7 Health Trends for 2021

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2021 health trends, 2021 wellness trends, home yoga practice, mental health, online yoga class, outdoor exercise, self-care, top health trends, Yoga With Paul

What are the biggest health trends for the coming year?

There are plenty of opinions and articles flying around, highlighting everything from greater environmental awareness to chicory root. I’ve waded through rivers of text to identify seven health trends that could make a real difference to your health in the coming year.

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Prioritising mental health

According to MindBodyGreen, “After a taxing year of pandemic-exacerbated mental health challenges, we know prioritizing emotional well-being is critical. Now, more than ever, we know that mental health care practices should make their way into our regular routines”.

Bespoke online fitness

One of the big things missing in 2020 was the opportunity to connect with people on a tangible level. We’re not out of those woods yet so people are going to turn to bespoke online yoga classes, etc to get that deeper connection. Scheduling one-to-one online classes is a form of self-care that boosts motivation, helps people rebound faster from injuries or time off, and enhances mood.

Immunity boosting supplements

“Alternative remedies have and are expected to continue to increase in sales in 2021. Elderberry, echinacea, astragalus, turmeric, and ginger are some of the top selling herbal supplements claimed to help boost your immune system.” Healthline.com

Sleep

According to FitOn one of the biggest trends focuses on our body’s most basic need: sleep. “Recovery — with an emphasis on good, restful sleep — will be the queen bee of wellness trends. Keep your eyes peeled for more sleep trackers, sleep coaching, sleep supplements,” it notes.

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Varied home yoga practices

Home yoga practice has been a necessity rather than an option for much of this year. While it has some limitations, in terms of teacher-student interaction and the buzz of being with a group of fellow yogis it does offer almost limitless opportunities to try new methods, styles, postures and practices.

Solo outdoor exercise

The pandemic has put a lot of us on a new footing with exercise. With gyms, swimming pools, yoga studios, Pilates studios, etc closed or restricted for so long, many of us have spent a lot more time walking, running or cycling. This preference for solo exercise in the fresh air will likely continue.

Virtual medical consultations

When you have to speak to a doctor or nurse, reaching for your mobile will be the new normal. With or without Covid, the additional convenience and safety of consulting with a medical professional from your own home makes this a trend that is likely to turn into a permanent fact of life.

What are your top health trend predictions for 2021? Share in the comments!

For a Better 2021, Subtract Don’t Add

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mindfulness, New Year 2020, New Years Resolutions, self-care, wellness, yoga, Yoga With Paul

As we prepare for a New Year (at last!) the perennial temptation to focus on what we lack, or what we want, rears its head. The tradition of ‘new year’s resolutions’ cajoles us to measure our supposed flaws and short-comings and tackle them with a flurry of activity.

This might be the worst thing you could do.

Instead of addition, try subtraction. Instead of bulking up your to-do list, let go of things that don’t serve you.

Here are six things you can subtract from your life to make 2021 a better year.

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1. Expectations. Whether of yourself, or others, expectations create tension and disappointment.
2. Haste. When you start rushing around and feeling pressured, stop. It is hard to do well or to do good when you’re in a hurry.
3. Perfectionism. There is no such thing as ‘perfect’. Stop obsessing over getting every little thing just so and enjoy your life, work and relationships as they are.
4. Critical self-talk. If you want to make progress in anything, offer yourself with the same kindness, respect and encouragement you would a close friend.
5. Food guilt. The new year is often a time when people try to dramatically change their eating habits; it rarely works. Instead of being guilty about what you like or what you eat, focus on enjoying the foods that nourish your mind and body.
6. Over-scheduling. When you try to do too much you simply wear yourself down. Like an overloaded machine, your mental and physical systems start to warp under the strain. Be realistic about what you can do and don’t take on more.

What else could you profitably give up in 2021? Suggestions in the comments please!

The Greatest Gifts List

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Christmas 2020, COVID-19, gratitude, karma yoga, mindful yoga, mindfulness, self-care, wellness, Yoga With Paul

As we approach Christmas and the end of this most unusual year, I can’t help but wonder if we’ll ever feel quite the same about gifts again.

Covid-19 taught us a hard lesson about the things it is easy to take for granted like health, mobility and travel. It showed us that even things as mundane as going to work or as delightful as going to a concert or museum are fragile privileges. We can’t even take for granted being able to shake hands, hug or kiss in greeting.

What, after all this, do you consider the greatest gifts? How has your perspective changed?

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Take five or 10 minutes, grab a pen and paper, and answer these questions. When you’re done, you’ll have the ultimate gratitude list — not just for 2020, but for every year.

1. Name the people in your family who have changed your life for the better.
2. Name your friends, lovers or colleagues who make you a better person.
3. Name the talents or aptitudes you have that enrich your life.
4. Name the skills you’ve learned that have made you a more well-rounded person.
5. Name a physical ability you are grateful for.
6. Name a mental/emotional trait you are grateful for.
7. Name a place where you feel profoundly at home.
8. Name a practice that brings joy to your life.
9. Name a challenge you have overcome.
10. Name a source of nourishment that you cherish.
11. Name goal that inspires you.
12. Name someone you’ve forgiven.
13. Name your intention for the year to come.

Share your answers (or selected ones) in the comments!

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How to Make Time Count

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self-care, time management, yoga mindfulness, yoga practice, yoga relationships, yoga relax, yoga stress, Yoga With Paul

We sometimes forget that the most valuable possession we have is time. Not our home, car, clothes, personal items or pensions, but time.

Time is what makes everything else possible. Yet, so often, we are careless, frittering it on things that don’t serve us, or those around us. We waste time being angry, jealous, fearful, impatient. We waste time doing what we ‘should’ rather than pursuing what really matters. We waste time pretending to be someone we aren’t, or trying to win the approval of people whose opinions don’t matter.

Using time wisely is one of our greatest challenges. If we can achieve it, even occasionally, we are liable to have richer, more fulfilling, more meaningful lives. Learning to value time is like learning anything else, it takes practice, effort and desire. You have to want to cherish your time and align it with your dreams.

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Here are five ways to make time matter.

Prioritise relationships

It is easy to get sidetracked from human connection. The world tells us to pursue money, professional success, good looks, a second home, fancy holidays and all the rest. So many people get caught up in ‘making it’ that they prioritise money, prestige, work, etc. rather than building meaningful relationships. Too late, they realise that human connection takes time. Start now, prioritise the ones you love. Those relationships are going to give your life far more value than any material thing.

Practice yoga

Yoga enhances time in two ways. First, it helps you create and maintain a healthy mind and body, increasing your chance of living a long life. Second, it teaches you mindfulness and presence so you can enjoy the time you have right now in a deeper way.

Rest and relax more

Our busy-busy-busy culture often measures the value of time by how much you get done, how many calls you make, how many emails you rely to, whatever. But filling every moment of your waking hours with tasks is a quick way to make yourself feel frantic, rather than productive. Instead of striving to do more, relax and allow yourself to do ‘less’. What you may find is that as you feel more calm and rested, you gain focus and clarity, helping you use your time more efficiently.

Be realistic about your time

A major cause of stress and time-wasting is over-scheduling. The more you pile onto your to-do list, the less likely it is you will get everything done. Rather than being super-productive, you’ll probably rush through things, leading to mistakes or frustration which then swallow up more time. Be realistic. If you think a task will take an hour, give yourself an hour and a quarter, just to be sure. Don’t try to pile so many things into your day. Focus on the task at hand, do it well and without haste.

Remember, you have a choice

Do you really have to complete that extra report? Run that extra errand? Squeeze in that last-minute shopping? Attend that event? Watch that show? Catch up on that Twitter exchange?

No.

You always have a choice (except, maybe, as the saying goes, about death and taxes). You decide what you take on, what you let into your life, what you say ‘yes’ to. Become mindful of what you are accepting — is it too much, or just enough? If you regularly find yourself stressed, frantic and over-extended, it’s time to make a change. Learning to say ‘no’ or ‘not now’ is an amazing, empowering way to regain control of your time.

Read more: Invest in yourself, Agency in an uncertain world and Give yourself permission to be

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All-Natural Skin Soothers

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Bees of Britain, Conscious Skincare, Nathalie Bond, natural skincare, self-care, winter beauty, Yoga With Paul

If the cold weather is wrecking havoc on your skin (as it is mine!) it is time to step up your self-care and smother your skin with love.

These all-natural skin soothers do more than nourish, protect and replenish your skin. They are British brands who work to protect and replenish the environment and communities as well, ensuring that your comfort works towards a good cause.

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Bees of Britain

Founded by an A-level student, this small company uses its profits to support bees and promote environmental diversity. It offers a range of clean beauty skin and hair care products that are cruelty-free and feature hard-working, wholesome ingredients in their purest forms.

It doesn’t use artificial scents, and even offers unscented products, which great if you are sensitive to strong perfumes.

Website: https://www.beesofbritain.com

Nathalie Bond

If you need rich moisture, her line of organic face, body and beard oils is brilliant. Formulated to hydrate and leave luminous and radiant, they apply and absorb easily to avoid any greasy feeling. They are 100% natural ingredients, 99% organic, vegan and cruelty-free.

Website: https://www.nathaliebond.com

Conscious Skincare

This Welsh company specialises in luxurious organic cosmetics that are safe for people with highly sensitive skin. Its goal is to help users reduce their exposure to chemicals while enjoying products that deeply heal and nourish. Its range includes body butters and oils, creams, serums and cold-pressed oils among others. The hard part is know what to try first!

Website: https://www.conscious-skincare.com

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Open Your Heart Chakra

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compassion, heart chakra, karma yoga, self-care, yoga chakras, yoga heart, yoga relaxation, yoga stress, Yoga With Paul

There’s a fabulous old dance record whose chorus runs just a little more love, just a little more peace, is all we need to live the dream.

This might sound super-simple but when you think about it, most of our problems — on either an individual or social level — start from tension, conflict, etc. What better antidote than peace and love?

To put it in the words of another (even older!) classic tune: What’s so funny ’bout peace, love and understanding?

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Yoga offers us tools to create more love and peace in our lives by uniting mind and body in a flow of positive energy.

When we practice yoga we activate our chakras, seven vital energy centres in our body.

The heart chakra, located in the chest, is in the middle of the seven chakras. It is the point from which our energy emanates.

When we open our heart chakra we open the possibility of love, peace and understanding as self-compassion makes way for compassion for others.

These yoga poses physically open your chest and lungs, making space for more healing, health and energy.

Pranayama (Deep breathing)

Breath-work has many benefits. First, regular pranayama practice increases your lung capacity and flexibility. Second, it eliminates stale air and toxins to cleanse and rejuvenate the body. Third, yogic breathing calms the body and mind, reducing stress and aggravation.

Adho Mukha Shvanasana (Downward-facing dog)

This is a partial inversion stretches the spine, opens the back, and creates space through the chest and lungs. It also builds strength and stamina without putting undue stress or pressure on the body.

Setu Bandha Sarvangasana (Bridge pose)

This asana activates expands your chest and lungs to increase your lung capacity and open your heart. To begin, lie on your back and draw your knees up with your feet flat on the floor, about hip width apart. Press up from the four corners of your feet, engaging the legs and buttocks to lift the hips higher. Press your arms and shoulders into the mat to lift the chest up and toward the chin.

Bhujangasana (Cobra pose)

This pose energises and opens your heart. Press the front of your body into the floor and, as you inhale, straighten the arms to lift the chest off the floor, maintaining the connection through your hips and legs. Keep your lower body tight. Take small breaths at the top as you increase the arc of your spine, lifting your eyes toward the ceiling.

Read more: The anywhere yoga retreat, Karma yoga, Karma of taking care

6 Ways to Treat Yourself Well

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hot yoga teacher, kindness, self-care, wellness, yoga healing, yoga karma, yoga London, yoga mental health, yoga wellbeing, Yoga With Paul

Continuing with this week’s theme of kindness and self-care, let’s talk about ways we can actually put this into practice.

We often focus on how to treat others well — whether its our partner, friend, boss or child. Recognising the importance of maintaining good relationships, we make an effort to do things that will ensure a positive interaction, and avoid things that would cause harm or stress.

It shouldn’t be a radical notion that we should treat ourselves with the same level of care. However, in trying to meet everyone else’s needs, we sometimes neglect our own.

Over time, this can become toxic. As we feel uncared for, our attitude towards others can become resentful. Treating others well has to begin with treating ourselves well.

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This takes practice. Start with these 6 ways to treat yourself well.

Acknowledge your needs

The first step to treating yourself right is simply acknowledging that you have needs. You are not SuperPerson. You need basic things like nutrition and rest; you need emotional connections; you need love; you need to be heard. It is important to be able to say to yourself: “I’m tired, I need a break” or “I’m angry, I need some time away from this conversation.”

Fuel the body

One of the most important ways to care for yourself is by eating nutritious, pleasurable food. Food fuels your body and your spirit. No matter what is going on, you deserve to be nourished. You wouldn’t tell a hungry child to wait a few hours to eat, or fob them off with a chocolate bar, so treat yourself with the same respect.

Feed the mind

We often get super-focused on work or other responsibilities and don’t make time to feed our mind. This can lead to burnout and frustration. Our brains like stimulation and variety. They need to be challenged and to have a chance to play. Reading a good book, watching a film or series you enjoy, or simply listening to music (listening not just playing it as background) will enhance your mental energy.

Exercise the power of choice

Feeling ‘out of control’ can seriously dampen your mood and make it difficult to take positive action. Right now, particularly, it is easy to feel overwhelmed by all the things we can’t choose. To counteract this, it is important to be conscious of where and when we have choice, and claim our power in those areas.

Move with your feelings

Though I am an advocate for daily movement, particularly daily yoga, it is important to not turn movement into a chore. When yoga, or anything else, becomes just another line on the to-do list you are losing a major portion of the benefits. Instead of bossing yourself around, take a gentle approach. Do the amount of movement that feels right, when and where it feels best.

Listening to your body is not laziness. Our bodies crave healthful movement, so as long as you are sincerely listening to your body you are not going to turn into a couch potato.

Let yourself off the hook

Allow yourself imperfection. Do you yell at your friend if they are five minutes late for something? Do you berate your partner if they don’t complete a household task perfectly? Do you harshly criticise a colleague if they overlook something at work?

Probably not.

But you probably do that to yourself some times.

Don’t.

You are worthy of kindness and respect at all times. Making a mistake doesn’t make you less deserving; it’s just a mistake.

Let yourself off the hook. As your attitude softens and you become more accepting and loving of yourself you will automatically become more accepting and loving of those around you.

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Time for Kindness

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COVID19, daily yoga, kindness, mental health, positive energy, self-care, self-help, social distancing, yoga, Yoga With Paul

This week, as we begin to live with new Covid-19 restrictions, I am pondering the importance of taking time. Slowing down. Of easing our self-imposed schedules and restrictions. Of being gentler.

We are in a situation we can’t schedule or work out way out of. We have to find a way to adapt that allows us to be healthy in mind and body, a way of living that provides us with comfort and hope.

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One new restriction is on social gatherings. As the gov.uk website puts it:

From 14 September, there will be a new legal gatherings limit. When meeting with people you don’t live with you can socialise in groups of up to 6. You should continue to maintain social distancing with anyone you do not live with. There is further guidance on meeting with others safely, which includes details of exemptions from this limit, including for larger households and support bubbles.

https://www.gov.uk/government/publications/coronavirus-outbreak-faqs-what-you-can-and-cant-do/coronavirus-outbreak-faqs-what-you-can-and-cant-do

For a lot of people, this probably feels like a step backwards. Everyone was hoping things would be getting more normal, not less.

We are stuck somewhere between trying to live as normally as possible and trying to be responsible citizens and community members.

This means we need to think about how to maintain our physical and mental well-being. The word I keep coming back to is kindness.

We need to be kind to ourselves and others. We need to be kind to our bodies and mind. We need to be kind to the environment.

For me, that starts with letting go of a lot of expectations. This releases pressure. It creates an open space where things can evolve, rather than us trying to force them in a particular direction.

As the writer Henry James said: “Three things in human life are important: the first is to be kind; the second is to be kind; and the third is to be kind.”

So this week — and in the week’s to come — let’s focus on acceptance, gentleness, kindness, softness. Let’s go easy on ourselves and others.

Read more:
Speak to yourself with kindness,
4 practices to speak with kindness

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9 Steps to Hygiene as a Daily Practice

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COVID-19, daily practice, daily yoga, handwashing, hygiene, public health, self-care, yoga healing, yoga health, yoga practice, Yoga With Paul

The past six months have taught us a lot of hard lessons about interconnection, vulnerability, risk and self-sacrifice.

As the Covid-19 pandemic rolls on, showing no sign of abating at a global level, we are having to adjust to a long-term reality. Wearing masks, washing hands, maintaining social distance are not temporary measures. They must be a daily practice.

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In yoga, we practice daily (or as often as we can) because we understand the importance of positive habits for our body and mind. We understand that every day our body ages a little bit, potentially gets a little bit weaker; every day we face mental and emotional challenges that tax our patience and cause stress.

Every day, we have to make effort to do right, be kind, support our loved ones, do our work, care for the environment and those around us. None of these are one-off or occasional things. They must be daily practices.

These 9 steps to hygiene need to be a daily practice too.

1. Wear masks.
2. Discard tissues and food wrappers properly.
3. Do not touch surfaces unnecessarily.
4. Maintain social distance.
5. Was hands.
6. Use hand sanitizer.
7. Avoid crowds.
8. Don’t go out if feeling unwell.
9. Respect people’s space when exercising or relaxing outdoors.

We all look forward to returning to a more normal life, but until then, let’s care for ourselves and those around us by dedicating ourselves to this daily practice.

Read more: The Karma of Taking Care and Agency in an Uncertain World

 

 

Accepting Difficult Emotions

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acceptance meditation, COVID19, difficult emotions, healing, meditation, mental health, mindfulness, self-care, stress, yoga meditation, Yoga With Paul

We all face difficult emotions sometimes, like anger, despair or grief. In the past few months, though, we’ve been collectively plunged into trying times.

Many of us have had our health, well-being, financial stability and relationships challenged like never before.

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It is easy to wish for an ‘off’ switch; tempting to turn away from the bad news and tough decisions and bury ourselves in yoga, Netflix or cocktails.

All of these things can have their place in our lives but if we try to use them as escape routes we’re going to find ourselves at a dead end.

According to psychologist Beth Kurland, “avoiding unpleasant emotions—rather than accepting them—only increases our psychological distress, inflexibility, anxiety, and depression, diminishing our well-being”.

Accepting difficult emotions doesn’t mean losing our tempers, or crying all day — that’s just expressing them.

Acceptance means giving the emotions permission to be with us and giving ourselves permission to feel how we feel.

The writer and Holocaust survivor Primo Levi observed that while humans can never be perfectly happy the reverse is true: they can never be utterly miserable. He witnessed that even in the depths of a concentration camp a bird-song, an unexpected kind word, or an extra bit of food was enough to prevent the total loss of hope.

This wisdom can help us accept difficult emotions because it reminds us they are not permanent. However hard things are, even in moments of tragedy and loss, time keeps moving, things change.

There is a lovely article by Sharon Salzburg in the Buddhist magazine Tricycle about mindfulness and difficult emotions. It includes a meditation practice you can use to learn to accept and integrate difficult emotions.

It begins:

Sit comfortably or lie down, with your eyes closed or open. Center your attention on the feeling of the breath, wherever it’s easiest for you—just normal, natural breath. If it helps, use the mental note in, out or rising, falling.

After a few moments of following your breath, consciously bring to mind a difficult or troubling feeling or situation from the recent or distant past, a scenario that holds intense emotion for you—sadness, fear, shame, or anger. Take a moment to fully recall the situation. Doing that isn’t likely to feel comfortable, but stick with it. At any point, you can return to following your breath for respite.

Read the rest of the article here.

As you practice accepting difficult emotions you’ll find yourself free to enjoy life in a new way. Instead of using yoga, socialising, your phone, or food to numb your feelings, you can savour these things for themselves — allowing you to connect more fully, move with greater confidence and appreciate life in a new way.

What’s your strategy for accepting difficult emotions? Share in the comments!