Do it! Tripod Headstand


Known as Tripod headstand to most people, crane pose to others, and ‘clown pose’ in the Sachidananda tradition.  This inversion is not just a modification for headstand – it is a great pose in and of itself.

Tripod / Clown pose has all the benefits of headstand, without raising the legs up – which can make most people feel unbalanced and fearful. This pose allows the body to be in a full inversion, boosting blood circulation and oxygen to the brain, assisting lymph drainage, and resulting in similar energetic after-effects. Unlike headstand or handstand, you’ll stay grounded and more likely a little calmer.

How to:

  • From a kneeling position, come on to your hands and knees.
  • Start by bringing the crown of the head to the floor – use some padding or a blanket underneath your head if you feel you need it.  Take your hands to the floor either side of the head and slightly back, so that the three points form a…… tripod!
  • Tuck the toes under and walk the feet in so that your bottom half is holding down dog, but the upper half is in the tripod position.
  • Bring the legs in further and rest the knees on the backs of the arms. Still making sure the head and hands are in position.
  • Bring the feet away from the floor and toes together if that is available to you.
  • Stay here for as long as is comfortable and then come out by taking the feet slowly to the floor, walking them back and resting in Child’s pose for a moment.

Have fun! and remember, if you don’t get it right away, who cares? We never know until we try..

Start Your Year Right With A Nutrition-Packed Smoothie!


What is it with this sudden smoothie craze?

Well, while some of them look, smell and taste unlike your usual breakfast or snack, they’re full of very beneficial vitamins and minerals, and blending means you can pack lots of nutritious foods in to one big glass.

This smoothie is absolutely full of stuff to give you a boost after a time of the year when we might not have been so health conscious. It’ll also really help if you’re feeling hungover after the new year celebrations! A mint chocolatey smoothie with a bit of a kick.

*If you’re craving a sweeter taste, add a couple of dates or some honey


Half a banana.

Bananas contain high levels of tryptophan, which is converted in to serotonin –  a ‘happy mood’ neurotransmitter, helping to lift your mood if you’re feeling low. They also regulate blood sugar levels, which is handy when your blood sugar levels are likely to have crashed the morning after the new year’s eve party, nd are also very good for calming stomach problems.

A handful of  fresh or frozen berries: Blueberries, blackcurrents and strawberries are high in antioxidants so go for them if you can. Antioxidants help to repair and maintain damaged cells. Berries are known to help boost memory (even if you’d rather forget what happened last night!), improve circulation, and blueberries in particular are anti-inflammatory.

Lots of spinach; I use frozen spinach balls (about 3 or 4) if you’re using fresh spinach, use a couple of handfuls.

Spinach is full of vitamins and antioxidants. Including lutein which can improve eyesight, and vitamin K which is essential for bone health. Plus, we all know that eating green stuff is always going to be a healthy choice….

A few inches of cucumber.

Cucumbers have a very high water content and are therefore very hydrating  – exactly what your body needs when you don’t feel your best. (Did you know, the pounding headache you may feel when hungover is actually blood trying to pump through you dehydrated brain!? Nice….) Cucumbers also help to flush out toxins and help to reduce bad cholesterol. You might as well save a little to put on your eyes too, as placing slices on the eye lids is cooling and does actually help to reduce bags under and puffiness.

1 tsp cinnamon

Not only is it sweet and warming, cinnamon is excellent at balancing blood sugar – so good infact, that you can even get cinnamon supplements to balance blood sugar.

1tsp nutmeg

Nutmeg can help stimulate the brain, helping to relieve stress and fatigue. It is a staple in Chinese medicine to aid in stomach pain, and – essential for today – it helps to cleanse the liver of toxins!

I inch of raw ginger (or a tsp of ground ginger)

Ginger aids in digestion and is great at calming nausea.

1 tbsp raw cacao. Yes, raw chocolate! It’s actually full of antioxidants and give you a nice mood boost when you’re feeling not so great.

A sprinkling of cayenne pepper.

Cayenne pepper is good for digestion, and great for waking you up a bit! (this and the ginger provide the much needed ‘kick’!)

1 tsp molasses.

Molasses is energising and full of nutrients. Extracted from pure raw cane sugar, molasses is actually a superfood sweetener, full of iron and calcium.

2 tsp lecithin granules.

Regretting last night’s pizza binge after a few drinks? Lecithin aids in the breakdown of fat, preventing it from sticking to artery walls and helps play a vital role in the absorption of nutrients from other foods.

1 clementine or half an orange

Important for preventing colds at this time of year – and especially important now, as the sugar from the alcohol you may or many not have drank last night will have temporarily lowered your immune system – clementines and oranges are full of vitamin C.

A few mint leaves 

Mint helps to relieve indigestion and stomach problems, freshens breath and cleans the gums and also helps to reduce nausea

Juice of half a lime

A nice citrusy boost, lime helps to rejuvenate skin when it isn’t looking its best, and stimulates digestion.

Half a glass of water or pomegranate juice

Obviously, the water helps to hydrate you and cool the body. Pommegranate juice does the same and is also very high in antioxidants – a glas of pomegranate juice actually has more antioxidants than red wine, green tea and blueberries!

Add everything to a strong blender and whiz until you’re left with a smoothie-like consistency.

Sprinkle with gogi berries for a superfood iron and energy boost, or dessicated coconut for a dose of healthy fats and so many other health benefits that I may as well write a whole other post about it.

Drink this, feel good, and know that your year is off to a very healthy start!

Have a very Happy New year

Mindful Monday *New Year Special*


While New Year’s Eve often ensures that most of us wake up feeling a little less than 100%, the new year is usually a time of new beginnings and fresh starts. It just so happens too, that January 1st 2014 is a new moon; a time for rebirth, growth and manifestation throughout the waxing lunar phase.

Before you make all of those new years resolutions though, here are just a few things to remember:

 1.     You are already good enough.

We put so much energy in to telling ourselves we need to do better’, or thinking ‘I’ll be happy when’. Honestly, that ‘when’ never ever comes. There is always something else to chase after and beat ourselves up about. Maybe the first resolution should be to stop looking to things outside of ourselves for happiness, and instead to look inward, because true happiness is actually already there. It’s always within us. We always have the ability and the right to be the best we can be, to be at peace and to be happy, we just forget about it sometimes.

 2.     We put on lots of masks, but who we truly are underneath never changes

How many different masks do you wear in any one day? How many times have you woken up and decided that today is the day you’ll change?

While self-improvement is always a good thing if it’s done in the right way, just remember that being something we’re not will never lead to happiness. Realise that what you really, truly are is good, and then express the good person you actually are. When we can finally take off the masks and show our truth, – vulnerable as it may feel – we can be free.

 3.     It’s all in the mind

If you want to make positive changes to your life, consider not just what you do but  – maybe more importantly – what you think.

The way we think impacts our lives profoundly. In the philosophical Yoga texts, what you truly believe or have faith in is known as your shraddha. Your shraddha can determine how your entire life plays out. The Buddha said; ‘All we are is the result of what we have thought’. What we think, we become. If we think positively, believing that what we put our minds to will be positive, then it’s a whole lot more likely to turn out that way. So set your focus on what you want, not what you don’t.

From a more physical viewpoint – it is well known that positive thinking, can actually cure very serious illnesses. People have been known to recover fully from life threatening illnesses because they actually believed they would. Take a look at the amazing book ‘Mind over Medicine’ by Dr. Lissa Rankin, which I am reading and fascinated with at the moment!

4.     Keep it up

If you’ve made a resolution to get up earlier each day; To exercise in the mornings, to go running or practice yoga, to meditate or to read something inspiring each day, then just do it! and don’t stop….

It can take around 21 days to form a habit. So set the intention to do this one positive thing for yourself each day for 21 days (doing it at the same time each day makes it even easier to fit in, and more likely you’ll keep it up) and by the end of those 21 days, you’ll have likely built up a habit. And we know how difficult it is to stop a habit….

This is one habit we can think about starting instead of stopping!

5.     Learn from last year….

Every decision you have ever made has lead to you sitting here reading this right now.

Maybe some things happened last year that you’d rather forget about, and while its tempting to press the reset button come January first and become a ‘new you’, there’s no getting away from the fact that 2013 happened! Don’t forget all the lessons you’ve learned throughout the years before this one, they helped you become the person you are today. By all means grow and evolve in 2014, but appreciate how you got to this point and what you learned.

There are going to be times when everything works out the way we intended them to, and there are going to be times when we’re challenged. We’ll meet new people, visit new places, and have new experiences, just like we have done every year. Maybe this year though, we’ll do it all with open eyes and that sense of mindfulness so we can actually be present to what is.

How we live next year is up to us. Think positive and the rest will follow.


“What we are today comes from our thoughts of yesterday, and our present thoughts build our life tomorrow: our life is the creation of our mind”

 – The Dhammapada


Almost Vegan Raw Chocolate Snowballs!

Rough recipe for a last minute almost vegan, raw and healthy Christmas treat.

Really quick to make if you need yet more food at Christmas!


A couple of handfuls of nuts (soaked over night) – Cashews work best. I mixed cashews, almonds and walnuts together.

4-5 dates

1 tsp cinnamon

1 tbsp raw cacao powder

1 tsp honey (if you want this recipe to be strictly vegan, leave the honey out)

1 tsp vanilla extract

some dessicated coconut for rolling


Place the nuts in to a food processor or strong blender and pulse until they’re finely chopped

Add the dates and vanilla extract and pulse again

Add the cinnamon, raw cacao powder and honey if you’re using it

Blend until everything comes together and forms a kind of sticky mess!

Take the mess out of the blender and put it in to a bowl (this will probably be the most annoying part!)

Roll the mixture in to however many little balls you want (I made about 12)

Pour some dessicated coconut in to a bowl and roll the balls around in the coconut to cover them

Place in the fridge or freezer (or outside where it’s probably colder than the fridge!) to set for a few hours or over night



Mindful Monday

Mindfulness Meditation


A mindfulness meditation can be a great way to bring the practice and experience of mindfulness from our formal meditation practice and out in to the world in our everyday lives.

A mindfulness meditation practice seems very simple, but can have very profound effects – and it is not always easy to deal with the thoughts and emotions, which emerge in our minds.

A mindfulness meditation could be exactly what you need this time of year. When everything around us is so busy and bustling, this meditation brings us back to ourselves and lets us know where we’re at in this moment, so we’re able to feel peace within ourselves – not getting caught up in thoughts and ‘mind-stuff’ – which in turn allows us to be more present and free to completely and presently experience this Christmas with our friends and families!

To begin, sit in a comfortable position. Sit however you need to sit so that you can have a nice long spine and feel comfortable.

With the eyes closed or your gaze lowered, take a few deep breaths in and out through the nose, bringing your full attention to taking long, even breaths.

When we sit with ourselves, without any distractions (which may be completely unfamiliar to a lot of people) it can be difficult to deal with actually being with ourselves, and what lies in our minds.

Observe whatever comes up in your mind, whether it be ‘good’ or ‘bad’, and let it be there. Often we try to push away unpleasant thoughts (known as ‘dvesa’ or refusal) and we become attached to pleasant thoughts (known as ‘raga’ or attachment). In this meditation, just let the thoughts be there, observe them just for what they are and then let them go again.

Stay here with your breath, observing, for as long as you have time for, and then when you’re ready to finish, begin to take deeper inhales and bring your awareness back to your surroundings. Open your eyes slowly.

How do you feel? Did anything unexpected come up?

Practice this meditation regularly and you will realise that thoughts and emotions of all kinds are always coming and going, they are not permanent and they don’t have to control you.

This too shall pass.

The only real, pure, permanent thing is your true Self.

Mindful Monday quote of the week:

“Yesterday is gone. Tomorrow has not yet come. We have only today. Let us begin.” 
― Mother Teresa

Ayurvedic Spice Blends


Ayurveda – the ancient ‘science of life’, is a traditional Indian system of medicine, which has been used to treat and cure people for thousands of years. Ayurveda is based on the idea of balancing the body and mind by using herbal treatment, dietary considerations and yogic breathing techniques. Ayurveda presumes our natural state is one of complete health, and that by finding out how to balance ourselves, we will get back to that healthy state we all have the right to be in. Using completely natural techniques, Ayurveda is not only fascinating, but – unlike a lot of western medicine – works to cure the cause, not just the symptoms.


The three ‘doshas’ – Kapha, Pitta and Vata determine a person’s body and mind type. Knowing your dosha can be very useful in discovering which different foods will benefit you the most, which type of exercise is likely to be the most helpful to your body, and you’ll also be able to more easily recognise when and why you may feel a little ‘unbalanced’ at times.


There are lots of tests available to take in order to find out your dosha, follow this link to determine yours if you aren’t sure yet:


When you know your dosha, try making up one of these Ayurvedic spice blends to try out and see how it works for you:



As a Kapha-type personality tends to be a little lethargic, tends towards the lazy side, and can be prone to problems with digestion – this spice blend includes stimulating, warming herbs, as well as herbs which aid digestion and have antioxidising properties.


Ground Ginger – ginger is warming, and increases Pitta, bringing more heat and evergy to the body.

Coriander – A cooling herb, which aids digestion and helps to purify the blood.

Black Pepper – pepper also helps with digestion and has, cleansing, antioxidant properties. It helps the flow of blood to the brain, and circulation of blood around the body too.

Cinnamon – A warming spice, cinnamon is also very good at balancing blood sugar levels

Turmeric – A very healing spice, which is used copiously in Aurveda. Turmeric helps to detoxify the liver, maintain healthy cholesterol levels, stimulate digestion, support immunity, and is an especially good anti inflammatory. Turmeric actually helps to replicate healthy cells.

Oregano – Containing some of the highest antioxidant levels of all herbs, oregano actually has four times the amount of antioxidants than blueberries!

Thyme – also full of antioxidants, thyme is also great for helping to remove any build up of mucus in the respiratory tract, which is especially useful for Kapha types.



Pitta types are generally firey in nature, goal orientated and occasionally short tempered. They’re likely to have a strong metabolism and could use more cooling, calming herbs to balance them out.


Chamomile – it is widely known that chamomile is calming for the nervous system, but it also helps to cure muscle cramps, can clear up skin irritations (which could be useful for Pitta-types), and also helps with stomach complaints – even helping to calm symptoms of IBS.

Fennel – full of antioxidants and also containing high amounts of vitamin C, handy in maintaining a strong immune system

Turmeric – A very healing spice, which is used copiously in Aurveda. Turmeric helps to detoxify the liver, maintain healthy cholesterol levels, stimulate digestion, support immunity, and is an especially good anti inflammatory. Turmeric also actually helps to replicate healthy cells.

Cumin – Helpful for digestion – often calming stomach pain, and is also an antiseptic, which helps to boost the immune system. 

Coriander – Coriander has a slight sedative effect, which is known to be helpful with treating anxiety and promoting good memory, perfect for fast thinking, fast moving and often anxious and feisty pitta types

Cinnamon – A warming spice, cinnamon is also very good at balancing blood sugar levels

Basil – Derived from the Greek word ‘basileus’ meaning ‘king’; Basil is also referred to as ‘l’herbe royale’ (royal herb) by the French. Many regions of the world believe it has strong beneficial properties. What I know, is that it helps to reduce inflammation and has anti-aging properties too. Basil is also known to be calming, and contains a good amount of antioxidants.



Often suffering from anxiety and a low immune system if unbalanced, vata types are usually creative and often a bit ‘up in the air’ – they’ll benefit from warming, grounding herbs and spices.


Cardamom – cardamom is a warming spice, used a lot in Indian cooking, it also helps to open up respiratory passages

Ginger- improves circulation, very good for digestion, and is warming for the body

Cinnamon – helps to balance blood sugar levels (could help with that dizzy and lightheaded feeling a lot of Vata types are prone to.) Cinnamon also helps boost blood circulation.

Nutmeg – Also great for digestion, nutmeg is warming and very comforting, especially for Vata types in colder months.

Asefoetida – Helps to combat bloating and flatulence! (consider adding this to your next big blow-out meal) This spice is also anti-viral, and a great anti-inflammatory.

Black pepper Warming and full of antioxidants –  a good addition to the spice blend for Vata types as they are likely to suffer from a lower immune system and catch colds easier than most in Winter months. 


Depending upon your dosha, blend a selection (or all!) of these spices together from either the Pitta, Vata or Kapha list to sprinkle over roast vegetables, in soups, tea, cook in to curries, or anything else you can think of!

Your body: a prison or a paradise


There is a big difference between living in your body, and living with your body.

Your body is not a cage. Not something to escape and run away from. If we treat ourselves badly though, it will feel like a prison.

Your body is your best friend. Treat it well, it will be with you for your whole life. Treat it as you would treat others. And how should we treat others? As we would like to be treated, ofcourse…. Treat yourself well, and your body will transform from a prison to a paradise.

Take the time to listen, to notice how we move, how we feel in different situations.

Most importantly, know that your body is unlike anyone else’s. Ever. It needs different things than other bodies need – it is supposed to look different to everyone else’s. The world would be a pretty boring place if we all looked the same wouldn’t it?….

Find what works for your body. Fill it with good things, move it the way it likes to move. Do the things you truly enjoy, let your self know you are good enough. 

“Be yourself, everyone else is taken” – Oscar Wilde

Mindful Monday

Multitasking Madness

Are you one of those people who wears ‘busy-ness’ like a badge of honour? Feeling that ‘busy’ means ‘successful’ or happy? While we all need to do what our lives require us to do – there’s a way of doing them that doesn’t include the frantic and often actually stressful ‘busy-ness’ that our modern Western culture seems to holds in such high regard……….


So it’s that time of year again; presents to be bought and wrapped, cards to write, food to prepare, family to organise, decorations to put up, and a little Christmas peace for yourself wouldn’t go amiss either. With a seemingly endless to-do list, we tend to find ourselves rushing around and doing about ten things at once in an attempt to get everything ready in time for Christmas.

The problem is though; when we’re just doing things to ‘get them done’ we don’t do them nearly as well as we would if we did them for the joy of it. There is so much magic at this time of year, and it’s all to easy too miss it if we hurry from one task to the next, stressing about what we must do next. We may think we’re doing everything ‘right’ if we’re rushing from one thing to the next, getting things done – but multitasking really is the opposite of mindfulness, and mindfulness is how we learn to live life fully.

Bringing the act of mindfulness in to our lives – especially at this time of year – allows us to get everything done, do it well, and enjoy ourselves while we’re doing it. We also engage more with the world around us, so we can appreciate the extra time to interact with our family, appreciating them rather than ‘putting up’ with them.

So, for the next 10 days (maybe 11 if you’re having the relatives to stay for boxing day too), lets all start the day by taking a deep breath and actually properly opening our eyes to the world. Let’s think of the people lovingly who we buy the gifts for, let’s write Christmas cards that contain a meaningful message for once! Let’s appreciate how long these Christmas decorations have lasted, how magical they make our houses look, let’s prepare our food healthily and with kind thoughts, taking a minute to think of all the people who were involved in allowing you to have this food in front of you right now. And of course, make sure you have time for yourself, to do something that that makes you feel good and is just for you every day. Whether that be for a matter or minutes or hours – when you have enough love inside of you, you’ll have endless amounts to give to others.

Mindful Monday Quote of the Week:

“We spend precious hours fearing the inevitable. It would be wise to use that time adoring our families, cherishing our friends and living our lives.” -― Maya Angelou

Vegan Brain Food


Especially around the Christmas season, it seems as though there’s a hundred things to remember and to plan for. Because of all the business and temptations of sugary treats around, it can also mean our health takes a bit of a back seat. If you’re a vegan too, it can be difficult to know exactly what will benefit your brain other than eggs or fish, which are often recommended. So, to make sure you’re still getting lots of lovely nutritious foods and boosting your brain power so you can remember all of those things on your to-do list this holiday, take a look at this list of vegan brain foods!

While veganism is linked to a wide range of health benefits, including lowering risks of cardiovascular disease, certain cancers, hypertension, type 2 diabetes,  it is important to ensure we’re still able to consume and absorb all the necessary nutrients we need to support a healthy mind and body.

While carbohydrates, sugar, wheat and grains in general have been linked to the onset of Parkinsons disease and less severe but none-the-less concerning poor brain function, it is often grains and sugar that we turn to when confused about what our bodies need.

Fat and cholesterol are two words that most people will have been avised to stay well away from. But there are different kinds of fats and cholesterol, and 60 per cent of the brain actually consists of fats, it is important to know the good and bad types of fat, cholesterol, and other brain enhancing foods.


(Yes, there is such a thing….)


While all nuts are found to be very beneficial for us, containing important protein, antioxidants, vitamins, mierals and omega-3 fatty acidsThe doctrine of signatures  (a fascinating pre-modern system which has discovered that plants which grow to look like a certain part of our bodies are actually very beneficial to that which they resemble) confirms that the Walnut is brilliant for brain health.

Containing essential omega-3 fatty acids, which help make up the grey matter – the part of your brain responsible for cognitive function, and also helps with vision!


 Avocado is another source of good fats. The fatty acids in avocados  – known as oleic acids – helps to build up myelin, or the ‘grey matter’ of the brain. Higher levels of this grey matter in the brain are linked to the ability for our brains to process information quicker. Likewise, low levels of these essential fats lead to poorer cognitive performance. So make sure you’re consuming these very healthy fats to ensure your grey matter is well cared for.



Helps to improve the workings of the cerebral cortex of the brain – which processes sensory information such as taste and touch

Almonds: Nuts have been well researched to lower the risk of heart disease and lower the levels of ‘bad cholesterol’. Almonds also include essential nutrients which boost brain activity, and their healthy fats help to protect cell walls.



As most of us know, blueberries are extremely high in antioxidants – essential for our health as they combat free radicals which tend to damage cell walls and DNA. Blueberries have been found to improve memory and general brain function. A very healthy addition to any diet, blueberries are best consumed raw. Other dark berries like blackberries (which are very high in vitamin C, also proven to improve mental agility), as well as pure, organic pomegranate juice, also contain very high levels of antioxidants.

Red Grapes:

Referring back to the ‘doctrine of signatures’ once again, we notice that red grapes  most closely resemble red blood cells, and they have actually been found to be very good at keeping our blood flow healthy. They are brilliant for improving blood circulation, which keeps the brain well oxygenated and fullof nutrients. Red grapes also help to raise good cholesterol levels, and lower bad cholesterol!


It’s quite likely that you’ve been advised to eat a banana before an exam…. But why?

The potassium in bananas can help to increase alertness, and the B vitamins it contains help to calm the nervous system – which is pretty much perfect preparation for any test!


If you’re not a banana fan, consider getting your potassium from kiwi fruits – less filling and very close to bananas in the amount of potassium per 100g!



Technically a fruit, but we’ll just put them in the vegetable category for now….

The powerful antioxidant lycopene helps to protect cells from free radicals, and because of this is particularly effective in warding off dementia and Alzheimer’s.


The natural nitrates in beetroot increases blood flow to the brain

Green leafy vegetables (like spinach or kale) and cruciferous veggies (like broccoli or cauliflower): have been proven to slow the rate of cognitive decline



The compounds in sage help to prevent the breakdown of neurotransmitters in the brain, which are responsible for learning and memory


Just the scent of Rosemary can boost memory by up to 75%! Rosemary also reduces levels of cortisol in the body (the stress hormone), helping lead to lower levels of anxiety


Move over blueberries…. Oregano has four times the amount of antioxidants as the super fruit. The antioxidising effects help to keep blood circulating healthily around the body and brain.

These are just a few tips on how to boost your brain power with the foods you’re likely to have at home already. Share your own memory boosting power foods to the comments section below!

Mindful Monday


The act of mindfulness has come in to mainstream discussion more and more in recent years – used as a tool to help us focus more, eat less, get to know each other better, and appreciate life. Mindful meditation, mindful eating, mindful speaking, mindful thinking…. It’s true that practicing mindfulness allows us to engage more with the people around us, it stops us from making unconscious unhealthy food decisions, and it makes us able to view our thoughts without getting caught up in them. This is all very useful, but it is when we start to make mindfulness a part of our lives that everything changes.

Living with mindfulness allows us to approach each situation for just what it is, without judgment and open to the possibility that our fixed beliefs are not the only ‘truth’. We notice our habits; the ones that serve us well and the ones that don’t, so we can change for the better. Living with mindfulness encourages us to finally open our eyes to what we’ve been missing while we were living in our minds. It’s like taking off a pair of glasses that only let you see half of what is going on. Mindfulness allows us to live in the now, where we can fully experience life, rather than in the past or the future where our minds like to drag us to. Waking up to now allows us to see the world and everything in it – including ourselves – for the miracle it really is.

 Mindful Monday Quote of the Week:

‘People usually consider walking on water or in thin air a miracle. But I think the real miracle is not to walk either on water or in thin air, but to walk on earth. Every day we are engaged in a miracle which we don’t even recognize: a blue sky, white clouds, green leaves, the black curious eyes of a child – our own two eyes. All is a miracle’ – Thich Nhat Hanh