Mindfull Movement….That Space style.
Let me start by saying that this is a LONG article. Long because I write like I talk and I talk alot BUT there is a lot to explain too. Skip, skim to parts you are interested in or pour a cuppa and read the lot
I want to pre-frame this body of writing by saying that it still makes me so fucking excited to be here - writing and not only writing but writing about Yoga as a Yoga teacher and guide. It just never gets old. Makes me feel so giddy with excitement.
Since writing this in mid 2022 - I have now unlevelled my Yoga knowledge and am half way through a second Yoga Teacher Training course with a Canadian company called Heart and Bones Yoga whose focus is ‘sustainable Yoga’. What does that mean for you? It means Yoga that has the long term health and vitality of your body at the heart of its philosophy. It means the practices are more active than they are passive and that the focus is on mobility, stability and strength rather than flexibility and bendability (yep made that word up) They - like us - love and encourage ‘movement snacks’ instead of long 90 minute classes. They know that more movement more often is actually better for you. This landed in my lap without my even realising I needed or wanted it and when it was a FULL body yes for me (like tears in my eyes I have found the holy Yoga grail type YES) I knew I needed to dive in even though it wasn’t in my plans. That’s the beauty of a heart lead life - sometimes it leads you off the chosen path onto an even more spectacular one that you hadn’t even imagined was possible. Ok - back to the original text.
In a VERY surmised nutshell my introduction to Yoga wasn’t great and for years I kept trying to ‘make it work’ because I wanted so desperately, to be someone that did Yoga. I kept telling myself it was a combination of bad timing, inexperience, a boring teacher and eventually I came to the conclusion that Yoga ‘wasn’t my thing”.
I figured maybe it was for more naturally relaxed people and that I was better suited to higher energy practices like aerobics, touch footy or HIIT workouts. It’s only now (almost 20 years later) with some life experience and wisdom under my belt, coupled with my awareness of how our nervous system works, that it is completely obvious that my body was having a total sympathetic response to something which at the time, to me, was completely unfamiliar.
Presence.
Being still.
Exercising within the parameters of my breath.
Not wanting to vomit when I was finished.
Resting.
Slow breathing.
Taking time to pause etc etc.
All of the above were pretty foreign to that late twenties early thirties version of me and at the time that felt perfectly ok. I loved who I was. I was fit with a banging 6 pack and I confidently took on just about anyone on a football field. I lived my life in a very fast lane and it felt like the a perfect fit. (more on that in a different article).
Years later while running a women’s networking group here on the Gold Coast (I am 35 at this time and running a very successful coaching business where I helped clients re-write any negative belief patterns that they held at a subconscious level of mind) I met the person who would change my relationship with Yoga forever. Enter Kirsty - a Yoga goddess. She was 25 years old and had the calmest energy I had ever experienced. I can remember wanting to sit on her lap to fully soak her up and knowing that I would NEVER ever be that naturally calm. She asked if I practiced Yoga so I told her my Yoga history and that I wished it was for me but know now that it just isn’t. She got this look in her eye that Ill never forget and took it on herself to change that and re-introduce me to the true meaning of Yoga.
Three mornings a week at 4am she was at my house ready to start and not once - was it hard for me to get out of bed. NOT ONCE. And this was Winter.
She taught me that Yoga nourishes all of the bodies systems, that it gently and effectively reminds the body of its innate power to self heal. How our nervous system is connected to each and every posture and as we move through a Yoga practice we are strengthening not only our muscular, nervous and digestive systems but that we are also building our personal energy reservoir of Prana - which is the life force required to live an optimal & joy-filled life.
She gently showed my body how to move slowly and intentionally. Not once did I feel out of my depth. Not once did I feel like I had no idea what I was doing. She created and held a space for learning and for going deeper and it changed everything.
It only took 6 months of daily practice for so much in my life to completely transform.
Less reactive, less frustrated, less tense, less pain and Illness, less brain fog.
More pausing to respond, more clarity, more patience, more ease, more health, more space and room in my life for fun.
I felt so inspired by how I felt that asked Kirsty to introduce me to her Yoga teacher and I began Yoga teacher training myself both to deepen my own knowledge and awareness of the ananas and the philosophies and also to be able to guide other people to experience life altering changes from such simple and enjoyable practices.
Now that I have the honour of teaching Yoga to you it’s so important to me that the second you sit on your mat that you feel ready to start. That you feel held and prepared - just like I did.
In order to do that I wanted to start with the absolute beginner basics so if you are a beginner - you have everything you need to feel confident to begin and to try a class.
So. What’s the 101 of Yoga with That Space right now (because most incredibly flux space I have ever been blessed to be a part of and even we don’t know what her future plans are…)
Gentle. Restorative. Simple.
With space and guidance to deepen your practice if and when you feel ready.
First things first.
WE ARE ALWAYS ‘OPT IN’
What does this even mean??
Yoga at That Space is trauma informed. This means that by default when you join a class on TS, your camera will be off. All microphones will be muted. You can even choose use your alter ego’s name to be totally discreet. Opt in also means ZERO introducing yourself and why you are here. It means you get to choose how interactive you want to be. And that might be choosing to simply watch a few classes to really feel into it before you even join in. That’s seriously such a great benefit of our virtual studio. I am a talker and joiner and I usually feel the pressure to ‘break the ice’ in group stuff so I even love this because it means NOBODY has to play that role.
Class ebooks/pdf’s plus a seasonal introduction video.
Not sure which yet, but I am planning some sort of online manual that will outline all of the movement types we are going to be using or the basic’s/building blocks as a minimum. That way if you want to explore those first before doing your first class you can. I might even do a couple of more educational classes as beginner type sessions however ALL of the classes are going to be simple and will always have progressions you can use.
I’m also planning on doing a live intro video prior to each new Season starting to outline the above in person as we all have different learning styles and not everyone loves to read. I’ll also leave some time to answer some questions to ensure we all feel ready to dive in.
What will I need.
Yoga Mat
A Yoga mat would be great BUT if you don’t have one you can start on a towel or blanket as these practices are slow moving. In saying that - a mat does help because it won’t move around so if you are using a towel for now - grab some of that non stick stuff for under it if you can.
And if you do have a mat - if its at all possible - have a set space where you practice and in just a wee bit of time - this will become your sacred space.
When I sit down on my mat - it feels like coming home. My body knows what’s about to happen and it begins to slow down before I even start to move. It’s a very magical feeling that never gets old.
I am going to include some links for some local business’s here in the coast selling ethical sustainable mats which is what we advocate for but if that’s not in your budget right now you could borrow one from someone, check FB marketplace for a bargain or of course if need be, you could start with a more economical mat from somewhere like Kmart because if it means you will commit more to Yoga then it’s so worth it - you then have the option of upgrading and gifting your mat to someone else starting out just like you are now which always feels super nice.
Prop’s.
Prop’s are quite a new addition to my Yoga practice. When I studied Yoga back in 2015 my teacher didn’t use any prop’s except the occasional scarf and the super cosy things like blankets and candles so up until diving into Restorative and Yin practices more recently, I didn’t use them either. Now I have both a bolster and two cork blocks plus a scarf and a few extra pillows. These, however, are not necessary for you to practice with me. I will always provide an option for no props however - some of the of the more restorative postures are ridiculously delicious with prop’s because you can FULLY relax.
Bolsters.
A few options here if you don’t already have one;
You can buy a bolster.
They vary in price quite dramatically and they also vary in quality. I’ll include some links for you if you choose to buy one.
I recently bought one myself from IKEA and I LOVE it. It was supposed to be an interim bolster as I was investigating getting them made in Bali and didn’t want to invest too much but life happened and I have been using it ever since. It’s softer than a standard bolster which I don’t mind but I know lots of people prefer them a bit firmer. It’s a very personal choice and only you will know what’s right for you.
Something I did say back in the beginning was stuff two pillows into one pillow case and as a beginner it was perfect. Once I realised I was going to continue with daily practice I simply started looking into different options but to be honest - I probably didn’t need too.
Make one with what you have at home.
Here is a link to a YouTube video I used to make my first bolster.
It’s trial and error and I don’t suggest buying one until you work out what you like and that might take a little while. Take the time you need. Maybe even try borrowing one from a friend to try first? Or visit a studio that uses bolsters and try one there.
Blocks.
I have 2 cork blocks and I do use them regularly enough to consider them a worthwhile purchase. I have only started using blocks in the past say 12 months I have included them in some of the asana’s in my practices however I will offer alternatives for anyone not using block. You can also choose to use a pillow folded in half or a folded towel in place of a block for a slightly softer option which I sometimes choose on my more fragile days which are very cyclic for me and something we will be talking ALOT about. Im ALL about keeping it soft and nurturing when life feels harder for whatever reason.
Let me reiterate this here though - you can absolutely practice without prop’s. I did for a long time and now that I have used them - especially with restorative and yin - I do love them but they are not a necessity and we can definitely work around them.
Blanket/s
(+ socks/beanie if you are somewhere super chilly or a cold frog like me)
This is something I want you all to consider having beside your mat while we practice. Even if we only lay still in Svasana for 5-10 minutes - that time is much better spent COMPLETELY relaxed and regulated. It’s very difficult for me to feel deeply relaxed if I am even a tiny bit too cold so being able to really drop in by feeling super cosy and warm absolutely elevate’s my practice so if you feel the cold like me this might be a good idea for you too.
A Yoga specific journal.
HIGHLY recommend.
I don’t write in my Yoga journal religiously - its not a Not Negotiable of mine BUT I go through phases when having it there is so helpful. Yoga is energy at work. We are moving and shifting emotions and stagnant energy the entire time we are practicing and with that can come the need to release and releasing has many forms.
A common method for me is hanging out on the toilet at a super inconvenient time of the very early morning but another is writing it out. When we write about how we are feeling - its the same as talking about it as far as energy is concerned. Our throat chakra gets the same re-balancing action when we write as it does when we talk so if talking isn’t your thing or it isn’t appropriate or even possible for whatever is being released, then writing it down in a journal can be very cathartic.
I am a big researcher. I fucking love it. And my favourite research topic is me. So I also have a dated planner that I write any and all of my feelings and physical expressions in - ie my cycle stuff, how does my skin look and feel, how do I feel about different areas of my life, any strange things going on for me emotionally/physically but this is separate to my Yoga journal. Its even seperate to another journal I have where I dabble in auto writing… but that’s a whole different topic for a whole different day.
Candles/flowers/crystals/oracle cards/incense
This is also something that I feel up-levels my practice in so many ways - when I am taking (more like finding) time to practice, I always turn that into the most incredible pocket of time that I can. Flowers aren’t as simple for me as I don’t have any growing in my garden as yet but when I do have some, I always put some next to my mat. I always take the time to light a candle or some incense and I have a little bowl of crystals beside my mat that I very randomly use - its not an every time thing for me to choose a crystal but I love having them there for when I want too or feel called to.
I do draw an oracle card most days. This has been a ritual of mine for a very long time and one that I have grown with. I used to put a lot of pressure on what ‘came through’ and now I just love anything that shows up because when you truly madly deeply believe that this life is a gift, then how can any message on a card be anything but something to smile about. (Wink wink) Last but certainly not least….
MUSIC.
I have purposefully put this one last because of the level of importance it has to my ability to go deeeeeeeeep and to enjoy every single second of my time on the mat.
Music is life for me though and it may not have the same impact for you. ‘You will (hopefully) have access to some Spotify playlists here that I use all the time in my own practice.
Restorative vibes (Yoga slow, acoustic favourites that you will know and love)
Yoga mantra vibes (the good ones - the ones where you can feeeeeeel the energy and frequency in the songs)
Ignite vibes (90’s, 80’s and well all my favourite shake it off/pump up the energy vibes)
BIG love vibes (calling in Big LOVE like me?? This one is for you)
These are my personal playlists that I have been changing and evolving over quite some time.
Yoga for me is sometimes something I attune to and set an intention for before I even make my way to the mat and other times I need both feet grounded on my mat before I can see or feel into what I need at that moment in time.
And I need a good playlist for whichever way I feel into.
When I can feel some charge needing to be released, I might go for a few good Martika or Taylor tracks and ‘shake it off’.
When I can feel that I am more tired than usual and a bit apathetic in general - I might use some really grounding tracks like Yothu Yindi or the Foo Fighters.
And then there are times when I want to drift off into la la land and sway and groove to all sorts of mantra tracks then I use my ‘soul nourishment’ playlist and completely drift away.
And sometimes I need a playlist that has all 3 in a very specific order so I can give my body and soul a slow check in, a stretch and ground, a shake off and some zen all in a 30min pocket of time.
A friend of mine who has been teaching online and live for a very long time has a cool way of playing music herself but also enabling students to use their own music so I have hopefully already found out how she does this and if I have there will be instructions right here.
That pretty much completes the list of things you will possibly need to practice Yoga with me at TS. Simple right?? I truly hope so and if not please click HERE to ask any questions you have.
Let’s have a quick look into the types of practices I am going to start with on TS;
Please note - once you become a member you will also be able to find video’s demonstrating ALL of the above plus a demo of each class style so that you can watch and get as acquainted as you need to be before you join a live virtual class.
Wakey Wakey - the morning stretch.
This is something I have been doing for sahhhhhhhhhh long. It all started when as part of my Yoga teacher training I had to ‘live like a Yogi’ for 30 days which meant rising at 4am and finishing 90 minutes of rituals before starting my day. At that time I was already rising at 4am to do a meditation so that part - strangely - wasn’t new to me - but the morning stretch and massage were and wow. Now - 8 years later I am learning about the connection of this type of massage and the stimulation and nourishment the vagus nerve which pretty much attributes physically to - well - everything.
So what I now lovingly refer to as Wakey Wakey is a mash up of Yoga stretches massage and breath work.
Some other additions the Yogi life have permanently added to my life are; tongue scraping, gargling (also nourishing for the vagus nerve), nostril emptying (this is super important for getting the right amount of right and left prana in through the nose) and warm herbal tea/water to start the day. Ill chat about things like this and you can decide what you want to try or leave.
Sessions will be broken into 3 phases that will begin at 3 different times so that you can either join at the beginning and complete the whole practice OR you can jump in just for whichever phase you want.
We will be using essential oils with this and well - most of our Yoga sessions.
Mobility, Stabilty and Strength.
This is where it is at.
(this excerp is from Heart and Bones Yoga where I am currently completing a second 350HR Yoga teacher training program)
A sustainable approach to yoga means you are supporting the health of your joints and muscles so that you can do all that you love with ease for years to come.
You'll enjoy simple and accessible movement education and heart-based practices to help you feel better in your body and clear in your mind. Yoga that accepts you as you are.
This is the perfect balance between the heart (all that you love about yoga) and the bones (all that amazing movement education).
You won't find a million rules to follow or trademarked practices.
What you will find are online yoga classes that your body loves (and trusts).
You can probably see why I felt guided to jump straight into a training program with this incredible group of women even though I didn’t ‘need’ it at the time. Turns out I did. Everything about Yoga has changed. Like ALL of it.
This is a mix of movement and education that is the new Yoga or what we like to describe as LIVING Yoga. These sessions will focus on 4 primary pillars;
Boundaries (emotional and physical)
Variety and Diversity - changing it up so ALL of your muscles, joints and bones feel the benefits.
Frequency - more often is better. Shorter more accessible classes more often.
Restore - rest. daily. full stop.
This is the practice where we will remain in one (maybe two) intentionally chosen restorative posture for a full 20-30 minutes. Ohhhhhhhh yeah if you are already thinking to yourself ‘that sounds blissful’ you would be absolutely correct. This is still fairly new to me - the long pause - and wow. What an impact it is having on how I feel on a daily basis. We will prop ourselves up (and I mean ALL of ourselves), pull up a blanket, cover our eyes and dive deep into rest.
NB - Snoring is a common by product of this practice and is not only completely acceptable but welcomed.
Before each class begins I will draw an oracle card to call in the energy of the class by tuning into each of members joining. We will draw an oracle card to guide us to the chakra needing the most love in the class and the music chosen will be set to a hertz measurement that will align and amplify the oracle card that was drawn.
Oh yeah. You know you want it.
Its time to sleep.
(a little different to restore and will include some Qigong once I have my teacher qualifications in July this year)
This one is kinda self explanatory.
A slow down, prepare for deep sleep practice, that will include the following;
Breathwork
Restorative Yoga
More Breathwork
Essential oils & the ‘get sleepy now’ playlist.
And this is just to get us started.
Im also going to ask my sister to run some longer restorative practices once or twice a week and once we get started and iron out all the creases we will invite other aligned Yogi’s to join us for classes too.
I really hope that this is enough to tickle your tastebuds and that if you are new to Yoga or just new to this way of doing Yoga - that you feel welcomed and a wee bit more ready to start than you did before you started reading.
For those of you who have joined - jump in the Members Area and check out the blog in there that includes extra video’s and your seasonal Yoga ebook or PDF.
Thanks for the chat and I do so hope to see you on your mat soon.
Namaste.
Kate x
For K&K.