July: a month when we are often conscious of our core strength (or lack of it) for vanity reasons due to being on display at the beach! However having a strong core is essential for executing so many yoga poses to the best of our ability, particularly balances. It also  gives us better more upright alignment which better for the flow of energy through the body. Thanks to Tony for modelling this us.

Start on all fours in a level tabletop position with knees under hips and hands under shoulders.

Step back with the right leg pushing the toes into the earth to get a nice calf stretch for a few breaths.

On an inhale lift the right leg (ideally level with your spine) and as much as raising the leg aim to lengthen the leg. Try not to let the back arch by pulling in the tummy muscles up to the spine. Encourage the left shin to drop to the floor or place padding under so you have a greater surface area to balance upon. Keep pulling you core in and extend the left arm level with your ear, again aiming to feel a lovely stretch and flow of energy from fingertip to toes.  Stay here for a five deep breaths before repeating on the other side.

Following on from last month’s backbend (Extended Puppy Pose) this pose is a great way to strengthen your back muscles without jerking and overdoing it as often happens in more strenuous backbends.

I found this pose when doing Yin Yoga and it is typically held for three minutes, you may not want to do that but try to hold it for ten long, slow deep breaths. This pose is very rewarding in feeling the breath in the belly.

Make sure you warm up before doing this pose by doing a few SunSaluations or half salutations.

From lying on the mat on an inhale stretch your arms away, spreading the fingers, thus sharing the weight evenly. Lengthen tailbone and feel the pubic bone pushing into the earth. Check that you are not holding tension in the buttocks. Encourage the shins to drop to the earth. The closer the legs are together the more challenging the pose. Needless to say if you feel any discomfort in your back come out of the pose drop your cheek the mat and let the heels drop outwards and curve your arms down to your hips.

Doing this everyday for a month and you will see a difference in your back strength.

Here is my lovely hubby demonstrating Extended Puppy Pose. It is a great one to stretch out your back and a good alternative to Child’s Pose. I also like starting my practice with this as I really feel the breath in the belly. It is a super warm up for Down Dog.

Start on all fours and stretch forward keeping the sitting bones lifted. After a few breaths try to walk the hands a little further away from you. Bring the forehead to the floor or a block. Encourage the shins to drop to the earth. Stay here for as long as it feels good for you!

Thanks to the lovely Cat for posing in Half Mountain for me.

I like to do this pose near the start of my practice as it is an easy (ish) balance and a hip opener and it lets me know how my balance is shaping up.

Start in Mountain with big toes touching and a slight gap at the ankles. Check the weight is equally distributed between both feet. Prepare for the left foot to take weight and peel the right foot off the floor.

Inhale and draw the right leg up so that ideally the heel finds the soft hollow at the top of the left leg. Avoid bringing tension to the pose, check that you are not crunching the mat with your toes.

Relax the right leg so that the knee hangs heavy and works with gravity to open the hip.

On the next inhale stretch the right arm alongside the ear trying keep the shoulders relaxed. If possible raise both arms but if your foot loses its place or your bottom starts to stick out go back a stage.

Hold for 5 to 10 breaths and repeat on the other side.

The essence of yoga, going within and experiencing yourself. This may seem like a counter-intuitive Pose to do when the suggestion in January is to get active. But Shavasana is essential in a yoga practice. It does not have to be at the end either!

Extend arms away from the body. Flatten the shoulders. Rest on the centre point on the back of your skull. Feet are shoulder width apart, allow them to fall outwards. Do not have arms or legs too close to the body so that you do not feel cramped or claustrophobic nor so far apart that your energy feels dispersed. Find your perfect alignment and then give yourself permission to relax and do nothing.

Relax everywhere and be aware of how you feel. Relax and let go of every mental and physical tension, temporarily let go of everything that you don’t need. Willingly put aside concerns, worries, fears and release every discernible hint of tension in your body. Savour the way you feel.

Often we are unconsciously tense so that we barely even notice it. So take notice of where your body is tight and deliberately release and relax in order to experience what it is like to be tension free. Not uptight, not contracted or compressed not shielded but voluntarily undefended and relaxed and therefore expansive, spacious, clear, clean, wide open ready to surrender.

As I said it is the essence of yoga, going within and experiencing yourself. the feeling of undefended, uncontracted, undistorted being is stillness, peace – and the peace of stillness feels good,positively blissful. peace is a higher energy state than we are used to. peace is high energy centred, a dynamic calm. with practice the peace of infinite being becomes increasingly familar and you will discover it is always available to be experienced.

I am glad that I managed to look so peaceful in this pose as when one’s hips are tight it can feel very pinchy indeed (imagine double Pigeon)! I am sure there is a joke in here somewhere about cows but we will remember they are revered in India as the symbol of life.

Start lying on the floor with knees pointing to the ceiling.

Lift the left leg over the right and grasp under the soles of the feet, on an exhale gently pull the feet towards the chest and then gently pull the feet away from each other.

On subsequent out breaths continue to draw the feet further apart.

Breath into any tightness in the hips, releasing tension and debris that is inhibiting the flow of energy around the body.

Uncross legs come back to start and notice any differences before repeating on the other side.

When you come to do an upright Gomulkasana it will be so much easier!

In researching yoga poses for a student who wants to rehabilitate her wrist, I discovered that that the best way to prevent injury to the wrists is to develop a strong core! By having a strong core if you should fall the impact will be absorbed better by the entire body rather than the wrists. She going to be soooo pleased!

So this reminded me of this great balance which is not as hardcore as Navasana (full boat pose) but will work your core effectively.

Sit in Dandasana with legs out, checking the sit bones are anchored on the earth. Bring the soles of the feet together. On an inhale lift the feet from the ground. Keep lifting through the breastbone in order to prevent the back rounding. Keep the shoulders relaxed and try and stay here for five breaths but if it is too intense come out and take a restorative pose on your back.

I love stretching my back out in Humble Warrior. Because it is an inversion blood is rushing to the head so it is a deeply calming pose whilst being challenging.

From a wide legged standing position turn both feet and the body to the left as you exhale soften and bend the left knee. Keep the groin open and protect your knee by checking that you can see your big toe. Gently encourage your left knee to move towards the little toe side.

Interlace your fingers behind your back. Inhale to expand your chest and lungs.

As you exhale, continue to keep your heart open and gently bow forward. Your left shoulder may lovingly nudge your left leg even further to the left as you release your pelvis and drop deeper into the pose.

As you exit this pose, stay mindful that this deep stretch places potential stress on the knee and lower back if you stand up too quickly. Make sure you gradually straighten the left leg and keep yourself grounded with your back leg as you rise on an inhale.

Well I am not sorry the plastic challenge is over, it was a challenge that I failed almost everyday! The struggle to find fruit and veg, seeds and nuts not in plastic was pretty overwhelming and made shopping miserable. Even on days when I didn’t leave the house plastic seemed to often present itself amidst layers of packaging in parcels. I spent a great deal of time having dilemmas such as whether to go organic but have the product in plastic. Or driving to a range of shops such as bakers, farm shop or greengrocer increased my carbon footprint, rather than if I had just driven to the supermarket. I often used to buy refills as they had less packaging but inevitably that seems to be made of plastic!

So what have I learned? ….I will keep vigilant about excess packaging and I will email Supermarkets to ask about their policies on plastic and discover if they are looking to try materials such as the cornstarch cellophane or the seaweed plastic rings that are compostable or biodegradable.

We must keep things easy for people e.g paper bags or compostable bags should be given out where plastic bags are currently given away by shops (or sold for a minimal amount). Shops like Marks and Spencer should have scales at every till point to weigh loose produce.

I feel I must end on a postive note. I intend to flag up good packaging regularly and hope little by little things will change!