All About Sleep

Sleep and Perimenopause: What Helped Me

Sleeping used to be one of my superpowers. Then I hit perimenopause.

I could still sleep, but my deep sleep dropped dramatically. Deep sleep is the stage when the body carries out important repair processes and the brain clears metabolic waste — it’s the sleep that leaves us feeling truly refreshed. Even though I was sleeping, I was waking up feeling groggy and tired (and clumsy and irritable!)

So I embarked on a mission to improve it. Over time my deep sleep has increased from around six minutes a night to about an hour.

Some people struggle differently — lying awake for much of the night or waking repeatedly. Whatever your sleep issue, there are many things you can try that can make a real difference.

Below I’ll share what worked for me. It’s quite a long list! My advice would be to try one thing at a time and give it at least a week to see whether it helps.

I use a device called an Oura ring (not sponsored!) which tracks sleep quality, heart rate, temperature and other metrics. Consumer sleep trackers aren’t perfect, but they can be very useful for noticing trends and seeing what helps and what doesn’t. And of course, you can also simply notice how you feel.

Sleep and Menopause Symptoms

There is growing evidence that poor sleep can worsen many menopausal symptoms.

Symptoms of menopause are often grouped into four categories:

Somatic symptoms
Weight gain, headaches, fatigue and insomnia

Psychological symptoms
Irritability, mood swings, anxiety and depressive feelings

Vasomotor symptoms
Hot flushes and night sweats

Urogenital symptoms
Loss of sexual interest, vaginal dryness and pain during intercourse

Interestingly, many of these symptoms can also occur when we don’t sleep well — things like irritability, anxiety, depression, brain fog and weight gain.

Over time, chronic poor sleep can also increase the risk of more serious conditions such as heart disease and certain cancers, so it’s well worth taking sleep seriously.

Hot Flushes and Night Sweats

One theory is that hot flushes and night sweats disturb sleep, or make insomnia worse. If we can reduce them, sleep often improves.

Many women find their hot flushes respond strongly to diet and lifestyle changes. This was certainly my experience.

For me, the main triggers were:

• sugar

• dairy

• alcohol

Everyone is different, so it can be helpful to experiment and notice your own triggers.

Hydration also matters — aim to stay well hydrated throughout the day.

Stress management is another big factor. Stress and anger can feel very “heating” in the body, and midlife can be a good time to reduce unnecessary stressors and look after yourself more consciously.

Sleep Environment

I also changed my bedding. I switched to a wool duvet, which keeps you warm while allowing excess heat to dissipate.

Temperature matters too. Humans evolved with cooler evenings signalling that it’s time to sleep. If a bedroom is too warm or stuffy it can interfere with sleep.

Around 18°C is often recommended as an ideal sleeping temperature.

Breathing and Snoring

Snoring and mouth breathing can also affect sleep quality. Breathing through the nose helps regulate airflow, humidify air and support deeper sleep.

For me I mainly snore when I lie on my back, so I’ve been fixing a tennis ball to my back (vest and an elastic band) so I side sleep - much better! I also got a special ‘side sleeper” pillow.

Some people experiment with gentle mouth taping using micropore tape to encourage nasal breathing. It didn’t work for me personally and the medical advice is to avoid it if you have breathing disorders such as sleep apnoea.

Light and the Body Clock

Light is incredibly important for sleep.

Our bodies evolved to respond to natural light cycles, but modern life exposes us to a lot of blue light in the evening from screens and bright indoor lighting. This can signal to the brain that it’s still daytime.

At 8pm I have an alarm that reminds me to start winding down and reduce screen use.

It also helps to switch from bright overhead lights to softer, lower lighting in the evening. Candles are lovely for this.

Equally important is morning light. Getting outside within the first hour of waking helps regulate the circadian rhythm and supports healthy melatonin production later in the evening.

Watching the sunset can also be a beautiful daily ritual that signals the body that night is approaching.

And, getting at least 10 minutes of morning light can help keep your circadian rhythm functioning well. I try to get outside as soon as possible after I wake up and stay for 10 minutes.

Morning Light: One of the Most Powerful Sleep Tools

One of the most effective ways to improve sleep is getting natural light early in the day.

Within the first 30–60 minutes after waking, try to spend some time outside. This light signals to the brain that the day has started and helps set the body’s circadian rhythm.

This morning signal helps your brain know when to release melatonin later in the evening, making it easier to fall asleep and supporting deeper sleep.

Even a short walk outside or sitting with a cup of tea in daylight can help. Ideally aim for 10–20 minutes of outdoor light, even on cloudy days.

It’s a simple habit, but it can have a surprisingly powerful effect on sleep quality.

Herbs for Sleep

I use a herbal tea as part of my evening wind-down ritual:

• Yarrow – ½ tbsp
• Motherwort – ¼ tbsp
• Skullcap – ¼ tbsp
• Passionflower – ¼ tbsp
• Stinging nettle – ½ tbsp

Add boiling water, brew for five minutes, and drink before bed.

Food and Stimulants

Caffeine is best avoided in the afternoon and evening. If you enjoy coffee, having it only in the morning is often a good compromise.

Later in the day I switch to herbal teas such as tulsi (holy basil) or Greek mountain tea. Tulsi with a spoon of maca can give a gentle natural lift.

Sugar late in the evening can disrupt sleep, so it’s best limited.

Alcohol can also interfere with sleep quality. If you choose to drink, having it earlier in the evening tends to affect sleep less.

Movement and Yoga

Movement is extremely supportive for sleep.

An energising morning practice helps wake the body and regulate circadian rhythms, while a gentle evening practicesuch as Yin or restorative yoga helps calm the nervous system.

Yoga Nidra can also be very helpful — both for falling asleep and for resting deeply during lighter phases of sleep.

Consistency Matters

Regular routines help our hormones and body clocks settle into a rhythm.

Going to bed and waking up at roughly the same time each day can make a surprisingly big difference.

Even when a lie-in feels tempting, consistency is usually better for sleep quality in the long run. And setting an alarm for bedtime as well as waking up time can help.

Keeping regular meal times can help too.

The Gut–Sleep Connection

Serotonin is one of our “feel good” hormones and is also a precursor to melatonin, the hormone that regulates our sleep–wake cycle.

Around 90% of serotonin is produced in the gut, which means digestion, diet and stress can all influence sleep indirectly.

Another good reason to support your gut health and overall lifestyle.

Supplements That May Help

Some supplements can also support sleep.

Magnesium is one of the most commonly recommended minerals for improving sleep quality. It helps calm the nervous system, relax muscles and support the body’s natural sleep processes. Many people find forms such as magnesium glycinate or magnesium citrate helpful in the evening.

I personally take magnesium together with ashwagandha before bed, which I’ve found very supportive.

Ashwagandha is an adaptogenic herb traditionally used in Ayurvedic medicine to help regulate the stress response. Some research suggests it may help reduce cortisol levels and support deeper, more restful sleep.

As always with supplements, it’s best to experiment gently and see what works for your body, and check with a healthcare professional if you have any medical conditions or take medications.

Final Thoughts

Sleep can change in midlife, but there is a lot we can do to improve it.

I hope some of these ideas are helpful for you.

If you’re struggling with sleep, please don’t suffer in silence — there are many approaches that can help.

And if you’d like guidance or support, feel free to get in touch.

Yoga Nidra Free Script : Autumn

What to say beforehand

This Nidra will include a walk in the autumn woods.

Arrival

Let’s start by lying down comfortably. You might lie on your back or maybe you prefer another position - just choose what works for you right now… Close your eyes if you want…. Tuning into any sensations you feel in your tongue, lips, face - simply allowing any sensations to be there

Feeling into your shoulders and arms…. Allowing any sensations in the hips and legs

Rotation

Now we will go together for a journey around the body. As I name a body part, simply welcome all the sensations you feel there… nothing to change… nothing to fix…. simply shining the light of your awareness…

Begin at the point between the eyebrows - feeling all the sensations - between the eyebrows…. the little hollow at the base of the throat…. the right shoulder - right elbow - wrist - right thumb…. index finger…. middle finger…. fourth finger…. little finger…. wrist…. elbow…. shoulder…. base of throat….  left shoulder…. elbow….  wrist….  Left thumb…. index finger…. middle finger…. fourth finger…. little finger…. wrist…. elbow…. shoulder…. Heart centre ….  right side of chest…. Heart centre.... Left side of chest…. Heart centre...solar plexus... pelvic floor….  right hip….  knee….  ankle….  tip of big toe, second toe, third toe, forth toe, fifth toe….  ankle….  knee….  hip….  centre of pelvic floor….  left hip….  knee….  ankle….  tip of big toe, second toe, third toe, forth toe, fifth toe….  ankle….  knee….  hip….  centre of pelvic floor….  solar plexus…. heart centre... throat...  eyebrow centre….

whole body….  whole body….  whole body resting

Breath

Watching the body breathe - watching the natural rhythm of the breath - inhaling fresh Prana or chi or energy - exhaling what you no longer need

Like a fresh autumn day when the sun is shining - the crisp clean air - inhale that freshness - and let go on the exhale.
pause
Like on top of a mountain - breathe in the fresh clean air - buzzing with energy - and let go on the exhale.
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Like by the sea - fresh tangy salty sea air - and let go on the exhale.
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Like in a forest - air purified by the trees - and let go on the exhale.
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Images

And now see yourself in nature - somewhere you feel good and calm - feel yourself walking along -

You can feel the tang in the air - the crisp coolness of the air on your skin and the smell of autumn

What is the path like - feel it under your feet - can you feel the autumn leaves crisp and crackling under foot - can you see the colours golden orange bronze  - and feel the soft earth underneath

Looking up you can see the leaves on the trees - dancing in the wind-  then falling falling - maybe you can catch one?

Shafts of sunlight through the trees - light and shade - patterns of leaves dancing with your shadow

Drinking in the quality of the light

Feel that fresh air bringing energy to your lungs - feel your self letting go of anything you don’t need anymore - doesn’t have to be a story - just a feeling of letting go - becoming lighter - becoming freer - more buoyant - softer - more able to appreciate the nature around you -

Return

Now beginning your slow and gentle return. 

Feeling your body and the surface underneath you.

Listening to the sounds around you. 

Gently begin to move your hands and feet. 

Take some deep inhalations. 

Maybe stretch your arms over your head. 

Draw your knees up to your chest. Maybe rock from side to side. 

Then roll over onto one side. 

And in your own time, come up to sitting.  

Thank You!!!

Yin and Yoga Nidra : Transitions

I always found the transition from summer to autumn really sad as a kid - the end of the summer holidays and that back to school feeling. Transitions can be hard. Transitions are liminal spaces - leaving one thing behind and moving into something new they come with change and uncertainty.

• Sometimes we choose them

• Sometimes we have no choice

• We need to let go - reframe beliefs and how we see ourselves

• We need to exist in uncertainty

• We need to navigate the new - an opportunity to gain agency and purpose

We can deny and resist transitions but this takes energy and creates stress.
Transitions aren’t linear - they circle and zig zag and aren’t progressive or logical.
Transitions aren’t positive or negative - it depends on the story you tell yourself.

• We can view as a chance to rise to a challenge

• We can see it as laying down new neural pathways

  
  Some things that can help:
  Change has to happen to everyone you are not alone
  Give yourself time
  Take baby steps
  Avoid self medicating
  Move - run, dance, swim - whatever you like - it clears the head - and helps with depression
  Practice mindfulness and gratitude
  Use your communities
  Follow curiosity be creative

A flexible Vin to Yin Sequence (pun intended)

One of my favourite ways practicing asana is starting with an energised flowing sequence followed by dropping into soft and still yin poses. This stimulates the nervous system, then goes deep into the parasympathetic. This stimulation followed by relaxation has the effect of balance. When the nervous system is balanced then other systems in the body/mind can come into balance too - mental health such as depression and anxiety, as well as physical things such as digestion, immunity and much more.

Here is sequence created with this balance in mind….

Start in Child’s pose - connect with the breath and body

Unfold into Cat/Cow - you could also add some rib rotations, shoulder circles and even some free movement

Then some time to explore Down Dog, Plank, Cobra or Up Dog. If you have less time do each one for a few breaths to feel into your body. If you have more time you could add in some sun salutations.

Then come up into a Low Lunge - here I’ve chosen to interlace my hands behind my back - but you could add the arm variation of your choice

After Low Lunge tuck the back toes and come on up into your High Lunge, again choose how long you stay and feel free to add on an arm variation - maybe eagle arms

Next comes a classic feel good sequence of Warrior 2 followed by Reverse Warrior flowing into Side Angle Pose

From Side Angle come back up into Warrior 2 as a transition and turn the feet to the long edge of the mat for Wide Leg Forward Fold - cat stroking optional ;) From your forwards fold come back up into Warrior 2

Windmill your arms down and step back into Down Dog - from here repeat the sequence from low lunge on the second side

Now from your Downward Dog, step forwards into Low Lunge, flow between Low Lunge and Low Pyramid with the option to sit back into Half Hero, repeat this on both sides

Next the yummy yin - hold for 2 to 5 minutes on each side, coming back into Low Lunge (as a transition) and bring the back knee forwards into a Seated Twist (do both sides)

Unwind from your twist into Half Dragonfly - first folding forwards then adding a lateral stretch (do both versions on one side then repeat on the second side)

Then a lovely Lying Twist (both sides)

A supported backbend - brick under sacrum, option to keep knees bent or straighten the legs

Keep the brick under the sacrum and straighten the legs into a yin inversion

If you have time for some breathing take the chance!

Then rest in Shavasana

And don’t forget the gratitude - so grateful for the time to practice!

If you’re interested in Sequencing training more info here

Seven Steps to Perfect Sequencing

When I was planning to write a blog about sequencing I asked my Facebook groups what were the biggest challenges - here’s what they said and my thoughts and ideas around them…

1. Why sequence? Why not just feel the energy at the time and make it up as you go along.
   
   There IS truth in this - it’s really important to feel the energy in the room, observe your students and tune into what they need in that moment - but I think there’s more to it that that. There are a few layers and aspects to this question that warrant a closer look.
   
   To kick off I’d say that in order to sequence as you go along you need a VERY deep and grounded knowledge and understanding of sequencing. That can come from your own practice BUT to really consider all the differing body types and levels of experience and include them in a coherent and intelligent way takes a HUGE amount of knowledge and intuition. Some people have that - I’d suggest most of us don’t, and spending some time in advance planning a sequence can make it much more inclusive and safe.
   
   Having said that I feel that the best option is a blend - do some sequencing beforehand so you can plan how the class develops and how to offer options and alternatives - but always be tuning into the students and be prepared to “go off piste” and adapt/change/throw out your sequence if it’s not meeting your students needs in that moment
   

2. How to Remember?
   
   This was probably the most common comment. Here are my top tips for remembering your sequence:
   - make your sequence a few days before and review it once a day
   - practice the sequence yourself
   - do a super quick physical run-through just before the class
   - use the same sequence as a skeleton for a full month and tweak it for each new class
   - use the same sequence but use a different physical theme - a different focus can make the same sequence feel very different
   

3. How to make the sequence safe and inclusive
   
   Use rounds and repetition. This means you take a fairly short sequence (this will also help you to remember it ;) and help with finding time to plan if that’s a challenge) and repeat it 3 or 4 times. The first time go through it fairly slowly offering the most accessible options - this will include everyone and give everyone their “base level” option. The second time offer the option to stay with the first version if that felt good - or to try something more challenging. You can build up the difficulty of the options over several rounds so some students can be doing something very accessible and gentle if that how they feel that day OR something really quite challenging and strong if they feel that’s right for them.
   
   Use a “warm up” or “preparation” section towards the beginning of your class to offer more accessible options, then when you come to offer the more challenging options you can refer back to the earlier poses.
   

4. How to balance familiarity and keeping it fun and inspiring
   
   For this I use flows. A flow is adding movement within a pose - for example adding Garudasana (Eagle) arms and flowing in circles in a High Lunge or rotating the shoulders in Warrior 2, the possibilities are endless. This means you can take a short sequence (again easy to remember and find time to plan) but add texture and interest. Your students can relax into the familiar sequence but still have new fun and engaging things to do. If you’re repeating the sequence from class to class you could add different flows to focus one time on the shoulders and next time on the hips.
   

5. How to work towards a Peak Pose
   
   One way to do this is to break down a peak pose into body parts, if you know your anatomy you can analyse it in terms of rotations and flexion/extension or adduction/abduction. If you don’t know your anatomy terms you can use the shapes. Then include all those shapes in the earlier part of your sequence to ensure the body is fully warmed up.
   
   For example if Ustrasana (Camel) is my peak pose, I would want to include some hip extension (the leg going back) so some low lunge work with the back leg up for more intensity. I’d also want to include some shoulder extension (arms going back) so I could interlace my fingers behind my back in High Lunge and go into Humber Warrior. I’d also want to fire up the back muscles to encourage lift and lengthening in the back bend - so some Shalabasana and Cobra.
   
   Or if Warrior 3 is my peak pose, I could take that pose and look at it from different angles - for example start by making the shape lying down, then on all 4s maybe go to the wall and do it with the hands on the wall - or the foot against the wall. I could flow in and out of the pose - add different arm variations, and then finally hold the pose in stillness - having offered lots of options and variations - each student can choose which one they want to pick.
   

6. How to Balance moving and stillness, talking and silence
   
   This is one of the skills of teaching a great class rather than an ok class. For a new teacher taking time and leaving silence is often really challenging. When we’re new we can tend to rush through things and talk all the time. Silence can be very scary. So partly it’s a matter of experience and practice.
   
   But you can also plan it. For example if you’re using rounds, the first time you do a sequence do some talking - maximum three things per pose. Then the second time - just breathe - count your own breaths to make sure you stay for the right amount of time and there’s silence and you do the same time on both sides. Suggest to your students they do the same. “We’ll stay here for a while try to focus on your breath”.
   
   You can also build moving and stillness into your sequences. Have a look at the sequence overall - if there’s too much movement - take something out - often less is more. I find if there’s too much movement in a sequence I start to feel a bit sea-sick! Remember when you’re planning, things take way longer to actually teach. If your sequence has too much of movement - save something for next time.
   

7. How to adapt my sequences for online classes
   
   This has been a challenge lots of us have been working with over the past 2 years. The key is to keep things more simple, take more time in transitions, and avoid some of the more complicated and tricky poses.
   
   If you’re interesting in going deeper into these ideas myself and Jennie Wadsten have a 4 day sequencing course coming up. We also offer Theming workshops and lots more…

Details of Sequencing course HERE
Details of Theming Course HERE

Kidney and Bladder Meridians Yin Yoga

In the winter the Kidney and Bladder Meridians are highlighted

The element in Water, the colour is Blue and the emotion is Fear.

Here are two videos showing the location of the Kidney and Bladder Meridians

Here is a one hour long Yin Class with the theme of rest and self care.

Butterfly
Dragon
Sphinx
Child
1/2 Dragonfly
Caterpillar
Reclining Twist
Shavasana

Here are two Nidas for the Kidney and Bladder Meridians, one uses Images of you active and at rest, the other an image of a tree through the seasons. Both were recorded live.

The kidney meridian is highlighted in the Winter - the most yin of the seasons, in the winter it’s darker, colder and quieter, these are all yin qualities. This “downtime” is an important part of the cycle of life. In nature very little is growing, it’s all about resting and composting and getting ready for the spring. We also need a fallow period to support the growth and expansion. Supporting kidney energy in the winter is really important - it’s the basis of everything - without this strong foundation nothing else can function well.
Self inquiry: What’s your relationship to winter?

Kidney energy is strongest in the evening and at night, the yin time of day, especially between 5-7pm. It’s good to start winding down for bedtime in the evening.

The element is water - the most yin of the elements - water fits itself to what’s surrounding it - it finds the lowest level. The invitation is for us to become more yin - to rest - stay more in doors, be quieter - take stock - restore. In summer it’s time to go out and expand - winter is time to go in and be quiet. If we’re stuck in the yang of doing our body will give us a sign - headaches, digestive problems, anxiety, fatigue.

Self inquiry: Reflect on the balance of yin and yang in your life. Are you able to rest and have down time? What are your self care practices? Do you take time to be still and quiet? If we can’t feel - we can’t care for ourselves.

Often we have an attachment to doing - society promotes doing - often we feel guilty or restless if we rest - just notice that in yourself - awareness is an important part of the game.

As we age our kidney energy gets less. Menopause is kidney yin deficiency. At these times important to get good quality rest and nourishment. Kidneys are the storehouse of our energy - our Jing or inherited energy and the energy we get from our lifestyle. Being more yin means we can nurture our energy - our will power - our strength…

Water is the element of the emotions - calming the water element can help to calm agitation or upset emotions - a powerful point is K3 - good for many things - one of them is calming after a fright or upset.

Giving ourselves time to be yin - to rest deeply - allows the nervous system to balance - so we can be up and energetic but also we can rest - this is vital to our immune system - a balanced immune system rests directly on a balanced nervous system - if the nervous system is over-stimulated we get imbalances like too much inflammation and then the immune system can’t function properly.

Kidney emotion is fear - and winter time could be a good time to look at what makes us fearful. I’m not suggesting we try to get rid of fear, we need it, it’s useful, it gives us information and flags things that we could address. But maybe we can listen to our fears - invite them to the table and listen (hearing is the sense of the kidney meridian), when we’re in balance with our fears we are open - we are soft and flowing - fear comes with a closing and a hardening.

We tend to think of some emotions are positive and helpful and some as negative - but can be just be with what’s there without judgement - fully feel and then we can flow.

Sleep is key to supporting Kidney energy - sleep is really the foundation of good health - if you don’t sleep well - or wake up feeling un-refreshed - it’s worth doing something about it…

Things to avoid close to bedtime:
Alcohol
Stimulating tv
Screens and blue light
Sugar
Eating
Caffeine 
Smoking

Things that can help you to wind down:
Mentally de-clutter - write a journal - write to do list
Meditation
Yin or Restorative Yoga
Yoga Nidra
Calming Pranayama
Make sure your bedroom isn’t too warm

Lung and Large Intestine Meridians Yin Yoga

In the autumn the Lung and Large Intestine Meridians are highlighted

The element in Metal, the colour is White and the emotion is Courage.

Here are two videos showing the location of the Lung and Large Intestine Meridians

Here is an hour long class based on the lung and large intestine meridians with the theme of letting go

Neck rolls Shoulder rolls

Trapezius release 

Lie back with rolled up blanket under back

Diagonal child

Arm thread the needle 

Quarter dog

Cat cow

Half frog with option of Sphinx

Lie on Arm

Floor angels

Supported half bridge

Reclining Twist

Shavasana

Physically, the Lungs receive the air that we breathe and also get rid of waste products. Energetically they receive Chi or energy and connect us spiritually.
The Large Intestine gets rid of what we no longer need, physically and mentally/emotionally.
So you could say the Lung and Large Intestine Meridians are about letting go, like the trees let go of their leaves in autumn, to create compost for the next spring and move forward to the next cycle.

Emotionally the Lung Meridian is about grief - feeling it when appropriate and processing and letting go. It’s also about courage and reverence - appreciating the beauty and the spiritual side of life.

Mentally we’re talking about tenacity and endurance the energy to finish what you’ve started and keep on going. Confidence, clear thinking and seeing connections.

What can we let go of?

• Unhelpful patterns of behaviour like doing too much, checking social media too often, not enough self care…

• Possessions, we often have too much and buy things we don’t need. Can we reduce?

• Thoughts. Such as a strong focus on the negative, trying to control things, feeling not good enough, comparing our selves to others.

• Thinking we have to be happy all the time.

• Regrets - framing things as “failure” when it didn’t come out how we hoped or wanted.

Why is it hard to let go?

• Habit

• Attachment

• Self image tied up in it

• Fear

Why let go?

• We can become freer

• We can grow and change

• We can experience new things

Top Tips for Letting Go

• Stop blaming others

• Take responsibility

• Trust

• Step into the flow
  

Spleen and Stomach Meridians Yin Yoga

In the later part of the Summer, or in a really rainy Summer, the Spleen and Stomach meridians are highlighted.

The element is earth and the colour is yellow and the emotion is contentment.

Here are two videos showing the location of the meridians

Here is an hour long yin class for Stomach and Spleen Meridians

Hero
Butterfly
Cat/Cow
1/4 Dog
Child
Dragon
Sphinx
Child
Cat Pulling Tail
Supported 1/2 Bridge
Shavasana

The Stomach is our primary organ of digestion, it sends usable nutrients to the spleen and the rest to our intestines. So it starts the process of deciding what to get rid of, and what to keep to nourish us. The Spleen continues the digestion, it takes the nutrients and passes them on to the rest of the body. It also acts as a blood reservoir, it destroys and recycles old red blood cells and is the place where white blood cells trap organisms. The Spleen nourishes all energy on all levels.

If these meridians are out of balance we can feel lethargy, weakness, and dullness, rhythms like sleep breathing and thinking will be off kilter. It can manifest as ulcers, anorexia, obesity, infertility,  and feeling ungrounded.

If in balance, we can feel earthy sensual and full, and at home inside our self. These meridians represent our ability to take in nourishment on all levels, our ability to have spontaneity and contentment and being at ease wherever we are. We can also have clear thinking and mental coherence.

If out of balance, we can feel anxious, nervous and worried. We can crave sympathy. We can have dogmatic thinking obsessiveness and inflexibility

Here is a Sleep Nidra based on the Spleen and Stomach meridians.

Food to Nourish the Heart and Small Intestine Energy

Miso Soup

2 cloves Garlic
1/2 Red Chilli
2cm Ginger
Salt and Pepper
1.5 litre stock

1 Sweetheart Cabbage shredded
1 leek
1 red pepper - finely sliced
1 courgette - finely sliced
1 large carrot - finely sliced
1 large onion - finely sliced
2 stalks celery - finely sliced

150g tofu - small cubes

60g Miso paste
2 tablespoons Tamari

Serves 2 big ones 4 small…

Simmer the stock, garlic, ginger, salt and pepper and chilli for 5 mins

Then add the leek, onion and carrot and simmer for 2 mins

Next add the red pepper, cabbage and celery, simmer for 2 mins

Add the courgette and simmer for 1 more min

Then remove from the heat and add the tamari, tofu and miso paste

Allow to stand for a few minutes

As you’re cooking tune into the alchemical relationship between the cook (you!) and the food - what energies do you want to put into the soup?

If possible enjoy with friends and make it atmospheric with music and candles and flowers

Other Good Foods are:

Aduki Beans
Alfafa
Asparagus
Aubergine
Avocado
Artichoke
Banana
Broccoli
Broad Bean
Celery
Chicory
Cucumber
Grapefruit
Grapes
Kale
Kelp
Lemon
Lettuce
Millet
Potato
Watercress
Water Chestnuts
Tofu

Heart and Small Intestine Yin Yoga

So in the first part of the summer the Heart and Small Intestine Meridians are highlighted.

The element is the fire, the colour is red and emotion joy.

Here are a couple of videos showing the locations of the meridians

Here is a one hour and five minutes yin class based on the meridians with a focus on some of the symbolism. The small intestine sorting out and choosing what to keep and what to get rid of. The heart symbolising our connection to ourself, our body, feeling grounded and sensual and at home in our body. The heart also symbolises our connections outwards to friend and family.

….with a special appearance by Kitty the Cat :)

The class sequence is
Sitting in a comfortable position and a series of shoulder and arm stretches - all done on one side in a flow, then repeat on the other side:
1) arm across chest with neck stretches,
2) hug yourself, eagle arms in stillness or movement
3) palms together, arms above head move from side to side
4) cow-face arms
Shoulders are often more sensitive than the hips so one minute for each position is normally enough

Butterfly
Seated Twist
Lateral Shoelace
Sphinx
Seal - this pose is quite intense for many people - I normally offer it for an optional 1 minute at the end of Sphinx
Lateral Child
Lying Twist - flowing in and out then settle into stillness

The heart meridian is about the warmth of our connections and human relationships. A study into death bed regrets found our top 5 retreats are:
1) I wish I’d had the courage to live a life true to myself, not the life others expected of me
2) I wish I hadn’t worked so hard
3) I wish I had the courage to express my feelings
4) I wish I had stayed in touch with my friends
5) I wish I had let myself be happier
I invite you to reflect on your friendships and the level of warmth and honesty about your feelings, could you open up more? Could you reach out more? I know I could.
Article in the Guardian here

The heart meridian is also about our connection to our self and our body. Feeling at home in our body and feeling grounded and sensual. A shocking 90% of British women feel body-image anxiety, let’s take back our freedom and power and work on body positivity.
Another Guardian article here

The heart meridian is also about feeling connected to our environment. Being part of nature. Do you take time just to “be” in nature. Do you ever feel part of a greater whole? We all need to make space to feel that interconnection - it’s so worth while.

And last but not least the Small intestine represents our ability to sort out what’s important and what to throw away. Do you hang onto things for too long? Relationships? Possessions? jobs? Do you buy things you don’t really need? Where you could let go?

Here is a Yoga Nidra based on the meridians and a walk in the forest, feeling connected to, and part of our environment.

Bandha - some questions, thoughts and resources

The traditional approach to bandha goes something like this:

We need to lift up the pelvic floor to connect to our core strength.

We need to draw navel to spine to engage our core to protect and stabilise the lower back.

Taking Moola Bandha first…

There is a general belief that our pelvic floor can become weak and by engaging it we can make it strong.

The problem with this is - many of us have a pelvic floor that is TOO TIGHT. This can be caused by many things - mental issues such as anxiety and stress, and physical things like posture and movement patterns.

A tight pelvic floor can give similar symptoms to a weak one - things like wetting your pants a bit when you laugh or cough - things like an urgent need to wee or poo RIGHT NOW - and other things that may seem unrelated like constipation and period pains.

The statistics are pretty surprising - 80% of all people (men and women of all ages) have some pelvic floor issue - and of those over half have a pelvic floor that is TOO TIGHT.

So for many people engaging Moola Bandha is counter-productive and potentially causing an already tight pelvic floor to tighten even more - and this can cause many uncomfortable, embarrassing and miserable symptoms.

Also if the pelvic floor is too long and weak then it’s best addressed by a proper diagnosis from a Pelvic Floor Physiotherapist.

Here is a great TED talk that goes through a lot of these issues

And a great article on how engaging is not always helpful

Now let’s talk about Uddiyana Bandha, here we have been taught that “navel in and up” or “suck the belly in” or “navel to spine” will engage the “core” and protect the lower back.

However! The lower back is strong and stable and doesn’t need to be protected. And drawing navel to spine engages the deep Transverse Abdominus rather than a global engagement of the whole torso and could be actually weakening the over all strength of the core (by encouraging the other muscles to switch off). Also, drawing the belly in can be doing things like pushing the internal organs into the wrong place maybe contributing to hernias and restricting the movement of the diaphragm and the breath.

Here is a (very small but interesting) scientific study comparing “navel to spine” to “bracing”. Bracing is an over-all engagement - place your hands on your belly and do a “polite cough” Ahem! Do you feel that knitting together of all the abdominal muscles? Try doing some poses like chatturanga comparing navel to spine with the polite cough engagement and see for yourself which feels more stable and strong.

Here are some articles on whether “navel to spine” is the best cue

“Navel to Spine”

Re-thinking Bandhas

Abdomen Ideas 1

Abdomenn Ideas 2

And finally….

My overall message is - the body knows what to do to engage and protect itself - we don’t need to do it through the bandhas - we can just let the body do it’s thing.

And one more thing…

As yoga teachers if we are using language in a way to suggest the body is somehow delicate and unsafe and we might hurt ourselves - that can cause fear - and feeling afraid or unsafe can create pain in the body - pain is very interesting and doesn’t work how we think.

My suggestion is that we could help our students by not cueing the bandhas and using language to encourage feelings of safety, trust and community

How Pain Works

Love and appreciation from our students

We love our students (and the community we have created over the years) and nothing makes us happier than to hear how much they have enjoyed and learnt from our courses… 

Here are some of the lovely things our wonderful students have to say about our courses:

YIN YOGA

The online videos have deepened my understanding of both the theory and practical side of yin. Melanie explains everything very clearly and keeps the content engaging even in the online space - I'd definitely recommend them to anyone wishing to learn more about yin, how to teach it and how to deepen their own yin practice. I have also really enjoyed taking the online sequences several times for my own relaxation :)
Rose Uk

“Thank you as well for the wonderful pre-recorded content - it's been really thorough, interesting and inspiring! I've enjoyed the course a lot, and I couldn't have picked a better way to learn about yin. I've really appreciated your warm and grounded energy throughout the videos as well.”
Jen Uk

“The course was calming, informative, and truly transformative. I’m leaving inspired and refreshed.”

Such a fantastic course: inspiring, informative and beautifully delivered. The hybrid format worked brilliantly and I came away with so much knowledge, confidence and inspiration.”

“The course was absolutely fantastic. I’m happy that I could do the course from anywhere and at any time. Yin yoga has been on my list for a long time and I’m really qualified to teach it.”

“The pre-recorded sessions were excellent, covering a broad range of anatomy, yin practice and sequencing. This combined with the live sessions made for a valuable weekend of practice.”

“The course content was so clear and detailed. I felt very reassured as I watched the videos online.”

“Highly recommend the Yin TT. The space was brilliant, the staff attentive, it was accessible, open and inspiring.”

“The in-depth nature of this course and the materials provided exceeded my expectations.”

“I feel now I have the foundations to find my own way of teaching Yin using the elements that bring me joy.”

It was a great experience to attend TT-Yin Yoga and Yoga Nidra with Melanie as one of the teachers.With an open mind and a warm heart she shares her deep knowledge of Yoga
Rose-Marie, Sweden

I wholeheartedly recommend Melanie Cooper teacher training. I just completed a Yin and Nidra TT with her and Jennie Wadsten and they both shared their immense knowledge in a fun way. Melanie is so calm and has a beautiful energy and her knowledge of Nidra, Yin, Anatomy and more is impressive. Thank you

Cynthia, Ibiza 

I did a four-day Yin Teacher Training with Melanie at Bristol school of Yoga. She is informed through and through and super-experienced as a trainer. A lovely being who radiates yoga and has skills to share her enquiry. This was a great grounding in yin, inspiring and confidence-building in terms of professional practice and personal development. Oh, and Bollywood dancing to break it up. Win, win win.

Fiona, United Kingdom

I thoroughly enjoyed the Yin Yoga Intensive. I attended on Zoom and I found that the course translated very well to Zoom. Melanie worked hard to ensure that we were all included and had a great experience whether on Zoom or in the studio. I found the manuals to be very good and they are a resource that I will return to in the future. Melanie is a very warm and knowledgeable teacher and I enjoyed learning from her. She made the classes fun (Bollywood dancing as well) but shared a great deal of knowledge with us. The teaching practice was optional but I found it to be very useful and confidence building. I learned a lot and felt confident to teach a Yin Class

Su, United Kingdom

Thank you for this really juicy and nourishing course. Really well paced, information clearly and precisely explained. Lots of practical opportunities to practice and teach. Great group of people, lovely space, great props. The Bollywood dancing always adds the sparkle. It was fantastic, thank you.

Nicola, United Kingdom 

Really great course. Great manuals provided, really clear and well structured. In particular love the pose manual with a photo for each pose and plenty of space to take notes. Very handy to be able to follow in manual and take notes alongside when it felt necessary. Thank you

Lissa, United Kingdom

Fantastic course! Mel’s knowledge and enthusiasm really brought the intensive alive, creating a safe space for all of us. She also brought simplicity and passion to the indepth topic of Chinese medicine. Couldn’t recommend this intensive enough. If you’re on the fence about Yin Yoga, this intensive will make you fall curious and in love with it!

Eponine, United Kingdom

I’ve attended the Yoga Nidra and Yin Yoga course with Melanie. She has so much knowledge and tells it in a way that you will understand. There’s room for questions. And she talks about everything with such passion. The adjustments she gives you are amazing, it makes you feel so save. Melanie is a very warm and kind person. I would love to learn more of her.
Cindy Sweden

I've participated in several yoga trainings, but this one, with Jennie and Melanie, was one of the best ones! These two wise ladies shared with us so much of their wisdom - of the yoga practice, background, scientific evidence and other perspectives, but also on how to be kind to oneself and how to be true to oneself. Oh boy, these yoga courses were so much more than just yoganidra or yin-yoga trainings :o) My sincere recommendations!!
Minna Finland

After discovering about the Yin Yoga ttc Ibiza through Melanie's fb post(we've been fb friends for a few years but never actually met) i decided to go ahead and book onto the course because I knew Melanie would be an excellent teacher(I'd purchased her Teaching Adjustments book a few years back),and I'm very glad I did! The wealth of knowledge and teaching experience she displayed throughout the short,but intensive course,left no doubt that myself,and the several other participants on the course were learning from the best. What I look for in a course is to learn and I learned a lot from Melanie,her method of teaching the Yin practice,acupressure points and meridian lines,an excellent and invaluable teaching manual(s) that will serve me well in the years ahead. I must not forget to mention the wonderful Jennie who was always on hand to answer questions,yoga or not,and her demonstrations of the Yin postures and variations proved inspiring as well as invaluable.These two yoginis compliment each other so well and are clearly great friends. The Villa was outstanding,very high quality,and the food prepared to a very high vegan standard(thanks Jennie for the chocolate bar-much appreciated). So I realise I now have access to a large video library  to view and study that will continue to  aid me now the course has ended..
Huge thanks Melanie & Jennie
David London

I loved every minute of this course and would highly recommend it to anyone wanting to teach Yin or just wanting to learn more about the practice. Jennie and Melanie have so much knowledge to share and they do so in such an accessible and supportive way. I came away feeling confident, inspired and very excited to start teaching Yin!
Susy UK

If you would like to join us on an upcoming Yin Yoga course, please follow this link:

https://www.melaniecooper.co.uk/yin-yoga-overview

YOGA NIDRA

It was a fantastic online experience. I hadn't done a training online before so didn't know what to expect. It felt like a mini retreat in my own home, and I'm surprised how well the group bonded. The course was really informative and I am still learning going back over my notes. I would definitely recommend the training and hope to do more in the future. The administration is super efficient and all questions answered. An excellent experience. Thank you Melanie and Jennie.

Vicky UK

I am so glad that I chose to train with Jennie and Melanie. All the admin stuff was dealt with really promptly and clearly, which always makes me feel, things will go well. The course content was excellent and clearly presented in the accompanying manual but none of this would mean anything if the teaching didn't match up. The teaching was a-ma-zing! Melanie's knowledge, love for her work and kind, compassionate teaching style, exceeded expectations. There was a real feeling of support created by Melanie among the group; even on line, the feeling of being with like-minded, people, wanting to do and deliver their best, was fab. The course gave me the knowledge and confidence to teach what and how I wanted. I absolutely recommend learning with this team.

Debbie, UK

Melanie, Jennie are the most humble, knowledgable and accepting team I’ve ever come across. Their approach to teacher training is unmatched and I am wholeheartedly glad I chose them to train with them.

Amy, UK

One of the best training experiences I've had. Thanks so much for the knowledge, research, support and what a lovely group x

Alison, UK

Thank you both for a really insightful and well-structured course that was beautifully delivered. I enjoyed all the opportunities to experience different approaches to Yoga Nidra and now have the confidence and the knowledge to start offering sessions myself. I ended the course with a heart full of gratitude and a mind full of ideas.

Penelope Uk

Beautiful 3 days with Melanie and Jennie learning their incredible wisdom and magic of yoga nidra. Such an in-depth course for just 3 days. I found it so fascinating, it opened my mind, heart and soul. I can’t wait to continue learning more about this amazing practice and weaving it into my life. Thank you so much.

Bryony Uk

“It was a dream come true to participate in the Yoga Nidra TTC. The online teaching worked well for Nidra and the structure of the course was flawless. Melanie Cooper and Jennie Wadsten are teachers to teachers. The chemistry is just fantastic - bringing together vast amounts of scientific knowledge and practical information. Then there’s that sense of humour! I felt 100% ready to teach after the course. Heartfelt thank-you 💗”

Henna, Spain

The online Nidra course was simply amazing from beginning to end. Jennie and Melanie are such inspiring teachers, they are both full of knowledge and experience and are super supportive, I learnt so much over 3 fantastic days and I now have the confidence to teach Yoga Nidra to my students. I'll definitely be signing up for more courses with them in the future. Thank you so much Jennie and Melanie. X

Rachel, United Kingdom

Last weekend, I spent 3 (virtual) days of absolute bliss with Jennie Wadsten and Melanie Cooper when I attended their course of Yoga Nidra training.  Apart from the numerous Yoga Nidra practices that enable me to relax (very much needed) and enjoy the rest for a whole weekend (a luxury), their organisation of the online training course was impeccable and incredibly supportive, providing a lots of information, research articles, links, training tips, laughter (yes that too!) - all was well done and an incredible asset to add to my teaching skills.  Thank you Ladies ❤😀🌈

Ross, Italy

Fun, informative, supportive! Just completed a Yoga Nidra course and I cant recommended enough. Melanie is like a encyclopaedia of knowledge she has a teaching style that not only do you absorb but really makes you think and reflect. Thank you

Kerry, United Kingdom

I just completed an online Yoga Nidra course with Melanie. The course was very enjoyable and I learnt a lot. Melanie was very thoughtful, engaging and supportive throughout the course and after. Thank you.
Sarah United Kingdom

Thank you both for such a wonderful deep dive into Yoga Nidra. It was such a fantastic weekend - I learnt so much! I’m incredibly grateful to you for such a well-informed and well structured course. I loved the amount of Nidra we practiced - it was absolutely wonderful! I’ve been inspired by the course and now have the confidence, and inspiration, to teach this beautiful practice!

What an amazing course! It really inspired me in my teaching and I feel like I'd been given all the tools needed to take Yoga Nidra forward. I've started incorporating it into classes I already take and want to continue with this. The teaching was incredible, so clear and educational and beautifully laid out. The fact that it was online was in no way a hinderance. We still managed to establish some sort of community, and it felt like having a little retreat for myself too! I would SO recommend taking this course!

Annie UK

If you would like to join us on an upcoming Yoga Nidra course, please follow this link:

https://www.melaniecooper.co.uk/yoga-nidra-overview

SEQUENCING

“This course sparked my creativity in a very powerful way. It helped me tap into my confidence and gave me enormous energy to plan and facilitate new classes.” — Natasha

“I really enjoyed the supportive environment of the course and now feel much more confident creating new sequences.” Ana

“I finished this course with so much more than I expected. I feel like I can teach in a whole new and inspired way. It’s opened the door to more creativity and everything had a basis in science. Melanie’s courses always inspire and are well informed.” Debbie

Melanie’s teaching style is clear, supportive, and full of wisdom, and she creates a space that feels both inspiring and collaborative. The course gave me a solid foundation in creating safe and meaningful yoga sequences, while also encouraging creativity and authenticity. I came away feeling more confident, inspired, and excited to go away and plan classes. It deepened both my teaching and personal practice, and I would highly recommend it to any yoga teacher looking to grow and evolve.
Evie Uk

Very informative course, with lots of opportunity to put things into practice as we went along, to help solidify what we were learning. I enjoyed the creativity and frequent breaks really helped with concentration. Melanie has such vast knowledge and experience - highly recommended
Annie Norton Uk

Melanie has a magical way of teaching. She is relaxed and welcoming in her style and has excited and renewed my excitement for planning classes.
Alex UK

Another great course led by Melanie. Clear, informative, practical and useful!
Jo Uk

The sequencing course is an amazing course, really worthwhile! It has provided me with a framework for classes as well as inspiring great ideas for future sequences. I came away with one complete sequence and many ideas for others! Mel and Jennie are fab teachers, I love their approach to yoga and the way they deliver the classes, it is truly inspiring. They provide a nurturing and supportive learning environment.

Sarah, United Kingdom

Melanie is an inspirational font of wonderful knowledge and wisdom.  She has a gentle quality that leads you in, delivering flowing classes or teachings with clear love, passion and experience.

Natasha, United Kingdom

To be kept up to date with upcoming Sequencing courses, please feel free to join my monthly newsletter by subscribing at the bottom of my website.

ANATOMY 

Melanie is an incredibly knowledgeable teacher with so much wisdom as well as impressive knowledge of anatomy and biomechanics. Her classes and teacher training both create a space that allows you to go deep and learn so much in a space held with lightness and love. An excellent teacher both of yoga and of other teachers.

Zoe, United Kingdom

Anatomy nerd out in real life with @theshalalondon
Beyond exciting to be in the studio with other students and teachers! 😆
First day of fourday creative anatomy course did not disappoint ... what a unique take on taking account of and understanding student’s anatomy in teaching yoga! 🙏🏻

Kate, United Kingdom

Thank you to these two beautiful humans for filling my brain with anatomy knowledge for the past four days. I have learned so, so much. You bring lightness and fun to a subject that could be (very) dull to learn. I have enjoyed the ability to join in the practical sessions and communicate with the other students - virtual learning has opened so much for me 

Anita, United Kingdom

All things yoga anatomy ... including the breath and the science of pain. Fascinating!🤩 Truly blown away with how comprehensive my Creative Anatomy course @theshalalondon was - part of my Level 2 Teacher Training. It takes real skill as an educator to convey such complex information effectively and accessibly; @stu_girling and @melaniexcooper did it beautifully. Gratitude 🙏🏻
To top it off they made us feel relaxed in such a time of fear and well, just able to be ourselves ... oh, and having fun is a given with these two! 🤣 My mind is now buzzing with rethinking lots of cues I use and excited 😆 to implement some anatomical logic on my sequencing.

Kate, United Kingdom

To be kept up to date with upcoming Anatomy courses, please feel free to join my monthly newsletter by subscribing at the bottom of my website.

PRANAYAMA COURSE

Melanie is simply the most amazing teacher! She creates a wonderful sense of safety, honesty and community. If you can do a course with her - do it! You'll learn loads, be nurtured and have fun!

This course covered a broad range of breathing techniques and the science behind it. There was plenty of room for embodying the practices, and the whole course was well prepared and facilitated in the way I have come to look forward to when studying with Melanie. I finished the course with a deeper understanding of Pranayama, its benefits and contraindications, and very much enjoyed the process, I'd definitely recommend this course.
Caroline, UK

Emily, UK 

I have really enjoyed the course it’s been the most relaxing and inspiring way to learn about pranayama in a much more detailed way than I have before, it has improved my own practice enormously and I already feel so much better for it.

Clare, UK

It's been such a great course, so well paced and structured, so much info but lots of time to experience and teach which really helped the learning. Rina and Melanie created such a warm and welcoming environment too. Mel's a fantastic teacher and Rina did a brilliant job of fielding all the questions and keeping us all organised and on track. Thank you!

Caroline, UK

Thank you and thank you for such a brilliant course

Lesley, UK 

This was a fantastic and very comprehensive course. Melanie created a safe and fun environment in which to learn and teach the practices. It was a great mix of science, personal experience, and opportunities to teach. I loved the way everything was optional, this made having a go feel really safe and unintimidating. Brilliant!

Caroline, London 

I have been practicing yoga for twenty years, I have been teaching for six.  It was a long time that I wanted to deepen Pranayama both as a personal practice and to feel more confident in transmitting it to my students.  I had no doubts that Melanie would offer a high quality teacher training (I did others with her and this was already a guarantee for me). However, this teacher training far exceeded my expectations.  Melanie has enriched the cultural background I had on Pranayama with totally new contents for me, the scientific research, the sharing of her experiences and path, the practice sessions were surprising. I was afraid that not speaking fluent English I would feel in trouble and would “lose bits”, but with the support of the video manuals, slides and the ability to have continuous feedback with Melanie, it was unexpectedly easy.  The atmosphere of the online classes was one of non-judgement and the possibility of expression (doubts, requests need for support).  Melanie’s respect and harmony with Rina and Josephine was also perceived throughout the course.  For me, being able to follow it from Italy was a wonderful opportunity.  I will definitely recommend this teacher training to other people; I am enthusiastic about it.

Elisa, Italy

This course has been amazing. I am already using the teachings in my classes. I loved all the insights and yoga practices to prepare us for the breathwork.  It’s been an amazing course and even though I only manage to do 2 live due to class commitments I knew that Melanie was always available if I needed advice.  Thanks so much for an amazing course.

Sharon

Melanie is an excellent teacher, she relays the information in such a relatable way and I love all of the science, which she also explains really well.  The course was really broad and I loved that it also covered the trauma too. 10/10

Pennie

I really loved this course. It has given me a deeper understanding and respect for Pranayama. I love Melanie’s way of teaching she makes everything accessible for everyone

Jenny

The teaching was very clear, very comfortable to understand as a not native English speaker.  A good amount of information per week.  The organization was comfortable. There was a feeling of community also I did not know anybody but felt like a circle through zoom.  No pressure for teaching, the files made it easy to retreat it by myself again, which helped.  Overall, great teaching and definitely recommendable.

Melanie makes all the practices and theory so accessible and understandable. I came away with so many great take aways. It also helped me to understand why certain practices maybe hadn’t worked for me in the past and why. The course also gave me confidence to share pranayama with my students.

The Pranayama course was excellent.  Melanie’s teachings were thorough and presented with great clarity. The community of teachers and students was a joy to be part of and teaching practice with peers was incredibly valuable

Melanie has put together something really wonderful with this Pranayama TT. I loved every minute and would recommend it for any teacher who wishes to feel more confident including breath work in their classes or for those that just want to know more for their own personal practice.

The course was brilliant. I love Mel’s teaching style, she’s such a great teacher. Can’t wait to do more courses with her and The Shala

It was a fantastic learning experience, excellent content, clearly explained. Melanie always creates a lovely safe space in which to practice together as a group which really helps learning

This was a wonderful course, taught with skill, wisdom and generosity by Melanie, with wonderful input from other expert teachers too. I loved it”

RETREATS

Melanie is a fantastic teacher with an enormous knowledge of yoga. I have been to retreats, workshops and teacher training with Melanie, and I will go again.

Tina, Sweden

I have spent one week on Ibiza attending Yinyoga & YogaNidra TT and I can highly recommend it. The teaching was inspiring and Melanie share her knowledge generously. She is a warm and caring teacher.

Suzanne, Sweden

I have just completed the 75 hour Yin & Yoga Nidra with Mel and Jennie in Ibiza and it surpassed my expectations, a wealth of knowledge and a thorough, full programme has left me with renewed energy for teaching and in my own personal practice. Jennie’s experience, knowledge and passion (and boundless energy!) for what she does shines through and I am confident in taking my new skills out to my students and exploring these practices further.

Kerry, United Kingdom 

I went on a yoga retreat in Greece and it was great! Very well organized, all star team of teacher, fun and challenging classes, yoga nidras, yummy food.Highly recommend!

Jerome, Myanmar

MENTORING

I've been part of Melanie's mentoring group over the last year and it has really helped me to solidify my thoughts and my direction as a teacher (and beyond!). We formed a close knit group and it was really helpful to share experiences and tips with other teachers. I got so much out of it, I'm doing it again next year.

Caroline, London

I think as Yoga teachers it's helpful to have support and connection with other yoga teachers. Melanie holds the space professionally with friendliness and compassion. Allowing each of us to share what was going on for us which really helps to feel heard and to explore yogic themes that we could relate to our life and yoga business. I can't recommend mentoring with her enough. We all enjoyed it so much we asked to keep it going after the year was up!
Louise, Uk

Level 2 : Embodied Asana (Core Course)

“Yoga teaching has moved on so much since I qualified 10 years ago, and this course goes into great detail about the way we use language and cue our instructions, modern alignment, understanding pain and stretching, amongst other topics, and it also covers practical teaching such as using props, and giving assists, which I thoroughly enjoyed, plus I learnt a great deal. Melanie and Gingi are both highly qualified, knowledgeable and passionate teachers and they work really well as a team. I am so happy I found them and the Shala and I would thoroughly recommend this course.” Lisa

“Gingi and Melanie are truly fantastic teachers who share their wealth of knowledge with incredible generosity. The training provides a deep dive into the practice, offering tools that are both practical and inspiring for personal growth or future teaching. To any fellow yogi looking for a training that is well-informed and beautifully structured, I cannot recommend this course enough. It is a transformative experience that truly leaves you with renewed energy.” Sonia

“This course exceeded my expectations in every way. The depth of expertise Melanie and Gingi bring is exceptional — not only through their knowledge, but through their extensive lived experience. They also held a safe, supportive space for everyone to share openly. Learning alongside other teachers and exchanging experiences made the course even more valuable.”

“If you are at a crossroads with your yoga teaching journey, not knowing what direction to go in then this course could be for you. Lots of valuable new knowledge and ideas. You will leave with a bag full of new yoga tools.”

“Both Melanie and Gingi are amazing teachers — they listen, they are approachable and make you feel welcome. I felt like I could be myself and was encouraged rather than forced to participate. Great course, great venue and fantastic people. Easy read!”

“Thoroughly recommend this course… the teachings were so authentic and full of ideas on becoming a better practitioner and teacher. They teach with such compassion for all and impart knowledge so naturally and with such energy.”

“The Shala is an amazing studio, the inclusivity and warmth from teachers and students is like nowhere else. The training modules are delivered with such authenticity, you feel held and supported. It’s an extraordinary experience. I never want the courses to end!”

“This course exceeded my expectations in every way. The depth of expertise was exceptional, and the safe, supportive space made the learning even more valuable.”

“The training provides a deep dive into the practice, offering tools that are both practical and inspiring for personal growth or future teaching.”

“If you are at a crossroads in your yoga teaching journey, this course could be for you. You leave with a bag full of new yoga tools.”

“The teachings were authentic, compassionate and full of ideas for becoming a better practitioner and teacher.”

“The inclusivity and warmth from teachers and students is like nowhere else… you feel held and supported.”

“I would thoroughly recommend this course.”

If you would like to join us on an upcoming retreat, please follow this link:

https://www.melaniecooper.co.uk/teacher-training

Thank you once again for the lovely feedback and reviews received to date!

If you would also like to review one of the courses you have been on (and don’t mind us sharing!), please email us your review to info@yogatreat.co.uk or feel free to add your review directly to my Facebook Page https://www.facebook.com/melaniecooperyoga/reviews

Much Love,

X Melanie X

Food to Nourish Liver and Gallbladder Energy

This is a really tasty, healthy bowl of goodness! Perfect for Spring to support the Liver and Gallbladder energy.
Gives 4 small portions or 2 big ones ;)
It starts with a base of grains - choose your favourite - I prefer black or brown rice or quinoa.

Then a lentil salad.
Take 200g of puy or green lentils - cook according to instructions or open the tin(!). Then add a dressing:
Dressing for the lentils
1 tbsp apple cider vinegar
Zest of 1 lemon
2 tbsp olive oil
1/2 tsp fennel seeds - dry toast - then crush
Mix together well

Next comes a Carrot Salsa, Smoky Roast Sweet Potato, Lemon Spinach and a green veg of your choice - I used green beans lightly steamed.

Carrot Salsa
250g Carrots - cut in chunks - put them in a baking tray with 1 tbsp olive oil - roast in the oven at 180 for 20 mins
Put roasted carrots in food processor with
1/2 tsp coriander seeds
1/2 tsp ground cinnamon
1/2 tsp cumin seeds
Pinch chilli
1/2 tsp salt
1/4 tsp black pepper
1 tbsp lemon
2 fl oz water

Blend!

Roast sweet potato
Cut 250g sweet potato into 1 inch chunks
Mix with in a baking tray with 2 tbsp olive oil and 1 tsp smoked paprika
Roast for 20 mins at 180

Lemon Spinach
50g spinach wilt - put in boiling water until leaves just start to wilt - drain -
Add juice of a lemon

Then add:

Yogurt Tahini Dressing
100ml yoghurt
1 tbsp tahini
1/2 tsp salt
Mix Well

To serve
Sprinkle with fresh Mint or Parsley

Other Good Foods for Liver and Gallbladder

Beans
Beetroot
Brown rice
Carrots
Fennel
Green beans
Kale leeks green beg
Lemons 
Lentils
Olive oil
Parsley
Quinoa
Radish
Sweet potato
Sesame seeds
Turmeric
Watercress

Liver and Gallbladder Yin Yoga

So here we are at the Spring Equinox of 2021. This is the time of year where the Liver and Gallbladder are highlighted.

The energy of Liver and Gallbladder is to do with the Wood element and it’s colour is Green.

Here is a couple of short videos I made on the location of the Liver and Gallbladder Meridian and the main emotions connected with them.

And here’s 70 minute a yin class. The focus is on the symbolism of Springtime, the Equinox and the Liver and Gallbladder Meridians. The fresh green buds of Springtime and new beginnings and making new things happen in our lives.

The new beginnings can be fresh ways of approaching out yoga practice or our lives. We can approach our yoga practice in a fresh way by changing how we approach the poses, taking different angles, staying at a different edge, doing poses in an active or passive way, taking a different route in. We could take a fresh approach in our lives maybe by changing the way we talk to ourselves - maybe being kinder and judging ourselves less harshly.

The Liver is also connected to our eyes and ability to see things, literally with the physical eyes, but also seeing things in our lives and seeing how to move forwards.

This fresh spring buds are in some ways very soft and tender, but they are also strong enough to push right through concrete. The invitation is to feel the strength and power in the softness. But also to know when it’s best not to push through but to travel round the corner to get to the same destination.

If we push when we should be going round the corner we can end up frustrated and irritated and angry.

These emotions: frustration and anger - are not positive or negative in themselves, it’s how we respond to them and how we flow with them that makes them positive or negative. For example if we repress and hold onto anger that’s normally not good for us. And if we lash out and let our anger go out of control that can have difficult consequences. So flowing appropriately with our anger is the key.

Here are some quotes on anger:

“The world needs anger. The world often continues to allow evil because it isn’t anger enough” Benjamin Franklin

“A man who has not passed through the inferno of his passions has never overcome them” Jung

“He who angers you, conquers you” Elizabeth Kenny

“Speak when you are angry and you’ll make the best speech you’ll ever regret” Laurence J Peter

“Anyone can become angry, that is easy. But to anger with the right person, to the right degree, at the right time for the right purpose and in the right way - that is not within everybody’s power and is not easy” Arsistotle

The Class Sequence is

Rubbing the Liver and Gallbladder Meridians
Rubbling Liver 3 - in between the big toe and second toe - good for irritability, stress, insomnia and headaches
Lying Butterfly and Gall Bladder 20 - good for calming
Lying Thread the Needle
Mountain Brook
Square
Seated Twist
1/2 Lateral Dragonfly
Sphinx
Child
Lying Butterfly

And here is a Yoga Nidra based on the Liver and Gallbladder meridians and the fresh newness of Springtime.

Wishing you happiness and fresh new beginnings this springtime

x Melanie x

Yoga Nidra by Melanie Cooper

If you find it tricky to drop off - or get back to sleep in the middle of the night, this Yoga Nidra could help…

One of my practices is meditating with starlight - in this Nidra we imagine the starlight touching us…

another Nidra to help you sleep well

We all need some Loving Kindness - but maybe teenagers need it especially…

The magic and mystery of starlight and sleep

Sleep Nidra and Loving Kindness

the sound of a cat purring can be very soothing….

Spiral round the body - sink into sleep…

Gratitude for the Body - Sleep Nidra with beautiful piano music from Silvertortoise

Sleep Nidra crossing the body

Yoga Nidra with piano by Silver Tortoise

Yoga Nidra with triangles of energy and light

A wake up Nidra

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Thank You

Why be Grateful

I think for most people, this year has come with multiple challenges and disappointments and worries - I’m not saying it’s been easy for me but one of the things that has helped me ride the waves is my long-time practice of gratitude.

I remember when I first heard about Gratitude - it sounded like a new age-y load of hippie nonsense - but while I was researching for an article I wrote about the Ashtanga Chants in 2013 (link below), I found out Gratitude has a lot of science behind it (as a science nerd that meant a lot to me) - it has a lot of benefits like making people happier, healthier and so I started experimenting with gratitude to see where it could take me.

So how does this work? We have evolved with a negativity bias - our ancestors who saw the negative were quicker to respond to danger and so survived to pass their “negativity” to future generations. But although it made us stronger in the past, that glass half full approach isn’t as useful as it used to be - these days it can cause stress and anxiety. Luckily our brains are “plastic”. That means they continue to change and grow all through our lives. You really CAN teach an old dog new tricks - so if we consciously change the way we use our brain - it will respond and change.

So gratitude is a choice we can make to re-train our brain to see the positive - we can create new pathways in the brain to go in a positive direction. This isn’t about pretending everything is fine even when it isn’t - it’s about creating an inner resource of strength and a different way to experience the world.

As is says in the Yoga Sutras, it’s inner contentment makes us happy - if we’re dependent of the outside world to make us happy we will potentially be on an out of control roller coaster ride - up when things are going well and down when things are difficult. Gratitude is a choice that makes us self-reliant - not dependent on other people or outside events - it makes us stronger and more resilient. It’s not about emotional flat-lining - we can still be fully engaged and passionate - it’s about agency and inner strength

Gratitude is self care

If that’s interesting to you it’s very easy to practice - just start thinking of things to be grateful for - maybe write down one thing each evening - it can be really small - we just need to get started looking for things and the brain will respond...

This article was inspired by this lovely mail out from Urban Yogis Gratitude Starts From Inside Out

Links to more information:

Article about the Ashtanga Opening Chant in Elephant Journal here >>>
Ted Talk on how Gratitude works here >>>
Scientific article on negativity bias here >>>
Article on overcoming the negativity bias here >>>
Gratitude and the brain here >>>

Yoga Nidra Manual now available in English and Swedish!

Jennie & Melanie are so passionate about Yoga Nidra and have spent many years crafting this complete manual, based on 45 years of joint knowledge and experience. 

94 pages (Swedish), or 120 pages (English) and with up to date scientific data and resources and original illustrations.

Contents include:
– What is Yoga Nidra
– Yoga Nidra and the Brain
– How to teach Yoga Nidra
– Yoga Nidra scripts 
– How to write your own scripts 
– …and so much more!

This manual is available exclusively to those who have done or have signed up for a Yoga Nidra course with us. 

To make it accessible we’re selling it for cost price! Let us know if you want it in Swedish or English. 

Cost:

£25 Black & White
£35 Full Colour
Postage included within the UK and Europe (please add £10 postage for rest of the world) 

If you want the manual as a hardcopy before the course, please contact us two weeks before the course starts.

To get your manual: 
1) Please email us at info@yogatreat.co.uk and give us your name and address. 
2) We will send you an invoice.
3) Once you have paid we will send you the manual.

Note: if you’ve signed up for an in person course, the hard copy is included in the price and you’ll get your manual when we meet. 

Please don’t share the manual with anyone. It is subject to copyright law. 

Email us to get your copy!

Ashtanga Opening Chant

Here is an article I wrote quite a few years ago about the meaning of the Ashtanga Opening Chant

>>>>

And a video to help you learn the words

>>>>

Yoga Nidra as a journey through the Brain Wave States

Yoga Nidra as a Journey Through the Brain waves 

Depending on our state of consciousness our brain emits different electrical frequencies. These have been divided into 5 main brainwave states – each have different beneficial effects. We can experience all of these during our Yoga Nidra practice.

Delta wave states give us healing and mental clarity

Delta brain waves are the slowest and deepest, we normally experience these during deep dreamless sleep. During Delta wave states we release anti-aging hormones, including melatonin and DHEA. DHEA is a hormone that slows the aging process, possibly improving well-being and cognitive function. Healing and regeneration happen in this state, time spent here reduces sleepiness, enhances concentration, motor performance and elevates mood.

Theta brain waves help us with creativity, problem solving and learning.

Theta brain waves come next. These are normally during the dreaming state. Time spent here can increase our ability to solve problems and have creative new ideas. Many artists and inventors like Beethoven, Salvador Dali, Isaac Newton and Thomas Edison used the theta state. Theta waves are also important for storing memory and learning.

Alpha waves can improve our co-ordination and mind-body integration

Next comes Alpha brain waves. This is when we’re awake and daydreaming, meditating or having slow gentle thoughts. Time here increases wellbeing and creativity It’s good for co-ordination, calmness, mind-body integration, learning.

Beta brain waves carry us through our everyday life

Beta brain waves are our normal waking state. These can range from excited or stressed to depressed or peaceful. One of the things that can put us in the excited/peaceful range rather than the stressed/depressed range is Yoga Nidra.

Gamma brain waves give us high-level understanding.

Finally, Gamma brain waves are the fastest – they are thought to be flashes of insight and frictionless understanding. They can arise when the brain is quiet and functioning in an integrated way – like during Yoga Nidra.

The Alpha/Theta boundary helps us to connect to our own unconscious.

And then we come to the magic Yoga Nidra place: The Alpha/Theta boundary or the hypnagogic state. This is where the brain is at its most flexible, where it’s easiest to change old unwanted habits. It’s where we have access to the conscious and the unconscious mind. Where we can connect to our creativity, memories and make new connections. 

And finally, according to the Schumann Resonance theory it’s the resonance of the earth. The frequency of nature, where we feel connected and at home. 

Yoga Nidra is such a magic practice that is so accessible. If anyone is ever having problems sleeping and so missing out on the healing and rejuvenating effects or Delta and Theta states, Yoga Nidra could be part of the solution.