More About ... Imbolc!

Imbolc: Welcoming the First Signs of Spring

As winter slowly loosens its grip, Imbolc arrives as a quiet promise of what’s to come.

It’s a festival of light, hope, and new beginnings—a reminder that even in the coldest season, life is stirring beneath the surface.

Celebrated for centuries, Imbolc invites us to pause, reflect, and gently prepare for renewal.

Imbolc is traditionally celebrated from February 1st to February 2nd, marking the midpoint between the Winter Solstice (Yule) and the Spring Equinox (Ostara).

Astronomically, it falls about halfway through winter, when daylight is noticeably increasing, even if the weather still feels harsh.

Imbolc is a festival of awakening and potential. While nothing may look different on the surface, the energy beneath is shifting.

Imbolc represents:

• The return of the light.

• Purification and renewal.

• New beginnings and fresh intentions.

• Hope after a long winter.

• The first signs of spring—lambing season.

• Melting snow.

• The promise of fertile land ahead.

Imbolc is one of the eight sabbats or festivals in the Wheel of the Year, a seasonal cycle rooted in Pagan and earth-based traditions.

The Wheel includes:

• Yule (Winter Solstice)

• Imbolc

• Ostara (Spring Equinox)

• Beltane

• Litha (Summer Solstice)

• Lughnasadh

• Mabon (Autumn Equinox)

• Samhain

  Within this cycle, Imbolc acts as a threshold—a gentle turning point from rest toward growth.

  It bridges the introspection of winter with the outward energy of spring.

Imbolc is celebrated by:

• Modern Pagans and Wiccans.

• Druids and Celts.

• Practitioners of earth-based spirituality

• People interested in seasonal living and nature-aligned rituals.

  
  Many people who celebrate Imbolc today do so in a spiritual, symbolic, or mindful way rather than strictly religious.

You don’t need elaborate rituals to honor Imbolc. Simple, intentional actions are often the most meaningful.

Imbolc is about planting seeds—energetically, not rushing results.

Here are a few ideas:

• Light a candle to symbolise the returning light.

• Clean your space (physical or digital) as a form of purification and cleansing.

• Set intentions for the coming months.

• Spend time in nature, noticing subtle seasonal changes.

• Cook nourishing foods like soups, grains, or dairy.

• Make a Brigid Cross.

• Journal about what you want to grow in your life.

• Create an Imbolc altar, or update your current altar.

I have long been a student and teacher of earth-based wisdom, and this passion and connection to rhythms, cycles and Mother Earth continues to grow.

In recent years, seasonal living has grown in popularity as people seek slower, more intentional ways of moving through life.

With trends and “buzz words” always whizzing around the wellbeing world, I encourage you to be discerning with the guides you choose, and the experiences they offer.

Modern life often disconnects us from natural rhythms. Seasonal living, in its simplest form encourages:

• Rest when energy is low.

• Action when energy rises.

• Reflection during darker months.

• Growth during lighter seasons.

• Understanding of Yin (passive) / Yang (active) energetics.

Imbolc reminds us that growth doesn’t start with blooming—it starts with preparation.

Affirmations are a beautiful way to align with Imbolc’s energy of hope and renewal.

You might repeat them during candle-lighting, journaling, Yoga, meditation, or quiet reflection.

• I welcome new beginnings with patience and trust.

• Light is returning to my life.

• I honuor rest as part of growth.

• I am planting seeds for my future.

• I release what no longer serves me.

Imbolc is most strongly associated with Brigid (or Bríghid), a Celtic goddess of fire and light, poetry and inspiration, healing, and smithcraft.

Brigid embodies creativity, protection, and renewal—perfectly aligned with Imbolc’s themes.

Imbolc is a soft, hopeful festival that invites us to notice the subtle shifts—both in nature and within ourselves.

It reminds us that even when progress feels slow, transformation is already underway.

By honoring Imbolc, we reconnect with the natural cycle of rest, renewal, and growth—and give ourselves permission to begin again, gently.

The schedule at Yoga Borne changes seasonally, and I also offer seasonal workshops and events.

These will be listed on the Yoga Borne online shop here.

If you are a woman who is particularly interested in rhythms, seasons and cycles, why not join Women Gather.

A year-long journey and exploration for women inspired by the rhythms of the moon, the turning of the seasons, and so much more.

Through ritual, reflection, rest, movement, sharing and sisterhood, we explore different themes each month and each moon.

Drop in to each month with it’s own theme. All months can be found via the Yoga Borne online shop here.

Commit to yourself and gather for the full year. More information here.

Blessed Imbolc!

Go gently, and may the seeds of intention planted blossom and bloom…

More About ... Warm Yoga!

Warm Yoga is such a tonic in the colder months, and at Yoga Borne we offer warm (not hot) Yoga several times a week.

Many people are put off by the intensity of heated Yoga, which is why our classes are warm as opposed to hot.

This blog tells you more about warm and hot Yoga, and debunks a HUGE myth that hot Yoga sweats out your toxins - sorry, it’s just not true!

However, there are many benefits to practicing in a warm room.

What is Warm Yoga?

The room is gently heated — typically warmer than a general class, but not extremely hot.

Yoga Borne warm Yoga is generally a temperature of 26-28 degrees.

Heat is used to support relaxation and ease into poses, without pushing the body into extreme heat stress.

What is Hot Yoga?

Practiced in a much hotter room — commonly 35–40 degrees, with increased humidity in some styles like Bikram/Vinyasa-based hot yoga.

The aim is to warm muscles deeply, increase flexibility, raise heart rate and simulate a more intense physical workout.

In short, Warm Yoga is more gentle and supportive, whereas Hot yoga is intentionally more intense and thermal-stress-driven.

What are the real benefits of heated Yoga?

Research shows that heated Yoga can create physiological and psychological responses — though many popular claims are overstated or misunderstood.

1. Flexibility & range of motion.

Heat increases muscle temperature and blood flow, making muscles more pliable and decreasing stiffness. This can allow deeper, safer stretching — something both warm and hot environments support.

2. Cardiovascular and metabolic effects.

Practicing Yoga in heat raises heart rate and core temperature, similar to moderate physical exercise, which may contribute to aerobic conditioning, calorie expenditure and metabolic adaptation over time.

3. Mind-body and mental well-being.

At Yoga Borne your warm class will combine movement with breath awareness and mindfulness, which many studies link with reduced stress and improved emotional states. There’s some evidence heated practice may further enhance mood and sense of focus.

Sweat and “toxins” — what science really says!

A common belief in heated Yoga, especially hot Yoga, is that sweating removes toxins. The scientific reality is more nuanced:

• Sweat does not equal detox pathway.

• Sweat’s primary role is thermoregulation — keeping your body cool.

• Most toxic waste elimination is performed by the liver and kidneys, not sweat glands.

• Sweat contains mostly water and electrolytes, with only very tiny amounts of certain heavy metals or trace compounds.

So, you don’t “sweat out toxins” in any meaningful health sense, even though you may feel cleansed or refreshed from the experience or physiological changes.

Heat makes you sweat more — but not as a way to meaningfully detox your body.

It is important to hydrate both before and after a heated class. Replace electrolytes with coconut water, bananas, milk and salted snacks.

Who is Warm Yoga for?

• Beginners or those new to heated classes.

• Those wanting a calming, less intense experience than hot Yoga.

• Every-body will be made to feel very welcome at Yoga Borne!

Hot Yoga tends to suit people comfortable with heat and moderate exertion and those wanting an intense physical experience with increased heart rate.

Overall, heat can help muscles relax, improve flexibility, and contribute to cardiovascular and metabolic responses, but much more research would be needed to confirm many claims about infrared heat superiority (used in hot Yoga), or detoxification.

Fancy a warm class?

Join us for a beginners class on Mondays 7:30pm, slow flowing class on Thursdays at 6:15pm, and watch this space for a warm flow coming soon!

Building strength into your Yoga practice!

We are always looking for ways we can enhance the Yoga Borne experience, and help you to take care of your wellbeing.

An addition to the schedule in 2025 has been our 45 minute STRENGTH class with the lovely Veronica. Despite being one for the early birds with a 7:30am start, it’s proved really popular.

There is a regular group who attend, and we of course would like to welcome more of you to experience this class. So we have put together a short blog post letting you know some of the benefits of adding strength into your Yoga practice.

Strength is of course present in general Yoga classes, but this class has more of a focus on it, and includes using hand weights and resistance bands, which is super fun!

Using hand weights and resistance bands in the class is a way to layer progressive strength training into traditional Yoga, without losing the breath-based, mindful qualities of the practice. When used intentionally, they enhance both the physical and nervous-system benefits of Yoga.

How using hand weights and resistance bands in Yoga is helpful:

1. Increased muscular engagement.

Hand weights add load to movements like arm lifts, lunges, chair pose, warrior variations and more.

Resistance bands create tension through a full range of motion, activating stabilizing muscles that bodyweight alone may miss.

This leads to greater muscle recruitment, improved joint stability and more balanced strength between opposing muscle groups.

2. Functional strength.

Yoga with resistance builds usable, integrated strength. Movements stay multi-joint, coordinated with breath, aligned with natural movement patterns.

This supports daily activities like lifting, reaching, walking, and balance.

3. Improved proprioception and body awareness.

Bands especially give feedback whilst using them. You can feel when you’re compensating or collapsing.

Students become more aware of alignment and muscle engagement, which can improve form in more “classical” Yoga postures.

YB STRENGTH is about building strength into your Yoga practice without turning Yoga into just another exercise class, or a boot-camp style class!

Yes you will likely feel it, and you may break a sweat, BUT it is still mindful movement and coordinated with the breath. You will experience:

• Slow, controlled transitions.

• Time under tension (holding poses slightly longer with resistance builds strength safely).

• Intelligent sequencing

• Alternate effort and release.

• Paired strength poses with flow, mobility and rest.

• Maintain nervous system regulation through breath cues.

Benefits of strength-based Yoga for everyone:

• Improved bone density.

• Better joint health.

• Increased muscle mass and tone.

• Enhanced balance and coordination.

• Reduced risk of injury.

• Builds confidence and body trust.

• Enhances mind–muscle connection.

• Supports stress regulation when paired with breathwork.

Specific benefits for peri-menopause and menopause.

During peri and post-menopause estrogen decline accelerates muscle loss, and strength training is important. This is where YB STRENGTH comes in!

It counteracts muscle loss (sarcopenia). Yoga with resistance maintains lean muscle mass, supports metabolic health and helps preserve independence and mobility.

Menopause increases risk of osteoporosis due to reduced estrogen and lower bone remodeling efficiency. Adding load through hand weights, resistance bands and weight-bearing Yoga poses helps stimulate bone formation, especially in the hips, spine, and wrists.

Hormonal changes can lead to joint stiffness, increased inflammation and higher injury risk (aren’t we lucky ladies)! Using weight and resistance can help to strengthen muscles around joints, improves connective tissue resilience and reduce chronic aches (especially knees, hips, shoulders).

Peri-menopause often brings anxiety, sleep disruption and mood fluctuations (again, we are so lucky)! Yoga generally, and Yoga with mindful strength provides a grounding, embodied experience, regulates cortisol when paced appropriately and builds a sense of agency and capability during a time of bodily change.

Yoga with strength incorporated empowers rather than depletes! Many people in peri-/menopause are told to “slow down” or “be gentle.” While gentleness has its place, and we could all probably benefit from slowing down a little, progressive strength is essential.

Strength-based Yoga can help to reframes aging as capable, strong, adaptable, and build confidence in a changing body.

YB STRENGTH can benefits all bodies, at all stages of life, and provides an empowering, sustainable way to get strong and stay strong!

This class is suitable for beginners and beyond, as Veronica will offer different options, and you are always encouraged to do what works for you and your body.

This class is weekly on a Wednesday @ 7:30am. Watch this space for another STRENGTH class coming to the schedule soon…

Head to our free Glofox app to book your class, or click here to go to the website booking page.
Your FIRST CLASS IS FREE - just drop us an email to hello@yogaborne.com

Stay Committed to your Yoga Practice in Winter...

As the days grow shorter and the temperature drops, it’s natural to feel the pull toward hibernation mode.

We slow down, stay indoors more, and often find our motivation dipping.

But winter is actually one of the best seasons to deepen, strengthen, or begin your yoga practice.

Far from being a time to step back, winter offers unique opportunities for physical, mental, and emotional growth on the mat.

Keep reading to find out more!

1. Yoga Helps Keep You Warm and Energized

Cold weather can leave you feeling stiff, sluggish, and low on energy.

Yoga counteracts this by increasing circulation, gently warming the muscles, and boosting vitality.

Practices like Yoga Borne SLOW FLOW, FLOW, ENERGISE can elevate your body temperature while improving cardiovascular health and helping you feel more awake and alive.

And not forgetting, we also offer WARM YOGA classes. Much more manageable and pleasant than hot Yoga, but still with a multitude of benefits.

Click here to book your classes!

2. Winter Yoga Supports Immunity

Staying healthy during cold and flu season can be tricky - I have had some unknown lurgy for nearly 1 month now!

Yoga is a powerful immunity booster—reducing stress hormones, stimulating the lymphatic system, improving respiratory function, and enhancing overall well-being.

A consistent practice can really help your body stay resilient during the winter months.

3. It Lifts Mood and Combats Seasonal Blues

Many people experience seasonal affective disorder (SAD) or emotional dips during the darker months. Yoga can be a natural antidote!

The combination of mindful movement, breathwork, and meditation helps release endorphins, reduce anxiety, and calm the nervous system.

Even short, gentle practices can brighten your mood and provide emotional grounding.

Yoga Borne YouTube has over 300 FREE Yoga and holistic wellbeing practices, including short and sweet mindful meditations and “restful reads.”

Click here to check them out!

4. Winter Encourages Inward Focus

At Yoga Borne, Yoga is about more than physical movement—it’s also a journey inward.

Winter’s slower pace and quieter energy make it the perfect time for introspection.

Whether it's restorative yoga, yin practices, or longer savasanas, this season invites you to turn inward, reflect, and reconnect with yourself.

Why not try STRETCH or STRETCH & REST - our Yin Yoga inspired practice, for a truly slow and mindful approach this winter.

Book your classes here.

5. It Helps Maintain Mobility When You’re Less Active

Cold weather often means more time spent sitting inside, working from home, or curled up on the couch, which let’s be honest can be absolutely lovely!

But too much stillness isn’t great for body or mind.

Yoga helps counteract that by keeping joints mobile, muscles flexible, and posture supported.

Regular stretching and mindful movement help prevent stiffness and stagnation, and keep our mind active and engaged.

Can’t make it to the studio? The majority of our classes are also available LIVE online via Zoom. Just select this option when booking!

6. It Strengthens Routine and Discipline

Starting or recommitting to your practice in winter creates a strong foundation.

When you build discipline during the most challenging season, it becomes much easier to carry your practice into spring and beyond!

A consistent winter routine sets the tone for the rest of the year.

7. Yoga Supports Better Sleep

Longer nights and colder weather should make sleep feel easier—but the busyness of the festive season, stress and irregular schedules can interfere.

Yoga, especially evening practices, Yoga Nidra and gentle flows, calms the mind, reduces restlessness, and prepares the body for deep, restorative rest.

We have evening classes during the week, and a special SLOWDOWN SUNDAY offering once per month. Perfect for a restful Sunday evening sleep, leaving you feeling cool, calm and connected for Monday.

Click here for more information and to book Slowdown Sunday.

Click here for more about Yoga Nidra - Yogic Sleep!

8. It Creates a Sense of Community and Connection

Whether you attend studio classes or join online sessions, winter yoga helps you stay connected with others.

Community support can be incredibly nourishing during a season when people often isolate.

Practicing with others—virtually or in person—brings warmth, accountability, and encouragement.

The values of Yoga Borne are compassion, connection and community - and we are here to support you, through winter and beyond!

So roll out your mat, take a deep breath, and let this winter be the one where you truly commit to your practice…

More about...Rest!

Summer can often feel like a time when everything is full on!

We feel obliged to make the most of the lighter and longer days, our social calendars can fill up, we might be juggling kids on school holidays.

It might be a time when we feel rest falls to the wayside, and we could end up to feeling overwhelmed or tired, wired and uninspired!

Rest is essential for maintaining a healthy and balanced life, yet it’s often overlooked in today’s fast-paced world.

Want to know more about rest, and how we can help you to stay cool, calm and connected - keep reading!

Why Is Rest So Important?

Rest is crucial for physical, emotional, and mental recovery.

It helps the body heal, restores energy, sharpens focus, and supports overall well-being.

Rest isn’t just about sleep—it includes downtime, relaxation, and intentional mental breaks.

Types of Rest

Rest is so much more than going to sleep at night (though this is part of it).

We have previously offered a 7 types of rest workshop. Watch this space for more workshops around rest coming soon!

There are actually 7 types of rest. As detailed below.

1. Physical Rest

Passive (e.g., sleep, napping) and active (e.g., stretching, yoga).

2. Mental Rest

Taking breaks from cognitive work; quieting a racing mind.

3. Sensory Rest

Reducing screen time, noise, and bright lights.

4. Emotional Rest

Feeling free to express feelings and avoid people-pleasing.

5. Social Rest

Spending time with positive people or being alone if needed.

6. Creative Rest

Reconnecting with nature, art, or beauty to inspire the mind.

7. Spiritual Rest

Feeling connected to something bigger, such as faith or purpose.

Benefits of Rest

• Improved memory and concentration.

• Boosted immune system.

• Reduced stress and anxiety.

• Better decision-making.

• Enhanced creativity.

• Improved mood,

• Faster physical recovery.

• Hormone balance.

• Increased productivity.

• Reduces cortisol (stress hormone).

• Improves sleep quality.

• Enhances parasympathetic nervous system activity (rest-and-digest state).

Implications of Not Getting Enough Rest

• Chronic fatigue.

• Weakened immunity.

• Mood disorders (e.g., anxiety, depression).

• Weight gain or metabolic issues.

• Increased risk of heart disease and diabetes.

• Burnout and reduced work performance.

• Impaired judgment and accidents.

Rest for Men & Women

Men may under-report fatigue or push through exhaustion due to cultural expectations around toughness or productivity.

Women often juggle multiple roles (career, caregiving) and experience higher rates of chronic stress, which can affect sleep and emotional rest. Statistics have shown that women need more sleep than men.

Hormonal fluctuations (e.g., menstrual cycle, pregnancy, menopause) can also impact the quality and type of rest women need.

UK Statistics About Resting

Recent UK studies found:

• 1 in 3 Brits don’t get enough sleep.

• 74% of adults have felt so stressed in the past year they were overwhelmed or unable to cope (Mental Health Foundation).

• 80% say they don’t take enough breaks during work.

• Average UK adult sleeps just under 6.5 hours per night, below the NHS-recommended 7–9 hours.

Hints & Tips

Wellbeing practices can sometimes feel like something else to add to the never ending list of things to do. Here at Yoga Borne, we want to offer you wellbeing support and guidance in a holistic and simple way.

Below are some practical tips for bringing more rest into your daily life.

1. Prioritize Sleep

Set a consistent bedtime and wake-up time (even on weekends).

Limit screen time 1 hour before bed.

Create a calming bedtime routine (e.g., warm shower, herbal tea, reading).

2. Take Mini Breaks During the Day

Try the Pomodoro technique: 25 minutes of work, 5-minute break.

Stand up, stretch, or walk away from your desk for a few minutes.

Practice some seated Yoga at your desk.

3. Reduce Screen & Sensory Overload

Mute unnecessary notifications.

Take 10 minutes a day to sit in silence or dim lighting.

Spend some time outdoors—no phone, just nature.

4. Give Your Mind a Rest

Try journaling to unload racing thoughts.

Practice deep breathing or short mindfulness meditations.

5. Be Emotionally Honest

Talk openly with someone you trust.

Let go of people-pleasing and perfectionism.

Allow yourself to feel what you feel—without judgment.

6. Schedule Rest Like a Meeting

Block out time for nothing—even just 15 minutes.

Protect this time as seriously as you would an appointment.

7. Do Something That Recharges You

Listen to music, draw, garden, walk your dog—anything non-stimulating and enjoyable.

Don’t confuse distraction (like endless scrolling) with real rest!

8. Try Restorative, Yin Yoga or Yoga Nidra

Even just 10–20 minutes can deeply calm the body and mind.

We have over 300 FREE practices available on Yoga Borne YouTube.

Practice whenever, wherever here.

9. Cut Caffeine Late in the Day

Switch to herbal teas in the afternoon/evening.

Try calming herbs like chamomile, lavender, or lemon balm.

10. Build in Weekly Downtime

Keep at least one day/night each week unscheduled.

Treat rest as essential—not earned.

Schedule your Yoga classes!

Yoga for Resting

Yoga can be an excellent tool for rest.

Restorative Yoga – Uses props to support the body in passive poses for deep relaxation.

Yin Yoga – Targets deep connective tissues with slow, long-held stretches.

Yoga Nidra (Yogic Sleep) – A guided meditation technique that brings deep mental and physical rest, often equated with hours of sleep.

Our Friday evening 6:15PM STRETCH & REST class is the perfect combination of the above!

And our Wednesday evening 7:45PM STRETCH class is also great for relaxation.

Check out the class descriptions here.

Book your practice here.

Keep a look out for our rest workshops coming soon!

More about...Stretching!

We have to admit, it used to bug us when people referred to Yoga as “just stretching.”

We immediately wanted to give them a lesson in Yoga philosophy, the energetic body, and tell them how Yoga was much more than just the physical practice.

However, in honesty, there is of course an element of stretching to Yoga, and there’s a lot more to stretching than you might think!

Our new Wednesday (7:45pm) and Friday evening (6:15pm) STRETCH classes are the perfect opportunity to explore the physical movements of deep stretching, plus learn a little about breathing, mindfulness, meditation and more.

Our STRETCH classes are based on the practice and principles of YIN YOGA (see blog post about Yin here).

Taught by Studio Owner and fully qualified Yin Yoga Teacher, Karine, you will experience a carefully curated practice, usually based on Traditional Chinese Medicine, the current season, specific areas / parts of the body.

Expect a calm and centered class with lots of props to support your body during longer held shapes.

Shapes will be held for 1-3 minutes, to allow you time to find your edge.

Friday evenings 6:15PM STRETCH & REST practice is a super serene sensory experience (try saying that quickly 5 times)!

Think a candlelit room, ambient music including Koshi chimes, YB massage oils, and all ending in a loooong relaxation. Total bliss!

Keep reading for more information about stretching and how it can be of huge benefit to everyone!

What is Stretching?

Stretching is the act of deliberately elongating muscles or tendons to improve flexibility, range of motion, and much more.

Why is Stretching Important?

Stretching helps to:

• Maintain or improve flexibility and joint mobility.

• Reduce the risk of injury during physical activity.

• Prepare the body for movement or help it recover afterward.

• Promote better posture and muscle coordination.

• Decrease muscle stiffness and improve circulation.

What Are the Benefits of Stretching?

1. Increased Flexibility – Helps you move more freely.

2. Improved Performance – Especially with dynamic stretching pre-exercise.

3. Injury Prevention – Looser muscles are less prone to strains and pulls.

4. Enhanced Recovery – Helps reduce muscle soreness post-workout.

5. Better Posture – Lengthening tight muscles supports spinal alignment.

6. Reduced Muscle Tension – Can relieve stress and improve relaxation.

Who Should Stretch?

EVERYONE!

• Athletes and active individuals (runners, cyclists, dancers, etc.).

• People with sedentary jobs (e.g., prolonged sitting causes tight hips/hamstrings).

• Older adults – to maintain mobility and balance.

• Anyone recovering from injuries or physical therapy.

Static and dynamic stretching

Both are important for flexibility and performance, but they serve different purposes.

STATIC STRETCHING

Holding a stretch in one position for a period of time without movement, to lengthen muscles, improve overall flexibility and can be used as a cool down after active exercise.

BENEFITS:

• Reduces muscle tension and stiffness.

• Enhances long-term flexibility.

• Helps with relaxation and recovery.

• Increased blood and energy (Chi) flow through the body.

DYNAMIC STRETCHING

Moving a joint or muscle through its full range of motion in a controlled, often repetitive way to warm up the body and prepare the body for further movement.

BENEFITS:

• Boosts circulation and heart rate.

• Primes muscles and nervous system.

• Improves mobility and performance.

• Reduces risk of injury during exercise.

Interested in a more dynamic approach to stretching?

Try Monday (6:15pm) and Wednesday (7:30am) Mat Pilates.

More info here.

Stretching for Runners

Runners benefit from both dynamic and static stretching, pre and post run.

Key muscles to target:

• Hamstrings

• Quads

• Calves

• Hip flexors

• Glutes

Stretching for Cyclists

Cycling can cause tightness in specific areas due to the forward-leaning posture and repetitive motion.

Both static and dynamic stretching can help with performance and recovery.

Key muscles to stretch:

• Quads

• Hip flexors

• Hamstrings

• Glutes

• Lower back

• Chest and shoulders (from being hunched over handlebars)

Why IS STRETCHING IMPORTANT FOR Men?

Stretching is vital for everyone, but there are specific reasons why men in particular should prioritize it.

Due to biological, lifestyle, and training differences, men often experience greater muscle tightness, reduced flexibility, and postural issues that make stretching even more crucial.

Men tend to have tighter muscles, testosterone promotes muscle mass, but often at the cost of flexibility. Areas like hamstrings, hips, and shoulders are typically tighter in men. Tight muscles can lead to injury, poor posture, and limited mobility.

Stretching activates the parasympathetic nervous system, which calms the body.

Many men benefit from the mental clarity and relaxation that come from slowing down and breathing during stretching.

BENEFITS OF STRETCHING FOR MEN:

• Stretching increases range of motion.

• Promotes better muscle activation.

• Leads to more efficient movement.

• Injury prevention.

• Faster recovery (reduced lactic acid build up and increases blood flow).

• Increased mental focus.

Stretching can reduce risk of:

1. Muscle strains

2. Tendon tears

3. Joint issues

Stretching can help:

1. Rounded shoulders

2. Tight hips

3. Forward head posture

Common Tight Areas in Men (that need stretching):

• Hamstrings - Try standing or seated toe touch.

• Hip Flexors - Try low lunge.

• Chest - Try chest openers.

• Shoulders - Try cross-body arm stretches, broken wings, puppy pose, chest opening with arms.

• Calves - Try lunges, legs up a wall, leg in a strap.

• Glutes - Try figure 4 or pigeon / swan.

• Lower Back - Try child’s pose or spinal twists.

WHY IS STRETCHING SO IMPORTANT FOR WOMEN?

Stretching is important for everyone, but women can experience unique physical and lifestyle factors that make regular stretching especially beneficial. These include hormonal changes, pregnancy, posture issues, and joint flexibility.

Stretching can support hormonal health and help with monthly pain and cramping. Gentle stretching during the menstrual cycle can release tension in body and mind, and help promote a good night sleep.

Stretching can improve circulation, and ease tension in the lower back, hips, and abdominals.

Women often have more natural joint flexibility, but tight muscles can still limit movement.

Regular stretching helps maintain mobility, especially in commonly tight areas like hamstrings, hips, neck, and shoulders.

Whether you're into swimming, cycling, running, or strength training, stretching prepares muscles for movement and reduces risk of injury.

Stretching can support women through different stages of their lives.

During and after pregnancy, women experience joint looseness due to the hormone relaxin.

Gentle stretching improves circulation, relieves pelvic and back pain, and supports recovery in a safe way.

Many women develop rounded shoulders and forward head posture due to prolonged sitting, breastfeeding, or carrying children.

Stretching triggers the parasympathetic nervous system, helping reduce anxiety and promote relaxation.

Paired with deep breathing, it’s a great tool for self-care and mindfulness.

Common Tight Areas in Women

• Hip flexors - Try low lunge.

• Hamstrings- Try seated or standing forward fold.

• Shoulders - Try cross-body arm stretches, eagle arms, heart openers with arms.

• Chest - Try chest openers.

• Lower back - Try child’s pose or lying spinal twists.

• Neck - Try gentle side-to-side / up and down neck stretches

• Inner thighs (adductors) - Try butterfly.

Stretching Benefits for Women:

• Helps relieve PMS symptoms.

• Supports core stability and pelvic health.

• Eases tightness from high heels or sitting.

• Promotes graceful, fluid movement.

• Encourages better body awareness and balance.

COME GET YOUR STRETCH ON AT YOGA BORNE!

There will be elements of stretching in all classes, but ones that you might find particularly good for stretching are:

MONDAY 6:15PM MAT PILATES

WEDNESDAY 7:30AM MAT PILATES

WEDNESDAY 7:45PM STRETCH 45

FRIDAY 6:15PM STRETCH & REST

What is a great compliment to stretching? STRENGTH!

More about this coming up in the next blog!

Check out all our class descriptions here.

More about... Lunar New Year!

What is Lunar New Year?

Lunar New Year marks the beginning of a new year based on the lunisolar calendar, which is tied to the cycles of the moon.

It is one of the most important holidays in many East and Southeast Asian cultures, symbolizing renewal, family reunion, and the ushering in of good luck and fortune.

Is it the same as Chinese New Year?

Lunar New Year and Chinese New Year overlap but aren't exactly the same.

Chinese New Year is one version of the Lunar New Year and is the most widely recognized.

Other cultures, like Vietnamese and Korean, celebrate Lunar New Year with their own traditions and customs.

When is Lunar New Year, and how long does it last?

Lunar New Year usually falls between January 21 and February 20, depending on the lunar calendar. In 2025, it begins on Wednesday January 29.
The celebration traditionally lasts 15 days in Chinese culture, ending with the Lantern Festival.

How do people celebrate it?

· Family reunions: Families gather for big meals,

· Cleaning and decorating: Homes are cleaned to sweep away bad luck and decorated with red items (for good luck).

· Food: Traditional foods include dumplings, rice cakes, noodles, and spring rolls. Each has symbolic meaning, like prosperity and long life.

· Red envelopes: Gifts of money in red envelopes are given for good fortune.

· Lion/dragon dances and firecrackers: These are used to ward off evil spirits.

· Visiting relatives and paying respects to ancestors.

Do you have to be a certain religion or culture to celebrate?

No, anyone can celebrate Lunar New Year!

While the traditions are rooted in specific cultures and histories, the spirit of renewal, family, and welcoming good fortune is universal.

What does the moon have to do with Lunar New Year?

The timing of Lunar New Year is based on the lunar calendar, which follows the cycles of the moon.

The holiday begins on the new moon and lasts until the full moon 15 days later.

The moon’s phases are central to the lunisolar calendar used to calculate the date.

Yoga for Lunar New Year

You might like to explore shapes and sequences that incorporate Moon Salutation (Chandra Namaskar).

Grounding shapes and sequences including Tadasana, Warriors, and Tree Pose.

New moons offer us time to rest and reflect - why not explore some meditation, mindfulness or even practice a Yoga Nidra.

Lunar New Year & New Moon Meditation

Head over to Yoga Borne YouTube, or simply click the here to listen to our mindful meditation in honour of Lunar New Year and the first new moon of 2025.

Wishing you a year ahead of health, happiness and abundance!

New Year 2025!

New Year's Day: The Traditional Start of the New Year?

New Year’s Day on January 1 is rooted in the Gregorian calendar, introduced by Pope Gregory XIII in 1582.

It became a globally accepted tradition, replacing earlier calendars like the Julian calendar. Many cultures and religions, such as the Chinese, Islamic, and Jewish traditions, have their own new year dates.

Earth based wisdom tells us that the Spring Equinox in March is the start of a New Year - symbolising renewal and rebirth in nature and ourselves, marking longer days and new growth.

Ancient civilizations, such as the Persians, celebrated Nowruz, the Persian New Year, during the Equinox.

This natural alignment reflects the start of the agricultural cycle, making it a logical time for renewal.

Symbolism of the New Year

Renewal: Letting go of the past and welcoming new beginnings.

Hope: A fresh start to look towards goals, dreams, and aspirations.

Reflection: Time to evaluate the past year and set intentions for the future.

"New Year, New Me"

A phrase, and a concept I absolutely cannot stand, and we do not support at Yoga Borne!

There is a lot of talk at this time of year of bettering ourselves, and being a new version of ourselves. This can really perpetuate the idea that who we are right now is not enough - which is not true.

How can we avoid the superficiality of “New Year, New Me?”

Set realistic goals: Focus on small, achievable habits rather than drastic changes.

Practice consistency: Progress over perfection.

Focus on growth, not reinvention: Embrace who you are and build on existing strengths.

Be kind to yourself: Change is a process, not a one-day event.

Affirmations for the New Year

1. "I welcome growth and new opportunities with an open heart."

2. "I release what no longer serves me and embrace what nourishes me."

3. "I am capable of achieving my goals, one step at a time."

4. "Each day is a fresh start to create the life I desire."

5. "I am resilient, resourceful, and ready for the year ahead."

Our Yoga practice is always there to support us, whether that be through Asana (the shapes), breathing practices, mindfulness, mantra - and so much more!

Yoga Asana for the New Year might be shapes such as:

1. Mountain Pose (Tadasana): For grounding and focus.

2. Child’s Pose (Balasana): To reflect and set intentions.

3. Warrior I (Virabhadrasana I): To embrace courage and strength for new challenges.

4. Tree Pose (Vrikshasana): For balance and renewal.

5. Seated Forward Bend (Paschimottanasana): To stretch and release what holds you back.

Journal Through January

A wonderful way to reflect is through journaling.

In 2024 we offered you “Journal Through January” - a whole month of FREE journaling ideas.

Head over to Yoga Borne YouTube by clicking here and scroll to January 2024 to take a look!

You will also find some New Year journaling prompts over on the YouTube channel, plus some Savadhyaya (Self Study) journaling prompts coming up on the first week of January.

A Joyful January with Yoga Borne

We have SO MUCH GOOD STUFF coming up to support your wellbeing in 2025!

More classes, workshops and experiences including 2 courses.

Collaborations with The Girls Club Brum bringing you Women’s Only Yoga, and Claire Shayle “A Little Self Claire” bringing Movement is Medicine and Soundscape to Yoga Borne.

Take a look at the website shop by clicking here!

Happy New Year!

We wish you a year filled with health, happiness, and whatever your heart desires…

More about... Yoga Nidra!

Yoga Nidra, often referred to as "yogic sleep," is a guided meditation practice designed to bring about deep physical, mental, and emotional relaxation.

It is a state between wakefulness and sleep where practitioners are guided through stages of relaxation, body awareness, and conscious intention.

The practice helps access the subconscious mind and promotes healing and self-awareness.

Yoga Nidra, as a structured practice, was popularized by Swami Satyananda Saraswati in the mid-20th century.

He developed it based on ancient tantric practices, particularly those involving Nyasa, a ritual where mantras are mentally placed on different parts of the body.

Swami Satyananda refined and adapted these techniques for modern use.

What Are the Different Types of Yoga Nidra?

While Yoga Nidra does not have rigidly classified "types," variations in approach are shaped by the intention and method of the practice.

Key variations include:

1. Satyananda Yoga Nidra:

Developed by Swami Satyananda Saraswati.

A structured and systematic practice including body scan, breath awareness, and visualization.

2. iRest (Integrative Restoration):

Created by Richard Miller.

Emphasizes psychological integration and healing, often used in therapeutic settings like PTSD recovery.

3. Tantric Yoga Nidra:

Based on ancient tantric traditions.

Focuses on deeper spiritual practices and the awakening of consciousness.

4. Modern Yoga Nidra:

Used in wellness settings, emphasizing relaxation, stress relief, or creative visualization.

What Are the Different Elements of Yoga Nidra?

Yoga Nidra typically involves the following elements:

1. Preparation.

Lying in a comfortable position (usually Savasana) and setting up a conducive environment.

2. Sankalpa (Intention).

A positive, heartfelt resolution or intention to guide the practice and life.

3. Body Scan.

Bringing awareness to different parts of the body systematically.

4. Breath Awareness.

Observing natural breath patterns for relaxation.

5. Sensing Opposites.

Exploring contrasting sensations like heaviness and lightness, heat and cold.

6. Visualization.

Guided imagery to evoke specific feelings or states of mind.

7. Integration.

Gradual return to wakefulness with a sense of grounding and awareness.

What Is a Sankalpa?

A sankalpa is a short, positive statement or resolution made during Yoga Nidra.

It reflects a deeply personal goal or affirmation, such as "I am calm and centered" or "I live with purpose and clarity."

It is repeated mentally at the start and end of the practice, aiming to plant a seed for transformation in the subconscious mind.

Benefits of Yoga Nidra.

Yoga Nidra offers numerous physical, mental, and emotional benefits.

Stress Reduction: Activates the parasympathetic nervous system, reducing cortisol levels.

Improved Sleep: Aids those with insomnia by promoting deep relaxation.

Mental Clarity: Enhances focus and cognitive function.

Emotional Healing: Helps process trauma, anxiety, and depression.

Physical Relaxation: Relieves tension and enhances recovery.

Spiritual Growth: Facilitates self-awareness and connection with inner self.

Who Can Practice Yoga Nidra?

Yoga Nidra is suitable for almost everyone, including:

People with stress, anxiety, or sleep issues.

Individuals recovering from physical or emotional trauma.

Beginners in meditation who find sitting practices challenging.

Advanced practitioners seeking deeper self-awareness.

Children and older adults (with modifications as needed).

Who Can Teach Yoga Nidra?

Here at Yoga Borne, we believe that teachers should be qualified and passionate about anything they offer, and our Yoga Nidra class is taught by speciality teachers.

Teachers should also have empathy and the ability to create welcoming, nurturing and inclusive spaces.

Are There Any Contraindications to Yoga Nidra?

While Yoga Nidra is generally safe, certain considerations should be kept in mind:

Deep Trauma: People with unresolved trauma may experience intense emotions; they should practice under a trained professional.

Severe Depression: Some individuals may feel overwhelmed by introspection.

Epilepsy: Avoid practices with rapid visualization or intense sensory triggers, as these may provoke seizures.

Discomfort in Lying Down: Modifications may be needed for those with physical limitations.

We always recommend consulting a healthcare professional if uncertain about practicing any form of Yoga or holistic wellbeing.

YB Yoga Nidra begins again for Autumn / Winter on Sunday 24th November 2024 8-8:30pm.

Sunday evening is the perfect time to snuggle down at home and enjoy this deeply relaxing practice, led my Studio Owner, Karine.

Book via the Glofox app or YB website booking page.

More about... Hygge!

Saturday 7th December sees us host our Autumn / Winter Day Retreat, inspired by the concept of Hygge.

So we thought we would explain a little bit more about this, and if it sounds like something you may love, then grab yourself one of the last 2 spaces now!

What is Hygge?

Hygge is a Danish and Norwegian term that refers to a mood of cosiness and comfort.

It’s about creating a warm atmosphere and enjoying the simple pleasures in life, often in the company of loved ones, which can help to promote feelings of well-being, contentment, and connection.

How is it Pronounced?

Hygge is pronounced as "hoo-gah."

Where Does It Originate From?

Hygge originates from Denmark and Norway.

While both countries embrace the concept, it has become most associated with Danish culture, especially as a way to cultivate happiness during long, dark winter months.

The concept has deep roots in the Scandinavian tradition of fostering warmth and relaxation.

What Does It Mean?

Hygge is not just an abstract idea but a lifestyle and mindset.

It encompasses anything that makes you feel cozy, safe, and nourished.

It can be as simple as enjoying a hot cup of tea while wrapped in a blanket, spending time with friends in a cozy space, or reading a good book by candlelight.

The goal is to find comfort and balance, nurturing both mind and body.

How Can We Celebrate and Honour Hygge?

To celebrate and honour Hygge, create intentional moments that bring warmth, comfort, and joy.

Here are some ideas:

Create a Cosy Environment: Use soft lighting, like candles or fairy lights, and decorate with warm blankets and plush cushions.

Host a Small Gathering: Invite close friends or family for a relaxed evening with comfort foods and drinks, such as hot cocoa or mulled wine.

Indulge in Comfort Foods: Make hearty meals or baked goods that offer a sense of nourishment to body and mind.

Disconnect to Connect: Set aside time to unplug from technology and be present with those around you or enjoy quiet time for reflection.

Savour Simple Pleasures: Embrace small, peaceful moments like sipping tea, journaling, reading or mindful meditation.

Rituals for Hygge.

Candle Lighting Ceremony: Light a few candles each evening and take a moment of gratitude for the day.

Gratitude Journal: Dedicate time to write down what you’re grateful for each day.

Seasonal Decor: Decorate your space with seasonal touches, like Autumn leaves, winter pine cones or dried flowers, to bring the beauty of nature inside.

Comfort Hour: Dedicate an hour each day to a comforting activity such as reading, listening to soft music, or meditating.

Mindful Tea or Coffee Time: Practice mindfulness while making and enjoying a warm beverage, focusing on the warmth, taste, and relaxation it provides.

Yoga for Hygge.

Hygge inspired Yoga is all about grounding and calming practices.

Below are some ideas that align with the essence of Hygge.

Restorative Yoga: Utilize props like bolsters, blankets, and eye pillows to fully relax in gentle poses like Child’s Pose (Balasana), Reclined Bound Angle Pose (Supta Baddha Konasana), and Legs Up the Wall (Viparita Karani).

Candlelight Yoga: Practice in a softly lit room with candles to enhance a serene atmosphere.

Yin Yoga: Hold deep, passive poses to release tension and improve flexibility while embracing stillness.

Guided Meditation: Guided meditation focusing on warmth and gratitude, visualizing cosy scenes that invoke the feelings of Hygge.

By blending these rituals and practices, you can integrate the peaceful essence of Hygge into everyday life, creating moments that restore, comfort, and inspire tranquility.

Want to RE-TREAT yourself?

Join us in a beautiful rural location in Worcester for a day of Yoga, relaxation, healing, nature, good food, good company, and more!

For all the details and to book one of the final 2 spots, just click here.

We would love to welcome you!

More about... Samhain (Halloween)

What is Samhain?

Samhain (pronounced "Sow-in") is an ancient Celtic festival marking the end of the harvest season and the beginning of winter, traditionally celebrated on the night of October 31st through November 1st.

It is considered the Celtic New Year and represents a time when the veil between the physical world and the spiritual realm is believed to be at its thinnest, allowing for communication with ancestors and spirits.

When is it celebrated?

Samhain is typically celebrated from the evening of October 31st until sunset on November 1st.

This date marks the halfway point between the Autumn Equinox and the Winter Solstice.

Why is it called Halloween too?

Samhain influenced the Christian festival of All Hallows' Eve, which eventually became Halloween.

When Christianity spread, church authorities aimed to replace pagan holidays with Christian ones.

They designated November 1st as All Saints’ Day (or All Hallows’ Day), making October 31st All Hallows’ Eve, which later evolved into Halloween.

Many of the customs associated with Halloween, like wearing costumes and carving pumpkins, have their roots in the traditions of Samhain.

History of Samhain

Samhain has its origins in ancient Celtic society, particularly among the Gaels of Ireland, Scotland, and the Isle of Man.

It was a key part of the agricultural cycle, marking the end of the harvest and the beginning of the darker half of the year.

During this time, livestock were brought in from pastures, crops were harvested, and preparations were made for the long winter months.

In addition to its agricultural significance, Samhain was seen as a time when the boundary between the living and the dead became thinner.

People would light bonfires to guide spirits and protect against harmful entities, candles to light the way of those past. It was also a time for divination and rituals.

Who Celebrates Samhain?

Samhain is celebrated by modern Pagans, especially Wiccans and Druids, as well as people of Celtic descent who wish to honor their ancestral traditions.

While it originated in Celtic culture, it has been embraced by a wider groups of people interested in the spiritual and historical significance of the holiday, the lunar cycle, and cyclical living.

What is the Symbolism of Samhain?

Endings and New Beginnings: Samhain is a time to reflect on the past year, acknowledge any endings or losses, and prepare for new beginnings.

Death and Rebirth: The dying of the light (shorter days) symbolizes death, while the return of the sun after winter represents rebirth.

The Veil Between Worlds: The thinning of the veil between the physical and spiritual worlds allows for connection with ancestors and spirits.

Harvest and Survival: Symbolically, it represents gathering resources (physical, emotional, and spiritual) for the challenges of the winter season ahead.

Rituals of Samhain

Bonfires: Traditionally, large bonfires were lit to ward off evil spirits and to cleanse and purify the community.

Feasts: Families would prepare large meals, often leaving an empty place at the table for deceased loved ones to symbolically invite their presence.

Divination: Samhain is associated with fortune-telling practices such as reading tarot cards, casting runes, or scrying.

Offerings: People often leave offerings of food, drink, or small tokens at altars or outdoors to honor ancestors and nature spirits.

Costumes and Masks: Historically, people wore costumes to disguise themselves from malevolent spirits, a tradition that evolved into modern Halloween costumes.

Mantras for Samhain

Mantras or chants can help create a focused atmosphere during Samhain rituals. Some examples include:

“I honor the cycle of death and rebirth.”

“As the veil thins, I invite guidance from my ancestors.”

“I release what no longer serves me, and embrace transformation.”

“I welcome the wisdom of the dark and the light.”

Endings and New Beginnings and Samhain

Samhain is a powerful time to recognize endings and celebrate the potential of new beginnings.

As the old year dies, we can release old habits, relationships, or mindsets that no longer serve us.

It's a time to reflect on the lessons learned from the past year and to set intentions for renewal and transformation in the coming year.

Honouring Our Ancestors

Honoring ancestors is a central part of Samhain celebrations.

This can be done by setting up an ancestral altar with photographs, personal items, or symbolic offerings. You might light a candle in their honour, speak their names, and tell their stories.

Rituals of gratitude and remembrance help to connect with their wisdom and guidance.

Rest During Samhain

As the days grow shorter and nature prepares for winter, Samhain invites us to slow down and rest.

This period of introspection allows for personal growth and the integration of lessons from the past.

Rest is not just physical but also emotional and spiritual.

Meditation During Samhain

Meditation during Samhain can focus on connecting with the ancestors, exploring the themes of life and death, or simply resting in stillness.

You might meditate in front of an altar, visualize a loved one or ancestor offering guidance, or use breathwork to calm the mind and tune in to the energy of the season.

Visualization exercises, such as imagining a thinning veil or a journey into the underworld, can also be a powerful way to engage with Samhain’s spiritual depth.

Samhain Sunday

On Sunday 27th October, we held a special Samhain Sunday workshop at the studio, exploring ritual and rest. Thank you so much to everyone who joined us.

You might like to listen to the Samhain Sunday playlist from the workshop. Just click here.

Samhain Blessings, Friends!

More about… Mantra.

What is a Mantra?

In yoga, a mantra is a sound, syllable, word, or group of words that are considered capable of creating transformation.

Mantras are often used during meditation, breathing exercises, and physical postures to focus the mind, deepen concentration, and align the practitioner with a specific intention.

The word mantra comes from the Sanskrit root words:

"Man" which means "mind"

"Tra" which means "tool" or "instrument"

Thus, mantra literally translates to "a tool for the mind" or "instrument of thought."

Mantras are considered powerful vibrations that affect not only the mind but also the energy fields of the body and the environment. They can be used to channel thoughts, focus on a particular energy, and develop spiritual awareness.

Using Mantra.

Mantras can be used in a variety of ways.

1. Meditation: Repeating a mantra during meditation helps to keep the mind focused, preventing it from wandering.

2. Breathwork (Pranayama): Some mantras are coordinated with breath, guiding inhalation and exhalation patterns.

3. Chanting: Chanting a mantra can harmonize your body and surroundings, creating inner peace and a greater sense of connection to self, others, and the outside world.

4. Affirmation: Mantras are sometimes used like affirmations, repeated to help manifest intentions or positive states of mind.

5. Energy Healing: Specific mantras are said to invoke different energies, which can support healing, balance, and emotional well-being. For example, there are specific mantras associated with Reiki healing that can help to enhance and “super charge” the healing.

** EXCITING NEWS - Reiki Healing will be coming to the studio in 2025 **

Is Mantra Cultural Appropriation?

Cultural appropriation refers to adopting elements of a culture in a way that disrespects or commodifies it.

Using mantras respectfully in yoga isn't necessarily cultural appropriation, but mindfulness is key. To avoid appropriation, consider the below.

Respect the Origins: Understand the historical and spiritual significance of the mantra, and recognize its cultural roots.

Seek Guidance: If you're unsure, consult a knowledgeable teacher or source who is rooted in the tradition.

Avoid Commercialization: Avoid using mantras superficially or in a way that strips away their spiritual context.

Sanskrit is a beautifully complex language. I took a short course in it and it is definitely something I would like to revisit. It is a process of continued learning, as is yoga, and life itself!

Examples of Mantras in Yoga.

Om (Aum): The most universal and foundational mantra, representing the sound of the universe and the vibration of creation.

So Hum: Translates to "I am that," used to recognize one's connection to the universe.

Om Shanti Shanti Shanti: A mantra for peace, used to cultivate inner peace and spread peace outward.

Mantras for Autumn / Winter.

As the seasons change, you can use mantras to align with the natural energy cycles, which is a really beautiful practice. Some examples are below.

Autumn: "Om Gam Ganapataye Namaha" – a mantra for new beginnings, as autumn is often a time for letting go and setting intentions.

Winter: "Om Namo Narayanaya" – invoking peace and calmness during the more introspective, restful winter months.

Chanting & Mantra.

Chanting is an important practice in yoga that involves repeating a mantra aloud, often in a rhythmic and melodic fashion.

Chanting mantras enhances their vibrational power and allows the practitioner to physically and energetically experience the mantra's effects.

The repetitive sound can create a meditative state, calming the mind and aligning it with the deeper essence of the mantra.

Chanting is not a part of yoga that is necessarily incorporated much in the West, but it is such a powerful practice. You might like to look at Kirtan, and local Kirtan groups if chanting / singing / use of voice is something that resonates with you.

What is Japa?

Japa is the meditative practice of repeating a mantra, usually with the help of a mala (prayer beads) to count the repetitions.

Japa can be done silently or aloud, and it helps to deepen one's connection with the mantra.

There are typically 108 beads in a mala, and completing one cycle of 108 repetitions is considered highly beneficial.

What are Seed / Bija Mantras?

Bija (seed) mantras are single-syllable sounds that are believed to contain the essence of specific energies or elements in the universe.

These seed sounds are considered particularly potent because they carry a concentrated vibrational frequency.

Om: The primordial sound, representing the essence of the universe.

Lam: Root chakra, grounding and security.

Vam: Sacral chakra, creativity and emotions.

Ram: Solar plexus chakra, power and confidence.

Yam: Heart chakra, love and compassion.

Ham: Throat chakra, communication and truth.

Om (Aum): Crown chakra, spiritual connection.

These Bija mantra are sometimes chanted when moving through an asana practice, for example traditional sun salutations (Surya Namaskar).

Mantras can be integrated into your yoga practice and also become part of daily life!

In Asana: Repeat a mantra in your mind as you hold poses to stay present and focused.

In Meditation: Use a mantra to anchor your mind during seated meditation.

In Breathwork: Synchronize your mantra with your breathing for enhanced focus.

Daily Affirmations: Choose a mantra to repeat throughout the day, especially during challenging times.

Rituals: Start or end your day with a mantra as part of your personal ritual for mindfulness or spiritual practice.

Incorporating mantras into your routine can cultivate mindfulness, intention, and connection both on and off the mat.

Some of our teachers will explore mantra in their weekly practices with you. We also explore these during workshops and Day Retreats.

Take a look at the wonderful workshop and our Hygge Day Retreat coming up via the Yoga Borne online shop.

Just click here!

Hunters Moon: October 2024

The Hunters Moon.

The October full moon gains its name from a time when ancient communities would hunt game to store food for the winter months ahead. It is also a time when animals, and humans, may be hunting and gathering in preparation for the colder and darker months ahead.

It is a time of preparation, reflection, and acknowledging the shift in seasons as the Earth moves toward Winter.

The Hunter’s Moon represents a time of gathering resources, completing projects, and preparing for the coming months.

It symbolizes a moment to reflect on our achievements from the past months, and prepare for what lies ahead.

This moons alignment in the astrological sign of Aries carries a powerful energy associated with action, progress, and determination.

BUT, as the season of Autumn asks us to seek balance and walk the middle path, we should be mindful of action and reaction, tempering this fiery time with grounding earth energies, and the peaceful flow of the water element, symbolic of Winter.

Full Moon in Aries.

The Hunter’s Moon occurs in the zodiac sign of Aries.

Aries is a fire sign associated with passion, courage, and leadership.

This connection enhances the intensity of the full moon, perhaps encouraging us to take action, make bold decisions, and embrace our personal power.

The Aries influence makes it a time to push forward with confidence and embrace self-discovery.

The ram of Aries almost beckons us forward to move through the obstacles in our way!

Ruling Planet Mars.

Aries is ruled by the planet Mars, symbolizing drive, ambition, and almost a warlike energy.

Mars amplifies the active, fiery nature of the Hunter’s Moon, urging us to channel inner strength and direct energy toward our goals.

This connection calls for boldness but also warns of potential impatience or conflict, advising balance between assertiveness and mindfulness.

Having moved through a previous water element full moon in September, and heading into the grounding energy of Taurus after this full moon, we are again reminded to seek balance.

Can we be assertive and step into our power, but still show compassion and empathy?

Can we take bold steps forward, but balance this with rest and reflection?

Self-Reflection and Journaling Prompts.

1. What have I accomplished so far this year that I am proud of?

2. What old habits or thought patterns do I need to release to move forward?

3. What fears or doubts are holding me back from embracing my personal power?

4. What bold steps can I take toward my goals during this phase of the moon?

5. How can I balance my need for independence with maintaining harmony in my relationships?

Yoga to Honour a Full Moon.

Practicing yoga during a full moon can be a powerful way to align with lunar energy.

Certain poses may encourage introspection and balance:

1. Moon Salutation (Chandra Namaskar): A calming flow sequence that balances the solar energy of Sun Salutations.

2. Child’s Pose (Balasana): Offers a moment of surrender and reflection.

3. Goddess Pose (Utkata Konasana): Encourages empowerment and grounding.

6. Savasana: Final relaxation pose to integrate the energy of the full moon and allow for deep contemplation.

Full Moon Blessings!

Welcoming the Autumn Equinox

The Autumn Equinox occurs between September 21st and 24th, depending on the year. In 2024, it is today - Sunday September 22nd.

It marks the point when the sun is directly above the equator, leading to nearly equal amounts of daylight and darkness. We say nearly, as although the day itself is often said to be equal day and night that’s not 100% true. (Keep reading to find out more).

What is the Autumn Equinox?

The Autumn Equinox is one of two times each year (the other being the Spring Equinox), when the Earth’s tilt is such that the sun is positioned directly above the equator. This results in nearly equal hours of daylight and night, which signals the change and transformation from summer to autumn in the Northern Hemisphere.

It is also considered a time of transition, marking the shift from the vitality and Yang (active) energy of summer to the harvest season, Yin (passive) energy, and the eventual death or dormancy of the winter season.

Symbolically, it represents the importance of balance in life, both in the natural world and in human life itself.

Other names for the Autumn Equinox include:

Mabon (in Pagan and Wiccan traditions), Second Harvest (following Lammas, the first harvest), and Alban Elfed (in Druidic tradition).

Are night and day actually equal length?

Although the equinox is said to be a time of equal day and night, daylight is actually still slightly longer than night. This is due to factors such as the atmosphere refracting sunlight (sounds very scientific), and the way we measure sunrise and sunset from the first and last rays of the sun, not the centre.

The Equilux (equal day and night), occurs a few days before or after the equinox, and this is the point when day and night are truly equal in length.

Who celebrates?

• Pagans and Wiccans: Celebrate it as Mabon, a harvest festival.

• Druids: Honor it as Alban Elfed, marking the harvest and balance in nature.

• Many Indigenous Cultures: Have fall harvest festivals aligned with this time.

• Cultural Celebrations: For example, in China and Vietnam, the Mid-Autumn Festival celebrates harvest and family reunions, often around this time.

How to celebrate?

• Harvest Festivals: Many cultures celebrate by giving thanks for the bounty of the earth.

• Feasts: Foods associated with the season, like apples, pumpkins, and grains, are often part of celebrations.

• Balance Rituals: Symbolizing the balance of light and dark, many people perform meditations, rituals, or set intentions.

• Offerings and Gratitude: Some honour deities or spirits associated with harvest and fertility.

Rituals for Autumn Equinox.

• Thanksgiving: Express gratitude for the harvest, both literally and metaphorically (life’s abundance).

• Balance: To align with the equinox's theme of balance, rituals often involve reflection on areas of life that need harmony.

• Altar: Altars decorated with autumnal colours (orange, red, gold) and symbols of the harvest, such as corn, apples, and wheat.

• Fire: Lighting a fire to honour the sun’s diminishing light and the warmth it provided through summer.

• Connect with Nature: Spend time outside to appreciate the changing seasons.

• Set Intentions: Reflect on areas of your life that need more balance or gratitude.

• Harvest Offerings: Gather fruits, vegetables, or herbs to create an offering or meal in celebration of the earth’s bounty.

• Decluttering: As nature prepares to shed leaves and prepare for winter, many honour the equinox by simplifying their homes and lives.

Yoga Poses for the Autumn Equinox.

Yoga for the Autumn Equinox focuses on grounding and balance, aligning with the themes of the equinox. Here are some poses:

• Tree Pose (Vrksasana): Helps with physical and mental balance.

• Warrior III (Virabhadrasana III): A balancing pose that promotes strength and stability.

• Mountain Pose (Tadasana): Grounding and stabilizing, perfect for connecting to the earth.

• Corpse Pose (Savasana): A restorative pose to reflect on balance and transition.

Summary

The Autumn Equinox, usually occurring on or around September 22nd, represents a time of balance, as day and night are nearly equal.

Also known as Mabon or Alban Elfed, it marks the beginning of fall and a time of harvest, reflection, and preparation for the darker half of the year.

Although equinox is often thought of as the day when daylight and night are equal, the true equilux occurs when the lengths of day and night are exactly the same, which happens a few days before or after the equinox.

Various cultures and spiritual traditions, such as Pagans, Druids, and indigenous people, celebrate this time with rituals involving gratitude, balance, and reflection.

Celebrating the Autumn Equinox can involve harvest feasts, meditations, and grounding rituals. To honour the equinox through Yoga, focus on poses that promote balance and grounding, such as Tree Pose and Mountain Pose.

Celebrate the Autumn Equinox with Yoga Borne!

I have been guiding seasonal based and Wheel of the Year workshops for many years.

Autumn Equinox is one of the sabbats (celebrations), on the Wheel of the Year, and probably my favourite!

This year, we will once again be holding a Yoga workshop, and if you join us in the studio this will include a fire release ceremony.

Click here to find out more.

The studio is currently fully booked, but you can add yourself to the waitlist on the Glofox app, or join us LIVE online via Zoom. Click here to book!

Free Yoga Nidra!

Autumn symbolises a downward and inward movement of energy, and practices like Yoga Nidra are perfect for for the colder and darker seasons.

And what’s even better? You can snuggle up at home for a FREE LIVE online via Zoom Yoga Nidra practice to honour Autumn Equinox!

There are 17 of you booked so far, and we cannot wait to welcome you. If you would like one of the last 3 spaces just click here.

Wishing you an abundance of health, wealth and happiness this coming season!

FULL MOON IN PISCES - SEPTEMBER 2024

What is a Full Moon?

A full moon occurs when the Moon is on the opposite side of Earth from the Sun, with its face fully illuminated.

This phase marks the midpoint of the lunar cycle and is known for its brightness and visibility.

Why is the September 2024 moon a Super Moon?

A super moon happens when a full moon coincides with the Moon's closest approach to Earth in its orbit, known as perigee.

This makes the moon appear larger and brighter than usual.

The full moon on Monday, September 19th, 2024, is a super moon because it occurs when the Moon is at or near its closest point to Earth.

Other names for this Moon

The full moon in September is often called the "Harvest Moon." This name comes from the fact that it occurs closest to the autumnal equinox, which traditionally marks the time for harvesting crops.

Other names include the "Corn Moon," "Barley Moon," and "Chrysanthemum Moon."

Astrological sign of this Full Moon

The full moon on September 19th, 2024, falls in the astrological sign of Pisces. Pisces is a water sign known for its sensitivity, intuition, and deep emotional connections.

Spiritual meaning of Full Moons

Full moons are often seen as a time of culmination, release, and illumination.

Spiritually, they represent the peak of energy and the completion of cycles.

This phase is ideal for letting go of what no longer serves us, gaining clarity, and making space for new intentions.

Spiritual meaning of this Super moon

Given that this super moon falls in Pisces, its spiritual significance is heightened.

Pisces energy encourages introspection, compassion, and a connection with the subconscious mind.

This super moon may inspire deep emotional healing, enhanced intuition, and a greater sense of unity with the collective consciousness.

It's a time to release emotional baggage and embrace your spiritual growth.

Rituals for a Full Moon

1. Cleansing: Use sage, palo santo, or incense to cleanse your space and yourself of negative energy.

2. Moon Water: Place a bowl of water under the moonlight to create moon water, which can be used for rituals or cleansing.

3. Journaling: Write down what you wish to release, and then burn the paper as a symbolic act of letting go.

4. Crystal Charging: Place your crystals under the full moon to cleanse and recharge their energy.

5. Gratitude Ritual: Reflect on what you are grateful for and set intentions for the next lunar cycle.

Yoga practice for a Full Moon

1. Moon Salutations (Chandra Namaskar): A sequence that honours the lunar energy, focusing on calm and cooling movements.

2. Restorative Poses: Postures like Child’s Pose (Balasana) and Savasana can help you connect with the calming energy of the moon.

3. Breathwork (Pranayama): Practice deep, slow breathing to align with the introspective energy of the full moon.

How might we feel on a Full Moon?

Many people report heightened emotions, increased sensitivity, and a sense of restlessness during a full moon. This can manifest as vivid dreams, mood swings, or a strong urge to reflect on personal issues. Some may feel more energized, while others experience fatigue due to the intensity of the lunar energy.

Meditation for a Full Moon

1. Lunar Visualization: Imagine the moon's light filling your body, bringing peace and clarity.

2. Releasing Meditation: Focus on what you wish to let go of and visualize it dissolving in the moonlight.

3. Gratitude Meditation: Spend time in stillness, focusing on gratitude for the blessings in your life.

Relaxation for a Full Moon

1. Moon Bathing: Spend time outdoors under the moonlight, absorbing its calming energy.

2. Aromatherapy: Use calming scents like lavender or chamomile to relax the body and mind.

3. Soothing Bath: Take a warm bath with sea salt and essential oils to cleanse and relax.

Summary

The full moon on Monday, September 19th, 2024, is a super moon in Pisces, offering an amplified opportunity for emotional release, spiritual growth, and introspection.

Known as the Harvest Moon, it holds a special significance as it marks the transition from summer to autumn.

Full moons are powerful times for rituals that focus on cleansing, letting go, and setting intentions.

Emotions may be heightened, and practices like yoga, meditation, and relaxation can help channel this energy into positive transformation.

Honour the Full Moon with Yoga Borne

YB Summer of Self Love FREE online via Yoga Borne YouTube is offering a selection of special full moon inspired practices. Just click here to head to our YouTube channel.

LEARN ABOUT LAMMAS

What is Lammas?

Lammas, also known as Lughnasadh, is a traditional festival marking the beginning of the harvest season. It is a time to celebrate the first fruits of the harvest, particularly grains like wheat and barley.

Alternative Names for Lammas:

- Lughnasadh (Celtic name)

- Loaf Mass Day

Origin of Lammas

Lammas originates from ancient Celtic and Anglo-Saxon traditions. It is named after the Celtic god Lugh, who was associated with skill, craftsmanship, and the harvest. The term "Lammas" is derived from the Old English "loaf mass," signifying the first loaf of bread made from the new harvest.

When is Lammas?

Lammas is celebrated on August 1st, marking the midpoint between the Summer solstice and the Autumn Equinox.

How is Lammas Celebrated?

Lammas celebrations often include:

- Baking bread from the first grain harvest.

- Feasting on seasonal produce.

- Holding fairs and markets.

- Performing rituals to thank the gods for the harvest and ask for continued blessings.

Where is Lammas Celebrated?

Lammas is primarily celebrated in the British Isles, particularly in Ireland, Scotland, and England. It is also observed by modern Pagans and Wiccans worldwide.

Rituals for Lammas

• Baking bread - baking a loaf of bread and sharing it with family and friends.

• Offerings - leaving offerings of grains, fruits, and vegetables to the earth or deities.

• Bonfires - lighting bonfires to honour the sun and the harvest.

• Crafts - making corn dollies or wheat weavings as symbols of the harvest.

Yoga Asana for Lammas

A lovely Yoga asana for Lammas is Tree Pose (Vrksasana). This pose symbolizes growth, grounding, and stability, resonating with the themes of harvest and gratitude.

Summary

Lammas, or Lughnasadh, is an ancient festival celebrated on August 1st to mark the beginning of the harvest season.

Originating from Celtic and Anglo-Saxon traditions, it is named after the Celtic god Lugh.

Celebrations typically include baking bread, feasting, fairs, and rituals of gratitude.

It is observed in the British Isles and by modern Pagans globally.

Rituals for Lammas involve bread baking, offerings, bonfires, and crafts, while Tree Pose (Vrksasana) in Yoga embodies the festival's themes of growth and stability.

Celebrate Lammas with Yoga Borne

Let the past months settle and integrate, and welcome the coming cycle in a restful state.

Sound Healing / Sunday 4th August / 6-7pm

Full information and booking click here.

Join us to ground in nature with our Yoga in the Park offerings.

Monday 6-7pm

Sunday (bi-weekly) 11:15am-12pm

Connect to the abundance of nature and it’s beauty with our outdoor swimming group. Next swim Saturday 17th August.

https://www.facebook.com/share/9DuAoKsMiBCRzWYi/

Let your inner sun shine with a gorgeous Solar Plexus Workshop hosted by Black Rose Yogini.

Sunday 11th August / 1-2:30pm

Full information and booking here.

August Soulful Sunday is a Lammas Edition, and will be an hour of nourishing and nurturing movement, mindfulness and meditation with a focus on abundance and gratitude.

Sunday 11th August / 6:15-7:15pm

Full information and booking here.

Wishing you a month filled with health, wealth, and happiness!

SUMMER SOLSTICE

What is Summer Solstice?

The Summer Solstice is the moment during the year when the Sun reaches its highest position in the sky as seen from the North or South Pole. This event marks the longest day and the shortest night of the year.

When is Summer Solstice?

In the Northern Hemisphere, the Summer Solstice typically occurs around June 20th to 22nd. In the Southern Hemisphere, it occurs around December 20th to 23rd.

How is Summer Solstice Celebrated?

The Summer Solstice is celebrated in various ways around the world, often with festivals, rituals, and gatherings. Common celebrations include:

• Bonfires and Fire Festivals: Fire is a significant symbol of the Sun's power and is used in many celebrations.

• Music and Dancing: Many cultures incorporate music, dance, and folk customs.

• Feasting: Sharing meals with family and community.

• Nature Activities: Spending time outdoors, often in nature, to connect with the Earth.

Where is Summer Solstice Celebrated?

The Summer Solstice is celebrated globally, with notable events in places like:

• Stonehenge, England: Thousands gather to witness the sunrise.

• Sweden: Celebrated as Midsummer with maypole dancing and feasts.

• Latvia and Lithuania: Known as Jāņi and Joninės, marked by singing, dancing, and bonfires.

• United States: Various festivals, including in places like New York City and Santa Barbara, California.

Rituals for Summer Solstice

Rituals for the Summer Solstice can include:

• Creating Altars: Using flowers, herbs, and symbols of the Sun.

• Meditation and Reflection: Focusing on personal growth and renewal.

• Sun Salutations: A series of yoga poses to honor the Sun.

• Nature Walks: To connect with the environment.

• Fire Rituals: Lighting candles or bonfires to celebrate the Sun's energy.

3 Yoga Asanas for Summer Solstice

1. Surya Namaskar (Sun Salutation): A series of 12 poses that honor the Sun.

2. Trikonasana (Triangle Pose): Enhances balance and energy flow.

3. Ustrasana (Camel Pose): Opens the heart and energizes the body.

Summary

The Summer Solstice is a time of celebration, reflection, and connection with nature. It holds cultural, spiritual, and ecological significance for many people around the world, who honour it through various rituals, festivals, and practices.

Wishing you health, wealth and happiness for the next part of the year!

CELEBRATE SUMEMR WITH YOGA BORNE

FREE Yoga in the Park

10 weeks from Monday 24th June.

6-7pm

Meet on the Bowling Green.

Bring your own mat.

DONATION BASED Yoga in the Park

Every other week from 7th July.

11:15am-12pm

Suggested donation £5 per person.

Bring your own mat.

For more information click here.

SUMMER Yoga Retreat Day

Slow flow, embodied movement, Yin Yoga, delicious vegan lunch, crystal healing, optional wild swimming. All in a beautiful rural location less than 1 hour from Birmingham.

LAST 2 SPACES AVAILABLE!

For more information & booking click here.

RECONNECTING WITH NATURE: THE ESSENCE OF WELLBEING

In a world buzzing with technology and urban living, the call to reconnect with nature grows louder each day.

As we navigate through the complexities of modern life, finding solace in the tranquillity of the outdoors becomes essential for our overall wellbeing.

At Yoga Borne, we recognise the profound benefits that nature bestows upon us, and we are committed to integrating its healing essence into our practices and community events.

After all, we are passionate about our pillars of compassion, connection, and community; it’s who we are.

The benefits of nature for wellbeing are supported by a wealth of scientific evidence, highlighting the profound impact that spending time outdoors has on our mental, physical, and emotional wellbeing.

Research conducted by the University of Exeter Medical School revealed that just two hours of outdoor time per week is associated with a significant increase in overall health and wellbeing.

Nature provides a sanctuary from the stresses of modern life, offering a respite for our overstimulated minds and weary souls. The natural environment stimulates our senses.

Particularly around this time of year, you can step outside and hear birds tweeting to one another, and growing leaves rustling, feel the sun shining down or the gentle patter of rain as we get caught in the April showers.

Engaging with nature promotes mindfulness, allowing us to fully immerse ourselves in the present moment and cultivate a deep connection with our surroundings.

Moreover, exposure to natural light boosts our mood and regulates our circadian rhythm, leading to better sleep quality and increased energy levels.

By prioritising time outdoors, we can harness the healing power of nature to nurture our bodies, soothe our minds, and rejuvenate our spirits.

With that in mind, Yoga Borne has a number of April nature based offerings, beginning with Earth Day Yoga.

As we celebrate the beauty and abundance of our planet, we invite you to join us for a special

outdoor Yoga session in Cotteridge Park, Birmingham.

Led by our studio owner, Karine, this 45-minute beginner-friendly practice will immerse you in the serenity of nature, allowing you to connect deeply with your body, mind, and surroundings. Following the practice, you’ll have the opportunity to unwind and socialise down at ‘The Shed’ with a cup of tea, fostering a further sense of connection and community.

For further details, head to https://fb.me/e/4p2mGjHTG

Our commitment to nature and wellbeing extends beyond Earth Day.

Why not join the YB outdoor swimming group, where you can take a dip in the revitalising waters of Birmingham’s surrounding areas.

Cold water swimming, known for its myriad health benefits, offers a unique opportunity for mindfulness, increased immunity, decreased inflammation, and a boost in self-esteem.

Join us as we explore the picturesque outdoor swimming spots less than an hour from Birmingham, embracing the therapeutic power of nature and enjoying the company of like-minded souls.

To join the Whatsapp group and receive information, head to https://www.yogaborne.com/wild-swimming

March saw us connect to nature during our Spring Awakening Day Retreat. Watch this space for our Summer Day Retreat - details coming soon!

Let’s embark on a journey of self-discovery and connection, guided by the gentle whispers of the wind and the rhythmic flow of the water.

Are you in?..