Yay4yoga

11/08/2025

~ BRIDGE POSE ~
We often practise this pose in class. It’s interesting to remind ourselves/learn more about the benefits.

Repost from )

Most backbends raise sympathetic activity because there are sympathetic fibres along the spine that are activated through pressure. When we engage in deeper backbends and fully open the chest, the shape of the thoracic region applies pressure to the lungs, making it harder to breathe. Both increase heart rate and elevate the nervous system. There is nothing wrong with this, but bridge pose is a special exception, and here’s why:

1. Baroreceptor reflex
At the side of the neck is a small widening of the carotid artery called the carotid sinus. Inside are receptors that pick up changes in pressure called baroreceptors. If pressure rises beyond what is optimal, and the mechanism is working properly (something that does not occur in hypertension), they send signals to the brainstem. In bridge, if we have the flexibility to push the chest into the chin, we put pressure on the carotid sinus, increasing blood pressure, which then triggers this reflex. The brain sends signals to the heart to reduce heart rate and blood pressure.

2. Post-exercise hypotension
Holding bridge works the quadriceps, hamstrings, and glutes. This requires a lot of ATP. When ATP is broken down for energy, byproducts of this process build up, and the brain senses this build-up as a need for a high demand of energy. This causes a further rise in blood pressure and heart rate, needed for the rapid delivery of oxygen to cells to make ATP. When the pose is released, the body reflexively widens the blood vessels in those muscles, causing blood pressure to drop, a process called post-exercise hypotension. This triggers a parasympathetic state.

3. Breathing shift
In bridge we often clasp our hands behind our back. Usually, backbends cause chesty breathing, and in turn sympathetic arousal. This action, however, stabilises the muscles supporting chesty breathing so they can’t lift the ribcage, and we revert to diaphragmatic breathing, which supports a parasympathetic response.

10/08/2025

😃 Front Facing Savasana!
Love this. I remember in infant school (in what would’ve been late 60’s/early 70’s 😜)we all laid our heads on our hands resting on the table after lunch each day, for a nap. I might start doing it again 😅
Rest is so important 😊
Why don’t we “allow” it as adult women? 🧐

Nap Time in Kindergarten in the 1950s
The Importance of Nap Time
In the 1950s, nap time was a crucial part of the kindergarten experience. Educational philosophies of the time emphasized the importance of rest for young children to support their growth and development. A typical kindergarten schedule included a dedicated nap time, usually after lunch, when children would lie down on mats or cots brought from home or provided by the school.
Setting the Scene
Classrooms were often arranged with mats or small cots spaced evenly apart, ensuring each child had a comfortable and personal space to rest. Teachers would dim the lights and create a calm, quiet environment conducive to relaxation and sleep. The atmosphere was one of tranquility, designed to help children recharge for the remainder of the school day.
Music for Nap Time
Music played a significant role in setting the tone for nap time. In the 1950s, the selections often included soft, soothing melodies to help children drift off to sleep. Here are some types of music and specific examples that might have been played during nap time:
1. **Classical Music:** Pieces like Claude Debussy's "Clair de Lune" or Ludwig van Beethoven's "Moonlight Sonata" were popular choices. The gentle and flowing melodies of these compositions created a peaceful ambiance.
2. **Lullabies:** Traditional lullabies such as "Brahms' Lullaby" or "Hush, Little Baby" were common. These songs had been used for generations to soothe children to sleep and were a staple in many households and classrooms.
3. **Nature Sounds:** Some teachers might have used recordings of nature sounds, like the gentle flow of a stream or the soft rustling of leaves. These sounds were believed to have a calming effect, helping children relax and feel at ease.
4. **Popular Music:** Occasionally, more contemporary tunes from the 1950s that had a soothing quality might be used. Songs like Nat King Cole's "Mona Lisa" or Bing Crosby's "Too-Ra-Loo-Ra-Loo-Ral (That's an Irish Lullaby)" provided a comforting and familiar backdrop for nap time.
The Experience
For many children, nap time was a cherished part of their day. It offered a moment of respite and a break from the structured activities and learning. Teachers played a crucial role in ensuring that this time was both restful and beneficial. They often walked softly around the room, gently patting a back or offering a comforting word to any child struggling to settle down.
In summary, nap time in the 1950s was more than just a break; it was an essential component of early childhood education. The careful selection of music and the nurturing environment created by teachers contributed to a restful and rejuvenating experience for young children, laying the foundation for a productive and enjoyable school day. S

09/08/2025

Lots on 💗 Look out for my new class offering on a Tuesday morning.
More info here https://www.yay4yoga.co.uk/schedule

08/08/2025

Too beautiful not to share. For anyone (all of us?) in times of transition or uncertainty 🤗 Stay on your path, follow your “Dharma”. According to yogic philosophy, “Better to follow your own path imperfectly than another’s perfectly”.
You may have heard me share Becky’s poetry in class - such a talent 🙌

As you walk the road of life
You’ll find it lined with doors
Some that look familiar,
Some you’ve never seen before

One will lead to nowhere
Whilst another leads to growth
One will lead to happiness,
To healing and to hope

Some will lead to sorrow,
Some to roads of discontent
One might lead you to the life
Of which you’ve always dreamt

And as you keep on walking,
You’ll meet people on the way
Some who’ll walk for miles with you
And some who cannot stay

And all along, you’ll have a key
Ornate and rough and old
And there’ll be times you’ll think
It’s meant for someone else to hold

But this key knows your story
One that they don’t truly know
And they won’t understand the way
It must be turned just so

They won’t hear it whispering
The way you often do
And they won’t know by heart
Each little dent and rusted groove

So though it may be tempting,
When life feels a little hard,
Don’t hand over your key to them:
It isn’t theirs to guard

Because one day you’ll find yourself
Standing before a door
That might just lead to all the things
That you’ve been hoping for

But only you can turn that key
To realise what’s behind it
The happiness you’re seeking
Waits for you to come and find it

So trust that you’re enough,
Believe in all that you can do
Remember you have everything
You need inside of you

And when you reach that door
To happiness, you can unlock it
Just as long as you don’t put the key
In someone else’s pocket

*****

Becky Hemsley 2024
Beautiful photography artwork by Shelby Robinson Photography

This is from my latest general collection, Words to Remember: https://a.co/d/bKgVG1x

07/08/2025

~ NEW CLASS ~
I’m trialling the addition of a new class time - Tuesday mornings at 9:30 at studio in Banchory. 3-wk block starts 26th Aug £27
I’d love you to join me for a taster session on Tuesday 12th August - just £5.
If you’re looking for a morning class that eases you out of striving mode and encourages the body and mind to be calm, still momentarily, this could be a good fit for you. Take this chance to pause in your morning, re-charge after what may well have been a busy/early start.
Often women find great benefit in pausing amidst the doing, lowering cortisol, tapping into the parasympathetic nervous system “rest and digest”. We can find real clarity in the pause.
I’ll be offering somatic style mindful movement, breath-work and Hatha yoga to gently enliven the body, followed by restorative yoga to really settle into deep rest. My aim is for you to come away feeling quietly energised and ready to face the day.
Any questions don’t hesitate to reach out via DM or email. You can book using this link https://www.yay4yoga.co.uk/schedule/aec30822-2b7f-4522-ac26-0f2f837a4999_1754987400 or at the website www.yay4yoga.co.uk

05/08/2025

~ LETS “DO NOTHING” TOGETHER, ON PURPOSE ~
Beautiful post from .nutrition
Doing nothing is really doing a lot! It’s taken me a lifetime to realise, or to acknowledge this. A lifetime of conditioning, hormones, people pleasing….
Women need active rest to function optimally.
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I’d love you to join me to see for yourself how great a gentle class incorporating restorative yoga can make you feel 😃
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*Tuesdays 9:30am
*Thursdays 7:30pm
*Occasional Sunday evenings
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Please visit the schedule on my website to find out more www.yay4yoga.co.uk
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DONT MISS - taster class 12th August for the new Tuesday session - just £5.
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All at Deeside Wellbeing Collective Studio, Banchory

04/08/2025

~ CALM IN THE STORM ~
If, like me, you feel your stress levels rise with all that storms bring - the hype on the media, the battening down, the what-ifs and anticipated power cuts… I invite you to take a moment with me. Calm the nervous system. Re-set.

I recorded a short guided relaxation for my yogis to access during the month of August. It’s 20 minutes long (the main body after set-up being just 15). You can try it seated, or, for the full benefit, get all cosied up with blanket, bolster and eye pillow if you have them and enjoy.
Notice how it makes you feel 😊 Hope it helps.

You can access the recording for free via my website Store (in the main menu options) at www.yay4yoga.co.uk

Or click this link https://www.yay4yoga.co.uk/online_store/pause-rest-guided-relaxation

03/08/2025

~ WHAT’S COMING UP ~

💗 Tuesday 12th August 9:30-10:30am:
ELEVATE YOUR DAY - Nourishing Yoga for Women (one-off taster session for new class - see below) £5 ⭐️

💗 Sunday 24th August 6:30-8:30pm:
SUNDAY SERENITY - Extended session restorative yoga
(Just one space left)

💗Tuesday 26th August 9:30-10:30am:
ELEVATE YOUR DAY Nourishing Yoga for Women 3-wk block
NEW TRIAL CLASS 😃

💗 Thursday 28th August 7:30-8:30pm
UNWIND - Nurturing Yoga for Women 7-wk block

I’d love you to join me. You can book using the links in Schedule at www.yay4yoga.co.uk (link in comments)

Beginners welcome, along with experienced yogis and everyone in-between 🤗
“A savasana a day keeps the nonsense away”

Email Ali at yay4yoga@hotmail.com or DM me with any questions.

24/07/2025

- SUNDAY SERENITY -
A glimpse of the restorative yoga treat for well-deserving women last Sunday evening.
A chance to pause amidst the summer "doing" and simply "be", remembering that in busy times often the most productive thing we can do is rest.

We enjoyed some conscious, gentle movement to start the session, allowing the body to intuitively let go of any tension from the day, the week; before settling into longer poses of anything from 3 - 20 minutes. All poses in restorative yoga are fully supported with props, such as bolster, cushions, blocks, blankets, strap, eye pillow.... We usually cover the mat with a blanket too. All in a bid to create our most luxurious bespoke yoga nest possible. The aim is to give body and mind chance to really let go into the softness. Stillness comes from feeling that we don't need to hold on, to stretch, to do.

To close the session I shared a guided relaxation in supported savasana (relaxation pose). Here we rested for a whole 20 minutes, which none-the-less flew by!
We came round slowly, drawing a self-care affirmation card and enjoying dates stuffed with cashew butter and covered in dark chocolate and dried raspberries (full of relaxing magnesium and al round nourishment - delicious too), as well as good old comfort food in the shape of banana cake, to ease us gently back into the real world.

I'm really looking forward to hosting another, slightly longer session on Sunday 24th August. If you'd like to join, you can book throughthe website schedule: www.yay4yoga.co.uk.
No yoga experience or bendiness needed at all.