Although at the moment we are enjoying some lovely sunshine, I often feel a little melancholy at this time of year. I can feel that we are approaching winter and its darkness and gloom can be a challenge but I try to find ways to make the season more enjoyable (think nice gloves, fluffy socks, root vegetable soups and velvet... oh how I love velvet!). I know that some people love late autumn and winter so I'm trying to see things from their perspective.... This lovely poem from Natalia Crow helps - I'm going to print it out and use it as a bookmark to remind me to see winter in a different way.
Some wise words from Mahatma Gandhi to inspire us all as we set off on another trip around the sun.
In this two minute tone-up you'll work your shoulders, engage your biceps and stretch the sides of your body. Practice this for two minute twice a day and you'll be upping your weekly exercise quote by 28 minutes!
A lovely poem about frost - November Morning by Evelyn Stein.... 
When I played this track for Savasana in my in-person classes this week and a number of people asked what it was, saying they found it so peaceful and lovely - so I thought I'd share it with you here.... 
Interested in what's going on underneath your skin? Here's an image of the muscles of the shoulders and upper arms and a short video showing how your shoulders move....
There's a little primrose in flower in my front garden. It reminded of a lovely poem I'd seen a while ago....
In this 2 Minute Tone Up you'll swing your arms to loosen up your shoulders. Do this for 2 minutes every day for a week and notice improved mobility in the joints - you'll also be improving your circulation - this movements helps to pump blood and lymph around the body. 
This month's prompt to help you notice your surroundings with fresh eyes... and some photos of last month's prompt which was 'pathways'.
The fourth and final Purushartha is Moksha - freedom and liberation....
Challenge your core muscles, your concentration and strengthen the bones and muscles of your legs with this Two Minute Tone-Up. You'll balance on one leg for one minute then swap over and balance on the other. Use a wall or sturdy piece of furniture to help at the beginning of your week and see how much you improve if you do 2 minutes, twice a day. Have fun!
Strengthen your thighs and buttocks, help your knees stay mobile, and stretch your calf muscles with this simple exercise. Do it for 2 minutes twice a day while you're cleaning your teeth, steaming your veggies or brewing the tea and give yourself a pat on the back for investing in your wellbeing :-)