Yoga

What is Self-Care?

Do you practice Self Care?

The wellness savvy crew are familiar with the buzz around self-care. It’s often associated with being selfish or confused with self-maintenance such as having your hair cut or going to the dentist.

Self-care is the way we nourish ourselves on a deeper level. It’s the oxygen mask principle if we take care of ourselves first we are able to care for others.

If we are interested in being the best version of ourselves, in being of service, supporting others and being able to give back, self-care is non-negotiable.
Self Care for Busy People
‘Self-care for Busy People’ is a 6 week course, it starts March 3. This course is an opportunity to learn how to truly nourish yourself. Release anxiety, stress and overwhelm as we explore yogic habits to relax the nervous system. Strengthen your capacity to plug into the present moment with mindful yoga and meditation. An invitation to listen to your body….
Take charge of your health.
Learn how Self-Care can help you become physically strong, mentally clear, & emotionally stable.

This course is for you if:

You want to reduce fatigue and increase energy
You want to manage stress and anxiety with ease
You want to feel better in your body
You want to achieve an optimal body weight
You want to cultivate healthy, simple daily routines
You need to strengthen your digestion
You want to establish a regular exercise and meditation practice

Join my 6-week Self Care course and start living a more vibrant and inspired life.

The pillars of the course:

Daily routine and daily habits
Sleep
Movement and Breath
Meditation
Ayurvedic Self care
Managing Stress

What does this course include?

6 x mindful yoga sessions
6 x group coaching sessions
Live Coaching […]

3 minute breathing space

As it is mental health week, I was inspired to make this little video.

This is a 3 minute meditation helpful for stress and anxiety. The first minute you focus on your thoughts, the second minute focus on the breath and the third minute focus on the whole body. Inspired by the work of Jon Kabat-Zinn, founder of MBSR (mindfulness-based stress reduction).

3 Minute Breathing Space

Sal Flynn my mentor taught me this technique and I have found it really helpful, especially when you have busy days and don’t have time for a long meditation.

I hope you enjoy it.

Justine

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Yoga in Bondi Beach Park

Welcome to Spring!

I’m excited to announce that my beach permit is on the way and I’ll be teaching in the freshly renovated Beach Park for Summer.

Come and practice yoga in the Park (starting November 1), relax and revitalise with yoga under the trees, feel the summer breeze on your skin as you inhale the oceanic energy.

All classes 1 hour.

See timetable here.

Nameste
Justine
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2017 Yoga and Wellness Retreat :: Paperbark Camp

This Autumn I’m very excited to be offering another Yoga and Wellness Retreat in collaboration with Camilla at the stunning Paperbark Camp. This amazing bush setting encourages a very nurturing, relaxing and rejuvenating experience. Here is the scene last year, relaxing in savasana fireside…

Please get in contact if you are interested in future retreats as this one booked out fast.

Justine

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Your Sacred Space

Do you have a sacred space? Somewhere you can meditate, center yourself and really listen to your inner spirit? A sacred place will nourish and rejuvenate you. Many people find this refuge in nature.

My morning spiritual practice helps to calm and center me, it creates space in my body and life so that whatever happens during the day I can find space to hold it. Living in an urban environment, I can’t always be in nature, so one way of creating or enhancing a sacred space can be adding an altar. An altar can be as simple and small or as large and complex as you like.

I love my altar pictured above. An altar can be a great catalyst to help you make the transition from the external pressure of your busy life to somewhere you can sit and connect to the timeless aspect of yourself.

I love choosing different things to place on my altar to trigger different aspects of myself. It’s really fun to play around with and helps you start thinking about subtle energies.

Here are some suggestions for putting together a simple altar:

Consciousness/awareness – light a candle or have a lamp on your alter to represent your internal light of awareness.

Teacher/guru/loved one – you may like to place a photo of someone sacred to you or who inspires you.

Crystals – for healing and energizing.

Nature – you can add a plant, fresh flowers, water or herbs to bring nature inside to connect you to the deep energy of Mother Nature and her rhythms.

Do you have an altar? Where is your sacred space? Please share below…

Many blessings to you!
Justine
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Eye Yoga – 2 exercises to Reduce Eyestrain and Improve Vision

You exercise your body, so why not your eyes!

If you spend a lot of time staring at screens then these exercises can relax the eyes as well as strengthening the eye muscles.

 

Vitamin or Pain Killer

‘Your role as a Yoga Health Coach is more like a Vitamin than a Pain Killer’, my mentor explains. In other words, as a health coach I work to support people to optimize their health and prevent disease by  listening to their bodies natural intelligence, rather than react once symptoms occur. Yoga health coaching helps you to read the signs.

This analogy reminded me of when Dr Robert Svoboda (American author and Ayurvedic Doctor) spoke in Sydney last year, he was interviewed by western GP, Dr Mark Donohoe. Dr Donohoe described a visit to the doctor, as like a visit to the smash repairer, the doctor usually deals with the ‘what’ rather than the ‘why’.

Don’t get me wrong, western medicine is incredible, I wouldn’t be here today without it. We need western doctors but we could also learn to understand our bodies and the different dimensions of the body-mind connection, why do we get sick and well again? This is where Yoga Health Coaching comes in, it’s like a users guide to our physiology.

Yoga, Ayurveda and Traditional Chinese Medicine all offer wisdom on preventative health, they all teach awareness, how to tune into the whispers of our bodies so we can take the responsibility of our health into our own hands, take our power back and heal ourselves. In other words, living in our bodies and not just our heads. Looking within ourselves rather than externally for someone to ‘fix’ us with a ‘pill in a bill’.

You see, I’ve tried the ‘pill in a bill’ approach before to help with severe migraines. It may work for the short term but doesn’t work in the long term. Not if you care about being able to rely […]

How to use a Neti Pot

Benefits

The Neti Pot is a Yogic Tool that has been used for thousands of years to help alleviate sinus and allergy problems. It can also help with colds and infections. If you have a cold use the Neti Pot a couple of times a day to help flush out any infection. This practice also has a soothing effect on the mind and is often used before meditation.

Directions

Fill your neti pot according to the instructions that came with it. (Use approximately one teaspoon of good quality sea salt per half litre of water.) If you experience any burning or stinging sensation there maybe too much salt in the mixture.
Ensure the water is warm or room temperature and is either distilled, sterile or previously boiled.
Tilt your head over a sink at approximately 45-degree angle.
Place the spout in your top nostril and pour the water in – breath through your mouth.
Dry the nostril by blowing the nose or exhaling out the nostril.
If the water runs into the mouth or throat, adjust the position of the head.
Repeat on second side.

 

Give it a try and let me know how you go!

justine

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Do you oil pull?

Oil pulling is the simple act of swishing oil around the mouth. Along with brightening and whitening your teeth naturally, this practice brings benefits to the whole body including the immune system.

This ancient therapy has been around for thousands of years and has its roots in Ayurveda. I’ve been hooked on oil pulling for the last few years because I’ve noticed the benefits to my teeth and gums. My teeth look whiter and brighter, my gums no longer bleed when I eat spicy food or brush my teeth, and I notice the boost it gives my immune system.

Oil pulling is so effective at removing bad bacteria from our mouth because the coating on bacteria is attracted to the fat in the oil. When we oil pull we are literally removing or ‘pulling’ the disease causing bacteria from between the teeth, around the gums, from the roof of the mouth and under the tongue. By cleansing the mouth this way we are preventing oral bacteria seeping into the bloodstream and causing inflammation in the body.

Our bodies are constantly accumulating toxins. We live in a society that is becoming more and more polluted, through the air we breathe, chemicals in our foods, environmental pollutants and even in cosmetics. Oil pulling is a simple, natural and effective practice that reduces the toxic load on our bodies and doesn’t harm the environment.

To achieve the benefits of oil pulling you need to practice regularly, once a day is ideal. The recommended time to swish the oil around the mouth is 15-20min. The best time of day is in the morning, 15-20min may sound like a long time but you can use this time to take your shower or prepare for your day.

Traditionally sesame oil (a warming oil) is used but you can also use coconut oil (a cooling oil). Personally I prefer coconut oil because I like the taste. […]

Increase Immunity – more tips from ‘The Ancients’…

When I refer to the ‘Ancients’, I’m not talking about my parents or even my grandparents, I’m thinking about wisdom passed down from thousands of years ago. Let’s look at two ancient systems Ayurveda from India and Traditional Chinese Medicine (TCM) from China. What similar guidance have these traditional systems sent us?

Three layers of the body are recognized in each system, the Physical Layer, the Mental Layer and the Subtle Layer. As a yoga teacher, I’m curious about the Subtle Body. The non-visible energy channels that travel through the body are recognized in Ayurveda and are called Nadi’s and they are also acknowledged in TCM and are called Meridians, many pressure points along these energy lines are similar in both systems. To access the subtle body, both ancient wisdoms link breath and movement, think, Tai Chi, Yoga as well as Meditation.

Elements feature in both systems, TCM recognizes the five elements Fire, Water, and Earth, and in Ayurveda the 5 elements are Ether, Air, Fire, Water and Earth. Importantly, both systems recognize the microcosm and macrocosm idea, what is outside is also inside, each constantly influencing and affecting the other. In other words how we interact with our environment will hugely influence our energy.

Practices such as Yoga, Tai Chi and Meditation are the best way to start to access the subtle body. When we strengthen and heal the subtle body we will amplify our energy but also strengthen our body on a cellular level and build immunity. To dive in deeper come and try a yin yoga class!

See you on the mat!

Justine

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