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About Rebecca Ffrench, RYT
Rebecca Ffrench is an international yoga instructor with private clients in London,
New York and Las Vegas. Her highly personalized instruction helps mentor clients
in yoga, spirit and health, on and off the mat.
September class at St. George's Church in Tolworth
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When you travel your yoga practice can go down the drain. If you haven't got a self
practice firmly rooted in your life each new city will present the same old problems.
Trying to find a yoga studio, looking for classes in a style you like, finding a
teacher you enjoy, and even more importantly finding a drop-in rate that won’t break
the bank. It seems like everything will try to get in the way. But hang on - pretty
studios with sitar's crooning from the speakers and incense burning in the corner
isn't the point, is it?
Yoga can actually be something to travel anywhere in the world with you, if you
have the right tools. There are a few simple things that can help you sustain your
practice no matter if you're out-priced in London, or alone in the Arctic. 1) Create
your own practice. Being a yoga teacher myself I'm not trying to turn you away from
group classes. They are invaluable for learning proper technique, building a routine,
and motivating you. But having your own practice up your sleeve is ultimately the
most empowering thing. You don't have to be very advanced. If you've never done
yoga on your own before, you don't even need a lot of time.
How about if I told you that in only 20 minutes a day you could be done? The most
important thing is to do little and often. 20 minute sessions, six days a week is
a far better plan than a 2 hour class only once a week. Start thinking of yoga in
the same way as brushing your teeth or washing your hair. In fact, stop thinking
about it so much! Just make it a part of your daily routine. So what should you
do in those 20 minutes? In your group classes you've probably done Sun Salutations
(Suryanamaskara) - Phrases of movement that are repeated over and over at the beginning
of a class. They work like a warm up, getting the blood flowing and mobilizing your
joints, muscles and breath.
There are two versions, nicely labeled 'A' and 'B'. Well you've pretty much got
your entire yoga practice right there. These fantastically sequenced movement phrases
encapsulate everything you need in order to keep your engine running. So here's
the plan: Stand or sit, and bring your attention to your breath. Close your eyes
and count 15 breaths (in and out is 1 breath, don't cheat). Breath through your
nose (ujjayi breath) like you are told to in class. If you haven't been told how
to breathe properly ask your teacher. Not breathing properly is missing the whole
point of the practice.
Don't think about your 'to-do' list or what happened last night. Just count your
breaths. When you’re done, stand and do 5x 'A' Sun Salutations and 5x 'B' Sun Salutations.
If five is too many, start with 3 A's and 3 B's, then work your way up. Again, learn
these sequences from a good teacher rather than from a book or DVD. Ask your teacher
to check your form in class. And most importantly breathe fully as you do them.
At the end, stand and count five more breaths. Consciously check out the difference
in your breathing. Does your body feel different? Stay actively thinking about the
differences in your body and don't let your mind wonder off to what you're going
to eat afterwards. Then lie down, and do nothing for three more minutes. So many
people like to think this is a throw away moment in the class. Jumping up and grabbing
your mobile phone is missing the point. For all those fidgets and people with 'not
enough time in their day', just take three little minutes to drop away all the tension
from your body. Drop your thoughts too.
Its three minutes of mind and body medicine. You're done. 2) Create the right mood.
I'm not talking candles and incense, I'm talking habits. If you have a set pattern
for your practice at home it will be easy to replicate when you travel. Having a
set time of day to practice is great. Morning is best if you're off travelling,
then the rest of the day is yours to do as you wish. If when you're travelling you
stay for a few days in one place, pick the same spot to practice in everyday. There
should be enough room for you to move about without knocking things over. Ideally
it should be warm and avoid deep carpets (you're yoga mat will only ruffle up underneath
you). Lots of hotels have mini gyms that are rarely used. These can be great places
to practice. Don't want to lug around your heavy yoga mat? Consider a pair of yoga
gloves (e.g. Yoga Pawz) that will stop you slipping in Downward Dog. Whatever you
do, make sure you squeeze in your 20 minute practice. Wake up, have some coffee,
do yoga, brush your teeth, you're ready to roll. 3) What about travel days? Imagine
a day when you're taking a long haul flight.
The hours spent standing in airport lines will leave no time for practice, and when
you're stuck in a cramped airplane seat you'll WANT to do yoga but will have no
space. Well something to remember is that there are eight limbs/aspects of yoga,
and those yoga poses are only one of them. And even in the physical practice itself
there are things to do without a lot of space. Why not work on your Bandhas? These
are the "locks" in the body and giving them a work out can improve your yoga by
leaps and bounds.
There are three bandhas: Mula Bandha, Uddiyana Bandha and Jalandhara Bandha. Breathe...
When the world goes into stress mode with lost luggage and delays, breathing exercises
(Pranayama) can be your best friend. Learn a few different excursuses so you're
not bored with the same ol' one; and remember, as well as calming your mind these
exercises can fight hypertension and high blood pressure, diabetes, migraine pain,
and asthma. 4) Live your yoga off the mat. If you know the Eight Limbs of Yoga,
you'll know that the first two refer to how you behave - both towards others and
to yourself. Non-violence (Ahimsa), moderation (Bramacharya), and contentment (Santosa)
are just some of the qualities you can work on as another hour of delay piles on
to your journey. Think positive, clean thoughts (Saucha) as someone pushes in front
of you. Remember that every painful experience is an opportunity to let go (Tapas).
Perfect non-possessiveness (Aprarigraha) when your gets luggage lost. Now
that's a true yogi.
If you want to sign up for my upcoming class please call me at 07903 663163. |
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