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There are many ways you can incorporate plants into your meditation practice. The very presence of plants can detoxify the air, so any breathing exercises are extra beneficial when performed in a green area or among your jungle of house plants. It has been shown that plant company can trigger the release of the happy hormones, serotonin and dopamine, creating positivity and lessening the symptoms of stress. Herbs offer countless medicinal and energetic benefits that calm the nervous system and make that meditative state more accessible. Below are five herbs that are used in ancient and more modern traditions to complement spiritual practice and facilitate a deep and meaningful meditation session. Rose One of my personal favourites is the rose. This plant vibrates at a whopping 320 megahertz (higher than any other living organism!). This has a transformative effect on your own energy frequency, lessening anxiety and triggering warm and loving emotions, making it the perfect meditation companion. Drinking infusions of the plant prior to meditating has a similarly calming effect, improving clarity of mind and enhancing relaxation. Its mere presence is beneficial, but rose tea, or burning rose essential oils in your spiritual space will have a profound impact on your concentration to make for deeper meditation. Mugwort Mugwort is perhaps the most mystical herb we have on this list. Once termed the ‘Mother of Herbs’, it has a powerful influence on women’s reproductive health and can create strange changes in perception. Because of this, it has long been associated with witchcraft and features often in European folk traditions. This also makes it an ideal meditation aid as deeper states of consciousness become more attainable. If ingested or burnt, it can inspire vivid dreams and waking visions: memory, awareness and understanding are heightened. Energetically, Mugwort is said to ward off and expel negative forces from the body, and traditional Asian medicine believes it generally repels all disease. You can either drink mugwort tea, burn it as an incense or even smoke it in small quantities to feel its reflective after-effects. I recommend meditating with this plant in the night time, as its mildly sedative. AVOID if you are PREGNANT! Frankincense Frankincense has been incorporated into spiritual practices for thousands of years and is in fact the resin of the lesser known boswellia tree. Native to Northern Africa and the Middle East, this resin has been used in rituals of religions originating here. It was prolific in ancient Egyptian rites, common in Christianity, even more so in Islam and its derivatives. Known for its calming effect, this is a traditional companion for meditation. It’s familiar smell inevitably quietens the mind and its fumes are medicinally beneficial for the respiratory system, so the natural breath comes easily. In a literal sense it cleanses the air of harmful germs, but it banishes negative energies from your sacred space too. This plant is definitely worth a try if your are finding it hard to find stillness in your practice. Hawthorn This small tree is extremely common in most of Northern Europe and one I always forage for myself. The hawthorn, or the May Flower, is a prickly plant with beautiful white to pink blossoms. To invite this plant into your practice, collect a small bouquet of the fragrant flowers or create an infusion with the leaves and berries. This plant regulates the cardiovascular system, relaxing and soothing the heart physically and spiritually. It is recommended for those suffering with melancholy and heartache, as it encourages new energy into the heart centre. This in turn balances the nervous system, meaning symptoms of anxiety and stress are tackled. Long associated with the realm of the fairies, hawthorn is an excellent companion on your spiritual journey, purifying your space and readying the mind for deeper states of meditation. Blue Lotus This plant has been used in shamanistic and spiritual rituals for millennia. It originates from the Nile River and is heavily featured in the Egyptian ‘Book of the Dead’. It has mildly psychoactive effects which may account for its connection with the afterlife, its use in burial rites and religious ceremonies. Outside of it psychoactive influence, it alleviates anxiety, supports sleep and expansive breathing and serves to relax the muscles. These functions are all conducive to a meaningful meditation practice. Ayurveda, the Indian system of medicine, considers the scent of the blue lotus perfect for preparing the mind for intense concentration, while modern medicine has identified constituents that trigger the release of those happy hormones. This is a very pretty plant that is most often used dry in teas, but you can also smoke it or burn its essential oil. I would recommend blue lotus meditations in the evening to connect with your third eye or celebrate a new phase of the moon. Pairing meditation and plants may sound strange to begin with, but conduct your own experiments and begin to notice the subtle changes that occur in you when a different herb is introduced. The possibilities are endless. Let me know how you plant practice goes! Get in touch or SUBSCRIBE below for more Yoga & Plants posts.

In the grand tapestry of yoga, there exists a philosophy that extends far beyond the physical postures often associated with it. The yogic path involves eight limbs —each a step in the ladder towards spiritual enlightenment and holistic well-being. Dive deep into the essence of yoga practice and discover the transformative power hidden within each limb. 1. Yama (Ethical Disciplines) Yoga does not begin with a physical or even meditative practice. The foundation of yoga lies in the practice of Yama, which constitutes our moral principles in relation to the world around us. It is by embracing virtues like truthfulness, non-violence towards others and ourselves, and non-attachment that we step forth on the journey to cultivate the union of mind, body and spirit. 2. Niyama (Self-discipline) Niyama is similar but focuses more on the inner self. It invites us to nurture personal introspection and acceptance. It requires that we commit to expanding our awareness by learning more of our own nature and that of reality. Practicing devotion to a deity, to others, or to life fosters a humility that paves the way to spiritual maturity. 3. Asana (Physical Postures) This is the one limb we Westerners like to preoccupy ourselves with. Asana refers to the physical postures practiced in yoga, however, the Yoga Sutras , the first text dedicated solely to Yogic practice, considers asana to be a comfortable and steady seated position ( sthira sukham asanam ). Though modern asanas improve the general health of the body and do work well to balance the mind and energy systems, it is the still and easy meditative posture that is considered most important in traditional yoga. 4. Pranayama (Breath Control) Often translated as 'breath control', Pranayama does indeed involve various breathing exercises though 'prana' does not denote breath but refers to our life energy. Via monitoring and altering our breathing patterns we can better channel that life energy, either to calm, soothe or energize our bodily systems. Awareness of the movement of prana requires acute concentration that quietens the mind and anchors the practitioner into the present moment. It readies the body for deeply meditative states and facilitates the practice of the next limb on our list. 5. Pratyahara (Withdrawal of Senses) In a world filled with distractions, Pratyahara is the art of turning inward and withdrawing the senses from external stimuli. It encourages us to observe rather than react to negative influences and creates a clarity of mind that allows us to more objectively interact with reality. Your consciousness can become free of clutter. 6. Dharana (Concentration) Having done your best to detach yourself from forces outside of yourself, Dharana is nurtured. This could be equated to the power of concentration. By honing your mind on a single point you work towards achieving that meditative state in which the mind is almost completely still. 7. Dhyana (Meditation) Dhyana, or meditation, requires the discipline attained in all the limbs so far. It is the practice of sustained focus and mindfulness, or meditative absorption. This is more of a spontaneous state that is accomplished when Pratyahara and Dharana are fully realized, into which you slip without noticing. This state is characterised by a deep sense of peace and stillness. 8. Samadhi (Union with the Divine) The pinnacle of the eight limbs, Samadhi, requires devoted practice of the former seven. It is regularly associated with enlightenment or a state of bliss within which you discover or realise something significant about the nature of reality. It is meant to manifest as a vast feeling of interconnectedness with the universe. The ego dissolves if only for a moment when confronted with universal consciousness and a love for yourself and all that exists springs forth. Embark on a journey of self-discovery and spiritual transformation by incorporating aspects of the Limbs into your life. Climb the ladder to unlock your highest potential, overcoming mental obstacles to find that stillness within yourself. Embrace the wisdom of the eight limbs, and let them guide you towards a life filled with balance, harmony, and inner peace. Get in touch if this has been helpful or SUBSCRIBE below for more handy Yoga content.

A Sun Salutation, or Surya Namaskar , is a series of specific movements that are synchronised with the breath. This sequence is often the basis for a modern yoga class and each school of yoga has adapted its own version. This recognisable set of postures is a moderately recent invention, though it is derived from thousands of years worth of Sun worship and the practices that inspired. History & Origin The sun itself has played a significant role in religions all over the globe. European paganism was preoccupied with nature worship and celebrated the sun’s movements in rituals we see remnants of on days like the Summer Solstice. The Egyptian God Horus personifies the sun itself and similar deities can be seen in the theologies of the Greeks, Aztecs, Celts, Arabians… The sun was valued as the giver of life and was worshipped accordingly. In the Hindu religion, sun worship is still prevalent to this day and it is through their traditions that Surya Namaskar was most likely developed. Surya or Aditya, the sun god, is a prevalent figure in the ancient Vedic texts, once held in high esteem beside the likes of Vishnu and Shiva. Surya Arghya is a traditional ritual still practised by some Hindus – it involves offering the Sun God water at sunrise, chanting the Gayatri Mantra and bowing in reverence and gratitude. Ravivar Vrat (or Sunday Fasting) is another rite to invoke the Sun God. The devotee performs the Surya Arghya, soaks in a ritual bath and fasts from sunrise to sunset. The contemporary sun salutation is a physical manifestation of these customs and was arguably born during the turn of the nineteenth century. Global trends began to influence Indian culture and spiritual practices evolved in response to the Western preoccupation with physical exercise. The Rajah of Aundh was one notable individual who popularised sun salutations as a physical practice. He began by encouraging his own citizens to adopt the sequence and went on to introduce it to English academics in the 1930s. This coincided with the revival of Hatha Yoga, a movement fuelled by Sri Krishnamacharya . He worked to meld Surya Namaskar into his physical yoga and is responsible for the dynamic way in which we practice yoga today. It is from his teachings that all forms of vinyasa yoga were born. Benefits In a physical sense, the Surya Namaskar is a gentle to moderate cardiovascular exercise which promotes heart health and regulates blood pressure. It works almost every part of the body so general strength and flexibility are increased. This fact makes it an excellent warm up for any exercise routine. It stretches, tones and massages the abdominal organs which has a positive effect on digestion and gut health . The lungs are also expanded by the movements and conscious breathing so more oxygen can be absorbed throughout the body. The endocrine system is stimulated so hormone levels can become balanced. Anyone can suffer with a hormonal imbalance. Irregular periods or menopausal symptoms are the most obvious issue, but ‘hormones’ play an important part in general stress levels, blood sugar levels and the body’s metabolic rate , relevant to both men and women. It heightens joint mobility , aligns the body and encourages the natural curvature of the spine to improve posture and aid recovery from problems such as whiplash, sciatica and scoliosis. Any exercise stimulates the release of endorphins that elevate your mood, but a sun salutation does this and more. The synchronization of the breath with posture calms anxiety and can combat the symptoms of chronic stress . This calming effect works wonders on patients of insomnia and improves sleep quality. Consistent practice of the sun salutation will heighten awareness of the mind-body connection. You’ll find meditation comes a little easier and stronger emotions will defuse quickly. It helps to cultivate mental clarity and spiritual consciousness. How to Practice The poses in a sun salutation and their names differ slightly depending on which school of Yoga you subscribe to. They are all similar in that they begin and end with the same pose, creating a circle of postures that imitates the sun’s movement through the sky, the transition of the seasons or the whole cycle of life and death. They celebrate the light that gives us energy and life itself, a symbolic expression of gratitude for the universe. In my video I demonstrate an Ashtanga version and offer more detailed instructions below. You may not be able to align the breath if this is your first time practising, so move slowly through the postures and notice your breath as you do so. The more often you practice the easier breath alignment will become. Surya Namaskar B: Instructions Standing Samastithi Stand with the feet together, engage the core, roll the shoulders back and place the palms straight next to the thighs. Exhale Chair Utkatasana Lower the hips, raise the arms straight overhead, tuck the tailbone so the bum is not sticking out and gaze up towards the hands. Inhale Full Forward Utthanasana Work towards straightening the legs, hinge from the hips and reach for the floor with your palms. Exhale Half Way Lift Urdvutthanasana Straighten the back so it is parallel with the floor and look forwards. Inhale Four-Limbed Staff Chaturanga Dandasana Jump back to a plank position, bend the elbows and tuck them against the ribs, keeping the body off the floor. Exhale Upward-Facing Dog Urdvmukhaswanasana Straighten the arms, lift the chest, point the toes, rotate the shoulders back and look upwards. Inhale Downward-Facing Dog Ardomukhaswanasana Tuck the toes, lift the hips, push the floor away and keep the spine straight. Exhale Warrior I Virabhadrasana I Bring the right foot between the hands, angle the left foot at 45°, raise the arms and torso and look up. Inhale Four-Limbed Staff Chaturanga Dandasana Exhale Upward-Facing Dog Urdvmukhaswanasana Inhale Downward-Facing Dog Ardomukhaswanasana Exhale Warrior I Virabhadrasana . Left foot between the hands. Inhale Four-Limbed Staff Chaturanga Dandasana Exhale Upward-Facing Dog Urdvmukhaswanasana Inhale Downward-Facing Dog Ardomukhaswanasana Exhale Half Way Lift Urdvutthanasana Jump the feet forward. Inhale Full Forward Utthanasana Exhale Chair Utkatasana Inhale Standing Samastithi Exhale You may wish to end this practice with a few moment in Shavasana to allow the body to cool and the nervous system to relax. Otherwise, go on into an extensive yoga flow or workout. If this article has been helpful or you have anything you'd love to add Get in Touch with me or SUBSCRIBE BELOW for more yoga content.

The rose is perhaps the most iconic flower the world over. Our obsession is prevalent throughout recorded history and many myths, legends, and rituals celebrate the flower’s beauty and cement its association with love, divinity and healing. This article will delve into the rose’s rich history and explore ways you can incorporate this little flower into your life to enhance your health & well-being. Love, Devotion & Divinity To a modern audience, Roses primarily evoke romance. Though this was evidently the case in history too, the flower’s meaning was somewhat more complex in a historical context. Love was a theme in rose mythology, but it was love in relation to the Gods or extremely holy figures. This married the rose to the idea of religious devotion and spiritual connection. This is reflected in the theology of The Greeks (and Romans). There are countless Mediterranean legends that detail the origin of the rose but Aphrodite (Venus), the Goddess of Love, takes centre stage most often. Her birth and the birth of the first white rose were said to coincide. The sea foam from which she emerged sprouted bushes upon dropping to the earth, inextricably binding roses, the concept of love and divinity together. Hinduism echoes these associations. Though it may be the lotus that comes to mind when we consider Vedic religions, Lord Vishnu actually favoured the rose, titling it the Queen of the Flowers. In order to convince Lord Brahma of its beauty, he manifested a bush of 108 roses. So enchanted by the grace of this flower, Brahma went onto create the Goddess Lakshmi from the petals of its blossoms. She is hailed as Vishnu’s divine bride and mother of humanity, linking the rose once again to passionate love but also to the divinity of creation. The Christian faith is littered with roses too. It is said to be rose thorns that Jesus wears on his path to crucifixion so the flower is again aligned with the concepts of religious devotion and, in this case, sacrifice. However, they are most regularly associated with the Virgin Mary: a rose amidst the thorns of the world from which Jesus and spiritual love are born. The Science The ancient associations we have with this world-renowned flower, are perhaps due to its vibrational frequency. Vibrating at a mega 320MHz, the rose has the highest frequency ever measured in the animal and plant kingdom. The energy it stimulates, the energy anything stimulates, has an impact on the atoms that surround it, ie. you, your dog, your home. This is not a mumbo jumbo claim but something that is measurable in modern science and is probably the reason the rose has been linked to love, devotion and healing throughout recorded history. Though the botanists of antiquity hadn’t the technology to measure energy, the rose’s influence on health and mood was undeniable. Being in contact with a rose, or anything vibrating more energetically, will have a positive effect on your cells, your immune system and your emotions. Myths were born out of the feelings a rose does actually inspire. They are not the origin of our association of love with the rose but a reflection of the flowers positive energy. Yoga & Mindfulness Exercises As we see in the religions of the world, roses can connect you with the spiritual and science has proven their ability to raise your vibrations. This is conducive to heightened awareness during meditation and helps increase a calm that allows you to connect more deeply with your body during physical practice. Below are two spiritual exercises that harness the energy of the rose to benefit your well-being. The Rose Meditation This meditation is meant to cultivate internal and external awareness. It is best performed with a live rose so a bush outside or a potted houseplant would be the most beneficial. Step. 1 Take a seat facing your chosen rose. Ensure you choose a comfortable position, whether cross-legged, kneeling or leant against a wall. The spine should be straight and your base stable and symmetrical. Step. 2 Start by closing the eyes to balance the breathing. Count down 20 breaths. Take notice of the cold breeze in your nostrils as you inhale and the heat on your upper lip as you exhale. Feel the rise and fall of the ribcage. Allow the body’s natural rhythm to calm the mind. Step. 3 Open your eyes and use this sense to experience your rose. Observe its colour, the shape of its petals and leaves. How many thorns does it have? Does it sway gently in the breeze? Notice how it sits in its environment – if outside, is it dominating the fauna around it or is it a modest part of the landscape? - if inside, is it bulging out of a tiny plant pot or is it swamped in a large vase? Look out for any imperfections it might have or little insects. Does it look healthy? As you study the sight of the rose, also become aware of any feelings, memories or ideas that arise. Do not allow your thoughts to pull you away from your observations for too long, but acknowledge their existence and consider there connection to the rose. Dedicate at least 5 minutes to this intense visual study. Step 4. Close your eyes once again and grasp a blossom gently in your palm. This time experience the rose with your nose and ears. Can you smell a fragrance? Is it subtle or strong? Pleasant or unpleasant. Can you hear the leaves rustling or the petals sliding on your fingertips. Now become aware of your emotions, just as you did while observing the flower. As before, don't be dragged into a whirlpool of thoughts but notice what comes up. Maybe compare how you feel using these different sense organs; does the effect differ now your eyes are closed? Immerse yourself in sound and fragrance for 3+ minutes before progressing onto the next sense. Step 5. Still holding the rose, shift your attention to the sensation of it against your skin. Explore its textures, the stem, the petals, the thorns and the leaves. Be sensitive to temperature, roughness, softness. Check in again with your mental state. Does each part of the plant inspire a different thought? Are you feeling positive or negative. Which textures do you like & dislike? Why? Take 3+ minutes using the fingers to experience the plant before moving on. Step 6. Reopen the eyes and lock them onto your rose. Experience the plant with every sense available to you. Again notice if this makes a difference in the thoughts that come to mind. Then begin to visualise a white light emanating from the rose. See this light where you hold the rose and feel its warm energy against your hands. Still maintain complete awareness via every sense but enjoy the feeling that this white light creates. Open yourself up to receiving this energy or any emotions the rose wants to communicate. Maintain this connection and carry on visualising for a few minutes or as long as feels right for you. Step 7. To end the meditation, allow the light to fade gently away, release your rose and express your gratitude silently or verbally. Sit for one more moment with your eyes closed, noticing your state of mind. Be happy with yourself for taking time to get to know yourself and the rose a little better. The Rose Bath Ritual Emulate Cleopatra with a healing bath of roses. Any kind of bath is amazing for calming the central nervous system, but the conscious inclusion of the rose into your bathing rituals will lighten your anxieties, support mental and physical healing and help you connect more deeply with your emotions. Here are a some items or ingredients you could include in your bath. Use as many or as few as you feel. Rose petals are the only necessary element. Rose Petals (chemical free) Candles (maybe with a natural rose scent) Rose Essential Oil Crystals (rose quartz is typical but any stone that makes you feel calm) Any personal trinkets that make you feel happy Rosehip Tea Step 1. Once you have drawn a bath to your preferred temperature, arrange your chosen items, light your candles and infuse your oils and petals into the water. It is nice to bathe in low light so your eyes can relax. Step 2. Sit up comfortably in your bath. Take a moment to become present. Close the eyes. Follow the inhale and exhale of your breath, relax any tension in the spine and face, and let go of any niggling thoughts. Feel the heat of the water cradling you. Step 3. When you sense your mind has slowed, begin to notice your rose petals and the other positive items you have chosen to include in your ritual bath. Use all your available senses to appreciate each of your hand picked items. Step 4. Visualise the healing energy that hovers over your bath and seeps out of the petals into your bath. A pinkish glow floats in the water and vaporises around you. Be sure of the roses healing power and begin to connect to its influence. Step 5. Gently dip a finger into your healing rose bath and pull that glow towards your chest. Draw a small clockwise circle over your heart centre, imagining the light melting into your skin. Allow the light to inspire a happy feeling in your chest, as you trace another circle on your heart. Know that you love and are loved. Do this all at your own pace. Step 6. Draw one more circle and project the light outwards. Allow that feeling of joy to expand. You see the light surrounding you and your heart feels lighter as it grows. Love shines out of you into the atmosphere. Feel the love for yourself, for your loved ones and the world outside. Reach out your healing light all around. Step 7. When you're ready, pull the healing light back into your chest. Close your eyes and relax in your rose bath. Feel gratitude for the roses, feel gratitude for the love you have for yourself. Bathe in your happiness for as long as you wish. Medicine: The Rose Salve Recipe As we’ve discovered, their frequency will affect your body positively in a very general way, but roses are also employed to treat more specific ailments. In traditional Ayurvedic and Chinese medicine the rose is valued most for its psycho-spiritual properties, as in it’s ability to improve your mood and stress levels. An unhealthy mind is a primary factor in many physical illnesses so the rose’s positive influence cannot be under-estimated. The plant is also considered an emmenagogue, which means it stimulates blood flow to the pelvic area and is particularly useful in regulating the menstrual cycle. It has been used in ancient medicine to alleviate the symptoms of PMS, irregular periods, and works to maintain a healthy uterus. Due to its ability to uplift mood, a rose tea would be the perfect thing to calm the anxiety or irritation caused by hormonal shifts. The rose has been identified as anti-inflammatory and anti-bacterial. This makes it ideal for treating coughs and some digestive issues, as seen in Native American medicinal practices, but it also works wonders on the skin. It has been used effectively to treat acne, rosacea, burns and minor wounds, which accounts for its long use a primary ingredient in cosmetics. Not only is it fragrant and colourful, it actually has a direct impact on the health of the skin. The Rose Salve This recipe is oil-based so is not suitable for acne but it will have a positive effect on scar tissues, dry rashes like eczema, and skin abrasions. It will maintain the elasticity and vitality of the skin, so could work beautifully to compliment your daily skin care routine as well. The addition of daisies will help address blemishes, bruises and broken veins, balancing blood flow. This salve is safe to apply on any part of the body. Before beginning your salve, you will need to infuse the two oils this recipe requires, Rose Petal Oil and Daisy Oil. Find Your Flowers It is best for you to harvest your own rose petals to ensure they are chemical free. Make sure to collect the blooms gently and don’t completely strip the shrub of its flowers. Most of the world has a species of wild rose local to them, in the UK we have the Sweet Briar Rose ( Rosa Rubiginosa ), but any healthy rose will do. Equally you can find a variety of daisy growing as a weed almost anywhere. They can often be found on roadsides, hedgerows and meadows in large patches. We need the flower head for this recipe. Dry Your Flowers The most simple way to dry your rose petals and daisy flowers is to leave them on a sheet of tissue paper in a warm, dry room for a few days. If you want to speed up this process you can place one layer of petals/flowers on a baking sheet and place them in the oven set at at the lowest temperature. Keep the door ajar to allow excess moisture to escape. The petals should take about 30 minutes to dry, while the daisy flowers may take a little longer so monitor both closely to avoid burning. Infuse Your Flowers Once dried, both flowers can be infused into oil the same way. Fill 2/3 of a sterilised jar with either your rose petals or daisy flowers. You’ll need a bigger jar for the roses as our salve recipe requires 100g of Rose Petal Oil and only 14g of Daisy Oil. Pour over enough of your oil to completely cover the dried herb. Place the jar into a pan of water and heat over a low temperature for 3 hours. Set it aside to allow the oil to cool. You can store it away for further infusion (up to a week) or immediately sieve out the plant matter with a cheesecloth or paper filter, then seal it tight until you are ready to create your salve. Make Your Salve Ingredients - 100g Rose Petal Oil - 14g Daisy Oil - 14g Beeswax Pastilles (Candelilla wax as a vegan substitute) Place all of your ingredients in a heat proof container. Sit this container in a pan filled with a few inches of water, as you did in the infusion phase. Heat the pan over a medium temperature until the wax has melted. Transfer the liquid into your preferred container and leave aside to set. It's as easy as that! As we have seen, roses are a magical aid for meditation practice and a gentle medicine to ensure your mind and body remain happy and healthy. Get in touch to let me know how these exercises effect you, or recommend me your favourite rose recipes. Subscribe below or FOLLOW ME for more yoga and plant content.

Yoga is a way to explore yourself. It unlocks things physically you couldn’t dream were accessible, while it allows you to delve into the depths of your own mind. It encapsulates asanas, breathwork and meditation, but is carried over into practices off the mat too. In becoming more aware of yourself and your life, developing an appreciation for nature is inevitable. Yoga brings about a sense of ‘oneness’, a sense that brings you closer to others, the land and to the plants. There are types of Yoga that don’t focus on postures but relate to your lifestyle. Karma Yoga, the yoga of action, encourages you to act lovingly for the benefit of others and yourself. In gifting something positive to another being, human or otherwise, you are inviting positive energy back into your own life. Our relationship with plants perfectly illuminates this dynamic. When we care for plant habitats and nourish new growth, they offer us oxygen, essential medicines, and foods in return. Jnana Yoga relates to knowledge, not academic knowledge but the wisdom you find in true experience. As such, the study of natural life in all its forms can contribute to this practice. Try being mindful of the plants in your garden or in your local park: When do they flower? Do they like the shade or the sunshine? Do they survive through winter or are they reborn in spring? You’ll find your own discoveries are more exciting and meaningful than anything you read. This awareness works to calm the mind too, so your studies pave a peaceful path to meditation. In a literal sense, plants make up a good amount of your diet and are key to maintaining a balanced and energised body, perfect for practice! Ayurveda, the Hindu science of natural medicine, details plant foods that are not only good for you but are geared towards supporting your spiritual journey. Ayurveda is often taught alongside yoga, underpinning the importance of the relationship between yoga and plant nutrition. Eastern and Western Herbalism also offer many age-old remedies that can enhance your physical and mental practices. Whether you need motivation for a flow, a relaxed mind for Yoga Nidra, or heightened focus for meditation, there is a tea, tonic or tincture infused with plant magic to help you achieve this. Many shamanic cultures even consider plants necessary to their spiritual practice and incorporate them into dances, rituals, and meditations. The yoga-plant connection is the focus of my own practice and the lessons I share with you. This is epitomised in the name of my brand new website. Both a sacred herb and my favourite twisting asana, The Bound Sage will explore nature-based yoga, plant knowledge, herbal remedies and spiritual traditions. Want to learn more about Yoga and Traditional Plant Practices? SUBSCRIBE BELOW!

If you’re serious about completing a Yoga Teacher Training course, Rishikesh, an infamous city in Northern India, is probably on your radar. Considered to be the ‘Yoga Capital of the World’, Rishikesh is host to hundreds if not thousands of yoga schools, ashrams and spiritual communities that offer regular retreats, festivals and intense teacher trainings. But is it really the best place to begin your teaching journey and will you come away ready to navigate a career in yoga? Below we’ll explore what the life of a yoga student looks like and ponder the pros & cons of coming to India’s holiest city to complete your certification. The Positives Food I LOVE Indian food so I was very happy to receive 3 amazing vegetarian meals each day. Breakfast ranged from spiced porridge, to curried chickpeas or crispy rice, always alongside fruit, toast and a good helping of peanut butter & honey. For lunch and dinner there was freshly made chapathis, lentil dahl, rice and a variety of delicious curries. I think this diet is pretty standard for a yoga programme in Rishikesh. The city itself is also meat-free, so you can dine in a number of amazing cafes and restaurants with crazy amounts of veggie dishes. Friendship Yoga communities tend to attract a colourful array of personalities so you will no doubt meet special people from all over the world. I was in a group of 20 yoga students that had travelled from France, Argentina, Czechia, Slovenia, Germany, the UK – so many places! Some were aspiring yoga teachers, others were already fitness or health coaches, or beginners looking to improve their practice. You’ll be immersed in international languages, not just Hindi, learn heaps about foreign cultures and form lifelong friendships. The intimate social setting encourages deep connections and a family vibe is established. Extra Activities The city itself is an amazing base for exploring the region. It is surrounded by mountains, waterfalls, national parks and lays on the banks of one of the most famous rivers in the world. In your spare time you could walk through the jungle, spot tigers on safari or raft through a beautiful valley. Included in our yoga programme was a climb to a temple on the highest peak around to watch the sunrise. We meditated in an underground cave and practised acro-yoga on the beach. We joined crowds of worshippers to dance and sing in a devotional ritual to the sacred river Ganga. I was also lucky enough to be there during Diwali, which saw many parties, kirtans and endless fireworks. The Negatives A Lack of Teaching Instruction Though we had 3 hours of physical yoga each day, we did not receive very in-depth instruction on the logistics of actually teaching a class. I was hoping to learn about sequencing, cueing, hands-on adjustments, and how to cater for the injured. It was only on the last week that these topics were briefly mentioned. The teachers demonstrated adjustments on basic poses like Downward Dog and Warrior 1 but didn't encourage us to practise these within the lesson, so we left class unsure we could perform these correctly. The basic anatomy taught was not enough to prepare us for the safe handling of a student, especially one with a severe injury. In terms of sequencing, we were only advised in relation to our course exam, which involved teaching a 45 minute class to our fellow students. Methods of cueing and engaging your students were not covered. Shatkarma This could be a pro or a con, depending on your perspective, but should be something you’re aware of before you commit to a traditional yoga experience. If you study in Rishikesh, you will have the opportunity to practice ‘Shatkarma’. These are cleansing actions detailed in traditional Hatha Yoga texts that ready the practitioner for asanas and deeper meditation. They involve flushing out the nasal passage, digestive tract, abdominal organs and frontal areas of the brain via somewhat intrusive methods that can be a little to very uncomfortable. During my training we tried out 3 of these methods. - We began everyday with Jala Neti – using what looked like a tiny watering can, we’d pour a pint of salt water into one nostril that then flowed out of the other. This wasn’t too bad and actually felt quite refreshing once you’d tried it a few times. - The dreaded Rubber Neti we attempted once a week – this requires you to thread a rubber string into your nostril and out of your mouth with the aim of flossing extra mucus out of the passage. It feels like your brain is being scraped out of you! Some students managed this fine, but others suffered nose bleeds as a result. - We also tried Dhauti. You had to drink 2 litres of saltwater very quickly to induce vomiting. Though nothing was compulsory, you were expected to at least try these exercises. A Neglected Environment Litter is a problem that is prevalent throughout India and Rishikesh is no exception. It seemed a little contradictory to spend the afternoon studying karma yoga, the yoga that encourages respect & care for other beings, to then witness trees strangled in plastic, ashes of burnt litter in the ‘sacred’ river and holy caves surrounded by seas of rubbish. I had been to India already so expected this a little, but in a ‘spiritual’ place such as Rishikesh I’d hoped yogis would feel compelled to nurture the land and ensure the health of the community. It seemed a little disingenuous to teach yoga in such a neglected environment. The Timetable 6.30 Shatkarma We would shock ourselves awake with a little bit of saltwater. 7.00 Pranayama After cleansing the airways, we would perform typical breathing exercises. We began with tamer techniques like Nadi Sodhana (alternate nostril breathing) before progressing onto Kapalbhati and other exercises that involved hyperventilation and breath retention. 8.00 Ashtanga We worked our way through the Ashtanga sequences. This was the most physically challenging class and an ace way to start the day. 9.30 Breakfast 11.00 Mantra/Teaching Methodology/Naturopathy (or Kundalini) This lesson changed week to week. Mantra involved translating and singing Sanskrit chants. Teaching Methodology readied us for our practical exam. I chose to complete a module in Naturopathy in the final, which introduced alternative therapies, but a Kundalini class was also offered - this was a more intense practical class that delved more into chakras and energy channeling. 12.30 Anatomy We discussed the Ayurvedic diet and learnt in detail about the Skeletal System. 13.30 Lunch 15.30 Philosophy/Alignment & Adjustment We studied yoga philosophy in reference to texts like Patanjali's Yoga Sutras, Bhagavad Gita & The Hatha Pradipika. In our last week we honed alignment and briefly covered hands-on adjustments. 17.00 Hatha This was a traditional yoga class, slightly more restorative than the high energy Ashtanga we had in the morning. 18.30 Meditation We explored a different meditation technique each day, some derived from traditional yoga others from more modern mindfulness exercises. 19.30 Dinner If you're an aspiring yoga teacher, on a budget, love lentils and want an authentic yoga experience, I would recommend studying in Rishikesh. It will improve your practice and allow you to delve deeper into the origins and philosophies of the tradition. If you're hoping to come away with impeccable teaching skills, I would consider looking elsewhere for courses that spend a bigger portion of your 200 hours on holding space and facilitating safe and constructive learning. If this post has been helpful, drop me message or subscribe below to keep up-to-date on more handy yoga content.

Back, neck and shoulder pain are extremely common complaints. Whether you’ve slept funny on your pillow, pulled something during a strength workout or had a nasty fall, yoga is a gentle way to support your spine’s recovery and maintain mobility in areas that are often stiff or achy. Below I list 5 exercises that either strengthen, stretch or massage the back or shoulders. Some are particularly good for recovery, others are targeted at improving spine health generally. Relieving tension in the back is often associated with stress relief too, so these poses should leave you feeling relaxed and rejuvenated. I myself have recently suffered a concussion and whiplash – so can swear by the effectiveness of these asanas. I use them to facilitate the healing of my neck and relieve the anxiety my injuries have caused. They are best practised in the order below. Cat/Cow Marjaryasana/Bitilasana This is an extremely basic but invaluable exercise that functions as a perfect warm up stretch for any yoga sequence. It involves both the flexion and extension of the spine so is especially useful for back pain and easing the symptoms of most spinal injuries. The whole spine receives a gentle stretch and any stiffness is very delicately alleviated. In turn, it relaxes tension and encourages a fluid-like mobility in the neck, back and shoulders by improving blood flow to these areas. Posture and balance will inevitably improve too, if a healthy spine is maintained. If you’re wanting to work on your flexibility in preparation for any kind of backbend, Cat/Cow drills are a must. It is most often performed on hands and knees, though it can work equally well stood, knelt or in a cross legged seat. On an inhale arch the back, sending the abdomen towards the floor or forward and raising the chin slightly so the chest can expand comfortably – this is Cow pose. Immediately counter this pose as you exhale. Round the back, tucking the chin and tail bone, as if you were an extremely angry Cat. Repeat 5 times to complete a set, remembering to align your breath with the movement. Be careful not to overextend your neck and tilt the chin up or down only as far as feels good for you. Thread the Needle Urdhva Mukha Pasasana This is a restorative asana that is often incorporated into yin yoga sequences because of its therapeutic effects on the spine. As a passive pose, it requires no movement and can be held for long periods of time, which means it is excellent at quieting the mind and relaxing the body. Because spinal pain is directly impacted by emotional stress, this calming influence is key in its ability to relieve aches in the back of the body. In a physical sense it provides an amazing stretch to the shoulders, neck and upper back, increasing the mobility of the whole thoracic region. The gentle twist also works to loosen the lower spine. To enter the pose, begin on all-fours with your hands underneath your shoulders and your knees aligned with your hips. ‘Thread’ your right arm underneath your torso, palm facing upwards, bringing the right cheek and shoulder to rest on the floor. Let your chest rotate to the left, creating a slight twist in the spine, then extend your left arm overhead with your hand flat on the floor. Hold this pose for at least 5 breaths. Use it to warm up for a flow or relax into it mid-sequence to counter the strengthening effects of poses like chaturanga and downward facing dog. Bow Dhanurasana Bow is considered an intermediate pose best practised after warming up the spine. It is a strengthening pose that tones the back and neck muscles, so go slowly into this asana if you are recently injured. As a backbend, it requires but also improves the flexibility of your back and nurtures the natural curvature of your spine to counter poor posture and hours of sitting. It gives an intense stretch to the shoulders and builds up mobility in the upper back as well. Begin by laying on your stomach, with legs hip-distance apart and palms placed next to your ribcage. Bend both knees to bring your feet towards your buttocks, then reach back with both arms simultaneously to grab the outside of each ankle. Rotate the shoulders back, hovering the chest up off the floor. Start to raise your knees and thighs, pressing your shins away against the hold of your hands. Come to balance on your abdomen, lifting the chin slightly to align the neck with the upper back. Hold for 5 breaths or as long as is comfortable. If you’re unable to lift your thighs, remain with the knees on the floor and the chest raised to reap the same benefits. Inclined Plane Purvottanasana Inclined Plane or Reverse Plank is a pose suitable for strengthening the shoulders AFTER you have recovered from a spinal injury. It firms the arms and upper back, while improving mobility in the shoulder joint. It functions as a gentle backbend that works to increase flexibility in the spine. As such, it is great at countering the negative effects of forward facing activities that foster a slouched posture, like driving or desk work. This is an invigorating pose that leaves you feeling rejuvenated and extremely powerful. Begin in a seated position with the legs laid straight out in front of you. Place the hands behind your hips, reaching about a hand-span distance away from you and pointing your fingers towards you. When you’re ready to enter the pose, rotate the shoulders back and inhale as you lift the hips. Clench the buttocks and keep the feet flat on the floor. Hold for 5 breaths or as long as you feel able. Lower the hips slowly to the floor to exit the pose. The Sage Marichyasana A flow specially for the spine would be incomplete without a twist. There are so many to choose from but this one just so happens to be my absolute favourite. Twists are particularly good nearer the end of your flow as they expand the ribs to facilitate deep, calm breathing and give a therapeutic stretch to the entire back. They work to lengthen the spinal and abdominal muscles, which heightens the relaxing effect once the pose is released. This asana also improves the strength, flexibility AND mobility of the back, alleviating pain caused by irregular posture and reducing symptoms of issues like sciatica. It fixes misalignment of the hips which has a positive knock-on effect on the spine. Start in a seated position with your spine erect and legs straight out in front of you. Bend the right leg and place the foot next to the left knee. Rotate the right arm behind you, placing your hand directly behind the buttocks, with the fingers facing away from you. Reach up to the sky with your left arm, twist the torso to face the right side of your mat, then bend the left elbow. Hook it onto the outside of the right knee, with the forearm pointing up to the ceiling. Focus on projecting your heart to the right and turn your head to look over your right shoulder. You can close down the eyes or focus on the point between the eyebrows. Hold this position for at least 5 breaths, inhaling and exhaling very deeply. When you’re ready, release and perform on the opposite side. To end any yoga sequence, long or short, make sure to spend at least 3 minutes in Shavasana, corpse pose. This allows the body to fully assimilate the benefits of your practice and your temperature to reset. It calms the breath and soothes the central nervous system, levelling your mind before you begin your daily activities anew. SUBSCRIBE below and FOLLOW ME for more yoga tips and plant connections.

In-person lessons are an obvious choice when deciding how to learn yoga asanas, meditation and pranayama techniques. However, this mode of learning is not always accessible to everyone. You may be in a location with no local teachers, perhaps you’re travelling and can’t attend your regular class, you have little ones that need you at home, or it’s just too damn expensive! Worry not. I have collated five of my favourite online teachers that I used at the beginning of my yoga journey. To this day, I still refer to them to enhance my own practice and teachings. Some are significant in the online yoga world, others are well-kept secrets. They each bring something slightly different to the table so this list is in no particular order. 1. Yoga with Adriene Adriene is the online yogi that everyone knows, whether they’re a newbie or a seasoned yogi. She offers extremely in-depth videos to walk you through the correct preparation and alignment of every kind of pose, but also has a gigantic catalogue of Youtube classes catering to all levels of yoga practitioner. She has flows of varying lengths that branch from traditional Hatha, to Vinyasa, Yin and Restorative yoga, so you will no doubt be able to find something suited to your abilities. I go to her most regularly to work on improving poses, rather than practising a full class. She is amazing if you’re struggling with or working towards a new pose and need safe instruction. Her success speaks for itself. 2. Move With James I found James’ Youtube account after I injured my wrist. I had never sequenced for myself at this point and I was desperate to find a yoga flow I could do without using my hands. You can often find vinyasa classes that cater for mild injuries and pain, though a flow that completely renders the arms or legs unnecessary is almost impossible to come across. James, however, has taken these more debilitating injuries into consideration and created numerous yoga flows suitable for people who can’t use either their arms or legs, whatever the reason may be. He does this without lessening the impact of the workout, in other words, these sequences are still very challenging. I didn’t feel I was missing my regular practice, despite the absence of downward dog and chaturanga! He is also proficient in Qi-Gong which he often blends into his yoga sequences. This makes for extremely therapeutic movements and refreshing transitions. He has a soothing way about him and I highly recommend him, especially if you’re feeling like you’re missing out on yoga because of a stubborn injury. 3. Boho Beautiful Boho Beautiful is made up of a couple, Juliana & Mark, who offer a colossal collection of free content. Mark happens to be a film maker which is evident in the stunning cinematography of every video the dream team create. Juliana usually takes centre stage in breath-taking scenery to guide you through intermediate to advanced yoga sequences, often with a heavy pilates influence. The flows may be a little intimidating for complete beginners, but once you’ve established a base understanding of dynamic yoga, challenge yourself and vastly improve your yoga along with this duo. Mark also features as a teacher regularly too. In an industry that is dominated by women (in Western culture), this is an amazing draw for the guys out there who are a little reluctant to get on the mat, making this content all the more appealing to every kind of yoga practitioner. As well as yoga workouts, they offer guided meditations and plant-based lifestyle tips. 4. Tana Yoga Tana has a massive library of Youtube yoga flows appropriate for practitioners with a basic understanding of yoga. Like the duo at Boho Beautiful, she is skilled in both Pilates and Yoga so the classes she presents are often a fluid fusion of the two. Her sequences are beautifully orchestrated, with fun and original transitions. They can be challenging but her easy-going style of cueing and her relaxed delivery means you are all the more motivated to stick with it. She also has an array of guided meditations so you can unwind after working hard during your physical practice. Along with Boho, she is my go-to teacher for a balanced, fun and satisfying yoga workout. Go directly to Youtube to access her free content. 5. Aham Yoga Arundhati, the founder and face of Aham yoga, is an ex Bollywood dancer whose passion for teaching yoga and its philosophy is reflected in the invaluable resources she offers to beginners, experienced yogis and yoga teachers. She has educational videos that cover traditional yoga practices like asana, pranayama and meditation, but also delves deeply into Yoga’s origin and its spiritual significance. In her studio, she specialises in teaching beginners so she is extremely articulate and breaks down complex concepts for all to understand. Her approach is endearingly genuine and is very refreshing in the intimidating sea of Instagram yogis. She has vinyasa flows available on Youtube that are perfect for beginners, though her strength as an online presence lies in her more educational content. She expels common yoga myths and answers many commonly asked questions to help you better incorporate yoga into your everyday life. She hosts the most listened to yoga podcast in the world, Let’s Talk Yoga, which is a necessary listen for all serious practitioners and teachers. In terms of philosophy and the logistics of actually practising yoga, I will always go to Arundhati for advice. I hope this list comes in handy. Let me know your thoughts and subscribe below for more yoga tips.