New Year, Same You!

 

Monthly Digest- January 2018

New Year, New Same You!

 

Hello! Welcome to our FIRST Yamala Yoga Monthly Newsletter for 2018.

Summer Holiday Yoga: We have two Summer Holiday Yoga classes before the term starts – Join us to ease back into your yoga practice, get a head start on any new year’s resolutions and connect back with your mind/body after a busy christmas period!

  • Tuesday 9th January @ 6:15-7pm
  • Tuesday 16th January @ 6:15-7pm

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Term 1: Term 1 is starting on Sunday 21st January and is running through until the Thursday 29th March. We have lots of opportunity for you to jump on your mat and practice some yoga, including general yoga and specialised Mums & Bubs Yoga classes:

✽ General Yoga at the Paddington Annexe. Our classic Yamala Yoga style class with plenty of flows, deep stretches and meditation suitable for everyone (including beginners, children and advanced yogis!). A reminder that Casual Classes are $15 or $100 for a 10 Class Pass.

  • Tuesday’s @ 6:15-7pm
  • Sunday’s @ 7:45-8:30am

 

✽ Mums & Bubs Yoga at The Soul Pantry: This year is the start of our brand new Mums & Bubs Yoga on Wednesdays @ 9:30am. These classes will run for the term (24th Jan – 28th Mar) at the gorgeous Soul Pantry in Stafford. Email us now to register for this class as we have limited spaces available for the term! Prices for the Mums & Bubs Yoga is $20 for a casual class or $120 for a 10 Class Pass.


THIS MONTH’S

TOP STORIES

Top Story

Our New Studio Location!

We really starting the new year off with a big change – a new yoga space! We have officially moved from The Letter Lounge Cafe to the Paddington Annexe for our blissful yoga classes.

We just know that you will LOVE this new space with it’s lovely timber floor, lots of gorgeous natural light and a super central location only 5 mins (1.7km) from our old stomping ground!

See the map  below for directions on how to find The Paddington Annexe at 10 Moreton Street, Paddington.

 

A Final Thought

Learning to Love Yourself As You Are THIS YEAR!

Obviously,  it’s a BRAND new year. 2018! And January is typically a time for resolutions. Planning. Making this year better than the last. Making ourselves better (fitter, smarter, nicer…) BUT what if you use this year to embrace yourself just as you are, instead of trying to “fix” yourself?! Yep, you heard that right! You don’t need fixing!

Well, at Yamala Yoga, we think that you simply don’t need to keep doing this to yourself every 12 months.  The pattern of judgement that you were somehow not enough last year, and you need to be better for the next year.  And why? Because that’s just what you do on the first day of a new year? Make unrealistic plans/goals that you feel you failed a couple of months in? No way! There is DEFINITELY a better way to start the year and it starts with self love.

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We encourage you to spend some time this January to really focus on what you LOVE doing. What you LOVE eating. Who you LOVE to hang out with. And do more that these things in 2018. Simple. As. That.

Just do things that make you feel good. And you know what? That is going to make your 2018 the best ever!

You don’t need to be a whole new person in 2018. You don’t need to be anything that you are not. You are already perfect just the way you are. Every single bit of you is just perfect (yep, even the wobbly bits! 😉 Seriously!) Just be the YOU that feels good – Physically. Emotionally. Mentally.

Sounds a bit scary, but honestly…you already know what feels good! It’s just a matter of making these things a priority in your life this year. There is absolutely no point in putting off the best bits of life. Why wait for a holiday to sit in the sunshine and read your favourite magazine while drinking pina coladas?! If that feels good…DO IT TODAY! Maybe it feels good to make a delicious meal for your family from scratch (even though you never have the time!)…make the time and I promise it will be worth it!

❝Stop acting as if life is a rehearsal. Live this day as if it was your last. The past is over and gone. The future is not guaranteed. ❞ — Wayne Dyer

We have one life. One moment (aka NOW!). Do you want to spend your life waiting for the weekend/day you lose 5kg/diet to start/holiday?! Nah, we didn’t think so either! Today is the day to start simple. With Self Love and we promise that once you get this bit down pat, your life with quite literally ooze with happiness and love.

 

Getting Back to Basics & End of Year Rituals!

Hello & welcome to our final Yamala Yoga Monthly Newsletter, we hope this newsletter finds you well!
Where of where did this year go?! It’s so hard to believe we are already munching through December of 2017.

Christmas Timetable- We are still running a few classes over the break. Tuesday 12th and 19th December 6:15-7pm AND Tuesday 9th and 16th January 6:15-7pm. We would absolutely love to see you there 🙂

Term 1, 2018 General Yoga Classes: Ahhhh it’s only just around the corner. Start 2018 off on the right foot. Don’t fret about making New Year’s Resolutions, start small and enjoy what you’ve already got! Tuesday & Thursday nights 6:15-7:00pm AND Sunday mornings 7:45-8:30am. Classes kick off on Tuesday 23rd January underneath the Letter Lounge Cafe in Red Hill and run for the duration of the school terms (usually 10 weeks!).

Mum’s & Bub’s Yoga Classes: That’s right folks. We are kicking off the new year with a new class. Every Wednesday from 9:30am join us for an hour of yoga, followed by a social catch up with other like minded mums. Kids 0-5 years of age are welcome to join us on the mat, or enjoy playing in the special kids corner. A relaxed class designed to focus on all aspects of motherhood (pelvic floor, core, stress, back, shoulders and more!) All we ask is that you are at least 6 weeks Postpartum/have the all clear to get back into exercise from your doctor before joining in. BYO mat/towel.  Held at The Soul Pantry in Stafford, there is plenty of parking and a gorgeous and spacious cafe to mingle in after yoga.

It’s great to have such a lovely group of yogis, but yoga is better with your buddies!!! So tell your neighbours, friends, work colleagues and family. We welcome everyone with open arms and a warm smile.

A reminder that all General Yoga Classes – are $15 each or $100 for a 10 Class Pass & all Mums & Bubs Classes– are $20 each or $150 for a 10 Class Pass.

THIS MONTH’S TOP STORIES

Top Story

Creating Memories that Last a Lifetime

A typical christmas for most Australians involves buying presents for EVERYONE you care about. You buy gifts for your kids teachers, your co-workers, your family, your friends, your grandma, maybe even your neighbour! And while the act of giving is so very selfless (& lovely!!)…it is not always a positive thing – especially when you think about how much we consume!

Our demand to consume more and more is putting so much pressure on our natural environment. We are farming more, emitting more fuels/gases, fishing more, using more water….especially at this time of year when people stop thinking about what is important and easily get swept up in the hype of Christmas consumerism! We get it! BUT this year, it’s time to get back to basics on what this time of is all about.

Instead of going crazy at your local shopping centre this year, we encourage you to try and create special experiences that will be remembered for a lifetime. Sharing memories of the year that has been or writing a special ‘thank you’ poem to a friend who has helped you out this year.

If you still want to give something to show those you love just how special they are, one alternative to ‘stuff’ is to give ‘experiences’ instead! There is an endless list of options for the special people in your life. Think movie tickets, vouchers for restaurants, tours, and even cooking classes! Everyone loves to go out and have a good time, and you can provide that in one simple christmas gift. Winning!

Another great idea (especially if you have a big family!!) is to encourage everyone to participate in a ‘secret santa’. Rather than buying a gift for everyone, you just get one present. That’s it! So easy! So Simple! One gift means that you can put in the effort to really think about what would be a perfect gift! It also helps to cut out all of the extra ‘stuff’ that you feel like to have to buy each year.

Some families have a ‘four gift rule’, where each person will receive something they want, something they need, something to wear and something to read. This is another great idea, and can help to keep it really simple – especially for kiddies! Simplifying the processes of giving gifts and really getting back to basics.

And if you want to take it all the way, ditch the presents altogether! Why not use the holiday period to really celebrate what we have in our lives – family, friends, sunshine, love! After all, isn’t that what Christmas is all about?

A Final Thought

Your end of year ritual and reflection.
What’s your end of year ritual? Do you bring in the new year in any particular way? Do you have a tradition, or just go with the flow?

When the year is over we often find ourselves falling between “Oh thank goodness that year is over, I cannot believe I survived” to “What a great year! Best yet!”.

For some of us, we party. Midnight strikes, the champagne flows and the fireworks are on full force- hunting for that special someone to kiss. Some of us might tend to gravitate towards a quieter night, dinner with friends or a movie at home.

No matter what you’re doing, you will no doubt be reflecting on the year that was- and planning new ways to make 2018 bigger and better. A brilliant way to do this reflection, is to observe (rather than judge) yourself and look towards the future at what it is you want to create. Instead of those pesky resolutions (that….lets be honest never really last longer than a month anyway!) think of reflections and intentions instead.

The beginning of the year is a natural transition time to pause, reflect and take stock of your life. With Christmas parties and the holidays in full swing, it’s easy to run into the new year without any regard to what has been. Its extremely beneficial to assess your actions and behaviours against your core values, beliefs, thoughts and feelings. This allows you to better navigate through life, allowing you to choose the actions, people, jobs and environment that leaves you feeling fulfilled and content.

So before rushing head first into the New Year with intentions of setting Resolutions, take the time to pause and reflect on what has happened THIS year. Try going through the following questions, which should help you understand you- discovering the “what”, “who” and “why” of the past year and unravelling all that important information which will help set you up for the best 2018.

  • What were my best achievements this year (not necessarily focused on big, think of the little things too!)
  • How did these achievements make me feel?
  • What were the 3 biggest challenges I faced this year? How did I overcome these? How did it change me as a result?
  • What am I grateful for this year?
  • How have I developed or changed as a person?
  • What have I done differently this year? What new people have I met? What new experiences have I had?
  • How much fun have I had this year? Was I fulfilled?
  • Who has helped me this year? Who has influenced me this year? Who has impacted my life this year?
  • What am I really proud of?
  • Is everything I have done this year in alignment with my dreams and goals?

Finally- create a saying or a word theme for 2018. You may use something like “dreams come true in 2018”. Or have a theme of “HOPE”. Whatever it is, these words will carry you through all the joyous days and those darker days too.

At the end of the day- this is your life. Make it the best one possible and surround yourself with people that bring you happiness and joy. Have a fantastic New Years and we will see you in 2018!

❝True wisdom is knowing there’s always room to learn ❞ — the goddess rebellion

Can a laugh a day keep the Doctor away?

Monthly Digest- November 2017

Hello & welcome to another Yamala Yoga Monthly Newsletter, we hope this newsletter finds you well!

Term 4 Yoga Classes: Still plenty of opportunities to get on the mat before a usually hectic time of year. Come and join us to bliss out and grab some much needed “me time” on  Tuesday & Thursday nights 6:15-7:00pm AND Sunday mornings 7:45-8:30am. Classes are running right up to Sunday 10th December…so you’ve got plenty of time to sneak away and soak up the goodness.

It’s great to have such a lovely group of yogis, but yoga is better with your buddies!!! So tell your neighbours, friends, work colleagues and family. We welcome everyone with open arms and a warm smile.

A reminder that Casual Classes are $15 each or $100 for a 10 Class Pass. Don’t forget to tell your friends – your first class with Yamala is free!

THIS MONTH’S

TOP STORIES

Top Story

The benefits of laughter and smiling.

Smiling and laughing are simple expressions- BUT when we experience them, it can transform a normal situation into something so special. There is something incredibly magical about this ordinary expression. Laughing and smiling- two simple expressions that are not only fun and enjoyable, they are actually really good for your health (physically, socially and emotionally!)

The human expression of happiness is culturally universal, it is one of the most basic human behaviours. Starting at around 6 weeks of age, babies start to mimic the smiles and laughter of those adults around them- and will use this basic communication skill throughout their life (although sometimes as adults we lose this gorgeous ability to laugh and smile at life).  
Laughter and smiling have a groundbreaking impact on social interactions too, enabling unique bonds between friends and families. Having a good belly laugh improves the atmosphere, making it more relaxed and less tense, which may lead to less conflict with those around you.

Research shows that laughing daily for 10-15mins burns up to 40 calories. It also boosts the immune system, lowers blood pressure and stimulates the release of endorphins (the “happy hormones”- responsible for feelings of euphoria and pain relief). Studies have shown that not only will laughter and smiling boost your physical health, but your mental health too! Those who laugh daily have been shown to increase self-efficacy, positive thinking, optimism and perceptions of control and decreased negative thinking and depression or anxiety symptoms.

Boost your mood- why not give these mood boosting strategies a go:

  • Fight the negative bias. You are in charge of your thoughts, so it’s important to make a deliberate effort to seek out and devote attention to all the positive things happening in your life. Try counting acts of kindness, remember praise and savor a lovely meal or sunset with friends.
  • Practice gratitude. Keep a journal or talk to your family and friends about how grateful you are for different things in your life that make you feel happy and content. Start by writing down three things you are grateful for each morning. Notice that over time this will become easier, as each new day is a chance to seek out the positives instead of the negatives.
  • Work on developing good quality relationships. Minimise the gossip and negative talk that enters your life. And remember to hug those special people in your life daily (if you can!!)

And what can you do if it’s all just too hard after a tough day? Just fake it till you make it! (You’re body will naturally start to relax with a fake smile or laugh too.)

If you are still not convinced to laugh and smile daily…here’s our final argument!
Smiling and laughing will also make you more attractive. Smiling faces show the world that you’re a positive person to interact with and will probably make other people feel as good as you do.

So what are you waiting for?! Get out there and SMILE 🙂

A Final Thought

Supporting local businesses so that they can support you!

There are over 1.9 million small businesses in Australia – each one owned, run and managed by families and individuals passionate about providing excellent products and service to the local community. These small businesses are the result of hours of dedicated hard work, commitment and labor to make their business dream come alive.  However so many of us dismiss the small local businesses in our day-to-day lives and choose to shop at large chain stores for convenience be it for your weekly groceries or your weekly coffee catch up with your girlfriends. But what if there were more benefits to shopping local then you think?

There are so many reasons to support small, family-run local businesses:

  1. Keeping your dollars in the local economy
    Spending your money at small businesses, means that your cash is invested back into YOUR COMMUNITY and not shipped overseas and spent on improving big multi-national organisations. A big plus if you ask us!
  2. Small businesses keep your community unique
    If every suburb had the exact same cafes, clothing stores, supermarkets and gyms…life would be pretty boring indeed! The diversity of small businesses means that there is a huge range of products and services available in every community!
  3. Better service
    Small businesses are personally invested in being THE BEST that they can be! It’s more than just making money for them, it’s a matter of realising their dreams and sharing their passion with the community. This kind of dedications means better products and services for YOU!
  4. Personalised service
    Supporting small local businesses means that you will get to know the people behind the product/service – a connection you would otherwise not have. This means that you really get what you need.
  5. Improving sustainability and your health
    By supporting local businesses, you won’t need to travel as far for the things you love…they will already be in your backyard! So you can walk to your favourite shops (& yoga classes!) and spend more time doing the things you love – not stuck in car all the time!

We’re encouraging everyone to SHOP SMALL for the month of November. By making a conscious decision to buy local (products and services!) you will not only connect with the people in your community, but you are also contributing to a more sustainable Australia.

 

❝Let yourself be silently drawn by the strange pull of what you really love. It will not lead you astray❞ — Rumi

 

Bloom wherever you are planted.

Hello & welcome to another Yamala Yoga Monthly Newsletter.
Term 4 Yoga Classes: We hope you’ve all had a lovely and relaxing couple of weeks and are ready to tackle another 10 week block of classes! We are running classes on Tuesday & Thursday nights 6:15-7pm AND Sunday mornings 7:45-8am, so you should have no trouble finding a class time that suits you! Term 4 runs for 10 weeks starting Tuesday 3rd October right through till Sunday 10th December.

As the days are getting longer and warmer we will bring back our Yoga in the Park (run in Bancroft Park…just down the road from The Letter Lounge) Connecting with nature, enjoying the sounds of the birds and having the grass underfoot while reconnecting with ourselves is just divine! Keep an eye out for some dates….we hope you can join us for these blissful classes.
It’s great to have such a lovely group of yogis, but of course we always have space for more. So tell your neighbours, friends, work colleagues and family. We welcome everyone with open arms and a warm smile!
A reminder that Casual Classes are $15 each or $100 for a 10 Class Pass. Don’t forget to tell your friends – your first class with Yamala is free! (For this month only…if you bring a friend to Yamala Yoga with you, your class is FREE! So get recruiting and share the love.)

THIS MONTH’S TOP STORIES
Spring Cleaning our Mind, Body and Soul

Spring is most certainly in the air! These gorgeous sunny days, flowers blooming and birds chirping…it instantly puts a smile across our faces. As we change seasons, there is a sense of hopefulness in the air as this buzzing energy brings about feelings of new beginnings.
Spring is the perfect season for not only cleaning out our wardrobes, but for clearing up our minds, re-energizing our bodies and reconnecting with our soul.

Here are some simple ideas to help bring in this new season of change.
Meditate – whether you meditate or not, it’s simply about giving yourself some “me time” each day. Time to reflect on your life or dream big. You could do this by taking a bath, a short stroll around the block or simply just sit and focus on your breath for 5 minutes…we guarantee you’ll instantly feel better!

Try a Digital Detox– for most of us we are glued to the computer for most of the day, and then find ourselves aimlessly scrolling through social media on our phones or zoning out to some rubbish on the telly when we get home (guilty!!). Why not try challenging yourself and your household to try a digital detox on Sunday’s and see how much happier it makes you!

Bring Playfulness back. Try not to take yourself or life too seriously. When was the last time you sang in the shower, danced in the kitchen, had an impromptu pillow fight or even laughed at yourself? Don’t leave this one for the kiddos…it’s important for us all to find the fun in life. Even on the trickiest and toughest of days, try to find the fun…notice the shift within you once you master this one.

Sweat at least once a day. Find something you love…swimming, walking, doing yoga or smashing out a gym session. Whatever floats your boat. Studies show that just 30 minutes a day help to boost our self confidence and bring about a positive mind set.

Drink water….and plenty of it! Especially as the days are getting warmer it’s important for us to drink 2-3 litres a day. It helps to detoxify our body and will help to keep our skin looking plump and clear (a win win in our books!)

Rest! Getting enough sleep is the key to living a happier life….so ensure you’re getting enough quality shut eye each night. Create a bedroom you are excited to relax in. Find some gorgeous sheets, ensure the room is dark and cool and you’ve got some quality pillows to rest that weary head on. Try to aim for a quality 8 hours every night to reap the benefits.

Get grounded, and connect with nature. Get outside…go for a bush walk, head to the beach, pack a picnic and take it to the local park- whatever you choose, getting back to nature will help you feel connected to those around you and to the earth.

We hope that these ideas have given you a little head start in the “spring cleanse” game. Usually at this time of year we spend so much time focusing on how to attain a “beach body”, or attempting hardcore “detox diets”….but honestly- the most important thing you can do right now is to tend to your mind, body and soul, especially as we begin to approach a usually hectic time of the year.

A Final Thought
Zucchini and Mozzarella Pizza- Donna Hay
With these gorgeous warm, long and sunny days…now is the perfect time to catch up with family & friends. Why not whip up this gorgeous Zucchini and Mozzarella Pizza and invite some of your nearest and dearest over to share in this feast?!

Ingredients
Pizza Topping
2 Tbsp olive oil
1 Tbsp dried chilli flakes
1 Tbsp finely grated lemon rind
2 medium zucchini (thinly sliced lengthways)
125g buffalo mozzarella (torn)
Basil leaves
Zucchini Base
6 medium zucchini (1kg- grated and excess liquid drained)
1 cup (80g- finely grated parmesan cheese)
2 cloves garlic (crushed)
1 egg
⅔ Cup Wholemeal Spelt Flour (95g)
1 Tbsp Oregano
Salt and Pepper

Method
Preheat the oven to 180°C (350°F). To make the zucchini base, place the grated zucchini, parmesan, garlic, egg, flour, oregano, salt and pepper in a large bowl and mix to combine.
Divide the mixture into 2 rounds on 2 large oven trays lined with non-stick baking paper and spread out each to form a 22cm round.
Cook bases for 35-40 minutes or until golden and cooked through.
Place the oil, chilli, lemon rind, salt and pepper in a bowl and stir to combine.
Top each base with the sliced zucchini, mozzarella and basil and drizzle with the chilli mixture to serve.
https://www.donnahay.com.au/recipes/fresh-light/zucchini-and-mozzarella-pizza

❝What you are, is what you have been. What you’ll be, is what you do now.❞ — Buddha

Creating and Celebrating Our Lives

Hello! Welcome to another Yamala Yoga Monthly Newsletter.

Term 3 Yoga Classes: A big thank you to everyone who has joined in so far for Term 3. We only have another 2 weeks remaining this term, but then we will return again for another 10 week block for Term 4 (starting on the Tuesday 3rd October). A reminder that we are running classes on Tuesday & Thursday nights 6:15-7pm AND Sunday mornings 7:45-8am, so you’re sure to find a time at suits! It’s great to have such a lovely group of yogis, but of course we always have space for more. So tell your neighbours, friends, work colleagues and family. We welcome everyone with open arms and a warm smile!

♡ Our littestlist yogi has officially joined the Yamala Yoga tribe on the 2nd September! Little Henry James decided he didn’t want to wait any longer – speeding into the world at 3am, ready for a cuddle with his mum and dad. We are all so in love with our littlest yogi, you can easily see why (photo below). Welcome to the tribe little H ♡

A reminder that Casual Classes are $15 or $100 for a 10 Class Pass. Don’t forget to tell your friends – your first class with Yamala is free!

THIS MONTH’S TOP STORIES

Why we should celebrate the small things in life (as well as the big things!)

As busy, modern, multi-tasking people, it is so easy for us to forget just how lucky we are. We forget the miracle of life that is keeping us alive, allowing us to breathe, move at ease, and think freely. But here at YY, we think it’s time to start celebrating life’s journey EVERYDAY. Not only should we be celebrating the big achievements and life changes (birthdays, graduation, weddings, babies!), but we think we should also be celebrating the smaller accomplishments that more often than not lead to these big wins and major life changes!

When you stop to think about this, it makes PERFECT sense! You don’t graduate university without passing your first subject. You can’t get married without first going on a several nerve- wracking first dates. By taking the time to celebrate these ‘small things’, we are celebrating the unique journey that we are all on. AND in turn we are celebrating life!

Celebrating the small things forces you to recognise them for the true gifts in life that they are – it forces you to acknowledge the good things that happen in your life. And you know what…doing this feels pretty darn great!

Life is one big celebration, and if worse comes to worse, you can always use “life” as the reason for celebration itself.

So, while we should all be definitely celebrating the big things in life (we’re looking at you little Henry!!), we also think it’s super important to start celebrating the small things too…because after all, from little things big things grow.

We are generally pretty good at marking the big moments in our own and other’s’ lives; birthdays, weddings, graduations, once-a-year family get togethers. What would happen if we gave ourselves permission to celebrate the little things? This week, make sure you celebrate a few of the small (but great!) things that happen in your life – because after all, it’s the little things that can make a BIG difference!


A Final Thought

Creating Our Dream Life

We all know how precious life actually is, but it is so easy to forget the miracle of life when we are caught up in the everyday. We go through the motions of our days, doing ‘what we need to do’ in order to get by. And while this is a fine way to live your life, we think that you deserve to have the life that you dream about…you know, that life where you LOVE every minute of the day, where you smile and appreciate everything about your life. A life that you genuinely love. Well, let’s do it!  

It all starts by taking some time for reflection. Perhaps this is through journaling, or meditation, or even just the “me time” you have on the bus on your way to work! Use this time to pause and think about what you really LOVE about your life, and brings you no joy. Evaluate ALL aspects of your life, and dream big! After all, we only have one life!

❝Go confidently in the direction of your dreams! Live the life you’ve imagined.❞ — Thoreau

Start to think about what you can change within your life to make everyday the BEST day. By working out exactly what kind of life you want, you can start to piece together the small steps you can do TODAY to work towards this dream life of yours. Even if you only start by making one teeny tiny change, that one teeny tiny change towards your dream life and the life you want to be living is better than making no progress at all. Each of us is a living miracle, and we all deserve to be living our dream.

So, the next opportunity you get for some “me time”, why not sit down and do some dreaming and goal setting to work out exactly what you can do to start living your dream life! Being Virgos (excessive planners and organisers!) we (Hil & Meg) absolutely LOVE to use goal setting as a means to evaluate our lives and start to really dream about the kind of life we want to live. Taking some time to sit down and have a good deep think about the life you currently live as well as the life you WANT can be one of the most rewarding personal experiences. But it can be hard work. That’s why we love a bit of guidance and these worksheets from Lululemon are a dream come true (below). They walk you through goal setting one step at a time and can get you started on living your dream life.

Just follow the link below to get started – let’s start creating a life we dream of! http://info.lululemon.com.au/content/dam/lululemon/features/holiday/2015/VG_worksheet_2015.pdf

Balancing out the Stress of Day-to-Day Life

Hello! Welcome to another Yamala Yoga Monthly Newsletter.

Term 3 Yoga Classes: A big thank you to everyone who has joined in so far for Term 3. A reminder that we are running classes on Tuesday & Thursday nights 6:15-7pm AND Sunday mornings 7:45-8am. It’s great to have such a lovely group of students, but….we always have space for more. So tell your neighbours, friends, work colleagues and family. We welcome everyone with open arms and a warm smile.  

You’ll still see Hil joining in classes until she “pops”…and soon our littlest yogi will join the YY Tribe. Keep an eye out for updates to the timetable on Facebook/Instagram incase the little babe doesn’t want to cooperate and come at a suitable time for our yoga classes. Apologies in advance if we have to cancel a class…hopefully we won’t have too!

A reminder that Casual Classes are $15 or $100 for a 10 Class Pass. Don’t forget to tell your friends – your first class with Yamala is free!

THIS MONTH’S TOP STORIES

Laughter is the best medicine

The world can often seem like a very sad place, with negative news on tv, in our newspapers and online….so what better reason is there to bring a smile to your dial to make you feel good! Research is constantly confirming that laughter is indeed the best medicine. It releases stacks of endorphins which make you feel like you are on cloud nine, and often when you are laughing you are breathing deeper…which is a great cardiovascular workout!

Laughter can help manage pain and pain tolerance, as well as helping with issues such as anxiety and depression. It has also been linked to strengthening the immune system (even better for this time of year!)! Laughter also has a lovely social benefit – it can bring people together!!! Laughing is the easiest form of communication as it crosses language barriers and can help break down social barriers. Laughter has the ability to help people connect and relax.

The key is to figure out what makes you laugh in the day-to-day activities of your life. Although going to a comedy show, or watching Kath & Kim on telly is hilarious and will make you giggle and laugh for a few minutes…there is certainly nothing wrong with incorporating more laughter in your life. After all, it’s just what the doctor ordered!

Try a few a of the suggestions below to introduce more giggles to your day:

  • Include laughter in your morning routine – maybe you can watch some crazy cats on YouTube or read a funny comic to get your day off to a great start!
  • Smile more (It’s a warm-up to laughing!)
  • Have a couple of really funny friends
  • Have a favourite comedian – and watch their shows!
  • Watch a funny sitcom
  • Hang out with some kiddies – they’re always having a good time
  • Learn to laugh at yourself
  • Do more of what makes you really laugh
  • Start a ‘Joke Jar’ with your family and take turns to read the jokes to each other over dinner 

A Final Thought

Meditation for the stressed out city slicker….

We’ve all heard it a thousand times before, and it can be so difficult in our hectic lives- but finding just a few minutes a day is all you need to get started with this life changing practice. With numerous benefits including stress reduction, higher concentration, improved circulation, promotes a healthy lifestyle, increased happiness and acceptance, slowing aging, improvement in cardiovascular and immune health (WOW the list just goes on and on) why not get started today and see how it helps you transform your life.

If you’re interested in beginning a meditation practice, but don’t know where to start- here are a few helpful techniques that might help you out.

  • Appreciate Nature

When you’re next out taking your pooch for a walk, or even just standing in your own backyard- focus your full attention on the sights and sounds around you. Big deep breaths in and out. This will clear your mind, sooth any stress…and really help you appreciate just how lucky we are to live where we do. Natural beauty surrounds us, feel the nature and vent out any worries you’re holding onto.

  • Get a Hobby

Engaging in creative activities is a fabulously liberating process in life. It helps you focus on your creation, without having to worry about anything else. Join a choir, write in a journal, tend to some plants, go for a swim, go rock climbing, head out for a run, draw a picture, colour in…anything you like. Just focus on this activity as much as you can and let everything else melt away for the time you’re working at it.

  • Soak in the Bliss

Sometimes the only thing that will soothe is a nice warm bath. Fill the tub, throw in some epsom salts and a few drops of lavender essential oil and focus on your attention on your breathing, how you are feeling and just let you mind unwind. There is nothing around to distract you, and the warm water will help to cleanse and relax the body.

  • Pay more attention to the things you do daily

Tasks like brushing your teeth, taking a shower, doing the dishes or even eating lunch can often go unnoticed. Tune in to being more mindful when doing these activities. Instead of flicking through your phone when you scoff down lunch, pay full attention to the process of eating. Notice the smells, textures, thoughts or feelings that may arise during the meal.

  • Find company

A little support goes a long way. Find others who practice meditation and it will help you learn and grow. It’ll make you accountable in a lovely supportive environment. Pair up with friends or family or join a meditation group.

We LOVE “Australia School of Meditation and Yoga” with locations all over Brisbane. They offer Meditation classes throughout the week for a gold coin donation. We guarantee once you walk out of there you’ll be on cloud nine and buzzing! Visit http://asmy.org.au for locations and more information.

 

Switching up your routine, one morning at a time!

Hello! Welcome to another Yamala Yoga Monthly Newsletter.

Term 2 Yoga Classes: Thank you to everyone who joined us for our Term 2 Yoga Classes. We have been absolutely humbled by the gorgeous souls who have been sharing the space with us each week. We are absolutely loving the community spirit we have got going on at Yamala Yoga and hope to continue to grow from here. We had a blast leading you through your practice, and hope you enjoyed each class as much as we did. As always- if you have any feedback (good or bad), please get in touch. We want to create a space where you feel comfortable and relaxed EVERY time you step through those doors.

Term 3 Yoga Classes: Meg has kindly offered to pick up Hil’s classes (as our smallest yamala yogi is due in August, Hil will be taking a break from teaching this term), so we are all set for Term 3! We will be running another 10 week block starting on Tuesday 11th July, same as always- every Tuesday and Thursday at 6:15-7:00pm. PLUS, we will also be adding classes this term on Sunday morning from 7:45-8:30am ! This will be a lovely relaxed way to start a sunday morning and there is always the option for a delicious coffee from The Letter Lounge Cafe upstairs after class! As always, Remember to arrive a few minutes earlier so you can enjoy a yummy pre-class stretch, meditation or time to yourself.

A reminder that Casual Classes are $15 or $100 for a 10 Class Pass. Don’t forget to tell your friends – your first class with Yamala is free!


THIS MONTH’S TOP STORIES

Creating a Magical Morning Routine

Morning routines are more than just habit we form, they are essential for overall wellbeing. The way we set up each morning is the way we set the tone for our entire day. Have you ever had one of those days, where you’re stressed out, frazzled and disconnected the whole day? Rushing around trying to fit in “all of the things”, leaving you feeling overwhelmed, burnt out or stressed the entire day. Those are the days when we don’t practice our morning routine….with Mindfulness. The key here is to be completely conscious and aware of being in the present moment as you carry out your morning routine.

Now lets not get bogged down with all the lemon water, meditation and body brushing….the fact is, just having a routine works. When we wake up, we’re foggy and usually lean towards stagnancy. A routine gets us moving, without having to use our brain too much. It’s not complicated and doesn’t require any gadgets or exotic ingredients. All you have to do is get out of bed.

Stuck for ideas….try this!
Write down 10 things you would ideally love to do in your morning routine (some examples might be):

  • Watch the sunrise
  • Do some form of movement (yoga, pilates, walking, gym, swimming…whatever tickles your fancy!)
  • Meditate
  • Dry body brush
  • Read something inspiring
  • Have a bath
  • Scrape your tongue (we will discuss tongue scraping another time…we LOVE it!)
  • Repeat some affirmations while you’re in the shower
  • Sing/Dance to your favourite song
  • Write down/say it aloud/simply “feel” everything you are grateful for
  • Make a delicious wholesome breakfast and eat it mindfully

Now from this list you have created, circle the top 5 things that set your heart on fire- the things you would most love to do in your magical morning routine. From this list of 5, highlight the 3 things that inspire you the most. These top 3 are you non-negotiables for a magical morning routine. The other 2 are little bonuses, so if you get time and can fit them in- that’s awesome! But if not, there is no stress.

Now pick a time you would like to rise every morning (note that it’s best to aim to go to bed and rise at the same time each day for your body). Whatever that time is for you, it might be 5:30am or 7:00am.

You’ll need to decide how long you would like to spend on your morning routine (but be flexible, as this might change if you have a hectic morning getting the kids ready or racing off to a meeting etc). It might be 30 minutes, 1 hour, 2 hours, or perhaps you only have 15 minutes. It doesn’t matter how long.

With your top 3 non-negotiables in the order you desire to perform them, pop a designated time next to each one.

For example, Hil’s top 3 are;

  1. Doing some movement
  2. Making a delicious wholesome breakfast
  3. Tongue scraping

She usually wakes at 5:15am. This means that she can have a glass of water before getting into some yoga, or going for a run (she allows 20-30mins for this). Next up, she showers and makes a wholesome breakfast (as she’s usually short on time, having this pre-prepared really helps! Maybe it’s a smoothie, some overnight oats or a quick throw together of eggs on toast!) Its then time to brush her teeth and scrape her tongue before racing out the door at 6:10am to make it to work on time. Of course, there are days when she has to start a little earlier at work…so this just usually means she might just do a quick 5 minute stretch (rather than 30 mins of yoga or a run!) before getting stuck into the day.

Remember, you’ve gotta make it work for you. If its not working after a week or two, re-evaluate and try something else. Soon it will ‘click’ and you’ll find you are ready to jump out of bed each morning and get stuck into it. If you’ve got kids, why not get them involved too!? They might love coming on a morning walk with you, it’s great to get thim involved in the preparation of a yummy breakfast and we all really benefit from a little meditation/mantra to start the day.

Let us know how you go.


A Final Thought

The BEST Banana Bread

Try whipping up this delicious treat. It’ll get you up in the morning or have you humming through that 3pm slump! (It just so happens to be gluten free, grain free, dairy free and refined sugar free too!)

What you’ll need:

  • 150 g coconut oil (or butter if you prefer)
  • 3 ripe bananas mashed
  • 2 eggs
  • 2 cups blanched almond meal
  • 3⁄4 cup walnuts chopped and 2 tbs. extra
  • 1 tsp. 100% vanilla extract
  • 1 tsp. baking powderHow to do it:
  • Preheat oven to 180°C (350°F) and line a 20cm x 10 cm (8 x 4 inch) loaf tin with baking paper.
  • In a mix master cream the coconut oil/butter, eggs and vanilla.
  • In a large bowl mix the almond meal, walnuts and baking powder.
  • Add the butter mixture and mashed bananas and stir until combined.
  • Transfer mixture into prepared tin, sprinkle with extra walnuts and place into the oven for 50 minutes or until it springs back when you lightly touch the top.
  • Allow to cool before you turn out, slice and serve!Enjoy with a steaming hot cuppa!
    [for more delicious recipes check out https://themerrymakersisters.com ]

❄ Winter is here ❄

Hello! Welcome to our second Yamala Yoga Monthly Newsletter.

We have certainly noticed a change in seasons this week as we welcomed winter on Thursday. Make sure you rug up on your way to/from yoga classes and bring something warm you can put on (or wrap yourself in!!) for our savasana or meditation. Our core body temperature tends to drop when we are in relaxation, so make sure you are prepared with something cozy you can grab for the end of our classes!

Term 2 Yoga Classes: We are fast approaching the end of Term 2 yoga classes at the Letter Lounge cafe (3 weeks to go!!!) with our last class on Thursday 22nd June. We will be taking a short break for the school holidays and will be back for another 10 week block starting on Tuesday 11th July. So, be sure to keep your Tuesday and Thursday nights free for yoga from 6:15-7pm.

Park Yoga: We also have a couple of Park Yoga sessions coming up, which we absolutely LOVE this time of year! Come along and join us on the 3rd and 10th June . All park sessions are held in Bancroft Park, Kelvin Grove from 7 – 8am. $10 casual or use your 10 Class Pass. Don’t forget to bring your jumper, a pair of socks and your yoga mat/towel!

Teacher Update: I’m sure you have all noticed Hilary’s gorgeous growing baby bump – which is definitely providing an extra challenge to her yoga teaching. We can all agree that she has been doing an absolutely fabulous job teaching on Tuesday nights! Hil has decided to take a break from yoga teaching for term 3 to prepare for the arrival of her little babe in August. Meg will pick up these Tuesday classes for the next 10 week block. Although Hil won’t be teaching, you can catch her on the mat as she will continue to practice yoga as much as she can over the next few months.

A reminder that Casual Classes are $15 or $100 for a 10 Class Pass. Don’t forget to tell your friends – your first class with Yamala is free!


THIS MONTH’S TOP STORIES

Developing a #SelfCareSunday Routine

We are huge fans of #SelfCareSunday at Yamala Yoga. Melissa Ambrosini introduced us to this concept a few years ago, and we haven’t looked back!

“Self care is not selfish. It’s essential — for the good of you and the planet.” – Melissa Ambrosini

Self care Sunday is about taking time for yourself, doing things that light you up, ignite your fire, fuel your glow – things just for you.

So with this in mind, we urge you to grab your calendar right now and schedule in some time this Sunday for #SelfCareSunday. You can take a whole day, or you can take one hour, whatever is going to work for you…but make sure you schedule it in. Block it out. This is YOUR time. We have provided a list of ideas, but only you know what will truly light your fire. Maybe it’s a long walk in the sunshine. Maybe it’s relaxing in a warm bath with your favourite music playing. Maybe you will take yourself to get a massage. Whatever it is, book it in.

If you get a chance or would like to read more about self love and self care, we strongly recommend Melissa’s website which is jam-packed with amazing articles, tips and ideas for self-care, increasing wealth and finding your purpose!


A Final Thought

Yoga as a tool for managing change

The natural world is in a constant state of flux and change, which we tend to notice more as we move from one season to the next. Yoga is a beautiful tool for managing change of any kind – the idea of moving our bodies to resolve an inner feeling gives us the ability to bring our mental, physical and emotional selves onto the same page and helps us to synchronise them with the natural world around us.

As we move into winter, it is so easy to lose that momentum and commitment to our yoga practice that we might have had earlier in the year. We might notice that we are feeling a bit more lethargic, or slower than usual. Maybe it is not a change in season that you have noticed, but a change within you. We need to remember that change is natural – without change we don’t grow. The key is to move WITH the change, so that we learn to accept change rather than resist it.

This month, listen to the changes within you – notice how you are responding to external changes, and adjust your yoga practice accordingly.

“Change is hardest at the beginning, messiest in the middle, and best at the end.” – Robin Sharma

Welcome!

Hello! Welcome to our first Yamala Yoga Monthly Newsletter. First of all a huge and warm THANK YOU to everyone who has attended classes at the Letter Lounge over past couple of weeks. We have been absolutely humbled by the response in the neighbourhood and have really enjoyed getting to know each and everyone one of you as the week’s progress.

A little about Yamala Yoga: Yamala in Sanskrit means twin….and that’s who we are. Identical twin sisters with a passion for sharing our love for yoga. We first began our yoga journey as uni students 6 years ago and instantly fell in love with the way it made us feel more connected to ourselves, and found that it provided calm relief from the stress of a busy student lifestyle. Yoga is definitely a challenge, but we found ourselves always coming back for more. Last year we completed our Yoga Teacher Training with My Health Yoga in New Farm, and our love for Yoga has simply grown. We are passionate about sharing our knowledge of yoga, so that everyone has the opportunity to experience the joy and calmness that it offers. At Yamala Yoga, every day is different. So we invite you to come as you are, connect to yourself and enjoy the flow. We are all learning together, so come and learn with us, in a warm welcoming environment. We love meeting new people and it fills us with so much joy to welcome new smiles into the room each week.

With all of these long weekends out of the way we can truly settle down and get stuck into a new routine. We have only 8 weeks left of this 10 week block….how quickly it’s going! We will be running another 10 week block to coincide with the School Term (Term 3) once this one is over, so don’t fret – we have your back!

A reminder that Casual Classes are $15, pay at the door or $100 for a 10 Class Pass. These passes have a 12 month expiry from the date you purchase them, so you’ve got plenty of time to use them up (either in the studio or in the park, your choice!) Don’t forget to tell your friends. First class is free….so they have nothing to lose.


THIS MONTH’S TOP STORIES

Not just another Porridge Recipe

As the weather cools down a little, mornings become darker and we are keen to linger in bed as long as humanly possible – it’s only natural that we are drawn to warming foods to assist in making these mornings a little more bearable! What better way to kick off the day than with a winning combo (and our absolute favourite here at Yamala) Peanut Butter and Banana Porridge.

This recipe is adapted from a recipe off a gorgeous blog, Apples Under My Bed (do yourself a favour and check it out! Heidi is an Australian Dietitian, and just has a knack for creating delicious, easy meals! YUM!)

Peanut Butter and Banana Porridge- Serves 1

Ingredients

1/3 Cup Rolled Oats (not the instant type if you can avoid it!)
1⁄2 Cup Milk (any type you like! Almond, Coconut, Full Cream are some of our favourites with this combo!)
1⁄4 Cup Water
1 Banana
1 tsp Vanilla Extract (omit if you like, but it helps make breakfast feel more decedent)
1 generous tbsp Natural Peanut Butter (we like Mayers or DIY and make some yourself! Also note, that ANY nut butter is delicious with this recipe)
1 tbsp butter (or coconut oil is delicious here too!)

Method

  1. Place the oats and milk in a small, heavy-based saucepan. Cut your banana in half. Add half the banana (sliced) into the saucepan with the oats and milk. Stir, and let soak for 10-15minutes (it seems crazy, but trust us! This step makes your porridge super creamy and lush, just do it before you take a shower and voila- 15mins of soaking has been done!)
  2. Slice the other half of your banana lengthways, so you have two long slices- and set this aside.
  3. When it’s time to cook your breakfast, add the vanilla and heat over a low/medium heat until your milk is bubbling. Turn down the heat and stir everything together frequently for about 5minutes. Depending on how you like your porridge, you may like to add a little more water here now too.
  4. In a non-stick pan over medium heat, lightly grease with butter/coconut oil and cook your sliced banana until golden and caramelised. Flip as required and turning down the heat if it gets too hot.
  5. Serve in a gorgeous bowl, topped with peanut butters and your grilled banana slices.

A Final Thought

You aren’t the sama as you thought you were.

In yoga we practice the posture on each side to feel sama or “sameness”. No matter how many times we practice, one side of our body is always different from the other due to many different factors – mostly genetics or injuries. We are not perfectly balanced, and that’s perfectly okay! Acceptance and self-love is all we need.

This month we encourage you to move through some asanas (flows) with your eyes closed. Experience what yoga feels like, rather than what it looks like. Try at various times throughout your practice and really feel the stretch, rather than compare what you look like to others in the class. A great exercise in self-trust and body awareness. Give it a go, and let us know what you think.

“Yoga is the journey of the self. Through the self. To the self.” – The Bhagavad Gita