The benefits of spinal twists

Category: Article or Blog
Published: Tuesday, 21 April 2015
Written by Sarah PJ White

The benefits of yoga are numerous, both in terms of health and general fitness. Each movement, stretch and pose is designed to improve specific groups of muscles and/or joints. There are however, specific benefits that can be gained from twisting yoga poses… including those spinal twists.

Waist, abdomen and back

Your oblique (or waist) muscles, abdominal and lower back muscles can all get stiff, often resulting in lower back pain and stiff joints. Spinal twists will help relax and stretch these muscles, resulting in less pain and increased flexibility.

Better posture

The problem with modern life is we spend so much time just standing and/or sitting – at work, home and whilst travelling or commuting – often staying in awkward or uncomfortable positions.

Yoga has long been known to improve your overall posture, however spinal twists will really help, as they relax and stretch those back muscles. Spinal twists also gently rotate every vertebrae in your spine, leading to better mobility and helping to cure non-specific back aches and pains. Not only that, but spinal twists also work those abdominal and oblique muscles – leaving you with a flatter stomach and a stronger core.

Internal organs

spinal twists and yogaSpinal twists can help release tension in your internal organs too? How? Well not only will they help relieve bloating and digestive problems, they also help eliminate the toxins and waste products stored in organs such as your kidney, spleen, liver and pancreas. Yoga stretches such as spinal twists all help the flow of oxygenated blood around your body, ensuring your internal and external health is improved as a result of your efforts.

Tension and stress relief

Whether you’re a yoga novice or pro, you cannot fail to miss the overall benefits spinal twists (and yoga generally) provides. It is especially good for those suffering from stress and tension, as it relaxes every part of your body and gives you space and time to switch off mentally and emotionally too.

Spinal twists especially, encourage your chest, shoulder and arm muscles to relax and, combine this with the overall slow, controlled breathing, you’re onto a sure-fire stress and tension buster!

If you want to really help your flexibility, look to twist slightly more each session. The secret however, to increasing the results you get from spinal twists, is to hold the poses slightly longer, each time you do them. So, why not see how long you can hold your yoga twists for, and gain all the benefits you can from those spinal twists!

Images courtesy of Ambro & stockimages/



Need a glass of wine to relax?

Category: Article or Blog
Published: Monday, 13 April 2015
Written by Sarah PJ White

Working for yourself can be stressful. You’re in sole charge of both the production and the end results you achieve. If you want your business to be a success, you have to put in maximum amount of effort and time… so who can blame you for needing a glass of wine to relax!

The problem with working for yourself is you tend to work maximum hours. You left a full time employed job to get better pay, work the hours that suit and take time out to do what you want to do… the reality however, is often 7 day working weeks, stress and an inability to switch off.

Why not reach for the wine?

There have been reports that red wine in particular is good for your overall health.  Red wine contains something called resveratrol – which has antioxidant properties, so moderate (1-2 units a day) can have some benefits for your heart. However, regular binge drinking can be harmful to your brain and lead to problems – including depression.

Importance of switching off

Being constantly in work mode is tiring! It keeps your fight or flight response permanently switched on and you’re living on adrenaline. Unless you learn to switch off, you’re going to end up burned out and heading for a breakdown. If you struggle to switch off you could be at risk from fatigue, sleep deprivation and negative moods.

Switching off gives your body time to unwind and relax – and not just in terms of your muscles either. Your internal organs (especially the adrenal glands that produce adrenaline) need down time too.

Breathing exercises

Learning to regulate your breathing is essential to your health and your stress levels. Not only does it help your body pump oxygenated blood around your body and lower yours stress levels, it also enables you to maintain a clear focus too.

Breathing exercises ensure you are using your lungs to their full capacity and gives you the time and space to have a breather from the stresses of work too.

A simple breathing exercise is to breathe in through your nose for a count of four, then breathing out through your nose for a count of four. Abdominal breathing is another good technique – breathing in through your nose to inflate your diaphragm, rather than your chest and help stretch the lungs. Aim to breathe in 6-10 slow breaths per minute and do this for 10 minutes a day.


Yoga is perfect combination of correct breathing techniques and health benefits. The postures are designed to work every muscle group in your body. By focusing on your core muscles you will also build a better posture – something that is essential for work at home solo-entrepreneurs, as we are notoriously good a choosing seating positions and desks that are bad for our posture!

If you want to increase your creativity and focus, whilst improving your productivity and overall well-being – learning to switch off is essential. Whether you opt for daily yoga or focused breathing, both will ensure you learn how to switch off… without reaching for that glass of wine.

How do you switch off? What do you think about yoga and/or breathing activities, as opposed to reaching for the wine? Have you found the perfect way to switch off – why not share your tips and advice in the comments box below?

Images© Africa Studio/Dollar Photo Club

New Year New You January Offers

Category: Article or Blog
Published: Tuesday, 06 January 2015
Written by Andrea Detchon

Hello Lovelies It's January and I'm so excited to work with you. It's also time for January Offers.


The Joyful Journey is only £69 before 11th January and we are starting THIS WEEK ! Get booked on before you miss out.

Therapy and Coaching sessions for Janaury are £250 when booked as a block of 5. Saving £50

Yoga 1:1 bundle of 6 sessions for £300 which is buy 5 get one free.


Make January this year, your best January ever !


Struggling to find time for you?

Category: Article or Blog
Published: Tuesday, 24 March 2015
Written by Sarah PJ White

Whether you’re a work-at-home mum or busy full time parent, one of the biggest issues you’ll have is finding time for you. We spend so much time juggling our work and family commitments, there’s not much time left for us… so how do you ensure you find time for yourself?

Being there for everyone else

stressed womanWe all like to be the best person we can be and –whether we’re looking at our business or personal lives – this usually involves becoming known as the ‘go to’ person. We WANT to be helpful and we WANT to be needed. The problem is though, by being there for everyone else, we’re seldom left with time for ourselves.

Why taking time out for you will help others too

But in order to be the best we can be AND in order to be there and best serve others – we NEED to take time out for ourselves. You cannot help anyone else if you’re tired, frazzled and hanging onto your last nerve.

So, if your main reason for not taking personal time is that you see it as a ‘selfish’ thing – then think again. By taking the necessary time you need to recharge your batteries and calm or centre yourself, you’re actually putting yourself in a BETTER position to help others – as you’ll be more alert, fresher and healthy enough (physically and mentally) to help others out.

Recharging your batteries

Build regular time into your schedule to recharge your batteries. You may be thinking that you couldn’t possibly schedule in a large amount of time – but you DON’T need to.

Sometimes, you just have to say ‘no’ to certain requests, in order to give yourself the time needed to recharge your batteries. Maybe you could find a regular 15 minute slot in your day to sit and do nothing. When was the last time you had a free evening to do as you saw fit? If you have small children, when was the last time you allowed yourself time to have a candlelit bubble bath?

You see, often the issue ISN’T having the time to recharge your batteries… it’s more an issue of ALLOWING yourself the time to do it. We feel guilty for spending our valuable time on ourselves – especially if we feel that we could be using that time to help others. But it IS our time to do as we see fit… so drop the guilt and start giving yourself permission!

What do you do to ensure you have time for yourself? What have you found to be the best way for you to relax? Why not share your tips and advice in the comments box below.

Image © Two Brains Studios/Dollar Photo Club

Happiness and holidays

Category: Article or Blog
Published: Monday, 06 October 2014
Written by Andrea Detchon

This week's affirmation: My family bring me happiness

So, it's been a little while, I've been to my sisters wedding and had holiday time with my family. An unusual but interesting situation to find myself in.
As an observer now, I can see much more of the interactions of the family relationships.
I don't get so caught up in the dramas.

So I only stumbled once during the actual wedding and managed to get through being a good bridesmaid. The party was brilliant and I danced all night!

I missed my cats when I was away although they were expertly looked after by a friend of mine. They were happy to see me, but not in a huff, which I am pleased about!

I was actually excited to come back from holiday and start working again. Its a totally new sensation for me, I didn't have any Monday Blues, or Morning Moaning. I got up at 6am and was happy.

I feel so blessed that I've been brave enough to put my energy into this new life of mine and see that it actually is working. And it makes me even more keen to work with others, who need help, finding recognising, discovering what makes them happy. What would get them excited to go somewhere on a Monday morning.