Missing in action last week, due to my midweek meltdown, but back now!

1. Switch your huge handbag for a backpack. I read an article a while ago about how much damage women are doing to themselves by carrying enormous bags around, filled with too many unnecessary items. I checked out my own bag, and had to concur. So I started using a backpack, and it’s made a huge (positive) difference to my posture, and tension in my upper body. Admittedly, a backpack isn’t always the most stylish choice, but if you keep your handbag light, and go for the function over form when you have to be more of a packhorse, it’s a good rule of thumb. Crumpler messenger bags might look super funky, but their backpacks look great as well. Save your spine today!

2. Eat a savoury breakfast. Recent research has shown that eating a non-sweet breakfast combining carbohydrate, protein and a small amount of fat will keep you full for longer, and reduce cravings for sweet things later in the day. Now that eggs are no longer the dietary bad guys, you could make one (boiled, poached or scrambled in non stick pan) part of a delicious breakfast that also included grainy toast, grilled tomato and lean bacon. Add some baby spinach and it’s filling and delicious.

3. Listen to some great music. As I discovered while feeling crap last week, music can drag you down, or lift you up. Find some music you love, and listen to it while doing something mundane like washing up or cleaning the bathroom (like I did yesterday) and make it much more fun. Cooking dinner is far more fun when you’re accompanied by cool tunes. My pick for domestic chores this week is The Blind Boys of Alabama, especially any song involving Tom Waits as a writer. However on my way to yoga, I like to listen to Rage Against The Machine. Go figure …

4. Make vegetable soup. It’s easy and delicious. Choose any selection of your favorite veggies, and make a giant vat of soup on the weekend. All you really need to do is chop (put that inspiring music on), saute, then let it do it’s thing. Add some barley, or maybe some legumes to make it more filling, and you have a great meal with minimal effort. If the idea of something totally vegetarian freaks you out too much, use chicken stock to add some meaty flavour. If you’re super organised, you can even freeze some in small containers and take it to work during the week for lunch.

5. This week’s yoga pose - Vrkasana - Tree Pose. Any time you ask kids if they know any yoga poses, this is invariably the one they show you. It’s Miss M’s favorite - a tough pose, but great for creating focus, and balance (because it’s a balance pose). Like any balance pose, you need to find a gaze point to focus on. Make sure it’s something that won’t move - don’t look at your reflection in the mirror, because if you waver, you’ll fall over. The other thing, which is tough to do, is not to push yourself too far into the pose. It’s better to keep one foot on the ground if you need to, than be off balance for the whole time you’re doing the pose.

Try to keep your breath relaxed, and if you haven’t done this pose before, make sure you have a wall handy, so you can snake a hand out to help you stay upright if you need to.

Phase 1.
Tree Pose, Phase 1
Only lift one foot slightly. This is still balancing, but it’s perfect for beginners. Make sure the leg you’re standing on is “active” - pull your muscles up to make it stronger. Try and have as much of your foot on the ground as possible, and when you’re comfortable, bring your hands in front of you. Keep your eyes open, because closing them makes it super hard.

Phase 2.
Tree Pose, Phase 2
Bring your foot up slightly higher, and push it into the supporting leg, which makes the pose stronger. Make sure it’s not pressing against your knee joint (knees move out to the side, and pressing against them isn’t a good idea). The same principles apply as for phase 1, but you need to focus more on your breathing and posture.

Phase 3.
Tree Pose, Phase 3
Once you’re comfortable with the midway balance, you can use your hand to bring your foot further up your leg. Again, press it into your supporting leg. Keep your shoulders down, and your breathing relaxed. Try and stay up for 6-10 breaths, and build from there. Repeat on the other side.

It’s important to remember that some days, balancing is easy as pie. On other occasions, it feels impossible. Just go with what feels right, and don’t force yourself to go too far. Yoga is much more enjoyable when you listen to your body and don’t push it beyond what’s comfortable (as I know from years of doing just that). If you’re pregnant, please be aware balancing becomes more difficult as you progress through your pregnancy, so make sure there’s some form of support (wall, chair) close by.