Birds flying high, you know how I feel
sun in the sky, you know how I feel
breeze drifting on by, you know how I feel
it's a new dawn, it's a new day, it's a new life for me 
yeah - it's a new dawn, it's a new day, it's a new life for me
ooh - and I'm feeling good.

Nina Simone puts it into words, so simple, so true, so to the point.

When you go outside and feel the sunlight on your skin, there is this moment when you pause and no matter what is going on in your life, feelings of joy, calm or presence rise within you. It is from this very feeling, the experience of life and the lifeforce - prana, that the yogic practices arise.

As I mentioned in my post defining yoga the word yoga means union. In this sense, the communion with the sun lies at the heart of yoga and it is also the essence of Surya Namaskar, also known as Sun Salutations.  

Source: Ekhart YOGA

Surya means sun and nama means adoring or bowing to. As we rise our arms to the sky and bow to the ground we open up our hearts and show our gratitude. This is a very popular warm-up practice that heats the body as you combine the breath with specific movements. Although the practice of showing gratitude to the sun is a ancient aspect of yoga, sun salutations as we know them today are known to be much more recent. It was when yoga came to the west around a century ago that the sun salutations as we know them took form, supposedly inspired by European gymnastic practices. One saying goes that it was a yogi that one day, after bowing to the sun, decided to take a large step back to stretch the hip flexors and from there the modern variations were born. 

Sun salutations are a very demanding practice of moving the body into plank and lunges. They require your full attention and presence. The sun salutations can be very helpful for physical release, achieving focus and letting go. They move the energy out, so we can experience peace in body and mind.

Yoga is most commonly associated with these sun salutations that are a typical element in most types of hatha, ashtanga and vinyasa classes. But yoga is so much more than the physical practice. Remember, yoga is the quality of experiencing life. If you act with mindfulness, focus, intention or consciousness - then it is yoga. 

For those of you who are new to yoga. This is for you.

Are you ready to change your perspective by putting your hands and feet on the ground, drawing your navel in to your spine and pushing your bum up in the air? Are you ready to feel those amazing benefits that moving on the breath can do for you? That's great, because the first thing you need is motivation.
 
If you are ready to embark on the yoga adventure there are basically two alternatives. Either do some research in your local area for a yoga studio or begin a home practice.

If you decide to go for the studio option. There are a few things that I can recommend. In my experience it is very important to find a place in the nearby area. Then, even rainy days can't stop you from making it to class. Also make sure the place is clean. From your yoga mat you have a beautiful view of the world, and you don't want to be distracted by a dusty floor. A cosy yoga studio and you will actually look forward to spending time there. Attend a few different classes and try to find a teacher that you like, who inspires you and who you can relate to. One thing to look for is an instructor that feels authentic to you. With a voice that speaks to your body and teaches in a way that makes sense to you.

Once you have found a studio that you like, you need to decide what kind of membership you would like to get. When checking out a new studio I usually buy a single class. That way, I can decide whether I like the place. Sometimes, studios have introductory offers for new members. These are often very good deals. Take advantage of them. Remember, yoga studios are making their best to offer high-quality classes, keep prices affordable and still be able to pay their teachers.

Nontheless, signing up for a class or membership requires a financial commitment and maybe that's just not available to you right now. Don't worry my friend, a lot of people - myself included, began practising yoga at home. The benefits of establishing a yoga home practice are many. It is free, the time can be adapted to your personal schedule and it becomes your private moment. The only thing you need is a mat and a routine. Fortunately, you no longer have to dig out a tape from the back of the wardrobe, it has never been easier to find great practices online. 

My favourite classes on youtube are Yoga with Adriene and my long time yoga friend Tara Stiles.

There are also great services out there such as Yogaglo and Yogobe (the latter is in Scandinavian languages). These services offer yoga with a lot of different teachers (some are world famous) and instruct any level class. 

At my teacher training, one of the first things we were told was that even though we practiced every day in the training, it is as important to roll out the mat at home, just to sit on it, breath on it and be present - a moment every day. That is, if you are not in the mood for a teacher-led or rigorous practice, just do some simple breathing exercises and a few stretches on the mat. 

Remember, whatever you do - showing up is what counts

HAPPY NEW YEAR!
Let's fill the new year with love, nourishing food and yoga.

This year we spent Christmas in France and went to Stockholm for New Years Eve. We have been spoiled with amazing food and I was excited to finally teach yoga to my French and Swedish family. In France, we rolled out a large bedspread and practiced a hip opening routine. It was the day before Christmas and a magic hour . 

In Sweden I first practiced with my mum and sister, then with my enthusiastic grandmother, followed by my mum again and at last I practised a core strengthening routine with my dad. I am still amazed by how each of these moments were so special and I feel so lucky to be able to share this knowledge with them.

After being spoiled with delicious food - I even got to try oysters in France, I was happy to share some of my latest  favourite recipes with my family in Sweden. When I travel, the main thing I miss is having a green smoothie for breakfast. It increases my energy and it makes my skin glow and my belly happy. To my pleasant surprise, my family loved it. So let me share it with you, too. 

When it comes to smoothies I really like it simple. In my experience, a few simple ingredients makes the most refreshing flavour.

Creamy kale smoothie with ginger and lemon
Serves 2

2 cups (100 g) curly green kale, stems removed
2 small or 1 large sweet red apple(s)
1 orange, segmented
1 lemon, juiced
1/4 avocado
1 tbsp chopped fresh ginger
1 1/2 cup cold water

Wash the kale and remove the stems. See how I do it here. Chop the apples and put them at the bottom of the blender. Top with the segments of an orange, the juice of a lemon, avocado, chopped ginger and the kale. Lastly pour the cold water into the blender. Start on a low speed and then blend on high speed for two minutes. 

Serve cold in a nice glass. Drink as it is or why not top it with some granola and eat it with a spoon. 

This is a "let's feel great" - kind of smoothie!