5 Tips for Mental Agility

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creativity, mental agility, relationships, yoga community, Yoga Holiday With Paul, yoga mind body, Yoga With Paul

Mental agility means being willing to learn and able find new connections between things. It helps us become comfortable with uncertainty and teaches us to analyse situations carefully instead of simply reacting.

Sounds useful, right?

The rub is that our goal-oriented lives can reduce mental agility. When we focus on achieving a task we can get into the habit of doing what we know works, instead of taking the time to consider alternatives or try something new.

These five tips for mental agility can help you break out of your rut.

Photo by Samuel Zeller on Unsplash

Ask “why?”

Adults love to joke, or complain, about how kids are always asking why? It drives parents and teachers nuts sometimes but it helps children learn fast.

To cultivate mental agility, get back into the habit of asking “why?” You can start by asking yourself — why do I always do this this way? Why do I feel like this? Why am I happy/frustrated/disappointed/jealous?

This is a way of practicing active mindfulness which can change our lives and world.

Embrace imperfection

Trying to avoid mistakes or failure keeps us locked in routine. To stay safe, we stop doing things that are difficult or unfamiliar, and retreat into what we know we’re good at.

This can be comfortable, but it does not do much for our long-term mental or emotional growth. When we embrace imperfection — ours and that of others — we open up to new possibilities and learning experiences.

Grow your community

Our minds are shaped by relationships. From infancy, we discover the world through interactions. Every stage of our life is marked by new social bonds.

As adults, the rate of new relationships slows as we establish partnerships and friend groups. Meeting new people is a way to continue learning from others. Volunteering, travel, and hobbies are all great ways to expand community.

Move on

Sometimes, we resist new experiences, or trying new things, because we’re loathe to have another commitment in our busy lives. To prevent this from becoming a barrier, give yourself permission to try something and move on. Took a fitness class but didn’t enjoy it? Fine, you don’t have to go back. Went to a gallery and were bored stiff? Okay, maybe it’s not for you. Don’t judge yourself, just be happy you tried it.

Do yoga

You knew I was going to say this, right? Yoga is the ultimate tool for increasing our physical and mental agility. Not only that, it is a great chance to make new friends and embrace imperfection.

For a chance to practice all five of these tips, join Yoga Holiday With Paul in Cyprus from 13-19 September. We’ll be practicing yoga, making friends, dancing, meditating, laughing, hitting the beach and much more!

Email YogaHolidayWithPaul@gmail.com for details and booking.

3 Tips for Chaturanga

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chaturanga, four-limbed staff pose, hot yoga postures, how to do chaturanga, vinyasa yoga, yoga flow, yoga poses, yoga pushup, Yoga With Paul

Chaturanga Dandasana, aka four-limbed staff pose, is a fundamental posture in vinyasa flow yoga. This “yoga push-up” is a powerful move that strengthens and engages the whole body from hands to toes, via the core, legs and arms.

Photo by Form on Unsplash

Yoga Journal has a great 7-step guide to chaturanga that describes the posture in detail, if you’re not familiar with it. What I want to focus on are three tips that will help you maximise your benefits from this incredible move.

Set up right

To ace chaturanga you need to start strong. You begin in plank pose and it is important that you really connect with each part of your body before you begin the posture. Be sure your core is rock sold, your quads are tight, and your arms are close to your sides. You want your body to be a straight line, no sagging or sticking your bum up.

Control the breath

Chaturanga is a dynamic strength posture. Its challenging nature can make it easy to forget about your breathing — which is exactly why it is so important! Focus on a long, smooth inhale as you draw your body upwards and an exhale of equal length as you lower yourself. Your movements should follow the breath, not vice versa.

Work from the core

Chaturanga may look like it’s all about upper body strength, but it isn’t. The heart of the posture is a strong plank pose. To do your best chaturanga, you have to focus on your core and consciously engage it throughout the posture.

Questions about chaturanga? Ask in the comments or Tweet @YogaWithPaul

Retreat to Advance

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hot yoga holiday, summer yoga holiday, yoga Algarve, yoga holiday Cyprus, Yoga Holiday With Paul, Yoga With Paul

In a matter of weeks we’ll be setting off for the Yoga Holiday With Paul retreat in the Algarve, which takes place 21-29 June.

And in September, Yoga Holiday With Paul heads to Cyprus for 13-20 September.

Ground, connect, expand…

I got to thinking about the word retreat. It has a positive connotation of getting away from the stress, distraction and bustle of our daily routine. On the other hand, it has the usually negative meaning of giving up or backing away from a conflict.

It is easy to list the ways that yoga can be viewed as a positive retreat:

• Relaxation
• Mindfulness
• Meditation
• Flexibility
• Balance, etc

But is yoga a negative retreat too?

When you look at it from that angle, yoga can be seen as a retreat from things that harm us. For example, yoga helps us retreat from:

• Anxiety
• Stress
• Attachment
• Expectations

In fact, yoga can help us remove ourselves from all sorts of damaging behaviour and thought patterns. This retreat is really an advance, a giant step forward to achieving the balance, harmony and well-being we seek.

If you want to experience a yoga retreat, in all the wonderful meanings of the word, drop me a line at YogaHolidayWithPaul@gmail.com to join us in the Algarve or Cyprus.

Onward!

Questions about the retreat? Tweet me at @YogaWithPaul or email!

Yoga Retreat: 4 Months, 4 Reasons

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Bikram yoga retreat, hot yoga retreat, summer yoga holiday, vinyasa yoga retreat, yoga holiday abroad, yoga holiday Algarve, yoga holiday Portugal, Yoga Holiday With Paul, Yoga With Paul

It is just four months till the Yoga Holiday With Paul retreat in the Algarve on 21 June – 28 June  2019. June seems like a long ways away, but that time will fly.

A lot will happen in our busy lives between now and then, so I just want to take a moment to focus on four reasons why dedicating a week to yourself and your practice is so critical. It will truly change your life.

Time to reflect

Despite our best intentions it is almost impossible to switch off and disconnect in our daily lives. There is always something to do, an app to look at, an email to answer. Yoga Holiday With Paul creates space for deep reflection.

Time to practice

Needless to say, we do a lot of yoga. Some students come not sure if they are strong enough to do multiple yoga sessions in a short period of time. What they find though, is that yoga itself is energising. Much of what we experience as tiredness in the studio is what we’ve dragged in from our busy lives outside. When we dedicate the time to yoga, it invigorates and strengthens us.

Time to connect

Have you noticed how hard it is to connect with new people? Everyone is running a hundred different directions, loaded up with responsibilities and worries. Yoga Holiday With Paul is a space where students have time to relax and get to know each other. Humans are social animals. We want to befriend, and be friends. This is a wonderful opportunity to tap back into that basic desire and form great new friendships.

Time to play

We often take ourselves too seriously and even feel guilty if we’re not totally focused all the time. On our yoga retreat, we let go of these expectations and make the time to play. We do yoga with music, we dance, we go to the beach, explore the town, hang out by the pool. Basically, we give ourselves permission to have fun and experience the world in a free, spontaneous playful way. You’ll be amazed how it lightens your spirit!

To reserve your place or for more information: YogaHolidayWithPaul@gmail.com

 

 

Destination Cyprus

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Bikram Yoga holiday, Cyprus holiday, hot yoga holiday, summer yoga retreat, vinyasa yoga holiday, yoga abroad, yoga holiday, Yoga Holiday With Paul, yoga retreat Cyprus, Yoga With Paul

This year, for the first time, there will be a Yoga Holiday with Paul on Cyprus from
14 September- 21 September 2018.

To give you a little preview, I wanted to share some fun facts about this gorgeous island. Those of you who join the retreat will have a chance to explore its beauty, along with the regularly scheduled programme of twice-a-day yoga classes, meditation, delicious clean food, stunning beaches, music, laughter, fun and friendship!

 

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Thanks to the Fact File for these Cyprus insights!

1. Cyprus is the third largest and third most populous island in the Mediterranean.
2. Some of the world’s oldest water wells can be found in Cyprus.
3. Legend has it that the Greek goddess of love–Aphrodite–was born in Cyprus. The country is also known as the playground of the Gods.
4. A whole town in Cyprus is a UNESCO World Heritage Site. Its name is Paphos. There are a total of three UNESCO World Heritage Sites in the country, including Paphos.
5. The world’s oldest wine label belongs to Cyprus. “Commandaria” is recognized as the world’s oldest named wine dating back 5000 years.
6. Cyprus is the only foreign venue at which an English Royal Wedding has been hosted. The wedding was of King Richard and Queen Joanna on May 12, 1191.
7. People of the island speak a mix of Greek, Turkish and English.
8. Twenty rare species of Orchids and 371 species of migratory birds can be seen on the island.
9. Out of the total 1950 species of flowering plants worldwide, 140 are found nowhere but in Cyprus.
10. Cyprus is known for its sunshine! It receives sunshine for more than 300 days during a year, which is nearly double the amount received in Britain.

To reserve your place or for more information mail: YogaHolidayWithPaul@gmail.com

5 Ways to a Happy Bank Holiday

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Bank Holiday August, happiness, holiday stress, mindfulness, philosophy, yoga, Yoga Holiday With Paul, yoga meditation, Yoga With Paul

Holidays carry a lot of expectations and cause a lot of let downs.

Philosophers, yogis and enlightened minds have spent millennia telling humanity that the path to happiness and peace is to let go of desire and expectations and enjoy life. This is harder than it sounds. Which is why they’re still teaching it, and most of us still struggle to let go of expectations.

Let go of these five things for a happy Bank Holiday, and every day.

Perfectionism

Wanting things to be perfect is a guaranteed way to be disappointed. Nothing is going to be perfect. Weather isn’t perfect, trains aren’t perfect, events aren’t perfect and people sure aren’t perfect. Relax. Accept and appreciate things as they are.

Entitlement

When you feel you deserve something, whether it’s a table at your favourite restaurant or your partner’s undivided attention, you are going to be frustrated if that doesn’t work out. Think in terms of gifts, or blessings, instead of entitlement. Gratitude makes good moments even better.

Anger

Holidays are supposed to be happy and jolly, right? But they also tend to bring more noise, bustle, and disruption. It is easy to get angry at these inconveniences but in doing so, we lose our happiness. Appreciate the happy commotion if you can; if you crave solitude, you can always treat yourself to an extra yoga class!

Attachment

There is a thin line between love and attachment. Whether it’s a person or your favourite latte, if you start to feel you cannot live without it creates anxiety. What will happen if they go? The key to separating love and attachment is to cultivate self-confidence. Knowing you can handle whatever life throws at you enables you to cherish the things you love without relying on them for your sense of well being.

Fear

We all face uncertainty, loss and difficulties at times and fear is a natural response. It is important to resist getting stuck in fear though. Through yoga, meditation and study we learn to push through imitations. We cultivate compassion and courage. Ultimately, we discover that the universe is bigger than fear, and we can rise above it.

What would you give up for a happy holiday? Share your thoughts in the comments!

 

 

Yoga Nidra

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savasana, Yoga Holiday With Paul, yoga meditation, yoga mindfulness, yoga nidra, yoga poses, Yoga With Paul

This year we did yoga nidra for the first time on the Yoga Holiday With Paul retreat.

Yoga nidra is a profound guided meditation that takes you into deep into the mind. You do the practice lying in savasana, so it is very relaxing. When we did it about half the class fell asleep. Which is fine! We laughed about it afterward.

The beauty of yoga nidra is it gives you a chance to really let go and connect. Because it is a guided meditation it is a very gentle way to begin, or return to meditating. Lying in savasana calms the body and makes this easy to do in any circumstance. You can even do it in bed, before you fall asleep!

Yoga Nidra Network has a collection of free nidras to introduce you to the practice. This is a wonderful way to quiet your mind and body after a busy week, or to relieve tension and anxiety.

Please try them and share your favourite in the comments!

 

Yoga Holiday With Paul 2017

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Portugal yoga retreat, vinyasa yoga retreat, yoga abroad, yoga holiday, Yoga Holiday With Paul, yoga retreat, yoga summer, yoga vacation

We’re getting near the end of 2016 so it’s time to start thinking about our practice in 2017.

Yoga Holiday With Paul is scheduled for 23-30 June 2017 in the Algarve. If you have been on previous retreats you know what a rewarding, rejuvenating week lies in store. If you haven’t… this is your opportunity!

Every Yoga Holiday With Paul has core elements:

• Yoga
• Meditation
• Music
• Sunshine
• Delicious vegan food
• Beaches
• Laughter
• Friendship
• Self-discovery

It is a chance to deepen and expand your practice, challenge your body, open your mind, and experience true relaxation and joy.

You can email YogaHolidayWithPaul@gmail.com to reserve a spot, or for more information. Early bird booking applies!

 

Yoga and Friendship

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emotional yoga, friendship yoga, how to do yoga, teaching yoga, yoga benefits, Yoga Holiday With Paul, yoga retreat, yoga students, yoga unity, Yoga With Paul

Yoga is something we do for ourselves — it is also something we do for other people.

Lucy Edge blogged at Elephant Journal about the yoga of friendship, writing:

I wonder if perhaps we yogis make friends so easily because yoga slowly peels back the layers of self protection – we gradually drop our notions of who we ought to be, or who we want to be, and we stop worrying about others’ notions of who we ought to be or want to be. Sooner or later it begins to transform our relationship with ourselves, and in so doing it transforms our relationships with other people.

It makes sense. While yoga is a solitary pursuit in some aspects, it is also a practice that brings us into a community of like-minded people, in a space without judgement. As we strive to do our best and move towards “unity” with ourselves, we are also cultivating the attitude and open-heartedness we need to foster unity with other people. Yoga teaches us skills that promote the forming of deep, meaningful friendships.

Many (most?) of my dearest friends are fellow yogis — whether students, teachers, or classmates. Every year Yoga Holiday With Paul brings together a mixed group of yogis, many of them strangers, and by the end of the week everyone is fast friends! It isn’t just the holiday atmosphere either. I always get a kick out seeing people hang out in the studio before and after class, taking the time to greet each other and catch up. Even when students only see each other a couple of times a week, or have a few minutes to chat, there is a real warmth and connection.

 

I’d love to hear your stories of friendships formed in the yoga studio! Please share in the comments.

 

Yoga Holiday With Paul 2016

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Bikram yoga, Bikram Yoga holiday, healthy eating, yoga, Yoga Holiday With Paul, yoga poses, yoga retreat, Yoga With Paul

It’s been a busy, busy few weeks leading up to the first Yoga Holiday With Paul retreat of 2016, I’ll have more to tell about our beautiful week in the Algarve soon. Meantime, feast your eyes on these inspiring photos.