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Bend it like Bethan, Churchdown (2026)

10/04/2022

💪🏼Upper Back Strengthening and Releasing Tightness 💪🏼

☸️This month's peak pose is wheel pose so we will be strengthening our upper back to help us support the pose and we will also be releasing the tension in the upper back too.

Your upper back muscles help hold your body upright. Strong back muscles act as the opposing force to your core, preventing poor posture and back pain.

1. A Strong back improves posture.
Our back muscles, which include the rhomboids, middle and lower trapezius, latissimus dorsi, infraspinatus, teres major and minor, and rear deltoids, are largely responsible for good posture. Poor posture later in life can lead to falls and compress the vertebrae of the spine.

2. A strong back improves overall muscle mass.
The back is one of the body’s main muscle groups, so there’s a great bang for your buck when you’re increasing overall muscle mass and bone density, and counteracting some of the muscle and bone loss that comes with aging.

3. Compounds movements.
When you strengthen your back doing compound movements like the ones described below, you’re working additional muscles too, such as the biceps, forearms, and shoulders.

Why it's important to loosen our back muscles

03/04/2022

YOGA FOCUS: ALL ABOUT THE TWISTS AND IMPROVING THE DIGESTIVE SYSTEM

Whether you've eaten the wrong thing, eaten too much (worth it) or are feeling stressed, we all experience digestive problems during our lives.

While the popular cure is to unbutton the jeans and have a nap, there's another more effective treatment worth trying -- yoga.

“Yoga can aid digestion, elimination (constipation) and bloating by increasing the circulation and energy to these areas," nutritionist and yoga teacher Fiona Tuck told The Huffington Post Australia.

"Yoga works on a physical level by stimulating the internal organs via various asanas (positions). It also helps to soothe the sympathetic nervous system, decreasing stress levels and stimulates the parasympathetic nervous system which helps us rest and digest.

"Yoga also works on a deeper energetic level, stimulating the energy systems or meridians of the body. By choosing asanas that stimulate the stomach, small intestine, large intestine and liver meridians we can create harmony and balance within the body by aiding digestion and bloating."

When you are in a twist, you will be essentially compressing your digestive organs - placing them under weight. This will cause a lack of circulation. When you release your twist there will be a rush or fresh blood that will flood your digestive organs. Fresh blood flow equals fresh oxygen and nutrients. Twisting will increase blood flow to the digestive organs, thus increasing their ability to function.

Let that s**t go

27/03/2022

HEART CHAKRA WEEK

Physically we will be working through chest opener and backbends which all require us to strengthen our glutes and abdominal muscles.

When the heart chakra is open, you may feel being deeply connected, the harmonious exchange of energy with all that is around you, and the appreciation of beauty. However, when there’s a blockage in the heart chakra, you may experience difficulties in your relating with others, such as excessive jealousy, codependency, being closed down, withdrawal.

To get started, try out these few simple practices:

❤️Work with the breath to balance your energy; observe it, play with it with breathing exercises
❤️Cultivate your appreciation for beauty, whether it’s in nature, people or in the arts
❤️Practice self-care and love your body up, from a good bath with rose essential oil to yoga poses opening the heart area
❤️Cultivate self-compassion and acceptance, especially with regards to your emotions and body
❤️Engage in activities that feed your heart
❤️Focus on receiving if you are naturally inclined to be a giver; and on giving if you’re more inclined to receive all the time
❤️Reflect on old wounds inherited from family relationships and come to terms with them compassionately; practice forgiveness deep within your heart
❤️Express your gratitude, even if it’s in silence; you can be grateful for the presence of other people in your life or simply for good things that make your life easier and happier

This week will be a sweaty week and will work your shoulder muscles hard and make you feel so much stronger!!!📲 12 Week membership for £65 is available through the link below. Three classes a week and a workshop, recordings, and 15% off Yoga Clicks products

25/03/2022

Our favourite workshop. Link in bio to book on!!

😍Simulate creativity, release stuck emotions anddd improve s*x drive.
You may already know that emotions can be released through yoga. Much like how we hold our stress and anxieties in the neck and shoulders, we hold negative emotions in our hip muscles. Opening up the hips can create a release of pent up emotions and feelings, that we may have been repressing and burying deep - stopping us from feeling freedom, creating space for new ideas. The hips are energetically associated with the sacral chakra - which is the creative centre. Imbalances within this chakra can result in: s*xual issues, trust problems, volatile emotional reactions, and displaying emotionally dependent behaviours
🚶🏼‍♀️Stress on the spine
Tight hips can increase the load placed on your spine. This can affect everything your spine does - from bending over to more intense weight exercises. If you’re an avid gym-bunny, or not, tight hips can hinder your motion and cause pain. Overuse and overloading the spine is the most common cause of lower back pain. If left unchecked, this pain can spread to the rest of the body. Hip openers help by increasing the flexibility in your hips, naturally distributing your weight.
Hip opener poses to decrease stress on the spine include cow face pose, where you sit crossed legged, stacking your knees and folding forward. It’s ok to use a block if you can’t get your posture right. This is a great pose to sit in for a while to release the hips.
😌Stress relief
As mentioned, tight hips can increase the load placed on your spine. This can affect everything your spine does - from bending over to more intense weight exercises. If you’re an avid gym-bunny, or not, tight hips can hinder your motion and cause pain. Overuse and overloading the spine is the most common cause of lower back pain. If left unchecked, this pain can spread to the rest of the body. Hip openers help by increasing the flexibility in your hips, naturally distributing your weight.
Hip opener poses to decrease stress on the spine. It’s ok to use a block if you can’t get your posture right.

20/03/2022

SPLITS WEEK

All about the peak pose this week and what we’ve been working towards throughout March.

Now the splits might still be a bit of a long shot for you butttt we will be doing a lot of
🦵🏽Hamstring lengthening and strengthening
🤸🏽‍♂️Hip opening
🍑Glute activation
🏋🏼‍♀️Core strengthening

So if at the end of the week you still can’t do the splits you’ll know that you have worked your core, hamstrings and glutes and found length and space in your hamstrings and hips

Benefits

😍Simulate creativity, release stuck emotions anddd improve s*x drive.

🚶🏼‍♀️Stress on the spine
Tight hips can increase the load placed on your spine. This can affect everything your spine does - from bending over to more intense weight exercises. If you’re an avid gym-bunny, or not, tight hips can hinder your motion and cause pain. Overuse and overloading the spine is the most common cause of lower back pain. If left unchecked, this pain can spread to the rest of the body. Hip openers help by increasing the flexibility in your hips, naturally distributing your weight.

😌Stress relief
As mentioned, tight hips can increase the load placed on your spine. This can affect everything your spine does - from bending over to more intense weight exercises. If you’re an avid gym-bunny, or not, tight hips can hinder your motion and cause pain. Overuse and overloading the spine is the most common cause of lower back pain. If left unchecked, this pain can spread to the rest of the body. Hip openers help by increasing the flexibility in your hips, naturally distributing your weight.

13/03/2022

HAMSTRING STRENGTHENING AND LENGTHENING THIS WEEK
The stages to the splits 🤸🏼‍♀️🤸🏽‍♂️

Optimal hamstring health lies somewhere between the two ends of this spectrum. If your hamstrings don’t have a lot of motion, gaining flexibility can help keep your knees, hips, and legs healthy. If your hamstrings are hyperlax, controlling their range of motion will also help you stay injury-free.

👍🏼 Perks of strong quads:

improve the stability of your kneecap.
protect your knee joint from injury.
increase your jump height.
improve your overall athletic ability.
lower your risk of developing knee osteoarthritis.
improve your balance and stability.
👍🏼 Perks of lengthening your quads:

Stretching helps increase the range of motion around a joint and also loosens up the stiffness in the muscles.
👍🏼 Perks of strong hammies:

Strong hamstrings will help you run faster and improve explosiveness and power while helping out posture and preventing leg injuries. Pair those strengthened hamstrings with strong quads and you'll reduce strain on various ligaments, including the ACL.
👍🏼 Perks of lengthening your hammies:

Lengthening them also helps protect your lower back. Your hamstrings anchor your sitting bones, limiting the forward tilt of your pelvis at your hip joints. This is good; it provides a stable base for your spine.
This week will be a sweaty week and will work your shoulder muscles hard and make you feel so much stronger!!!

📲 12 Week membership for £65 is available through the link below. Three classes a week and a workshop, recordings, and 15% off Yoga Clicks products

13/03/2022

Our favourite workshop. Link in bio to book on!!

😍Simulate creativity, release stuck emotions anddd improve s*x drive.
You may already know that emotions can be released through yoga. Much like how we hold our stress and anxieties in the neck and shoulders, we hold negative emotions in our hip muscles. Opening up the hips can create a release of pent up emotions and feelings, that we may have been repressing and burying deep - stopping us from feeling freedom, creating space for new ideas. The hips are energetically associated with the sacral chakra - which is the creative centre. Imbalances within this chakra can result in: s*xual issues, trust problems, volatile emotional reactions, and displaying emotionally dependent behaviours
🚶🏼‍♀️Stress on the spine
Tight hips can increase the load placed on your spine. This can affect everything your spine does - from bending over to more intense weight exercises. If you’re an avid gym-bunny, or not, tight hips can hinder your motion and cause pain. Overuse and overloading the spine is the most common cause of lower back pain. If left unchecked, this pain can spread to the rest of the body. Hip openers help by increasing the flexibility in your hips, naturally distributing your weight.
Hip opener poses to decrease stress on the spine include cow face pose, where you sit crossed legged, stacking your knees and folding forward. It’s ok to use a block if you can’t get your posture right. This is a great pose to sit in for a while to release the hips.
😌Stress relief
As mentioned, tight hips can increase the load placed on your spine. This can affect everything your spine does - from bending over to more intense weight exercises. If you’re an avid gym-bunny, or not, tight hips can hinder your motion and cause pain. Overuse and overloading the spine is the most common cause of lower back pain. If left unchecked, this pain can spread to the rest of the body. Hip openers help by increasing the flexibility in your hips, naturally distributing your weight.
Hip opener poses to decrease stress on the spine. It’s ok to use a block if you can’t get your posture right.

06/03/2022

📣EMPOWERMENT WEEK

👯‍♀️In honour of Female Empowerment day we are focusing on empowerment through yoga this week:

💪Physical Empowerment
Although for most of us, the reason for practicing asana is not restricted to physical fitness, physical postures increase strength, flexibility, and balance, which naturally leads to feelings of accomplishment, confidence, and power.

A yoga practice also deepens our relationship with the body. Once we begin to tune in to ourselves, yoga becomes a time to “check-in,” monitoring changes from day to day. By practicing regularly, we work with our own boundaries and see benefits throughout time.

🧠Mental Empowerment
Maintaining a yoga practice requires tapas, or mental discipline. Just by finding time to commit to yoga, we overcome laziness and lethargy, which is empowering on its own.

❤️Emotional Empowerment
We store emotion in our bodies, and thus, through yoga practice, it’s normal for hidden or repressed feelings or moods to surface. Watching our emotions as they come and go encourages us to pause before immediately reacting to a situation. By not allowing our emotions to dictate our lives, we are better able to connect with ourselves and others.

06/03/2022

Happy March!

Over the weeks each month we will be working towards perfecting the yoga pose set for the month.

For March the pose is the Splits.

To achieve this we will need to have open hips, long hamstrings and while doing that we will be improving circulation, relieving stress, increasing our creativity and s*x drive.

Each week we will have a different focus to help us get a little close to the dreaded splits- while having a workshop at the end of the month all about the benefits of hip openers

Blocks and pillows are advised

See you soon 🤸🏽‍♂️🤸🏼‍♀️

27/02/2022

Link in bio to buy!

10 classes a week will allow you to attend 2-3 classes a week which will ✨allow you to improve your mobility,
✨feel more comfortable in your body
✨improve your mental health
✨make you feel calmer
✨help you build muscle
✨reduce your stress levels
✨improve balance
✨improve your focus
✨you’ll feel younger
✨help digestion
✨help wake you up in the morning

20/02/2022

HEADSTAND WEEK

This week we are finally working on our peak pose... crow pose, headstand, forearm stand, orrrr handstand... All of these are inversions, in which the head is below the heart. They provide so many benefits. REMINDER the Headstand Workshop is this Saturday, it will be a whole body workout and will be covering all the tricks on how to nail your headstand.

Benefits:

🌟IMPROVE CIRCULATION IN THE BODY

🌟INCREASE IMMUNITY AND PREVENT ILLNESS

🌟ENERGISE

🌟IMPROVE BALANCE

🌟RELAX

🌟BUILD CONFIDENCE

🌟INCREASE CORE STRENGTH

🌟STAY HUMBLE

🌟 LITERALLY GIVE US A NEW PERSPECTIVE ON LIFE

🌟GREAT PARTY TRICK/ FUN

This week will be a sweaty week and will work your shoulder muscles hard and make you feel so much stronger!!!📲 12 Week membership for £65 is available through the link below. Three classes a week and a workshop, recordings, and 15% off Yoga Clicks products

14/02/2022

That time of the year again… see you at 6 xoxox

Bend it like Bethan

10/04/2022

03/04/2022

27/03/2022

25/03/2022

20/03/2022

13/03/2022

13/03/2022

06/03/2022

06/03/2022

27/02/2022

20/02/2022

14/02/2022

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