Grow 2 Glow: 2017

We all heard the word ‘yoga’ and most of us recognise it as a physical form of exercise. Well, this aspect is only a drop in the vast ocean of yoga as a whole.

What does Yoga mean to me?
For me, yoga is a way of life. Over the years it has definitely become an inherent part of my life and my favourite daily ritual. I try to apply my ‘yoga nature’ on and off the mat, and being so blessed to be able to teach yoga, it has certainly made me a better person. All that I’ve learned on the mat has been a reflection of the challenges that life puts us through in our everyday lives.

You won’t be able to master a pose unless you keep trying, because practice makes perfect

You fall and you fall 100 times before you get to where you want to be

You learn patience, acceptance, trust, compassion, awareness, and oneness

You become love and most importantly you love the self

You awaken to be fully present to see, to hear, to taste, to feel and to observe

You learn to let go, but also take control

You breathe and every breath, as it should be, becomes important

What is Yoga?

Yoga is an ancient form of exercise that focuses on strength, flexibility, and breathing to boost physical and mental wellbeing. The main components of yoga are postures (a series of movements designed to increase strength and flexibility) and breathing.

The practice originated in India and more recently has been adopted in other countries in a variety of ways. You don't necessarily have to be mindful or spiritual to feel the benefit of physical poses called asanas (in Yoga - asana is only a drop in the ocean).

✨ What is YOGA to you?

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Benefits of practicing Yoga (just to list a few):

Improves your flexibility
Builds muscle strength
Perfects your posture
Prevents cartilage and joint breakdown
Protects your spine
Betters your bone health
Increases your blood flow
Drains your lymph and boosts immunity
Makes you happier
Helps you focus
Relaxes your system
Improves your balance
Helps you sleep deeper
Prevents IBS and other digestive problems
Gives you peace of mind

If you are still not convinced whether or not you should start practicing Yoga, I highly recommend you visit Jen Review website and look particularly at their extensive blog on Yoga Benefits that is backed up by science:

"Science has proven that yoga can have a transformative effect on the body, resulting in everything from lowered blood pressure to disease prevention. Here are some of the many health benefits of yoga, as proven by science."

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Styles of Yoga:

Ashtanga Yoga

This style of yoga is physically a little more demanding. It involves an Ujai breath with progressive and continuous series of postures - which creates internal heat and detoxifies muscles and organs. The result is improved circulation, flexibility, stamina, a light, and strong body, and a calm mind. Ashtanga is an athletic yoga practice, it is not recommended for beginners, it should not be practiced during full and new moon, and a pregnant woman should avoid practicing this particular style.

Bikram Yoga

Is the method of yoga that can be viewed as a workout that includes all the components of fitness: muscular strength, muscular endurance, cardiovascular flexibility, and weight loss. Bikram's yoga I practiced in a room with 95 - 105 degree temperature, which promotes more flexibility, detoxification, and prevention of injuries.

Hatha Yoga

Is an easy-to-learn basic form of yoga, it is THE foundation of all Yoga styles. It incorporates Asanas (postures), Pranayama (breathing techniques), meditation (Dharana & Dhyana) and kundalini (Laya Yoga) into a complete system. Hatha yoga is generally taught at a slow pace with the aim of mindfulness, relaxation, and self-realisation.

Power Yoga

Is the American interpretation of Ashtanga yoga, while power yoga takes ashtanga one step further. The key to power yoga's sweat - producing, muscle-building practice is the pace. Instead of pausing between poses as you would in traditional yoga, each move flows into the next, making it an intense aerobic workout.

Restorative Yoga

In a restorative yoga class, you will spend long periods of time lying on blocks, blankets and yoga bolsters - passively allowing muscles to relax and mostly allowing gravity to do the work for you.

Vinyasa Flow Yoga

Focuses on the coordination of breath and movement and it is a very physically active form of yoga.

Yin Yoga

Is sometimes referred to as yoga for the joints, not the muscles. It directs the stimulation normally created by the asana into areas deeper than the superficial muscles. Yin Yoga works the connective tissues of ligaments, fascia, joints, and bones. A significant characteristic is the long-held, passive nature of the postures. While initially, this style of yoga may seem boring it can be quite challenging due to the long duration of the postures, which can last from five to twenty minutes.

Thank you for reading my blog!

I hope you found it interesting, let me know if your feedback in the comments below. If you truly enjoyed the content ~ please share it with your friends and family who might find it helpful.

Thank you

Love, Vero

The best way to take on yoga would be joining a class where a person can physically correct and adjust your poses, here you can also learn a lot more than by practicing at home. If you are limited on time I recommend you research online yoga classes via Cody App, YouTube or using an app - for instance the Yoga Studio App.

December 13, 2017 No comments

Surfing gives yogis an external experience of yoga.
And yoga gives surfers a leg up when they're on the board.

Yes, we all have heard a million times how great yoga is for you. Those who practice it regularly swear by it. That doesn’t necessarily mean you have to take on the mindfulness or spiritual sides of a yoga practice to feel its benefits though. You can be anyone doing anything yet you can still practice yoga poses. Whatever your state of mind, the physical yoga poses will do your body good.

Specific yoga poses (asanas) focus on lengthening and releasing pressure in the spine, opening the chest and shoulders, and opening the hips to help re-balance the body.

Benefits of asanas:

Increases spinal flexibility
Stretches the chest and abs
Strengthens the hands, wrists, arms, shoulders and upper back
Improves posture
Reduces lower back pain

Most people say they don’t have the time or (apparently) do not feel a need to practice yoga. Ironically, these are the exact people who should be doing just that. I’ve never met an active person/athlete without regular aches and pains. And I rarely meet one who can simply reach down and touch their toes without struggling.

When it comes to surfers and yoga, most don’t know where to start. This exciting, adrenaline-rich activity creates its very own set of muscular imbalances and misaligns our posture. The most common imbalances for surfers are lower back compression, tight hips and hamstrings, a closed chest, and locked shoulders leading to pain in the neck and shoulders or causing injuries. But a regular practice can put the body back into balance and prevent those injuries.

No need to spend hours practicing – the key is to do it little and often. As little as 15 – 30 min twice to three times a week will make a huge difference in how your body feels and can improve your performance in the water.

Points to remember:

Be kind to your body - don’t force anything and listen to your body
If you experience any pain - back off from the stretch and be patient with yourself (although little discomfort and muscle burn is GOOD)
Remember that the tightness of your muscles comes from years of surfing, so be patient and kind to your body.

Pre-Surf Routine:

Surya Namaskar (Sun Salutation) A
Surya Namaskar (Sun Salutation) B

* remember there are variations of stepping instead of jumping the legs back or lowering down in the knees in Chaturanga Dandasana.

Best Post-Surf Asanas:

Extended Puppy / Melting Heart Pose
Thread The Needle
Child’s Pose
Bound Angle Pose
Fire Log
Locust Pose
Knees to Chest
Upward Plank

No-Surf Routine:
If the waves are flat - an active rest is always a great idea. During those fat spells, smash out an hour or even hour and a half of yoga session.

There are particular asanas you can do to increase the strength in your core, chest, and arms, and improve your balance. You can also boost your wrist, forearm, and shoulder strength to help you stabilise the board underneath you as you pop up. BOOM

A great practice to accomplish this would be Ashtanga Yoga or Power Yoga.

Still not convinced?

Other than improving your flexibility and building muscle strength, yoga can also:

prevent cartilage and joint breakdown,

improve bone health,

increase blood flow,

make you happier,

help you focus,

relax your system,

and give you peace of mind.

So what are you waiting for?

photos by Katrina Escalona

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Thank you for reading my blog!

I hope you found it interesting, let me know if your feedback in the comments bellow. If you truly enjoyed the content ~ please share it with your friends and family who might find it helpful.

Thank you

Love, Vero

November 14, 2017 No comments

"Gluten-Free" we hear a lot more of it, we see an an increasing number of gluten-free (GF) products in our grocery stores and GF options in the menus of our favourite restaurants.

Are you wondering why is that and if this type of diet would interest you?

To be in the clear - GF diet is not easy and requires determination (quite a bit of it). This means no normal pizza dough, no wheat based cakes, pastry, biscuits or treats, no ordinary bread or pasta, no bulgur wheat nor couscous. BUT this is the good news trust me! These products are no. 1 in sabotaging anyone’s weight loss and overall health. Nowadays, you can get ALL these products as GF options just a little healthier. The only thing to watch out for is the ingredients.

There certainly are unhealthy GF options available. You want to look for buckwheat, quinoa, millet, amaranth, teff, oats (that are naturally GF) and avoiding foods with ingredients that are highly processed such as gluten-free wheat flour, white potato flour, corn flour, but also vegetable and industrial seed oils.

And the good news is that GF foods are expanding faster than ever not only within groceries stores but also restaurants!

Did You Know?

You might even carry a slight intolerance and be completely unaware of it. Do you suffer from poor digestion, fatigue, stomach cramps or constipation? Gluten may just be the reason why!

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What is Gluten?

Gluten is a protein found in Barley, Rye and Wheat, of which wheat appears to be the most aggressive allergen.

There are different reasons for people choosing a GF diet. Gluten sensitivity ranges from full-blown celiac disease with small bowel inflammation and damage, to allergy to or intolerance of gluten. The most common are Celiac Disease, Gluten Allergy or Gluten Intolerance. Each has a different reaction and level of sensitivity.

CELIAC DISEASE

> Is a serious genetic autoimmune disorder where the ingestion of gluten leads to damage in the small intestine. Symptoms include: abdominal bloating and gas, chronic diarrhea, constipation, stomach pain, nausea and vomiting.

GLUTEN ALLERGY

> Wheat / Gluten allergy like hay fever and other allergies, develop when the body’s immune system becomes sensitised and overreacts to something in the environment. Symptoms can include: Hives or skin rash, Nausea, stomach cramps, indigestion, vomiting or diarrhea. Stuffy or runny nose, Sneezing, Headaches and Asthma.

GLUTEN INTOLERANCE

> Also known as non-celiac gluten sensitivity (NCGS). The most common symptoms of non-celiac gluten sensitivity are: mental fatigue (known as “brain fog”), fatigue, gas, bloating, and abdominal pain and headache.

Gluten vs. Wheat

The terms "wheat" and "gluten" are often used interchangeably, but they are not the same thing. Gluten is a protein that is found in wheat, barley and rye. While all wheat contains gluten, not all gluten comes from wheat. A wheat allergy is an allergic reaction to wheat, which, as we know, is a grain used to make a wide variety of different foods.

Benefits of GF diet

It is believed that the human body is generally not able to digest gluten properly, however, some people’s natural intolerance appears stronger than others, marking them gluten intolerant. Switching to a Gluten or Wheat Free diet can not only be highly beneficial for one’s overall health but can also help with weight loss. There are reasons behind it - first of all, being on a GF diet, won't allow you to stop by at McDonald’s for a cheeseburger, at Krispy Kreme for a doughnut, or triple club sandwich from M&S. Your options will be limited but there will always be options.

You can check out my GLUTEN FREE and completely HEALTHY recipes HERE!

omelette, gluten free, vegan, gluten free, diet, nutrition, healthy, food

BE AWARE!

Do NOT get overly excited when you see GF blueberry muffins, brownies or pizzas in stores. Yes, they might be lighter on your stomach but not necessarily better for your health. GF products tend to be loaded with sugar to substitute the missing taste of other ingredients. Try to go for more nutritional wheat and gluten free alternative grains such as: Buckwheat, teff, quinoa, millets, amaranth, rice (brown, white, wild) and try to lower corn, potato or rice flour/ starch containing products.

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Thank you for reading my blog! Are you gluten intolerant?

LET'S connect!

I hope you found the information helpful. Let me know if your feedback in the comments below. And please share the article with your friends and family who might find it helpful.

Thank you

Love, Vero

October 17, 2017 No comments

I was living a picture-perfect life. I’m a five-minute walk from the longest left-handed point break in Europe (that I can even see from my kitchen window), dating an amazingly hot surfer, and doing work I love.

While I wasn’t planning to start a family, it certainly wasn’t far happening and making an already great life even greater. I wanted to have children for as long as I can remember. I even worked around children my whole life, from babysitting to being an au-pair to teaching surfing, yoga, and English to children. Needless to say, children were not really a matter of if, but a matter of when for me. As a surfer, I’d often catch myself wondering how and if I’d be able to surf my way through pregnancy when the time came. Are maternity wetsuits a thing? Then, without trying or planning, I found myself starting to get terrible nausea and strong cravings for carbs. I would eat more bread in the space of a week than I had eaten my whole life and I knew something was up.

I rushed to the pharmacy for a pregnancy test that I really didn't need, I just knew. I’ll never forget the feeling of seeing those two pretty looking lines, confirming my pregnancy. I was amazed at how quickly my focus moved from my busy schedule to this little something growing inside me. In that instant, I was ready to become a mother with no worries, no doubts, and no questions asked.

In the following weeks, I’d spend hours scouring the internet to learn about women surfing during their pregnancies and I was a bit surprised by the lack of information. Of course, there were photos of Bethany Hamilton ripping through her second trimester, but I’m no professional surfer and I was really curious about catching waves during those first three months, which are such a crucial time for a baby’s development.

After a discussion with my midwife, I decided to keep surfing and giving lessons, but I slowed down when annoying nausea took over. I also became more aware of what was happening around me in the surf. Instead of paddling hard on the surfboard, I rediscovered my love for stand up paddling. I skipped inversions during yoga, replacing deep twists and backbends with more relaxing styles like Yin and Hatha. I made sure that surfing and yoga were safe for my baby and I. Needless to say, I was enjoying my pregnancy. My partner and I were approaching life and planning for our futures differently, as we approached our first 10-week scan, excited to hear our baby’s heartbeat for the first time.

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photo by Jorge Rastrojo

That dream didn’t come true.

A miscarriage is the loss of so many things: hopes and dreams and an endless list of “firsts.” It is a long journey of grieving, acceptance, forgiveness, and anxiety. It is filled with thousands of questions but no answers. No words could ever describe the pain a woman suffers through a pregnancy loss. It hurts every single day. Some days it hurts a little more and some days it hurts a little less, but the pain will never go away. And while I’ve learned that pain will never go away, I’ve also learned that a woman can eventually learn to live with and navigate it.

October marks Pregnancy and Infant Loss Awareness Month – a time that’s important to remember and honor our lost angels. From anger, hatred, and pain, to sadness and blame, and eventually from acceptance to forgiveness and learning to love the self again, this is a month we give just a little more attention to that learning process.

In the early stages of my own grief, I didn’t find comfort in my yoga practice. I was completely disconnected from my body and mind on the deepest levels. I began to resent my body for being broken, for making me feel embarrassed about my inability to grow a baby inside me, for being unable to become a mother, and for putting my partner and my family through a loss of something so precious. I felt like my body had failed me after doing everything I humanly could to take the best care of it. Other women’s bodies seemed to work on this most basic level so effortlessly, but not mine.

In spite of this, I was craving surfing. I missed the freeing feeling the ocean can provide, I missed feeling light, and I missed feeling alive. The problem was that in my state of health, I wasn’t allowed in the water. So instead of turning to the ocean I turned to my family and returned to Slovakia for love, support, and getting back to my roots. It was after that trip and a little bit of healing that I finally came back to Spain, anxious to get back to surfing – to feel the salty water and warm rays of the sun against my skin and lose myself to the ocean; the moments when I can forget and fully let go. For the very first time, I began to understand that I wasn’t the only person using surfing as an escape from reality.

Before all this, I had a sort of love/hate relationship with the ocean. Its waves always had a way of standing between my partner and I. All our plans revolved around upcoming swells and the schedule of the tides. Our holidays away from home always turned into surf trips, rarely seeing anything but the beach. As ridiculous as it may sound, it was always “the three of us,” with me often feeling like the third wheel. In the heartbreak of our miscarriage though, the ocean is bringing my partner and I all we thought we had lost. It brings us closer to each other in a new and exciting way now. It brings us smiles and tears, it makes us feel powerful and yet completely powerless at the same time. Most importantly, it helps us feel alive. So we both return to the ocean to heal, only we are doing so now as a couple – as a family.

I will be forever grateful for living so close to the ocean and how it lets me surf my pain away. So thank you to Mother Ocean for your waves and for being there for us when we desperately need you most.

It's the little things that for know I hold on to, and which remind me of what being alive and content feels like. I take it one step of a journey at the time, reminding myself that my baby was simply ‘too beautiful for earth’...

___________________________

See more at: My First Pregnancy Turned Into My Greatest Loss, Now the Ocean Helps Me Heal

I would love to hear from you...
Have you suffered a similar experience?
Let's get in touch and connect
✨✨✨

September 03, 2017 No comments

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Points to remember:

What is Gluten?

Gluten vs. Wheat

Benefits of GF diet

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