minor problem becoming a major one.
Usually knee problems have their origin in the hips, especially with yoga practitioners. If you have a hip that is much stiffer than the other side (or 2 stiff ones if you're unlucky!), be very careful in hip opening postures like baddha konasana, janu sirsasana and padmasana. Take things slowly and always back away from unusual sensations in the knee. The cartilage inside - the meniscus - does not like being twisted and can tear. Working towards these postures carefully and patiently will keep the surgeon away!

Recurrent Twinges in the Hip and Groin Area

Intermittent, recurrent pains in and around the hip usually has a direct relationship to your spine. If your spine leans slightly to one side, that hip will get stiffer over time as its taking more weight. Good treatment will almost certainly help. From a technique point of view - check your squat in a mirror. If you tend to shift off to one side, you need treatment to balance the spine and hips.
If your knees tend to collapse inwards, you may find this is also happening in the classical lunge type asanas such as the front leg in warrior 1 and 2. This can be a source of groin pain. It is made worse the deeper the angle at the body and hip.

Some tips to avoid this issue:

- Rising up a bit in postures helps.
- Pressing down the little toe helps to activate the lateral muscles of the hip and leg to restore good alignment.
- Golden rule: knees over toes! 

This Week I've Been Making...Peppers in Balsamic Vinegar

I've been reading Under the Tuscan Sun by Frances Mayes (you may have heard of it - apparently it was made into a film with Diane Lane). It's the tale of a couple who restore an old stone farmhouse in Tuscany. I've enjoyed the descriptions of the simple pleasures Frances Mayes took in her new surroundings - shopping daily at markets, the smell of ripe peaches in a bowl on the kitchen counter and the slower pace of life the locals lead. She is a cook too and shares some of her recipes in the centre of the book. I was inspired to try the Peppers in Balsamic Vinegar, partly because I'm always looking for things to add to a salad and partly by the fact that this recipe has just 3 ingredients!

You'll need: a quarter of a cup of Balsamic Vinegar, a little olive oil, and 3 peppers - red, green and yellow 

Here's how to do it: 

De-seed and slice the peppers. Put a little olive oil in a pan on a low heat and add the peppers. Stir and add the Balsamic Vinegar. Leave on a very low heat for about an hour. The peppers should be almost "melting" (Frances Mayes' description). If the mixture is looking dry at any time add a little more oil and vinegar. That's it - couldn't be easier! And very good when added to my mixed salad and cous-cous.

This Week I've Been Visiting... Tibits, Heddon Place, off Regent Street, London W1B 4DA http://www.tibits.ch/en/restaurants.html 

I just discovered this little gem of a restaurant thanks to a recommendation from one of my students.  Tucked away in a little enclave just off Regent Street, I've probably walked past it many times but never noticed it. The fresh, home-cooked vegetarian food is served at a buffet table, where you choose a spoonful of this and a spoonful of that and a little of what takes your fancy. As a long-time vegetarian it's an absolute pleasure to have such a choice of delicious vegetarian food - salads, hot dishes and soups as well as juices and creative desserts. You load up your plate and take it to the till where you are charged by the weight of your food! This yummy plateful cost me £7.90.

Inside the restaurant

This Week I've Been Growing...Grass

I love, love, love summer. The long evenings, warm air, blue sky and sunshine lift my soul. But the lovely warmth and all the rain we've had means the grass is growing at an alarming rate. I don't mind mowing the grass though, it's like a walking meditation giving me time to think. I enjoy the simple rhythm of the task and I love the smell too. If I'm ever feeling a little unsatisfied or niggly with things I find that cutting the grass gives a me great sense of satisfaction. If there is time to cut the edges of the lawn too it gives a neat finish which adds to the feeling of a job well done. I recommend thinking about mowing not as a chore, but more as therapy - you feel better and the garden looks better too.

Late Nights and Early Mornings

I'm tired. I've had a week of late nights and early mornings and it really doesn't agree with me. I should know better. After all, the yogic path promotes self-compassion and non-harming (Ahimsa) and I'm always reminding my students to take care of themselves. But somehow life just took over and before I knew it I'd committed myself to following through on a project and said yes to one too many social engagements. I was busy at both ends of the day and just not getting enough sleep. 

Although the remedy of going to bed earlier is simple, it's not always easy to implement. However, having read the following articles I've already made some adjustments to my bedtime and morning routines and have set some intentions for better self-care this week. 

If you're burning the candle at both ends maybe these practical tips will help you make sleep a higher priority in your life too.

7 Ways to Get to Bed Earlier

via Huffington Post

We know that there are many health benefits of getting enough shuteye, and that the negative impacts of sleep deprivation can be severe. When it comes to turning off the TV or iPad, setting aside our work, and tucking in at 10 p.m., though, many of us have a tough time actually making it happen.

But when the morning alarm clock time is finite, shifting your night time routine to head to bed earlier can benefit your overall health and well-being by improving sleep quality and ensuring you get the recommended seven to eight hours you need. It could also have implications for your heart health: A 2009 Japanese study found that male workers who consistently went to bed before midnight had healthier coronary arteries than those who went to be after midnight, according to an ABC News report. Although the exact reasons are not yet exactly understood, sleep specialist Michael Breus, Ph.D., tells the Huffington Post that an earlier-to-bed schedule could be healthier.

"We do know that people who are night owls and shift workers do have more medical and mental health problems, but we do not know if this is just the genetic makeup of night owls or that those who stay up late have these issues," Breus says. "One reason that works for everyone is early risers get more sunlight and that helps for Vitamin D, and resetting the biological clock."

1. Set An Electronic Curfew

A National Sleep Foundation poll found that 95 percent of Americans use electronic devices within an hour of going to sleep at least a few nights a week -- and their sleep may be suffering because of it. Make a rule to keep technology out of your bed, and turn off all devices at least an hour before bedtime, Breus suggests. Exposure to bright artificial lighting can make it more difficult to fall asleep, and you may spend more time on the devices than you intended, thereby pushing back your bedtime. "Artificial light exposure between dusk and the time we go to bed at night suppresses release of the sleep-promoting hormone melatonin, enhances alertness and shifts circadian rhythms to a later hour, making it more difficult to fall asleep," Charles Czeisler, Ph.D., M.D., told Reuters in 2011. "Light-emitting screens are in heavy use within the pivotal hour before sleep." 

2. Keep a Worry Journal 

Many of us lie in bed tossing and turning because our minds are still very much awake, tallying all the things we still need to do. Set aside time during the evening to create a to-do list, fill in your calendar with upcoming events, or write down any thoughts that are causing you worry, Breus suggests. Clearing your mind of clutter before bed can help you ease into sleep. "I call this technique a worry journal," Breus says. "It is very effective."

3. Set An Alarm -- At Night

Bedtimes aren't just for kids! Decide on and stick to a regular bedtime -- one that will allow you as much sleep as you need to feel your best. If it helps, set an alarm clock in your bedroom or an alert on your phone to remind you 15 minutes prior to your tuck-in time. "Setting an alarm to remind you when to go to bed is very helpful," says Dr. Breus.

  

4. Leave Work At The Office

Unsurprisingly, the use of communication technology before bedtime can lead to inadequate sleep during the week, according to a National Sleep Foundation survey. With the growth of 24/7 connectivity, increasing numbers of American workers are working into their evenings and weekends, completing unfinished projects and sending emails from their smartphones. According to a survey by Harvard Business School professor Leslie Perlow, 90 percent of managers put in 50 or more hours of work per week, and 62 percent check their smartphone before going to bed. Set a time in the evening to power off -- and leave your email for the next morning. You may even find that it boosts your productivity.

5. Exercise Earlier In The Day

Exercise and sleep are two pillars of health that go hand-in-hand. According to a National Sleep Foundation poll, exercisers report better sleep than non-exercisers. And those who exercise early in the day rather than at night may enjoy the best quality sleep -- and find it easier to shift their bedtime and waking times earlier. Working out at least four hours before you hit the hay can help you to feel naturally tired at the end of the day, and to fall asleep faster. Moving your workout to the morning or afternoon, instead of after work or dinner, will also free up time in the evening.

6. Start A Routine

Getting ready for bed earlier in the evening -- washing up, putting on pajamas, and unwinding with restful activities -- could help put the body into a state of calm. "It is amazing to me how many parents will have set patterns for their children (e.g. bath, pajamas, three picture books, a quick back scratch and then lights out/parents exit), but none for themselves," Chris Winter, M.D., medical director of the Martha Jefferson Hospital Sleep Medicine Center, told HuffPost. Setting up a routine and sticking to it every night will train your body to anticipate sleep at that time.

7. Go To Bed When You're Tired

Pushing yourself to stay up later when the body feels tired might result in a temporary energy boost, but you won't feel so good the next day if you wait for a late-night burst of energy. "Go to bed when you are tired," Breus says. "Do not push through and catch your second wind -- it will keep you up for three hours."

Creating a Lovely Morning

by Leo Babauta from zenhabits.net 

‘When you arise in the morning, think of what a precious privilege it is to be alive – to breathe, to think, to enjoy, to love.’ ~Marcus Aurelius

When I wake in the morning, my mind slowly gathers, and I begin to move, the early morning light just starting to seep in. I have a glass of water, start the coffee, then meditate. Then I enjoy the coffee, a good book, and the quiet before the dust and din and steam of the day begins. Then I write. This is my Lovely Morning, and I get an inordinate amount of pleasure from it.

It wasn’t always this way: I used to wake later, rush through a grumpy routine before diving into email and work and errands and meetings. It was frenetic and dreadful, but that was my life, and I didn’t think it would change. I was wrong. I’ve changed my mornings for the better, with a few simple ideas. I’ll share them with you here, and if you begin to enjoy the peace of your mornings more, send a smile my in my general direction.

1. Wake a little earlier. If your mornings are rushed, the simple solution is to get up a bit earlier. This means going to bed a bit earlier too. Do it gradually, just 10 minutes earlier a week, and you’ll barely notice the change.

2. Keep things simple. One of my early mistakes was trying to fit too much into the mornings — I wanted to meditate and work out and read and write and journal, and it turns out I couldn’t do all those things. It felt too rigid, too packed. What’s helped me is having a couple things I do early on but not having a lot on my morning agenda, so that I can have space and flexibility. That makes the time much more peaceful and enjoyable. So the meditation and reading and writing are the only things that I do almost every morning, but I let myself be flexible with those too.

3. Have something to look forward to. Don’t pack your mornings full of things you need to do … but do have something you can’t wait to get up and do. For me, that’s reading and writing. For others, morning yoga or painting or reading the paper with coffee might be better. Don’t just have things you think you should do but don’t really want to do.

4. Practice mindfulness. I like to start with meditation (though I do miss some days), because it sets the tone for my morning — one of mindfulness. I then drink my coffee and write and do everything else with a more mindful attitude, noticing when I start to rush and feel stressed, noticing small things that I might miss if I were distracted.

5. Don’t dive into email or little things. Consider this early morning time your sacred space — don’t fill it with junk. Junk includes TV, news, email, social media, apps, etc. Instead, put meaningful things in this sacred space, things that you won’t have time for later. You can always dive into email after an hour (or more) of lovely morning peace.

6. Enjoy the spaces, and pace yourself. This time isn’t just something you fill with things to do … it’s open space. That means the space itself is something to be treasured, not just what you put in it. For example, if you do yoga and read, the morning isn’t just valuable because of the yoga and reading … the space around those two things is also wonderful. The time you’re putting your yoga mat away, getting a cup of coffee, walking to where your book is, sitting and staring at the morning light … these little spaces are just as amazing as anything else. Pace yourself so that you’re not rushing from one thing to the next, but enjoying the spaces.

A Lovely Morning isn’t something that just falls into your lap — it’s created consciously. You don’t have to implement all these ideas at once, but try one or two out and see if your mornings improve. I think you’ll enjoy them as much as I do.

‘Waking up this morning, I smile. Twenty-four brand new hours are before me. I vow to live fully in each moment.’ ~Thich Nhat Hanh


This Week I am Making...a Simple Green Smoothie

Looks weird but tastes great - and it's an easy way to eat an extra portion of oh-so-healthy leafy greens which are so good for the immune system.  

Green smoothies are the latest big thing in the US and the website Simple Green Smoothies tells you everything you need to know about the health benefits, which ingredients work best for smoothies and how to make them.

I've been making green smoothies for a while now and find them nice and filling (they've usually got a banana in them which makes the consistency thicker and differentiates them from a juice). I often have one for breakfast and am now getting quite experimental with my ingredients.  The one I made today was spinach, banana, mango and strawberry. 

Take a look at the website www.simplegreensmoothies.com and then give a green smoothie a try -  I think you'll be pleasantly surprised.

From this....

...to this!

This Week I'm Visiting... My Local Garden Centre and This Week I'm Growing... My Half-hardy Annuals in the Garden

The time has finally come to plant out my half-hardy plants! Hooray! The danger of frost has passed (at least here in the south-east of the UK) so all the plants which originate from warmer climes and would die if they got frosted can now go into the garden.

This means a trip to the garden centre to buy many bags of potting compost and many trays of half-hardy annuals to make my garden colourful this summer.

I might have got a little carried away...

These half-hardy annuals are brilliant for filling pots and hanging baskets which, if you water them every day and feed them once a week, will reward you with flowers right through to November. Even one pot by your front door (where you're much less likely to forget to water it) will brighten up your garden and make it feel summery.

I'm going to be really disciplined this year and get these babies into the ground within a week! There! I'm committed now I've told you! I have been known, on many occasions, to go mad at the garden centre and then not get round to planting everything for ages. This poor time management leads to anxiety about knowing you really should be out there planting, extra watering because the little pots dry out really quickly and less flowers as the plants can't put down their roots and grow into sturdy, healthy plants if they're stuck in little pots. So for my peace of mind and the plants' wellbeing I'll be spending a lot of time in the garden this week getting them planted out.

The dahlias that I planted as tubers are ready to go into the ground now too. If you have grown a tall variety they will need some support in the form of a stout stake pushed into the ground next to them. You can then tie the dahlia to the stake with twine to prevent it flopping over if it rains heavily or we have strong winds. 

The chillies that I sowed back in March are ready to go into the garden now too. They'll need a sunny, warm, protected spot and lots of water to give the best crop of chillies at the end of the summer.

There's lots to do at this time of the year, but it's very rewarding. Even if you only have one little pot in your garden this year, it can bring you simple pleasures as you look at the different shapes and textures of the flowers, enjoy their scent and watch the insects using your garden as a welcome source of nectar.

Have Some Yoga Fun

It's the start of a lovely long Bank Holiday weekend and it's time to kick back and relax. And throw in some fun for good measure. 

Yoga can often be quite serious. After all, we're on the mat to turn inwards, slow down, and focus our attention. But it doesn't always have to be this way. Sometimes though it  feels good to put on some loud, funky music and do some yoga poses and crazy dancing all mixed up together to get you moving and laughing. This is going to be my practice today! 

This week I'm sharing a light-hearted look at yoga. Enjoy and I hope the corners of your mouth turn up...

Ah Crap – Eagle Pose Again

by Amber Scriven

“From Chair pose bind your arms and intertwine your legs…” Your arms are twisted around your chest, constricting your breath. Your legs are not twisting quite as much as you want them to. Your foot is cramping up around your calf muscle and to top it off, the teacher tells you “stay clam, suck your belly in, breathe easy, sit deeply and lift your heart higher.”
Meanwhile I’m thinking: What the hell does all that mean anyway? My limbs are in a knot for crying out loud!!” Talk about world’s most frustrating posture!
Yet you have heard that somewhere amongst the entangled war of breath, frustration and body parts, Eagle pose can become serene and strong. It can become the epitome of yoga’s literal translation “to yoke” – which means to pull in all directions at once, and that doesn’t just mean physically, although for obvious reasons this posture might feel like a calamity of contradictions which demonstrate “yoking” quite well. It is also a reference to the internal juggling of emotions that make this posture both unbearable and beautiful.

“Sit even lower, lift your finger tips higher…”

Let’s face it, if you can breathe to get through Eagle pose steadily then you could probably breathe through most of the tricky entangled situations that happen in life’s random split seconds! Car accidents, someone hanging up on you angrily, confrontations that you weren’t expecting – you know, modern day human interactions.
Yoga is about letting go of frustration as much as it is about tying yourself in knots- in fact probably more so!
So we are 4 breaths in to Eagle pose and maybe you have mastered staying up on one foot with your arms and legs tied in knots. So far so good….(As long as the teacher stays over by little miss “expert-yogi-short-shorts” over there! Maybe wearing shorts will help me get deeper!? No wait, i’m not distracted… I am super intensely focused on that speck of dust…go back to the breath…)

“Take another big inhale…”

You are busy smoothing out your facial expression and ignoring the cramp arising from your standing foot into your twisted calf muscle and up to your weight bearing thigh. (Will this pose ever end?) Your shoulders feel as though they may explode and the anger monkeys are knocking on the door. Pretty soon you might just give up and let your limbs splay apart with shocking force. But you don’t.
Finally you begin to steady your breath. Determination sinks in and you relax your shoulders so that your heart feels lighter, and maybe the teacher knows what she is talking about after all because when you do this, your spirits rise! You feel better, happier, less angry!
A big piece of yoga is about putting your body into stressful and weird situations (no offense Eagle pose – but what the hell?!). We take that sensation of constriction and frustration, and we physically work through it so that when you’re in a real life tricky situation, you can use that same technique to step back, breathe and think clearly.

“Release slowly (without face planting)…”

I’m not saying next time someone rear ends you in traffic that you should get out of the car and take Eagle pose in front of them (pause to picture this…), but when you start to feel that familiar exploding chest sensation, you can begin to calmly collect your thoughts, bring yourself out of the panic, shock and upsetting experience, and come back to the cool cucumber you are in real life as fast as possible.
Next time someone hangs up on you mid-sentence, try to remember struggling for balance with your legs wrapped tightly about each other. Recall staying balanced and smoothing through the hard parts. Try to remain balanced in your body while the other person is bouncing and flailing. Take a breath and suddenly that incident won’t fill your day. You can bounce back and find something else to focus your energy on. Something good.

”Inhale, reach up to extended mountain. Exhale to swan dive to forward fold…”

And now thanks to working through Eagle pose on your mat, when the person driving past you flips you off for no good reason, you can take a big breath into your belly, sit deep in your seat and lift your heart. This is the real Eagle pose.

This Week I'm Making... Falafel, Feta and Salad Wrap

Fed up with Cheese and Pickle Sandwiches? This takes just a couple of minutes to throw together and makes a healthy, nutritious lunch.

You will need:

1 wrap
A handful of rocket or lettuce
Sliced tomatoes
One or two falafels cut into 3 slices
A small piece of feta cheese to crumble
A drizzle of salad dressing
A sprinkling of pine nuts

The wrap before rolling

Place all the ingredients along the centre of the wrap. Carefully roll up the wrap as tightly as you can, tucking in one end so everything doesn't fall out of the other end as you start to eat! 

This Week I'm Visiting...Pinterest to find some amusing and inspiring pictures to share

I love Pinterest. I love looking for inspiration for my home and garden, and it's where I find lots of the picture quotes I put on this blog. On the Thrive Yoga Pinterest page there are 3 boards - Wise Words, Inspiring Yoga Poses and In the Garden - take a look here at http://www.pinterest.com/thriveyogauk/ if you haven't seen it before.  

Here are some to make you smile and some to encourage you to roll out your mat this Bank Holiday weekend.

When the kids just won't leave you alone...

Aaah! - yoga on the beach

 Eagle Pose again - no wonder it's such a challenge

I think we've all been here...

This Week I'm Growing... A Little Impatient!

I'm looking forward to planting out all my seedlings into the garden, but I've got one more week to wait before all danger of a late frost (which would damage them) has passed. It is a lesson in patience and in keeping a watchful eye in case they dry out, get blown over or become lunch for a snail. So I'm practicing my deep breathing and I will wait...just one more week...

Ready and waiting

This Week I'm Loving... Oriental Poppies in My Garden

So delicate they're like tissue paper. So beautiful they almost don't look real. If you can find some to look at, and I mean really look - inside and out - they're fascinating. And they are a reminder to appreciate what's here around us in the present moment. 

Creating Some Space

This Week I'm Making... Space in My Wardrobe

I have a good friend who's an expert at de-cluttering her wardrobe. Every year she has a thorough spring clean and sends her unwanted clothes to the charity shop or sells them on eBay. Her goal is to end up with 5 staple outfits of quality clothes that she will love and wear all summer long. Motivated by her energy and feeling a little "hemmed in" by all my stuff, I've decided to have a clear out too. 

I'm going to be really disciplined! I'm putting my winter woollies, coats, tights, boots etc. away in a box in the loft. I'll recycle anything I don't wear on a regular basis, that doesn't fit, or that I don't really love. I'll have a box for things I don't wear much but have an attachment to and don't want to throw away. This box will be put away for 6 months and then I'll reconsider whether I really do need or want these items. I will keep items I wear regularly only if they fit well and I feel good wearing them. 

The following article talks about creating space and de-cluttering in point #5, and I'm hoping that my purge will help me feel less overwhelmed and more organised!

8 Ways We Block Our Creativity and Keep Ourselves Stuck

By Harish Kumar via tinybuddha.com

“Accept your past without regret, handle your present with confidence, and face your future without fear.”  ~ Unknown
I have always considered myself a creative person, and formerly, I didn’t put much attention or energy into where  inspiration came from.
There was a time when I had just started writing copy, designing, printing, and hand-painting T-shirts. Having worked on a few creative ventures before then, I felt that this time things were different.
I urgently and passionately worked into the early mornings, designing and putting ideas and concepts on paper, afraid that I would lose the inspiration. Dramatic as it may sound, this was my first brush with raw creative inspiration and the waves of delight and despair it makes you ride.
Fast-forward many years later, I had gotten myself gradually into a non-creative nine-to-five job. I began wondering why I didn’t feel as inspired to create.
These last few years have been an attempt to reconnect with creative inspiration. I have always been interested in writing and the power and magic of words. I strongly feel like there is a writer within me who is waiting to unleash his creativity.
As I turn the clock back, I reflect over how I blocked my own creativity—what thoughts, beliefs, and excuses got in the way. If you’re also feeling stuck, some of these may be holding you back:

1. I am not an expert and I don’t feel ready.

This is the most fundamental level at which we block ourselves from using our creative powers. We tell ourselves that we’re not ready, and we believe we need to learn more before we can begin.
We may never feel completely ready, but we’ll feel a lot better and a lot more confident after we allow ourselves to take action.

2. I don’t believe in myself.

Have you ever met someone who was talented but chose to remain a wallflower in their own life because they didn’t believe they were?
I remember the time I stood in front of fifty students to teach biology. Before the class, I’d looked at myself in the mirror, nervous and unsure if I would be received well. I looked squarely into my eyes and reconnected with a sense of deep belief that I was good enough for the task.
As a result, I felt authentic and allowed myself to be a vehicle of expression to others.
Since that day, I’ve incorporated many creative techniques in my teaching methods. Instead of just lecturing, I tell stories, use models, and engage my students in hands-on activities.

3. It’s not the right time.

Time is a wonderful excuse to put off that dream project because we always think we’ll be better prepared or have more time later. But every time I’ve asked myself if I could carve out some time for my creative dreams, the answer has been a resounding “yes,” because I know it’s a worthy, fulfilling, and rewarding experience, and that I need to make time.

4. It’s not perfect: analysis paralysis.

Perfectionism can kill creativity. You wear yourself thin by assuming something isn’t good enough, and you get stuck in analysis.
I have endlessly analyzed the merits and demerits of a creative venture, never quite going past that stage—never taking any real action to make it happen.
We create standards for perfectionism based on our beliefs, and think that we don’t measure up. This becomes a self-limiting experience. When we realize we’re the ones setting the high standards, we have the choice to accept imperfection and become free to express our creativity.

5. I feel overwhelmed.

Having too much on your plate can push you into overwhelm mode, and everything feels like a crisis. How can you create if you don’t know where to begin?
Whenever I feel like this, I take the time to unwind, breathe, and slow down. I clean my space, de-clutter my surroundings, and put things back to where they belong. I allow myself to take a break, relax, and do what I enjoy.
I’ve realized that we were not designed to be on “go” mode all the time; doing too much makes us feel like hamsters spinning on a wheel. I’ve made the choice to step off. The solution is to take small steps!

6. I’m afraid of failure.

As a society, we are mortally afraid of failing and looking bad. Success and the quest for the better life are deeply programmed in us. We don’t always learn to fail, brush off, and move on, and we don’t accept that failure is not only probable, but also inevitable.
I learned the lesson of failure when I began working in a laboratory setting. In science research, much of what you do on a daily basis fails. These failures become stepping stones for what finally works.

7. I feel uncertain and don’t know what to do next.

How many times have you felt uncertain and unwilling to do something new, and therefore became stuck?
When we realize that uncertainty is just a step in the creative process, we can begin to feel at ease with it and focus on moving forward.

8. I’m dwelling on the past and blocking my creative energy in the present.

When I was angry, I told myself stories about how everyone else was to blame for my problems—how I had it difficult and why no one understood or cared.
Now I realize that by being caught up in my stories, I stunted my creative growth. Instead of using the energy of anger and my stories as an impetus to create more, I just let it waste away.
When ancient stories and programs bubble up, I do some acceptance and forgiveness work. I allow the emotions to come up and then I thank them and ask what can I learn from them. I then choose to forgive and let go. This frees up my energy to create more in my present.
What blocks your creativity, and are you ready to get unblocked?

This Week I'm Visiting... www.mnmlist.com 

"Finding contentment is learning to appreciate what you already have, learning the concept of having enough, learning to enjoy the simple things"

Feeling motivated by my decision to clear some clutter, I did some research on the subject of how to live with less. I visited www.mnmlist.com, written by someone I am already familiar with - Leo Babauta from zenhabits.net. I get a weekly email from zenhabits and have shared Leo's thoughts and mindset before via the Inspiration Email I wrote before I started this blog.

The site is no longer being added to - there's a lovely note on the landing page to thank you for visiting - but if you go to the bottom of the page and click on "all posts" you can view the archive. Leo writes not only about about living life with less stuff to clutter it up, but also about minimalist eating, how to be less busy with less distractions and more free time. Reading some of the posts has been food for thought and has encouraged me to consider how I can live my life more simply.  His writing style is quite personal, sharing what he's learned through his own experiences. The posts are short and punchy so they're easy to read and flick through and each one has an interesting and motivational message.

I've shared the link to one of the posts about becoming more minimalist here.

This Week I'm Growing... Sweet Peas Part 2

Way back in February I blogged about how to sow Sweet Pea seeds. These hardy annuals have been quietly growing away and are now ready to plant out in the garden. I've made wigwams for them to climb up by tying hazel canes together and I wound string around the wigwams to give the sweet pea tendrils something to cling on to. I dug one hole in the middle and popped the whole potful of seedlings in. They will need to be encouraged to grow upwards by tying them to their supports initially, but after a week or two they will just shoot skywards on their own. If you're planting out your own Sweet Peas remember to water them regularly and, when they do start to flower, keep picking them - the more you pick, the more flowers will come. Their colours and scent will be lovely in a little glass jar on your bedside table.

Ready for planting out in the garden

In their new home in the centre of the wigwam

Wigwams made from hazel poles and string

And Finally...
Warrior 2 (Virabhadrasana II) is a great posture for creating space if the hips and inner thighs are tight. This week's picture from Leslie Kaminoff's book Yoga Anatomy shows the muscles involved.

Practice, Primrose Hill and Pea Soup

There's a theme in my yoga classes this half-term - Strength. We're doing lots of poses that strengthen the body, with a focus on building a strong core to help support the spine. We are balancing these strengthening poses by doing lots of stretching afterwards so that the body becomes more elastic, enabling freedom and ease of movement in everyday life.

Life has a habit of presenting us with obstacles and we often require inner strength to negotiate them. Like our yoga practice, it helps to have some flexibility when coming up against challenges and often another way of approaching them can be helpful. This article offers some food for thought...

Feeling Stuck? 4 Ways To Turn Obstacles Into Success

By Mike Iamele via MINDBODYGREEN

From time to time, we all have setbacks, blocks and obstacles on our path to achieving success and living the life of our dreams. We’re told that we just have to be determined, push harder, and strive to overcome these landmines.

But does it ever feel like you’re forcing a square peg into a round hole? Like no matter how hard you try, you’re completely blocked?

I’ve tried to break down plenty of walls in my day — but it’s the times that I stopped forcing and started allowing that things really started to move for me. Blocks are there for a reason. And, if you pay close enough attention, you might just be able to follow them to the gold at the end of the rainbow.

Here are four ways that blocks can help you achieve overwhelming success in life:

1. Blocks point out where things aren’t flowing for you.
When you can’t write anymore, your inspiration is gone for the day. When you can’t run any longer, your muscles are exhausted. When you can’t think anymore, your productivity for that meeting plummets. Blocks pop up in areas of our life where energy just isn’t flowing. It warns us that something just isn’t working here and it’s time to pack up, take a break, or go a different route. It teaches us how to most effectively use our time and energy.
2. What feels unnatural to you probably feels unnatural to everyone around you.
Most blocks come about because we’re forcing something that was never a good fit to begin with. We’re trying to do things the way we’re told they’re supposed to be done. We’re trying to hide certain parts of our personality because “it’s just not professional enough.” We stop ourselves just short of vulnerability. But, if it feels awkward or unnatural to you, it probably feels that way to everyone around you. So maybe traditional marketing isn’t your thing, but hosting fun parties is. Or maybe you really do need an open relationship for it to work. Whatever the case, blocks point out when things feel unnatural and encourage us to be more authentic.
3. Sometimes the best way to get through a wall is just to walk around it.
We can be so obsessed with an obstacle that we forget why we were trying to overcome it in the first place. Maybe you want a book deal because it will help you get more clients. If the book deal isn’t working, that doesn’t mean you’re doomed to never get more clients. Forget the obstacle and find a new path to your ultimate goal. Many times, obstacles point out that one tiny part of the plan isn’t working, not the whole thing. 
4. Lack of resources teaches you how to be resourceful.
When you’re unable to move forward, you have no choice but to get creative. If your business isn’t taking off, it might be time to put together a new program. If your relationship is in the dumps, it might be time to spice things up. The advantage of being pushed to the edge of the cliff is that we learn how to fly. Blocks teach us things about ourselves that we never thought possible and push us to blow our expectations out of the water.
So the next time you come up to a block in your life, consider that maybe it’s there for a reason. Maybe it’s there to teach you what comes naturally to you or where things flow for you. Maybe it’s there to help you figure out just how much potential you really have inside. Maybe it’s there to help you stop taking on other people’s blueprints for success and start building your own.
And, once you realize what you can really accomplish, good luck to anything that tries to get in your way. 

Yoga Anatomy

Leslie Kaminoff is a US yoga teacher and author who specialises in Anatomy. His book Yoga Anatomy, co-written with Amy Matthews, is beautifully illustrated with line drawings which clearly show the major muscle groups involved in each pose. Each week I'm going to share one of these drawings here on the blog. I've found this resource really helpful to build body awareness and get a mental picture of what's going on as I move through my practice. This first picture is a familar pose which requires strength and focus - Warrior 1 (or Virabhadrasana 1).

This Week I am Visiting... Primrose Hill, London

I've never been to Primrose Hill before, despite living in and around London for most of my life. I've been through the area when I've visited the Triyoga yoga studio but never stopped to have a wander around.  It's an exclusive part of town, with some beautiful houses and interesting independent shops and restaurants. Primrose Hill is to the north of London between St John's Wood and Camden and if you feel like exploring this little urban "village" the nearest station is Chalk Farm on the Northern Line. The Hill itself is a public park which runs down to meet Regents Park, and it offers wonderful views across central London. 

This Week I am Making... Pea Soup

This recipe appealed to me because of its zingy, fresh colour - it just shouts out spring energy and vibrancy! Taken from the June issue of Elle Decoration magazine, this recipe is super simple to make and really tasty.

You will need:

4 shallots
4 cloves of garlic
2 litres of stock (I use Marigold Vegetable Bouillon because it has such a good flavour and no hidden chemicals)
1kg frozen peas

In a large saucepan, gently fry four chopped shallots and four cloves of garlic in a dash of olive oil until softened but not browned.  Pour in 2 litres of seasoned stock, bring to a bubble and add 1kg frozen peas. Simmer for 3-4 minutes. Blitz in a blender until smooth, then taste, adding more seasoning if necessary. Serve chilled or hot, adding some basil or mint leaves, or some ricotta or goat's cheese to decorate.

This Week I'm Growing...Tulips part 2 (or what to do with them now they've finished flowering)

Well my tulips were wonderful in spite of them being planted very late. They have provided pots of glorious colour for over a month now and have been dotted around the garden, nestled in between the abundant Forget-Me-Nots looking lovely.  But all good things come to an end and they're losing their petals now and starting to look messy.

The unkempt browning leaves are the main reason I don't plant tulips straight into the border.  It's tempting to tidy up and cut the leaves off but resist the urge - the bulbs need the nutrients from the leaves as food for next year's flowers so it's really important you wait until the leaves are completely brown and pull away from the bulb easily.

With clever positioning of your bulbs within the border, the brown leaves can be disguised by the fresh new growth of emerging perennials, and this is definitely an easier way to grow them. However, I prefer to plant my tulips in pots, keeping them tucked away in an unseen corner behind the house until their buds are just about to open. Then I bring them out and position them where there is a gap that needs a bit of colour. When they have finished flowering I give them a little layer of general purpose compost for some extra nutrients and put them back in their hiding place until next year.

Most of them will survive to give a good performance for a number of years, but some varieties do better than others. There was an article in the gardening section of the Telegraph on Saturday on the subject of this which I have linked to here in case you are interested.  I have always understood that my favourite orange tulip, Ballerina, won't last for another year and I have thrown them away and bought new in the autumn but this article says that they will.  So I will be experimenting this year and keeping them. Fingers crossed.