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Have you met Rosa from Sunshine State Of Mind Yoga? I recently interviewed her about her yoga classes offered here in Rowville at the FHF Gym.  Mel: Hi Rosa, tell us more about your yoga classes - what style of yoga do you teach?
Rosa: Hi Mel! I love teaching Vinyasa Flow yoga classes. Vinyasa is a term used to describe continuous or dynamic movements between yoga poses. Our classes are always planned around an intention. When you arrive you are welcome to grab a cup of herbal tea and begin to slow down and relax a little. We begin with a short meditation in some sort of stillness, to settle into the space, our body and reconnect with ourselves, our breath and our emotions. We then start to warm up the body moving a little more slowly to start. As we warm up we stay closer to the mat with our bodies. For example we may start lying down and warm up in a reclined position. We may then move to our sitting poses and poses that are done on knees, toes and wrists. Our warm up will then transfer into standing poses. We then start to speed this up a little more as we start to move and flow through a sequence of yoga poses, including some balancing poses. Our flows change each class and are made up of a variety of asanas (yoga poses). We then slow down our movements once again, moving our bodies closer and closer towards the mat to finish in a lying down position for our Shavasana. Our energetic and uplifting class will be sure to get you working up a sweat and get your heart rate pumping. Vinyasa can also help increase flexibility, strength, stability, calmness and focus. Our yoga classes run for 60 minutes. I also teach yoga to children, couples and families. I have held children’s and family yoga classes in the school holidays. I look forward to implementing these classes in my timetable for 2024. I teach one on one yoga, small group, large group and mobile yoga classes, where I teach small groups and private groups in environments such as workplaces, schools, kindergartens and childcare centres. Mel: Where is your yoga studio located? Rosa: We are so lucky to be located in the yoga studio at Future Health and Fitness Gym (FHF) Rowville at 6 Laser Drive. Mel: How long have you been teaching yoga? Have you always been based at FHF Gym? Rosa: I have been teaching since the very beginning of my Yoga Teaching Training. I began this journey in November 2022. Every Saturday we had to teach a part of yoga class for the duration of our yoga teacher training. I love everything about teaching and have also been teaching primary school students for eleven years. No, I haven't always been based at FHF. I started teaching my own yoga workshops and yoga classes in a space in Rowville that I hired weekly. I have also taught yoga at two gyms not too far from Rowville. None of them are as special as teaching yogis in your very own space. I also teach mobile yoga, so for private bookings I travel to you! Mel: What inspired you to become a yoga teacher? What do you love about yoga? Rosa: It’s a special time just for me without any other distractions, to do lists, being needed and a time away from the whirlwind of life. Recalibrates my nervous system and releases everything I have been carrying on my mind that day and beyond. It returns my mind and body to a place of calm and physically creates space in my body and creates space in my mind. Yoga returns me to my little light that is always within me but is too caught up in every day life to shine kindness on others. Yoga creates a sense of ease and clarity and almost massages and soothes tension that I am carrying. It allows me to reground myself and reminds me to check in with how I am feeling. Yoga helps me be less reactive to stressors that arise all throughout the day. It's a reminder to slow down, fill my cup, to cultivate self love and feel worthy of that ‘ME’ time. It’s my time to listen to my own thoughts, listen to my body, a time to move my body and time to find stillness. A time to escape the whirlwind of life and reconnect me with my calm centre. A time to consciously feel my breathing. Yoga becomes a way of life. Once you practice it you start to sprinkle it in your daily life off your mat. You start to implement poses and breathwork depending on what you need and how you feel. Your body calls for what it needs. Turns all of my focus and awareness to the present and everything else just fades away. I catch myself more and more in the present moment in my daily life whereas before I was always in the past or future. It’s a work in and a work out. As I mentioned previously, my passion has always been teaching. I have had an interest in practicing yoga since I was a teenager. I always remember the feeling after having been to a yoga class, it’s something quite special. My husband and I took up yoga together before we got married and before having children. I practiced yoga up until I was heavily pregnant. Then yoga started to slip away from my life after having our first born. It is quite sad to think that when I needed yoga the most I just didn’t make space for my yoga practice. There was also never a space that catered for parents and moving children (toddlers). We then had two children and after quite some time I began to make time for self care for myself and I began to practice yoga again. The difference in my overall health was just a stand out. As a joke I would always say when I grow up I want to be a yoga teacher so I decided to undertake the training. I had to find a course that suited our lifestyle and keeping in mind that I had two children at home with me, a 2 and 4 year old. All of that aside I am so grateful I have the opportunity to share my love for yoga with others. I love sharing these ancient tools and techniques: including yoga poses, breath work, mindfulness, mantras, sounds and meditation to pass onto others, so that they can then implement them in their daily life and be a better version of themselves in the whirlwind of life and to help them return to their calm centre. I have also been motivated to stay active, exercise and eat healthily. I enjoy trying out and learning about different ways to be the best version of yourself for yourself but also for your loved ones. I also love practicing and learning about gratitude, empathy, mindfulness, meditation and breathwork. Yoga is all of these things that I love doing, all rolled into one practice. All of these things have inspired me to become a yoga teacher. Having children of my own, being a primary school teacher and my passion for sharing yoga with others, inspired me to do some extra training this year. This training was to further my skills in yoga as a whole as well as learn more about teaching yoga to children, couples and families. Mel: What is your class timetable like? Do classes run daily? Rosa: At this current point in time yoga classes run on Mondays, Tuesdays, Thursdays and Saturdays, with the potential to run more classes at different times throughout the day in the near future. Monday: 9.45am, Child Friendly Flow Yoga, 45 mins Monday: 10.30am, Pre Primary Kids Yoga, 30 mins Tuesday: 4.15pm, Primary Kids Yoga, 40mins Tuesday: 5.15pm, Flow Yoga, 60 mins Thursday: 7.30pm, Flow Yoga, 60 mins Saturday: 9.30am, Flow Yoga, 60 mins Child friendly yoga flow: This class is for parents or carers who have children that are still babies and or are not babies any more (children that move). Classes are also available for people who do not have children but they need to keep in mind that there may be little people present in the class. Our ‘child friendly’ yoga flow class is a light- hearted, anything goes, no judgment sort of yoga class to join in on for many reasons. Enjoy a warm tea, not boiling for safety reasons. Make connections and socialise with other Mummas and carers. Come for the calming aromas that fill the room. Escape the cold in our toasty warm space. We may not be practicing in absolute silence BUT we are gaining tools to practice at home and use in our everyday life when things start to get a little out of control. These tools can be used to calm our nervous systems, our minds and our bodies. We are also gaining the benefits from the many different poses we practice during our flows. We are tapping into and calming our parasympathetic nervous system through our pranayama practices, our breath work. These breathing practices can also be implemented throughout our busy days to reground us but to also help us stay calm in times of absolute chaos. During those challenging times, it’s when the real yoga happens within us. A children’s play corner is offered during this class. School holidays: family yoga and yoga for children Weekly yoga classes for children: Pre primary yoga classes Primary age yoga classes Teens can join adult yoga classes for a reduced cost. Yoga Workshops: I have also run yoga workshops that run for approximately 90 mins. I look forward to teaching more workshops in 2024. Retreats: Also coming in 2024 is our first yoga retreat. More details to come! One on one yoga: I also teach yoga one on one. Some people want to slow things down at the beginning of their yoga journey to practice their alignment in yoga poses. One on one yoga can be really beneficial for this. Private groups: I also teach small groups and private groups in environments such as workplaces, schools, kindergartens and childcare centres. Mel: Who are your classes most suitable for? Do you run beginner and advanced classes? Rosa: Our classes are suitable for all ability levels as well as beginners. What I love about yoga is that there are always alternative poses, modifications, easier options and more challenging options with every single yoga pose. Mel: If someone with pain or limited mobility wanted to join your class, would it be appropriate for them? Rosa: I read this saying once, “If you can breathe, you can do yoga.” Everyone can do yoga. Yoga is suitable for everyone. Yoga is known to decrease pain and increase mobility. Also what I love about yoga is that we can use yoga props to assist with pain and mobility. We use yoga blocks to help support us in yoga. Props are not a weakness but to support us and enhance our practice. Yoga can even be done sitting in a chair and or using a chair or wall to support us. Mel: We hear a lot "I'm not flexible enough to do yoga!" What do you think about that? Is it important to already be flexible before starting yoga? Rosa: I hear this all of the time. You have to start somewhere with everything. Whether it be your flexibility, strength, healthier food choices and so on. Yoga will increase your flexibility but yoga is so much more than that. I always say to people, yoga is not about touching your toes, it’s all about what you learn about yourself during your journey. All our bodies are different from one another’s as well as day to day. On some days you may not be able to lift as much weight as the day before, or run as far, or stretch as deep as yesterday but your yoga practice is all about honouring where you are physically, emotionally in that very moment. Yoga is also about connecting with yourself and drawing all of your attention just to YOU. It's not competitive therefore we don’t compare ourselves to others around us, our gaze is always towards ourself and our own mat. It's about what the pose feels like not looks like. Mel: How many people are in a typical class with you? Is it a big group, or a smaller class? Rosa: At this current time, our yoga classes are smaller in numbers than other studios in our area. This way I can really focus on each individual and offer modifications to cater for different abilities. Mel: Do you provide the yoga equipment? What might a student need to bring to a class with you? Rosa: Some yogis like to bring their own mat and block/s. There are mats, blankets and blocks available to use in our space. Just bring a water bottle. Filtered water is available in the gym if you need a refill. There’s always tea available to drink. Mel: Do people need to be a member of FHF Gym to access your classes? Rosa: Our yoga classes are available for everyone! Non members and members of FHF. Mel: Tell us more about booking for a class - how much is it to join a class, do you offer class passes, and how does a student book into your class? Rosa: It’s $15 for your first class. After that, a five class pass is $110. Brings each class to $22. Casual drop in class is $25. You can book in by calling or sending a text to me on, 0422 788 017. You can also message me on Facebook or Instagram. FB: Sunshine State of Mind Yoga https://www.facebook.com/profile.php?id=100092499735987 Instagram: @ssom.yoga Bookings are essential. Mel: Do you often receive Myotherapy or Remedial Massage yourself? Rosa: Absolutely love remedial massage. Helps immensely with a range of aches and pains. Mel: Are your classes suitable for someone recovering from injury or living with a chronic pain condition? Rosa: Definitely suitable. Yoga can decrease chronic pain and I feel along with our movement and breath we can heal and soften those darkest parts within our body. With injury and pain, we would always support those areas using yoga props and also provide modifications and alternatives during our yoga practice. Yoga can sometimes feel uncomfortable for everyone including myself but we need to ensure we adjust our bodies in different poses to not feel pain. I will always guide you through your practice to assist with this. Mel: Is there anything else you'd love our patients to know about you or your classes? Rosa: I think that Yoga is sometimes misunderstood. I like to think of yoga as a moving meditation. There are thousands of benefits that you can receive from practicing yoga. Yoga literally means to yoke and to unite. Yoga is to create union between the mind, body and spirit. Yoga can be challenging both physically and mentally, yet so soothing. Yoga can mean something different to everybody that rolls out their mat. Find us on Facebook: Sunshine State of Mind Yoga, https://www.facebook.com/profile.php?id=100092499735987 Find us on Instagram: @ssom.yoga Call or text me Rosa on 0422 788 017 for any queries or bookings. By Colette Corr We know that motion is lotion, but how do we best support our lower back when feeling pain there? This pain could be caused by injury to a muscle (strain) or ligament (sprain), for example from improper lifting, poor posture, or lack of regular exercise. Other causes that might require more support include radiculopathy (a pinched nerve), arthritis or disc injury. While it’s important to get a diagnosis for certain conditions, remember that many types of lower back pain go away on its own in two to four weeks. Here are some stretches to help increase blood flow to the area, and soothe tight muscles and connective tissue. Yoga has also been associated with improved body awareness and resilience, including pain acceptance and coping. The yoga you do for your lower back will depend on whether the pain you experience there is triggered by flexion (folding forward) or extension (bending back). If folding forward triggers the pain, then focus on extension (Sphinx, Locust). Or if bending back is the issue, then focus on flexion (Child’s Pose). The first two exercises, Mountain and Cat/Cow, can be done by anyone. 1. Extend the spine in Mountain (Tadasana) This is good for any back, as back pain can frequently be associated with certain structures in the spine being too close to each other. Stand with your feet stacked underneath your hips, your arms by your sides a little way away from the body and palms facing the front, or choose to press your palms together at the chest. Have a little softness at the knees, draw your shoulder blades back and down, open up the chest, and visualise your spine lengthening. You can also practice this pose while sitting, if standing is not comfortable for you. Benefits: this pose improves balance, posture and awareness of your body in space (proprioception). It also increases space between each vertebrae through vertebral extension, mobilises your spine, and stimulates the nervous system.  2. Mobilise the spine with Cat/Cow Start in a kneeling position (also known as Table Top) and stack wrists under shoulders and knees under hips. With the inhale, tilt your pelvis away from the ground, and open up your chest and neck (Cow). With the exhale, tuck your pelvis in, arch your back, and bring your chin closer to your chest (Cat). Repeat 10 times. There’s no need to go to the end of your range of motion: just undulate your spine and with the breath and enjoy the feeling of movement. You can also practice this pose while sitting. Benefits: this gentle, accessible backbend stretches and mobilises your spine and spinal muscles. It also stretches your torso, shoulders, and neck. Caution: If either Cat or Cow aggravate your lower back, you can practice Table Top to Cat, or Cow to Table Top instead.  3. Extend the spine in Sphinx pose Lie on your belly, legs side by side, tailbone gently tucked, and glutes firm but not clenched. Stack your elbows under your shoulders and your forearms on the floor parallel to each other. Inhale and lift your upper torso and head away from the floor into a mild backbend. Take a few breaths here, then, then slowly lower your torso and head to the floor. Benefits: strengthens the spine, promotes natural curvature of the lower back (which can be flattened by prolonged sitting), and stretches chest, lungs, shoulders, and abdomen. Caution: Listen to your body. If you start to feel pain coming into the pose, this is where you stop. You can pause at the threshold before the pain begins, or you can discontinue the pose. Avoid if you have facet joint injury.  4. Strengthen the core with Half Locust If Sphinx is comfortable for you, you can take it further with Half Locust. Start on your belly, legs parallel and ideally together, and reach your hands back, palms down. Broaden your collarbone and draw the shoulder blades back and down. Inhale and engage your abs, which will lift your belly lift towards your spine. Then, activate your inner thighs. With the exhale, gently squeeze your glutes to lift your legs off the ground and keep them there as you breath. Take 3 long, slow breaths, and lower on the last exhale. If comfortable in Half Locust, you can come to full Locust but lifting the upper body up into a Sphinx-like shape, but keeping your palms by your side. Only do this if you can keep the glutes and core engaged at the same time. Benefits: works glutes and abdominals, tones thoracic spine. Caution: as for Sphinx.  5. Flex the spine with Child’s Pose From Table Top, on the exhale, draw the buttocks back towards the heels. For additional comfort, you can do so over a lengthened bolster. Benefits: This pose improves spinal flexibility, relieves stress and improves circulation to the back.  These yoga poses are generally safe for most people to enjoy for stretching out the lower back. As with any new exercise, if you are already having significant pain, please book a time to see one of our team for assessment and treatment, and we can advise you on the most appropriate exercises for your current condition, and guide you through any safe modifications to these exercises.
Here in Melbourne, we're back in Stage 3 Restrictions. That means that most of our favourite ways to move, stretch and exercise may not be available to us right now, including gyms, yoga studios, pilates classes, martial arts, personal training, and lots more. So what are your options from home to keep moving, stretching and feeling physically well? Here are some of our favourite at home, online accessible resources.  Erica Webb Yoga & Pilates Virtual Studio - Erica has an amazing and gentle approach to movement as medicine. Shes fun, insightful, and her classes are suitable for people of all ages and abilities. Erica is a local yoga teacher from Croydon. Her membership subscription costs less than a single traditional yoga class per month.
Nate Bower Fitness - you don't need a boxing bag to be able to follow along with these boxing drills. Guaranteed to get your heart rate up, and lots of beginner friendly classes. This YouTube channel provides free 20-30 minute boxing class videos. Couch To 5K App - Want to start running? This app helps you go from dusting off your old runners, to running a full 5km. Starting with very small bursts of running with big walk intervals, and as your fitness improves the interval timing changes, until you can make it through your full 5km run. I've used this app myself in the past and found it really useful and encouraging. You can use the official C25K app on Apple or Android, or there are plenty of similar versions for free (maybe with a few ads!) Mountain Pilates - Jeanette Tatton is a local pilates instructor in the Hills, and is running Zoom pilates classes each week. Pilates is a great full body workout that is gentle but effective at strengthening your body. Alpha Health - Our good friend Ash and her partner Paul are amazing personal trainers offering online coaching to keep you fit and moving throughout isolation. When Anytime Fitness in Ferntree Gully is open, Ash offers training there, too. What are your favourite online resources to stay inspired and healthy during lockdown? Let us know on our social media channels on Facebook and Instagram! Have you ever found that gentle movement such as yoga helped to alleviate your symptoms, but you struggle to go to a regular class? Here at Simple Wellness Myotherapy, we know how good moving your body can be - for your muscles, joints, tendons and ligaments, as well as your nervous system and your mind! But we also know that it can be tough to get to a class when you're feeling sore or brain-foggy. That's why we sat down with Erica Webb, a Yoga, Mat Pilates and Somatic Exercise Coach for a chat. If you're looking to incorporate movement in the comfort of your own home, her Mindful Movement Virtual Studio might be for you.  Hi Erica! Thanks for joining us.
Could you start off by telling us a little about yourself and the Mindful Movement Virtual Studio? Thanks guys! I’m a Yoga, Mat Pilates and Somatic Exercise Coach based in Melbourne, Australia. As well as a mindful movement coach, I am a mother to two young boys and a writer and illustrator. At my core I'm curious, kind, committed and just the right amount of quirky! I truly believe that movement is powerful. Mindful movement is more powerful still. That’s why I created The Mindful Movement Virtual Studio. The Mindful Movement Virtual Studio is an online Yoga, Pilates and Somatic Exercise Studio. It allows you to do your movement practice from anywhere, anytime. But it’s more than just a library of classes. It’s also a space where you’re supported! We talk about mindset, forming habits and other practical elements that make a home practice do-able and sustainable. As part of the Studio, we also offer live masterclasses, weekly Q&As and more. Who is this Virtual Studio for? People who want to feel better in their own bodies! Many of my clients are busy women who want to feel better and know they need to commit to look after themselves and take responsibility. It’s also for people who simply don’t get the chance to go to a local yoga class. It might be that you’re juggling around kids, or that you have pain or a condition that makes it difficult for you to make a regular class. Is there anyone who wouldn’t benefit from this service? I can really only think of two:
Does someone need to have experience with yoga to benefit from the Virtual Studio? Not at all! Many people who join are brand-new to yoga. But for those who do know their yoga, it’s beneficial because we use a lot of techniques and poses that aren’t commonly used in the average yoga class. Do we need to commit a lot of time to see the benefits? No! Most of the classes are 30 minutes or less. There are some that are only 5 minutes, and some go up to an hour. So it’s more about committing little chunks of time on a regular basis, rather than committing to a dozen hours every single week. Do we need to be skinny, super fit, bendy or decked out in the latest activewear to do these classes? Firstly: you can rock up in your PJs if you want to! Secondly, these classes are designed to be inclusive – you can be whatever size, fitness level and flexibility level and still reap the benefits. Do we need fancy equipment? A few of the classes incorporate props, but there are always at-home alternatives you can use. Many people use pillows and blankets as their props! However, you can always filter the classes to find a prop-free video if you need. Are the classes appropriate for people who have pain or ongoing injuries? If you have a condition or injury that might impact your ability to engage in physical activity, I always recommend getting clearance from your health professional first. With that in mind, the majority of classes are gentle and have variations to suit almost any issue. For example, some of the classes can be done while seated. Some of the more advanced classes may not suit for some types of injury or pain that affect the function of your muscles. If you’re unsure, you’re welcome to contact me directly about a specific class and whether it’s right for you. What if we need a little extra support with anything? I’m here to help! I make sure that I’m available for people to ask questions. Feel free to reach out if you need anything. Ok, you’ve got us: how do we sign up? If you’re ready to prioritise YOU, make time to move well and feel well, head to this link to join! The doors are open until Sunday 15th March. Have you wondered if yoga might help you? Yoga has become the "in thing" over the last few years, and you only have to do a quick search online to see everything from traditional styles of yoga, to beer yoga, chicken nugget yoga and goat yoga! (Not even kidding!)  But is yoga a good option if you have pain?
Here's a lot of reasons I like yoga as a pain-friendly exercise.. Low Impact Movements Many yoga sequences are slow, gentle, low impact movements. There's no need for jumping, running, hopping, or other high energy movements that can put a lot of force through your joints. Moving in these slow, controlled ways can help keep your muscles and joints happy and healthy. Improve Your Balance Practicing yoga can challenge your balance, it can be a little tricky at first if you're not used to shifting your body weight or if your proprioception is a little out. But practice makes perfect, and by improving your balance you can reduce risks of things like trips, falls or rolling your ankles. It Can Be A Full Body Work Out Unless the class specifically is targeting a certain area, most of the time you'll get a pretty well balanced work out for your whole body. You'll also be doing stretching and strengthening moves without needing to push yourself too hard. Of course, there are many types of yoga classes, and some are designed to be much more physically challenging, so if you have pain choose a gentle class like a Slow Flow or Yin style, and talk to your yoga teacher about any limitation you have so they can keep an eye on you if they need to. Stress Buster Exercise naturally produces amazing brain chemicals that help reduce our stress hormones. Combine that with mindful breathing, purposeful movement, and the calming environment and you have a very powerful stress buster! So Many Choices! There are just so many choices in where, when and how to practice. Yoga studios are abundant in Melbourne. But with the internet, YouTube and smart phones, you can also choose to practice at home, at the beach, in the park, literally anywhere with enough space to roll out a mat. Online classes also means that you can pick the length of class you can manage on the day, even if thats just 5 minutes per day. Join A Community By joining a class at a studio, you can meet people who are there for similar reasons. A lot of studios also offer memberships to make it affordable to go regularly, and run workshops or events. Build Great Habits By booking in for the same yoga class each week, you create a routine. Even one class a week makes a difference! Its your You Time, your time to move your body, push thoughts out of your head, breathe a little deeper, and know that you've nourished your body and brain. You Can't Win At Yoga There's no prizes or championships for yoga. No medals for being the most flexible. Winning isn't your purpose in yoga, you can just be exactly how you are on the day and move your body in a way that feels good. Some days you'll feel more or less mobile, but its all about you, not the person next to you. Modify The Moves To Suit You A lot of poses have different stages, and its unrealistic to expect to jump straight into the most advanced version of a pose. Speak to your teacher and they can modify poses to make it gentler and more comfortable for you. Taking a modified position that isn't painful is always better than forcing yourself into an advanced position that hurts. Want to try yoga, but you're not sure where to start? If you're local to our Knoxfield clinic, then my favourite yoga studio near us is Hark Yoga on Burwood Hwy, Ferntree Gully. You can try an intro pass for $30 for 14 days of unlimited classes - personally I can highly recommend their Body & Mind classes, its a great combination of movement and meditation. Hark Yoga also have a 21 Day Challenge starting on 2nd September, and we're contributing some Myotherapy gift certificates to the goodie bags! |
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