 This September we were lucky to have Jasmine Nash join us at the Studio. Originally from Canada Jasmine travels the world sharing her love of all things 26+2 Hot Yoga. When I asked Jasmine to write a piece for our blog, she immediately picked the topic of Back Bends as Self Care, and you will see why once you have a read. In our modern tech-driven world of forward-bending, there are so few opportunities to backbend in a day, after all - you never see anyone bending over backwards to pick something up - so it's important to find opportunities to backward bend for your health and well-being! I have had the privilege of witnessing significant changes in people who start backward bending consistently, as well as in myself. In my opinion, it’s one of the best things one could implement into their daily routine as a form of self-care and preventative medicine. But, backward bending tends to be an area of challenge compared to some of the other spinal movements. Below we will look into why that is and why one should be motivated to face the challenge! Why Backward Bending Can Feel Confronting?Our bodies are wired to produce a stress response when we backward bend. Backward bending shifts us into a sympathetic nervous system (SNS) response, or “fight or flight mode.” When we backward bend, we “expose” some of the most vulnerable parts of our bodies like the throat, heart, abdomen, and genitals. In other words, feeling cautious around backward bending is an intelligent protective mechanism.  With good technique, and a focus on going slowly and mindfully, we can calm our SNS response and move through the intensity. This then becomes a transferable skill — we’ve taught ourselves that we possess the internal tools to soothe ourselves, slow down, and pay more attention in a difficult moment - instead of running away or seeking external reassurance. In other words, backward bending gives us a chance to experience a stress response in a safe environment, and to learn how to move through it. When our nervous system is working optimally, we are able to transition smoothly between our parasympathetic nervous system (PNS), "rest and digest," and the SNS. In a less well-regulated nervous system, we become stuck in one mode. In other words, it isn’t ideal for us to feel permanently anxious in fight or flight mode, but nor do we want to experience a feeling of lethargy from being stuck in our PNS. As mentioned above, backward bending can help the person stuck in “fight or flight” work through sensations of anxiety in a safe way. On the other end of the spectrum, for the person who tends towards low energy, lack of enthusiasm, or lethargy, backward bending can produce much-needed sensations of energy, vitality, and empowerment as the nervous system makes its transition into the SNS. We could think of backward bending as a natural stimulant, like coffee without the caffeine crash! “I notice myself smiling easily and experiencing feelings of love toward myself and others when I backbend.” -Sue, California Our Posture. Many of us spend hours each day on a computer or phone, driving, or sitting at a desk. These positions cause the upper spine to round and the front side of the body to shorten. For example, the chest muscles shorten as the shoulders round forward. Even if one sits with an intentionally straight spine, the hip flexors are placed in a shortened position while sitting, which can lead to lower back pain as the hip flexors pull the pelvis into an anterior tilt. Because the body is so good at adapting to what we do habitually, it doesn’t take long for the shortened muscles to become “permanently” short and tight, which can cause a variety of complaints. Backward bending gives the shortened front body the chance to lengthen, bringing us back into better balance and potentially less discomfort after hours of being sedentary. Self-Confidence. When we backward bend, we strengthen the muscles on the back of the body and stretch the muscles on the front, opening up the chest and allowing us to more easily stand up straight and move through the world with a feeling of self-assurance. “Backward bending never fails to make me feel like I’ve conquered an obstacle and always leaves me feeling better for having had a different perspective (literally and figuratively).” - Wendy B, Canada Releasing Held Emotions. When we feel upset, it’s common for us to tighten up in areas like the shoulders, chest, abdomen, or hips. If we aren’t aware of taking the time to unwind the tense areas after the difficult moments have passed, sometimes the emotion gets “stuck” in our tissues. It is very common for people to experience emotional releases during a backward bending practice. This release can initially feel startling. But, if we understand that the emotion being re-experienced is coming out, releasing, or getting unstuck, we can observe these intense feelings as a cleansing or a healing experience. “Backward bends have opened my heart and chest in a way I never imagined; resurfacing past traumas and pain and enabling me to deal with it, heal from it, and move on. They’ve turned my fears into hope, despair into inspiration, and dreams into reality. With good technique, consistency, repetition, control, and willpower…all is possible.” - Katy H, California Balance between front & back.We know that having a strong core is useful and desirable. There are a wide range of exercises that specifically target our abdominal area, which is great! Bringing extra awareness to this part of the body is tremendously helpful. In my opinion, abdominal work is best paired with backward bending because of the opportunity to lengthen the front side of the body, the torso, which houses important organs.  How to overcome the stress response. First, be clear on the technique you are following. Clarity leads to confidence. If you aren’t clear, ask an experienced teacher. Your best ally then becomes your breathing. It’s common to want to hold the breath or breathe in gasps in a backward bend. This is a sign that you’ve tried to do too much. Your goal is to be able to breathe calmly in a backward bend. If you cannot, slow down and do less. If you cannot breathe well, your nervous system will “tighten up,” and at that point, going deeper becomes forceful. Do less, but do it well with good breathing, and over time the threshold of the breath becoming forced moves farther away. Any amount counts. Remember that the upper spine is naturally slightly forward rounded. As such, working on bringing that part simply to a straightened position is a big deal! Be unconcerned with how far you can go, and pay more attention to how it FEELS. Can you feel more space in your chest afterwards? Did you breathe well and make up your mind to stay just a bit longer than you wanted? Did you feel energized or empowered after? Happy bending! If you feel inspired to begin backward bending to experience its positive effects, check out the Jedi Fight Club 30-day Backbend Challenge. Participants receive instructional videos and a place to track their daily backbends. Thanks! Jaz Thank you so much Jasmine for sharing your thoughts on backbends and the importance of them. And, while we can all aspire to be as 'bendy as Jas' remember as Jasmine said above any degree of amount counts. Whether you go all the way back, touch the wall, or just start with looking back, it counts and in your 90-minute 26+2 Hot Yoga class you have an opportunity to make it count not once, not twice, but plenty of times! 
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 Super excited for this months Guest Author - Brett Humble. Brett visited NZ last month and did a series of 1-day workshops across several studios including ours. During our time together, not only did Brett give us loads of information on the postures that make up the 26 + 2 Sequence, but he also delved into the deeper and more subtle aspects of yoga and yoga philosophy, introducing concepts such as The 8 Limbs of Yoga, discussions around what yoga is, and the importances of long conscious breathing. Here Brett talks further about the benefits of 'long conscious breathing' and how it can influences the body's healing process and how in essence the the Hot 90 class that we all love is simply a class designed to teach you to breath.  Long conscious breathing (pranayama in yogic tradition), is deeply rooted in ancient wisdom, and has been highlighted in modern literature, such as James Nestor's Breath and Bhava Ram's The Eight Limbs of Yoga. Both authors explore the profound impact that controlled, mindful breathing can have on our physical, mental, and emotional well-being. These two books are great reference points to give you a further understanding of your hot yoga practice and what it's all about. The Science of Breath
This type of breathing activates the parasympathetic nervous system, often called the "rest and digest" system, which is responsible for calming the body and reducing stress. By consciously controlling our breath, we can shift our body out of the fight-or-flight response, allowing for more profound relaxation and facilitating the body's natural healing processes. Deep, slow breathing can help to reduce inflammation by lowering levels of stress hormones like cortisol. Chronic inflammation is a common underlying factor in many diseases, so by managing it through proper breathing techniques, we can help the body maintain a healthier state. In other words, affecting the regulation of systems of the body like the immune system. Pranayama and the Eight Limbs of Yoga
Ram explains how prana that flows freely and evenly nourishes every cell and organ, promoting healing and vitality. Long, conscious breathing practices, such as alternate nostril or deep diaphragmatic breathing, are designed to balance the body’s energy systems, clear blockages, and support overall well-being. This holistic approach to health emphasises that the body, mind, and spirit are interconnected and that healing occurs when all aspects of our being are in harmony. Integrating Long Conscious Breathing into Daily LifeIntegrating long conscious breathing into daily life is a means of enhancing health and well-being. By dedicating just a few minutes daily to mindful breathing practices, you can experience reduced stress, improved mental clarity, and a stronger connection to your body. I do this every morning as part of my morning ritual, regardless of whether I practice asana at the studio later that day. Long conscious breathing is a powerful and accessible tool for supporting the body's healing process. Whether approached from a scientific or spiritual perspective, the benefits of this practice are undeniable. By taking control of our breath, we can take control of our health, promoting a balance and harmony essential for proper healing. Much love, keep shining bright. Brett x Thank you so much Brett, for sharing your thoughts on this topic, it's a great reminder of just how powerful our breath is, when used properly.
 Meet our next Guest Author - Hema Deva a Professional Counsellor and Therapist. Hema and I go way back, both of us grew up in Wellington, both our families were active members of our community and we both attended Wellington East Girls College together. Hema and I reconnected earlier this year and got to talking about our jobs, our kids, the world in general and in particular the challenges we face. As a woman in my 50s the words stress, anxiety & nervousness, seem to be featuring more and more in my conversations, as I navigate through menopause, aging parents and raising a teen. Talking with Hema about her work, I realised, how these seemingly normal human conditions, for some, are so debilitating that they impact their day to day life. Read on, as Hema effortlessly explains how anxiety impacts us and how practices like yoga can help manage some of the symptoms associated with anxiety.  Some people however experience such heightened fear, that it can negatively impact day-to-day functioning, making anxiety one of the most common mental health concerns. Anxiety is often regarded as a brain-based health issue and while the amygdala (fear center) which is responsive to anxiety is situated in the brain, there is also a physical bodily reaction. People often describe experiencing heart palpitations, restlessness, butterflies in their stomach/nausea, light-headedness and sweating.
In modern times, our amygdala is however being fired off even when we are not necessarily in danger, often over irrational worry or day-to-day stress. It is a complex response involving the interplay between our cognitions, physical body and behaviours to real or perceived threats. While there are well-researched mental health therapies that are effective in managing anxiety, a body of research has identified other practices such as yoga, also having a positive impact on mental health.  One such Study looked at whether the practice of yoga postures increased brain GABA levels, making a distinction specifically to yoga and not just simply engaging in physical activity. This study demonstrated after a 12-week yoga course; participants thalamic GABA had increased compared to participants who did an equivalent walking exercise course. An increase in thalamic GABA is associated with heightened mood and a decrease in symptoms of anxiety. 
Yoga combines physical movement, mindfulness and deep breathing; all practices which connect us back to our parasympathetic nervous system. When anxiety is activated, a person’s sympathetic nervous system is working on overload. By regulating breathing and engaging in yoga poses, we can reconnect the body back to its parasympathetic nervous system which relates to our rest and healthy digestive system. Our parasympathetic nervous system promotes relaxation and restores much needed balance back into our body and mind. According to research stimulating the vagus nerve which plays a vital role in your rest-digest system is beneficial in reducing and managing anxiety symptoms. One way to activate this nerve is by practicing yoga.  Thank you so much Hema for sharing your knowledge and explaining this increasing mental health concern in a clear and digestible format. x
Institute of Technology. My work journey has been varied and extremely enjoyable. I have worked with adults, young adults and children (6-12yrs) of all cultures, in a variety of settings over many years, including Education (School and University), Community and Health (District Health Board). In 2010, I joined a team of light-minded professionals where I have grown my private practice, working with various people. Alongside my practice, family and general life admin, I am working on creating a therapeutic model and writing my first book.
 Did you know that there is a yogi amongst us, who has been rolling out her mat consistently for the last 160 days? Emma has been coming to KHY since the very beginning, quietly attending the 6am hot and evening yin classes. On the days she is not practicing at the studio, she is consistently rolling out and stepping onto her mat at home - albeit, sometimes negotiating with her furry friends for space on the mat!! I've known Emma for sometime now, and I find her commitment inspiring - no matter what the odds, Emma makes it work, and so far it's working for Emma. I’m not one to set new year’s resolutions, not usually my thing at all. This year seems to be different, I just felt that this was the year I would practice yoga everyday. And so far, I have. 160 days of rolling out my mat. My goal was small, a minimum of ten minutes, every day. Most days it’s more, much more, but some days I only have ten minutes. It’s amazing what a difference those ten minutes can make, and how much that adds to the power of consistency.  Embarking on this journey I felt like an imposter, when I tell people I practice yoga everyday surely I should be very bendy, very stretchy and very zen! I’m none of those things, yet slowly I’m feeling less like an imposter and gaining a deeper understanding of myself and my practice of yoga. Here are some of the key lessons I've learned and the challenges I've encountered along the way:
1. Consistency is Key.One of the most significant takeaways from this challenge is the power of consistency. By committing to practicing yoga every day, even if it's just for a few minutes, I've cultivated a sense of discipline and dedication that has spilled over into other areas of my life. Whether it's a busy day or I'm feeling tired, showing up on my mat has become non-negotiable. And making that non-negotiable time for myself has become easier. 2. Mind-Body Connection.Through daily practice, I've deepened my awareness of the mind-body connection. Yoga has taught me to listen to my body and to be present in the moment. I've learned to recognize the signals of tension and stress and how to release them through movement and the practice that best serves me on that day. I started with a list of classes and youtube video’s, now I regularly lay on my mat and think about what I need, then do that. I feel more connected with myself. 3. Inner Strength and Resilience. Yoga has shown me that strength is not just physical but also mental and emotional. Some days the time on the mat has felt like a battle, negotiating each pose and arguing with myself about how much more I can do. Other days it flows. The harder days show me I do have more inner strength than I realise. As I navigate the challenges on and off the mat, I emerge stronger and more empowered. I never regret rolling out the mat. 4. Self-Compassion & Acceptance.One of the greatest gifts of yoga is the practice of self-compassion and acceptance. Through gentle observation and non-judgmental awareness, I’m learning to embrace myself exactly as I am, imperfections and all. Developing a regular yin practice over the year has really assisted with this aspect of my practice.
Despite the many benefits and joys of my yoga journey, it hasn't been without its challenges. There have been days when I've struggled to find the motivation to roll out my mat, moments of frustration when I couldn't master a pose, and times of self-doubt when I questioned whether I was making progress or even had the time to practice. So far, I've learned to embrace the challenges as opportunities for growth and to trust in the process. As I look ahead to the next 206 days of my yoga challenge, I'm excited to continue deepening my practice, exploring new techniques, improving old ones, and embracing whatever lessons and challenges come my way. With each breath, each asana, and each moment of mindfulness, I'm grateful for the transformative power of yoga in my life. Namaste. Thank you so much Emma, for sharing your journey with us so far, we cannot wait to see how it ends!
 The 26+2 Hot yoga practice is unique in that you really can't do it wrong. The instruction led practice means that from the minute you stand up on your mat and face the mirrors the teacher tells you exactly what to do, and how to do it. That said, there are only so many words the teacher can give you during a class (and lets be honest, sometimes you don't want to hear everything we have to say :)), so here are a few ideas we don't always have time to share (but that I've learnt along the way), that help me get more out of the practice. I hope they will help you too. 1. Arrive with a bit of time to spareI've always found that when I arrive with a bit of time to spare it can change the experience completely. Rushing in at the last minute, makes my practice feel rushed and unfocused, whereas, having a few minutes to simply lay on the mat before class, allows me to transition from whatever I've been doing that day and mentally prepare myself for the class. 2. Set your Intention for the classI've been doing this for years at the start of each class (in fact I do it when I teach a class as well). Intention setting is about creating a state of mind, rather than setting a goal. It's not about achieving a certain outcome but rather about cultivating a mindset. An example of an intention when practicing might be "today, less will be more".
strength, helps to sustain your energy & can improve your technique. By contrast moving fast, simply accommodates your weaknesses both physical and mental. So if you think you are moving slowly - try going even slower! The slow and steady tortoise always wins in the end. 4. Have a point of focusYou've heard me say that when the eyes are focused the mind is focused. Or conversely, when your eyes start drifting, your mind starts drifting, causing you to loose focus, concentration & balance. Looking at yourself in the mirror can feel confronting for many of us (even I found it challenging when I first started and still do on days), so make your point of focus something that you can maintain.
On the days that I'm able to pull this off, the 90 minutes goes in a flash. I'm fully present and in each moment, it's an incredibly powerful and surreal feeling, leaving me completely zen'ed out. 6. Learn to be stillEver noticed how some people are really mindful in their movements? Once out of the pose, do your best to stand still. If you do need to move, try to be mindful and efficient in your movements, unnecessary movements can be a distraction for others but more importantly yourself. Standing still helps you conserve your energy and let your breath and your heart rate return to normal.
Aside from the distraction, I also don't want water in my belly when I'm doing those deep forward bends. 8. Connect with the energy in the roomSounds a little 'woo woo' I know, but it's a thing! When a class practices moving and breathing synchronistically, we create a sort of vibration and energy in the room, it's hard to explain but that's part of the magic of the dialogue and moving with the words, (not ahead, not behind), which helps to create the synchronicity. See if you can notice it and then tap into it, as it can help fuel and propel you when you need it the most. 9. Breath before form, form before depthThe golden rule in any 26+2 hot yoga class, is always breath before form and form before depth. If your have gone too deep into a pose (and with 'wonky' form) that you can no longer breath normally - you've missed the mark. Let your breath guide you always. Sure the breath will speed up, during the poses where we elevate the heart rate, but even then, you need to be able to breath normally with good form and YOUR maximum depth. 10. Inside Out, not Outside In.Our inner world affects our yoga practice. When you first start your hot yoga journey you tend to practice from the Outside In, treating the yoga like an exercise class, thinking you have to look a certain way, keep up with what everyone else is doing. When you start to practice from the Inside Out, all of this starts to fall away. You no longer care how you look, or if you can even do the pose like everyone else. Practicing from the Inside Out, slows things down and makes the practice more sustainable and lighter. I hope some of these ideas resonate with you and will help you get more out of your practice too! Thanks to all the teachers over the years who have shared their knowledge of the above, and to Bikram Yoga Darlinghurst for this incredibly entertaining video which was the inspiration behind this blog.
Much love Anj x  This month we are 'Shining the Light' on all things Yin yoga. This very innocent and sometimes under-rated yoga practice has more to offer than one might think. One of the ways that Yin yoga, really packs a punch is the effect it has on our minds. In our modern age we are often in a constant low level state of 'fight or flight' which can affect our overall health. Yin yoga teaches us to be still so that we can activate our parasympathetic nervous system - the state where we can rest, digest and restore. Read on, as Ngila Bevan, one of the Yin yoga teachers at Kapiti Hot Yoga, explains how Yin benefits the mind.  This is probably the comment I hear most often as a yin yoga teacher. It always makes me smile, because this feeling indicates that the person is both fully engaging with the practice and receiving its many benefits. But how can this be? How can we lose track of time so easily and repeatedly when practicing yin? How can we be so sure that we have been awake the whole class yet also feel like we must have been asleep? What is happening in our body and mind for us to feel this way? And why does it feel so good?! There are complex and interrelated processes occurring in our bodies and mind when we practice yin, only some of which I can highlight in this short blog. But in the simplest terms we can lose track of time because we have surrendered to a meditative state - neither awake nor asleep, feeling but not thinking, simultaneously tuned out and tuned in. There are 3 common paths towards achieving this in yin, all of which are offered as part of a the yin classes at Kapiti Hot Yoga: Focus on the breath |
 | The parasympathetic nervous system (PNS) is our state of rest and digest, where our heart rate slows, our blood pressure drops, and our body focuses on rebuilding and recovering optimal health. The PNS functions in opposition to our ‘fight or flight’ sympathetic nervous system (SNS) which in the modern world is activated by stress (and for many of us chronic stress), with myriad consequences such as an impaired immune system, heart problems, and poor mental health.* |
There is good news though. The key activity that turns off the SNS and activates the PNS is breathing! Not just any old breath, but a slow, deep, even, yogic breath. The type that with each exhale you feel more relaxed, calmer, and in turn able to breathe even slower, and slower, until you can go beyond the breath and start expanding your attention to other parts of your being.
In even more amazing news, once the PNS has been activated it stays ‘on’ until it is met with a stressor (in a yin environment this could be a loud noise, sharp pain, or very negative thought). This is why we focus on the breath at the start of class, and why people are able to stay in this relaxed state and fall deeper into it as the class goes on, whether they are still breathing deeply or not. Coupled with other yin tools, such as paying attention and resolving to be still, we can enhance our experience of deep relaxation and replenishment that tapping into our parasympathetic nervous system allows.
In even more amazing news, once the PNS has been activated it stays ‘on’ until it is met with a stressor (in a yin environment this could be a loud noise, sharp pain, or very negative thought). This is why we focus on the breath at the start of class, and why people are able to stay in this relaxed state and fall deeper into it as the class goes on, whether they are still breathing deeply or not. Coupled with other yin tools, such as paying attention and resolving to be still, we can enhance our experience of deep relaxation and replenishment that tapping into our parasympathetic nervous system allows.
Pay attention
Cultivating mindfulness
An invitation to pay attention in yin, whether to our breath, the sensations in our physical body, the fluctuations of our mind, or our emotional state, is an invitation to practice mindfulness – awareness of present experience with acceptance.*
 | This is a skill to be practiced and can take a long time to master. There are many times in a yin yoga practice, maybe even in every pose, when we may feel uncomfortable. This may be due to an intense physical sensation, the arrival of difficult emotions such as frustration or sadness, or invasive and persistent negative thoughts. |
Our first response may be to ignore, or hide from what is happening, try and change it so the feeling goes away, or simply to run away and give up. These responses are common, even among the most seasoned and experienced yogis. However, when we chose to pay attention, observe what we are feeling and accept our circumstances, then we can make a conscious and informed decision about whether we alter the shape of the pose we are in, or simply ride it out and recommit to staying still.
Resolve to remain still
Becoming the eye of the storm
 | Committing to physical and mental stillness in each yin pose is the magic ingredient that can benefit us most mentally and emotionally. When we seek to remain still – enduring an itch or letting a passing thought simply float by – we are practicing finding our quiet, our place of calm, our eye of the storm, where the drama of the day and the building and sometimes challenging sensations in our body occur around us but not to us. |
Over time and with practice we can then utilise this skill in our everyday lives, stepping away from the noise and tapping into our place of calm – responding to problems with grace and wisdom as opposed to reacting emotionally or without thought.
All 3 of these paths are available to us in a yin class. They work together, compounding on each other and becoming more accessible the more we practice. The result is quiet and stillness. Being alive to the present moment not the future or the past. The feeling of letting go yet being safe where you are. Full relaxation. Being not quite awake but not quite asleep either.
*Thanks to Bernie Clark’s ‘The Complete Guide to Yin Yoga’ for clarification of these points.
*Thanks to Bernie Clark’s ‘The Complete Guide to Yin Yoga’ for clarification of these points.
Meet Amy, Ngila and Carol - our lovely Yin yoga teachers. Come join them on Thursdays at 7.30pm or Sundays at 6.30pm for Yin 60. And, if you want to 'bliss out' with a 90 minute class, the first Sunday of every month offers just that!
Thanks Ngila for 'Shining the Light on Yin'!
When we talk about yoga, we more often than not hear people refer to it as a practice: "I practice yoga; my yoga practice; I'm going to practice yoga". It is very seldom that we say "I'm going to a yoga class". A class is a class, a one-off event, like going to the gym or supermarket. A practice however, is something that you do consistently with discipline and patience and it's these three things that help us to experience the physical and well being benefits that yoga has to offer.
Here are some tips to help you create a yoga practice (and not just attend to a yoga class).
Here are some tips to help you create a yoga practice (and not just attend to a yoga class).
 | 1. START SMALL The first ingredient of creating a yoga practice is consistency, but more often than not, when we think consistency we think frequency. Sure it's great if you can get in a few times a week (three is the magic number after all), but guess what - once a week, every week - is consistency too! After having my Son and going back to work full time, my practice consisted of one class a week, Sunday afternoons Hot 90 at 4.30pm, it was non-negotiable and it was consistent! Over time, as life changed I was able to attend more, but in the beginning this one class a week was enough. It's better to start with one class a week, then schedule three and not turn up to any of them. So pick a class time that works for you and if all you do is come to that one class every-single-week, you are creating a yoga practice. Start small! |
 | 2. SCHEDULE, SCHEDULE, SCHEDULE Life can be busy, so we have to schedule and prioritise things in order to do them consistently. I schedule EVERYTHING! My daily to-do-list includes not only my work items, but also my personal items, my household items as well as those activities that nourish me like yoga. The world we live in is full of distractions that when I don't write things down I tend to skip out on them. Writing them down makes me accountable and I love the tick that I get to give myself at the end of the day! Of course writing things done on a list is one thing, to actually do them requires discipline particularly the things that nourish us, as they are always the first to go! I'm a big believer in prioritising the hard-stuff, so if your yoga practice is falling into the too hard basket, how can you schedule your life to make a class? If you are running on empty then you are no good to anyone, so schedule, prioritise and be disciplined. |
 | 3. BE A LITTLE SELFISH (& DELIBERATE) ABOUT YOUR CHOICES Before becoming a Yoga Teacher/Studio Owner I spent 20 years in the world of Financial Services Marketing, the hours could be brutal and the deadlines crazy. I wish I had the awareness then of what I needed to have a more balanced life. When deadlines or home commitments starts to close in, the first thing that we give up is the thing that is going to make us more productive, more patient, more balanced etc. How crazy is that! Sure there are going to be days when you simply cannot get away, but sometimes we have to be selfish about what we choose to do with our time. Next time you jump on the App to cancel a class that you have booked, stop. Take a moment to ask yourself what will serve you the most. Can you still make the class and finish the work task later that night, instead of being home for dinner, can you be back in time to snuggle with the kids over a bedtime story, I guarantee if it was a work task, it will take you half the time to do it after class than before, and if it was something to do with the kids, you will be far more patient and present with them after class! |
 | 4. GET UNCOMFORTABLE. Our life in the 21st century is all about comfort. Comfortable houses, cars, ergonomically designed desks and chairs, it's not very often that we put ourselves in uncomfortable situations on purpose! The 26+2 hot yoga practice is a challenging practice and at times it will get uncomfortable - even for seasoned practitioners - but as a visiting teacher said recently, "for the magic to happen, you have to step out of your comfort zone" because it's only when we step out of our comfort zone, that we can see what is possible. Some days it will feel easy, while other days it will feel like there is a literal brick wall that you just can't get past. Be patient with yourself during these times of uncomfortable, try not to get attached to the outcome of the pose or the class, instead be open to what the uncomfortable is showing you. Accept that some classes will be better than others and then come back. At times, life will be uncomfortable, so learning to be comfortable and patient with the uncomfortable in the hot room, can also help you navigate through the uncomfortable times outside the hot room. |
 | 5. SET YOURSELF UP FOR SUCCESS. Even though I have my own studio, I keep a stash of yoga clothes and a mat in my car! It's true. Make it easy to practice regularly. Keep your mat/towel and yoga gear in the car, it's one less thing to organise and there is no excuse. The occasional times that I do the 6am class , I have my yoga gear at the foot of the bed, and somedays I even go to bed in my yoga top, so its a quick change out of pjs, into yoga pants! Setting yourself up for success is also about being disciplined or deliberate about your choices. If you are booked in for the Saturday 8am Hot 90 Class, maybe be deliberate about the choices you make the night before. Every persons success looks different and what you do to set that up will also look different, but being disciplined and deliberate about your choices will go a long way. |
 | 6. BE PATIENT AND KIND. Creating a yoga practice takes time - so be patient with yourself and get in touch with your why's for practicing. My why these days - so that I can age gracefully and without too much discomfort and be around to watch my son's journey through life. Some weeks, it might be impossible to get to class, you might be sick, you might have to go away for work... and that's ok! But the more that you can start to see your yoga practice as just something you do on a regular basis for your health and wellbeing the more engraved it becomes in your life.. and that is when you literally start to crave getting into the hot room. |
The Yoga Sutras of Patanjali says that the first qualification for the practice that it should be done for a 'long time'. There is no quick fix, just regular practice. And then practice should be down 'without break'. Not the occasional casual drop in class, but consistent and continuous practice. And the last qualification is in 'all earnestness'. This means with full attention of your mind and body. In other words, consistency, patience, and discipline.
Happy practicing friends, see you in the hot room soon!
Anj x
Happy practicing friends, see you in the hot room soon!
Anj x
Last year, we celebrated a group of dedicated students who maintained a consistent and regular practice throughout the year, successfully completing more than 100 classes - officially becoming our 2023 Centenarians! I sat down with one of them, Steve Darroch, to learn a little more about his journey and what it took him to become a hot yogi centenarian!
Steve, you started in Jan 2023 and have completed over 100 classes (124 in total), so what brought you along to hot yoga in the first place?
I was looking around for something to help with my flexibility and support my running amongst other things and so came across this and decided to try it. I had heard of people doing it and vaguely knew it was hot, but didn’t know a huge amount beyond that.
I was looking around for something to help with my flexibility and support my running amongst other things and so came across this and decided to try it. I had heard of people doing it and vaguely knew it was hot, but didn’t know a huge amount beyond that.
| Do you remember your first class? Laughs! I can remember a lot of things that I couldn’t do and you do have to stand back and look at it and think, actually that feels like progress and it is progress because I literally couldn’t do some things or come close to it and even though you might not be perfect now, you can see a clear line of improvement… its been a journey! As teachers we get to witness the progress and for Steve, its been consistent and gradual. |  |
When Steve first started he could only reach back and grab one foot from behind and had to use the wall for balance in Standing Bow Pulling Pose. Today he can stand with no assistance on one leg at a time and grab the other foot from behind and starting to improve his range of motion in his spine. While this may seem small, this feels huge for someone who was unable to do it previously! And it is!
What would you say has been the most noticeable change on a physical and emotional level over the year?
On a physical level the observation around what I couldn’t do when I started and what I can do now is really reinforcing and feels good. Learning to breathe through my nose has helped me to be calmer in the class and I’ve actually taken that outside of the class. When you think you are getting stressed, just breathing through the nose does actually seem to calm me down, so that has been a good practice to pick up.
Obviously flexibility is one of the reasons why you come to class and that has really improved for me, a lot of the poses that felt unimaginable a year ago feel like they are within my reach now. I have more confidence - given the things that I’ve seen and improved on, you will get there and there will be some real benefits to that and achievements that you want to hold on to. Yoga really gives you that mobility and flexibility and its a wonderful complement to the other things that you may do- for me it supports my running.
On a physical level the observation around what I couldn’t do when I started and what I can do now is really reinforcing and feels good. Learning to breathe through my nose has helped me to be calmer in the class and I’ve actually taken that outside of the class. When you think you are getting stressed, just breathing through the nose does actually seem to calm me down, so that has been a good practice to pick up.
Obviously flexibility is one of the reasons why you come to class and that has really improved for me, a lot of the poses that felt unimaginable a year ago feel like they are within my reach now. I have more confidence - given the things that I’ve seen and improved on, you will get there and there will be some real benefits to that and achievements that you want to hold on to. Yoga really gives you that mobility and flexibility and its a wonderful complement to the other things that you may do- for me it supports my running.
How you would you describe this practice?
It’s challenging but challenging is a good thing - there is no point doing something that’s not challenging and doesn’t have some depth to it. When it’s challenging it has a long-term trajectory and you can go as deep as you want to go with it and you can always finds things that you want to improve.
When I see new people I want to care for them and tell them that this is going to be tougher then you think it is, don’t be shocked, just bear with it and its ok to be on the floor (take breaks). Start from wherever you are at and get to where you need to be.
It’s challenging but challenging is a good thing - there is no point doing something that’s not challenging and doesn’t have some depth to it. When it’s challenging it has a long-term trajectory and you can go as deep as you want to go with it and you can always finds things that you want to improve.
When I see new people I want to care for them and tell them that this is going to be tougher then you think it is, don’t be shocked, just bear with it and its ok to be on the floor (take breaks). Start from wherever you are at and get to where you need to be.
What advice would you give to someone just starting out?
It will probably more testing then you think it will be, unless you are a very fit person that has done a lot of hard stuff, and even then it could still be challenging. Managing the heat, humidity, sweat, distractions.. it’s all part of the journey, and the benefits are worth it.
It will probably more testing then you think it will be, unless you are a very fit person that has done a lot of hard stuff, and even then it could still be challenging. Managing the heat, humidity, sweat, distractions.. it’s all part of the journey, and the benefits are worth it.
I’m 60, in 10 years I will be 70 if you don’t use it you are gonna loose it, I want to keep using everything!
We couldn't say it better ourselves, thanks Steve for sharing your story with us, and for being a hot yogi centenarian, we look forward to watching your journey this year!
When I talk to people about being a yoga teacher and practicing hot yoga, it never fails to amaze me how people think they have to be flexible in order to do yoga! Every time someone says this to me, I want to shake them and say - that's why you come to yoga to learn how to do it and gain flexibility! Did you have all the skills you needed when you started your first job, unlikely. Were you able to read and write fully when you started school, unlikely. Why do people think they have to know something (or even be good at it) to start it?
Here is the thing with the 26+2 hot yoga practice, you are probably not going to fall in love with it on your first go - by design it's a challenging practice. It's hot, it's humid, you sweat (a lot) and there is someone telling you want to do. But, having a beginners mindset (in other words an open and curious mind to the practice) when starting your hot yoga journey can make the difference, between doing a couple of classes on your Intro Pass and making it a regular and consistent part of your life, because the rewards are so worth it.
Here is the thing with the 26+2 hot yoga practice, you are probably not going to fall in love with it on your first go - by design it's a challenging practice. It's hot, it's humid, you sweat (a lot) and there is someone telling you want to do. But, having a beginners mindset (in other words an open and curious mind to the practice) when starting your hot yoga journey can make the difference, between doing a couple of classes on your Intro Pass and making it a regular and consistent part of your life, because the rewards are so worth it.
 | So, what does have a beginners mindset mean? Well, to begin with it means not comparing yourself to anyone else in the room. Everybody (and I mean every body) is different. In this yoga practice, it's not so much about how you LOOK in the pose, but more about how you DO the pose. We don't care about how the pose looks on Instagram we care about how you do the pose and more importantly how the pose feels in your body. Find joy in your accomplishment of the pose - even if it looks crazy different to the person next to you! |
Similarly it's not about forcing your body into the pose either. Over the years, I've been lucky to teach people with different fitness background. It always cracks me up when I see people - particularly those who have come from 'high-intensity training environments' forcing themselves into the pose, while barely breathing. The goal is not to force your body into the pose, but to find the pose through good form/alignment and breath. This may mean that in the beginning, you do the pose a little less, but each time you come, your body and mind will remember allowing you to go a little further without the struggle. That doesn't mean you don't give it 100% of your effort and try, but try the right way consistently and the results will follow - quickly.
 | Having a beginners mindset is about accepting what you see..ahh the mirrors. When I first started practicing 15 years ago, you might be surprised to know that I didn't enjoy looking at myself - which quite frankly surprised me. But it's one thing to look in the mirror, its another thing to actually see. Maintaining eye contact for a full 90 minutes is challenging. Even before I started to learn to do the poses, I had to start to learn to look and be ok with what I saw on the outside (which invariably showed me what was on the inside)! |
There are days even now when I will avoid really looking and noticing. We fidget, we move around, anything to distract ourselves from really seeing ourselves and being ok with what we see (both inside and out). If you don't take the time to notice, change cannot happen. You have to notice, in order to change, so next time you are struggling in class, maybe just stop and look - this might be exactly where you need to start.
Similarly, for some of us, being told what to do is the sticking point when starting out. The little voice inside our heads starts to chatter,.. I'm not going to do that, I don't want to do what they say, you can't do this, stop now, what should we have for dinner, it's too hot, let's have some water..and so it goes. Having a beginners mindset is about being curious about this little voice, listening to it, acknowledging it and perhaps just telling it to be quiet for a little while :)
We used to have the above saying on our wall (which I must put up again), but it's a great reminder that no matter where you are at, it's never too late to start again, and again, and again. Approach each class as if it's your first. Approach each pose as if it's the first time you are doing it, be inquisitive, curious and open about your thoughts, your behaviours, your patterns during class, observe yourself as if looking through a magnifying glass and see what comes up.
So if you are just starting your hot yoga journey with us, be sure to approach the practice with an open and curious mind. This means letting go of any preconceived notions or expectations of how you think you should look or where you think you should be. Instead, accept where you are at and be willing to explore and learn from EACH experience on the mat. This will help you to fully engage in the practice more and be present in the moment, enabling you to deepen your practice and make progress over time.
Embrace the beginner within you and enjoy the hot yoga journey!
Much love, Anj x
So if you are just starting your hot yoga journey with us, be sure to approach the practice with an open and curious mind. This means letting go of any preconceived notions or expectations of how you think you should look or where you think you should be. Instead, accept where you are at and be willing to explore and learn from EACH experience on the mat. This will help you to fully engage in the practice more and be present in the moment, enabling you to deepen your practice and make progress over time.
Embrace the beginner within you and enjoy the hot yoga journey!
Much love, Anj x
 | Meet Suze, an intensive care paramedic. Late last year, Suze told me that she was celebrating her 1-year anniversary at the studio, so what better time to ask what has kept her coming for a full year. When Suze shared the below with me, I was blown away - not only does it endorse all the benefits that we teachers talk about, I love how she has articulated the mental health benefits of this particular style of yoga! Thank you Suze, here's to many more years! |
How long have you been practicing 26+2 Hot Yoga? (and how often do you practice?)
I’ve been practising for just over a year. I started out with the Beginner’s Pass (unlimited sessions for 2 weeks), enjoyed it enough to sign up for 10-trip passes, and then quickly realised I was going to the studio often enough to make a monthly membership worthwhile. I aim for three classes a week, two hots and one yin. Sometimes I’ll sneak in an extra yin because it’s just so relaxing and mindful.
What led you to take your first 26+2 Hot Yoga?
My partner has been doing yoga for almost ten years now and I could see it was so good for her mental and physical health. From time to time over the years she’d persuade me to try a class, but they always somehow landed wrong for me. I’d get frustrated, even angry, at myself and my body, and would drop it again. Then she got involved with 26+2 hot yoga, she started coming home telling me she thought I’d like this one better. I was reluctant, especially at the idea of sweating in high heat, which seemed like it would be embarrassing and extra slippery. I gave it a go anyway, because why not try it once, right? To my surprise, I really enjoyed my first class. It was exhausting and I could tell I was a total beginner, but I also felt detoxed, mentally and physically. I came home that night and slept like a rock! I’ve been going back ever since.
What is the most noticeable change to your life outside the yoga room that is as a result of your yoga practice?
Hard to pick just one! I definitely feel more physically limber and my posture is better. I’m noticing my breathing stamina is better whenever I exercise. I feel more connected to my body in the sense that I’m less likely to be hard on myself for this or that perceived flaw; I can either accept each one or know I’m gradually working on them each class. The biggest benefit for me, though, is the way this yoga style acts as a mental health safety net. I know it’s there ahead of me when I need it—a priceless, predictable mute function for my overactive brain. I work as an intensive care paramedic, so there’s often a lot of cumulative stress, sleep disruptions, and general stuff to process. Overall, this is the practice I didn’t know I was seeking: one that combines physical benefits galore with an easy path to acceptance, self-improvement, and a softening of all the inner noise.
What do you most appreciate about Kapiti Hot Yoga?
It’s a sanctuary. I especially appreciate the amazing teachers and the community that has so quickly grown up around this unique little studio. We are so lucky to have some incredibly supportive and engaging teachers. They definitely make it worth showing up, even on a grey day or after a busy shift. I can honestly say I feel I belong there. I have met some truly lovely people along the way and I’m grateful for the shared vibe more than I can put into words.
What would you say to someone wanting to give it a go?
One of the things that sets 26+2 apart from other styles of yoga is that it’s the same sequence of poses every single time. In a world that’s often busy, unpredictable, and constantly challenging us to react to new things at a moment’s notice, the reliability of this practice starts to feel very safe. You can show up with all sorts of baggage, but for the duration of a class, you know exactly how to act and what your limits are. No judgement from anyone if you sit some poses out. Along with the physical flexibility and balance that you gain when you practise regularly, these classes also provide something crucial that’s often missing from modern life: an off switch. Ninety minutes of freedom from interruption. So if any of that sounds tempting, please give it a go! What’s not to love? A whole-body physical fitness routine, an inclusive studio community, and a mental escape (if just for a little while) from all the craziness inside and out.
I’ve been practising for just over a year. I started out with the Beginner’s Pass (unlimited sessions for 2 weeks), enjoyed it enough to sign up for 10-trip passes, and then quickly realised I was going to the studio often enough to make a monthly membership worthwhile. I aim for three classes a week, two hots and one yin. Sometimes I’ll sneak in an extra yin because it’s just so relaxing and mindful.
What led you to take your first 26+2 Hot Yoga?
My partner has been doing yoga for almost ten years now and I could see it was so good for her mental and physical health. From time to time over the years she’d persuade me to try a class, but they always somehow landed wrong for me. I’d get frustrated, even angry, at myself and my body, and would drop it again. Then she got involved with 26+2 hot yoga, she started coming home telling me she thought I’d like this one better. I was reluctant, especially at the idea of sweating in high heat, which seemed like it would be embarrassing and extra slippery. I gave it a go anyway, because why not try it once, right? To my surprise, I really enjoyed my first class. It was exhausting and I could tell I was a total beginner, but I also felt detoxed, mentally and physically. I came home that night and slept like a rock! I’ve been going back ever since.
What is the most noticeable change to your life outside the yoga room that is as a result of your yoga practice?
Hard to pick just one! I definitely feel more physically limber and my posture is better. I’m noticing my breathing stamina is better whenever I exercise. I feel more connected to my body in the sense that I’m less likely to be hard on myself for this or that perceived flaw; I can either accept each one or know I’m gradually working on them each class. The biggest benefit for me, though, is the way this yoga style acts as a mental health safety net. I know it’s there ahead of me when I need it—a priceless, predictable mute function for my overactive brain. I work as an intensive care paramedic, so there’s often a lot of cumulative stress, sleep disruptions, and general stuff to process. Overall, this is the practice I didn’t know I was seeking: one that combines physical benefits galore with an easy path to acceptance, self-improvement, and a softening of all the inner noise.
What do you most appreciate about Kapiti Hot Yoga?
It’s a sanctuary. I especially appreciate the amazing teachers and the community that has so quickly grown up around this unique little studio. We are so lucky to have some incredibly supportive and engaging teachers. They definitely make it worth showing up, even on a grey day or after a busy shift. I can honestly say I feel I belong there. I have met some truly lovely people along the way and I’m grateful for the shared vibe more than I can put into words.
What would you say to someone wanting to give it a go?
One of the things that sets 26+2 apart from other styles of yoga is that it’s the same sequence of poses every single time. In a world that’s often busy, unpredictable, and constantly challenging us to react to new things at a moment’s notice, the reliability of this practice starts to feel very safe. You can show up with all sorts of baggage, but for the duration of a class, you know exactly how to act and what your limits are. No judgement from anyone if you sit some poses out. Along with the physical flexibility and balance that you gain when you practise regularly, these classes also provide something crucial that’s often missing from modern life: an off switch. Ninety minutes of freedom from interruption. So if any of that sounds tempting, please give it a go! What’s not to love? A whole-body physical fitness routine, an inclusive studio community, and a mental escape (if just for a little while) from all the craziness inside and out.