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The most common complaints I hear from students are related to muscle tension and stiffness due to chronic or acute back and joint pain. As a result from these problems, we suffer from poor posture, stress, tight shoulders, weak abdominal muscles and even depression.

Through Yoga and Pilates exercises, as well as better breathing techniques, many of these problems can be alleviated, and we can learn how to develop strength in the core muscles of the body, particularly along the spinal column, helping to move the body with comfort and ease so that there is less chance of injury.
Where do I start?

With the breath. Most of us do not know how to breathe properly resulting in a ‘disconnection’ from the mind and the body. Once we understand that the body cannot be moved without the breath, the more we can feel the body in its entirety. Full effective breathing can help alleviate issues highlighted above, and encourage healthier blood flow. Slow calm breathing results in relaxing the entire body so that blood pressure is lowered, helping to lower cholesterol levels.

Please ensure you check with your GP before you begin any type of exercise program.

  • Please visit my YouTube Sadhana Yoga and Pilates and Instagram @ sadhanayoga for lots of Meditation, Yoga Practices

These videos were filmed on DM Digital Global Television Network  hope you find them useful.

SHINE TV (DM Digital channel 802)



image taken from roadtoawakening.net
image taken from roadtoawakening.net

I have been brought up with the principles of Yoga to try to find compassion, love and kindness in all but trust me even Yoga Teachers can get stressed. Find the time to do what you enjoy. Take a warm bath with lavender oil, listen to music and dance, read a book, but better than all of that sit and do nothing. We need to lean to find stillness and that way we can move towards realising that things are not as bad as they may seem and we can learn to accept and enjoy what we have.

Meditation takes time, patience and energy. Meditation makes us face and be confronted by those things we don’t necessarily want to think about; states such as suffering and unpleasantness can lead the mind to distraction itself as a way of coping with life. But those parts of the Self need to be addressed so that we can learn how to live life with awareness and clarity rather than with fear and doubt.

Meditation is a learnable skill and there are times it can be difficult. But it doesn’t take long to find our seat, and with faith on the Self, we learn to look at things from a different view point, we learn not to live in ignorance, we acknowledge fear, anger, frustration and doubt but rather than those unwanted guests of suffering taking over our lives we learn how to breath them away. We learn to see the world clearly, acknowledge relationships beyond bad and good. It is then we can start to live our life for two main reasons – to be content and at peace.

With a couple of moments each day, when nothing else matters we feel as if time has stood still, and we embrace the pure bliss of silence and for that reason I cherish the moments of sitting and just being.

Start slow, be gentle and kind with yourself and once you have accepted who you are the rest will follow…I promise 

Benefits of Meditation

1. Lowers oxygen consumption and decreases respiratory rate.

2. Increases blood flow and slows the heart rate.

3. Calms the mind and develop inner peace.

4. Reduces anxiety attacks by lowering the levels of blood lactate.

5. Decreases muscle tension (any pain due to tension) and headaches.

But it does take time and that’s fine. There are not many ‘rules’ to meditation but try to follow the guidelines below and always seek the support of a qualified Meditation Teacher:

  • Before you start the practice, write down how you feel don’t think about it too much its a quick way to de-clutter the mind.
  • Sit on a chair or floor – if this isn’t possible lie down but you may fall asleep!
  • Breath naturally (in and out through the nose)
  • I find that writing down how I feel at the start and end of each practice can help me to ‘sift’ through clutter and unnecessary thoughts.
  • It must be noted that although some meditation practices can seem quite simple, it is advised that you learn seek guidance from a Meditation Teacher so that they can guide you through your practice.
  • Dont sit for too long at the start, 5-10 minutes is a great start

Types of Meditation

sadhana ali © Sadhana Yoga Pictures
sadhana ali © Sadhana Yoga Pictures

Mindfulness Meditation

Observe thoughts entering the mind – however busy the mind is, acknowledge each thought but let them pass and come back to the breath no matter how many thoughts enter the mind, let them don’t get frustrated and keep coming back to the breath – the breath is our friend and support

Mantra Meditation


  • sit comfortably and place hands on lower belly
  • close your eyes
  • start to gently inhale from nostrils to the belly ( feel the belly filling up like a balloon)
  • exhale from belly to nostrils(as if you are gently letting air out of the balloon)
  • with each inhale say to yourself – I am breathing in
  • with each exhale say to yourself – I am breathing out
  • each sentence should take 3-5 seconds to say

Tratak (candle) Meditation

Mrs Ali © Sadhana Yoga Pictures
Mrs Ali © Sadhana Yoga Pictures

This type of Meditation can allow us to steady the mind. In Yoga we say that where the eye goes the mind follows so that if we can fix our mind on a single point such as the candle then our mind becomes focused and clear.

  • Place a candle just below eye level not too close to you
  • Sit comfortably and feel the natural breath
  • Gaze at the tip of the flame without blinking – it is ok if your eyes water, try to soften the gaze rather than stare at the flame
  • After a minute close the eyes and visualise the flame internally until the image disappears.