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.)

Sun, sea and yoga in the Algarve from Sat. 29th August to Sat. 5th September 2009.      

  Quinta Mimosa is a typical Portuguese farmstead set in 10 acres of fruit and olive trees. There are two farmhouses, Casa Japonica and Casa Mimosa, each with its own swimming pool. The separate Yoga Studio also has accommodation above. All houses have kitchen facilities and most rooms are twin bedded, en-suite. (Please click on the links to see floor plans.) For a plan of the whole site, click HERE.

DOWNLOAD BOOKING FORMS HERE.

See Kayak for flights. Put in your nearest airport in the Departure box, Faro in the destination box, and tick the ‘other nearby airports’ option. It will bring up a list. Wait a few moments for the list to be completed before making your choice. If you have any questions or just want to register an interest while you make up your mind, I can put you on the mailing list - email hannah@hannahlovegrove.co.uk. 

A word about the carbon cost of your holiday – your return flight will emit about 0.4 tons of CO2 per passenger. Click HERE to see how many ways there are to reduce your carbon footprint. If anyone can suggest a suitable venue in the UK, please let me know – I have drawn a blank so far!

From Katie May http://www.yinyangskincare.co.uk/

YIN YANG GOES WITH TEAM SOUTHERN LIGHTS TO THE SOUTH POLE

This morning’s post brought me a card of greetings from the South Pole, stamped and dated the 26^th January – the day that Tessa and Pete conducted a unique peace ceremony at the end of the South Pole Race near the Amundsen Scott Station, Antarctica.  The card was a wonderful picture of first light and the southern lights as the sun just appeared over the horizon on the very edge of the bottom of our World.  Below Tessa and Pete raise the Yin Yang Flag at the Pole, and how happy they look after what was the most challenging time of their lives. 

In what was the first race to the South Pole since Scott and Amundson’s ill fated journey nearly 100 years ago, Tessa and Pete were carrying 1300 personal messages of peace and pledges for the environment to speak out, when they reached their objective. They had also spoken the messages out aloud with representatives from 6 different nations on New Year’s Eve at the end of their 100 mile training leg just before they started the epic race leg.  This ceremony took almost 3 hours huddled in a draughty tent.  As 2008 became 2009, the blowing blizzard became a raging storm and the howling wind threatened to eat everything in its path, sending shifting snow to bury them alive -  but their heartfelt resolution was to survive.

In Tessa’s own moving words “Unlike Captain Scott, we did survive!  We were able to accomplish our mission, with thanks to modern equipment and the excellent South Pole Race expertise.  We felt so honoured that we had been allowed to tiptoe across this stunningly beautiful wilderness that graces the end of our Earth, to experience the solitude of nothing but ice to the curve of the horizon 360 degrees around; the warmth of the sun when the temperature is -50 degrees C; the promise of no darkness; the joy of rainbow sparkling ice crystals dancing in the air, to know the ceaseless play of wind and snow, snow and wind; and to feel the fragility and preciousness of life on the edge.”

Tessa and Pete were the veteran team at 60 and 62 years of age respectively and their training had been steady over the previous 18 months or so.   The first stage started with running and culminated in the 2008 London Marathon.    Then long distance walking including around the 630 miles of the South West Coast path of England which took them 28 days carrying tent etc. The final stage was tyre-pulling culminating in a record-breaking tyre-pull along the 100 miles of the South Downs Way with their equipment on their tyres.  This was to accustom themselves to pulling all their needs for survival on their 4 and a half week journey on skis.  

Amongst their survival kit was Yin Yang pHamino-Gold for the exposed skin of their faces, and Yin Yang Joint Cream with MSM, to ease their aching bodies.   Tessa had started to use the latter before the adventure, and despite the arduous and demanding physical energy required for the journey, she felt very fit when they reached the South Pole: as her happy smiling photographs portray.    Due to the bright sun, which gave them some warmth even at such very low temperatures and the lack of the ozone layer in the Antartic, all the teams used “Factors” on their faces.   But Tessa expressed her appreciation of the purity of pHamino-Gold that she used on her face, because she could feel its protective nourishment from plants, as opposed to the chemicals of the standard products.   Team Southern Lights was the only one of the six not to suffer from frostbite, which makes me proud of Yin Yang, phamino-Gold and its usefulness where protection from the elements is necessary.  

In all their adventures it is very clear that Tessa and Pete’s  aim is to do good and positive things, to support peace and progress on our precious planet.  To bring Nations together in harmony, even in the most challenging circumstances.   They are already planning their next trip to Kilimanjaro in two years time.   This completes six global achievements – 2 in South America, one in Tibet, The South Pole, Hawaii and then Africa to complete the 6 point balances.   Tessa has given herself 3 months (another challenge) to write the book of this adventure, and they plan to read the messages once again in the Tibetan Peace Garden in the grounds of the Imperial War Museum on the 6^th July, 2009.   A BBC Film of the race, is due to be shown on TV during the next few months.

Tessa and Pete are very grateful to all of you who have been able to donate sponsorship to their three charities. It is not too late to donate to these at the following websites.

www.justgiving.com/tessburrows1 - to support Tibet and Children with CLIMB FOR TIBET & TIBET RELIEF FUND

www.justgiving.com/teamsouthernlightswwf  -  to support Climate Change and the Earth with WWF

www.justgiving.com/teamsouthernlightsms  – to support Compassionate Action with the MS SOCIETY

To read about the incredible journey, see more pictures and hear their messages go to www.teamsouthernlights.org.  It is a most impressive and uplifting achievement.

Katie May

21^st February, 2009.

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.

Firstly, I recommend the Green Yoga Smoothie to everyone as a breakfast booster, for supercharged brain power and energy through the day. Then 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. The Yoga Smoothies are also a great way of delivering important anti-oxidants and vitamins to fussy eaters! (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. My diet is dairy-free, so I 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, I add 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, deirections 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.

I have used some of BKS Iyengar’s thoughts as my inspiration for these nine resolutions.

1. ‘Giving does not impoverish. With-holding does not enrich.’

Of course, giving is not just about money, it could be time, a little love, a smile. Make this the year to really do give of yourself. Look close to home and see who in your immediate circle might be in need. Resolve to give of yourself every day.

2. ‘Health is not a commodity to be bargained for. It has to be earned through sweat.’

Sorry – there is no escape from this one! But it’s not all hard labour - eat well, excercise regularly, practice yoga diligently, relax every day and limit your stimulants! Resolve to take care of yourself. 

3. ‘Regular practice of yoga can help you face the turmoil of life with steadiness and stability.’

There is no way anyone can demonstrate this – you can only know this through the regular practice of yoga against the backdrop of your life. You might also have a look at the testimonials page and read how so many women find mental and emotional strength through their yoga practice. Resolve to take responibility for your emotions.

4. ‘Unless people learn to differentiate between the essentials and non-essentials, peace will always elude them’.

We get our heads in a spin over things that are of no consequence in the grand scheme of things. We forget that love is all you need. Resolve to keep things in proportion.

5. ‘Self-culture begins only when you are completely engrossed in what you are doing’.

Make this the year you take an art class, learn a language, play your guitar more often, join the choir or the community players, anything creative in which you can  lose yourself completely for a few hours. Resolve to commit yourself to something, for its own sake.

6. ‘Fear and fatigue block the mind. Confront both squarely, then courage and confidence will flow into you’.

Relaxation is as important as endeavour. The gap between the notes is as important as the melody. Rest before you tackle something difficult. Resolve to feel the fear, then do it anyway. 

7. ‘Do not stop trying just because perfection eludes you’.

If you focus on the goal, you rob yourself of experiencing the joy of the present. Resolve to focus on the next step and the horizon will come to you. 

8. ’Persistent practice alone is the key to yoga’.

And the reward of patience is patience. Resolve to accept things as they are.

9. ‘The ocean is the self, the waves are the thoughts. The self is silent – the thoughts make noise.’ 

Only in the still pool of the mind can you can see the reflection of your own beauty. Resolve to make space each day for stillness.

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.

YOGA FOR REGULAR USE.

Occasionally 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. The routines below are simple, printable sheets giving instructions for you to use at home.

• * A Simple Routine for the Menopause Recent studies have shown that daily yoga practice at this time of your life could be the best medicine.
• * 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.   

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.

YOGA FOR FIRST AID.

To buy  – click on the picture to go through to the product on the Yogamatters site. There are lots of other ideas there too. Email if you get stuck and I will order for you. hannah@hannahlovegrove.co.uk

Yoga To The Rescuse by Amy Luwis (£7.64) - a lovely book for women and girls. It features several routines for therapeutic use, and lots of excellent background information. It has drawings rather than photographs and some fun cartoon characters, so the book is very lighthearted, informative and encouraging for the budding yogini.

Cool Yoga Tricks by Miriam Austin (£13.99) - a welcome addition to the bookshelves, otherwise populated with perfect poses. This book assumes you are human first, yogi second. If you have problems with flexibility, if you are more mature or a complete beginner, this book will be very useful. It clearly illustrates many basic poses and their modifications using things around the home for people who might find a class challenging.

Magnetic Yoga (£9.99) - a great idea for the dedicated home practitioner. These colourful little fridge magnets depict 63 different poses. Decide on your routine for the day or week, put the poses in sequential order on any metal surface to remind yourself.

Zen Magnets (£9.99) - similar to the yoga magnets, these give you words in English and Zen calligraphy to focus your intention, and decorate your fridge of course.

 Lavender Eye Pillow (£8.00) – once you have used one of these for a time, you really do appreciate their many therapeutic benefits. Fantastic for cooling hot, dry eyes, for headache relief and de-stressing, and useful as a palliative for children who need a little soothing TLC. And did I say how helpful they are for deeper relaxation?

Yoga Chair (£33.99) - you may well ask, why a special chair for yoga? These sturdy metal chairs are specifically designed for poses which require support, or need to be adapted for therapeutic use. Essential for learning backbends, for supported inversions and for soothing forward bends. They fold flat for easy storage.

Cotton Bolsters (£30) - we often ‘make do’ with blankets and blocks for relaxation or support, and only enjoy the luxury of a bolster when we visit a  well-stocked yoga centre. But just occasionally, don’t you wish you had your own bolster at home? Kapok-filled, removable covers and lots of lovely colours to choose from!

• Download the recipe HERE.

This is a modification of a great recipe served at the sumptuous brunch on one of our yoga holidays in Portugal. It was meant for the few wheat-free guests, but quickly became a favourite with everybody. It will set you up for the day, and is a great alternative for a tea-time snack. I have modified it to lower the GI, and make it more sustaining by improving the protein content. The quinoa and oats are a great blend. Buy organic nuts – you really can taste the difference. The muscovado is important for the trace elements in the molasses. (You could use a tablespoon of molasses melted into the hot water instead. It makes the granola much darker.) The goji berries are a beautiful colour, and either prunes or apricots have a low GI. Simply snip them into small pieces with kitchen scissors. If you like a toasted flavour, put it under a grill for a few minutes, but don’t leave it – you’ll burn your nuts and have to start all over again!