We returned to Yoga Bhavan in silence. My mind was distant, wrapped in a mist of memories from the temple. I could not forget her— the glow of Ruhi’s form, the ethereal beauty of her spirit as she was finally released. The sight of her had struck something within me, and now that she was gone, I felt hollow, like a light had been extinguished.

Days passed, and I felt myself spiralling deeper into a quiet sadness. I hardly ate, hardly spoke. The cave, once filled with the comforting scent of burning herbs and the soft echoes of Yogi Ji’s chants, felt empty. I could not shake the vision of Ruhi. I yearned to feel that sense of divine beauty and love again, and my heart ached with a strange longing I could not understand.

Yogi Ji noticed, of course. One evening, as I sat by the fire, lost in my thoughts, he joined me, a quiet warmth in his gaze. “Muni,” he said gently. “You look tired. The path of release we walked with Ruhi was powerful, and sometimes the heart holds onto what it needs to release. Do you feel this, too?”

I nodded, my voice barely a whisper. “Yes, Yogi Ji. It is as if I left a piece of myself back in that temple. Her face… it was like seeing love itself. I feel… empty without that vision.”

He nodded knowingly, his eyes softening. “What you experienced was a glimpse of divine beauty, Muni—a beauty that is, in truth, all around us. It is easy to lose ourselves in it, to let the attachment weigh down the spirit. This is a part of the journey many seekers face. But you, Muni, must come back to yourself, to your own heart.”

Despite his comforting words, the ache only grew. Soon, my sadness began to seep into my body, and I became feverish, weak. Bushie, the snow leopard who always brought a touch of cheer to our cave, sensed my state, and lay beside me, nuzzling me with gentle affection.

One evening, when I was shivering with fever, Bushie’s worried eyes met Yogi Ji’s.

“Is there nothing we can do?” Bushie asked, his voice unusually solemn. “He looks worse each day! See Yogi Ji – this, your student, cannot even control himself – let alone teach anyone else!”

Yogi Ji placed a hand on my forehead, frowning slightly. “The fever is from his heart’s longing,” he said softly. “But we will care for him. Muni, it is time for rest and healing.” He motioned to Bushie. “Bring me the holy tulsi and the shankhapushpi leaves. We will make him a tea to cool the fever and calm his mind.” As Bushie dashed off, Yogi Ji murmured to me. “Tulsi is a sacred plant. It is said to calm the spirit and purify the body, while shankhapushpi helps to bring clarity to the mind. Combined, they can ease both the heart’s ache and the fever.” He brewed a strong tea of tulsi and shankhapushpi and sat by my side, gently urging me to drink. As I sipped, he began a soft Chant, the Maha Mrityunjaya Mantra, his voice wrapping around me like a warm blanket: “Om Tryambakam Yajamahe Sugandhim Pushtivardhanam Urvarukamiva Bandhanan Mrityor Mukshiya Maamritat.”

As he repeated the mantra, I felt my breath deepen, as if each word drew me back from the abyss of my sorrow. Over the following days, Yogi Ji continued to care for me, but the ache in my heart lingered. Every time I closed my eyes, I saw Ruhi’s face— radiant, serene, untouchable. It was as though my soul had brushed against something eternal, and now, the ordinary world seemed pale, almost lifeless.

One morning, I awoke to find Yogi Ji seated beside me, a deep concern etched in his gentle features. Bushie lay curled up by my side, his fur comforting against the cold cave floor, his eyes watchful. “Muni,” Yogi Ji murmured softly, “I can see that your spirit is burdened by this memory of beauty. But know this, even beauty can become a trap if we cling to it too tightly.” He touched my shoulder lightly. “We must learn to see beauty as a reflection of the divine all around us, rather than a possession we wish to hold .”

I tried to smile, but the effort drained me. “I understand, Yogi Ji, but it’s as though I’ve glimpsed something so profound, so… perfect. And now it’s gone, leaving me hollow.”

Yogi Ji investigated the distance, his expression grave. “This emptiness, Muni, is part of the soul’s purification. But you cannot walk this path alone.” With a quiet but powerful intention, Yogi Ji closed his eyes and began chanting a mantra unfamiliar to me. His voice reverberated through the cave, ancient syllables carrying a weight I could feel vibrating within my bones. The air shifted, growing thicker and warmer, as though it were filled with unseen energy.

Suddenly, a figure materialised at the mouth of the cave—a figure clad in deep red and gold robes, his presence both serene and imposing. The man’s eyes were wise and clear, his face weathered with age but radiant with compassion.

“Yogi Ji,” I whispered, “who is he?”

Yogi Ji smiled, his eyes twinkling with a quiet reverence. “This, Muni, is Lama Tenzen, a friend from lifetimes ago. He has come to help guide you through this darkness.” The lama approached me, placing a warm hand on my shoulder. “Muni,” he said, his voice soft but strong, “the beauty you seek is within you, yet your heart has mistaken it for something external. Let us bring your spirit back into harmony.” Lama Tenzen reached into a small pouch tied around his waist and withdrew a delicate, shining powder—a blend of Tibetan medicine. “This is made from precious metals— gold, silver, and a rare herb that grows only in the highest Himalayan peaks. In Tibet, it is known to restore balance to the mind and spirit.”

He mixed a small portion of the powder with warm water and held it to my lips. “Drink, and feel the healing power of the mountains within you.” I drank the mixture, feeling a warmth spread through my body, a grounding sensation that seemed to pull me back from the depths of my longing. My fevered body began to cool, and a calmness replaced the restless ache that had plagued me.

Yogi Ji then sat beside me; his gaze f illed with compassion. “Now, Muni, we will work to release this attachment fully. Breathe with me—deeply, with awareness.” He instructed me in a breathing practice – Anulom Viloma Pranayama, the alternate-nostril breathing. He closed one of his nostrils with his thumb, inhaling deeply through the other, and then alternated. I followed, my breaths unsteady at first but gradually growing steady.

“Through this breath, Muni,” he said gently, “you balance the left and right energies in your body, helping the mind f ind peace. With each inhale, breathe in the strength of the mountains. With each exhale, let go of the attachment, of the image you cling to.”

We continued the practice until I felt a profound stillness settle within. Lama Tenzen then guided me in another technique known as the Bhramari Pranayama, the humming bee breath. Placing my fingers on my forehead and closing my ears with my thumbs, I inhaled deeply and hummed on the exhale, letting the vibration fill my head and chest.

“This vibration,” Lama Tenzen explained, “is a sound of the universe, a reminder of the unity within all things. Each hum is a way of coming back to yourself, to the truth that resides within.”

The deep hum resonated within me, vibrating through every cell in my body, easing the pain that clung to my heart. I felt an inexplicable lightness, as though the weight of Ruhi’s memory was dissolving into the air around me. Bushie, sensing the change, gently nuzzled my hand, his cool fur soothing against my fevered skin. “You’re coming back to us, Muni,” he whispered with a glint of relief in his eyes. “Yogi Ji and I missed you.”

The next day, as I sipped on another herbal concoction prepared by Yogi Ji—this time a blend of ashwagandha for strength and Brahmi for mental clarity. I found myself more present, more rooted in the here and now. Lama Tenzen watched me, his gaze steady and serene.“Now, Muni,” he said, “let us move beyond these thoughts, beyond the mind itself. I will teach you a mudra—a hand gesture—to support your journey. This is Gyan Mudra, the gesture of knowledge.”

He brought his thumb and forefinger together, forming a circle, while the other fingers remained straight.“Place your hands in this mudra on your knees while you meditate,” he instructed. “It will help to quiet the restless mind, to connect you to a deeper wisdom. And as you meditate, focus on the Maha Mrityunjaya Mantra that Yogi Ji chanted. Let its sound be an anchor.”

I followed his guidance, bringing my hands into Gyan Mudra and reciting the mantra silently. Gradually, my mind grew quiet, and a profound peace settled within me, replacing the longing that had once seemed unbearable.

Days passed, and with the guidance of Yogi Ji, Lama Tenzen, and Bushie, I regained my strength. The memory of Ruhi, once sharp and painful, softened into something beautiful yet distant,

a reminder of the divine beauty that resides not only in others but also within.

One evening, as the sun dipped behind the mountains, Lama Tenzen prepared to leave. He placed a hand on my shoulder and looked into my eyes with a gentle smile. “Muni, remember that beauty is fleeting in form but eternal in essence. When you feel lost, turn within. There, you will find what you truly seek .”

Yogi Ji nodded in agreement; his eyes filled with pride. “The journey is long, Muni, but you have taken a great step. Remember that every experience, even painful ones, are steps along the path to wisdom.”

I watched Lama Tenzen disappear into the mist, his red and gold robes blending into the twilight. Bushie nestled beside me, and I sat with Yogi Ji, gazing at the stars above, feeling a deep gratitude fill my heart.

For the first time since I left the temple, I felt whole again. And in the silence, with only the soft rhythm of my breath, I realised that the beauty I had seen in Ruhi was not lost, it was now a part of me, guiding me forward.

Kundalini – Memoirs of a Yogi, to be continued in next month’s YOGA Magazine …..

“Many say that life entered the human body by the help of music, but the truth is that life itself is music.” – Hafiz

Sound entrainment is rooted in science. It holds a profound place in the physical, mental, emotional, spiritual, energetic, and mystical planes. Let’s take a deeper dive into this phenomenon.

Sound is Creation. Sound is Energy. Sound is Vibration.

What we hear, feel, and perceive through the ear, skin, and bones is vibration. Every atom, cell, molecule, gland, and organ absorbs and emits sound. Made from 99.99% pure quartz and ethically alchemised with precious gemstones, rare metals, minerals, rare earths, musical notes, geometry, colour, and alchemy by Crystal Tones, the crystal bowls amplify, transmit, and store energy. When the mallet chimes the crystal bowl or moves around its rim or upper third, the sides of the bowl move back and forth, creating a vibration. These vibrations, or sound waves, permeate the body, identifying dissonance, stress, and anxiety.

The pure sound harmonics of alchemy crystal bowls attune to the fundamental vibrations (or notes) of the billions of cells in the body. Sound massages the cells, making them more vibrant and vital. Scientific evidence has shown dramatic changes in the colour, shape, and surrounding auric field when soft, gentle, and harmonious acoustic sounds are played.

Our cells respond to particular notes, and sound harmonises the frequencies so that, after several minute intervals, the body, mind, heart, and belly begin to dive into deeper states of consciousness, enabling profound healing across the nervous system.

Modern scientists and doctors integrate sound vibration from crystal and Himalayan bowls as a holistic alternative and healing pathway for treating patients. It is safe and non-invasive, clearing disturbances within the energy field to bring release, balance, and harmony to the electromagnetic field. The intention is to enhance and stimulate the mind and the body’s ability to heal itself. Dopamine levels increase while cortisol decreases, stimulating the production and number of white blood cells to strengthen the immune system.

“Every experience is unique to the individual and will differ with every sound journey. You simply need to arrive as you are because the bowls will meet you exactly where you are. The healing is there if you are open to it .”

My workshops have been described as ‘an intimate journey with the Self.’ They begin with movement meditation to open the physical body, followed by breathwork to balance the nervous, mental, and emotional systems before leading into a guided meditation and deep yoga nidra sleep.

Open, expansive, and fully receptive to the magic and power of sound, I weave a soundscape of vibrations with my harmonic set of nine Crystal Tones Alchemy Sound Bowls, Crystal Pyramid, and Koshi Elemental Chimes.

Sound journeys are relaxing, meditative, and harmonising, moving energy exactly where it needs to reach, change, or heal. Sound is a powerful healer, shifting and unraveling clarity around thoughts or emotions that may feel stuck. Sometimes, it reveals answers to questions we didn’t even realise we were asking. However, the experience may not always be comfortable and may involve an old injury, memory, or experience resurfacing. Trust that if you are receiving the gift of sound, it is because you are meant to be in that moment to receive its magic. You may not always realise it at the time, but it will later unfold and manifest in unexplainable ways—the mystery in the mysticism. T he benefits of sound therapy are profound. These bowls are truly unique pieces of sound art, loved by musicians, yogis, teachers, healers, meditators, and people from all walks of life.

So, what happens at a Sound Journey workshop?

I hold space for students in my unique and authentic workshops, regularly hosted at Yoga Life Studio in Eastbourne as well as in London. My Sound Journey workshops open our senses to receive the magic of sound through every cell in our physical, mental, emotional, and spiritual bodies. We start with a gentle yoga practice to open the physical body, followed by a pranayama practice to balance the nervous, mental, and emotional systems before leading into a guided meditation, opening the channels of our spiritual self. We embody the tools to become receptive to the magic of sound.

I then immerse you in a sound journey, weaving a soundscape of vibrations with my Crystal Alchemy Sound Bowls, Crystal Pyramid, and Koshi Elemental Chimes. Sound is Creation. Sound is Energy. Sound is Vibration. Creation, energy, and vibration are the pulsations of Spanda in the traditions of Tantra in Yoga—the contraction and expansion of everything around and within us. Syncopating with the pulse of life, the magic of sound moves energy exactly where it needs to reach, change, or heal.

Sound is a powerful healer, shifting, unraveling, or bringing clarity to thoughts or emotions that may feel stuck, or expanding our awareness into a deeper knowing and consciousness. Nourishing and nurturing a state of deep relaxation, the alchemy sound bowls meet us exactly where we are. Alongside group workshops, I also offer private Crystal Sonic Therapy sessions for those seeking a more personalised healing experience.

Sonal Thakrar’s journey is one of integration—where the structured world of law meets the fluidity of spirituality. A lawyer for over two decades, she realised her childhood dream, becoming a partner at a leading London law firm by 32. Yet, she always knew she was more than just a lawyer. Alongside her legal career, she immersed herself in Bhakti, Yoga, and Sound Therapy, discovering a deeper resonance with life. Today, Sonal seamlessly bridges her corporate and spiritual worlds, teaching yoga and guiding transformative sound journeys. Known for weaving myth, mantra, and wisdom into her sessions, she aligns energy, breath, and prana with the rhythms of life. With 1100 hours of yoga teacher training and advanced Crystal Sonic Therapy certifications, Sonal creates immersive experiences using her Crystal Tones Alchemy Sound Bowls, meeting each individual exactly where they are. � � www.sonalthakrar.com | @sonalthakraryoga

There’s no denying that routines and daily rituals bring a sense of grounding and cadence to our lives. They take us away from the grind and toil of everyday life, and offer us precious moments with our inner self that allow us to show up more for ourselves and thus our life as a whole. Without our daily rituals, many of us would start prioritising everything outside of us, and wouldn’t respect our own boundaries.

THE ROLE OF AYURVEDIC RITUAL

Ayurvedic rituals are more than just practices. They are designed to help you take advantage of the day’s rhythm and guide you toward a more desirable Inner Climate® – this is the ideal state inside the human body that allows life within us and thus our own life to thrive. In fact, ancient Ayurvedic literature is loaded with countless morning rituals that would eat into your afternoon if you were to practice them all. So here I’m going to introduce you to six of my favourite practices, which you can gradually incorporate into your day.

TONGUE SCRAPING

This is one of the few Ayurvedic rituals that doesn’t utilise oil. It takes less than 30 seconds and can stimulate Agni, enhance taste, and help you clear morning gunk from your tongue so you can enjoy a fresh day of digestion and consumption. It is exactly what it sounds like: scraping your tongue. You need a simple U-shaped metal device called a tongue scraper to perform this practice, ideally done after brushing. Just as cooking in the kitchen can leave grease on the ceiling, digestion can leave residue in the digestive tract that accumulates as a thin film on the tongue. Additionally, an idle, closed mouth through the night gathers slime and bacteria that show up as a white coating on your tongue upon waking.

If not scraped out, we end up consuming this film with our breakfast – neither tasty nor healthy. The practice of tongue scraping in the morning gets rid of this unwanted coat in an effective and simple manner.

ABHYANGA

You may have heard of abhyanga oil massage in some form or another. Ayurvedic hair and beauty brands have popularised hair abhyanga or hair oil massage. One of the essential practices of dinacharya, the Ayurvedic daily rituals, abhyanga entails massageing your body with oil, ideally before you jump into the shower. The first benefit of abhyanga is touch: How often do we get touched, or even touch ourselves, amidst the busyness of the modern world? Touch promotes the release of oxytocin, the cuddle hormone that instantly throws the body into the parasympathetic or “rest and digest” mode. More than anything, abhyanga helps you to restore the health of the microbiome that lives on your skin. Like nasya, you will learn more about this and other benefits of abhyanga later in the book.

NIGHTTIME FOOT MASSAGE

Traditional Chinese Medicine and Ayurveda both value the soles of the feet for their ability to manipulate and enhance prana, our life force. The feet contain marma points, energy centres where prana is concentrated. By massageing these points, prana can be stimulated and even released when blocked. Foot reflexology in TCM is based on a similar philosophy. Meridians that carry qi and flow through the body and its organs can be accessed through the feet. After the solar productive phase, it is natural for prana to weaken at night. A nightly foot massage sets trapped prana free and regulates it so you can sleep and repair effectively. If you’ve ever experienced a foot massage, you probably know that it is a beneficial practice that relaxes your body and has the ability to promote deep sleep and reduce anxiety as well as nighttime cramps, but you are probably unaware of the more significant impact it can have on your wellness.

ALTERNATE NOSTRIL BREATHING

This daily ritual comes from the philosophy of yoga, but I have taken the liberty to include it here since yoga and Ayurveda are close relatives. Our breath has the ability to regulate and enhance our prana. Just as the two hemispheres of the brain function differently, so our left and right nostrils carry unique pranic energies. The right nostril is believed to carry more solar, warmer energies, and the left nostril carries moister, lunar energies. I am not surprised that the liver, our highly metabolic organ, is located on the right side, and our heart and spleen are on the left. Depending on the time of day and condition of the body and mind, one or the other of the two nostrils may be more active.

NASYA

The nose is often overlooked in its potential to create inner balance. The only time our nostrils usually get attention is when they are blocked. But the nose is the gateway to the brain, bypassing the blood–brain barrier. This means that anything that enters the nose has direct access to the brain, and scientists are now studying the nose as a route for effective drug delivery to the brain. Just like many other current scientific discoveries, Ayurvedic science articulated this 5,000 years ago in a very specific statement: Nasa hi Siraso dwaram, meaning “The nose is the only gateway to the brain.”

So, the time-tested and safe practice of nasya, or applying drops of herbal nasal oil to the nostrils every single day, nourishes your brain. Ayurveda believes that nasya’s benefits extend beyond brain health, memory, and prevention of Alzheimer’s disease, to promoting healthy sinuses and hair, reduction in headaches and allergies, and rebuilding of the microbiome in the ENT passages. You only need a bottle of Anu Taila nasya and 20 seconds of your day. Anu Taila is a unique herbal oil with specific herbs that target the health of this area of the body. However, if Anu Taila is unavailable where you live, start with plain sesame oil or look for another nasya oil. For now, get mentally comfortable with the idea of putting drops of oil up your nose; it’s more comforting than you can imagine.

OIL SWISHING

Oil swishing is therapy for your oral health. Simply swishing coconut oil or sesame oil in your mouth for 5 to 10 minutes each day after tongue scraping can save you thousands of dollars at the dentist. While the scientific jury has still not given again helps replenish the mouth’s environment, ensuring that pathogens, bacteria, and bad breath don’t stand a chance. It can also help to whiten teeth and strengthen jaw muscles.

Oil swishing is therapy for your oral health. Simply swishing coconut oil or sesame oil in your mouth for 5 to 10 minutes each day after tongue scraping can save you thousands of dollars at the dentist. While the scientific jury has still not given again helps replenish the mouth’s environment, ensuring that pathogens, bacteria, and bad breath don’t stand a chance. It can also help to whiten teeth and strengthen jaw muscles.

grown up eating fresh foods according to Ayurvedic principles her entire life, it seemed unreasonable to her that she now had to deal with her new health status. She went from one doctor to another, but no one had an answer for her. She was prescribed steroids and immunosuppressants. A friend referred her to a kinesiologist for her aches and pains, and she agreed to go but without any expectation of help. She was shocked, as the skillful kinesiologist asked her about her gum health and whether she had had any treatment in recent years. It turned out that a root canal that went bad had remained unidentified, infecting her blood, and causing severe inflammation in her body: the root cause of her condition. Addy did what was required to fix the broken root canal and fully recovered from her condition. Addy’s story proves that gum health affects your overall body and caring for them is more important than we think.

The practice of alternate nostril breathing regulates prana by balancing solar and lunar and bringing you back to homeostasis – warm and moist. If you were to practice alternate nostril breathing, you would notice that it instantly brings calm and grounds you in the present moment. Moreover, regular practice can help with anxiety, ailments, hormonal imbalance, sleep, and moods.

Until my early teens, I was a feisty, hot, and dry individual. You’d think that electricity flowed through my body at a high, irregular speed. Shortly after my 15th birthday, my father suggested that I go for a 10-day silent Vipassana retreat, and that changed my life. During the first three days of Vipassana, I was asked to notice my breath in a non-judgmental manner during the 13-hour meditation days. As hard as this was, I noticed something peculiar. My right solar nostril was significantly more active, especially in the hot afternoons, and more so when I felt aggravated or impatient.

As the days progressed, breath awareness became a part of me, and I carried it even beyond the meditations. When I slept well, the left lunar nostril got a chance to shine, and if I were awoken by a nightmare, I would be back to the solar right. Over time, I have learned to use my breath as a clue to what is happening in my mind and body. At the same time, alternate nostril breathing has allowed me to take advantage of both – the right and the left, the warm and the moist.

These six rituals are enough and fairly easy to incorporate into our modern day lives. I want you to think of these rituals as more than just prescriptions by an Ayurvedic doctor.

© Inner Climate – is the ideal state inside the human body that allows life within us and thus our own life to thrive.

Nidhi Bhanshali Pandya is the author of “Your Body Already Knows: Intuitive Ayurveda 21 Days to Reset your Gut, Sleep, Mood and Health,” priced £16.99. She is also a NAMA-certified Ayurvedic Doctor known for making this ancient science accessible and practical. She is a faculty member at the Shakti School of Ayurveda and leads coaching programs, including the Ayurvedic Nutrition course on Onecommune.com. Follow her on Instagram: @my_ ayurvedic_life

The Retreat Host is leaving the retreat?’ Baffled and bewildered, I repeated, ‘The retreat host is leaving the retreat!’ Repeating the words in an attempt to make sense of it. To try and take it in.

As the morning sun rose in Mandrem Goa, a group of women sat huddled around a Hotel breakfast table, staring back at each other blankly. Mouths open, eyes wide in disbelief.

The Retreat host is leaving the retreat. The host that never really hosted, was leaving her own retreat. Leaving a group of women who had travelled to the other side of the world, alone.

Never in my wildest dreams could I have expected such an outcome from my bucket-list retreat.

The idea of India, a Retreat in India, had caught my attention right from the start over, a year ago. A retreat promising Yoga, to experience culture, all while staying in a luxury Villa. I was in. Hook, link and sinker.

For 12 months, I had saved and really looked forward to the trip of a lifetime

.Having qualified as a Yoga teacher my year had been spent planning, and setting up my own business. Teaching Yoga and hosting my own events and day retreats. India was to be my reward. It stood for so much, represented so much. All the effort, all the planning I had been putting into my events, my retreats. For two weeks I could forget all that. Forget being the host and have someone else entirely take the reins.So on the 4th of January I excitedly boarded a plane to Doha. A short stop-over, before finally arriving in the early hours of the morning to glorious Goa. As a solo traveller I was delighted to discover that two other retreat guests had made similar plans to arrive before the retreat was to begin. Three nights followed staying in an Eco Village. Run by the most beautiful host. Who was gracious and couldn’t do enough. Nothing was too much. It was a glorious blur of laughter, of sunsets, of flavour and of ease. Which all came to a sudden and abrupt halt on Day One when the Retreat began.

Arriving into the Hotel reception on Day 1 of the Retreat I could sense the disorder. A mix up with the Hotel Rooms, meant the Host was now staying at another location. Later that evening, a confusing opening ceremony followed by an impersonal dinner. A flippant and flighting suggestion to introduce ourselves, was how the Retreat began.

A melody of malfunctions followed over the next few days;

• Issues with Guests bedrooms that were visibly damp and no real suggestion to rectify or get an alternative.
• An ever changing Schedule
• A disjointed and disconnected display from the Host of not eating Breakfast or lunch with her Guests.
• The host declared they wouldn’t be attending a scheduled excursion.

As a result of these, and many more malfunctions, three of the Guests choose to make alternative plans and not continue with the Retreat.

The remaining guests hoped a sense of coming together or comradery would follow. All hopes were dashed when the calamity of chaos came to a climax when the Host suggested an evening out.

The evening began with the Host leaving two of the Guests behind.

On Arrival to the suggested location for the “ecstatic dance” we were met with an Isolated, run down shack in the middle of nowhere.

As we started to display our discontent, even the taxi driver was shaking his head with distaste.

Returning to the safety of Mandrem for a group dinner, provided an

“The retreat host is leaving the retreat. The host that never really hosted, was leaving her own retreat.”

opportunity to sit chatting, getting to know each other. Yet our host sat sullen and sulking. The remaining days felt awkward and disconnected.

So, there we were, back to the start of this Story having breakfast at the Hotel together minus our host.

It was there we found out our host was leaving her own Retreat flying out later that evening.

A comical suggestion of a closing ceremony was suggested. An invitation to wear white. To stand smiling stupidly for the pretend picture of the pretend Retreat was just a step too far.

So, I declined and my response? How could I possibly attend a closing ceremony to close something which had never really opened, and that was the last thing I heard. Bizarrely, the Host began blocking her guests.

I had travelled the world on Retreats. Attending retreats while going through the lowest points on my Healing Journey and I started to thank God’s Grace for the professional, competent,

Hosts that I had been lucky enough to have been held by over the years.

I had travelled to India to a Retreat not to host, not to hold space but, in the absence of a Host at times, I felt I had to almost step into a role.

The last days passed by with the remaining guests trying to make the most of it. As each guest left, they were seen off safely. Guided home. One by One. Until there were three.

Back to that pre-retreat bubble of laughter, of connection and of safety. Yet that too had been tainted by the previous day’s events.

Tired and frustrated we watched our last Sunset and as we left Mandrem beach, a lone Pink Sun Hat sat surrendered.

As I said goodbye to Goa that evening, I found myself also saying Thank You.

Thank you for the important lessons learnt on this Trip, lessons I will hold dear and remember but also, Thank you to the incredible Women (and Man) that I shared this crazy Journey with.

In the absence of a Host, we all in our own ways stepped up and in doing so, Stepped closer together. Coming together in absence of a host. The “Mandrem 12”.

We started as a group of strangers, and even despite the calamity and chaos, became a group of friends.

“Travelling, it leaves you speechless, then turns you into a storyteller.”

Tara Thompson is the Owner of – “The Quest Yoga.” She is a Trauma informed Yoga Teacher, Restorative Specialist and Retreat Host.The Quest Yoga was born out of Tara’s own healing journey from Trauma from which she learnt some powerful lessons. Her intention for her Events/Retreats is to help people discover those lessons for themselves.Tara is passionate about her work. She believes it is a privilege to hold space for people and that the work of Hosting and Holding Space for people, deserves a level of Respect and Integrity.

Beauty, according to Ayurveda, is not just about surface-level perfection, it is an outward reflection of inner vitality, balance, and well-being. True beauty radiates from a nourished body, a calm mind, and a peaceful spirit. When we care for ourselves holistically, our skin glows with health and vibrancy. This is why Ayurvedic beauty rituals go beyond mere skincare, they are acts of self-care, honouring the connection between our emotions, diet, and environment.

In this special week-long journey, we will focus on Ayurvedic face and neck care nurturing the skin with time-tested treatments that enhance natural radiance. These daily rituals will help detoxify, hydrate, and rejuvenate your skin, while also promoting a deeper sense of balance and well-being.

Your 7-Day Ayurvedic Facial Beauty Ritual

Each day of this journey focuses on a different aspect of skin nourishment, layering treatments to bring out your natural glow. Follow this plan to experience profound self-care while enhancing your skin’s health. I often do this with my students at least four times a year, make it a seasonal ritual.

Day 1: Cleansing the Canvas

Start with a gentle yet effective Ayurvedic cleansing ritual. Harsh soaps strip the skin, so instead, use raw honey or a chickpea flour (besan) cleanser. Mix a teaspoon of besan with a little rose water or milk to create a paste, massage it onto damp skin, and rinse with lukewarm water. Thiscleanses while maintaining moisture and balancing your skin’s pH. Students find this cleansing one of the best they have used and far more benefits than really expensive cleaners. Make a batch and store it in a jar.

Why it works: Honey is naturally antibacterial and deeply hydrating, while besan gently exfoliates and removes impurities without disrupting the skin barrier

Day 2: Herbal Steam for Deep Detox

Give your face a herbal steam to open pores and release trapped toxins. I use a facial steamer to do this but it’s just as effective to boil water with dried rose petals, neem leaves, and chamomile flowers. Pour into a large bowl and drape a towel over your head and let the steam bathe your face for 5-7 minutes.

Why it works: Neem is antibacterial, rose hydrates, and chamomile soothes inflammation. This process helps prepare your skin to absorb nutrients better in the days to come.

Day 3: Exfoliation for Cellular Renewal

Buff away dullness with a gentle Ayurvedic scrub. Mature skin benefits from mild yet effective exfoliation that renews without irritation. Combine finely ground oats with a pinch of turmeric, almond powder, and a few drops of honey or yogurt. Massage gently in circular motions before rinsing. For deeper exfoliation, try a soft herbal Ubtan (Ayurvedic face scrub) using chickpea flour, sandalwood powder, and a few drops of rose water. Use this once a week to maintain skin clarity.

Why it works: Oats soothe and exfoliate, turmeric brightens, and almonds provide nourishment. Gentle exfoliation encourages cell turnover, smooths fine lines, and enhances absorption of subsequent treatments without stripping natural oils.

Day 4: Deep Hydration with a Nourishing Mask

Now that your skin is cleansed and prepped, it’s time to infuse it with hydration and nutrients. Create a face mask using mashed ripe banana, a teaspoon of raw honey, and a few drops of saffroninfused milk. Apply for 15 minutes before rinsing. I love to do a visualisation and image the mask deeply hydrating and firming my skin. Remember that beauty comes from within and relaxing, listening to a beautiful piece of music or meditation adds to the whole process.

Why it works: Banana is rich in potassium and hydrates deeply, honey retains moisture, and saffron enhances glow and evens skin tone.

Day 5: Marma Point Facial Massage

Ayurveda places great importance on marma points, energy centres in the body. These are similar points that are used in acupuncture and tapping treatments. Using warm sesame or almond oil, gently massage your face and neck in upward strokes. Focus on pressure points at the temples, along the jawline, and between the brows. Tapping gently but firmly over the whole of the face after you have massaged it brings blood to the surface and a glow.

Why it works: Facial massage improves circulation, reduces puffiness, and stimulates collagen production. It also has a calming effect on the nervous system, reducing stress-related skin issues

Day 6: Cooling and Tightening Treatment

Use a cooling treatment to refine and tighten the skin. Soak cotton pads in chilled rose water and place them over your face for 10 minutes. For extra toning, apply fresh aloevera gel as a light mask before rinsing. I also like to splash my face with cold water.

Why it works: Rose water soothes and tightens, while aloevera deeply hydrates and reduces inflammation, leaving the skin refreshed and firm.

Day 7: Glow-Enhancing Ayurvedic Elixir

Finish your week with a radianceboosting treatment. Mix a few drops of kumkumadi oil (a precious Ayurvedic blend with saffron, sandalwood, and other botanicals) with your regular moisturiser. Gently press into your skin before bed. You can make your own version by adding 15 strands of saffron oil to 100ml of carrier oil , I use sesame seed oil, leave to infuse for 10 days , shake, strain and use.

Why it works: Kumkumadi oil is known as ‘liquid gold’ in Ayurveda, revered for its ability to brighten, repair, and deeply nourish skin over time.

Enhancing Your Ayurvedic Beauty Ritual

Beyond this 7-day plan, integrating simple Ayurvedic habits into your daily routine can extend the benefits of your skincare regimen. Here are some additional tips:

• Hydrate with Warm Water: Sip warm water infused with fresh lemon or fennel seeds throughout the day to flush out toxins and maintain skin clarity.
• Eat for Glow: Favour cooling, hydrating foods like cucumbers, pomegranates, and coconut, while reducing inflammatory foods like sugar and fried snacks.
• Prioritise Rest: Beauty sleep is real—deep, restorative rest allows your skin to heal and renew naturally.
• Daily Sun Protection: Apply natural sun protection like coconut oil or aloevera gel before stepping out in the sun.
• Facial Yoga: Regular facial exercises help tone the skin and improve blood circulation, enhancing a youthful glow.

• Oil Pulling: Swishing coconut or sesame oil in your mouth for 10-15 minutes each morning detoxifies the body and contributes to clearer skin.
• Herbal Teas for Radiance: Drinking teas infused with tulsi (holy basil), licorice root, and fennel can support skin clarity and balance Pitta dosha, which is responsible for inflammation and sensitivity
• Night time Ritual: Before bed, apply a few drops of almond or rosehip oil to the skin and gently massage in circular motions. This locks in moisture and allows deep overnight repair.
• Mindful Stress Reduction: Since stress affects skin health, incorporate daily mindfulness practices like meditation, breathwork, or journaling to maintain emotional balance

Linda Bretherton, with over 40 years of experience as an Ayurveda Master Trainer, has dedicated a lifetime to mastering this ancient science. Trained in a traditional Vedic monastery, Linda has shared this profound knowledge by training hundreds of students and contributing insightful articles to various magazines. Today, she underscores the vital relevance of Ayurveda in addressing contemporary mental health challenges and relieving stress through holistic, natural practices. For more information or to explore a personalised wellness plan, contact Linda Bretherton. Ayurveda Master Trainer At Home with Ayurveda linda@lindabretherton.com www.lindabretherton.com

One of the things that makes life so challenging for many people is that they are walking around with an inherited set of beliefs that don’t make them any healthier, happier, or more connected to themselves and others. The foundational practices will help you become more attuned to the real you—the eternal you who existed way before your mind and heart were taken over by limiting beliefs and ideas about who you are and how reality operates. As you get into a rhythm with them, you’ll gain a greater sense of clarity that helps you connect to your highest needs, and the beliefs that actually support you to tap into your full potential.

For example, these days I don’t necessarily end my evening with all the practices if I’m in my house in Colorado, in a town of 800 people—because the beautiful natural environment and peaceful setting ends up clearing any residual negative or chaotic energy that might be lingering in the air. However, if I’m traveling to a city like Los Angeles or New York, then I’m around lots of people or situations that might be energydraining or triggering, as well as being exposed to external stimuli that may affect my well-being. On those occasions, I might double up on the foundational practices by doing them in the morning and the evening.

I recommend going all in with the foundational practices at first, maybe even doing them repeatedly throughout the day so you can build a higher level of mastery. This will help you develop a more intuitive sense of what you need over time. As I said, if these four practices are all you take from this book, that’s great. You’ll definitely notice a huge shift in your energy levels, mood, connection to yourself and others, and your ability to optimize your time and energy throughout the day.

Have fun, and sweet dreams!

1. Learn and Open Your Third Eye, Ears, and Heart

If you’re reading this book, I’m willing to bet you’re probably sensitive to other people’s energies, meaning you can feel it when someone else is anxious or overwhelmed, but also when they’re happy and relaxed. It’s likely that the energy enters in your body (also known as the chakras) are open, which is great! But the downside may be that these energy enters are overactive. If so, you could be bringing all that heightened energy into your sleep. That might be okay if you’re mostly hanging out with a lot of enlightened, happy, peaceful, relaxed people! But the truth is, highly sensitive people are usually picking up on both obvious and not-so-obvious vibes. And, given the fact that we don’t exactly live in a generally relaxed society, if you’re highly sensitive, you may be carrying excess negativity and anxiety into your sleep—which you most certainly don’t want to do!

During sleep, you’re supposed to recharge and refuel. But if you’re carrying other people’s energy, you’re more likely to have nightmares, astral travel to dark and heavy places, and wake up feeling drained, overwhelmed, and as if you didn’t get a lick of sleep. So, for starters, right before you go to bed I encourage you to never fixate on people who triggered or hurt you. This first tool focuses on setting an intention to release any negative energy you might have absorbed throughout the day. By doing so, you’ll be taking back the sacred period of time that constitutes your sleep—a time for healing, recharging, rejuvenating, getting information, and connecting with your higher self. The three steps of this practice will help you to release any negative energy so you can experience the kind of peaceful calm essential to generate miracles.

Step 1: Release the Debris of the Day from Your Third Eye

Your third eye is a powerful energy center that activates your intuition. You don’t want negative, lower-level energies polluting it, so you want to first clear out the influences of the day by releasing toxic energies from it. Say to yourself, “I’m ready to release whatever is draining my third eye of energy and vitality, and to bring in my intuitive power and highest vision.” Imagine white light (some people may resonate more with a violet or gold light) coming down from the skies, sending all the gunk in your third eye outside of you with a giant whoosh. Now, feel the light filling your third eye, rejuvenating and recharging it, and replacing it with positive, lovebased energy.

Step 2: Clear Out Your Ears

A lot of people don’t realize that we also have energy enters in our ears, which, like the third eye, are constantly picking up words, thoughts, beliefs, and vibrations from others. You don’t want this energy to invade your sacred slumber! After you’ve cleared out your third eye, say to yourself, “I’m ready to release whatever is draining my ears of energy and vitality, and to bring in only the most loving words, thoughts, beliefs, and vibrations.” Visualize that the same light as before is coming through your ears in the form of a little tornado, clearing out any harsh or unkind sentiments that infiltrated your ear chakras throughout the day. Now, imagine this light is brightening your ears, filling them with words and sounds of kindness and positivity.

third eye, say to yourself, “I’m ready to release whatever is draining my ears of energy and vitality, and to bring in only the most loving words, thoughts, beliefs, and vibrations.” Visualize that the same light as before is coming through your ears in the form of a little tornado, clearing out any harsh or unkind sentiments that infiltrated your ear chakras throughout the day. Now, imagine this light is brightening your ears, filling them with words and sounds of kindness and positivity.

Step 3: Unblock Your Heart of Toxic Attachments
Finally, it’s time to unblock your heart of any toxic attachments that are making you feel disconnected from yourself and others. Your heart center is primarily where you store all the negative energy you’ve absorbed throughout the day. Your heart also has the largest and most powerful electromagnetic field in your body— so you want to make sure it’s clear of any negative influences. After you’ve cleared out your ear chakras, say to yourself, “I’m ready to release whatever is draining my heart of energy and vitality, and to bring in love, joy, and rejuvenation.” At this point, feel that same light you imagined whirling around your heart center, pulling out any toxic influences and making your heart shine bright and strong.

2: Raise Your Vibration with Three Questions
It’s so important to raise your vibration—which will make you feel like you can move mountains—and it’s even more important to raise your vibration before you go to bed. I’ve found that this practice can be especially effective when it comes to turning your thoughts into reality. In fact, I’ve seen students and clients manifest what they want within 24 to48 hours of doing this practice!

When you’re in a high vibration, you attract other high-vibration people, situations, and experiences. All you have to do is ask yourself three simple questions:

1. What am I grateful for?
2. What did I do right today?
3. What experiences do I wish to create, and what emotions do I want to accompany those experiences?

For the first two questions, focus on simple joys, even if you had a really bad day: “I’m grateful I have a roof over my head. I’m grateful for the air I’m breathing. There wasn’t any traffic on my morning commute. My boss complimented my work. My daughter told me the advice I gave her meant a lot. “As you reflect on these questions, you’ll feel both a sense of peace and excitement for all the beautiful things that are coming your way. Next thing you know, this high-vibrational energy will accumulate and flow into the next day, and you’ll start experiencing more of what you want.

3: Find the Higher Meaning

Sometimes, at the end of the day, we might feel discouraged about something that happened as if a door slammed shut on our fingers instead of opened with grace and welcome. We all experience disappointment, but this practice will help you transmute disappointment into possibility: What’s the higher meaning of this?

When “bad” things happen, it’s easy to feel punished. But it’s crucial to reframe these events. Consider how what you perceive as a disappointment might actually be leading you to the life you desire. Maybe the person who broke up with you, who seemed like such a good fit, is moving out of the way so your heart can make room for your true soulmate. Maybe your car stalling and making you late for an import-ant meeting is a reminder to slow down and smell the roses instead of constantly overworking yourself.

Be open to the idea that what’s happening in your life is exactly what you asked for, even if it doesn’t seem like it. It’s making space for the new you who’s emerging . . . who’ll be here faster than you think. If you’re in pain, it’s not permanent.

For example, if you’re suffering the loss of a relationship, what you often can’t see in the moment is that this opens the door to a truer love. In a lot of cases, our pain breaks open our hearts to deeper compassion, understanding, and wisdom, as well—as long as we have faith that there’s a purpose to it all. So, have faith that there is a higher meaning, and that what you want is right around the corner.

4: Connect with the You Who Has It All

There’s a version of you right now who has it all. This version of you exists in the quantum field of possibility and is already living your best life with all the abundance, joy, peace, love, and wellness you could imagine. So, after working through the first three practices, I want you to set a simple intention. Say to yourself, “I choose to connect to the highest version of me, the one who has it all.

“Next, imagine white light pouring down from the sky, going through your head and filling your entire body. Follow the light as far as you can go, beyond the edges of Earth and the
solar system. Go to the very end of this cosmic light, and then beyond. Sense that your higher self is here, living the life of your dreams.

Don’t feel the need to force anything. You don’t even have to visualize all the things you want, although you are free to do so. Just let yourself be bathed in the energy of this glorious version of you. At first, your experience might feel subtle or even a little awkward. Just stick with it, and I promise you’ll come to understand why this exercise is so awesome. Most people don’t receive images in this place.

It’s likely that the energy of the highest version of you will come through sensations, feelings, or just a sense that you’re connecting with something bigger than you.

As you make these foundational practices an intrinsic part of your life, everything will change. You may find your-self seeing, hearing, and sensing the loving presence of your highest self. Bathe in that vibration, allowing it to change you—because it will. I personally love falling asleep in this state, because I usually wake up with a greater sense of connection to that version of me. This only ends up magnetizing even more of what I want—and sometimes, miracles I didn’t even think to ask for!

MORE RESOURCES AND FREE DOWNLOADS

Master the four foundations of energy work! Download the Guided Energy Cleansing Meditation Audio to walk you through the foundational practices and clear your energy before bed. Listen here: https://dothisbeforebed. com/resource

OLIVER NIÑO– The Healer You Can’t Hire.

Oliver Niño is the world’s most sought-after healer that you actually can’t hire. Oliver has a waiting list of over half a million people from 100+ countries. One of his recent healing events attracted over100,000 people lined up to learn from Oliver, and experience his spiritual teachings.

Personal development guru Tony Robbins says: “Oliver is a gifted healer, whose energy healing practices would benefit those looking to experience more joy, inner peace, and wellness in their lives.” Actress and businesswoman Jessica Alba says: “There’s a unique magic to his work—he channels pure positivity, love, and light, leaving you feeling deeply at peace and more connected to spirit after just one session. Fashion designer Donna Karan says: “Thank you so much, Oliver, for your compassion and passion for us all.”

Oliver is known for his signature “1 Day Healing Experience” where Oliver spends an entire day healing anywhere from 2,000-5,000 people at the same time. People have walked away from this event reporting “instant and life-changing results” because they’ve experienced more progress and healing in one day than they’ve had in decades. This has led teams of researchers to study his unique healing methodology.

Oliver is on the speed dial for presidential families, philanthropists, and change makers worldwide. He’s also often referred to as one of Silicon Valley’s “best kept secrets” and is the behind the scenes “Spiritual Advisor” for some of the most well-known billionaires, CEOs, and tech founders.

Explore
New Places

Wild Souls Retreats

Wild Souls Retreats is dedicated to create extraordinary experience and lifetime memories by connecting like-minded people from all over the world that share the same hunger for life, freedom and adventure. Passionate about yoga, travel and lifestyle, we offer self-hosted yoga retreats with amazing teachers. Creating events that go beyond the expected, we are paying attention to every detail. Welcoming you at unique locations, offering you an unforgivable experience and excellent local superfood to nourish your body.

Our retreats for 2025
– Italy Dolomites Winter Retreat | 2 – 8 Feb
– Mexico Yoga & Spiritual Experience | 23 – 29 March
– Italy Rome Yoga & Art Retreat | 24 – 27 April
– Turkey Cappadoccia Twilight Horizons | 1 -6 June

Let’s be honest—what comes to mind when you hear the word Yoga? Maybe it’s an image of someone twisting into a pretzel, or perhaps you imagine peaceful music, candles, and a mat rolled out in a sun-dappled room. But beyond the serenity and stretch, Yoga has some serious clout when it comes to improving your functional movement.

And what’s functional movement, you ask? It’s the kind of strength, balance, and flexibility that helps you carry shopping bags, tie your shoes, lift your kids, and do life with less strain and more ease. So, grab a cuppa and get comfy, because we’re diving into how Yoga can quite literally move you in the right direction—whether you’re reaching for the remote or running for the bus

What is Functional Movement, Anyway?

Before we discuss Downward Dogs and Warriors, let’s define our terms. Functional movement refers to the daily movement patterns we use—walking, squatting, reaching, twisting, bending, and lifting. When these movements are compromised due to poor posture, lack of flexibility, or weakness, even simple tasks can become challenging or painful.

Yoga is a secret weapon in keeping these movements smooth, strong, and safe. Why? Because it focuses on exactly what functional movement requires: flexibility, balance, core stability, and coordinated breathing. It’s like a full-body maintenance check rolled into one beautifully flowing practice.

Strength without the Grunt
Let’s start with strength. Now, you won’t bulk up like a bodybuilder doing Yoga, but you will build incredibly useful strength. Yoga uses your ownbody weight for resistance, and holding postures like Plank, Chair Pose, or Warrior can be surprisingly challenging.

Take Chair Pose, for instance. You squat as though you’re sitting down— except there’s no chair. Your thighs burn, your core is working overtime to keep you upright, and your arms are reaching upwards. It’s a full-body effort. And the best part? You’re not just working muscles in isolation like you might in a gym. Instead, Yoga strengthens movement patterns, meaning you’re training your muscles to work together in harmony—just like they need to in real life.

This kind of strength training helps stabilise joints, support your spine, and reduce the risk of injury when doing everyday tasks. Carrying groceries or hoisting a suitcase into the overhead bin suddenly becomes a lot less daunting

Flexibility: More Than Just Touching Your Toes

Okay, let’s talk flexibility. Yes, Yoga helps you stretch and lengthen muscles—but it’s not about forcing yourself into the splits (unless you’re into that, of course).

More importantly, Yoga encourages functional flexibility, the kind that keeps your muscles and joints mobile and healthy.

Think about how often you bend, twist, or reach in a day. Those movements can strain your body if your muscles are stiff or shortened (thanks, desk jobs). Yoga poses like Forward Fold, Cat-Cow, and Low Lunge work to gently open up your hips, hamstrings, shoulders, and spine, helping you move more freely and comfortably. And here’s where breath comes into play. In Yoga, we synchronise movement with breath—inhale as you lift, exhale as you fold. This conscious breathing encourages the nervous system to relax, which in turn allows your muscles to release more deeply into each stretch. It’s like tricking your body into becoming more bendy— clever, right?

Balance: More Than Standing on One Foot

Ever tried standing on one leg while putting on your socks? If you’ve wobbled like a jelly, you’re not alone. Balance is often overlooked until we realise we don’t have much of it. And as we age, maintaining good balance becomes even more crucial to prevent falls and injuries. Yoga is brilliant for improving both static and dynamic balance. Postures like Tree Pose or Half Moon require not just leg and core strength, but also mental focus and breath control. The more you practise these poses, the better your body gets at engageing the tiny stabiliser muscles that help you stay upright and steady. But balance in Yoga is about more than just physical stillness. It’s also about body awareness—knowing where your limbs are in space and how they move in relation to one another. This proprioception (fancy word alert!) is essential for moving safely and efficiently in everyday life.

Breathing: The Unsung Hero

Let’s zoom in on one of the most underrated parts of Yoga: the breath. Known as Prānāyāma in yoga-speak, breathwork isn’t just woo-woo fluff— it has a real, measurable impact on your movement, stress levels, and overall health. In traditional Yoga, it is emphasised that all Yoga postures are done with conscious regulation of breath, which is definitely the secret ingredient to manifest the profound benefits of all Āsana-s.
When you breathe deeply and rhythmically through Yoga movements, you oxygenate your muscles, increase circulation, and calm your nervous system. This reduces tension and allows for a greater range of motion. Ever noticed how your hamstrings feel tighter when you’re stressed? That’s no coincidence— stress tightens muscles and restricts movement. Breath helps unlock that.
Plus, focusing on the breath keeps you present. You’re not thinking about your to-do list while trying to balance in Eagle Pose—you’re just trying not to fall over! That mental presence enhances the mind-body connection, making your movements more intentional and coordinated.

“You’re not just working muscles in isolation like you might in a gym. Instead, Yoga strengthens movement patterns, meaning you’re training your muscles to work together in harmony—just like they need to in real life.”

Everyday Wins: Yoga in Real Life Now, let’s tie it all together. You might wonder, how exactly does stretching on a mat translate to the real world? Great question. Imagine this: You’ve been practising Yoga for a couple of months. One day, you bend down to pick up a box, and—ta-da!—your back doesn’t twinge like it used to. Or you notice you can reach the top shelf without needing to do that awkward one-foot hop. Maybe you find it easier to walk long distances or climb stairs without getting winded. These are the quiet victories yoga offers—subtle improvements that make a big difference in quality of life.

Here are a few functional movement benefits you might start to notice:

• Improved posture: You’ll naturally stand taller with a stronger, more aligned spine.
• Less stiffness: Those creaky morning joints? They’ll start feeling smoother.
• Better coordination: You’ll move more fluidly, with fewer stumbles or awkward turns.
• Quicker recovery: Aches and pains from other activities (or just sleeping funny) may fade faster.
• More energy: You’ll feel less sluggish during the day with better circulation and oxygenation.
  
  Gentle on the Joints, Big on the Benefits
  
  Another win for Yoga is its low-impact nature. Unlike high-intensity workouts that can be tough on the joints, Yoga is kind and adaptive. Whether you’re 25 or 75, there’s a style or level for you. Even people recovering from injury or manageing chronic pain can benefit from restorative or chair-based yoga practices. It’s this inclusivity that makes Yoga so powerful. You don’t have to be fit, flexible, or fancy to start—you just have to show up (preferably in stretchy trousers)

Making It a Habit: Tips to Get Started
Convinced yet? If you’re ready to give Yoga a go, here are a few tips to ease into it:

1. Start slow: You don’t need to launch into a 90-minute power session. Begin with a 10–20 minute routine a few times a week.
2. Find a competent teacher: Rather than randomly following loads of free classes online, find a qualified local teacher who can guide you appropriately through simple and effective practices.
3. Focus on consistency: Little and often is better than occasional heroic efforts.
4. Listen to your body: Some days you’ll feel strong, others you’ll need to rest. That’s okay.
5. Breathe, always: Even if your pose isn’t perfect, steady breathing is the key.
   
   Final Thoughts: Yoga’s Real Magic
   
   So, is Yoga just stretching? Far from it. It’s a dynamic, full-bodied, breathfuelled practice that trains your body to move better, feel better, and be better in everyday life. From getting out of bed without groaning to

gardening without injury, the benefits ripple out far beyond the mat.
Functional movement isn’t about being flashy or fit—it’s about being able. And Yoga helps you become more able in the most graceful (and surprisingly sweaty) way.
So, go on—roll out that mat, take a deep breath, and let Yoga help you move through life a little smoother, a little stronger, and a whole lot happier.

Namaste!

When I started my Yoga Journey in the 80s, I never imagined I would become a teacher. Yoga was this amazing system that re-introduced me to myself, and helped me connect with all things spiritual and magical. It was a totally transformative experience. I was lucky enough to have great teachers in both India and Sri Lanka. I was taught the breadth and depth of yoga and my life changed forever.

When I returned to England from Asia after two and half years away, I wanted to share my new found love of yoga with everybody. I really felt I had found the secret elixir of life. I soon found out that those I wanted to share yoga with, were not quite as enthusiastic as I thought they would be about learning this life changing system. It took longer for classes to fill than expected. I didn’t understand business or marketing, this was long before social media, which is now another consideration.

I realised that in order to share my love of yoga and support others, I had a lot to learn apart from yoga poses and breathing exercises. Yoga was magical for me, but others were more sceptical. That was decades ago, and things are very different now. Yoga is known and desired by many, for all its benefits. However, it is still important to understand the business side of things, without losing the Spiritual Teachings of yoga. I got lucky and enrolled on a Holistic Marketing Course that balanced the spiritual and sustainable. If your classes don’t fill up, they are not sustainable, it is that simple.

I have enjoyed transforming lives and sharing the deep alchemical aspects of yoga for well over three decades. I’m sharing my varied experience with you to demonstrate just how pivotal working with a mentor can be. And now I am a Mentor to many Yoga Teachers, Coaches and Therapists. I love being a catalyst for change, mining for magnificence with clients, finding the unique potential in each person and seeing the transformation and elevation that occurs.

1. YOGA PRACTICE MENTOR

A yoga practice mentor is someone with an extensive experience in the practice of yoga. Generally, hatha yoga. They help you improve your personal yoga practice. You want to be sure you are doing things correctly, before starting to teach others. Enhancing your home practice is a great way to grow spiritually. Teaching yoga requires a strong foundation in your own practice, and a mentor can help you to:

• Improve your asana alignment and sequencing.

• Develop your understanding and experience of postures and their benefits.
• Explore deeper aspects of breathwork, pranayama and meditation.
• Gain insight into yogic philosophy and its application in everyday life.
• Enhance your awareness and spiritual growth.

2. YOGA TEACHING MENTOR

While a strong personal practice is the foundation, being a skilled yoga teacher requires much more than your passion and knowledge of yoga postures. Some mentors specialise on the teaching aspects of yoga. A yoga teaching mentor, is great if you love yoga, have recently started to teach and need support to improve your teaching skills. There are so many subtle things that make a great yoga teacher. And a teaching mentor will help you hone your skills. You will need the ability to communicate clearly. You will need to motivate and inspire yoga students. And you will need to be natural and at ease, so you can connect well with students. If you are awkward and lack confidence, or you are nervous speaking to a group, it is not going to bode well.

A yoga teaching mentor can help you:

• Get clear and comfortable giving verbal cues without being verbose.
• Give hands-on adjustments, to those who give permission for them.
• Develop your class plans and sequencing.
• Navigate diversity and ability in your classes. There will be many different needs.
• Cultivate your unique style and voice, while maintaining the integrity of yoga.

A teaching mentor can provide great feedback and insights. This is valuable for new teachers, as you build confidence. It is also great for more experienced teachers; it helps you continue learning, stay current and develop as a teacher. Mentoring supports you to be an effective teacher who positively impacts students lives and creates meaningful yoga experiences for your students. The right mentor enhances the way you work and the benefits your student receive.

After taking the Holistic Marketing Course and working with my mentor, Andrew Ferguson, I started to really understand the bigger picture. I filled in the gaps and implemented what was actually needed to take my love of yoga out into the world, in a way that others would love. After a few months I was able to fill back-to-back classes, develop specialist workshops and offer retreats in sacred places like Glastonbury. I found my own unique way of teaching Yoga. Eventually specialising in my passion for working with Energy and the Chakras. After 10 years teaching yoga asana classes,

Yoga is a journey of lifelong learning, not just as a student, but also as a teacher. No matter how experienced or knowledgeable we become as yoga teachers and wellness experts, having a mentor can create acceleration in your work and be a transformative experience.

A mentor has already walked the path and can provide guidance, support and wisdom to help you as you journey. You may wish to develop your personal practice, enhance teaching skills and ultimately navigate the business aspects of the work you love to do.

Your personal practice is the greatest teacher, it is the foundation of everything. With a mentor guiding the physical and philosophical aspects of your individual practice, you will continue to evolve spiritually. This ultimately enriches, not just your own life but also your ability to guide others.

3. YOGA BUSINESS MENTOR

What many people fail to realise, as I did at first, is when you start teaching yoga, you are actually starting a business. In today’s world, being a yoga teacher often involves being a business owner and entrepreneur. When owning a studio, or running classes, workshops, retreats, or even online programs; manageing the business side can be extremely challenging for many reasons, especially for those who have never been self-employed. All the moving parts to operating a successful business take time, energy and money to learn, understand and master. It has to be done, if you want to share your passion for yoga with others.

So, if someone can fast track that process, and help you learn all the things you need to know: like promotion, admin, marketing, sales, finance, communication, the list goes on, then the sooner you start working with that person, the sooner you will get your desired results. Can everything be worked out by yourself? Yes, it can. But it often takes a lot of time and energy. When people have already walked the path before you, it is well worth enlisting their support, for speed and simplicity. A mentor will make the whole learning process, easier and quicker.

A business mentor will offer guidance on:

• Creating a successful and sustainable yoga business.
• The best ways to promote and market your classes, workshops and retreats.
• The administrative and legal aspects of teaching yoga.
• Navigating the digital world, social media, online platforms, apps etc.
• Getting the right balance, between business and the fundamental essence of yoga
• Maintaining your own spiritual practice and wellbeing, while running a business

Working with a yoga business mentor, helps you identify your place in the bigger scheme of things, so you can stand out in a crowded place. You need to ensure your classes reach the very people who need them most. One of my top values is integrity, it’s so important to me.

I made the decision to focus on yoga philosophy and the Core Energy System. This clarity of purpose, and publication of my first book, Opening to Spirit, saw things really change. I went from teaching classes in cold church halls, to being invited to work all over the world; America, Australia, Canada, Nigeria, Greece, Italy, France, South Africa, and many other places. I spoke at conferences, cruises and Caribbean retreats; sharing my love of yoga globally. Encourageing daily spiritual practice, meditation, relaxation, corporate wellness, prison yoga, and ways to reduce stress, create calm and Energise your Life programs. As a psychologist I also explored the Psychology of Yoga. It is important to recognise the numerous ways and places yoga can be shared, and the powerful impact it can have on our lives.

I think every yoga teacher and wellness expert can benefit from having at least one mentor. Who enables you, as you support others to be healthy, happy and fulfilled. I personally, have worked with many great mentors, all contributing something powerful to my journey. There are different kinds of mentors, for different stages. A good mentor can have a profound impact on your life and work. Let’s explore three types of mentors.

Having a mentor who understands the business side of yoga helps you not only create a sustainable business, but also ensures you maintain integrity and stay true to your values and passion for yoga.

FINDING THE RIGHT MENTOR

Choosing the right mentor depends on your individual needs and business goals. It differs at different stages of your journey. You may benefit from one mentor covering multiple aspects, or different mentors for various stages. A mentor is part of your support system, helping you overcome challenges, stay inspired, grow and continue learning.

Regardless of where you are on your yoga journey, a mentor will accelerate the process. Whether you are refining your personal practice, improving teaching methods, or mastering the business side of yoga, a mentor elevates your success in the ever changing world of yoga and wellness; so, you can do the work you love.

Caroline Shola Arewa known as the Energy Doctor aims to Energise and Empower. A leading figure in the worlds of Spirituality and Wellness. Shola has delivered her award-winning Energy based work internationally for over 3 decades. She’s a psychologist and author of five books, including bestsellers Opening to Spirit and Energy 4 Life. Shola is the founder of Enlightened Entrepreneurs, she offers a Certified Spiritual Coach Training program and Mentors Heart Centred Entrepreneurs worldwide. With a focus on Energy and the Chakras, Shola empowers you to reach your highest potential and manifest your own personal brand of magic, so you can share more of your purpose and passion in the world. Request your 30 min. discovery call. Shola.co.uk – IG:@sholasays

CONCENTRATION FOR AIR

Another method that works on the mental or intellectual level, which is the Air Element, is the method of concentration, usually performed throughout the yoga session, but specifically during meditation and pranayama , in which we observe or control our breathing. Interestingly when we observe our breath we are consciously in direct contact with the air element. Most teachers will instruct you during a yoga class to focus your mind on your breathing. This is another indication that the Air Element is linked to the mind or mental level (Vijnanamaya Kosha ) and not the energetic level.

STRETCHING FOR EARTH

The next method works on the physical level, therefore, on the Earth Element, and that is physical postures or asanas. This is why, in Hatha Yoga, asanas are performed with stillness in a particular posture, because the Earth Element does not move. Even though we have already stretched our body in vinyasa exercises like Sun salutation, those primarily affected the Fire Element, more than the Earth Element. This is why for the Earth we perform sitting or standing still in one position for an extended period, to be like a rock, or a mountain.

CHANTING FOR SPIRIT

And then, there is only one element left, the spiritual level or the Space Element, which in some traditions is called the Spirit Element. While we should approach yoga from a spiritual perspective, giving purpose and intention to our yoga class, a method specifically working only for that purpose, only for that fifth element, is chanting a mantra or, traditionally, a ritual called pooja, performed at the beginning with the intention to connect us with the spiritual world. And guess what? The pooja rituals are also designed on the concept of the Five Elements, but I will talk about that another time.

I hope you agree that these are the basic elements of a Hatha yoga class, meaning that perhaps yoga is based on the Five Elements of Nature, because Hatha yoga is often being presented as the original yoga or at least the closest to the original version.

MODERN YOGA STYLES

Of course, today, there are many different teachers and schools that are constantly changing traditions (trends ). I am not saying this is bad; perhaps they are even improving it, but the side effect is that sometimes, basic things are lost. For example, there are many yoga classes worldwide that do not include chanting mantras or rituals in the sessions. The reason for this is that they believe it has to do with Hinduism or some religion. But if we chant any word that connects us with the spiritual world, whether it is the name of a God in whom we believe or a pure sound like the mantra Om, the intention is connection with the whole Universe.

Another side effect of having so many different yoga styles worldwide, is that some of them stimulate one Element much more than others, which, while beneficial for some people, might be counterproductive for others. For example, Vinyasa, Ashtanga, Power Yoga, Hot Yoga, and many others stimulate the Fire Element much more than the others, and these are becoming popular because we live in a world where the Fire Element is stimulated the most in general, but that is a topic for another article.

CONCLUSION

To conclude this topic, I want to quote Sadhguru, one of the most famous yogis in the world: “The entire yogic system is based on the Five Elements , Fire, Water, Air, Earth, and Space. If you master over these Five Elements, you will not only master over yourself but over the entire creation.”

I hope I have given you a new understanding about yoga, and I hope I have inspired you to balance yourself using all the methods for all the Five Elements.

Next time, I would like to talk about the forgotten knowledge of the Five Elements in the chakras.

Om Nama Shivaya!

Marin Vayu, a mystic, yoga, and meditation teacher, is the author of books focused on the Five Elements. Following a transformative spiritual experience in India 25 years ago, he embarked on a deep exploration of ancient wisdom, including multiple visits to India. His journey culminated in a profound experience at the Great Pyramid in Egypt, where he received insights into the lost wisdom of the Five Elements of Nature. Together with his wife, he founded the famous Five Elements Retreat center in Croatia, where, over the last 10 years, they have led over 100 beautiful yoga and adventure retreats. https://yogaretreatcentercroatia. com/ https://marinvayu.com/ @MARIN_VAYU