I wanted to let you know that I follow the below guidelines for online teaching and video, as outlined by my insurer, FitPro…
The instructor must: Work within their area of knowledge and expertise, supported by a nationally accredited instructor qualification/certificate in the specific area of instruction and apply relevant health and safety guidelines at all times Pre-screen each participant prior to every training session. If the participant has any medical conditions, injuries or other conditions which may affect their participation in the proposed exercise activity they must gain consent from their GP prior to participation Assess the suitability of the activity based on the health and capability of the participant, follow any specific guidelines provided by the GP, adapt the exercise accordingly and closely monitor health and well-being Provide safe and effective instruction to prevent injury and promote health Ensure confidentiality of data in line with GDPR. Relevant permission must be gained in order to share content Limit class times to suit individual ability levels Limit class numbers to provide safe and effective coaching.
It is the responsibility of the participant to ensure: There is sufficient space to perform the exercises safely and move freely without obstacles or obstructions, free from furniture, equipment and other hazards – a minimum of four square metres per person Any equipment is safe and in a suitable condition for the activity being performed The surrounding floor space is entirely clear to remove any hazards that may increase the risk of slips, trips or falls There are no distractions throughout the duration of the session There is sufficient heating, lighting, ventilation and hydration.
In addition, the following disclaimer applies in respect of any pre-recorded sessions:
Please be advised that All About the Om yoga classes and videos are not suitable for pre-natal or post-natal women, and are for adults only. As with all fitness and exercise programmes, when using an All About the Om exercise video or online class, you need to use your common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness programme. By performing any fitness exercises without supervision, you are performing them at your own risk. All About the Om will not be responsible or liable for any injury or harm you sustain as a result of this fitness programme, DVD, online fitness video or information shared on our website. This includes emails, videos and text. In joining a class or using a video, you waiver your rights to taking legal action should you injure yourself.
In this world that we are currently living in, it’s hard to see those we care for face to face and have the connections of in-person contact. Over the past nine months I have taught more than 60 online yoga classes and although there’s no hands on adjustment and hug greetings at the door, they can still offer you a lot, both mentally and physically. But, don’t just take my word for it! See what my students have to say below. x
Without getting too hippy on you, as I have to say that’s not my personal yoga style, I do want to give you an insight into the importance of breathing.
It’s simple…right? It’s just breathing, we do it every day! And yet, it’s something we can so often take for granted, so much so that we don’t even do it properly. With the world in a constant state of turmoil and the only known being the unknown, I wanted to share with you five breathing techniques (pranayama) to help you find some calmness in your day to day life.
You don’t need to be a seasoned yogi, or own incense sticks, it’s all about taking some time for yourself and focusing on your breath. If you do suffer from any medical breathing conditions, such as asthma, you should consult your GP before you try any breathing techniques. It’s also best to be seated when practicing pranayama, as you may feel a little dizzy for the first time, breathing so deeply.
How deeply have you breathed today? Think about it. If you’re honest with yourself you probably haven’t taken a beautiful, proper breath all day. So right now, yes, go on right now, take a seat, roll your shoulders back and put your hands on your tummy. Now take in a deep, slow breath, in through the nose and feel your tummy expanding to its maximum. Only when you have reached that point should you exhale through the nose, again slowly. And again…a deep breath in through the nose, slowly, filling the lungs up all the way to the top, and release gently. Once you have the hang of it, allow your eyes to softly close. To begin with just do 10 of these breaths and every day maybe do a couple more. Notice how much calmer and less anxious you feel afterwards.
Brahmari – Bumble bee breath
One of my favourites, as it can feel a bit childish and like proper escapism! Again, find yourself a comfortable seated position, rolling the shoulders back, heart forwards. Place your fingers gently in your ears (or hands placed over the ears if you prefer) and take a deep breath in through the nose, just like you did in the yogic breath. As you exhale, keep your mouth closed and hum for the duration of the exhale. The sound vibrations are really calming, relieve tension and also help literally block out any distractions (both physical and mental) around you. Repeat as many times as you like, I tend to start with 10 as it’s a nice round number. If your mind starts to wander, don’t worry, that’s natural. Just start again from 10 and close your eyes if you can.
Sitali – cooling breathing
This pranayama technique is one of my favourites and especially good when the weather is hot, or you are feeling flustered, as it does exactly what it says on the tin! It’s great if you can roll your tongue, but no worries if you can’t, just bring the tip of your tongue to rest behind your top front teeth. In a seated position, as you take a deep, full breath in, have your mouth open and tongue rolled (or tongue to top teeth). As you exhale, close your mouth and breath out through your nose. Again, repeat for at least 10 breaths and allow your eyes to close, as this helps you relax further. Meanwhile, the air as you breathe in feels cool on your tongue, helping to cool you and calm you.
Nadi Shodhana – Alternate Nostril Breath
This is all about slowing down the breath. Seated, bring your index finger to your third eye (the space between your eyebrows) and let it rest there. Bring your thumb to hover above one nostril and your middle finger to hover above the other. Place your thumb on your nose, restricting the air into that nostril and take a deep breath in through the open nostril. Close that nostril with the middle finger and release the breath through the alternate nostril (that the thumb was closing). Now take a deep breath through the same side, place the thumb over the nose and release through the other nostril (that the middle finger was closing). Again, repeat for at least 10 deep breaths.
Ujjayi – Victorious breath
Also known as ocean breath, this is a really deep pranayama technique. Once you are seated, bring your palm up in front of your mouth (as though you are looking in a hand held mirror). Take a deep, slow breath in through the nose. As you exhale, for this first time, open your mouth and imagine you are trying to mist up that mirror (your palm) in front of you. Can you hear that almost ocean like sound at the back of your throat? Repeat that lovely inhale in through the nose and this time, you can lower your hand and as you exhale, keep your lips together, but still imagine you are trying to mist up a mirror and you can feel the breath at the back of your throat. Again, repeat for at least 10 breaths and close your eyes if you can.
Not all these pranayama techniques will suit you. You may love some of them, where others may just not sparkle with you! It’s all about listening to your body and your mind and helping find a moment of calm and stillness. Namaste.
Kate Ruberry-Shoemack normally teaches yoga classes in Frome and Boyton and currently is holding classes online on Wednesday evenings (7pm) and Saturday mornings (8am). Follow all_about_the_om on Instagram to find out more or visit allabouttheom.yoga.
One of the things I know my students who cam to my F2F class (remember them!?) loved, was the relaxation at the end with an eye pillow. Here’s how you can make your own, for yourself or loved ones this festive season.
Using the template below, cut out two rectangles of fabric – 18cm X 8cm. You can use any colours and patterns you like, but I would recommend using a cotton fabric.
Give the fabric a quick iron, to make sure it is nice and flat.
Along one of the short ends of the rectangle of fabric, fold the correct side of the fabric over by approx. 1cm and iron flat. Do this to both rectangles of fabric.
Place both of the rectangles of fabric together, with the correct side of the fabric facing inwards. Make sure the two folded edges are at the same end and are lining up.
Using a sewing machine, stich around the three edges of the fabric (excluding the folded edge) so both pieces of fabric are now joined on three sides.
Turn the fabric through so the correct side is now showing on the outside. Have a quick check that you have caught all the seams when you were sewing – we don’t want any gaps or holes!
Half-fill the fabric with a grain, like rice or pearl barley. You can include something like dried lavender, or fragrant oils if you would like.
Hold together the open edge and either sew together on a sewing machine, or if you want to be really neat, you can hand sew the ends together!