Eat with awareness

Saucha is our watchword for this half-term. Cleansing takes many forms from cleansing your aura when you take a shower, to playing the Gregorian chants to clear negativity from your living space. Three of the Shat Karmas – the six acts of purification – are concerned with the digestive system. Our reading this week urges us to ‘eat with awareness’, remembering that eating with full awareness puts us in touch with nature. And that is not just externally, but our own nature as well.

We’ll begin with Kapalabhati, the skull-cleansing exercise. Then we’ll stand for Malla Kriya, ridding ourselves of excess carbon dioxide. On to Uddiyana Bandha, a wonderful cleansing practice for the digestive system.

Now let’s move to some forward and backward bends. Our purpose here is to work ourselves into Parsvottoanasa, a posture which increases the strength and suppleness of the spine while improving the digestive flow and alleviating constipation.

Then we’ll use twists to work ourselves into reverse triangle.

Balance follows, moving towards Eagle pose, Garudasana. This is great for stimulating the lower abdomen! It also strengthens the knees, ankles and calf muscles. We’ll return to the mat using squat pose, and then move on to all fours for Cat. After the exhalation, we’ll engage all three locks or Bandhas.

Resting in Swan pose and then, of course, it’s time for the challenge – the variation of the Swan!

Cool downs take us towards meditation. Now, let’s repeat last week’s exercise. Folk had interesting experiences with this one…It’s in four parts, beginning with the repetition of your full name and moving towards So-Ham.

Relaxation is continuing our work with Anu Loma Viloma Kriya. (Remember that a Kriya is an action and often describes a cleansing action.) This exercise cleanses and rebalances the energies.

Next week is our last class of this term. Returning again on September 14th for a twelve week term. Keep cleansing through the summer, won’t you?

OM Shanti Shanti Shanti


‘Home from OM – the last yoga retreat’

My latest book is now available on Amazon! It’s a novel way to navigate the ageing process, and uses story to spread the teachings of yoga.

Buy your copy of ‘Home from OM – the last yoga retreat’ now! They’re selling fast…

Click on the cover to purchase.


‘Home from OM’ employs the ancient yoga technique of story-telling to put across spiritual teachings, the infinite wisdom. Following the progress of ten occupants of a residential home, we engage with their lives and their pasts. Can living in a yoga community bring grace and fulfillment to their last years? Could this be a way for the elderly to progress instead of diminish? Or will new challenges emerge from the experiment? Carole Kerton has been teaching yoga for forty-one years. She believes in using humour and anecdotes to facilitate learning. Whilst yoga supports all age groups, the elderly in Carole’s classes thrive on their practice.


The fourth limb of yoga, and such an important one, is Pranayama. This is the study of gathering, storing and utilising wisely the life-force or life-giving energy. It is often, incorrectly, defined as breathing exercises. Prana IS gathered from the air that we breathe, but we also gather prana from the good natural organic fruit and vegetables that we eat, from the pure filtered water that we drink, from the sun and from the earth.

Pranayama techniques strengthen the respiratory and cardiac systems, improve oxygen uptake and the circulation.There are, in fact, over a hundred and twenty different Pranayama techniques, but my three mainstays are brahmari, the bee-breath, kapalabhati, and ujjayi, the victorious breath. The bee-breath, where we hum the out-breath away, is so helpful for concentration. It is great to do it before meditation. It also clears the throat and the throat chakra, and the ears and sinuses. Kapalabhati is both a Pranayama technique and a Shat Karma. (It is one of the six acts of purification.) Here we pull in the abdomen sharply, to push the out-breath form the nostrils briskly. Then we relax the abdomen and the in-breath takes place quite naturally. (The out-breath is active, the in-breath is passive.) This technique clears the breathing apparatus, clears the mind and tones the abdomen. It is the skull-shining breath. Ujjayi breathing is where we half close the throat and hear the breath in the throat, rather than in the nostrils. Some say it sounds like a baby snoring, others say that it sounds like the sea coming into a shingle shore. It aids concentration, and helps us to become victorious over our struggles and our distractions.

Pranayama is an integral part of yoga practice, keeping us healthy on all levels, and fuelling our chakras or wheels of energy.

The fascinating brow chakra

The sixth wheel of energy is often referred to as the third eye. The brow chakra is known as AJNA in Sanskrit, which means to perceive. Its all about your intuition – think about that word for a moment. In…..tuition….(teaching from within.) This wheel of energy puts you in touch with your inner guru, or teacher. It is connected to the element of light, its colour is indigo (royal purple), and its seed sound is OM. Try turning your eyes upwards to the position of the third eye when you meditate.

Foods that might awaken the brow chakra include black grapes, blackcurrants, blackberries and black olives. However, listening to your intuition and working with awareness are the most effective ways to proceed. It’s rather lovely to create a PUJA, which is a ceremony or sacred place. Choose a peaceful corner in your home, and on a table or shelf place items which resonate with you at the time. If you wish to stimulate the brow chakra, have perhaps an indigo candle, some beautiful indigo tulips, a picture or photograph of a place where you have received insights and realisations.

Always source your food organically, and feel gratitude as you eat.


The heart chakra, ANAHATA, balances the other wheels of energy. It is in the centre, balancing out the three lower chakras which are concerned with our life in a physical body on this earth, and the three higher chakras which are concerned with our higher intelligence, our spirituality, and our connection to Spirit World. Anahata means unstruck sound, and it is connected to the element of air. Its colour is green (sometimes rose pink) and its seed sound is YAM.

The heart chakra is all about unconditional love. That is love without judgement towards all people, all creatures, all beings and, of course, ourselves. Taking a walk in nature is a great way of surrounding yourself with the green ray. Having an emerald green cushion behind you works really well, or a green candle beside you. Eating green fruit and vegetables brings in the green colour, too, which will stimulate the heart chakra. Try green apples, green peppers, gooseberries, cabbage, spinach and spring onions. There are so many green vegetables! Is nature trying to reconnect us to our hearts? To encourage us to be more heart-centred? To be big-hearted? Respect nature by buying natural, organic foods…

Finding the joy

So, pranayama is the study of gathering, storing and wisely utilising prana or life-force. We gather prana from the air that we breathe, from the sun, the earth and from the food we eat and the water that we drink.

Prana fuels the wheels of energy known as ‘chakras’. We’ve already met the root chakra, Muladhara, so now lets meet the second wheel. This lies two inches above the base of the spine. It is called the sacral chakra, or Swadhistana. This wheel of energy is connected to the element of water. It is about the joy of living in a physical body; and about letting go. This is the chakra which awakens when you’re having real fun with with your yoga asana practice. It’s orange and its seed sound is VAM.

To find more joy in your life, eat orange foods. Try carrots, orange peppers and, of course, oranges! Do buy organic, but remember that eating rainbow foods is not just about the nutrients, it is also feeding you on the energy level!

Food for more thought

It is prana that fuels our wheels of energy, known as chakras. There are seven main chakras, and here we’re going to look at the root chakra. This is situated at the base of the spine. Its Sanskrit name is MULADHARA, and its colour is red. The seed sound or mantra of the root chakra is LAM.

This wheel of energy is concerned with our life here on the Earth; with being in a physical body. When we work with the root chakra we become grounded. Muladhara is responsible for the legs and the feet, and the way that we walk on this Earth. It is also connected to the base of the spine and to the organs of elimination. It is associated with our basic survival skills: live or die; fight or flight.

Red foods stimulate the root chakra. Try eating foods such as tomatoes, red peppers, strawberries, cherries and raspberries. (Always source organic.)