Antenatal depression…what’s that?

Aparigraha: The Practice of Letting Go In yoga, Aparigraha—often translated as non-attachment or non-hoarding—is a practice that invites us to release what we don’t truly need. In a world that constantly encourages accumulation, Aparigraha reminds us that true freedom lies not in having more, but in needing less. By letting go—of physical clutter, expectations, and emotional burdens—we create space to breathe, to move, and to be fully present. Stepping onto the yoga mat, we can begin to notice how we hold ourselves. Where is there tension, gripping, tightness? Is it needed to support us, or is it a habit born of stress? Often, what we carry physically reflects what we carry emotionally. Letting go on the mat mirrors the work we do off the mat—clearing space in our bodies, minds, and lives so that we can move with greater ease. This practice extends beyond the body to the spaces we live in and the thoughts we hold onto. We have so much—objects, responsibilities, mental noise—that it can feel overwhelming. But if we truly want to connect with ourselves, we don’t need more; we need less. Stripping back creates the space we need to thrive. For parents and caregivers, this might mean releasing the pressure to have all the latest baby gear, letting go of perfectionism in postpartum recovery, or simplifying routines to find ease. Non-hoarding is an invitation to trust that we already have enough. Aparigraha also calls us to examine our desires. What do we grasp for? We live in a world that constantly tells us we need more—more things, more success, more approval—to be happy. But is that really true? As Gandhi said, "The world has enough for everyone’s need, but not enough for everyone’s greed." Comparison fuels this cycle of wanting. Rumi reminds us: "Give up wanting what other people have." For new parents, this might mean letting go of comparisons—of birth stories, of baby milestones, of how quickly someone "bounces back." Instead of striving for an illusion of perfection, we can cultivate contentment with what we have and where we are. Another powerful aspect of Aparigraha is letting go of attachment to outcomes. Why do we practice yoga? Is there a goal—relaxation, strength, clarity? While intention is valuable, being fixated on a specific result can lead to frustration. In the Bhagavad Gita, Krishna tells Arjuna: "You have the right to work, but never to the fruit of work." This means we are called to act, to engage fully, without being attached to the results. Whether in yoga, work, or relationships, the practice itself is enough. This is especially powerful for parents navigating pregnancy, birth, and the unpredictable journey of raising children. We do our best, but we cannot control every outcome. Rather than being fixated on milestones, we can focus on being present in the process—whether it’s during pregnancy, in the postpartum period, or in the ever-changing reality of family life. We also hold onto ideas about ourselves that may not serve us. "I’m not good enough." "I should be further along." "I must meet certain expectations." These beliefs weigh us down. Emotions, too, can become burdens when we grip them too tightly. Anger, for example, is like a bar of soap—the tighter we hold it, the more it slips away. Instead of clinging to emotions, we can allow them to rise and fall like waves, knowing that they are temporary. Sometimes, the fears we hold aren’t even ours. A recent trip to London reminded me of this—unexpected anxiety surfaced, triggered by old warnings and experiences that weren’t relevant to my current reality. I had internalized messages about safety, crowds, and potential risks, yet everything went smoothly. This is much like the fears we carry into birth—stories from TV, family, or past generations that shape our expectations. But birth, like all experiences, is unique to each person. Just as I let go of old narratives about navigating a busy city with children, we can let go of outdated or unnecessary fears around birth. By surrounding ourselves with positive stories, affirmations, deep breathing, and visualization, we create space for a new and empowering experience. For new parents, this practice is invaluable. Parenthood is filled with expectations—both internal and external—but by releasing attachment to a specific way of being, we allow for more grace, more presence, and more ease. Aparigraha invites us to let go—of things, expectations, comparisons, and emotional burdens. In doing so, we create space for what truly matters: presence, connection, and a life lived with intention. Whether on the mat or in daily life, we can practice releasing our grip and trusting that, in this moment, we have enough, we do enough, and we are enough. Join me for Hatha classes in Norwich to explore this theme, and woven throughout my prenatal and postnatal classes.

In the yogic tradition, Brahmacharya is often translated as celibacy, or conserving sexual energy for spiritual purpose. This may not immediately seem relevant to your life, - however there is a deeper meaning about right use of energy, balance, and mindful moderation that can be applicable to all of us. In a world that constantly demands more—more time, more effort, more consumption—this ancient principle offers a guiding light for how we can live in harmony with ourselves and the world around us. Brahmacharya in Modern Life In today’s fast-paced society, where burnout and overstimulation are common, Brahmacharya teaches us to honour our limits. It invites us to question: Where are we expending too much energy? Where are we depleting ourselves unnecessarily? By embracing moderation and intentionality, we can cultivate a sense of inner balance, helping us navigate work, relationships, and personal growth with greater ease. As we transition into Spring, nature itself mirrors the wisdom of Brahmacharya. After the dormancy of winter, energy begins to rise—but in a measured, gradual way. The first buds don’t rush to bloom; they unfold at their own pace. This is a reminder to emerge from our own "winters" with care, pacing ourselves rather than rushing full-speed ahead. However with the warmth and sunshine we might be tempted to rush into projects and take on too much. Especially when we are brought up in a culture where productivity is valued. It is worth noticing where you spend your energy. If you are tired, considering how much sleep and what you spend your precious life force on can be insightful. Are you wasting it on ruminating or worrying? (Our brain uses approximately 20% of our energy, and there’s only so much they can process!) Are you resting enough? How much time are you spending on a screen? Pregnancy, Postnatal, and Family Life For those on the journey of pregnancy, postnatal recovery, and family life, Brahmacharya is an essential practice. During pregnancy, we are naturally called to slow down, nourish ourselves, and listen deeply to our body’s changing needs. It can be a challenge for anyone who likes to be in control and finds change difficult. Acceptance and embracing the idea of conserving energy is key. If we don’t, we might be even be compelled to slow down by uncomfortable symptoms such as extreme fatigue, back pain or Symphysis Pubis Disorder. Moderation in our food and drink naturally occurs towards the end of pregnancy, as we might need to eat little and often to accommodate for the growing baby. Certain foods might cause heartburn and we have to be mindful of what we take in. Despite the old saying "eating for two" we know this is just not necessary. The NHS says we only need 200 extra calories in the last 3 months, equivalent to two slices of toast. Continuing to eat a healthy balanced diet is key. This continues once baby is born, though i f you are breastfeeding you may need more calories. The postpartum period asks us to conserve our energy, prioritising rest and gentle movement rather than rushing to "bounce back." At a time when we might be low on sleep, question where is it most important to spend your precious energy? Where can you ask for help? Sometimes "less is more". From my own experience of being keen to get out and about to mum and baby groups, but then overdoing it! Take each day a step at a time and be gentle. For parents and families, Brahmacharya is about knowing where to direct energy wisely. It reminds us that we don’t have to say yes to everything. It’s okay to set boundaries, to take moments of stillness amidst the chaos, and to embrace simplicity in daily life. As well as this, modelling and practising moderation and patience is a great skill for children to learn. There is not always instant gratification (as electronic devices give) and we don't have to eat the whole Easter Egg in one go! Whether it’s choosing quality over quantity in family time, creating space for self-care, or limiting screen time, mindful moderation allows us to be more present and engaged with our loved ones. Practicing Brahmacharya On and Off the Mat On the yoga mat, Brahmacharya can be practiced by honouring our physical energy. In a yoga class you will often be asked to tune into yourself on that given day, and I encourage you to do so in a home practise too. Asking, “What do I need today?” This leads us to respect the body’s signals – deciding when to push ourselves and when to be more gentle. To choose sustainable movement over force and working with breath rather than against it. Instead of pushing to extremes, we focus on balanced effort, ensuring that our practice is nourishing rather than depleting. Off the mat, Brahmacharya shows up in our daily habits: how we eat, how we use technology, how we manage our schedules. It’s about cultivating discipline without deprivation—savouring just enough, consuming mindfully, and creating space for what truly matters. Religious Parallels Although from different religious backgrounds, I have observed how the Christian practice of Lent aligns with Brahmacharya. Lent is a 40-day period of prayer, fasting, and self-examination that leads up to Easter, a time for Christians to remember Jesus's life, death, and resurrection. Lent, like the yogic practise, encourages conscious abstention. Not as a means of restriction, but as a way to refocus and realign with deeper values. Whether it’s reducing distractions, simplifying our diet, or creating space for mindfulness, both Spring and Lent offer us an opportunity to reset and embrace moderation in a meaningful way. Living Brahmacharya with Grace This is my interpretation of Brahmacharya from my own understanding and experience, and others may teach and interpret it differently. Yoga is an ancient practise that is ever evolving and changing! As I see it, Brahmacharya isn’t about rigid self-denial; it’s about choosing what serves us best, moment by moment. It’s about knowing when to give and when to hold back, when to engage and when to rest. By weaving this wisdom into our daily lives, we cultivate a sense of harmony—not only for ourselves but for those around us. This season, may we embrace balance, honour our energy, and move through life with a mindful, abundant heart. Amber teaches Hatha Yoga, Pregnancy and Postnatal Yoga and Family Yoga in Nowich

Pregnancy is a transformative time, and yoga can be a wonderful practice to support both body and mind. But if you’re expecting, you may be wondering: Can I do pregnancy yoga with certain conditions? The answer is often yes—with modifications. Let’s explore how to safely practice yoga during pregnancy and address common concerns such as SPD, Placenta Previa or a breech baby. Yoga During Pregnancy: What to Avoid While yoga is generally beneficial, some poses and techniques should be avoided during pregnancy. These include: Deep backbends and deep core work (to prevent overstretching and pressure on the abdomen) Double leg lifts (which put strain on the lower back Lying on the front (to protect the growing belly) Cross-over and reverse postures (except for reverse triangle) Jumping from pose to pose (as it can be jarring to the joints and uterus) Lying on the back after 30 weeks (which may reduce circulation) Deep twists (if they feel uncomfortable) Long-held poses (due to increased flexibility from the hormone relaxin, which can lead to overstretching) Certain pranayama / breathing techniques (see below) A good rule of thumb: if it doesn’t feel right, don’t do it! Some debate exists around downward-facing dog—some sources advise against all inversions, while others suggest it’s fine if held for no longer than five breaths. Listen to your body and do what feels right. In a class a teacher should offer you alternatives if you don't want to practise an inversion. Breathing Techniques: A Note of Caution Breathing techniques, or pranayama, are incredibly helpful during pregnancy, but it’s best to avoid any that involve holding the breath, as this can lead to dizziness. Instead, focus on deep, steady breathing to promote relaxation and oxygen flow. Pregnancy Yoga Modifications for Specific Conditions Certain pregnancy-related conditions may require additional modifications. Here’s how to adapt yoga practice safely: Symphysis Pubis Dysfunction (SPD) SPD, also known as Pubic Symphysis Disorder, causes pain around the pelvic joint due to instability. Avoid: One-legged weight-bearing poses (such as climbing stairs, getting in and out of cars, or standing on one foot) Wide-legged poses (instead, use kneeling or staff pose for seated positions) Deep squats, warriors, and pigeon pose (which may increase pain) Instead, keep movements small, sit on blocks for support, and engage in gentle stretching without straining the pelvis. PGP, Pelvic Girdle Pain, refers to pain in the pelvic girdle area. You might find yoga is helpful in easing and preventing PGP, or you may need modifications similar to SPD. A qualified yoga teacher may recommend working with a physiotherapist to address the pain further. Placenta Previa Placenta previa occurs when the placenta is positioned low in the uterus, partially or fully covering the cervix. If you have been diagnosed with this condition: Seek medical approval before attending a yoga class. Avoid physical asanas if you have experienced bleeding. Focus on gentle movements and breathing exercises. Avoid deep pelvic-opening poses, such as deep unsupported squats. Use props like blocks to modify poses Breech Baby A breech baby means the baby is positioned bottom-first rather than head-down. While some poses should be avoided, others can help encourage the baby to turn, such as: Inversions (downward-facing dog, supported bridge pose) Child’s pose with hips raised Cat-cow pose (which may encourage optimal positioning) Many women instinctively feel the need to move onto their hands and knees in late pregnancy—this natural urge aligns with techniques that help reposition the baby. Other queries Pregnancy can come with many different concerns and you may wonder if you can practise yoga. If you are carrying twins, if you have high or low blood pressure, if you have a high BMI or many other questions come up. In all of these situations you can practise yoga in pregnancy. Yoga can be beneficial in reducing stress, improving mobility, and supporting overall well-being. Pregnancy yoga is about listening to your body and moving in ways that feel supportive rather than restrictive. When would you NOT practise yoga in pregnancy? Unless your doctor has prescribed bed rest (such as in the case of full placenta previa), pregnancy yoga is generally safe and adaptable for most women in the second and third trimesters. Working with a knowledgeable instructor ensures you receive proper guidance and modifications tailored to your body’s needs. If you are your first trimester (i.e. up until 12-14 weeks of pregnancy) it is not recommended to attend a Pregnancy Yoga class. The reasons for this and alternative suggestions are given in another blog Whether you have SPD, PGP, a breech baby, or any other concern, yoga can be a valuable practice to help you move through pregnancy with more ease and confidence. If in doubt check with your local teacher, and remember to listen to your body: your comfort and well-being come first! Amber teaches Pregnancy and Postnatal classes in and around Norwich.

Satya: The Practice of Truthfulness in Yoga and Life Satya, the Sanskrit word for truthfulness, is one of the Yamas outlined in Patanjali’s Yoga Sutras. It is an essential principle in yoga philosophy, guiding us towards honesty in thought, speech, and action. Truthfulness extends beyond simply telling the truth; it encompasses authenticity, integrity, and the courage to live in alignment with our values. Satya challenges us to examine the stories we tell ourselves and others, making space for vulnerability and deep self-awareness. As Brene Brown, a leading researcher on authenticity and vulnerability, reminds us, “Authenticity is the daily practice of letting go of who we think we’re supposed to be and embracing who we are.” Practicing Satya on the Yoga Mat When we step onto the yoga mat, Satya invites us to practice with honesty and self-compassion. This means listening to our bodies and respecting our limitations rather than forcing ourselves into a posture to meet an external expectation. It also means being truthful about our motivations for practicing yoga—are we here for self-care, personal growth, or external validation? Embracing truthfulness in practice leads to a more profound and authentic connection with ourselves and the present moment. When practising the postures, asanas, we can pay attention to our physical alignment and whether we are “cheating” by moving another part of the body. This is likely to be an unconscious decision by our body to compensate, but becoming aware of this can help us to undo the knots and repetitive patterns in our movement. This is often seen when holding babies, so in my postnatal classes we cover posture and baby holds.

“People ask me what my religion is. I tell them, “My religion is kindness.” His Holiness the XIV Dalai Lama In yoga, the principles that guide us are known as the Yamas and Niyamas, coming from the Yoga Sutras. Patanjali set out these ethical guidelines which can be interpreted today as a means towards living a balanced, meaningful life. The first of these Yamas is Ahimsa, often translated as non-violence, non-harm or compassion. While this might sound simple at first, Ahimsa has a profound depth that touches every aspect of our lives, from how we treat others to how we care for ourselves. In this blog, I want to explore what Ahimsa means, how it can be applied on the yoga mat and in daily life, and how it particularly relates to pregnancy, the postnatal period, and family life. What is Ahimsa? At its core, Ahimsa is the practice of non-violence in thought, word, and action. It’s more than simply avoiding harm—it’s an active choice to cultivate kindness, compassion, and understanding. This principle invites us to approach ourselves and others with gentleness, avoiding judgment, criticism, or unnecessary harm. Ahimsa begins with awareness. Often, harm is unintentional or stems from a lack of understanding. By bringing mindfulness into our actions, we can recognise where harm might be occurring and take steps to align our behaviour with kindness and care. Ahimsa on the Yoga Mat On the yoga mat, Ahimsa encourages us to practice with compassion for our bodies. It’s easy to push ourselves too hard, striving to achieve the “perfect” pose or comparing our abilities to others. Ahimsa reminds us to honour where we are, letting go of judgment and respecting our limits. For example: • Listen to Your Body: If a pose feels painful or uncomfortable, modify it or take a break. Yoga is not about forcing your body but working with it in a nurturing way. • Be Kind in Your Mind: Notice your inner dialogue during practice. Replace critical thoughts with encouraging ones, such as “I’m doing my best today.” • Create a Safe Space: Whether in a class or at home, ensure your practice space feels supportive and free of distractions, allowing you to focus on your well-being. Ahimsa in Daily Life Off the mat, Ahimsa asks us to approach the world with empathy and care. This might involve: • Kind Communication: Speak with honesty and gentleness, avoiding words that might hurt others. Practice active listening to truly understand others’ perspectives. • Compassionate Choices: Consider how your actions impact others, animals, and the planet. This could include choosing cruelty-free products or reducing waste to care for the environment. • Self-Compassion: Ahimsa also means being kind to yourself. Let go of self-criticism and prioritize rest, nourishment, and self-care when needed. Ahimsa During Pregnancy and Postnatal Life Pregnancy and the postnatal period are times of immense change, both physically and emotionally. During these stages, Ahimsa takes on a unique relevance, guiding us to care for ourselves and our growing families with gentleness and love. • In Pregnancy: o Practising Ahimsa during pregnancy means honouring your body’s needs as it nurtures new life. Rest when you’re tired, nourish yourself with wholesome foods, and avoid overexertion. On the yoga mat, focus on poses and practices that feel supportive, avoiding anything that creates strain or discomfort. o Emotionally, Ahimsa might mean letting go of perfectionism and embracing the changes in your body with acceptance. Pregnancy is a journey, and it’s okay to have days where you feel less than your best. Approach these moments with kindness. • In the Postnatal Period: o After childbirth, Ahimsa reminds us to be patient with ourselves as we recover. The body has done incredible work, and healing takes time. Avoid comparing yourself to others or feeling pressured to “bounce back.” Focus on gentle yoga practices and deep relaxation. o Connecting with your baby in a nurturing way that prioritises tenderness, this might mean skin to skin, gentle baby massage or yoga. Every baby is a person too, and deserves respect. We can do this for instance by telling them you are going to give them a massage or change their nappy. o Emotionally, Ahimsa might involve seeking support when needed . Whether it’s asking a partner to help with household tasks or joining a postnatal yoga group, kindness includes allowing others to care for you. Ahimsa in Family Life and with Children Ahimsa offers a beautiful foundation for parenting and family life. It invites us to cultivate a home filled with understanding and respect, where every member feels valued and safe. • Practising Ahimsa with children means approaching them with patience and empathy. Children are constantly learning, and mistakes are part of the process. Instead of reacting with frustration, guide them with gentle encouragement. • Modelling self-kindness is also a powerful way to teach children about Ahimsa. When they see you treating yourself with care and speaking kindly to yourself, they learn to do the same. • In family relationships, Ahimsa encourages us to listen deeply, avoid harsh words, and address conflicts with compassion. It’s about creating a supportive environment where everyone feels heard and loved. Embracing Ahimsa Ahimsa is a lifelong practice, one that deepens as we bring it into different areas of our lives. It starts with small, mindful choices—a moment of patience, a kind word, or a gentle stretch on the yoga mat. Over time, these small acts create a ripple effect, fostering greater peace within ourselves and in the world around us. Whether you’re on the mat, navigating the challenges of parenting, or simply moving through your day, Ahimsa reminds us to lead with love and compassion. It’s a practice that nurtures not only ourselves but everyone we encounter. Join me in embracing Ahimsa in your yoga practice and daily life. Whether you’re expecting, a new parent, or simply looking to bring more kindness into your world, yoga can support you on this journey. Contact me at Yoga with Amber for classes and resources tailored to your needs.

I have been pregnant twice, and I was lucky to have two straightforward pregnancies. Although I did experience some prenatal symptoms such as nausea, indigestion, cramps, fatigue and back ache, I believe that these were eased by some of the choices I made. These are also things that often come up in conversation in my Pregnancy Yoga classes, so in this blog I want to share some of the things that help me in my pregnancies. These are my personal experiences and by no means a prescriptive list of what you should do! Listen to your own body, situation and needs. 1.Keeping active Before my first pregnancy I was fairly active, I went to fitness classes, “body balance” and swimming, and I kept doing so through my pregnancy. I took up Pregnancy Yoga, and carried on with yoga afterwards as well. There are many benefits to yoga during pregnancy, which you can read in another blog here . I kept up gentle exercise in swimming (be careful of breaststroke if you have pelvic pain) and walking is amazing. Even in my second pregnancy, when I had I had a two-year-old in lockdown I was kept active with her, doing around 7000 steps a day. By my second pregnancy I had started running too, but stopped when I was feeling sick. However it is safe to keep running and you can keep up with your previous exercise, as the NHS recommend keeping active during pregnancy ( read more here .) 2.Posture Being aware of my posture throughout the day I believe helped me to ease discomforts such as back pain and indigestion. Even now as a yoga teacher, I don’t have the best posture, but pregnancy helped to remind me to sit and stand more evenly! Standing with my weight on both feet, and flattening my lower back slightly helped my lower back (your pelvis may be differently aligned so do check with a physio or yoga teacher). Sitting upright instead of slumping in a sofa (use cushions, or sit leaning against the sofa – see photo), and not crossing my legs would give baby space to move into an optimal position. These were also better for my hips and knees and digestion! These are things I can encourage and remind in a yoga class, but taking it into your daily life makes a big difference, well it did for me. 3.Pregnancy pillow It is recommended to sleep on your side during pregnancy, to reduce the risk of stillbirth ( read more from Tommy’s here ). But it is not always comfortable. It’s usually suggested to have a pillow between your knees and ankles which can help it feel more comfortable. You don’t have to get a special “pregnancy pillow” but I did and I loved it so much I still use it 7 years later! Also an extra thin cushion or blanket under my left hip because I had some hip pain. 4.Connecting with other people In my first pregnancy, I didn't really know anyone else who was pregnant. When I started attending pregnancy yoga I met other people in the same situation as me, and it was great to know others were going through the same things, learning along with me. We kept in touch, and in the pregnancy and postnatally was such a lifeline to be able to message and help each other. Even in my second pregnancy, when I did then have some friends with babies, it was still lovely to be in group of pregnant people at yoga classes. 5.Nutrition We know that a healthy balanced diet is key to our health, so this applies prenatally as well. Personally I needed to eat little and often, especially into the third trimester, but you don't need to eat for two! If you do get hungrier (and you do need more calories in the third trimester) stick to nutrient dense and nutritious snacks and small meals. As for cravings, I feel this is somewhat our body telling us what we need. In my first I really wanted juicy fruits, I was due in September, so I believe that was keeping me hydrated over the summer. If you have non food cravings of course don't eat these! NHS recommendations can be found here , and if you have concerns then see a nutritionist. 6.Hypnobirthing Hypnobirthing helped me so much, because I was really scared of giving birth. I was enjoying my pregnancy, but didn’t know how I could cope with birth. There is more about this wonderful method on my website, but suffice to say I actually looked forward to birth. I went on to have two incredible birth experiences and ultimately changed my life as here I am now teaching it. 7.Seeking help when you need it I advocate listening to your body and following your instincts. However that doesn't mean you have to do everything alone. So for example, when I was concerned about reduced movements we called up medicom and spoke to the midwife. She helped me and reassured me. Asking for help and support is okay. Second time around I needed help with looking after my daughter. I was growing another human being and my body was more tired, that is normal. 8.Accepting the changes and differences A lot of us are used to very much being in control and used to how we look and feel. Of course pregnancy changes things. For some people, that's very welcome, they enjoy it and embrace it but for some people, this can be really challenging. Knowing that it is normal for your body to be changing helped me. It was frustrating when I couldn’t do things I could usually, walking slower, towards the end breathing is harder. But learning about things such as you have less lung capacity, helped me to give myself a bit of kindness. So cut yourself some slack. Allow yourself to rest a little bit more, and know that every day is one day closer to meeting your baby! I hope sharing my experience helps you. This is not a complete list - I am very grateful to the support of my husband, my family and the NHS too, and I am sure there are other things that helped me to have some positive experiences. As I said at the start, do take your own lifestyle and needs into account first.

Family Yoga is when children and adults practise yoga together. It is an opportunity to spend time together in a meaningful, fun and connected way. You may know that yoga has physical and mental benefits, but when we get kids and grown ups doing it together we promote everyone’s wellbeing. Family Yoga might be doing yoga at home together, I offer sessions based around a theme which is often seasonal, involving imagination, games, partner work and mindfulness, which is what I will talk about here. Bonding and connection The word yoga means ‘to yoke’ or ‘to bind’, and it is talked about how it means to connect the body and the mind. We could also think about connecting with each other. Family Yoga is quality time together, without any special equipment needed, without screens. It is a great way to develop the bond between family members and have fun together. Adults and children are asked to work together on poses or in games, so teamwork and collaboration is needed. Also a great way to get siblings cooperating! In a group class we might meet other families with a similar ethos and build our own community. Improve physical health Most of us need to get more active! The NHS recommends 3 hours of daily physical activity for under 5s , and 60 minutes of moderate activity for older children, 150 minutes per week for adults . We all need to move for our bodies to work effectively, and particularly children need regular movement to help their brains to focus and learn. There are also many benefits to our physical body systems of yoga, including for the lymphatic system, which boosts the immune system so we can fight off illnesses. In fact, yoga is good for all the body systems of children and adults! Moving also helps with better sleep, which also helps our mood and overall wellbeing. Improve mental health We know that yoga in general can reduce stress, anxiety and improve our mental health. This means through Family Yoga, both adults and children are benefitting. We live in a busy world and perhaps both adults and children need a way to “de-stress” and learn tools to self-regulate their nervous system. Mindful movement, breathwork, relaxation, all of these can help us. Whether these are ways to calm ourselves, or ways to boost our energy, we can learn to tune into our bodies and manage our own emotions. With adults also present they can help by modelling this to children, and continuing this at home after a session. We also laugh and play a lot in Family Yoga, exploring poses, seeing what works, what looks silly. Laughter is so important, to release the pent up energy and anxieties, and it also boosts endorphins which is great for the body. Self confidence Yoga can promote a sense of self confidence, as it is non-competitive compared to many other forms of movement. There can be a real sense of achievement when children can do something new, perhaps that they have struggled with, or perhaps something that their parent cannot do! This is great for their mental health to feel seen. Another aspect is that yoga is accessible to everyone, and that every BODY is welcome and amazing. We celebrate what we CAN do and may use affirmations that the whole family can take on board. It’s a change to be creative and use our brains in different ways. I love when people come up with something new in class! A break from screens Lets come back to that yoga is a break from ‘screen time’. There are many positives to technology, but it is important to have balance, and sometimes children spend to many hours on phones, tablets and in front of the TV. (There is a study which considered the effects of screen time here. ) There are lots of great yoga videos online, but nothing beats doing it in front of your mum, dad, granny or sister, a real person to give you feedback and to interact with. What I love about Family Yoga is that we are sharing the benefits. Both adults and children gain from the yoga session, and can take this into the rest of their lives. Plus if one person forgets the games and tools they learn someone else might remind them. It is a team effort, just like life. We are all connected and with that connection comes greater happiness and wellbeing for the whole household. Amber runs Family Yoga sessions in Norwich, Norfolk.

“As the darker evenings arrive I find I begin to become a little anxious and just want to curl up at home. Yoga brings a positive calm feeling to those evenings for me. My yoga practice helps me embrace the changing seasons not fear them.” C - Yoga student Autumn means shifting into the darker half of the year, where the nights are longer and colder, wetter and windier weather arrives. Many of us find this challenging, particularly once the clocks change in the UK. We can end up staying in at home, less active physically but the mind is still busy. Here I want to give you some tips on how to embrace this season using the practises from yoga. The ancient practise offers much for our modern lives, ways to keep our bodies moving and to calm our minds. Embracing the season Yoga encourages us to practise acceptance – of the changing season and of ourselves. It is typically British to moan about the weather, but we know we cannot change it! So unless we migrate to a warmer climate, we may as well embrace it. Noticing the wonderful things there are about the season, or practising gratitude helps with the feeing of contentment or “Santosha”. Noticing the bounty that autumn brings – from acorns, ripe fruit and root vegetables to enjoying cosy evenings and the warmth of a fire. I love watching how the leaves on different trees change day by day, and all the striking colours. Over the last few years I have found that simply noticing how my mood, energy and posture shifts in the autumn and winter helps me to be kinder to myself. On a rainy day I will get some work done, and when there is sunshine I’ll get outside for some movement and vitamin D. Plus, after the busy outward time of summer it can be good to reconnect to ourselves with a mindful practise such as yoga. Release and let go The season of Autumn is a transition from Summer to Winter. The natural world is preparing for the season of rest, by conserving energy as we can see quite dramatically in the deciduous trees. The leaves of these trees are used for collecting sunlight, so when the wheel of the year turns and there is less light, they literally let go of the leaves. It is a gradual and beautiful process, and one of the joys of autumn. We observe this preparation in animals too, gathering food stores for the colder winter months. As humans, in the past we would have done the same. And whilst we have our modern lives with artificial lights and supermarkets, we might still find our energy and motivation lessen. If after summer you feel “burnt out”, allow yourself to free up space for what really matters to you. Take inspiration from this “letting go”. You could do this now, consider one thing that you could let go of. Maybe a task, an expectation, a thought about yourself. Like with the trees, let this be a gradual process and give yourself time to adjust. If this feels difficult, start with the breath. Try a long slow exhale, thinking of how we release the carbon dioxide we don’t need. This longer exhale can bring us into the parasympathetic nervous system aka “rest and digest”, which means our body knows it is safe. There are some lovely meditation practises that can help us to let go too such as this one from Yoga Through the Year. Letting go also inspires my autumn asana (postures). Group yoga classes and my own practise focus more on releasing physical tensions. In the cold we might start to hold our posture differently, and not be moving as much, so getting relief in yoga can help. We can release the physical tensions from other activity, stress or anxiety. When we are in the “flight or fright” or sympathetic nervous system, our skeletal muscles are primed to go. This can soon build into tensions in the body causing discomfort or exhaustion. Through practising a range of yoga postures we can free up these knots so that we feel better in ourselves, and are able to rest the body more comfortably. Warmth, strength and motivation Whilst this letting go is important, our modern lives require us to keep going to work and school, so we might also focus on keeping up our motivation in the dark mornings and evenings. Much like the squirrel gathering nuts, we could use these months to build up a store of strength and healthy habits. Autumn means change, you can feel the wind blowing us about, so finding routine and stability is important. A regular yoga practise can help us, whether that is once a week in a class, morning meditation, or a relaxing yoga nidra. Yoga poses that might help with this involve the core muscles such as plank or boat. These poses also bring warmth to the body. This is another benefit of yoga for the cooler months, as we can do it indoors yet get quite physically active. Warming poses include squats that get big muscles working, or the abdominals. This stimulates our circulatory system to work more effectively, bringing fresh oxygen around the body. This also boosts the immune system and even the digestive system, which can slow down in the cold to conserve energy. The breath can help here too, a stimulating breath such as “shining skull” pranayama is warming, and cleansing our respiratory system (good for combatting winter illnesses!) Research shows it can help MS too. Immune System The weather turns colder and suddenly the colds and flu season is here. There are of course things we can do to reduce the spread of germs, but there is also a lot we can do to help our bodies when we do encounter them. Yoga is one amazing way to help boost our body’s ability to fight the bugs. Yoga helps to lower stress, which means our body systems work more effectively. It also helps the lymphatic system, which houses the immune system, and gets ride of toxins. It has no pump of its own so by practising yoga poses such as Sun Salutations, or inversions, we help the body to get rid of waste. Getting enough rest is important for our health too, and yoga helps with this. A typical class ends with Shavansana, relaxation (and given time I would always do a longer one!). We could that say Autumn is about bringing balance, with the night and day equal at the Autumn Equinox. It reminds me to balance the activity and rest in my life, something that I often need reminding! A practise such as yoga nidra or deep relaxation promotes that rest, especially good if we aren’t get enough sleep at night. “Yoga has taught me how to truly embrace the drawing down and inward energy of autumn and how to work with it instead of fighting against it as the weather gets colder.” M, yoga student I love to embrace the seasons in my weekly yoga classes in Norwich, and hold a mini retreat for mums, this year on October 12th. Please get in touch to join us. Yoga with Amber.

Oxytocin What is Oxytocin? It is known as the "bonding hormone", "love hormone" or “birth hormone”, and it does all these! It is a hormone that is produced in the Hypothalamus and helps with social bonding, love, birth and more. Oxytocin makes us feel good, that warm and fuzzy feeling, and helps to reduce pain and inflammation. The root of the word actually means "quick birth". It encourages labour to start, to progress and as the uterus contracts more it stimulates more oxytocin to be produced. Synthetic oxytocin is given to induce the start of labour and to speed things up if labour stalls. Therefore Oxytocin is something we want to encourage naturally in birthing. Why? - It is needed for the uterus to work effectively in labour, stimulating uterine contractions - It is a mood-enhancer, so we feel good - It reduces pain (think when you are feeling loved everything feels better?) - It accelerates healing and reduces inflammation. - It also promotes bonding with your baby once they are born. So it's a good idea to promote oxytocin during pregnancy and birth! How can we do this? Cuddles Kissing Massage Feeling nurtured Feeling safe Relaxation Sex Nipple stimulation Breathing techniques that stimulate the vagus nerve e.g. “bubble breathing” (see below) Yoga postures to encourage love and opening the heart When you are thinking about where you want to give birth, consider making this a place that you feel safe and supported. Whether that is at home, in a midwife unit or a hospital, you can make it your own. Have cosy low lighting when possible, home comforts like cushions and blankets, relaxing and familiar smells and music. The people around you are important too, do you feel safe and supported with your birth partner and anyone else who will be there? Hypnobirthing gives us lots of ways to promote oxytocin and facilitate a smooth birth and can help with more information about this and breathing techniques. Bubble breathing - The beautiful thing about the breath is we can use it to control our mind and body. When we control the breath and lengthen the out breath we tell our body that we are calm and that all is well. In Hypnobirthing and Pregnancy Yoga I teach "Bubble Breathing", where we visualise blowing bubbles into a beautiful blue sky. Not only is this a happy image, we breathe out through the mouth in a long, slow, exhale. This also stimulates the vagus nerve, which helps to produce oxytocin. This is the "love hormone" which boosts mood and reduces pain. All good! Postnatally - You now know about Oxytocin in relation to birth, but that’s not the end. Oxytocin floods the mothers body after birth, stimulating more uterine contractions which stops bleeding and supports recovery, but also encouraging milk production and connection with baby. This is one reason why that hour after birth is so precious for bonding. We can continue to encourage bonding, through eye contact, touch, massage, baby yoga, singing and talking with your baby. Baby and Postnatal Yoga classes involve all these. Oxytocin also helps with breastfeeding. It promotes milk production and the “let down” reflex, so all of the suggestions above about feeling relaxed, safe and nurtured also apply after your baby is born. Calming breaths and feeling looked after can really help with establishing breastfeeding. It is also promoted through connection with other adults, bonding between mums is just as important, which is also encouraged in Baby and Postnatal Yoga classes. Connecting with your partner, loved ones and friends all helps with this feelgood, love hormone oxytocin. Amber teaches Pregnancy Yoga, Postnatal Yoga and Hypnobirthing in Norwich. Get in touch on hello@yogawithamber.co.uk