Gemma Murphy Yoga
It started with one of those everyday moments. I was making a cup of tea and realised my mind was already somewhere else, caught up in a conversation that hadn’t even happened yet. My body was in the kitchen, my mind off doing its own thing. I’m guessing that feels familiar.
Choosing practice over perfection means showing up with curiosity and patience, rather than chasing a “Pinterest-perfect” pose. It’s about being kind to yourself on the mat, especially on the days when your body feels a little less flexible or your mind a little more crowded.
Simply arriving, pausing, and noticing your breath is enough. Yoga isn’t about “getting it right.” Self-awareness matters far more than judgment; every moment on the mat is an opportunity to tune in and ask: How am I actually feeling right now?
It’s easy to glance at a neighbour or look in the mirror and decide we aren’t enough. Yoga invites us to notice those thoughts without believing them. By focusing on the sensation of the breath and the internal “feel” of a movement, we swap criticism for awareness. When you stop comparing, the practice becomes truly yours.
We’ve also been celebrating our mistakes. Shaky ankles, losing your balance, or forgetting a sequence. These aren’t failures; they are information. A wobble shows you where your edge is.
Think of the Japanese art of Kintsugi, where broken pottery is mended with gold, celebrating the cracks rather than hiding them. In our class, our “cracks” and wobbles are often the strongest and most valuable parts of our journey.
There is a delicate balance between effort and ease. There’s a world of difference between trying and forcing. When we meet a pose with curiosity, adjusting where we need to and breathing through the challenge, we grow without creating tension or frustration.
Progress in yoga rarely happens in leaps; it happens in quiet, microscopic shifts. Every breath and every pause accumulates. By trusting the process, we learn to celebrate the journey itself rather than obsessing over a destination.
Yoga is about returning to yourself, moment by moment. It is an invitation to meet your mind and body exactly as they are today.
If you’d like to explore this kinder, more curious way of moving, I’d love to welcome you to one of my classes here in Rugby or to one of my special retreats. Whether you’re a total beginner or have been practicing for years, there is always room for a little more “practice” and a little less “perfection.” Doors open for booking onto my next block on Sunday 1 February.
If you enjoyed my previous post on Myofascial Release (Myo or MFR), you’ll love this deeper dive. We’re exploring why this practice feels so restorative, how you can try it at home to rediscover a sense of ease in your breath and body.
Myofascial Release is a gentle way of working with fascia, which is the silvery, web-like connective tissue that wraps around your muscles, joints, and organs.
Think of fascia as the body’s internal suit. When it’s healthy, it’s supple and fluid, allowing your muscles to glide smoothly over one another. However, everyday habits like sitting for long hours or holding onto stress can cause this tissue to stiffen.
Fascia exists in three main layers:
When we are dehydrated or sedentary, the fluid within these layers can become thick or sticky, similar to how honey stiffens in the cold. MFR uses tools such as massage balls, foam rollers, or even your own hands to apply slow, steady pressure to these areas, encouraging that fluid to flow again.
Fascia is designed to be slippery. Problems arise when it loses that glide and starts to feel bound. This usually happens for three reasons:
Most of us will experience some form of myofascial dysfunction at some point in our lives, in one way or another. It can happen for all sorts of reasons—anything that disrupts the usual balance between muscles and the fascia around them. Sometimes the cause is obvious, like an injury, surgery, or illness. Other times it’s something small, like changing your running shoes or increasing your training a bit too quickly.
When this happens, the body doesn’t move as smoothly. Posture can shift, movement can feel stiff or restricted, and you may notice certain areas that feel tense or “stuck.” These sensitive spots are often called trigger points, and they can appear almost anywhere in the body.
1. It Eases Deep Muscle Tension Daily life places a lot of demand on our bodies. MFR helps soften tight, overworked areas, allowing the “armour” we often carry in our shoulders and back to finally melt away.
2. It Improves Your Flexibility and Range of Motion When the fascia is restricted, it acts like a tight bandage around your muscles. By clearing the “fuzz” between these tissue layers, your joints and muscles can move through their full, natural range with much less effort.
3. It Targets Those Stubborn Trigger Points Most of us have tender spots that feel like hard knots. These are often trigger points, which are sticky patches of tension. MFR helps release these specific areas, often easing discomfort that has radiated to other parts of the body.
4. It Boosts Circulation and Recovery The physical action of applying pressure and rolling encourages fresh blood flow and tissue hydration. This supports the body’s natural recovery process and can help reduce the soreness you might feel after a workout.
5. It Breaks the Cycle of Chronic Stiffness When fascia is tight, it can irritate nearby nerves, causing the body to tighten even more as a protective response. MFR interrupts this cycle, helping the body realize it no longer needs to stay in a state of “high alert.”
6. It Builds a Deeper Mind-Body Connection Unlike a fast-paced gym workout, MFR requires you to slow down and feel. It’s a meditative practice that teaches you to listen to your body’s subtle cues, helping you cultivate a calmer, more mindful connection with yourself.
Here’s a simple way to start:
Curious about what it’s like to try Myofascial Release for the first time? Check out my earlier post, where I share my personal experience and the feeling of a deep, full-body massage. It’s a friendly introduction showing just how easy it is to start incorporating MFR into your daily self-care.
My newest Lifted experience is all about slowing down, quieting the mind, and finding a sense of spaciousness in your body and breath. Gentle yoga, Yin, myofascial release, and Nidra combine for a truly restorative experience. This session is fully booked, but join my mailing list to be the first to hear about the next dates!
Ever finish a day at your desk or after doing all the household chores and feel like your body has turned into a stiff board? That’s exactly why I’ve been exploring Myofascial Release (MFR) lately, and wow, it feels amazing. Like a deep, full-body massage that you give yourself, right in your own living room.
The idea of going to a yoga class for the first time can be daunting. If you’ve always wanted to join a yoga class but are too nervous to try, read these tips to help set your mind at rest.
Beginner classes are gentle and welcoming. Here’s a rough idea of what happens:
The pace is slow, and teachers are there to support you every step of the way.
Really, you don’t need anything fancy — just yourself and an open mind.
Yoga isn’t about doing everything “perfectly.” It’s about noticing your body, slowing down, and being kind to yourself. Go at your own pace, take breaks if you need to, and enjoy the experience.
I’m not flexible — can I still do yoga?
Absolutely! Beginner classes are all about moving at your own pace. Props and modifications make sure everyone can join comfortably.
What should I eat before a class?
Keep it light. A small snack like fruit or yoghurt 30–60 minutes before class works well.
What time should I arrive?
Try to get there 5–10 minutes early so you can settle in, set up your mat, and feel relaxed before the session begins.
If you’d like answers to more questions — like the style of yoga we teach or which postures to expect — check out my full FAQs page.
There are plenty of welcoming beginner-friendly yoga classes in Rugby CV23. Trying a class near home makes it easy to stick with it, and you might even meet some friendly local people along the way.
Your first yoga class is just the start of a journey — a chance to feel calmer, more grounded, and maybe a little stronger too. Remember, everyone starts somewhere, and in Rugby, there’s a supportive community waiting to welcome you.
Fancy giving it a go? Where you’re looking for an evening yoga class in Rugby town centre or a weekend session nearby, there are plenty of options. Find a beginner class near you and see how it feels — no pressure, just a bit of time for you.
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 a choice of 2 dates, Saturday 11 July and Sunday 12 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 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 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.
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 one-day retreat will take place on a choice of 2 dates: Saturday 11 July and Sunday 12 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 £145
*Update 09/12/25 – this retreat is fully booked. Space is available on my Wild + Rooted summer retreat on 11 or 12 July.
Surrounded by open meadows, a quiet lake and wide skies, it’s a place to breathe deeply, slow down, and reconnect with yourself.
Whether you’re drawn to moments of reflection, some journalling, a wander outdoors, or a session in the outdoor sauna (optional), the day gives you space to settle and unwind.
Our yoga home for the day is a bright, airy studio with views across the fields. There’s also an outdoor shala, perfect for soaking up the landscape. As it’s May, we’ll practise indoors, but you’ll have time to walk down to the lake, visit the shala, or enjoy the outdoor sauna.
Join me on Saturday 9 May for a day designed to lift your energy, restore balance, and enjoy meaningful connection with others. The retreat runs from 10am to 5pm. Price: £100
What to expect:
You might like to extend your retreat by staying in one of the beautiful wood-clad cabins on the grounds. They’re bright, calming spaces with wide views across the fields – a lovely setting for switching off and feeling close to nature. Each cabin also has its own wood-fired hot tub, giving you a cosy spot to unwind and soak in the quiet of the surroundings. If you’re interested, in adding to your stay, enquire here.
As you drive up the hill into Laughton from Mowsley/A5199 (which is the most likely route), you’ll see the Laughton village sign on your left. Begin indicating right, and you’ll spot a wooden, acorn-shaped gate set back from the road.
Join me for the day – you deserve to feel grounded, restored, and renewed!
Date: Saturday 9 May 2026.
Price: £100
Location: Cowslip Meadows, LE17 6QF. What3words: announced.finely.loops
If you’re looking for a thoughtful Christmas gift, yoga vouchers are a lovely choice. They offer a chance to slow down after the rush of the festive season, stretch out, and take a bit of time for self-care.
Vouchers can be used for any of my classes, from calming Deep Stretch Yin Yoga to uplifting Flow (Vinyasa) to Special Events. They’re digital and will be emailed to you, ready to forward on to your recipient.
Yoga is a simple way to feel more grounded and balanced. It’s a gift that brings benefits long after the festive lights come down.
Vouchers can be for any amount. To buy a voucher or find out more, just purchase one from my bookings page or drop me a message. Perfect for friends and family this Christmas!
It’s a busy time of year. So remember to take care of yourself too.
What’s your self-care choice?