Full moons are always a bitter sweet experience because they always bring some sort of challenge. But without a little reality check, we cannot grow and progress. This weekend’s full moon is in the sign of Leo, the king of the jungle, the fire starter. 
It brings a strong energy to focus on healing & opening your heart to beautiful new beginnings. Here's a breakdown on what areas to focus on and some asanas to explore to empower you through this powerful time. 

Leo is one of the most loyal signs of the zodiac, the one who gives so much, yet is too proud to be open to receive. A leo will never admit to needing help, let alone if they are going through a rough time. It's not intentional, it's just part of being a Leo. Check in with yourself and see what barriers & walls you’ve built over the last 6months or so & see if you can slowly bring them down. Being open and vulnerable is powerful and courageous.
Asanas to practice for this: Heart opening asanas empower us to be open and truthful about our feelings. They also correct posture, and this can increase confidence levels. Examples : purvottanasana (upward facing plank) chakrasana (wheel pose), setu bandha konasana (bridge pose), ustrasana (camel pose), , bhujangasana (cobra)

The roaring lion is full of fire, ready to throw sparks at every opportunity in order to defend itself & its prides. Take a step back and see how you can tame the fire within by understanding what triggers you & why. How can you become more observant & less reactive? Assess what's really going on inside and remind yourself that nothing can truly affect you, unless you allow it to. 
Asanas to practice: Poses which take you inward and give you time to reflect on what's really going on inside. Examples are: balasana (child's pose), paschimottanasana (standing forward fold), halasana (plow pose), uttana shishosana (extended puppy pose)

A leo’s love is easy to get but once you’ve broken the trust, the leo will be gone forever. Do a reality check on the people you surround yourself with and see how your relationships have evolved. Maybe it’s time to cut ties with some souls that you are no longer mutually suited to walk the path of life together. Whilst with others, it might be time to strengthen the bond & show your gratitude. 

The leo is graceful & strong, licking its own wounds and moving on with more power, never revealing its weakness. If you are mending a broken heart or are going through suffering, it’s time to change your perspective & tap into your inner power. Embrace the strength you hold within, heal & nurture your soul. Another important aspect is to see what is the relationship you have with yourself? It’s time to observe, accept & love all parts of you with no judgement & more compassion. Be gentle with yourself, you are evolving through your experiences & learning from your mistakes.
Asanas to practice: Poses which focus on Manipura chakra, the energy centre of self-confidence and inner strength. Examples are: bakasana (crow pose), tittibhasana (firefly pose), navasana (boat pose),  kumbhakasana (plank pose)

Finally, it’s time to get real with where you’re at on your journey and see if you are manifesting your authentic purpose. Are you doing what you love; are your actions aligned with your highest self? How are you here to serve that is unique to your soul’s mission? Perhaps it’s time to make some bold, exciting & truthful changes. 
Asanas to practice: Inversions teach us to change our perspective and to be present in the moment. Sirsasana (headstand) is the only asana which activates Sahasrara (the crown chakra) and this is the gateway to realising that we are one with all there is. Padmasana or any meditative pose take us inwards, to find stillness and listen to the silence within. It is here all the answers are. You can use mudras such as chin mudra, or hakini mudra to go deeper in your meditation. 
Affirmation to practice during this full moon:
I am a beautiful, unique and vibrant soul and my contribution to the world is needed. 

​As we get ready to wrap up yet another year, it’s that time when we start to reflect upon all the happenings we encountered during these 365 days. Reflection is an important component of every year, as we can bring to our awareness the mistakes we’ve made, the decisions we took and the lessons we’ve learned. All these aspects lead us to discover where we have been, where we are now and where we are going. Every year teaches us something. 

As I look back to this 2019 year, attempting for my reflection with my journal in front of me and holding a pen, I find myself struggling to write. The truth is, this year has been very slow and quite honestly slightly confusing. It feels as though it’s been an uneventful year, yet so much has happened. And just like with all years, there are some important lessons 2019 brought in, so what are these?

​From a numerology point of view, 2019 is a year 3. This number relates to emotions and breakthroughs. Sometimes, a slow pace allows us to discover and decipher every emotion we keep locked safe within our heart space. Whatever the reason for this, this year is here to help us release these. In order to feel emotionally free, we must let go of any blocked energies from our heart, so that we can feel open to love and to feel of course. During your reflection stage for this year, consider any emotional patterns you broke free from. What are some ways in which you released emotions and how do you feel? What were some feelings that you kept coming back to and what have you done to free yourself from these? 

When we walk the journey of life, sometimes we feel a strong guidance from within knowing where our steps lead to. 2019 took us on different side streets and narrow alleyways to teach us to travel on those paths we have ignored and avoided previously. This can bring a sense of confusion and feeling lost, but as the famous saying goes “Not all who wonder are lost”. During these wondering and unexpected adventures, we might loose our sense of stability and grounding. The foundations we set for the next destination, might no longer seem so clear and somehow, through traveling into the unknown we eventually find our way back home. Detours are sometimes necessary in order to find our courage to continue to explore that urge from within, to know that no matter how lost we might feel, we will eventually come back on the right track. What are some detours this year led you to take? How have these helped you find your way back home, back on your life path?

Encountering detours, road blocks and emotional discoveries bring us to the realisation that we must release anything that has been holding us back so that we are no influenced by our past or any illusions we have brought ourselves to believe in. When we feel pressure emotionally, mentally and physically, we can feel stuck and confused. The slow energy of this year empowers us to let go of anything that feels heavy, of past mistakes, of relationships that no longer serve us, of careers that do not bring out the potential in us, of places that make us go around in circles, of habits that are no longer in alignment with our higher self. Letting go of any heavy burdens we have been carrying can be a tedious, slow and frustrating, sometimes even heartbreaking. We are naturally made to move freely, to feel openly and to live passionately, but when we have aspects of life dragging us down, this is difficult. What are some mistakes and poor decisions you made which you can now forgive yourself for? Who are the people you now need to part ways with and who are those you want to give more of your time and energy to? How is what you do serving your purpose in the world and what steps can you take to ensure you are contributing to the world in your own unique way? How is your daily routine and the habits you have in alignment with your true essence and which ones do you need to change or release so that you can vibrate at a higher frequency? 

Perhaps the most important lessons learned from 2019 are patience and surrendering. Expecting life to turn out a certain way is not necessarily a straight road or realistic. Through all the detours and emotional outbursts, we learn to be still for a moment. And stillness can feel uncomfortable, but necessary. Patience brings us to live in the present moment, to stop running away from aspects we don’t want to face; to stop chasing things, people, careers that takes us away from our purpose; to go through every experience with trust and observe the universe work its magic. Surrendering is about trusting that all is happening for us. Even during moments of doubt and fear, there is a split second when we can make the decision to let go of control or continue to feed our ego with confidence. When we decide to let go of the need to control the life flow and just float with its rhythm, we surrender to all that we are meant to encounter, to live it, to learn from it and to let go. Most importantly, we learn what we do want, coming from a space of intention, clarity and purpose, and not what we want based on our ego’s desire. Pressing pause on life for a moment and becoming an observant on all that’s going on, brings us to realise that every moment is about trust and love. Knowing that no matter what, those experiences our soul is here to go through, are coming to us because we are meant to go through there. Every action leads to a reaction, and the decisions we make bring the consequences of these reactions. How has this year taught you to become more patient? What are some ways in which you learnt to trust yourself? Which experiences taught you to let go of control and just flow with what is presented to you?
When are feel the need to constantly be in control, we can also block any unexpected happenings that are gifted to us by the universe, the little surprises of life as I like to call them. Often we believe we know what’s best for us, but when things don’t work out the way we wanted them to, we actually learn that a better course of action is presented to us. What once we were so sure of, we learn to be thankful for it never happening because a new, better way was presented to us. No matter how much we try to fight against the flow of the universe or the divine, eventually we learn to surrender. Even though we are the creators of our journey, there is always a higher vibration which we can tap into and learn to trust its guidance. The wisdom of our intuition always knows the truth. 

Finally, amongst everything that has happened, a sense of gratitude is important. Being thankful for your experiences and for every lesson is necessary. Gratitude teaches us to see just how blessed we are to be alive. And if you find yourself struggling to come up with something you are truly thankful for from 2019, make a pause and take a few deep breaths. Realise you are still alive and part of this magical universe full of ups and downs, of lessons and experiences, of love and hope. You are blessed to wake up and continue to walk on your journey, so where will you travel to next? What will you do? How will you feel?

The full moon in Aquarius happening on August 15th can bring an intense energy and shift. This particular full moon opposes the sun which is in Leo. As the Aquarius is an air sign, this is about mental activity and thinking. The Leo is a fire sign and it rules the heart, so it's all about passion and living from your heart space. 
Aquarians are great visionaries and can usually see the bigger picture. Due to the cognitive energy from this air sign, sometimes Aquarians can feel emotionally detached or may seems as emotionally detached because they lead more from the mind. Leo on the other hand brings an energy of passion and love. The leo energy is all about power, ambition and creating. When the energies of the two signs combine, we can experience more drive and mental clarity. The leo can also lead from the solar plexus, the energy centre of power in the body, which can also relate to the ego. So during this full moon, we can learn to understand how we are manifesting our personal power, is it through the ego (desire and illusion) or is it from the heart space (passion and pure intention)? 

To create a healthy, harmonious flow between the energies this full moon in Aquarius brings, we can engage in wellness practices that bring clarity to the mind and openness in the physical body so that we can go back to the source, our heart space.  Journaling, walking outdoors, spending time with loved ones or any creative endeavour that empower you to express yourself freely are wonderful ways to channel in this energy. 

Practicing yoga of course can help us towards this harmony and create space in the body and mind so we can feel free to feel, move and create. This warrior sequence involves Warrior I, II, III, reverse warrior and humble warrior. When practicing these asanas, we can feel more empowered and focused, powerful yet humble. These asanas teach us that real strength lies in being patient and in being focused on our path. The warrior provides with a silent strong energy, without needing to be extravagant or loud about this inner strength. The energy of the warrior poses teach us to believe in ourselves and self-worth, but without arrogance or illusion.

From Tadasana, take a step back with your left leg and keep the left foot on a diagonal, slightly inwards. Bend your right knee and bring your torso to face the right leg. Bring your arms up, parallel to one another and palms together. Slightly pull the tummy in, and keep a straight spine. Bring your gaze up towards your palms. 

To get step by step instructions for Virabhadrasana II, click here .

To get step by step instructions fro Viparita Virabhadrasana, click here .

From warrior II, bring your palms together at the back and lean forward with your upper body, bringing the head towards the inner part of the foot of the bent leg. Bring the arms up at the back to open the shoulders and chest. 

To get step by step instructions in Virabhadrasana III, click here.

To channel this full moon energy, a moon meditation can also be beneficial. During the evening of the full moon, you can go outside and meditate whilst watching the moon. Lying down or in a comfortable seated position, allow yourself to embrace the energy it vibrates within and around you and to feel more connected to it. When it comes to the sun, we are more eager to be exposed to it because it vibrates light and warmth, but the moon can have a deeper, less bright energy which we might not feel so comfortable with. But we all have these qualities within and connecting with the moon, is like facing yourself from all aspects and surrendering to all. 

​When going through a break-up, a loss of a loved one or any other experience which can affect your overall wellbeing, a gentle self-care approach is important. Take it slow and learn to connect with your body once again, to create stillness through the mind and finally to let go of judgement of pressure to bounce back to your energised self. The healing journey can be as slow or fast as you need it to be and learn to honour this. Whilst people around you can give you support or advice, they cannot feel how you feel. Stay true to yourself and give yourself time to go through it all and release it when you are ready. When you face the darkness, know that this is a part of your inner just how light also is. And to come back to the light and clarity, we must experience the darkness as it is, release it and connect back with that inner light. 

Opening our heart is healthy and energising, but when we are going through tough times and a healing journey, we must be kind and gentle. Sometimes it takes time to open ourselves to our vulnerability and expose our fears. So an asana practice that takes us through the steps of going inwards first, is good to start with. Through this process, we can connect back to our true self, the true essence of our soul. This sequence can be practiced at any time of the day, although during the morning is even more beneficial. As you wake up, giving attention to your mind, body and emotional self is part of a healthy daily routine which will create harmony for all part of the self before you start your day. 

Balasana or child’s pose requires no physical effort although it plays an important role for our emotional and mental wellbeing. When we curl up in this asana, it’s like giving ourselves a nice big hug. During this asana, rest your forehead on the mat, and take your attention inward. First start with your breath, noticing its flow and rhythm without trying to control it. Observe what type of energetic feels this asana brings to you and allow them to just be. Whilst in balasana, create an intention for your practice and the day ahead. You can use an affirmation such as “I am a beautiful, vibrant soul and I open to release everything that no longer aligns with my highest self”. This affirmation will bring you to connect with your soul, your true essence and acknowledge that you are ready to let go of whatever is impeding you to live as your beautiful, vibrant soul. 

Although this asana opens the heart centre, it does so in a way that we expose our vulnerability to ourselves and not outward. This creates a different energy shift than a backbend, which opens the heart space to the world. Extended puppy-pose releases tension from the shoulders, which are also part of ahanata, the heart energy centre. There is a famous saying “We hold the weight of the world on our shoulders” and when this area feels tight and heavy, it can mean that we take on too much from others. The more we do this, our posture is affected and instinctually we begin to close off, shrugging the should and bringing them inward. Such postures can add to the feeling of low self-esteem, because the way we stand affects our overall state. Utthana shishosana also stretches the digestive organs and the stomach area. In this area, we store emotions which we are unable to process, or fears. When experiencing anxiety for example, the stomach is greatly affected and the release of cortisol will cause an unhealthy digestion and metabolism. This asana can also be practiced with a bolster under your chest, to provide you support. 

In my opinion, baddha konasana is one of the most challenging yet effective asanas when going through a healing journey. This great hip opener may not require much physical strength, but activates our emotional and mental self to become aware of the great pressure we have stored in our hips and inner thighs. As you bring your elbows to the inner crease of your knees and begging to open the hips more, you will notice that you can continue to go further. Be still for a while whilst in this asana, and notice that if you give yourself some time, slowly, you will be able to open a little bit more and so on. It might not be in one, two or the next five practices. It might not happen for months, it really depends the time you require to let go. But eventually, one day you will release all that tension and blockage and you will experience the blessing of emotional freedom. As you come out of this asana, bring your hands to your knees and slowly bring the knees together, supported by your hands. Especially if you stayed here for a few minutes, be gentle as you come back with your legs together. 

Wide angle seated forward bend is another asana that takes us inward, releasing tension from the back of the legs, & the hips. It’s important to work on the lower part of the body first as this is our foundation. If we can free this part and working on balancing Mooladhara, the root chakra, we can create a stronger, more grounded foundation. When we do so, whatever experiences we have or chaos we experience, we can still remain in balance. Start in staff pose, on your bottom with your upper body straight and your legs open, resting on the floor (add a block under your bottom if you are feeling really tight and tend to bend your knees). With an inhale, lift your arms up and slowly bring the upper part of your body to meet the lower. Allow yourself to stay here for a little bit, observe what is going on within with no reaction and come to listen to the sound of your own silence. 

​When it comes to emotional wellbeing, it’s important to always acknowledge your current state with no judgement. Emotional blockages can be created in many different ways, but most often it is through the resistance of these that they form as blocked energy. As it’s not always pleasant to accept them, instead we choose to bottle them inside so that we don’t have to face “the reality”. The truth is, emotions, just as thoughts, come and go. But this only happens if we bring our awareness to our present state, accept it, understand it with no judgement and then release it. 

As the mind and the physical body are connected, any negative thought and emotional patterns that you may experience can be stored in different parts of the body, which result in stiffness, discomfort and even disease in some cases. Negative or emotional blockages are usually stored in the hips and thighs. Through specific asana practice, we can learn to release and reach emotional freedom. Hip opening asanas teach us to let go and open Swadishthana, the sacral chakra. As the hips are part of this energy centre, when we work on balancing the sacral chakra, we regain our joy for life. Swadishthana governs pleasure in life, self-love, the feminine energy of the self and creativity. Balancing this chakra through specific asanas, creates space for all these aspects to abundantly manifest themselves. We fall in love with life and find the sweetness of it, learning to enjoy every moment. 

Releasing tension in the hips also brings us closer to our feminine self, embracing the nurturing loving, grounded and open to receive qualities. We are only able to receive when we create space and a welcoming intention for it. Hip opening asanas can be challenging especially if you have a lot of tension in this area so take it one step at a time. Practice these asanas with gentleness and care, without pushing your body to open too much before it is ready. Remember that as you let go from the hips, this release also occurs in your emotional self, so take it slow. Know that hatha yoga is not about reaching the asana, but it is about the journey you are experiencing when exploring the asana. When you practice the below poses, bring your awareness to the sensations in the hip area. Notice how you might be resisting the opening and breathe through it, learning to surrender. Give yourself a little bit of time during each one, allowing your body to open at its own pace. 

Click here to get step by step instructions into this asana. 

Click here to get step by step instructions into this asana. 

Anxiety and stress are states everybody can experience. Regardless of how strong physically, mentally and emotionally you are, sometimes experiences, situations and even encounters with other people can trigger something within which can cause the nervous system to go into fight or flight mode. Even going through this once can cause stress to the body and the mind. Whilst one of the best ways to help release anxiety is meditation, asana practice is also beneficial.  
 
Practicing yoga can certainly help with creating a more harmonious state within, bringing in balance the physical, mental and emotional self. Try these 7 asanas that will empower you to feel stronger, more grounded and self-aware. 

​Downward facing dog provides a great stretch to the whole body, creating space for the prana to flow freely. It is a posture that teaches us to bring our attention inward and create balance throughout the whole body. When we feel stressed, we can experience muscle tension, stiffness and energetic blockages. Adho mukha svanasa helps us release these providing a calming effect to the mind. 

​Anxiety can bring to the surface the internal chaos we feel and this can cause us to feel out of balance. By practicing tree pose, we learn how to ground ourselves and connect with earth’s energy. Vrksasana is great for bringing our awareness to the present moment, to learn how to focus and concentrate on being still. By standing on one leg at a time, this strengthens the ankles and legs, both parts of Mooladhara, the root chakra. This is the energy centre in the body which governs our sense of stability, security and survival. 

Any of the warrior asanas are empowering and help to boost confidence, but warrior II is a great one to start with. As part of the standing asanas, Virabhdrasana II creates balance and grounding in the body. In my opinion, this asana is one of the most empowering of all, because it requires us to focus and concentrate, to open the heart space, to keep our feet firm on the ground and to be still. On a physical level, it strengthens the legs, ankles and improves posture. When anxiety is experienced, we can feel weak and helpless, but warrior II brings our awareness back to our inner strength. 

​Paying attention to the spine is vital, because it is the centre of communication between the body and the brain. Practicing gentle spinal twists can release any tension and blockages experienced in this area, but also from the mind. There is a saying “A flexible spine equals a flexible mind” and when we free the spine we also free the mind. Anxiety is almost always a response to something we consciously or unconsciously fear, and by freeing the mind, there is no space for fear to be there. 

This asana activates Manipura, the solar plexus chakra. This represents our energy centre in the body of self-confidence, self-esteem and personal power. Anxiety usually occurs by a fearful state, which is why the fight or flight response if activated. Connecting with our inner strength and understanding the personal power we have from within is a great way to let go of fear. This asana also empowers us to mental clarity and releasing the layer of fog that can sometimes cloud the mind. 

Pigeon pose is another great hip opener, therefore helping us release any blocked emotional tension from the body. It can feel challenging especially if you are experiencing lots of tightness in this area. If you find that your body needs some support, you can place a cushion or bolster under the hip. This asana also relieves tension from the groin and lengthens the spine. When practicing pigeon pose, we go inward, observing what is going on within without reacting. Instead we trust that we can reach and maintain stillness, feeling grounded and focusing on the hip area as we let go on the uncomfortable build up of tension. 

The arrival of Mercury retrograde comes with many different energy shifts. Even those who are not really familiar with astrology and the planetary aspects can feel these changes and voice their confusion, without actually knowing what is going on. The truth is, none of us know. Mercury retrograde can bring surprises and past experiences to the surface. This is so that we can revisit aspects of our life which we have not yet dealt with or have completely released. 
Whilst Mercury Retrograde can bring a heavy feel, it is also a blessing. It is a time when we can pause, reflect and release. Although it can feel like a period of great difficulty for some, we sometimes need to experience difficulties so that we can move past the fog within shadowing our vision and soul. Here are 6 powerful affirmations you can use during this period. 

This period empowers us to let go of the old, but we cannot do so unless we come to terms with it. Acceptance can be hard, but it is necessary. Experiencing inner peace comes with letting go of anything that continues to create chaos to our mind, body and soul. Your past does not define you nor does it have to linger inside of you. 

Mercury Retrograde may not a good time to manifest new beginnings, because of the intensity it brings but it can come with much needed clarity. Instead of new goals, focus on getting yourself back on track emotionally, mentally, physically and spiritually. Love is the purest emotion we can feel and we all have the ability to experience it. Love is light and when what we do comes from a place of love, we are at peace with our actions. 

Mercury retrograde can bring situations or people from our past as a means to revisit old wounds that need to be healed; as well as dealing with unfinished past relationships. The most important step for releasing the past is to forgive yourself and forgive others. By forgiving yourself, you are acknowledging that you can create a more authentic, kinder self in this present moment, having learnt from your mistakes. By forgiving others, you release any negative energy there may be and also clearing yourself emotionally from any toxic emotions you may be holding onto. 

Learning to trust yourself, your journey and the universe will take you one step closer to feeling free. When you experience freedom, the mind becomes more clear; the heart is more open to new experiences and the body becomes more connected with the intuition. Like forgiveness, trust is also a state which takes patience; it is a process of healing and restoring a new found connection with the self, others and the world. 

We all have an infinite amount of unconditional love within us. Sometimes, due to certain experiences, relationships and situations we can forget this and become disconnected from it. The truth is, the most natural state we can be as human beings is by living from a place of love. It is the centre and core of the relationship we develop with the self, with others and with the environment around us. Become aware of this and know that you are love, that you are worthy of being loved and that your love is needed in the world. 

The energy shifts that come with Mercury retrograde can cause all sorts of emotional outbursts, frustrations and ego based behaviours. These can result in self-doubt, low self-esteem and fears. This affirmation is a beautiful reminder that we all have a purpose and we are here on this planet to share it with the rest. You are unique and your contribution to the world is important and necessary. This affirmation can also restore self-confidence and clarity about your soul's journey. 

Affirmations are a great way to create a healthier and more positive mindset and lifestyle. Remember that you must go through the darkest periods in order to recognise the brightest light. And know that everything is temporary in life, that experiences come and go and that all there is in this moment. 

​The practice of yoga constantly reveals to us a new beginning. As we allow ourselves to let go and feel free in the physical body, we start to experience stillness in the mind also. And if we are brave enough to completely immerse in the asana practice, we realise that there are no limitations that restrict us from feeling free if we truly commit to feeling so.
 
The journey into every asana can be challenging. Sometimes it may seem impossible to do, so we surrender to the ego and give up before we even start trying. But then one day, something within begins to shift, and all of a sudden there is an urge to give it another try. As we move deeper into the asana, we notice just how much further we can go, not because we have to, but because the body, mind and soul are ready for this experience. We tend to store a lot of our emotional and physical tension in our lower back, without even being aware that the blockage we feel could be about an experience we chose to ignore and bury deep into our lower back. The beauty of the yoga practice of course is in the little steps we take throughout its journey, always learning to adapt to change and accept where we are at in the present moment. 

​Backbends are can feel challenging for many, for some they may seem even impossible. There is so much focus that needs to be placed to the inner self and this can be a frightening experience for some. My beginning journey into backbends felt very similar. Just the thought of bending backwards used to send shivers down my spine, literarily. For a long time, I blamed this on my body’s ability or inability to become more flexible. Without realising, all these negative feelings towards my body created more tension and my body became even more tense. With practice, commitment and self-love practices, I began to progress on my backbends journey. 

Take it slow when it comes to backbends as the back is a sensitive area and it must not be pushed through an asana. In particular the lumbar spine, the lower part is an area where we hold much of our emotional tension and un-dealt with emotions. This area also holds any past traumas we may have experienced, some without even being aware of them. And slowly, they become accumulated in this area, creating a ball of tension. So learn to take it easy, focusing on where your body is at in the present moment and slowly work towards creating more space. 

​Sometimes during my classes, I see students so eager to get in a pose, even though their body is not ready. They continue to push through it, only to find themselves frustrated at themselves. Accept that there might be something that is resisting this dynamic movement and slowly learn to be open to let it go in your own time. This is one of the most important lesson in my opinion – assess if you are ready to go there, to open yourself without forcing it. Once your mind is open to the release, you will slowly find yourself more willing to try and adapt to the pose. It’s usually the mind that limits our ability to go further in a pose. But you must accept with no judgement towards yourself that at this point, your body is not yet ready to go into the asana fully.

​Backbends require us to open our heart centre, anahata. This is our energy centre in the body where our feelings, self-trust and love reside. When feeling vulnerable, our first instinct is to hide this, becoming even more vulnerable through embarrassment and shame. During a backbend, we need to open this area of the body, meaning that we are facing our vulnerability and exposing it outward. In order to free ourselves from anything that is keeping us closed, we need to be open with our feelings. This can feel emotionally challenging for some, whilst for others it might spark a feeling of intense joy. Whatever you are feeling as you get ready to let go, just let yourself feel it. 

Increase flexibility on the spine and release tension using the support of props. The yoga dharma wheel is one of my favourite props. It has so many different uses and it helps us to reach deeper into the asanas. Backbends can sometimes feel a little bit difficult because on a physical level they require increased flexibility of the spine and this is an area of the body where we usually hold a lot of tension in. But more so, on a energetic level, backends require us to face issues and neglected feelings that we have buried deep down in the lumbar spine. We also have to open the heart centre (the chest and the shoulders) and this can be a process for some. Facing our emotional self and letting go of blocked feelings and emotional tension can feel scary. So it's always important to be gentle with yourself, your mind and body, and to allow the body to open and let go when it is ready without forcing it. This is where the yoga dharma wheel can be very helpful. It provides us with support to the spine, and its circular shape helps us to slowly melt the body on it, creating the back bend. 

Start slowly, in a comfortable seated position. Rest your lower back on the dharma wheel. Bend your elbows and bring the fingers from both hands together behind the head. With every inhale, extend the spine a little  bit more, while on every exhale lean back even further. 

As the spine starts to let go of tension and extends further, the shoulder open more also. Flex your elbows and bring your hands to the dharma wheel, gently melting your head backwards on the wheel. (if you have low blood pressure, just keep head in its neutral position)

If your body is open to the next step, bend your knees bringing the shins to the mat and your feet to the dharma wheel.  This will curve the spine more and gently open the hips by bringing your pelvic area forward. 

You can also use the dharma wheel to practice lateral extension of the spine on it. This feels great for the side of the torso, stretching the intercostal muscles and also opens the shoulders more. 

1. Make peace with your past. What has happened already is gone. Learn from those experiences and add them to your wisdom in the present actions you take. 
2. It’s ok to be single. Date, take your time to love and enjoy yourself and focus on you. The more you align your energy and create happiness for yourself, the more you will start to attract the right person. 
3. Be happy for the success and joys of others. This will also bring joy to you.
4. Respect your body and listen to it. Take time out if needed. You are not in a race, you are on a journey called life. Explore its adventures at your own pace. 
5. Let go of needing to reach perfection. It doesn’t exist and the more you learn to appreciate yourself for what you are now, the less you will feel any fears of not being good enough. You are enough.
6. Stop trying every diet out there and instead get to know your body. Experiment with different foods and learn more about their qualities and nutrition. Every body is different so learn to understand yours. 
7. Time alone is a must and this doesn’t mean you are lonely. Get to know yourself on an intimate level and acknowledge all your beautiful qualities that you never discovered before. 
8. Say no to relationships of any kind that suck the energy out of you. At some point, you will learn that not everybody you meet must stay in your life for a long period of time. If it doesn’t feel right, it probably isn’t. 
9. Travel and explore new places. Open your eyes to more than what you think you know. 
10. Cultivate patience and trust that everything will come at the right time. Forcing anything will deplete its pure essence and value that it can bring to your life.
11. Spend more time with good friends and the people who are emotionally supportive of you. Quality time is good for the soul and social connections enrich our joy for life. 
12. Everything is temporary and it will soon pass. So stop worrying and just enjoy the moment in the now, as it is. 
13. There is always a solution for every so called “problem”. Take a step back, breathe and see things more clearly. 
14. Sleep well, give your body enough time to rest, rejuvenate and energise. 
15. Create a healthy morning routine in which you dedicate the first part of your morning to yourself, doing the things you enjoy and aligning your energy for the day ahead. 
16. Do what you love without needing the approval or validation from others. 
17. Take responsibility for your actions and learn from your mistakes. Blaming others will only create more insecurity for yourself. 
18. Learn to listen to your intuition and its guidance. Less ego, more gut feel. 
19. Have a beginner’s mindset and be open to learning. Even if you know something, always be open to explore it more. 
20. Learn to listen to others when they speak with you and actually pay attention to what they are saying. 
21. Believe in yourself more. Regardless how much others value and believe in you, if you don’t do it for yourself, you will not understand your self-worth. And you are worth it. 
22. Don’t take anything too personally or too seriously. 
23. Laugh more. Life is fun when you actually see the joy in it.  
24. Be open to receive help from others. Don’t feel ashamed or embarrassed to ask, we all need a little guidance or helping hand sometimes. 
25. Be open to being loved by others. Allow yourself to enjoy and embrace the beautiful aspects that come with it. 
26. Be open to help and love others too. 
27. Figure out what you love to do and find a way to manifest it. Anything is possible if you believe in yourself and your dreams.  
28. Accept that some relationships are better left in the past. Let go of attachments or needing to make something work, if it’s already broken. Let it go and move on. 
29. There is no need to tell others how good you are at something. Pride is superficial. Instead show them through action. 
30. Not everybody will understand you or match your energy. And that’s ok, we are not all meant to bond. 
31. Let go of FOMO (fear of missing out). Focus on your path and what you want to dedicate your time and energy to. 
32. Gossip was for your late teens and early twenties when you didn’t know any better. Focus on you and let go of needing to speak about others, it’s none of your business how they choose to live. 
33. Let go of any judgement of the self and about others. 
34. Don’t settle for anything less than you deserve. It is your responsibility to decide what you are worth and honour that. 
35. Meditate and practice mindfulness. Let go of clouding your mind with unnecessary fears and worries, they will only impede your manifestation process and complicate your life. 
36. Respect others and let them be who they want to be. It is not your purpose to tell others how to behave, who to be or what they should do with their life. Offer help if needed, but let them decide for themselves.
37. Honour the people who have and continue to support you. The more you grow, the more you realise how rare they are and that they are a blessing. 
38. Try new things. Even if you know your purpose, be open to explore different avenues. 
39. Find hobbies that keep you calm, joyful and creative. This will help you to express yourself more freely in the world. 
40. Material things can lose their meaning very quickly, but special moments remain printed in our hearts for the duration of our physical life. Invest your time in these, and not on acquiring more stuff.
41. Wear sunblock. Your skin needs protection, and it deserves to be treated with respect. After all, it protects your organs. 
42. Health is the most important aspect in life. As long as you are healthy, life goes on. 
43. It’s ok to trust and be let down. Be wiser and stop setting expectations, they can lead to disappointment. 
44. You cannot control how others behave towards you, but you can control the way you behave towards others. Sometimes it is best to say nothing and just walk away. 
45. When in doubt, turn to nature. If you allow your body to become still and your mind to quieten, you will find the answers you seek. 
46. You are never alone in this world. You have yourself and that’s a good starting point. 
47. When you feel really good, do something nice for somebody else. Sharing your happiness with others, is a beautiful contribution to the world. 
48. When you feel down, or unworthy, do something nice for somebody. This will help raise your vibration and energy.
49. Your work is a major part of your life, but it’s not your whole life. Find a balance, and dedicate more time to your authenticity. Don’t spend anymore more time on anything you don’t enjoy doing. 
50. One day your life will end, but right now you are still going. Live each moment with an open heart and make it an adventure to be remembered.