sitting in stillness

Still Life On Retreat

The Gift Of Time & Space...

Place one hand on your heart space and one hand on your belly and close your eyes. Can you feel the stillness? Stillness is always there within us. We just need to create time and space to reconnect with the quiet inner space. A retreat offers us this space. A sacred pause, to breathe deeply, to let go and allow everything else to soften. It gifts us physical, mental and emotional space—to rest, reflect, and remember what truly matters. Through the natural stillness on retreat, mindful practices and time in nature, we not only relax but begin to realign our mindset and lifestyle.

Stillness doesn’t always come easily. At first, the quiet might feel unfamiliar. But slowly, with each silent morning, each deep breath, each gentle yoga practice, we start to settle. On retreat, we begin to rediscover ourselves in the pauses—on silent nature walks where the rhythm of our footsteps replaces the noise of the outside world, in the stillness that rises at the end of yoga practice, in the deep rest of savasana where the body lets go and the mind follows. We feel it sitting on mountaintops, surrounded by sky and birdsong, as the natural world reminds us how to simply be.

And the more stillness we bathe in, the more our mind finds its own quiet. The clutter begins to clear. Thoughts slow down. Space opens up inside us. This is where clarity lives. Being on retreat is more than just taking a break—it’s a return to ourselves. It’s the choice to step away from the noise and into our own rhythm. Whether we’re feeling burnt out, overwhelmed, or simply disconnected, a retreat gives us permission to stop striving and start listening. It allows us to examine what’s working in our lives—and what isn’t. From an unsustainable pace to a draining routine or outdated habits, the clarity born from stillness helps us see with honest eyes.

Saying yes to retreat is an act of self-respect. It is not about escaping life—it’s about creating space to reconnect. It’s about choosing to rest, reflect, and reset. Through mindful movement, quiet reflection, nourishing food, time in nature, and long stretches of silence, we begin to heal what’s been frayed or forgotten.

Self-care isn’t indulgent—it’s foundational. On retreat, we remember how to care for ourselves in a way that feels gentle but powerful. We return home with practical tools and soulful reminders: the strength that comes from setting boundaries, the peace that arises through mindfulness, and the resilience that’s built when we prioritise rest and reflection.

The impact of the retreat experience lasts far beyond the time away. With small, meaningful shifts in mindset and daily routine, we return home feeling more spacious, more connected, and more in tune with ourselves. That calm, clear version of ourselves that we experienced on retreat is not just our “retreat self”—it’s who we truly are underneath the noise. We return home from retreat with a renewed sense of clarity and simple, practical tools—like setting boundaries, embracing mindfulness, and prioritising self-care—that support real, lasting change.

To keep the retreat energy alive – and continue on with what we soaked in and gathered up – we can set up small daily rituals at home such as continuing on with a set few yoga postures each morning that really worked for us on the retreat and that we want to develop more; or, it may be a quiet daily walk without our phone, or an evening Legs Up The Wall practice that we do before bed to sleep better. A retreat gives us so many tools and gifts and when we return home, we can instill these into our daily lives and we can more easily set up healthy habits – and gentle boundaries where needed, Simple changes and healthy habits act as anchors to stay connected to the clarity and intention we discovered on retreat—long after we’ve returned home.

Would you like to experience the natural stillness and benefits of a retreat? Click here to view the Radiance Retreats Calendar for upcoming dates and locations.

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May 3, 2025

Downface Dog

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Strong Bones, Steady Body

Bone Density, Bone Strength & Balance

How Yoga Postures Help

It’s incredibly uplifting to know that each pose we hold is gently strengthening our bones, enhancing our balance, and helping to create a resilient, sustainable foundation for the long run. Bones respond to weight-bearing, and yoga offers this in a low-impact, nourishing way that also works to improve our flexibility, alignment and balance – making them a great practice to help prevent falls. When practicing we can often feel the bones working and how good the weight bearing, stabilising and strengthening is for them. As we age, especially for women, our bones naturally change and may become less dense—but the good news is, we have powerful tools to support bone health – and yoga is one of them.

My Go-To Yoga Postures For Building Healthy Bones

Here’s some yoga postures I include in my own practice and classes that cultivate bone density, strength and stability.

Downward-Facing Dog - Adho Mukha Svanasana

Downward Facing Dog Pose engages the arms, shoulders, legs, and core — all while being a gentle inversion. It distributes weight across the body and creates a full-body weight-bearing shape that’s great for bone support.

Plank Pose - Phalakasana

Plank builds core stability, upper body strength, and improves bone density in the wrists, arms, and shoulders. Start small and build up — it’s worth it.

Mountain Pose - Tadasana

It might look like “just standing,” but Mountain Pose teaches alignment and awareness, strengthening the core and postural muscles that support your spine and pelvis.

Tree Pose - Vrksasana

This standing balance pose is wonderful for strengthening the legs and hips, while also helping to develop stability and prevent falls. I always remind students: every time you engage your standing leg, you’re sending signals to your bones to stay strong.

Warrior II - Virabhadrasana II

A grounding, energising pose that strengthens the legs, ankles, and thighs, while opening the hips and chest. Holding this posture with awareness creates gentle pressure on the bones — exactly what they need to stay resilient.

Triangle Pose - Trikonasana

This pose is a beautiful way to strengthen the legs and spine, while giving a good stretch through the hamstrings and side body. When done with proper alignment, Triangle brings both activation and space to the skeletal system.

Powerful Intense Pose - Utkatasana

This is essentially a controlled squat — and squats are gold for bone strength. Utkatasana strengthens the thighs, hips, and spine, while building endurance and boosting balance.

Cobra Pose – Bhujangasana

Cobra gently strengthens the spine, back muscles, and shoulders. Backbends like this are especially helpful for the vertebrae, which are vulnerable in age-related bone loss.

Locust Pose - Salabhasana

This is one of my favourites for building strength in the back, glutes, and hamstrings. It’s a simple but effective posture to protect the spine and boost the muscles that stabilize the pelvis.

Bridge Pose - Setu Bandha Sarvangasana

Bridge activates the hips, glutes, and lower back — all important areas for maintaining bone and muscle mass as we age. Plus, it’s deeply grounding and restorative.

Corpse Pose - Savasana

Yes — rest matters. Savasana allows the nervous system to shift into healing mode and helps your body absorb the benefits of all the strength-building work you’ve done.

Consistency Is Key

If bone health is a focus for you, try to include a few of these poses in your regular practice — ideally 3 to 5 times per week. You don’t need to do long sessions; just 10–20 minutes of mindful, aligned movement can make a big difference over time.

Here’s to moving mindfully, standing tall, and aging with strength and grace.

If you’d like to try some of my online yoga classes, that offer a range of bone strengthening and balance sequence suitable for all levels you can click here to find out more.

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April 30, 2025

Can i practice yoga with glaucoma

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Can I Practice Yoga with Glaucoma?

Practicing Yoga with Glaucoma

Keeping the head above the heart...

At many of our retreats over the years, we’ve had participants living with glaucoma who still wanted to enjoy the full benefits of a yoga practice — safely and mindfully. In fact, at our recent New Zealand retreat, one of our guests, an experienced and active yogi, joined us after being diagnosed with glaucoma. Like many others, he hadn’t realized he had the condition until the damage was already done.

Glaucoma affects the optic nerve and is often linked to increased pressure inside the eye (intraocular pressure or IOP). Some traditional yoga poses, particularly those that involve inversions (where the head is positioned below the heart), can raise eye pressure temporarily. However, a thoughtfully modified yoga practice can still offer you all the benefits of yoga — strength, flexibility, calm, and connection — without compromising your eye health.

Our recent retreat guest in New Zealand – upon discovering he had Glaucoma – continued his daily yoga practice with a few simple adjustments, focusing on what feels good and supportive for his body — and avoiding any strong inversions. On the retreat we introduced him to Chair Rest — lying down with the legs elevated on a chair — which offers similar restorative benefits to Viparita Karani, lying down with the legs inverted up a wall, but without the head resting below the level of the heart, so a safe inversion without putting any pressure on the eyes.

If you’re wondering, can I still practice yoga with Glaucoma: The short answer is — yes, with a few mindful adjustments. If you’d like to find a yoga class where the teacher can instruct you in the correct ways to practice perhaps seek out an experienced Iyengar teacher. Once you’re familiar with ways you can practice each type of asana, you’ll feel more comfortable modifying the asana’s yourself within any yoga class – no matter what the style.

Read on for more tips on which yoga postures are safe to practice and which ones to avoid or to modify.

Some Yoga Postures You Can Safely Practice:

Many yoga postures are completely safe and supportive for people with glaucoma, especially when practiced with awareness. Some great options include:

Standing Poses, including:
Mountain Pose (Tadasana)
Warrior I (pictured below)
Warrior II
Triangle Pose (Trikonasana)
Tree Pose (Vrikshasana)
Lunge Poses – with the head up (pictured below)

Seated and Supine Poses including:

Easy Pose (Sukhasana)
Seated Forward Bend (modifying by keeping the spine long, avoid dropping the head, use a strap and keep the gaze and head up above the level of the heart)
Reclined Bound Angle Pose (Supta Baddha Konasana)
Supat Padanghustasana – Lying on the back, extended the legs, leg stretches.
Seated Twists
Seated Baddha Konasana and Konasana

Gentle Backbends and Heart Openers including:
Cobra Pose Variation (pictured below)
Supported Standing Backbend (pictured below)

Restorative Inverted Postures such as:

Chair Rest (pictured below – with the head resting on a blanket)
Lying Down with the Legs Resting On A Bolster (pictured below)

Pranayama and Meditation
Soft belly breathing
Alternate nostril breathing (with gentle attention)
Guided body scans
Mindfulness meditation

Pranayama and meditation, in particular, can be incredibly powerful for managing stress, which is beneficial for overall eye health.

Yoga Postures to Avoid (or Modify)

It’s recommended to avoid or modify strong inversions, where the head drops significantly below the heart, as these may temporarily increase eye pressure. Some poses to be avoid are:

Full Inversions
Headstand (Sirsasana)
Shoulderstand (Sarvangasana)
Forearm Stand (Pincha Mayurasana)
Handstand (Adho Mukha Vrksasana)

Downward Facing Dog (Adho Mukha Svanasana)
This one can often be modified. Some practitioners, like a guest on our recent New Zealand retreat, continue to practice Downward Dog by keeping their gaze lifted and avoiding letting the head hang heavily. With small tweaks, it can still feel good and be safe.

Deep Forward Folds
Seated Forward Fold (Paschimottanasana) — only practice with a lifted spine, not letting the head droop.
Standing Forward Fold (Uttanasana) — modify by keeping hands on thighs or using a wall for support.

Backward Bending Postures where the head is below the heart.
There are many backbends, such as Sphinx Pose and Corba (pictured below), that can safely be practiced.

How to Make a Yoga Practice Work for You

Modify poses when needed.
Use props like blocks, blankets, or bolsters. Work with your teacher to adjust poses so you stay comfortable.

Keep the head and heart level.
Think more about grounding and lifting, rather than dropping down.

Stay present to your body’s signals.
If you ever feel pressure, discomfort, or dizziness, pause immediately.

Practice with a supportive teacher.
Work with someone who understands how to adapt yoga for medical conditions, and who encourages listening to your own body’s wisdom.

Cultivate awareness
Focus more on awareness and connection, rather than extreme poses.

Yoga is not about mastering fancy poses — it’s about creating space in the body, mind, and spirit.
With a few thoughtful adjustments, yoga can continue to be a beautiful, nourishing part of your life, even with glaucoma.

As always, check in with your healthcare provider if you’re unsure about specific movements. And know that a mindful, gentle yoga practice can be a powerful way to support your overall well-being — building strength, resilience, and peace from the inside out.

Feel free to get in touch with me here with any questions or to design you a personalised yoga program for at home practice. You might also like to explore our yoga retreats in Byron Bay. A Radiance Retreat is a wonderful way to explore a safe yoga practice with myself teaching and the Radiance facilitators assisting. Our Wellness Retreats in Byron Bay offer small group personalised retreats with lots of one-on-one attention. You can also see our full Radiance Retreats calendar here for upcoming retreats in Byron Bay, Bali, New Zealand and Europe.

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April 26, 2025

The Art of Deep Rest

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The Art of Restoration

The Art of Restoration Yoga

For Deep Healing Rest

One of the most healing gifts we can offer ourselves is restorative yoga. This gentle, nourishing practice is more than just relaxing; it’s a profound return to balance. A restoration yoga practice – or even doing one restorative yoga posture for 10 minutes – can give us back our deeply rested self in a quite relaxed space. This is gold. In a world that moves fast, achieving deep rest can feel elusive—something we long for but rarely give ourselves permission to truly experience.

What is Restoration Yoga?

Restorative yoga is the art of doing less, to receive more. It’s a deeply restful and quiet practice that invites the body and nervous system to soften, reset, and heal. Unlike more dynamic forms of yoga, restoration yoga involves fewer poses, held for longer periods (usually 5–20 minutes), all while being fully supported with props like blankets, bolsters, blocks, chairs, and straps.

The intention is to create comfort and stillness so the body can release layers of tension and the mind can slow down. We’re not trying to stretch deeply or achieve anything physically. Instead, we’re creating an environment where the body feels it has permission to let go.

The Qualities of a Restoration Yoga Practice

Restoration yoga practice has a deep softness to it. It’s quiet, intentional, and spacious. Here are a few qualities that define this beautiful practice:

Stillness: Once you’re supported in a pose, there’s no need to move or adjust. You’re invited to be still and stay present with what arises.
Silence: Often practiced with minimal talking or music, restoration yoga allows the mind to quieten, creating space for inner listening.
Time: Poses are held for extended periods, giving the body time to truly drop into rest.
Support: Props are used generously to meet your body exactly where it is—no pushing, no forcing.

The Role of Props

Props are a deeply nourishing and supportive part of a restorative yoga practice. They do the work for us, so our body doesn’t have to. A bolster under the knees, a rolled blanket under the neck, a chair for your legs—all these setups allow the muscles to release, joints to soften, the nervous system to quieten and the breathing to slow down and relax.

If you’re practicing at home, you don’t need fancy equipment. Cushions, pillows, rolled-up towels, a couch or bed—these everyday items can easily become your sanctuary of support.

The Benefits of Restoration Yoga

When we allow the body to fully rest, something incredible happens. The nervous system shifts from “fight or flight” into “rest and digest.” This is where healing happens.

Some of the key benefits of a regular restorative yoga practice include:

Deep relaxation and nervous system regulation
Reduced stress and anxiety
Improved digestion and immune function
Enhanced sleep quality
Emotional balance and mental clarity
Relief from chronic tension and fatigue
A deeper connection to breath and presence

Creating Your Own Rest Ritual

One of the most beautiful things about restoration yoga is how accessible it is. You don’t need to be flexible, strong, or experienced. All you need is a quiet space, a few props, and the willingness to slow down.

Start with just one pose—Legs Up the Wall (Viparita Karani) is a wonderful place to begin. Light a candle, turn off your devices, and give yourself permission to rest.

Restoration yoga is a reminder that rest is not a luxury—it’s essential. In giving ourselves the space to slow down, we restore more than just tired muscles. We restore our sense of self, our nervous system, and our connection to the present moment.

Whether you’re joining us on a Radiance Yoga Restore Wellness Retreat, practicing at home with one of my guided sessions, or simply taking five minutes to lie down with your legs elevated—may your rest be deep, healing, and truly restorative.

Ready to experience yourself deeply restored? View our upcoming retreat dates here. All our retreats include Restoration Yoga Classes, Yoga Nidra, guided relaxation and deep rest.

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April 25, 2025

A Gym “Bathhouse” Sauna + Cold Shower Ritual

Bathhouse experience

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A Gym “Bathhouse” Sauna + Cold Shower Ritual

Sauna + Cold Shower Ritual

Create a Bathhouse Experience at the Gym

There’s something so powerful about quietly sitting in a sauna, building up a sweat, and then stepping into a cold shower or plunge pool. It’s deeply cleansing for the body and so invigorating for the brain. Such a good reset. When I’m travelling and there’s no traditional bathhouse nearby, I often head to a local gym with a sauna and showers. It doesn’t take much to recreate the healing rhythm of hot and cold contrast therapy.

On our Radiance Retreats, water and its cleansing benefits, is often a part of the journey. Whether it’s ocean bathing on our Byron Bay retreats, cedar sauna and cold lake plunges on our New Zealand Retreats (pictured below), spa days and water temple blessings on our Bali Yoga Retreats or soaking in thermal springs during our Spain yoga and hiking retreats—these moments of elemental connection offer deep restoration. In this blog, I’m sharing how I create a simple, nourishing bathhouse-style ritual at the gym.

Alternating between hot (sauna) and cold (shower) activates your circulation and nervous system, releasing physical and mental tension. It’s a wellness secret from Nordic cultures, Ayurvedic practices, and modern science, offering benefits like:

Boosted immune function
Eased muscle and joint pain
Enhanced detoxification
Increased energy and mood
Deep relaxation and nervous system reset

And the best part? It’s affordable, accessible, and already available at most gyms.

Your DIY Bathhouse Ritual at the Gym

💫 Begin with Intention

Before you step into the heat, pause. Close your eyes. Breathe. This isn’t just about hot/cold—it’s a ritual of care. Decide how you want to feel when you leave. Let that guide you.

🔥 Phase 1: Sauna (10–15 minutes)

Sit or lie down if possible. Rest your back.
Breathe slowly and deeply. Let the heat soften everything.
Add a few drops of essential oil (like eucalyptus or lavender) to a corner of your towel for a spa-like atmosphere.
Sip water, slowly. Hydration is key.

Optional add-ons:

Apply a clay face mask (if suitable for sweating).
Dry brush your body gently before entering to stimulate lymph flow and exfoliate.

Phase 2: Cold Shower (30 seconds–2 minutes)

Rinse in a cold or cool shower straight after the sauna.
Start warm if you’re new, then gradually turn it cold.
Use a body scrub or exfoliating mitt to awaken the skin and aid detox.
Breathe deeply—it’s invigorating!

😌 Phase 3: Rest & Rehydrate (5+ minutes)

Wrap in a towel, sit somewhere quiet, or lie on a bench.
Close your eyes and let your body return to balance.
Sip herbal tea, coconut water, or water with a pinch of sea salt.

Tip: Don’t hurry this step or underestimate the power of resting in between the hot and cool phases. The most powerful experience can come in this resting phases and it’s also beneficial to allow the body temperature to cool before beginning the next round. Use this still moment to just feel and be – without nothing else.

🔁 Repeat 2–3 Rounds

If time and comfort allow, repeat the full cycle 2–3 times. Each round takes you deeper into calm, releasing another layer of stress and tension.

✨ Optional Extras to Elevate Your Ritual

Abhyanga (oil massage): Post-shower, apply warm sesame or almond oil to nourish and ground. Let it absorb before dressing.
Aromatherapy: Add essential oils to your towel or wrist before sauna rounds.
Facial spritz or toner: Refresh your skin with rosewater or a cooling toner after the final round.

🧘‍♀️ Final Thoughts

This simple yet powerful bathhouse-inspired ritual turns your gym visit into a self-care sanctuary. No Bathhouse, Spa or stunning lakeside sauna required. Just heat, cold, breath, and presence.

Try it weekly and feel the difference in your mood, energy, sleep, and skin. The beauty of this ritual is its accessibility. All it takes is presence, intention, and the willingness to give yourself this time.

Find out more about our Wellness Retreats in Byron Bay, New Zealand, Bali and beyond.

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April 25, 2025

Yoga Asana

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Keeping The Flame Alive

Why Regular Yoga Practice Works...

Yoga is a practice, not a destination. Each time we come back to our breath, our body, and our intention, we’re strengthening the quiet power within. And over time, that inner strength becomes a steady flame we can carry into all areas of life.

Regular yoga practice becomes a lifelong companion. There’s something incredibly grounding in returning to the same simple rituals: the rhythm of breath, the stillness after movement, the quiet space that always seems to hold me no matter how I arrive. Not every practice feels magical. Some days I feel tight, distracted, or just not quite “in it.” But I’ve learned that it’s not about perfect poses or doing something extraordinary. It’s about showing up. Again and again. And with time, yoga becomes this gentle undercurrent that carries me through life’s seasons.

What I love most is how it keeps bringing me back to myself. There’s a quiet strength in the repetition—the way it reminds me to soften, to trust, and to stay present. Even the most ordinary practice has a way of planting something small but steady. And over time, those tiny moments… they add up. They bloom. Quietly. Deeply. Yoga works because we keep showing up. It works not in the dramatic or the new, but in the repetition, the familiarity, the reverence. It works because we’ve learned to trust ourselves through it.

One of yoga’s greatest gifts is that it doesn’t require you to stay the same. It welcomes you as you are—whether you’re navigating grief or renewal, vitality or fatigue, seasons of caregiving or solitude. Your body may not move the way it did twenty years ago. But it moves with more awareness. With more intention. Yoga meets you there—with gentleness, strength, and the quiet confidence that you’ve walked enough roads to know what truly matters.

“Words cannot convey the value of yoga – it has to be experienced.” — B.K.S. Iyengar.

Yoga is often misunderstood as just another form of exercise. But those who’ve practiced long enough know: it’s a system for inner alignment. A space where the breath steadies the mind, where the spine realigns with the soul, and where you remember your place in a larger rhythm. The poses (asana) strengthen and open the body, yes—but it’s the discipline of attention, the consistency of self-inquiry, and the compassionate awareness that turn yoga into a tool for life.

The Gift of Regular Practice

A regular practice doesn’t have to be long or elaborate. In fact, the most potent rituals are often the simplest:

20 minutes of gentle movement before the world wakes up
A few rounds of conscious breath during a quiet afternoon
Legs-up-the-wall after a full day
Sitting in stillness, simply noticing your thoughts float by

These small moments of practice become an anchor. A way of recalibrating, especially when the outer world feels noisy or fast. Yoga, practiced regularly, becomes your own inner tuning fork—bringing you back to yourself again and again.

A Tool for the Whole Journey

Life doesn’t ask us to be one thing. We are always becoming: mentors, daughters, friends, seekers. We let go, we begin again. We rise, we rest. Through all of it, yoga remains a faithful thread. It adapts, it forgives, it deepens. Regular yoga practice isn’t about striving or mastering. It’s about tending. Tending to the body, the breath, and the self with care. It’s a tool we carry—not for perfection, but for presence. Not just to get through life, but to move through it with grace.

Let’s keep practicing…

If you’d like to chat with me about booking a private online or in person yoga class or have a yoga question you can contact me here. Ready to transform your yoga practice? View our upcoming retreat dates here.

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April 23, 2025

Ayurvedic Yoga Practices

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Simple Everyday Self-Care Rituals

5 Simple Ayurvedic Self Care Practices

For Everyday Radiance

Here’s 5 daily Ayurvedic practices to incorporate for cleansing, nourishment and radiance:
Tongue scraping
Sipping warm water instead of cold
Dry skin brushing
Self-massage with black sesame oil Alternate nostril breathing

Practiced daily, these simple Ayurvedic rituals create powerful ripples in our overall wellbeing. Each one is a quiet act of self-respect, helping us feel more grounded, nourished, and connected to our inner rhythm.

In Ayurveda, health is the result of good digestion, balanced doshas (your unique mind-body constitution), and daily self-care. And, when your body is in harmony, your skin reflects it.

If these practices are new to you perhaps keep it simple and choose just one or two that resonate and feel easy to get started with. Over time explore some of the others. Let the benefits unfold naturally over time. Feel the radiance…

Tongue Scraping (The Ayurvedic Way)

A simple but powerful morning ritual for detox and fresh breath.

How to Scrape The Tongue Step-by-Step:

Before eating or drinking anything, head to the bathroom first thing in the morning.
Take your copper or stainless steel tongue scraper.
Stick out your tongue and place the scraper as far back on the tongue as is comfortable.
Gently pull the scraper forward toward the tip of your tongue.
Rinse off the residue from the scraper.
Repeat this 5–7 times, or until the tongue feels clean.
Rinse your mouth and proceed with brushing or oil pulling.

Benefits:

Removes “ama” (toxins and buildup)
Improves breath and oral hygiene
Enhances taste and digestion

✨ Tip: Do this every morning before water, tea, or coffee for best results.

Sip Warm (Not Cold Water) For Hydration

Siping warm water is a daily medicine in Ayurveda, a simple practice with powerful balancing benefits. Sipping warm water helps to:
Support and strengthen agni, your digestive fire, which is central to health in Ayurveda.
Cold water weakens digestion and can lead to ama (toxins) and sluggish metabolism.
Sipping warm water throughout the day helps to gently cleanse the digestive tract and support lymphatic flow.
Is especially supportive during seasonal transitions or if you’re feeling heavy or sluggish.
It keeps the system gently hydrated without creating stagnation.

When & How To Drink Warm Water:

First thing in the morning: A cup of warm water (with lemon or plain) helps wake up the system.
Between meals: Small sips keep digestion flowing (not large gulps).
Not during meals: Ayurveda recommends only small sips during meals to aid digestion—no large glasses, as it can dilute agni.
Avoid ice water entirely, especially if you’re dealing with bloating, cold hands/feet, or sluggish digestion.

Dry Skin Brushing (Garshana)

Garshana is the traditional Ayurvedic practice of dry massage using raw silk gloves or a natural bristle brush. It’s especially beneficial in late winter/spring and for sluggish conditions. It’s a beautiful way to care for the skin and awaken the body’s internal intelligence.

Ayurvedic Benefits:
Stimulates lymphatic flow
Supports circulation and detoxification
Clears ama (toxins) from the skin and tissues
Invigorates the body and clears mental dullness
Exfoliates and enhances the skin’s glow (ojas)

How to Do Ayurvedic Dry Brushing:
Use long strokes on limbs (toward the heart)
Circular motions on joints and belly
Avoid face, breasts, or irritated skin
Do before showering, ideally in the morning
Follow with warm oil massage (black sesame is perfect for Vata or winter)

Black Sesame Oil Body Cleansing (Abhyanga)

A deeply nourishing ritual for dry skin and nervous system support.
Start by gently warming about ¼ cup of black sesame oil—just enough to feel comfortably warm to the touch, not hot.
Before your shower, apply the warm oil generously to your whole body. Use circular motions on joints and long strokes on the arms and legs. Take your time. Let it feel like a moving meditation—slow, soothing, and intentional.
Once you’ve finished massaging, allow the oil to soak in for 10–15 minutes. You can wrap up in a robe or towel during this time, rest, or simply move through your morning quietly.
Rinse off in a warm shower. No soap is needed unless your skin feels particularly oily—this helps preserve your skin’s natural moisture barrier.
This practice not only cleanses and nourishes the skin, but also supports circulation, elasticity, and a calmer nervous system. It’s especially helpful in cold or dry seasons, or anytime your skin and spirit need extra care.

Alternate Nostril Breathing (Nadi Shodhana)

This is a gentle practice to balance the mind and calm the nervous system. At first it may seem complex but once you get the basics right you’ll soon be able to do this practice any time – even just for a few minutes – to calm the mind and rest.

How to do the practice:
Sit comfortably with a straight spine, either cross-legged or on a chair. Rest your left hand on your lap.
With your right hand, place your index and middle fingers lightly between your eyebrows. Use your thumb to gently close your right nostril, and your ring finger to close your left.
Begin by closing the right nostril and inhaling slowly through the left.
Close the left nostril, and exhale through the right.
Inhale through the right nostril, then close it and exhale through the left.
That’s one full round. Continue for a few minutes, keeping the breath soft, smooth, and unforced. Let your attention rest gently on the rhythm.
Best practiced on an empty stomach, or a couple of hours after eating. Try daily for a few minutes to experience the full benefits.

Why it works:
– Reduces anxiety and mental chatter
– Sharpens focus and clarity
– Soothes the nervous system
– Balances inner energies
– Supports deep, restful sleep

To buy Tongue Scrapers, Cold Pressed Black Sesame Oil and other Ayurvedic Products online I recommend Bio Ayurveda.

Feel free to message me with any questions and to let me know how you go with these practices.

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April 22, 2025

Yoga Prop Usage

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Why I Love Yoga Props

The Yoga Props I Reach For Again And Again

Support, Strength & Surrender

In my everyday yoga practice, I usually make good use of a few yoga props including a couple of blocks, a yoga strap, a bolster, two or three yoga blankets and an eye pillow. Sometimes I might also use a chair – to do a supported backbend or restorative shoulder stand with. Other times I might use more yoga straps to explore giving different parts of my body more support and containment. If my practice is a restoration one, then there might be more bolsters and blankets involved. Some days I’ll also use my wall ropes (see below for more on these). Yes, I love using yoga props.

Not every yoga asana practice requires the use of yoga props – especially if doing a more Vinyasa or flowing practice – and for many people yoga props are not used at all. And that’s okay. However, I love using them for the extra support, awareness, lightness and nourishment they give and as a yoga teacher I see how their proper use benefits so many people in deepening their practice.

Yoga Props & Where It All Began
Yoga prop usage was developed by B.K.S. Iyengar in the 1960s. Iyengar had a myriad of physical conditions and in his poor physical health was looking for better ways to be in the different yoga postures – and ways to make yoga accessible to people of all ages and physical conditions; to help students experience correct alignment in poses and a lightness of being. Iyengar believed that props were not crutches, but rather valuable tools that could help practitioners deepen their practice and work more intelligently. He stated: “The props are there to make it easy to work harder.”

Iyengar first began experimenting with household objects like bricks, belts, and blankets to help his students experience the full benefits of yoga, even if they were sick, injured, elderly, or stiff. Eventually, these household objects became the standard yoga props we know today: Blocks, originally bricks, straps – inspired by belts, chairs, blankets, bolsters, ropes – attached to walls, etc. Iyengar’s prop-based approach formed the foundation for Therapeutic yoga, Restorative yoga and all the alignment-based yoga styles used in studios around the world today. His method proved that yoga isn’t about “achieving” a pose—it’s about using tools and intelligence to work with your body, not against it. Whether you’re sinking deeper into relaxation, finding better alignment, or simply making a yoga posture more accessible, props are here to enhance, not “fix.”

If you’re not so familiar with the props read on for some insight into how to use them to bring more comfort, awareness, and freedom into your practice. At the bottom are some links to my favourite online Australian shops where they can be bought.

Yoga Bolsters – Your Best Friend in Restorative Yoga

If I could only choose one prop forever, it might be the bolster. Bolsters help shift the nervous system into rest-and-digest mode—making them so effective for restoration, deep rest and anytime you need height, support and softness.

Here’s just a few ways I use my bolster:
Under the sacrum in Viparita Karani I Lying with the Legs Up a Wall Pose (pictured above).
Under the knees in Savasana for total lower back release.
For supported backbends (like reclining over it in Supta Baddha Konasana).
In seated forward bends to rest the head on to.
In supported child’s pose to rest the front of the torso onto.
In a wide range of restorative yoga postures to let the body fully surrender without strain

Yoga Chairs – Stability Meets Exploration

Yoga chairs open up a world of supported poses and deeper access, especially in Iyengar-inspired practices. Chairs allow you to explore advanced poses safely or simply rest into familiar ones with more depth and support.

Here’s a few ways I use my yoga chair:
For support backbends (pictured above).
For Deep Rest & Restoration in Chair Rest Practice (pictured at top of article).
In forward folds (sitting backward on the chair or folding over the seat).
For shoulder stand variations.
For seated twists, with added structure and alignment

Yoga Blocks – Small but Mighty

Don’t underestimate the humble yoga block. These little bricks of joy offer lift, stability, and spaciousness wherever you need it. Whether foam or cork, blocks are like an extension of your body—they meet you exactly where you are.

How I use them:
Under hands in standing poses to “bring the floor up”
Under hips for supported bridge or seated poses
Between thighs to activate inner legs or support alignment
Behind the head in reclined postures for gentle neck support

Yoga Straps – Find Freedom in the Reaching

Yoga isn’t about forcing yourself into a shape—it’s about meeting the shape with grace. That’s where straps come in. Straps encourage healthy lengthening instead of overreaching. They create the connection without compromising alignment.

How I use them:
In seated forward bends (looped around the feet to maintain a long spine).
Around the arms (just above the elbows) in Shoulder Stand and ‘Preparation Forearm Balance Pose’ (pictured above) to keep the elbows in line with the shoulders.
In shoulder stretches like Gomukhasana if the fingers don’t reach each other.
In reclined leg stretches (like Supta Padangusthasana) if you can’t reach the toes.
To support binding poses when hands don’t quite meet.

Yoga Blankets – Soft Support with Subtle Power

These are the quiet heroes of my prop cupboard. Simple, foldable, and endlessly versatile. I always keep a few blankets or shoulder pads nearby—they add such a sense of grounded-ness and comfort.

How I use them:
Under shoulders in shoulder stand or plow pose for cervical spine protection.
Under the pelvis to elevate hips in seated postures.
For knee support in kneeling postures.
To pad wrists, ankles, or any joints needing extra care.
In restorative yoga postures to give support and deeper rest as pictured above.

Wall Ropes

Yoga wall ropes are sturdy ropes affixed to a wall that can sustain a heavy load or a specially designed wall panel. They’re used to support the body in various asanas allowing for a more controlled stretch, decompression of the spine, and improved body awareness. Yoga wall ropes may look intimidating at first glance, but once you try them, you’ll understand the magic. They offer a unique combination of support and challenge that can unlock new experiences in your practice. They’re most commonly seen in Iyengar yoga studios but have grown in popularity across many styles due to their versatility.

Common Poses with Ropes:

Rope Sirsasana (Rope Headstand) – An inversion that allows spinal traction while minimizing pressure on the neck (pictured above).
Downward Dog with Ropes – Elongates the spine and supports the hips, allowing you to feel the pose differently than on the mat.
Supported Backbends – Deepen the chest opening while maintaining safety and control.
Rope Warrior or Lunge Variations – Adds resistance and helps train stability in the legs and hips.

Where To Buy Yoga Props

Here’s some websites to buy quality yoga props online in Australia:
www.iyogaprops.com.au
www.yoga-king.com
www.emp.com.au
www.stretchnow.com.au

Do you have a favourite prop? Or a question about how to use one in a particular pose? Contact me with any questions. I’d love to hear from you.

Ready to explore your yoga practice deeper? Check out all our upcoming personalised Radiance Yoga Restore Wellness Retreats.

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April 22, 2025

How To Turn Any Holiday Into A Mini Yoga Retreat

Yoga outdoors for a mini retreat

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How To Turn Any Holiday Into A Mini Yoga Retreat

Unwind. Disconnect. Recharge.

Being on holiday has always been a time for me to exhale— to slow down, breathe more deeply, and reconnect. Over the years, whether I’ve been by the sea, tucked away in a mountain cabin, or exploring a new city, I’ve found that the real magic happens when I bring a few retreat-style practices into my time away.

You don’t need to book into a formal yoga retreat to feel the deep nourishment that comes from mindful rest and movement. With a little intention, any holiday can become a mini retreat for the soul. I love bringing a journal, a couple of yoga props (even just a strap and a foldable blanket), and carving out some quiet time each morning for a few gentle stretches or a meditation before the day begins. It completely shifts the tone of the day—making it more grounded, spacious, and intentional.

Whether you’re heading to the coast, the countryside, or a city break, here’s how you can create your own yoga retreat vibe, wherever you are. A few small rituals can go a long way in turning your holiday into a time of true restoration.

1. Set an Intention Before You Go

Before you even pack your bag, take a quiet moment to reflect on how you want to feel during your trip and to create mindful travel experiences. Do you crave rest? Renewal? More connection with yourself? Setting a simple intention can subtly shape your whole experience and give your trip deeper meaning. Write your intention on a note and tuck it into your journal or travel bag. Let it guide your choices, from what you pack to how you spend your time.

2. Pack Your Yoga Essentials (Keep it Simple)

You don’t need much—just the basics to help you stay consistent. A yoga mat, comfy clothes, and maybe a few favorite props (like a yoga strap and an eye pillow) can go a long way. A playlist or yoga app can also be great if you like guided sessions. If your space is tight, a folded towel works just fine for gentle stretching and seated meditation.

3. Create Your Daily Rituals

You don’t need to stick to a strict schedule. Instead, carve out mini moments throughout the day that help you reconnect to your breath and body. Here’s a retreat-inspired rhythm you could try:

Morning: Gentle yoga before breakfast; even 10 minutes does wonders for connection and relaxation.
Mid Morning: Enjoy a nature walk, long or short, walking in nature adds so many nutrients to our break.
Midday: Practice a short meditation in nature or use an App for a guided relaxation.
Afternoon: Bathhouse visit for a relaxing and cleansing steam, sauna and cold plunge. Lots of gyms have these facilities as well.
Evening: A restorative session to wind down. Even 10 minutes lying with the legs resting up a wall or on the seat of the chair can shift your entire energy.

4. Choose Nourishing Foods

One of the gifts of a retreat is eating mindfully. Adding fresh, whole foods to your meals will help you feel vibrant and balanced. Explore local produce, cook simple meals if you’re self-catering, or seek out cafes with wholesome options. And of course—balance is everything. Enjoy the wine, dessert, or local delicacy mindfully.

5. Unplug Intentionally

Try carving out screen-free pockets during your day—or even leave your phone behind for a few hours while you explore. Journal, nap, or just be. Designate a part of your trip as “silent time”—maybe a morning or an afternoon—to reconnect inward, free from notifications or outside noise.

6. Bring Your Journal

Retreats often offer the chance to reflect and process. Journaling can help you tune into your inner world and get clarity on what you want more (or less) of in your life.

Prompt ideas:

What am I grateful for right now?
How am I feeling in my body today?
What do I want to take from this trip back into my daily life?

7. This Is Your Time

This isn’t about doing 90-minute class every day or eating 100% clean. It’s about intentionally creating space to nourish yourself—body, mind, and spirit. A walk in nature can be just as healing as a yoga class. A quiet cup of tea can be meditation. A few conscious breaths can bring you back to yourself.

Final Thought

You don’t need a retreat centre to find stillness or soul nourishment. With a little intention and presence, any trip can become a sacred reset. So next time you travel, try weaving in a bit of yoga and inner connection—and return not just refreshed, but truly renewed.

Ready to go deeper? If you’re craving the full soul nourishing retreat experience, check out our upcoming Radiance Retreats here. We’d love to share a retreat with you…

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April 21, 2025

Our (Different) Yoga Practice During The Holidays

The Radiance Blog

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Our (Different) Yoga Practice During The Holidays

Yoga Practice During The Holidays

Same, same but different...

There are so many reasons why our practice can fall away when we’re away—early mornings, late nights, broken sleep, long travel days, full calendars, or simply being wrapped up in family, friends, or just soaking in a new place. And sometimes, if we’ve been pushing hard before the break, what we really need is to do absolutely nothing for a while… and sleep.

I used to feel a bit guilty when I didn’t stick to my usual routine. But now, I see holidays as a time to let go. No pressure. No expectations. There’s a time for everything. Just allowing myself to be is deeply nourishing. One of the best gifts we can give ourselves is a break from the idea that our yoga practice needs to be perfect or consistent.

Truth is, my practice on holidays rarely looks like it does at home. And that’s okay. It might just be ten minutes of stretching on the floor of a hotel room, or a quiet walk on the beach with conscious breath. It might be doing nothing at all and simply resting.

Yoga reminds us not to cling—not to attach to how things “should” look. That lesson feels especially alive when we’re away from our usual rhythms. So if you’re on holiday and your practice looks different—or doesn’t happen at all—that’s perfectly okay. You’re still practicing. You’re still showing up.

“Your yoga practice doesn’t expect you to show up happy. It asks that you be present. It doesn’t mind if you are put together, or if you are a mess. You can arrive with a jumbled mind and a heavy heart. Your practice couldn’t care less if you can touch your toes or meditate for hours. It asks simply, that you show up”. Unknown author.

Yoga is as much about adaptability and presence as it is about doing yoga postures. When a full yoga practice – or getting to a class – is unrealistic there’s gentle ways we can incorporate some yoga into our days to give us a sense of inner connection and to help sustain us with some inner strength and awareness.

Here’s some simple ways to keep moving (and breathing well) when on holidays:

Bed Yoga for Connection & Stillness: Before we get out of bed, check our phone or start making breakfast we can start our day with connection and stillness just being where we are in bed or sitting quietly. Place the hands on the belly, close your eyes, and feel the breath flowing in and out. Listen to the sound of the breath. Watch the air flow. Just a few minutes sets the tone for a relaxed start to the day.

Kitchen Yoga: Waiting for the kettle to boil? Try a half Downward Facing Dog Pose variation with the hands on the kitchen bench to lengthen the spine and stretch open the back of the legs. From there roll over the toes and come into a supported Upwards Facing Dog Pose on the bench. Keep moving from Downward Facing Dog Pose to Upwards Facing Dog Pose with the ’in’ and ‘out’ breath to free up the spine and whole body for a simple kitchen yoga practice.

Short Online Yoga Classes or Apps: A 10- or 15-minute video can be incredibly effective. Don’t underestimate what a short, well-guided practice can do for your body and mind. Here’s a link to a 25 minute Deep Release Yoga practice on my Radiance YouTube channel. You can also sign-up to my online yoga video classes offering for a range of inspirational 10, 15, 20 and 30-minute yoga practices from gentle flow to guided restoration and handstand practices.

Out & About Yoga: I love this type of practice that cultivates creativity and connection with the outdoors and nature. It might be doing some standing yoga postures during a hike to stretch and strengthen or using a park bench to lengthen the spine, doing some seated twists on the train or practicing under the shade of a beautiful tree. Our yoga mat is wherever we are.

Involve your people: Invite your kids, partner, or friend to join you for a simple yoga session. It doesn’t need to be serious — just shared. It’s a lovely way to connect. Kids love yoga and doing some partner yoga with your friends kids is a great way to relax, laugh and share
Keep it gentle: Lean into restorative or slow flows. During a busy time, your nervous system will thank you for slower, more supportive practices.
Evening Legs Up: At the end of a big day out rest the Legs Up the Wall in Viparita Karani or come into Chair Rest position for a deeply restorative 10–20-minute yoga practice that gives us deep rest and transitions us towards our sleeping time. Our yoga is wherever we are…

Yoga during the holidays isn’t about discipline — it’s about care. Let your practice serve you, not the other way around. And remember: even a moment of mindful breath or a gentle stretch is enough.
So keep it simple. Keep it kind. Keep it a practice that serves you in this moment. Some days might be 10 minutes of stretching. Others might be a quiet slow walking meditation or a lying down relaxation after dinner. All of it counts. Non-attachment also means not punishing ourselves. Know that when the time is right, we will return to our regular practice – and hopefully with a fresh perspective, renewed passion and kindness.

For a comprehensive yoga retreat holiday, visit our website and discover more about our Radiance Wellness Retreats in Bali, Byron Bay, New Zealand and beyond.

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April 16, 2025

Still Life On Retreat

The Gift Of Time & Space...

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Downward-Facing Dog - Adho Mukha Svanasana

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Tree Pose - Vrksasana

Warrior II - Virabhadrasana II

Triangle Pose - Trikonasana

Powerful Intense Pose - Utkatasana

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Bridge Pose - Setu Bandha Sarvangasana

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Sip Warm (Not Cold Water) For Hydration

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Alternate Nostril Breathing (Nadi Shodhana)

The Yoga Props I Reach For Again And Again

Support, Strength & Surrender

Yoga Bolsters – Your Best Friend in Restorative Yoga

Yoga Chairs – Stability Meets Exploration

Yoga Blocks – Small but Mighty

Yoga Straps – Find Freedom in the Reaching

Yoga Blankets – Soft Support with Subtle Power

Wall Ropes

Common Poses with Ropes:

How To Turn Any Holiday Into A Mini Yoga Retreat

Unwind. Disconnect. Recharge.

1. Set an Intention Before You Go

2. Pack Your Yoga Essentials (Keep it Simple)

3. Create Your Daily Rituals

4. Choose Nourishing Foods

5. Unplug Intentionally

6. Bring Your Journal

7. This Is Your Time

Final Thought

Yoga Practice During The Holidays

Same, same but different...

More Information

Contact Info