By Nika Bosnic, for Summersalt Yoga

With the arrival of summertime (just a few more days until the summer officially begins!) we see different action plans popping up everywhere: diet, fitness detox plans, you name it.

I’ve never really been a fan of such plans because they would normally try to change your habits overnight and all at once. We’ve all done this. Waking up early, doing HIIT in the morning, meditating for 20 minutes, cutting out sugar completely, getting at least 8-hour sleep, etc. Let’s be honest, the plan lasted for a week or so before we switched back to our old and not-so-healthy habits.

So sticking to a habit can be difficult and we easily get disrupted because, hey, life keeps piling it on. And yet, for every problem, there is a solution and after every failure, there is a success.

So here it is, THE plan that will change your life, turn you into the best version of yourself, and leave you more self-confident and glowing inside-out than ever. Well, not really. Unfortunately, there are no shortcuts when it comes to habits, and building new habits that will last more than a week (and that’s the goal, right?)takes time and determination. But the results are definitely rewarding.

The list that follows is basically just my favorite tips & tricks that I’ve learned on my way of trying and failing and that will hopefully give you the motivational boost. Please note that everyone is different. No one should follow my choices exactly — you’ve got to figure out what works for you the best but at least now you have certain guidelines that might help you through and make the whole process much easier.

That said, every plan needs RULES. So the rules for the “FEEL GOOD” Summer Action Plan are as follows:

1. Each day has a different focus or theme for you to remember and follow it easily.
2. It’s a 7-day plan. Wondering why? To focus and devote all your energy on one habit per day and then slowly adding new habits. I suggest to start on Monday (new week – new beginnings) and end on Sunday.
3. Write them down. Just telling ourselves, either loud or quietly, that we’re going to change isn’t enough. So I highly recommend to grab a list of paper or your phone and have suggestions written or even to set reminders for what the theme is each day.
4. Consistency is the key! Practice, practice, and again…practise. You don’t have to devote several hours a day to practice new habits, You can easily fit them into your usual everyday routine. And remember, if you are consistent, rewards will follow.

OK, so now we have the rules but you probably want to know the seven themes. Here they are, my suggestions to make a difference to your overall wellbeing, in my order of preference (yours of course may be different):

DAY ONE: LEMON to kick-start the day

Start your day with lemon water, apple cider vinegar, and warm water- then follow it with another glass of warm water before breakfast (ideally, 10-20 minutes before breakfast).

Drinking warm lemon water first thing in the morning can help flush the digestive system and rehydrate the body.

DAY TWO: MINDFUL EATING

Before each meal today, take 5 deep breaths then chew your food well, trying to take in all the flavors. Stop eating when you are full and rather aim to have 3 main meals a day and healthy snacks in-between (such as fruits, nuts, yogurt with chia seeds, little hummus with carrots) if you are too hungry. Also, take time for your meals and don’t have distractions like your phone or the TV around you.

DAY THREE: CUT OFF THE SUGAR

OK, this one is difficult, but you can do it! Try not to have any unnecessary sugar from today until the end of the 7-day Plan. Instead, you can have fruits, dates, a handful of nuts, or some dark chocolate.

DAY FOUR: START MOVING

Challenge yourself by spending at least 30 minutes a day moving.

It can be either a walk in nature, switching your car with a bicycle for a change, trying that new dance class that your friend was telling you about, or trying one of pilates or yoga videos on YouTube. Options are limitless and I am sure each can find something for him/herself. This can be a nice opportunity to find out what really suits you and what doesn’t. For instance, Day 4 can be walking, on Day 5 you can add light running, Day 6 can be morning yoga flow and you may end the Plan with Day 7 doing a short strength training (check Nike Training App for ideas).

DAY FIVE: ME-TIME

Take time for yourself and do something you have always wanted to but had too little time for. Some suggestions: take a bath, visit old friends, read your favorite book again, indulge yourself with a fancy dinner, plan the next trip, or yoga retreat , whatever makes you happy.

DAY SIX: BEAUTY SLEEP

Strive to have at least 8-hour sleep. Do some stretching and make yourself a cup of hot chocolate with cinnamon or golden turmeric latte before sneaking into bed. Sleep tight!

DAY SEVEN: MIND JOURNAL

Take 5 minutes to write down how you feel after a week of developing the new habits. Was it difficult? Were you consistent? Take an extra 5 minutes to journal your wishes, goals, any thought you might have concerning new habits. Have you learn’t something new about yourself, were you surprised by something? Remember, there is no right or wrong answer, whatever feeling you have is OK. This might help you to set your goals and intentions for the future.

AND NOW?

Congratulations, you’ve finished the “FEEL GOOD” Summer Action Plan and you should be very proud of it. It may be a small step toward your goals but you’ve proven yourself that you CAN.  Bravo!

It’s up to you to decide how to continue. You can go on practicing the habits you’ve learned during the first week and slowly (once you are ready) adding new habits. It takes time for a habit to become a routine and for a routine to become a lifestyle. But it’s the journey, not the destination that matters!

The post The 7 day “FEEL GOOD” summer action plan appeared first on Summersalt Yoga Retreats.

Chakras! Whether you’re a yogi or someone who hasn’t practised a single time, you’ve probably heard about them.

So what are they? In yoga philosophy, chakras are 7 energy points in our subtle body or centres, forming a spiral of energy flow through our body.

Each chakra represents a different aspect of our body, mind and soul. Any imbalances in chakras (also called blocks) can create an imbalance in those areas and the entire wellbeing of a person.

When all chakras are in a balance, they create a healthy flow of energy through our body.

Through our yoga asana practice, meditation, connection to natural elements as well as healthy nutrition, we can achieve that healthy energy flow and overall wellbeing.

We’ve created his 7 chakra guide to help you understand each chakra, what it represents, and what and we do to reach the chakra balance (and the health of each chakra separately).

The guide includes the meaning, representation, location, element, colour, mantra, crystals, aromas, foods, yoga poses and affirmations as well as symptoms of imbalance for each chakra.

Chakras represent not only physical but also our mental and spiritual health. A balanced chakra system allows us to feel our best, to reach our goals, manifest our true selves and simply – live healthy lives.

Muladhara (Root Chakra)

Meaning: Mula – “root”, Adhara – “support” or “base.”
Location: base of the spine
Element: earth
Colour: red
Sound (mantra): Lam
Crystals: red jasper, garnet, bloodstone, smokey quartz, poppy jasper, jet.
Aromas: cloves, cedar, rose, sandalwood.
Foods: red apples, strawberries, eggs, beans, nuts, root vegetables (potato, sweet potato, beetroot)
Poses: Vrkhasana (Tree pose), sukhasana (simple pose), malasana (deep squat), tadasana (mountain pose), Virabadhrasana II (warrior II), balasana (child’s pose), savasana (corpse pose)
Affirmations: I am safe. I am secure. I am here.

The Root chakra represents and is associated with safety, security, stability and grounding. It includes our basic needs and desires (food, shelter, security). These lay the foundations for our lives, represent our core beliefs, values, family relationships, “feeling at home”. The fight or flight response comes from this chakra.

Imbalanced chakra creates feelings of being lost, anxious, stressed.

Svadhisthana (Sacral Chakra)

Meaning: Swa – “one’s own”, adhisthana – “abode” or “seat.”
Location: pelvic area
Element: water
Colour: orange
Sound (mantra): Yam
Crystals: amber, orange moonstone, citrine, hematite, carnelian
Aromas: rose, jasmine, sandalwood, ylang-ylang, clary sage
Foods: oranges, carrots, mangoes, pumpkins, sweet potatoes, various seeds and nuts, fish
Poses: Virasana (hero pose), Deviasana (Goddes pose), Anjaneyasana (low lunge), Mandukasana (Frog pose), Paschimottanasana (seated forward bend).
Affirmations: I feel. I love. I am passionate. I am creative.

The sacral chakra is a centre of feeling, emotion, intimacy, pleasure, connection. It is associated with or creativity as well as sexuality and fertility. It corresponds to the reproductive and sexual organs and represents fluidity, creativity, and fertility. A healthy second chakra represents a healthy, creative, passionate life.

Blocked chakra creates feelings of low self-confidence, inability to cope with changes, feeling emotionless, cold, rigid.

Manipura (Solar Plexus Chakra)

Meaning: “resplendent gem” or “lustrous gem.”
Location: between the navel and the rib cage, solar plexus
Element: fire
Colour: yellow
Sound (mantra): Ram
Crystals: Tiger’s eye, amber, citrine, yellow jasper, Lemon Quartz, Malachite
Aromas: chamomile, myrrh, rose, frankincense, sandalwood
Foods: ginger, chamomile, turmeric, cumin, bananas, flax seeds, lemons, legumes, whole grains
Poses: Dhanurasana (Bow Pose), Virabadhrasana III (Warrior III), plank pose, Parsvottanasana (side stretch), Kappalabhati pranayama, Navasana (Boat Pose)
Affirmations: I can. I am confident. I am worthy of.

Manipura chakra represents our power, strength, self-esteem. Self-worth and acceptance stem from this chakra. If the chakra is balanced, we feel confident with our decisions in life; we take action, are productive.

A blocked chakra creates low self-esteem, self-doubt, fear, low energy and passive behaviour. It cal also create issues and pain with digestion.

Anahata (Heart Chakra)

Meaning: “unhurt.”
Location: centre of the chest, heart area
Element: air
Colour: green
Sound (mantra): Yam
Crystals: jade, rose, emerald, rose quartz, amazonite
Aromas: rose, lavender, neroli, marjoram, basil
Foods: green vegetables (spinach, green beans, zucchini), green fruit (avocado, limes, kiwi, apples), herbs (basil, parsley, mint, coriander), green teach, spirulina, chlorella
Poses: Bhujangasana (cobra pose), Ustrasana (camel pose), Camatkarasana (wild thing), Setu Bandha Sarvangasana (bridge pose), Matsyasana (fish pose)
Affirmations: I have infinite love. I love.

This chakra represents and is a channel for love, compassion, understanding, empathy. It helps us connect with the world, others and ourselves, exercises kindness and compassion. It helps overcome sadness or anger and is the energy centre for love, happiness and joy.

Blocked chakra manifests with loneliness, shyness, fear, inability to connect with others and actual heartache.

Vishuddha (Throat Chakra)

Meaning: “pure” or “purification”
Location: throat area
Element: ether
Colour: blue
Sound (mantra): Ham
Crystals: aquamarine, azurite, turquoise, sodalite
Aromas: frankincense, jasmine, sandalwood, rose, ylang-ylang
Foods: soups, sauces, fresh juices, smoothies, blueberries, blackberries, peaches, plums, coconut water.
Poses: Singhasana (Lion Pose), Halasana (Plow Pose), Matsyasana (fish pose), seated cat-cow, mantra chanting
Affirmations: I live my truth. I am heard. I am positive.

This chakra represents the ability to communicate freely, speak the truth, express emotions, respect own and others opinions. It helps live honestly, reach goals and live in harmony with others.

Blocked chakra manifests in holding back on expressing needs and desires, not finding own voice or truth.

Ajna (Third-Eye Chakra)

Meaning: “perceive” or “authority.”
Location: between the eyebrows
Element: light
Colour: indigo
Sound (mantra): OM
Crystals: clear quartz, amethyst, purple fluorite, moldavite
Aromas: myrrh, sandalwood, Palo Santo, grapefruit
Foods: fish, nuts, blueberries, flax seeds, purple cabbage, cacao and dark chocolate, grapes, eggplants
Poses: Sukhanasan (Easy pose), flows, meditation, chants
Affirmations: I am that. I see clearly. I trust myself.

The third eye chakra represents intuition, spiritual awareness, ability to see clearly and through illusions. It governs all of the other chakras. It allows us to tap into our deeper wisdom, subconscious, spiritual insight, understand the meaning of it all.

Blocked chakra represents in migraines, poor sleep or insomnia, difficulty to make decisions.

Sahasrara (Crown Chakra)

Meaning: “thousand pettaled.”
Location: the crown of the head
Element: Cosmic Energy
Colour: white
Sound (mantra): OM
Crystals: blue sapphire, amethyst, clear quartz, diamond
Aromas: rose, jasmine, frankincense, lavender, sandalwood,
Affirmations: I trust my intuition. I am connected.

Located outside of the body, this chakra represents the non-physical, spiritual realm. It allows us to experience oneness with the world and complete freedom. We start living with faith, trust and abandon fear and anxiety.

Blocked chakra manifests with feelings of isolation, lack of direction, disconnectedness.

If you want to go further into your chakra journey, here are some of our suggestions for the first steps!

The post The Ultimate Chakra Guide appeared first on Summersalt Yoga Retreats.

The winter is officially here and with it comes the colder weather, darker days, and the desire to hide and just sleep until the summer!

Naturally, winter is the time when you should take it slow, re-charge, and just be with yourself. However, do not confuse it with being sad or depressed!

According to Ayurveda, the dominant dosha of the winter season is kapha (it governs the structure of the body and has heavy, solid, slow qualities), but if you live in very cold climates vata dosha has also a very strong presence.

Thanks to the Ayurveda philosophy you can adjust your lifestyle, habits, and diet to suit the season. This way you can make winter much more accommodating and pleasant!

Lifestyle adjustments

In winter you need to keep both the winter kappa and winter vata doshas satisfied – the best to do so is to establish and keep up with a regular routine.

–  Get up and go to bed at the same time. According to Ayurveda, in winter it is okay to sleep in a little!

– Eat regular meals (each morning have a cup of warm water) at the same time and have regular patterns for work, exercise etc. as much as possible

–  Exercise and do some asana work. If you are not into yoga – do any kind of exercise, even if it’s following a Youtube video. However – don’t overdo it, be mindful, focus more on restorative poses.

– Do not overbook yourself (especially in the Christmas period!), enjoy the slower life, read, meditate, take long walks in nature. Do not feel bad for wanting to stay in.

– Get sun whenever possible – it is rare in winter and you need Vitamin D.

– Stay warm – wear warm clothes, socks, hat, cover your ears and neck to keep the vata and kapha. Try to avoid colds. According to Ayurveda – colds are actually kapha and vata disorders:  the body builds up an excess of cool and moist kapha qualities, resulting in congestion and a runny nose. At the same time the excess vata reduces the fire (agni) which leads to chills, loss of appetite, and poor digestion.

– Keep your vitamin C levels in check, drink hot water or herbal teas, use natural nose drops to minimize and relieve the nasal irritation.

– Moisturize. Vata imbalance can dry out the skin, so make sure you moisturize enough with oils or lotions.

Diet adjustments

Your digestive fire is strong in winter! It is cold and you need to keep your body warm and that’s why you are craving heartier, fattier foods. A lot too! The task here is to pacify the Kapha dosha and keep the data in control too.

Luckily, our bodies naturally know what they need, so it is not so hard to follow the guidelines.

– Add enough spices and herbs to your meals – they will keep the digestive fire burning and warm you up. There is a reason why we associate cinnamon or cardamom with winter! Try and find out what you like most – black pepper, cumin, rosemary, cayenne, turmeric, ginger, coriander… Don’t overdo it though, a little bit comes a long way!

– Focus on warm, cooked, oily meals that have balanced flavors of sour, salty, pungent, bitter, and astringent. Root vegetables (in season in winter!) such as sweet potatoes, carrots, beets, radishes should be on your menu as they are heating and hearty. Add spinach or Swiss chard. Legumes are good but don’t overdo it and make sure they’re cooked well.

– Get more vitamin E (butter, and nuts, spinach, flaxseed, and sunflower oils) as well as vitamin C (cabbage, citrus, beetroot).

– Avoid cold drinks and focus and warm teas, warm water.

– Avoid astringent fruit – apples, pears, pomegranate or dried fruit as well as barley, corn, millet, too many raw veggies, frozen foods, white sugar, dairy.

Photo: flickr.com

If you want to learn more about Ayurveda and find some great recipes, these books are a great way to start!

The post Winter Ayurveda – stay warm in the cold season appeared first on Summersalt Yoga Retreats.

By Vanessa Fleming, Summersalt Yoga teacher

Ah, September. Where did the summer go?! Stay Grounded As We Transition Into Fall

As time moves and the weather transitions into the cooler temperatures and airiness of fall sweeps in, it’s more important than ever to understand the qualities of Dosha Vata, and all that it brings.

What is the “Dosha Vata?”

In Ayurveda, or the science behind the art of yoga, the are 3 qualities of energy that rule our bodies as well as the nature surrounding us, called Doshas. The 3 energies are Kapha, Pitta, and Vata. Each person has a dominant Dosha. (Find out what yours is here.)

Those same qualities are found in the seasons. Kapha is wet and heavy and is linked to Winter / Early Spring, Pitta is fiery and energetic, linked to late Spring / Summer, Vata is airy and soft, linked to Autumn.

So as we transition from the heat and fire of summer into the softer fall, it’s important to remember that this time is about change. Just as the leaves on the trees change color and start to fall, the wind picks up a bit and things are in flux, we as humans are affected by this ungrounded state.

Some things you may notice is a tendency to feel flighty or forgetful…leaving the keys behind, having to check something numerous times without any memory retention, or anything that seems a bit more difficult to grasp than what normally is.

Don’t worry. You don’t have dementia or short-term memory loss. It’s completely natural to have this happen in this time! This is the time of change, clearing the slate for something new, releasing all the stresses and worries of the previous 9 months to prepare for what’s being planted. The flightiness is synonymous with the air changing and becoming cooler, the wind becoming stronger to sweep out all the dying flowers and leaves. Just like nature, your mind and body is making space for what’s to come. But it has to cleanse itself first.

Staying grounded is particularly challenging during this transition. As you prepare for this transitional time, here are a few points and tips to get you started and reduce Vata, from practical maintenance to deeper spiritual contemplation.

Your Space and Appearance

DO: Clear out your closet. Get rid of anything that no longer serves you. That shirt that has pit stains and spaghetti sauce on it but you’re holding on to it for whatever reason…say bye bye. Make a bag of items to give to the Goodwill (or any other local charity for those less fortunate). It’ll clear you, and bring something to someone who is in need.

DON’T: Go on a shopping spree. Bringing new things in defeats the purpose of clearing the space for what’s to come.

DO: Integrate some neutral colors into your wardrobe, such as brown and beige. Start to leave the bright colors behind. You don’t have to abandon completely, but try to create awareness around the colors surrounding you. Wear cardigans or anything to keep you warm.

In your living space, bring out the neutral colors for sheets and blankets, or pillow coverings. It’s okay to have some oranges and reds in there, but if you start to feel irritation by these colors, try something softer.

DON’T: Try a new hairstyle or dye. Let the nature flow freely and keep steady with what you have.

Personal Time

DO: Summertime is notorious for packing a full schedule in. Try to release some of your social obligations. Find more time to be with yourself.

DON’T: Take on a new hobby or task. That time will come, and it’s right around the corner. Let what you’ve learned integrate thus far and sit with it.

DO: Write down a reflection of what has come about this year so far, and take time contemplating those things. Evaluate and see what has changed.

DON’T: Dwell on those changes. Acknowledge and move on.

Diet

DO: Integrate more earthy foods, such as beetroot, zucchini, leafy greens, whole grains.   Warm foods are grounding and settling – pastas, soups like pumpkin or vegetable soup, basmati or brown rice. Spices like cinnamon, cumin, ginger, oregano, and parsley (to name a few) are good to add into your diet. Try some hot black tea to keep your belly warm.

DON’T: Drink too much coffee. Avoid cold foods and fizzy drinks. Stay away from raw fruits and vegetables like watermelon, cabbage and apples. Go easy on the alcohol.

Yoga / Movement / Meditation

DO: Slow it down. Integrate forward folds such as standing forward fold, seated forward fold, folded pigeon pose, and bound angle pose. Integrate a bit more Yin. Take time to sit with things and hold poses for longer. Take the internal review and journey as you hold seated and grounded poses for 3-5 minutes. For a stronger / more active flow, try triangle pose, peaceful warrior, and headstand (or variation of). See photos below.

DON’T: Do a gajillion chaturangas or sun salutations. These are fire building poses. We want to turn the energy down and ground ourselves. Inversions are good for grounding, but with a slow and steady approach rather than in a Vinyasa style.

DO: Find time to sit for just a little bit longer in seat. It may be hard. Add an extra 5 minutes to your meditation. If 5 minutes more actually means 5 minutes total, than that’s what it is.

DON’T: Skip the meditation. Remember, anything can be a meditation – from watching the water boil on the stove to feeling the water from the shower hitting your face, take the moments and time.

DO: Go for walks or strolls outside. Let the changing nature surrounding you stimulate your mind and contemplation. Deep breathe in the crisp air and feel the softer sun on your face.

DON’T: Sit around. Times of change can bring on elements of sadness or depression. Keep moving and experience all that’s out there!

Remember: Routine is key through this time. Try to get up around the same time every day and go to bed around the same time every night. Make lists and keep them handy. Feel the joy of scratching something off the list.

And finally, enjoy this time of change and transition! Oh what a great time it is to be alive! Soak it all in, enjoy the changing colors, and most of all…enjoy!

The post Stay Grounded As We Transition Into Fall appeared first on Summersalt Yoga Retreats.

By Nika Bosnic for Summersalt Yoga 

“Set a goal that makes you want to jump out of bed in the morning.”

It’s so easy to say, but it’s very difficult to put into practice. There is some good news though.

According to a recent research, early birds are more proactive than evening people – and so they do well in business.

As we know that beginnings are always the hardest, especially if you are one of those who is always hitting a snooze button, we prepared a list of our favorite morning power boosters that will get you out of the blanket straight ahead. Thank us later!

        Matcha

      yOga

      bReakfast

plaNning

 medItation

mornIng elixir

       Goals

MATCHA

Like green tea but better. The health benefits of matcha tea are numerous and they even exceed those of green tea because when you drink matcha you ingest the whole leaf, not just the brewed water. According to statistics, matcha green tea possesses antioxidant levels 6.2 times that of goji berries, 7 times that of dark chocolate, 17 times that of wild blueberries and 60.5 times that of spinach! But you might try it several times to get used to it as the taste is pretty unique. I usually make matcha latte by blending 1/2 tsp of matcha (powder), hot (but not boiling) water, coconut milk, agave syrup and little vanilla.

YOGA

Practising yoga in the morning will clear your mind, reinvigorate your body, reduce your stress levels and even boost your metabolism. You can read more about the benefits of yoga here or you can commit yourself to our 10-day yoga challenge here.

BREAKFAST

Try to wake up 15 minutes earlier to prepare yourself a breakfast that will fuel your day. Breakfast will not only pack you with the necessary energy for whatever challenges during the rest of the day, but also contribute to your better mood – imagine you have a delicious breakfast waiting for you first thing in the morning and you can indulge in it slowly before the day actually starts!. My suggestions are overnight oats or chia pudding (which you can prepare the night before), bowl of  warm porridge with toppings, toasted avocado bread, green smoothie bowls, scrambled eggs with some veggies or cheese and greek /coconut yoghurt with muesli. Sometimes when I am in a hurry I will have my matcha latte and 1-2 “superfood balls” which you can easily prepare in advance (just put some dates, shredded coconut, raw cacao, cinnamon, coconut oil, little water and pinch of salt in a food processor, mix and form small balls). You can find many delicious breakfast recipes in Summersalt Yoga recipe e-book here.

PLANNING

While enjoying your breakfast you can easily do some day or week planning. This should include your daily obligations and reminders (your mum’s birthday, for example :)) but also events, and meetings that you look forward to. Because, let’s be honest – we all need little motivation to spice up the day.

MEDITATION

It’s no secret that meditation reduces stress, controls anxiety, enhances self-awareness, generates kindness (against yourself and others), reshapes your brain, improves your focus and productivity and much more.

Most people find mornings the best time to practice meditation. For the start I suggest to find a 10-minute guided meditation training on youtube or download the app to help you get familiar with this beneficial practice (my favorite ones are Calm and Headspace).

MORNING ELIXIR

This juice is my morning “Superman” when I need an extra kick. You can, of course, buy 100% juices (no added sugar), grate ginger and simply mix all together but the best one is straight from the juicer.

Ingredients:

– 3-4 carrots (approx.  1 dcl)

– 2 oranges (approx. 1 dcl)

– 1 knob fresh ginger, peeled

– juice from 1 lemon (approx. 1/2 dcl)

– 1 knob fresh turmeric, peeled (or 1/4 tsp ground)

Simply put all the fruits/veggies in the juicer and enjoy!

GOALS

Set your goals and tasks for the upcoming day and prioritize. Prioritizing allows you to identify the most important tasks and goals at any moment and give them more of your attention, energy, and time. It’s an efficient time management tool, which enhances your focus and allows you to spend more time on the right things.

The post Morning power boosters appeared first on Summersalt Yoga Retreats.

By Vanessa Fleming, Summersalt Yoga teacher

Summertime is upon us! Which means all kinds of fun! Beach time, outdoor events, festivals, swimming, you name it!

And in summer, it’s easy to abandon our regular routines in lieu of fun and living in the moment. Living in the moment is awesome and amazing! But sometimes it can also mean indulging in some bad habits…one too many beers, one too many barbeques, one too many hours in the sun…

Here are some ways to keep mindfulness about you as the sun turns up and the days stay long.

KEEP HYDRATED

Make a commitment to keep up the water intake. We forego the water when we are out and about in the summer days and daze, simply because we lose awareness. Make a commitment to drink enough water. Drink a full glass of water every 1-2 hours (2 glasses if you are in the sun!). Set a timer, make yourself a reminder. Not only will you feel better, but you are continuing to cultivate mindfulness through conscious awareness.

WEAR A HAT OR COVER UP AND USE SUNSCREEN

We are all guilty of this at some point in our lives. And we usually realize when it’s too late, after the sun has gotten us. Not only does too much sun exposure create skin burns, but it also dehydrates us, makes us prone to illness, and can deplete our vitamins and energy. The sun is a vital tool to strength and energy as long as we use it correctly! Also remember, the sun is extra sneaky on cloudy days. These are the days when we forget the sun’s power and we get wrecked. When you’re getting ready to go out for the day, incorporate sunscreen application to you daily routine (30-50 SPF as the months get hotter). Always re-apply when getting out of water, and carry hats and light weight cover ups to protect your skin. Make it part of a ritual!

GO EASY ON THE DRINKS

Ah, summer cocktails are the best. It’s so easy to just indulge as you’re hanging out and enjoying life. It’s also so easy to overdo it. This one goes hand in hand with staying hydrated and being in the sun. The sun will naturally deplete you, and alcohol exacerbates that as well. Try swapping for non-alcoholic refreshments every other drink.  Your decision making skills will be in better tact, which is what mindfulness is all about. (Your wallet will also thank you).

TAKE WALKS

What better way to really appreciate this time of year than to just be completely immersed in it?! Walks on the beach or in nature connects us with what is going on right now. Stop and pick up treasures along the way, smell the flowers, connect with the surroundings. Each pause can create a connection, a lasting imprint on our souls, and a  deeper sense to what is in us and around us.

SPEND TIME WITH FRIENDS

And of course, doing all of this with your favorite people makes it even better. Take the time to put down the phones and devices, and really find the moments to bask in the sunny days with the beautiful people around you. Each laugh is worth a lifetime…embrace, love, let go, and be free!

The post Cultivate mindfulness in summer months appeared first on Summersalt Yoga Retreats.

By Vanessa Fleming, yoga teacher 

Intuition. It’s a powerful magic that lives within all of us. It’s also known as your “gut.” We often ignore our gut. We think that our higher brain can outsmart our bellies.

And that’s where my Thai Massage teacher will say to you, “Too much thinking! Headache!” and then pretend to bop you on the head.

It was intuition that lead me to this teacher, Pichest Boonthumme. In December, I was home for the holidays, resting and relaxing. I hadn’t purchased my return ticket to Morocco just yet. Something was holding me back. I talked to a friend about it.

“Why don’t you go back to Thailand and work on your Thai Massage?” he said.

And just like that, I knew what was the right thing to do. My friend made the absolute right suggestion. So I purchased my ticket to Thailand, and just a little over 3 weeks later, I landed in Chiang Mai.

And now I’m in the throes of my Thai Massage studies. I used to call it training, but I’ve quickly dropped that from my language, just as quickly as I was reminded that Thai Massage is a lifelong study and review. You can’t train for this. You have to learn to feel. You can learn the basic pressure points and energy lines, but you can’t do the same thing on every body…because every body is different.
And you must, must, must…feel. The intuition in this practice is the most important piece of the work.

Watching Pichest work is the pure embodiment of using this intuition to practice. I’ve heard him tell things to people about themselves that were confirmed to be true, even though he’s never spoken to this person before in his entire life. His harness of intuition is that strong.

Last week, I witnessed the rawness of emotion in the body through his simple touch and technique. A man came to class to receive healing. He was a heavy man, telling us he weighed 115kg (that’s around 260lbs). I’d guess him to be around 45 years old. Very crippled in his body. Especially in his hips, where he was so very tight. No mobility whatsoever.

So Pichest went right in. Immediately, the man winced. But Pichest didn’t let that deter him. He was gentle but firm. Confident but loving. He listened to everything this man’s body was saying. The changes came in almost immediately. Just a few minutes of work and compression and you could see the vast changes in this man’s body.

As Pichest continued to work, you could physically see the emotion running for a place to exit this man’s body. It was only about 10 minutes into the practice and work that this man was overtaken by emotion. The whole room could feel it. A collective gasp spread through each person. Such a huge release and it was only the beginning.

Witnessing this was so very intense. And fascinating. So very fascinating.

And it’s there where I sat and observed. I let that wave of emotion wash over me the whole day. I just absorbed what was happening around me.

Had I not followed my intuition, I would not have witnessed this. I would not have continued this path of studies and I would not have been living my truth. My truth is, I’m on this path to continue to witness the power of the spiritual body through yoga, energy, meditation, and contemplation. Thai Massage is another pathway on this adventure. The power of touch can bring so much into someone, or bring that trapped emotion out of someone.

So I continue this practice, this healing practice, and I continue to bear witness to the subtle or intense moments. I continue to listen to what my body feels when I work this practice on someone, and not rely on what I think I should be doing. It’s a headache, after all!

The post Thai Massage: it is a lifelong study and review appeared first on Summersalt Yoga Retreats.

Spring Ayurveda.

According to Ayurveda, spring is the season of kapha dosha as it is the time of softness, warmth and moisture – the same qualities of kapha.  (direct meaning – “that which flourishes in water”). In addition to that, we experience kapha accumulation from the winter, hence the heaviness we might feel.

The goal here is to balance out the excess of kapha energy and avoid illnesses/discomfort that excess brings. You can do it by taking certain easy steps and adjustments during this wonderful time of year.

Adjusting the diet and lifestyle to bring more dryness, lightness and heat into our lives will support our spring rebirth and revitalisation process.

Spring diet

In springtime, you should focus on fresh fruit and vegetables, which will help during the spring “cleansing” process. Most people start naturally craving this type of foods.

DO

• Eat a lot of fresh (raw, steamed, cooked) vegetables, legumes, whole grains. When you eat warm foods they should be light and easy to digest. Enjoy cabbage, broccoli, cauliflower, bitter greens.
• Go for bitter, pungent, astringent tastes. Recommended flavour enhancers: ginger, pepper, chilli, garlic, onion, various herbs.
• This is a good time to go on a juice fast, pomegranate and apple juice are recommended.
• In order to balance out the mucus production, you should focus on the purification process – drink a lot of liquids, warm and hot, herbal teas, warm water with honey.

DON’T

• Do not overdo watery and heavy veggies like sweet potato, various squash, avocado or cucumber.
• Avoid heavy, oily, fried foods that you were used to during the cold months. Eat less meat, bread, seafood, nuts, sweets.
• Do not overeat sour and heavy fruits like bananas, figs, dates, oranges, melons.
• Minimize your dairy intake, especially in the morning (substitute with plant milk).
• Eggs, fish, tofu should be eaten in moderation.

Spring lifestyle

It is best to establish a regular morning routine and get up at the same time (earlier, if possible before 6 AM). The routine can be simple – shower, drinking warm water or herbal tea, exercise.

If possible, try to establish a routine for the entire day – that means regular times for work, exercise, meals.

Spring is a great time to be adventurous, playful, so try something new – whether it’s a new hobby or just something fun.

Wear bright and warm colours – don’t be afraid of reds, yellows, oranges in the early spring and blues, greens, whites, purples for later.

It is also great to start incorporating more physical activity to make you feel lighter, warmer and so to balance out the kapha. Challenge yourself with longer and more intensive workouts, but only those that give you pleasure.

It is recommended to do the exercises in the morning and outside when possible, but an evening workout will also bring benefits.

To bring more air and brightness Ayurveda teachings recommend to include pranayama in your practice – it helps to cleanse the body from impurities.

Finally, according to Spring Ayurveda (and us) simply enjoy life – spring is the most beautiful time of the year and we all need it after a long winter!

The post Spring Ayurveda – bring lightness and joy into your life appeared first on Summersalt Yoga Retreats.

By Igne Aleliunas for Summersalt Yoga

Mindfulness, nowness, conscious living – it’s all the fad right now, but there’s something to be learned from slowing down and actually paying attention to what we do, consume and… eat. When was the last time you really enjoyed a meal? What did you have for breakfast last Saturday? If you can’t really tell, it’s time to practice mindful eating.

The Buddhist experience

The concept of mindful eating has its roots in Buddhist teachings. In Buddhist monasteries, mealtime is a serious affair – the food is consumed attentively and gratefully and often in complete silence. It helps focus and really experiences food; it also slows downtime. Little by little, people outside of Buddhism have also adopted this concept, finding it a relaxing and natural process. They have also expanded the concept, by including not only how you eat but also what and how much you eat. Often people don’t really think about what or how they’re eating – they’re distracted by their lives, latest TV shows, or their Instagram feed. Here’s where mindful eating comes along – it pulls you into the moment, making you more focused and concentrated. Mindful eating is a very flexible concept – it can be as simple or as complicated as one might like. It can only be about eating slowly. But, once broadened, the concept can include the process of cooking, carefully choosing the ingredients, or even growing and harvesting them. Mindful eating is wonderfully versatile and, contrary to what one might think, it is easily adaptable even in the most hectic of lives. Like with most practices, it takes time and dedication, but in the end, it is absolutely worth it.

Slow down and appreciate

We live in a fast-paced world. Ideally, it would be wonderful to always have the time to set up the perfect meal, to eat exactly what you want, when you want, and how you want it. But deadlines, meetings, chores, family issues, and hundreds of other important things make it virtually impossible to do just that. So a sandwich on the go it is! But even a simple sandwich can create the perfect meal if we take a minute and appreciate the taste, the texture. Just take the time to savor a bite or two, try to understand what you like or maybe don’t like about the sandwich. Think about everything it took for you to be able to eat it – the bread to bake and slice, the veggies to grow, the few minutes it took for you, or someone else to assemble it. That’s what mindful eating is all about – taking the time to appreciate, to smell, and really taste your food. This also works even if you only have the time to eat a banana – pick it up, weight it in your hand, smell its sweet aroma, notice the bruises and brown spots, then start peeling and eating it bite by bite, feeling the mushy texture, the subtle sweetness… And once done, move on with your busy life.

Amp it up

Concentrating on what and how you eat is a great exercise in mindfulness. It’s like an anchor, pulling you down to the now, even if it’s for a short while. But the real beauty of mindful eating comes from treating yourself to a lavish and satisfying meal in a pleasant environment. The experience begins well in advance, first by deciding what you’ll be eating. Ask yourself, what exactly you’re craving – it’s the body’s way of telling what it’s lacking or needing at the moment. Then take the time to prepare the meal or, alternately, choose a restaurant that will satisfy that craving. Remember: there are no forbidden foods in mindful eating – everything’s a go, depending on your dietary needs. Want that piece of chocolate? Just eat it! When you satisfy a craving, it stays satisfied. And if you deny it, it just keeps on growing, until you overeat or eventually settle for a less satisfying alternative.

If you decide to eat at home (be it homemade or delivered), create a pleasant environment. You don’t need a spacious dining room or a patio overlooking the ocean – maybe light a candle, choose your favorite plate and cutlery, open the window and let in some breeze or even make an impromptu picnic on your living room floor. Again, it’s about asking yourself what you need and want at the moment – it keeps us in tune with ourselves. Once you serve the food, take a beat to appreciate it, make a mental picture, smell it and then finally taste it. Eat slowly, noticing how taste and texture change as you chew the food. Ask yourself, whether you’re already full, or if there’s more room left. If you’re alone, eat in silence; if you’re with someone, take some time to savor the meal before resuming your conversation. Don’t check your phone and refrain from reading a book or a magazine, unless that was your goal – a good read and a plate of cheesy tacos. That, too, is a form of mindful eating, provided that you consciously chose to eat like that.

Long term benefits

Not only does mindful eating bring back the focus to the present, it actually might help decrease the instances of overeating. By listening to what your body wants, you ensure that it gets what it actually needs – all the nutrients, vitamins, and calories. So, for example, a post-workout meal might be more generous, whereas the I’ve-been-lounging-all-Sunday dinner might be smaller and lighter. Just ask your body and it will tell. When we eat slowly and stop to ask ourselves how full we are, we actually consume just the right amount of food – we get up from the table neither too hungry, nor too full. This, in turn, ensures a healthy and happy body with just the right amount of energy to work, create, exercise, and have fun!

Although mindful eating is a good practice to include in your daily life, don’t make it the be-all and end-all of your life, don’t obsess about it. Enjoy eating, since food was made to be enjoyable. Ultimately, it’s your experience that matters, so if you really want to eat some pizza while watching Netflix, go for it! As long as it’s a conscious decision, all’s well and good.

The post It’s time to practice mindful eating appeared first on Summersalt Yoga Retreats.

At this time many of us feel the unity with nature and the themes of rebirth and renewal.

To offer some inspiration and ideas for your spring arrival we’ve asked the Summersalt yoga ladies Rosie, Leah, and Milda to share some of their wellness and good-life favorites for the season and we can’t wait to hear yours too, so leave a comment, tag us in a photo and let’s welcome the spring healthy and happy!

Food

Rosie. Tahini! I have been enjoying this nutty, flavor-filled condiment of everything at the moment. Amazing with avocado toast and adds a wholesomeness to Salads. Also packed with protein so a real energy giver.

Leah. Refreshing quinoa salad chock full of lots of delicious fresh fruits and vegetables.

Milda. A simple classic, but so good – a morning smoothie. My current favorite is banana, frozen forest berries, orange, leafy greens, peanut butter, flaxseed, amaranth powder, and maca!

Body treatment

Rosie. Dry brushing! Bit painful but great for improving circulation in the skin. I also want to try and take the time to do morning coconut body oiling which I used to do when I lived in Bali a lot (and had more time!)

Leah. Lots and lots of Vitamin D from the sun

Milda. I am super lazy when it comes to this, but I am trying to use body lotion more often as I age (uh…), my favorite one is Neutrogena!

Hair treatment

Rosie. I am the most low maintenance hair person ever! However, have recently decided to go back to my auburn roots which have made me want to look after it a little more. So lots of conditioning masks for redheads.

Leah. Saltwater! I swear it does wonders for my hair.

Milda. A natural shampoo. I’ve recently stopped using the regular drug store shampoos as my hair would grease up way too quickly and ever since I’ve started with the all-natural one it makes all the difference in the world.

Face treatment

Rosie. After a long cold winter and teaching quite a bit of hot yoga I have actually been treating myself to a few holistic facials which have been so lovely for tired, winter skin. It is a bit of a luxury but one that has been making a real difference to how I feel.

Leah. Always just simple coconut oil.

Milda. Rosehip oil! I alternate it with coconut oil, rosehip oil has amazing anti-aging and anti-blemish properties, it’s best to use it in the evenings as even if it’s not comedogenic it is still an oil and it can leave your face a little shiny!

Spiritual

Rosie. I am currently holding an intention to spring cleaning my morning routine. So no phones for at least 30 mins on waking and instead of waking myself with some gentle movement, a little writing or a cup of tea and meditation.

Leah. Metta (or loving-kindness) meditation to send loving intentions and energy out to all beings everywhere. For some reason, this feels especially relevant to me this time of year.

Milda. I’ve started meditating every day with as short as 5 minutes if I can’t do more. I feel like it helps me a lot to keep perspective and not freak out over things that actually are not too serious or important. Sometimes I use an app (I use Insight Timer) for a guided meditation session, sometimes just some nice calming sounds from a Spotify playlist.

Yoga

Rosie. I am really feeling the urge to get my body really moving, which is often the case as we move into the warmer months. I am really loving my Forest yoga practice at the moment, the focus on the core and grounding elements of the practice. And of course, I can not WAIT to get out on my paddleboard again!

Leah. Backbending! To be honest, backbends are not my favorite postures, but I always gravitate toward them when spring and summer roll around. There’s something so opening and embracing about them. After hunching over and closing off my heart all winter to combat the cold, my body craves openness and expansion when warm weather approaches.

Milda. Yin! That’s my favorite for when my back or shoulders are sore from all the time spent at the desk. I love how calming it is and how I can do 20 minutes even if I don’t feel like exercise. I even bought a book and can’t wait to practice more.

Leisure

Rosie. Ah beach! I wish! In the meantime leisure time, this Spring will be all about picnics in the park and enjoying the start of the long light evenings that hopefully are on their way. Dinner and wine outside with friends is everything. I am also making an effort to read more fiction at the moment, and currently loving ‘Conversations with friends’ that was gifted to me by one of my favorite friends to have conversations with!

Leah. Beach, beach, beach, and then some more beach (with a good book in hand—I’m currently diving into philosophy and devouring the Bhagavad Gita)

Milda. I’ve always been a book nerd, so books it is. Yoga books (Donna Farhi’s “Bringing yoga to life”), non-fiction (David Eagleman’s “The Brain”) or good ole crime thrillers (Camilla Lackberg’s “The Ice Princess”

The post Spring wellness and feel-good inspiration appeared first on Summersalt Yoga Retreats.