Family Yoga Practice

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daily yoga, family yoga, healing yoga, home yoga, Sri Dharma Mittra, stress anxiety, yoga benefits, yoga couples, yoga kids, yoga practice, Yoga With Paul

Practicing yoga with your family — whether partner, kids, extended blood relatives or chosen family — can deepen your practice and connections. It can also challenge you!

Sri Dharma Mittra says: ““Two effects of practicing within a family: positive impact you have on those around you and the limiter effect of the family.”

Photo by Antonika Chanel on Unsplash

Let’s start with the ‘limiter effect’. What does that mean?

I think he means that when you practice as a family or couple you’re choosing to adjust to another person, which limits your ability to do things the way you normally would.

We think of ‘limiting’ as negative but actually, this is the opposite. Limiting our habitual approach means embracing something new. Maybe we spend more time on pranayama or warm-up postures; maybe we skip an inversion because our partner not ready for it; maybe we mix up the order of the sequence to keep the kids engaged.

This leads to the first point — positive impact on those around you. Think about how important yoga is to you and how much you benefit from your practice. That is a tremendous gift to share. By practicing yoga with your family you can introduce them to movements that will strengthen and tone their bodies; help them improve flexibility and range of motion; reduce their stress and anxiety; regulate their cardiovascular and digestive system.

Those of us who practice regularly may forget what it felt like to not practice yoga and take for granted the stability, calm and wellness. Practicing with a family members, seeing them experience the benefits of yoga, sharing this journey with them, is an enriching and affirmative experience for both of you.

We are now many weeks in to a period of intense togetherness and no doubt some (all?) of us have felt the strain of increased time spent with family. Doing yoga together is a great way to cool off and create common ground.

What do you think about practicing yoga with a partner or family?
Share your thoughts in the comments!

 

Slow Down

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breathing yoga, COVID19, healing yoga, mindfulness, patience, slow down, yoga daily, yoga health, yoga practice, yoga stress, Yoga With Paul

BREATHE friends!

Recently I have noticed in online classes that a lot of students still rush into class and rush offline afterwards.

Photo by Viktor Talashuk on Unsplash

The world is moving faster and faster in terms technology and we’ve gotten to the point we want things instantly. Moving so much of our lives ‘online’ as a result of Covid-19 has only accelerated this process, as we’ve become heavily reliant on technology to work, connect and even do yoga.

It is tempting to get sucked into always-on mode, trying to squeeze in one more Zoom chat or another quick video call. With many of our familiar, non-digital pursuits out of bounds, we find ourselves moving to the rhythm of bits and bytes.

This is a perfect time to slow down. We need to reclaim our human space, and take time observe ourselves and our actions. We need to allow ourselves time and space to breathe and grow, without stress or hurry.

It was Mental Health Awareness week recently and the theme was KINDNESS to all and oneself. Let’s take this message and put into practice. When you feel yourself reacting to an action or reaction, take a few calm, deep breaths and continue with ease.

These past months have been difficult but there are things we can learn from this experience. Let’s not jump back into how we were before the pandemic.

We’ve seen how fragile life can be so let’s not rush through it…

This documentary, Takumi, is about what happens when we slow down and make time for our craft, whatever that may be. Watch and be inspired!

How do you ‘slow down’? Share in the comments!

Seasonal Food: Spring Onions

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clean eating, food yoga, healthy eating, seasonal food, seasonal recipes, spring dishes, spring onion recipes, vegan onion recipe, vegetarian recipes, Yoga With Paul

Spring onions are in season and, like their cousins garlic, leeks and onions, are packed with surprisingly broad array of nutrients. They containvitamins A, C and B6, thiamine, folate, the minerals potassium, copper, manganese, iron and even calcium .

Photo by Laura Mitulla on Unsplash

Eating seasonal food is good for you, good for the planet and – generally speaking – economical. During the current health crisis, eating well is more important than ever.

Even if we are fortunate to be in good physical health, the combination of changed routines, social distancing, concern for the health of our friends and loved ones, etc. creates stress and uncertainty. Stress, as we know, affects our immune system, meaning we need to be extra careful to give our body the best care we can.

Buying a few bunches of fresh spring onions is a great way to add savour to your cooking while boosting your nutrient intake.

One simple way to enjoy them is chopped and quickly sauteed in olive oil with fresh green beans or peas — a squeeze of lemon juice and sprinkle of salt finishes the dish.

If you’re feeling more ambitious there are plenty of delicious recipes to try. BBC Food suggests charred spring onions with teriyaki tofu as an easy, tasty veggie meal.

You could also try potato and spring onion breakfast pancakes, or spring onion quesadillas with guacamole salad.

Another simple way to enjoy them is to steam or boil new potatoes (also in season) and toss them with finely chopped spring onions, dill, some course ground black pepper, sea salt and olive oil. This makes a great side dish and can be enjoyed cold as a snack.

What’s your favourite spring onion dish? Share in the comments!

Now, the Good News

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daily yoga, good news, mental health, positive action, positive living, wellness, Yoga With Paul

A friend shared this with me and I wanted to pass it on — just a little reminder that there is good news out there… and we can be a part of it through every day positive actions.

Photo by Jon Tyson on Unsplash

Read the full story at: Future Crunch: Good News

Here were a couple of my favourite positive news stories!

The British government called for a volunteer army to help the NHS. Within four days, 750,000 people had signed up — three times the original target, and the largest volunteer effort since World War II. WaPo

China has implemented a complete and permanent ban on the eating, hunting, trading and transportation of all wild animals. SCMP

In a first for the Arab world, an LGBTQI+ advocacy group has been granted legal protection by Tunisian courts. Al-Monitor

Portugal has given all migrants and asylum-seekers full citizenship to ensure they can access public services for the duration of the outbreak. CNN

Share your good news in the comments or Tweet @YogaWithPaul. 

Four Ways to Eat Real Food

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clean eating, Guardian, healthy eating, seasonal foods, ultra-processed foods, whole foods, yoga diet, yoga food, Yoga With Paul

How hard is it to eat real food? Very difficult, according to a recent Guardian article highlighting the dangers of ultra-processed foods. In it, food writer Bee Wilson wrote about the enormous presence of these foods in our diets, explained the science linking them with obesity and disease.

I hardly ever eat fast food, I thought, so I must be all right.

Photo by Brooke Cagle on Unsplash

Turns out, ultra-processed foods are not just the obvious things like fast food burgers, flavoured crisps, or chocolate bars. According to the article, ultra-processed foods are anything that are so processed it is hard to determine the underlying ingredients. This means things like non-dairy milks and yoghurts, vegan or vegetarian meat substitutes, even apparently innocent foods like bread and soup (if they have a significant amount of fillers, stabilisers and other additives).

This got me thinking. It is pretty easy to have an almond milk latte in the morning, a vegan energy bar in the afternoon, and indulge in a vegan burger at dinner. None of these are “bad foods” but, eaten regularly, they increase our high consumption of ultra-processed foods.

The challenge is, these foods are tasty and convenient. How can we replace them and enjoy a healthy, whole food diet without spending hours in the kitchen? Here are 4 tips to make it easier to eat real food.

Cook what you can

Obviously, not all of us have the time or desire to cook every single day, nor are we all gifted in the kitchen. However, instead of letting our shortcomings hold us back, we should focus on what we can cook — and do so regularly. Soups, stews, jacket potatoes, rice, stir-fries, and salads are all simple, delicious and easy.

Invest in Tupperware

Once you’ve identified the dishes you like and enjoy cooking, make them in bulk. Popping a few servings into the fridge or freezer insures you can eat whole food every day, without having to prepare it from scratch.

Befriend a baker

Fresh bread, made from natural yeasts, without preservatives or additives, is a good staple food. Build a filling breakfast by adding nut butter, avocado or eggs, or make a hearty veggie sandwich with hummus. To keep bread fresh, slice it immediately then freeze, toasting slice by slice what you need.

Snack on fruit and veg

This might sound obvious, but if you want to eat fewer processed foods, you need to eat more whole foods. Fresh fruit and veg are the simplest way to get nutrients as most of them can be eaten raw — so you spend zero time and energy cooking!

Check out my blogs on seasonal foods for tips on what to eat now!

 

Share Your Dreams for 2020

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2020 yoga, daily yoga, teaching yoga, yoga goals, yoga healing, yoga lifestyle, yoga motivation, yoga teacher, Yoga With Paul

Over the last few weeks I’ve written a lot about my thoughts, ideas and plans for the new year so now, I’d like to ask you: what’s on YOUR mind for 2020?

What goals, ideas, plans and dreams are fuelling you as you begin the new year?

What changes are happening in your life?

What will you leave behind this year, and what would you like to encounter? 

As a yoga teacher I have the immense privilege of being part of an ongoing constructive process. Every class is an opportunity to lead, instruct and to share in the energy and collective strength of the yogi community.

Understanding your dreams, ambitions and aims helps me be a better teacher, because it allows me to understand the specific intersection of yoga with your life.

If you can speak to me before or after class — please do!

If you’re in another city, or country, and would like to share your thoughts and ideas here with the community, please do!

Post in the comments, or connect on Instagram or Twitter @YogaWithPaul 

I can’t wait to hear what you have planned for 2020.

4 Steps for a Positive New Year

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mindfulness, positive new year, speaking truth, yoga focus, yoga new year, yoga power, yoga relationships, yoga resolutions, Yoga With Paul

Happy new year!

We’ve reached (another) new decade. If you’re anything like me, you’re thinking about the joys and trials and changes of the past 10 years, and wondering what is to come.

None of us knows what the next 10 minutes or 10 hours holds, much less the next 10 years. That doesn’t mean we are helpless victims of fate, though. If we follow these four steps we have everything we need to have a positive new year, this year and every year.

Photo by Thought Catalog on Unsplash

Who we interact with

Our relationships are the single biggest factor in determining our happiness and contentment. When we have loving, supportive, respectful relationships it gives energy and meaning to the rest of our life. If we allow ourselves to get bogged down in relationships that drain our energy or confidence we find it that much more difficult to move on with anything else.

If you do one thing in 2020, spend it with good people. You know in your heart, and your gut, the people who lift your spirits, who challenge you, who help you be your best self. Embrace them, cherish them, share your life with them. They won’t fail you.

What we focus on

It’s true in yoga class, and in life: where your mind goes, the rest follows. If you focus on positive goals, on good things, on empowering relationships, your life will move in these directions. If you focus on clarity, mindfulness and love, these will be abundant in your life. There are always obstacles and difficulties, but don’t let them define you.

Photo by Brett Jordan on Unsplash

When we speak

It is so easy to open our mouths before we study our minds (and hearts). We live in a world of instant communication, where we can share our ideas and opinions with the push of a button. This power brings responsibility. We need to remember that our words have impact, whether we’re talking or Tweeting or anything else. Taking time to consider our words is a sign of self-respect, and respect for others.

How we react

Life will bring surprises — not all of them welcome. The train will be late, the friend will disappoint us, the boss will be thoughtless, the partner will be difficult. We can’t control circumstances, but we can decide how we respond. When we pause and take a deep breath we give ourselves space to choose how to react. We don’t have to be a victim of frustration and irritation, we can opt to be calm and remember that this too shall pass.

Read more: 3 ways to free yourself from frustration, 3 yoga poses for sharper focus

 

 

New Year, New Goals

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mindfulness yoga, new years goals, New Years Resolutions, yoga energy, yoga goals, yoga positive, yoga resolutions, Yoga With Paul

New Year’s Resolutions are a time-honoured tradition, but given that around 80% of them are abandoned by February, maybe it’s time for a different approach.

Photo by Form on Unsplash

The resolution conundrum

The problem with New Year’s Resolutions is they usually fall into the though shalt not category of negative goals, that is, giving up things we enjoy.

Common resolutions like losing weight, quitting smoking or drinking, etc all centre on not doing something. This is obviously difficult. We have our habits for a reason — they are enjoyable, comfortable, or simply familiar. Quitting them cold turkey is hard, and more often than not we give up on giving up.

Goals, not resolutions

This year, instead of framing your plans as “resolutions” why not make goals?

Goals are positive. They are something we want to achieve, they add purpose and challenge to our life, they give us a sense of accomplishment.

Not eating sweets may be an achievement, but in the moment, it feels like deprivation. Not smoking is an accomplishment, but it can leave you feeling anxious and dissatisfied. The same goes for so many other habits and routines.

Be positively charged

Framing our desires for change as goals allows for positive action. Instead of not eating dessert, we can actively plan to eat at least two vegetables with every meal. Instead of not having a drink, we can plan to do a mini-yoga session after work — stepping away recharged and happy will just be a natural side effect.

Taking action allows us to be agents in our own lives and well-being. Instead of focusing on what we’ve done “wrong” we can be excited and proud of doing things that make us feel strong, healthy and balanced.

Read more: Resolution reboot, Small actions = big changes, Master any #yogagoal

 

 

3 Holiday Yoga Sessions

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Christmas yoga, cleansing, energy yoga, healing yoga, holiday detox, holiday yoga, yoga digestion, yoga immunity, Yoga With Paul

During the holidays it is easy to over-eat, over-drink and over-indulge generally.

There is nothing wrong with relaxing and having fun. However, pretty soon you start feeling sluggish and less-than-your best. To stay in form so you can enjoy the holidays, try these three holiday yoga sessions for digestion, immunity and energy.

Digestion

Wind-removing pose: Do this any time to gently stimulate your digestion and encourage elimination. If you’re doing it at home, hold it for longer than you would in class, breathing mindfully and deeply to get the best massage for your colon.

Hands to feet pulling pose: This is another wonderful massage for your internal organs. Pulling your body tight against your thighs means no room for light or air anywhere on the outside, and no room for excess on the inside either! Bend your knees as much as you need to to keep a good compression between your abdomen and thighs.

Cobra pose: Lying on your belly puts gentle pressure on your stomach and digestive system, encouraging the movement of any trapped wind. As you rise, really contract your back and leg muscles to strengthen this massage.

Savasana: Embrace the benefits of stillness. Whether you’ve over-eaten, drunk too much, or simply gotten stressed out by everything, taking a few minutes to relax in corpse pose, breathing evenly in and out through your nose, is a great way to calm the body and bring it back into balance.

Immunity

Pranayama: Our lungs are an important defence system so give them extra attention. In addition to breathing exercises in class take a short break two or three times a day and do some extra breathing. Pranayama is perfect for expelling stale air, while Kapalabhati detoxes and heats the body internally.

Focus on the core: The digestive system is crucial to immunity so take care to do plenty of asanas to strengthen and stimulate it. Try to do postures like Pavanamuktasana (wind-removing pose) and Adho Mukha Svanasa (downward-facing dog) for a few minutes each day.

Inversions: Inversions promote the circulation of lymph fluid. This lymphatic system transports immune cells through the body and works to detox the blood, so it is crucial for staying healthy. You can do shoulder-stands, headstands, or handstands. Or lie on your back with your bum next to the wall and your legs up for a gentle but effective inversion.

Energy

Crescent lunge

This is a fantastic energising pose that activates the major muscle groups of your core and lower body, opens your heart, and gets the energy flowing along your spine.

Wheel pose:

Wheel pose is a challenging, invigorating posture that creates great space in the body. The amazing front body stretch and compression of the spine reverse our normal posture, rebalancing our energy and opening our hearts.

Downward-facing dog

Downward-facing dog is a great posture for immediately activating and engaging the whole body, at the beginning of your practice, or as a reset from the stress of the day. It engages the major muscle groups, stimulates the digestion and elongates the spine.

With a little help from yoga the holiday season can be happier, healthier and more fun!

 

 

Legacy of Yoga Teaching

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Kailash Puri, women yoga teachers, yoga history, yoga legacy, yoga teachers, yoga teaching, yoga UK, Yoga With Paul, Yogini Sunita

A friend called to my attention an article in the Independent about two pioneering women yoga teachers in London.

Photo by Racheal Lomas on Unsplash

The article briefly profiled Yogini Sunita who was a popular yoga teacher — and instructor of future yoga teachers — in the 1960s in Birmingham, as well as Kailash Puri, who taught yoga from her home in Merseyside for more than 20 years.

Both these women were instrumental in spreading the knowledge and practice of yoga in the UK and — as the article notes — both have sadly been largely forgotten.

One reason for this is that they focused on the practice of teaching, while many of the best-known yoga teachers are famous because they have written books.

This got me thinking about the legacy of yoga teaching and what’s important.

Though it is tempting to say that people who write books, or create a style of yoga, or star in hit YouTube channels are “more influential” it is important to remember that real influence happens on the personal level.

Teaching yoga changes people’s lives. When a teacher helps a student overcome an injury, illness, or insecurity, that’s a legacy. When students grow more mindful, compassionate and calm, that’s a legacy.

Of course it is a tremendous accomplishment and privilege to become a famous yogi, but it is equally an accomplishment to promote the practice of yoga, even if the only people who ever hear your name are your students, in your class.

What do you think is the essence of a ‘yoga legacy’? Share in the comments!