Your Unique Well-Being Journey

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health and fitness, mindfulness, self-help, well-being, wellness, yoga and wellness, Yoga With Paul

The past few years have brought us a huge amount of information about health and wellness. If you Google you can literally find hundreds or thousands of articles, posts and pieces of advice – some of them right here on Yoga With Paul.

This abundance of information has made it easy to find things out, but sometimes makes it decide what is relevant and reliable to your own well-being.

Photo by Lindsay Henwood on Unsplash

Being yourself

I take the responsibility of having a blog and social media presence very seriously. They are spaces to share my personal experience, and what I’ve learned from years of yoga study and practice, but they are not meant to prescribe what is right for someone else.

Everyone’s experience is different. Even if someone did the exact same training I did, attended the same workshops, ate the same food, studied with the same teachers, their mind and body would process it in a unique way. The results would be different.

This is tremendously important to keep in mind, whether we’re browsing social media or in the yoga studio. Our culture is competitive and prescriptive: there is a plan or programme that is “guaranteed” to help you reach any goal. The problem is, we aren’t machines.

The combination of exercise and lifestyle that makes one person feel wonderful, strong and alive can make someone else frustrated, annoyed, or even sick.

Photo by Audi Nissen on Unsplash

Health, your way

Health and well-being are not monopolies. Look at the range in elite athletes: a champion swimmer wouldn’t last five minutes in an elite running race, and a world-class cyclist would look pretty foolish on ice skates.

Media and social media have a tendency to flatten the range of human experience and possibility by presenting a limited array of ideals. Scrolling through an amazing Instagram yoga feed can be inspiring, but remember, it is just perspective among infinite ones.

When it comes to figuring out what works for us there are some obvious basics: eat wholesome food, stay hydrated, get plenty of sleep, make time for relaxation and fun, surround yourself with caring people, be kind…

The fine-tuning of these principles is down to each of us. Information and guidance from the internet, teachers and experts are great tools to help us identify our own well-being patterns and needs. Ultimately, we should aim to be our best self – not somebody else.

What’s your well-being secret? Share in the comments!

Mid-winter Yoga Challenge

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daily yoga, everyday yoga, yoga books, yoga challenge, yoga friendship, yoga postures, Yoga With Paul

February is the official depths of winter. It’s been a long time since Christmas and spring is still a distant prospect. We can easily lose focus during this dull, dark month so this year, instead of succumbing to the mid-winter blahs, let’s step it up!

A mid-winter yoga challenge is a great way to stay energised and excited about your practice. Here are four ideas to help you get your yoga groove on this month.

Plank pose (Purvottanasana)

One-month challenge

Since February is the shortest calendar month it is a perfect option for doing yoga every day for a month. Depending on your preference and schedule you can commit to 28 days of classes at your local studio; one month of home practice; or some combination. The key is to get on the mat every single day. I promise you will feel powerful!

Learn something new challenge

Is there a posture you’ve always wanted to master? A breathing technique that would invigorate your practice? Have you been longing to spend more time on meditation or mindfulness? Make this the month. Choose one thing you’ve been putting off and dedicate to studying and practicing it this month.

Yoga buddy challenge

Remember yoga means unity — and you can use it to connect with others. This month, commit to regular yoga sessions with a friend, or friends. Take the opportunity to invite a non-yogi friend to your studio and introduce them to the practice. Or partner up with another practitioner to support each other on your yoga journey. Don’t just go to class together, make time for fun afterwards. Popping out for a juice or coffee after a session is a chance to reconnect and nourish your emotional and social bonds.

Enrichment challenge

Lots of times we find one or two classes, or types of yoga, that suit us and we stick to those. This month, why not spend some time exploring the breadth and depth of yoga? Read a classic or contemporary yoga text (check out some great book recommendations here), watch a documentary about yoga, try a new class in a different tradition. Learning more about the wonderful, wide world of yoga it will enrich and inspire your practice.

Ideas for a mid-winter yoga challenge? Share in the comments!

Yoga: The Un-Quick Fix

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#yogaeverydamnday, daily yoga, life goals, manifesting, mental health, mindfulness, positive effort, Yoga With Paul

YouTube recently suggested a video: How to Manifest Anything in Three Seconds.

I chuckled and went on my way, but the title nagged me.

Can anything worthwhile can be manifested in three seconds? Or manifested at all?

Photo by Vlad Tchompalov on Unsplash

It got me thinking about what it takes to really make positive change in our lives.

The idea of “manifesting” something is appealing, in a genie-in-the-bottle way. Wouldn’t it be nice if we just had to wish really hard and things would magically sort out?

Don’t get me wrong. I believe your attitude, mindfulness, and giving attention to the things you want to enhance or bring into your life is important.  But that doesn’t mean sitting back and expecting the universe to deliver your every wish.

The universe is not Amazon Prime. 

If we want good things, like strong bodies, healthy minds, loving relationships, and fulfilling work, we have to get off our butt and do something.

Yoga teaches us that positive effort not only leads to reward, it is a reward. Showing up for daily practice cultivates our power and agency. As we push through resistance with kindness, mindfulness and flexibility we learn to face challenges fearlessly.

Yoga helps us realise we are our own solution. We don’t need to hope and wish for the best, we can create it in our own lives — one day, one stretch, one breath at a time.

 

Yoga: The Best Things Are Free

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Dearbhla Gavin, free yoga, Guardian yoga, London yoga, yoga benefits, yoga budget, yoga classes, yoga cost, yoga studios, Yoga With Paul, yoga work

There was an interesting interview in the Guardian the other day with Dearbhla Gavin, who is a freelance journalist and dedicated yogi who scrimps on other things so she can spend money on yoga.

Dearblha estimates she spends around £3,000 per year on classes, equipment and events. To balance that, she rarely eats out and survives on £20 a week in groceries. 

“I haven’t had a holiday since I moved to London three years ago and I don’t miss that. I can never switch off – in fact I don’t want to – when I go away. Yoga allows me to retreat from the world if I need to,” she said.

“The yoga community in London has become my second family in an otherwise anonymous city and the disciplines of yoga and journalism overlap. One produces and one requires empathy, cooperation and the ability to listen.”

I can definitely relate to Dearbhla’s statement that yoga is a great way to make friends and find a community. And I think most of us would agree that yoga can help us in our daily work, whatever it is.

#freeyoga

While I really enjoyed the article, my only concern was that it makes it sound as if yoga is super-expensive or inaccessible. You don’t have to spend £3,000 a year, or any particular amount, to get the benefits of yoga.

Taking classes is obviously a great way to learn, enhance your practice, and meet people. But you can supplement studio classes with online classes, home practice, or simply doing yoga wherever you are. The joy and benefits of yoga are available to everyone.

What would you give up for yoga? Share in the comments!

 

 

Mobility Matters

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flexibility, healing yoga, joint mobility, yoga benefits, yoga injury prevention, yoga mobility, yoga practice, yoga range of motion, Yoga With Paul

Mobility is essential. Not just the external ability to able to move from place to place, but the internal mobility of our joints, that allows that to happen.

I came across an interesting post about mobility on No Meat Athlete (a great resource for plant-based diet and fitness). The author, Luke Jones, defines mobility as, “usable flexibility” basically, the amount of strength and control you have when you are moving your body.

The good news is that yoga is an incredible tool to develop “usable flexibility.” As we practice a range of static and moving poses we gradually expand the limits of our flexibility, that is to say, our body’s range of motion, and increase the strength of our muscles and connective tissue to make those movements powerful and confident.

Let Yoga Move You

How does that benefit us outside the studio?

According to Jones, there are three major benefits of mobility:

 

1. Enhanced Performance

Whether you’re a casual runner, an avid gym goer, or a competitive athlete — making mobility a priority could give you a BIG performance boost in your chosen sport.

• Mobile ankles can improve your ability to perform a back squat with good form, making it safer and easier for you to lift a heavier weight.
• Hips that move well can mean a longer stride length and improved gait patterns, making you a more efficient runner (meaning less effort to run the same pace/distance).

In short, if you’re looking to add a few pounds onto your squat PR, improve your 5K time, or take the number one spot in the family athletics pecking order, getting mobile could really help you out.

2. Reduced Injury Risk

We can all agree that injuries suck, so anything we can do to reduce our chances of getting hurt and sidelined from our favorite activity is worth looking at.

Studies have shown that athletes who undertake a corrective movement and mobility program for as little as four weeks can make significant improvements in their positioning and joint function — enough to eliminate muscular imbalances and reduce their injury risk.

Even though we’re not quite sure how that works, one proposed idea is that, as well as helping us adopt safer, more stable positions when we exercise, developing mobility gives us more strength and control through a wider range of motion. Essentially, this could provide us with a little more room for error when it comes to falling out of alignment.

 

3. Less Pain, More Freedom of Movement

Last and certainly not least, mobility can often mean less pain and more options for movement.

Pain tends to get a bad rap, but it’s often just a handy signal from your body to highlight that something isn’t quite right.

Where does mobility come in?

There are a bunch of nerve receptors concentrated around your joints, designed to detect changes in positioning — so if something isn’t aligned or moving as well as it could be, your body will most likely let you know.

That could be in the form of a nagging lower back pain or achy knees. Not fun.

The good part is that when we restore our normal range of motion with mobility work, that pain signal no longer has to be on red alert. Sure, there are plenty of other factors that can contribute to pain, and restoring mobility isn’t always the only ingredient — but it’s a great start!

Practice mobility mindfulness in your next yoga sessions. Observe how your body is becoming more flexible, strong and capable of movement.

How has yoga improved your movement? Share in the comments!

 

5 Reasons to Rise Early

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daily yoga, early rising, habit change, life-changing, meditation, nutrition, self-care, yoga, yoga for insomnia, yoga lifestyle, Yoga With Paul

Getting out of a warm bed can be difficult on cold, dark mornings. If you can overcome that initial reluctance, however, you’ll find there are many advantages to getting up early. Why try a new rising routine for a week or two and see how you feel? You might find you have no interest in returning to your sleepy ways.

Rise and shine!

Here are five reasons to rise early.

Yoga

Nothing starts the day off right like practicing yoga. I’ve taught early morning classes for years and it never fails to amaze me how students (and me) can come in bleary eyed and half-dozing and leave 90 minutes later full of energy and enthusiasm. Even if you don’t make it to the studio, 30-45 minutes of self-practice at home will transform your day.

Breakfast

Some people don’t like to eat right after they wake up; some just don’t have time. When you rise early, you give your body time to acclimate to the day, and you have the time to prepare, eat and enjoy a morning meal. This can help keep your blood sugar level during the day and prevent mid-morning cravings or lunch-time binges.

Quiet time

Most of the day is go-go-go. Getting up before everyone else is a chance to have peace and quiet, before beginning your family/work/life routine. You can use this time to meditate, journal, drink a cup of tea, or take the time for self-care. This sets you up for a calm, focused day, instead of feeling rushed and harried.

Sunrise

Sunrise? In London? In November? Are you kidding? I know, it doesn’t seem like there’s much to see most days, but being awake when the dawn breaks gives your mind and body a boost — even if it’s not a rosy pink sky. Simply experiencing the transition from night to day can boost your energy. And on the rare days when the sun lights up the clouds in glorious colour, you’ll be there to see it!

Routine

Getting up early leads to going to bed early, without fail. If you’re someone who has trouble switching off or struggle with insomnia, rising early will help ensure you are tired and ready for sleep. As you adjust to the new routine, the energising benefits of early rising mean you get more done during the day, meaning more time for relaxation in the evening.

 

7 Steps to Better Sleep

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better sleep, calming yoga, mindfulness, relaxation, savasana, wellness, yoga, yoga nidra, Yoga With Paul

Last week I blogged about signs it’s time to slow down. If you’re like me, though, it’s hard to slow down when you need to the most. The buzz of being busy can be addictive!

So, for those of us who struggle to slow down… here is some expert advice on seven steps to better sleep…

1. Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
2. Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.
3. If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can’t fall asleep at bedtime, eliminating even short catnaps may help.
4. Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.
5. Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – around 15-18C. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light. Check your room for noises or other distractions. This includes a bed partner’s sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans and other devices.
6. Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up
7. Practice yoga nidra. This type of guided meditation that takes you into deep into the mind. You do the practice in savasana, so it is a great way to transition from quiet meditation to deep, restful sleep.

What’s your best tip for getting a good night’s sleep? Share in the comments!

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 with a Sense of Humour

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daily yoga practice, every day Dharma, Jack Kornfield, meditation, mindfulness, relaxed yoga, yoga breath, yoga humour, Yoga With Paul

There are a lot of ways that yoga and meditative practice can help us be calmer and more relaxed in daily life. As we dedicate ourselves to turning up at the studio and giving our best effort, in the moment, we learn to work with the ebb and flow of our bodies and emotions. As we experience these benefits though, we can get a little bit greedy.

It is easy to start thinking that if we do yoga, and/or meditate regularly, we should feel happy and content all the time. And that if we still experience frustration, annoyance or sadness something is “not working”. This can subtly shift into either blaming our practice for not making us feel better, or blaming ourselves for not doing it right. We feel cheated or discouraged, or like failures.

Make time to be playful!

The antidote is not to give up on the practice, or to give up on feeling happy. Yoga teaches us to go beyond binary yes/no, black/white, good/bad ways of thinking. What we can do, if we get caught in this cycle of expectation, is step back and cultivate a sense of humour.

Humour? How does that work?

Buddhist teacher Jack Kornfield puts it like this:

There’s a certain sense of humor that is absolutely necessary for our human condition. When we have that sense of humor, things become workable. It’s the part that we put on top of our ordinary human experience—and we all put something on top of it when we started our spiritual search—that creates the problem. You then not only have your own suffering, you have all these ideals and images that you hold up for yourself. That puts a layer of spiritual suffering on top of the basic suffering.

Instead of adding a layer of worry to our existing frustration or depression, we can choose to look at our situation differently. Short of actual tragedy, most of the stuff we worry about is pretty absurd in the scheme of things. Late for a meeting? Shop sold out of the item you wanted? Partner forgot to put out the rubbish? Instead of getting upset, appreciate how mundane and funny life’s potholes can be. Take a deep breath. Put things in context. Look for the lightness in the situation.

Cultivate a sense of humour in the studio, too. When you find a posture difficult, or your hamstrings feel like they’ll never move again, or the person next to you topples onto your mat, relax instead of tensing up. Smile. Breathe. Be happy in the moment.

How do you cultivate a sense of humour in your life? Share in the comments.

#YWP March Newsletter

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London yoga teacher, yoga, yoga abraod, Yoga Holiday With Paul, yoga newsletter, yoga poses, yoga retreats, yoga tips, Yoga With Paul

Welcome to the Yoga With Paul March newsletter! Read + share + respond.

Yoga With Paul newsletter MAR 2017