#YWP May Newsletter

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Bikram masterclass, Bikram Yoga Fleet, British seasonal food, Gossypium yoga, No Meat Athlete Cookbook, Yoga Holiday With Paul, yoga retreat Algarve, Yoga With Paul

The May Yoga With Paul newsletter MAY 2017 is here for your reading delight!

Namaste.

Seasonal Food: Radishes

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British food, clean food, food for yoga, radish recipes, seasonal food, yoga, yoga nutrition, Yoga With Paul

Radishes are in season right now. Red, white or purple, they are a perfect, crispy, nutritious snack, and a colourful addition to salads and stir-fries. Radishes contain
B vitamins including folate, riboflavin, and B6; potassium; copper, magnesium, manganese, and calcium. They are also high in water content, making them great for a light snack before practice.

If you need some radish inspiration try this BBC Food noodle salad recipe. You can substitute soba (buckwheat) noodles and tamari to make it gluten free

Ingredients

For the noodle salad

• 200g/7oz whole wheat noodles, cooked according to packet instructions and drizzled with groundnut oil to prevent sticking
• 200g/7oz red radishes, washed and quartered
• ½ cucumber, halved lengthways, de-seeded and chopped
• 1 small handful black sesame seeds or toasted sesame seeds
• fresh coriander sprigs, to garnish

For the sesame soy dressing

• 3 tbsp light soy sauce
• 3 tbsp toasted sesame oil
• 3 tbsp Chinese black rice vinegar or balsamic vinegar

Share your favourite radish recipe in the comments!

4 Tips for Side Plank Pose

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#YWP tips, London yoga teacher, side plank pose, Vasisthasana, yoga poses, yoga postures, Yoga With Paul

Side plank pose (Vasisthasana) is a terrific way to build arm, wrist, shoulder, core and leg strength. As a balancing pose, it challenges you to develop greater stability and confidence while strengthening major muscle groups.

You can move into side plank from plank pose. You want to glue your legs together and roll onto the outer edge of your right foot, stacking your left leg and foot on top. Then press down through the inner edge of your right hand and inhale your left arm up, stacking the shoulders and hips.

These four tips will help you perform the pose correctly for maximum benefit:

Lay a firm foundation

Your hand is the foundation to this pose. Press down into the floor through the inner edge of your hand, with your index finger is pointing forward.

Check your alignment

Your supporting hand should be just in front of its shoulder, so your arm is slightly angled relative to the floor. Straighten the arm by firming the triceps muscle, and press the base of the index finger firmly against the floor.

Activate each muscle group

The first and most important thing is to engage your muscles. Start with your core to ensure you are keeping your body in a straight line. Activating your legs grounds you through your feet and aids the balance, while your arms provide support and stability.

Keep a level head

When you extend your arm above your head to the ceiling keep it parallel to the line of your shoulders. Your head should stay level in a neutral position, or you can gently turn it to look up past your fingertips. However, this can challenge your balance at first though, so be sure you are confident in the pose before shifting your gaze.

Advanced tip

Once you are comfortable holding side plank for 20-30 seconds with your legs together you can increase the difficulty by raising your top leg so it is perpendicular to the floor.

Questions? Ask in the comments or Tweet @YogaWithPaul

What ‘Om Mani Padme Hum’ Means

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Bhutan, Buddhism, chanting, Dalai Lama, Himalayas, mantras, Om Mani Padme Hum, yoga, yoga adventures, yoga travel, Yoga With Paul

I recently posted on Instagram (follow me @yogawithpaul) about Om Mani Padme Hum and wanted to share this talk by the Dalai Lama about the meaning of the mantra.

            On the meaning of: OM MANI PADME HUM
 
    The jewel is in the lotus or praise to the jewel in the lotus
 
  by His Holiness Tenzin Gyatso The Fourteenth Dalai Lama of Tibet
 
   It is very good to recite the mantra OM MANI PADME HUM, but while
you are doing it, you should be thinking on its meaning, for the
meaning of the six syllables is great and vast. The first, OM, is
composed of three pure letters, A, U, and M. These symbolize the
practitioner's impure body, speech, and mind; they also symbolize the
pure exalted body, speech and mind of a Buddha.
 
   Can impure body, speech and mind be transformed into pure body,
speech and mind, or are they entirely separate? All Buddhas are cases
of being who were like ourselves and then in dependence on the path
became enlightened; Buddhism does not assert that there is anyone who
from the beginning is free from faults and possesses all good
qualities. The development of pure body, speech, and mind comes from
gradually leaving the impure states and their being transformed into
the pure.
 
   How is this done? The path is indicated by the next four syllables.
MANI, meaning jewel, symbolizes the factor of method- the altruistic
intention to become enlightened, compassion, and love.  Just as a
jewel is capable of removing poverty, so the altruistic mind of
enlightenment is capable of removing the poverty, or difficulties, of
cyclic existence and of solitary peace. Similarly, just as a jewel
fulfills the wishes of sentient beings, so the altruistic intention to
become enlightened fulfills the wishes of sentient beings.
 
   The two syllables, PADME, meaning lotus, symbolize wisdom. Just as
a lotus grows forth from mud but is not sullied by the faults of mud,
so wisdom is capable of putting you in a situation of non-
contradiction where as there would be contradiction if you did not
have wisdom. There is wisdom realizing impermanence, wisdom realizing
that persons are empty of self-sufficient or substantial existence,
wisdom that realizes the emptiness of duality (that is to say, of
difference of entity between subject and object), and wisdom that
realizes the emptiness of inherent existence. Though there are may
different types of wisdom, the main of all these is the wisdom
realizing emptiness.
 
   Purity must be achieved by an indivisible unity of method and
wisdom, symbolized by the final syllable, HUM, which indicates
indivisibility. According to the sutra system, this indivisibility of
method and wisdom refers to one consciousness in which there is a full
form of both wisdom affected by method and method affected by wisdom.
In the mantra, or tantra vehicle, it refers to one conciousness in
which there is the full form of both wisdom and method as one
undifferentiable entity. In terms of the seed syllables of the five
conqueror Buddhas, HUM is the is the seed syllable of Akshobhya- the
immovable, the unfluctuating, that which cannot be disturbed by
anything.
 
   Thus the six syllables, OM MANI PADME HUM, mean that in dependence
on the practice which is in indivisible union of method and wisdom,
you can transform your impure body, speech and mind into the pure
body, speech, and mind of a Buddha. It is said that you should not
seek for Buddhahood outside of yourself; the substances for the
achievement of Buddhahood are within. As Maitreya says in his SUBLIME
CONTINUUM OF GREAT VEHICLE (UTTARA TANTRA) all beings naturally have
the Buddha nature in their own continuum. We have within us the seed
of purity, the essence of a One Gone Thus (TATHAGATAGARBHA), that is
to be transformed and full developed into Buddhahood.
 
(From a lecture given by His Holiness The Dalai Lama of Tibet at the
Kalmuck Mongolian Buddhist Center, New Jersey.)
 
Transcribed by Ngawang Tashi (Tsawa), Drepung Loseling, MUNGOD, INDIA

 

#YWP Bikram Masterclass 20 May

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Bikram yoga, hot yoga London, London yoga, poses, Vinyasa, vinyasa flow yoga, yoga for men, yoga masterclass, Yoga With Paul

Go deep in your practice with my Bikram masterclass at Bikram Yoga Fleet this Saturday, 20 May, 11AM-1PM.

Come join in! Don’t be intimidated by the term “masterclass” — all levels are welcome and you will benefit no matter where you are in your journey as a yogi.

We will focus on key elements such as the breath that initiates the movement and deepens the posture. We will also explore the bandhas and how important they are to the Hatha yoga practice.

Book your place online or at studio – more details www.bikramyogafleet.co.uk

See you then!⠀

All-natural Sports Drink Recipe

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all-natural hydration, clean food, hot yoga tips, No Meat Athlete Cookbook, switchel recipe, yoga, yoga hydration, Yoga With Paul

Lots of us like to have something more than plain water after a sweaty hot yoga session but don’t want a commercial, sugary sports drink. There are options, thankfully, and the forthcoming No Meat Athlete Cookbook — a vegan recipe book for yogis, runners and everyone else who loves to be active — has a great, simple all-natural sports drink recipe.

The drink is called “switchel” which is unusual enough to be memorable. The ingredients are super-simple though.

Photo via No Meat Athlete

Switchel: The Original Sports Drink

Good for: hydration • before, during, and after a workout

Makes: about 4¼ cups (1 L) // Time: 5 minutes to prep, plus resting overnight

Switchel is the original sports drink, what farmers drank in the fields to stay hydrated during the summer. It’s a clever combination of simple, real ingredients. Maple syrup contains magnesium and potassium, which help to prevent cramps, and the apple cider vinegar prevents nausea, stomach upset, and indigestion. (You really want raw, unfiltered apple cider vinegar here, so you get the min­erals and other good stuff.) The ginger adds flavor and also helps with nausea. The drink is refreshing, mildly sweet, and tangy and, when made with fruit juices, tastes surprisingly like the convenience store sports drinks we grew up with. You’ll want to refrigerate it overnight to allow the flavors to mellow and mingle. This recipe makes an entire pitcher; it’ll keep for a few days in the fridge.

• 4 cups (960 ml) water
• 2 tablespoons apple cider vinegar
• 2 tablespoons maple syrup
• 1-inch (2.5 cm) piece ginger, minced
• ¼ teaspoon sea salt, or to taste

Shake all the ingredients together, refrigerate overnight, strain, and drink.

Nutrition info (for the entire recipe): Calories 110 Total fat 0 g Sodium 481 mg Potassium 129 mg Total carbohydrates 28 g Dietary fiber 0 g Sugars 24 g Protein 0 g

The whole No Meat Athlete Cookbook is based on this principle: whole food ingredients, easy preparation and maximum nutritional value. It goes on sale 16 May and you can get it on Kindle which makes for a great portable recipe collection.

What’s your favourite whole-ingredients hydration tip? Share in the comments!

 

 

 

 

Fight Allergies With Yoga

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fighting allergies, pranayama, savasana, yoga, yoga allergies, yoga asanas, yoga inversions, yoga poses, yoga spring allergies, Yoga With Paul

Spring is a wonderful time of year — unless you suffer from allergies and the beautiful blooms and bright green grass reduce you to a sneezing, red-eyed mess.

Yoga can help fight allergies and, combined with a lifestyle that integrates clean eating and mindfulness, help you sail through seasonal sniffles.

Here are three yoga practices to help you keep a clear, comfortable head.

Spring allergy alert

Pranayama

Breath-work has many benefits for allergy sufferers. First, regular pranayama practice increases your lung capacity and flexibility. This helps if you get short of breath or suffer asthma related to allergies. Second, it eliminates stale air and toxins to cleanse and rejuvenate the body. Third, yogic breathing calms the body and mind, reducing stress and inflammation due to allergies.

Inversions

Going upside down is a great way to clear your head. Inversions like headstand or shoulder stand (step-by-step instructions here) open your nasal passages and encourage drainage through the body. They also promote the circulation of lymph fluid. The lymphatic system transports immune cells through the body and works to detox the blood, helping clear those aggressive allergens.

Savasana

When you’re down in the dumps from allergies sometimes all you want to do is lie down. That’s fine! Taking some time in savasana is a great way to mindfully connect to your body and encourage self-healing. Breathe evenly and steadily, allowing the sensation of the breath to work through your body and calm any tension. This will help your body integrate the benefits of vigorous postures like inversions while promoting circulation and detoxification. Taking the time to relax in savasana is also a way to signal your mind and body that there is no emergency — allergies are a temporary irritant that will pass.

Share your allergy-fighting tips in the comments!

 

Cinco de Mayo Vegan Chilli

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Cinco de Mayo, clean eating, food for yoga, London Cinco de Mayo, one-pot recipes, vegan Mexican food, vegan recipes, Yoga With Paul

Celebrate Cinco de Mayo with this delicious vegan chilli recipe. Packed with vitamins, minerals and fibre, it will fuel you through a long day of work, yoga and anything else.

Photo via Veganuary

This recipe is courtesy of Veganuary which has loads of other great recipes and tips for vegan eating. Well worth checking out and bookmarking.

Ingredients

• 600g sweet potato (peeled and cut in 1.5cm dice)
• 1 large red pepper (cut in 2cm dice)
• 2 x 400g cans chopped tomatoes
• 2 x 400g cans black beans (rinsed and drained)
• 400g can chickpeas (drained)
• 250ml water
• 1 large onion (finely chopped)
• 4 garlic cloves (crushed)
• 1 tsp ground coriander
• 1 tsp ground cumin
• 1/2 tsp ground cinnamon
• 1 to 2 tbsp chilli powder (according to taste)
• 1 tbsp cider vinegar
• 2 limes
• 2 tsp cocoa powder
• 1 tsp caster sugar
• 3 tbsp olive oil
• Salt & pepper
• 1 bunch fresh coriander to serve

Preparation

1. Heat olive oil in a large saucepan. Fry together onion, garlic, ground coriander, ground cumin, chili powder and cinnamon until onion is soft.
2. Add diced sweet potato, red pepper, canned tomatoes and water.
3. Bring to boil. Then cooked covered under medium heat for 10 mins.
4. Add black beans, chickpeas, and cider vinegar. Cook uncovered under medium heat for 20mins until vegetables are cooked and liquid has thickened.
5. Add cocoa powder, sugar, lime juice and season to taste.
6. Add chopped fresh coriander just before serving.

Share your favourite Mexican recipe in the comments!

 

Yoga for Self-Awareness

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breath yoga, healing practice, meditation, mindfulness, self-awareness, Ujjayi, yoga, yoga mindfulness, Yoga With Paul

Self-awareness can transform our lives. When we understand why we do what we do, we have the power to change. Without self-awareness, we falter in our attempts to make even small changes — for example, or be more patient with work colleagues.

Why is self-awareness so important? Because it reveals the motivation behind our actions. If we think our irritability at work is due to a colleague’s annoying habits, we keep being irritated. If we examine the situation with the goal of becoming self-aware we may discover our irritation is actually a mask for resentment or for insecurity. Shining the light of self-awareness on a situation lets us to address the real problem.

Self-awareness is something we can cultivate through yoga, in and out of the studio. The following three practices will help to develop self-awareness and create new avenues for growth and change.

 

 

 

Awareness of breath

Breathing is a fundamental element of yoga that you can tune into at any point in your day, this makes it a powerful aid to self-awareness. ArtofLiving.org suggests this five-step Ujjayi ritual to begin a meditation:

1. Sit comfortably in a chair. You may also sit cross-legged on the ground or on a yoga mat.
2. Slowly breathe out while making a “Ha” sound.
3. Now stretch this “Ha” sound, so that it becomes a long deep breath “Haaaaaaa”.
4. Breathe in while slowly making the “Ha” sound, but this time close your mouth. Feeling the throat slightly constricted and air flowing at the throat
5. With the mouth closed, continue breathing like this, in and out, for 10 long deep breaths. As you take in a long deep “in” breath, breathe an equally long “out” breath.

If you’re on the train, at work, in a shop, or anywhere, you can tune in to consciously taking long, slow, equal in and out breaths to calm your mind. When you do this, you calm your body’s stress reactions and slow racing thoughts. This gives you the space to analyse your mind and bring full consciousness to a situation instead of reacting.

Awareness of asana

Use your time in yoga class to practice observing and understanding your body-mind connection, this will increase your awareness of how you respond to your surroundings and condition. Ask yourself questions as you move through your practice: Why do you choose your particular spot in the studio? What thoughts do you observe as you wait for class to begin? Do you anticipate or dread certain poses? How do you respond to other students’ presence and energy? What emotions arise if you fall out of a posture? As you become aware of your reactions to the asanas you begin to understand how you relate to the physical world at large.

Awareness of meditation

Meditation teaches us to observe our feelings without being carried away. When we meditate we observe thoughts and feelings that arise, without attaching to them. Emotions are waves that sweep in and knock us off our feet. When we develop self-awareness through meditation we begin to understand their origin, just as scientists, through study, learn how waves are generated. As we do so, we may find areas that need healing or care — such as grief, disappointment or loss. Once we know what needs attention, we have the chance to work towards positive change.

What is your definition of self-awareness? Share in the comments?