Winterise Your Yoga Practice

Tags

Ayurveda, Bikram yoga, cold weather yoga, hot yoga, self-care, winter health, winter wellness, winter yoga, yoga, Yoga With Paul

Photo by Osman Rana on Unsplash

As the dark, cold days set in now is the perfect time to winterise your yoga practice, and your life.

It’s unrealistic to expect our bodies and minds to run full-tilt for 12 months of the year. Let’s take advantage of the shorter days and longer nights to slow things down, focus on self-care, find our balance, and rejuvenate.

To help you get started, I’ve put together a list of winter-specific posts for you to visit (or revisit) as you navigate November.

Click on the title to go to the post.

Enjoy!

Ayurvedic Recipes for Winter Health

Fortify your body against the challenges of cold weather with these time-honoured Ayurvedic recipes.

Photo by Chelsea shapouri on Unsplash

Winter Skin Healers for Yogis

Protect, nourish and sooth your skin, all naturally.

Make a Home Yoga Space

It can be harder to get to the studio in winter, but don’t let that slow down your practice.

Winter Cycling Gear

If you’re out on the roads, make sure you’ve got everything you need to ride warm and safe.

Photo by Victoriano Izquierdo on Unsplash

Five Simple Winter Intentions

Align your mind, body and spirit by setting positive intentions for the season.

Hot Yoga Tips for Cold Weather

Make the most of your hot yoga practice by mindfully using it to address the challenges of chilly days!

Winter Self-Care for Yogis

Take care of yourself from the inside out and outside in with these self-care rituals.

Found a great tip, or have one to share? Post your feedback in the comments or Tweet @YogaWithPaul

Peace, Love and Blessings

Tags

Bikram yoga, Christmas yoga, hot yoga, jivamukti, meditation, mindfulness, spiritual yoga, yoga, yoga blessing, yoga healing, Yoga With Paul

Photo by Sixteen Miles Out on Unsplash

Christmas is just days away… and soon we’ll reach the end of 2023.

I just want to take a moment to express my deepest affection and gratitude to all my friends, students and colleagues with whom I’ve shared this yoga journey in the past year.

May you be blessed with peace, love and good health of mind and body.

During this busy season, when we think of giving and receiving gifts, one of the most beautiful gifts we can bestow (or receive) is that of a blessing.

To bless someone is to reach out to them from your spirit and wish them well with your whole being.

There is a wonderful post on Jivamukti yoga that delves into the practice and benefits of blessings. It says, in part:

Here is how it works; I call it the “blessing meditation”: Sit comfortably, close your eyes and become aware of your breathing, feeling each time there is breathing in and breathing out. Start with the people you know and love, as it is easier to give blessings to them. Silently say the words, “Blessings to…” as you inhale, and as you exhale say the name of someone. Continue for several minutes, extending your blessings to include your family and friends; then move on to others, such as your past boy or girl friends, neighbors, bosses and co-workers. Make sure to include others with whom you have or in the past have had more difficult relationships. You will find that as you say their names, their images will appear to you. With consistent practice over time you will be able to not only see them, but also to feel their presence when you name them.

https://jivamuktiyoga.com/fotm/magical-power-giving-blessings/

When we bless another, we open our hearts to the fullness of mutual connection and caring. This practice enriches us and enables us to see beyond the petty barriers and frustrations that can undermine relationships.

By extending love and peace to those around us, we create an atmosphere of love and peace in our own lives, and in the world.

Difficult times and an uncertain world call for grace and compassion. May we multiply them through our regard for each other!

Blessings and love. Paul.

A New Chapter for Yoga With Paul

Tags

Bikram yoga, hot yoga, mindfulness, yoga, yoga growth, Yoga Holiday With Paul, yoga teacher, yoga training, Yoga With Paul

Looking forward!

For the past 10 years, Yoga With Paul Blog has been a connection point for a beautiful community. I am so grateful to all of you who have read, shared and engaged over the course of a DECADE.

It’s hard to believe, really! I never imagined the blog would run so long and successfully.

The motivation for taking a pause is some very exciting news:

This year, I am continuing my studies with Eckhart Tolle, in person for a week in Canada in May, then for five months online, to complete the advanced Awakening Teacher of Presence training. I am tremendously excited to undertake this because in going deeper into a spiritual practice, I know my yoga practice, teaching and overall ability to share strength and positivity will grow exponentially.

In order to devote the necessary time and energy to my training, I’ve decided to put the blog on pause.

Though I’m going to miss the weekly opportunity to share and engage with our community, I know you’re still there!

Of course, the hundreds of Yoga With Paul posts will remain as resources and tools for regular readers and new ones.

It has been a privilege to share this blog with you. And it will be a privilege to share the next steps of my journey with you through social media, in-person classes, Yoga Holiday With Paul and conversations.

Peace and love to you all.

Namaste.

5 Gut Care Tips for Lifelong Health

Tags

Bikram yoga, clean eating, fasting, food for yoga, gut health, gut-friendly foods, healthy eating, hot yoga, mental health, prebioti, probiotic food, Tim Spector, yoga, Yoga Holiday With Paul, Yoga With Paul

A happy, healthy gut is the foundation of a strong body and mind

Yoga isn’t just about visible physical changes in terms of weight and muscle tone. It also supports crucial internal systems that dramatically affect our overall health and well-being: like the gut.

Gut health is fundamental to our physical and mental function on every level.

Lately, I’ve been reading a lot by and about Tim Spector, the King’s College epidemiologist who has turned his scientific mind to understanding how our gut microbiome influences influences our wellness.

Speaking to the Guardian, he explained: “the state of your gut microbes will influence your blood sugar peaks, as well as how you digest fats and how quickly those fats are cleared by the body. Indirectly, both of those will lead to inflammation.”

Inflammation affects everything from fitness and mental health to diseases like diabetes and heart problems.

If we want to stay health, heal quickly, maintain a positive mood and prevent chronic illnesses, we have to take care of our gut. Remember, it stores most of the body’s serotonin, so when it feels good, we feel better!

Avoid processed foods

Spector writes: “A high intake of ultra-processed foods is known to be associated with unfavorable health outcomes, including conditions like heart disease, type 2 diabetes, and obesity.

They also aren’t great for our gut microbes, as they don’t provide much fiber and other nutrients for “good” gut microbes to munch on. They’re often high in sugar, unhealthy fats, and artificial sweeteners that don’t support a healthy gut microbiome. 

Read the full post

Photo by Nadine Primeau on Unsplash

Fasting for gut health

 All the muscles and organs in our body go through periods of effort and rest. Why should the gut be any different? Just as it is wise to rest the body intermittently to maintain optimum health, we should give our internal organs — especially the all-important digestive system — the same opportunity to recuperate and recalibrate for optimum function.

Read the full post

Prebiotic foods

 Prebiotic foods are foods that support the action of probiotics, meaning your body gets more benefits. It sounds a bit confusing, but the point is, the two types of foods are thought to work together to improve your digestion and overall wellness.

Read the full post

Probiotic foods

Probiotic foods are rich in bacteria that is thought to benefit our gut and overall well-being. You can’t have a clear, calm, strong body and mind if they are undernourished, or full of unnecessary junk. This is one of the reasons that healthful plant-based foods are a cornerstone of my philosophy — it is essential to put good things in your body to get a good result.

Read the full post

Fermented foods

According to innovation agency Nesta: “Fermented foods like kimchi (spicy Korean cabbage), kefir (an Eastern European yogurt drink) and kombucha (a fizzy, sour drink from Japan) have been shown in some studies to promote the abundance of healthy gut bacteria.”

Read the full post

Home yoga practice

Regular yoga practice aids metabolism and digestion, cleanses the body and supports the immune system. All of this will help your gut and help your gut help you. To increase the intensity of your practice, include some star jumps or jogging in place. This increases blood flow and respiration, helps activate your metabolism and enhances energy.

Read the full post

Share your gut health questions or tips in the comments, or Tweet @YogaWithPaul

Four Ways to Make Space for Yoga

Tags

Bikram yoga, hot yoga, yoga, yoga abroad, yoga challenge, Yoga Holiday With Paul, yoga mindfulness, yoga reset, yoga retreat, yoga space, Yoga With Paul

Yoga practice takes space. Not just physical space, but mental and emotional space.

Sometimes, it seems like every day is a fresh onslaught of responsibilities, activities, items to check off.

When yoga is just part of the list, we can lose something. We limit the possibilities of growth when we simply focus on completing a routine as efficiently as possible.

We need space to grow. But space is empty. And that emptiness can be daunting, can feel like ‘nothing’ instead of something.

How can we make space for yoga? Here are four suggestions.

Leave blanks in your diary

While having wall-to-wall ‘to dos’ might seem like evidence of a productive life, it can too easily become a way of fencing ourselves in. Ooops, can’t extend savasana, got to get to …. wherever. When we get too rigid about our schedule and too focused on incessant doing, it becomes impossible to have a spontaneous experience.

Remember, yoga is not just the postures. The postures are simply a tool for meditation. When we are content to rush through a yoga session then off to the next thing we are not accessing the true benefits of the practice.

The solution: schedule space. Leave a half hour or, better, an hour free in your diary after class. Start with once a week, then try twice a week. Let yourself move where you want to — whether that’s chatting with a friend in the studio, talking a stroll, having a cup of tea. Allow the benefits of your yoga practice to settle into your body and mind.

Say ‘no’

There will always be something to do, somewhere to go, another task or activity to jump into. But if you say yes to everything you are saying ‘no’ to leaving yourself space for growth. A crowded schedule makes a crowded mind; it leads us to focus inwards rather than relaxing and opening our spirits to what is around us.

Choosing to decline requests, invitations or demands affirms the importance of space; psychologically, the act of saying ‘no’ cultivates mindfulness and self-awareness. You don’t have to say no to everything, but think carefully about when to say yes.

Commit to relationship building

One of the hardest things to do in a relationship, be it friendship, romance or family tie, is hold space for another person. It can be so easy to think, I’ll spend time with them after ______________. But there is always another task to fill in the blank.

Committing to our relationships is a way to make space in our life. Relationships are what open our hearts and spirits. Through interaction with others, we engage with new perspectives, spark new ideas and see new possibilities.

Holding space for our relationships means prioritising in-person time and open-ended activities. When was the last time you hung out with your lover or friend and just let the interaction unfold? (Time in front of Netflix doesn’t count!) Plan a walk, or a coffee, or go to an art gallery — anything that will let you focus on the other person and enjoy a spontaneous moment.

Make time to reset

Sometimes, to break out of the to-do list rut, we need more than an hour. We need a concentrated period of time to disconnect, recharge and decide how we want to mindfully re-engage with routine.

For me, Yoga Holiday With Paul, serves as a reset. Even though I’m leading classes, the change in environment, dynamic and the healing surroundings create space to be present in a new way — and to look ahead with clear eyes.

Getting out of your routine is important for a reset. Otherwise it is likely you’ll slip back into habits of busy-ness and distraction. If you haven’t yet set aside a time this year to reset, I’d love to have you join us for Yoga Holiday With Paul in the Algarve or in Cyprus. You can book via YogaHolidayWithPaul@gmail.com.

What’s your top tip for making space in your life? Share in the comments or Tweet @YogaWithPaul

Yoga Holiday Reading List

Tags

Bikram yoga, hot yoga, yoga, yoga abroad, yoga beach reads, yoga cyprus, Yoga Holiday With Paul, yoga Portugal, yoga retreats, Yoga With Paul

This year you have two chances to join Yoga Holiday With Paul:
Algarve, Portugal, 24 June-1 July and Cyprus 22-29 September.

To book or make an enquiry, email YogaHolidayWithPaul@gmail.com.

Then, while you wait for a magical week filled with yoga, sunshine, laughter, friendship, food and music, get to know your destination a little better with these pre-holiday reads.

These novels, stories and memoirs conjure the landscapes, cultures and histories of Portugal and Cyprus. And they’ll bring you a closer to what makes these locations so indefinably special.

Portugal

300 Days of Sun – Deborah Lawrenson

Part adventure, part romance, part historical novel — this is a great pre-beach read that will resonate with the places you see when you actually arrive in Portugal.

According to Amazon:

“Traveling to Faro, Portugal, journalist Joanna Millard hopes to escape an unsatisfying relationship and a stalled career. Faro is an enchanting town, and the seaside views are enhanced by the company of Nathan Emberlin, a charismatic younger man. But behind the crumbling facades of Moorish buildings, Joanna soon realizes, Faro has a seedy underbelly, its economy compromised by corruption and wartime spoils. And Nathan has an ulterior motive for seeking her company: he is determined to discover the truth involving a child’s kidnapping that may have taken place on this dramatic coastline over two decades ago.”

Journey to Portugal by Jose Saramago

A combination travelogue and cultural history, this is a nonfiction work by Nobel Prize-winning Portuguese novelist Saramago. His remarkable literary talents elevate this well above your average travel book, making it an enriching read on many levels.

According to Amazon:

“Recording his experiences and observations across the length and breadth of Portugal, Saramago brings the country to life as only a writer of his brilliance can. Whether an inaccessible medieval fortress set on a cliff, a wayside chapel thick with cobwebs, or a grand mansion in the city, the extraordinary places of this land come alive with kings, warriors, painters, explorers, writers, saints, and sinners.”

The High Mountains of Portugal – Yann Martel

If you liked The Life of Pi then you should definitely make time for Martel’s follow-up novel, set in Portugal.

According to Amazon:

“The High Mountains of Portugal—part quest, part ghost story, part contemporary fable—offers a haunting exploration of great love and great loss. Filled with tenderness, humor, and endless surprise, it takes the reader on a road trip through Portugal in the last century—and through the human soul.”

Cyprus

Bitter Lemons of Cyprus – Lawrence Durrell

This memoir will give you an insight into Cypriot history, culture and landscape. British novelist Durrell spent time on Cyprus during the 1950s and this is his wonderfully sensory account of that time.

According to Amazon:

“Cyprus, 1953. As the island fights for independence from British colonial rule, ancient conflicts between Turkish and Greek Cypriots trouble the glittering Mediterranean waters. Into the brewing storm comes ex-pat writer Lawrence Durrell, yearning for the idyllic island lifestyle of his youth in Corfu. With his poet’s eye for beauty and humour – and passable Greek – Durrell settles into a dilapidated villa and brilliantly captures the moods and atmospheres of island life in a changing world. Whether collecting folklore or wild flowers, describing the brewing revolution or eccentric local characters, this is more than just a classic travel memoir – it is an unforgettably intimate portrait of a community lost forever.”

The Island of Missing Trees – Elif Shafak

This moving, complex novel unravels the complicated, tragic history of civil strife on Cyprus through the eyes of a young Londoner whose parents are immigrants. It is packed with fascinating details about the island flora and fauna, and descriptions of food that will leave your mouth watering.

According to Amazon:

“A moving, beautifully written, and delicately constructed story of love, division, transcendence, history, and eco-consciousness, The Island of Missing Trees is Elif Shafak’s best work yet.”

Journey into Cyprus by Colin Thurbron

Slow travel is a trend, but Thurbron was doing it long before it became an Instagram hashtag. This travelogue is based on a 600-mile trek around the island, traversing Greek and Turkish communities and culture.

According to Amazon:

“A remarkable quest rich in literature, classics and architecture, Journey Into Cyprus ingeniously intertwines the history and politics of Cyprus and its mythical past with the tumultuous present – from the master of travel books and writing.”

Share your pre-yoga holiday reading recommendations in the comments, or Tweet @YogaWithPaul

Vegan Recipes to Whet your Yoga Holiday Appetite

Tags

Bikram yoga, food for yoga, summer yoga, vegan Cypriot, vegan Mediterranean, vegan Portuguese, vegan recipes, yoga Algarve, yoga cyprus, Yoga Holiday With Paul, yoga retreat, Yoga With Paul

If you’re longing for the bright days of summer… you’re not alone. As we start 2023 I’m thrilled to be looking forward to not one but two weeks of Yoga Holiday with Paul. First up, the Algarve, Portugal, 24 June-1 July 2023; then in Cyprus, 22-29 September.

Though it seems a long time to wait, the months always fly. And what better way to get in the holiday mood than enjoying some delicious vegan dishes right now?

The following recipes are inspired by Portugal and Cyprus respectively. They offer an authentic taste of local culture, with the added benefit of being 100% plant-based, ensuring they align with your health and wellness goals.

Here are six recipes to whet your appetite for Yoga Holiday With Paul. First up…

Portugal

Francesinhas

This is a veganised version of a super-OTT Portuguese sandwich that normally involves things like meat, cheese and beer. It might not be the cleanest option, but this plant-based is hearty, satisfying and will take the bite out of a cold winter’s day.

Recipe at Veganuary.com

Vegan Bacalhau

This is another veganised option that takes a traditional Portuguese dish packed with healthy ingredients like potatoes, onions and tomatoes and transforms it by using a surprising veggie substitute for the typical staple of salt cod. It’s tempting to reveal the secret but I don’t want to spoil your fun! Head over to check out the recipe yourself.

Recipe at TastyThriftyTimely.com

Vegan Custard Tarts

Those of you with a sweet tooth will not want to miss this delicious, dairy-free twist on the classic Portuguese custard tart. These are a breakfast classic in Portugal. Also great with an afternoon tea, or as a quick energy boost after a yoga session.

Recipe at LazyCatKitchen.com

Cyprus

Tahinopita – Sweet Tahini Bread

This is a traditional sweet bread recipe from Greek Cypriot culture. The combination of sugar, cinnamon and tahini makes it a bit like a cinnamon bun, but better for you thanks to the added protein and minerals from the sesame butter. Ideal for a breakfast treat or afternoon snack.

Recipe at Kopiaste.org

Cypriot Potato and Cauliflower Curry

This is a fantastic winter warmer, packed with energy, vitamins and minerals. The secret ingredient is Cypriot potatoes, which are firm and ideal for soaking up the flavours of the curry.

Recipe at ThinlySpread.co.uk

Vegan Tava

This is a vegan take on a classic Greek Cypriot dish which is usually made with lamb. Packed with chunky veg, warming spices and spiked with fresh citrus, it is a great option for a dinner party. Or make a big batch and eat it all week!

Recipe at MouthwateringVegan.com

Photo by Secret Travel Guide on Unsplash

What Will You Learn in 2023?

Tags

Bikram yoga, hot yoga, learning yoga, lifelong learning, mental health, New Year 2023, self-care, self-development, yoga, Yoga With Paul

We’re just days away from a new year.

This is a time when lots of us reflect on the past, thinking about what we’ve done or experienced in the past year.

It is also a time to look ahead and consider what we hope and plan for the future.

Nothing is more critical to growth than learning.

Every time we step into a yoga studio, we can learn something.

Every time we have a conversation with a friend or stranger, we can learn something.

Every time we challenge ourselves to do something new, or let go of an outworn belief, we can learn.

Every time we choose to forgive, or show compassion, we can learn.

Rather than think of what I’m going to DO differently this year (in the tradition of ‘resolutions’) I’m framing my thoughts on the New Year around this idea of learning. What do I want to learn? What areas of my routine are ready to grow? What do I need to let go of to experience a fuller life? What can I do to accelerate my learning? What can I do to support my students on their learning journeys?

___________________________________________________________________

There are so many ways we can expand our knowledge, each and every day, if we are open to possibilities.

It is also vital to actively seek learning, so we can grow mindfully.

As you prepare for 2023, what would you like to learn? There is so much to choose from!

Here are just a few things my friends and students are studying, or have studied in 2022. What strikes your fancy?

• Yoga balancing poses
• Singing
• French
• Spanish
• Bass guitar
• Swimming
• Writing poetry
• Wine-making
• Crochet
• Painting
• Bike repair
• Meditation

What are you learning? Or would like to learn? Share in the comments or Tweet @YogaWithPaul

Wish List: Yoga Holiday With Paul 2023

Tags

Bikram yoga, hot yoga, summer yoga, yoga, yoga Algarve, yoga benefits, yoga cyprus, yoga gift, yoga holiday abroad, Yoga Holiday With Paul, Yoga With Paul

Looking for the perfect holiday gift?

Grab one of the limited spaces available for Yoga Holiday With Paul 2023!

I am thrilled to announce that I’ll be leading two Yoga Holiday With Paul retreats in 2023, so you have double the options for an unforgettable, enriching, life-enhancing yoga break.

A Yoga Holiday With Paul retreat is a fantastic gift for yourself or a loved one. Here are three great reasons to add it to your list.

Long-lasting effects

Most gifts have a shelf-life. But not yoga. Whether the giftee is a total novice or a dedicated practitioner, a yoga retreat will give them physical and emotional benefits that will last throughout the year, and beyond.

Something to look forward to

Often there is a sense of letdown once the last package is unwrapped. All that preparation and anticipation, over for another year. Gifting a yoga holiday gives the receiver something to look forward to, an anticipation that can spur healthy choices between January and July.

Emotionally enriching

How often can you give the gift of friendship? Yoga Holiday with Paul retreats are renowned for being places where people make and renew life-affirming friendships. Whether you’re ready to expand your circle of like-spirited humans, or want to share that joy with someone you love, this gift is the perfect way to do it.

For those of you interested in the ALGARVE retreat:

It is set on top of a hill with far-reaching views over the Algarve coastline and countryside. The yoga site is a peaceful and secluded farmhouse with almond, lemon and fig trees. Find your private spot on the large estate to chill and enjoy that moment of well-deserved peace. Enjoy amazing views from the yoga shala which is one step away from the large sea salt water pool. For more information

For those of you who would like to attend the CYPRUS retreat:

It is set in a beautiful and serene part of the island, right by a long beautiful beach. The retreat is surrounded by olive groves, fruit trees, flowers and offers amazing  sea views from the accommodation and the yoga room. The yoga site is light and spacious and is just a 1-min walk away from a stunning beach to relax after a yoga class.  For more information

To reserve your place or for more information email: YogaHolidayWithPaul@gmail.com

Food for Yoga: Millet

Tags

Bikram yoga, clean eating, clean food, food for yoga, food yoga, gluten free grains, gluten free recipes, hot yoga, millet, yoga, yoga diet, yoga nutrition, Yoga With Paul

Winter — and especially the holiday season — can put heavy burden on our immune system. Increasing the variety of healthful foods in our diet is a great way to help fortify it and support our well-being.

Millet is a nutrient-packed, naturally gluten-free grain that is a perfect addition to your cupboard. It is rich in magnesium, phosphorus, niacin, fibre and protein, according to SmartFood.org, as well as providing calcium, iron and potassium.

Photo by Jo Sonn on Unsplash

Healthful grains are an essential part of a balanced, whole-food diet. Despite certain anti-carbohydrate fads, the fact is our bodies needs plenty of complex carbs (along with protein and fibre) to fuel routine activity. Throw a yoga session into the daily mix and your body will require even more of energy from carbs, which your body breaks down to glucose.

What’s more, your brain is proportionately a massive consumer of glucose, requiring about two-thirds of your body’s daily recommended supply. When glucose runs low, cognitive function suffers.

Eating plenty of balanced, vitamin-and-mineral rich whole grains like millet will keep your mind and muscles operating at their peak, so you can make the most of everything from your yoga classes to your social occasions.

You can buy millet at health food shops, Holland & Barrett and some grocery stores.

If you’ve never cooked with it before, you’re in for a treat. It is tasty, versatile and easy to work with.

Here are five recipe ideas to get you started.

Millet breakfast bowls

Take a break from porridge and try millet for a hearty, warming way to start your day. During these chillier weeks, you can amp up the protein by adding a good spoonful of almond butter or tahini, plus dried or fresh fruits, nuts, and your favourite non-dairy milk.

More at feastingathome.com

Sweet potato & millet pancakes

If you’re craving a really delicious, indulgent breakfast that is still super-healthy, try these sweet potato and millet pancakes. There is so much good stuff in these ingredients you can eat as much as you like, and feel good. What I especially like is they aren’t particularly sweet — you could easily make a batch and serve alongside a stew or with savoury toppings.

More at thefullhelping.com

Spicy chickpea stew

This is a terrific winter warmer with enough substance to keep you energised on the busiest day. Chickpeas and aubergine combine with millet and a generous dollop of spicy harissa in a flavoursome combo that works great as a packed lunch.

More at purewow.com

Millet balls

Millet is an important grain in Indian cuisine (yogis know!) and it is used in a huge variety of dishes in both its whole-grain form and as a flour. These soft steamed dough balls are made with ragi (millet) flour. They are fantastic served hot with a soup or dal.

More at IndianHealthyRecipes.com

Millet fruit pudding

If you want a warm, rich, healthy finish to a meal, try this warm cooked millet with stewed fruit. The recipe (below) calls for dairy milk and cream but you can easily substitute something non-dairy — I’d go for coconut — to maintain the indulgent feel while keeping it clean and vegan.

More from Bobsredmill.com

Share your favourite millet (or other healthy grain) recipe in the comments, or Tweet @YogaWithPaul