Du Yoga Blog

Scroll through the Contents Below, or click on the Link to go Directly to the Article.

How to Make the Most of Your Online Yoga Class ...  Click to Read 

The Power & Precision of Eagle Pose in Yoga ... Click to Read 

Children's Mental Health Week 2025... Click to Read

Warrior Within: The Symbolism of the Warrior Pose - Featuring a Guided Warrior Meditation... Click to Read

Winter Self-Care: Nurturing your Mind, Body & Soul... Click to Read

The Problem with Positivity: Embracing the Full Spectrum of Emotion... Click to Read

Let's Talk About Props... Click to Read

Yoga is a journey of self-discovery, and in today’s world, that journey can continue right from the comfort of your own home. If you’re new to virtual yoga classes or looking for tips on how to enhance your experience, I've put together a few tips to help you feel more comfortable, confident, and connected during your next online yoga session.

Joining Your Yoga Class: For an optimal class experience, I recommend joining from a device that has both a camera and a microphone (such as a laptop, iPad, or smartphone). I use Zoom for all of my online sessions, and I highly suggest creating a free Zoom account before your first class. This way, you can test your audio and video settings and feel confident when it’s time to begin.

When you sign up, you’ll receive a link to your class in an email. Simply click the link, and it will open in either your Zoom app or browser. Once you enter the virtual room, your microphone will automatically be muted to avoid background noise. Most students prefer to keep their camera off during class, you’ll still be able to see me, but I won’t be able to see you. 

Creating Your Virtual Yoga Space: I'll start running the class about 5 minutes before the official start time, so feel free to join early, say hi and get settled. Set up your space with a few things in mind: make sure you have enough room to move freely, a strong Wi-Fi connection, and a quiet environment. Position your device so you can clearly see me from different angles throughout the class.

For your practice surface, I recommend a hard floor with a yoga mat for the best stability and cushioning. If you're practicing on carpet, it can feel a bit squishy, which may make balancing poses trickier. If that's the case, you might find that a towel on the carpet provides more stability.

Props to Enhance Your Practice: You might find it helpful to have a few props nearby:

• A blanket or towel for extra support.

• A yoga block to bring the floor up to your hands in certain poses.

• A yoga strap to help with stability or deepen your stretches.

Creating the Right Atmosphere: If you like to have your microphone off then you can play your favourite music or nature sounds to help set the mood and depending on the style of the class you may wish to dim the lights or light some candles to create a soothing environment. Setting an intention for your practice, whether it's cultivating more mindfulness or improving flexibility, can also help guide your focus and energy.

How to View the Class: Zoom offers a couple of viewing options. You can switch between “Gallery” view, where you can see multiple participants (if their cameras are on), and “Speaker” view, where you’ll see me in a large window. For the best experience during class, “Speaker” view is usually the most helpful. 

Embrace the Virtual Experience:

Remember, online yoga may feel different than in-person classes, but it can still be incredibly powerful. Don’t worry about being perfect. Focus on your breath, your body, and the present moment. Online classes are a chance to really connect with your own body and energy without distractions from others.

After Class Take a Moment to Reflect: After class, take a few moments to check in with yourself: Notice how you feel physically and mentally after the practice. Do you feel more grounded, relaxed, or energised? Reflect on any insights or breakthroughs you had during the class. Yoga is as much about what you discover off the mat as it is about the poses themselves.

Feedback: I love hearing from you after class! If you have any feedback—what worked, what didn’t, or what you'd like to see more (or less) of in future classes—please feel free to email me. Your thoughts are always welcome as we continue to grow together in practice.

Taking a virtual yoga class can be a wonderful and rewarding experience. By setting yourself up for success, preparing your space, and embracing the flow of the class, you can create a peaceful, effective practice no matter where you are.

Enjoy your virtual yoga journey, and remember, it’s all about connecting with yourself, one breath at a time. 

Yoga is a journey of self-awareness, balance, and strength. Among the many poses that invite both physical and mental challenges, Eagle Pose, known as Garudasana, stands out as a unique and powerful posture. It embodies the spirit of an eagle—grounded yet soaring, focused yet fluid.

In this blog post, we'll explore the significance of Eagle Pose in yoga, its physical benefits, and how to achieve its full potential with mindful practice.

What is Eagle Pose (Garudasana)?

Eagle Pose is a standing balance posture that involves twisting the legs and arms while simultaneously rooting down into the ground. The pose is named after the eagle, Garuda, a powerful figure in Hindu mythology who represents strength, speed, and vision. As you perform this pose, you’ll notice that the arms and legs intertwine, symbolising the eagle’s wings, while the deep bend in the knees signifies grounding.

In Garudasana, the we stands tall and begin by balancing on one leg, wrapping the other leg around it while simultaneously crossing the arms in front of the body. The arms and legs press tightly together, creating a compact, swirling form that demands focus and concentration.

The Benefits of Eagle Pose

Eagle Pose offers a myriad of benefits enhancing both strength and flexibility while promoting a focused state of mind and fostering a sense of calm.

• Improves Balance and Stability
  Garudasana is a standing balance pose that requires you to focus on finding a solid foundation while twisting and wrapping your limbs. The mental effort required to maintain balance sharpens your focus, improves stability, and strengthens the ankles, knees, and hips.

• Strengthens the Legs and Core
  The leg that is standing in Garudasana bears the majority of your weight, engaging the quadriceps, calves, and glutes. The leg that's wrapped around provides an additional challenge, promoting strength and endurance. Additionally, this posture activates the core muscles as you stabilise and twist.

• Opens the Hips and Shoulders
  The deep cross of the legs in Garudasana creates a stretch in the outer hips, targeting the glutes, IT band, and hip flexors. Similarly, crossing the arms in front of the body stretches the upper back, shoulders, and arms.

• Increases Flexibility and Range of Motion
  As you stretch and twist, you gently open up the body, enhancing flexibility in both the upper and lower limbs. The twist in the arms and legs also helps improve range of motion in the shoulders, hips, and spine.

• Supports Posture and Alignment
  Eagle encourages an upright posture, as you gently draw your shoulders back and chest open. This act of self-support can serve as a subtle reminder to maintain good alignment throughout the day, which can reduce physical discomfort.

• Improves Concentration and Mental Clarity
  Because Eagle Pose requires concentration and balance, it naturally sharpens your focus. Practicing mindfulness during the pose brings attention to the present moment, helping to clear the mental clutter that often surrounds us. Holding the pose challenges your mental clarity, encouraging you to stay grounded and centred.

• Cultivates Patience and Determination
  Garudasana is not an easy pose to master, but it’s an excellent opportunity to practice patience and perseverance. The eagle’s ability to stay steady while flying is a perfect metaphor for remaining calm and patient even when faced with difficulty.

• Nurtures a Sense of Strength and Empowerment
  As you hold Eagle Pose, you tap into the strength of the eagle, a symbol of power and precision. This fosters a sense of empowerment, as you feel more in control of both your body and mind. Garudasana reminds you of your inherent ability to overcome obstacles and stay resilient through challenges.

The Power of the Self Hug in Eagle Pose

One of my favourite things about Eagle Pose is that it embodies a self-hug. The self-hug is more than just a gesture; it's a moment of self-compassion that can help release tension, soothe the mind, and promote a deep sense of calm and security.

The Benefits of a Self-Hug

A self-hug has so many benefits, physically, emotionally, psychologically and spiritually.

• Releases Emotional Tension and Stress
  Life can be overwhelming, and we often carry emotional weight without even realising it. The act of wrapping your arms around yourself triggers the release of oxytocin, the “love hormone,” which helps reduce feelings of stress and anxiety.

• Promotes Self-Compassion
  A self-hug is an act of kindness and acceptance. It reminds you that it’s okay to love and support yourself, even when things aren’t perfect.

• Offers Emotional Security and Comfort
  A self-hug mimics the sensation of being held, which brings comfort and emotional security. Just like when you receive a hug from a loved one, a self-hug can create a sense of protection and calm. This act can be especially grounding during times of emotional turbulence, offering you a sense of safety and reassurance.

• Enhances Connection to Yourself
  Many of us spend so much time focusing on the external world that we forget to check in with ourselves. A self-hug helps you connect to your inner world, offering a moment of introspection.

• Reduces Cortisol (Stress Hormone) Levels
  Along with the release of oxytocin, a self-hug can also help reduce cortisol, the hormone associated with stress and help bring your body into a more balanced, calm state.

• Soothes the Nervous System
  The simple act of holding yourself can have a calming effect on the nervous system. When you engage in a self-hug, you activate the parasympathetic nervous system (the “rest and digest” response), which slows down the heart rate and promotes a feeling of relaxation.

• Encourages Body Awareness
  A self-hug can increase your awareness of your body and its needs. It invites you to be present in your own skin and notice any tension or areas of discomfort. In yoga, body awareness is a powerful tool for healing, and incorporating practices like a self-hug can enhance your ability to listen to your body’s signals. This awareness can also help you detect emotional blocks that need attention and release.

Tips for Deepening Your Eagle Pose

• Use a Wall for Support: If you're struggling with balance, place your hands lightly on a wall for extra stability. Over time, this support will help you build confidence in the pose.

• Keep a Soft Gaze: Focus on a point in front of you (a drishti) to help maintain balance. Avoid looking around or getting distracted.

• Avoid Over-Extending: If you can’t wrap your legs or arms fully, that’s perfectly fine. Focus on the intention of the pose rather than forcing the alignment.

Conclusion

Eagle Pose (Garudasana) offers an opportunity to find strength, balance, and focus—both physically and mentally. As you challenge your body to twist and balance in this dynamic pose, you also cultivate patience, presence, and clarity of mind. With the added benefits of a self-hug this pose is truly one of my favourites to help you connect with your inner strength and soar above the challenges of life as you experience the transformative power of this majestic pose.

As a parent, I often see my child going through a whirlwind of emotions even through the same day - happiness, excitement, frustration, sadness, and even anger. And you know what? That’s completely normal! In fact, when children are able to cope with these big feelings or calm themselves down during tough times, they feel better about themselves, enjoy life more, and build stronger relationships with family and friends. What's even more important is that they’re able to manage those tough emotions like sadness, worry, or anger—and bounce back when things don't go as planned.

The Foundation of Mental Wellbeing: Love, Support, and Play

For me, helping my child’s mental wellbeing starts with unconditional love. It’s about showing up - whether I'm the one cheering from the sidelines, playing games together, or offering guidance during difficult moments. A supportive teacher, a caring caretaker, and a safe, secure environment go a long way in giving children the foundation they need to thrive. And yes, playtime is key too - whether that’s with friends or even with us parents!

There’s something truly magical about playing together. It’s more than just fun; it teaches children social skills, problem-solving, and builds their self-esteem. Don’t be afraid to let your inner child out and join in the fun!

Honesty Is Key: Let’s Talk About Feelings

One thing I’ve learned is that it’s important to be as honest as possible about feelings and mental health. For me, this means not hiding when I make mistakes or struggle with my emotions. It’s important for children, especially as they get older, to see that even adults aren’t perfect. We all face challenges, and that’s okay. By sharing this with them, I’m not only teaching that it’s normal to make mistakes, but I’m also creating a safe space to express feelings.

Confidence and Self-Esteem: Encouragement Goes a Long Way

I’ve come to realise that boosting my child’s confidence and self-esteem plays a huge role in their mental health. Encouragement to try their best - not just to succeed, but to enjoy the process - helps them build resilience and a positive attitude. It’s not just about the “win”; it’s about learning, growing, and embracing the journey.

Parents Aren’t Perfect: Talking About Our Feelings Helps Everyone

Parents aren’t perfect, and we all lose our temper sometimes. But I’ve found that it’s important to talk about what happened, why I got upset, and apologise if I was wrong. When I do this, it helps my child understand that emotions are part of life. It shows them how to process their own feelings, and that it’s okay to make mistakes and work through them.

Letting Children Find Their Own Way

As much as I want to protect my child from any struggles, I know they need to figure things out for themselves too - of course with plenty of love and support from me along the way. The goal isn’t to control my child, but to guide them toward learning self-control. I want them to grow, learn, and thrive in a positive and healthy way, which sometimes means stepping back and letting them work through challenges on their own.

It’s Normal for Kids to Struggle

If my child is struggling with their mental health, I remind myself that it’s not unusual. In fact, studies show that 1 in 10 children between the ages of 5 and 16 have a diagnosable mental health condition. And did you know that half of all mental health conditions are established by the age of 14? That’s why it’s so important to remove the stigma around mental health - so that it becomes easier for children to recognise when they need help and for us to support them in getting that help as early as possible.

Conclusion: Mental Health Should Be a Priority

As we mark Children’s Mental Health Week, let’s all take a moment to reflect on the importance of supporting our children’s mental health. With love, honesty, encouragement, and a safe space to grow, we can help our small ones develop the emotional resilience they need to navigate life’s ups and downs. We’re all in this together, let’s make mental health a priority for every child.

The Virabhadrasana series - known as Warrior I, II, and III - are some of the most iconic postures in yoga. Bold, grounded, and expansive, these shapes embody more than strength and stability; they are rooted in an ancient Hindu myth—a tale that reveals the raw depths of devotion, sorrow, rage, and ultimately, transformation.

At the heart of the story is Sati, a goddess of grace and devotion, and her husband, Shiva, the great ascetic and god of destruction and renewal. 

Sati’s father, Daksha, a proud and influential king, disapproved of Shiva and their union. One day, Daksha threw a massive sacrificial ritual (a yajna) and invited all the gods - except Shiva and Sati. Sati, deeply hurt by the exclusion, insisted on attending. She hoped to reason with her father and defend her beloved. But Daksha did not relent instead he publicly insulted Shiva. Heartbroken, and unable to bear the insult, Sati entered the sacred fire and gave up her life - a final act of protest and sorrow.

When Shiva learned of Sati’s death, he was devastated. His grief turned into fury. In a moment of divine wrath, he tore a lock of hair from his head and cast it to the earth. From that fiery strand rose Virabhadra, a mighty warrior born of grief and rage - Shiva’s anger given form. 

Virabhadra descended to Daksha’s ritual with thunderous force, his presence fierce and awe-inspiring. He laid waste to the ceremony and struck down Daksha, restoring cosmic balance through destruction.

Each warrior pose reflects a part of Virabhadra’s story:

Warrior I (Virabhadrasana I) –
Represents Virabhadra rising up from the earth, summoned by Shiva. One foot forward, arms raised, gaze upward—embodying power and focus.

Warrior II (Virabhadrasana II) –
Depicts Virabhadra spotting his target- Daksha. Arms stretched out, legs firm—like a warrior ready to strike, calm but fierce.

Warrior III (Virabhadrasana III) –
Symbolizes the swift, focused attack. The body leans forward in balance, like a sword cutting through the air toward justice.

When Shiva arrived at the scene of destruction, his fury began to subside. In the stillness that followed, sorrow remained. Yet from that sorrow came compassion. He restores Daksha to life, replacing his head with that of a goat - an emblem of humility and rebirth. The cycle, once ruptured, found its path toward restoration.

This myth reminds us that resilience can arise from grief, purpose can be forged from pain, and even the fiercest storms may carry within them the seeds of peace.

The warrior poses are also a powerful reminder that yoga is not just about movement - it’s about embodying resilience, transformation, and inner strength.

🕊️ Meditation: The Inner Warrior

Begin by finding a comfortable seat or lying down. Let your hands rest gently, and allow your eyes to soften or close. Take a deep breath in… and exhale slowly. Again, inhale… and exhale. Let the body arrive. Let the mind settle.

Invocation

There is a story, ancient and eternal, woven into the postures we call the Warrior Poses.

It is a story of love and heartbreak.
Of sacred fire and the ashes left behind.
Of sorrow transformed into strength.

As you breathe, allow this story to come alive - not as something long ago, but as something within you now.

The Love and the Fire

Visualise a radiant goddess - Sati - whose love is unwavering, whose heart is open.

She chooses love, even when it is misunderstood. She stands in devotion, even when it is difficult. And when dishonour arrives at her doorstep, she chooses truth over silence.

She enters the fire - not to escape, but to reclaim her power.

Breathe into your heart. Feel where you, too, have stood in love. Where you have faced pain for being true to yourself.

Let the breath move through any memory, any tenderness.
Let the breath hold you.

The Birth of the Warrior

Now imagine Shiva, the great still one, discovering this loss.
From his sorrow, from his deep, unbearable grief, he tears a lock of his hair and casts it to the earth.

From that lock, Virabhadra is born.

He is not anger alone. He is purpose. He is the sacred fire of action born from brokenness.

Feel this within yourself - the place where grief has carved out strength.
The place where your wounds have made space for courage.

Breathe into your spine.
Stand tall within, even if you remain still.

Becoming the Warrior

As you inhale, imagine yourself rising- steady, grounded, clear.

You are Virabhadra now.

With your next breath, visualise Warrior I: arms lifted, chest open to the sky. You rise from the ashes.
With another breath, Warrior II: arms wide, gaze steady. You see what must be faced.
And then Warrior III: body strong and focused. You act from the centre of truth.

Feel these shapes in your mind or your body. Not for battle. But for balance.
For the warrior who defends peace, protects love, and walks with purpose.

Returning to Stillness

And now, the storm has passed. The fire cools. The smoke rises.

Shiva, in the quiet aftermath, chooses forgiveness.
He restores life. He brings renewal.

Breathe into this knowing: that strength and softness are not separate.
That fierce love can lead to healing.

Feel your breath, slow and gentle.
Feel your body, steady and whole.

Rest in this moment of peace.

Closing

You carry within you the heart of Sati, the sorrow of Shiva, and the strength of Virabhadra.
You are the love.
You are the fire.
You are the warrior and the one who chooses peace.

Take one more deep breath…
And when you're ready, gently open your eyes.

It's beginning to feel as though winter may never end and with the cold season many of us feel a shift in our energy. 

It's long been known that weather changes negatively affect mental health for many people. The limited sunshine, which regulates our circadian rhythm, results in metabolic changes that significantly affect our well-being. In winter the feel-good neurotransmitter serotonin is decreased, while the neurotransmitter melatonin associated with depression and sleepiness is increased. This means you'll likely feel more sleepy, irritable, and sad during these months.

Self-Care Helps; The cold-weather months can present a unique set of stressors. Not only do people spend more time indoors than outside but they're also less likely to socialize or connect with others. The additional drop in temperature tends to keep both social and physical activity to a minimum. The increased isolation of winter can lead to loneliness and feelings of helplessness.

One way to combat the winter blahs is to build a self-care repertoire. This means buying or creating soft and inviting things - and having them at your fingertips.

Set the Mood with Soothing Scents; The right scents can have a powerful impact on your mental and emotional well-being. Invest in candles, room sprays, or essential oils that bring a sense of calm to your space. Lavender, eucalyptus, and citrus are great choices for relaxation, helping to relieve stress and encourage a peaceful atmosphere.

Create a Comforting Ritual; Choose a special mug or cup that feels personal to you, and fill it with your favourite warm beverage. Whether it’s hot tea, cocoa, or coffee, holding a comforting drink can become a small but meaningful ritual to help you unwind and find moments of peace during your day.

Indulge in Relaxing Surrounds; Treat yourself to soothing sounds to complement your cozy environment. Play calming music or nature sounds—think flowing water, soft rain, or forest ambiance—to create a spa-like atmosphere in your home. You can even try guided meditation or mindfulness podcasts to quiet the mind and promote relaxation.

Pamper Yourself with Luxurious Products; Winter is the ideal time to indulge in beauty and wellness rituals that nourish your body. Stock up on products that make you feel good: sugar scrubs, bath salts, face-masks, and rich lotions. Whether you prefer a long bath or a simple skin care routine, these little indulgences can help you feel rejuvenated.

Let Creativity Flow; Artistic expression can be an incredibly therapeutic way to deal with winter’s challenges. Keep a stash of colouring books, journals, or art supplies on hand, so you can tap into your creativity whenever the mood strikes. Writing, drawing, or crafting can provide a fun and meaningful outlet for your thoughts and emotions.

Move Your Body; Even though it’s tempting to stay bundled up under blankets all winter, physical movement is crucial for maintaining energy and well-being. Stretch, do yoga, or take a walk to invigorate your body. Even light movement can help boost your mood and get your blood flowing.

One of the best ways to combat the winter blues is by consciously feeding all five of your senses. Make time to see, hear, taste, touch, and smell things that make you feel good. Surround yourself with beauty—whether that’s through nature, art, or simple everyday moments—and make space for self-care that soothes and nourishes your soul.

Remember, winter is just one season of many, and it doesn’t last forever. Carving out time for self-care during these cold months not only supports your mental health now but can have lasting positive effects. By nurturing your body, mind, and spirit, you’ll move through winter and into the rest of the year with more resilience, peace, and joy.

“Is your glass half empty or half full?" asked the mole.

"I think I'm grateful to have a glass," said the boy.”

This sweet exchange speaks to the power of gratitude, but in today’s world, we sometimes misinterpret positivity as always having to see the glass as half full—no matter what. Toxic positivity can be subtle, and it often comes with good intentions. But this idea that we must maintain an optimistic outlook at all times, no matter the circumstances, can be deeply harmful.

Positivity doesn’t mean we have to ignore the difficulties or challenges in life. It doesn’t mean living with rose-tinted glasses that blur the reality of what we’re going through. While having a positive outlook can help us overcome hardships, it’s important to recognise that this doesn’t mean denying or suppressing our negative emotions.

Having a positive outlook means, ultimately knowing you will overcome the negative. It may of course be a struggle, difficult hours, days, months, years; but within this time there will also be many things to be grateful for. The small things in life can offer us many reasons to have gratitude.

Bring positive is seeing the good within the bad and knowing that nothing really ever lasts, things will change, good days are coming and maybe bad ones too, but hey that’s life.

Being “positive” means looking for answers more than problems.

It means believing that what is more true is what is loving and hopeful, not what is terrifying and dark.

Being positive means being being willing to see change.

Being positive doesn’t mean suppressing the negative but knowing that there is both good and bad in life and that it isn’t inherently one or the other.

Being Positive means accepting help.

It means forgiving.

It means reserving judgment.

It means choosing to see the best in people, and hoping they see the best in you too.

Being positive means not bullying yourself into being better.

It means asking how you can improve your life even if some days this means taking a back step or standing still.

It means being willing to work in spite of your fears.

It means knowing that life is not happening to you, it is mirroring you.

Being positive can mean many things and express itself in a myriad of ways.

However, being positive doesn’t mean we have to ignore the negative. It isn’t about being happy all of the time. Being positive doesn’t negate or invalidate your sadness; feeling sad, stressed, overwhelmed are all perfectly valid emotions, we all feel them at some time or another, it doesn’t make you a negative person.

Be a positive realist, don’t ignore your feelings and suppress emotions. Embrace the whole of you, the good and the bad, and breathe...

Yoga accessories are often seen as tools for beginners, but in reality, they can play a significant role in deepening and refining any asana practice, no matter your experience level. Take a block, for example – it can transform a posture, helping you explore new sensations and angles that offer a richer experience of the pose.

There’s a common misconception that using props makes a pose "easier." However, with a little understanding and a willingness to let go of ego, props can actually elevate your practice. They provide support, stability, and alignment, helping you move deeper into postures while enhancing your awareness. Props are also incredibly versatile teaching tools, offering endless opportunities for creative variations and progressions.

One of the most valuable benefits of yoga accessories is how they allow you to tailor your practice to your unique body shape and structure. Instead of forcing your body into an idealised version of a pose, props help you achieve proper alignment, which not only prevents injury but also maximises the benefits of each posture. Whether it’s through increased flexibility, strength, or opening, practicing with yoga accessories can help you get more out of every movement.

Another essential aspect of yoga is the breath, which can become shallow or erratic when we’re struggling with a challenging posture. Props can be a game-changer here, helping you find steadiness and ease in a pose so you can focus on deep, diaphragmatic breathing. This, in turn, activates the parasympathetic nervous system, creating a sense of calm and relaxation – something every yogi can appreciate.

Moreover, yoga accessories can unlock benefits that might otherwise be inaccessible. For example, squeezing a block between your legs during poses like Bridge or Camel helps activate the adductor muscles, targeting areas that might be neglected otherwise. Props also make advanced progressions more approachable. For instance, using blocks can help you work on techniques like jumping through to sit or lifting into Wheel pose with more confidence and safety.

From blocks, straps, and bolsters to blankets, chairs, walls, and wheels, props offer infinite possibilities for yogis of all levels. So, what’s your go-to accessory? Let’s explore the endless ways props can enhance your practice and take it to the next level!