yoga-breath

I was really struggling this week. Working way too hard, skipping breaks and meals, not staying hydrated, not showering, not taking my meds. it was bad. even at the busiest times, self-care is so so important. if I needed help, then I’m probably not the only one. all of these lil ideas are small and relatively easy and I highly doing something nice for yourself, even if it’s not on the list. hope you all have a wonderful day/week/year. 

(my personal favourites in bold)

  1. drink some cold water
  2. wash your hands and face with cool water
  3. make some tea
  4. get a blanket and snuggle it around you
  5. snuggle an animal/stuffed animal
  6. buy your favorite candy from the gas station
  7. close your eyes and listen to your fav song on repeat for 10 mins
  8. put on some throwback jams (high school musical, mamma mia, 90s, u do u) and dance around ur room in ur undies 
  9. make a calming playlist
  10. call a friend/relative just to say hi and hear someone else’s voice
  11. rewatch cute/funny/happy clips from ur fav tv show/band/movie on youtube
  12. put on a skirt and twirl (yes boys/agenders/trans u can do this too)
  13. scribble really hard with black pen on a blank page and scream
  14. look at the sky/moon/sunset/sunrise/stars
  15. write
  16. watch kitten/puppy/small animal live streams on youtube
  17. go outside, even if its just by ur front door, and take some deep breaths
  18. eat something - fruit, veggies are best
  19. change ur contacts/clean ur glasses if you wear those
  20. change your underwear
  21. if u can’t get urself to shower, wash off w a damp washcloth/baby wipe
  22. put on a cute/comfy outfit that makes you feel good about urself
  23. dont put eye makeup on so you can rub your eyes & they wont feel heavy
  24. stretch, do some yoga or meditate
  25. get a breathing/meditation app and use it (headspace is gr8)
  26. take a nap
  27. go to bed before 11 pm
  28. brush your teeth
  29. turn off bright harsh lights and use smaller, warmer lamps
  30. unplug. give your eyes/brain a break from screens for a half hour
  31. get one of those pet/family apps/games and care for someone else for a change
  32. find cool people on tumblr and send them anonymous compliments (that you actually think are true - spread love)
  33. find a quote, write it/print it nicely and stick it on ur wall
  34. watch a new movie
  35. boil some cinnamon sticks/vanilla bean for 5 mins so ur house smells pretty. if in ur room, use essential oil drops or candles
  36. make your bed
  37. vacuum 
  38. wipe down ur desk w some disinfectant
  39. clean something - a backpack, small area, fluff ur pillow, put away one shirt
  40. do your makeup all pretty and nice just because/dress up just because
  41. research into your dream job/vacation/city/whatever
  42. open up pages/canva/photshop/etc and make something just for fun
  43. build a fort and crawl under it
  44. find an easy diy and do it/ be proud of ur creative genius
  45. make a list of things that make you happy. stick it somewhere you’ll see it all the time
  46. print a picture of someone/thing that’s pissing u off and throw things at it (tape it to a dart board if u have one)
  47. reread a book that makes you happy
  48. clip your nails, clean the dirt from under them
  49. send some good old fashioned snail mail to someone u like just for fun
  50. take some selfies if you’re feelin it (see #40)
  51. fuzzy socks. enough said. 
  52. make yourself a fancy meal/cocktail/coffee/tea latte/drink/whatevs
  53. open ur window or put on a fan/air purifier. get some air circulating
  54. draw, even if u think u suck. 
  55. reach out to kids help phone (canada) or a suicide hotline if you need to talk to someone about more serious matters. you deserve help and care and support. (message me if you need resources)
  56. donate to a local animal shelter (if u have the means obviously)
  57. go for a walk/run/bike ride
  58. put on a face mask
  59. take a bubble path
  60. shave ur legs and moisturize
  61. moisturize 
  62. bake some cookies
  63. go on spotify/youtube and find some new music you love
  64. make a really fun upbeat playlist for next time u get the aux cord
  65. scroll through some wholesome or funny meme accounts. whatever you’re in the mood for. 
  66. take some cool pictures of whatever you want
  67. change up your room in any small ( or big) way that you can
  68. teach urself a new skill on youtube (simple like a hair style, or complicated like an instrument, whatever u want)
  69. sign up to volunteer at a library/homeless shelter/soup kitchen/retirement home/daycare center/etc. help those who need it. be giving. 
  70. put on sad music and cry. let ur mascara run. be dramatic. let it out.
  71. put rock music on and stomp and scream throw (soft) things. let it out. 
  72. teach urself the words to a fast rap song thats cool right now so you can impress ur friends/classmates/family
  73. print off some kid colouring pages and dont stay inside the lines
  74. brush your hair, take it out of a ponytail if its been like that for a while, or put it up if its down and in ur way
  75. diy a hair mask (coconut oil) and do that
  76. exfoliate ur whole body and feel like a whole new person
  77. clear out ur phone/laptop. delete old messages, numbers of people u dont like/hang out with, get rid of photos of shitty friends, apps u dont use, etc
  78. find cards against humanity online (or if u have it use the cards) and play with urself - make funny matches just because
  79. empty a drawer (or multiple) and fold ur stuff neatly
  80. do something that will make u sweat (gym, dance, clean) then take a nice shower
  81. take a second to listen to ur body. unclench muscles that are clenched, fix ur poster, massage/stretch tight areas
  82. move to a different area of the house for a little while. clear ur head. 
  83. go out, anywhere. window shop, go to a coffee shop/library and work. people watch if ur broke. 
  84. update your planner
  85. make Pinterest board/real life vision of things that make you happy for when in this situation again
  86. find a youtuber you like and watch their videos
  87. lie on the floor, listen to music and do nothing for a while
  88. give yourself a pep talk in the mirror and then stand like superman for a few mins. sounds silly but it works. its called powerposing. look it up. 
  89. repeating this bc important: hydrate!!!
  90. start a new tv show
  91. order something online so u have something to look forward to
  92. go sit with a family member and keep them company. u dont have to talk to them. 
  93. the app ‘trump dump’ will make u feel better about the current us political situation
  94. read happy news: find stories of students doing something cool, women kicking ass, men being amazing, whatever. bonus points if this inspires u
  95. sort your garbage from recycling and help the environment
  96. smile at people you see just because. smiling is good and nice. 
  97. look at old pictures of u and ur fav people
  98. go through old yearbooks and take a second to appreciate how far you’ve come
  99. go to a park and watch kids play. remember what it’s like to be young. realize you are still young. go on the swings and go as high as u can
  100. play in a sandbox just because u still can

xo soph

Breathe. You’re going to be okay. Breathe and remember that you’ve been in this place before. You’ve been this uncomfortable and anxious and scared, and you’ve survived. Breathe and know that you can survive this too. These feelings can’t break you. They’re painful and debilitating, but you can sit with them and eventually, they will pass. Maybe not immediately, but sometime soon, they are going to fade and when they do, you’ll look back at this moment and laugh for having doubted your resilience. I know it feels unbearable right now, but keep breathing, again and again. This will pass. I promise it will pass.
—  Daniell Koepke (via @wizdomly)
BTS & Whistling Supertitions:

In many cultures, whistling or making whistling noises at night is thought to attract bad luck, bad things, or evil spirits.

Originally posted by sugaidc

In the UK there is a superstitious belief in the “Seven Whistlers” which are seven mysterious birds or spirits who call out to foretell death or a great calamity. In the 19th century, large groups of coal miners were known to have refused to enter the mines for one day after hearing this spectral whistling. The Seven Whistlers have been mentioned in literature such as The Faerie Queene by Edmund Spenser, as bearing an omen of death. William Wordsworth included fear of the Seven Whistlers in his poem, “Though Narrow Be That Old Man’s Cares”. The superstition has been reported in the Midland Counties of England but also in Lancashire, Essex, Kent, and even in other places such as North Wales and Portugal.

Transcendental whistling (changxiao 長嘯) was an ancient Chinese Daoist technique of resounding breath yoga, and skillful whistlers supposedly could summon supernatural beings, wild animals, and weather phenomena.

Our ego often clouds our minds, creating alternate realities based on current experiences. Many times in your day, bring your awareness into present and realise that you’re alright, regardless of anything going on.

Missy Hart grew up in Redwood City, Calif. — in gangs, on the street, in the foster care system and in institutions.

“Where I’m from,” the 26-year-old says, “you’re constantly in alert mode, like fight or flight.”

But at age 13, when she was incarcerated in juvenile hall for using marijuana, she found herself closing her eyes and letting her guard down in a room full of rival gang members.

Back then, she says, yoga was just another mandatory activity, run by a Bay Area program called The Art of Yoga Project. It offers what it calls “trauma-sensitive yoga” to incarcerated girls.

At first, 13-year-old Hart felt uncomfortable. But, gradually, she learned to use the poses and breathing to relax, and she loved it.

The Role Of Yoga In Healing Trauma

Illustration: LA Johnson/NPR

Hoshinoya, Tokyo stay in a luxury ryokan retreat


Since Hoshinoya Tokyo opening in July 2016, everyone has been talking about it. Few years back, Tokyo had the most boring set of hotels ever, maybe because the city itself is so engaging, visitors spent every minute of their time outside, without big lodging expectations apart of a comfy bed. 

However, for the past few years the hotel game in town has been changing, with big international luxury chains establishing themselves in Tokyo.

Hoshinoya, is a Japanese luxury resorts chain, mainly known by breathtaking locations: Fuji, Karuizawa mountains, Kyoto Arashiyama. So can they reinvent themselves by building a ryokan (traditional Japanese inn), in the business heart of Tokyo, Otemachi? 


I arrived at Hoshinoya Tokyo directly from the airport. It is conveniently located close to Tokyo train station (where airport train - Narita Express stops); (from there best is to take a cab for 2 minutes ride; but you can even walk if you are travelling light, which is never my case). 



Already the entrance cuts you off from Tokyo business life. Japanese curtains, wood, tatami smell. Once you step in through the entrance, you’ll start a journey into traditional Japan, staff wearing beautiful kimono will welcome you kneeling and request that you remove your shoes before stepping on the tatami mat floors. 



Each floor of Hoshinoya features a common area called Ochanoma (tea room) Lounge, exclusive to guests staying on that floor. Seasonal, finest Japanese tea selection and snacks are served during the day, while in the evening you can try different alcohol. 

Consider this space as a semi-private study or living room, where you can read a book, catch up on work or mingle with other guests while staff wait at the ready to attend to their needs.



The rooms are big, and simply spectacular. Fluffy beds, tatami mats, amazing design. Each moment at Hoshinoya is an experience. In your room wardrobe you will find a beautiful kimono set, (wear it if you feel like taking a stroll in the nearby Imperial Palace gardens, or simply to take plenty of photos). There is also a set of instructions on how to wear it, or simply you can call a staff to help you.



Breakfast is a ritual. Japanese traditional breakfast arrives to your room, like a colorful surprise box. And then there is a coffee, a special drip with a blend imported from Colombia, I still think it was one of the best coffee cups I had in my life, and I did try many, and in different countries.



In the evening, I went down to the lobby where performances take place irregularly (check the schedule upon the arrival), I listened to a musical performance of an instrument I never saw before. 

Then I headed for a light stretching class on the top floor, a bit of a Japanese style yoga and breathing exercise mix.



Even the lift has tatami mats inside. Sliding paper screens everywhere. 


Inside of the room with a beautiful traditional and modern bath.





Evening tea and sweets in the lounge.



And spectacular in room dining, prepared with seasonal ingredients.


One of the most amazing features of Hoshinoya Tokyo is the hot spring bath on the top floor. A hot spring (onsen bath) is a defining feature of every ryokan, yet here Hoshinoya surpassed the expectations and created a true state-of-the-art facility, which draws on the area’s first natural hot spring, identified back in 2014.  The bath is an open air one, with no roof. 

I woke up early and decided to go to the onsen for a sunrise. When I entered the bath I looked up and saw the Tokyo sky lighting up with first sun rays, and beautiful snow flakes falling into the warm hot spring water. One of these truly dreamy experiences that I will remember forever.

My advice for your visit: 

Spend some time inside the ryokan to unwind and enjoy

Check the performance, and different classes schedule 

Spend time in the Ochanoma lounge (few times a day the lounge offers different things - from rice onigiri, through interesting tea blends, to alcohol in the evening) 

Experience the onsen bath on the top floor (go in the evening for the most relaxing experience) but also if you can try it at sunrise, most likely you will have entire bath just for yourself ! 





Don’t forget to try the coffee! 

Go to the underground restaurant for a dinner


Hoshinoya Tokyo

1-9-1 Otemachi, Chiyoda-ku, Tokyo 100-0004

Reservations: +81 5037861144

anonymous asked:

For a little angst, and feel free to refuse to write this, how about victuuri having a small fight but stressed Victor yells and sends yuuri into a panic attack and only phichit can calm him down?

Big thanks to @tododorky / @avocadowrites for helping me come up with an idea for this prompt!

Phone

“WHY WOULD YOU TURN YOUR PHONE OFF!”

Yuuri flinched at Victor’s tone, unused to Victor raising his voice.

Victor was not a shouter, he didn’t scream or yell. Victor was the type of person to lower his voice when angry, something Yuuri had only seen a handful of times and only once directed at him.

But this, this was different, Victor was physically shaking in rage right in front of him. His phone clutched so tightly in his hand that his knuckles were white.

He opened his mouth to respond but was cut off by Victor.

“DO YOU,” the Russian paused and took a shaky breath, eyes never straying from him, “Do you know how worried I was? I get a phone call telling me my apartment building had a fire incident and I can’t get a hold of my fiancé.”

“I’m sorry,” he mumbled, dropping his gaze to his feet as his hands curling into fists at his side.

“And when I arrive, I can’t find you anywhere. Yuuri, look at me,” Victor said while grabbing his chin in his free hand and tilting his head up. He found himself staring into Victor’s gorgeous blue eyes as his heart pounded in his chest.

“I’m sorry,” the words tumbled from his lips, shakier than before.

He upset Victor.

He had made Victor angry. Really angry.

What if Victor broke up with him?

What if Victor broke their engagement?

What if Victor decided not to coach him anymore?

He hadn’t meant to upset Victor.

He hadn’t meant to ignore the phone call.

He hadn’t meant to not be in seeing distance when Victor arrived back at the apartment.

“Hey, Yuuri,” he vaguely heard Victor say to him as he pulled away from his fiancé and slowly knelt down on the ground.

“Yuuri? Yuuri? Yuuri!”

He didn’t mean to do it.

His phone hadn’t been working.

He didn’t mean to ignore Victor’s call.

He had been freaked out by the fire alarm.

He didn’t really know any of their neighbours like Victor did.

He had just settled down away from the group of tenants.

He hadn’t meant to upset Victor.

“Yuuri,” he felt his breath stutter in his throat, “What’s wrong?”

That was Phichit’s voice, he finally noticed the phone gently pressed against his ear and grabbed onto it to hold it in place himself.

“I didn’t mean to,” he mumbled, barely noticing how stuttered and out of breath he sounded.

“I know you didn’t, Yuu. Victor isn’t mad,” Phichit voice sounded so soft, so gently, “Can you take a big breath for me? Like the ones we use to take in yoga class? One big breath, hold it for five seconds, then release it. How about we do it together?” Yuuri found himself nodding along with Phichit.

“Ready? One big breath in,” he took a deep breath, “One, two, three, four and five, release,” he exhaled. He followed Phichit’s instructions as he continued to walk him through the breathing technique.

Slowly, he started to notice things around him.

That he was now sitting on the ground.

That Makkachin was laying between his legs, head in his lap.

That he was sitting on the ground outside.

That he was rather cold.

He jolted when something was placed on his shoulders, and he hummed softly as he realised it was a jacket.

“Yuuri, one to ten?” Phichit questioned, causing him to pause. Phichit was asking him to rank how he was currently feeling from one to ten. Oh god, he had just had a panic attack.

“Five?” he said softly while giving Makkachin a scratch behind the ear.

“Five is good. Could be better. What colour is the sky?” Yuuri found himself glancing upwards at the question.

“Grey,” he answered honestly.

“What colour in Makkachin?”

“Brown,” he said while smiling softly at the poodle.

“Where is Victor?” he paused at that question and glanced around until he found his fiancé talking to one of the fireman.

“He is a couple meters away from me, talking to a fireman.”

“Fireman?” Phichit questioned.

“Oh,” he mumbled softly, “There was a fire in the apartment block and everyone had to evacuate.”

“And where was Victor when this was happening?” Phichit questioned.

“Out shopping with Makkachin,” he replied.

“Shopping for what?” Yuuri paused, trying to remember what Victor had gone out shopping for.

“Shopping for a new phone for me,” he mumbled ever so softly.

He waited for a moment, listening to the silence on the other end of the phone. He even double checked the phone - which he finally noticed was Victor’s - to see if maybe Phichit had accidentally hung up.

“Okay, please hit your future husband for sending you into a panic attack for forgetting you didn’t have a phone.” Yuuri couldn’t help the small giggle that left him.

“One to ten?”

“One,” Yuuri replied.

“Brilliant, well, go yell at your fiancé. Call me back on your new phone, whenever you get it, I have some goss to catch you up on,” Phichit told him, causing him to smile softly.

“Okay, thank you, Phichit,” he mumbled softly.

“Anytime, Yuuri.” They exchanged goodbyes before Yuuri got to his feet and stumbled his way over to Victor, who stood standing staring at their apartment with a frown on his face.

“Victor?” he stuttered out, flinching at how quickly his fiancé turned towards him and wrapped him up in a hug.

“Yuuri, I’m sorry, forgive me! I was just so worried! I shouldn’t have yelled at you!” Victor spoke so quickly, Yuuri simply stared at Victor in confusion for a moment as he processed the stream of words that had been said to him.

“I’m sorry,” he replied.

“No,” Victor said while grabbing his face in one hand, “I don’t want you apologising. I shouldn’t have yelled at you. I was just so worried when you didn’t pick up your phone.”

“Victor,” his fiancé paused, “You went out to get me a new phone after Yuri broke my other one,” he pointed out.

Victor stared at him for a moment, a clueless look on his face. Victor than let out a groan while leaning his forehead against his shoulder.

“I am so, so sorry, Yuuri,” Victor mumbled against his neck, causing Yuuri to chuckling softly as he wrapped his arms around his fiancé.

He suddenly felt exhausted, lifts numb and eyes heavily.

“I’m tired,” he found himself mumbling.

There was a shout from behind them, catching both of their attention. A fireman stood on the edge of a fire truck, shouting something in Russian that Yuuri didn’t quite understand.

“Let’s get you upstairs and into bed,” Victor mumbled while pressing a kiss against the side of his head. He assumed that meant that the fireman had been telling everyone is was safe to go back inside than.

“Come cuddle with me,” he said while giving a tug on the side of Victor’s shirt.

“Anything you want, Yuuri,” Victor said with a nod while tugging him towards the entryway of their building.

3

Valerie Sagun is part of the body positive movement, and the face behind the @biggalyoga Instagram

She just finished her first book: Big Gal Yoga: Poses and Practices to Celebrate Your Body and Empower Your Life (amazon)

The book is organized as a 30-day challenge, with a new pose introduced each day. That structure is very intentional, so that each of us can start where we are, and develop a yoga practice over time. You don’t need to be a certain weight or have any specific thing happen in order to be ready to start doing yoga. You just need to take the first breath.

youtube

Yoga How To: Breath Control - Ujjayi Pranayama (4 mins)

Learn the basic 3 part technique that I teach my students for Victorious Breath Control, Ujjayi Pranayama. This breath is extremely beneficial in a Vinyasa yoga practice. Enjoy!

“Ujjayi (Ooh-jai-ee) pranayama serves two purposes: One, it stimulates the nadis (energy channels) in the sinuses and at the back of the throat, which, in turn, promotes mental clarity and focus. And two, it provides a sound to latch onto, so that the mind can become more still. When the sound oscillates, the mind too is oscillating, and the student can hear this.

I teach students to imagine a hole in their throat that they are breathing through, thereby creating the sound of pranayama. The inhalation should rub against the back of the nasal cavity and throat. During the exhalations, I ask my students to imagine that they are saying "ha” without the “a,” and to feel the breath rubbing against the frontal sinuses as it leaves the body. Both inhalation and exhalation must be done with the mouth closed, through the nostrils only.“ -Well said teaching of the Ujjayi breathing technique by teacher Aadil Palkhivala