View this email in your browser

Welcome to YOGA HOUSE
newsletter#15 Nov 2018

Autumn is definitely here, so this newsletter is themed around cold weather wellness. Improving your wellbeing and health is so much more than eating veg and exercising.  In this newsletter you will find information on how to improve and maintain a healthy gut - so important in the overall wellbeing. If you have problems with sleeping why not trying some of our restorative yoga sessions or even yoga Nidra  - more explained below. A good night sleep is vital in keeping the body strong and healthy and tremendously important in keeping a healthy mind. Making sure you dedicate some time to yourself and to things that make you truly happy will boost your overall happiness and health.
We have some lovely workshops as always for you, from more physical to restorative. We also have two new sessions on the timetable for you. Our Thursday 7pm Vinyasa will now become Forrest Yoga (still with Emily) and on Friday evenings 7pm, we've added UNWIND Friday Yin + Meditation.

YOGA NIDRA and your wellbeing 

We've asked our Yoga Nidra teacher Tim Rowe to summarise in a few sentences what this wonderful practice is about.
Our weekly Yoga Nidra happens every Tuesday at 8.45pm - 9.30pm

Yoga Nidra is a form of meditation, performed in Savasana. Deep relaxation which has many benefits and suits many needs at different levels. It's a state of consciousness between waking and sleeping, like 'going to sleep' stage. In this stage the body is completely relaxed, and the practitioner becomes systematically and increasingly aware of the inner world by following a set of verbal instructions. Yoga Nidra is among the deepest possible states of relaxation while still maintaining full consciousness.

Benefits include:
improves the quality of your sleep and the amount of your sleep, eases chronic pain, soothes your autonomic nervous system

enhances your mental focus and attention span
, improves your creativity and whole brain functioning

gives you more ease and peace of mind in daily life
, helps create new neural pathways in your brain leading to healthy habits

It is also ideally suited to beginners - particularly those who have 
experienced difficulties with other forms of meditation.
On a deeper level, Yoga Nidra is a NonDual practice which facilitates 
the conscious experience of one’s True Nature or Being, by welcoming all 
sensory experiences: sensations, emotions, thoughts and perceptions, so 
that attachment or aversion to these dissolve - leaving one in a state 
of perfect equanimity and inner peace.

We have a selection of great yoga workshops and events lined up for you.
To book, simply go to our timetable, select your date and reserve your slot. 


THURSDAYS 17.00-18.00 TEENS YOGA + MINDFULNESS with Amani Eke from Project Yogi - this is an ongoing weekly class for teens from 12-16yrs old (term time only). We are putting together a workshop, stay tuned. 
This is a flow yoga class, introducing teens to a real adult style yoga class. Here teenagers will learn more challenging postures, do breath work, meditation, mindfulness, partner and acro-style yoga, helping with balance, focus, flexibility, strength and reliving stress. Open to all levels.

SUNDAY 4th NOV 14.00-16.00 UNLOCK YOUR BACKBEND with Aina Wethal

Due to increased stress from living in a busy modern society where most of us sit in front of computer screens, our backs are now starting to feel the consequences.

Backbends help release tension in shoulders and chest. Doing backbends will build incredible strength and power in your legs, arms and back muscles, and can also stimulate your digestive system.

Explore and improve your backbends safely through different variations, modifications and the use of props.

Mindful movement of the spine opens the area around our lungs, improves our breathing and encourages a healthy flow of energy which aids our body `s ability to heal itself.

As our spine increases mobility and we become more aware of how our spine moves we are left with more vitality and energy.

Open to all levels. £20 early bird (£25).

SUNDAY 4th NOV 18.45-20.00 ALCHEMY CRYSTAL BOWL SOUND BATH with Selda Goodwin

A deeply restorative class using sound of alchemy crystal bowls to move the body into a deep state of rest.
The Alchemy crystal singing bowls are made from 99.992% pure crushed quartz and heated to about 4000 degrees F in a centrifugal mold. They are then infused with gemstones and precious metals, creating the ‘alchemy’. Each bowl has a variety of effects; clearing, activating, restructuring, rebalancing and healing.
Alchemy bowls emit a pure, cosmic sound that expands into a multitude of vibrant overtones. Through sound, vibration and intent they assist in clearing blockages, rewiring brain chemistry, activating chakras and elevating our state of consciousness to ever more refined levels.
Join us on Sunday to enter a state of pure bliss.
Open to all levels, usual class pass.

FRIDAY 16th NOV 19.30-20.30 GONG BATH with Junior Valentine
Monthly sound baths run by a qualified Gong Master who will take you on a magical sound journey with his three gongs. The gong is a sacred and ancient instrument of healing, rejuvenation and transformation. Feel the deep relaxation and stress relieving effects of this amazing Sound Bath. All you have to do is lie down and let the sound vibrations flow through your body and mind.

Open to all levels. £15 pre booked or £18 on the door.


SUNDAY 18th NOV 14.00-14.45 FAMILY/KIDS YOGA with Kasia Blackwell
Monthly Family Yoga class for grown ups and kids 5-10yr. Fun 45 mins of gentle yoga poses, breathing exercises, yoga stories and simple meditation techniques. 

Open to all levels. £6 per Yogi.

SATRURDAY 1st Dec 13.00-15.00 PINCHA MAYURASANA WORKSHOP  with Charles Balogh
Learning to go upsidedown can be a exhilarating and fun experience. Inversions are the antidote to fear, weakness, imbalanced hormones, anxiety and depression. Inverting the body regulates the nervous and endocrine systems. With this workshop Charles will give you tools that you can take home and integrate in your own practice allowing you with continued effort to build a strong and flexible body to get you in and out with grace from your Feathered Peacock Pose.

Remember, consistency and effort are the keys to success!!!

We are going to start with some Yin stimulating meridians and opening the deeper tissues connected to the shoulders. Then moving to a short dynamic flow learning how to engage the core, stretch and activate all the muscles in the back, shoulders, arms and legs. Following this we are going to work on drills to help isolate and activate the different parts of the body needed to take your Peacock to the next level. Including play time putting everything together and going though all the different variations of Pincha Mayurasana. To finish we will come back to Yin to let the body recharge and reconnect with the four elements. 

£20 early bird price (£25 after).

Teacher Training at Yoga House - schedule changes
This is starting on Monday 5th Nov - the classes will carry on as usual apart from our Thursday Warm Hatha class which on these dates will be moved to 12pm as a 60min session. All will be up to date on the timetable.

Thursday 8th Nov, Thursday 22nd, Thursday 6th Dec, Thursday 10th Jan, Thursday 24th Jan, Thursday 7th Feb, Thursday 21st Feb, Thursday 7th March, Thursday 21st March

Gut Health by Zannie Krogh Nutrition

Our local nutritional therapist gave us her advice on how to look after health and overall wellbeing with a focus on a healthy and happy gut.
We will be inviting Zannie to the studio very soon to collaborate and bring you a winter wellness workshop packed with yoga and great advice on how to stay healthy. More details to follow.... Zannie has also kindly offered 20% off first 
consultation for our students.

Our gut is filled with trillions of tiny microbes and the community of these are called microbiome. As we know now a healthy gut and a diverse microbiome is one of the key aspect to good health and digestive problems have been linked with among others autoimmune diseases, mood disorders, cardio vascular disease and obesity. Research shows around 70-80 % of our immune cells are located in our digestive tract where it forms a protective barrier to the outside world of unwanted pathogens and toxins. When we think about our gut it is useful to think about it as a garden we need to nourish and which requires plenty on nutrients to thrive. 
Here are my 3 top tips for better digestion and to support a healthy microbiome.
  1. Consume at least 30 different types of plant based food in a week - this includes; fruit, vegetables, seeds, nut, legumes and whole grains. The fibres in these food are important for the growth and diversity of good bacteria and to support a healthy digestion. 
  2. Include fermented food in your diet like sauerkraut, kefir and good live plain yoghurt. These are probiotics and can help promote the good bacteria to grow.
  3. Rest and digest - allowing a window of 12-14 hours of fasting by eating an early evening meal as our digestion is best when the body is relaxed. And always try and eat mindfully and chew the food properly as a good digestion starts in the mouth. 
For more information or to book a consultation please contact Zannie Krogh on nutrition@zanniekrogh.co.uk
Instagram @zanniekrogh_nutrition   

We are super excited to be launching our first Yoga House Kids YOGA CLUB. From Wednesday 7th November we will be running 6 weekly yoga kids classes (term time only) with our new kids teacher Bella Brelu-Brelu. The classes will have a drop off format, where you can drop your kids for 4pm start and pick them up at 5pm. Bella is a qualified kids yoga teacher with a clear DBS check. Here's her outline on what to expect. To sign up please go to our timetable and select the 6 week kids YOGA CLUB package.

We will explore different themes each week through a combinations of yoga sequences, music, breathing exercises, yoga games, creative arts, meditation and relaxations. Our classes will give children the opportunity to celebrate their own uniqueness through learning in how to connect to their mind and body as well with their peers and the outside world around them. Physically, yoga nurtures freedom of movement to build on flexibility and strength; mentally and emotionally, concentration and self-confidence are improved.  Children are given a safe space to explore being in their bodies to learn to appreciate the endless variety for things our bodies can do for us such as balance, twists, bends, jump, play and relaxation. The classes are designed to help children become in tune with themselves, to develop their skills to self-regulate and to create a calm, happy, loving, confident young being as our children are the future. 
  • Teaches self-awareness and self-love
  • Builds on coordination and balance as well as improves on strength and flexibility
  • Builds on concentration
  • Helps to balance the mind
  • Nourishes Creativity
  • Encourages cooperation and teamwork
  • Improves on sleep
  • Improves on self-confidence and builds a positive self-image
  • Develops self-discipline and self-control
Thank you for reading and subscribing to the newsletter.

Keeping subscribed will keep you up to date with news on classes, workshops, future events and all the other yoga related stuff.

Spread the love and share with anyone you think might be interested. All subscribers will be entered into a monthly prize draw. This month it's a box of our favourite Cocoa and Coconut Rooibos Tea.

The October draw of free class goes to Emma Atkinson.

Join our growing Yogi community.

Stay warm.
Kasia x
Follow on Instagram
Follow on Twitter
Friend on Facebook
Copyright © *|2018|* *|YOGA HOUSE London|*,
Unit 31-33 Leegate SE12 8SS London All rights reserved.

Want to change how you receive these emails?

You can update your preferences or unsubscribe from this list.