The following Yin sequence has been designed by Andrea Kwiatkowski. It is only suitable for those with Yin experience and should not be done by anyone with medical conditions which affect their practice. Please consult Andrea after class for further guidance. Click here to find out more about Yin and Meditation, as part of our Focus: On series.

Thank you to Andrea for so generously sharing these powerful practices with us.

BACKBEND SEQUENCE

SPHINX 5 MINS

SEAL 5 MINS

HALF SADDLE 3 MINS EACH LEG

CAMEL 3 MINS

SADDLE 8 MINS

CATERPILLAR FWD BEND 5 MINS

SAVASANA

Three Questions: Rachael Moore

What yoga teacher has had the most influence on you?

RACHAEL: I have been lucky enough to have met and been taught by some really amazing teachers over the last 16 years . Each one in their own way has had an impact not only in my own evolving practice but the way I develop as a teacher myself. I really do believe you are drawn to particular teachers/styles of yoga at certain times in your life that will enrich and evolve your practice as well as yourself as an individual. My very first yoga teacher was Camyoga’s Iyengar teacher Karen Stamper. Karen had a huge impact on me as she was responsible for igniting this little flame in me that has lead me to where I am today. My first pregnancy teacher Francoise Freedman was also hugely influential in demonstrating to me just how powerful and transformative the practice of yoga could truly be. More recently, vinyasa flow teacher Claire Missingham and Beverley Nolan have continued to inspire me with their knowledge and passion for this beautiful, ever constant but evolving practice.

Which is your least favourite yoga pose?

RACHAEL: Hmmm, tricky! I think that actually depends on whats going on for me at the time and as cliche as it sounds, the ones you don’t particularly enjoy are usually the ones that can offer you the most ! Core strengthening poses are always challenging for me, as are arm balances for the simple reason that they are hard work and extremely humbling!! However, the flip side of that is that there is always somewhere to be aiming for, to keep you interested and switched on to the sensations in your body as they arise. It is a constant voyage of discovery so whats not to like!

What is the best way to build up strength for chaturanga? I find lowering down slowly really difficult as my arms are quite weak.?

RACHAEL: Chaturanga is a really strong demanding pose and although visited frequently in a flow class is often not ‘taught’ in a step by step way. To avoid injury, Chaturanga demands huge core and upper body strength as well as careful attention to alignment. Whilst building up towards the full pose, there are a few ways of building the upper body strength required. One way is to practice against the wall. Stand a few feet away, arms level with the chest. Slowly lower toward the wall, bending the elbows so the forearms are at a right angle and the forehead comes to the wall. Hold for a breath (or two!) and then slowly press back. Gradually build up the number of times you can comfortably repeat this. Other ways to build the necessary strength is to come to plank and before lowering, lower the knees to the ground before lowering your body or come to the knees, chest and chin variation both of which develop your strength and awareness of alignment. Dolphin (forearm dog) and forearm plank are also great for building core and upper body strength. In terms of your alignment, always ensure your wrists are in line with your shoulders and never ‘behind’ as this can cause huge stress in the wrist joint.

Rachael Moore teaches Yoga Flow, Pregnancy Yoga, and Active Birth at Camyoga. Click here to view her weekly classes and here for details of her next Active Birth Workshop.

These tasty muffins are so filled with vegetable goodness, but if that puts off the kids then there’s no reason they ever need to know! We’ve made them with butternut squash but this recipe works just as well with courgette if that’s what you have in. If you’ve a sweet tooth then you could whip up a quick batch of vegan icing, otherwise a dusting of icing sugar works just as well. Here we’ve topped them with rolled oats before baking, which adds a pretty touch and an interesting texture. These measurements are American cups. It’s absolutely worth getting yourself a set – they make baking and cooking a whole lot easier. Just use a 250ml mug if you don’t have a set of proper measuring cups.

2 cups butternut squash, grated

2 cups sugar

3 1/4 cups flour

1/2 cup plant-based oil (ie. sunflower)

1/2 cup apple sauce

1 tsp vanilla essence

1 1/2 tsp baking powder

1 tsp bicarbonate of soda

2 tsp cinammon (or less, if preferred)

1 tsp salt

1/2 cup raisins

1/2 cup walnuts or pecans, chopped

handful of rolled oats

Method

1) Preheat your oven to 180 degrees and grease your muffin tins or line them with muffin cases. Leave the grated squash in a sieve over the sink so that it drains for around an hour. Squeeze out the remaining moisture.

2) In a large bowl, mix the squash, sugar, oil, apple sauce and vanilla. Add flour and other dry ingredients and mix until just blended. Fold in the nuts and raisins.

3) Fill muffin tins with the batter, sprinkle with the oats, and bake for 18-24 minutes, or until knife inserted in center comes out clean. Tops should be golden brown. Allow to cook fully on a rack before eating.

Yes that’s right, vegan fudge is possible! And guess what? It not only tastes absolutely delicious but is a whole lot easier to make than the traditional, dairy-laden stuff. So what are you waiting for? This is the perfect dose of sweetness for when you need a little bit of an afternoon or after dinner pick-me-up, but it also works really well as a gift too. Line a pretty box with greaseproof paper, arrange your sliced fudge inside, wrap up with a bow and, hey presto, a tasty treat lies in store for someone special!

1/2 cup maple or date syrup

1/2 cup high quality cocoa

1/2 cup coconut oil

1/2 cup pistachios

few drops of vanilla essence

pinch of salt

Method

1) Chop the nuts and lightly toast them in a heavy based frying pan, or in the oven. Melt the coconut oil in a small saucepan over a low heat and set aside.

2) Sieve the cocoa powder into a large bowl. Slowly add the warm coconut oil and the date syrup. Stir in the vanilla essence and salt. Finally add the nuts and combine thoroughly.

3) Pour into a lined square baking pan, refrigerate until solid. Simple!

The following Yin sequence has been designed by Andrea Kwiatkowski. It is only suitable for those with Yin experience and should not be done by anyone with medical conditions which affect their practice. Please consult Andrea after class for further guidance. Click here to find out more about Yin and Meditation, as part of our Focus: On series.

Please keep an eye on the blog over the coming weeks as we will be posting further exclusive Yin sequences designed by Andrea, who has been so generous in sharing these powerful practices with us.

TWIST SEQUENCE

SHOELACE 3 MINS EACH SIDE

SEATED SPINAL TWIST 3 MINS

HALF SADDLE 3 MINS

SADDLE 5 MINS

CROCODILE 3 X PUSH UPS

TWISTED ROOTS 3 MINS EACH SIDE

SAVASANA

The following Yin sequence has been designed by Andrea Kwiatkowski. It is only suitable for those with Yin experience and should not be done by anyone with medical conditions which affect their practice. Please consult Andrea after class for further guidance. Click here to find out more about Yin and Meditation, as part of our Focus: On series.

Please keep an eye on the blog over the coming weeks as we will be posting further exclusive Yin sequences designed by Andrea, who has been so generous in sharing these powerful practices with us.

SEQUENCE FOR YIN /YANG 45 MINS
RECLINED BUTTERFLY 5 MINS
SQUAT 3 MINS
BUTTERFLY 5 MINS
SHOELACE 5 MINS EACH SIDE
TRIPOD X3 EACH SIDE
SPHINX 2 MINS OPTION SEAL EXTEND ARMS 3 MINS
INFANT POSE 1 MIN
SWAN 5 MINS EACH SIDE
SAVASANA

The latest addition to Camyoga’s schedule, Yin and Meditation offers a fully rounded practice with a mindful approach. Yin yoga is a slow paced, floor- based practice which focuses on releasing the pelvis, lower spine and hips, freeing up the flow of energy (‘qi’) in the body. It was first taught in the 1970s by Taoist yoga teacher Paulie Zinke and has since been developed by prominent teachers Paul Grilley and Sarah Powers. Unlike Zinke, who posited the practice as a complete method in itself, both Grilley and Powers emphasise passive Yin as a complement to other, more active forms of movement and exercise.

Yin poses are typically held for several minutes, allowing the practitioner to cultivate a deep sense of inner silence. As such, it is a practice which works very well in conjunction with, or as a precursor to, meditation. Whilst the poses are being held, the teacher typically engages in what is known as a “dharma” tallk, comprising philosophical teachings, thoughts and sometimes poems. Although many Yin poses will be recognisable to practitioners of other styles of yoga, in Yin they are given different names, to emphasise the fact that they should be performed in a different (passive) manner. Camyoga’s Yin and Meditation class is suitable for all students with an existing flow-based practice.

Click here to view our Yin + Meditation classes

GREAT FOR: flexibility, relaxation, sports people.

Forrest Yoga is a contemporary style of yoga which is physically intense, deeply healing and internally focused. It is named after its founder, Ana Forrest (pictured), and draws from both Sivananda and Iyengar traditions.

Designed to treat typically modern aches and pains such as back pain, neck strain and tense shoulders, Forrest Yoga uses powerful breathwork to release both physical and mental tension, breaking down emotional blockages. Poses are held for long periods of time, with props used to ensure the practice is suitable for all bodies and even students with injuries. Core strengthening, in order to support a healthy back, is a key element of all Forrest Yoga classes.

Forrest Yoga does not require strength or flexibility; it only requires a willingness to learn how to feel authentically and respond honestly. The tenets of the method are breath, strength, integrity and spirit. This style has found particular application in overcoming negative patterns of behaviour, and has been effectively used to treat addictions, eating disorders and even post traumatic stress disorder. Forrest developed this style of yoga after fighting with her own demons over many years. As such, the style cultivates a sense of strength and positivity, encouraging students to walk their own path, regardless of any perceived stumbling blocks or limitations.

Click here to book into a Forrest Yoga class!

GREAT FOR: core strength, flexibility, weight loss, back pain

As you might have read recently in the Cambridge News (read article here), Camyoga are teaming up with Woodlands Surgery on Bateman Street to offer Mindfulness sessions to the general public. After GPs at the surgery tried Mindfulness with Camyoga they simply had to get behind these sessions and offer their support. The first session, an Introduction to Mindfulness workshop, costs just £20 and is open to everyone. Click here to find out more and to book your place.

This week we met up with Dr Emma Tiffin, of Woodlands Surgery, to ask her a few questions about her experiences of mindfulness. Here’s what she had to say!

Energy balls seem to be cropping up everywhere, from health food stores to yoga studios. They make a great raw, vegan alternative to sugar-packed cereal bars and other unhealthy snacks. Often they contain lots of protein and healthy fats too! Did you know that once you have the ingredients (which are readily available from shops such as Arjuna on Mill Road) these are a piece of cake to make? All that’s required is a food processor. Here’s one simple version to get you started, but the possibilities are endless – try experimenting with coconut, spirulina, dried cranberries and cashews. Let us know your favourite energy ball combination using the comments section below!

1 cup dates, pitted

1 cup almonds

1/2 cup walnuts

2 tbsp chia seeds

1 tbsp sunflower seeds

1 tbsp cinnamon

1 tsp ground ginger

1 tbsp coconut oil

1 tbsp raw cacao powder

1 tbsp hemp protein powder

1 tbsp water

extra cacao powder for dusting

Method

1) Blend the nuts and seeds in a food processor until almost flour-like. This could take up to a minute depending on the power of your blender. Add the remaining ingredients and continue to blend.

2) Roll the mixture into little balls. Place the remaining cacao into a dish and roll each ball in this until coated.

3) Place the balls on a sheet of non-stick baking parchment and place in the fridge until chilled.