For a big birthday last year I treated myself to a one-to-one yoga retreat. I was feeling very burnt out from working, parenting, and the tail-end of coming out of the fog. I almost didn’t go, even up to the day itself because I thought it was too self-indulgent and I was frightened of being vulnerable on my own with the yoga teacher.

Fortunately, the teacher was the amazing Julie Bickerton who looked after me well all weekend. As well as 6 sessions of yoga, we did forest bathing and meditation. I also had a full body massage and lots of time to journal. Julie cooked all my meals for me - which is a luxury as a mum of two young children. Julie is also a coach, and so we talked a lot about this blog and my plans and hopes for the future.

One amazing after-effect of the weekend was that I came back standing and walking taller, and my throat chakra had opened to the extent that when I spoke I didn’t recognise my own voice! I spoke confidently, clearly and slowly for the first time in living memory!

I asked Julie Bickerton, yoga teacher, to give us a few tips for opening the throat chakra including poses and affirmations. If you try any of them, I’d love to know how you get on.

“Each one of the chakras reflects a basic, inalienable right. Loss of these rights blocks the chakra. Much of the work of yoga is to reclaim these rights to heal.” 

Chakra 5 the throat chakra is associated with the right to speak and be heard. 

Uijayi Pranayama is a good practice for unlocking blockage in this Chakra. This breath helps to conquer fear, and steady the mind. The breath is slowed through a subtle contraction in the throat making a sound similar to that of the distant ocean. It can be practiced seated in stillness or during an active asana practice. The sound and movement of the breath is soothing and helps to attune awareness to each breath . A deeper smoother flow of breath will result. 

Chanting a mantra is a form of toning encouraging the basic vibration within you to come out through your throat as sound. As you exhale let the breath out of an open mouth making a sound no judgement spontaneous, could be a grunt a squeak, a moan a roar might vary initially but then tends to settle into a sound that resonates. Let it develop and come. 

Postures that are all about opening up the shoulders, releasing the head and neck, opening or stimulating the throat area:

• MATSYASANA: FISH POSE 

• HALASANA: PLOUGH POSE

• SALAMBA SARVANGASANA: SHOULDER STAND

• NAKULASANA: MONGOOSE POSE 

Affirmations: 

• I hear and speak the truth 

• I express myself with clear intent

• Creativity flows in and through me

• My voice is necessary

Great reference books Anodea Judith Eastern Body Western Mind a comprehensive analysis of psychology, somatic therapy and childhood development theory and Chakra Yoga full of a wealth of practice ideas.

Find out more about Julie Bickerton Yoga

Find out more about fellow adoptee Rachel Young’s yoga