YH Weekly | Autumn Calling

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WELCOME TO YOUR YH WEEKLY

The long Summer nights have passed and we are now in a season of transition as we approach the Autumn Equinox (September 22nd). The Season of Autumn will slow things down and lead you to what you need. It is a time of Harvest. As the leaves change colour and the trees shed what they no longer need, the same is happening for you. It’s time to reflect on the year that has passed so far and start to invite in what you desire for the last few months. We have a few lovely events coming up that will help with this…

Our marvellous teacher Imir is launching her next 200HR Yoga Teacher Training. This beautiful course is designed to allow you to explore your practice, understand the true meaning of Yoga and learn so much more about your true self. It spans over 14 weekends from October 2021 to February 2022, the perfect time of year for self care and exploration. More information is below, including details on Open Day’s Imir is hosting. 

Alice continue’s our Teacher Asana Series by sharing her love of Savasana. A perfect pose for rest & reflection. 

We also have great  Autumn Workshops coming up. There are workshops to go deep with in (Sound), to play (Handstand), to nourish (Prenatal) and to energise (oils). Read on to find the Workshop for you.

200HR YOGA TEACHER TRAINING

For every student of Yoga that has ever embarked on a 200HR Training Course, it will have been a daunting but life changing experience. One they will never forget. The study of Yoga is a life long commitment but giving 200 hours of your life to understand the foundations of yoga will impact your life and the lives of all around you. Even if you never plan to teach a yoga class in your life, this course will shine awareness into your soul and give you tools to take life more lightly and with more focus. 
 
The curriculum includes:
Hatha | Vinyasa | Yin | Thai Yoga | Mediation | Pranayama | Anatomy | History | Philosophy


Imir is hosting two one hour Open Days so you can see in person what to expect from a course. There will be a practice session, followed by Q&As. 
 
Dates of Open Days
Friday 24th September | 12pm | Yoga House Catford 
Saturday 25th September | 2pm | Yoga House Catford
To book your FREE slot, email imirfrazer@hotmail.com
Dates of Training 

2021

October: 10, 17, 24, 31

November: 14, 21, 28

December: 5, 12, 19

2022

January: 9, 16, 23, 30

February: 13, 20, 27

FIND OUT MORE

Continuing our Teacher Asana series,
Alice shares her love of Savasana 

You will find Savasana, or Corpse Pose, at the end of almost every asana (posture) practice. Savasana is the practice of becoming still and allowing the mind and body to settle in order to rest deeply. Savasana gives us the opportunity to recognise the shifts in physical, mental and emotional states as a result of one’s practice. It is also an opportunity to let go of ‘doing’ and give permission to simply ‘be’, which can often lead to experiencing bliss, or a complete state of wholeness. Whilst Savasana is most often found at the end of practice it is sometimes offered at the beginning as a way of cultivating awareness and focus in preparation for the practice ahead. It can also be used as a stand alone practice as well as a pose in which to practice pranayama (breathing practices) and meditation, such as Yoga Nidra. 

Why I love it
We live in a society that glorifies being busy and productive and rest is often not recognised for its importance in maintaining a healthy balanced lifestyle. I have come to appreciate Savasana and how it allows me to slow down and unplug from the hustle. I also appreciate how accessible Savasana is and how most people can benefit from it. For me learning to relax has been life changing and has allowed me to manage pain, stress and anxiety.
How to prepare for it 
Preparation is key in order to enjoy Savasana. One must be warm, comfortable and supported in order to find stillness. It is also best enjoyed for a number of minutes in order to reap the rewards fully. It takes approximately 20 minutes to transition into the parasympathetic branch of the nervous system or ‘rest & digest’. This system dominates when we feel safe and at ease which is why the environment in which we practice savasana is important. When in ‘rest & digest’ we are able to relax, heal, digest our food optimally, and stress hormones are reduced. Whilst we may not be able to practice savasana for 20 minutes at the end of every class, even a few minutes will bring us closer to our body’s state of equilibrium. It’s also important to remember that a dynamic yoga practice mechanises the sympathetic branch of the nervous system, or ‘fight or flight’, the branch of the nervous system that responds to stressors and danger. Activating ‘fight or flight’ in a controlled way, such as in a dynamic yoga practice, and then allowing the body to rest and relax in savasana, is one way in which we can build resilience to stress. So it’s important not to miss Savasana out, especially after a dynamic class. 
Top Tips:
  1. Cultivate an environment conducive to rest. This might involve dimming the lights, using an eye pillow, lighting your favourite candle, shutting the door for privacy, turning off music or playing something which helps you to feel relaxed.
  2. Support the body – savasana is usually practiced in a supine position. You may find it helpful to support under the knees with a pillow or bolster and under the head with a folded blanket. Ensure you give space for the arms to either rest comfortably alongside you, or fold the arms in to rest on your body. 
  3. Use the breath and physical sensations as a mental anchor. When becoming physically still the mind can sometimes still remain busy. This is normal, especially if you’re new to yoga or managing stress, anxiety or overwhelm. Bring your focus back to the breath and the feeling of the body on the floor each time the mind wonders in order to bring yourself closer to bliss / complete state of wholeness.
  4. Keep practicing! Savasana is often the hardest posture as we are not taught the art of rest. If you find your mind is very busy during savasana or you feel physically agitated you might find it helpful to practice pranayama (e.g. breathe in for 4-6 seconds, breathe out for 4-6 seconds) or a guided meditation such as Yoga Nidra. Speak to your yoga teacher who will be able to assist you in finding more ease and make suggestions.
Variations
Chest elevated  – if you have a cough or breathing difficulties lying on your back may be uncomfortable. Try lying back over a bolster to keep the chest elevated which may prevent mucus from settling on the chest.

Side Lying – again this can be helpful for anyone with respiratory issues or if pregnant. You may wish to have a pillow or bolster between the legs to keep the hips stacked. 

Prone – for some lying on the back may feel uncomfortable or provoke feeling vulnerable. Laying on the belly, either on the floor or over a bolster, may be more suitable in order to cultivate a relaxed state of being. 
 

Gong Bath 

with Junior Valentine
Join our signature sound bath run by our qualified Gong Master Junior Valentine, who will take you on a magical sound journey with his three gongs. Setting intentions for our rebirth back to the world and connecting to the universal energy.
Friday 1st October | 7-8pm | £25* | Lee Studio 
*£25 per person or £40 for pair booking
If booking for two, please email support@yogahouselondon.co.uk
 

Finding Flight –
Handstand Workshop

with David Pearce
Do you struggle with the idea of getting upside-down and jumping up in the middle of a room? Want to improve your hang-time or simply start your journey to finding flight? Then workshop is for you. 
Sunday 3rd October | 1-3pm | £20 | Catford Studio 
 
 

Detox & Energise Workshop
inc Essential Oils

with Patricia Zafra
You will learn what these pure and therapeutic oils have to offer beyond your yoga practice and discover simple tools and daily habits to take a more natural approach in the way you live your life.
Saturday 9th October | 4-6pm | £20 | Lee Studio 

Halloween Sound Bath
with Kate Young 
Join us for this special Halloween Sound Healing. The healing is hosted by the beautiful Kate Young. Kate creates a journey using quartz crystal bowls and her voice which thread together and unify in their own soul song.
Saturday 30th October | 5-6pm | £25* | Lee Studio 
*£25 per person or £40 for a pair booking
If booking for two, please email support@yogahouselondon.co.uk

Prenatal Yoga + Nutrition for Healthy Pregnancy Workshop
with Natalie & Zannie
Join us for an afternoon of Prenatal Restorative: gentle & supported yoga followed by Prenatal Nutrition.
This workshop will show you how to nourish and replenish body & Baby.
Saturday 20th November | 1.30-3.30pm | £20 | Lee Studio 
BOOK YOUR WORKSHOP

And finally… 

It has been great seeing so many of you getting back into a routine and back to the studios as we build our in person class schedules back up, you will be seeing more classes and workshops being added to the schedule over the next few months. Practising at the studio offers unbeatable learnings above online classes as you can see, feel and hear from the teacher more direct. The teacher can also see you better for adjustments (touch or non touch!). We have decided to keep our class capacity at 60% to give you space around your mat and in reception. Our teas are back and we will soon be launching an intro offer for new clients. We have opened up a few more annual memberships here or you can join as a monthly member here, both give you workshop discounts, access to both studios (hot and traditional) and online including our on demand library and free mat hire in studio. We also have 10 class passes (£110) and 15 class passes (£150) with a 3 and 4 month expiry respectively here . Keep practicing when you can and you will feel in your mind and body much better to deal with the world around us. 




We are here for you, please get in touch and
Keep Practising!
LOVE from the YOGA HOUSE team

& Kasia x

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Yoga retreat

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Yoga, cacao, gong, alchemy bowls, glorious food.. Our late summer retreat in Canterbury is happening next week (14th-16th Sept) and we have last final spaces available for the full stay or one day option. Details below.

Our RESET retreat is a wonderful opportunity to bring more balance to your life after a busy summer and year. If you’ve been feeling overwhelmed, tired, out of inspiration.. this is a great opportunity to cultivate a bit of extra space for yourself, to shift the perspective, to nourish yourself and this way allow yourself to expand and grow. 

Retreats are a perfect opportunity and invitation to slow down and go within, to acknowledge the inner landscape, so important if our minds are overwhelmed with stress, worry and overall business.

We have final spaces left on the full 3 day option (Tuesday 14th Sep – Thu 16th) £400, or if you can’t commit to the full retreat a one day option for Wednesday only. This will mean you won’t be staying overnight, but the day is packed with goodness. Below is the plan – all this included for just £150 (any extra treatments will be additional charge).

Here’s the plan of activities for the retreat and example menu and treatment options, with prices if you’d like to book some extra pampering. Below is also the full address for the retreat venue.

Tuesday 14th September 
2pm Arrival
Tea and snack on arrival
3-4pm Welcome Yoga with Kasia 
5-6.30pm Welcome GONG + Cacao ceremony with Junior
7pm Dinner 

Wednesday 15th Sep
Smoothie/fruit/tea
8-9.30am dynamic Yoga with Kasia 
Breakfast after 
Free time to explore the area / additionally booked treatments/ use of hot tub
1pm lunch 
Free time – as above 
5-6pm yin yoga + alchemy singing bowls with Kasia 
6.30pm dinner 
8pm Yoga Nidra with Kasia 

Thursday 16th Sep
Smoothie/fruit/tea
8-10am Yoga 
Brunch after 
Free time 
2pm goodbye tea + snacks 


Location
The Quaives https://www.thequaives.com/directions

Treatment options, please get in touch to secure these upfront – run by the amazing Lizzie – https://www.acuriousherbal.co.uk/about

Reiki 30 mins £30
Reiki Energy Healing is the vehicle that recharges the chakras from blockages and stagnant energy that no longer serve. Each of the chakra centres in the subtle energy body has an important role in our physical, psychological and emotional wellbeing, when balanced we are able to live more harmonious lives. Whatever the challenges are, be it physical, mental, emotional or spiritual, taking the time to reconnect and align one’s life force energy can have many profound outcomes, for some this may be a deep healing journey, for others it can simply be a relaxed and grounding experience. 

Crystal Bed Massage 60 mins £60
A unique and powerful rhythmical massage on a bed of heated amerthyst which echoes vibrational healing, balances the mind and spirit. Feel the positive charge of energy connected through touch, sense, rhythm and music which will help guide you into a deep relaxation state to tune into you natural harmony to clear, detoxify and rejuvenate your inner being physically and spiritually. 

Indian Head 30 mins £30
Focusing on the head, neck and shoulder this energising but relaxing treatment issues a variety of pressure techniques that tap into your seven chakras or paths of energy and then encourage healing a balance in the whole body.

SAMPLE VEGAN MENU (teas, coffee, matcha, snacks available during the day) FOOD BY https://feedthesoul.co.uk
Breakfast 
– homemade granola with a selection of plant milks
– coconut yogurt fruit platter
– gluten free sourdough with spreads 
– selection of herbal tea, matcha, coffee

Lunch
– Buddha Bowls
– Herby quinoa, roasted homegrown beets with cashew sour cream and chives
– Local salad, courgettes with yogurt and dukkha
– Humus
– Onion flat breads

Dinner
– Beetroot patties with sweet potato chips, chutney and cashew mayo 
– Lemon berry cheese cake 

For more information please get in touch hello@yogahouselondon.co.uk. 
 
Lots of Love 
YOGA HOUSE 
     
     
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YH Weekly | Returning to Routine

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Welcome to your Yoga House Weekly

September has arrived and we’re here to help you get back to your healthy routine 🍁
We will be looking at the benefits of a routine and some tips on how to get there.  As the seasons are changing we have an Ayurvedic Cleanse to help you rejuvenate your system as we head into Autumn.
We have added THREE more Workshops including a Handstand Workshop & a Halloween Sound Healing. You still have time to grab the last few spaces on Kasia’s Reset Retreat. Junior will be joining her for a magical Cacao & Gong Ceremony! 
We also have Giovina sharing her love of Ardha Chandrasana in our Teacher Asana Series & Lina has a beautiful playlist for you. 

RETURNING TO ROUTINE

In the most part, humans are creatures of habit and a regular routine promotes a happier and healthier life. The lack of routine over the past year has contributed to higher levels of anxiety in many. We have put together some positive reasons for returning to your routine and some helpful tips to get you there. 

Having a regular routine can help you:

  • Lower stress levels
  • Form good daily habits
  • Take better care of your health
  • Feel more productive
  • Feel more focused

Try incorporating some of these tips into your day, remembering that just one small step to self care can have a huge impact. 

  • Staying active and getting regular daily exercise
  • Making sure that you are well-rested
  • Eating healthy meals on a regular schedule
  • Setting realistic goals
  • Trying to stay positive
  • Preparing for challenges but not ruminating things you can’t control
  • Staying in touch with friends and family members
  • Setting aside time for activities that you enjoy
At Yoga House, we have been adapting our schedule to the changing times. We have a great mix of Yoga, Pilates, Workshops & Retreats – for all abilities and needs. You can also access our On Demand Classes to suit your schedule & routine. 
OUR TIMETABLE

AYURVEDIC AUTUMN CLEANSE

We are slowly transitioned from Summer to Autumn. As this shift sets in, it is an ideal time to sync your body with the seasons by choosing a healthy cleanse to detoxify and rejuvenate your system. The benefits of Ayurvedic cleanse include improved strength, vitality, immunity and a renewed enthusiasm for life.

The traditional Panchakarma cleanse is a simple, 4-day detox that can easily be performed at home using herbs, skincare and an important therapy called oleation. In Sanskrit, pancha means 5, and karma means action. These are the 5 actions to perform every day for 4 consecutive days to get the most out of your Autumn cleanse.

1. Drink melted Ghee in the morning.

This is oleation. Ghee penetrates the tissues, softening and lubricating the hardened tissue that build as we age. Ghee also forces the gallbladder to replace old digestive enzymes with fresh ones, and serves as a magnet, pulling out toxins stored in the body to help reset your natural fat-burning metabolism.

Every morning of the cleanse the melted ghee will be consumed in increasing amounts for 4 mornings. The doses are as follows:

  • Day 1: 2 tsp Ghee
  • Day 2: 4 tsp Ghee
  • Day 3: 6 tsp Ghee
  • Day 4: 9 tsp Ghee

You may drink the melted ghee plain, or mix it into a small amount of warm, unsweetened almond or rice milk, with a pinch of ginger and cardamom for flavor. Do not eat or drink anything for 30 min. After 30 min, drink a glass of warm water with 1/4-1/2 of fresh lemon squeezed into it. 

2. Eat a mono-diet of kitchari

Kitchari is a traditional mung bean and rice porridge with a nourishing yet detoxifying effect on the body. Kitchari will be eaten 3 meals per day for the duration of the cleanse. This is a detoxifying meal that allows the digestive system to rest while still nourishing the body and keeping blood sugar levels stable.

Kitchari Recipe 

3. Drink a cleansing tea to assist the liver in detoxing and kidney function. There’s a range of teas to choose from. Look at Pukka & Yogi Tea for inspiration. You can also get a cup before or after class in the studios!

4. Garshana – Dry brushing the skin

The simple act of brushing your skin has a profound effect on detoxing the body. Use a dry skin brush, raw silk gloves or a dry cotton washcloth. Start gently and brush toward the heart in circular motions and then long strokes – this action stimulates the lymphatic system, enhancing circulation and helping to release toxins.

5. Abhyanga – Bath and self-massage with oil

Immediately after dry brushing, relax in a hot bath for 20 min – the most heavenly part of the cleanse! Follow your soak with an oil massage, moisturising the skin with organic coconut or sesame oil mixed with a few drops of essential oil.

Thank you organicindia.nz for your cleanse

ASANA SERIES | ARDHA CHANDRASANA

Continuing our Teacher Asana series,
Giovina shares her love of Ardha Chandrasana/Half Moon Pose
Half-Moon pose or Ardha Chandrasana is a great standing balance which strengthens and energises the whole body while stilling our busy minds.
It is a fairly challenging pose because, let’s be honest, there’s a lot going on: we balance on one leg while lifting the other leg away from our peripheral vision; we rotate the hips and torso, stretching arms away from one another and, if we choose to, we can direct the gaze away from the floor.
WHY I LOVE THIS POSE

For me, Half Moon uniquely reminds us to find the balance between strength and ease, Sthira and Sukha: too much of one or the other and we will lose the balance. 
Once we gain that equanimity, it is an asana which offers so many variations and possibilities to have fun with!
To prepare for it, it is definitely helpful to warm up thoroughly through a few Sun Salutations, High Lunges and a few single-legged standing balances (to familiarise with balancing on one leg).
To warm up further the hips, the torso and to start telling the body the directions we’re moving towards, I would definitely incorporate Triangle (Uttitha Trikonasana) and Extended Side Angle (Uttitha Parsvakonasana) poses.
These are also ideal starting poses from which we can organically transition into Half Moon Balance.
USEFUL TIPS
⁃ place the bottom hand on the floor or on a block a few inches in front of the pinky-toe-side of your standing foot;
⁃ This will allow the spine and torso to lengthen forward while the back leg lifts off the floor and firmly reaches back;
⁃ As you shift your weight into the front leg, press into the standing foot and leg;
⁃ You’re moving in four different directions: down through the pressing of the standing leg, up through the reach of the top arm, forward through the lengthening of the crown of your head and sides body and back through the reach of the top leg and foot;
⁃ Take your time!! Try not to rush the transition;
⁃ Oh yes, remember to breathe as you enter , you’re in and you exit the pose! 
VARIATIONS
⁃ to familiarise with the position of the upper body, hips and top leg, try Side Plank with the knee down; this helps to connect to the reaching in opposite directions;
⁃ If the floor seems to be miles away and we collapse, use a block or an alternative prop! It can feel pretty amazing!;
⁃ Practice by a wall, so your whole body is supported while you familiarise with the ‘shape’, the directions and the intentions of the pose;
⁃ If you fancy a few challenges, you won’t be disappointed here: try lifting the gaze towards to top hand or try floating the bottom hand off the floor; 
⁃ Lastly, for the super adventurous, why not attempting to bend the top knee and catch the foot with your top hand; then kick the foot back into the hand for and added back bending experience (Ardha Chandra Chapasana);
Have fun in the process and enjoy the journey!!
Join Giovina 
Sunday | 11.30am | Beginners | Lee

Wednesday | 7.30pm | Rocket | Lee
Friday | 5.30pm &  7pm | Hot Yoga | Catford

WORKSHOPS


Love Your Hips
with Aina Wethal
Join Aina for this hip loving workshop that will focus on all areas around the hips including the groin, hip flexors and glutes – connecting you to the element of water. Expect opening meditations, playful sequences and gentle yin. 
Saturday 11th September | 2-4pm | £20 | Lee Studio 

Gong Bath Sound Sanctuary
& Guided Meditation 

with Alicia Davies

Be washed by waves of sound, the body, mind and spirit enter a state of cohesion, while the vibrations of the powerful Gongs and other healing instruments cause the cells to resonate sympathetically
Sunday 12th September | 6-7pm | £20 | Catford Studio 

Prenatal Yoga + Nutrition for Healthy Pregnancy Workshop
with Natalie & Zannie
Join us for an afternoon of Prenatal Restorative: gentle & supported yoga followed by Prenatal Nutrition.
This workshop will show you how to nourish and replenish body & Baby.
Saturday 18th September | 1.30-3.30pm | £20 | Lee Studio 
 

Radiate Cacao & Sound Workshop

with Lisa Hood
In this late afternoon of bliss we will create a space for you to let go of all that is not serving you. Enjoy sipping cacao, rituals, journaling, meditation, soft gentle movement with Yin Yoga and powerful alchemy crystal singing bowls.
Saturday 18th September | 5.30-7.30pm | £25* | Catford Studio 
*£25 per person or £40 for pair booking
If booking for two, please email support@yogahouselondon.co.uk
 

Gong Bath 

with Junior Valentine
Join our signature sound bath run by our qualified Gong Master Junior Valentine, who will take you on a magical sound journey with his three gongs. Setting intentions for our rebirth back to the world and connecting to the universal energy.
Friday 1st October | 7-8pm | £25* | Lee Studio 
*£25 per person or £40 for pair booking
If booking for two, please email support@yogahouselondon.co.uk
 

Finding Flight –
Handstand Workshop

with David Pearce
Do you struggle with the idea of getting upside-down and jumping up in the middle of a room? Want to improve your hang-time or simply start your journey to finding flight? Then workshop is for you. 
Sunday 3rd October | 1-3pm | £20 | Catford Studio 
 
 

Detox & Energise Workshop
inc Essential Oils

with Patricia Zafra
You will learn what these pure and therapeutic oils have to offer beyond your yoga practice and discover simple tools and daily habits to take a more natural approach in the way you live your life.
Saturday 9th October | 4-6pm | £20 | Lee Studio 

Halloween Sound Bath
with Kate Young 
Join us for this special Halloween Sound Healing. The healing is hosted by the beautiful Kate Young. Kate creates a journey using quartz crystal bowls and her voice which thread together and unify in their own soul song.
Saturday 30th October | 5-6pm | £25* | Catford Studio 
*£25 per person or £40 for a pair booking
If booking for two, please email support@yogahouselondon.co.uk
BOOK YOUR WORKSHOP

LATE SEPTEMBER RESET RETREAT

With Kaisa & Junior 

14th – 16th September 2021, Canterbury

LAST PLACES AVAILABLE 
Reconnect and recharge – Join us this September in a beautiful countryside location for three amazing days of yoga, glorious vegan food and good vibes all around.

A perfect way to recharge and rewind the body and mind. We will eat delicious food, surround ourselves by nature, practise longer deeper yoga sessions with pranayama. Junior will guide you through the most magical Cacao & Gong Ceremony. There will be yoga Nidra, yin, dynamic flows, alchemy crystal singing bowls in the evening to send you off to a restful sleep.. you will be able to book extra massages with Lizzie, she’s bringing her crystal healing bed!
We have last final spaces left waiting for you to join 🙂

FIND OUT MORE

PLAYLIST


Relax with this beautiful & comforting playlist from our pregnancy teacher Lina

LISTEN HERE

Join Lina for Pregnancy Yoga
Tuesdays | 5.45pm | Catford

We are here for you, please get in touch and
Keep Practising!

LOVE from the YOGA HOUSE team

& Kasia x

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YH | This Weekend | Under A Blue Moon

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JOIN US FOR THIS MAGICAL SOUND JOURNEY
UNDER A BLUE MOON

Every Full Moon is filled with incredibly potent energy and signifies the completion of goals and peak vitality. This weekend we’re welcoming a Blue Moon, very lucky and magical!

A Blue Moon is a rare occurrence in which a second full moon appears within a short amount of time.

Setting goals and intentions during it boosts that full Moon energy even further. Many believe the intentions you set during this time are so powerful and intense; they can continue until the next Blue Moon. Blue Moons are a time of clear-headedness and a great connection to Nature and the self or soul.

Join us for this special Sound Healing that falls under the Blue Full Moon hosted by the beautiful Kate Young.

Saturday 21st August | £25* 
Catford Studio | 6-7pm

*£25 per person or £40 for pair booking

The power of sound healing is an effective and proven modality that uses vibrational frequencies to enable us to drop into a meditative state and allow the possibility of clearing, cleansing and balancing on a deep cellular level. Everything in creation has a frequency. Each thought and feeling, every part of our bodies, every atom reaching out to the furthest galaxies and when these vibrations are in harmony we can experience peace and natural transcendence.

Kate creates a journey using quartz crystal bowls and her voice which thread together and unify in their own soul song. As you open up to deep rest and peace there can be an experience of emotional release, visuals and messages that can be received. It is a passive place for you to just get comfortable and allow the frequencies to move through you. All components are held within a sacred space designed to give you alignment to your true nature, to stimulate the body’s healing abilities, to tap in to higher consciousness and create a transcendent journey for the spirit.

BOOK YOUR SPOT NOW

We are here for you, please get in touch and keep practising.
Yoga will save the world. 

LOVE from the YOGA HOUSE team
& Kasia x

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Copyright © *|2021|* *|YOGA HOUSE LONDON LTD|*, All rights reserved.


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YH Weekly | Beyond Asana

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Welcome to your Yoga House Weekly

Today we are taking a look the first limbs of Yoga – Yamas & Niyamas. A yogic guide to living a more meaningful and harmonised life. Little gems of wisdom that give us directions a well lived and joyful life. In yogic philosophy these guidelines sit as the first two limbs of the 8-fold path. We hope they spark your interest into how you can bring yoga into all parts of your life.  
 
Natalie continues our Asana Series with her favourite posture Kapotasana/Pigeon pose which she has modified for pregnancy yoga. We also keep you up to date on our workshops and retreats and we have a gorgeous recipe and a great playlist from Junior.
Moving through postures in a yoga class is very beneficial for our bodies and mind, but asana is just one of the limbs of yoga. Today we are going to take a look at – Yamas & Niyamas.
 
The simplest way to explain the Yamas & Niyamas is as the yogic guide to living. A way to take the awareness and mindfulness you find on your mat into the world after you leave the studio.
 
These yogic ‘moral codes’ form the foundation of our whole practice, and honouring these ethics allow us to progress along our path and cultivate a more present and aware state.
 
The Yamas, a Sanskirt word which translates to ‘restraints’, guide us towards practices that concern the world around us, but also within ourselves. Here a short explanation of each Yama.
 
Ahimsa (non-harming or non-violence in thought, word and deed)
When we act with ‘Ahimsa’ in mind, this means not physically harming others, ourselves, or nature; not thinking negative thoughts about others or ourselves; and making sure that what we act with harmony, rather than harm. It is the base for all spiritual practice and yogic living.
 
Satya (truthfulness)
Satya means truth in speech, action and thought. Through satya, we learn to cultivate an ability to rise above judgments, expectations and faulty perception. We begin to see and accept the nature of things as they truly are, the truth becomes more apparent and a place from which we express ourselves. As we become more aligned with the truth, we inevitably become more authentic, more honest and more genuine.
 
Asteya (non-stealing)
Asteya means to be open to that which is being offered by life, without looking or grasping for more or taking from circumstance what is not given freely. The grasping mind can be destructive, creating unhealthy attachments and preventing the presence of mind and appreciation for that which we already have.
 
Brahmacharya (celibacy or ‘right use of energy’)
Brahmacharya is a specific way of conducting oneself through moderation, focus and presence that conserves the primordial energy of our being. This energy most obviously manifests on a gross level as sexual energy, hence in many Yoga schools Brahmacharya is considered the practice of celibacy for vedantic practitioners, and sublimation for tantrics. Ultimately, it is not a matter of whether we use our sexual energy but how we use it.
 
Aparigraha (non-greed or non-hoarding)          
Aparigraha means not holding onto or identifying with that which we seem to be, or that which we seem to have. All that we label as ‘me’ or ‘mine’ reinforces our sense of identity, and therefore our ego. Through the practice of non-attachment we let go of possessive tendencies towards material things, thoughts, actions, ideas and people, increasing our sense of lightness and freedom.
The Niyamas, a Sanskirt word which translates to ‘observances’, are recommendations for a more harmonious life.  Here a short explanation of each Niyama.
 
Saucha (cleanliness)
In order to deepen into practice we must begin to recognise, honour and respect the body-mind as a temple. Impurities act as obstacles to our spiritual evolution (mental, physical, emotional or otherwise). If we wish to go deeper into spiritual practice and experience, Saucha is a basic necessity.
 
Santosha (contentment)
By letting go of expectations and preconceived ideas of how we think things should be we can cultivate a sense of contentment with that which actually is. Accepting a situation for what it is allows us to maintain an inner peace not reliant on external factors. Santosha means fully embracing the now.
 
Tapas (discipline, austerity or ‘burning enthusiasm)
Tapas is used to cultivate a sense of self-discipline, passion and courage in order to burn away ‘impurities’ physically, mentally and emotionally, and paving the way to our true greatness.
 
Svadhyaya (study of the self and of the texts)
Svadhyaya means to undertake an investigation into the actual nature of our true self, either through introspection or through the study of sacred text. The study of sacred text puts us in resonance with the higher levels of consciousness to which they point producing profound personal transformation and deep spiritual insight.
 
Isvara Pranidhana (surrender to a higher being, or contemplation of a higher power)
Isvara Pranidhana means to cultivate a deep and trusting relationship with the universe, and making each action an offering to something bigger than us.  
Explore the Yamas & Niyamas Further 
This book takes a deep dive into the first two limbs of the eight-fold path of yoga sutras (the basic text for classical yoga). The Yamas & Niyamas are explained in depth and with simplicity. Providing steps to take this spiritual guide to the practice of yoga and off the mat. 
The Yamas & Niyamas by Deborah Adele
Contuning our Teacher Asana series,
Natalie shares her love of Kapotasana / Pigeon pose 
modified for Pregnancy yoga or those with really tight hips
Kapotasana/Pigeon pose is a wonderful hip opener in pregnancy, however as your body changes & baby grows getting in & out of the pose may be tricky! Our hips can get really tight when sitting for long periods – especially if you are spending most of your work day seated & what we want in our pregnancy is to open our hips not tight hips!

The wonderful thing about yoga is that there are always modifications & variations of poses to suit everyone. This seated variation of Kapotasana is fantastic in pregnancy & feels absolutely wonderful as it releases the piriformis and other muscles along the hips as well as the inner thigh muscles.

To get into the pose: as I am demonstrating in the photo below:
Sit on the chair with your feet supported on the floor or blocks. Cross your right ankle past your left thigh. Flex through the right ankle – this helps direct sensation away from the knee to the hip. Press hand on the sole of foot & outer knee. Ground down through standing foot & lift up through chest & side of ribs.
– You have the option to come forwards – however this is not for everyone. If comfortable hinge at the hips slightly, allowing baby to move towards the space between your legs. Make sure not to compress your belly as your fold forward ensuring you do not press on your baby.
– Another option is to place the chair facing a wall – reach the arms up above head height & rest hands shoulder distance apart on the wall – this will allow you to feel the benefits of a side stretch & more opening in the belly as well as hip.
– For a bigger opening in the hip hold onto back of chair
As with any poses, always practice with caution & listen to your body – you are your best teacher
Join Natalie Thursday | 11.30am | Baby & Me | Catford
Saturday | 9.45am | Pregnancy Yoga | Lee & Online 
Pepper & Spinach Egg Muffins
INGREDIENTS 
½ tbsp olive oil
½ red pepper, deseeded and finely diced
3 spring onions, chopped
100g baby leaf spinach
5 large eggs
40g goats’ cheese or feta – use vegetarian cheese if required

These keep in the fridge for up to 3 days.
– Preheat the oven to 190°C, fan 170°C, gas 5. Lightly grease 6 holes of a muffin tin, or use silicone muffin cases.
– Heat the oil in a nonstick frying pan, add the pepper and spring onions, plus a little seasoning, and fry for 5 minutes until slightly coloured and softened, then tip onto a plate. Add the spinach to the same pan, cover with a lid and cook for 1-2 minutes until wilted. Press dry between layers of kitchen paper then chop.
– Beat the eggs with a pinch of salt and plenty of pepper. Divide the veg between the 6 muffin holes then pour in the eggs. Dot with the crumbled cheese and bake for 15 minutes or until set. Cool and store in a lidded container in the fridge. Best eaten at room temperature.

Full Moon Sound Bath
with Kate Young 
Join us for this special Sound Healing that falls under the Red Full Moon. The healing is hosted by the beautiful Kate Young. Kate creates a journey using quartz crystal bowls and her voice which thread together and unify in their own soul song.
Saturday 21st August | 6-7pm | £25* | Catford Studio 
*£25 per person or £40 for a pair booking
If booking for two, please email support@yogahouselondon.co.uk

Love Your Hips
with Aina Wethal
Join Aina for this hip loving workshop that will focus on all areas around the hips including the groin, hip flexors and glutes – connecting you to the element of water. Expect opening meditations, playful sequences and gentle yin. 
Saturday 11th September | 2-4pm | £20 | Lee Studio 

Gong Bath Sound Sanctuary
& Guided Meditation 

with Alicia Davies

Be washed by waves of sound, the body, mind and spirit enter a state of cohesion, while the vibrations of the powerful Gongs and other healing instruments cause the cells to resonate sympathetically
Sunday 12th September | 6-7pm | £20 | Catford Studio 

Prenatal Yoga + Nutrition for Healthy Pregnancy Workshop
with Natalie & Zannie
Join us for an afternoon of Prenatal Restorative: gentle & supported yoga followed by Prenatal Nutrition.
This workshop will show you how to nourish and replenish body & Baby.
Saturday 18th September | 1.30-3.30pm | £20 | Lee Studio 
 

Radiate Cacao & Sound Workshop

with Lisa Hood
In this late afternoon of bliss we will create a space for you to let go of all that is not serving you. Enjoy sipping cacao, rituals, journaling, meditation, soft gentle movement with Yin Yoga and powerful alchemy crystal singing bowls.
Saturday 18th September | 5.30-7.30pm | £25* | Catford Studio 
*£25 per person or £40 for pair booking
If booking for two, please email support@yogahouselondon.co.uk
 

Detox & Energise Workshop
inc Essential Oils

with Patricia Zafra
You will learn what these pure and therapeutic oils have to offer beyond your yoga practice and discover simple tools and daily habits to take a more natural approach in the way you live your life.
Saturday 2nd October | 4-6pm | £20 | Lee Studio 
BOOK YOUR WORKSHOP

LAST PLACES AVAILABLE 
Reconnect and recharge – 
Join us this September in a beautiful countryside location for three amazing days of yoga, glorious vegan food and good vibes all around.

A perfect way to recharge and rewind the body and mind. We will eat delicious food, surround ourselves by nature, practise longer deeper yoga sessions with pranayama, Yoga Nidra, yin, dynamic flows, alchemy crystal singing bowls in the evening to send you off to a restful sleep.. you will be able to book extra massages with Lizzie, she’s bringing her crystal healing bed!
We have last final spaces left waiting for you to join 🙂

14th – 16th September 2021
Canterbury with Kasia Blackwell, Alex Beer (vegan chef) Lizzie (
treatments) 

Enjoy this beautiful playlist by resident Yoga House music man Junior
LISTEN HERE

Join Junior
Monday | 10am | Vinyasa | Lee
Wednesday | 10am | Forrest | Catford
Thursday | 6.30pm | Forrest | Lee
Friday | 10am | Vinyasa | Lee

We are here for you, please get in touch and
Keep Practising!

LOVE from the YOGA HOUSE team

& Kasia x

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YH Weekly | Moving With Your Moon

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Your Yoga House Weekly update is here!

Today we take a look at moving at our moon cycle and the impact it can bring to our lives. It’s a fascinating topic and we share further resources to explore it more. If you don’t menstruate yourself, your body will still move through a similar cycle and we encourage you to notice the subtle changes throughout the month. Our fabulous teacher Miriam continues our teacher asana series by looking at Wild Thing. 

We have SIX wonderful workshops coming up, including a new Gong Bath with Alicia. And finally we share a great Moon Juice recipe to give your body a boost around your cycle. 
Menstrual cycles have long been linked to their lunar equivalent. As the moon orbits the Earth, it goes through four principal phases: New Moon (where it is invisible to the naked eye), First Quarter (also known as the Waxing Crescent), Full Moon (where it is fully illuminated) and Third Quarter (Waning Crescent). Some see it as no coincidence that the length of the average menstrual cycle (29 days) coincides with the lunar cycle (the time between two New Moons – 29.5 days). In the ancient world, lunar cycles were believed to affect the growth of plants, as well as the ebbs and flows of both animal and human life.

But what does the moon have to do with us in this day and age? In yoga, we practise to reconnect not just to ourselves but also to the world around us. Our human, internal cycles are part and parcel of the cycles of nature, so being aware and tuning in to them can bring much personal understanding, acceptance and strength.
We have put together a short guide to help you learn to move with your moon as well as some further resources should you want to dive a little deeper into your feminine magic. 

New Moon | Inner Winter| Menstruation | Invest

Actions
  • Set intentions
  • Rest
  • Restore
Classes
  • Yin & Restore | Monday | 8pm | Online | Alice
  • QiGong | Tuesday | 7.30pm | Lee | Dan
  • Aroma Flow | 10.30am | Catford | Patricia

First Quarter Moon | Inner Spring | Follicular Phase | Cultivate 

Actions
  • Develop new possibilities
  • Make decisions
  • Overcome challenges
Classes
  • Akhanda | Saturday | 10.30am | Catford | Jacquie
  • Vinyasa/ Restore | Sunday | 5pm | Lee | Kasia
  • Forrest | Thursday | 6.30pm | Lee | Junior

Full Moon | Inner Summer | Ovulation | Grow

Actions
  • Celebrate you
  • Have fun
  • Express yourself
Classes
  • Mandala | Saturday Mornings | Lee & Catford 
  • Rocket | Wednesday | 7.30pm | Giovina
  • Power | Tuesday | 7.15pm | Aina

Third Quarter Moon | Inner Autumn | Luteal Phase | Digest 

Actions
  • Share

  • Reflect
  • Release
Classes
  • Yang to Yin | Friday | 10am | Catford | Alice
  • Mindful Flow | Friday | 6pm | Catford | Annie
  • Flow to Meditate | Sunday | 11.30am | Francesca 
Find Your Class

Further Resources 

WILD POWER
Wild Power is a book about feminine power – the power of the menstrual cycle. This book reveals the inner architecture of a woman and the path to power that is encoded in her body. This unique force tutors us in the sacred tasks of each phase of our journey, from our first period to menopause.

FLO APP
The Flo App gives you the precise AI-based period and ovulation predicitions by tracking 70+ body signal like cramps, discharge, headaches and more. 

Download it HERE
Period Power | Another great book that explains each phase and how to harness it
Sacred Body  | This great article looks at period power throughout history
The Red School  | This amazing school is changing lives with period awareness
Thank you www.calmmoment.com & https://abiadams.co.uk for contributing 
Contuning our Teacher Asana series,
Miriam shares her love of Wild Thing aka Camatrakasana
Wild thing, or as it translates from Sanskrit: “the ecstatic unfolding of the enraptured heart” is a magical, energising back bend that opens the heart and the front of the body whilst strengthening the back of the body and the shoulder. 

Before coming into this asana makes sure to have prepared your hips and shoulders with some opening and strengthening postures, as it requires a good deal of shoulder mobility and strength! 

To enter the shape arrive in a down dog, lifting your leg into three legged dog. From here split the dog, bending your knee and opening your hip, and start to gently tip the lifted toes over. From here rotate your chest to the sky, engage your glutes to lift your hips and press through the grounded hand and shoulder to elevate the chest. See if you can transition out smoothly and with control! 

I love this asana because, as it’s names suggests, it helps me embody that sense of opening up, embracing vulnerability, creating space and vibrancy around the heart. The dance-like quality helps to reminds us of the beautiful link between modern dance movements and the vinyasa yoga practice, and I often leave the asana feeling empowered and energised! 
Join Miriam every Wednesday | 10.30am | Warm Yin/Yang | Catford 

This juice has great properties to help you before and during your moon cycle. It provides 25% of your daily requirement of potassium and minerals associated with boosting your mood. Ginger is good for pain relief and helps to relieve cramps.This juice is rich in iron and calcium and high in alkalinity that helps to nourish your reproductive system.

INGREDIENTS – JUICE THEM TOGETHER 
 
Carrot (3 pieces)

Apple (1 piece)

Lemon (1 piece)

Ginger (1-inch)

Parsley (1 cup)

Coconut Water (1 cup)


Full Moon Sound Bath
with Kate Young 
Join us for this special Sound Healing that falls under the Red Full Moon. The healing is hosted by the beautiful Kate Young. Kate creates a journey using quartz crystal bowls and her voice which thread together and unify in their own soul song.
Saturday 21st August | 6-7pm | £25* | Catford Studio 
*£25 per person or £40 for pair booking
If booking for two, please email support@yogahouselondon.co.uk

Love Your Hips
with Aina Wethal
Join Aina for this hip loving workshop that will focus on all areas around the hips including the groin, hip flexors and glutes – connecting you to the element of water. Expect opening meditations, playful sequences and gentle yin. 
Saturday 11th September | 2-4pm | £20 | Lee Studio 

Gong Bath Sound Sanctuary
& Guided Meditation 

with Alicia Davies

Be washed by waves of sound, the body, mind and spirit enter a state of cohesion, while the vibrations of the powerful Gongs and other healing instruments cause the cells to resonate sympathetically
Sunday 12th September | 6-7pm | £20 | Catford Studio 

Prenatal Yoga + Nutrition for Healthy Pregnancy Workshop
with Natalie & Zannie
Join us for an afternoon of Prenatal Restorative: gentle & supported yoga followed by Prenatal Nutrition.
This workshop will show you how to nourish and replenish body & Baby.
Saturday 18th September | 1.30-3.30pm | £20 | Lee Studio 
 

Radiate Cacao & Sound Workshop

with Lisa Hood
In this late afternoon of bliss we will create a space for you to let go of all that is not serving you. Enjoy sipping cacao, rituals, journaling, meditation, soft gentle movement with Yin Yoga and powerful alchemy crystal singing bowls.
Saturday 18th September | 5.30-7.30pm | £25* | Catford Studio 
*£25 per person or £40 for pair booking
If booking for two, please email support@yogahouselondon.co.uk
 

Detox & Energise Workshop
inc Essential Oils

with Patricia Zafra
You will learn what these pure and therapeutic oils have to offer beyond your yoga practice and discover simple tools and daily habits to take a more natural approach in the way you live your life.
Saturday 2nd October | 4-6pm | £20 | Lee Studio 
BOOK YOUR WORKSHOP

We are here for you, please get in touch and
Keep Practicing!

LOVE from the YOGA HOUSE team

& Kasia x

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YH Weekly | welcome to August

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All that is happening at Yoga House, make it a wonderful August to engage, align and move our lives forward. 

Today we take a look at what the Lions Gate Portal is and what its energy can bring to our lives. Our fabulous teacher Louise continues our teacher asana series by breaking down Pincha Mayurasana. You can learn to turn your world upside down in her Headstands & Pinchas workshop this week. We also have another five workshops to tell you about. And we still have a few remaining spaces at our Late Summer Retreat this September. 

And finally we share a playlist full of uplifting and joy filling tunes. 
The Lions Gate Portal has opened and this energy will be with us from July 26th through August 12th, peaking on August 8th (8/8). This Portal is activated by the numerology of 8/8, the Sun in Leo Season, & the rising of Sirius. This combination of energy opens a galactic portal that allows high vibrational energy to be sent to Earth, which we can all tune in & connect with.

In numerology, the 8th day of the 8th month is a highly spiritual & charged time. The number 8 represents infinity – the infinite soul that we are & the infinite journey that we take. It represents the “forever conscious” part of our soul; the soul that has lived and will continue to live long after this incarnation. 8 is also the number associated with DNA activation, abundance, power, and higher realms of consciousness, making 8/8 a super potent time to charge & clear our energy for receiving.

The Lions Gate is not just about numerology but also astrology & involves the Sun in its ruling sign of Leo and the rising of the star Sirius. Sirius is one of the brightest stars in the sky & is known as our Spiritual Sun. While our earthly Sun illuminates our physical world which is an illusion, our Spiritual Sun illuminates the truth of our timeless soul. While our Sun is responsible for beaming down life for our physical bodies, especially when it’s in its ruling sign of Leo, Sirius is responsible for beaming down life for our spiritual bodies. This is why the opening of the Lions Gate can bring awakenings & lift our consciousness.

The energy of Lionsgate can connect us with the cosmic skies, galactic frequencies, higher dimensional beings, & our own intuition. It can also activate heart healings, the expansion of spiritual wisdom, and help us awaken to our true potential.  

It is a great time to connect back to yourself and yoga cultivates this.
The following are just a few of our spiritual lead classes for you to explore:
 
Vinyasa/Restore with Kasia
Sunday | Lee Studio | 5pm & Monday | Catford Studio | 7.15pm

Flow to Meditation with Francesca
Sunday | Catford Studio | 11.30am & Wednesday | Lee Studio | 6pm
Mindful Flow with Annie
Friday | Catford Studio | 6pm
Yin/Nidra with Alice 
Monday | Online | 8pm
Thank you foreverconsciousness.com for the words
Book Your Class
LION PLAYLIST
Find your inner Lion and Dance,
Play & Sing Along to this
uplifting playlist from
Yoga House

CLICK HERE TO PLAY
Ahead of Louise’s August workshop, she let’s us know why she loves Pincha Mayurasana 
One of my favourite asanas is Pincha Mayurasana (Peacock Feather Pose) or forearm stand. I love its balance of strength, mobility and stability and all of the creative places you can take it, from a straight leg to a hollowback to a scorpion, the possibilities feel endless once you have the stability upside down. It’s a very creative base for a lot of different inversion playtime and whilst very challenging it’s an incredibly rewarding journey. The focus of the drishti (gaze) the mind and the body all come together once you’re upside down, it’s magic!
A great pose to start to work through the shoulders and open through the heart space to prepare for Pincha is another one of my favourites, Anahatasana (puppy pose) or melting heart pose. From a tabletop position, walk the hands as far forward as you can whilst keeping the hips in line with the knees. Soften the forehead or chin down towards the earth or perhaps to a cushion or blanket for more support. The arms can be walked out a little wider to allow more space for the shoulders or even come to prayer and the prayer behind the back of the neck to go deeper.

It’s also very beneficial to build strength through the shoulders through a forearm plank, holding with the breath and engaging through Udiyana Bhanda (core lifting up and back towards the stomach). Once you’ve held for a few breaths, lower the hips down and take a sphinx pose to open through the front of the chest before taking a rest.

After opening the shoulders in Anahatasana and building strength in forearm plank, it’s time to take it to a dolphin pose. From a downward dog, lower both forearms to the ground (for an extra challenge try to do them both at the same time!). Walk the feet in as close as you can towards the arms and lower the gaze in between the feet relaxing the back of the neck. Take a few deep breaths here before lowering to child pose.

From dolphin there are a couple of great drills to do to start to build towards the upside down, again with a focus on balance between strength and mobility.

From Dolphin with the head relaxed, inhale lift up high onto your tiptoes, exhale lower down onto your heels, bringing awareness to bringing the weight forward and back, repeat 3-5 times. Then take an exhale with the head relaxed, inhale drop the chin to the hands, exhale lift the head up and back, repeat 3 -5 times.

Now you’re nice and warm and focused, it’s time to have a play with your pincha mayurasana! Start in dolphin and lift one leg up to the sky, keep the glutes active and turn the gaze forward, from there go high onto the tip-toes and lean the weight forward to start to take flight! Once this feels good, there are many other entries as well, bunny hop, pike press, straddle press, again the world’s your oyster!
Louise’s Headstand & Pincha Mayurasana Workshop
I can’t wait to share these tips and tricks and so much more in my workshop on Saturday August 7th at Yoga House Lee! With all the fun ways to take it upside down to headstand and forearm stand, including the all important how to fall out safely as well as getting up in the air! A balance between strength and mobility with take home tips to add to your own practice. We will have a fun inclusive time with options for anyone wanting to play with taking it up and I can’t wait to share with you all.
Saturday 7th August | 2-4pm | £20 | Lee 
Book Your Spot

Reconnect and recharge – Join us this September in a beautiful countryside location for three amazing days of yoga, glorious vegan food and good vibes all around.

A perfect way to recharge and rewind the body and mind. This retreat SOLD OUT very quickly last time so don’t miss it. Last few spots available
14th – 16th September 2021
Canterbury with Kasia Blackwell

Find Out More

Full Moon Sound Bath
with Kate Young 
Join us for this special Sound Healing that falls under the Red Full Moon. The healing is hosted by the beautiful Kate Young. Kate creates a journey using quartz crystal bowls and her voice which thread together and unify in their own soul song.
Saturday 21st August | 5-6pm | £25* | Catford Studio 
*£25 per person or £40 for pair booking
If booking for two, please email support@yogahouselondon.co.uk

Love Your Hips
with Aina Wethal
Join Aina for this hip loving workshop that will focus on all areas around the hips including the groin, hip flexors and glutes – connecting you to the element of water. Expect opening meditations, playful sequences and gentle yin. 
Saturday 11th September | 2-4pm | £20 | Lee Studio 

Prenatal Yoga + Nutrition for Healthy Pregnancy Workshop
with Natalie & Zannie
Join us for an afternoon of Prenatal Restorative: gentle & supported yoga followed by Prenatal Nutrition.
This workshop will show you how to nourish and replenish body & Baby.
Saturday 18th September | 1.30-3.30pm | £20 | Lee Studio 
 

Radiate Cacao & Sound Workshop

with Lisa Hood
In this late afternoon of bliss we will create a space for you to let go of all that is not serving you. Enjoy sipping cacao, rituals, journaling, meditation, soft gentle movement with Yin Yoga and powerful alchemy crystal singing bowls.
Saturday 18th September | 5.30-7.30pm | £25* | Catford Studio 
*£25 per person or £40 for pair booking
If booking for two, please email support@yogahouselondon.co.uk
 

Detox & Energise Workshop
inc Essential Oils

with Patricia Zafra
You will learn what these pure and therapeutic oils have to offer beyond your yoga practice and discover simple tools and daily habits to take a more natural approach in the way you live your life.
Saturday 2nd October | 4-6pm | £20 | Lee Studio 
BOOK YOUR WORKSHOP

We are here for you, please get in touch and
Keep Practicing!

LOVE from the YOGA HOUSE team

& Kasia x

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YH Weekly | summer with us

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The Leo Season is now upon us, it invites us to let down our hair and become more playful. 

In today’s newsletter we will be looking at some great things to do with the beautiful Summer days ahead. Aina kicks off our teacher asana series by sharing her favourite pose and we have some playful summer workshops to deepen your practice and a lovely full moon sound bath. We finish up we a great smoothie recipe and a reminder on how we are continuing to stay safe at the studios. 
SUMMER FUN
Just a short distance from our studio doors there is a mountain of fun places to explore & things to do. We have picked out some of our favourites…
ROOFTOP CINEMA CLUB
Spend those Summer Nights singing along to Grease or catching new films like Cruella at the Rooftop Cinema Club in Peckham or Stratford. Enjoy the city skylines, sunsets, starlit evenings, awesome drinks, delicious food and great movies on the big screen.
Find Out More 
ALFRESCO FRIENDS
If you are looking for the perfect place to catch up with friends in the open air, then head down to Model Market in Lewisham. You will be spoilt for choice with so many different and delicious food and drinks venders. There are also live dj’s and over 400+ seats – bring all your friends!
Find Out More
OPEN WATER SWIMMING
Find out for yourself what all the fuss is about at Beckenham Place Park Lake!
This beautiful location is perfect for getting a good dose of nature. Dive in to the lake solo or get an open water swimming lesson from one of the coaches. There is even SUP Yoga! 
Find Out More
ASANA SERIES | SURYA YANTRASANA
Over the next few weeks our teachers will be sharing their favourite poses, benefits & tips with you. Today Aina tells us about Surya Yantrasana – Sundial Pose. 

My favourite pose is Sundial pose/seated compass pose or Parivrtta Surya Yantrasana in Sanskrit. I love it not only because it is a hip opener, but it is a great lead in for some fun arm balances like elephant trunk/ Eka Hasta Bhujangasana and Astavakrasana/ figure of 8. Sundial pose is also a good prep for the arm balance Bhujapidasana.

A good warm up for sundial pose is a seated hamstring strech ie Krounchasana/ heron pose. 
Get your hip slowly ready by cradling the leg in your elbow like rocking a baby.
Slowly move into the sundial pose by carefully bag packing your leg over the same shoulder whilst holding the foot with opposite hand.
Extend the leg within your range and look under elbow.

GETTING INTO THE POSE

  1. Start seated in a cross-legged position. Place the sole of your right foot on the floor, leaving your left foot where it is, and hug your right knee into your chest.
  2. Lengthen your right arm along the inside of your right knee and grab hold of the outside of your right foot. With your left hand behind you for support, lean back as you lift your right foot off the floor until the sole of your foot is facing the front of the room, shinbone parallel to the floor.

  3. Holding onto the outside of the right foot with your right hand, flex your foot as you pull the right foot and knee straight back alongside the outer right ribs.

  4. Flex your left foot as well, and firm your left inner thigh down to lengthen up through the spine. Then raise your left arm up and across your chest, reaching over the top of your right foot to grab the outer edge of that foot with your left hand.

  5. With the left hand holding the right foot, release the right hand down to the floor beside your right hip with your right arm inside and under your right leg.

  6. Leaning onto your left hip, pull your right knee further back with your left hand and swing the leg higher up and over your right shoulder (as though you were throwing a purse over your shoulder).

  7. Pause and take a deeper inhale. With your left hand griping your outer right foot lean more into your right hand now, and begin to straighten your right leg, pushing your right foot into your left hand, on the exhale.

  8. As you begin to straighten your right leg, simultaneously pull back with your left hand, bringing the left arm behind your head, and turn your chest, belly and gaze to the left, looking up under your left armpit.

To release re-bend the extended top knee, remove your right arm out from underneath your right leg and release the foot to the floor.

BENEFITS

• Opens the hips, groins and shoulders.

• Lengthens the side bodies, spine and hamstrings.

• Stimulates abdominal and reproductive organs.

MODIFICATIONS

• Use a strap around the top foot.

Aina will be working on this pose in her Summer Workshop. Details Below – You can also find her on Mondays teaching 7am online sunrise yoga, Tue 7.15pm Power in Catford, Wed 10am Vinyasa in Lee and Sat 8.15am Power in Lee

SUMMER WORKSHOPS

Love Your Hips
with Aina Wethal
Join Aina for this hip loving workshop that will focus on all areas around the hips including the groin, hip flexors and glutes – connecting you to the element of water. Expect opening meditation, playful sequences and gentle yin. 
Saturday 31st July | 2-4pm | £20 | Lee Studio

Headstand & Pinchas
with Louise Brown
A chance to dive deeper into your inversion practice with Louise. This 2 hour workshop will work on building strength, stability & mobility through the shoulders with a focus on working towards headstand & forearm stand variations.
Saturday 7th August | 2-4pm | £20 | Lee Studio 

Full Moon Sound Bath
with Kate Young 
Join us for this special Sound Healing that falls under the Red Full Moon. The healing is hosted by the beautiful Kate Young. Kate creates a journey using quartz crystal bowls and her voice which thread together and unify in their own soul song.
Saturday 21st August | 5-6pm | £25* | Catford Studio 
*£25 per person or £40 for pair booking
If booking for two, please email support@yogahouselondon.co.uk
BOOK YOUR WORKSHOP
SUMMER SMOOTHIE
Strawberry Fields
INGREDIANTS
1/2 cup coconut water
1/2 cup coconut yogurt
1 cup strawberries
1/2 cup frozen peaches
DIRECTIONS
Put all ingredients in blender until smooth YUM
 
STAYING SAFE
We have maintained the majority of our Covid secure measures and the studio is running at 60% capacity. There have been some small changes which you can see in the graphic below. You can find our full studio guidance here.