Interview: Ben Hughes Speaking About The Men's Table

Ben Hughes is co-founder of The Men’s Table - a remarkable initiative that has been offering support to men for the past decade. We interviewed Ben to find out more, check it out below!

Can you tell us how Men’s Table first came about? 

In early 2011 things weren't great for me, so at a business networking group I stood up and said “I’m starting a men's group. Who's in?”  In June 2021 the first group of men, the first Table, will celebrate 10 years together. In early 2019 David Pointon (who also sits at the first Table) and I decided to start more Tables , we have now started 31 Tables with more forming. 

What exactly is involved in being a part of a Table and the Men’s Table network? 

The same group of men, around 12, meet on the same night once a month to listen, talk, and share over a simple meal in a private room, normally a pub. We use the phrase “We don’t just talk about footy and shit” because that is what men tend to do, they avoid talking about how they really feel. The Men’s Table is a place where men can safely celebrate the highs of their lives and unburden themselves of the lows with a group of peers. We use a simple set of guidelines to help keep the evening about what is really going on. We go a lot deeper than “yeah, good mate”

Why do you believe this is such an important initiative for men? 

Men are often trapped by what we call “restrictive male norms”. Men will act in a way they believe they should act, never showing weakness and often competing with each other in subtle ways to be “top dog”. Most men actually have very few close friends and have nowhere they can express their feelings. Life will throw all kinds of shit at you, that is a fact, why not unburden all that with a group of peers. Women naturally talk to each other about how they feel, it is time that men did this!

Do you feel that the nature of Men’s Table has changed and perhaps evolved over the past decade? For instance; the issues brought to the table, the openness with sharing, participant demographics or the demand for a service like this? 

There is a quiet crisis going on for men. All the stats point to this, yet little is done by men themselves to sort it out. We have a very small proportion of men who give us all a bad name. Things are changing and more and more men’s groups are popping up to support men. We use the phrase - Healthy Men, Healthy Masculinities, Healthy Communities - modelling what it is to be a good man is so important. We can only change things if we get involved……..come and sit at a Table. We have a diverse range of men who come and sit at the Tables from all walks of life; sparkies, professors, CEO’s, expats, self employed, ex services - they are all there and the demand has grown this year in particular as men weigh up what is really important for them. 

How many Men’s Tables are currently formed? 

We have 31 Tables with nearly 350 men sitting down once a month to listen, talk and share. About 15% of the men have now stepped further into men’s work by becoming volunteers to help other men come and sit at a Table. Our youngest member is a very brave 23 year old, our oldest a sage 86 year old. Tables tend to be quite diverse. 

For those who may be hesitant to take the plunge and join a table, what advice or encouragement would you give? 

Most men are just so reticent to help themselves. “You will only strengthen your masculinity by sharing what is really going on for you”, really! It is often easier to do that with a group of strangers, rather than the small group of mates you already have. 95% of men who sit at Tables say it is a safe place to share. Everything said at a Table is in the “vault” and many men have dropped stories on the Table that they have not told anybody before. Imagine how freeing that is!!! We run Entree evenings where men can find out more, the next one is here.

What are your hopes for the future in relation to the support systems available to men, conversations around masculinity and ingrained beliefs and attitudes that may prevent men from sharing experiences and issues?

We have been commissioned twice by the National Mental Health Commission; we are currently researching the value of “Peer to peer support vs professional health for the reticent man” and we will publish our findings. We normalise the conversation as much as we can to help men. Men need to role model what it is to be a good man, that includes dropping the hard outer shell and opening up about what is really going on.  

I believe Men’s Table is a charity and people can make donations? 

Yes we are a charity and every dollar donated helps a man find a trusted community where he can unburden himself. Donations can be made here.

Want to see when the next Men’s Table will be and how you can participate?

Head over to the Mens Table Website for more information.

Author: This is Yoga

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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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Diet Duality: Getting the Balance Right

You can’t appreciate the light without darkness, rewards without challenges, inhalation without exhalation and movement without stillness. Life is a constant dance between contrasting situations, ideas, and states of being. It is only fair then that we afford this same leniency and appreciation to our diet – being conscious and making healthy choices as much as possible, yet also allowing some freedom and flexibility and being kind to ourselves when we do. Because we won’t get it perfect all of the time and we need to be open to that idea, in order to set ourselves up for success and not be easily defeated or disappointed. 

So many people struggle with this concept of duality when it comes to diet. Because unlike many situations in life, diet should be easily controllable, right? For the most part, we can choose what we feed ourselves, we have the power to control our weight and nutritional wellbeing. Unfortunately, as with anything that we have control over, it can open the door to self-criticism and guilt if we don’t make the “perfect” choices all of the time. Additionally, we don’t always appreciate that the drivers behind our dietary choices and ability to stick to them are multifactorial and complex. Our relationship with food can be quite intricate and can stem from a lifetime of environmental factors. It is therefore not uncommon for people to have a tendency toward an ‘all or nothing’ approach to diet. Either we are following the “perfect diet” all of the time, or, there is a lapse and we go the complete opposite direction. It can be difficult to comfortably dance the line between making mostly healthful choices and occasional nutrient poorer choices. 

Like yoga, a healthy diet works best when we can remain neutral in times of celebration and relaxation with our diet, not focusing on what we could have done better or what the impact of the less healthy option(s) will have – essentially, detachment. Guilt associated with our diet can feed into emotional eating and can even have a flow on effect to our mood day to day. One relaxed snack, meal, or day is not going to have a significant impact on anything. However, if we ruminate on this and then continue to indulge, this will make a difference over days, weeks and months. Having the ability to enjoy yourself and then return to your regular, healthy diet is when people really flourish. There is equilibrium. Afterall, life is fleeting, we want to support good health and quality of life well into the future but we also want to enjoy ourselves with people we care about - even if that means straying from your regular diet from time to time. 

Take this as a gentle reminder to be kind to yourself. To anticipate the detours from your ideal diet and to accept that, then move forward. As controllable as diet is, it is far more complex than we give it credit and there will be bumps in the road! Try not to villainise food or nutrients - good vs bad - this can unknowingly create unhealthy attitudes and behaviours around food, which often have the opposite effect to what people want. Rather, know what to limit and what to focus more on. It is never too late to make changes and your body and mind will thank you for that.


Author: Belinda Elwin, Dietitian & Nutritionist, APD

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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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A Basic Introduction to the Chakras

Many of us have heard the term ‘chakra’, however, don’t really have a clear understanding of what a chakra is and how they can relate to our yoga practice, then into our day to day lives. Sometimes we can experience unexpected emotions during a practice, yet have no idea why. The article below provides an introduction to the chakra system and how your yoga practice and experience may be influenced by the chakras, without you realising.

Channel more confidence, creativity, and joy in your life with a basic understanding of your body's energy centres.

It’s too bad our problems don’t stay behind with our shoes when we step into the yoga studio. Too often, we get on the mat feeling overwhelmed, stressed or in need of an energy boost. But the right class can leave us feeling clearer, lighter, and refreshed. Credit the stress-busting powers of a good workout? Sure. But many teachers would also chalk this up to the unique way that yoga poses and breathwork move blocked prana (life force) through the subtle body.

According to yoga tradition, the subtle body is a part of you that you can’t see or touch—it’s where your energy flows, which is why it’s also referred to as the energy body. There are seven key points in the subtle body that are thought to be vortexes of energy, known as chakras. When energy becomes blocked in a chakra, it triggers physical, mental, or emotional imbalances that can manifest in symptoms such as anxiety, lethargy, or poor digestion. A well-tuned asana practice can free up energy and stimulate an imbalanced chakra, paving the way for that wonderful internal shift for which yoga is known.

The most direct way to use the chakras is to learn how each one is associated with an element in nature. As Alan Finger explains, the first five chakras are associated with the physical elements earth, water, fire, air, and ether (or space). The last two chakras are thought to connect us beyond the earthly realm, so they are associated with the elements of light and cosmic energy.

Once you learn the element that each chakra is associated with, you can start to suss out how that element feels in your body. And thinking about your body in these symbolic terms can help you access new stores of energy. For example, the root chakra is associated with earth. When it’s in balance, we feel strong and grounded; when it’s out of balance, we may feel unrooted and insecure. Or take the pelvic chakra, which is associated with water. When it’s in balance, we feel fluid and like our creative juices are flowing. When it’s not, we might feel rigid, dry, or emotionally brittle.

In order to restore balance in your chakras, you must first tune in to how you’re feeling, then figure out which chakra to stimulate to counteract the imbalance. For example, if you’re feeling low in energy, you can do poses that target the navel chakra to rekindle your inner fire. If you’re feeling anxious and long to feel more grounded, choose poses for the earthy root chakra. Or if you seek more courage to speak your truth, the right poses can open and stimulate the throat chakra.

The effects of a chakra-based practice can have a tangible, empowering ripple effect on your life. Jasmine Tarkeshi, vinyasa teacher and cofounder of Laughing Lotus Yoga Center, says she’s been doing more root-chakra practices since becoming a new mum, and the effect is palpable. “If I’m feeling frenzied, I hold the poses longer to feel more grounded and present,” she says. “It informs the rest of my day to the point where maybe I’m not losing my keys so much or I’m not so busy or forgetful that I skip lunch. If I specifically use the poses medicinally rather than just haphazardly, I can really change my day.”

For a more restorative, meditative approach, first close your eyes while seated and envision the colour associated with the chakra radiating from the chakra’s location, as you repeat the sound associated with it. Remember, the changes to the subtle body can’t be touched or measured. You have to trust your inner experience to feel them and to recognise their benefits. Claire Missingham, a London-based vinyasa flow yoga teacher, advises trying chakra-based poses for four weeks and keeping a journal of how you feel after each practice. Keep your notes simple, and write down any changes you feel in your energy, such as, “calmed me down” or “helped me communicate more clearly.” Keeping track this way just might help you see how tuning in to the chakras can help you shift more than just your physical state.

Muladhara (Root Chakra)

Element: Earth
Colour: Red
Sound: Lam
Life theme:

The Muladhara chakra governs your family ties and feelings of survival, belonging, and guardedness. Your earliest memories are stored here, including whether or not your basic needs were met. When it is blocked or out of balance, you can become needy, have low self-esteem, or have self-destructive behaviours. When Muladhara is in balance, you feel strong and confident; you can stand up on your own two feet and take care of yourself.

Example pose: Tree pose – Vrksasana

Svadhisthana (Sacral or Pelvic Chakra)

Element: Water
Colour: Orange
Sound: Yam
Life theme:

This chakra corresponds with your reproductive and sexual organs, and represents fluidity, creativity, and fertility. When it’s out of balance, you can feel emotionally unstable, guilty, or hard on yourself. When Svadhisthana in balance, you feel creative, positive, and receptive to change—like the ocean and its tides, you’re in the flow.

Example pose: Goddess pose – Deviasana

Manipura (Navel Chakra)

Element: Fire
Colour: Yellow
Sound: Ram
Life theme:

When the Manipura is in balance, you feel alive and have the self-esteem and confidence to take action and be productive. When it’s blocked, you lack courage, have low self-esteem, and feel stagnant and inert. By working on this chakra, you can awaken your true personal inner power and work through your fear of taking risks.

Example pose: Boat pose – Navasana

Anahata (Heart Chakra)

Element: Air
Color: Green
Sound: Yam
Life Theme:

Awaken to the power of unconditional love within you through compassion, forgiveness, and acceptance. When the heart chakra is blocked, you become possessive and co-dependent, and may form dysfunctional relationships. You may also stay isolated for fear of rejection. When you stimulate the Anahata chakra, you can heal past wounds by reopening your heart, learn to love unconditionally, and form healthy relationships.

Pose example: Camel – Ustrasana

Vishuddha (Throat Chakra)

Element: Ether
Colour: Blue
Sound: Ham
Lift theme:

When Vishuddha is blocked, you may feel like you can’t find your voice or your truth. You may also be overly talkative and not listen to others. When this chakra is open and stimulated, your voice moves through space to help you communicate your emotions in healthy ways. You also become better at listening to others and honouring their personal truths without judgment.

Pose example: Supported shoulderstand - Salamba Sarvangasana

Anja (Third-Eye Chakra)

Element: Light
Colour: Indigo
Sound: OM
Life theme:

This chakra is associated with your intuition, or sixth sense, and governs how the rest of the chakras function. When Ajna is functioning well, you have insight, and you trust your inner wisdom to face life’s challenges and choices. When it’s blocked, you feel close-minded, too attached to logic, untrusting, and cynical. Working on the sixth chakra opens your mind to the bigger picture and different perspectives, and it helps you receive the wisdom that cannot be seen or heard by ordinary senses.

Example pose: Sukhasana

Sahasrara (Crown Chakra)

Element: Cosmic Energy
Color: Violet or White
Sound: OM
Life theme:

The crown chakra connects to beauty itself and the spiritual realm. It helps you to understand who you are beyond your physical self—that you are a spiritual being having a human experience. It is not located in the body but actually hovers above the crown of the head. When it’s closed, you think happiness can only come from the outside, and you suffer. Working on this chakra helps you to feel free in any situation.

Example pose: Corpse pose – Savasana

Source: https://www.yogajournal.com/practice/yoga-sequences-level/beginners-guide-chakras/
Original author: Andrea Ferretti

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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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