8 Ways to Get the Most Out of Your Online Classes

Happy New Year! Welcome to the new decade.

So you signed up for the online classes, you began with excitement and vigour, but maybe your commitment has started to wane and you're not showing up as much as you had hoped you would.

Here are a few tips I'd like to share with you from my years of experience of attending classes and teaching them to help you get the most from your online practice.

1. Don't stop at the first hurdle. 

If you’re just getting started on your yoga journey, you might find that the first class you attended went right over your head and you didn't fully understand it or you didn't particularly enjoy it. Don’t be put off if. When we start something totally new, we either love it straight away or we don't like the unfamiliar. 

Yoga classes can be very different to other exercise classes. It's a much deeper and spiritual practice which moves the body and creates space in the muscles, joints and mind to lead to more harmonious health. 

Don’t give up—keep trying and if you need guidance on which classes from the online library are suitable for you, just send me an email and I'll point you in the right direction. 

2. Feel the fear and do it anyway.

Sometimes people are surprised at how challenging yoga can be, physically or mentally or both. It can seem a struggle to understand the terminology or keep up. 

That's why these online classes are so great. You can pause, rewind and even speed up the classes and each video has modification options so you can pick the level you wish to practice at. 

If you feel overwhelmed, simply get in touch with me and I'll guide you through the early weeks until you feel confident.

3. Show up… even when you don’t feel like it.

The online yoga classes are fantastic! You can practice whenever you like, wherever you like and wear whatever you like! You're on your own timetable with total freedom. 

However, the other side of that means that you need to show up. Just as you put your yoga pants on and show up to a group class, you need to do the same with the online classes.

Of course, you should always listen to your body, but the saying, ‘You’re only one yoga class away from a good mood’ is so true. 

There are days that I really can't be bothered even rolling out my mat, but in 20 years of practicing yoga, I've never finished my practice and thought - "I wish I hadn't done that". NEVER. 

So show up. Show up for you. 

There's a saying - "Success is Scheduled" and by gum, isn't it just?! Schedule a day and time each week when you are going to do your practice. I plan my week every Sunday evening. I plan what yoga practice I'm going to do and when I'm going to do it and how long it's going to be. I also plan what meals we're going to eat and when I'm seeing family and friends etc. If I don't do this, I don't have a clear focus for the week.

If you find that you can't take part in the online classes at the time you've scheduled, then schedule it for the next time you can. Remember, as long as you've got a phone and an internet connection, you can access my online classes.

If you would like me to put together a recommended program of classes for you, then just send me an email and I will put something together for you. 

Also, be sure to ask your body what it needs, if you need something more gentle, then do a more gentle practice, if you need to lift your energy levels then do a vitality class, but show up, and it will be worth it.

4. Watch, listen and observe.

Please do watch and listen to the instructions given in the video classes. When I talk about alignment - check your body placement, when I mention the breath - check your breathing, when I mention bandhas and core strength - check you've got those muscles working. Always check, even if you’ve done that particular pose or sequence a million, trillion times. LISTEN and OBSERVE your body.

5. Have a mirror nearby.

It’s helpful to do your practice in front of a mirror, not to check your hair or judge yourself but as a way to observe how your body moves, the alignment of your body, your posture and awareness of how you feel when your body is positioned a certain way. 

This a wonderful tool. You will start to notice how you feel when you're in correct alignment and then when you take your yoga off the mat and move in every day life, you'll know if your posture is correct because you will FEEL that it is! 

6. Don’t miss the gentler yoga classes.

Every yoga class has a gift in it. If you like the stronger, more dynamic classes then give the gentler ones a try too. Keep your mind open.

Gentler yoga classes give your body and mind a chance to relax and rest a little more. This allows deep healing to take place in the body. It's a way to destress and unwind on a slower level. 

In Ayurveda, we teach that health is a balancing act. Balancing all the elements within us, constantly. If you always go for the same classes you're not giving yourself the chance to balance the elements within. Balance the fiery, energetic classes with more earthy, soft flowing classes. 

Your body and mind will thank you for it.

7. Yoga is not a place for competition.

Yoga is not a place for competition. Try to be humble and kind to yourself in your practice. Use props, the wall, straps, chairs, blocks, if it means that your body isn't in pain or you're better aligned. Props are not a sign of weakness, they aid you in your experience of a pose - enabling your back to be straighter or your balance to be steadier.

Please be patient with yourself. Yoga is neither a competition nor a race. 

I've been asked - "how long will it take me to touch my toes?", "When do you think I'll have mastered hanumanasana?", "When will I know all the names of the poses?"

The answer is always the same. There is no time frame. Enjoy, learn and focus on the journey rather than the destination.

8. Stay for Savasana.

The final relaxation pose, Savasana, is one of the most important poses you’ll do during your practice. Try not to be tempted to switch off the video before the end. Give yourself the time to experience why Savasana is so important and beneficial for you, even if you find it hard to stay focused and still. Keep an open mind and keep trying.

In time, you'll find that this is one of the reasons why you'll want to do your practice! 

Savasana, even though it looks easy, is said to be the hardest pose in a yoga class. The art of relaxing does not happen under demand. That's why Savasana is such a beautiful experience. The pose and Yoga Nidra (the relaxation process, literally means - yoga sleep) sets you up to gradually enter a truly relaxed state, one that is incredibly refreshing and can also be a starting point for meditation.

When you first start lie in Savasana, it can be a struggle to relax; you may feel tense or silly or need to fidget or unable to switch off. Or, conversly, you might fall asleep as soon as you you lie down. Savasana is the process of relaxing whilst remaining conscious and alert and at ease. 

In Savasana you isolate and relax one part of your body at a time, one muscle at a time, one breath at a time and one thought at a time. When you do this practice regularly, your body automatically begins to release stress which can improve your overall physical and emotional well-being.

If you feel uncomfortable lying down then use cushions to make you feel better. Pop cushions under your knees to improve circulation and release tension in the back muscles. Or put cushions under your back and head, to open your chest and release the shoulders. Or relax in a chair if that feels better for you. Just don't miss it out.

These aren’t the only ways to get the most from your online yoga classes, but they will help you along the way.

Committing to regularly rolling out your mat and watching the classes can sometimes feel like another thing to get done on your list, but embrace this time for you, your sacred space. Feel the energy you gain and the joy.

I'll see you on the mat. 

by Jenny Dowling - Jenny is passionate about yoga and yoga health. Her love of yoga began at the age of 11 when she was introduced to it  by her mother. When Jenny isn't teaching or recording classes for her online yoga members, she is busy looking after her little family (daughter, fiancé and Finnish Lapphund), walking in the nearby moorland or trying out new delicious Ayurvedic and vegan recipes. Connect with Jenny on Facebook or  Instagram.

6 Things I've Learned From Yoga Retreats

6 Things I've Learned From Yoga Retreats

Before I left to run my seventh yoga retreat, I had a clear intention; I wanted to inspire and help everyone there to live the best 2019 they possibly could. It might sound cheesy, but it's true.

Amongst others, I asked everyone - How do you want to feel in 2019? What promise are you going to make to yourself for 2019? What activities do you want to do in 2019?

2019 is almost upon us! Are you ready? Are you happy to see this year go or not? Either way the new year is on its way. This is the perfect time to reflect on your 2018 and then look forward towards 2019 and consider how you can create the best year. 

Acknowledging this year in all its glory - the good the bad and the ugly - is a wonderful way to accept the ebb and flow of life and know that nothing truly ever ends, it's just a cycle. If you look closely at the trees, you'll see the buds are already there, ready to emerge in spring.

So let's look onwards, let’s let go of distractions and the oh-I-would-love-to-but's and ask yourself those three same questions I asked.

Then ask yourself:-

Are you wanting to commit to a yoga practice? 

Is your promise to take better care of yourself?

Would you like to feel healthier?

Maybe you want to feel more settled and calmer?

You may wish to feel full of energy and life in 2019!

Do you want to put yourself first for a bit and switch off while you have fun too?

Hands on Harmony Yoga retreats are a wonderful place to focus on yoga; to learn ways to be healthier in body, mind and spirit; to take time out for you and they are specifically designed to furnish you with everything you need for complete joy and revitalisation. 

Everyone and every body is welcome into our relaxing atmosphere, whether you’re looking to unwind, gain energy, connect with kindred spirits, start your new year perfectly or just create some time for you.

Here are 6 things I've learned from running yoga retreats:-

1. Choosing Your Retreat 

Every time we start a retreat we ask people why they have chosen to come on that retreat. What made them decide to attend that retreat at that venue? 

The answers can vary. Some come to spend time with a friend and others come to meet like minded people. Sometimes it's more planned than that. Some attendees want to expand their knowledge of yoga or get back into a lost practice and some want to give yoga a whirl in a safe environment. For others its a time for self-care, to treat themselves to rest and relaxation. For most it's to experience a sense of nurturing, being immersed and uplifted in peaceful yet energetic surroundings.

So ask yourself why do you want to come on a yoga retreat? What is your connection to it? Then let your heart guide you.

2. Leave The Guilt Behind

You know that backpack of guilt that you carry around with you? Leave it at home. Seriously. We can only give what we have and we can’t pour from an empty cup so give yourself a pat on the back for making the decision to take time for you, to look after yourself so that you can be a better person when you get back home. You, your loved ones and friends will thank you for it.

3. Do Right By Yourself On Retreat

This flows on from the last point. We get so used to being there for everyone else that we can forget ourselves. When you're on retreat be there for yourself. 

There are blocks of free time – not a few minutes snatched here and there, but blocks of hours. How often do you have that amount of free time to do what you want?  

One thing I always try and emphasis on retreat is for everyone to listen to their body and just attend the workshops that they want to and feel unquestionably no pressure to do everything. I have no expectation of attendees and there is absolutely no judgment whatsoever. 

You can get up for early morning yoga – or not. You can get a treatment – or not. You can sit around and chat in the evening – or not. You can get a cup of tea or some fruit whenever you like. You even take a nap whenever you like!! Just make sure you're doing right by yourself.

4. Keep The Mind Open

If you have made the decision to come on retreat then you will most likely have come with predisposed ideas. We all do! It's natural. You may feel a bit apprehensive or worried but I will do everything I can to make you feel at ease and at home. The retreats I run are suitable for all bodies, all abilities and ages. Relax and open your heart and mind. I will help with any queries as much as I possibly can.

5. Be Fully There

This can be challenging if you’ve got a lot going on at home. We rely heavily on our phones these days and it can be tough not to look at it. If possible, try and leave it in your bedroom as often as you can. The retreat weekends are a time of reflection, meditation and deep yoga practice and there is a considerable benefit to ensuring our minds are not filled with unnecessary bits and bobs. 

If you find yourself on a yoga retreat you will have invested to be there, so give the practice, the conversations, the food and the place your full attention to enjoy every moment. 

6. Tune Into Your Mind

On retreats we spend some time in meditation. Meditation provides you with space to reflect and feel into everything so much deeper. The mind can be unruly and it can create wandering thoughts, which can create negative feelings. When we realise that we are in control of the mind and that we have the power to change our thoughts, we can also feel so much stronger emotionally. It’s a strong tool to be able to control your own mind. It's not a skill that is perfected overnight, but much like anything, the more you do it, the easier it becomes.

Once you control your thoughts you realise that you can do anything you set your mind to.

So what is it in your life that needs re-assessing? What are you choosing to put first in 2019? Start living in accordance with what is most important to you. This doesn’t mean that you are being selfish or forgetful. We can only give what we have and we can’t pour from an empty cup, so what would you like to fill it up with this New Year?  

If you would like to join me on my retreats in 2019 you will be warmly welcomed. I have retreats in January, March, April and October. 

For more information please visit www.handsonharmony.co.uk

Got a question? Get in touch here 

Om shanti,

Jenny  x

by Jenny Dowling - Jenny is passionate about yoga and yoga health. Her love of yoga began at the age of 11 when she was introduced to it  by her mother. When Jenny isn't teaching or recording classes for her online yoga members, she is busy looking after her little family (daughter, fiancé and Finnish Lapphund), walking in the nearby moorland or trying out new delicious Ayurvedic and vegan recipes. Connect with Jenny on Facebook or  Instagram.

6 Yoga FAQs Answered!

Most people who contact me have many different questions about yoga, health and all things wellness.

Here are 6 common questions ANSWERED (wooo!) to help you embark on your yoga health path.

1. I've never done yoga before and I'm not flexible. Will I be able to do your classes?

Yes, absolutely! Many beginners worry that they won't be able to keep up with a class and that they need to be flexible. That's much the same as believing that you need to be able to paint a landscape before taking painting lessons. You will find that a yoga practice will help you to become more flexible, not just in your body, but also in your mind and outlook in life.


The classes that I run are infused with modifications and adaptations so all levels of students can enjoy the benefits of yoga, such as strength, improved cardio-vascular health, agility and so much more.




2. What does Namaste mean that we say at the end of class?


At the end of every yoga class you will see me bring my hands together in a prayer position, bow forward and say 'Namaste'.


For teacher and student, namaste allows individuals to come together energetically to a timeless place and connection, free from ego. 


A definition of namaste is "I bow to your true self". The true self might be seen as a deeper version of yourself, less attached to any ego driven actions or thoughts, it's the kindest, calmest, gentlest, happiest, most compassionate and loving person you can be.

The exchange between students and teacher at the end of the class is a beautiful way to honour the true self in each of us.

3. Will yoga conflict with my religion?

No. Yoga does not conflict with religion. It's a huge misconception that yoga is a religion. It is in fact a philosophy that began around 5000 years ago in India. Yoga teaches us spiritual growth as well as proficiency over the physical body, emotions and mind.


It is not necessary to surrender your religious beliefs in order to practice yoga. Many religious people attend my classes including  Christians, Muslims, Hindus and Buddhists. Some people have even told me that they have felt closer to their religion since practicing yoga because of the spiritual growth they have achieved.


Yoga can sometimes interweave Hindu and Buddhist philosophy but it due to the heritage of the yoga and vedic philosophies. It is not necessary to study those paths however, in order to practice yoga.


If you would like to learn more about yoga and its philosophy why not take my online Yoga Philosophy course? Contact me at hello@handsonharmony.co.uk for more details.

4. What is Ayurveda?

Ayurveda dates back to around 5000 years ago when the sages of India developed a powerful mind-body health system - the science of life - to maintain balance physically, mentally and emotionally,. It is designed to help people reach their maximum potential whilst staying vibrant and healthy.


The word Ayurveda is Sanskrit. Ayur = Life and Veda = science or knowledge.


Ayurveda offers many practices for achieving true balance including being aware of your unique constitution, eating foods that will bring your constitution the best balance and ensuring your daily routine is right for your body type.


If you would like to know more about Ayurveda and how it can help you stay vibrant and full of vitality you may be interested in a one-one session or attending one of my workshops on Ayurveda.  Contact me at hello@handsonharmony.co.uk for more details.

5. Do I need to buy anything? What should I wear to a yoga class?

At the end of each class we lie down for Savasana and during this time your body temperature can drop so I recommend that students bring a blanket with them. This can also be used as a prop in some of the postures.


Some students like to have their own yoga mat, but that is not a requirement with my classes as I do have spare mats. If you would like to borrow a mat please let me know and I will bring one for you to use. Alternatively if you would like to purchase a mat I can recommend some particular makes and styles.


When coming to class I want you to feel comfortable. Some people like to wear leggings and a t shirt, some prefer sweatshirts and some people like to wear jeggings! Whatever you feel happy in that allows you to move freely but is not too loose.

6. Why do we lie down at the end of the class and relax?

At the end of class we lie down in Savasana - corpse pose and it is an ESSENTIAL part of yoga practice.


Savasana is a time to rest at the end of movement practice to soak up all the benefits of the physical practice. It provides time for our bodies and minds to meet and integrate providing us with that blissful sensation that yoga gives, rather than jumping straight back into the whirlwind that is our busy lives.


Yoga is an eight-fold process and asana - movement postures - is just one part of it. Pratyahara forms another areas of yoga which teaches us to withdraw our senses from the world and go within ourselves. Savasana and relaxation is one way to practice pratyahara. By turning our awareness inward we tap into deep insights and help ourselves to be calm and grounded.


Savasana also calms and soothes our nervous system allowing our bodies natural healing methods to kick in, bringing about restoration, rejuvenation and recovery - all essential for maintaining a healthy body and mind.



Got a question? Get in touch here



Om shanti,

Jenny  x

by Jenny Dowling - Jenny is passionate about yoga and yoga health. Her love of yoga began at the age of 11 when she was introduced to it  by her mother. When Jenny isn't teaching or recording classes for her online yoga members, she is busy looking after her little family (daughter, fiancé and Finnish Lapphund), walking in the nearby moorland or trying out new delicious Ayurvedic and vegan recipes. Connect with Jenny on Facebook or  Instagram.

One to One Sessions - 4 Ways to Get The Most Out of Your Time!

Entering into the realm of one-to-one classes can be an exciting prospect for both teacher and student and can offer a chance to really get to know your body and mind away from the influence of other students. One-to-one yoga is the traditional way of learning yoga. The ancient yogis knew the importance of personal yoga practice; ensuring the individualisation of each asana and pranayama so that each student could grow and tap into the best version of themselves.

Nowadays there are more individuals wishing to undertake a yoga practice and there just aren’t enough hours in a day to reach every student! Thankfully group classes are available which allow greater accessibility and also create an energising atmosphere which is affordable; however, in group classes the teachers are not always in a position (pardon the pun!) to be able to provide individual attention and guidance, which we all need from one time or another.

WHY GO PRIVATE?

People decide to embark on private yoga sessions for a variety of reasons. Some have never experienced yoga before and feel overwhelmed at the idea of attending a group class. Others have many years of yoga under their belt but now need help with injuries or particular asanas. Others pursue this path in order to deal with emotional and mental challenges.  Some people enjoy the flexibility of private sessions, as they can arrange a time and place that works for them. A private yoga lesson allows for a closer view into how your body and your mind work and therefore creates an authentic practice for… YOU.

It makes sense to make the most of a private session. As a student, a good private session is well worth the investment. As well as having the complete attention of the teacher you will also be able to try new asanas or sequences that you may have previously shied away from. If you are exploring yoga as a therapy, for example to ease a stiff shoulder then private sessions enable a teacher to design a practice just for you.

As a yoga teacher, I have experienced that working with students on a one-to-one basis has helped me to improve my abilities as a teacher and I find it incredibly rewarding to witness the progress of a student over a period of time.
One to one time with a yoga teacher is very enlightening and will often start at a mellower pace so the teacher can take time to focus on any alignment challenges specific to that student. These sessions also have the opportunity of providing immediate feedback, so the student can comment on how they feel and the teacher can consider what is happening in that moment; providing a full mind and body evaluation.

In order to get the most out of your private sessions here are some points to keep in mind:

1. GOAL SETTING

Every student comes to yoga for a reason, that’s a given, however those reasons will vary from student to student and sometimes a group class just cannot address everyone’s needs. Accordingly, the teacher sets the intention for the group class, however in a private setting the intention lies in the hands of the student. Have you ever been to a class needing some time to chill out and take it easy and everyone else wants a strong, sweat-filled practice or vice versa? You don’t have that issue in a private session. In a private session the student’s goals set the tone for the entire practice, so make sure that you know what your goals are. Why do you want these sessions? Also don’t be afraid to work towards an “impossible” pose. If you want to be able to do full splits then say so, then that goal can be worked towards in the sessions.

2. THE POWER IS IN YOUR HANDS

In a group yoga class, the wishes and needs of the students are generalized, whilst in one-to-one sessions they are very specific and exclusive to that student. Knowing the priorities of the student will set the stage for the rest of the sessions; the student directs the work. For example, if the student is someone who is troubled by stiff knees or is an anxious individual then the teacher can work with that and design the practice appropriately. Once the teacher is aware of what the student wants to work on they can select the suitable elements and teach them in a way that addresses the needs of the student. Speak up in your private sessions; be vocal about how you want to work and what you feel comfortable with. If you have a specific style of yoga that you prefer then don’t be shy, after all private sessions are about a personal practice and personal preference.

3. IMMEDIATE FEEDBACK EXCHANGE

In one-to-one time, visual and verbal feedback are present throughout and any part of the practice can be modified based on the responses from the student. It is a delicate and in-depth process of adjustment based on how the student feels at that moment. If the thought of another downward dog makes your eyes roll then an alternative asana is practiced. Simples. Immediate feedback is a great advantage of private sessions, so embrace it, be sure to say how you feel in each asana and take on board any feedback from the teacher. By doing this, you will notice a huge improvement in your practice in a shorter time frame.

4. HOME PRACTICE

Not everything can be achieved in one session per week and therefore a regular practice at home is essential in order to notice progress. Private sessions provide the student with their own unique practice, one which they can tap into in their own time. This consistent practice allows the student to be mindful of how they move their body and use their mind, both on and off the mat. If you go down the route of private sessions then you’ll find great benefit in using the tailor-made practice in your own time, at home, between sessions.
Effort and commitment are described in Patanjali’s Yoga Sutras (1.19 - 1.22) and accomplishment is described as being in direct proportion to your faith and how much time and effort you invest. Makes sense, doesn’t it? If you practice every now and again with little intensity then it will take you a lot longer to reach your goals, on the other hand if you practice often with great faith, you will achieve your goals much faster. That’s what the home practice is for. So go on - roll your mat out!

Whether you decide to venture down the path of private sessions or not, hopefully this has given you a better idea of what sets them apart from group classes. If you do take the time to invest in yourself and go private, then don’t be afraid to get the best from the experience. This is your practice and your incredible journey, enjoy!

Om shanti,





Jenny  x

by Jenny Dowling - Jenny is passionate about yoga and yoga health. Her love of yoga began at the age of 11 when she was introduced to it  by her mother. When Jenny isn't teaching or recording classes for her online yoga members, she is busy looking after her little family (daughter, fiancé and Finnish Lapphund), walking in the nearby moorland or trying out new delicious Ayurvedic and vegan recipes. Connect with Jenny on Facebook or  Instagram.