fbpx

Category Archives: Asana

Apr 22
0

The Peacock Tree Yoga Plank Challenge 2020!

By | Asana | No Comments

It’s time for the annual Peacock Tree Yoga Plank Challenge!

Students taking part in a yoga plank challenge

We’d love to see your creative planking too!

Whether you’re a new student with Peacock Tree Yoga or a veteran, we’d love you to join in with our 2020 Peacock Tree Yoga Plank Challenge, starting on Monday 27th April. Over 21 days, you’ll build yourself up to a three-minute plank, using the variation that suits you best.

Why we run the Peacock Tree Yoga Plank Challenge…

The Peacock Tree Yoga Plank Challenge is an opportunity to create strength in both body and mind; to develop your will power – and build a core of steel in the process. It’s perfect for powering us up as we move into the firey months of the year.

It’s not actually as hard as it sounds – you just need to build up gradually by choosing a plank variation that suits you, and then following the plan. But beware – once you’ve discovered your potential, there’ll be no stopping you!!

Print off the 21-day Peacock Tree Plank Challenge practice sheet, stick it to the fridge, and while you wait for the kettle to boil at the start or end of the day, for example, get on your yoga mat and plank like there’s no tomorrow!

Peacock Tree Yoga 21-day Plank Challenge 2020

Keeping track of your progress

Personal trainer helping with a plank challenge

Can’t afford a hunky PT? Never mind, we’ll support you!

Try your best to meet your daily goals – and give yourself a sense of satisfaction each time by ticking the relevant box. Do let us know how it’s going – post your photos and films on Instagram and Facebook and tag @peacocktreeyoga, so we can see them!

Oh, and if you want to give us and your fellow students a laugh, feel free to get playful with it – find a strange location to practice, do it in your work clothes, or try some plank variations!

But above all, enjoy it – be grateful for what your body is allowing you to do (even on days when your body doesn’t allow you to meet your goal). Notice how your body is changing and becoming stronger, and join in with our online conversations for support and motivation throughout the challenge. Not part of our Facebook community? Come into the fold!

Don’t know how to do plank properly?

One of the simplest, safest and easiest ways to build yourself up to a three minute plank is to adopt dolphin plank, which involves resting on your forearms with elbows bent (rather than on your hands with straight arms). Keep your toes tucked under and your body and legs off the floor, in a strong horizontal line – like a plank!

Stay focused throughout and let this wonderful music (composed by my teacher) do the counting!

Need an easier option?

Peacock Tree Yoga Plank Challenge guidelines

Is your plank straight?

If you find it too difficult to hold the full posture, drop your knees to the floor for extra support – just make sure your thighs and torso are in a straight line. And do try to lift your knees again as the challenge progresses – you might surprise yourself!

If your neck hurts, you can always place a block or a stack of books beneath your face and rest your forehead on it while you hold the posture.

Been there, done that, got the t-shirt?

If you’re familiar with plank and other core strength exercises, you might like to work on some plank variations – be it a high plank, a one-legged plank, a side plank, or an acro yoga plank… You might also find that our upcoming Yoga Ninja workshop is right up your street!

Beware of a cheating bottom!

Your biggest foe during this challenge will be your bottom. It will either try to cheat, by being higher than the rest of your body, or it will be lazy, sagging down to create an unwelcome dip in the centre of the posture.

Not sure if you have a cheating or lazy bottom? Then check yourself out in a mirror or ask someone else to tell you if your body is in a straight line.

Ready? Download the the Peacock Tree Yoga 21-day Plank Challenge 2020 and get planking!

Apr 07
0

By the light of the… Super Pink Moon!

By | Asana, Teachings | No Comments

The first full moon of Spring has arrived, along with the blossoms, buds and birdsong that typify this time of awakening. The 2020 ‘Pink Moon’ (named after the colour of the ‘phlox sublata’ wildflowers which bloom in eastern North America at this time) is also a ‘supermoon’, which means it looks bigger and brighter than usual. So what does it all mean for you and your yoga practice?

For Ashtanga yoga practitioners (hello, Monday night students!), a full moon will always be worth observing – New moons, too. Ashtangis consider moon days as holidays, or days when they need to reduce the intensity of their practice, because it is said that when the earth, sun and moon are all in a straight line in space, universal energy is much stronger, and the possibility of injury is greater – hence, asana practice should be avoided.

Curious to know what phase of the moon you were born in?

But it’s not just in the Ashtanga yoga world, where we find respect for the phase of the moon, and encouragement to slow down and adapt our practice. Hatha yoga, which we can consider as the umbrella term for all forms of physical yoga practice, including Ashtanga, is all about balancing heightened and subdued energy – whether these are brought about by the phase of the moon, or the time of the year.

What goes up…

Subtle energetic body

Subtle energy in motion

According to Satyananda Saraswati, author of the popular contemporary text on Hatha yoga, ‘Asana, Pranayama, Mudra, Bandha’, during the full moon cycle, pranic energy (prana vayu) is dominant. This pranic energy is upward moving – through the spine and towards the head. When this happens, we tend to experience an increase of internal fluid, physical energy and mental activity.

During the new Moon cycle, apranic energy (apana vayu) is said to be dominant. Apranic energy is downward moving – towards the base of the spine – making this period one of elimination and reduction. People will often notice a loss of internal fluid, dry, stiff muscles and joints, decreased physical and mental energy, and a sense of lethargy and moodiness.

The ebb and flow of nature

Western science is pretty much on board with the idea that the phase of the moon can affect our energy levels. We know that our bodies are made of 70% water, and that this makes us vulnerable to the gravitational pull of the sun and moon, much like our oceans and seas. The science doesn’t end there, either, with yogic notions of energy and the movement of energy corresponding with Western medicine’s understanding of the nervous system.

The energetic body

PTY full moon blog anuloma viloma

Anuloma Viloma balances energy

In yoga, we have the concept of nadis, which are believed to carry this life force known as ‘prana’ (in Sanskrit) or ‘qi’ in Chinese-based systems. We can think of nadis as invisible veins running throughout the body. The most important ‘vein’ is the shushumna nadi, which corresponds with the spine and is the vessel for awakened Kundalini energy – energy which rises and leads to enlightenment!

Two other significant nadis are the Ida and Pingala nadis – and these are often compared to the two hemispheres of the brain; Ida reflecting the left side, and Pingala the right. Prana (active energy) circulates inside Pingala, while apana (passive energy) flows through Ida. For optimum health and spiritual wellbeing, Hatha yoga tells us we must ensure that these energies work in harmony with each other.

The physical body

The autonomic nervous system (which we can sum up as ‘all the things our bodies do without our conscious involvement’ – a beating heart or a perspiring forehead, for example), is comprised of two parts: the sympathetic and parasympathetic nervous system. The sympathetic system prepares the body for ‘fight or flight’ during stressful situations, by raising the heart rate, releasing adrenalin and firing up the muscles. The parasympathetic system, on the other hand, operates during normal situations and is there for responsible for things like digestion and the conservation of energy.

If we’re constantly stimulating the sympathetic nervous system, be it with activity, stressful situations, or a full moon, we’re at risk of activating the parasympathetic nervous system so much so, that it becomes the norm. And as a result, so too does high blood pressure, inability to sleep, and a damaging expenditure of energy. Conversely, if we’re only ever in a state of rest, we will never get anything done! And so it is that we must find a balance between the two.

Yoga for a full moon

In Ashtanga yoga, many practitioners will gladly take a day off during a full moon – and understandably so, since they do generally commit themselves to six early morning practices a week! Many others will adapt their practice, often taking their lead from a ‘chandra krama’, or moon sequence, devised by world-renowned Ashtangi, Matthew Sweeney (see video, below).

In our classes this week, we will observe the Supermoon and bring about energetic balance by focusing on twists, and along with postures which give us a sense of being grounded – tethered and resistant to the unbalancing, upward pull of the full moon. We’ll also utilise Anuloma Viloma and spend time in Tratak meditation – a way of focusing the mind, whilst honouring the light in our Selves and the light of the sun, reflected on the surface of the full moon.

Oct 24
0

The Full Hunter’s Moon

By | Asana, Teachings | No Comments

The October Hunter’s Moon is upon us – it’ll be at its fullest as the sun goes down on Wednesday 24th October 2018, at 17.45 GMT. There’s nothing notable about this moon – it’s not ‘super’, or blood red, and there’ll be no lunar eclipse. But most people would agree that all full moons feel special somehow, and this one is no exception…

It follows September’s wonderfully named Harvest Moon, which of course relates to the world of farming. The October Hunter’s Moon takes its name from the fact that at this point in the year, the sun sets around the same time as the moon rises, and the resulting light makes it the best time to hunt.

At Peacock Tree Yoga, we often tell the tale of The Hare on the Moon in our October full moon classes – a beautiful tale about the Buddha’s compassion. In India, there’s no reference to the ‘man on the moon’, but rather, the ‘hare on the moon’ – and this tale reveals why.

Yoga and the Full Hunter’s Moon

For Ashtanga yoga practitioners (hello, Monday night students!), a full moon will always be worth observing – New moons, too. Ashtangis consider moon days as holidays, or days when they need to reduce the intensity of their practice, because it is said that when the earth, sun and moon are all in a straight line in space, universal energy is much stronger, and the possibility of injury is greater – hence, asana practice should be avoided.

Curious to know what phase of the moon you were born in?

But it’s not just in the Ashtanga yoga world, where we find respect for the phase of the moon, and encouragement to slow down and adapt our practice. Hatha yoga, which we can consider as the umbrella term for all forms of physical yoga practice, including Ashtanga, is all about balancing heightened and subdued energy – whether these are brought about by the phase of the moon, or the time of the year.

What goes up…

Subtle energetic body

Subtle energy in motion

According to Satyananda Saraswati, author of the popular contemporary text on Hatha yoga, ‘Asana, Pranayama, Mudra, Bandha’, during the full moon cycle, pranic energy (prana vayu) is dominant. This pranic energy is upward moving – through the spine and towards the head. When this happens, we tend to experience an increase of internal fluid, physical energy and mental activity.

During the new Moon cycle, apranic energy (apana vayu) is said to be dominant. Apranic energy is downward moving – towards the base of the spine – making this period one of elimination and reduction. People will often notice a loss of internal fluid, dry, stiff muscles and joints, decreased physical and mental energy, and a sense of lethargy and moodiness.

The ebb and flow of nature

Western science is pretty much on board with the idea that the phase of the moon can affect our energy levels. We know that our bodies are made of 70% water, and that this makes us vulnerable to the gravitational pull of the sun and moon, much like our oceans and seas. The science doesn’t end there, either, with yogic notions of energy and the movement of energy corresponding with Western medicine’s understanding of the nervous system.

The energetic body

PTY full moon blog anuloma viloma

Anuloma Viloma balances energy

In yoga, we have the concept of nadis, which are believed to carry this life force known as ‘prana’ (in Sanskrit) or ‘qi’ in Chinese-based systems. We can think of nadis as invisible veins running throughout the body. The most important ‘vein’ is the shushumna nadi, which corresponds with the spine and is the vessel for awakened Kundalini energy – energy which rises and leads to enlightenment!

Two other significant nadis are the Ida and Pingala nadis – and these are often compared to the two hemispheres of the brain; Ida reflecting the left side, and Pingala the right. Prana (active energy) circulates inside Pingala, while apana (passive energy) flows through Ida. For optimum health and spiritual wellbeing, Hatha yoga tells us we must ensure that these energies work in harmony with each other.

The physical body

The autonomic nervous system (which we can sum up as ‘all the things our bodies do without our conscious involvement’ – a beating heart or a perspiring forehead, for example), is comprised of two parts: the sympathetic and parasympathetic nervous system. The sympathetic system prepares the body for ‘fight or flight’ during stressful situations, by raising the heart rate, releasing adrenalin and firing up the muscles. The parasympathetic system, on the other hand, operates during normal situations and is there for responsible for things like digestion and the conservation of energy.

If we’re constantly stimulating the sympathetic nervous system, be it with activity, stressful situations, or a full moon, we’re at risk of activating the parasympathetic nervous system so much so, that it becomes the norm. And as a result, so too does high blood pressure, inability to sleep, and a damaging expenditure of energy. Conversely, if we’re only ever in a state of rest, we will never get anything done! And so it is that we must find a balance between the two.

Yoga for a full moon

In Ashtanga yoga, many practitioners will gladly take a day off during a full moon – and understandably so, since they do generally commit themselves to six early morning practices a week! Many others will adapt their practice, often taking their lead from a ‘chandra krama’, or moon sequence, devised by world-renowned Ashtangi, Matthew Sweeney (see video, below).

Aug 08
0

The Search for the Best Yoga Mat…

By | Asana, Uncategorized | No Comments

The Search for the Best Yoga Mat*

*Spoiler: Yoga mat discount codes in this blog! 

Even desert warriors need a good yoga mat!


There comes a time in every yoga practitioner’s life, when a new mat is in order and the search for the ‘best yoga mat’ begins. It’s quite a bold quest – a mark of a person’s commitment to their practice. We might even go as far as saying that the acquisition of a new yoga mat is a very physical expression of a ‘sankalpa’…

The Sanskrit word ‘sankalpa’ means “will, purpose, or determination”. A sankalpa isn’t so much a promise to yourself that you’ll avoid negative behaviour, like resolutions often tend to be (eg. “No more takeaways for dinner!”), but rather, a way of thinking that’s designed to instill positive behaviour (“I will regularly nourish myself with homemade meals”).

Finding the best yoga mat is a big deal!

In this respect, buying a new yoga mat is a bit like making a vow to ourselves to maintain a strong, flexible body and a calm and focused mind; a vow to give ourselves the chance to live our best lives. Naturally, all of this means that finding the best yoga mat for our purposes is A BIG DEAL!

Speaking of big deals, we’ve secured some brilliant discounts for you! Read on…

But where do you even begin to look, when there are so many on the market these days? Whether you’ve fallen under the spell of yoga after joining our Essentials Yoga for Beginners course; you’ve been practising a while and decided it’s time to upgrade to something more lasting; or you can’t bear the thought of going on your travels, short- or long-term, without a trusty mat – we’ve got you!

The Peacock Tree Guide to the Best Yoga Mats:

1 – For a good quality, low budget mat, you can’t go wrong with a Studio Pro Yoga Mat from Yoga Mad. For £28.99, this is a particularly good mat if you’re a beginner (we often recommend these to our Essentials students).

A good yoga mat makes any house a home – even a bamboo hut!

2 – If your practice has developed (hello, Improvers!) and you’re looking for a mat that will endure not just a weekly class, but a regular home practice too, then it’s time to start looking at something a bit stronger. The Jade Yoga Mat is a firm favourite among the Peacock Tree team and it wins points for being eco-friendly too. Normally, they cost £70, so they’re not the cheapest in town – but for 3 months starting on Monday 13th August 2018, the generous team at Jade are giving us all a 10% discount! You just need to use the code PTY10.  

3 – If you’re going off traveling and want a light(ish), but durable mat to take with you, the Jade Travel Mat (3mm thick, 1.5kg weight, and approx. £66) comes highly recommended by Lilley, Daniel and Katy, who’ve all laid theirs out on various terrains around the globe! You can even fold these ones up, which is handy if you’re traveling with a suitcase. As if you needed any more reasons to choose a Jade travel mat, that 10% discount code, PTY10, applies to them too!

Teaching assistant Louise loves her Lifeforme mat!

4 – Die-hard Ashtanga practitioner? Wednesday Intermediate student? Then you really need something that can withstand lots of vinyasas. You might’ve noticed your fellow yogis using smooth-looking mats with lines printed down the middle and a groovy pattern around the edges – this is a sure sign of a LifeForme yoga mat! They don’t come cheap at £100, but they’re popular for a good reason and they tick the eco-friendly box.

5 – Last but not least is a mat we’ve only heard whispers of… It’s almost mythical! Our teaching assistant, Louise, has been told that the Extreme Grip Mat from Yogi Bare offers the same benefits as the Lifeforme mats (très comfortable and incredibly strong), but at half the price (£50)! If you get one, you MUST let us know if it’s true! Here’s an incentive – Yogi Bear is offering Peacock Tree Yoga Students 10% off! All you need to do is use the code PTY10 – isn’t that nice?! 

See you on the (best) mat! 😉

best yoga mat for rolling up children!

And this is the best yoga mat for rolling up your children at a festival!

 

May 31
0

The 2018 Peacock Tree Plank Challenge is here!

By | Asana | No Comments

It’s time for the annual Peacock Tree Plank Challenge!

We'd love to see your creative planking too!

We’d love to see your creative planking too!

Whether you’re a new student with Peacock Tree Yoga or a veteran, we’d love you to join in with our Peacock Tree Plank Challenge! Over 21 days, you’ll build yourself up to a three-minute plank, using the variation that suits you best.

Why we run the Peacock Tree Plank Challenge each year…

The Peacock Tree Plank Challenge is an opportunity to create strength in both body and mind; to develop your will power – and build a core of steel in the process. It’s perfect for powering us up as we move into the firey months of the year!

It’s not actually as hard as it sounds – you just need to build up gradually by choosing a plank variation that suits you, and then following the plan. But beware – once you’ve discovered your potential, there’ll be no stopping you!!

Print off the 21-day Peacock Tree Plank Challenge practice sheet, stick it to the fridge, and while you wait for the kettle to boil at the start or end of the day, for example, get on your yoga mat and plank like there’s no tomorrow!

Download the 21-day Peacock Tree Plank Challenge schedule!

Keeping track of your progress

Personal trainer

Can’t afford a hunky PT? Never mind, we’ll support you! #peacocktreeplankchallenge

Try your best to meet your daily goals – and give yourself a sense of satisfaction each time by ticking the relevant box. And please do let us know how it’s going – post your photos and films on Instagram and Facebook and tag them with #peacocktreeplankchallenge!

Oh, and if you want to give us and your fellow students a laugh, feel free to get playful with it – find a strange location to practice, do it in your work clothes, or try some plank variations!

But above all, enjoy it – be grateful for what your body is allowing you to do (even on days when your body doesn’t allow you to meet your goal). Notice how your body is changing and becoming stronger, and join in with our online conversations for support and motivation throughout the challenge. Not part of our Facebook community? Come into the fold!

Don’t know how to do plank properly?

One of the simplest, safest and easiest ways to build yourself up to a three minute plank is to adopt dolphin plank, which involves resting on your forearms with elbows bent (rather than on your hands with straight arms). Keep your toes tucked under and your body and legs off the floor, in a strong horizontal line – like a plank!

Stay focused throughout and let this wonderful music (composed by my teacher) do the counting!

Need an easier option?

Peacock Tree Plank Challenge guidelines

Is your plank straight?

If you find it too difficult to hold the full posture, drop your knees to the floor for extra support – just make sure your thighs and torso are in a straight line. And do try to lift your knees again as the challenge progresses – you might surprise yourself!

If your neck hurts, you can always place a block or a stack of books beneath your face and rest your forehead on it while you hold the posture.

Been there, done that, got the t-shirt?

If you’re familiar with plank and other core strength exercises, you might like to work on some plank variations – be it a high plank, a one-legged plank, a side plank, or an acro yoga plank…

Beware of a cheating bottom!

Your biggest foe during this challenge will be your bottom. It will either try to cheat, by being higher than the rest of your body, or it will be lazy, sagging down to create an unwelcome dip in the centre of the posture.

Not sure if you have a cheating or lazy bottom? Then check yourself out in a mirror or ask someone else to tell you if your body is in a straight line.

Ready? Okay, download the the 2018 Peacock Tree Plank Challenge schedule  and get planking!!

Jan 31
0

By the light of the….Super Blood Blue Moon!

By | Asana, Teachings | No Comments

Something big and special is in our midst, according to the world’s astronomers and astrologers. You might even have seen one of the many online articles about it – ‘it’ being the January 2018 Super Blood Blue Moon. This full moon, we’re told, is a rare one – nothing like it has been seen since 1866!  

For Ashtanga yoga practitioners (hello, Monday night students!), a full moon will always be worth observing – New moons, too. Ashtangis consider moon days as holidays, or days when they need to reduce the intensity of their practice, because it is said that when the earth, sun and moon are all in a straight line in space, universal energy is much stronger, and the possibility of injury is greater – hence, asana practice should be avoided.

Curious to know what phase of the moon you were born in?

But it’s not just in the Ashtanga yoga world, where we find respect for the phase of the moon, and encouragement to slow down and adapt our practice. Hatha yoga, which we can consider as the umbrella term for all forms of physical yoga practice, including Ashtanga, is all about balancing heightened and subdued energy – whether these are brought about by the phase of the moon, or the time of the year.

What goes up…

Subtle energetic body

Subtle energy in motion

According to Satyananda Saraswati, author of the popular contemporary text on Hatha yoga, ‘Asana, Pranayama, Mudra, Bandha’, during the full moon cycle, pranic energy (prana vayu) is dominant. This pranic energy is upward moving – through the spine and towards the head. When this happens, we tend to experience an increase of internal fluid, physical energy and mental activity.

During the new Moon cycle, apranic energy (apana vayu) is said to be dominant. Apranic energy is downward moving – towards the base of the spine – making this period one of elimination and reduction. People will often notice a loss of internal fluid, dry, stiff muscles and joints, decreased physical and mental energy, and a sense of lethargy and moodiness.

The ebb and flow of nature

Western science is pretty much on board with the idea that the phase of the moon can affect our energy levels. We know that our bodies are made of 70% water, and that this makes us vulnerable to the gravitational pull of the sun and moon, much like our oceans and seas. The science doesn’t end there, either, with yogic notions of energy and the movement of energy corresponding with Western medicine’s understanding of the nervous system.

The energetic body

PTY full moon blog anuloma viloma

Anuloma Viloma balances energy

In yoga, we have the concept of nadis, which are believed to carry this life force known as ‘prana’ (in Sanskrit) or ‘qi’ in Chinese-based systems. We can think of nadis as invisible veins running throughout the body. The most important ‘vein’ is the shushumna nadi, which corresponds with the spine and is the vessel for awakened Kundalini energy – energy which rises and leads to enlightenment!

Two other significant nadis are the Ida and Pingala nadis – and these are often compared to the two hemispheres of the brain; Ida reflecting the left side, and Pingala the right. Prana (active energy) circulates inside Pingala, while apana (passive energy) flows through Ida. For optimum health and spiritual wellbeing, Hatha yoga tells us we must ensure that these energies work in harmony with each other.

The physical body

The autonomic nervous system (which we can sum up as ‘all the things our bodies do without our conscious involvement’ – a beating heart or a perspiring forehead, for example), is comprised of two parts: the sympathetic and parasympathetic nervous system. The sympathetic system prepares the body for ‘fight or flight’ during stressful situations, by raising the heart rate, releasing adrenalin and firing up the muscles. The parasympathetic system, on the other hand, operates during normal situations and is there for responsible for things like digestion and the conservation of energy.

If we’re constantly stimulating the sympathetic nervous system, be it with activity, stressful situations, or a full moon, we’re at risk of activating the parasympathetic nervous system so much so, that it becomes the norm. And as a result, so too does high blood pressure, inability to sleep, and a damaging expenditure of energy. Conversely, if we’re only ever in a state of rest, we will never get anything done! And so it is that we must find a balance between the two.

Yoga for a full moon

In Ashtanga yoga, many practitioners will gladly take a day off during a full moon – and understandably so, since they do generally commit themselves to six early morning practices a week! Many others will adapt their practice, often taking their lead from a ‘chandra krama’, or moon sequence, devised by world-renowned Ashtangi, Matthew Sweeney (see video, below).

In our classes this week, we will observe the Supermoon and bring about energetic balance by focusing on twists, and along with postures which give us a sense of being grounded – tethered and resistant to the unbalancing, upward pull of the full moon. We’ll also utilise Anuloma Viloma and spend time in Tratak meditation – a way of focusing the mind, whilst honouring the light in our Selves and the light of the sun, reflected on the surface of the full moon.

Apr 03
1

Get strong with the Peacock Tree Yoga 21-day Plank Challenge! #peacocktreeplank21days

By | Asana, News | No Comments

Ready to take up the Peacock Tree Yoga 21-day Plank Challenge?

We'd love to see your creative planking too!

We’d love to see your creative planking too!

Following our hugely successful 7-day #peacocktreelent, we’re upping the ante and challenging you to build yourself up to a three-minute plank, over the course of 21 days!

Why we run the Peacock Tree Yoga 21-day Plank Challenge

The Peacock Tree 21-day plank challenge is your opportunity to create strength in both body and mind; to develop your will power – and build a core of steel in the process. And it’s perfect for powering us up as we move into the firey months of the year!

It’s not as hard as it sounds – you just need to build up gradually by following the plan. But beware – once you’ve discovered your potential, there’ll be no stopping you!!

Print off the 21-day Plank Challenge practice sheet , stick it to the fridge, and while you wait for the kettle to boil at the start or end of the day, for example, get on your yoga mat and plank like there’s no tomorrow!

The Peacock Tree Yoga 21-day Plank Challenge schedule

Keeping track of your progress

Can't afford a hunky PT? Never mind, we'll support you! #peacocktreeplank21days

Can’t afford a hunky PT? Never mind, we’ll support you! #peacocktreeplank21days

Try your best to meet your daily goals – and give yourself a sense of satisfaction each time, by ticking the relevant box (as flamboyantly as you wish!). And let us know how it’s going – post your photos and films on Instagram and Facebook – but don’t forget to tag them with #peacocktreeplank21days!

Oh, and if you want to give us and your fellow students a laugh, feel free to get playful with it – find a strange location to practice, do it in your work clothes, or try some plank variations!

But above all, enjoy it – be grateful for what your body is allowing you to do (even on days when your body doesn’t allow you to meet your goal), really feel how your body is changing and becoming stronger, and join in with our online conversations for support and motivation throughout the challenge. Not part of our Facebook community? Come into the fold!

Not sure how to do plank properly?

The simplest, safest and easiest way to build yourself up to a three minute plank is to adopt dolphin plank, which involves resting on your forearms with elbows bent, rather than on your hands and with straight arms. Keep your toes tucked under and your body and legs off the floor, in a strong horizontal line (like a plank!).

Plank

Is your plank straight?

If you find it too difficult to hold the full posture, drop your knees to the floor for extra support – just make sure your thighs and torso are in a straight line. And do try to lift your knees again as the challenge progresses – you might surprise yourself!

If your neck hurts, you can always place a block or a stack of books beneath your face and rest your forehead on it while you hold the posture.

If you’re familiar with plank and other core strength exercises, you might like to work on some plank variations – be it a high plank, a side plank, or an acro yoga plank…

Beware of a cheating bottom!

Your biggest foe during this challenge will be your bottom. It will either try to cheat, by being higher than the rest of your body, or it will be lazy, sagging down to create an unwelcome dip in the centre of the posture.

Not sure if you have a cheating or lazy bottom? Then check yourself out in a mirror or ask someone else to tell you if your body is in a straight line.

Ready? Okay, download the The Peacock Tree Yoga 21-day Plank Challenge schedule and get planking!!

Nov 07
0

The cool winds of vata…

By | Asana, Teachings | No Comments

If you’ve noticed an increasing sense of unease lately, and have been feeling scattered, exhausted and anxious, then you’re probably wondering why – and worrying if it will ever end.  The good news is, it will, but maybe not until Spring – unless you choose to make some adjustments now. And how do you do that? Well, as Bob Dylan so memorably put it, the answer, my friend, is blowin’ in the wind…

bob dylan album cover for PTY vata blog

Bob knows all about vata

It’s typical at this time of the year – when the Autumn winds are shaking down the trees and Winter’s long fingers begin to give us an icy poke, as though warning us of an impending deep freeze – for our bodies to respond. We can feel stiff and fragile, we might experience difficulty sleeping, and develop dry skin – as though the wind and cool temperatures are shaking us down, too. And when our bodies feel under assault, so do our minds.

According to the ancient science of Ayurveda (a system for maintaining physical and mental wellbeing, which developed alongside yoga and is considered its sister science), when we experience these changes, it’s due to an excess of ‘vata’.  The cooler months of the year are renowned for creating this effect.

What is vata?

Vata is one of the three doshas, or types of energy, which Ayurvedic science tells us each person is made up of (the others are ‘kapha’ and ‘pitta’). None of us are the same, according to this theory; we’re all composed of different amounts of each dosha – and it’s a matter of maintaining our individual constitution in order to maintain optimum health. If you’re curious to know your dosha type, you can find out very easily and for free on the Chopra Center website (in return for your email address).

For our purposes, the point is this: whether vata plays a dominant role in your make-up or not, Autumn and Winter still have plenty of potential for creating excessive amounts of this fast and flighty kind of energy – an energy which, when in balance fuels our creativity and vitality, makes us quick and bright, joyful and active, but causes fear and anxiety when in excess – as well as countless other symptoms, as listed in this article from Svastha Ayurveda, a holistic healthcare practice based in Colorado.

‘That which moves things’

Windmills and vata

Vata in balance brings joy, not stress

So, what to do with all this ‘vata’ swirling around in the November air, moving through us and within us? Well one thing we can do is play vata at her own game. If we translate the word ‘vata’ from Sanskrit to English, we get ‘that which moves things’ – and therein lies the answer: we move – mindfully. In doing so, we soothe the nervous system whilst generating lubricating and nourishing heat in the body.

A fluid, yet grounding yoga asana practice, such as the one we’ll be working on in our classes this week, offers us the perfect way to raise the temperature and focus the mind. But it’s not only the healing effects of asana that yoga brings to the Ayurvedic table. Pranayama, meditation and relaxation also help to stop our swirling thoughts, our fluttery stomachs, our shortness of breath. In short, yoga can help us remain calm, joyful, warm and secure, in even the strongest of winds.

“The pessimist complains about the wind; the optimist expects it to change; the yoga student adjusts the sails” ~ William Arthur Ward (paraphrased!)

Oct 31
0

The Spirit of Halloween Yoga

By | Asana, Teachings | No Comments

Peacock Tree Yoga students are always encouraged (nay, forced!) to don a cape, some fangs or a pair of pointy ears for classes that fall on Halloween, and this year is no exception. But more than anything, we want our students to try on a few asana ‘costumes’, at home and in our classes – with the intention to experience the stories, the symbols and the qualities associated with each.

A Halloween yoga practice

Peacock Tree teachers leading by example!

Peacock Tree teachers leading by example!

If you aren’t sure what qualities are associated with different poses, you can go with intuition, your experience, and your imagination. What does a boat pose mean to you – the ability to go on new journeys, and greet change and with an adventurous heart? The ability to stay afloat during difficult times? What does plank pose mean to you – the qualities of a strong foundation: steadiness, the ability to withstand pressure, the readiness to be used in the service of a great plan?

We can take the theme of Halloween to the very end of our yoga practice. In Savasana (which, aptly, translates as corpse pose), take a moment to focus on people from the past who you admire – it can renew your sense of purpose in life and give your motivation a tremendous boost. This, after all, is what Halloween started out as.

In memory of…

pumpkin with om symbol

P’ommmm’pkin

Traditionally, the eve before All Saints Day – an active one in the Spirit Realm – involved dressing up in period clothes of ancestors whose admirable characteristics remained in their descendants’ memories, long after their physical bodies dissolved into the earth.

The ancient Celts believed the border between this world and the spirit world became thin on Samhain, allowing ‘ghosts’ (both harmless and harmful) to pass through. The family’s ancestors were honoured and invited home, while harmful spirits were warded off. It is believed that the need to ward off harmful spirits led to the wearing of costumes and masks celebrating the lives of the more favourable ones.

Good or bad, it’s up to you

halloween yoga costume

Trick or treat?

By using the theme of Halloween to steer our yoga practice, we are able to retain a sense of what Halloween was traditionally about. By all means, go to a party, drink ‘blood’ punch and do the Time Warp (again). But make time, too, to bring the special quality of this time of year, and its inherent traditions, to your mat.

It is true that the celebrations of All Hallows Eve, or as we call it now, Halloween, has become quite different from its origins and can be the subject of debate and controversy. But by applying the teachings of yoga – to strive to reach a place in our minds and our hearts that causes us to radiate peace, happiness, and every kind of positive energy – the traditions of Halloween can help bring about good physical and emotional health, which affects everyone and everything around us.

Imagination in life is our most powerful tool.

 

Halloween waits . . . (a poem about Halloween by Lilley Harvey)

The night before November 5th, I spied a wretched Halloween,

Half fall, half flight, her step was swift

Her time was echoes, thin as wind

then midnight chimed

and brilliant, vermillion, Fire grinned.

“I waited,” she smiled.

They kissed with lips aflame and then she died.

Aug 05
0

Guest blog: A lesson in backbends

By | Asana | No Comments

Before going any further, I just want to say a heartfelt thank you to everyone who showed up for the backbending classes I taught during the last week of July – it was an absolute delight to be amongst you and absorb some of that unique Peacock Tree Yoga kula spirit! I’m also very grateful for your lovely feedback and am more than happy to share some of the techniques we explored in class, as requested by several students…

Snazzy videos and photos coming up – but please read the following first!!

This might seem like an obvious thing to say, but I cannot stress enough how important it is to listen to your body – and, even more importantly, to respond to what it says. I would never have got so far with my backbends if I hadn’t decided to go easy on myself, and I daresay it’ll be the same for you. It’s also important to understand the reasons why backbends can hurt or instill a sense of panic, in order to appreciate the techniques I recommend for practising safely and effectively. So…

Why do backbends hurt?

  • It’s not usual for us to purposely open the front of the body! We spend most of our days ‘rounding’ our backs and closing our chests, which means neither our bodies or our minds know how to do proper backbends, often resulting in pain – usually a ‘pinching’ sensation in the lower back or neck.
  • The pain is generally caused by compression of the vertebrae – or, to be more specific, the spinous processes (the knobbly bits on your back) – squeezing against each other. When the back of the neck is compressed, the pain is often accompanied by a sense of panic because the body’s stress response has been activated.
  • Compression in the spine during backbends usually happens because of tightness in the front of the body (even sitting at a desk all day will contribute to this kind of thing), which limits our full range of movement. As a result, we end up over-using the parts of the spine that naturally bend backward – the neck and lower back.
  • To counter this tendency, we need to work on undoing the tightness in the front of the body. That way, we’re able to spread the backbend across the entire spine – and literally take the pressure off the lower back and neck!

A short safety announcement!

Throughout the sequence below, please keep the following points in mind:

  1. Maintain length (and avoid compression) in your lower back by lifting your hip bones up
  2. Lift your rib cage and chest ‘out’ of your pelvis
  3. Keep your neck in a neutral-to-flexed position until you have maximised the extension of your mid-upper back (see 2)
  4. Roll your shoulders back (unless you’re in a posture where your arms are overhead, such as full wheel)
  5. Take your head back last, and only go as far as your breath will let you – if you’re not breathing easily, you’re in danger of injuring your neck
  6. If something doesn’t feel right, STOP!

Backbending sequence

Sun salutations

Surya Namaskara A: Repeat 3 – 5 times, using the variation shown in the video below (instead of lifting the arms and folding forward straight away, there’s a small chest-opening movement to do, which becomes slightly more pronounced with each salutation – as the two repetitions in the film below demonstrate).

Surya Namaskara B: Repeat the standard form of Surya Namaskara B (if you need a reminder, have a look at Ashtanga teacher Rob Leadley’s cheat sheet) 2 – 3 times, and then follow the video below, for a variation on the sequence which helps to release tightness in the front of the body (the hip flexors, abdominal muscles, ribs, chest and shoulders). If it’s difficult to balance or to maintain an neutral pelvis in the lunge-based postures, you can always drop your back knee. Respect your limits.

Standing postures (hip openers)

It might not seem obvious to prepare for backbends by working into the hips, but it’s definitely worth spending some time on these sorts of postures because they give the hip flexors and groin muscles a good stretch – meaning greater extension across the front of the hips and less compression in the lower back during backbends! You can work through the following postures one by one or, if you know how, you can turn the sequence into a vinyasa flow, which will help keep your body and muscles warm, ready for some backbends.

Please click on the photos below and then scroll down to see the further instructions.

And NOW for some backbends!

Remember, stop when your body tells you to stop! You don’t have to do ALL of these postures or complete the suggested number of repetitions, where a number is stated. You can rest between postures too – but avoid bringing your knees directly into your chest (a deep, and in this case unwelcome, counter-stretch to a backbend); instead, take child’s pose with wide knees, or, if you need to lie down, try happy baby pose.

Please click on the photos below and then scroll down to see the further instructions.

Preparing for ‘drop-backs’*

*If you’re able to hold Urdhva Dhanurasana (full wheel) without splaying your knees and compressing your lower back, and your breath moves freely from your nose to your lungs, you might want to begin preparing your body for drop-backs. Otherwise, skip this part of the sequence and move onto the finishing postures.

Finishing postures

After an intense and sustained backbend practice, it’s essential to take some long, passive twists before folding forward again. Start by simply resting on your back with your legs propped up – knees together and feet apart – then move into a supine twist (arms in a ‘T’ shape, knees to one side, and your gaze on the opposite hand). Hold the twist for at least a minute on each side, making small adjustments as your spinal muscles begin to relax. Afterwards, you can either hug your knees to your chest or roll up to sitting for a loose forward fold (knees bent). After that, it’s time to lie down for a well-deserve 5 or 10 minutes in savasana – possibly with a bolster or cushion beneath your knees.

Namaste!

Katy Wright established her yoga practice at the age of 17, during an unusually warm British summer, which she spent outside, working her way through a manual she picked up in a cheap book shop. Fifteen years later, she undertook her teacher training with Union Yoga in Edinburgh, and began teaching as part of the Peacock Tree Yoga team, alongside her job as a journalist with the BBC. Now, as a freelance copywriter, Katy continues to explore the wisdom of yoga in her personal practice and in her blog, The Cat on the Mat.