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Heart Work: Navigating the Flow of Change in Backbends

One of the core teachings of yoga is that everything is in a constant state of change. This idea—Parinamavada—reminds us that nothing stays fixed. Not our bodies, not our thoughts, not even the way we feel in a pose from one day to the next.

In our current Flow Yoga series in Rugby, called Heart Work, we’ve been exploring backbends as a way to connect with this idea. One week, Bridge Pose might feel strong and open. The next, it might feel tight or awkward. And that’s completely normal. But it can still throw us, can’t it? We might think, “Why doesn’t this feel the same as last time?” or “I thought I’d moved past this.” It’s easy to assume that progress is a straight line, but Parinamavada reminds us it’s much more fluid.

Yoga invites us to meet ourselves just as we are today—not as we were yesterday or how we think we should be. When we let go of that fixed idea, we begin to trust the process a bit more. And maybe even be a bit kinder to ourselves along the way.

Change isn’t failure—it’s a sign of life. Some days we’re energised, other days we’re not. Some poses feel accessible, others feel out of reach. It all moves, it all shifts, and that’s part of the journey.

If you’ve ever stepped onto your mat expecting things to be just like they were last time and found them completely different, you’re not alone. That’s yoga in action—showing us that each practice is its own experience.

The next time you step onto your mat, stay curious. Notice what’s shifted, without judging it. Let your breath help you meet the moment with openness, not resistance. Instead of fighting change, maybe we can lean into it.

Backbends can feel vulnerable—they literally open us up. But they also teach us resilience. They show us that we can bend, adapt, and still stay steady. They’re a reminder that even when things feel uncertain, there is strength in softness and power in staying open.

Wherever you are in your practice, let this be your reminder: you don’t need to be the same every time you step on the mat. You just need to show up, breathe, and let whatever unfolds be enough.

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NEW Summer Yin Yoga Mini 3-Week Series

This summer, I’m bringing something new to the mat—a three-week Yin Yoga mini series with a focus on deep, functional stretching for the parts of the body that tend to hold on to tightness: hips, spine, shoulders.

Whether you’re a regular mover or spend a lot of time sitting at a desk, we all have areas in the body that can feel a bit stuck. Yin Yoga offers a way to gently work into those places using long-held, floor-based postures that target the connective tissues—helping to release tension, improve circulation, and support healthy mobility.

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Heart Work: Exploring Backbends on the Yoga Mat

Our latest yoga series is called Heart Work. Over four weeks, we’re focusing on a trio of backbends including Bow, Camel, and either Bridge or Wheel — giving ourselves time to build strength, mobility and confidence.

Backbends can feel uplifting and energising, but they can also be a bit unpredictable. Some days they feel open and spacious, other days a bit awkward or emotional. That’s all part of the process. These poses ask quite a lot — not just from the body, but in how we respond to what comes up.

To support this, we’re drawing on a helpful idea from the Yoga Sutras. In Sutra 1.33, we’re encouraged to practise four attitudes to help calm the mind and create more ease in ourselves:

“By cultivating attitudes of friendliness toward the happy, compassion for the unhappy, delight in the virtuous, and equanimity toward the unkind, the mind retains its undisturbed calm.”
(Yoga Sutra 1.33, translated by Sri Swami Satchidananda)

Putting this another way:
– Joy in the success of others
– Friendliness towards those who are happy
– Compassion for those who are struggling
– Equanimity towards those who challenge us

These might sound simple, but they’re often far from easy. Feeling genuinely happy for someone else’s success, or staying balanced when someone tests your patience — these are big asks on a tough day. But this is why it’s called a practice, not a perfect. We’re learning how to soften, how to respond rather than react, how to stay steady even when things get stirred up — both on and off the mat.

Backbends have a way of bringing things to the surface. They ask us to lift, to open, and to trust. That might feel exhilarating. It might feel vulnerable. It might feel like both, all at once.

So whether you’re exploring backbends in class or at home, the invitation is the same: take your time, stay connected to your breath, and notice how you respond. You don’t need to force anything. Let the pose meet you where you are.

Heart Work is about creating space — in the body, in the mind, and in the way we approach ourselves and others.

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Join me at the Wild & Rooted Day Retreat

Ever feel the need to pause, take a deep breath, and reconnect with yourself? Step away from the daily hustle and immerse yourself in a soul-nourishing experience at Wild & Rooted —a carefully curated day retreat on Sunday 13th July designed to help you unwind, recharge, and connect with like-minded souls.

Set in the breathtaking Scandinavian-inspired surroundings of PAUS, this one-day retreat blends movement, warmth, and deep relaxation, offering you the perfect escape into nature. PAUS spans 24 acres of rolling countryside, including 13 acres of wild meadows—the perfect setting to slow down, breathe deeply, and embrace the beauty of nature.

The morning starts off with a teas/coffees before moving to a feel-good yoga flow (not too fast, not too slow). Next up, you’ll indulge in a delicious 3-course lunch (meat/vegan/vegetarian options available) at the cozy Hilltop Bistro, where you can take in the stunning countryside views.

In the afternoon, you’ll get back to nature with a barefoot sensory meadow walk and enjoy some relaxation time in the Hilltop bathing facilities. Head over to the open air, wood-fired red cedar hot tubs, barrel sauna and cold tubs (if you are brave enough) for the ultimate healing experience.

For those who prefer a more laid-back approach, there are chill out spaces available, complete with deck chairs and hammocks for you to read, chat, share stories and laugh together. 

At the end of the day, we will gather for a rejuvenating sound bath session, led by Gabi from Journey through Healing. The gentle sounds will wash over you, melting away any lingering tension and restoring balance to mind, body, and spirit.

This is the perfect opportunity to unwind, recharge, and connect with others in a unique, tranquil setting.

Food and drink options include morning tea/coffee, a delicious 3-course vegetarian/vegan lunch, and refreshment while bathing (with your choice of a glass of prosecco, G&T, or elderflower presse). Additional drinks are self-funded. 

Please note that although this is a private event where we will have our own use of hot tubs, yoga studio and lunch area, PAUS is open to other people. 

Sunday 13th July, draft schedule:
10:00am Arrival and welcome tea / coffee
10:30am 90-minute yoga practice: feel-good flow then moving to longer holding postures and relaxation.
12:20 pm Delicious vegetarian/vegan lunch to include a sharing platter, a main meal and homemade cake
1:30pm Barefoot sensory meadow walk (1km)
2:00pm Hilltop bathing, hammock, deckchair & chill-out time
5:00pm Sound bath with Gabi from Journey through Healing
6:00pm Departures

The event will take place on Sunday 13th July at PAUS, located approximately 10 miles west of Cambridge. Address: Toft Road, Cambridge, CB23 2TT. Car-sharing encouraged. It takes about 1 hr 10 mins to get to PAUS from Rugby.

Join me for a day of Wild & Rooted — you deserve to feel grounded, restored, and renewed!

Investment £136.

Book Now

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Sun Salutations: A Simple Way to Get Going

I was checking the weather forecast and saw that temperatures are set to rise here in Rugby – hooray for that! I’m looking forward to more time outdoors, pottering in the garden and enjoying a barbecue or two, and feeling the sun on my face. And it got me thinking about sun salutations.

They’re such a regular part of yoga classes – especially in vinyasa or flow-based practices – that it’s easy to go through the motions without thinking much about them. But have you ever wondered where they actually come from, or why we practise them?

The name Sun Salutation comes from the Sanskrit Surya Namaskar, meaning “salute to the sun.” In ancient India, the sun was seen as a vital source of energy and light – both physically and spiritually. People would rise early and offer prayers or movements in honour of the sun, as a way to welcome the day and connect with something bigger than themselves.

The flowing versions of sun salutations we’re familiar with today have more recent roots. In the early 20th century, yoga teachers started blending traditional postures with breath-led movement to create something dynamic and accessible – a way to build heat, focus the mind, and shift energy. Over time, this evolved into a staple in many modern yoga classes.

What’s lovely is that there’s no one “right” version. Sun salutations come in all sorts – from simple, gentle flows to more energising and complex sequences. Some include lunges or twists, others are tailored for slower days or beginners. You’ll even find styles that build in restorative pauses or focus more on strength. There’s something very adaptable about them – they can suit your energy and needs on any given day.

They’re not always at the start of class either. Sometimes they weave into the middle of a sequence, and sometimes they’re left out altogether. They’re a tool – a way to link breath and movement, to feel your body waking up, to create a steady rhythm. Like much of yoga, they’re there to support your practice – not define it.

Why do we keep coming back to them?

Sun salutations offer a lot, in a short space of time. Practised regularly, they can help to:

  • Warm up the whole body gently and effectively
  • Strengthen and stretch muscles from head to toe
  • Connect movement with breath, which can calm a busy mind
  • Improve circulation and encourage deeper breathing
  • Ground you in the present moment, especially on hectic days

So whether it’s sunny outside or not, sun salutations can offer a moment to move with purpose and presence. A way to shift from thinking to feeling. From rushing to arriving. And maybe that’s reason enough to roll out your mat and have a go!

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Balance Isn’t Always Still – Hand to Big Toe Pose

Balance, as it turns out, isn’t always still.

There’s a moment when you lift your foot and extend it forward in hand to big toe pose – Utthita Hasta Padangusthasana – that feels like anything could happen. You might hold steady and breathe through it… or you might wobble, laugh, and have another go.

When I first started practising this pose, I thought the aim was to stay perfectly still, like a statue. But over time, I’ve realised that real balance isn’t about freezing in place – it’s about responding, adjusting, and staying present through all the little shifts.

This pose has taught me a lot. About patience, focus, and letting go of the need to get it “perfect”. Some days my leg lifts easily. Other days, I bend the knee or use a strap and just work with where I am. It’s all part of the practice.

A Few Benefits of the Pose

Physically, hand to big toe pose is brilliant for:

  • Building balance and stability – especially in the standing leg and ankle
  • Stretching the hamstrings and calves
  • Strengthening the core muscles
  • Opening the hips and improving control in the lifted leg
  • Sharpening focus and concentration

It’s one of those poses that works both body and mind – grounding and uplifting all at once.

So, if you find yourself wobbling – on the mat or in life – know that it’s all part of the process. Balance isn’t about being perfectly still; it’s about finding your centre even when things shift.

And each time you fall out of a pose and come back in, you’re not just building strength in your body – you’re strengthening your ability to adapt, stay grounded, and keep going. That’s the real practice.

If you’re interested in joining my Weekly Flow Classes, they’re currently fully booked until 3rd June. To get early access to new class openings, join my mailing list and be the first to know when bookings are available. I don’t send a ton of emails – just the important stuff.

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The Yoga Pose I Avoided for 5 Years

There’s a pose I didn’t teach for five whole years.

Not because it was advanced. Not because it was risky. Just because I didn’t like it.

Firelog pose—also known as Agnistambhasana or double pigeon—was my nemesis. Every time I practised it, I’d feel tight, stuck, awkward. So I quietly left it out of my teaching, class after class, year after year. And because no one asked for it, I never questioned it too much.

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A Lovely Day of Yoga, Buns and Bliss in Houlton, Rugby

Yesterday we held our Yoga, Buns and Bliss event at Houlton School – a relaxed and enjoyable day combining yoga and baking in a beautiful setting in Rugby.

It was the second year running that I’ve partnered with Paul from Rugby Real Bread, and it was a fab to work together again. Paul led two hands-on baking sessions, where everyone had the chance to make their own hot cross buns from scratch – mixing, kneading and shaping the dough with plenty of tips and encouragement along the way. The kitchen smelt amazing!

We flowed from baking to movement with a steady, feel-good yoga class – designed to gently energise the body and bring focus to the mind.

Lunchtime was simple and delicious. We gathered on the top floor of the Transmission Building and shared Paul’s homemade focaccia with houmous, fresh fruit and veg, while soaking in the views across Houlton.

The day ended with candlelit yoga and yoga nidra – a calm and restful practice to wind down. With blankets, soft lighting and time to be still, it was a quiet, grounding way to close the day.

It was a fabulous to welcome everyone, and such a lovely mix of movement, making and moments of pause. Thank you to those who joined us – and to Paul for another collaboration!

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Are you Looking to Join a Yoga Class in Rugby?

Looking for a yoga class that suits your energy? Whether you want to move and challenge yourself or slow down and relax, we’ve got two great options—Dynamic Flow and Flow + Chill. Both will leave you feeling good in your body and mind.

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Yoga Beyond the Mat: Myths, Meanings & Poetry in Practice

Recently, I attended an online training with the British Wheel of Yoga called Dharma Delights, led by Bram Williams. The day was all about storytelling—exploring the myths and meanings behind some of the yoga poses we practise. I love weaving a little dharma talk into my classes, and this training reminded me why. Stories add depth to the practice, making it about more than just movement.

I also love bringing poetry into my classes. Just like mythology, poetry has a way of connecting us to something deeper. Whether it’s a single line that lingers or an image that sparks reflection, words—like yoga—can guide us towards stillness, strength, or surrender.

The Stories Behind the Poses

So many of the poses we do in yoga have stories behind them, and when we know those stories, the poses start to take on new meaning. Here are a few we explored:

🐟 Matsyandrasana (Seated Twist) – Named after Matsyendra, a fish who overheard sacred teachings and was transformed into a wise sage. Twists, like this story, invite us to turn inward and reflect.

🌳 Vrksasana (Tree Pose) – The tree is rooted and strong but still sways with the wind. This pose is all about finding balance—both physically and in life.

🚣‍♀️ Navasana (Boat Pose) – Just like a boat navigating waves, this pose teaches us steadiness in the face of change.

🦁 Simhasana (Lion’s Breath) – The lion’s roar releases tension and frustration. It’s a reminder to let go of stress and step into courage.

🐶 Adho Mukha Svanasana (Downward Dog) – Inspired by the loyal and playful nature of a dog. It’s a pose that invites us to stretch, breathe, and stay present.

🔺 Trikonasana (Triangle Pose) – A shape that represents balance—body, mind, and spirit. It encourages us to find strength and openness at the same time.

🙏 Forward Bends – Bowing forward is a symbol of surrender, of softening, of letting go. These poses remind us to pause and allow.

Themes for Yoga Classes

We also explored different themes that can add depth to a class. Some of my favourites were:

🍂 Seasons – How our practice shifts with the changing energy of Autumn, Winter, Spring, and Summer.

🐢 Slowing Down – Taking time to pause, breathe, and rest.

🎭 Play – Bringing curiosity and lightness into the practice.

🌊 Seaside & Waves – Moving like water, flowing through change.

🌀 Spine – Exploring the way our spine moves and supports us.

💚 Heart-Based Practices – Tapping into emotions and connection, inspired by Anahata meditation from Tias Little’s Yoga of the Subtle Body.

☀️ Solstices – Honouring the cycles of light and dark.

⚖️ Sthira & Sukha – The balance of effort and ease, strength and softness.

Why Do We Practise Yoga?

One of the questions we explored was: Why do you practise yoga?

For me, yoga is about connection—physically, mentally, emotionally. Some people come to class for strength and flexibility, some for peace of mind, and others just for the joy of movement. There’s no right or wrong reason—just the practice itself.

One of my favourite Yoga Sutras is Sutra 1.14:

“Practice becomes firmly grounded when well attended to for a long time, without break, and with sincere devotion.”

It’s a reminder that yoga isn’t about perfecting a pose but about showing up—again and again—with patience, curiosity, and heart.

Bringing Meaning to the Mat

Yoga is more than just a series of shapes. It’s movement, breath, awareness. It’s stories, poetry, and themes that help us connect to something bigger.

I’ll leave you with these lines from Rainer Maria Rilke:

“Let everything happen to you: beauty and terror.
Just keep going. No feeling is final.”

So much of yoga is about this—being present for whatever comes, knowing that nothing lasts forever.

Do you have a favourite yoga story, theme, or poem? I’d love to hear in the comments!

Photo Credit: Annie Sprat – thank you!