Alleviate Tensions with Beth Borowsky

Beth Borowsky is the founder of Just Breathe Yoga and member of the TIY Family. Beth specialises in Forrest Yoga, Kids Yoga and helping people alleviate the tensions that come with modern day ‘tech life.’ Her free your neck, shoulders and upper back workshop is a regular on the TIY schedule. We caught up with her to learn a little bit more about what you can do to alleviate these tensions and how she like to relax after a long day!

So many people get used to living with discomfort in their neck, shoulders and upper back. How can students expect to help relieve these areas through your workshop? Is any equipment required? 

The workshop will give students an experience in using specific poses to lengthen and strengthen the muscles that support the neck and that are currently super weak because of our lifestyle of being hunched over devices or sitting at a desk for endless hours each day. With awareness, students can learn to unravel their neck, upper back and shoulder tightness and tension by practicing their yoga without using their neck and rather using the strong (and bigger) muscles below the neck to do the work instead!

Participants will need 2 blocks and a strap.

Will the workshop equip students with the skills and techniques to continue working through tension into the future? And do you believe this can help prevent injury?

Aside from guiding students through poses that will definitely help them continue to work through future tension, I also give them a handout of simple poses to do at their desk, at any time during the day, to relieve tension and stress.

I have seen with many students, and in my own body, how working in this very intelligent way minimises injury because you get to strengthen and lengthen the correct muscles for each pose. Right now, students use up to 70% of their neck to do their poses!

Why are you passionate about the neck, shoulders and upper back in particular?

I guess because I’ve yet to meet a 21st Century human being who isn’t stressed out and walking around with tightness, stress and tension in their jaw, neck, shoulders and upper back!

And I’ve felt the deliciousness and benefits in my own body of how strong you get when you practice without using your neck … you begin to walk through life in a pain-free way (and stop spending huge amounts at the physio and chiro!)

Can you provide us with a brief insight into Forrest Yoga?

There is a profound difference between conscious & unconscious breathing. Forrest Yoga invites you to cultivate a curious breath and go on a journey of self discovery - to create strength, integrity and build the most potent relationship of your life ... with your Spirit.

Created by international veteran yoga teacher and teacher trainer Ana Forrest, Forrest Yoga has taught me many many things but the one that roars above all is this: there is ALWAYS something you can do.

I am a 55 year old woman who has been practicing yoga for 35 years and teaching for 16. I live with 2 significant injuries and can say, with hand on heart, that I have never been, or felt, stronger in my life… and I attribute much of this to the intelligence of Forrest Yoga.

It invites you to get on your mat and do the work … to tune in, and use a curious breath to go on an adventure. It’s like being in therapy but you don’t have to talk!

Can you tell us a little bit about your yoga journey and background?

Mmmmm - how do I sum up 35 years! The seeds were planted as a teenager in South Africa. My best friend’s mum was an Iyengar teacher and I loved exploring in their home studio. 

In 2005 I trained in kids yoga (I was a Montessori teacher and have completed a MA program in Early Childhood) and created Karma Kids Yoga which is now The Karma Class. The past 16 years have been an incredible immersion into teaching – both adults and kids – and teacher training. I have an amazing group of teachers who go into pre and primary schools to teach kids yoga.

For a full bio of my teaching and training, you can visit my website JustBreatheYoga.

I am super passionate about teaching early childhood and primary teachers how to weave Yoga, Breath and Mindfulness into the classroom every day and have an incredible Professional Development workshop called A Karma Classroom which weaves in our Karma Classroom Cards – a fantastic teacher resource that brings the workshop to life in the classroom. 

I have also created the Karma Home Cards to bring these tools into every home.

With stress being at an all-time high – and especially given the last year – it feels like important work!

Do you have a favourite yoga pose?

Lounge Lunge – an incredible Forrest Yoga pose that takes you into a deep and delicious psoas, hip and lower back release. Pictured below!

What else do you enjoy outside of yoga?

Food ☺ … the occasional GnT and walking the Lurline Bay to Gordons Bay track with my gorgeous doggie Thembi. Hanging out with my beloved hubbie and amazing daughters in our pretty awesome home … and exploring our planet!

Author: This is Yoga

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Exploring Handstands: Interview with Bevan Pfeiffer

The handstand. It can feel like an insurmountable feat for many, which makes it all the more alluring. Many of us want it, however, are we really taking the steps needed to set us up for success? There is so much skill involved, so it is only natural that we respect the pose and approach it somewhat tactfully.

Sometimes the smallest tip or piece of advice can make a world of difference and prevent us becoming disheartened in our attempts! Fortunately, one of our very own TIY teachers has ample experience guiding people towards handstand, at any stage of their journey (whilst making it fun!). We spoke with Bevan Pfeiffer about his upcoming handstand workshop, read below!!

What can students expect from your workshop? Is it suitable for students of all experience?

Yes of course all levels are welcome! You can expect to have fun, overcoming fears and also a chance to surprise yourself in your own abilities.

For those of us hoping to practice handstanding once a month and miraculously get up one day, how realistic is that? Do you feel that consistency is key (if so, ballpark - how consistent are we talking if we really want to see progress)? 

If handstand freestanding in the middle of the room is a goal, then yes consistency is key, at least 20 mins a day. If you just want to be at the wall and still get all the benefits of handstands then building the confidence to be upside down is a great journey, which you can do once or twice a week.

What is it that you love about handstands? Do you have a  favourite variation, or do you prefer the classic? 

Nothing beats a classic handstand. For me it was the journey of getting upside down. I started to understand myself in a whole new way, my frustrations, my fears, how can I approach something with a clear mind and letting go of the result. Even now it's the process of staying up for longer, it's always the journey that is the most rewarding.

Are there any benefits associated with handstands and inversions? 

Overcoming fears, shoulder strength, hand strength, core strength, leg strength, calms the central nervous system, drains the lymphatic system and puts blood into your face which can help with making skin look radiant.

If you could provide students with a quote or wise words going into this workshop, what would that be? 

Embrace the journey and the process.

Do you do any other activities that complement your yoga practice, or vice versa? 

I go rock climbing which helps a lot with balance, shoulder and hand strength.

What are your three desert island yoga poses (i.e. you are stuck on an island and can only choose three poses to practice)?

Wheel, wide legged forward fold and handstand.

Your classes are quite strong and intelligently constructed to prepare students' bodies and minds to go further than they sometimes expected, or knew they could! Does your home practice get pretty wild with inversions and strong, deep poses? 

My home practice is quite fundamentally focused and I work more with my alignment. Only when I go to my teachers class do I allow myself to explore. I’ve spent a lot of years doing yoga so all those complicated poses are within me - but I prefer to keep things simple and focus on my breath. 

See more about Bevan here and check out the TIY Timetables to practice his class!

Author: This is Yoga

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Interview: Exploring Fascia Release with Vicky Chapman

Vicky is our go-to yogi for all things fascia and connective tissue! Out of passion, she has cultivated her knowledge and skill in the area over several years and is a huge advocate for fascia release techniques. We interviewed Vicky on the benefits of fascia release - read more below!

For people who may be new to the concept of fascia release, can you give us a basic insight into what this is?

Fascia is our connective tissues, its job is to connect everything in the body. When we release the fascia with tools like self massage with balls/rollers and props, it helps us move more freely. It hydrates those tissues, making us feel less stiff. By using fascia release balls and props we can access the really hard to reach tight spots in the body and spend some time exploring to create more freedom in range of movement, better posture, more resilient tissues to help with injury treatment and prevention.

Can you explain to us why fascia release is beneficial to yoga practice?

Fascia release is for everybody, whether you do yoga, running, crossfit or nothing at all. It’s a tool you can use whenever you need to target and release your tight or problematic areas. It releases the stuck parts of the body, allowing you to move better, stand taller and be more comfortable. Incorporating it into my yoga practice has been life changing. I use my balls everyday somewhere on my body to prepare me for movement or release headaches or just create space where I’m feeling stuck. I take them everywhere with me.

What piqued your interest in working with fascia and connective tissue? Have you done extra training in this area? 

I’ve been teaching fascia release workshops with rollers for about 7 years now, but a few years ago my teacher Tiffany Cruikshank, founder of Yoga medicine, taught a 5 day training on all things fascia and it blew my mind…the way the chinese medicine Meridians blend beautifully into this practice compliments my yin yoga teaching. I learnt so much and have been teaching workshops with the balls instead now for the last few years as they’re a much more versatile tool.

I love learning and have done an additional fascia training this year, and will be doing another on fascia trains in August. The more I learn about connective tissue the more I’m fascinated in how it works.

Can we expect much discomfort as we work into the fascia? 

There will be parts of your body that individually you’ll feel A LOT, and there will be others that you barely notice. It’s the areas that are uncomfortable that usually need the attention so it’s our bodies way of telling us where to focus. I don’t believe harder is better, self-massage is how I think of it… if you like your massage firm or soft you do you :) I’ll always give you lots of options.

Do you incorporate any of these techniques into the yoga classes you teach?

Yes I incorporate fascia release into my yin yoga classes. In yin we are stressing the connective tissue and looking at finding full range of movement in the joints, so by releasing tight muscles with the balls & props, your body will be able to find it’s full range much easier. I also use them on my yoga retreats in every class like prepping the feet for standing poses or releasing the shoulders for Handstands. They can be added in everywhere to elevate your yoga practice but also these tools will help you off the mat, treating headaches, releasing tight necks from long days at the computer, softening overused quads after a long run/cycle. I take them everywhere and use them everyday, they’re the most versatile tool to have in your tool box.

Author: This is Yoga

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