NYC #15 // Stretch out with UNDO

  

Yoga. It makes everyone a more loving, compassionate being on earth. After any session, I am always in Slow-Motion. I move, touch, eat, drink more mindfully. If you haven't read my small THANK YOU note to Yoga yet, here it is again:

Every single session is such a healing gift for my body and mind. I've learned how to combine breathing, physical exercise and meditation. This is real quality time. Always, always love yourself first before you go out and spread it. Also, you start recognizing how breathing is so important while doing yoga. You become more mindful and grateful for everyday little things. When you incorporate yoga and meditation in your hectic, crazy schedule, you will see small changes. Small changes with big impact. And the more I do it, the more I love life and feel happier, more grounded, more myself and confident. 

These pictures were taken at the Undo x WithoutWalls Yoga Event held for the launch of their 2nd Issue. After a small meditation intro session with Ben Turshen, Shae led us through a nice yoga flow. Thanks to UndoMagazine who made this happen!

Healthy Wednesday: The Power of Yoga

By Helena Schätzle, Geo-Magazine, published June 2013.

'Words cannot describe the worth of Yoga, it has to be

experienced.' by B.K.S. Iyengar

 

The other weekend, my boyfriend's best friend, a physiotherapist, came up to me and gave me this 15-page long article about Yoga. He, himself received this from a patient and is totally new to it. It wasn't the typical article about where Yoga has started and what it actually is, but more about what Yoga can. Me, as an advocate of Yoga, immediately started to read it and did not stop until the last sentence was absorbed. The article is by the scientist Hania Luczak and was published in the GEO-magazine June, 2013. 

It is a report about Yoga's Health Benefits, but especially about recent scientific results. A GEO-team visited many researchers from Germany to the United States and even to India to learn more about its healing power. Here are the major findings:

1. Neck Pain, the Charité Berlin found out that patients had less
 pain after ten weeks of a 90-minute yoga lesson per week
 compared to patients who practiced back exerices by their own.

2. Back Pain, the University of Washington (Seattle),
almost 80% of Yoga practitioners were able to quit their
 painkillers by doing yoga once a week for half a year.

3. Stress Level, it definitely reduces your stress level so that you
 become more calm and mindful. Stress, we know it all, 
is the cause for burnout, depression, anxiety, addiction, obesity, 
chronic inflammations and more. 

4. Aerobics vs. Yoga, University of California, 
Yoga is not only as good as physical exercise,
 but might be even better. The researchers suggest: Cardio for
 endurance, but yoga for your mind and well-being.

5. Sleep, Harvard University in Boston, 
after only eight weeks of yoga, people sleep better :)

6. Stress Reduction & High Blood Pressure, Yale University,
 patients were able to reduce their medications by doing yoga.

7. Relaxation, University of Dresden, 
Yoga calms down your heart :)

8. Changes in the Central Nervous System, Boston University
 School of Medicine, the researchers found out that Yogis and
 people who regularly practice yoga produce more gamma-
aminobutyric acid, short GABA, which eases anxiety. 
They also compared this to sport activities.

9. Mental Health and Improvement in Cognitive Performance, 

University of California, L.A., only 12 

minutes of Yoga per day lead to a reduction of depression, 

a highler level of mental health and cognitive performance

 compared to a group which only listened to relaxation music 

in those 12 minutes. Additionally, they've found out that there's

 also a reduction of cell aging. Incredible, right?

10. Breast Cancer, Department of Psychology, 

University of Calif., people who suffered from breast cancer

 and had to deal with the Fatigue-Syndrome,

 (which occurs after a chemotherapy)

and did Yoga for three months, twice a week,

 felt an improvement in their physical and emotional condition.

I have to add that the researchers were mostly examining the Iyengar-Yoga which is based on these three pillars: Breath Control (Pranayama), Physical Exercise (Asana) and Meditation. Those three can be healing, but together they are invincible.

The key factor in those studies were that participants practiced a type of Yoga that includes the practice of breathing and mindfulness. Modern types like Bikram and Power Yoga will not lead to the mentioned benefits. With Yoga, Hania Luczak writes, one will slip into a Health-Provision-System. Often, you will subconsciously turn to a healthier lifestyle, have better relationships and a better working life.

Morning Meditation Post, Summer 2013.

After this well-written and well-explored article, I just had to start my Yoga practice again. I have thought about it a few months back because I was lacking routine, but this totally convinced me to get back deeper into it. Thank you Oliver for this article, I just needed a bit of motivation to go to the local Yoga Center and sign myself up :) The first 90-minute session this Monday was already worth the time and money :) 

Will you give the Power of Yoga a try? ;-)

Love and Namaste ♥

Mindful Monday: Shopping Challenge Month # 3

How am I doing with no shopping? :) Actually pretty well! The picture underneath was taken at the 2nd flea market I went to this year and there, I was able to sell some of my stuff. My closet shrank a bit, but it wasn't that good as the first one. There weren't as much people coming to the flea, but it was okay. I still had fun with my two friends next to me :) especially because they've never been to a flea market to sell their own stuff before. So, it was funny seeing them selling and trading with their clothes :) 

Oh, okay, I have to admit, I did buy something.. but it's from my friends and 1 € each. It is a grey scarf and a shirt/dress, so yeah I don't really count these items ;-) hope that you're okay with it! But I still need to figure out what I am going to do with the leftover stuff I brought back home.. maybe my 3rd flea session this year or should I sell some on the Internet? Do you have any recommendations? :)

What's more important is that I do not have the need to go shopping anymore. It's like: whenever I stroll on fashion blogs or shopping sites, these pictures trigger my need to buy, buy, buy, but if I stay away from those, I don't even care and hey, I feel much better about it :) I think that I am really saving a lot of money and reflect more about what I want to spend it on. 

For example, I saved some money..

1. to buy me a new Camera:

Yes, finally got myself a Canon DSLR EOS and 

I am still superduper excited about it because taking pictures, 

especially food pictures ;-) is waaaay more fun!!! :) 

Check out my instagram :-P 

2. to join a regular Yoga Class again:

I've also started a new Yoga class this morning to get back deeper into it :) 

because I know, it makes me happy and calm.

3. for the special moments:

activities with friends'n family,

 and travelling :) 

Oh my, that's actually why I am saving for.. travelling this summer :) :) Cannot wait to tell you about my big plans, but what about your New Year's Resolutions? Did you have any, do you stick with it or did you already quit?

Mindful Monday: Vision Board

 

I remember that one of my American friends from college suggested me to do a Vision Board. She said that she did one in class and told me how amazing it was to pull out this piece of paper after several years, and then realizing that most of the things have happened to her. This motivated me to make one as well. At the beginning of this year I sat down and pulled out all my fashion magazines to create a Vision Board. A collage of all things I've wanted to do or to achieve this year and as you can see I haven't finished since then. 

My thought was: Often you have ideas, dreams and goals, but you never write them down and then these ideas will pass away. This little thought or dream is then not real anymore, well, was it ever? Besides putting in words, it's far more easier to put your thoughts into pictures, actual visualizations. So, sit down, think of what you really want in life or for the next year and cut up bits and pieces which equal your dreams. Put your Vision Board away and maybe pull it out half a year later, it's super interesting to see whether or not these special events or 'dreams' occurred :)

My goals for this year 2013 were: 

Enjoying: Yes, I still try not to overwork myself and take time to really slow down and enjoy life. Beach: For now, the Baltic Seas it was. Still thinking of vacation though-Tenerife? :) Dancing until the rising of the sun: Check @Cookies Berlin during Fashion Week this summer. Eating healthy food: It's a process :) but doing good, I guess. Fit like never before (muscles instead of fat): Not the case, but won't give up on that aspect. My fittest year ever was the year in the US :)

Soul: Slow down, sit back, meditate. Working in Berlin turned out as an internship! Taking care of myself and drinking lots of water: still doing so. Having a romantic relationship: What a coincidence, but yes, indeed ♥ Yoga: Trying to incorporate as much as possible, but looking for a class to get deeper into it. 

And as of now, almost at the end of this year I'm thinking: Yes, this is still such a great year and I've almost achieved everything I've wanted to :) The idea of a Vision Board works wonder, don't know how but I believe that once you write or sketch it down, you visualize yourself doing something, and then it becomes reality! Next year is coming up, so sit down and make your next Vision Board ;-)

Some Power for Yoga

 

It occurs that once in a while my body does not feel strong enough to go for a run or to do an hour of strength workout. Then, I try to do some stretches and add some power to my yoga exercises. These days I really feel like I need some stretches in the a.m. since I'm sitting all day in front of the computer.

So, this is just a yoga video to help you get started in the mornings. Only ten minutes per day can help you to stretch out and start the day right.

Have fun with yoga! :)

Getting back on track: #3 Muscle ache and maintaining

How do I feel after a good workout the day before? I can feel my muscles which I haven't used for a while and don't you feel great?! :) Yeah, it might hurt and you're feeling like: Oh my, I cannot move anymore, just want to lay down and sleep forever.

Trick: Do not! MOVE instead! What? Yes, really, I'm telling you, the muscle ache will leave when you keep on exercising and moving. If not, the ache will take much longer to heal itself. Then you'll wait another week for the next workout and then the day after you'll have another ache. So, get moving and try to get used to exercise. 

I try to exercise most of the days rather than working out one day per week and skipping six. With this method, I can skip one or most of all two days in a row and then get moving again. You do not have to go for another run or do the same workout again, find some light exercise like yoga or find a sports hobby like longboarding, soccer, tennis, biking, beach volleyball, inline skating or climbing. Anything fun!

How to find a hobby? Try things out and do it for one week, and then another and see if it fits your lifestyle and if it has the right purpose for you. For example: Yoga and meditation for me is to keep me focused, to clear my mind and to calm down in this hectic world. Longboarding is passion and freedom, I'm feeling like a kid again. Need this for new inspiration and energy. Find YOUR active hobby!

Furthermore: Working out hard you might also feel: Okay, I can now allow myself some ice-cream, cake or cookies. My thought would be: Did you workout the first time in your life or do you do it every single/or other day? If so, then hell yeah, go for it! If it was your first time, I'd try to stay away from sugar and fats or did you workout to maintain bad food habits? And NO, I do indulge as well, but just not as often ;-) 

I choose to nourish my body with greens and engery. Just anything which lifts me up. At the end it's your body, it's on you!

I might post an article on how to say NO to bad food choices soon, so stay tuned, keep moving and never give up! :)

Morning meditation - stretch

Summer finally arrived!!! 

These days I woke up early in the morning because it's just so hot outside: ~ 25°C/ 77°

It's not as hot as in the U.S. but summer came too sudden.

What to do best when you get up really early?

Ride your bike to the lake, do some meditation and yoga! I was there around 6.30a.m. and it was very nice and still chilly. I just love being up this early, why? There is nobody around who'd disturb you!!!

I've started meditation like four to five months ago and I still try to do it every single morning. I don't do it for 30min or so, but 5min every day keeps my mind calm and focused. Sometimes you're just stressed out or have too much in your mind going on, so that you cannot focus anymore. You're always running, ruhsing and try to be on time with anything. Additionally I did some yoga poses, it is so good for me and I think every athlete should incorporate yoga exercises to really stretch out and loosen tight muscles!

Then, I'd like to just slow down and breathe. Being still and mindful helps me to live in the present, not to think too much about the past and not to plan so much for the future.  

Anyone can meditate, you don't have to become a monch. Just breathe and try to calm your mind. When a thought comes up, just catch it and follow how it flows away. 

“Breathing in, I calm body and mind. Breathing out, I smile. Dwelling in the present moment I know this is the only moment.”- Thich Nhat Hanh

Additionally I did some yoga poses, it is so good for me and I think every athlete should incorporate yoga exercises to really stretch out and loosen tight muscles!

Let's embrace this very moment and say:

WELCOME BACK SUN :) we've missed you!

P.S.: Do you want to know what 20min. of yoga does to your brain? Read on here.

Sunrise Yoga

How do you guys like yoga? Have you ever tried it before?
Well, I've did it twice now and I'm looking forward to do more of it! It was a free yoga class in the city: compass yoga. -Of course I've found about it from a Street Fair! :) So if you're ever in New York and you're having some spare time especially for beginners, check it out! There are also free yoga sessions in the parks in NYC. That day I went on my own and actually I became friends with the yoga teacher! Her name is Frances from England, she did her Master's degree in the city and she's leaving the country in August, too! See, it's so easy to meet and get to know nice people! :)

I've found out about a free yoga course on Island Beach in my town here in NJ, too! Tuesdays from 7- 8am! Perfect for me, since I'd get up early anyway :)

So, today I went to the first session and it was great! The weather was good, not too hot in the morning and the teacher seems very nice (in the picture above). I like it because in addition to my strength and cardio workout it is good to stretch, twist and twirl your body and just to 'meditate' a little bit, to be aware of your mind, body and soul. I think, that's my thing! Meditation and Yoga :) I should try Pilates someday, too :)

Namaste,

and much love.

M