Black Friday Respite

Phew..... Hello Everyone..... [peeps head above pile of unwanted clothing]

Having spent the last 48 hours trying to de-clutter (still in non-hoarding/aparigraha mode), I'm finally back with the next blog instalment :)

I confess, my efforts to clear space and let go of unwanted clutter haven't gone as smoothly as I'd hoped.  First, the pile of "stuff", instead of being neatly stashed in my wardrobe, is now strewn all over my study.  Second, my attempt at flogging everything on eBay yesterday was hampered by snail-paced computer function - is it all worth it for a mere £0.99 per item, I ask myself -  with the end result being one of total frustration. 

To top it all, today, being Black Friday - a time, it seems, for retailers to go all out to attract our custom (to ensure we collect yet more unnecessary "stuff") - means I have been bombarded with unsolicited emails which have, quite frankly, sent me into even more of a head spin.

So, it seems now would be a good time to introduce the practice of restorative yoga [and breathe].  

Restorative yoga (using props in the postures to support) is a great way to undo the stagnating physical effects of sitting in a fixed position, behind your desk, for hours at a time, and also helps still the mind from all its daily "busy-ness".  In essence, it brings equilibrium back into our existence.

Although this all sounds very relaxing and peaceful, a word of warning here: some people still find the postures I have demonstrated a little challenging at first.  However, in using plenty of props (bolsters, cushions, blankets etc) to provide greater comfort, you will soon find your body able to shed any restlessness, allowing your mind to relax into stillness.

The keyword here is: Patience.

By incorporating this short routine (or just a few of the postures) into your daily/weekly practice, you will soon be rewarded with the ability to find tranquility, be in the moment, and prepare yourself for the next set of challenges.

What's more, as you will see from the video, you don't even have to step out of your house to do it!



To view video, click the link below:
http://youtu.be/KmTqU7iF-q8



Wishing you all a peaceful and restorative weekend.

Meanwhile, I'm off to do a drop at the Charity Shop :)

Is your clutter holding you back?

I awoke this morning with last night's Ceroc (modern jive dance, for the uninitiated) music still buzzing around my brain - such an uplifting and motivating experience, and one I shall no doubt weave into my blog at some stage - but my thoughts went immediately to my wardrobe.  

In a couple of weeks' time it will be the Winter Wonderland Ball and, if I go (decision still to be made), I'm seriously short of suitable attire.  That is to say, outfits that one can dance in a) without getting too hot and sweaty (nice) and b) without treating all and sundry to a display of Bridget Jones' knickers whilst doing a twirl (ooo-err).  But how to find comfort and respectability, plus glamour, all in one outfit?

So, I sprang out of bed (not) and threw open the wardrobe doors, to be faced with trillions of outfits now gathering dust, and not one of them suitable.  Oh dear, Cinderella won't be going to the Ball after all.  

Yet, is this a good enough reason not to attend?  Well, that's my dilemma and not one I need bore you with.  However, whilst launching into my clothing cull, I did start thinking about the implication behind my apparent need to keep ahold of "stuff" that is now so obviously redundant.

Last week my blog posting Be kind to yourself referred to some of the philosophy behind yoga.  

The relevance here is another of the teachings: Non-hoarding/Non-collecting (Aparigraha in sanskrit, see Yamas on left of chart below).

Through our yoga practice we begin to trust that by releasing the "things" that no longer serve us (whether it's a wardrobe full of clothes, a desk full of papers, a mind full of limiting thoughts, even relationships that have outlived their meaningfulness), we can make space to allow our true potential, creative or otherwise, to flourish.

Obviously, I've still got a way to go viz wardrobe clutter, but I cannot begin to tell you how much I've let go of since my yoga journey began.  For example, several years ago, there is no way on this earth that I would have recorded myself attempting to teach yoga, far from perfectly, then making it public, at the very possible risk of receiving negative feedback.  

Anyway, here I am, and the video below is a follow-up from yesterday's sequence, giving a more in-depth explanation of some basic standing and seated yoga postures.  

If you are having difficulties viewing the video from this posting, click the following link:

http://youtu.be/CvVsigrnGXQ

NB, hurry to view - I've been notified that the material contains "matched third party content", i.e. background music, so I may have to delete it at some point.  In the meantime, I heartily thank the musicians/artists whose music beautifully complements my teaching attempts :)


Meanwhile, have fun de-cluttering (it's such a good feeling), let go of things that no longer serve you to make way for new, creative potential and, remind me, never wear that top (to demonstrate yoga) again!

And cats like yoga too...

Yesterday I touched on the importance of single-mindedness and focus in achieving our goals.  Continuing with this theme, my goal (through publishing this blog) is to make yoga more accessible to real people - that is, people like you and me, who lead busy lives, work hard, play hard, raise families, care for others, people who never have time for themselves - and to allay any fears that yoga is only about achieving awkward or impossible poses, is all about chanting and incense burning, or can only be practised in a class etc, etc.  Of course, it could be all of those things, but only if you let your ego kick in and we're not going to talk about that right now!

Today, I thought I'd show you a short yoga sequence.  By concentrating on the breath to create movement, and by adding a few additional (basic) postures, your yoga practice can become more flowing and, hence, more meaningful.  Thus, by adding some "vinyasa flow" to your day, you become one step closer to attaining your goals, with intent.

As I said before, don't worry if you cannot do all the postures perfectly (I certainly can't), I will be breaking them down into "bite size" chunks at a later date.  For now, accept this as part of the journey (it's approx 13 minutes long) and see how practising a short routine each day can slowly increase overall strength and stamina and prevent stiffness and rigidity from setting in, both physically and mentally.

I hope you enjoy it (the cat seemed to!).  If there is anything you are uncertain of, then please don't hesitate to drop me a line in the comments box below.  Equally, if you'd like to see more or less of certain things, let me know.  Remember, this is a learning curve for me too and, without your input, I can't improve and you won't be motivated to continue!


If you are unable to see the video from this post, please click on the link below:
http://youtu.be/r8ahd283zFQ





I will leave you with this short quote from Vivekananda:

Concentration will bring perfect repose to mind and body every time it is practised.

Focus and balance

My weekend went something like this:

k1, kfb, k4, skpo, k2tog, k4, *(kfb) twice, k4, skpo, k2tog, k4, rep from * 

Have you worked it out yet?

If you have, the chances are you do it too, so I don't mind admitting that, for almost two whole evenings (who said I don't lead an exciting life), this is the scintillating, mind-blowing, brain game I was ensconced in.

For those of you who haven't yet got a clue what I'm on about [hides in embarrassment] I was knitting.  Well, if it's good enough for a 21-year old friend who, for obvious reasons, wishes to remain anonymous, then it's good enough for me.  I've now got a nice pair of fingerless mittens and, what's more, I loved it!

But knitting (and you can substitute "writing" here too) doesn't come without its hitches (for me at least).  Spending prolonged periods of time focussing on one thing (apart from the odd glance up at Strictly, of course) can cause a whole host of side issues, such as neck and back stiffness (not to mention the sore derriere), eye strain, repetitive strain injury (fingers and wrists), even headaches.

I'm not going to give a lecture about the importance of sitting correctly, drinking plenty of water (not wine!), taking breaks for relaxation, etc, at this point, although all the above are important.  However, what I do want to talk about here is how the mind-body teachings of yoga come in handy in achieving better focus. 

Concentration, in yogic terms, is to the mind, what the yoga postures are to the body.  It can also be called single-mindedness or "one-pointedness" (aka ekagrata in sanskrit).  This is the essence of concentration (and I'll talk about this more at a later date).

For now, the video below shows the importance of focus, not just on the outer body, but also on the mind within, to help achieve (a) balance.




If you are unable to see the video from this posting, click on/cut and paste this link: http://youtu.be/-CSFufVoeK8

Over the coming weeks we'll look more closely at balances and how you can integrate these into your yoga practice to improve your powers of concentration and focus.

Meanwhile, happy writing (or knitting)!

Love is letting go of fear

The intuitive writing of Gerald G Jampolsky in Love is Letting Go of Fear has inspired today's subject matter.  The book offers transformative lessons in letting go of the past, to better face the future, through the release of limiting thought patterns. 

I wish to take this a step further and examine how the release of tension and restriction in the physical body can unleash (psychological) fear and helps us to be fully in the present.  To do this, I have chosen to look at a couple of basic yoga back bending postures (see video below).

According to the great yoga master, BKS Iyengar, backbends, through movement of the spine both backward and forward, provide a wonderful massage and increased blood flow to the heart.  

However, these postures don't just work on the physical level, but also the psychological.  

Our minds, as well as being challenged by the physical aspect of the posture (let's face it, how often do we throw ourselves backwards on a daily basis), often have to deal with the surfacing of fear and emotion at this point.

But, this is the beauty of the backbend.  What BKS also claims is, that backbends actually help us address our fears.

If you look at the postures I've demonstrated on the video, a backbend, by its very nature, is very "opening" to the front of the body.  It enables us to open our heart centre, making us more aware of our centre for compassion, love and support.  

So, the more you open yourself to "love", the less chance there is of "fear" overtaking your consciousness.




Click the link if video doesn't automatically appear:
http://youtu.be/S0MI22E9lzQ


Food of love - not music (today), but Maca

Before signing off for the weekend, I want to share with you a fabulous "power" food supplement - Maca - a root grown high up in the Peruvian Andes.  I recommend the powder form, so you can add up to 1 tablespoon per day (although build up to this level slowly if you've never used it before) to cereal, yogurt, smoothies, juices, etc.

Maca is nutrient-dense - contains Vitamins B, C and E; rich in minerals such as calcium, zinc, iron, magnesium and phosphorous, plus amino acids (protein) - no wonder it's called a "superfood".  

NB, it is contraindicated with some disorders of the liver, high blood pressure, some hormone-related cancers, and pregnancy, so check with your doctor before taking this supplement.

It's benefits can be enormous:

• increases energy and stamina (often used by athletes to reach peak performance)
• increases muscle mass (in conjunction with a good workout regime)
• reduces iron-deficiency anaemia 
• reduces risk of cardiovascular disease
• keeps bones and teeth healthy
• aids wound healing
• helps clear skin of acne and blemishes (and can help skin withstand extreme temperatures in hot or cold weather through decreased sensitivity)
• helps balance mood (alleviates anxiety, stress, depression and mood swings)
• increases mental energy and focus 
• balances sexual hormones and fertility
• promotes sexual function of both men and women - yes, folks, it's an aphrodisiac
• boosts libido and increases endurance

Wow, it's almost too good to be true.
So, go, open your heart - and feel the love this weekend.
Enjoy ;-)

Be kind to yourself

As a "wannabe" writer, I am always looking for inspiration for writing topics and, very often, this comes from the most unexpected sources.  Indeed, within the last ten days, I have found myself compelled to write on a subject inspired, for the second time, by the musings of a fellow writer (if I can elevate myself to her status, for I'm only a novice, she's already got a signed book deal).  Clare (you can find her under My Blog List opposite) recently blogged about her "Book With No Name".  Her second book, however, does have a name, "Do No Harm".  It is this which prompted me to write today.

Without going into an in-depth history of yoga, I'll just refer back to circa 300 BC!  This was about the time when a certain Indian writer, named Patanjali, was born.  But Patanjali was no ordinary writer, he turned out to be a pretty wise fellow, responsible for churning out the Yoga Sutras (the teachings behind yoga, as we know it today).  By practising (not just reading about) these mystical teachings, one is supposed to experience a purification of the mind and body and, thus, get well on the road to reaching enlightenment or a full awakening of the Self.

So, what's Clare's book got to do with any of this?  Well, she isn't writing about yoga philosophy, that's for sure, but her chosen title, Do No Harm, also happens to be one of those teachings.  Being aware of Ahimsa - the sanskrit translation, which means non-violence or non-injury in thought, word and deed - we learn how to behave toward ourselves, our fellow human-beings and toward nature and the environment surrounding us.

My message today, however, is about being kind to yourself.  As one who seems to suffer from the effects of the changing seasons, I have noticed a particular sluggishness of late, both in mind (can't think what to write) and body (got no get-up-and-go).  So, instead of a video session today, I bring you this:

Viparita karani or Legs-Up-The-Wall pose - a passive, supported variation of the Shoulderstand (which you could do instead, if you are already practiced in the technique).

Feel free to place a cushion or bolster under your behind if it's more comfortable.
Arms can be by your side or outstretched behind your head.

It's been said that taking just 10 minutes out of your busy day to practice this restorative posture is as good as the rest you get from a full night's sleep.....

I do believe it's a good all-rounder - both for relieving physical aches and pains and mental revival.

Try it whilst listening to some calming music or treat yourself to a meditation audio (there are plenty on YouTube).


You can keep your legs vertical against the wall or open them out into a "V" shape to get an extra stretch to the inner thigh - but take care not to strain your low back or groin.  A belt strapped around your legs/above the knees might help prevent over-stretching and enable a more relaxed posture.


In addition to music or meditation whilst trying this out, you could also vaporise some refreshing essential oils.  As I write this, I've dusted off my old burner and have some peppermint and rosemary on the go - excellent for clearing the head (and nasal passages) and uplifting mood - but you could also use lemon, grapefruit, may chang, clary sage or ginger (or a combination).  Take care not to use these too close to bedtime otherwise you might be up all night!

I've also resisted the desire to have a second cup of coffee (something we all succumb to in times of fatigue and stress) and have poured myself a soothing peppermint tea instead.  You could also try roibos (red bush) tea, which is naturally decaffeinated, green tea or lime & ginger for an extra kick.  

And if your habit is also to reach for the biscuit tin for a pick-me-up, try something that'll give you a slow-release form of energy, like an oatcake with peanut butter (or hummus or cottage cheese) instead.  Perhaps, a banana (or other piece of fresh fruit) with a few brazil nuts or a handful of seeds might do the trick.  Whatever snack you choose, the aim should be to accompany your carbs with some protein.  This will stop you "spiking" your blood sugars and keep energy levels more constant.

Enough of the lecture, just remember - be kind to yourself, as well as others.

Right, I'm off to dig out my dancing shoes :)

I'm not perfect.....

As promised, today's instalment is the first of my How-To guides to assist beginners and the less flexible among us to achieve the best from their yoga practice.  Perhaps I should have posted this blog first, who knows, I'm learning at this game too.  Anyhow, the short video clip shows you alternative ways to carry out forward bends, lunges and downward facing dog WITHOUT CAUSING INJURY to yourself.  No need to watch this if you have already perfected these techniques, but if you are anything like me, I am far from perfect... I don't have a perfectly flat back (being a scoliosis sufferer), whilst I can bend, it's not always in the right places, so you won't always see a beautifully demonstrated posture.  But what I will say is that this is precisely WHY I practice yoga; to assist in improving my overall strength and flexibility, to alleviate the pain which often accompanies the above-mentioned "malformation" and to assist me on my journey in search of "perfection", or shall we just call it enlightenment!



Click the link below if video does not open:
http://www.youtube.com/watch?feature=player_embedded&v=emR66HgFGzw

Coming shortly will be the How-To guide to performing useful back bends, such as the Cobra etc shown in yesterday's clip.

Keep those comments coming, and help me to better help you.

Meanwhile, I'm off for a back massage....but that's another subject, for another day!

Salute to the Sun

With the Summer now seemingly far behind us, I felt it was appropriate to take time out to appreciate these beautiful Autumn days we've been experiencing recently.  

This weekend in particular, I was lucky enough to take a 3-hour cycle ride along the coastal path from where I live in Lymington out along the seawall to Milford-on-Sea.  Here I stopped to enjoy a (not-so-healthy) brunch and the spectacular views across the Solent to the Needles.  

There was still some considerable warmth in the sun, and it felt very gratifying to be able to steal a few extra hours outside, breathing in the fresh sea air and watching the migrant bird life as it settles down to a Winter on the salt flats.


To continue this appreciation, I have decided to give you a short sequence of yoga postures, known as the Sun Salutation, which you can follow and repeat (as many times as you like) to bring you extra warmth and vital energy during these darker autumnal days.

Some yoga instructors use the Salutations as a warm-up routine before teaching a full yoga session, others tailor their whole class around the postures within the routine.  Either way, the benefits of the Sun Salutations are numerous:

• A complete exercise for muscles and joints, helping the body gain flexibility
• It establishes the connection between movement and the breath 
• Enhances strength and elasticity of the spine
• Increases circulation and provides a gentle cardiac workout
• Tones all the muscles and reduces fat
• Activates the nervous system
• Massages internal organs
• Increases lung capacity and regulates the breath
• Activates and regulates hormones
• Encourages lymph drainage and elimination of toxins
• Improves immunity and resistance to disease
• Aids concentration and memory function
• Increases the body's vital energy (prana) 

If video doesn't open, click here:
http://youtu.be/naw1udSG858

An extra source of concentrated "sunshine" can be brought into your life by adding a tablespoon of fresh Sunflower seeds to your daily diet.  These can be added to your usual breakfast cereals/porridge/natural yogurt, sprinkled on salads or simply used as a nutritious, protein-rich snack between meals to help counter fatigue, depression, irritability and lack of energy.  Try a handful with a piece of fresh fruit or dry roast and sprinkle with tamari (soy sauce) to have as alternative nibbles with your favourite tipple.

And, finally, brighten someone's day by bringing them flowers.
May you be as lucky as I was when a very special
person (you know who you are) treated me to these beautiful Sunflowers.

A person's life is as long as the spine is healthy

Yes, I know, it's an old Chinese saying, but it's one that can't be overlooked.  Ideally, we all wish to be healthy and live longer, but why is the spine so important?  In layman's terms, the spinal column houses the central nervous system (encompassing both the brain and the spinal cord).  As the main processing centre for our entire nervous system and controller of all bodily functions, it is easy to see how yoga postures, such as the seated twist (shown in the video/link below), can contribute to optimal health and longevity.

What's more, as you breathe deeply into every twist and stretch of the spine, not only are you releasing physical tension, you're also stimulating the release of brain chemicals, such as endorphins and serotonin (the happiness hormone), thus creating a relaxation of the mind as well.  Both physiological and mental benefits are almost too numerous to list here, so just give it a go and see for yourself.

http://youtu.be/FFoV4bf1tWc

And, something for the weekend....

Enjoy the benefits of dark chocolate (yes, you read that correctly) for spinal health - 

NB must be over 60% cocoa content and remember, moderation in all things!

Dark chocolate contains some useful feel-good nutrients, such as:

• magnesium, important for muscle contraction/relaxation, bone formation and nerve health
• manganese, important in the synthesis of cartilage
• L-Tryptophan to boost serotonin production and calm nerves 
• phenylethylamine (PEA) for the release of endorphins (such as those released when you fall in love) 
• antioxidants to protect against toxic free radical damage (UV/radiation/air pollution etc)
• flavonoids to reduce insulin resistance and hence aid in reduction of blood sugar hikes
• theobromine, a mild stimulant to aid brain/cognitive function
• other minerals such as iron, copper and potassium to support overall health

So, on that note, have a good one :)

Go with the flow....

or in yoga speak, Vinyasa Flow.....meaning, movement with the breath and intent (and that's about as technical as we're going to get, for now).

As we move through each of the yoga postures, we become aware of and actively focus on the steady flow of breath - inhale, exhale, inhale, exhale - until it becomes second nature.  

Next we bring our attention to the present, right there on the yoga mat, and focus on the intention behind our practice.  Of course, one can choose to focus on problems and negativity or on solutions and positivity.  Either way, the choice of focus will bring about an equivalent state of being.

Today's video - The Cat Cow pose - shows you a simple posture, useful in its own right or as a warm up to a full-blown yoga session.  It is highly beneficial, particularly for those of us in sedentary roles, alleviating stiffness of the spine and providing a nice stretch for the back of the body, as well as the front - a good all-rounder, which is quick and easy to do.  Just remember to breathe deeply with each movement and focus on your intent!

In case the video doesn't open up (you can tell I haven't mastered this blogging thing yet), try the following link: http://youtu.be/EiDQiSP2wBk

Below is a healthy breakfast (or supper) idea (one I stole and adapted from Jamie Oliver some years ago).  It is well worth the effort of making up larger quantities in advance.  And is also great for keeping fatigue and hunger pangs at bay throughout the day due to its slow-release of energy and blood sugar balancing properties.

Make enough to store in a large air-tight container (tuppaware or glass jar will do), which will last for about 6 weeks (if it's not eaten beforehand!):

1 small box of porridge oats
1 small bag of dried apricots/sultanas 
1 small bag of dried dates/prunes 
1 small bag of dried cranberries/goji berries
Half a small bag of almonds 
Half a small bag of walnuts 
Half a small bag of brazil nuts
1 small bag of sunflower seeds
1 small bag of pumpkin seeds
Half a small bag of linseeds/sesame seeds

Tip the porridge oats into the container you are going to use (fill half way).
Roughly chop the dried fruit and throw into the container with the oats.
Empty the seeds and dried berries into the container too.
Place the lid on and give the whole thing a shake to mix everything up.

Before you go to bed, place a serving of the dry ingredients into your usual cereal bowl and top up with milk/water (you can use almond or rice milk here to ring the changes), cover with cling film and place in the fridge overnight.  This will then allow the mixture to soak up the liquid and soften the seeds and nuts.  

Upon rising, remove the bowl from the fridge, grate some fresh apple or pear on top or add blueberries, raspberries (or whatever takes your fancy), you may also wish to add more milk/water or perhaps some natural yogurt.

There you have it, another delicious, nutritious and healthy breakfast idea that will maintain your flow of energy and help you reach those writing resolutions with ease.  


The 30 Day Plank Challenge - managed 100 seconds this morning, then someone came to the door - I guess you could say, I was saved by the bell. But he may well have wondered why I was shaking slightly and out of breath though!

Keep calm and listen to your inner goddess

As promised, I'm attaching the first of my daily yoga poses - The Child's Pose (Balasana).  

This is a simple posture, do-able anywhere (almost), whether at home or at work.  It only takes a few minutes to help you regain your centre, clear the mind, encourage deeper breathing and improved blood circulation, provide a gentle stretch for the hips, thighs, knees and ankles and release tension in the back, neck and brain! 

What I failed to take into account, though, was how "taxing" it would be to actually upload this video.  (If it still doesn't open, try this link: http://youtu.be/nR5cs0rBlF0 ).  So my big lesson for the day has been to keep calm and listen to my inner goddess!  And go and do another Child's Pose, of course!

I also promised a recipe.  So here's a quick and easy Winter warmer which, if you make enough, can keep one person going all week or feed a family of four nicely.

Spicy Carrot and Lentil Soup

5 large carrots, peeled and roughly chopped

1-2 teaspoons of cumin seeds (according to preference)

1-2 teaspoons of chilli flakes (according to preference)

4 tablespoons of red lentils

2 tablespoons of vegetable oil

2 pints of vegetable stock

Half pint of milk

Salt and pepper (to season)

Freshly chopped coriander (to garnish)

Mini naan breads (warmed to serve)

In a saucepan, quickly dry fry the spices until they start to pop.  Remove half to use later for garnish.

Add the oil and carrots, allow to soften for a couple of minutes over a low heat.

Throw in the lentils and stir continuously for another minute.

Add the vegetable stock, stir and bring to the boil.  Once boiling, turn down the heat and add the milk and seasoning.  Stir and allow to simmer gently for 30 minutes (or until carrots soft).

Allow to cool slightly, then blend in a food processor.  You may wish to add more water at this stage to reach the right consistency.

Once ready to serve, re-heat gently, top with spices and freshly chopped coriander and a mini naan bread straight from the oven.  Simply delicious.

And nutritious too.  Carrots are super rich in beta-carotene and anti-oxidant Vitamins A, C and E. They are known to protect against all sorts of infections (particularly respiratory), skin and eye disorders and lung cancer.  They also protect against excess ultra-violet and radiation so, for all those who sit in front of a computer all day, if you want to stay young, healthy and wrinkle-free, eat plenty of carrots!

30-Day Plank Challenge:  I managed 96 seconds this morning - how many did you do?

Inspiration for sharing this blog

Earlier this year I was fortunate enough to attend an amazing writers' course in SW France at Mickey & Janie Wilson's fabulous Chez Castillon (www.chez-castillon.com), run by Wannabe A Writer author, Jane Wenham-Jones (http://youtu.be/1kJWTbsjbR4).  Accompanying Jane were the fabulously accomplished authors Katie Fforde, Catherine Jones and Judy Astley, who graced us with their knowledge and worldly advice.

But learning from the greats wasn't all I came away with.  I made new friends and shared personal experiences (and bad attempts at short story writing) with some up-and-coming authors, whose work I cannot wait to see published - look out for soon-to-be-on-the-shelves writers Jo Thomas, Marie MacNeill, Nicola Burggraf and Clare Mackintosh.

Clare's writes a particularly amusing blog (see www.claremackintosh.com, More Than Just A Mother) and her post of 4 November - Planking - prompted me to post the challenge below.  Yes, I know it's already out there (courtesy, more plugs, SkinnyWraps4All), but I think this is a great way to ease (if that's the right word) yourself into exercise, whatever level you're at.

It's a great strengthening and toning posture, highly applicable to yoga, and one that takes minimal time, but with maximum effect.

My advice, give it a go and let's spur each other on with the 30 Day Plank Challenge.

I managed 90 seconds this morning - how many can you do?!?

Benefits of Plank Exercise:

*It strengthens your lower back
*It develops your core muscles – which include the abs, back, hips and the butt.
*Helps you to avoid injuries and encourage good posture
*Can be done anywhere
*Develops your abdominals by targeting the rectus abdominis

The 30 Day Plank Challenge will send your core strength through the roof! Yes, all you have to do is HOLD this position, nothing else! It looks pretty easy, but it isn't!  You want the same form as shown in the picture - you don't want your bottom up in the air, and tighten your abdominal muscles. You can start with once a day, but do a few reps if you can 

Day 1 - 20 seconds
Day 2 - 20 seconds
Day 3 - 30 seconds
Day 4 - 30 seconds
Day 5 - 40 seconds
Day 6 - REST
Day 7 - 45 seconds
Day 8 - 45 seconds
Day 9 - 60 seconds
Day 10 - 60 seconds
Day 11 - 60 seconds
Day 12 - 90 seconds
Day 13 - REST
Day 14 - 90 seconds
Day 15 - 90 seconds
Day 16 - 120 seconds
Day 17 - 120 seconds
Day 18 - 150 seconds
Day 19 - REST
Day 20 - 150 seconds
Day 21 - 150 seconds
Day 22 - 180 seconds
Day 23 - 180 seconds
Day 24 - 210 seconds
Day 25 - 210 seconds
Day 26 - REST
Day 27 - 240 seconds
Day 28 - 240 seconds
Day 29 - 270 seconds
Day 30 - PLANK FOR AS LONG AS POSSIBLE!!

It's not just for writers....

Welcome, if you are joining me on my blogging adventures for the first time, and a hearty welcome back if you accompanied me on my travels a couple of years ago (sallyjosjourney.blogspot.com).

I'm very excited about this new blog.  Whilst it's written with Writers in mind (being a Wannabe Writer myself), it's also going to be useful for everyone who has a sedentary lifestyle, whether it be stuck in front of a computer screen, behind the steering wheel, or anyone wishing to add another dimension to their daily routine and get things moving.

The aim is to provide stimulation to keep that creativity flowing, whether it be mental, emotional, spiritual and physical.  BUT, don't think I'm just going to dish out the orders, oh no!  I'm very good at motivating others, but not always so good at motivating myself.  So, it's my particular desire that this will be a TWO-WAY street.  I hope that you and I can share tips and ideas to spur each other on and, together, achieve our highest creative hopes and dreams.

I'll be posting simple suggestions that won't take long to carry out, but might make all the difference to your daily routine.  Look out for the daily yoga pose, recipes that nurture, words for the soul, songs that inspire, pictures and videos to make your smile, plus a whole lot more.

As I said once before, it's not just about reaching your destination, but making the most of the journey..... I hope you will join me on mine.