5 Habits for a Brighter World

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attitude, clean eating, compassion, energetic healing, healing yoga, mental health, mindfulness, positive energy, positive yoga, yoga, Yoga With Paul

These past few months have brought a lot of challenges.

Through them, I’ve been inspired by the energy of my friends, students and fellow yogis who keep finding ways to move forward, act with compassion and share their light with the world. Believe me, friends, the world needs this light.

Everyone has their unique story, gift and energy but there are a few habits that people who shine seem to share. Let’s call them, five habits for a brighter world.

Keep smiling!

Act, don’t react

One thing I notice about positive people is they are active. They don’t wait around for the perfect moment or situation to arrive, they just do what they do. When things get rocky, they don’t get into a flap. Instead, they focus on what’s important and let the storm pass.

Make time for yourself

The kindest, most generous people I know are not martyrs. They don’t put other people’s agendas first and they don’t minimise their own needs. To the contrary, they take time to do yoga, laugh, go for lunch, read books, or whatever else feeds their spirit. Because they feel well and happy, they are able to transmit that energy to other people.

If you can’t see the bright side, see the funny side

People can be frustrating. Life can be ridiculous (or tragic). These are facts. The people who thrive anyway seem to be the ones who can find the humour (dark or not) in the vagaries of the day-to-day. That doesn’t mean you have to be happy about everything that happens, just that you can look at things from a different perspective.

Feed the good in you

People who have positive energy literally feed it with good things. Eating well is essential if you’re going to feel well, and you have to feel well before you can share that goodness with anyone else. This means making time to eat and enjoy food, it means creating healthy food rituals, it means celebrating and savouring the things that nourish you.

Try something new

The folks who have energy and enthusiasm tend to be the ones who are always exploring. They aren’t stuck in ruts. They enjoy learning new things, seeing new things, discussing new ideas. They challenge themselves to get out of their comfort zone and try something different. This willingness to change, to be a beginner, to experiment, makes them open-minded and flexible. It also creates the opportunity for new connections and experiences — which gives them a chance to spread their good vibes even further!

What are your top tips for fostering positive energy? Share in the comments!

 

 

4 Ways to Boost Your Motivation

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emotional energy, healthy eating, motivation, self-care, yoga daily, yoga fitness, yoga motivation, yoga nutrition, Yoga With Paul

Sometimes, doing the right thing is hard. Sometimes, doing anything is hard.

Motivation, like willpower, is a finite resource. We often start the day full of plans, excited about what we want to do, and then find ourselves losing focus and energy. Sometimes, conversely, we start feeling slow and distracted but find our stride.

What makes the difference when we’re feeling lackluster and like nothing matters?

It turns out that there are (at least) four ways to boost your motivation in a healthful, positive way — allowing you to accomplish more and feel better.

Photo by Brooke Lark on Unsplash

Fuel the engine

Have you ever notice how your motivation seems to trickle away as lunch or dinner-time approaches? Our bodies need energy to run, which means we need FOOD. Like a vehicle, if we run out of fuel nothing the engine stops.

Hectic schedules can make it difficult to keep regular meal times but it is critical you eat often, and enough, to keep your mind and body in motion. Packed lunches, dried fruit and nuts, or natural energy bars like Nakd are good on-the-go options.

Make time for yourself

To often, looking after our own needs falls right to the bottom of the to-do list. We’ve all had those days of, I’ll take a break after I finish X and Y. Or, as soon as Z is sorted out then I can relax.

Guess what. There is ALWAYS more to do. We could literally work 24/7 from now until we dropped and there would never be a ‘perfect time’ to take a break. We have to change our mindset from me-time being a reward to me-time being the foundation that makes everything else possible. When we are connected to ourselves, energised and content then we can address other aspects of our lives with motivation.

Photo by Luis Quintero on Unsplash

Move your body

There are two ways to feel exhausted: over-exercising and under-exercising. The sweet spot is doing regular, stimulating physical activity that strengthens your body and calms your mind. Yoga is a perfect daily practice, either at home or in the studio. You can also supplement it or change things up with running, hiking, swimming, walking, dancing — whatever takes your fancy and keeps you moving.

Connect with others

Isolation can creep up on you — even if you’re surrounded by people. Rushing through your day having perfunctory conversations with colleagues or acquaintances doesn’t nourish emotional needs. It is important to take the time to consciously connect with our friends, partners and loved ones. Especially in recent weeks, many of us have been more socially distanced/isolated than ever before, so it is even more crucial that we make time for conversations and connects that feed our spirit.

When our physical, nutritional, psychological and emotional needs are met we will naturally find ourselves energetic, positive and motivated.

Share your motivation-boosting tips in the comments!

The Anywhere Yoga Retreat

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home yoga retreat, yoga holiday, yoga holiday 2020, yoga holiday abroad, Yoga Holiday With Paul, yoga retreat, yoga staycation, Yoga With Paul

This is the first year in a long time without a Yoga Holiday With Paul retreat. Normally, this week would be spent in the Algarve with a group of lovely students, enjoying yoga, music, laughter, beaches and sunshine.

Early in the Covid-19 crisis we hoped it might be possible to continue the retreat but the situation remains what it is. The airlines cancelled the flights, which affirmed the decision to remain at home and use this week to ‘retreat’ in other ways.

Photo by Luke Ow on Unsplash

While there is undeniably something special about YHWP and the experience of gathering specifically to do yoga, there are ample opportunities to go deeper in our practice right here, right now.

Above all, we should seek and savour connection. 

This is the perfect time to connect to ourselves. Mindfulness is an avenue for this connection. We begin, by being aware of our breath when we awake; by taking time to feel the texture of our sheets, the refreshing water in the shower, the aroma of our morning tea or coffee.

During the day, we can connect by making time for meditation, taking a walk in nature, or practicing yoga. We can also connect with ourselves by opening our hearts to others in a spirit of compassion and unity.

To find this connection the mind needs to be quite, your breathing needs to calm and slow, so you feel an unshakable PEACE. Take this into what is to come. 

How do you connect? Share in the comments!

6 Ways to Celebrate Intl Yoga Day

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daily yoga, International Yoga Day, London, London yoga, online yoga, yoga community, yoga competition, yoga events, yoga studio, yoga teacher, Yoga With Paul

International Yoga Day is Sunday, 21 June. This is a chance to pause and be grateful for our yoga practice and the community it nurtures.

Here are six ways to celebrate International Yoga Day.

Wake up with Sun Salutations

Energise your mind and body by starting your morning with Sun Salutations.

Make a smoothie

Choose delicious ripe seasonal fruit, whip up a smoothie, and enjoy a relaxing, refreshing meal in a glass. Need ideas? Try the spring berry tahini smoothie or these summer smoothie recipes.

Check out the Intl Yoga Day vlog competition

People around the world have been uploading short videosof their home practice — watch, learn and be inspired!

Give your home yoga space some TLC

Make sure the place you practice is inviting, comfortable and inspiring. Check out these tips on how to rejuvenate your space.

Practice with a friend

Reach out and connect with community by sharing practice with a friend. Fire up your favourite video chat app and enjoy being together!

Set your intention

Take some time to reflect on your yoga practice and set your intention for the coming weeks, months or even year. Do you want to learn a new posture? Try a new style of yoga? Meditate more? Go on a retreat? Whatever it is, now is a great time to prepare to move your practice forward.

Share your ideas for celebrating International Yoga Day in the comments!

 

 

 

Compassion in Action

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community, compassion, London volunteer, Nishkam SWAT, Sikh, volunteering, yoga lifestyle, yoga unity, Yoga With Paul

We are more powerful than we think. Regardless of who we are or what we do, we have the power to make other people’s lives (and the world) better by choosing compassion.

Compassion in action can be as simple as checking in on a friend or ordering extra groceries for a less-able neighbour. We can express compassion through our words, attitude, work and volunteering.

Photo by Sandy Millar on Unsplash

The only requirement is that we be alert and willing to act. When we’re wrapped up in ourselves, it is hard to have compassion. We have to be attentive to those around us.

One amazing example of compassion in action right here in London is the Sikh Welfare and Awareness Team, aka Nishkam SWAT.

They say, “We have a vision where every person we meet knows they are loved and valued, lives safely, with respect, faith, hope and care for themselves and others, achieving their full potential and positively contributing to and transforming their communities”.

We work on the ethos of Guru Nanak Dev Ji, the first Guru of the Sikhs:

• Naam Japna, remembering God.
• Kirat Karni, earning an honest living.
• Vand Kay Shako; selflessly serving others, sharing income and resources

 

The SWAT team has been running a homeless outreach in central London for more than 10 years. Starting with one location where they provided meals, the outreach has expanded exponentially — reaching as far as Argentina!

They provide meals, support and assistance to people experiencing homelessness in 21 locations, 28 times a week. Amazing!

The SWAT team saw a need in the community, acted upon it, and have touched thousands of lives over the years. I can’t think of a better example of compassion in action.

Take a few minutes today to think about how and where you can practice compassion in action. You may be surprised at the opportunities and the positive impact you can have.

Volunteer or donate to Nishkam SWAT by clicking here. 

Share your ideas for ‘compassion in action’ in the comments!

Yoga from Haridwar to Hollywood

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daily yoga, Narendra Modi, Prime Minister India, yoga community, yoga COVID19, yoga health, yoga India, yoga respiratory, Yoga With Paul

The Prime Minister of India, Narendra Modi, gave a public address over the weekend talking about things that are common concerns: COVID-19 and yoga.

Fittingly, for the leader of the nation from whose culture yoga emerged, Modi highlighted the important role yoga has to play in this global health crisis.

Photo by Mike Erskine on Unsplash

Quoted in the Times Now News, Modi said that people from ‘Haridwar to Hollywood’ are practicing yoga at home using a variety of methods, including online videos and classes.

The Prime Minister highlighted the important role yoga plays in strengthening the respiratory system through breathing practices like Pranayama. He concluded by saying that yoga is ‘good for community, immunity, and unity.’

As restrictions relax and we are able to be out and about more, let’s not neglect the ‘unity and community’ we’ve gained through the lockdown.

These past weeks have been difficult and uncertain at best; heart-breaking at worst. And the coming weeks are going to bring new challenges.

What we can rely on — as PM said — is the strength and serenity we find in yoga. It is a tool we can use every day, whether in solo home practice, an online class or (eventually) in a studio, that will help us maintain our physical and mental wellness.

 

The Karma of Taking Care

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coronavirus, COVID-19, Dominic Cummings, karma yoga, mindfulness, social distancing, yoga community, yoga health, Yoga With Paul

News and social media have been full of stories of a government advisor’s breaking of lockdown rules and the prime minister’s defence of same.

This isn’t a political blog and I’m not trying to wade into a debate. What this issue brings to mind though is the importance of considering when (and how) our actions affect others and acting with mindfulness.

Photo by Mark Hayward on Unsplash

As humans we are fundamentally connected to each other and our environment. Our behavior matters; this is the principle of karma.

Karma is defined, philosophically, as the sum of our actions in this life and previous lives that decides our fate in future existences. However, you don’t need to believe in reincarnation to understand or embrace the concept of karma.

Karma means means having respect and self-respect so that we see other people as unique, valuable individuals, and avoiding harmful behaviours.

Acting for our own interests or gratification might seem like the way to be happy but thinking only of ourselves leads to isolation.

Yoga helps us return to connection, to find unity; it reminds us that our actions affect others and through them, return to affect us.

In the current COVID-19 crisis, taking care of ourselves means taking care of others and not increasing the risk of contagion and illness. It is difficult to adhere to social distancing or relinquish favourite activities, but in doing so, we’re creating a healthier environment for everyone, and hopefully accelerating a time where we can all go back to a more familiar way of life.

Yoga Sale Shopping

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online yoga clothes, online yoga store, organic yoga clothing, yoga gear, yoga mats, yoga sale, yoga teacher, Yoga With Paul

Comfortable, good quality yoga gear — whether mats, clothing or accessories — helps make your practice that little bit more enjoyable and rewarding.

Right now, there are several big yoga websites/brands that are running sales, so it is a perfect time to do a little browsing and maybe find a deal or two.

Photo by Zen Bear Yoga on Unsplash

FYI — this isn’t an endorsement of any brand or site, just something I’m sharing because it might be useful to some of my readers 🙂 If you have any recommendations, tips or feedback about any of these brands please share in the comments!

Yoga Matters

Fantastic online yoga resource + a vast range of brands and accessories.

Shop the Yoga Matters sale

YogaMasti

This online shop offers mats, accessories and a huge range of clothing.

Shop the YogaMasti sale

Dharma Bums

This ethical yoga-wear brand uses recycled materials for its fab print leggings.

Shop the Dharma Bums sale

Prana

Cool yoga gear and more, including swim, active wear and comfy stuff for lounging.

Shop the Prana sale

3 Balancing Poses For Life

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Awkward Airplane Pose, balancing poses, Balancing Stick pose, Bikram yoga, Eagle pose, hot yoga, yoga balance, yoga flexibility, Yoga With Paul

We can all use a little more balance in our life, especially these days.

Keeping our emotional and mental equilibrium begins with the physical body. These three balancing yoga poses activate our body and mind to find greater stability and harmony. The more we practice balancing, the more we become confident in our ability to adjust to our surroundings, to stay ‘on the level’ even when the world is uncertain.

Spending just a few minutes a day doing pranayama breathing followed by balancing exercises is a powerful tool for staying grounded, focused, calm and positive.

Awkward Airplane Pose

Learn to fly! This pose is a fantastic way to challenge your core and activate your limbs and cardio system. Start on your hands and knees (Table Top Pose) then extend your leg from the hip. Once you have your balance, slowly extend the opposite arm — you will definitely feel this in your abs.

Balancing Stick Pose

This classic pose gives you a full-body work out in just 10 seconds. Standing, arms straight overhead and hands clasped, take a step forward. Pivot down, maintain your arms straight (pressed against the ears), hips level, back flat and leg strong. Move in and out of the pose slowly, with control, to really challenge your balance.

Eagle Pose

After energising and activating your body with Balancing Stick Pose open your joints and deeply stretch with Eagle Pose. Feet together, scoop your right arm under your left and twine them, bringing the palms together; sit down in Awkward Pose and cross your right leg over the left, bringing your foot behind the calf to create an all-over stretch. Repeat on the opposite side.

What’s your best tip for staying balanced? Share in the comments!

Yoga is Never Virtual

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COVID19 yoga, daily yoga, digital yoga, London yoga classes, London yoga teacher, online yoga class, online yoga community, quarantine yoga, Yoga With Paul

Moving to entirely online teaching was a big change for me (and thousands of yoga teachers all over the world, no doubt).

One of my questions as I began teaching through digital media, was ‘what happens to the group bond, the vibe?’ Would that wonderful connection created in yoga class be lost?

Photo by Anupam Mahapatra on Unsplash

During the first days of teaching I was pretty focused on the technical aspects — making sure the lights were right, hitting the right angles and distances so students could see me  clearly, learning to give feedback without being able to do corrections.

But once things got into a flow something amazing happened. Classes started to be social — just like in the studio. Students log on early to chat and hang out afterwards. They ask questions and tell stories about the joys and frustrations of daily life. We share tips for staying patient, strong and sane. We laugh. We swap series recommendations.

I’m realising that yoga is never virtual. The unity, the bond, the energy is always real — whether we are 20 people in one room or one person each in 20 rooms. The logistics are far less important than the spirit, and the spirit is strong.

Every time we step onto the yoga mat, whether for solo practice or an online class, we are entering the global yoga community. This is real. Our bodies and minds are real. The ground beneath our feet and the air we breathe.

It is easy to feel a little isolated or overwhelmed by quarantine; it is normal to miss physical contact and routines; but we are truly not alone.

Yoga reminds us of the precious reality of our lives and surroundings. Let’s use this practice to stay connected, stay energised, and stay focused on the positive.

To join a class email yogawithpaul@gmail.com or Tweet @YogaWithPaul