Why Yoga in Summer?

Why Yoga in Summer?

What are you doing to stay fit and strong this summer? Do you feel obliged to pound the streets, and get uncomfortably hot? Or are you happy to throw in the towel when it comes to working your body over the summer time? We often feel we should do something, but the heat makes us really not enjoy any sort of cardio!

In this short blog I offer you an alternative. I share my story about re-discovering yoga in the hot summer of 2018, and why I think we can all have a break from strenuous cardio sometimes. I also cover why yoga is a fantastic holiday exercise choice, and the types of yoga you could choose in the summer to stay limber and strong, while not zapping your energy for the day.

I hope you enjoy the read!

My story

The year that I got into yoga – and I mean into yoga – was 2018 in the hot summer. Most days after work I would follow a simple App on my iPad and do 30 minutes or an hour of yoga in the evening sunshine.

I was also a keen runner at that time and was frustrated that I couldn’t run as much due to the heat wave. (I’m no fan of getting an overheated head). So I thought I would lose fitness and strength and probably gain weight. However, at the end of summer, having done very little cardio and a lot of yoga, I looked and felt fitter than ever! (Not that looks are my main drive to practise yoga).

This shifted something in my perspective on fitness. I realised that following what feels right for my body and for the current environmental circumstances, might be the way forward – rather than soldiering on and detesting an over-heated run. While I definitely still loved running, I realised I could survive a little while without it, do other less heating movement, and still stay fit and healthy.

Too hot for cardio!

So, as you’ve gathered from my personal story, I think that sometimes it’s just too hot for cardio. And don’t get me wrong – I still love running! If you’re a morning person, then a 6am run in the summer sounds fantastic. However, I often see men and women running close to mid-day on hot summer days, and I can’t help but feel a little sorry for them puffing away, pained expressions on their very red faces. The NHS advice on preventing heat-stroke even says to avoid extreme exercise in the sun between 11am and 3pm (NHS, 2021).

I think I used to verge on the edge of heat-stroke quite often as an eager teenager. I was fortunate enough to grow up in the middle east, and in my teenage years I loved joining the weekly fun run. This was usually around 5.30pm and became later the closer we came to summer due to the building heat.

Being a very keen teenage exerciser I would attend the run no matter what. No matter my energy level, no matter the heat. Until about May each year when the heat (now around 35 degrees C at 5:30pm) would leave me with a red face and a throbbing headache for the rest of the evening. “OK”,  I thought, “now is the time to give fun runs a break, until Autumn”. Thankfully I did that!

Have you been through a similar experience? If so, you might have a touch of exercise dependence, just I did! Do you feel guilty if you don’t get your cardio in, even when it might negatively impact your health? (e.g. you’re already exhausted or it’s midday on a hot summer day?)

Keep reading, and I’ll explain why yoga can offer a fantastic alternative to keep you fit in hot weather.

The benefits of yoga

Yoga is a funny form of exercise. It will not make your heart beat race (at least not consistently for a while), and it generally doesn’t burn many calories.

However! It will increase muscles tone and strength (especially when doing a strong form such as Ashtanga yoga), while keeping the heart rate relatively low and therefore the body in a calm state.

Some yoga practitioners argue that the real exercise of yoga is training the body’s nervous system to stay calm while putting the body in odd positions that might otherwise bring up stress or exertion. The way yoga achieves this is by putting emphasis on constant and slow breathing during the movements – even if those movements are uncomfortable.

I’ve absolutely seen this myself. I love measuring my heart rate with my watch, and seeing what it does during exercise. And my yoga heart rate range is between 55 – 120 bpm. That’s very low for exercise, but I have still gained more strength from it than I ever gained from running.

While yoga doesn’t actively burn many calories, it most likely affects the body in a more subtle way. By reducing the stress perceived throughout the body, it lowers the stress hormone cortisol (Riley & Park, 2015). Lower cortisol reduces inflammation throughout the body and basically signals to the body that it is in a safe place. This can have positive knock-on effects on better appetite regulation (not overeating out of stress), mental health, heart health and even female hormonal health (i.e. regulating periods).

Yoga gives all of these benefits to the body, while also being able to seriously strengthen the core, shoulders, back and legs. (Depending on the type of yoga you chose to do).

What better to do for a summer bod?

Take yoga on holiday!

Another fantastic thing about yoga is how easy it is to take with you on holiday. When I was in my compulsive running days, I’d feel frustrated when I would miss out on my runs on holiday. It was either too hot, or I didn’t know the area well enough to know where I could safely run. If I did run, it would sometimes sap the energy out of me, so I had less to put into fun holiday activities!

After discovering yoga, keeping supple and strong during holidays was so much simpler (rolling up a yoga mat in my suitcase was probably the most difficult thing about it). I’ve practised yoga in mornings during ski-trips, beach trips, family visits and a trip of a lifetime to the Bornean jungle. During all these occasions the yoga practice enhanced my energy for the day, and helped me get into a mindset of relaxation and enjoyment so I could make the most of my holiday.

How do you feel on holiday? Do you completely forget about exercise? Or do you pound the streets or beaches with cardio?

Whatever you choose to do, make sure it is adding in a positive way to your holiday mindset, health and experiences!

Which yoga poses to do in summer?

The type of yoga you should do in summer all depends on when you’re doing it, and for what purpose.

To fire up the engines!

If you’re up for a morning ‘work-out’ that will energise you but not exhaust you, then an Ashtanga-style vinyasa flow would be fantastic. This is the kind of yoga practice I really love. It works every muscle in the body, lets the body move, makes your breath flow, and gets you pumped for the day ahead.

To cool down

If you’ve just had a hot day out and about or come back from the beach and you feel hot, sweaty and bothered, then a restorative Yin-style yoga session, done inside, will help your body cool down and re-energise you for an enjoyable evening.

After a flight or long drive

Travelling is essentially a stressful activity for your body (even if you don’t consciously get stressed). It is common for hips to become tight, lower-backs to ache, and energy levels to be depleted after travelling.

I would recommend that you first take a rest, and then find a yoga session that works on opening the hips. This will help to release the tension in your hips and lower back, get your body fully grounded in your holiday destination, and ready to experience a fantastic time there!

How can I start yoga in summer?

You don’t have to know exactly what you’re doing to start yoga by yourself. This is the thought that holds most people back! It’s very unlikely that you’ll hurt yourself, as long as you listen to your body’s signals (and perhaps stay away from head-stand!)

To get started you can find any available on-demand class online. This is how I started my love-affair with yoga. There’s a huge variety out there – so try not to get overwhelmed and give up before you’ve completed a few classes.

To get you started, why not have a look at my On-Demand Yoga for Busy People? You’ll find a range of beginners, strengthening and relaxing classes there between 10 minutes and 1 hour long.

You can try them absolutely for free – and ask me for class recommendations directly!

Just go along to: www.bendylifeyoga.com, and click ‘get started’.

Summary

So… Have I convinced you yet? Even if you are a beginner or have taken a long break from yoga, you will benefit from adding some yoga into your summer routine, and perhaps reducing the hot, sweaty cardio (at least while it is very hot outside!)

It is my exercise of choice in hot weather and on holidays, and has helped me break out of my old mindset that I would become unfit and gain weight instantly if I reduced my cardio. To the contrary, yoga has made me feel stronger and more toned! Which may be what you’re going for in the summer.

There is no one-size-fits all yoga pose for summer. Instead, choose a yoga class to suit your aims on that day. Is it to get fired up in the morning ready for a fun day on holiday? Or is it to cool down, after a long hot day? Maybe you’re into it to create some serious abs? It’s entirely up to you.

I hope you give it a go!

Thank you for reading this blog. Please add a comment! I’d love to hear your experiences with exercise (and possibly yoga) during a hot summer and on holiday.

Love,

Jolanthe x

References

Kristen E. Riley & Crystal L. Park (2015) How does yoga reduce stress? A systematic review of mechanisms of change and guide to future inquiry, Health Psychology Review, 9:3, 379-396, DOI: 10.1080/17437199.2014.981778

NHS, 2021. Heat Exhaustion and Stroke. Available on: https://www.nhs.uk/conditions/heat-exhaustion-heatstroke/ (Accessed 21 July 2021)

Strength, Posture & Mindfulness

I’ll help you gain body confidence and contentment

with short, easy-to-follow yoga classes from your LIVING ROOM!

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Check out what I offer!

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Give yourself the gift of self-care for a super affordable price, while supporting an independent, small business!

I enjoy getting to know each and every new yoga student – so can’t wait to meet you!

Love, Jolanthe x


Yoga for Stress Relief

Yoga for Stress Relief

Hi! If you’re here, it’s likely that you’ve been stressed in the past, or that you currently feel stressed from time to time. And you know what? That makes you HUMAN. You will definitely relate to my story in this blog, and I think you just might find some inspiration about how to lower your stress levels!

Stress shows up in different ways. Perhaps you lie awake at night ruminating about your ‘to do’ list. Perhaps you get grumpy and snappy at your partner or children very quickly. Perhaps it shows up as a tight feeling in your chest (and you’re pretty certain it’s not a heart attack). Or ALL of the above, and some more!

I have personally dealt with a lot of stress, and know so many friends who feel the same. Science shows pretty clearly that stress is NOT GOOD for you! And, let’s be honest, we didn’t need science to tell us that.

In this blog I will share my own story about stress and how yoga has helped me balance out my anxious brain, what the science says about the benefits of yoga for stress, and some yoga poses which are calming for the mind and body.

I will also delve a little deeper into how the non-physical side (spiritual side) also helps put stress into perspective. Finally, I will talk about how YOU can get into yoga to help chill out your overactive mind.

 

My Stress Story

I take things very seriously. Often too seriously. When I worked as an academic researcher I would convince myself that the tasks I had to do were more important than anything else – more important even than my own sleep, health, relationships… I didn’t consciously think this, but it was there as a sub-conscious belief.

I put immense pressure on myself, and when things didn’t go to plan, I couldn’t see it in perspective with life. I was after all ALIVE, had a loving relationship, and a supportive family – so in hindsight, I was suffering from a host of ‘first-world’ problems. In other words, I was focussing on issues that didn’t really make an important negative impact on my life (except for the stress that I put on myself).

At one point (when I was about 25) I went to the GP because I thought my chest pains might be something sinister. Not surprisingly, after a full check-over, they diagnosed me  with stress, and I walked away feeling rather embarrassed to have used the GP’s  precious time!

I came to a breaking point near the end of my PhD studies, when I had to re-write most of my Thesis after a Viva which didn’t go as well as I’d hoped (which is putting it lightly). I was so overwhelmed with my tasks that I didn’t fancy socialising in my time off, I couldn’t sleep, and for a little while I developed an unhealthy relationship with red wine.

Mercifully, somehow I found yoga. I followed a very basic App at home and was amazed at how focussing on the movements and sensations in my body allowed my mind the breathing room it needed. I realised that I’d been living mostly in my mind, and had lost touch with my body. 

I very quickly rolled in to a routine of 10 to 30 minutes of yoga on most days (all with my lovely app), and for the remainder of my academic contract I was far more balanced in how seriously I took things.

I even noticed things such as feeling less stressed in the car when there was an unexpected delay. Being able to roll with it and shrugging it off as ‘ah it’s not the end of the world’. Whereas before I would have got sweaty palms and a higher heart rate due to the anxiety for being a little bit too late.

I am definitely not ‘cured’ of stress. Although I hide it well from my friends, I have an innate ability to be stressy. It is my regular yoga practice which helps me to stay balanced, be less reactive and remain less attached to outcomes that are beyond my control.

But enough about me! What does the science say about yoga for stress relief?

 

The Science About Yoga for Stress Relief

There are a surprisingly large number of studies on yoga and stress. As I browsed through the literature, I noticed lots of publications on yoga for health-care providers, office workers and students. I have described just a few studies below, picking systematic reviews where they were available – as we could be here forever otherwise!

Having spent a lot of time in academia, I know that funding is much easier to find if you can convince the funders that the knowledge you’re discovering will provide a monetary benefit. It’s obviously very good for business if workers in health-care and offices manage their stress well, and it’s good for academic results and reputations if students are clear minded and focussed! 

However, other groups that I would expect to benefit a lot from a yoga practice are parents of young children. Most of my friends are in this camp, and I can see the unrelenting demands on them. Unfortunately, less research on yoga for stress relief has been conducted in this group. Nevertheless, I’ve reviewed the one relevant study I did find.

Yoga for stress relief in health care workers

Healthcare workers do incredible and important work. Yet they need to deal with a huge amount of pressure, which can lead to stress. It’s no wonder that researchers have investigated how to help them reduce stress and burn-out – our lives literally depend on it!

A systematic review of 11 studies on the use of yoga for stress management and burnout prevention in healthcare workers found very positive results (Cocchiara et al., 2019). Seven of the studies were clinical trials, among the most robust types of research, and four were observational studies, from which you can learn but not make strong conclusions.

“According to the published literature, yoga is effective in the prevention and management of musculoskeletal and psychological issues. In addition to an improvement in physical problems and in quality of sleep, both stress levels and burnout are consistently reduced in subjects who practise yoga techniques and mind–body meditation.” (Cocchiara et al., 2019)

This is particularly relevant with Covid-19 still affecting the world. It would be such a great idea to provide spaces in the hospitals and clinics, where health-care staff could take 20 minutes out to move and breathe mindfully. In fact, the funds raised by Captain Sir Tom More recently contributed to the investment in health and wellbeing facilities in hospitals, including changing rooms, for health-care staff (NHS Bolton, 2021). This is a wonderful step forward for stress reduction in this setting!

Yoga for stress relief in office workers

Are you a home-office warrior? Then the same stresses that happened in the office are probably still affecting you. Long, long days on your computer, overusing your brain, always on call to answer emails, trouble shooting for clients, and report deadlines.

Unsurprisingly, most available research is about office workers in offices, in a pre-Covid world. But as office workers are expected to achieve the same work at home now, I think the outcomes are still very relevant for home-office workers. Perhaps even more so, due to the additional pressures of household tasks and child-care.

Vale et al. (2020) pooled together the data from six clinical trials on yoga programmes for stress reduction in the workplace. In total there were 266 participants in the yoga intervention groups across these trials, which were compared with 221 control participants. The researchers found that those receiving the yoga programmes had, on average, a 33% lower chance of feeling stressed (through self-report).

They concluded:

“The synthesis of the available evidence and its quantitative analysis prove the effectiveness of yoga interventions carried out at workplaces in decreasing perceived stress among employees, when compared to no-treatment.”

The good news with a change to home-office working for many is that finding a private space for yoga is so much easier. Taking 20 minutes away from the screen at any time during the day is now a real possibility, without the risk of colleagues seeing you in Downward Dog!

Yoga for stress relief in parents

While prenatal yoga has been researched a lot, I found a lack in studies on parents with toddlers – while I know from many of my friends that this can also be a stressful, sleep-deprived, sometimes isolated time!

I did find one randomised controlled trial (the gold standard of interventions) about first time parents with a baby between 6 months and 1 year, who had no prior yoga experience. In this study, 16 people attended a Dru-Yoga (think gentle, flowing yoga) class once a week for a month, while 16 other people were in a control group and received nothing.

Those receiving the yoga classes had statistically significantly improved psychological well-being as indicated by lower stress, lower negative feelings, and a reduction in ‘dysfunctional’ coping, whereas they improved in ‘problem focused’ coping after the four week programme (Timlin & Simpson, 2017).

Despite the lack of research, I have heard from my yoga members with children, that fitting in some ‘me time’ to move and breathe mindfully, is a real sanity saver. So if you’re in this camp, I highly recommend that you allow yourself just 20 minutes of breathing time. It’s not selfish to explain that you need this to your partner, and to take this time for your own mental health. You’ll be an even more loving partner and parent for it!

Conclusion on the science on yoga for stress relief

This tiny review just scratches the tip of the ice-berg when it comes to science on yoga for stress relief. I hope it gives you a little more confidence in the amazing potential that mindful movement can have in your life.

If it has whetted your appetite… keep reading for a few easy poses to use to reduce stress.

 

3 Yoga Poses for Stress Relief

I have selected three of my favourite relaxing poses for stress relief. However, it is worth remembering that sometimes it is the combination of poses together, woven in to a class, and combined with a theme of mindfulness (bringing your attending to the now rather than thinking about your to-do list!), that really brings the stress-busting effect of yoga! Even so, sometimes I like to simply flop into one of these poses at the end of the day, close my eyes, and breathe.

1. Pigeon pose

Have you got tight hips or lower back niggles? Pigeon Pose helps to externally rotate the hip of the leg that is in front. This stretches the Gluteus Maximus muscles (think bum muscles!) and can relieve that niggly tightness right at the bottom of your spine.

Tight hips and lower back niggles are a very common sign of overworking in front of a computer screen and can therefore be directly caused by the posture of sitting for many hours. However, mental stress can also stiffen up your muscles (think hunched shoulders), and it is commonly thought in yogic practice that stress and the storing up of emotions contribute to tight hips.

How to practise Pigeon pose

There are many ways to enter this pose, but this is one of the easiest ways I can think of:

  • Start with your hands and knees on the ground in ‘Tabletop’ – knees under your hips, hands under your shoulders.
  • Squeeze your right knee forwards towards the front of the mat, and let your foot slide to the left. If your hips are tight, don’t move your foot too far. Otherwise, you can move your foot out until your right shin in parallel with the front edge of the mat.
  • Lower your hips on to the mat – now your right leg will be in front of your hips and your left leg still extended behind you.
  • Try to point both your hip bones and your shoulders towards the front of the mat.
  • You can keep your weight on your hands with straight arms (just in front of your right leg), or to get a deeper stretch, lower your upper body forwards as far as is comfortable.
  • After 10 – 20 slow breaths here, switch sides.

Is it safe?

A little caution is needed with Pigeon Pose if you have a pre-existing knee injury or a ‘dodgy knee’. In this case, keep your front knee very bent (almost so your calf is touching your thigh). The more bent a knee is, the less risk there is of it twisting, which can cause injury.

If you have a serious knee injury, then it is best to substitute Pigeon Pose with Butterfly Pose.

Use props to make it easier!

I love using props to make yoga poses more relaxing or better suited to different body-types. You could use a yoga block or a large cushion/bolster with Pigeon Pose. If you have tight hips, then using a block underneath your sitting bone on the front leg will be really beneficial. This lifts your hips slightly, and reduces the twisting force on your front knee.

If you’d like to completely relax your upper body, but you cannot yet reach the ground with your arms and head, then it is LOVELY to use a big bulky pillow or a bolster to lie on. Place the pillow/bolster just in front of your front leg, and wiggle around until you can release the whole weight of your upper body on to it.

Stay there, and breeeeathe…

2. Happy Baby pose

Happy Baby Pose is another hip opener, working on hip flexion and external rotation. I don’t know if there’s something in the name, but I do find it a very nurturing pose. It is a great stress buster for the same reasons as Pigeon Pose, but it is a little safer on the knees.

How to practise Happy Baby pose

  • Lie on your back, and lift your legs up above you with bent knees.
  • Bend your knees deeply aiming for your knees to come down besides your ribs.
  • Grab hold of your shins OR, if you can reach them, grab the outside edges of your feet with your hands.
  • On an exhale, let the weight of your arms pull your knees a little further down.
  • Try to keep your whole back on the ground (although your tailbone will curl up slightly). 

Safety considerations

Happy Baby Pose is very safe to practise, because you’re not placing much weight on your legs while stretching your hips. It is a great one to chill out in for several minutes, if that is what you need right now!

Props

If you find it impossible to reach your shins or feet in this pose, then you could use two yoga straps (or two regular belts!) looped around each foot. Hold on to the ends with each hand, and then allow the weight of your arms to pull your feet a little bit lower.

Remember, it’s not what it looks like! But whether you are getting the intended stretch.

3. Chest opening Corpse pose

If you’re new to yoga then this name may have made you recoil a little! “Corpse pose??” Yes, you read that right. In Hatha Yoga (which contains many separate styles of yoga), lying down on your back is typically called Corpse pose. It’s the one you do in Shavasana, when you relax for a few minutes with your eyes closed at the end of a yoga class. It is possibly most peoples favourite pose!

In the chest opening variety, we use a pillow or a bolster underneath the upper back, so that you encourage your chest and shoulder muscles to open and stretch.

How can it help?

Have you ever felt that tightness across your chest when you are stressed? Then relaxing in this pose could help you remove the tension in those muscles, to open your chest to receive deeper breaths, as well as encourage you to express your emotions rather than hold them close. Yogis like to call it a ‘heart opening’ pose.

Getting in to the pose

  • Pace your pillow or bolster on your mat first – about a quarter of the way down from the edge where your head will be.
  • Slowly lie down over it, shuffling around until it is underneath your shoulder-blades.
  • Place your hands next to your head, palms facing up, and elbows at about a 90 degree bend.
  • Close your eyes, and with every exhale allow you arms to feel a little heavier, allowing gravity to help you open your chest.
  • Relax here for as long as is comfortable (though I would limit it to 10 minutes, as your arms may fall asleep!)

Safety considerations

This is generally a very safe pose. However, if you have lumbar (lower back) problems, you may like to put another pillow, rolled up towel or a bolster under your knees. This can help lessen the extension in your lower back.

 

Beyond the Physical Benefits of Yoga for Stress Relief

I like to ‘hook’ people in to the realm of yoga with the direct physical experiences and benefits gained from practising it. I find that many people are drawn to yoga because they think the stretching, strengthening and breathing will improve their fitness and health – and they are absolutely right! However, there is more…

Ancient yogic philosophy

After a period of practicing yoga, there naturally comes a time when you get curious about the yogic philosophy. And I have found that once you open the Pandora’s Box of these ancient ways of thinking, you realise it contains gems which can help you navigate everyday life, frustrations, stresses, desires and disappointments.

Yogic philosophy stems from an ancient script called the Yoga Sutras of Patanjali. This is very old Indian lore, passed down through ~ 5000 years in the form of short, poetic stanzas written in Sanskrit.

Our core is stable – everything else is changing

One principle which has really resonated with me, and helped me through times of stress, is the idea that we all have an inner core, described as a bright light and named our ‘Purusha’ in Sanskrit. This inner light is intuitively-wise, un-changing, and represents our true self.

Our true-self/Purusha is separate from our thoughts, our emotions and our body. When we feel like everything is changing really fast, that we have no control, and this causes stress and overwhelm, then this concept can help. Focussing on our inner, stable core, and working on being OK with the rest (our mind, emotions, body and environment) constantly changing can help us to let go of the stress and shame we feel of not being able to control every single thing.

In the middle of the Covid-19 pandemic this was often my focus (and still is!) while I lay in Shavasana, the relaxation at the end of a yoga practice. It helped me feel grounded in my own inner essence and wisdom, even when most other things were out of my control.

I sincerely hope this thought may help you too!

 

Summary about Yoga for Stress Relief

It is clear that stress is not our friend. However, we cannot avoid the business of life, or demanding situations that come up when we have responsibilities. What we can control is our reactions to them, and the physical imprint it leaves on our physical body and wider health.

Yoga helps!

By integrating a mindful movement and breathing routine into your busy life, you will be better able to brush off any stressful feelings when things don’t go exactly your way, and when there are things out of your control. This has been scientifically proven for health-care workers, office workers and parents of newborns to name just a few.

It’s OK to start small

You don’t have to become a monk either! Or a flexible pretzel! By spending 10-20 minutes on yourself, as often as you can, you will feel more grounded and perhaps gain physical strength and flexibility (depending on the intensity of yoga that you choose).

Yoga has transformed my relationship with stress

A regular yoga practice, and visualising my unchanging, intuitive and wise inner light (True Self/Purusha) have transformed me from a nail-biting, workaholic, overwhelmed insomniac to a more chilled-out, less self-criticising, more understanding and sociable person.

If you tend to worry or get stressed, I sincerely hope you will try starting a short, home yoga practice.

 

How Can You Start Reducing Stress?

So… are you curious about whether a 10-20 minute yoga practice could reduce your stress? The only way to find out is to try it! But these thoughts may be going through your head…

I’m not flexible enough…

I can’t meditate! (trust me – I’ve been there!)

I’m busy up to my eye-balls with work and family commitments!

Dare to spend time on yourself

Does your phone tell you how many hours/day you spend on it? Mine does… and it’s always shocking! If that number is anywhere over 30 minutes, then you definitely have the time to spend 10-20 minutes investing in your physical and mental wellbeing.

Easy-to-follow on-demand sessions

I have developed a range of short, on-demand yoga classes, from beginner-level, to more challenging. These are perfect way to get into yoga, and can easily fit in to a busy day, and around children and work.

Here’s what a busy working mum said (while she was home-schooling!):

“The classes are easy to follow, I can fit them in around my kids, work and home life and can choose classes to suit my mood or energy levels. 

Jolanthe is always so supportive and kind and her classes have made a real difference to both my physical and mental health.

I cannot thank Jolanthe enough for reigniting my love of yoga and restarting my yoga journey. Thank you, Carla x”

 

A Freebie to Help You Get Started!

I’d love to show you how yoga can make you feel physically and mentally balanced and happy.

My FREE 2-week trial on my yoga programme includes 50+ on-demand classes (some just 10 mins long), and an optional weekly live class. To learn more click here.

 

I Hope You Found it Interesting!

Thank you for reading this blog about yoga for stress relief. Watch this space for more blogs to come about the benefits of yoga and useful tips on how to practise yoga at home.

With love,

Jolanthe x

 

References

Cocchiara, R.A., Peruzzo, M., Mannocci, A., Ottolenghi, L., Villari, P., Polimeni, A., Guerra, F., and La Torre, G. 2019. Journal of Clinical Medicine, 8, 284; doi:10.3390/jcm8030284

NHS Bolton, 2021. Captain Tom’s fundraising helps Bolton NHS staff fight COVID-19. Accessible at: https://www.boltonft.nhs.uk/2020/10/captain-toms-fundraising-helps-bolton-nhs-staff-fight-covid-19/ (Accessed 6 May 2021).

Timlin, D. & Simpson, E.E.A. 2017. Midwifery, 46, 29–36; doi: http://dx.doi.org/10.1016/j.midw.2017.01.005

Vale, E.D., Palermi, S., Aloe, I., Marcantonio, R., Spera, R., Montagnani, S. and Sirico, F. 2020. Journal of Functional Morphology and Kinesiology, 5, 33; doi:10.3390/jfmk5020033 

Strength, Posture & Mindfulness

I’ll help you gain body confidence and contentment

with short, easy-to-follow yoga classes from your LIVING ROOM!

On-demand and LIVE

Check out what I offer!

I’m a Small Business

Give yourself the gift of self-care for a super affordable price, while supporting an independent, small business!

I enjoy getting to know each and every new yoga student – so can’t wait to meet you!

Love, Jolanthe x