Category Archives: Uncategorized

Diwali festival of lights

Posted on November 12, 2026 | Leave a comment

You might have heard a lot about Diwali this week in the news.   Diwali is the Hindu festival of lights which celebrates the triumph of light over darkness.  The main day for this celebration this week was Saturday the 8th with many people lighting candles, sparklers and fireworks to celebrate new beginnings, the lifting of spiritual darkness and the presence of hope for the future. We certainly need hope in the somewhat crazy world we live in but what if anything does this mean for our yoga practice?

Yoga literally means to yoke or unite our individual self with the higher ultimate cosmic reality.  The practice of physical postures, breathing techniques , meditation and yoga nidra all bring us closer to the opportunity to connect to our higher selves.  I often talk about our inner light and it is symbolised by a steady candle flame or bright star. ( though there are many other personal symbols you could use)   In Diwali when we think of the forces of darkness and the triumph of light over darkness we can see that this could well be our own personal triumph over darkness.  In reality this might mean when we are struggling to let go of our busy mind and our need to control we find peace in yoga nidra or meditation connecting to what is really important, the gift of life itself and the breath that sustains it.

So perhaps you could spend a little time lighting a candle and sitting quietly with it ( even if the mind continues its business) just sitting with the breath and gently returning to the breath or your candle when distractions occur.  Distractions themselves are not failures but opportunities to practice anew for each time we notice we are drifting we can bring ourselves back to the light.

 

Diwali lamps, marigold flowers, incense, and offerings beside a lake at sunset
Marigold garlands and glowing oil lamps create a festive Diwali altar overlooking a tranquil lake at sunset.

Leave a comment

Posted in Uncategorized

Tagged , , , ,

Keeping warm

Posted on July 11, 2026 | Leave a comment

The ancient yogis were very much about living according to the seasons, moving with the flow of nature and finding your place there. With that said it is well and truly winter here in the southern hemisphere with temperatures barely reaching double figures. Winter is a time for slowing down and indulging in some warming soups and drinks to ward off the many bugs that seem to be about. It is also important to take care of the joints that can become stiff in the colder weather so taking time to practice some simple postures like ankle bending, shoulder circles, hip circles, knee bending and wrist circles can keep the blood and the synovial fluid moving.

As well as taking care of the joints try find adequate time for rest and include either a daily yoga nidra or at least a short meditation each afternoon or early evening. (There are links in previous posts for these practices if you search yoga nidra or relaxation.) Make sure you are in a warm and comfortable space though before you begin. Nothing distracts the mind more than feeling cold!

From an Ayurvedic perspective Winter is also the time to prepare warm and nourishing foods to fuel your body. Whilst hot chips might be convenient they are not going to provide adequate vitamins and minerals the body needs to ward off the winter colds! Find time to relax with a hobby or craft activity or listen to your favourite music.

We live in a fast paced world and our senses are often bombarded with an enormous amount of stimuli so during winter let yourself let go of a few things….they will always be there to pick up in the spring.

Leave a comment

Posted in Uncategorized

When is the right time to start Yoga?

Posted on March 6, 2026 | Leave a comment

Sometimes I wish I had a dollar for every time someone said to me ” I would love to come to yoga but I am not flexible enough?” or “my back is no good”. My simple answer to them is that in order to become more flexible or to ease back pain then yoga can be very useful so why not try it if you have been thinking about it?

The surprising thing about practising yoga is that it can and should meet you where you are at. If you have been to a yoga class and felt you just couldn’t keep up, your body ached for days after, you felt bad about your flexibility or fitness and it was the longest hour of your life then chances are you went to the wrong yoga class for you at this time in your life.

My training has been grounded in Hatha Yoga involving postures, breathing practices and relaxation all designed to be modified to suit your body at the place it is currently at. You can practice in a chair, supported by props to make postures comfortable and even omit certain postures and practices that do not suit your body. The key thing about yoga is learning to listen to your body. To pay attention to it’s needs..the sore spots, the stiff spots, the parts of the body that feel comfortable, the breath, your heartbeat and your emotional state. You are asked to feel in yoga both physical sensations and the emotional impact of postures on the body …the release of tightness, of tension. There is no real “doing” of yoga only practising and evolving. Many come for tight hips but discover tightly held stress and emotions all of which can be eased and released through gentle practices. It is not about pain and gain but about openness and discovery.

There are many breathing practices and deep relaxation to soothe the busy mind and stimulate the para sympathetic nervous system. In my own experience when illness left my body to do little more than lie or sit down, I was able to use these practices to relax, to release fear and gradually build more physical movement into my body as it healed.

Yoga gave me perspective on the components of my life and it can do the same for you. Find a suitable teacher, talk to them about your needs, choose a time and place in your own home to practice between classes some small things you learn. Above all remember to be compassionate with yourself. Yoga is much more than a class.

Yoga is not about the shape of your body but the shape of your life

Leave a comment

Posted in Uncategorized

Tagged , , , , , , , ,

Taking time out

Posted on July 15, 2024 | 1 comment

When was the last time you actually did nothing ? Not reading, working, gardening, sleeping, cooking etc just literally sat down and did no thing which is what doing nothing is all about.

Our bodies and minds need time out from the frantic pace of life and yet there is often a guilty feeling associated with just sitting down doing nothing. I know there are many things that we do for relaxation such as reading, arts etc but this still requires us to to engage with some action whereas doing nothing asks no more that to be. Be present with your body as it is and the breath. It can be challenging. We fidget, notice the mind swirling with thoughts and start planning our next activity etc but it is worth persevering with the practice and noticing the discomfort that arises. After a while the process becomes easier and you will find yourself feeling a lot more rested and refreshed than if you had been relaxing with a book or watching an interesting show.

The first step is in stilling the body and allowing yourself to be exactly where you are. Noticing where you are and how you are sitting. The next step is to become aware of your breathing. Examining the depth, speed, temperature etc of your natural breath. Then you can employ either a count of the breath or a simple mantra to keep the mind from wandering as you watch your breath. You only need to practice for short time 5 or 10 mins. Try practising this a few times a week and see how it works for you. I would be interested in your feedback.

Here is a little guided session to get you started.

Om Shanti

Photo by nicollazzi xiong on Pexels.com

1 Comment

Posted in Meditation, relaxaton, Uncategorized

Tagged , , , , , , , ,

Shakti

Posted on April 10, 2024 | Leave a comment

In the same way there are specific asanas that help to boost the digestive fire and release blocked energy within the body. Some of these practices are known as the Shakti Bandha practices , where bandha is seen as a lock or block that can be moved . An excellent example of this is the wood chop pose or Kashtha Takshanasana . Other practices include Nauka Sanchalanasana or rowing the boat, Chakki Chalanasana (churning the mill) to name a few. Both of these practices are excellent for stimulating the digestive system.

Practising Salute to the sun ( Surya Namaskar) or Salute to the moon (Chandra Namaskar) can also be great ways to keep the body moving as the weather cools down.

It is also a good time to consider the cleansing practices of Neti ( nasal washing) and Kapalbhati a breathing practice designed to increase heart rate, and improve blood circulation and oxygen levels. It can increase lung strength and function and clear the nasal passages of any congestion. It helps tone the muscle of the abdomen while providing good stimulation to the internal abdominal organs.

For more information on these practices have a chat to your yoga teacher and pop in to a class. I have new classes commencing on the 16th April and we will certainly be working through some of these practices.

Leave a comment

Posted in Asana, Uncategorized, Yoga and Growth

Tagged , , ,

At this time of year all you need is presence not presents!

Posted on December 19, 2023 | Leave a comment

Another year has flown by and we may find ourselves caught up in the rush to get things done or ready. Often we can place enormous pressure on ourselves and others without realising it until we collapse sometime Christmas afternoon! 

Yoga is a reminder that even though things seem to be speeding up we can slow down. It is OK to take time out, to say no thanks and just spend time with the breath. Even a few minutes each day of sitting quietly and watching where you feel the breath, focusing in the movement of the body with the breath can make a great deal of difference with how we manage what is often referred to as the “silly season”.

I guess it gets this name because we can go a little “silly” trying to keep up with our own or others expectations but life is not really about keeping up it is about being present. If we are so busy rushing to get to everything, buy everything, see everyone, finish everything in those last few weeks of the year all we will remember is the rushing. We will miss the little pockets of joy that make Christmas special.

Take a moment to imagine yourself a child again and see it through the eyes of that child. The wonder of the warm summer evenings, the smell of a Christmas tree, the twinkling of Christmas lights, the taste of a few special treats, the closeness of friends and family. Forget about buying presents and offer your presence to others and be with the people you know and perhaps strangers in need of kindness. Be kind to yourself and take those few moments to be fully in your body and sit with your breath . Maybe even do a regular yoga nidra.

wishing you all a safe and restful festive season

Here is a little present presence for you Om Shanti

Leave a comment

Posted in Meditation, relaxaton, Uncategorized

Tagged , , , ,

International Yoga Day 2023

Posted on June 16, 2023 | Leave a comment

June 21st marks International Yoga Day for this year coinciding as per usual with the winter solstice for those of us in the southern hemisphere and the summer one for those of you in the northern hemisphere.

The theme for this year is Vasudhaiva Kutumbakum. It is a Sanskrit phrase found in Hindu texts such as the Maha Upanishad which means “The World is One Family”. Vedic tradition mentions ” Vasudhaiva Kutumbakum” meaning all living beings on the earth are family. Now that might be something worth celebrating and acknowledging in a world that often seems so troubled!

I hope you can find something in your local area to participate in as part of this celebration. Here in Beechworth we will be having a free community relaxation session with the very special practice of Yoga Nidra for all who wish to try it. If you live nearby why not come along to the the Quercus Neighbourhood centre Weds evening at 5.30pm for half an hour ? Bring something warm to snuggle under and your yoga mat and perhaps bring a friend! For more information please email .

Contact
kbartsh@bigpond.com

Leave a comment

Posted in relaxaton, resorative yoga, Uncategorized, yoga nidra

Tagged , , , , ,

Time for change

Posted on March 20, 2023 | Leave a comment

Have you been feeling a little tired lately ? The change of seasons can often affect us in very subtle and sometimes not so subtle ways. Sometimes it is hard to adjust and the body and mind need a little catch up time to get there.

Here is Australia the evenings are cooler as are the early mornings but we can still have some quite hot days. I gather that in the northern hemisphere it is still quite cold in many places and you are longing for the warmth of spring sunshine. Once again I am looking into my yoga toolbox to help me adjust and you might like to as well.

For those of us “down under” getting into some more dynamic practices like Salute to the Sun will help to get you going in the cooler mornings and if this is not something that you are ready to practice you could try practices like Nauka Sanchalanasana or rowing the boat, Utthanasana (squatting and rising ) to get the heart rate up and the prana moving. These would also be useful for cooler mornings up north until the sun is really warming you up.

Cleansing practices like Neti , Kapalbhati, and Lagoo Shankaprakshalana are also suggested by the yogis to help the body cleanse and prepare for the changing seasons. The first practice is a nasal washing practice good for cleansing pollens of springtime or indeed clearing the mucus that can develop with the onset of viruses as you move into cooler weather. The second practice is a breath practice to clear the mind and the third one is used to clear the digestive tract. All of these practices should be taught by a trained yoga teacher before you really attempt them on your own.

Eating according to the season is also something recommended so moving away from the heavier winter foods in the north to lighter meals whilst those in the southern hemisphere may be drawn to more easily digested soups and dhal, away from the many salads and lighter food we have been eating.

Last but certainly not least would be incorporating a regular yoga nidra practice (for more on yoga nidra see blog post Yoga Nidra) into your day. Disturbed sleep can leave you tired and cranky but a 15 min yoga nidra will leave you refreshed and completely relaxed. If you haven’t tried it yet then please give this little offering a go.

Leave a comment

Posted in Asana, Pranayama, Uncategorized, Yoga and Growth

Tagged , , , , ,

Changing seasons

Posted on May 9, 2022 | Leave a comment

It has been a while since my last post but life as always throws curved balls your way and plans are often destined to change to meet current needs.  As I sit here and write this I am gazing at the glorious colours of  autumn here in the southern hemisphere.  The sky is a brilliant blue and contrasts so beautifully with the reds, yellow and green of autumn.  What has all this got to do with yoga you ask?

Being able to sit in the present moment is very much a part of yoga.  You may have heard  about mindfulness over the last few years.  In fact it is something that everyone is advocating lately.  Well the yogis were practising mindfulness long before this phrase became popular.  What is mindfulness from a yogic perspective?

I personally think of mindfulness as consciousness of the present moment, an awareness of where you are, what you are doing.  It is being awake to life.  Not simply moving through one experience while planning the next or reviewing the last.  It is total presence. So you can be mindfully brushing your teeth, watching leaves blowing in the wind, listening to people who are speaking to you, driving your car or observing your breath.

In yoga we hear about Patanjali’s 8 limbs of yoga which include Dharana and Dyhana ..concentration and absorption.  Dharana where you are relieved of outside distractions and the distractions of the mind (its desire to move between the past and the future)  You keep returning to the single point the present, often using the breath as your anchor.   Dhyana is a refined meditative practice where the mind is totally absorbed in the present.

Both Dharana and Dyhana are developed by building on the earlier 5 limbs of yoga including the Yamas (restraints) the Niyamas (observances), Asana (postures) , Pranayma (breathing practices ) and Pratyahara (withdrawal of the senses). *  For information of the Yamas and Niyamas see blog post DEC 2014  and for those of you familiar with the practice of Yoga nidra you will have experienced Pratyahara or withdrawal of the senses when your yoga teacher gets you to focus first on the sounds in the surrounding area and gradually draws your focus to the inward to the breath , heartbeat.

In this way these previous practices prepare you for  both Dharana and Dhyana the sixth and seventh limbs of yoga according to Patanjali …with the ultimate aim of Samadhi the eight limb pure contemplation …an experience of bliss where you merge with supreme consciousness.

That is not to say that you must complete the first 5 limbs to achieve the 6th and 7th but when you practice asana, pranayama, the yamas and niyamas and pratyhara you are drawn to the others.  Your body is more supple, you understand your breath and the effect it has on mind and vice versa, you treat yourself and others with respect and kindness and you can more readily withdraw yourself from the current going ons.

IMG_1860

Leave a comment

Posted in Meditation, Uncategorized

Tagged , ,

Restoration and Hope

Posted on January 4, 2022 | 1 comment

2022 has started with a renewed sense of hope even though we all still grapple with the COVID pandemic and we wonder about its longer term implications. The past 2 years have been a time of tension, fear, anger and exhaustion for many and no doubt we will be feeling the effects of this pandemic for some time. How can yoga help?

One of the best things about a yoga practice and lifestyle is its capacity to keep you in the present. As you stretch and move into postures you can focus on breath, the sensations in the body and your emotional state. When we do this the body has a chance to move from the flight and fight response to the rest and recover response. By practising breathing techniques you can learn to calm your breathing and therefore your response to changing stimuli.

If you tune in to the natural rhythms of your body you will find that quiet space that is so essential for maintaining equanimity.

Some practices you could try:

  • breathing deeply in child’s pose
  • sighing out the breath as you swing your arms forward from a standing position
  • resting in Shavasana or legs up the wall
  • using a bolster to support your spine and open your chest in any of the reclined poses like Supta Bhada Konasana
  • constructive rest – lying on your back and using the seat of a chair for your lower legs keeping the knees at right angles

How can yoga help us to instill hope and resilience ? By becoming grounded and strong you can connect to the earth and its rhythms. We can feel the impermanence of all things and learn to adjust to the changes and challenges that life presents us with.

The seven principles of resilience can be interpreted through yoga

  • Cultivate a Belief in Your Ability to Cope. ( you become aware of your physical self, mental self and emotional self – using your resolve or sankalpa to guide you)
  • Stay Connected With Sources of Support. (a yogic community offers support in the practices of yoga and a yogic perspective on things that happen)
  • Talk About What You’re Going Through. ( a yogic community allows one to share life experiences )
  • Be Helpful to Others. ( by practising Karma yoga ..the yoga of service )
  • Activate Positive Emotion (through the chanting of mantra)
  • Cultivate an Attitude of Survivor-ship ( developing confidence in yourself)
  • Seek Meaning ( spending time in meditation )

1 Comment

Posted in Uncategorized

Tagged , , , ,