3 Steps to Breathe Away Stress

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breathe yoga, meditation, pranayama, stress relief, yoga breathing, yoga stress, yoga wellness, Yoga With Paul

Our bodies need a regular supply of oxygen yet strangely, when we are nervous or under pressure we often tend to hold our breath. Maybe it is some deep evolutionary connection to puffer fish, who swell up to appear bigger when faced with a threat!

Unlike puffer fish, swelling up isn’t going to scare away any of the stresses and strains of daily life. We need to breathe deeply and evenly, especially in moments of pressure.

Photo by Brian Yurasits on Unsplash

Holding the breath causes the muscles to tighten, which will trigger physical feelings of anger, strain and anxiety. It can also make us over-emotional. Oxygen depletion also notoriously affects the judgement, so can lead to bad decision-making.

In the yoga studio, we practice steady breathing. In the real world, it can be easy to forget as we rush from one place to another. These three steps will help you breathe stress away — and keep your brain functioning at its best.

Do Pranayama

Pranayama breathing isn’t just for the yoga studio. Any time you find yourself stressed, you can take a short break and do yogic breathing to help bring your body back to balance and your mind to tranquility.

“The breath and mind go together,” says Swami Karunananda, a teacher at Yogaville in Buckingham, Virginia, who specializes in using pranayama to deal with fear, anger, and depression. “If the breath is calm, steady, and even, so are we. If the breath is shallow, agitated, and arrhythmic, the mind won’t be able to concentrate.”

Talk a walk

Often our environment is a trigger for stress or anxiety. Talking a walk is a way to step out of the immediate situation and get our body moving in a rhythmic way. It is impossible to hold your breath long while you’re exercising! After a minute or two of walking you should find yourself breathing more evenly. As your body warms up you should find you are naturally taking full, even breathes to fuel your effort. The added benefit is that endorphins will kick in, helping soothe your stress and giving you a better perspective on the situation.

Meditate

Meditation is a practice that can free us from repetitive thoughts and excessive worry. Sitting quietly and breathing might seem impossible to do if you’re super-stressed but if you try, even for a few minutes, simply concentrating on the in-and-out breath, you will find your mind slowing down. Gradually, you will be able to see things in a different light and feel  more in control of your emotions and responses.

Read more: How to begin a meditation practice, Guided meditation for your body

Yoga With Paul Workshop 26 Jan

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advanced yoga, Bikram workshop, Hot Yoga South, London yoga, London yoga workshop, posture clinic, Vinyasa workshop, Yoga With Paul, yoga workshop

I’m teaching a workshop from 15:30-17:30 on Sunday 26th January at
Hot Yoga South in Balham

This is a great opportunity to give your practice a boost, whether you’ve been hitting the studio regularly during January or are still struggling to find your groove after the holidays.

A master class might sound daunting but really, it is a lot of smiles, laughter, and a relaxed atmosphere. It is open to all levels. We practice for improvement, not perfection.

As a yogi, it is easy to fall into two categories: thinking you aren’t good enough for a workshop, or thinking you’re so good you don’t need a workshop.

Both of these can lead to missing out on the benefits and fun of a workshop, where you can focus on improving specific postures and really going deeper into your practice.

Everyone can benefit from the focus and pace of a workshop. It is a space where you can experiment, ask questions, and gain a better understanding of the postures. As you learn more about how and why we move certain ways, your practice matures and you find even more energy and satisfaction.

Book online! See you there. 

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.

Warm Up with Hot Yoga

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Bikram yoga, daily yoga, hot yoga, vinyasa yoa, Warm Flow Yoga, winter yoga, yoga motivation, yoga studios, Yoga With Paul

Mid-January is in the running for the dullest part of the year. The holidays are truly over (except for the credit card bills and the not-quite-sure-what-to-do-with gifts), the days are short — and short on sunshine — and all we have to look forward to is February.

With that in mind, why not take yourself out of the chill and gloom and into the warm, toasty, inviting environment of a hot yoga studio?

While home practice is great there are times when the literal and metaphorical warmth of hot yoga is invaluable. The energy and inspiration of being with fellow practitioners while actually being hot will radically energise and rejuvenate you.

Warm up!

To get the most out of your hot yoga practice arrive early and spend a few extra minutes getting warmed up before the class starts. Remember to dress warmly on the way to the studio to avoid shocking your body with the temperature contrast.

During class be aware that your back and hamstrings might be particularly tight. Take your time getting into postures, focus on maintaining calm even breathing, and make smooth transitions — moving out of the posture the same way you went in.

Open up!

After the social whirl of the holidays lots of people retreat and take a break from going out in January. While there is nothing wrong with having some chill time at home, it is important to not allow yourself to feel isolated. Hot yoga is the perfect balance of being around people without too much social pressure (not to mention, it’s inexpensive!)

Loosen up!

Our bodies tend to freeze up in cold weather. Our muscles get tight and this affects our mind as well as our physical body. It can make us more rigid, less creative and less mobile, inside and out.

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.

Read more: Yoga inspiration – Hana, Seasonal yoga adaptations

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

 

 

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!

 

 

Wishes for a Peaceful Mind

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Buddhist scripture, calm yoga, yoga meditation, yoga mindfulness, yoga peace, yoga philosophy, Yoga With Paul

As we celebrate the holidays, however we do so, let’s take a moment to centre on the mind and the power it holds.

Photo by JOSHUA COLEMAN on Unsplash

The Buddhist scripture Dhammapada tells us:

“Mind precedes all mental states.
Mind is their chief; they are all mind-wrought.
If with an impure mind a person speaks or acts
suffering follows him like the wheel that follows the foot of the ox.

Mind precedes all mental states.
Mind is their chief; they are all mind-wrought.
If with a pure mind a person speaks or acts
happiness follows him like his never-departing shadow.”

Dhammapada 1: 1-2

Happy, sad, confused, joyous — the key to our experiences is in our mind and attitude. Yoga is one of the ways we can hold ourselves in the space of a pure and peaceful mind. Let’s embrace that mindfulness, and share it with others this season.

Happy holidays to you all, with peace and love.

Namaste.

Photo by Christopher Campbell on Unsplash

 

Alternative 12 Days of Christmas

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alternative Christmas, calm Christmas, clean eating, mindfulness, seasonal yoga, yoga Christmas, yoga holiday, Yoga With Paul

We’re 12 days away from 25th December!

As we make our way through the inevitable hustle, bustle, stress and excitement of the last weeks before Christmas, here are 12 ways to make this holiday season truly blessed.

Photo by Heidi Sandstrom. on Unsplash

1. Give a gift to a stranger: simply smiling at someone on a busy street or in a crowded queue can brighten their day – and yours.
2. Drink more (hot tea): warm yourself inside and out with a warming infusion.
3. Rise and shine with sun salutations.
4. Practice gratitude for all the blessings in life.
5. Let go of expectations.
6. Make time for yoga! A session of warm vinyasa or hot yoga is especially energising this time of year.
7. Explore street markets, Christmas fairs and small shops for unique gifts.
8. Cosy up with stylish sustainable home goods.
9. Make a big pot of spicy soup and sip it for lunch and dinner.
10. Remember, the biggest changes start with the smallest steps.
11. Discover the power of mindful shopping.
12. Stock up on delicious organic foods for a healthful, indulgent holiday meal.

Share your tips for a happy, healthy, peaceful holiday in the comments!

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