Blog Archives

Daily habits for emotional well-being and balance

8/25/2021

Our emotional states can fluctuate constantly and this can affects our overall wellbeing. The yoga philosophy teaches us that we must learn to control the modifications of our mind, therefore our emotions also. When our mind is at peace, we also experience emotional balance. Therefore we must always work on the mind to quieten the overactivity. There are many practices we can use to help us with this, the following are some which can be included as a daily routine.

GET OUTSIDE IN NATURE

Being in nature is one of the best ways to calm the senses, feel connected & inspired. When we are in the presence of others, we pick up their energy instantly and this can create a cognitive or emotional reaction, or in some cases affect our our energy (particularly for energy sensitive individuals). But when we are in nature, we are surrounded by pure energy and calm. Take a short walk outdoors, watch the sunset, go for a swim, gaze at the moon, take 5 minutes to sit in the sunshine with your eyes closed and breathe in the light and warmth etc. Whatever option suits you best, just let yourself be in the presence of nature & get some fresh air.

DO SOMETHING CREATIVE

Find a hobby that sparkles your creativity. This can be baking, cooking, drawing, painting, writing, sewing, building something, etc.... When we engage in actions that are creative, we feel joyous, connected with ourselves & focused. And learning to focus the mind on what we are doing in that moment means being present in the now. Being creative activates the sacral chakra (Swadisthana) which is the energy field of creativity and feminine energy. It also represents how we deal with emotions, especially towards ourselves.

CONNECTION

Connect with the people you love. Whether you meet with a friend for lunch, or just have a phone call with a loved one, keep connected with people daily. This increases the energy in Anahata, the heart chakra & helps us to maintain healthy levels of trust, openness, acceptance & a sense of belonging.

DAILY PHYSICAL EXERCISE

Develop the discipline to exercise daily. On some days, it will be more gentle such as a yin yoga session or a slow walk. On other days, it will be more dynamic such as an intense cardio session, a strong Vinyasa flow or a weight lifting session. Whatever feels good for you on the day, get in the habit to move your body daily. Physical exercise plays an important part in our emotional well being. Be mindful not to push yourself & your body over the limit; exercise to respect yourself & to feel good, not to punish yourself.

MINDFUL BREATHING

Take 5 minute breaks throughout the day to focus on your breath. Set reminders on your phone so that you can commit to it. When we focus on our breath, we practice Pratyahara, sense withdrawal. This means we connect inward and become more focused on our internal world, away from the external distractions. Counting breathing technique can be very useful. Inhale and count to 5, exhale and count to 5.

REST

The quality of our sleep greatly impacts our overall wellbeing. Just as the physical body is resting, the mind must also be at peace.
This also means letting go of any negative thoughts, emotions and cognitive patterns. We can do so by doing a short meditation before sleep or by journaling our thoughts and feelings. Going to sleep with a calm mind is very important.

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What is the difference between yin yoga and restorative yoga?

8/11/2021

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Yin and restorative yoga are often confused as being the same style of practice. Both practices are created to channel in the yin energy, which is the more calm, receptive and passive. They both help to calm the nervous system and bring stillness to the body and mind, holding the asana for longer, releasing resistance and tension. Although they share similarities, there are definitely differences.

WHAT IS YIN YOGA?

Yin yoga focuses on stretching and releasing tensions from the fascial networks, ligaments and joints. This is different than a more dynamic asana practice, which often places pressure on these and develops strength of stretches actively the muscles. The main physical benefits of yin yoga are to increase flexibility & mobility by holding passive asanas for a longer duration. During a yin practice, props are often used but it is not necessary for all asanas, this applies only if the person needs extra support. This can sometimes be needed because in yin yoga, asanas are held between 1-5 minutes, depending on the posture. Although a gentle practice, it still requires effort of the physical body. The rule is to never go to that place where you feel too uncomfortable in the stretch. Come back a little bit, so that you can hold the asana for longer. If there is pressure put on the body during the asana, injury can happen. And often it can take a while before it does, but if pressure continues, with time injury will occur.

WHAT IS RESTORATIVE YOGA?

Restorative yoga focuses solely on restoration of the body and mind. During this style of practice, we also hold the asanas for a longer duration just as in yin. But restorative yoga always includes the use of props to minimise any effort of the physical body & the mind. This is the key idea behind the practice, no effort so there is a greater focus on relaxation. Therefore restorative practice does not require physical effort. It is a suitable practice for everybody, including those who have an injury, weakness in the body or experience high levels of stress and anxiety. It is always best however to check with your GP before practicing, if you have any injuries.

Here are some examples of asanas done in both practices. It’s important to remember that some restorative option can also be applied to the practice of yin yoga.

EKA PADA RAJAKAPOTASANA/
SLEEPING SWAN POSE

In hatha yoga, this asana is named Eka Pada Rajakapotasana or one legged pigeon pose. In yin yoga, it is known as Sleeping swan pose. This is a great hip opener, mainly targeting the hip flexors on one side and the hip extensors for the other leg (the bent knee).

MANDUKASANA/FROG POSE

Frog pose targets mainly the inner thighs and hamstrings. A bolster can be used in both practices, yin and restorative, but in the later we use more props to eliminate all physical effort.

MATSYANASA/FISH POSE

Matsyasana opens the chest area, stretching the lungs and providing some extension to the thoracic part of the spine. A blanket can also be places under the top of the head if there is tension felt on the neck. The restorative variation can also be applied during a yin practice.

SUPTA BADDHA KONASANA/RECLINED BUTTERFLY POSE

This asana is also known as bound angle pose. It is a reclined variation of the seated Baddha Konasana. This variation provides support for the spine, allowing the inner thighs to open with more ease than when being seated. The yin variation can include sand sacks or blocks placed on the top of the thighs to gently increase the opening, however nothing too heavy. Remember that we never force an asana or the stretch. In the restorative option, the blocks are placed under the knees to provide support to the opening and less effort.

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Partner yoga asanas for balance and flexibility

8/10/2021

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@miriamindries and @teri_kopoulos

Partner or buddy asana practice is a great way to connect with your partner, friends or loved ones. There is something magical when we share the practice with others and receive support into the asanas.
Partner asana practice helps two people connect on a deeper level, cultivating patience with one another, trust and acceptance. Here are some asanas to practice together that help with physical balance and leg flexibility.

ARDHA PASCHIMOTTANASANA

The half seated forward fold asana provides a great stretch to the hamstrings and glutes, and opens the inner thighs. To practice this together, come into a seated position facing one another, straighten the left leg joining your left soles of the feet. Bend the right knee and bring the right foot as close as possible to your pelvic area, abducting that right leg/thigh. Hold hands and take turns at the forward fold, whilst the other person is gently pulling you towards them.

PRASARITA PADOTTANASANA

Another great hamstrings and glutes stretch, the standing wide legged forward fold also strengthens the quadriceps and improves physical balance. Stands with your back against one another and take a wide step, opening the legs with your feet firm on the mat. Inhale and lengthen the spine, and as you exhale, forward fold bringing the crown of your head on the mat or toward the mat. Then take hold of each others elbows or hands (depending how deep you go into the asana) and look at each other. This is also an inversion, which boost blood circulation and energises the mind. This asana gives you both the opportunity to see the world upside down, sharing this experience together.

UPAVISTHA KONASANA

The seated wide legged forward fold provides similar benefits to the standing forward fold, without the aspect of finding balance on your feet. This one is a great hip opener and offers a lovely stretch to the spine and back muscles. Come into a seated position, facing one another and open the legs as far as you can. One person can place their soles of the feet on the others’ inner part of the ankles, hold hands and help the other person come into their forward fold by gently pulling them towards you holding the by their arms. At the same time, gently press your feet onto their ankles to help them open the inner thighs more.

ADHO MUKHA SVANASANA

This buddy asana practice variation is similar to the modification if downward facing dog practiced at the wall. This helps to strengthen the quadriceps, stretch the hamstrings, glutes, spine and back muscles and open the chest and shoulders.

UTTANASANA

The standing forward fold can be a challenging asana especially if you are experiencing stiffness in the hamstrings so take it easy. Stand with your backs against one another. Inhale and lengthen the spine, exhale and forward told, bringing the navel towards the thighs. Some of you might be able to go down more, whilst others can practice ardha uttanasana, placing your hands on your shins and keeping your spine straight. If you can fold forward enough to take hold of your partner’s arms, do so.

STANDING HANUMANASANA

The standing splits pose done as partner asana practice can be challenging. It requires physical balance and flexibility in the legs and inner thighs. If you are both comfortable with it, start facing one another and place your heel on the other person’s shoulder. To help each other maintain balance, hold hands on grab onto each other’s upper arm. If this asana is difficult for you both, practice it as a seated position (dandasana) and place your heels on each other’s shoulder.

Featured in the photos with me is @teri_kopoulos, Karate champion and calisthenics expert.

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Which yoga practice style suits you based on your Ayurveda dosha?

8/8/2021

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As the sister science of yoga, Ayurveda is based on 3 different constitutions (doshas) which determine a person’s individual nature (physically, mentally and emotionally). The three doshas are Vata, Pitta and Kapha and each one is represented by 2 of the 5 universal elements. As yoga and Ayurveda go together, below are the style of asana practice suited best for each dosha. This is based on the qualities of each dosha and of course, in my opinion as an Ayurvedic practitioner and yoga teacher.

VATA PREDOMINANT DOSHA

Vata dosha people tend to be the most energetic out of the three (when in balance). This dosha is represented by the elements of air and space, which signify movement and constant change. Based on these elements, Vata dosha individuals tend to experience the qualities of cold and dryness often, so they need warmth and nurturing. Always on the go and rarely sticking with a routine, Vata dosha people would benefit from a hot style vinyasa practice, where they can sweat and use their excess energy in a harmonious way. Due to the dry quality of this dosha, Vata predominant people rarely sweat so heating style practices will help to do so and eliminate some of the dryness. An Iyengar style practice would also be suited because this type of asana class focuses of structure and steadiness, qualities which Vata dosha individuals can learn to cultivate. When out of balance (excess Vata), a yin or restorative style practice would benefit Vata, especially to calm the nervous system, because Vatas tend to overthink and worry a lot. Vatas also benefit from a daily meditation practice, particularly Trataka (steady gazing) which helps one to steady the mind and focus; Nadi shodhana breathing can also be practice to bring balance in the body and mind.

PITTA PREDOMINANT DOSHA

The Pittas are in general the most disciplined and organised out of the three doshas. Pitta is represented by the elements of fire and water (mostly fire), therefore their qualities are hot, reactive and strength/power. Pitta predominant dosha individuals take everything they do very seriously and they like structure & routine. An Ashtanga Vinyasa practice suits Pittas as it is a repetitive style of practice, strict, strong, vigorous and precise. Pittas also tend to gravitate towards strong Vinyasa flows and power yoga asana practices, although they don’t enjoy the heat because they already have the fire element predominant. When out of balance (in excess), Pitta dosha individuals would benefit from a yin yoga style practice because they are known workaholics and tend to be very hard on themselves. So a yin practice will bring balance from all the yang energy they have, calm their mind and bring approach themselves more gently. Nadi shodhana pranayama can also benefit Pittas to always keep the dual energies in harmony (the masculine and feminine).

KAPHA PREDOMINANT DOSHA

Kapha dosha is represented by the elements of water and earth, which hold characteristics of heavy, strong, steady and moist. Kapha predominant dosha people tend to be more calm out of the three, and slow in getting started with anything. But once they do, they stick to it and are very good at everything they do. A traditional hatha yoga style asana practice is well suited for Kaphas because it is not too dynamic or too slow; it is also precise and consistent which which will help Kaphas to stick with it. An Iyengar style practice is also suited and even a Vinyasa type asana class, although not too strong and dynamic. When out of balance (in excess) Kaphas can benefit again from a traditional hatha practice. Because their qualities are heavy and slow, they can become lazy and stuck when in excess of Kapha. So some form of energising movement is required. Pranayama practices such as Bhastrika and Kapalabhati can also bring more heat to Kapha, create more prana movement and energise their body and mind.

To find out your predominant dosha, click here to see the Ayurveda section.

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Therapeutic yoga sequence for stress and feeling overwhelmed

8/3/2021

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Asana practice can teach us a lot more than just focusing on our physical ability. Although it is a part of the yoga philosophy, practicing asanas can bring us in closer connection to our true essence and away from our daily distractions. Whilst there are many different styles now accessible to us, and we see dynamic practices often, it is also important to emphasise on the need to create balance by also introducing more gentle styles of practice also.

What is a therapeutic asana practice?

A therapeutic style practice consists mostly of passive asanas, which held over a longer duration, can help us release more than just physical tension, such as emotional and mental stress. A focus on healing can also be experienced in these types of practices. This is also one of the core aspects of yin yoga style. When practicing a more gentle and restorative sequence, we learn to be patient; to breathe through the tension and surrender to our current state without judgement, but instead with understanding and compassion. Applying a therapeutic approach can help calm the nervous system, particularly the sympathetic NS, which activates with dynamic movements or stress and anxiety.

How to practice this sequence...

This sequence is a gentle, yin type practice which brings us into a state of mental stillness and release of constant chatter of the thoughts. Our thinking greatly affects our emotions, so cultivating a less active mental state can also provide us with the space required to tune into our emotions and observe exactly what is going on.
Practice these asanas in the order displayed and hold for the time mentioned, or as it feels ok for you. Please always remember that you should never feel any pain in your practice and if you do at any point, modify the asana by using props or move onto the next one. If you are pregnant, have any injuries, past or recent surgery, please check with your GP first.

Frog pose (Mandukasana)

Mandukasana is a hip opening asana which primarily targets the inner thigh area. It can be quite an intense stretch, so go only as far as it feels ok for your body. The hips are part of Swadisthana, the sacral chakra. This is the energy centre that represents creativity, feminine energy and how we process feelings. So Mandukasana gives us the opportunity to release not only the physical tension from this area, but also any stagnant emotions that may block our sense of joy and inspiration for life. Props can also be used, such as bolsters to rest the chest on or under the inner thigh area. Hold this asana for 1.5-3 minutes (or as it feels ok for you).

Melting heart (Anahatasana)

Anahatasana is also known in hatha yoga as Uttana Shishosana (extended puppy pose). This asana provides a lovely stretch to the back muscles and the spine. It also focuses primarily on opening the chest and shoulder areas. As its yin yoga name (Anahatasana), this posture relates to Anahata, the heart chakra. This energy centre is our connection to the ability to give and receive unconditional love and cultivate acceptance and trust. Therapeutically, it can bring awareness to healing by letting go of any emotional baggage we hold onto which can block our ability to be open to the idea of love in all forms. A bolster can be used under the chest, and there is the option to place the forehead or chin down. Hold this asana for 2-3 minutes (or as it feels ok for you).

Child’s pose (Balasana)

Often underestimated, Balasana is one of the most therapeutic asanas. This posture is an opportunity to pause, reflect and go inward. It provides us with some time for some introspection, by curling in a fetal position (traditionally this asana brings the hands to the feet). The variation shown provides an lovey stretch to the back muscles and arms. Hold this asana for 3 minutes (or as it feels ok for you).

Dragonfly pose (Upavistha konasana)

Another beautiful hip opener, Upavistha Konasana targets the inner thighs, hamstrings and glutes, therefore the hip extensors. Just like Mandukasana, this posture is in the energetic category of the sacral chakra, once again inviting us to release any stagnant emotions and go inward to find a space of calm and tranquility. Variation can be done by placing a block under the buttocks to elevate the hips and support the forward fold, or blocks under the forearms. Hold this asana for 1.5-3 minutes (or as it feels ok for you).

Reclined spinal twist (Supta Matsyendrasana)

Every spinal twist detoxifies the digestive organs. Supta Matsyendrasana is a more gentle way into a twist, because the spine is on the ground, making the twist slightly easier than if seated. This asana relates to Manipura, the energy centre of self-confidence and will-power, tuning us into our own inner strength. But it also brings attention to Anahata, opening the chest and shoulders. Ensure that both shoulders remain on the floor during the twist. There is also the option of straightening the legs or wrapping the top leg around the other to increase the twist effort for the body. Hold this asana for 1.5-2minutes on each side (or as it feels ok for you).

Snail pose (Halasana)

Halasana is one of the most introspective asanas of all, taking us on an inner journey. It activates Vishudi, the throat chakra which represents communication and ability to express oneself freely. Physically, Halsana stretches the back muscles, improves flexivility of the spine and it stimulates the digestive organs. Therapeutically, this is one of the most calming asanas for the nervous system, due to its intense stretch of the cervical spine. Be gentle with this asana, and as an option you can use blocks or a chair to rest your feet on if they don’t reach the ground. Practice a variation of fish pose after this as a counter pose for the cervical spine. Hold this asana for 1.5 minutes (or as it feels ok for you).

Legs up the wall (Viparita karani)

Viparita Karani is a lovely and gentle inversion, boosting circulation in the legs. Usually done towards the end of an asana practice, this posture is also calming for the nervous system and for the whole body. There is an option to place a block or bolster under the sacrum. Hold this asana for 3-5 minutes (or as it feels ok for you).

Savasana

This is one of the key asanas in any asana practice. Whilst some people choose to skip Savasana, I advise everyone to not to do. Savasana is the cherry on top, the asana that brings everything into balance after every practice. It is an invitation to surrender and simply let ourselves be in awareness of the present moment, without any physical or mental effort. End your practice with 10-15 minutes of Savasana.

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5 habits for a positive lifestyle

8/3/2021

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Living a positive, healthier lifestyle is a personal journey and it can look different for each one of us. I define healthy living as engaging in routines, behaviours and relationships that bring harmony to our physical, mental and emotional self.
It is indeed a journey of self-discovery and learning about ourselves in the process. We must always be aware of our current state and try to make positive changes that help us feel more empowered and efficient, both physically and mentally. Here are 5 aspects to consider that can bring more positive energy to life.

FUEL YOUR BODY WITH THE RIGHT FOODS

Food is fuel for our body and what and how we eat can greatly impact our overall wellbeing. Eating “healthy” looks different for us all because our bodies are different. Following the Ayurvedic principles of getting to know your body, you can simply do this by understanding how the foods you eat make you feel. Sometimes it’s helpful to have a food diary where you note your body’s reaction to the foods you eat and with time you can see a pattern. Once you identify the foods that suit your body and digestion, you can become a pro at meal prepping. This means on one specific day of the week you can prepare your meals for the whole week ahead. You can store them in glass jars, some might require freezing. Meal prepping will save you time everyday and keep you on track with your eating habits.
The way we eat is also very important. In the yoga philosophy, food should be taken with full awareness and patience. This means no distractions, but paying full attention to the food. This also helps us create a connection with the food and keeps us focused on the eating. Another important aspect is patience, so chewing each bite well (it is often said 21 times). This breaks down the food well enough so that it is easier for our internal organs to digest the food better and quicker.

MOVE YOUR BODY

It is no secret that exercise keeps us in balance and comes with so many benefits for our wellbeing. Find which type of exercise you enjoy the most and schedule it in your week, at least 3 times a week. Whether it is walking, running, an intense weight lifting session at the gym or Pilates (there are others of course), just stick with that. Try not to put too much pressure on yourself, just enjoy it. To get you motivated, invest in some good quality athletic wear and if you are an extrinsic motivation person, find a workout buddy and mix exercise and social together. Remember also that we should exercise not to be thinner or more toned, but to feel good in our body and clear the mind, which definitely helps when experiencing stress.

WRITE IT DOWN

Journaling is a great habit to incorporate for everybody. Writing down your thoughts, feelings, ideas etc can help to release them from your mind, therefore minimise over thinking. The great aspect about it is that journaling is very personal, so it is something between you and yourself only. Keeping things inside over the years can affect our emotional and mental health which also affect our physical body over time, so let your thoughts go by releasing them in your journal, clear your mind and connect to yourself. You might even find some great ideas come out on paper and extra inspiration.

LEARN TO CONCENTRATE

Meditation is a practice of bringing stillness to the mind by intense concentration. This can be on an object externally such as a candle, an image, the moon (anything) or internally such as the breath. There are many different kinds of concentration techniques to helps us reach a meditative state such as guided meditation, sound meditation, walking meditation etc. But what is for sure certain is that meditation can have a great effect on our cognitive processes and overall wellbeing. Take time everyday to practice stillness for at least 5 minutes. Set a reminder on your phone if you need to, but commit to this everyday. You can just close your eyes, and focus on the rhythm of your breath. Connect with the breath and listen to the sound of it (take your attention inwards). Or if the other techniques mentioned above suit you better, practice that. Just ensure everyday, you take some time to be still and silent, away from any distractions. This can help energise and refresh your mind and also the body. Although in the beginning, you may find this a little challenging, with time and consistency to the practice of meditation, you will learn to embrace the stillness and silence and understand how powerful these are.

SLEEP WELL

Our sleep affects everything: our mood, mental and physical state which both require rest. Having a healthy sleeping plan is super important. In yoga philosophy, it is said that one must not sleep too much or too little, but enough to recharge and refresh the mind and body. Although there are some mentions of how many hours per night is considered a healthy amount for sleep, I think that it is different for us all. For example, some people can function very well at 6 hours per night and if they sleep more, this can make them feel even more tired and lazy. For others, they require 8 hours of sleep per night and if they sleep less, their productivity levels and overall functioning for the day is affected. So find out what your body needs and follow that. One thing is certain though and this is to try and get to bed before 11pm, preferably around 10pm. I will do a post soon on habits to incorporate in your night routine for a restful and peaceful sleep.

The above 4 habits can be small changes with a big impact, although there are so many others we can do to bring us into balance. Start step by step, be gentle with yourself and look after yourself.

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GET INSPIRED

Daily habits for emotional well-being and balance

GET OUTSIDE IN NATURE

DO SOMETHING CREATIVE

CONNECTION

DAILY PHYSICAL EXERCISE

MINDFUL BREATHING

REST

What is the difference between yin yoga and restorative yoga?

WHAT IS YIN YOGA?

WHAT IS RESTORATIVE YOGA?

EKA PADA RAJAKAPOTASANA/​SLEEPING SWAN POSE

MANDUKASANA/FROG POSE

MATSYANASA/FISH POSE

SUPTA BADDHA KONASANA/RECLINED BUTTERFLY POSE

Partner yoga asanas for balance and flexibility

ARDHA PASCHIMOTTANASANA

PRASARITA PADOTTANASANA

UPAVISTHA KONASANA

ADHO MUKHA SVANASANA

UTTANASANA

STANDING HANUMANASANA

Which yoga practice style suits you based on your Ayurveda dosha?

VATA PREDOMINANT DOSHA

PITTA PREDOMINANT DOSHA

KAPHA PREDOMINANT DOSHA

Therapeutic yoga sequence for stress and feeling overwhelmed

What is a therapeutic asana practice?

How to practice this sequence...

Frog pose (Mandukasana)

Melting heart (Anahatasana)

Child’s pose (Balasana)

Dragonfly pose (Upavistha konasana)

Reclined spinal twist (Supta Matsyendrasana)

Snail pose (Halasana)

Legs up the wall (Viparita karani)

Savasana

5 habits for a positive lifestyle

FUEL YOUR BODY WITH THE RIGHT FOODS

MOVE YOUR BODY

WRITE IT DOWN

LEARN TO CONCENTRATE

SLEEP WELL

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EKA PADA RAJAKAPOTASANA/
SLEEPING SWAN POSE