Awakening the spine

Here is a 10 minute sequence to awaken the spine.

FInd a comfortable seated position (elevate the hips with a folded blanket if your back is a little rounded) and ensure your base remains stable throughout the practice. Always move slowly and mindfully and work in a way that supports your body, breath and mind. It is worthwhile to consider what brings you to your practice today so that this may guide you to “work” appropriately.


Releasing muscle tension

For many people the stresses of daily life manifest in our physical bodies as muscular tension. We may hold fear, uncertainty, stress and anxiety in our bodies as tension. Over time this creates aches, pains and stiffness in the body leaving us feeling exhausted or even worse, leads to disorders and disease.  There is a wonderful technique called Progressive Muscle Relaxation (PMR) where you create tension in a muscle, hold for 8-10 seconds and then release. This action causes the muscles to relax, which triggers the relaxation response; the heart rate slows, blood pressure decreases, normal blood flow returns to the belly and digestion improves. As the physical body relaxes, the mind soon follows.

Now that’s better…..

For those students that find it difficult to relax the body in savasana (especially at the beginning of a yoga class), this may be a welcome alternative to restlessness and frustration some find in stillness.

Here is an audio that draws on the PMR techniques to help relax the body prior to an asana session or as a stand alone practice.


Bhava Yoga Teacher Training Program 2012

We are now accepting registrations for the 2012 Bhava Yoga Teacher Training program.


Bhava Yoga & Dance Centre is a self contained Yoga Centre nestled in the Warrandyte Valley. It has been open since 1986, and offers a full program of Yoga and Dance classes to Adults and Children. Our Teacher Training Course has produced many graduates who have moved out into the community and established themselves as Yoga teachers (myself included). We also have a percentage of trainees in the program who enroll to further their study of Yoga or to embark on a deeper personal journey.


The Centre itself is a beautiful and peaceful learning environment. Trainees take part in normal classes (day or night available) on our regular timetable gaining a unique opportunity to observe experienced teachers in action, and to practice their Yoga skills. They may participate in as many classes as they wish as part of the program. The class costs are included in their fees, as are 13 full day Intensives centred on the Yoga Teaching Method itself.

The Bhava Teacher Training Course is fully recognised by Yoga Australia which requires 300 hours of training over a 12 month period for a teaching qualification.

For more information, contact:

Gaye Boswell

Co Director of Bhava Yoga

0413 939 530

Earth connection……

It is easy to become disenchanted when our sense of stability is rocked to the very core. Fire, flood, earthquakes, cyclones and tsunamis have touched us all in some way in recent times. Events such as these bring up so many emotions: sadness, fear, disbelief but also faith, humility, compassion and hope. You may find it useful to consciously connect with the Earth energy through yoga postures such as child’s pose and tadasana, through warriors and tree poses. To reconnect and find the support and stability that you need at this moment.

In the words of Thich Nhat Hanh……

Walk and touch peace every moment.
Walk and touch happiness every moment.
Each step brings a fresh breeze.
Each step makes a flower bloom.
Kiss the Earth with your feet.
Bring the Earth your love and happiness.
The Earth will be safe
when we feel safe in ourselves.



Releasing emotional reactions held within the muscles

When one rests in savasana, we create an opportunity for letting go. Within the knots of our muscles, are emotional reactions from past experiences. As we surrender to stillness and our body begins to relax, these pockets of tension may rise to the surface of our awareness. It is important to make space for these thoughts and emotions, yet to remain unattached: to simply acknowledge and observe them. When the emotional reactions rise to the surface, the energy trapped within them is released. We may, as a consequence experience a sense of lightness and increased vitality.

Allowing 10 – 20 minutes of active relaxation is a wonderful way to begin your yoga practice. Choose simple techniques to focus the mind; watching the breath rise and fall, establishing sama vritti or equal breathing (where the length of the inhalation and exhalation are equal) or repetition of a silent mantra. Having found some level of stillness in body and mind, together with a release of energy trapped within the body as stress and tension, you can move into your asana practice with more ease, awareness and energy.

Namaste and blessings

Yoga Class @ 7/9/10

Kaya kriyas
gastric squeeze
alternate leg raises
reclined lunge
sukhasana vinyasa – twist, side stretch, forward fold with crossed arms
surya namaska – 2 rounds with focus on urdhva mukha svanasana / 2nd round with high lunge and twist and eka pada adho mukha svanasana through to pigeon

Dhyana – cross arms at chest and “play” fingers with silent mantra –
‘Sa’ – thumb and index finger (Infinity)
Ta’, – thumb and middle finger (Life)
‘Na’, – thumb and ring finger (Transformation)
‘Ma’ – thumb and little finger (Rebirth)