4 Ways to Make a Bad Day Better

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bad days, expectations, gratitude, pranayama stress, stress, yoga music, yoga negativity, yoga positivity, Yoga With Paul

Bad Days. We all have them occasionally. It might be illness, work, the weather, returning to routine after a sublime holiday (ahem!) or even for no particular reason.

When we wake up on the proverbial wrong side of the room it’s easy to stay grumpy. After all, aren’t we entitled to feel rubbish? We’re having a bad day!

While we are entitled to feel what we feel it is important to distinguish between things that help and things that hinder. Making space for unpleasant emotions is a positive, necessary step to moving through them; wallowing for the sake of it is not.

Photo by Matthew Henry on Unsplash

Here are four ways to make a bad day better (without faking it)

Check your expectations

A lot of times, when we perceive something as negative, it is simply that it doesn’t match up to our expectations. When you’re feeling out of sorts about something, stop and reflect on whether you are demanding too much of the situation. Sometimes, a simple acknowledgement that the world doesn’t run to our schedule is enough to help us lighten up and let go of our unhappy mood.

Slow down

The constant rush of daily life can create a feeling of anxiety and discontent — even when nothing specific is wrong. If you are irritable or frustrated for no reason you can put your finger on, slow down. Instead of hurrying to get all of it done (whatever it is) take a few minutes to move deliberately, noticing your breath and heart rate. Spend a few minutes doing Pranayama breathing to calm your body.

Play a tune

Music is a great way to calm our minds and boost our mood. Upbeat styles like pop and dance will lift your spirits almost despite you — even more so if you spend a few minutes bopping along! Reflective soul or chilled out sounds can soothe the stress of a bad day, helping you regain perspective.

Be grateful

Gratitude increases happiness. No matter how sideways your day is, there are always reasons to be grateful. Sometimes it’s tempting to sulk for a while but truly, we are all blessed, and taking the time to acknowledge it tends to shift those self-pity tendencies. If you can’t think of anything big to be grateful for, be grateful for little things: friendship, good food, safety, shelter.

What are your best tips for overcoming the blues? Share in the comments!

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!

Goals – Integrate don’t Isolate

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#yogagoals, integrated goals, isolation, mindfulness, New Years Resolutions, stress relief, well-being, wellness, Yoga With Paul

I’ve been thinking a lot lately about how we approach our life and activities — and the affect it has on how we reach our goals.

Our culture is very focused on milestones and landmarks. We make to-do lists and set specific tasks to complete. This can help keep us focused and productive. It can also lead to a “forest for the trees” myopia where we get so focused on small goals we forget the bigger picture.

Ask yourself: are your goals integrated or isolated?

Integrated goals support well-being and create positive structure

Integrated goals are part of a big picture, they keep the whole scope of your life in the frame, and are designed to help you gradually work towards long-term achievements. An integrated goal, for example, might be to enhance your well-being by doing x number of yoga classes per week. You choose the number based on your other priorities and needs, and you are attentive to the way each of them interacts.

Isolated goals are usually short-term, and focus on a single outcome. For example, I’m going to lose three kilos by July. There is nothing wrong with a specific aim unless it doesn’t take into account the other needs and demands in your life. Maybe losing that much weight is wrong for your body type, maybe you need to do work around emotional issues with eating, maybe you need to address work stress that is trapping you in a cycle of busy-ness and poor eating.

If we are going to achieve positive change in our lives, we need to be honest with ourselves. Quick fixes, such as losing weight, taking up a hobby, or even practicing yoga, can paper over deeper issues.

When we’re constantly rushing to tick off a to-do list we don’t have time to be present with ourselves or cultivate the mindfulness we need to create something new.

As you face the new year, check in with yourself, study your goals, and make sure they are integrated in a way that will promote well-being and happiness.

Share your goals in the comments!

You Are Enough, Right Now

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essays, Heather Havrilesky, meditation, mind-body, mindfulness, What If This Were Enough?, yoga, Yoga With Paul

I came across these beautiful paragraphs in an essay called The Miracle of the Mundane. It’s from Heather Havrilesky’s new book What If This Were Enough? which is well worth reading if these wonderful words are anything to go by.

She doesn’t mention yoga, but what she’s talking about — presence, mindfulness, tranquility amidst the bustle — are mental and emotional states that yoga helps cultivate. Through practice, we learn to trust our minds and bodies and exist in the present moment. With every breath, we connect to ourselves and free ourselves from distraction.

Many of us learn to construct a clear and precise vision of what we want, but we’re never taught how to enjoy what we actually have. There will always be more victories to strive for, more strangers to charm, more images to collect and pin to our vision boards. It’s hard to want what we have; it’s far easier to want everything in the world. So this is how we live today: by stuffing ourselves to the gills, yet somehow it only makes us more anxious, more confused, and more hungry. We are hurtling forward — frantic, dissatisfied, and perpetually lost.

Our bewildered state doesn’t just injure us individually; it impedes our ability to work together for a better world. We can’t stand for justice and effect change until we’ve learned to push away empty temptations, shiny dead ends, and trivial distractions. As long as we’re perpetually assaulted by a barrage of news and tweets and texts, as long as commercial messages and smooth brands and profit-minded discourse are our only relief from our insecure realities, we’ll never develop the ability to live in the present moment. We have to cultivate compassion for ourselves and each other. We have to connect with each other in genuine and meaningful ways. But we also have to relearn how to breathe in the late summer air and feel the sunshine, to admire the swelling pink clouds and shut out the hiss of truck brakes, to sit on the ground and look up at the trees without looking ahead to what we’ll post on Facebook about it.

Read anything inspiring lately? Share your recommendations in the comments!

How To Do: Surya Bhedana

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breath yoga, how to breathe, meditation tips, mindfulness, pranayama, surya bhedana, yoga breathing surya bhedana, yoga teacher, Yoga With Paul

Pranayama is a fundamental element of yoga. Through the breath, we cleanse, refresh, and detoxify the body. Controlling the breath also helps us calm our minds, reduce stress, and learn to remain at peace in difficult situations.

Photo by Max van den Oetelaar on Unsplash

Surya Bhedana Pranayama is a type of breathing where you inhale through the right nostril and exhale through the left.

In Hatha yoga philosophy, each nostril has different energies. The right nostril is linked to your physical energy, so doing Surya Bhedana is a great way to refresh and activate your body. It also aids the nervous system and stimulates the digestive system.

On a mental level, doing Surya Bhedana is a great mindfulness practice.

The steps are simple:

• Block your left nostril.
• Inhale slowly and deeply with your right nostril.
• Block your right nostril.
• Exhale through your left nostril.

As you do this, envision the air circulating in your body, forming a cleansing rhythm that washes through all your muscles, organs, and cells. If you find seated meditation difficult, this is a good practice because you are concentrating on the in and out-breath, and blocking each nostril in turn.

You can do this anytime for two or three minutes to release tension and rejuvenate.

Questions or thoughts? 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!

 

3 Ways to be Patient

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calming yoga, changing habits, mindfulness, patience, philosophy of yoga, yoga patience, Yoga With Paul

We all need to be patient, sometimes. But modern live seems to demand constant action and movement. We are bombarded with advice on how to be switched on, go for the goal and give 110%. There is so much to do, it is easy to forget the importance of patience.

Learning to be patient is part of the path to developing perspective, calm, and acceptance. It probably doesn’t come naturally though. Patience, like anything else worth doing, requires practice. Here are three ways to cultivate patience in your life.

Breathe

When we get stressed or impatient the first thing that happens is our cardiovascular system revs up. Our heart pumps, our breath comes faster. If we want to stop reacting with irritation, the first thing to do is calm the physical response by controlling the breath. Use your knowledge from yoga and consciously focus on breathing in and out at an equal tempo. You can count to four on the in-breath and four on the out-breath, or choose some other cadence. Breathe calmly and evenly to tell your body there is no cause for alarm.

Imagine

It is human impulse to find targets for our impatience. Sometimes it is something inanimate, like a ticket machine, other times we take our frustration out on the people around us. This not only fuels our bad feeling, it creates a cycle of negativity. To break it, imagine what lies behind the situation. Maybe the person who cut the queue is a parent with a sick child, struggling to get through the day. Maybe the person who squeezes into the Underground and steps on your toes is a future friend (or lover). Sure, it’s a long shot, but we all imagine how things could be. Why not imagine something positive?

Appreciate 

When life seems to conspire against you, take a minute to think of all the way life conspires for you. We are surrounded by so many blessings: materially, emotionally, physically, and spiritually. Yet somehow, it is easier to focus on what we don’t have. That is part of consumer culture, of the culture of “aspiration”. If that works for you, good. If it doesn’t (and I suspect, for many of us, it doesn’t) let it go. Let go of what doesn’t serve you. Instead, genuinely and sincerely embrace and appreciate the gifts in your life.

What is your best tip for being patient? Share in the comments!

 

 

 

Breathe Clean – Natural Air Fresheners

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breath yoga, cleansing, DIY air freshener, essential oils, hypoallergenic, natural air freshener, natural ingredients, Yoga With Paul

Most of us are conscious of what we put in our bodies in terms of food and drink,  as well as the type of cosmetics or grooming products we use. We avoid preservatives, artificial flavours and colours, parabens, and other potentially harmful substances.

But what about the air we breathe? Lots of us don’t think twice about spending time in heavily scented environments, or using conventional air fresheners in our homes or vehicles (though if, like me, you bike most places, that ‘s not an issue!)

Shop-bought air fresheners are packed with chemicals. Scientific American reported:

Some of the most offensive ingredients—volatile organic compounds (VOCs), benzene and formaldehyde—can cause headaches and nausea and aggravate asthma, and have been linked to neurological damage and cancer.

Perhaps even more worrisome, though, are dispersants known as phthalates that cause hormonal and reproductive issues, birth defects and developmental disorders. A 2007 review by the non-profit Natural Resources Defense Council (NRDC) found that 12 out of 14 widely available air fresheners contained phthalates.

This should be enough to get you to put down the spray can and consider alternatives for creating a fresh-smelling home, office, car or yoga studio.

The following super-simple recipe from The Prairie Homestead lets you mix your favourite essential oils into a natural, non-toxic spray that you can feel comfortable using any time, without worrying about the health risks.

DIY Air Freshener Spray Formula:

• 180ml water (I use tap water, but distilled is fine too)
• 2 tablespoons vodka, rubbing alcohol, or real vanilla extract
• One of the essential oil combinations below

Place all ingredients in a 240ml spray bottle, shake well to mix before use.

1. CITRUS MINT AIR FRESHENER SPRAY

• 10 drops wild orange essential oil
• 8 drops peppermint essential oil

2. SWEET LAVENDER AIR FRESHENER SPRAY

• 10 drops lavender essential oil
• 5 drops chamomile essential oil
• Use 2 tablespoons real vanilla extract in place of the 2 tablespoons of vodka.

3. SUMMER CITRUS AIR FRESHENER SPRAY

• 5 drops wild orange essential oil
• 5 drops lemon essential oil
• 5 drops lime essential oil
• 5 drops grapefruit essential oil

For more essential oil combinations, read the original post at The Prairie Homestead.

Share your favourite essential oils in the comments!

3 Ways to Receive

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compassion, gifts, giving and receiving, mindfulness, openness, yoga, yoga giving, yoga unity, Yoga With Paul

Be receptive

We often think of giving purely in terms of being the giver. We’re taught that “it is better to give than to receive” but what about the other half of the equation? We can’t give unless there is someone to receive. Which means that receiving is equally important, and equally worthy of being celebrated. Being a good receiver, though, takes practice.

 

We can cultivate the gift of receiving through yoga, which teaches us three key steps: mindfulness, openness and unity.

Mindfulness

The first step in being a good receiver is knowing our own minds. There are many beliefs and fears that hamper our ability to accept gifts. We can feel we are unworthy, not like the gift, dislike the giver, or worry that there are strings attached. When we feel any resistance to a gift, we need to practice mindfully seeking why that is. We need to challenge our knee-jerk response of non-receptiveness.

Openness

Through mindfulness we can achieve the openness we need to be a good receiver. We cannot hold a gift in a closed hand, and we cannot receive if we have a closed mind and heart. Opening up means setting aside our insecurities (“I don’t deserve it”), ego (“It’s rightfully mine”) and fears about reciprocity (“I can’t repay this”). It allows us to look at the gift itself and the intention behind it. With a mindset of openness we are able to accept things in the moment and in the spirit of kindness.

Unity

Yoga means unity and it guides us to understand that there is no separation between “giver” and “receiver”. As long as we think of them as opposites, we will not give or receive in a true, heartfelt way. The truth is that giving and receiving are united; they are simply different expressions of a single interaction. They are like inhale and exhale: both parts form the breath, the breath could not exist without both.

Received a beautiful gift? Share in the comments!

 

 

 

April Vinyasa Workshop

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Hot Yoga South, London hot yoga, London yoga studios, London yoga workshops, Vinayasa flow, Vinyasa workshop, Vinyasa workshop London, vinyasa yoga, Yoga With Paul

Mark your calendars for Saturday, 22 April, 2-4PM so you don’t miss a one-of-a-kind Yoga With Paul Vinyasa Workshop at Hot Yoga South in Balham, for all levels.

The Vinyasa workshop is a chance to go deeper into the practice and understanding of poses, allowing your body and mind to experience a new level of awareness. They are also a lot of fun. In keeping with Saturday schedule we approach it with a playful attitude. Hey, it’s the weekend! We focus on enjoying the moment and appreciating these two hours as a time dedicated to our well-being and happiness.

We’ll do standing postures and flow to the floor; meditate; practice the breath; and settle into deep relaxation at the end so you leave refreshed and ready for anything.

The workshop is all about connection and interaction. It is for all yogis, at all levels. Just come, participate, and let the good Vinyasa vibes flow!