Yoga any time, any place

The following are stick figures from a lesson on exercises that can be used:

a) in the car or plane

b) in the office

c) Standing in a queue  use Mountain pose and belly breathing.

d) General and toning exercises

e) breathing exercises.

for interview. breathe through R nostril closing the left 20x

fro doctors breathe through left nostril closing right 20x


Yoga anywhere


Pataman Cover-1

Sam’s talent for drawing figures coincides with an alarming series of ‘hallucinatory’ events which are linked to a Greek audio tape that becomes the catalyst for projecting her into other worlds where she experiences the bizarre figures of her own drawings coming to life.

Through the multifarious worlds she ‘visits’  she experiences a wide range of characters  and learns that the world is not as it seems, that there are other worlds out there. In fact she finds that the whole universe is full of amazing characters and untapped potential.

She learns that absolute ‘goodness’ exists but that it needs to be tempered by common sense, that in the world we live in the concise use of language is a just as important as being able to use computers and machines, and  that having a special  talent doesn’t mean you have to forget everything else. After many trials she learns about betrayal, the need to share with and trust others, and experiences real terror before coming to understand the things that are really important.

When Jon, the brother to whom she relates closely, comes home she is able to confide in him and because he is prepared to suspend disbelief he finds to his amazement that the ‘magic tape’ can give all three siblings access to other worlds which they are now able to explore together.

Their parents  patch up their differences and then access to imaginary world journeys  is no longer open to any of the children but they have gained such enrichment and strength and above all have learnt to trust and respect each other.  Their father takes over the reins and they return  to the Greek island of Leros once more  a united family.


By barbara hawthorne 

I liked the title and especially the cover picture.This is an adventure story with wizards and strange little mythical men from an author who knows what children like to read. It has an imaginative young girl (Sam) as the hero who lives in a conventional family with her mother but absent father. As she travels through time and space she is very much in touch with both through her drawings and can conjure up both in a twinkling of a pencil. Her sister and brother enter into her travels which resolves their initial scepticism. Cleverly portrayed with the juxtaposition of the missing father and the tape. Good for reading aloud or silently. Cleverly portrayed with a passing (educational) brief to the tradition of other early story tellers.This is a genre which is very popular with children and adults. Some very good sketches throughout to stimulate a child’s imagination.?


5.0 out of 5 stars

By val lowden 

Like many children of her age, Sam is troubled by the fact her parents have separated. She struggles with a deep seated belief that somehow she is to blame for this fact. She finds release in her ability to draw and this talent, combined with the find of a vintage audio cassette tape, leads her through portals into other worlds. She is surprised to find her doodles come to life – some are good, some are nasty. She is also surprised to find that she is viewed as a great saviour by her characters which is a completely different experience from her usual treatment as an empty headed dreamer.
Children of all ages will be able to identify with Sam’s feelings. They will feel her anguish and frustration at her family situation and they will feel her surprise and pleasure when she is able to save her new found, new drawn friends from a grisly fate.
This is an exciting, fast moving tale with a feel good ending.

5.0 out of 5 starswonderful story

By Linda Todd 

Wow an amazing and thrilling story about one kid and her imagination. The thing is she doesn’t know yet but she has the power & mind to help creatures and other things from drawings or doodles as she knows them to be. Me & my kids loved the story and the funny doodles as well. My thanks to the wonderful author Margaret Gill and my thanks for the privilege & pleasure of reading her book. With that said I would be delighted to recommend this book to my friends with my love from  me.


By Isobel.

The Pataman tape is a voyage of self- discovery for its young heroine Sam. Troubled by feelings with which many young readers will identify, her doodles literally draw her into a fantastic world, where all is not as it seems! The wicked forest nymphs, and the lovable Lollo are just a few of the many characters she meets along her journey. The ending will happily satisfy its young audience as all is finally resolved. A good tale for the 7+ lover of fantasy.



Opening Inner Wisdom YOGA April 28th

Opening to Inner Wisdom.  Yoga April 28th

Listening to the wisdom of the body  and engaging with the breath, is what we learn to do in yoga. But it is important  to let go of all struggle and rest in that innate Open Intelligence which  we all have access to if we can stop thinking just for a moment , let go and be at peace. One way to relax completely into that wide open space is to just gently follow the passage of the breath in the microcosmic orbit as the breath circulates all our energy centres.

Microcosmic Orbit.

This is considered one of the most powerful Qi Gong practices for developing powerful awareness.

It involves linking the 2 main energy pathways into one cycling loop.

Front pathway down


These pathways  cross important acupoints that act as reservoirs of energy and as we circulate the energy round this loop repeatedly the current of Qi/Life force awakens the power in these reservoirs.

The practical health benefits are countless as this practice regulates the whole system. As we circulate the energy we heal the body. (Start with 3 ovals practice and end the session with a guided journey through the small heavenly circuit.)

  1. Guided visualisation to help you awaken the sense of the location of the points.
  2. Then let the visualisation go as you just imagine a pearl of light orbiting round and round until you finally bring it to rest in the lower Dan tien.

Guided visualisation.

  1. Transfer the warmth of belly into a pearl of light size of a small marble, feel it pulsating.
  2. Sink it to perineum feel it glow here, warm and heavy.
  3. Draw the warmth up into the opening between the coccyx and sacrum
  4. You are now inside the spine let the light rise up to a point across from your navel.
  5. Draw up to Gate of life ( waist point) feel it glow and open up the

passage way.

  1. Let the pearl rise to between your should blades opposite heart
  2. Feel it getting lighter than a helium balloon as it rises to base of neck.
  3. Float it up to base of skull and transform it into pure light.
  4. Guide it up to the crown and feel its light merge with the universe.
  5. Slide it down light as a feather resting between your eyebrows let it shine here.
  6. Sink down through the facial muscles to the roof of your mouth become aware of the tip of your tongue tasting its nectar and let that drip down your throat as you swallow.
  7. Let it become heavier as it drops down into your heart and fills it with love and radiance.
  8. Let it drop down like a glowing marble into your belly feel warm and relaxed heavy and heavier, more and more relaxed sinking down into a deep, deep relaxation.

Warm ups.

Rock and Roll 3x

Side stretches. Raise both feet together, single leg, turning heel stretch. 3x each.  Toe stretch and Maltese cross using straps. 2x each side.

Supine tree.    Gyrate both legs separately and then both together.

Supine archer.  Table 5 x   Bridges various.


Shoulder stretches, back stretch. Rooster with hands interlocked and revolving.6 x

Cats, tiger, stretch into cat relax both sides.

Moon prayer to (half moon posture) repeat on the other side.

Cobra and pair cobra easing partner into back stretch from cobra.

Mountain climbing in plank running the knees into the chest. 6x

Shoulder qissage with partner on the acupressure points only.


  • Knocking on the Door of Life, hips, Solar plexus, lungs, shoulders.
  • Spinal breathing with Ha expulsionbreath.
  • Qi massage on kidneys using fists, slapping with flat of hand,fists on groin and flat of hand on knees, ending with nerve charging breath . (work with a partner.)
  • Warrior to Archer. 5) Flow and forward bend.6) Rishi posture and massage calves and third mile point.7) Further calves strengthening using a chair. 8 ) standing twists 9) swinging chair into side twists..

Pair work  …Gate posture standing and sitting, back warrior.

Seated. Sitali breathing  5 minutes.

Relax by a forest pool  10 minutes.

Om Shanti




Opening to Inner Wisdom.  Yoga April 28th

Om Shanti


Further exploration of the use of non-physical energy. 3.3.16

Further exploration of the use of non-physical energy. 3.3.16

Many people are unaware that acupressure , as a system, can be used not only as a physical , emotional and spiritual form of therapy , but can raise our energy level as well as beautifying the physical body. There are specific points along the meridians where the qi/prana flows near the surface of the skin and these are like gateways to our internal energy system. Manipulation of these points helps to balance the body’s energy , of the hundreds of points 24 are located on the face. This simple technique of gently massaging the various points can help with insomnia and help to fortify the internal organs.

( If you missed the lesson the following chart may help but you do really need to go through it with a teacher.)

Pressure  points

2.This was followed by warm ups, stretching the legs with straps, lying twists, side stretches and massaging shoulders and back with massage balls.

3)We began the main session with a mini vinyasa,  i.e. cat, swan, updog repeated 2x

4)A longer vinyasa, based on Moon Prayer, i.e. high kneeling, cat, down dog, plank, back to down dog raising one leg and bending the knee coming into lunge, and half moon, ending with standing full forward bend  and pose of child before repeating.

5) A short meditative pose in hero. 6) seated twist. 7) forward bend 8) practising full wide angle pose using a block to rest the forehead.

9) Sun Prayer …4x  which of course is also a vinyasa but remember to do this slowly by using the gaze points.

  1. Standing twist.2x each side.

11.Windmill breathing and nerve charging breath

12 Final Vinyasa of the session.

Warrior Dance. 1 st warrior, head to knee with arms raised behind,back warrior, lunging warrior with sweeping arms, lung with elbows bent to ground, head to straight knee, end with archer and relax forward. ( repeat)

  1. Bring energy down with Jack in a box.
  2. Bee Breath.

Auto genic relaxation following the lighted dot round the face. 15 minutes.

Om Shanti,

Margaret. P.S. I promised the link to the radio interview for those of you who missed it.

John Griff Show

26 february Time              01:15.25





Spark your Fire. Feed your Qi. 18.2.16

We tend to begin a session calming down and centring but try occasionally moving into an awareness of your energy and using a few Qi techniques to get the energy flowing, dissolving blocks and increasing your Qi /Prana;  travelling up to a peak and then slowly relaxing more and more until you are able to let go completely.

  1. Place your right hand over the left on top of your lower Dantien and breathe in and out storing your energy.2. Place your palms on the heart chakra and breathe in and out from a point over your crown directing heat into the palms.3) Hold right hand palm facing left & revolve the left palm 7x.4) repeat with left palm and revolve right palm 7x. 5) revolve both palms and begin to sense your qi between your palms as you move into:- MOON OVER WATER …repeat 4x each side.
  2. Door of Life…repeat 3x
  3. Do 7 Zips to move your aura from pubic bone to under lip.
  4. Tap the K27 points, spleen points and Thymus point 7x
  5. Tapping on arm meridians, kidney point and leg meridians.

By now you should have strong reserves of energy flowing.

  1. Do Salute to the Sun 4 repeats.
  2. In lunge push arms and breath out and pull arms and breath in, bending elbows to side and making fists.approx… 2 minutes.
  3. Do Breath of Fire 2 repeats with root lock.
  4. Windmills 3x each side, swinging chair, ski twists.


Work with squeezing block between thighs in boat posture. Do full boat and half boat and twists.

Rock into plough and come into pose of peace as you begin to bring energy down. Stay in pose of peace at least 5minutes.

Wide angle practice using block.

Cat postures ,cat relax, rabbit and child  relaxation.

You should have a copy of the Shakti Banda routine.(let me know if not). Use that to bring all your energy down and end with Bhramari breathing.

Relax 10 minutes.

Om Shanti,

Margaret. ( next class is a week Thurs)


Slow but Sure…..Yoga 11.2.16
When you practise more slowly there is time for the muscles to align and protect ligaments and joints. Time also for you to notice weak spots and things you avoid doing in the lesson. Slower yoga is more vigorous and gives access to deeper power. Keep in mind 4 in 4 out and it will keep your practice slower and deeper.

Do some long slow breaths and stretches.

Warm ups.. 1) baby pose, slow rocking movements.
2) slow raising hips from a lying down position.3) Shoulders one way, bent knees the other.4)Using a block squeeze your thighs as you do vertical leg lifts and pendulum swings.5). Side stretches and leg raises as bent knee is placed over opposite leg. Gradually pull up the whole body on the side and squeeze your side upwards.

Seated  1) shoulders rolls. 6x 2) forward bend with raised arms behind body 3x
3) Twists against the wall 2x both sides. 4)slow stretches in wide angle pose.
Partner hand and arm quissage. On your own you can still do the palm massage and finger pulls, do it daily this week if you can and note the increased flexibility .
5)Kneeling Lunges with elbows to ground followed by high lunges, take care not to strain .

Standing. Sun Salute with gaze points to slow you down, thumbs, 3rd eye, navel points. 2x each side.
Rainbow breath asana. 2x each side.

End sitting in Hero Pose and doing Hong Sau until your mind becomes peaceful.
Relaxation 10 minutes. Climbing a mountain to see a wise person.
Om Shanti.


Last week we noted our posture, ability to be able to relax , and conscious awareness of our breathing. This week throw out the idea of no pain no gain but think instead of the intensity you feel in a yoga posture on a 1-10 scale when you breathe and relax in the posture for 30-45seconds. At a sensation of 7-8 you’re making a lasting change. Yoga practice increases the grey matter and helps to reduce chronic pain.
Stretch and breathe from below the navel. 4x
Knee to armpit 2x both sides and baby pose 3x
Place your block between the thighs and do crunches both sides, mini sit ups, clock pose and pendulum keeping the block pressing tight all the time.
Supine eagle 3x each side.
Shoulder and pose of peace.
Try again to do choking pose but don’t over stretch.
Balls massage for shoulders 5 minutes.


Turtle breath 2x each side
Forward bend and wide angle ( here are two good areas in which to test your intensity rate)
Shoulder and back Qi gong massage 10 minutes

Chair work for thighs and legs holding on to the back of a chair. Pulse each leg 6x, lunge 6x .Place arms with elbows bent onto back of chair and pulse and bend leg to chest.6x
Standing cat posture. Dance of Krishna pose. Rishi pose. Dancer pose.
End with Shakti Bandha steps 1=3 ( will conclude next week)
Autogenic relaxation 10 minutes. ( for next week try to perfect choking pose.)

Being Your best Self.


That’s what yoga means, being your best self, emotionally, physically,mentally etc. You educate your body to listen more deeply.
1.How do you breathe? Dysfunctional breathing could be due to tightly held muscles. 2. How do you relax? Can you let go at will? 3.How is your posture? do you keep reminding yourself of the perfection of mountain pose?4. do you consciously move with good biomechanics?
How do you rate 1-10?
Do some simple deep yogic breathing and stretches.
Warm ups.
Banana stretch 3x each side ……………………Breath of fire in bridge 10x
baby pose. rocking 6x ……………………………….shoulder practice in pairs
Winder pose 6x …………………………………………..massage shoulders using squidgy balls.
side stretches 3x each side with side cycling.
supine tree with 5 gates breathing on each side.
scissors splits into plough 3x
1.Dantien massage 2. turtle breath& massage soles, calves , thighs 3. Elbow plank pressups 6×4. 4. cobra with block. 5. lizard. each side 6. flying fish each side.
1.Sun Salute. 2.Standing twists.3. Qi Balloon dance..
4.Using a wall.
Stretch one leg to wall … come down to lunge 6x each side
………………………………………..forward bend
………………………………………..side stretch
………………………………………..side twist
………………………………………..half moon

5.Moon prayer sequence both sides
6. Shakti Banda
a) Vajrasana 2 minutes b)Padadirasana. 1 minute each side c) palming eyes.
to be continued next week.
Autogenic relaxation 15 minutes.



Yoga practice.

Science tells us the reason yoga has such beneficial effects is mainly because when we concentrate on a challenging posture the cognitive side of the brain gets busy dealing with the physical details and is thus able to turn off the stress. The more you challenge the cognitive ( Left side of the brain) the more effective it becomes at releasing stress. Similarly the emotional side of the brain ( the right side) releases emotional stress as you breathe through the left nostril if only for a few minutes.
Breathing practice.

1. Left hand on heart and right hand Lower Dantien… breathing in as belly inflates …right up to heart and out as belly deflates. 3x
2. Five gates breath. Breathing in from soles of feet, palms of hands,belly, thoat, skull and out from skull back down to feet.3x
3. Cosmic breath seated. 3x
4. Close right nostril with thumb and breathe only with left nostril for 2 minutes.

2)Warm ups. Pulsing, slow motion, cycling, gyrating and pendulum, V rocks, supine archer, square breath, facial exercises in seated posture( Giraffe,goldfish, puffer fish, lion, chin over shoulder, dropping chin back)

Coffee grinding.3x each side. shoulder massage with tune up balls, shoulder rotations, rooster spreads his wings for wrists, wrist work in cat,
Arm swings 3x each side. table dancing 3x each side. turtle breathing pose.
Full camel 2x rest in child pose. Wide angle pose. Cat to tiger sequence.
Lunge practice with side twist. Both sides. Down dog with raised leg . bent knee and rotations.

4. Standing.
Standing cat. 4x…. warrior sequence. Both sides. Krishna dance pose and rise and flow
dancer in pairs.
Rainbow qigong dance. Both sides. Moon rise and flow.3x
Moon over water. Both sides.
End practice. Seated Om Mani padme Hum.
Relaxation. Autogenic practice. 10 minutes.

Om Shanti.

Recap of Yoga July 9th

Recap of Yoga July 9th

Breathing and detoxing.

Begin by inhaling at the dantien exhaling into the base, sacrum, door of life and back to start. Centre at the end of the cycle on your power.

Describe the second oval… base, sacrum, door of life, mid shoulder blades, heart and back to the dantien. Centre at the end of this cycle on your heart and loving kindness

Describe the third oval…base,sacrum, door of life, mid shoulder, base of skull third eye and back to start. Centre at the end of this cycle on your awareness of what is truth,i.e. that you are wholly and absolutely the open intelligence of the universe.

2.Warm ups. Bringing the knees to the chest releasing toxins through the breath. Ditto in square breath, supine eagle and V crunches.

3.Seated postures concentrating on various twists. The twist to the right starts the process of peristalsis up the ascending colon, returns to neutral across the transverse colon as we come back to centre and continues the process down the descending colon as we twist to the left.

Do simple twists, classic twists, forward bend twists, wide angle twist,  seated gate, kneeling gate. At the conclusion of your twisting session smack the kidneys with fists and the abdomen.

Further detoxing takes place by arching the abdomen and pulling to the spine in turtle pose and in cat and tiger.

Relax in pose of a child.

  1. Standing.Do several twists in down dog and knee to elbow twist.

Spinal breathing further strengthens back and spine.

Spiralling in dragon dance flexes the whole system.

Finally place thumbs into kidney area as you stretch backwards and then forwards. Flexing the whole lumbar area.

End your session with the spiralling Moon over water posture ( 5 minutes.)

Intone ‘ So’ as you inhale and ‘ Hum ‘as you exhale ( 5 minutes.)

Relax 10 minutes following the dot of light from temple, cheek, chin.(letting go gradually into sleep)