Little Yogi Bear's Picnic

In our busy modern lives, rest often feels like a luxury rather than a necessity. Even when we stop moving, the mind can keep racing—planning, worrying, or replaying the day. Yoga Nidra, often described as “yogic sleep,” offers a different kind of rest: one that nourishes the nervous system deeply while we remain consciously aware. This ancient yet increasingly relevant practice invites us to slow down, let go, and rest in a way that supports both body and mind. What Is Yoga Nidra? Yoga Nidra is a guided meditation practised lying down, usually in Savasana. You are led through a series of stages—such as settling the body, breath awareness, body sensing, imagery, and rest—designed to move you into a deeply relaxed state. Although the body appears to be asleep, the mind remains gently alert. This unique state between waking and sleeping allows the nervous system to fully settle, while awareness is maintained. Unlike many seated meditation practices, Yoga Nidra requires no effort, concentration, or physical ability. You simply lie down and listen. In yoga philosophy, this state is said to access deep layers of consciousness where restoration and healing can occur. A Brief History of Yoga Nidra The roots of Yoga Nidra can be traced back to ancient tantric practices, but the form most people are familiar with today was systematised in the 20th century. In recent decades, the practice has been carefully researched, adapted, and re-rooted in its wider yogic and tantric context by teachers such as Uma Dinsmore-Tuli and Nirlipta Tuli. Through their work and the founding of The Yoga Nidra Network, Yoga Nidra has evolved into a trauma-aware, inclusive, and accessible practice. This approach recognises rest as a deeply political and healing act—especially in cultures that value productivity over wellbeing. It also honours the diverse roots of Yoga Nidra, moving beyond a one-size-fits-all approach. The Benefits of Yoga Nidra Yoga Nidra supports wellbeing on many levels: • Deep nervous system rest – It activates the parasympathetic “rest and digest” response, helping the body feel safe. • Improved sleep – Regular practice can help with insomnia and broken sleep. • Stress and anxiety reduction – By calming the mind and body together. • Emotional regulation – Creating space to process feelings without overwhelm. • Physical restoration – Supporting healing, immunity, and energy levels. • Mental clarity – Many people report feeling refreshed, clearer, and more grounded after practice. One session of Yoga Nidra can feel as restorative as several hours of sleep, particularly when we are overtired or depleted. Yoga Nidra in Pregnancy and the Postnatal Period Yoga Nidra can be especially supportive during pregnancy and early parenthood, when rest is often fragmented or hard to come by. In pregnancy, it offers a way to rest comfortably while connecting inwardly, helping to reduce stress and support emotional balance. It can also help expectant mothers practise letting go and trusting the body’s natural rhythms. In the postnatal period, Yoga Nidra can be a lifeline. When sleep is disrupted, this practice allows deep rest without needing to “sleep on demand.” Even short practices can help restore the nervous system and offer a sense of being held and supported. Many parents find Yoga Nidra becomes a form of self-care that feels achievable, nourishing, and kind. On the Yoga Mat and in Daily Life On the mat, Yoga Nidra reminds us that yoga is not only about movement or effort. It teaches us to rest consciously, to listen inwardly, and to allow ourselves to be supported. Off the mat, the effects often ripple into daily life. With regular practice, we may notice: • A greater ability to pause rather than react • Increased patience with ourselves and others • A deeper respect for rest and boundaries • A softening of self-judgement Yoga Nidra gently challenges the idea that we must always be “doing” in order to be worthy. Cautions and Considerations While Yoga Nidra is generally very safe and accessible, there are some important considerations: • For those with trauma, PTSD, or severe anxiety, stillness and inner awareness can sometimes feel uncomfortable. A trauma-informed teacher and choice-based language are important. • Falling asleep is common—and not a problem—but the benefits deepen when awareness is gently maintained. • Comfort matters: support the body well with blankets, cushions, or side-lying positions, especially in pregnancy. As with all yoga practices, it should feel supportive rather than overwhelming. A Practice of Remembering How to Rest Yoga Nidra is not about fixing ourselves. It is about remembering how to rest, how to listen, and how to be with ourselves as we are. In a world that often asks us to push through exhaustion, this practice offers something quietly radical: permission to stop. As taught by Uma Dinsmore-Tuli and Nirlipta Tuli, Yoga Nidra becomes not just a technique, but a way of reclaiming rest as a vital, healing, and human need. Whether you are pregnant, postnatal, parenting, or simply navigating a busy life, Yoga Nidra offers a place to land—softly, safely, and without effort. How to practise All you need is a place to rest, and you can do it yourself (see Yoga Nidra made Easy by Uma Dinsmore-Tuli and Nirlipta Tuli). It can be easier to start with a guided practice, either with an audio recording or live. The Yoga Nidra Network makes recordings freely available. To join a live practise I offer online circles I call “Moon Circles” where you can join for a chat and a yoga nidra practice. I also include Yoga Nidra as a key element of my yoga retreats.

What Is Baby and Postnatal Yoga? Baby and Postnatal Yoga is a warm, welcoming class specially designed for new mums and their babies to practise yoga together. At its heart, yoga means union – uniting mind, body, and breath. In this stage of life, it also means nurturing the growing bond between you and your baby, while gently supporting your own recovery after birth. These classes are about much more than exercise. They offer a space to slow down, to reconnect with yourself, and to feel supported during a time of huge physical, emotional, and hormonal change. Suitable From Birth Until Crawling Baby and Postnatal Yoga is suitable from birth (or 6 weeks post caesarean) until your baby is crawling. Classes are relaxed, friendly, and baby led. Babies are welcome exactly as they are – feeding, sleeping, wriggling, crying, or simply observing. You are always encouraged to respond to your baby’s needs first. You will learn gentle massage and yoga based movements to support both your baby and your beautiful postnatal body. For babies, these practices can help with digestion, wind, sleep, and physical development. For mums, the yoga supports postnatal recovery by gently rebuilding strength in the core, back, and pelvic floor, while also releasing tension from feeding, carrying, and everyday life. What Happens in a Class? Each class follows a familiar and reassuring structure. Repetition helps babies feel safe and settled, and allows you to build confidence week by week. You’ll also learn simple rhymes and movements that you can easily repeat at home. Every session includes: • Gentle movement for mum • Baby yoga and massage • Breath awareness • Time to rest and relax at the end of class There is always space to pause, feed, cuddle, or simply observe. Nothing is forced, and everything is optional. More Than a Baby Class While the weekly one hour class is at the heart of Baby and Postnatal Yoga, the support extends far beyond that hour. These classes are designed to offer continuity, reassurance, and community throughout the term. What’s included: 🌟 Weekly class (with the option to catch up on another day if you miss one) 🌟 A recording of one class each week to practise again at home 🌟 A handout outlining what we covered in class 🌟 Extra audio recordings to support you between sessions 🌟 A supportive WhatsApp community group and encouraged connections beyond this 🌟 Last week of term celebrations to mark your shared journey This layered support recognises that postnatal wellbeing doesn’t happen in isolation. Connection, reassurance, and knowing you’re not alone are just as important as movement and rest.

As we come to the end of this year of exploring yoga philosophy, it feels fitting to revisit the foundations that weave through all of our work together: the Yamas and Niyamas. These ten guiding principles, described in the Yoga Sutras of Patanjali, offer a way of living with more awareness, compassion, and balance—on the yoga mat and throughout daily life. Who Was Patanjali? The Yoga Sutras were written around 2,000 years ago and attributed to Patanjali, though his true identity remains mysterious. Some believe he/she was a single sage; others think the name may represent a collection of teachers. He is variously described as a philosopher, healer, and grammarian. Regardless of who they were, the teachings attributed to him/her still resonate today, reminding us that the challenges of the human mind are timeless. This work outlines the eight-limbed path of Ashtanga Yoga. The first two limbs—the Yamas and Niyamas—form the ethical and personal foundations of yoga.These are for everybody, not just for yoga students, and form a framework for a harmonious society. We could all do with integrating these into our lives. Perhaps it begins with our dedicated yoga practise on the mat, but then it can ripple out and become part of how we live our lives. Here I have recapped the meaning of each strand, and practical ways to practise it on the yoga mat and off the yoga mat. ________________________________________ The Yamas The Yamas guide how we relate to the world and others. Ahimsa – Kindness / Non-violence Meaning: Compassion in thought, word, and action. On the Mat: • Listening to your body and avoiding strain. • Replacing self-criticism with gentle encouragement. • Allowing space for rest and softer versions of postures. In Daily Life: • Speaking kindly to yourself on low-energy days. • Practising patience and gentleness in relationships. • Creating a home atmosphere where everyone feels safe and respected. Satya – Truthfulness Meaning: Honesty with ourselves and others. On the Mat: • Acknowledging how your body feels each day. • Choosing variations that match your energy rather than forcing shapes. In Daily Life: • Communicating with honesty and compassion. • Recognising your own needs and expressing them clearly. • Letting go of “shoulds” and embracing what is true for you. Asteya – Non-stealing Meaning: Not taking what isn’t freely offered. On the Mat: • Avoiding comparison, which steals your focus and joy. • Staying with your own breath rather than “borrowing” someone else’s pace. In Daily Life: • Respecting others’ time and energy. • Allowing rest without guilt rather than stealing from your future wellbeing. Brahmacharya – Wise Use of Energy Meaning: Moderation and conscious use of your life force. On the Mat: • Balancing effort and ease—using strength where needed, softening where possible. • Avoiding extremes such as over-practising or under-practising. In Daily Life: • Protecting your energy by setting boundaries. • Choosing activities and relationships that nourish you. • Pausing before automatically saying “yes.” Aparigraha – Non-grasping Meaning: Letting go of attachment. On the Mat: • Releasing the need to achieve a perfect posture. • Allowing your practice to be different each day. In Daily Life: • Letting go of expectations in parenting and family life. • Creating space by decluttering physical or mental “baggage.” • Trusting the natural ebb and flow of life. ________________________________________ The Niyamas These observances guide how we relate to ourselves. Saucha – Clarity / Purity Meaning: Creating physical and mental clarity. On the Mat: • Arriving on the mat with intention. • Using conscious breath to clear tension. In Daily Life: • Decluttering your environment to reduce stress. • Nourishing your body with wholesome food and grounding routines. Santosha – Contentment Meaning: Gratitude and acceptance of the present moment. On the Mat: • Appreciating your body for what it can do today. • Finding ease and pleasure in simple movements. In Daily Life: • Enjoying small moments of joy: a warm drink, fresh air, a child’s laughter. • Letting go of striving and embracing “enough.” Tapas – Steadfastness / Discipline Meaning: Inner fire that supports growth. On the Mat: • Showing up consistently, even for a short gentle practice. • Building strength gradually and mindfully. In Daily Life: • Committing to habits that support your wellbeing. • Practising small daily acts of care—even when motivation is low. Svadhyaya – Self-study Meaning: Observing your habits and learning from life. On the Mat: • Noticing patterns in your practice: tension, resistance, ease. • Using breath and movement to understand your inner world. In Daily Life: • Journalling, reading yoga philosophy, or simple self-reflection. • Observing your reactions with curiosity rather than judgement. Ishvara Pranidhana – Surrender Meaning: Trusting in something larger than the individual self. On the Mat: • Softening into rest postures like Savasana. • Letting go of control and allowing breath to guide movement. In Daily Life: • Releasing perfectionism in parenting and home life. • Trusting the unfolding of pregnancy, birth, and family rhythms. • Allowing support from others and from life itself. ________________________________________ A Year of Yoga Philosophy Throughout this year, we explored these principles individually—Ahimsa, Ishvara Pranidhana, seasonal living, and yoga for pregnancy and parenting. Together, the Yamas and Niyamas form the thread running through them all. They are not rules but invitations: ways to return to ourselves with compassion, clarity, and intention. Whether you are on your yoga mat, navigating the demands of family life, or simply moving through your day, these teachings offer gentle guidance. Thank you for being part of this year of reflection and learning. May the Yamas and Niyamas continue to support you in every season, both in yoga and in life.

In yoga philosophy, one of the Niyamas, or personal observances, is Ishvara Pranidhana. Often translated as “surrender to a higher power,” it invites us to release control and trust in something greater than ourselves. For many, this can sound abstract or even uncomfortable – we live in a world that often values independence, striving, and doing. Yet, Ishvara Pranidhana teaches us that there is strength and peace in letting go. It’s about softening the grip of the ego, allowing life to unfold with faith and acceptance. What is Ishvara Pranidhana? The Sanskrit word Ishvara can be understood as the divine, universal consciousness, or simply a sense of something beyond the individual self. Pranidhana means surrender, devotion, or dedication. Together, they express a willingness to trust the flow of life, to offer our efforts without clinging to results. In the Yoga Sutras of Patanjali, Ishvara Pranidhana appears several times as a key to spiritual growth. It’s not necessarily about worshipping a deity – rather, it’s about cultivating humility, trust, and a sense of connection to the greater whole. It reminds us that while effort is necessary, we are not in control of everything. Sometimes, peace comes when we stop forcing outcomes and instead allow ourselves to be guided. Ishvara Pranidhana on the Yoga Mat In our yoga practice, surrender can take many forms. It might mean softening into a posture rather than pushing for depth, or finding ease in the breath when the mind resists stillness. When we come to the mat, we bring both effort (abhyasa) and surrender (vairagya). Ishvara Pranidhana helps balance these energies. We do the practice with dedication and awareness, but without attachment to achieving a perfect pose or performance. For example: • In forward folds, notice the tendency to pull or strain. Instead, breathe and let gravity assist the release. • In Savasana, practise true surrender by letting the body rest completely and allowing the breath to flow naturally. • In meditation, when thoughts arise, gently let them go, trusting that each moment is part of your practice. Surrender on the mat is not weakness. It’s the wisdom to recognise when effort has done its part, and when acceptance can carry us further. Surrender in Daily Life Beyond the mat, Ishvara Pranidhana invites us to trust life’s unfolding. Often, we meet situations that challenge our sense of control – uncertainty, change, or loss. Surrender here does not mean passivity. Rather, it’s a conscious acceptance of what is, paired with faith that we are supported, even when things don’t go according to plan. You might explore this through: • Letting Go of Perfectionism: Doing your best, but not judging yourself harshly when things aren’t ideal. • Trusting the Process: When facing challenges, remember that not everything needs to be solved immediately. Sometimes answers come with time. • Mindful Living: Taking pauses throughout the day to breathe and reconnect, reminding yourself that you don’t have to hold everything alone. Ishvara Pranidhana in Pregnancy and Postnatal Life Pregnancy and early motherhood are profound lessons in surrender. From the moment of conception, life unfolds in ways we cannot control. The body changes, emotions fluctuate, and the path of birth and parenting rarely goes exactly as planned. Ishvara Pranidhana reminds us to trust this process and to let go of rigid expectations. • In Pregnancy: Surrender may mean listening deeply to the body, resting when needed, and accepting that some days will feel easier than others. Each stage of pregnancy offers an invitation to trust your body’s innate wisdom. • During Birth: The act of giving birth is itself a powerful expression of surrender. We prepare through practice and knowledge, but in the moment, it’s about allowing the body to lead and letting go into the rhythm of nature. • In the Postnatal Period: Surrender takes the form of patience and self-compassion. The transition into motherhood is not linear – it’s full of learning, emotions, and unexpected moments. Ishvara Pranidhana teaches us to soften into this new identity, accepting help and releasing the need to be perfect. Ishvara Pranidhana in Family Life Family life constantly offers opportunities to practise surrender. Whether it’s adapting to the needs of children, balancing work and home, or navigating relationships, life rarely follows a set plan. We learn, again and again, to let go of control and meet each moment as it comes. Practising Ishvara Pranidhana as a family might mean: • Letting Go of Outcomes: Allowing children to explore and make mistakes rather than trying to manage every detail. • Being Present: Surrendering distractions and giving your full attention to loved ones. • Trusting in Connection: Even when there are challenges, trusting that love and communication can guide you through. Living the Practice of Surrender Surrender is not giving up; it’s opening up. It’s the quiet confidence that we can meet life as it comes, grounded in trust rather than fear. On the yoga mat, in pregnancy, or within the rhythms of family life, Ishvara Pranidhana reminds us that we are part of something larger – a flow that supports and sustains us. Each time we breathe deeply and release the need to control, we invite grace in. Over time, this becomes a way of living: a dance between effort and ease, doing and being, holding on and letting go. May your yoga and your life be infused with this gentle strength of surrender. If you’d like to explore this practice further, join me for yoga classes in Norwich or online, where we weave these yogic principles into movement, breath, and daily mindfulness.

In yoga philosophy, Svādhyāya is one of the Niyamas described in the Yoga Sūtras of Patañjali. It’s often translated as self-study – the practice of looking inward, getting curious about who we are, and understanding the patterns, stories, and beliefs that shape our lives. It’s not about self-criticism or judgment. Rather, it’s about gentle awareness – peeling back the layers to meet ourselves more fully. Over time, this process can be both humbling and liberating. It can show us where we are stuck, and it can also reveal the deep wisdom and strength that already exist within. ________________________________________ On the Mat: Awareness in Action Yoga asana (posture) is widely taught and practised, so this gives us an ideal space for svādhyāya. Each time we step onto the mat, we have a chance to notice: • How do I respond when something feels challenging? • What happens when I wobble or fall out of a balance? • Where does my mind wander when things get quiet? When we bring ourselves to the “edge” of our experience we may feel uncomfortable. What do you notice in the different layers of being - the response of the body, the breath, the energy and the thoughts? These observations are powerful. They mirror how we respond off the mat too – to stress, to uncertainty, to change. By noticing our tendencies in a safe and embodied space, we begin to understand ourselves more deeply. Self-study might also look like journaling after class, noticing the emotions that surfaced, or simply observing your breath with curiosity. It’s about asking Why? without needing to fix anything. ________________________________________ Off the Mat: Inner Reflection Svādhyāya doesn’t stop when we roll up the mat. In daily life, it can be the practice of noticing our habits, our reactions, and the stories we tell ourselves. Do we always rush? Do we avoid stillness? Are we kind to ourselves, or do we hold ourselves to impossible standards? As we become more accustomed to observing our actions and thoughts we take the role of the “witness” – rather than being led BY our thoughts we can take a step back and observe. I particularly like enquiring into the elements within myself, how I identify and express earth, water, fire and air. It can be an interesting exercise to look at your star sign and element, and see how this might affect you too. For example if we are earthy we might feel grounded, but too much earth and we can feel stuck. If we have more fire then we could feel passionate and driven, though too much could be explosive! It isn’t about judging what is right or wrong but noticing, then if you wish and need to bringing some balance in. Svādhyāya is also interpreted studying sacred texts or wisdom teachings – not as academic exercises, but as mirrors that reflect deeper truths about our human experience. There are many books out there on yoga, a place to start is sacred texts of The Yoga Sutra, The Upanishads or Bhagavad Gita. Even reading a few lines from the Yoga Sūtras can open new layers of understanding. Or my recent favourite, (though not a quick read!) Yoni Shakti, a recent book with thorough reference to the scriptures, previous literature and modern experience. Self-study also invites us to look with compassion at our lineage – the beliefs and patterns we’ve inherited from family or culture – and decide which ones still serve us, and which we might gently release. ________________________________________ Svādhyāya in Pregnancy: Listening Within Pregnancy offers a powerful opportunity for svādhyāya. As the body changes and priorities shift, we are invited to listen more deeply than ever. It’s a time to ask: • What beliefs do I hold about pregnancy or birth, and where do they come from? • How can I trust my intuition as it guides me? • What does my body truly need today? Pregnancy can be a chance to take stock of what is important to us. Self-study here might mean journaling your hopes and fears, connecting with your baby through meditation, or exploring stories about birth that feel empowering rather than fear-based. It’s also about recognising that every pregnancy is unique – and that your way is valid and worthy. ________________________________________ Postnatal Life: Redefining Identity After birth, svādhyāya often takes on new meaning. We might feel like we’re rediscovering ourselves – not just as parents, but as individuals whose bodies, minds, and priorities have shifted. This time of life known as matrescence invites deep compassion and curiosity. Self-study could mean gently exploring who you are now, beyond the roles you hold. It might mean noticing moments when self-criticism arises, or when comparison steals your joy. And it might also mean celebrating new strengths you didn’t know you had. ________________________________________ Families and Relationships: Learning Together When applied to family life, svādhyāya reminds us that relationships are opportunities for reflection. Children, especially, can be profound teachers – they mirror our moods, challenge our patience, and reveal where we still have growing to do. Self-study here might mean pausing before reacting, questioning assumptions, or listening more deeply to the people around us. It’s about recognising that we are always evolving – and that every interaction is a chance to learn. With family life we may not have time to study the texts, so know that our most important guru is our inner teacher. ________________________________________ Gentle Practices of Svādhyāya Here are a few simple ways to explore self-study at home: 🌿 Reflective journaling – Spend five minutes writing freely about your day, your feelings, or a yoga practice. Notice recurring themes. 🌿 Mindful check-ins – Pause once or twice a day and ask: How am I really feeling? What do I need? 🌿 Meditation – Sit quietly with the breath and simply observe. When thoughts arise, notice them without judgement. 🌿 Study and contemplation – Read a short passage from a yoga text or inspirational book. Reflect on how it applies to your life. ________________________________________ A Gentle Invitation Self-study is a lifelong practice. It doesn’t require grand gestures – only honesty, curiosity, and kindness. Through svādhyāya, we come to know ourselves not as we think we “should” be, but as we truly are. And in that knowing, we find space for growth, healing, and deeper connection – with ourselves, with others, and with the world around us. “Yoga is the journey of the self, through the self, to the Self.” — The Bhagavad Gita Join me, Amber, for yoga classes in Norwich and around - Hatha Yoga, Pregnancy Yoga, Postnatal Yoga, Family and Childrens Yoga, mini retreats and more.

In yoga philosophy, Tapas is one of the Niyamas, and it translates as discipline, heat, or inner fire. It can sound a little harsh at first—like punishment or pushing ourselves—but in yoga, Tapas is about cultivating the energy that helps us to grow, change and transform. It is the warmth that fuels our practice and keeps us steady through life’s shifts. Tapas is not about striving for perfection. It is about meeting ourselves with consistency and courage, even when it’s not easy. Just like tending a fire, we must learn when to add fuel, when to let the flames roar, and when to allow the embers to glow quietly. There maybe old habits to release and let burn out, and new ones to embrace, but it is important to go gently. On the mat: the discipline of showing up In yoga practice, Tapas may mean rolling out the mat even when we don’t feel like it, or staying a little longer with the breath in a challenging posture. It’s the gentle heat we build in Sun Salutations, or the commitment to keep breathing through a wobble in balance. Tapas reminds us that change comes with regular practice. Not forcing, but steadying. Every time we return to the mat, we keep the fire alive. Each time we bring our mind and body together in yoga, we move away from the distractions, the desires, the negative self-talk. We burn the impurities to let the true self shine through brighter. Off the mat: discipline in daily life In daily life, Tapas might look like keeping to the habits that sustain us—even when it feels easier to give them up. This could be a morning walk, meditation before sleep, or choosing food that nourishes. It’s the discipline of self-care, not because we “should”, but because it keeps us well. It is easiest to form a new habit when we add it an existing one aka “habit stacking”. For example you could practise balancing when brushing your teeth. Or pranayama as soon as you wake up (instead of checking your phone – even better to replace an unhelpful habit!) Tapas also asks us to face discomfort with courage: the difficult conversation, the moment of stillness when emotions rise, the choice to break an old pattern. Transformation often begins in those fiery places. Tapas in pregnancy: building steady strength During pregnancy, Tapas is about the discipline of caring for both body and baby. This might mean choosing rest when we’d rather keep going, or keeping up with gentle practices to support strength and ease. A little effort—like maintaining breath awareness, pelvic floor work, or mindful movement—creates a foundation that supports birth and beyond. It’s also the discipline of mindset: noticing when fear or comparison creeps in, and returning to trust in your own journey. Postnatal: gentle fire, slow strength In the postnatal period, Tapas is not about doing more. It’s about the courage to go slowly, to rebuild strength gradually, and to tend to the fire with care. Even five minutes of conscious breathing, or gentle core activation, is a form of Tapas. It can also be the discipline of boundaries—saying no to visitors when you need rest, or carving out a little time for yourself amidst the new demands. Family life: discipline with compassion With babies, children, or busy family life, Tapas often looks like the daily rhythms and routines that keep things steady. It may be mealtimes, bedtimes, or the ritual of reading together. Sometimes it’s about showing up with patience when you’re tired, or keeping calm through the chaos. But just as important, Tapas here is about compassion. Discipline doesn’t mean rigidity—it means cultivating warmth, structure, and love that supports everyone in the household. ________________________________________ A gentle invitation Tapas doesn’t have to be grand or fiery. It could be: ✨ Rolling out your mat even for 5 minutes. ✨ Choosing a nourishing habit and repeating it daily. ✨ Meeting challenge with breath instead of avoidance. ✨ Practising patience with yourself, your body, and your family. ________________________________________ Short Home Practices to Nurture Tapas Even a few minutes of intentional practice can tend your inner fire. Here are some simple ideas you can try at home: 🔥 3-breath pause – Wherever you are, take three slow, conscious breaths to reconnect. 🔥 5-minute meditation – Sit quietly, focusing on the flame of a candle or the rhythm of your breath. When the mind wanders, gently return. 🔥 Mini movement flow – A round of cat–cow, a gentle forward fold, or child’s pose. Just five minutes of movement can shift energy. 🔥 Breath of fire (Kapalabhati) – If appropriate for your stage of life, this energising breath can build heat and focus. (Not recommended during pregnancy; postnatally only if well-healed and cleared for deeper core engagement). 🔥 Evening reflection – Journal one small act of discipline or kindness you practiced today—acknowledging the ways you kept your inner fire burning. ________________________________________ Tapas doesn’t mean burning yourself out—it means showing up with steadiness and care. Whether through breath, movement, or daily ritual, tending your inner fire brings clarity, strength, and warmth to every stage of life. Join me this month for Tapas inspired classes, in Norwich, Norfolk. hello@yogawithamber.co.uk

So many of us are taught to push through pain, to stay busy, to ignore the signals from our body. When it comes to menstruation, we are often disconnected or even ashamed. But yoga offers another way: a way of listening, resting, and responding. Menstrual health is more than managing symptoms — it’s about understanding, respecting, and working with the rhythms of the body. Yoga offers tools not only for physical ease but also for cultivating awareness and connection with these natural cycles. Living Cyclically Cyclical living, menstrual cycle awareness (MCA), womb wisdom — these are all about living with our natural cycles rather than pushing against them. It can bring greater ease and harmony into life. For some, this means noticing the patterns of the menstrual cycle itself; for others, it may be the seasons of the year, life stages, or even the phases of the moon. The rose is a beautiful analogy here — showing in my picture at once both the tender bud and the post-bloom flower. As women, we aren’t all in the same stage at the same time. Honouring where we are, and adapting to it, can be life-changing. Personally, it has been eye-opening to track my cycle — noticing shifts in energy, mood, and symptoms has given me more compassion and more ability to plan around my body’s needs.

In yoga philosophy, Santosha is one of the Niyamas —personal practices or observances for living with more ease and awareness. Santosha means contentment , and it invites us to accept things as they are, to soften into the present moment, and to trust that we are enough, even when life feels messy or incomplete. This isn’t about pretending everything is perfect, or about being complacent and never having goals. It’s about finding peace within things as they are. It’s about letting go of the constant striving and comparison, and choosing to rest in what we already have, right now. On the Mat: Not Chasing, Just Being When we practice yoga, it's easy to fall into “doing” mode—pushing to go deeper, stretch further, master a posture. But Santosha reminds us: yoga is not a performance . It's a practice of meeting yourself where you are, without judgement. Maybe today the body is stiff, or the mind is busy. Can we still show up with kindness? Contentment on the mat might mean using a block or a bolster without guilt, resting in child’s pose without apology, or taking a gentler class when we feel depleted. It means honouring the body, even when it doesn’t move the way we wish it would. We don’t need to reach a certain pose to feel good. We can feel good simply by moving, breathing, and noticing what is. “From contentment (Santosha) comes supreme happiness.” — Yoga Sutra II.42 Off the Mat: Enough-ness in Daily Life Santosha in everyday life might look like being grateful for your morning cup of tea, even if the kitchen is a mess. It might be taking a slow walk in nature and feeling the sun or wind on your face, rather than scrolling through your phone. It asks us to pause the “when I have X, I’ll be happy ” cycle. You know the one—when the house is tidy, when the baby sleeps, when work calms down. But contentment is not a destination, it's a practice. We can be content in the chaos, not just after it. Yoga invites us to notice what is already here—connection, breath, life—and gently let go of what we think is missing. Santosha in Pregnancy Pregnancy can bring big shifts—physically, emotionally, mentally. Some days might feel glowing and empowered, others might feel heavy or uncertain. Santosha here is about trusting the process. Each stage, even the uncomfortable ones, is part of a deep transformation. There can be pressure to have a “perfect pregnancy”—to eat well, exercise, stay calm, look radiant. But this expectation can rob us of presence. You are doing enough simply by growing this new life. There’s no gold star for doing more. Just being here is a miracle. Practising Santosha might mean slowing down when you need to, saying no without guilt, or resting more than feels “productive.” It’s about being with what is, without trying to change or fix it. Postnatal: Letting Go of ‘Back to Normal’ After birth, the idea of Santosha can feel miles away. The body has changed, sleep is interrupted, emotions run high. But it is in this raw, beautiful vulnerability that Santosha becomes most powerful. Instead of rushing to return to “how things were,” we can begin to accept how things are now—this new version of you, this tiny being you’re learning to love and care for. Contentment doesn’t mean every moment is easy. It means we allow it to be enough. There may be days when getting dressed feels like a victory. There may be tears. There will certainly be love. Santosha reminds us to take the pressure off, to breathe, to appreciate the simple victories. Families and Contentment in the Everyday Family life is full and often fast-paced. We juggle school runs, work, meal plans, bedtimes. It's easy to fall into a cycle of wishing for more time, more help, more calm. Santosha asks: can we find joy in the ordinary? A cuddle at bedtime. A shared meal. A quiet moment when everyone is (finally) asleep. This doesn’t mean ignoring the hard stuff. But it means balancing the hard with gratitude, with presence, with enough-ness. It’s also a gentle reminder that we don’t need to fill every moment. Rest and slowness are valuable too. ________________________________________ A gentle invitation 🌿 Take a moment to notice something you’re grateful for—right now 🌿 Next time you’re on your mat, allow it to be enough—even if it’s just five minutes 🌿 In your day, pause to notice what’s already working, already beautiful 🌿 If you catch yourself striving or comparing, try whispering: “This is enough.” Santosha isn’t something we have to master. It’s something we return to—again and again—with softness. Because maybe, just maybe, we already have more than we know. Join me, Amber, for Santosha inspired clases this July, and throughout my teachings. Hatha Yoga, Pregnancy, Postnatal and Baby Yoga, Kids and Family Yoga, in Norwich.

"Asteya" is one of the Yamas in yoga philosophy—a guiding principle meaning non-stealing. At first glance, it sounds simple: don’t take what isn’t yours. But when we sit with it, we realise that stealing can take many forms, and Asteya is really an invitation to live with trust, integrity, and enough-ness. In our modern world, we are often encouraged—subtly or overtly—to compare, compete, and grasp. We scroll through social media and wonder if we’re doing enough, achieving enough, parenting well enough. We might not physically take from others, but we “borrow” their ideas of success, beauty, or perfection, and in doing so, we can steal from ourselves—the peace that comes with simply being where we are. On the Mat: Non-Stealing in Movement In our physical practice, Asteya is about not forcing. We don’t try to steal a posture our body isn’t ready for. We don’t rush ahead or push through pain. Instead, we notice what is available to us today, and meet ourselves there with compassion. Especially in pregnancy or postpartum, this might mean adapting, modifying, or even resting completely. That isn’t weakness—it’s wisdom. Off the Mat: Reclaiming What’s Ours Asteya also teaches us to reclaim what is ours—our breath, our time, our self-trust. We live in a culture that sometimes steals our attention constantly—through phones, advertising, and busy schedules. Small moments of yoga, breathwork, or mindful walks can bring us back to ourselves. And in family life, Asteya is a quiet practice of not rushing childhood, not comparing our children’s milestones, not wishing away the difficult phases. We remind ourselves that nothing is missing. This moment is enough. Pregnancy and Trusting the Body During pregnancy, Asteya can be a reminder to trust your own journey. No one else is growing your baby in your body. Yet it’s easy to compare—belly size, symptoms, energy levels, birth plans. When we compare, we unintentionally "steal" from our own experience. Each pregnancy is unique, and each body has its own wisdom. We can also look at this in terms of time and energy. Are we trying to do too much, to live as though nothing has changed? If so, we may be stealing from our own rest. Asteya asks us to slow down, to honour the energy that is needed to grow new life. In the Postnatal Period: Letting Go of Perfection After birth, Asteya might look like releasing the pressure to "bounce back." There is a myth that we should return to our old selves quickly, but this expectation steals from the sacred, slow process of healing and bonding. You haven’t gone backwards—you’ve grown and changed in ways that deserve patience and care. We might also reflect on emotional stealing—when we feel guilt for resting, or think we're falling short as a parent. These inner voices can rob us of presence and joy. What if, instead, we gave ourselves full permission to be in the messiness, the tiredness, the love? With Babies and Children: Time, Attention, and Presence Asteya can also help us reflect on how we give (and withhold) our time and attention. Our children need our presence more than anything fancy. But we also need boundaries. Sometimes we give too much and feel depleted—then resentment creeps in, and we’re not really giving at all. Yoga helps us tune into when we’re leaking energy or overextending ourselves. When we pause, breathe, and listen, we can give freely from a full cup, not from obligation. That’s the balance Asteya teaches—not to take too much, and not to give until we’re empty. ________________________________________ A gentle invitation So, how can you practice Asteya this week? ✨ Notice moments of comparison and soften them. ✨ Allow rest without guilt. ✨ Trust your path—whether you're pregnant, postpartum, or in the depths of parenting. ✨ Let your yoga be enough—even if it’s five minutes on the floor with your baby nearby. Asteya reminds us: when we stop grasping outward, we can receive inward. And what we find there might be more than enough. Join me for themed classes in Norwich including Hatha Yoga, Pregnancy Yoga and Postnatal and Baby Yoga.