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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The Ideal Time to Practice Yoga

Most people tend to have a preferred time of day to practice. Some prefer starting the day with an early morning practice, whilst others struggle to get up and dislike how tight their body feels. On the other hand, you have those who prefer to wind down in the evening with yoga, when their body is also more open. However, some people find this interferes with meal times or is too energising prior to bed. You hear people proclaiming that they wish they were morning people and know that exercising first thing is ideal, but is this really the case? Is our practice any less beneficial if it is not first thing in the morning? The article below discusses both sides of the coin and what is most important.

The traditional view is that yoga should be practiced first thing in the morning, ideally as the sun rises and before breakfast. There are some real advantages to this. It can be the perfect way to start your day, with mindful awareness, which can set the tone for the rest of your day.

This certainly beats spending your precious waking moments on autopilot, checking your phone, emails and messages. Connecting with yourself first thing can place you in a position of mental strength, which has the potential to permeate throughout your whole day.

Physically, it can help your body to wake up and release the tension and inertia of sleep. Depending on your choice of practice, it can leave you bouncing with morning energy like a happy little yoga bunny, or calm and serene like the yoga god or goddess that you are.

Can't Do Mornings? Don't Worry!

However, there are times when early morning practice is not desirable, or even possible. For some people, their body really protests physical movement first thing.

This is especially true for anyone who suffers with back pain. The discs in the spine naturally are stiffer and tighter when you wake up. While gentle yoga may help, if you’re having to force yourself to do it, this is unlikely to be a pleasant experience.

There are also practical reasons why morning practice may not work. Especially people with families or jobs that start very early, their morning routine may mean they simply can’t carve out their practice time then.

The smug advice to “set your alarm an hour earlier” is unhelpful if it’s also not practical for you to go to bed an hour earlier, or if this would mean making an already early start to the day absolutely unbearable.

So, there’s no need to be down on yourself if early morning practice isn’t for you. Let go of the “shoulds” and find something that suits your own life instead.

Scheduling Options

Morning

Making a mindful start to the day is still a great idea, if you can. This can be as simple as a five-minute seated meditation, or even a couple of minutes of mindful breathing before you get out of bed. It’s better than nothing, and it’s still a great way to connect with yourself and maybe even set an intention for the rest of your day.

Other times of day to practice yoga have their own advantages. Personally, sometimes I like to meditate first thing, then write while my mind is at its sharpest.

After a couple of hours at my laptop, yoga is the perfect thing to stretch out my body and bring me back to myself. It leaves me energised and invigorated for the rest of my afternoon - like giving myself a second wake-up boost.

Afternoon

Late afternoon, before dinner can also be a lovely time to do yoga. That after-work window can help you let go of anything that’s gone on in your day. It can become almost a ceremony to mark the end of your working day and your transition into more relaxed time.

In addition, it can fire up your appetite for your evening meal. Not only that, but many people find that yoga at the end of the day feels better for their body. After spending the day moving around, your body is more supple and open than it is first thing in the morning.

Evening

Finally, late evening, just before you go to bed can be an optimum time for a gentle yoga practice. Nothing too extreme at this time - you’re not wanting to wake yourself up again.

However, some forward folds, supine twists and legs-up-the-wall pose can prepare your body and mind perfectly for sleep.

When NOT to Practice

The only time to really avoid practicing yoga is immediately after mealtimes. Try to allow at least two hours after eating before you practice. Headstand on a full stomach is not a pleasant experience and your body needs its energy for digestion at that time anyway.

The Most Important Thing - Have a Good Time

Whenever you choose to practice yoga, remember to hold it as a sacred time to honour your body. Be mindful of your energy levels and the state you want to leave yourself in by the end and adapt your practice to suit that.

Most of all, just enjoy it. There’s no one “right” way to practice yoga and a large part of the fun is in the experimentation.’

Life can be busy and everybody is so different. The take home message is to do what is right and what works for YOU! People will always have opinions but only you know what is right for your body and schedule and if you are able to practice at all, that is enough in itself.

To check out the This is Yoga timetables for the Clovelly, Randwick and Online studios click the link below. We have options to suit all schedules!

Author: Jade Lizzie

Published: 7/9/20

Source: https://www.yogapedia.com/2/6017/yoga-practice/best-time-of-day-to-practice-yoga

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The Yogapod Sydney - Interview with Katy Graczer

We sit down with the legend that is Katy Graczer - founder of the Yogapod Sydney. You may have been to one of Katy’s classes at TIY and we are now lucky enough to be stocking her beautiful, high quality yoga mats! Read more about Katy and the Yogapod mats in our interview below.

Can you tell us a little bit about The Yogapod Sydney and your yoga background?

I have been a yoga enthusiast for over 20 years. The Yogapod Sydney was created when I became a teacher, to offer yoga options and info to those who want to start their journey. 

Now it is a hub, connecting students with teachers and studios through healthy holidays and retreats, we also feature workshops and a podshop where you can buy what you need to meet your yoga and travel needs.

What made you decide to design and create yoga mats? What did you take into consideration?

Finding a high quality mat which is affordable, comfortable and sustains both a yin and yang practice is tricky to find. I also wanted to ensure our branded mat is unisex, easy to clean and multi-purpose so you can use it for HIIT, roll and release and floor pilates if you want. 

What do you feel is special about the Yoga Pod mat? 

I think our mat is unusually comfortable for a 5mm 🙂 You can't feel the floor underneath it and it feels soft (but firm) under your hands, feet, head and spine. 

Do you sell any other accessories?

At The Yogapod shop, we also stock luxury cork mats and blocks alongside a range of locally owned sustainable accessories from great brands such as Wobble Yoga, Bondi Wash, Naked Soul and Destination the Label.

Your beautiful mats are stocked at This is Yoga?

Our Yogapod polyurethane mats are stocked exclusively at This is Yoga!

Find out more about Katy and the Yogapod Sydney here, or check out the Yogapod mat in studio!

Author: This is Yoga

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Yoga, Music and the art of Listening

At one time or another, most people have probably been disappointed when a teacher has not played music in a yoga class. Some people feel they need it in order to complete their experience and fully enjoy the class, others may not even notice the absence of music. So why would a teacher consciously choose not to play music, when so many people enjoy practicing to it? Ari Levanael explains below the impact music and sound can have on our practice of yoga, both on and off the mat.

We all love music, don’t we?

Music and movement have been united since drumming and dancing around the fires of our ancestors and more recently to the night club and festival party scenes of today. It can also really help create an ‘atmosphere’ in a yoga room, but lately I haven’t been playing music in my classes and there is a good reason why.

“When the mind runs after the wandering senses, then it carries away one’s understanding, as the wind carries away a ship on the waters. Therefore, the wisdom of whose senses are withdrawn from the objects of the senses stands firm.”

— Bhagavad Gita 2.67

So, what does this mean? The mind running after the wandering senses?

When the mind follows the relentless pursuit of stimulation and sensation is it at the expense of our physical, emotional, and mental health? Do we need more stimulation in an already often bombarding world? The above teaches us that when our senses are not disturbed or influenced by things that could possibly make our minds wander, we can stand firm or be calm in the stillness. Wisdom and understanding will come as a result of not being so easily led astray by our senses.

Over the past few years I have gone through stages with yoga playlists in my classes, but for 20 years I practiced in silence. Don’t get me wrong, I enjoy music and the creative process like most, but when I’m practicing and teaching without music, I am able to dive deeper and listen clearly to the students. The silence helps me do that. I love the students that remember their attention to detail of our entire practice, and what I was actually teaching, not what song I played.

For me, yoga is a conversation with my body. I need my complete attention there in order to hear what it has to say. There is also a grace and art to moving and breathing as with any form of exercise and the way you carry yourself through your day in any given situation sets the mood of your mind. Your actions and responses (or reactions) will teach you about the person you are in that moment.

I am noticing that students are dropping into “the zone” easier without the music playing, when their focus is honed on their own practice and my alignment cues. I sense the difference at the end of practice, I feel it in the room. The sound of silence.

As a teacher it’s my job to help you listen. Not specifically just to me, but more-so listen to your breathing and the sound your feet are making in your practice. It will teach you so much about how you are progressing on your path. It will also teach me if you are listening.

Silence can be crucial in your yoga practice to help you listen to the sound and rhythm of your breath. Equally as important as I mentioned, is the sound your feet are making through your practice. Is there a heaviness to your step? To your breathing? How can you hear this with music playing? I’ve been in classes where I can hardly hear what the teacher is saying over the sound of the music and the thumping of people’s feet. With no music playing I hear instantly when there is heaviness and someone is pushing themselves to do something that maybe their body is telling them they are not ready for. We are aiming for grace and elegance and knowing how to listen is fundamental in achieving this in your practice. It is one of the most important things you could do on your mat. Sure, listening to music is also fun in the practice, we feel like we are dancing on the mat and that’s great. Maybe learning to listen to yourself amongst the noise and distraction of life is a good lesson also. There is a season for everything, right?

I understand that noise is around us constantly, there can be a music to the nature of our world. Even traffic could be a form of music. Students have often told me they love my playlists and sometimes I too enjoy moving and grooving, but now it feels different. I know noise is everywhere and the path of Pratyahara is not to be so easily disturbed by the external stuff. To not get so easily distracted. I get it now. I can remain calm in the cacophony of noise now that I’m older and more experienced, but maybe not so much in my 20’s easily influenced by the energies around me. Anxiety is in many people, they are absolutely over stimulated, and calm could be just what they need.

I notice it straight away when I hear huffing and puffing in the class, and when this has happened, students have lost the point of the yoga practice. Yoga teaches us to listen, to explore the depths of our potential and the workings of our mind. In order for the magic to happen we need to be able to direct our clear attention to the parts of the body asking for our attention. We direct this attention through calm intention and calm breathing. We know energy flows where attention goes right?

Let the practice be soft, strong yet calm and serene. Be gentle on yourself. You deserve it.

 I’m diving into Pratyahara, into the depths of silence, being in the world but not of it and not so easily swayed by the barrage of anything hoping to get my attention. I’m practicing yoga and finding a connection with my breath and movement of my body. Such a gift to be able to move as we do. In quiet I can tune into subtleties that with music is not as obvious. As a teacher, I’m connecting to the room of students in front of me, sometimes 70 people at once. I listen to each and every one of you. We are in it together.

With no music it makes students more conscious of the sound they are making in the practice. It’s like they know the rest of the room can also hear, so actively work to be quiet and calm, to not be the one making all the noise… (and I’m constantly reminding them!) When loud music is playing, the loud footsteps and thumping and huffing and puffing can get lost in a cacophony of noise. Already jacking up a nervous system bombarded with external stimulation.

What is pratyahara again?

If you are easily disturbed by the noise and turmoil of the environment around you, you will need to practice pratyahara. Without it, you will not be able to meditate. Yoga and meditation are no different.

Pratyahara, the fifth limb of the eight limbs of yoga, is composed of two Sanskrit words, prati and ahara. “Ahara” means food, or anything we take into ourselves from the outside. “Prati” is a preposition meaning against or away. “Pratyahara” means literally “control of ahara,” or “gaining mastery over external influences.” You could think of it as a type of sensory transcendence, where the calm waters don’t become massive waves crashing to the shore because a pebble was thrown in the water. It is during this stage of understanding yoga that we make the conscious effort to draw our awareness away from the external world and outside stimuli. Tricky in an era of social media, likes, follows, comments and buy my this or that.

Anything that takes your focus away from the external impressions and creates peaceful and positive inner impressions is pratyahara. So, take time to detox from the media and music in yoga, move yourself into a place of peace. Focus the mind and the senses will follow. If we are moving toward focus and meditation and ultimately an enlightened state of bliss then possibly removing (maybe temporarily) another external noise could help.

Always with patience and practice.

Author: Arian Levanael
Source: https://ari.yoga/2020/02/13/yoga-music-the-art-of-listening/

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Sahaja Yoga Mats - Interview with JUDES YANG

TIY sat down with the incredible Judes Yang, founder of Sahaja Yoga Mats. Judes has dedicated her business towards supporting others and has an inspiring business goal of lighting up 108 Million Lives! With every yoga mat Sahaja sells, they give a solar light to families who have no access to electricity in Mozambique. You can literally change someones life with just one purchase! Read on for what lights Judes up and how she came to launch this remarkable business.

Can you tell us a little bit about Sahaja Yoga Mats and how the concept came about?

It was my way to give back to others. I wanted to light up lives, like mine was when I experienced some of the darkest days and trauma of my life.  I was given so much love and support and this is my way to forward that love and support on to others.

What did you take into consideration when designing the Sahaja Yoga Mat? As a yogi, what is most important for you in a mat?

I wanted a mat that encompassed the following features:

• Won’t move around on the ground when I practice

• A towel built in for when I sweat

• Strong grip so that I feel sturdy

• Enough cushioning for when I kneel

So I decided to make Sahaja Yoga Mats longer than the normal standard yoga mats, as well as thicker and wider. Our standard yoga mat is 1.83cm long - 10cm longer than the regular mats currently available, that are similar to ours. Our resident yoga mats are also 4.5mm thick, 1mm thicker than similar mats out there. Of course our travel mats are lightweight and thinner than our resident mat. We also have an extra wide range of yoga mats, which are 66cm wide. Our standard width is 61cm wide.

Your designs are beautiful, where does the inspiration come from? 

All the designs are original artwork, you won’t find our designs on adobe market place or anywhere that you can find artwork etc.  Each of our designs are created from the heart, through the inspiration of life, sacred texts and our experiences of living in the flow of life. See here to read more on our designs.

What sets Sahaja Yoga Mats apart?   

Firstly, our mats are created by a yoga teacher and yogi, for others.  We’re also a certified B corporation (read more)! 

Our designs are all unique and original artwork that were specially created for Sahaja Yoga Mats, they are also all limited editions. The designs themselves are created with alignment cues in mind.  You aren't told where you “should” place your feet or hands, the cues are organic, as every time you step into a warrior or are in downward dog, your hand and feet placement will be different.  The unique and intelligent alignment designs are perfect for those who self practice on their own without a physical teacher there. So staying in the flow, you can look at the mat and the designs will guide you. 

Everyone loves this aspect of our mats.So not only are the mats beautiful and give back, they are also functional with a purpose and a deeper meaning.

Are the mats easy to care for?   

Super easy! You can wash it down with a hose, or even leave it in the rain to clean. Hang it in the shade to dry and it dries super quick. Our mats can even be thrown in the washing machine whenever they get too dirty, without soap and with cold water. 

Where can people buy your mats?  

Through our website or our stockist, such as This is Yoga :)

Do you sell any other accessories?   

Yes we also have yoga straps, awesome eco cork blocks, tanks and we are working on adding to our range with towels, bags, bolsters and meditation cushions. 

Is there anything else you would like to tell us more about?  

We’re more than a yoga mat, we’re about community and lighting up people’s lives.  We call everyone who owns a Sahaja Yoga Mat a light giver, as they get to physically give a solar light with each yoga mat sale. The process of giving lights up the life of the person receiving, literally, but also the giver’s life lights up from doing something good. It’s not about buying a yoga mat, it’s about contributing to the betterment of another person's life, we become agents of change and the only thing we had to do was buy a yoga mat. 

How long have you been practicing yoga?   

Since I was 23 and I have been teaching yoga since I was 26, I am 43 now. 

What is your favourite pose(s)?  

Poses? They’re all beautiful, unique and serve a purpose in their own way.  I do prefer Kriyas and breathwork these days

Read more about Jude’s inspirational and heart touching story here .

To inquire about Sahaja Yoga Mats sold at This is Yoga, contact us at info@thisisyoga.com.au or (02) 8958 8710

Author: This is Yoga

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The Benefits of Yin Yoga and Surrendering to Your Mat

Many people are drawn to the strong, flowing nature of a vinyasa class. Some poses may be held for a longer period of time but even still, the class remains relatively fluid. This type of class is beneficial for both strengthening and stretching and it also demands a lot of focus in order to follow the alignment and transition cues as you flow through. That being said, many of us lovers of a flow can neglect yin – a practice with longer, more passive holds. So should we make an effort to complement our stronger asana practice with a yin class from time to time? Below, Jade Lizzie explains some of the benefits a yin yoga class can add to your current routine, not just physically but mentally and emotionally.

In yoga, I hear a lot of talk about surrender and letting go. However, having been brought up to believe that happiness comes as a reward for ambition, striving and hard work, surrender can be a foreign concept. So in a goal-orientated, success-obsessed culture, how can I learn to surrender and, frankly, why should I bother? 

Overcoming Discomfort

Contrary to popular belief, yin yoga is not the same as restorative yoga. One of the first things many people notice about yin yoga is how uncomfortable it can be. Yet, despite the discomfort of some of the postures, the intention is still that you surrender and relax into the sensations. There is a life lesson there. It’s tempting to get trapped into patterns of thinking where you believe, “I’ll relax when…” or “I’ll be happy once…”. There will always be difficult times, unexpected discomfort and challenging situations. Learning to surrender to the postures on the mat can help teach you to let go of all that may be holding you back off the mat as well.

When you practice yin yoga, you learn to sit with discomfort and accept it without resistance. Although yin should not be painful, it’s a good place to explore the saying that "Pain is inevitable, suffering is optional."

Releasing Expectations

So much of what we do is because we want to reach a certain level, status or position. Even in yoga, there can  be a temptation to strive for a certain yoga posture or level of flexibility. With yin yoga, there are no “fancy” or deep poses, the focus is very much so on on how it feels.

As Bernie Clark puts it when referring to Yin yoga, “We don’t use our body to get into a pose; we use the pose to get into our body.” Each day you do yin yoga, your body will feel different, so learning to let go of the expectation that you should be anywhere is essential.

Gaining presence of mind

How much of your life do you actually spend being present? Not thinking about yesterday, or tomorrow or next month, but actually being present with what is?

Yin yoga is a powerful mindfulness practice. The reason for this is that the physical sensations you experience help to anchor the mind and keep you focused. Instead of distracting yourself with what has been and what could be, you surrender to what actually is right now.

When you surrender, and allow yourself to experience what the present moment has to offer, you find what is called ‘sukha’, the deep happiness and pleasure that already exists without you having to strive for something.

Relaxing your body

On a physical level, the surrendering of yin yoga lets the nervous system relax and believe it is safe to let the muscles release, thus permitting your body to open up and move deeper into the postures. Paradoxically, when it comes to increasing flexibility, you can find that by striving less, you may actually achieve more.

The same applies for anything you want to manifest. When you want something, there is a temptation to chase it and pursue it. In return, this dissatisfied state of wanting becomes your norm and more often than not, your goal seems to get further away. Even if you do reach it, you may immediately fixate on something else. So….

Let go

Yes, it is good to know what you want, but it is also good to surrender to it. Maybe by letting go you’ll find that it comes to you, or maybe you’ll discover that it wasn’t quite right for you anyway. In the words of Sonia Ricotti:

Surrender to what is. Let go of what was. Have faith in what will be.

As with yoga in general, there is a lot more to the practice of yin than meets the eye. It may just be worth substituting one of your other asana practices for a yin and sticking with it for a while, to see what it brings not only to your practice but your life.

Check out our Timetables to see when and where you can get your Yin practice in at TIY!