Yoga for Recovering from Illness

Tags

stress, yoga anxiety, yoga cancer, yoga chemo, yoga healing, yoga immunity, yoga wellness, Yoga With Paul

Yoga is a practice that strengthens our bodies and minds when they need it most. Acute illness, like cancer, is a physical and emotional trauma that calls for attentive self-care — and science is finding that yoga can be an important tool.

Photo by Natalie Grainger on Unsplash

A recent study investigated whether yoga could help with eight common side effects of chemotherapy: pain, tiredness, drowsiness, nausea, lack of appetite, shortness of breath, depression, and anxiety.

The researchers assessed the participants over an eight-week structured yoga course and found improvements in many of the symptoms. What’s most important is that, “participants’ self-report of overall well-being demonstrated a positive improvement.”

In other words, people who do yoga feel better, even when they have a severe illness.

If you are recovering from a serious health issue and want to practice yoga, the focus should be on having a gentle, restorative and meditative practice. Try these posts to get started:

1. Restorative yoga
2. Balasana – child’s pose
3. 3 grounding yoga poses

Has yoga helped you overcome illness? Share in the comments!

4 Yoga Poses to Unlock your Shoulders

Tags

bow pose, child's pose, dhanurasana, healing yoga, Revolved side angle pose, uttanasana, yoga flexibility, yoga forward bend, yoga postures, yoga shoulders, yoga stress, Yoga With Paul

Our shoulders carry a lot of weight, physically and emotionally. When we are tense or stressed, we tighten our shoulders. This can lead to short-term discomfort and long-term pain, stiffness and imbalance.

Regular yoga is an antidote to stress and its physical expression in our bodies. Before doing these poses, warm up with Pranayama breathing. The deep breaths open your lungs and rib cage, and the rhythmic arm movements gently warm and open your shoulders. When you’re ready, here are four great poses to unlock your shoulders.

Standing forward bend (Uttanasana)

We usually think of the forward bend as a hamstring stretch, but it is also a wonderful, gravity-fuelled stretch for the shoulders. The key is to let your whole upper body hang loose and heavy. This will relax the muscles and give you a light warm-up for the more active poses.

Bow pose (Dhanurasana)

This is a challenging pose that strengthens your back and creates a strong shoulder stretch. It is important to maintain good form: keep your knees and feet six inches apart, and perform the pose slowly, being mindful of the pressure you are putting into your shoulders. Work gently to the point you can maintain the posture and hold it.

Revolved side angle pose. Photo: Urban Decay Visuals

Revolved side angle pose (Parivrtta Parsvakonasana)

This posture is an incredible stretch that opens your upper body, creating space and clarity. Your shoulders lead the way as you turn the upper body in one direction and the lower body in the other, giving a strong, detoxifying massage to your organs and connective tissues. To deepen the rotation and increase the stretch across the back of your shoulder, press elbow against the knee.

Child’s pose (Balasana)

Round out your shoulder session with a long, meditative rest in child’s pose. It is an incredible stretch for your spine and shoulders, opening your upper body and inciting natural relaxation. You can vary it by alternating between arms-forward and arms back. Mentally, it is also a soothing pose, helping relieve the stress and distractions that cause your shoulders to lock up in the first place.

Questions? Comments? Tweet me @YogaWithPaul or write in the comments!

Mindfulness for the Greater Good

Tags

8 limbs yoga, compassion, ethical yoga, mindfulness, Mindfulness Conspiracy, Ronald Purser, volunteering, Yoga With Paul

Mindfulness is key to yoga, which in turn helps us cultivate mindfulness. This virtuous circle can help us combat stress and anxiety, feel positive, and live fully in the moment.

Those of us who are committed to developing a life-altering practice, however, shouldn’t stop there — as an article by Ronald Purser in the Guardian argues

Photo by Indian Yogi (Yogi Madhav) on Unsplash

When mindfulness isn’t the answer

His longread, called “The mindfulness conspiracy” makes an important point: unless mindfulness is grounded in ethics, it runs the risk of becoming a selfish exercise.

How does this work? Purser points out that divorced from any ethical basis mindfulness becomes just another way to make ourselves feel good.

Feeling good is not bad, but it shouldn’t be pursued at the expense of being an engaged, aware human being. As he notes, there are a lot of real problems in the world: poverty, injustice, inequality, violence. If people use “mindfulness” to help them ignore these issues then nothing will change.

In other words, there are some things we shouldn’t be comfortable with and accept. Mindfulness that helps us be aware of our own mental and emotional processes can be a powerful force for personal and social change. “Mindfulness” whose only aim is to insulate us from discomfort stops us from making positive changes.

Photo by Nina Strehl on Unsplash

Active mindfulness

The good news is that the practice of yoga cultivates what I like to think of as “active mindfulness.” When we are in the studio, using our bodies, we are learning to shape our physical and mental reality. As we experience the temporary discomfort of a tough posture we learn to accommodate and move through difficulties.

Yoga, above all, gives us an ethical foundation. The first of the eight limbs of yoga is Yama: respect for others. This basic principle requires us to be mindful of how our actions affect the well-being of other people. That can be on the daily level, by simple acts of courtesy, or direct efforts such as volunteering.

Mindfulness, at its best, helps us achieve greater insight, compassion and wisdom for the benefit of ourselves and others.

 

Read more: The 8-word guide to yoga, Yoga = CommUnity

Yoga & Disability – An Interview

Tags

Bikram yoga, Bikram Yoga Leicester, disability yoga, hot yoga, inclusive yoga, Jignesh Vaidya, Libby Nockles, wheelchair basketball, yoga, yoga adapt, yoga disabled, Yoga With Paul

One of the students I am privileged to teach in Leicester is Jignesh Vaidya, aka Jig. When we are in the hot room and it starts to become challenging, and we want someone or something to blame, we take a few breaths and are inspired by Jig.

Jig in the studio

He shows up for every single posture with desire to do his best, and patience to listen to his body. This means something a bit different for Jig, though, as he uses a wheelchair.

Born in Mumbai, he got polio as a child, leaving him paralysed from the waist down. But Jig has shaped his life around what he can do, not what he can’t. He kindly agreed to share in his own words what yoga means to him, how it’s changed him, and his thoughts on how to make the yoga community more inclusive.

How did you discover hot yoga?

I met Libby [Nockles] of Bikram Yoga Leicester about eight or nine years when she was doing an interview for local radio. I was interested in trying yoga, but I didn’t know if I could, with my disability. She said, “everything is possible.” The only thing is, the studio is on the first floor. I leave my wheelchair at the door and scuttle myself up.

What was your initial reaction?

I felt good inside, really energetic. I thought, this is awesome I can do this like everyone else. We started looking into ways to modify the postures. Libby and the other teachers make sure I stay involved. They adapt it for me, so I don’t get left out.

What’s an example of a posture you’ve adapted?

Tree Pose. Obviously I can’t use my legs but I lift myself up on my arms to get the same upper-body alignment as the other students.

What changes have you observed from doing hot yoga?

I’m more focused and disciplined. Before yoga I would go to the gym when I could. Now, at 6:30 every morning I go. That is the discipline of yoga. And every Saturday I’m doing my Bikram yoga

How has it changed your outlook on life? 

I decided after doing yoga that everything is possible, if you can adapt.

Yoga everywhere, for every body

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Was yoga your first foray into sport?

I’ve played wheelchair basketball for more than 20 years. I started when I was in college and was naturally pretty good. It gave me a confidence to focus on the things I could do, not the things I couldn’t. Since yoga I’ve seen my inner strength, my stamina on the court increase. When I was 40, I thought I couldn’t keep up anymore. Now, at 48, I can last more than half an hour without being breathless.

How can the yoga community become more inclusive?

That’s a good question. I travel all over the country and meet people with different disabilities. A lot of them say, “I’d like to try yoga but would I be welcome? Could I do it?” Teachers and studios need to reach out and let people know that yoga is available to everyone. They need to focus on what people can do. Every single class, Paul brings something new to me, something to build my practice.

What advice would you give to a first-timer?

Don’t be scared. Talk to the teacher beforehand if you can. Let them know what you need. Ninety-nine percent of the time they will help you. I’m glad that people like Libby and Paul have the attitude that everyone can do yoga, regardless of disability or health.

Jig is a tremendous soul. When he’s not giving his all in the studio, he is working, coaching basketball, or fund-raising for charity. He also recently raised £1,000 for Guide Dogs UK.

He’d also love to hear from you if you have questions about yoga and disability. Connect on Facebook: Jignesh Vaidya, Instgram: Jiggy Vaidya, or Twitter: Jigggy69

Speaking with teachers about how they can support disabled students

 

5 Great Last Minute Yoga Gifts

Tags

BKS Iyengar, Dopper, eco yoga mat, Gossipyum, recycled fashion, Sloppy Tunas, TKV Desikachar, yoga books, yoga Christmas, yoga gift ideas, Yoga With Paul

The clock’s ticking! With just a few days left till Christmas you might still want to pick up a few gifts for the yogis in your life. Here are five prime pressies that your loved one can enjoy long into the new year!

Eco Yoga Mat 

Where do yogis spend most of their time? On the mat. Help them get grounded in an ethical, eco-friendly way with an all-natural jute, U.K.-made yoga mat. There are stockists across Britain and Europe, and a limited range available online.

Dopper Reusable Water Bottle

Cutting out disposable plastic bottles is good for you, and essential for the planet. There are lots of options but Dopper is great because the bottle itself is made from recycled plastic, and part of the proceeds of each sale go towards supporting safe water projects.

Sloppy Tunas Swimwear

I’m proud to be an ambassador for these shorts made from 100% recycled ocean plastic. They are great for the beach — and great for the hot yoga studio in the meantime!

Moving in my Tunas!

Gossipyum organic yoga clothing

This British brand offers a wide range of super comfortable tailored yoga gear for men and women. It uses fabrics like organic cotton or beechwood fibre to create stylish, durable, sustainable clothes you can wear in and out of the studio.

Yoga books

Give the gift of wisdom and inspiration with a great yoga book like Light on Yoga by B.K.S. Iyengar or The Heart of Yoga by T.K.V. Desikachar.

Click here for more recommendations.

Share your holiday gift tips in the comments!

Body Image Boost

Tags

daily yoga, yoga bodies, Yoga Body Image, yoga healing, yoga mindfulness, yoga positive, Yoga With Paul

A recent study found that practicing yoga had a positive impact on young people’s body image. Over 80% of them said yoga helped them feel better about their bodies.

Love your body!

This doesn’t come as much of a surprise. Regular practice improves our strength, flexibility and balance. In addition to the physical benefits, we become more mindful and patient, we learn to be grateful for what our bodies can accomplish.

The body image benefits of yoga are not automatic though. In the same study nearly 30% of the participants said that practicing could also have a negative impact (even though for some it was still positive overall).

What made the difference?

The harmful effects came from comparison to other students and negative self-talk.

In other words, the exact same class that helped some people feel more confident made other students feel worse — because they focused on their perceived shortcomings.

As a teacher, I try to emphasise this message in every class: yoga is not a competition sport. It does not matter how fantastic (or average) the person beside you is. Your practice is about you. The benefits you gain cannot be measured by comparing yourself to someone else.

The other critical thing to remember is to have a positive attitude towards yourself. Negative self-talk and self-criticism are damaging and pointless. You should practice with self-compassion and mindfulness. Yoga is a process, and you have to be patient with yourself and encourage yourself to embrace the process.

When you step into the studio with mindfulness and a desire to benefit yourself through the practice, you will benefit.

If you come with a competitive attitude or judgmental attitude (toward yourself or anyone else) you are not going to receive those same benefits.

How do you cultivate a positive practice? Share in the comments.

Embracing Difficulties

Tags

Bikram yoga, embracing difficulties, hot yoga, mindfulness, positive thinking, positive yoga, yoga challenge, Yoga With Paul

We learn to face difficulties but what if we could learn to embrace difficulties?

Philosophers through the millennia have taught that the path to fulfillment involves not just accepting but welcoming life’s challenges. Why? Because through them we develop a deeper understanding of ourselves, greater compassion for others, and an appreciation for all aspects of our existence.

Practice makes the difficult joyful

How do we embrace difficulties?

Yoga is a wonderful tool because it enables us to physically embody the practice of welcoming challenge. Think about it, every time you step on the mat you are making a choice to step out of your comfort zone. It would be easier to stay at home on the sofa, but you’re something else.

Each posture is a reminder that your mind and body are capable of working in harmony, even if the situation is uncomfortable, like a 40 degree hot studio!

Working on difficult poses teaches that you are capable of making small adjustments that lead to progress. Every time you try a new posture, you show your capacity for doing something brand new.

If you apply your yogi mind to life outside the studio you can develop the exact same ability to surmount difficulties.

Next time you’re faced with a challenging situation, take a deep breath and imagine you’re facing a tough new posture — because you are!

Breath into the discomfort, face it without judgement or expectation of yourself or others. Know that it will pass. Know that next time you will be a little bit stronger, a little bit more steady on your feet, a little bit more prepared.

How does yoga help you embrace challenges? Share in the comments.

The Power of Asking

Tags

asking, compassion, mindfulness, relationships, unity, yoga, Yoga With Paul

What have you asked for lately? Anything?

I’ve been thinking about this recently because I realised that, on a normal day, I don’t ask for much. Our culture values self-sufficiency. It is considered a sign of capable adulthood to be able to maintain yourself and go about your day without asking for help.

There is nothing wrong with independence, but by subtly putting down asking — relegating it to children or the “needy” (as if we aren’t all needy?) we lose out on an important element of human interaction.

Photo by William Stitt on Unsplash

Asking for help is powerful. When we articulate our needs, when we are brave enough to be vulnerable and admit that we need someone else, we open a deeper channel of communication.

Asking for help shows maturity and humility. It is a sign that we are realistic about our limitations. It gives us a chance to draw on other people’s expertise or assistance, which in turn enhances their sense of well-being.

We all like to be in a position to help, of course. It feels good, it affirms our competence and compassion. Which is why it is a compassionate and unselfish to ask others for help.

Asking for help can happen in many ways large and small. It might be as simple as requesting a colleague to give a hand with a work project, or as personal as discussing your emotional needs with a friend or partner.

When we ask for help with a sense of kindness and acceptance, both of who we are and of the other person, we create space for an empowering exchange.

This passage from a Henry Miller letter to Anais Nin sums up the power of asking:

“By receiving from others, by letting them help you, you really aid them to become bigger, more generous, more magnanimous. You do them a service… It’s only because giving is so much associated with material things that receiving looks bad…”

What have you asked for lately? Share in the comments.

3 Life-Changing Food Ideas

Tags

Algarve yoga holiday, changing habits, clean eating, food yoga, healthy eating, summer yoga holiday, vegan food, vegetarian food, Yoga Holiday With Paul, Yoga With Paul

One of the best things about Yoga Holiday With Paul — this year and every year — is the food. It is amazing how alive and energised you feel after eating fresh, simple, veggie food. Even though my daily diet is pretty sound, the difference a week of really clean eating makes is notable.

The trouble of course is that I don’t have fantastic caterers to follow me around London and serve me amazing meals (though if anyone is interested… get in touch!)

The contrast between the luxurious simplicity of having great, fresh food provided for every meal and the ordinary juggle of trying to eat well while rushing between studios, classes, and other commitments got me thinking.

Is there a way to recreate some of that culinary magic without A) breaking the bank or
B) giving up work and spending all day at the farmers’ market?

Mealtime, Yoga Holiday With Paul style

Here are three ideas, ranging from budget to investment… I’d love to hear yours!

1. Simplify:

   Eating well doesn’t have to be complicated. In fact, focusing on simplicity can help bring us back to eating whole foods in their natural state. A lot of the delicious dishes we enjoyed on the Yoga Holiday were fresh salads. What could be easier than filling a bowl with greens and adding tomatoes, cucumber, shredded carrot and beetroot, sliced radishes, etc? A splash of lemon juice and drizzle of extra-virgin olive oil is as clean and easy a dressing as you could wish for.
   Chopped fruit, or even just a bowl of berries or figs, is a perfect sweet or snack.

2. Break one bad habit:

   We all have food weaknesses: crisps, chocolates, second helpings, extra cream in our coffee. When we’re fired up about eating better we often decide to renounce them all at once. The result? We feel deprived, get frustrated, give up. Instead of trying to have a “perfect” diet, why not give up just one thing? Maybe you don’t really like those afternoon biscuits, but they’re a habit; or maybe you pour a glass of wine when you get home without even thinking about it. Find one little habit like that, and break it. Replace the biscuits with fruit, have a glass of iced cloudy lemonade instead of wine… whatever you choose, focus on swapping the less-healthful habit for something that is going to actively make you feel better.

3. Invest in food:

   You invest in yoga classes and equipment to keep your body healthy; you invest in grooming treatments and products to keep it looking its best; you invest in hobbies and holidays to stay happy and balanced. You should also invest in food. If you think about it, the money you spend on fruit, vegetables, and whole or near-whole foods is probably a lot less than you spend on processed products. Make a decision to invest more of your food money in products that are going to actively promote wellness. This might mean setting aside time and money for a weekly outing to the farmers’ market, it might mean upping the fruits and vegetables in your Ocado order, it might even mean trying meal delivery services like It’s Thyme that offer prepped vegan and vegetarian food for home cooking,

What’s your best tip for better eating? Share in the comments!

Yoga: The Best Things Are Free

Tags

Dearbhla Gavin, free yoga, Guardian yoga, London yoga, yoga benefits, yoga budget, yoga classes, yoga cost, yoga studios, Yoga With Paul, yoga work

There was an interesting interview in the Guardian the other day with Dearbhla Gavin, who is a freelance journalist and dedicated yogi who scrimps on other things so she can spend money on yoga.

Dearblha estimates she spends around £3,000 per year on classes, equipment and events. To balance that, she rarely eats out and survives on £20 a week in groceries. 

“I haven’t had a holiday since I moved to London three years ago and I don’t miss that. I can never switch off – in fact I don’t want to – when I go away. Yoga allows me to retreat from the world if I need to,” she said.

“The yoga community in London has become my second family in an otherwise anonymous city and the disciplines of yoga and journalism overlap. One produces and one requires empathy, cooperation and the ability to listen.”

I can definitely relate to Dearbhla’s statement that yoga is a great way to make friends and find a community. And I think most of us would agree that yoga can help us in our daily work, whatever it is.

#freeyoga

While I really enjoyed the article, my only concern was that it makes it sound as if yoga is super-expensive or inaccessible. You don’t have to spend £3,000 a year, or any particular amount, to get the benefits of yoga.

Taking classes is obviously a great way to learn, enhance your practice, and meet people. But you can supplement studio classes with online classes, home practice, or simply doing yoga wherever you are. The joy and benefits of yoga are available to everyone.

What would you give up for yoga? Share in the comments!