The Anjali Mudra

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Anjali mudra, Hatha yoga, philosophy yoga, Sanskrit, spiritual yoga, yoga mantras, yoga mudras, Yoga With Paul

What is the Anjali Mudra?

At the end of every class we put our hands together to say Namaste. That gesture is the Anjali mudra. The word mudra is Sanskrit for seal, mark or gesture.

Mudra is used in ceremonies and dance, and frequently shown in sculpture and painting. In statues of Buddha, for example, the characteristic hand positions are different mudra.

According to Encyclopaedia Britannica a “mudra acts as a kind of visual ‘seal,’ affirming a mystical or magical vow or utterance, such as a supplication to ward off evil. A mudra often accompanies the spiritual utterance known as the mantra.”

Mudras and mantras are a key part of the practice of yoga. They connect us to the spiritual traditions of yoga, affirm our dedication, and enhance our energies.

The Anjali mudra is special because joining the palms connects the left and right sides of our brain. It promotes unity — which is the goal of yoga — and expresses respect for those around us. Bringing our hands to our heart is an acknowledgment of our spiritual and emotional core, and our willingness to open and connect to others.

This holiday season, let’s practice Anjali mudra mindfully. Let’s connect our brains, hearts and spirits to the benefit of ourselves and those around us.

Read more: Namaste, The Gift of Metta, and Om Mani Padme Hum Mantra

4 Relaxing Upper-Body Yoga Poses

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child's pose, hot yoga, spine twisting pose, standing forward bend, vinyasa yoga, Wide-legged forward bend, yoga asanas, yoga poses neck, yoga poses spine, yoga relaxation, yoga shoulder, Yoga With Paul

During the colder weather it is easy to unconsciously tense up, especially in the upper body. Areas like our neck and shoulders can get stiff, leading to discomfort.

One of the  best ways to stay relaxed and flexible during winter is to maintain a regular yoga practice. Hot yoga or warm vinyasa flow are good options to keep your whole body moving comfortably.

These four relaxing upper-body yoga poses release tension in the neck, shoulders and spine, to ensure you stay balanced, flexible and strong.

Standing forward bend (Uttanasana)

This is a wonderful, gravity-fuelled stretch for the shoulders and neck. 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.

Twist your way to a more relaxed upper body

Wide-legged forward bend (Prasarita padottanasana)

The wide-legged forward bend lets gravity stretch your spine and neck, creating space and flexibility. The key is to take a wide stance then fold forward from the hips, keeping your spine straight and letting the weight of your head pull you towards the floor. Keep your belly tight, thighs engaged and weight on your toes to permit maximum extension.

Spine Twisting Pose (Ardha Matsyendrasana)

It is important to work your neck through a full range of motion: up, down and side-to-side. Spine twisting pose is fantastic for increasing the flexibility of your whole spine, right through the top of the neck. The important thing to remember is to keep your head level. Don’t throw your chin over your shoulder, it can do more harm than good.

Child’s pose (Balasana)

Round out your upper-body mini-yoga session with a meditative rest in child’s pose. It opens your upper body and brings 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 you to tense up in the first place.

Read more: Seasonal yoga adaptations, Benefits of forward bends

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!

The Power of Screwing Up

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philosophy yoga, positive thinking, power screw ups, self-awareness, yoga mindfulness, yoga mistakes, Yoga With Paul

Screwing up can be frustrating, embarrassing or just plain inconvenient. But it can also be a powerful reminder of some very important truths.

Most of us invest a lot of time and energy in getting things right. It is often part of the reason we do yoga: to enhance our physical and mental health, to concentrate better, be more productive, be stronger.

These are positive things and, obviously, life is easier when the day goes to plan.

When we mess up — make a mistake — it can feel like a disaster. We miss a train, flub a presentation, draw a blank in an interview, say something we wish we hadn’t.

Photo by chuttersnap on Unsplash

Suddenly our carefully managed scheduled and self-image is shaken. Yet, if we let go of our frustration and need for control, something powerful can happen.

Screw ups interrupt out routine

It is easy to get caught in the go-go-go of plans, routines and activities. We start to subconsciously believe that things must be a certain way, and run on a certain schedule. Screwing up jolts us out of this fixed mindset, because we have to address an unexpected situation. This can give us a break, or lead to a necessary reappraisal of how we do things.

Screw ups increase our compassion

When we feel like we have everything in order and under control it is a small step to being frustrated or annoyed with people who aren’t. If I can manage, we think, why can’t they? Mistakes remind us that we’re humans, among other humans, and we all have the occasional fall from grace. This awareness can increase our compassion, reminding us that other people struggle and deserve our kindness and consideration regardless.

Screw ups make space for something new

Mistakes are hammers that crack open the boxes of our fixed ideas and plans, making space for something new. It might be the new gallery, shop or park  you discover when you take a wrong turn on a journey; the new friend you make when you have to ask someone for help; or the new skill you learn as you respond to an unexpected situation.

What have you learned from a screw-up? Share in the comments!

 

Inspired: Keith Haring and Antony Gormley

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Another Place, Antony Gormley, Crosby Beach, daily yoga, Keith Haring, Royal Academy of Arts, Tate Liverpool, yoga practice, Yoga With Paul

We all need inspiration! It can be found in yoga, friendship, art, music… the list is endless, but there is no doubt we need to refuel our emotional, intellectual and spiritual engines on a regular basis.

As part of my birthday celebrations, I decided to take a road trip with one of my best friends to Liverpool to check out two incredible artists.

Coming from a creative background in fashion and dance, I always make time to visit exhibitions which inspire my own creativity. One of my very favourite graffiti and pop artists, Keith Haring had a exhibition of his work at Tate Liverpool.

The exhibition showcases more than 85 artworks including paintings, drawings,  posters, photographs, and videos. What an exciting vibrant, playful exhibition it was! Haring was an artist and an activist who reached multiple audiences with his ideas and techniques — above all, transmitting his energy and spirit in public spaces.

The Keith Haring Foundation collaborates with fashion designers to this day, keeping his art alive and engaging for every new generation.

Haring, photo: Paul Dobson

 I also had the opportunity to see the Antony Gormley exhibition at the Royal Academy and his ‘Another Place’ installation on Crosby Beach, Liverpool. The art is incredible, interactive, and the installations are enormous in size — hanging in space within space.

His cast iron, sculptural self-portraits are on display at Crosby Beach. More than 100 life-size figures are spread over three kilometres of beach, looking out to the horizon. The first, startling impression is of real people standing there, gazing out to sea.

It is incredible to see them at low tide then can watch the tide come in and see them slowly disappear, which is left to the imagination.

Paul at ‘Another Place’

Viewing these imaginative and incredible exhibitions inspired me to think of the connection between yoga and creativity. My — our — daily practice is a practice of being aware of space and process. This is fundamentally linked to art, which also offers us another way to see and experience the world we move through.

The way we view ourselves and move in space changes the way we see ourselves, and our world. To this end, we should keep our mind and body alert — through yoga practice, through art, through experience, through relationships — so we are constantly finding new and enriching experiences in every day life.

Read more: Three yoga poses to open your heart, Creativity in action

Yoga Holidays With Paul 2020

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yoga abroad, yoga holiday Cyprus, yoga holiday Portugal, Yoga Holiday With Paul, yoga summer holiday 2020, Yoga With Paul

Yoga Holiday With Paul 2020 is live!

The dates for our annual retreats will be:
Algarve on 19-26 June 2020 and Cyprus on 11-18 September 2020.

Get ready to head to the sunshine next summer for a wonderful week of yoga, music, cleansing foods, laughter, dance and blissful beaches.

Choose one, or join us for both!

YHWP 2019 

Students say…

“I absolutely loved it. Everything exceeded my expectations. I will definitely come back next year.” – Liz

“The holiday is stunning. The food and the setting are just beautiful.” – Serena

“Paul is a very calm instructor who makes you feel relaxed. He would remind us to breathe deeply before stretching and
turning. He is funny and engaging. I thoroughly enjoyed the sessions.”  –Rung

“The retreat helped me let go/leave behind the hustle, bustle routine of my busy life. I decided to turn off my mobile phone, clear my mind and just relax.” –Elke

To reserve your place email: YogaHolidayWithPaul@gmail.com

Yoga Inspiration: Hana

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hot yoga, Hot Yoga South, London hot yoga, vinyasa yoga, yoga disability, yoga every body, yoga practice, Yoga With Paul

One of the great gifts of teaching is meeting incredible human beings whose spirits move and inspire us. Hana, whom I am fortunate to teach, is one of these beings. She is a person who moves through the world with quiet courage and whole-hearted dedication.

Hana, as she will tell you herself, is shy. This itself would prevent most people from showing up to practice yoga, but Hana does not retreat.

Hanako & Paul in Triangle Pose

Her first class was at Hot Yoga South 10 years ago. Since then, she has practiced on a regular basis about four times a week.

Like many of us, Hana found yoga a comfort and aid in helping her mother cope with cancer. Amidst the inevitable sorrow and pain of that experience, it provided the opportunity to meditate, confront the difficult emotions and see the positive.

Unlike many of us, Hana has an additional obstacle in the form of a disabled right leg. Yoga helped her cultivate strength and self-assurance.

“I accept that my body is this way,” she says. “Practicing yoga, I found the confidence to like my body and be strong and walk with pride.”

As her friend, and teacher, it is humbling and uplifting to witness her practice. When I hear people complaining during yoga class, I want to say: Look at Hana! She’s always there, getting on with it. True warrior style!

Despite her physical constraints, she is not confined or afraid. More important, her spirit is free and empowered. Hana says yoga is her “life” and she is a great example of how each of us can make our own lives better through dedication to our practice.

Hana’s top 5 yoga tips:

1) Be present: I always think, “Today’s the last day. Today’s my final class. Do your best now.”

2) Focus on progress: I couldn’t even stand on the yoga mat before. Now I have balance.

3) Let yoga teach you: Yoga practice is life practice.Yoga is my teacher.Yoga is always there to help & support you.

4) Challenge your limits.

5) Never quit: Keep on. Try. Try again.

For more on yoga for all abilities read: Yoga and disability – an interview

Seasonal Yoga Adaptations

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autumn yoga, healthy living, hot yoga, seasonal yoga, sustainable living, vinyasa yoga, Yoga Holiday With Paul, Yoga With Paul

After a beautiful summer marked by two amazing Yoga Holiday With Paul retreats it can be hard to get into an autumn/winter routine.

As you may have noticed from my previous blog, I’ve been thinking a lot about how to navigate rainy days and other winter hazards! The secret is, I think, to embrace the seasonal changes and adapt our yoga (and hence our lifestyle) to them.

How do we do that?

The first thing is to release expectations. Those sticky, stubborn expectations creep up all the time. We promise ourselves we’ll do things a certain way, tick a certain number of items off our to-do list, look a certain way.

Instead of trying to maintain a summer schedule, let’s slow down and focus on what is important: yoga, friendship, hot cups of tea and cosy evenings with loved ones.

Winter can be a time to recharge and rejuvenate. It is an opportunity to rest, eat warming hearty whole foods, maybe clean out those cupboards you’ve been meaning to get to, or catch up on those books you’ve been wanting to read.

Let your yoga practice adapt to the season. Do more warm or hot yoga, make sure to do breath of fire on cold mornings! Treat yourself to a toasty new jacket or leggings for that dash to the studio. Relax, embrace the season and savour the changes.

Read more: Sustainable winter warmth, Winter yoga – wrap up warm

 

When Not To Do Yoga

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personal development, yoga healing, yoga mental health, yoga mindfulness, yoga positivity, yoga well-being, Yoga With Paul

Yoga is amazing so, the more the better, right?

Yes. Except when it’s not. Sometimes, we don’t need to do yoga. Sometimes, we need to do something different entirely, or need to do a different kind of yoga.

I got to thinking about this reading a post called “Yoga poses I simply can’t do, and what I do instead“. The point of the article is simple: not everyone has the same body so we can’t all do the same yoga poses in the same way.

Photo by Ümit Bulut on Unsplash

Some of us need to modify postures a little, or a lot. Or substitute for another pose. Or just park on the mat and take a breather in child’s pose. None of us should ever feel bad about this, or like we’re doing it wrong.

This applies beyond the studio, too.

There are times when, for our own well-being, we shouldn’t do yoga. The whole point of yoga is to learn to flow with our bodies, ourselves, and our circumstances. If we do it in the wrong situations, or use it to mask feelings that need to be addressed, we muddy its purpose and create an unhealthy energy in our practice.

When should we not do yoga?

• When we are under-nourished.
• When we are exhausted.
• When we have an urgent responsibility.
• If we are using it to block or avoid painful emotions.
• If we are using it to feel superior or powerful.
• If we are using it to punish ourselves.
• If we are chasing an unrealistic body image.

In these emotional states, we need to be honest with ourselves and brave enough to address the real issues. Yoga is a beautiful, healing, energising tool to help us through life. If we try to make it a shield or a weapon against the things we find difficult or scary, we distort its meaning and our relationship to it.

The ethos of yoga is unity and compassion, with starts with ourselves. We should always practice in a spirit of wellness and harmony, not anxiety or evasion.

Share you thoughts on when not to do yoga, in the comments.

 

4 Hydrating Autumn Infusions

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autumn recipes, autumn yoga, Ayurveda tea, healing teas, herbal teas, hydration yoga, natural immune boost, yoga immune system, Yoga With Paul

Autumn is on its way! Preparing your body for the change of seasons is critical to maintaining your health, energy and positivity as the days get shorter and colder.

Staying hydrated is key to health year-round, but it can get more challenging as the weather cools and you are less inclined to reach for a cold bottle of water. While regular tea and coffee are appealing, they also have a diuretic effect and excessive intake can jangle your nerves.

Instead, embrace the calming, healing properties of infusions based on herbs and spices, which offer a warming, flavourful way to get your liquids.

If you want to get all fancy you can seek out special herbal blends, or make your own. Personally, I find good-quality boxed teas hit the spot, and are less fussy than attempting to do it yourself. However, here are a couple of easy DIY infusions to try too!

Four Hydrating Autumn Infusions

Photo by Mike Kenneally on Unsplash

Thyme, rosemary and mint

These three herbs are all wonderful for digestion, and quite a tasty blend. To make this infusion, I use store-bought mint tea bags and add a generous pinch of each dried thyme and dried rosemary, then let infuse for several minutes.

Lemon, ginger and cinnamon

This is a classic that will invigorate your body from the inside out. Lemon and ginger offer antioxidants and stimulate digestion, while cinnamon is reported to balance blood sugar. If you’re suffering a cold or ‘flu, add raw honey for extra soothing.

Heartwarming Yogi Tea

This Ayurveda-based Yogi Tea blend is packed with warming ingredients like ginger, chilli, cloves and black pepper. Delicious on its own or with a splash of non-diary milk.

Elderberry & Echinacea Pukka Tea

This is a great autumnal blend that combines the tartness of elderberry with the immune defending powers of echninacea. Great to see you through the inevitable onslaughts of cold-weather germs!

What’s your favourite autumn infusion? Share in the comments!