Time to Breathe

Hi yogin,

The most wonderful time of the year is upon us, sometimes lovely, often more of a tsunami than a jingle. Is there any more critical time to practice yoga than the Christmas period? (I don’t think so).

I have a workshop coming up on Mon 16 Dec at the Herne Hill Velodrome, for some peace, movement and release. It’s a 90min session from 7pm – 8:30pm followed by a cup of masala chai. We’ll do some breath work followed by a lovely feel-good flow, into restorative poses, short meditation and an extended deep relaxation. Please do book via my website: www.yogawithana.co.uk. 

Looking ahead to the new year, classes will resume on Fri 4th Jan with a special offer for the month, check out my website closer to the time (or just come to class and I’ll sign you up then).

I’ll be running two public classes a week in Dulwich / Herne Hill:

Fridays from 4th Jan 8:30 – 9:30am at the Herne Hill Velodrome.

Tuesdays from 7th Jan 8:30 – 9:30am at the Grafton Dance Centre, SE21 7AW.

Yoga for Writers Workshops in 2025

If you ever felt like you had a book in you but weren’t sure where to start, or you’re writing and blocked or just need a fresh burst of energy, try this workshop. Or gift it to a writer you know. It’s an incredible practice that really works.

The workshop uses yoga practices to get out of your own way and into your writing. It starts with a 45min gentle flow, before dropping into a deep relaxation. From there we move into some freewriting: I will give you a prompt and no more than 5min to respond to it, freely, in writing. We’ll do a few of these to blow out the cobwebs and get the hand moving, connecting to that deeper creative voice. These exercises will build – with room to share or not share – until we move into a meditation that takes you a little further, then more writing, ending with a visualisation aimed at really opening up your writing world. It’s different for everyone and also different every time, but it’s always surprising. You’ll leave with some gems in your notebook, a fresh perspective and new energy to write. I recommend you bring a cheap notebook and easy fast flowing pen: know you can throw the notebook in the bin if you want to, for no pressure free flow writing.

Dates as follows:   

Jan 11, 1:30 – 3:30pm: Yoga for Writers at Yogarise, Peckham. Like planting trees, the best time to start writing was twenty years ago, second best time is Jan 11. www.yogarise.london  

Feb 8, 2 - 4pm: Yoga for Writers at Oruspace, Dulwich (link coming soon).

March 2, 2 - 4pm: Yoga for Writers at Oruspace, Sutton (link coming soon).

March 29, time TBC: Yoga for Writers at Mica, Nunhead (link coming soon).

An Introduction to Yoga Philosophy 1: Time to Breathe

“Come back to the breath” says the yoga teacher, followed by the popping open of at least one eye from at least one student who stares around the room with indignant incredulity as if to say, “You all know you’re already breathing, right?” (I love those students, especially the kids who will interrupt the class to tell me I’m off my rocker). Yep, we are all already breathing. When we stop breathing we will be dead. And the one thing you can be sure of: one day we will all be dead. Whoop!

The breath is interesting because it is an automatic function that happens regardless of our awareness of it, but it’s also one we can exert control over. When we control the breath, we can slow down the heart rate, lower blood pressure, interrupt a fight or flight response, steady a panicked mind, bring back focus and clarity and we can also, according to Yogi masters, extend life (another story for another day!). Watching the breath is the first step in concentration, as far as the yoga practice goes, and from concentration comes meditation. We start by observing how the breath comes in and how it goes out: how easy it is, or how restricted, are you holding your breath, are you gripping in belly or shoulders or jaw, is it easy to observe or frustrating or boring? All this is part of the practice. If you’ve practiced with me, you will have heard this before: the first practice of pranayama (yogic breathing) is the three part breath:

1.    Inhale – belly expands

2.    Keep inhaling – ribs expand

3.    Keep inhaling – collar bone lifts.

As you exhale the collar bone drops, then the ribs draw in and then the belly draws in. In the beginning the belly or the chest (or both) will be tight and this is very normal. As you continue to practice, this will soften until eventually you can double the count of your exhalation, so if you inhale for 3 counts, you exhale for 6, inhale for 4, exhale for 8 etc until you are able to comfortably inhale for 10 exhale for 20 for at least 3 rounds. Then you’re ready for the next step.

Try it, definitely don’t take my word for it: observe what happens when you bring your mind to focus on your breath. The mind will wander away – that’s normal – bring it back and keep going for 5 – 10minutes.

So why am I banging on about the breath when I said I’d talk about Yoga philosophy.

In the Yoga Sutras of Patanjali there are almost 200 “sutras” divided into four sections. “Sutra” means thread, a thread of yogic philosophy on which the teacher can add their own “beads” of experience. I love the Yoga Sutras because they are, for me, a clear and concise guide to peace and the yogic way of life and I am fascinated by the fact that they are over four thousand years old and still relevant today. Technology has advanced but the mind is built the same.

So, the first yoga sutra in the Yoga Sutras of Patanjali:

1.    Atha Yoganusasanam

Now the exposition of Yoga is being made.

Anusasanam means both exposition and instruction, because it is not just the philosophy that is expounded in the Yoga Sutras, but also the instruction on how to practice. The key in this first sutra is “Now” and the most simple step in bringing the mind to the present moment is yogic breathing practice.

The idea of “Now” is something we come back to again and again throughout the Yoga Sutras and throughout the yoga practice, it is in every yoga pose: be aware in this present moment now. It’s something we hear spiritual masters talk about the world over: The Power of Now (Eckhart Tolle). And it’s incredibly difficult, the mind is built to jump from thing to thing, often holding past, present and future simultaneously. There are times too when cajoling the mind to the present moment is not especially helpful: sometimes the best yoga is to not do the yoga. In times of trauma, grief or any mental breakdown, focusing on breath and breath control (if this isn’t already an established practice for you) can have the opposite effect. Sometimes a cup of tea – or shot of whisky - is better. The yoga practice is not one of force but of patience, balance and removal of obstacles (not creating new obstacles to make you feel bad). If you are in a place where practice is possible, then there is nothing more effective than bringing the breath into sharp focus, to bring the mind to Now. We practice so that when the challenges come, the yoga is established enough that it can help. Bringing the mind to the present moment is the first step in mind control and the entire yoga practice, all the physical poses, all the breathing, all the philosophy, all the paths and practices – they all exist to teach us how to master the mind. Why? Because we see the world and, in turn, exist according to our state of mind. We all know it and we all forget it. The thing is to remember.

I’ll leave you with my favourite Sanskrit saying: Mana eva manushyanam karanam bandha mokshayoho: As the mind so the man, bondage or liberation are in your own mind.  

So all this is there when the teacher says “Come back to the breath.”

Start at the beginning. I invite you to try it. Practice your three part breath, just 5 min every day, preferably at the same time every day if you can manage it. Set a timer and watch your breath come in and watch it go out. 5 min may turn to 10.

Good luck and let me know how it goes!

Ana x