5 Benefits of Hitting the Beach

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beach fitness, beach health benefits, yoga abroad, yoga Algarve, yoga beach holiday, yoga detox, Yoga Holiday With Paul, Yoga With Paul

The first Yoga Holiday With Paul Yoga Holiday With Paul 2019 is coming up, 21-28 June in the Algarve. In addition to dedicating ourselves to yoga practice we will enjoy the chance to relax and rejuvenate our minds and bodies at the beach.

Spending time at the beach offers physical and mental perks to help you feel stronger, healthier and happier. Here are five health benefits of hitting the beach.

Photo by Lopez Robin on Unsplash

Stress relief

Our hectic lives and busy days create a lot of stress. Going to the beach removes us from the stress cues of our normal environment and replaces it with a scene designed to promote peace and calm. From the soothing lap of waves on the sand, to the chatter of birds, to the soft texture of the sand, the beach is a sensory experience that helps us relax both physically and mentally.

Detoxification

Sun and salt water are a potent detoxifying mix. The sun heats us so we sweat, releasing toxins while salt water flushes away surface dirt. When you spend an hour or two at the beach, enjoying the sun and cooling off by splashing in the sea, you are basically giving yourself a free spa-treatment!

Vitamin D

Our bodies need sunlight to produce Vitamin D and it isn’t always easy to get enough, especially living in the UK! Those of us with darker skin also need more sun exposure for optimum vitamin D production, so you can think of your time at the beach as an essential part of staying strong and healthy.

 

Cross-training

The beach offers lots of opportunities for expanding your fitness. Even a simple walk in the sand is offers your body a challenge, thanks to the shifting grains underfoot. If you choose to jog, it ramps up the benefits even more. Swimming, of course, is a wonderful total-body workout. Yoga and beaches are a perfect fit too: you can use soft sand to practice inversions like headstand, or to do sun salutations in the sun!

Photo by Ash Edmonds on Unsplash

Mindfulness

The beach is a perfect place to cultivate mindfulness. Walking, chanting, or sitting meditation amidst the serenity and natural beauty of the beach will help you clear your mind of every-day distractions. The is also rich in objects and views that inspire contemplation. Simply studying the infinite variation in a handful of sand is a chance to be inspired and uplifted

Read more: Yoga Holiday – 3 Ways to Get Ready, Do You Get Enough Vitamin D?

Retreat to Advance

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hot yoga holiday, summer yoga holiday, yoga Algarve, yoga holiday Cyprus, Yoga Holiday With Paul, Yoga With Paul

In a matter of weeks we’ll be setting off for the Yoga Holiday With Paul retreat in the Algarve, which takes place 21-29 June.

And in September, Yoga Holiday With Paul heads to Cyprus for 13-20 September.

Ground, connect, expand…

I got to thinking about the word retreat. It has a positive connotation of getting away from the stress, distraction and bustle of our daily routine. On the other hand, it has the usually negative meaning of giving up or backing away from a conflict.

It is easy to list the ways that yoga can be viewed as a positive retreat:

• Relaxation
• Mindfulness
• Meditation
• Flexibility
• Balance, etc

But is yoga a negative retreat too?

When you look at it from that angle, yoga can be seen as a retreat from things that harm us. For example, yoga helps us retreat from:

• Anxiety
• Stress
• Attachment
• Expectations

In fact, yoga can help us remove ourselves from all sorts of damaging behaviour and thought patterns. This retreat is really an advance, a giant step forward to achieving the balance, harmony and well-being we seek.

If you want to experience a yoga retreat, in all the wonderful meanings of the word, drop me a line at YogaHolidayWithPaul@gmail.com to join us in the Algarve or Cyprus.

Onward!

Questions about the retreat? Tweet me at @YogaWithPaul or email!

Karma Yoga – PHBGTU

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karma yoga, Phuket Has Been Good To Us, Phuket travel, yoga abroad, yoga benefits, yoga charity, yoga Thailand, Yoga With Paul

Recently, I had the incredible experience of going to Thailand and spending time with the wonderful kids (and adults) of Phuket Has Been Good To Us (phbgtu). This organisation works to improve the opportunities and life chances of underprivileged Thai youth through high quality English language education.

Shiny, happy beaches

During my time there, I had the chance to participate in a beach clean-up with the kids — what fantastic, joyous bunch they are! It was also a tremendous privilege to present donations to the organisation so it can continue its positive work.

It was a simple reminder that we can help others in so many ways. Taking time out from our busy lives we can make a difference and create a smile.

You don’t have to go to Thailand, either. Volunteering in your own community, or simply reaching out to a struggling friend or loved one has just as much impact and meaning as travelling halfway around the world.

So wherever you are, extend a hand to someone and practice karma yoga today!

Donations for phbgtu

Check out phbgtu on Instagram

 

 

Travel Gear for Yogis

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barefoot shoes, Moonchild yoga, Ohmme, PrAna, Sloppy Tunas, sustainable yoga clothes, travel yoga, travel yoga mat, Vivo Barefoot, yoga gear, yoga travel gear, Yoga With Paul, YOGO mats

Travel, whether for business or pleasure, can disrupt your yoga routine. Part of the challenge is making space for the gear. If you’re only away for a weekend do you really want to wrestle with a mat and an extra set of workout clothes?

Luckily, there is some fantastic streamlined gear available to keep your practice on track. Here are six products that will fit easily in your weekend bag.

YOGO travel yoga mat

Having your own yoga mat can make the difference between getting in a session or not, but conventional mats are much too big to carry on. The YOGO mat is a thin, lightweight mat that folds to fit neatly in your bag. It is made from sustainable natural rubber and YOGO plants a tree for every mat sold.

Multi-purpose top (women)

A sleek long-line crop top like this one from Moonchild is a versatile piece that can take you from the yoga studio to out on the town. Wear it as a base layer for daytime exploring then move straight into an evening yoga practice.

Multi-purpose top (men)

The sleek Cobra yoga tee from Ohmme is lightweight and quick-drying, meaning you can work up a sweat, give it a quick handwash in the hotel sink, and have a clean dry shirt in the morning. Its fitted design and quality fabric make it appropriate for all-day wear too.

Vivo Barefoot shoes

Keep your running, walking, hiking and cycling options open with ultra-portable, lightweight Vivo Barefoot shoes. Designed to keep you connected to the earth and on the move, they pack down to a fraction of the size of conventional trainers. Several models are made from recycled plastic as well.

 

Sloppy Tunas shorts

These superb swim shorts are made from 100% recycled plastic trash. They are super light and quick-to-dry so perfect for yoga on the road, or laps in the hotel pool.

Lightweight jackets

A good lightweight jacket can keep you covered while you dash to the nearest yoga studio, then take you on to meetings, sightseeing or social engagements. Sustainable yoga clothing brand PrAna makes the stylish Helmken Anorak for men and the sleek moto-style Snider jacket for women.

Share your tips for portable workout gear in the comments!

Do You Get Enough Vitamin D?

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natural healing, sunshine yoga, vitamin D, Vitamin D supplements, yoga health, yoga holiday abroad, Yoga With Paul

The short answer is, No. Your body needs sun exposure, specifically UVB rays, to create Vitamin D. London’s climate, needless to say, is not ideal for producing the vitamin.

I’ve been reading up on Vitamin D, because being dark skinned, and living so far north makes it is extremely challenging for me to get the necessary sun exposure.

One way to get Vitamin D!

How big of a problem is this?

A report published in the Journal of Pharmacology and Pharmacotherapuetics in 2012 said that 50% of the world’s population is Vitamin D deficient and that this is “a particularly important public health issue because hypovitaminosis D is an independent risk factor for total mortality.”

It went on to say that “emerging research supports the possible role of vitamin D against cancer, heart disease, fractures and falls, autoimmune diseases, influenza, type-2 diabetes, and depression.”

That is not good news. Especially since, climate change notwithstanding, there is no immediate prospect of London enjoying hot, sunny winters.

What can we do?

The Vitamin D council recommends taking a supplement, and using tanning beds to get a UVB boost. It offers clear, sensible guidelines for the latter, suggesting just a few minutes of exposure (slightly more if you are dark skinned, less if very fair).

They have the following chart to help you decide on the best level of supplementation:

Upper limits set by various organizations:

	Vitamin D Council	Endocrine Society	Food and Nutrition Board
Infants	2,000 IU/day	2,000 IU/day	1,000-1,500 IU/day
Children	2,000 IU/day per 25lbs of body weight	4,000 IU/day	2,500-3,000 IU/day
Adults	10,000 IU/day	10,000 IU/day	4,000 IU/day

Vitamin D is fat-soluble, which means your body has a hard time getting rid of it if you take too much. The Vitamin D Council recommends taking no more than the upper limit, meaning do not take anymore than 10,000 IU/day for adults.

While these amounts seem like a lot, keep in mind that your body can produce 10,000 to 25,000 IUs of vitamin D after a little bit of full body sun exposure. Vitamin D toxicity, where vitamin D can be harmful, usually happens if you take 40,000 IU a day for a couple of months or longer.

Considering the important role Vitamin D plays in your overall health, it seems worthwhile to supplement it — at least during the winter. Of course, the other, delightful option is to go on holiday. Think of it as an investment in your health!

If you can recommend a good Vitamin D supplement, please share!

 

 

 

 

How To Do Something New

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everyday yoga, how to do something new, mindfulness, yoga holiday Cyprus, Yoga Holiday With Paul, yoga practice, Yoga With Paul

Yes folks, it is Yoga Holiday time! The first-ever Yoga Holiday With Paul retreat in Cyprus is underway and it has been a long journey to get here.

The payoff…

Undertaking any new venture, even if it is something as joyfully anticipated as our Cyprus retreat, takes a lot of time and energy. No matter how carefully you plan there is always an element of uncertainty, because you simply haven’t done it before.

This can turn the positive experience of doing something into a source of stress.

How do we do something new, in such a way that the whole experience enhances our mental and physical well-being? Here’s four steps.

Trust your gut

The first thing to do, before even considering the new thing, is to check in with your body that this is really right for you. Don’t take on a new responsibility, adopt a new habit, or even sign up for a new yoga holiday, unless you’re sure that it is what you need, now. There is a time and place for everything in your life. If something feels good, move forward. If you feel stressed or uncomfortable thinking about it, hold back.

Assess and be realistic

You’ve decided this new experience, or journey, is 100% what you want. Great! Just remember, there will still be challenges. Running a yoga retreat in a new location requires a lot of logistics — coordinating with the venue, caterers, exploring what is available in the area in terms of food, excursions, and so forth. Before undertaking the new retreat, I had to think about all these things, and be sure that I had the mental and material resources to do the necessary preparation.

Don’t expect perfection

Even with the best planning, things will go wrong — or at least not the way you expect. Be patient, build in extra time to solve problems or adjust itineraries. Most of all, don’t beat yourself up over unanticipated difficulties. You learn by doing, that’s the whole point. Accept there will be inconveniences, setbacks, etc and enjoy the journey.

Take time to reflect

When you’re undertaking a new project it is so easy to get caught up in being busy, busy busy. However, to really learn and fully appreciate the experience, you need to take time to reflect. Check in with yourself during the process. How do you feel? What went well? What would you do differently? Who would you reach out to next time? Taking this mindful approach will increase your mental calm, and your appreciation for all that you are learning and doing…

How do you approach a new challenge? Share in the comments!

It’s Your Yoga Holiday Time!

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#yogagoals, Bikram yoga retreat, home yoga, hot yoga retreat, Portugal yoga retreat, summer yoga holiday, sun salutations, yoga holiday tips, Yoga Holiday With Paul, yoga retreat, Yoga With Paul

Our merry band of yogis is gathering in the Algarve to begin a week of yoga, meditation, music, laughter, food, sunshine, socialising and relaxation.

Even if you weren’t able to join us this time, you can still enjoy the benefits of a break in the midst of your daily routine. Here are three ways to turn any week into an at-home yoga holiday.

Sun salutations (also available on cloudy days)

Holiday Sun Salutations

My recommendation for keeping yourself grounded, healthy and calm during the season is to do home practice. If you don’t have the benefit of the yoga studio warm up with a few sets of Surya Namaskara (sun salutations). Do five to ten rounds of sun salutations followed by other yoga poses and then rest deeply.   This is perfect!

Home Yoga Space

Whether you occasionally do yoga at home or would like to start, a home yoga space is an inspiring way to expand your practice. It is a contrast to the energy of a studio class and helps to make the calming mind-body benefits of yoga part of your every day life.

#YogaGoals

Summer is a time to chill, be with friends, enjoy holidays… but it can also be a time to revitalise our yoga practice. In fact, it’s the perfect time to set some #yogagoals.

When your class schedule or home practice get routine and comfortable, it is time to challenge yourself. Here are three #yogagoals to bring new vitality to your yoga.

1. Add a class, or try a new style: Swap Bikram for Vinyasa for example, or experiment with Ashtanga, Jivamukti or Iyengar
2. Master a new pose: Maybe you’ve always wanted to do a handstand; or learn crane pose. Or take the time to get really good at standing bow, or savasana, or camel
3. Yogify your mind: Focus on your spiritual and mental development by meditating, practicing mindfulness, volunteering, or simply making a conscious effort to take the calm of the studio out into your daily life.

Share your yoga holiday thoughts and experiences in the comments!

 

Destination Cyprus

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Bikram Yoga holiday, Cyprus holiday, hot yoga holiday, summer yoga retreat, vinyasa yoga holiday, yoga abroad, yoga holiday, Yoga Holiday With Paul, yoga retreat Cyprus, Yoga With Paul

This year, for the first time, there will be a Yoga Holiday with Paul on Cyprus from
14 September- 21 September 2018.

To give you a little preview, I wanted to share some fun facts about this gorgeous island. Those of you who join the retreat will have a chance to explore its beauty, along with the regularly scheduled programme of twice-a-day yoga classes, meditation, delicious clean food, stunning beaches, music, laughter, fun and friendship!

 

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Thanks to the Fact File for these Cyprus insights!

1. Cyprus is the third largest and third most populous island in the Mediterranean.
2. Some of the world’s oldest water wells can be found in Cyprus.
3. Legend has it that the Greek goddess of love–Aphrodite–was born in Cyprus. The country is also known as the playground of the Gods.
4. A whole town in Cyprus is a UNESCO World Heritage Site. Its name is Paphos. There are a total of three UNESCO World Heritage Sites in the country, including Paphos.
5. The world’s oldest wine label belongs to Cyprus. “Commandaria” is recognized as the world’s oldest named wine dating back 5000 years.
6. Cyprus is the only foreign venue at which an English Royal Wedding has been hosted. The wedding was of King Richard and Queen Joanna on May 12, 1191.
7. People of the island speak a mix of Greek, Turkish and English.
8. Twenty rare species of Orchids and 371 species of migratory birds can be seen on the island.
9. Out of the total 1950 species of flowering plants worldwide, 140 are found nowhere but in Cyprus.
10. Cyprus is known for its sunshine! It receives sunshine for more than 300 days during a year, which is nearly double the amount received in Britain.

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

Fiery Avocado and Mango Salsa

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clean eating, clean food, gluten-free recipes, healthy eating, mango avocado salsa recipe, summer recipes, vegan recipes, vegetarian recipes, Yoga Holiday With Paul, yoga retreat, Yoga With Paul

Avocado and Mango Salsa is a Yoga Holiday With Paul favourite and I can’t be the only one looking forward to the veggie food at the upcoming retreat!  This delicious, fresh, easy recipe means don’t have to wait to for our brilliant caterers. My version uses a fiery, slightly sweet Scotch bonnet chilli. You can tone down the heat by using a fresh jalapeño.

Ingredients

• 1 ripe mango
• 2 ripe avocado, peeled, seeded, diced
• 1/2 small sweet white onion
• 1 ripe tomato
• 1 Scotch bonnet chilli, seeds removed, minced (wear gloves!)
• 1/4 cup fresh lime juice
• 1 tbsp agave syrup (optional)
• Salt flakes

Preparation

1. Peel and dice the mango, avocado and onion and place in a large bowl.
2. De-seed and dice the tomato, place in a separate bowl and salt liberally.
3. De-seed and mince the chilli (if you have sensitive skin wear gloves, and whatever you do don’t rub your eyes!)
4. Combine all the fruits.
5. Mix together the fresh lime and agave. Pour over the fruit. Mix well. Taste and season.

You can make this a couple of hours in advance and refrigerate to coax out the flavours.

This is a very versatile, vitamin-packed topping for salads, wraps and cooked dishes.

Share your serving suggestions in the comments!

Six Signs You Need A Yoga Retreat

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best yoga break, Bikram Yoga holiday, hot yoga holiday, summer yoga retreat, vinyasa yoga retreat, Warm Flow Yoga, yoga holiday, Yoga Holiday With Paul, yoga Portugal, yoga retreat, Yoga With Paul

Our annual Yoga Holiday With Paul is fast approaching (can it be we’re halfway to June almost?!) There are only a few spaces left. If you have any of the six signs of needing a yoga retreat email YogaHolidayWithPaul@gmail.com to reserve your spot!

(Thanks to It’s Time To Log Off for inspiring some of these tips!)

1) You’re stressed

If your first thought is “I’m always stressed” you definitely need a break. Yoga Holiday With Paul takes you away from the daily strain of commuting, work and personal commitments. It allows you to rest and focus deeply on restoring your physical and mental energy through twice-daily yoga sessions plus meditation and free time.

2) You’re too tired for yoga

If the thought of doing two yoga sessions a day makes you want to crawl under your mat, you probably need a retreat. Yoga, unlike the demands of your daily life, revitalises and restores. Yes, it’s a physical challenge, but you will be amazed at how quickly it revives you and gives you new energy.

3) You can’t focus

When you’re tired and stressed it is hard to concentrate. This affects every part of your life, from work to hobbies to relationships. Getting away from your routine and spending time every day on focused breathing, meditation and asanas will help you find fresh focus. The techniques you learn will help you when you get back to the “real world” too!

4) You feel stiff and achy

If you spend your day at a desk, or doing repetitive tasks, you probably have a few aches and pains. Maybe it’s your lower back, or your wrists, or you struggle to touch your toes. The truth is daily running around doesn’t help fitness and flexibility. Dedicating yourself to a yoga retreat is a chance to make a significant change in your body, to increase your flexibility and revive tired muscles.

5) You’re sad/angry/depressed/anxious/frustrated/bored etc

Our emotions are tied to our physical well-being. If you regularly struggle with sadness, frustration, anxiety or just plain boredom, it’s a warning sign that things in your life are out of balance. Yoga Holiday With Paul is a space where you can integrate your mind and body, rediscover the joy of movement and tranquility, gain perspective on your life, and look at ways you can make changes for the better.

6) You need some time to yourself

Feel overwhelmed by the demands of bosses, partners, kids, or friends? A yoga retreat is the ideal opportunity to combine alone time with the uplifting experience of group yoga sessions. You’ll find the daily classes give you a chance to be with other people and share positive energy, without placing any expectations on yourself. In your free time you can be as quiet or social as you like (our groups tend to make friends quickly!)

Why do you  need a yoga holiday? Share in the comments or Tweet @YogaWithPaul

Email YogaHolidayWithPaul@gmail.com to reserve your spot!