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New Yoga Nidra Designs for 2018

My designer niaski.co.uk has produced a beautiful range of flyers and business cards for my 2018 Yoga Nidra workshops.

I will be teaching this popular workshop in three venues in 2018 – Lotus Loft, Exeter; Jala Flow Yoga, Sidmouth; and Yarner House, Bovey Tracey.

All of 2018 Yoga Nidra workshop dates are up on my website so you can plan the year ahead and book in for workshops.  Simply search events by location, month or date.

Are you looking for a friendly relaxation class?

Are you looking for ways to de-stress and sleep better?

Are you new to yoga and wish to find an easy way into your practice?

Do you have an established yoga practice and are looking to dive deeper into your practice?

Yoga Nidra is the deepest form of relaxation.  The yogic state of Nidra is beyond the waking state, past the dreaming state and is a form of sleep state where you are actually awake.  The stillness of this practice brings incredible calmness, clarity of mind and deep nourishing rest.

In this 2 hour workshop you will enjoy a calming meditative yoga practice before embarking on a Yoga Nidra journey.  You will be fully guided during the session.  All levels welcome including beginners.

You will leave the workshop feeling renewed, energised, fully rested as if you have had a conventional sleep for a much longer period.  You will enjoy complete physical, mental and emotional relaxation.

When Yoga Nidra is practiced regularly, it brings a deep state of calm which transcends into everyday life. Even strenuous mental and physical activities will not feel as stressful when you have achieved this state of calm.

Come & try it for yourself!

I am currently planning and writing a new range of Yoga Sleep downloads with a particular focus on women.  I will let you know as soon as these are available for download and streaming.

For Yoga Nidra and guided meditations online visit my YouTube Channel.

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Brand New Venue for Yoga Nidra – Yarner House, Bovey Tracey

I have teamed up with Yarner House, Bovey Tracey to deliver a programme of Yoga Nidra workshops and yoga events.  The first Yoga Nidra Workshop is on Sat 4 Nov, 10.30am – 12.30pm.

Yoga Nidra Workshops

You will enjoy a relaxing and calming meditative yoga practice before embarking on a Yoga Nidra journey.

Yoga Nidra is an ancient tantric method where the mind and body is in deep relaxation. A single hour of Yoga Nidra is as restful as four hours of conventional sleep. This workshop is for anyone interested in relaxation and meditation, whether you are brand new or experienced in meditation. You will be fully guided.

The practice of Yoga Nidra releases all types of muscular, emotional and mental tension. You not only enjoy complete physical, mental and emotional relaxation, but also get to explore the tremendous powers hidden in the deeper layers of subconscious mind.

About Yarner House

Approached by a wooded drive of nearly a mile long, this superb Scandinavian style manor house offers an extraordinary, luxurious experience. This magnificent property was built in the 16th century originally as a Tudor hunting lodge.  The Yarner estate extends to just below the summit of Haytor, a beautiful granite Tor.

Yarner’s grounds span just over 250 acres, a unification of working farm land and rural countryside, situated below Dartmoor, above Yarner Wood, a thriving ancient nature reserve.

Yoga Nidra will take place in the Scandinavian Hall overlooking the panoramic view of the Wray Valley.  This stunning room has a delightful duck-egg blue and gold, Swedish style interior.  You can enjoy the views from the immense ceiling to floor windows and the space has a large fire place with log burner to keep the room cosy in winter months.

Tea and refreshments will be provided.  Enjoy your cup of tea in Yarner’s dining room overlooking the Wray Valley.

Bring your walking boots if you wish to head up to Haytor for a bracing walk or explore the ancient Yarner Wood after the workshop.

To find out more about the venue visit Yarner.com.

For enquiries please email info@juliebladon.com .

Photo credit: Lily Holman

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Sleep Better Tonight! 6 Bedtime Rituals

6 rituals for better sleep

Article by Shannon Sexton, Courtesy of Yoga International, USA

Yoga and Ayurveda offer surprising insights into the sources of insomnia. Read on to learn more—and then try 6 simple practices that can help you sleep better tonight.

We are a sleep-starved nation. Sixty-three percent of American adults do not get eight hours of sleep at night, about 70 million suffer from insomnia, and according to the National Sleep Foundation, nearly seven out of ten report frequent sleeping problems—although most remain undiagnosed. Alarmed? You should be. As Stanford University “sleepdebt” expert William C. Dement, MD, PhD, warns: “Lost sleep accumulates as a debt that must be repaid or health eventually deteriorates.” This year, the Institute of Medicine released a report linking sleep disorders and sleep deprivation to a host of ills, including an increased risk of hypertension, diabetes, obesity, depression, heart attack, and stroke.

Our daily dose of shut-eye regulates our weight, strengthens our immunity, protects our cardiovascular health, repairs our tissues and cells, and restores our energy.

Scientists are confirming what yogis and ayurvedic physicians have reported for centuries: deep sleep rests the body and the mind. Our daily dose of shut-eye regulates our weight, strengthens our immunity, protects our cardiovascular health, repairs our tissues and cells, and restores our energy. Sleep also allows us to process, consolidate, and retain new memories; it balances our emotions, makes us better problem solvers, and feeds our creativity.

But according to yoga, deep, refreshing sleep has an even more important function: it helps us stay spiritually balanced. The ancient rishis (seers) classified sleep as one of the four fountains, or primitive urges (along with food, sex, and self-preservation), that operate at an instinctual level to maintain our survival. When one of these fountains is out of balance, it can imbalance the others, creating obstacles to spiritual growth. For example, when we skimp on sleep, we tend to overeat and imbalance the “food” fountain. Scientific research confirms this: A recent Stanford University study found that the less sleep people got, the heavier they were. Shorter sleep duration boosts our level of ghrelin, a hormone that makes us feel hungry, and suppresses another hormone called leptin, which makes us feel full. And at Case Western Reserve University, researchers who conducted a long-term study with 68,000 women over 16 years found that women who got fewer than five hours of sleep each night were much more likely to gain 33 pounds or more—despite the fact that they ate less than the seven-hour sleepers.

When we fail to get enough sleep, our anxiety level rises, too, disturbing the “self-preservation” fountain. Plus, it’s difficult to maintain a yoga practice when you’re overtired. Who wants to get up early to meditate after tossing and turning all night? Missing our practice can throw our whole day off balance and, worse, feed the cycle of insomnia.

The Bhagavad Gita (6:16-18) offers a message of moderation for practitioners:

  • Yoga is a harmony. Not for him who eats too much, or for him who eats too little; not for him who sleeps too little, or for him who sleeps too much.
  • A harmony in eating and resting, in sleeping and keeping awake: a perfection in whatever one does. This is the Yoga that gives peace from all pain.
  • When the mind of the Yogi is in harmony and finds rest in the Spirit within, all restless desires gone, then he is a Yukta, one in God.

The Bhagavad Gita is ancient, of course, and so doesn’t address our society’s skyrocketing use of sleeping pills, but it’s easy to guess what this sacred text would say: When we depend on pills to put us to sleep, we’re only masking our problems. Yoga challenges us to become the master of our mind, not a slave to it. When our thoughts begin to keep us awake at night, our mental gymnastics need to be addressed, not suppressed.

But the media tempt us with quick-fix promises that can be hard to resist. One Lunesta commercial asks, “Are you at home, trying to sleep, but your mind is still at the office, reviewing tomorrow’s agenda, charting out the future? Maybe it’s time for you to be the boss. Ask your doctor about Lunesta.” The not-so-subliminal message? You don’t have to master your mind—you can gain control simply by taking a pill.

Unfortunately, this message has hit home with Americans. Last year, the pharmaceutical industry poured approximately $300 million into advertising marketed directly to the sleepless consumer—over four times such ad spending for 2004. Sleeping pill sales have surged by 60 percent since 2000, with 42 million prescriptions filled last year alone. More than 26 million of these prescriptions were for Ambien, the 12th best-selling pill in the nation.

But depending on pills is no honeymoon. Last summer, the New York Times reported on some of Ambien’s eerie side effects: the woman in a body cast who miraculously arose every night to devour the contents of her fridge, then in the morning wondered who had stolen her food; the man who tore down the towel racks in his bathroom but had no memory of doing so the next day; people caught driving half-asleep who claimed to be under the influence of Ambien. Sleep experts warn that insomniacs should beware of becoming dependent on a pill and instead make lifestyle changes and rule out underlying conditions such as depression, which can be the culprit of their sleepless nights. Plus, sleep aids can be expensive. The new pill on the block, Lunesta, costs an average of $3.70 per tablet.

Side effects and cost aside, if we need drugs to put us to sleep, we’re in trouble. Ceding control to the pharmaceutical industry makes it impossible for us to explore, and eventually master, our own body and mind. There are better ways to get a good night’s sleep. Through herbs, massage, and relaxing rituals, yoga and ayurveda can show you how.

The Theory Behind the Practice

Ayurveda says that all illnesses are caused by some form of indigestion. In the case of insomnia, Carrie Demers, MD, who uses ayurveda in her medical practice, explains: “At some level—whether it’s physical, mental, or emotional—we haven’t finished extracting what is helpful to us and eliminating what is indigestible. On the physical level, indigestion is caused by bad food or by weak digestion and leads to conditions like heartburn (a contributor to insomnia), flatulence, and diarrhea. Mental indigestion is the inability to let go of a certain incident or thought—usually an unpleasant experience. Emotional indigestion is the recurrence of a feeling, often sadness or anger, long after the precipitating event. The emotion has not been sufficiently digested and remains just under the surface, springing up for no apparent reason”—and keeping us awake at night.

Mental and emotional indigestion are the most common causes of insomnia, Demers says. People who grind their teeth in their sleep are attempting to chew and digest recurring thoughts and emotions. And dreams are another way the mind attempts to digest the day’s experiences.

Vasant Lad, an ayurvedic physician and the director of the Ayurvedic Institute in Albuquerque, New Mexico, offers another perspective on insomnia: excess vata in the mind or nervous system. In the ayurvedic tradition, vata is one of the three doshas, or humors, governing the biological and psychological processes of our body, mind, and consciousness. Literally translated as “wind,” vata is “dry, light, mobile, and cold,” says Lad. “As the principle of mobility, it regulates all activity in the body and mind.” When vata is in balance, it promotes creativity, flexibility, and lightheartedness. But when it’s out of balance, it causes fear, anxiety, restlessness, and a number of sleep disorders.

Yoga and ayurveda offer a variety of methods that get to the root cause of insomnia, whether it’s a vata imbalance or a form of indigestion. These methods work on a deeper, more subtle level than sleeping pills and have only positive side effects. Whichever method you choose, begin by following a few basic guidelines: limit your intake of caffeine, nicotine, and alcohol; avoid eating for two to three hours before bedtime; create a relaxing nighttime routine; and go to bed and wake up at the same time every day. But if you’re doing all that and sleep still eludes you, try a few of these time-tested remedies.

6 Bedtime Rituals for Better Sleep

1. Try nutmeg

According to The Yoga of Herbs by Vasant Lad and David Frawley, nutmeg is “one of the best medicines for calming the mind.” This common kitchen spice helps reduce high vata in the colon and nervous system and promotes sound sleep. Here are two treatments—one internal, and one external.

Warm, spiced milk. Add up to 1/8 teaspoon of nutmeg to a cup of warm milk (which contains a sleep-inducing amino acid called tryptophan).

Nutmeg facial mask. Mix equal parts of ghee (clarified butter) and nutmeg powder into a paste and smear it around your eyes and across your forehead at bedtime.

2. Take a hot bath.

A hot bath removes the day’s residue, relaxes the muscles, soothes vata, and induces sleep.

3. Take an herbal sedative.

Mix equal parts of powdered tagara, valerian, and chamomile. Put 1/4 teaspoon of the mixture into a little warm water and drink just before bed. Tagara (valeriana wallichi) and valerian (valeriana officinalis) are vata-pacifying sedatives, and chamomile balances the emotions.

4. Give yourself a 5-minute massage.

According to Lad, a scalp and foot massage is a shortcut to full-body relaxation. Why? Because all meridians, or nadis, begin in the scalp and end in the soles of the feet. Plus, many neural endings, receptors, and marmas (pressure points) are clustered in the head and feet. By giving yourself the following mini-massage, Lad says, “You will get the benefits of an entire body massage.” Here’s how:

  • Sitting on a chair or bed, rub your hands with comfortably warm sesame, brahmi, or jatamansi oil. Alternately using the flat of your hand and your fingertips, make small, circular motions along the surface of your scalp for two minutes. Then switch to your feet.
  • Put more oil on your hands and in small, circular motions, rub the top of your right foot from the ankle to the toes; from the ankle to the heel; and on the soles.
  • Press your thumb on the top of the foot at the base of the shin. Gently and slowly drag your thumb toward the big toe.
  • Return to the base of the shin and drag your thumb toward the second toe. Repeat this motion to the third, fourth, and fifth toes.
  • Cross your right ankle over your left knee, place your right hand on the top of the right foot, lace your fingers between your toes, and push the foot inward, outward, and in a circular motion.
  • Unlace your fingers and, using your right thumb, apply pressure along the inner border of the sole from the big toe to the heel.
  • Drag your thumb along the outer border of the sole, from the root of the fifth toe to the heel.
  • Make a fist and massage the sole of the foot in little circles. Slowly pull each toe away from the foot as though you are “popping” the joint.
  • Repeat the entire process on your left foot.

When you’ve massaged both feet, soak them for five minutes in a bucket of warm saltwater to draw out the dislodged stress and toxins. Put on cotton socks, place a towel on your pillow, and settle into sleep. (In the morning, leave time for a longer shower; it will take a few shampoos to remove the oil from your hair.)

5. Make time for yoga.

A regular, balanced hatha yoga practice circulates the lymph and blood, tones the channels of elimination, and balances both the endocrine and nervous systems, calming vata and helping the body and mind digest the events of the day. Whether you practice in the morning, afternoon, or at bedtime, yoga paves the way to a good night’s sleep.

6. Do a relaxation practice.

Yogic relaxation techniques train the body and mind to relax completely while remaining in a waking state. They also help you let go of sleep-disturbing stress and emotions. If you’re new to relaxation practices, try this tension-relaxation exercise:

Lie in shavasana (corpse pose) with a cushion under your neck and your legs spread three feet apart. As you inhale, scrunch up the muscles in your face and pull them toward the nose. Hold for two seconds, then exhale and completely relax. Next, clench your right shoulder, arm, and hand on an inhale. Hold for two seconds, then exhale and let your muscles melt into the floor. Repeat on the left side. Now tense your right leg from the buttock to the toes; hold briefly; exhale and release. Repeat on the left side.

Next, inhale and tense your entire body. Hold for two seconds, deepen the contraction, then exhale and surrender into the floor. Repeat this contraction two more times. Then surrender into shavasana. You can follow this practice with a systematic relaxation or simply lie resting, breathing as if the whole body breathes. As you exhale, let the breath release tension and wastes from the entire body. As you inhale, let the breath nourish every cell and tissue. Continue for five to ten breaths.

As you become more advanced, there are a number of other systematic relaxation practices that train the mind to focus on and relax different parts of the physical body and, later, the more subtle energetic body. You can find some of these exercises outlined in yoga manuals. You can also try guided relaxation CDs.

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Mastering the Menopause – Natural Wellness Tips To Assist This Powerful Transition

Menopause - Natural Wellness Tips

Menopause is a powerful transition in a woman’s life and a lot of women are seeking natural support as they undergo this physical and spiritual transformation.

The average age of menopause – defined as not having a period for at least 12 months – is 51.  Perimenopausal symptoms often begin in the 40s or even earlier.  It is a personal journey so experiences and timings may differ and it is for each woman to explore in their own way.

Menopause is a natural shift in hormonal status.  The symptoms are seen when there is a drop in oestrogen production in the ovaries, the adrenal glands will compensate for this drop in oestrogen and any adrenal exhaustion is best addressed to ease this transition.  Oestrogen contributes to the female menstrual cycle by building endometrial tissue, sustaining bone density and the nervous system, maintaining the quality of the skin, sustaining libido and for the regulation of the female reproductive system.

This is a time of deep questioning about your life, relationships, job, home, what you are doing with your life and the calling you receive in terms of what you wish to accomplish as you move into the next phase of your life.  This is a time of death and rebirth.  You are releasing what no longer serves you and birthing the new YOU.  You may be called to spend time alone, you may sense your power rising and no longer wish to accept what others say, you may experience heightened sensitivity.

This is a time of deep healing, healing your body and past traumas.  You will be called to develop self acceptance, to de-clutter your life and to develop strong self care practices.

There is no right or wrong way to transition through your menopause.  Here are a few holistic tools that may support your journey.

Nutrition

Simply eating more plant foods such as legumes, vegetables, fruits, whole grains, nuts, and seeds can offer some relief, as they contain hormone-balancing plant chemicals known as phytoestrogens. Ground flaxseeds also contain phytoestrogens and have been shown in studies to reduce hot flashes. In one study, women had hot flash relief when they consumed 40 grams of ground flaxseeds daily. Fermented soy foods such as tofu, miso, and tempeh can also help reduce hot flashes.

Increasing your antioxidant intake greatly helps the entire body and brain.  Unprocessed brightly coloured fruits and vegetables, high quality proteins, grains and oils help to maintain healthy levels of antioxidants.  The benefits are wide spread and positively impact on memory, mood, heart health, blood pressure, detoxification, sleep, stress tolerance, thyroid, cancer risk, osteoporosis and more.

Studies have shown that menopausal women were found lacking in Polyunsaturated fats (PUFA). Healthy choice PUFAs are found in fatty fish like salmon, herring, trout, mackerel and tuna.  It is also found in walnuts, flax, chia and sunflower seeds.

Take time to review your mineral intake and possible deficiencies.  Deficient nutrients may be iron, copper, zinc, potassium, calcium, magnesium, vitamin C, D, and K.  Magnesium is critical for energy production, bone structure, sleep, mood, and brain health.  Review your sodium and phosphorus intake which may be too high particularly if consumed via processed foods.

Ensure proper hydration as there is a chance of electrolyte imbalance and dehydration when experiencing heat symptoms.  You may wish to review, reduce or stop your caffeine and alcohol intake.

Tissue Salts

Dr Wilhelm Schuessler, a great nineteenth-century German physician, concluded that there are 12 minerals that must be present in the body to maintain perfect health.  Through his research Schuessler developed tissue salts which offer a natural system of nutritional medicine.  Tissue salts enable the cells of the body to both eliminate toxins and assimilate nutrition.  Tissue salts are completely safe and can be used safely with other forms of medicine and treatments.

Tissue salts help with the physical, emotional and mental journey through the menopausal years.  Calc Phos, Kali Phos and Nat Mur smooth the emotional path, balance the hormones and strengthen the heart muscle.  Calc Phos and Kali Phos will also minimise the discomfort of hot flushes and night sweats.  Silica is a general tonic with Calc Fluor rejuvenating the skin and helping to prevent prolapsed and excessive relaxation of blood vessels that can lead to varicose veins and haemorrhoids.  Tissue salts to clear stagnation and cool the body are Silica and Nat Phos.

Purchase Tissue Salts for Menopause or consult with a homeopathic doctor for suitable Tissue Salt remedies.

Herbs

Herbs can also alleviate menopausal symptoms. Black cohosh has been shown in numerous studies to relieve a multitude of menopausal symptoms including hot flashes, anxiety, insomnia, heart palpitations, and depression.

Maca root has a rich history of use in Peru to help women through the menopausal transition. Several double blind, placebo controlled studies show that it can indeed help hot flashes and a variety of other menopausal symptoms.

Another unique herbal extract is red clover. According to research, this effective alternative treatment for menopause works to relieve hot flashes, vaginal dryness, and anxiety.

Sage is a traditional remedy to cool the blood and reduce heat in the body.  Try sage tea.  Chamomile tea also has a cooling effect on the body.

Hormone modulating herbs to address the decline in estrogen are Ashwaganda, Black Cohosh, Kudzu, Anemarrhena, Horny Goat Weed, Morinda, Dong Quai, Chaste Tree, Paeonia and Curculigo.

It is recommended to find a naturopath or herbalist to advise on herbs for your particular symptoms and situation.

Homeopathy

Homeopathy is a useful remedy to reduce menopausal symptoms and consulting a homeopathic practitioner is highly recommended.

One of the most common remedies is Sepia. Symptoms that suggest this remedy include hot flashes, night sweats, vaginal dryness, irritability, low libido, and exhaustion. Another common remedy to consider is Pulsatilla. Women who may benefit from this homeopathic medicine feel worse in warm weather and desire fresh air. They may have mood swings and weepiness and feel better with company.

Time Alone

Answer the call to spend more time alone in a process of withdrawal.  This is a time to deeply listen to your inner knowing.  Solitude allows you to truly listen to your inner wisdom.  In this process you may wish to spend more time in nature, journal writing, meditating or doing whatever feeds your soul.  This is a time to say NO and to put your needs first.

Exercise

Review and implement an exercise plan to support your self-care programme.  Do the things that you enjoy and that you are encouraged to make exercise a central part of your life perhaps even revisiting things that you enjoyed as a child such as swimming, cycling, walking, dancing, yoga, pilates.  Yoga & meditation helps to reduce nervous system stimulations which can aggravate hot flushes.  Select whatever exercise brings you joy.

Pranayama (Breathing Exercises)

Breath work is an effective way to cool, calm or invigorate during the experience of hot flashes or anxiety. Yogic breathing is a way to bring extra energy into the body or bring in a sense of relaxation.  Breathing exercises help to de-stress the body and mind acting to soothe the whole system.

Anuloma Viloma (Alternate Nostril Breathing) helps to calm the body & mind, soothes the system and assists if you are suffering from disturbed sleep.  Try 10-15 minutes per day.

This breathing technique consists of breathing through alternate nostrils and retaining the breath.  Anuloma Viloma harmonises the nervous system and balances both hemispheres of the brain.  Every two hours the activity of the brain shifts from one hemisphere to the other.  The same occurs with the lungs and this technique helps to balance the lungs.  This practice stimulates the nadis or energy channels that run throughout the body like electrical wires.  It is performed with a breathing sequence of 1:4:2.

The breath retention gives more time for the exchange of gases which means you will get more oxygen in the blood and increased expulsion of carbon dioxide.

At different times of the day and also dependant on our health, we will breathe more effectively through one nostril versus the other.  Observations during this practice help us to tune into our body and mind with greater awareness.

Anuloma Viloma is a more advanced breathing technique and controls your prana (energy) through the control of the breath.  This technique can be practiced every day.

This technique is for 4:16:8.  Always start and end on the left side.

Come into an easy, comfortable seated position.  You may wish to sit on a cushion or yoga block.  With your spine tall and your shoulders relaxed, begin by focusing on your breath.  Taking full deep breaths in and out of your nose.

Place your left hand in chin mudra (thumb and index finger touching) and rest on your left knee.  Bring your right hand into Vishnu mudra (curl your index and middle finger into the palm and leave your thumb, third and fourth fingers free).

Close your eyes.  Take 3 deep breaths in and out.  Place your right thumb up to right nostril and close this nostril.  Breathe in through the left nostril for the count of 4.  Close both nostrils using the thumb on the right nostril and third/fourth fingers on left nostril.  Maintain a constant pressure on the nostrils and hold the breath for the count of 16.

Release the thumb to open your right nostril and exhale slowly until the lungs are empty to a count of 8.  Inhale on the right (same side) for the count of 4.  Close both nostrils and hold for the count of 16.

Open the left nostril by releasing the fingers and exhale for a slow count of 8 until you have completely emptied the lungs.

Repeat for up to 8 rounds remembering that a round always starts and end on the left.  Keep the practice smooth and effortless.

Precautions: The retentions should not be performed by those with high blood pressure, cardiac patients or pregnant women.

Tips:

If the 4:16:8 count is too much to start with, try 3:12:6.

 As you develop this practice you can increase the counts from 4 to 5, 5 to 6.  Remember to take time to develop your practice and make sure that you feel comfortable at all times. 

You may wish to make this into a mantra meditation by mentally saying Om with each count.  Silently repeating “Om one, Om two, Om three, Om four.  Hold one, Om two, Om three…..”

Sithali Breath is a useful technique to manage hot flushes and rebalance the body.  Also supportive when you are feeling drowsy in the morning or during an afternoon slump when you need to improve your focus.

To practice Sithali, you need to be able to curl the sides of your tongue inward so that it looks like a straw.  The ability to curl the tongue is a genetic trait so an alternative is given below.

Sit in a comfortable position, either on the floor or in a chair, with your shoulders relaxed and the spine tall.  Stick the tongue out, curl the edges of the tongue inward to make a straw-like shape.  Inhale through the tongue, close the mouth and retain the breath for as long as feels comfortable.  Exhale through the nose.  Repeat for a minimum of 10 breaths.  Make sure you feel fully comfortable at all times and your breath flows easily.

Another technique if you cannot curl your tongue, extend your tongue out flat and sip the air across the upper surface of your tongue.

Bhramari Breath (Honey Bee Breath) is a simple technique to instantly calm the mind and help with concentration.  It is one of the best ways to free the mind of agitation, frustration, anger and anxiety.  The exhalation of this technique resembles the humming sound of a bee.  Bhramari breath is very healing and relaxing and is a useful tool to relieve sleep issues, headaches, migraines and stress.  The sound vibrations calm your nerves and have a particular soothing effect on the brain and forehead.  Use Bhramari breath if you are feeling a little hot or experiencing a hot flush.

This technique can be used at any time.  Use as an instant way to de-stress yourself.  You can practice 3-4 times a day and also you can include it in your asana practice or as you prepare to settle the mind for meditation.  If you are having trouble sleeping, practice this technique a few times in bed as you settle.

Come into a comfortable seated position or lie on your back, close your eyes.  Connect in with your breath, notice the sensations in your body and check in with your mind.  Take a deep inhalation and as you exhale make a loud humming sound like a bee.  You can vary the pitch of your humming sound and when you do connect in with the body to sense the vibration within the body.  Inhale again and repeat this 3-4 times.

Meditation

Menopause is a physical, spiritual and emotional transformation.  Meditation can be a source of relief and a supportive tool during this time of great change.  Meditation calms the mind, brings clarity and focus, restores inner peace and balances mental focus.  Irritability and depression can be greatly eased by a regular meditation practice.

Guided chakra meditations can support shifts experienced within the energy body during the menopause.  Meditation can be used as a way to explore your inner depths, find greater meaning and process the changes occurring during the menopausal years.  You will emerge wiser, more intuitive and in your full power.

Naps

Regular short naps can help you reduce stress, boost your alertness and energise you.  There are a few tips to successful napping to ensure that you do not wake up in a groggy state.  A 20 minute snooze is a great way to power nap and enhances your motor skills and attention.  A 60-90 minute nap brings Rapid Eye Movement (REM) sleep which helps make new connections in the brain and boosts creative problem solving.

Regular short naps help to lower tension which decreases your risk of heart disease.  Stick to a regular napping schedule, set your alarm so that you do not over-nap and optimal times are between 1-3pm, nap is a dark room to make sleeping easier.   Napping is a natural way to revive your energy and may prevent you using caffeine in the afternoon or evening which can affect your night-time sleep patterns.

Naps can help avoid burnout and reverses information overload.  Snoozing during the day helps to make up for any lack of sleep experienced at night.

Sleep and Yoga Nidra (Yoga Sleep)

Sleep is the most effective approach to high adrenaline levels. Many women require eight to ten hours of sleep to function optimally. Try getting to sleep on the earlier side of midnight as it is much more restorative to your adrenals than sleep that begins later in the night.

Try Yoga Nidra to support your sleeping needs.  Yoga Nidra is an ancient tantric method where the mind and body is in deep relaxation. A single hour of Yoga Nidra is as restful as four hours of conventional sleep. This practice is fully guided so perfect for complete beginners or more experienced practitioners.

The practice of Yoga Nidra releases all types of muscular, emotional and mental tension. You not only enjoy complete physical, mental and emotional relaxation, but also get to explore the tremendous powers hidden in the deeper layers of subconscious mind.

On a physical level Yoga Nidra improves the quality and the amount of sleep and soothes the nervous system.  This is beneficial if you are experiencing exhaustion, night sweats, disturbed sleep, insomnia or are generally feeling tired.

For details of my Yoga Sleep, Yoga Sleep for Children and Meditation Mix CDs and downloads please visit my online shop.  Downloads also available via iTunes, Amazon and on streaming sites such as Spotify.  Weekly guided meditations are now uploaded to my YouTube Channel.

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Subscribe to my YouTube Channel

Jayadevi YouTube Channel

Each week I will be posting meditation videos to my YouTube channel so please subscribe to my channel to get notifications of new uploads.  I will be posting my popular meditations along with new meditations.

Each month I will be in the recording studio to create a new range of guided meditations for you.

 

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Yoga Retreat at Suryalila, nr Seville in May 2017 – Early Bird Offer!

Yoga Retreat at Suryalila May 2017

Yoga Retreat – Suryalila Yoga Retreat Centre, nr Seville, Southern Spain

Prices from £800 pp shared room

* EARLY BIRD OFFER:  Book by 31 December 2016 and receive £50 discount on the listed prices.

Due to requests, we have now opened up a Non-Yoga participant option (shared room).  Non-yoga participating guests can still enjoy the great food, stunning location and ambience of our yoga retreat.  There is plenty to do for those not attending classes such as hiking in local area, taking day trips, horse riding, spending time by the pool, visiting the sauna, booking a massage and of course taking time to rest.

Join Julie Bladon (Jayadevi) and Jackie Dorrian (Jagdambe Ma) for this blissful 7 night yoga retreat.  We will explore our yoga practice, meditate, activate & deepen our connection to our inner self.  This is the perfect time to switch off, detox and take time for you.

Our mixed programme is perfect if you are starting your yogic journey and wish to explore different styles or if you are more experienced and wish to immerse yourself in your practice. 

Join us in stunning Southern Spain!

~Immerse Yourself in Daily Yoga and Meditation

~Reclaim your inner soul spark

~ Reconnect with others and the environment

~Take time for you – Rest & Restore

Our Yoga Retreat will take place at Suryalila Yoga Retreat in the heart of the Spanish Andalucian Hills, Southern Spain, close to the charming villages of Arcos de la Frontera and Prado del Rey.

Suryalila Yoga Retreat is a world class yoga venue with fabulous yoga shalas, cosy designer accommodation, outstanding organic cuisine, salt water swimming pool and sauna set in 45 acres of land.  A striking part of the natural beauty of this retreat centre is the breathtaking vista extending in all directions: rolling hills, fields of sunflowers, and lakes. The sense of vastness and expansiveness is very uplifting!

Click here to find out >>

Picturesque Suryalila has a very special energy. It is run with complete love and respect. The staff, the views, the food, the accommodation and much more are why I keep coming back. It is completely magical!”—Emma Henry, Senior Jivamukti Teacher, London, UK

We understand that life can be busy and stressful so this yoga retreat is a perfect opportunity to take care of self, replenish, rejuvenate, relax and to have time to “just be”.  Take the time to honour your body mind and soul.

You may travel as a group or solo but it is guaranteed that you will meet like minded people on retreat.  Retreats are perfect if you are travelling alone, you have the choice to spend time with others or enjoy your own space if you wish.  This retreat is led by two experienced yoga teachers: Julie Bladon (Jayadevi) and Jackie Dorrian (Jagdambe Ma), who will teach yoga classes in a variety of styles including Akhanda Yoga, Kundalini Yoga, Yin Yoga, Restorative Yoga, Sivananda Yoga and Yoga Nidra.

During the 7 night retreat, each day will consist of two yoga classes, meditation plus additional workshops.

Due to requests, we have now opened up a Non-Yoga participant option (shared room).  Non-yoga participating guests can still enjoy the great food, stunning location and ambience of our yoga retreat.  There is plenty to do for those not attending classes such as hiking in local area, taking day trips, horse riding, spending time by the pool, visiting the sauna, booking a massage and of course taking time to rest.

To book please complete the booking form below and a deposit of £200 is payable.  An early bird discount of £50 off the listed prices is available for all bookings made by 31 December 2016.  Full balance due by 31 March 2017.  Monthly payment plans are available, please ask for details.

Programme

Day of arrival (Saturday 20 May)

Saturday Schedule

17.30 Opening Circle & Yoga

19.00 Dinner

For full travel information click here >> 

Normal day schedule

07.00 – 09.00 Yoga & Meditation

09.30 Breakfast

11.30 – 16.00 Free time

13.30 Lunch

16.00 – 18.00 Yoga

19.00 Dinner

Full Board Price per Person:

  • Dormitory: £800 per person shared (shared with three others)
  • Glamping Tent (twin): £800 per person shared 
  • Twin: £920 per person shared | £1,115 single
  • Superior Double (shared bathroom): £920 per person shared | £820 non-yoga participant shared |£1,115 single
  • Deluxe Double (private bathroom): £940 per person shared | £840 non-yoga participant shared | £1,135 single

EARLY BIRD OFFER:  Book by 31 December 2016 and receive £50 discount on the above listed prices.

* The cost includes yoga activities, three delicious gourmet vegetarian meals a day and the use of the retreat centre facilities.  Non-yoga participant price excludes all yoga activities. 

Spaces are limited so please book early to guarantee your spot!

Snacks, Treats & Beverages

In the dining room, you can also find healthy snacks, ice cream and a selection of beverages including organic wine and beer. Suryalila has an honesty list to sign when taking these items and you pay for everything at the end of your stay.

Package includes:

– 7 nights accommodation

– 3 gourmet vegetarian buffet style meals per day

– free tea, coffee, fruit and drinking water

– welcome pack to help you unwind

– twice daily (morning and afternoon) yoga & meditation classes

– one rest day when you may wish to rest at Suryalila or explore the local area.  Trips and excursions can be arranged.

– a blissful Yoga Nidra session where you will enjoy complete physical, mental and emotional relaxation

– free use of internet

– free use of salt water swimming pool and sauna

– time to explore local hikes

– the yoga studio is fully equipped with yoga mats, blocks and bolsters

Optional activities include: Deep Tissue or Thai massage, horse-riding, optional excursions and hiking trips in the stunning nearby Natural parks and the White Towns of Andalusia and much more…

Not included:

– Flight to Spain

– Travel Insurance

– Airport Transfers

– Snacks / Treats / Beverages / Shopping

– Day trips & excursions

– Massages & treatments

For bookings and queries please contact info@juliebladon.com or refer to the following links.

Yoga-retreat-spain-2017-booking-form (Word Doc)

Yoga-retreat-spain-2017-booking-form (pdf)

Suryalila Retreat Centre >>

Co-hosted by Julie Bladon / Jackie Dorrian

Any changes to reservations must be made in writing.

Retreat Testimonials

Thank you for the laughter, thank you for being you!” ~ Greece guest 2016

Inspirational!  We so appreciate the love and support, helping us on the start of our yoga journey.  We go home inspired to continue the journey with our home practice.  Thank you.” ~ Greece guests 2016

Really loved the space created.  Particularly appreciated the suggestions for daily practice which I will take away.  Enjoyed the discussion in the studio in some sessions and Friday morning interactive session excellent, liked having time to ask about postures and learning from other people’s questions in the group.  Thank you Thank you Thank you

The place & people were very enjoyable & a good mix of personalities.  You two have been very accessible and welcoming.”

Thank you Julie and Jackie for a wonderful week, full of joy and fun.  It has been very interesting to experience different types of yoga practice and different teaching styles.  I feel I have learned a lot and have been convinced that I can include daily yoga practice into my usual routine.  You are both excellent inspirational teachers and I appreciate your hard work planning the sessions and all the smooth organisation.  Thank you again for your patience and kindness.”

Good caring and friendly group – I felt very comfortable being part of it.  Thank you Julie and Jackie for making the retreat such a pleasurable experience.  What a fantastic experience thank to you two. Thank you thank you! Yoga will never be the same again.”

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Bala Brook Yoga Retreat in Photos

blog-Balabrook

This year we are celebrating our 5th year of hosting retreats at Bala Brook.  Our summer retreat on Dartmoor has become a very special event in our annual calendar.  It is such an honour to host yoga retreats in such a magical and inspiring location.  It is always fun to be working as part our Bala Brook team and of course we always look forward to Christine’s delicious food which is always made with such love and care.

Our weekend programme included Yoga, Meditation, Chanting, Yoga Nidra and there was plenty of time to rest, explore the local area, see old friends and make new friends.

Our Saturday morning workshop “Art in the Landscape – Enshrining Space” was be led by Nicci Wonnacott, Artist/ Educationalist/ Activist – BA (Hons) Fine Art/Contextual Practice, PGCE.   In this workshop we gathered natural resources, reconnected with the land, celebrated the land and our ancestors and created a beautiful shrine.

‘I have been has been exploring Goddess archetypes through creative practice for over 25 years in my land work I consider art in the environment through site, ritual, intuition and meditation. As a gatherer I reconnect with the land and the goddess archetypes, ancient women who have walked the path. As I gather, walk and breath form which I create shrines as an act of celebration and respect for the land and the mothers who came before. Enshrining Space’ – Nicci Wonnacott

Nicci has worked as a site specific artist and lecturer for many years. Her interests in gathering help her produce shrines to honour nature as well as jams, wines, cordials, tinctures and natural dying. Nicci was commissioned illustrated The Seasonal Goddess Group with paintings inspired from Devon landscapes.

Our June retreat fell just after the Summer Solstice.  The Summer Solstice is a time to celebrate the fullness of life, to step further into our power, to embody this power and to bring it into the physical form as a new habit such as a new way of being in your body or as a new manifestation.

Bala Brook workshop

BB Jun 2016

Tree Dartmoor

Co-hosted by Julie Bladon / Jackie Dorrian

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New Exmouth Yoga Class Added To The Schedule

Exmouth-Studio-3

Due to the demand for yoga at Exmouth Leisure Centre and frequently fully booked classes I have added an extra yoga class to Tuesdays daytime classes.

As from Tuesday 26 April, the daytime classes will be as follows:

Tuesdays, Yoga, 11.30am-12.30pm

Tuesdays, Yoga, 12.45-1.45pm

Tuesdays, Meditation, 2-2.30pm

Hopefully this will give you a greater opportunity to attend class at Exmouth Leisure Centre.  For full details of classes please visit my Events page.

I teach a variety of yoga styles but my main focus is on Hatha Yoga, a practice of asanas (yoga postures) and pranayama (yoga breathing exercises) which help bring peace to the mind and body, preparing the body for deeper spiritual practices such as meditation.  Hatha Yoga helps to develop fitness, balance, co-ordination, a sense of self-awareness and a deeper peace of mind.  A balanced and grounded practice that can be done by all abilities. It supports not just good exercise for the body but for clear ways to make healthy lifestyle changes in general.

For booking and enquiries please contact Exmouth Leisure Centre directly on 01395 266381 or visit their website.

I am currently seeking a Sidmouth venue to set up a weekly class in Sidmouth.  I will update you as soon as I have secured a venue.

To keep up to date with classes, events and retreats please sign up for my newsletter.

See you on the mat very soon!

 

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Just Announced: Non Yoga Participant Price for our Greece Retreat

Agia-Anna-Beach-930-x-494

Aegialis Hotel & Spa, Amorgos, Greece
Thu 29 Sep – Wed 5 Oct 2016,  £695 pp shared room / £825 pp single room / £500 pp non yoga participant shared room

We have had several enquiries regarding non yoga guests joining us for our yoga retreat in Greece so we are pleased to announce that guests can now bring a non yoga participating partner for £500 pp (shared room).

Non yoga participating guests can still enjoy the great food, stunning location and ambience of our yoga retreats.  There is plenty to do for those not attending classes such as exploring the beaches, hiking around the island, scuba diving, visit the spa and of course taking time to rest.

On Amorgos, a charming Cycladic Island, you can discover the secluded and remote beaches such as Mouros, Plakes, Kambi, Levrossos, Psili Ammos, Mikri and Megali Vlychada and Agii Saranda which are considered to be among the best beaches on the island.

The island’s highlight is Agia Anna beach (see feature image), below the 1000 year old Byzantine monastery of Chozoviotissa, where the famous film “The Big Blue” (directed by Luc Besson) was shot.

To find out more about the beaches visit Aegialis Hotel and Spa website.

Amorgos Island is famous for its hiking trails.  There are several marked historical paths to explore the different areas of the island on foot.  Most of them are old donkey routes that connect the villages of Amorgos.  Try the path from the village of Tholaria to the village of Langada.  This trail has spectacular views of the entire valley of Aegiali and the villages of Tholaria, Langada, Ormos and Potamos.  You will have plenty of time to explore the island.

Through the hotel you can book scuba diving to explore the mysterious world of the Aegean Sea.  With the help of experienced instructors you can explore and discover the vast depths and incredible kingdom of the sea, experiencing everything from its underworld plant life to its multitude of colorful creatures.  The equipment required is provided.

You can also book yourself a Herbal Tour.  Amorgos has a huge variety of plants and you can join a tour to discover the healing properties of the herbs and ways to use them.Click here for Luxury Yoga Retreat bookings and to find out more >

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Book Now: Luxury Yoga Intensive Retreat, Greece, Sep 2016

Luxury-Yoga-Intensive-Retreat-feat

Luxury Yoga Intensive Retreat – Aegialis Hotel & Spa, Amorgos, Greece

Thursday 29 September – Wednesday 5 October 2016,  £695 pp shared room /£825 pp single room

We understand that life can be busy and stressful so this luxury yoga retreat is a perfect opportunity to take care of self, replenish, rejuvenate, relax and to have time to “just be”. Take the time to honour your body mind and soul.

This retreat will be hosted at the Five Star Aegialis Hotel & Spa on the beautiful Greek island of Amorgos. As with all our retreats you will have two teachers so be assured of our full attention.

To book please complete the booking form below and a deposit of £150 is payable upon booking. Full balance due by 14 June 2016. Monthly payment plans are available, please ask for details.

  • Deepen your practice

And you? When will you begin that long journey into yourself?” ~ Rumi

Developing your practice can be challenging especially when you have a busy life and schedule.  Being on retreat gives you the chance to attend 2 classes per day, you will notice the progress and the positive effect this is having.  Distractions are limited so you can be sure that you fully focus.

  • Create a new perspective

The trees, the flowers, the plants grow in silence. The stars, the sun, the moon move in silence. Silence gives us a new perspective” ~ Mother Teresa

We all benefit from going to a new place, seeing the world and ourselves through different eyes.  You will have time to contemplate, to review what is out of balance and where you need to action change in your life.  This safe space will allow you to grow and learn.

  • Navigate life changes

It’s a good idea always to do something relaxing prior to making an important decision in your life” ~ Paulo Coelho, The Pilgrimage

Life is in constant change, some of which can be challenging.  A retreat allows you to step outside of your everyday life, to gain deeper understanding and create clarity.

It may be that you consciously decide to attend a retreat in order to work through change in your life or the outcome of a relaxing retreat may be a new perspective which leads to change.

  • Time to meditate

In meditation we return to where we already are – this shifting, changing ever-present now
If you wish to take up meditation, it must be now or never.” ~ Steve Hagen, Meditation Now or Never

You will be away from distractions, feel relaxed and ‘in the moment’ leading to a peaceful space in which to develop your meditation practice.  This is a perfect time to develop new habits.

  •  Take a digital detox

Spending the majority of our waking lives experiencing reality through a screen, endlessly plugged into our devices, is taking its toll… and we’re realising it’s not the answer. The era of burnout, multi-tasking, tech dependence, fatigue, ‘social media everything’ and information overload is coming to a close” ~ thedigitaldetox.org

By switching off your technology you can find space and balance.  You can evaluate your relationship with technology and develop a more balanced approach.  Understand that you can press pause, reconnect with yourself and those around you, saviour your life experiences and feel recharged.

  • Rest and Relax 

Turn off your mind, relax, and float downstream”  ~ John Lennon

On retreat you have the permission to fully relax.  You can tune into your body, rest when you need it, allow your body and mind to de-stress.  You are free to replenish as you wish, you are free from demands.

  • Eat well

Let food be thy medicine, thy medicine shall be thy food” ~ Hippocrates

All of the hard work is done for you, you will enjoy nutritious and delicious meals.  It is an opportunity to review unhealthy habits and to develop new behaviours.   Healthy food, yoga and rest will re-energise your batteries and assist the body’s healing process.

  • Make new friends. 

Every person needs a time out, away from stressful jobs, pressures from employers or clients, home responsibilities….  Everyone deserves to enjoy, visit unknown places, try other things, meet a lot of new friends, and feel at the top of the world. Life is full of fun, excitement, and adventure. Thus, vacation is an experience that’s worth remembering for a lifetime. It heals a weary mind and soul”  ~ Alon Calinao Dy

You may travel as a group or solo but it is guaranteed that you will meet like minded people on retreat.  Retreats are perfect if you are travelling alone, you have the choice to spend time with others or enjoy your own space if you wish.

Two experienced yoga teachers will lead this retreat, Julie Bladon (Jayadevi) and Jackie Dorrian (Jagdambe Ma), who will teach yoga classes in a variety of styles including Akhanda Yoga, Classical Kundalini Yoga, Yin Yoga, Sivananda Yoga and Yoga Nidra. This mixed programme is perfect if you are starting your yogic journey and wish to explore different styles or if you are more experienced and wish to immerse yourself in your practice.

During the 6 night retreat, each day will consist of two yoga classes, meditation plus additional workshops (Yoga Nidra, Developing Your Home Practice and Evening Meditation & Chanting).

Programme

Day of arrival (Thu 29 Sep)

We suggest that guests arrive in Athens either on Wed 28 Sep (you will need to book your accommodation for this overnight) or book a flight arriving before 1400 on Thu 29 Sep so that you can be at the port in time for the ferry. Most ferries leave at 17.30.

For those arriving on Thu 29 Sep into Athens we can share details of who is arriving as you may wish to meet at the airport & co-ordinate your onward travel to the ferry port.

02:00 Ferry arrival at Amorgos

(Next morning practice opening ceremony and practice will begin at 10:30)

Click here for full travel information.

Normal day schedule

07.30 – 09.30 Yoga & Meditation

10.00 – 11.30 Breakfast

11.30 – 16.30 Free time

16.30 – 18.15 Yoga

19.30 – 21:00 Dinner

NB Lunch, snacks and refreshments can be purchased from the hotel at extra cost.

Workshops (included in the package)

Yoga Nidra

Developing Your Home Practice

Evening Meditation & Chanting

Agenda for departure date (Wed 5 Oct)

06.00 Breakfast

07.00 Board ferry at Aegiali Port

10.00-11.00 Closing Ceremony will be on held on the ferry.

Package includes:

– 6 nights accommodation in Superior room

– daily buffet breakfast with organic ingredients from the hotel’s own garden

– daily dinner

– arrival & departure transfer from/to the port of Amorgos

– welcome pack to help you unwind

– twice daily (morning and afternoon) yoga & meditation classes

– a blissful Yoga Nidra session where you will enjoy complete physical, mental and emotional relaxation

– two workshops to deepen your practice (Develop Your Home Practice / Evening Meditation & Chanting)

– one free 30 minute Swedish massage

– 10% discount on face and body spa treatments

– free use of internet

– free use of Lalon Idor Spa facilities (sauna, hammam, jacuzzi, indoor swimming pool with sea water, gym)

– tea and coffee making facilities are provided in all guest rooms.

– the yoga studio is fully equipped with yoga mats, blocks and bolsters

Cost of this 6 night retreat:  Shared room: £695 pp / Single room: £825 pp

Not included:

– Flight to Athens

– Return ferry from Athens to Amorgos

– Travel Insurance

– Airport Transfers

– Lunch / Drinks / Shopping

For bookings and queries please contact info@juliebladon.com

Co-hosted by Julie Bladon / Jackie Dorrian

Hotel: www.amorgos-aegialis.com

Beaches: Beaches of Amorgos

Ferry Bookings: Bluestar Ferries

Booking Form Downloads

Aloha Yoga Retreat Greece 2016 booking form (Word Doc)

Aloha Yoga Retreat Greece 2016 booking form (pdf)

Any changes to reservations must be made in writing.

Retreat Testimonials

Really loved the space created.  Particularly appreciated the suggestions for daily practice which I will take away.  Enjoyed the discussion in the studio in some sessions and Friday morning interactive session excellent, liked having time to ask about postures and learning from other people’s questions in the group.  Thank you Thank you Thank you

The place & people were very enjoyable & a good mix of personalities.  You two have been very accessible and welcoming.”

Thank you Julie and Jackie for a wonderful week, full of joy and fun.  It has been very interesting to experience different types of yoga practice and different teaching styles.  I feel I have learned a lot and have been convinced that I can include daily yoga practice into my usual routine.  You are both excellent inspirational teachers and I appreciate your hard work planning the sessions and all the smooth organisation.  Thank you again for your patience and kindness.”

Good caring and friendly group – I felt very comfortable being part of it.  Thank you Julie and Jackie for making the retreat such a pleasurable experience.  What a fantastic experience thank to you two. Thank you thank you! Yoga will never be the same again.”