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. 

Last year I shared some of my favourite breakfast ideas, you can find them here. I also promised to write a follow-up post with more ideas but then I got sort of hung-up on this green smoothie which is my total favourite morning boost,

Finally, I have collected some more breakfast ideas that are both a delicious and healthy start to the day.  

Mango orange lemon smoothie with ginger
Serves 1-2

1 mango
2 oranges
1 lemon, juiced
1 tbsp chopped fresh ginger
a pinch of cayenne

Mix all ingredients in a blender with some ice and enjoy! 

Raspberry chia pudding
Serves 2

1/4 cup chia seeds
1 cup (240 ml) unsweetened almond milk
1 tsp cinnamon
1/2 tsp vanilla essence
1/2 cup (50 g) fresh or defrosted raspberries
a handful of pumpkin seeds

Add chia seeds, cinnamon, vanilla and almond milk to a glass jar or small bowl. Give it a good stir and leave to stand for at least 10 minutes in room temperature or let set in the fridge overnight. If using a glass jar, cover the jar with its lid and shake vigorously for a few seconds until the contents are well mixed. The benefit with using the jar is that you can easily remove it from the fridge and shake it a few times so that the ingredients blend well together. This prevents the chia seeds from clumping upon expansion.

The pudding is best enjoyed after an hour of soaking or when left in the fridge overnight. This way, the chia seeds have time to absorb all the liquid. At serving, top with raspberries and pumpkin seeds and enjoy!

Black coffee and fresh fruit another hot morning in Madrid last summer. Le Pain Quotidien never dissappoints. 

Granola and homemade almond milk in bed.

Layered greek yoghurt and sliced strawberries topped granola and coconut.

Warm porridge on a cold morning topped with sliced nectarine and rice milk.

Black organic coffee with a tablespoon of coconut cream. Yum!

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