• Learn key yoga poses with the correct alignment for your body.
• Learn easy breathing and mindfulness techniques to help de-stress.
• Delve a little deeper in to what Yoga is beyond the physical practice.
• Be able to attend a group yoga class with confidence in your own practice and a new found connection with your body.
• The course is £80 per person for the whole 6 weeks.
• Starting Tuesday 25th February till Tuesday 1st April.
• 6:30 to 7:45pm at Doddinghurst Village Hall.
If you are new to yoga or want to reconnect to your practice then this course is ideal for you. I’m opening this up to a maximum of 8 people in order to keep the group small so that we can spend more time and attention on curating a practice that’s tailored to you.
If you are new to yoga or want to reconnect to your practice then this course is ideal for you.
* Learn yoga poses with the correct alignment for your body.
* Learn easy breathing and mindfulness techniques to help de-stress.
*Delve a little deeper in to what Yoga is beyond the physical practice.
*Be able to attend a group yoga class with confidence in your own practice and a new found connection with your body.
This is a 6-week course and just £80 per person. Booking is now open. Full details, FAQs and T&Cs can be found on my website.
I've loved being back at the hall for my Thursday evening class and it was lovely to see so many familiar faces return.
As a yoga teacher I am always trying to learn and grow so those that have been coming to my classes for a while might have noticed a few changes/additions to my weekly class. I'm trying to plan my classes around a different theme each month and with that trying to incorporate some yoga philosophy.
November's theme was Confidence. I used to think that confidence was something you either had or didn't. Or that someone was either confident or not. But what I've learnt throughout the years and especially since becoming a yoga teacher is that confidence is a skill that can be learnt and developed just like any other. 5 years ago there was no way I would have had the confidence to teach a yoga class in front of a group of people but just as I learned the skill of sequencing a class and developed the knowledge of what yoga poses target what muscle groups I learnt the skill of confidence and developed upon it.
In November's classes I've touched more specifically on body confidence and releasing self-doubt which can stop us from being confident and each week I've invited students to come up with an intention (also known as a 'sankalpa' in Sanskrit, the language of yoga) around body confidence, such as 'I have the confidence to take up space and be seen'. We set an intention at the start of each class and recall it again at the end with the aim that the words and thoughts infuse our practice and seep in to our subconscious. And as always yoga is not just practiced in a class, the real work of yoga is making it applicable to our lives off of the mat. So I hope that just by taking a few moments each week to set a positive intention around confidence and our bodies it will permeate in to our day to day lives.
December's theme is a more physical one, tense shoulders. So many of us carry our stress in our shoulders and feel that tightness and tension each and every day and things can get pretty stressful around this time of year what with Christmas fast approaching. So, in December we’ll focus on releasing shoulder tension through a series of mindful stretches, targeted poses and some basic breathing practices that may help reduce the stress that creates those tense shoulders in the first place.
I'm pleased to announce that my Gentle Flow Yoga weekly class is returning to Thursday evenings at Doddinghurst Village Hall from 7th November.
I've had a couple of months off for maternity leave but couldn't wait to get back to my favourite class to teach. All details and booking is exactly the same as before. So class is on Thursday evenings, 6:45-7:45pm. You can book via my website to secure your spot for £10 or feel free to drop-in for £13 cash.
I plan to incorporate more themes in to my classes going forward, focusing on a particular subject each month, weaving details about it in to class and perhaps delving a little deeper in to some yoga philosophy.
As always this class is suitable for beginners but all levels of experience are welcome. It's a slower, mindful flow and of course I'll still be finishing each week with a beautifully relaxing guided meditation.I really hope to see you in a class soon.
Stay in touch and follow me on my website and social media as I gradually bring back more of my classes and introduce some new and exciting offerings such as courses and workshops.
We’ve come to the fifth and final tip on how to start and keep up with your home yoga practice.
I know I’ve mentioned in past tips that yoga is not just about the physical poses and movement and I encourage you to also explore the other aspects of yoga such as meditation and breath work but often the physical practice (which is known as ‘asana’) is how people are introduced to yoga. With that in mind it is a really good idea to incorporate some form of movement in to your regular practice. Which is why tip number 5 is all about finding a simple (and that’s the key word here) sequence that you can follow and learn off by heart.
Often when people think of yoga poses or if you do a Google search you will be presented with images of slim, flexible people contorting their bodies in to crazy shapes that sometimes look like they should be in the latest Cirque de Soleil show instead of on a yoga mat. Or if you watch videos you might see fast paced, energetic flows where the person is moving continuously from one pose to the next almost like a complex dance routine. It can be daunting and discouraging to think that this is what you have to aim for to say that you “do yoga”. Let me reassure you that it’s not.
Remember, your practice does not have to be an hour long, it can be a matter of minutes. It doesn’t have to be complex. Your movement section could literally be a minute long, just enough to get a lovely stretch through the muscles, get some circulation through the body or oil up a few stiff joints. Try Googling “Yoga for beginners” or “5 minute yoga for beginners” and see what comes up. You could do the whole sequence or just take a section from it.
Keep it short and simple for two reasons. Firstly, so as not to overwhelm yourself of trying to do too much at once. Secondly, the simpler it is the quicker you will learn it and once you have learned the sequence and can do it off the top of your head you will gradually find that you stop having to think about what comes next and then can really start to tune in to how your body feels whilst doing it. This is where the magic happens. A key concept of yogic philosophy is about ceasing the busyness of the mind. The more you can tune in to your body and how the poses feel when you are practicing them the easier it is to stop the busy mind from taking over as it oh so loves to do.
Another thing I will say about this tip is that it has to be a sequence you enjoy! Actually, that’s the third reason to keep it simple. If you try too much, too soon or try something too complex you wont enjoy it and if you don’t enjoy something you are far far less likely to keep up with it. Trying to complete a sequence where you’re in discomfort or even pain because you’re trying to get your body to do something it’s not ready to do is a sure fire way to make you disheartened and give up. So find that short and simple sequence that brings you a little bit of joy when you’re practicing it knowing that your doing your body, mind and spirit a whole lotta good in the process.
Bookending your home practice with a minute of being still and focusing on your breath is a great way to help build the habit. Starting your practice in the same way each time sends a message to your body and mind that ‘OK, it’s time, lets start to get in the zone’. And ending the practice in this way just gives you that final pause before you have to jump back in and carry on with your day. These moments of transition from one activity to the next are just as important and only helps cultivate a more mindful way of living.
Like with the other tips I’ve shared previously, don’t over think it, don’t make it more complicated than it needs to be. Don’t think you have to be sitting in the stereotypical meditation position of cross legged on the floor, spine perfectly straight, as still as a statue. Don’t think that the mind has to be completely clear of thought before you can even start to focus on the breath. It’s just one minute of breathing, simple!
One minute is roughly about 6 slow, deep breaths. Trying to aim for a slightly longer exhale than inhale and if possible in and out through the nose not the mouth. So try inhaling for 4 seconds, exhaling for 6 seconds, that’s one breath. If you find this hard or uncomfortable then just breath at your natural pace and you’ll eventually be able to work up to a 4-6 breath.
Extending the exhale signals to our body that all is safe and well. It shifts the nervous system out of a stress response (fight or flight) into a relaxed response (rest and digest).
Another important thing is to not beat yourself up if you can’t spend the entire minute completely focused on your breath, your mind will wonder even in that short a space of time. The practice is to keep coming back to the breath. The real achievement is being aware that you have lost focus, acknowledging that and then choosing to bring the focus back to the breath rather than letting the intruding thought run away with itself.
You might find that this is part of the practice you really enjoy and want to do more than one minute, if so great, but remember, we want to keep our home practice simple enough so that it is easily maintainable. The more complex and longer we start to make it might mean that we find it harder to fit in to our lives.
One of the best ways to make a new habit or routine stick is to keep it consistent, and to make that easier it helps to carry out the new thing at the same time each time you do it. Most will probably agree that it was easier to get in to the routine of cleaning our teeth twice a day as kids because we were made to do it every day, around the same time each day. The same can apply for starting your home yoga practice.
Can you find a window during your day or week where you know you pretty much always have that time spare (and remember it can just be a few minutes, I'm not suggesting you magically find an hour of free time). If you know you always have ten minutes in the morning before every one else wakes up can you fit it in there? Perhaps there's one day a week that you get a bit of time to yourself in the evening, how about slotting in a five minute practice here? Do you find yourself scrolling through social media in the gap between getting home from work and going to a weekly appointment, how about replacing that with a bit of practice?
And you don't need to be overly strict with yourself about doing it at EXACTLY the same time every time. Do you brush your teeth at exactly the same time every morning and evening? Probably not. Life is unpredictable and we need to be flexible. But the point I'm trying to make is that you will be so much more likely to stick to your home practice (whether you choose to do it daily, weekly, whatever) if you can find that regularity and consistency.
I get that almost everyone is super busy these days and it can feel a bit overwhelming to think that there's one more thing we need to try and fit in but it is possible to find those little pockets of time if you start to look for them and believe me if you can fill one or some of those pockets with a yoga practice you are really going to feel the benefits.
Continuing our exploration of what can help you establish and maintain a home yoga practice the next top tip I have is all about what you wear.
Many people will actually be put off from starting some form of exercise or group class because they think they need to turn up in the latest fashion for that activity and if they don’t have the right shoes or leggings or whatever then they’ll be incapable of doing it.
This is simply not true and I wish we didn’t live in a society where we are constantly bombarded with advertising and messaging to suggest we must have these things in order to fit in, be accepted and be good at something.
The yoga industry unfortunately is not exempt from this. All the “love and light” in the world is not going to stop major brands and businesses cashing in on the false idea that in order to do yoga you must be wearing their leggings that cost over £100. If you don’t look the part then you can’t possibly be doing it right.
Wrong! Your yoga practice, however that looks for you is nothing to do with what you look like or what you are wearing. If you choose to include some form of movement in to your practice the most important thing is that you feel comfortable, confident and it doesn’t restrict your ability to move. And I’m happy to tell you that yes, pyjamas count! At home, if I’m practicing in the morning that often means me rolling straight out of bed on to my mat, still in my pjs.
Don’t let the idea that you have to be wearing a particular item of clothing stop you from starting this beautiful practice. I promise, you will enjoy it so much more wearing you favourite baggy jumper and jogging bottoms than wearing an overpriced pair of tight fitting leggings that you begrudge buying in the first place. My personal favourite, harem pants (think not quite so baggy MC Hammer trousers!).
Last month I wrote about starting a home yoga practice, the potential benefits and how it doesn’t have to be a commitment to move and/or meditate for hours on end every day.
I thought I’d delve a little deeper in to my ‘5 Steps to Start a Home Yoga Practice’ to give you some more information and tips to help you kick start and most importantly carry on with your home yoga practice.
First up…Quiet space! Find a space that is quiet and where you can be mostly undisturbed.
Now, I am under no illusion that this first step can be a challenge for some, especially if you have a busy household. But you don’t have to live in a monastery to have a home yoga practice and you don’t need to lock yourself away in a sound proof room. Is there a time of day when the house is a little more quiet? I myself love to practice in the morning before my partner (and the dog) gets up. Do you have a room where there’s not the constant throughway of household traffic, maybe somewhere you can close the door and just ask to not be disturbed if possible for 5 minutes?
Where possible, finding a space, however small, and a time, however brief to be in relative peace and quiet gives you the opportunity to practice a key element of yoga. In yoga, we learn to draw our attention inwards, to start to withdraw from the external world and experience what is happening with our breath, our mind and our body. So whilst a quiet space is not essential for this, removing as many external distractions as possible (that reminds me, it’s also a great idea to leave your mobile phone in another room so as not to be tempted by dings and pings of notifications and messages) will only make it that much easier to tune in to the sensations of movement, the rhythm of your breath and the activity in your mind.
Starting a home yoga practice can feel a bit daunting, especially if you are new to yoga or have only ever participated in teacher led classes but I promise you the benefits are endless.
Would you like a better mood, help managing stress and anxiety, time you otherwise wouldn't get to yourself, body awareness, build strength and flexibility? I could keep going!
But please don't think that a home yoga practice has to comprise of an hour of yoga poses followed by a 30 minute meditation. It can be as simple as sitting in a quiet space for 1 minute focusing on your breath. Or taking a minute to mindfully move your body in a way that feels good.
Yoga is so much more than just the physical practice that we often see on social media, TV and film etc. There is a whole history and philosophy behind it.
Aspects of the practice that involve breath work, meditation, guidance for living a more mindful life. Often the physical aspect of yoga that you would experience in a class or if you were to follow one of the many, many videos online is just a gateway in to the vast and fascinating world of yoga.
If you are ever interested to learn more then please don't hesitate to get in touch. Drop me an email or a message on Facebook or Instagram.
You could even try a 121 private session with me and if you wanted that session just to learn more about meditation or breath work, anything that's sparked your interest then I'd be happy to share my knowledge with you.
I have an introductory offer to anyone who books a 121 session with me, your first 60 minute session is just £15 with no obligation to book any further sessions. So if your curious about anything I've mentioned above then I'm here to help.
If you have come along to any of my yoga classes or courses, perhaps regularly or as a one off I’d really like to get your feedback.
Although I graduated as a yoga teacher almost a year ago now I will forever be a student of yoga and a student on a teacher’s journey. Every person that comes to my class is another opportunity for me to learn something about my teaching skills and how to develop them. I want to continue to learn as much as I can and getting to hear from those who have come to my classes about what they liked, didn’t like, why they continue to come back or why they’ve decided not to is invaluable information for me and my development. Anything I can learn about teaching yoga will hopefully mean I can improve as a teacher, reach and hopefully help more people.
So if you would like to provide some feedback, good, bad, constructive or otherwise then I honestly would be welcome to hear it. You can either email me at denise@thetallyogi.co.uk or use the button below which will take you to the Contact form on my website.
Thank you so much!
After a successful trial class in February I'm now starting a new monthly class at The Heart of Holistic Centre in Ongar High Street.
Taking on a slightly different structure to my usual weekly classes this is all about relaxing, restoring and replenishing. It’s a real treat and a gift to yourself that you oh so deserve.
Starting with some gentle and slow movement and yoga poses followed by basic breathing and mindfulness techniques. Concluding with a long, luxurious guided meditation and visualisation.
Each class is on the 3rd Friday of the month, 7-8pm. It's £12 and spaces are limited to just 6 per class so booking via my website is essential. No experience of yoga, breath work or meditation required. If you would like any further information about the class then please get in touch.
If you'd like to try a 121 yoga session with me then I have an introductory offer at the moment where your first 60 minute session is just £15.
In a 121 session you'll learn key yoga poses, breathing and mindfulness techniques. We'll explore how to find the best alignment that works for your body all from the comfort of your own home.
I will tailor the sessions to suit any thing specific you'd like to get out of them, for example if you want to work on flexibility or strength, maybe you want to focus more on stress relief.
After a short break over the holiday period and then having to cancel classes last week due to illness I'm back to normal with the Thursday evening class at Doddinghurst Village Hall and Saturday mornings at Rural Health and Fitness.
The picture above was taken during one of my classes at Rural Health and Fitness.
Hopefully by the next newsletter I'll have news on an exciting collaboration I'm working on with a local Ongar business where I'll be starting up a new class.
So stay tuned for further details!
I'm opening this course up to a maximum of 6 people in order to keep the group small so that we can spend more time and attention on curating a practice that’s tailored to you.
5 spots were booked up in the first month of me launching so if you're in two minds as to whether or not to join take a look the FAQs on the website or don't hesitate to drop me an email with any questions you may have.
However, if you're too late and can't book on to this course then still get in contact with me and I can ensure you're first on the waiting list to know when I release the next Beginner's course dates.
• The course is £70 per person for the whole 6 weeks. That works out at just £11.67 per 75min class.
• Starting Tuesday 9th January till Tuesday 13th February.
• 6:30 to 7:45pm at Doddinghurst Village Hall.
If you are new to yoga or want to reconnect to your practice then this course is ideal for you. I’m opening this up to a maximum of 6 people in order to keep the group small so that we can spend more time and attention on curating a practice that’s tailored to you.
• Learn key yoga poses with the correct alignment for your body.
* Learn easy breathing and mindfulness techniques to help de-stress.
• Delve a little deeper in to what Yoga is beyond the physical practice.
* Be able to attend a group yoga class with confidence in your own practice and a new found connection with your body.
• The course is £70 per person for the whole 6 weeks. That works out at just £11.67 per 75min class.
* Starting Tuesday 9th January till Tuesday 13th February.
• 6:30 to 7:45pm at Doddinghurst Village Hall.
Have you heard about the wonderful health benefits of yoga and have always wanted to try it but feel a little nervous about attending a general class?
I'm creating a 6-week course for anyone new to yoga or who wants to reconnect to their practice to learn the fundamentals of yoga.
Build strength and flexibility by learning how to do key yoga poses safely and suitable for your body.
Explore breathing and mindfulness techniques to help you de-stress.
This will be starting in the new year and I'll have more details on what to expect from the course, dates and pricing included in my November email newsletter but in the mean time if you are interested or would like some further information then please get in touch. Either click the button below to go to the contact page on my website or email me at denise@thetallyogi.co.uk
I'll be teaching 2 classes a week at a beautiful boutique fitness studio set in the heart of the Essex countryside.
Monday evenings 6:15-7:00pm
Saturday mornings 9:15-10:00am
Rural Health and Fitness are based in Hatfield Heath, Essex on a 700 acre farm. The scenery is truly amazing, the perfect place to practice yoga to feel grounded, connected with nature and bring calmness and clarity to your day.
The picture to the left is me teaching out by the lake on a Monday evening. Although most days classes will be held in the lovely new, spacious studio. Bookings can be made via Rural Health and Fitness so use the button below to visit their website. Or get in touch with me for further details.
I had the pleasure of teaching chair yoga to some of the residents at Dudbrook Hall Residential Home last week. I got such a warm welcome from the staff and residents and we practiced our yoga in their lovely orangery with the doors open as it was a beautiful sunny day.
After a quick introduction to myself and a little bit about what yoga is we did a simple breathing exercise where we took a few moments to notice our breath within the body. Breath awareness and breathing practices are an important part of yoga and it can simply be a few mindful moments of noticing how your breath feels and where you can feel it in your body.
We began our physical practice with some gentle eye exercises and took a journey throughout the body working our way down from eyes to face, neck and shoulders, arms, waist, legs and feet. Making sure the whole of the body had an opportunity to move and even using some imagery like picking fruit and putting it in a basket to make the movements more fun and engaging.
The residents were fantastic, joining in where they could and getting in to the spirit of yoga. As the class came to an end we finished with again noticing the breath within the body and paying particular attention to how the breath sounds. I love to end my yoga classes with a guided relaxation and this was no exception. We imagined that the sound of our breath was the sound of the ocean waves and we were standing on a beach on a warm sunny day, feeling the sand between our toes, the breeze on our face and hearing the familiar seaside noises in the distance.
I really hope everyone enjoyed themselves, I really did and I’m so grateful to the staff for giving me the opportunity to teach there. I’m also grateful that they have invited me back to teach again in a few weeks so I look forward to that.
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