5 Great Last Minute Yoga Gifts

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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!

Massage – the Power of Touch

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emotional healing, flexibility, healing touch, massage, wellness, yoga massage, Yoga With Paul

When we think about taking care of our health diet and exercise are usually the first things that spring to mind. Then, we might think about sleep, or stress, or how much time we spend on social media.

But I bet we don’t think about touch as often as we should.

Photo by Toa Heftiba on Unsplash

Touch is something that fundamentally affects our well-being. According to the UC Berkeley website Greater Good, “a wave of studies has documented some incredible emotional and physical health benefits that come from touch. This research is suggesting that touch is truly fundamental to human communication, bonding, and health.”

According to the article touch has actual physical benefits, as well as emotional. It calms, soothes, relieves fear, promotes understanding, improves communication and can help us bond with the people around us.

British people are famously not very “touchy” but breaking out of that stereotype is good for you — and for those around you. Imagine how much more pleasant life would be if we were all compassionate, calm, and communicative with each other!

For many of us the primary way we get touch is through contact with loved ones, but the importance means we should consider it part of our self-care practice.

Massage is the ideal way to get more touch into our lives. As you know I’m a big believer in massage — I get it, I do it, and it improves my well-being.

It might seem like a luxury of time and money, but I prefer to think of it as an investment. Our minds and bodies experience a lot of stress. They work hard for us! Taking the time to get a massage relaxes and realigns our systems, allowing us to be our best selves both physically and mentally.

Find out three ways massage can boost your yoga practice. 

3 Reasons to Do a Salt Scrub

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men's grooming, natural grooming, natural health, salt scrubs, skin healing, winter skincare, yoga skincare, Yoga With Paul

Winter means cold weather and indoor heating, a combination which is really hard on our skin. As yogis, we know that “good skin” isn’t merely about vanity. Our skin is a vital organ that protects, detoxifies and helps our body heal.

One thing I rediscovered recently was salt scrubs. This is a totally natural skin care process that has probably been used since time immemorial.

Our bodies are largely comprised of water and it contains about as salty as seawater (hence why our sweat is salty! This means that salt scrubs harmonise with our body’s, making them a gentle way to cleanse and refresh.

Salt — not just for cooking! EPhoto by Jason Tuinstra on Unsplash

Here are three more reasons why salt scrubs are a great winter skin care treatment.

Exfoliation

During the winter your skin is muffled under layers of clothing. Salt scrubs are a way to quickly, easily exfoliate and reinvigorate your skin. It isn’t quite as much fun as going to the beach, scrubbing your limbs with warm sand then plunging in the ocean, but it’s the next best thing.

Circulation

Even if you make it to yoga class (almost) every day chances are you spend more time than usual indoors, sitting or snoozing. The sedentary pace of winter slows down circulation — as does the cold. A firm but gentle self-massage with a salt scrub boosts blood flow and will help warm you up.

Mood elevation

Self-care is one of the best ways to resist the winter blues. Taking an extra few minutes to lavish your skin with a natural salt scrub will lift your spirits and help you feel better. This has a positive physical effect as well, as reducing stress and increasing happiness will support your immune system.

Bonus tip

Make your own salt scrub using a base oil like almond or jojoba, plus a handful of natural sea salt. Add a few drops of essential oil if you like.

Share your top winter skin care tip 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!

 

 

 

 

Yoga Holiday Wear Sloppy Tunas

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ethical fashion, men's fashion, men's swimwear, men's yoga wear, recycled fashion, Sloppy Tunas, Yoga Holiday With Paul, Yoga With Paul

You know my love of fashion, and sustainability, so you can imagine how thrilled I am to be a brand ambassador for an amazing new men’s swimwear brand: Sloppy Tunas.

In addition to keeping me well-dressed on holiday this week, this young company is doing something incredible: It turns plastic rubbish into super-stylish men’s shorts. Not just any plastic rubbish, though, but trash collected from the Mediterranean Sea. How cool is that?

If, like me, you love the turquoise waters of the Med, it is a fantastic feeling to know your chic beachwear has directly helped make it a cleaner, safer place.

It takes about seven plastic bottles to make each pair of shorts, so the more you own… the more you help clean up the environment!

Here’s how it works:

Our swimsuits are produced with 100% recycled polyester yarn made from plastic picked up from the sea, that’s why it contributes to preserving the environment and reducing pollution in the planet’s water. With a controlled and traceable production process, we recycle the plastic collected, turning it into plastic pellets, and then into high quality thread. The end result is a recycled polyester fabric meeting all quality standards.

To me, this is just brilliant. Our modern lifestyles create so many problems due to waste and over-consumption. It is great to see people turn this around and use technology in a creative way to help the environment and, not incidentally, make some great shorts.

The summer sale is on with a 20% discount on the website — grab your pair!

 

 

How To Sleep Through the Heat

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how to sleep, relaxation, sleep cycles, sleep heat, summer sleep tips, yoga sleep, Yoga With Paul

Hot weather can throw off your sleep cycle. Especially if you’re not used to it, or are dealing with other stresses at the same time. On a hot night, it can be harder to relax, and the familiar comfort of cuddling under your duvet is downright unpleasant. Even if you turn on the A/C the change can affect your rest, cause your sinuses to dry out, etc.

Sleep is absolutely essential, though. Your mind and body need rest to maintain wellness. So it is important to prepare yourself and find ways to sleep through the heat! Here are six ways to get the rest you need.

Photo by Annie Spratt on Unsplash

Take a cool shower

A quick rinse under cool, but not cold water, will help you feel clean, cool and ready for bed. Don’t overdo it though, you don’t want to refresh yourself until  you’re not sleepy!

Use a chilled moisturiser

After your shower, slather on moisturiser that you’ve kept in the fridge. This will bring your skin temperature down even more. Try to use a natural substance like aloe that will add its own healing properties to your body.

Change your sheets

Be sure to sleep on light, 100% cotton sheets. They will help you stay cool and fresh.

Break out the cold water bottle

Fill a hot water bottle 2/3 full and pop it in the freezer for a few hours during the day. Then bring it to bed at night, making sure to keep it covered to protect your skin.

DIY air conditioning

If you don’t have an air conditioner, you can make your own by putting a roasting tin full of ice cubes in front of your fan. The evaporating ice will cool the air, and the fan will distribute it, making your room more comfortable.

Go gadget-free

Electrical devices generate heat. Minimise the amount of electronics you use in your room during the day, if possible, and be sure to switch everything off at night.

Share your best summer sleep tip in the comments!

Do Yogis Make Better Lovers?

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London yoga teacher, love yoga, yoga, yoga benefits, yoga relationships, yoga sex, yoga Valentine's Day, Yoga With Paul

On the eve of Valentine’s Day we’re bombarded with images that equate romance with chocolate, roses, champagne and satin sheets. There is nothing wrong with any of these but I doubt they make us better lovers in either the physical or emotional sense.

Yoga, on the other hand, may be the key to being a fantastic lover.

The Yoga Journal interviewed a range of experts and most agreed: yoga has the capacity to make people better lovers.

How?

First, by energising the body. Regular yoga practice tones the muscles, increases flexibility, builds stamina, cleanses the organs, and stimulates the endocrine system. This adds up to a supple, healthy body that can fully give and experience pleasure.

Second, by cultivating openness and mindfulness. This allows us to connect with lovers with greater passion and intimacy. We become more aware of their needs and desires, and more receptive and accepting of our own.

Third, by showing us the path to unity. Yoga means “unity” and what is love but a quest for profound unity with out loved one? To practice yoga is to break down the divisions between mind, body, and spirit, allowing us to be fully present in the moment

Has yoga changed your relationships? Share in the comments!

photo credit: Strelka Institute photo SPORTS TRAINING. YOGA (SPORTS) via photopin (license)

5 Step Self-Care Challenge

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meditation, mindfulness, philosophy of yoga, self-care, self-care challenge, yoga, yoga intention, Yoga With Paul

Self-care. Would you believe that in all the years of Yoga With Paul blog, I’ve never written a post with “self-care” in the title.

In a sense, the whole blog is about self-care, so you could say there is no need to spell it out. On the other hand, self-care is something we should be consciously embracing.

Why? Because otherwise self-care can turn from something positive into just another line on the to-do list. What I mean is, when we make a decision to take care of ourselves by going to yoga, eating clean, meditating, or taking time to do an activity we love, it enhances our well-being. We go to yoga with the intention of healing and energising our bodies. We eat choose wholesome food to build us up. And so forth.

If we forget about self-care, yoga becomes another task, eating right is just a duty, hobbies get shoved aside because we’re too busy or too tired.

In other words, intention is everything.

When we approach our life and practice with the intention of self-care we experience the world differently. By being aware and respectful of our own needs, we become more sensitive to the needs of people around us. We learn to slow down and not judge.

Here’s my 5-step self-care challenge:

1. Make a self-care inventory: What keeps you healthy, happy and sane?
2. Write a list.
3. Stick it someplace you can see it.
4. Next time you’re struggling, read that list and pick one thing to do for yourself.
5. Repeat as needed.

What’s your favourite self-care treat? Share in the comments or Tweet @YogaWithPaul

How to Eat Less Sweet

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cutting sugar, diet, healthy food, hydration, nutrition, weight-loss, yoga, yoga tips, Yoga With Paul

After weeks of chocolates, pudding, mince pies, mulled wine and biscuits you may be thinking about your sugar intake. The trouble with sweet stuff is 1) it tastes great and 2) sugar sneaks into all sorts of things you might not expect. In other words, it takes a bit of effort to cut down on sugar. It is worth it though. Sugar compromises the immune system, leads to energy spikes and crashes, and tempts us to overeat. When we reduce the amount of sugar we eat it makes room in our diet for nutritious food our bodies need.

Here are three ways you can eat less sweet.

Pack your lunch

As much as possible, eat food you’ve prepared yourself — even if it is the “same” as the shop-bought equivalent. A ready-made sandwich will probably have more sugar and salt than a homemade one; a pot of fruit-flavour yogurt has loads more sugar than plain yogurt with fresh fruit; and if you’re feeling munchy it is tempting to eat “nutritious” fruit and nut bars that are actually loaded with sugar. When you make your own food, you know exactly what goes into it, making it easier to eat less sweet.

Don’t drink it

If we’re not careful we can drink more sugar than we eat. Even if you avoid obvious sugar-traps like soda you can still get a lot of sugar from “good for you” alternatives like smoothies, fresh fruit juice, non-dairy milk, alcohol, and so forth. To truly cut out sugar, you pretty much have to just drink water! That is too extreme for most of us, and there drinks like smoothies have other positive health benefits. But it is a good idea to be mindful of what you drink and swap sweetened beverages for unsweetened drinks like Ugly, a fruit-infused sparkling water drink that has zero sugar.

Watch out for “healthy” alternatives

A lot of times we think that sweeteners like honey or agave are “better” than sugar, or that brown sugar is better than white. The truth is, they’re all sugar as far as our body is concerned. Though less processed sugars might be appealing for other reasons, they cause the same insulin response in our body, can lead to the same energy highs and lows, and have the same ability to trigger cravings. Be sure to include these types of sweeteners when you consider your total sugar consumption.

Got tips for cutting out hidden sugar? Share in the comments?

3 Spine Healing Yoga Poses

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spine healing yoga, spine twisting pose, yoga, yoga back pain, yoga healing, yoga poses, yoga postures, yoga tips, Yoga With Paul

Our spine is literally the backbone of our lives. It protects our spinal cord which transmits all the information our body needs to move, flex and function. It provides the single most important support structure in our body.

Because the spine is in constant use it is vulnerable to an array of problems. Muscular weakness or imbalance in other parts of the body can damage the spine. In turn, a stiff, painful or injured spinal column causes pain that reverberates through the body.

Yoga is a powerful tool for creating a healthy spine because it creates unity and balance. These three moves are especially useful for preventing and healing our backbones.

Spine-twisting pose (Ardha Matsyendrasana)

Sit with legs long in front of you. Bend right knee and place right foot outside of left knee. (You can keep left leg long or fold it in like a half-cross-legged seat.)

Wrap left arm around right leg and place right hand on the ground behind sacrum.

Breathe here for 5 deep breaths, then repeat on the other side.

Standing forward fold with shoulder opener (Uttanasana)

From a standing position, the body is folded over at the crease of the hip with the spine long. The neck is relaxed and the crown of the head is towards the earth. The feet are rooted into the earth. The toes are actively lifted. The spine is straight. The ribcage is lifted. The chest and the thighs are connected. The sacrum lifts up toward the sky in dog tilt. The fingers are interlaced behind the body and the palms are together. The arms and elbows are straight. The shoulder blades rotate towards each other as the hands move forward (away from the lower back). The gaze is down and inward.

Fish pose (Matsyasana)

Lie on your back. Your feet are together and hands relaxed alongside the body.

Place the hands underneath the hips, palms facing down. Bring the elbows closer toward each other.

Breathing in, lift the head and chest up. Keeping the chest elevated, lower the head backward and touch the top of the head to the floor.

With the head lightly touching the floor, press the elbows firmly into the ground, placing the weight on the elbow and not on the head. Lift your chest up from in-between the shoulder blades. Press the thighs and legs to the floor.

Hold the pose for as long as you comfortably can, taking gentle long breaths in and out. Relax in the posture with every exhalation. Now lift the head up, lowering the chest and head to the floor. Bring the hands back along the sides of the body. Relax.

Questions about the best postures for your spine? Ask in the comments or Tweet @YogaWithPaul