Having worn my Fitflops all summer, I wasn’t looking forward to going back into proper shoes again. Then those lovely people at Victoria Health sent me a pair of gorgeous bronze Fitflop Boots. The muddy Dorset lanes have never seen anything so trendy! SEE HERE for the winter range.

When I met Marcia Kilgore she told me about the amazing benefits of wearing Fitflops regularly, some expected, but some unexpected. Now Manchester’s Salford University has confirmed this with their research. We all need to take much better care of the fine bones and muscles in our feet - if you come to my yoga classes, you’ll know I am an evangelist about this! It’s a comfort to know you can buy footwear that helps support the correct action in your feet and legs. For more details, CLICK HERE .

So don’t hang about, order yours.

Thanks to our lovely group – we had a ball! Giles & Hannah XX

Each month, I develop specific practice routines suggested by people on the mailing list. Send an email to hannah@hannahlovegrove.co.uk be added to the  mailing list for a monthly update, and let me know if there is a topic  you’d like me to cover. This is a new service and I welcome your feedback.

A small charge covers the costs of photography, design and my time. The routines are £4 each, or £5 if you’d like one printed and posted. For payment details, see below.

Routines available now:

Support Through Difficult Times
Twice-a-Day Yoga Quick Stretches
Arm & Shoulder Strengthening Routine No 1 (of 3)
To ensure you build up your arm strength gradually, there are two more to follow in October and November.

Coming in October and November:

Simple Yoga for Golfers
Poses for Better Posture
Arm & Shoulder Strengthening Routine No 2 (of 3)
Arm & Shoulder Strengthening Routine No 3 (of 3)
Abdominals & Low Back routine No 2 (of 3)
The Abs & Low Back Routine No 1 is FREE and needs to be mastered before routine No 2, which is stronger.

There are several ways you can pay:

1. You can pay using PAYPAL, it’s totally safe and secure. Click on the link and put the amount you wish to pay in the box. Then either log into your account (if you have one) or click CONTINUE at the bottom. It will ask for card or bank details.You can pay from your online bank account using BACS:
   Account name: Ms H Lovegrove
   Bank: HSBC Axminster
   Sort Code: 40.08.38
   Account  number: 61227203
   

Send a cheque made out to Hannah Lovegrove to Anvil Cottage, Whitchurch Canonicorum, Bridport, Dorset DT6 6RF.

ANy questions? Put them in the box below or email me – hannah@hannahlovegrove.co.uk

Two-hour classes for people with 2 years experience or more. The purpose of the classes is to explore the introductory poses in more depth and to practice some of the intermediate poses. These sessions will also help individuals develop their personal practice and work on areas of difficulty.

Dates and Times for 2009:
Saturday 19^th September – 10-12am
Saturday 10^th October – 10-12am
Saturday 28^th November – 10.30 – 12.30am

Cost: £15 per class or £40 for all three.

Venue: Whitchurch Village Hall. A big hall with plenty of parking and wall space! I will bring extra equipment, but please bring your own basic kit.

Directions: click HERE for a map.

7th & 8th November 2009.

NOTES – for the main article, click HERE.

1. The relationship between emotional stress and the depletion of the immune system.  The research shows how the immune system appears to benefit from the practice of yoga, and other activities which harmonise the mind/body/spirit. These forms of training encourage ‘coherence’, as opposed to ‘chaos’, in the rhythm of the heart beat. Immunoglobulin A (IgA)  is the body’s front line defence against infectious agents. It is present in all the mucous membranes of the body. When volunteers were asked to recall an occasion when they became stressed or angry, thus inducing a chaotic heart rhythm, the secretions of IgA dropped for an average of 6 hours. Negative emotions appeared to have a negative effect on their immunity, unless the volunteers had learned how to induce ‘coherence’. Research showed that those who had learned simple techniques for quietening their heart and brain through yogic breathing techniques could maintain coherence in the heart rate, and thus reduce the likelihood of a drop in their IgA levels. For more breathing techniques, click HERE.

2. How sweating works – when sweat glands are stimulated to increase production, they secrete a substance (sweat) which is synthesized from the fluid which fills the spaces between our body’s cells (the interstitial spaces). This fluid comes from blood plasma leaked into the tissues by capillaries. Any circulating toxins present in the blood system are carried into the interstitial spaces along with the plasma. In this way toxins make their way into sweat, which is a filtrate of the plasma. Heat stress and exertional activities speed up the circulation of blood and thus accelerate the release of fluid into the interstitial spaces. This in turn prompts sweat glands to produce more toxin-laden sweat.

Most people living in modern times do not sweat very much. Lack of adequate exercise, the prevalence of climate control technology at home and in the workplace, and the non-physical nature of most jobs contribute to minimal sweating. Unfortunately, decreased sweating means decreased toxin removal -so get moving!

3. Other supplements which can be helpful:

• Bee Pollen – a wonder of Nature, but in the light of the current crisis in the bee population, and simply because of the massive amount of energy required for a bee to produce one single grain, I would counsel against using it, and if you do, to use it mindfully.  
• Citrus seed extract – there seems to be a lot of controversy surrounding the purity of the extract, and therefore the possibility of allergic reactions. If you do use it, check that it is cold pressed and extracted without using chemicals, or better still collect up your grapefruit pips and make your own!
• Garlic - if you can hold a peeled garlic clove between your cheek and teeth for 20 minutes, 3 times a day, you are welcome! Seriously though, fresh raw garlic can halt a viral infection in its tracks but needs to be taken 3 times a day. Taken at the first signs of cold or flu, good quality garlic  perles may also help.
• Pep up your food - fresh ground black pepper is a diaphoretic. It opens up the pores for sweating and is helpful at the onset of colds and flu. Keep it on the table and use it every day.

4. Books:

• For the body – Healing With Whole Foods by Paul Pitchford.
• For the mind and emotions – Healing Without Freud or Prosac by Dr David Servan Schreiber.

5. For a quick and easy guide to sprouting your seeds at home, this short video is fun!

6. AND FINALLY, THE DISCLAIMER –

These are all my own thoughts and words on the subject. They are not necessarily those of the suppliers of any of these products. I believe that positive thoughts and positive actions lead to positive outcomes. Let me know how you get on!

The government’s web site  tackles many of the questions you may have about swine flu. If you are pregnant or have small children, the NCT has a useful page. Alongside similar advice, the US web site ’Centers for Disease Control and Prevention’ includes the very interesting suggestion that we ‘find healthy ways to deal with stress and anxiety’.

Research is beginning to show the relationship between emotional stress and the depletion of the immune system. In our ’basket of tricks’ with which to deal with swine flu, we need to consider this factor alongside all the practical and nutritional advice for keeping our immune systems in peak health. (For details, see note 1 below.)

Yoga is therapy for the body, mind and spirit. Combined with an understanding of the relationship between food and healing, we have at our disposal a powerful tool-kit to strengthen our body’s defences and speed up the healing process. Click HERE for a yoga routine to strengthen your immune system. 

BREATHE – try this while you’re reading. Sit up. Breathe slowly in through your nose. Relax your jaw and your tongue. Slowly and steadily release the breath through your nose and ‘watch’ as your lungs become empty. Pause……. breathe in again, softly and smoothly, pause……. and slowly, steadily breathe out, ‘watching’ right through to the end. Let your breathing return to normal. You have just improved your cardiac cohesion. (See note 1.)

Defend yourself against Colds and ‘Flu - in Chinese medicine, these are  called ‘exterior’ conditions and are often easiest to treat and cure while they are still showing exterior symptoms.  They become harder to treat when they become ‘interior’. (See below for the early signs.) Their effects are first felt in the parts of the body exposed to the exterior – the skin and the mucous membranes of the nose, throat and lungs.  So to defend against these viruses, we need to strengthen and support these areas in our bodies. Here are some suggestions:

Make your own Vitamin C -  if you are already eating a well-balanced diet with lots of fresh fruit and veg, Vitamin C supplements are probably not necessary. Research shows that large doses of synthetic Vitamin C can be counter productive and can lead to the depletion of some minerals, plus other complications. So alongside the usual vitamin C-rich foods, consider the following:

• Foods high in Vitamin C include sprouted seeds – a cheap and highly nutritious food you can prepare yourself at home. Keep a selection of alfalfa, aduki, chick peas, lentils, mung beans, sunflower seeds, the list goes on…, in your cupboard and sprout away. (Scroll down or see note 5 for a short ‘how to’ video.)  N.B. If you tend to feel the cold, always steam or sautée your sprouted seeds.
• To promote a healthy gut, I recommend a daily dose of live natural yogurt - sheep, goat, or soya. Sarah Stacey says – the yog needs to be plain and natural –  look for labels saying contains bifidus etc.  The research on what is in live yogurt is quite dismal! For the ultimate daily dose, with many other immune-boosting ingredients plus anti-oxidants and protein, see my Immune Boosting Smoothie recipe.
• Pau D’arco – to cleanse and strengthen the intestines, this amazing herb is helpful in preparing the body to fight infection. Take regularly as a tea – it tastes lovely! If you tend to have intestinal problems, IBS or Candida for instance, try the capsules, which also contain Goldenseal (see BELOW). Along with a dietary clean-up, no sugar, alcohol, wheat etc. these will help to clean, tone and strengthen your intestines.
• Astragalus - one of the key uses for astragalus is to improve immune function. One of the ways astragalus is thought to work is by increasing the production of immune cells. It may also have mild antiviral activity and help with the prevention of colds. You can start taking regular doses now and it comes in either capsules or as a tincture. Use Echinacea/Goldenseal (See BELOW) should you notice signs of colds or flu.
• Light your oil burner  – keep the atmosphere around you as healthy as possible, in the home and at work. Vapourised, these essential oils can help to combat air-borne viruses and bacteria.
• Oregano oil is exceptionally antiseptic and it also has potent anti-viral properties.
• Tea-tree oil  has similar properties, and is very helpful for coughs, colds, sore throats and breathing difficulties.
• Take a handkerchief with oregano or tea-tree oil into any situation where there is air conditioning, especially on a flight. (I was once ’sniffed out’ for my tea-tree oil by a stewardess who had a passenger on the same flight with breathing difficulties.)
• To ease breathing difficulties, both tea-tree and oregano are useful as vapour inhalations. Put 3-6 drops in 4 pints of very hot water and breathe the vapours, with your head under a towel if possible. (You can use them this way in the house, if you don’t have an oil burner.)
• Add a few drops of either tea-tree or oregano oil to rinse water for laundry and for wiping down surfaces.

So what are the early signs of colds or ‘flu? Look out for  any recent changes, simultaneous feelings of hot and cold, stuffy head, runny nose, general aches, recent headaches, intolerance to wind or cold. If you can catch these ‘exterior’ signs quickly, you can help to reverse the ‘interior’ progress of the disease. It can come on very quickly, so make sure you have someone who will look after you – discuss this before the event, especially if you live alone. Make sure you have a thermometer of some kind in the house so you can check the temperature of the sufferer – more than 38F/100C may require attention, so call NHS Direct on 0845 4647 (08454 242424 in Scotland). And don’t expect to to be up and about too soon - take time to rest and recover properly.

Sweat therapy has been used as a preventive and as a remedy in the early stages of colds and ‘flu for millennia – think Native American sweat lodge, Scandinavian sauna, British hot toddy!   Sweating during the early stages helps to rid the body of the virus and defend against its deeper penetration into the body. (See note 2.)

• Make a herbal hot toddy - drink a cup or more of diaphoretic herbal tea, such as yarrow, chamomile, catnip, peppermint, or fresh root ginger. Add lemon juice and raw honey to the tea if preferred. Take a hot bath or shower, cover in blankets and sweat. (Do not sweat to the point of exhaustion, however.) After sweating, change to fresh bedding and clothing, and rest. If baths are not convenient, drink the tea every half hour until sweating is induced. Once is often enough for this process, but it can be repeated twice a day until the exterior symptoms lift. (N.B. Sweating in this way is only helpful for people who are normally in robust health. It is not suitable for people who are weak or unusually thin.)
• Echinacea and Goldenseal – used periodically, this powerful combination fights inflammation and bacterial and viral infection. It also stimulates certain white blood cells so is good for the immune system and the lymphatic system. You can take it in capsule form or  as a tincture (my favourite, but you may need to modify the taste). Keep some handy and if you notice any symptoms, start to take it. Don’t take for more than 8 weeks.

And whatever you do, DON’T PANIC! Remember that stress is a major factor in compromising the immune system. So do it again…….

BREATHE, slowly in through your nose, lift your chest……. and breathe steadily out. Pause…. and do that once more. Relax your jaw, relax your tongue. Breathe in, lift your chest, pause……. and slowly breathe out, following your breath right to the end. 

For more information on the immune system, helpful foods and supplements, see NOTES.

AND FINALLY, THE DISCLAIMER –

These are all my own thoughts and words on the subject. They are not necessarily those of anyone else mentioned on these pages. I believe that positive thoughts and positive actions lead to positive outcomes. Let me know how you get on! 

We had a fabulous start to the summer with the June 2009 holiday in Portugal.   11 guests arrived for a week of yoga, good company and great food in the fabulous surroundings of Quinta Mimosa.  New guests instantly relaxed in the wonderful atmosphere and returning guests settled back into familiar surroundings with a smile.

The group soon found common bonds with similar professions, interests or aspirations.  Many of us took advantage of Mike & Sue’s birdwatching tips and were inspired by their knowledge and passion for the nature around us. (The Little Owl is a resident of Quinta Mimosa and sometimes sits on a catus, hooting at us in the dusk.)

The week went quickly but the group managed to pack in a little sight-seeing up to the mountains of Monchique and some beach trips in between their massage treatments and yoga sessions, ending with a lovely meal on the last night at our favourite beach restaurant.

So at last it was time for farewells.  Friendships had been made, new horizons had been explored and all left with a smile, some with a tear in the eye but all with a positive experience and happy memories to take home.

Teacher’s Treat! At the end of the June holiday, Rachel decided to give everyone a treat – Urdhva Dhanurasana or upward facing bow pose is wonderful when done with help – great for the spine, the ribcage, the whole trunk and gives you the opportunity to feel the benefits of the pose which, among other things, include opening the heart and making you feel great!

After helping everyone else, Rachel got her own treat (see photo) with the help of two of her more experienced students. 

 (Don’t try this at home please – only under supervision of an experienced teacher.)

We know that diet and excercise are the keys to a healthy life. Together with my commitment to yoga and its holistic benefits I am a firm believer in using food as medicine, supporting health and encouraging healing through a good quality diet of appropriate foods. To keep our bodies in top form we need a diet rich in anti-oxidants*, and these are often signalled in Nature by the strong colours of the foods in which they are found – think tomatoes, lemons,  blackurrants, broccoli and you’re very much on track.

‘Nature’s Plus’ have developed a range of five powders to boost your anti-oxidant intake. They are each packed with a variety of foods in the same colour spectrum,  and I have created a delicious Yoga Smoothie recipe for each of the formulas. To chose the formula that’s right for you, have a look at the recipes and see the notes below. To see all the recipes click HERE, or below for individual recipes. Click on the pictures for more about each Nature’s Health product.

Green Yoga Smoothie – for an energy and brain boost, delivers a combination of algae including chlorella, spirulina and kelp, giving high-quality protein and helping to smooth out blood sugar fluctuations. This is the best fomula for a full day ahead – especially if you need both mental and physical energy.
Click HERE for more info and HERE to print the recipe.

 Bright Yoga Smoothie –  think of this as the magic formula – it smells lovely. These ingredients have been shown to gently tone a weak digestive system whilst strongly toning the immune system.
Click HERE for more info, and to HERE print the recipe. 

 Blue Yoga Smoothie – cooling and soothing, these fruits have high levels of anti-oxidants plus Vitamin C.
Click HERE for more info, and HERE to print the recipe.

 Red Yoga Smoothie - rich and fruity, these fruits have been  shown to be beneficial for the heart and arteries, and helping to manage cholesterol levels.
Click HERE for more info, and HERE to print the recipe. 

Yellow Lightning Smoothie – like warm sunshine, if you are feeling sluggish, this could be just the boost you need.
Click HERE for more info, and HERE to print the recipe.

• Use the Green Yoga Smoothie as a breakfast booster, for supercharged brain power and energy through the day.
• Choose a different colour Yoga Smoothie for later in the day, based on the specific properties of each. For instance, you might want the occasional anti-oxidant boost if you have put your system under some strain and want to undo the effects of a blow-out weekend or a fish-and-chip supper! Or recovering from an illness, your appetite and vitality may be low and in need of gentle restoration.
• For fussy eaters, the Yoga Smoothies are also a great way of delivering important anti-oxidants and vitamins! (The smoothies are not recommended for children or anyone with a medical condition.)

The basic recipe for each Yoga Smoothie has banana for natural sweetness, for its detoxifying and lubricating properties. Easily digestible and rich in potassium, bananas are used universally for hypertension. Use soya milk and soya yoghurt. This is a great way to get your ’soya fix’, rich in tryptophan to help serotonin and melatonin production in the body. And of course, use live yoghurt for your all-important intestinal flora. To these, add nuts – either coconut for flavour or almond for its alkalising properties. You can of course experiment, but always use organic ingredients and never add sweetners! (And please buy good quality vanilla essence…….it makes the world of difference.)

*Anti-oxidants are a vital element in protecting our bodies from the damage caused by free radicals, the highly reactive molecules associated with degenerative diseases and early ageing. If you would like more basic information, click HERE or read my favourite book on the whole subject, ‘Healing with Whole Foods’ by Paul Pitchford. ‘Over the past 12 years Paul Pitchford has been a key lecturer with the prestigious Institute for Integrative Nutrition in New York City. His work has become a primary impetus behind the most fundamental, clinically effective and innovative dietary movement today, widely known as “whole foods nutrition.” He sees a universal shift to whole foods nutrition as essential for overcoming ecologic ravages to the Earth as well as quelling pervasive disease and degeneration among her peoples.’ I thoroughly recommend his book to anyone with an interest in the subject.

For details of day events in Bournemouth, click HERE

These Yoga workshops are hosted by the Dorset and Hampshire Iyengar Yoga Institute. There are also detals of holidays and other events.

Do contact me if you have any questions regarding your suitablility, or the teacher, directions etc. They are generally held in Trinity Church Hall, Southbourne Road, Bournemouth BH6 5AQ

Click HERE for a map. Cost DHIYI Members £23 Non-members £25 (approx).

 Yoga Days 2009 are held in the Masonic Hall, Lyme Regis. The dates for this year are:

Saturday 27th June - Yoga and Chakra Balance – a yoga workshop with Hannah using postures, breathing and meditation to enhance health and balance the energy of  body, mind and spirit.  

Saturday 1st August - back for her third visit, Margaret Rawlinson is a Senior Teacher from Berkshire. She teaches internationally and we are lucky that she enjoys our venue and group so much. Her programme will give you the opportunity to work on more advanced poses. Believe me – you will surprise yourself!

Saturday 7th November - the teacher for the day is Rachel Lovegrove, my younger sister, a highly experienced Intermediate Teacher. Rachel runs Orange Tree Yoga holidays.

Please email me if you have any questions, or would like to be on the mailing list. hannah@hannahlovegrove.co.uk

‘Green Lightning’ by Nature’s Plus is one of my favourite Victoria Health products. It’s a MUST HAVE to kick-start your low-GI, high protein detox plan for the New Year. This recipe will help to balance blood sugar levels, ease you through mood swings and keep you feeling pepped up until lunchtime.

Put these ingredients into your blender:

200ml milk ( a mix of soya & coconut is my favourite, but use goat, cow, etc)

1 chopped banana

2 tsp Green Lightning (see above – with power-packed superfoods and oceanic algae like spirulina, chlorella, and Pacific kelp, Green Lightning delivers energizing, purifying nutrients for vibrant, exhilarating health and vitality. Algae are nature’s superfood indeed.)

2 tbsp live yoghurt (soya, goat, cow, etc)

Add a handful of fresh or frozen berries - raspberries, blueberries, etc. (Frozen gives a very cool smoothie, both temperature and colour!)

Now whizz with abandon, and drink BOTH glasses or you won’t make it to lunchtime. (If you have teenage daughters, make double the quantity. Trust me …. I’m a yoga teacher….)

If you refuse to be tempted out of your toast-and-marmalade habit, at least get some Sun Chlorella. You’ll be so glad you did.

CLICK HERE  for more information.

A message from my sister, Rachel Lovegrove.

Holidays for 2009:  6th – 13th June, 18th – 25th July, 12th – 19th September.

One of my first yoga teachers told me that yoga was something to be cherished in our daily lives.  She said; “From time to time, just be aware of your breath and feel the golden warmth of your spirit inside – this is yoga!”

I never forgot those words.  Of course, a daily asana (posture) practice is invaluable and part of the journey of yoga, but remember that the purpose of yoga is to connect with our inner selves, to harmonise the mind, body, spirit connection.  So, practicing without inward reflection is mechanical.  Practicing with a focus on the inner state comes from the heart and allows our natural state to be realised without force or restraint.

BKS Iyengar says: “Even in simple asanas (postures), one is experiencing the three levels of quest: the external quest, which brings firmness of the body; the internal quest, which brings steadiness of intelligence; and the innermost quest, which brings benevolence of spirit.”

We have three dates confirmed but are planning to add more.  We are next year offering 2 catered evening meals in addition to brunch and prices start at €545 for shared dormitory space.  Also available are twin ensuite and single ensuite rooms.  For further details, check the website.

(BTW – that’s our mother in the coral-coloured skirt above. Just goes to show that maturity and hip replacements are no bar to enjoying your yoga! The holidays take place near a small town called Almancil, just south of Loulé, close to Faro airport and the beautiful Algarve coastline. Hannah.)

Click on the link (left) to browse the Yogamatters web site, or click on the pictures below to go straight to the item illustrated.

• For a selection of ideas for Christmas presents, click HERE. 
• If you need any help email hannah@hannahlovegrove.co.uk 

Mats   There is no substitute for a good yoga mat.

Blocks  - Lots of colours, to team with you other equipment. You’ll need two to start, four to progress. Or, at a push, you can use a couple of telephone directories…

Bricks – Superior cork bricks give the best support. You’ll need these as your practice improves as they are often used to lift the body in weight-bearing poses, so they need to be strong.

Eye bags  - First aid for headache and eye strain and general relaxation. You can make your own with silk or cotton cover, filled with linseed and lavender flowers.

Belts -  I suggest using the standard, narrow or wide. Again, no subsitute for these. You can use an old tie at first, but these simple belts are designed to be just the right length, width and strength.

Cotton Blanket  - The best blanket for yoga practice, and it’s made from recycled cotton. Fleece is fine to keep you warm, but it tends to slip if you use it for support. Natural fibres work well with the body and you can usually find a single-bed size pure wool blanket in your local charity shop.

Bolster -  Have a look at the pictures in the routines to see how many ways you can use this. They are invaluable for therapeutic work, for relaxation and deeper breathing. They are filled with kapok, hence the price, but will last for years. Alternatives include a couple of rolled blankets, but they tend to lose their shape easily.

Yoga bags – Bags of bags.

Yoga Chair

Books – A vast selection, incuding sex and cookery!

YOGA FOR THE MORE EXPERIENCED.

 If you are attending a weekly class, you may want a specific sequence of poses that will help you to develop your practice, or a therapeutic routine to aid recovery from an illness. You might also need to know how to adapt familiar poses to take account of an injury or immobility. Try these, or subscribe to the regular practice sheet (see below).

• * A Routine for Use During Your Period It’s very important to respect your body during this time, to practice with care and sensitivity.
• *A Routine To Ease Stress, Distress and Insomnia. This routine will help to stabilise your mind and bring peace to your heart.  
• *A routine to Stretch and Strengthen your body For those days (or evenings) when you want to feel on top of the world!
• *A Routine for Use Between Periods To encourage normal menstruation by toning and strengthening your lower abdominal and pelvic area.

How this all began ……….. I first met Sarah Stacey, Health Editor of ‘YOU’ magazine for the Mail On Sunday, when she came to me needing to heal and strengthen a badly broken arm. It had been passed by the surgeon as ready for physio, and being naturally fit and very active, Sarah was willing to work hard to achieve the best recovery she could. We were both amazed and overjoyed at the results that a regular Iyengar Yoga session produced. Since then, we have worked regularly together, using the Iyengar Yoga method to adapt yoga poses for people in all kinds of situations – at a desk, in a wheelchair, going through the menopause, or needing to de-stress – so anyone can have access to the profound benefits that yoga practice brings.