As a naturopath, my focus is on holistic, sustainable weight release and healing metabolic ill-health that is the root of so many other ailments. Over the years, my clinical practice has deepened, to address not only the body, but mind, heart, and soul. Recently  my yoga practice has also deepened. While I’ve explored various forms of yoga, my 10 months at Kāpiti Hot Yoga have been the most transformative, both physically and personally.

In my profession, I hold personal growth and wisdom close. I strive to embody these values and guide others toward a balanced, joyful life. Weight release is not merely shedding physical weight; it’s a journey into self-discovery, revealing who we truly are beneath layers of stress, imbalance, and protective barriers. It’s about stepping into our authentic selves, grounded in community and spirit.

Sustainable weight release requires a connection to the body, heart, and mind. This practice has been life-changing for me—not only in building physical strength and flexibility but also on a much deeper level. In the quiet moments within the 26+2 postures, I’ve felt a connection to something larger—a peaceful presence within. I’ve discovered inner strength and flexibility through the challenge of the heat and the constant striving for improvement in the poses, mirroring my body’s flexibility and transformation.

For anyone embarking on their weight release journey, I wholeheartedly recommend integrating hot yoga. The benefits go beyond the physical—they touch the essence of who we are, helping us release not just weight but also helping us step into alignment with ourselves, which ultimately prevents the yoyo pattern that is common in many peoples experience of weight loss 
Kāpiti Hot Yoga has been a cherished part of my journey, and I’m deeply grateful for the synergy between my hot yoga practice and the guidance I offer as a naturopath.

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.
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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!

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

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

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

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. 

First, be clear on the technique you are following. Clarity leads to confidence. If you aren’t clear, ask an experienced teacher. 
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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.

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

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. ​

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. 

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.  ​