Non-violent Communication

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communication, COVID19, mindfulness, non-violent communication, NVC, positive yoga, relationships, Yoga With Paul

With the stress of uncertainty, confinement, loss we are all traversing a difficult time right now. One of the easiest things to do, when we feel afraid and under pressure, is to lash out at those around us.

Photo by Priscilla Du Preez on Unsplash

Communication, it turns out, depends a lot on how we feel about ourselves and our circumstances. When we are in a good place and things are going well we are more able to be communicative. We have more patience. We take the time to listen and express ourselves carefully.

When times are tough, it can be difficult to see beyond the immediate problems. We get frustrated easily and say things we don’t mean.

A friend introduced me to the practice of non-violent communication (NVC).

It is a method of communicating created by Marshall Rosenberg. According to the Center for Non-Violent Communication website, it facilitates, “more sustainable, compassionate, and “life-serving” human relations in the realms of personal change, interpersonal relationship and in social systems and structures, such as business/economics, education, justice, healthcare, and peace-keeping.”

NVC involves:

empathetically listening
observations
feelings
needs
requests

honestly expressing
observations
feelings
needs
requests

Source: https://www.cnvc.org/learn-nvc/the-nvc-model

The basic idea is that by listening with attention and compassion, and speaking honestly without blaming or aggression, people can break through the patterns of anger and reaction that can derail communication.

Now, more than ever, we need to be there for each other emotionally. Communication is what connects us, what enables us to relate.

NVC is a tool we can use to practice being kinder, more open, more mindful and more compassionate.

For more info, watch this introduction on YouTube.

Read more: Mindfulness for the greater good, Open your heart chakra,
5 habits for a brighter world

New Sloppy Tunas Shorts!

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men's fashion, recycled fashion, recycled plastic clothing, Sloppy Tunas, Sloppy Tunas all-terrain shorts, sustainable fashion, swimwear, yoga wear, Yoga With Paul

Sloppy Tunas, the brand that makes cool, colourful swimwear out of recycled plastic rubbish, has brand news shorts up its sleeve.

Photo via SloppyTunas

Right now it is taking orders for its first all-terrain short, designed for men and women!

Created for dry land, but equally at home in the water, the new shorts have loads of great features to make travel and every day living that little bit easier.

They are water resistant, with a waterproof zip pocket to hold your phone and wallet; they are light, fast-drying, and odour resistant; like the swimmers, they are made from 100% recycled plastic, making them environmentally sound and vegan friendly.

Whether you’re hanging out at the lake, hiking, hitting the beach or on a yoga holiday, these shorts are a practical, comfortable, stylish option you can feel good about wearing.

Pre-order yours now!

5 Natural Allergy Remedies

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anti-allergy yoga, honey, natural allergy remedies, natural health, probiotic food, sleep, yoga allergies, yoga allergy relief, yoga breathing, Yoga With Paul

Allergy season is on its way. If you suffer from allergies, you know how miserable and all-consuming they can be — with headaches, runny noses, itchy eyes and irritated skin.

Photo by Lukasz Szmigiel on Unsplash

Luckily, nature has provided some wonderful tools to help relieve the symptoms of allergies. An allergic reaction happens when our body’s immune system is wrongly triggered and creates inflammation.

Anti-inflammatories like these 5 natural allergy remedies, help keep the reaction in check and reduce the aggravation and discomfort of allergies.

 

Probiotic foods

Wellness starts with what we put into our bodies. Probiotic foods are especially important if you have allergies because they help maintain a healthy gut, which in turn supports the correct function of the immune system. Healthy digestion helps fight inflammation and promote dexotification, too.

Try these 6 Super Probiotic Foods

Yoga

Daily yoga practice is one of the best ways to fight allergies. It reduces stress, strengthens the lung, detoxes, and increases our sense of well-being. Specific yoga poses can do wonders for relieving blocked sinuses, cleansing the organs and lymphatic system, and helping you breath easy.

Try these 5 Anti-allergy Yoga Poses

Photo by bruce mars on Unsplash

Honey

Since ancient times honey has been used to heal, cleanse and sooth. Drinking a cup of hot water with honey, fresh lemon and ginger is a great way to calm your aggravated senses, relax, and ingest beneficial anti-inflammatories.

Read more about Healing Honey

Sleep

We often sleep less than we should, or sacrifice rest for more activities. If you suffer from allergies it is important to make sleep a priority. Our body needs time to heal and restore itself — especially when it is being challenged by allergens.

If you struggle to sleep during allergy season try these 7 Steps to Better Sleep

Saline nasal spray

When you’re in the midst of an allergy attack, saline spray can give relief. They help release mucous from the nose, making it easier to breath. Because they are just salt and water there are no side-effects and you can use them as often as you like.

Do you have a great allergy-busting tip? Share in the comments!

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!

3 Autumn Essential Oils

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autumn yoga, black pepper essential oil, cinnamon essential oil, essential oils, healing yoga, mind-body, orange essential oil, warming yoga, Yoga With Paul

Autumn is a great time to take extra care of your body. Essential oils add a natural, healing element to your self-care routine. I like to add a few drops to the bath, or mix them with almond or vitamin E oil to make a wonderful fragrant massage oil.

Warm baths, massages or diffusing essential oils in your home will help relieve stress and calm the mind and body. This in turn boosts your immune system and gives you more resources to deal with everyday challenges.

Photo by Kelly Sikkema on Unsplash

Here are three autumn essential oils to try.

Orange

Eating oranges is good for you and so is using orange essential oil. It has antibacterial and immune-boosting properties, helps regulate the digestion, and helps lift the mood on dark days.

Cinnamon

This essential oil is a good choice for post-yoga relaxation. It can help increase blood flow to speed recovery and reduce inflammation. It also helps balance blood sugar, fight infections and stimulates your immune system.

Black Pepper

For a really warm, spicy oil try black pepper. Its benefits include stimulating the digestion and appetite, fighting viruses, detoxifying the body, and helping to calm anxiety and cravings.

 

Functional Yoga: Pull-ups

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daily yoga, functional fitness, functional yoga, pull-up tips, strengthening yoga, yoga practice, Yoga With Paul

My last post gave tips for getting started on pull-ups — a great functional exercise that supplements your yoga practice. Using functional exercises such as push-ups and pull-ups rapidly strengthens major muscle groups, giving a boost to your practice.

Photo by bady qb on Unsplash

Once you’ve built up your strength with straight-arm hangs and can comfortably lift your weight with your shoulder blades you’re ready to move on to a new challenge: negative pull-ups. This means you start with your chin over the bar and lower your body weight, working all the essential pull-up muscles in reverse.

The key benefiting from negative pull-ups is control. If you drop like a stone you’re not building any muscle and you might even injure yourself. Start very slowly. It will be easiest to control your descent at the top, with your arms bent. It gets harder as your arms extend so if you get to a point where you can’t control the speed of your descent, simply let go. That’s where you are right now.

Continue practicing negative pull-ups, one at a time, or half a one at a time, until you build up to doing full, controlled descents.

Once you can comfortably do several negative pull-ups it’s time to try the real thing. To begin, stand on something so you can begin with a half-pull up. Once you master that, gradually challenge yourself by starting with your arms more extended.

Whatever you do, don’t rush, and don’t give up. How long it takes to achieve a pull-up will depend on your weight and level of strength when you begin. Just view it as part of your practice and do a little every day.

Questions about functional strength moves? Ask in the comments!

Ayurvedic Cooling Foods

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Ayurvedic foods, clean eating, food yoga, healthy eating, nutrition yoga, seasonal eating, summer food, Yoga With Paul

Whether you’re loving or loathing the relentless Southern Hemisphere-style heat this summer, your body definitely needs a little extra care and attention. Daily life requires more effort on hot days, from the cellular level on up.

Ayurveda, the ancient Indian wellness system, teaches that we need to balance our intake of hot and cold to maintain health and harmony.

When the weather is hotter, we should eat more cooling foods. Here’s what you should be tucking into, according to Indian website NDTV.

Photo by rawpixel on Unsplash

Summer fruits

Watermelon, kiwi, strawberries and apricots all help cool the body. They are also great sources of hydration, electrolytes and vitamins, so stock up at your local farmers’ market.

Vegetables

Another great source of water and nutrients are vegetables. Ayurveda recommends mushrooms, tomato, asparagus, lettuce and aubergine as excellent cooling options.

Soy

Not just cooling, but an excellent source of protein. All soy products are supposed to be beneficial, including tofu and milk.

What are your favourite cooling summer foods? Share in the comments!

 

Take a Yoga Mini-Break

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#yogaeverydamnday, daily yoga, stress relief, yoga advice, yoga asanas, yoga breaks, yoga practice, yoga tips, Yoga With Paul

Yoga “mini-breaks” are a great way to build your practice when you’re pressed for time.

A lot of students I know struggle to fit regular classes around their busy lives, and then feel bad or get discouraged because they feel like they are falling behind or “failing”.

Hitting the studio for an hour-long Vinyasa class or a 90 minute hot yoga workout is fantastic. It strengthen, stretch and revitalise your mind and body.

But it is not the only way to enjoy the benefits of yoga.

Yoga can happen anywhere and everywhere. And in any span of time.

Time for a yoga mini-break!

A yoga “mini-break” can be 5, 10, or 15 minutes long. Instead of having to block out an hour or two, you can do several short sets of breathing and postures throughout your day, which can easily add up to an hour!

For example, you could begin your morning with five minutes of Pranayama — or do a few minutes to centre yourself before a big meeting.

During the day you can do Tadasana (Mountain Pose) at your desk.

Take a few minutes to do cow and cat, and downward facing dog to relax and invigorate your whole body at any time of day.

If headstand is part of your practice that is a great one to energise and reset your body.

Unwind in the evening with Balasana (Child’s pose) and Savasana. This will release the tension of the day and prepare you for restful sleep.

Just a few minutes with each of these poses throughout the day will provide multiple benefits to your mind and body — without overburdening your schedule.

Yoga “mini-breaks” are a realistic way to do #yogaeverydamnday so give it a try!

 

Spring Refocus: Meditation

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beginner meditation, daily practice, how to meditate, meditation, mindfulness, self-awareness, spring clean, yoga meditation, Yoga With Paul

Spring always brings new energy. This makes it the perfect time to take stock of the year so far and refocus our attention on what is important. Meditation is an important practice — yoga itself is only moving meditation — but one that it is easy to let slide.

For a lot of us, yoga is easier to stick with thanks to the energising physical element. Sitting meditation, on the other hand, can seem dull or difficult or unimportant.

However, it has many proven benefits, and the discipline of practicing meditation is in itself a growth experience. So why recommit yourself to meditation practice this spring?

Whether you’re returning to meditation, or a beginner, this guide from Zen Habits has insightful, inspiring tips to help make meditation part of your daily routine.

1. Sit for just two minutes. This will seem ridiculously easy, to just meditate for two minutes. That’s perfect. Start with just two minutes a day for a week. If that goes well, increase by another two minutes and do that for a week. If all goes well, by increasing just a little at a time, you’ll be meditating for 10 minutes a day in the 2nd month, which is amazing! But start small first.

2. Do it first thing each morning. It’s easy to say, “I’ll meditate every day,” but then forget to do it. Instead, set a reminder for every morning when you get up, and put a note that says “meditate” somewhere where you’ll see it.

3. Don’t get caught up in the how — just do. Most people worry about where to sit, how to sit, what cushion to use … this is all nice, but it’s not that important to get started. Start just by sitting on a chair, or on your couch. Or on your bed. If you’re comfortable on the ground, sit cross-legged. It’s just for two minutes at first anyway, so just sit. Later you can worry about optimizing it so you’ll be comfortable for longer, but in the beginning it doesn’t matter much, just sit somewhere quiet and comfortable.

4. Check in with how you’re feeling. As you first settle into your meditation session, simply check to see how you’re feeling. How does your body feel? What is the quality of your mind? Busy? Tired? Anxious? See whatever you’re bringing to this meditation session as completely OK.

Read the rest of the guide here.

How do you maintain a meditation practice? Share your tips in the comments!

3 Tips for Eagle Pose

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Bikram yoga poses, Eagle pose, flexibility, Garudasana, hot yoga poses, how to do Eagle Pose, yoga, yoga asanas, yoga how to, yoga postures, Yoga With Paul

Eagle pose (Garudasana) is one of the fundamental poses of vinyasa flow yoga and Bikram yoga. It has a host of benefits and, once you get familiar with it, can actually be very relaxing, even though it is a challenging balance pose!

Here are three tips to get the most from Eagle Pose.

Ready to fly in Eagle Pose

Focus on… flexibility

It can take a while to achieve the full expression of the arm wrap in Eagle Pose, but you can work towards it step by step. If you cannot immediately cross your arms by sweeping one under the other you can begin by bring crossing your arms high in front of your chest and grabbing the back of your shoulders with your hands. Hold this stretch for several breaths to let your muscles loosen. Do this first with the right elbow on top, then repeat with the left elbow on top to mimic the full expression of the posture.

Focus on… balance

Break down balancing into steps to make it easier. Focus on pressing the back of your top thigh into the top of your standing thigh to create a single firm support. Keep your gaze relaxed and fixed on a point directly in front of you. Sink back into the “chair” and check that your hips stay aligned.  Keeping the weight is grounded in your standing heel will help maintain balance.

Focus on… openness

In Eagle Pose you are trying to physically compress your body into a small space but the end goal is openness. As you work into the posture ensure maintain steady, even breathing in and out through the nose. Feel your shoulder blades and hips opening, your arms and legs stretching. Concentrate on your joints and tendons: visualise them opening and gaining greater range of motion. When you come out of the asana imagine your arms as wings — limber and ready to soar.

Questions about Eagle Pose? Ask in the comments or Tweet @YogaWithPaul