Puglia Yoga Retreat 2019


Puglia Yoga Retreat 2019

Welcome to Puglia!


Here are a few of our favorite photos from our Summer 2019 Puglia Yoga Retreat. First of all a big thank you to our amazing students who joined us in one of our favorite parts of the world and a big thank you to our friend Andrew Reilly who is an amazing photographer and took some stunning photos included in this selection.


We have run this retreat 3 times now and every time we come back to Masseria Ferri we feel right at home. This family run farm is so warm and welcoming and produce most of what ends up on the table. The food is delicious!

Photo by  Andrew Reilly
Photo by  Andrew Reilly
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We had such a lovely mix of new and returning students for this week together. We practiced morning and evening which was perfect to frame our days which were spent exploring the best this part of the region had to offer.


One of our favorite moments is always learning how to make fresh mozzarella and pasta.

Photo by  Andrew Reilly
Photo by  Andrew Reilly
Photo by  Andrew Reilly

We had some beautiful weather and some temper-mental weather but nothing stopped us from enjoying this beautiful week to the fullest.


We visited several of our favorite towns opting to catch them in the evening after the heat of that day had gone down.

Photo by  Andrew Reilly
Photo by  Andrew Reilly
Photo by  Andrew Reilly
Photo by  Andrew Reilly
Photo by  Andrew Reilly
Photo by  Andrew Reilly
Photo by  Andrew Reilly
Photo by  Andrew Reilly

Back at the Masseria we enjoyed resting, reading, swimming in the pool and long walks around to get to know how the farm runs and see the effort that is put in on a day to day bases to keep the place running authentically. We also hit up the local market to get some of the best fruit available for snacking.

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Puglia is an incredibly stunning region that has everything that someone needs to truly feel on holiday. Delicious food, stunning beaches, authentic people, markets, picturesque towns… the definition of La Dolce Vita. We already cannot wait to be back next year.

Photo by  Andrew Reilly

With this being Christian’s home region we always offer an extra special and authentic experience of Puglia.

Photo by  Andrew Reilly
Photo by  Andrew Reilly

Click the link at the bottom of the page if you are interested in learning more about our yearly retreat here and finding out dates.

Photo by  Andrew Reilly


8 Must Dos for Summer


8 Must Dos for Summer


Drink lots of water. It is vital that you stay hydrated throughout the summer months, especially if you are living in a hot climate. Aim to drink 2-3 liters of water a day depending on how active you are.

Eat fresh and in season. Go to your local market and pick up anything fresh that suits your fancy. Summer is the perfect time to fill your plate with beautiful salads, abundant veggies and delicious fruits that have cooling properties. Don't be scared to experiment with raw foods as this is the perfect time of year for it!

Be creative. The summer season is one of the most energetic (yang) seasons of the year. This can give you lots of energy to fuel creative expression into new or existing projects. So make the most of those long summer days!

Laugh and celebrate, Yes it's time to party! Make sure to have fun and laugh a lot, it is good for your heart. Summer is meant to be a light hearted time where you can prioritize spending time outside in nature whether it be on the beach or by a camp fire or on the dance floor!

Avoid anger. You don't want to create any unnecessary excess heat. Anger can act a bit like a wild fire so keep it under control! Rise early and meditate to start your day right.

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Rise early and go to bed later. The days are long in summer and perfect for you to make the most of the light and the cooler hours of the morning and evening. Don't be scared to sleep a little less each night, nothing is better than a nice afternoon nap to escape the heat and catch up on rest. 

Emotionally Heal. The summer season is deeply connected to the heart and with the joyful spirit and lighter days it is the perfect time to heal any emotional wounds that may be lingering. Heal them to ultimately let them go and move forward in your life. 

Summer Lovin'. Summer is the time of year where you can really follow your passion and intuition, especially in terms of love. Trust that the higher forces will guide you to the best parties, friends and strengthen your existing relationships. 


Harness the Creative Potential of Spring


Harness the Creative Potential of Spring

Spring is a perfect time to connect to Nature and lay the foundation for creation. The days are getting longer, there are more animals around, flowers gently blooming and leaves are slowly starting to come out after the colder months. I know some of you live in colder areas and you feel like spring is still far away but remember that temperature is just one of the signs that the seasons are changing. This is the perfect time to shed some layers and follow your dreams.

So what happens in Spring? You would be pretty impressed if you were to see a video of the changes around us happening during Spring sped up into a minute. It would look like a series of multicolored explosions everywhere (watch the above video for a small example). Spring truly is like a slowed down explosion of all sort of substances, chemicals, elements and just life in general!! This is a symbol of new beginnings  and can create a new found love for life and a greater vision for the future. It is a time to be creative, shed any heaviness and focus on your projects that you wish to grow into fruition. Just like a small seed turns into a sprout and that sprout will become a massive oak tree one day, take the time to birth your plans, projects and dreams.

So how do we harness this fresh and expansive Springtime energy and funnel it into creative power? 

  • GET CLEAN - Spring is the perfect time to focus and dedicate yourself to getting things done. To do that you need to feel light and clean. Start by cleaning out your space, getting rid of anything unneeded and making your environment more creation friendly. It is important to also focus on cleaning yourself up. Download our free DIY detox, follow it for 10 days and this will help you to shed some extra layers, eliminate toxin improve your energy levels and give you a great sense of wellbeing. (To get the detox just subscribe to our Newsletter).

  • DREAM - Spring is the perfect time to plant your dream seed and grow it into action over the next few months. Select which dreams to cultivate and write them down.

  • PLAN - Lay down the foundation for how you wish to move forward over the next few months. Realizing your dreams doesn't happen overnight. It takes time, care and patience. Pay a little more attention to staying organized over the next few months. 

  • SHED - We mentioned lightening up physically in getting clean but also you need to lighten up mentally if you are going to achieve and create. Let go of anything unneeded in your life. Give yourself the possibility of saying NO when you need to and turning down opportunities that don't align with your plan.

  • STAY CALM - Try to stay calm, if there is any difficult situation don't be stuck on a little detail that you don't like and rant about it. Instead try to step back and focus on the bigger picture ;) Do things slowly, take walks in the park and exercise. We have a great Yoga video for Spring below to inspire you with your yoga practice focused on energizing the liver and gallbladder meridian. 

If you are looking for more ways to get balanced in Spring head back to our article about seasonal adjustments. If you feel like your health, well being or moods are affected during this change of season and you what to treat these discomforts naturally we are here to guide you so please get in touch. 



Five Reasons to Discover Puglia


Five Reasons to Discover Puglia

Puglia is a stunning destinations as you can see from the video below reeling through footage of our 2017 Yoga Retreat there. Keep reading to find out a little more about this beautiful region and why you should add it to your 2018 travel list.

Puglia, the sun kissed heal of Italy's boot, is known for it's rich culture, blue sky, sandy beaches, and one of the most delicious cuisines in the country. Puglia makes a perfect location for holidays easily reachable from all over Europe or on a short flight from Rome. There are countless reasons to add Puglia to your travel list and here are our top five:


With sandy beaches, characteristic cliffs and crystal clear blue seas there is not doubt why Puglia is one of the most popular holiday destinations for Italians. With 865 km of coastline there is space for everyone who likes to cliff jump, snorkel, relax on the beach, swim in the calm waters, or just enjoy a pizza and a glass of red contemplating the horizon. Puglia's coast line in very varied with long stretches of golden sand, broken up by rock formations and cliffs and famous for it turquoise water especially down towards Salento. One of our favorite excursion included on our Yoga Retreat is a day out in Polignano a Mare. This costal town is very special as it is perched over the cliffs along the Adriatic sea, just south of Bari. Here you can walk around the white washed town searching for the best gelato, head down to the beautiful beach for some sunbathing and end the day with dinner in a cave above the sea! 


Puglia has a rich history with influence from the Greeks, the Romans, the Byzantine Empire, the Normans and the French. There is plenty of sight seeing to do with countless ruins, churches, towns and villages laden with history. Some of our favorite picturesque white washed towns are Ostuni and Martina Franca where you can admire Baroque and Rococo art in the many churches and along the streets. Even as we drive along the windy roads you can feel the history in the rolling hills scattered with Trulli, ancient olive trees and enormous vineyards. The Trulli are these characteristic cone shaped houses still used today as country homes. Dating back to the very first settlements in this part of Italy (XIV century) it is impressive how well many have been maintained. Many are even U.N.E.S.C.O protected sites such as the town of Alberobello where the old town is a ancient settlement that counts 1030 cones, a must see in Puglia.


The food is an absolute highlight of this Southern Italian Region. Puglia has been the predominant agricultural region of Italy since forever producing most of its Olive Oil and Wine. There is an abundance of local produce and the farmers markets are some of the best and most affordable we have ever seen. The cheese, wine, seafood, meat, pasta, bread, fruit and veggies are all as fresh as can be and delicious! Vegetarian? No problem! Within Italy Southern Italian cuisine is the best for vegetarians. Many vegetarian option found in restaurants around the world have come from this land, where agriculture was for centuries the major source of income. The cuisine here is rich and many traditional dishes are vegetarian and even vegan. Most pizzerias even offer gluten free dough, just ask first. Everybody here strives to make sure you eat well!


Certain parts of Italy have become so crowded that being on holiday there can be more stressful than anything. We can get so caught up in catching the most popular areas that we don't even think about how busy they are until we get there! Even though Puglia is now getting more and more popular with many celebrities and people from all over the world wanting to experience a lifestyle of enjoying the simple pleasures it still is relatively uncrowded (except for peak summer). This part of Italy has very pleasant weather and for a good five month out of the year, from May until October it is ideal. Our favorite months are June until the first half of July and September.


Enjoy a slower pace, Puglia is a place where you can take a step back and enjoy the simple pleasures in life! Good nourishing food, friendly people, walks in the countryside, floating on a lido in the turquoise sea and all at affordable prices. All this alongside a rebalancing yoga practice can give you the mind space you need to improve your everyday life and regenerate your system. If you want to discover Puglia with us next summer CLICK HERE to find out more about our July trip. Growing up there has been incredible and I cant wait to show you around!



Healthy Banoffee Pie


Healthy Banoffee Pie

This is a wonderful rich and delicious dessert that is easily made raw. Plus it is gluten free, sugar free and completely plant based. You will need about an hour to make it and a good food processor for the best results. The pie is made up of 4 layers: the crust, the date caramel layer, a layer of bananas and then a layer of chocolate coconut cream.




  • 1/2 cup of Almonds

  • 1/2 cup of Walnuts

  • 1 cup Cashews

  • 2 tablespoon of Flaxseed Meal

  • 8 medium dates Dates

  • 3 tablespoons of Coconut Oil

  • 3 tablespoons of Chickpea Flour

  • Pinch of Cinnamon

  • 2 Teaspoons of Vanilla

Date Caramel:

  • 15 medium Dates

  • 2 Tablespoons of Almond Butter

  • Water as needed

  • 5 Tablespoons of Coconut Oil

Banana and Coconut Cream Layer:

  • 2-3 ripe bananas

  • 1 can of Coconut Cream

  • 2 Tablespoons of Cacao Powder 

  • If you are using unsweetened Cocoa Powder you may want to add some sweet to the cream. To avoid using sugar you can use coconut sugar or stevia.

Use a springform pan to make the pie so you can remove the sides easily. You may also want to add a piece of baking paper on the bottom so you can slide the cake off onto a plate.

The Base:

  1. Start by adding the almonds, walnuts and flaxseeds to the food processor and blend until they create a course flour like substance.

  2. Add the dates, coconut oil, spices and a little flour of your choice (we used chickpea flour).

  3. Blend until the mixture becomes dough like. The mixture should hold together nicely even when placed on the counter. Press the dough into the cake tin and flatten it evenly with the back of a spatula. 

  4. I like to flash cook this in the oven at 180 C for 5 minutes. If you would like to keep it raw let it cool and set in the fridge. 

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    The Date Caramel:

    1. Add the dates, almond butter, coconut oil and 2 tablespoons of water to your food processor and blend until it creates a paste. 

    2. Blend until the dates are fully gone and add water as needed. You want it to create a beautiful caramel like consistency.

    3. Layer this onto the the base and then let it set in the fridge. If you have decided to flash cook your base make sure it is cool before you layer the caramel on.

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    The Banana and Coconut Cream Layer:

    1. First slice 2-3 bananas and layer the cake with them, then make your coconut cream.

    2. For your coconut cream to whip you will need to let the coconut cream sit in the fridge over night and then in the freezer for the last hour. 

    3. Make sure your whipping bowl and whisks are cold before you start whipping. This is an important step. If everything is at room temperature the cream will not whip effectively.

    4. Use and electric whisker to the whip the cream to a suitable thickness. Then fold in the cocoa powder and optional sweetner of choice.

    5. Layer the coconut cream onto your pie and return the pie to the fridge.

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    Let the pie sit for a couple hours before serving. To finish up you can add a couple bananas to the top and great some chocolate to decorate. Enjoy!



    Five Poses to Aid with Digestion


    Five Poses to Aid with Digestion

    Having an effective and regular digestion is essential to your overall health. Here are five poses you can add to your practice to help stimulate your digestive system, help combat constipation and keep a nice flat stomach.


    One Legged Down-Dog

    Eka Pada Adho Mukha Svanasana

    In the classic version of this pose your hips should be aligned. In this variation you will be opening up the hip of the extended leg to access a stretch on the lower side of the abdomen. Start with the right side and hold for 10 breaths and then switch sides.


    Lizard Pose

    Utthan Pristhasana

    To properly access your digestive system you have to be able to create some pressure along the side of the abdomen. In this pose keep your legs active with your front knee moving inwards towards your body and the back heel moving away from the body. This is also a great stretch for the hips and legs. Practice this first on the right side for 15 breathes and then on the left side to follow the natural direction of your digestive system.


    Pigeon Pose

    Eka Pada Rajakapotasana

    Similarly to Lizard in Pigeon Pose the front leg will be used to apply gentle pressure alongside the abdomen to activate the intestinal organs. Start with your right leg and make sure your knee is right under the right side of your chest. Relax as much as you can and hold for 15 breaths or longer if it feels great. Repeat this on the other side. 


    Seated Twist Pose

    Ardha Matsyendrasana

    Twists are essential to create movement in the belly. Sit on the ground with straight legs and bring your right foot on the outside of your left knee. Bring your right hand's back palm flat on the ground behind you and wrap your left arm around your right knee. To create more twist inhale and lengthen your spine, on the exhale use both arms to twist a little more. Hold for 10 breaths and repeat on the other side.


    Squat Pose


    Start by standing with your feet hips width distance apart with your arms long in front of you and sit slowly into your squat. Try to keep your feet parallel and bring your arms in front of your shins with hands in prayer. Hold for 15-20 breaths. If it is too hard to keep you heals down use 2 blocks, one under each heal, to make the pose more accessible. If you don’t have blocks you can use two books of the same height or maybe you can wear your favorite high heals! I never tried that one myself but I feel it would work.


    Attuning to the Season of Summer


    Attuning to the Season of Summer

    Summer is about the Fire Element and all about being light hearted, expressive, creative and fun. When the Fire element is in balance a person will be joyful, full of energy, have clear speech and heartfelt communication with others.  

    Too Little Fire - In life like in nature there is always a flip side and imbalances do exist. A lack of Fire can be expressed as an inability to speak, lethargy, lack of joy, depression and an inability to love or feel love. If you feel that you may have a lack of fire doing an energizing Fire Sequence in the morning can help to get you out of your funk :) Try out Christian's Fire Sun Salutation below.

    For a more complete practice do the following:

    1) 5 rounds of Sun Salutation A

    2) 5 rounds of Christian's Fire Sun Salutation

    3) 10-15 Breaths in Sarvangasana (Shoulder Stand)

    4) 10-15 Breaths in Matsyasana (Fish Pose)

    5) 2-5 Minutes in Savasana (Relaxation)

    Too Much Fire - During summer it is more often possible to experience an excess of fire energy which can express itself with compulsive behavior, a desire for permanent joy, aggression, impatience, going too far and inappropriate laughter. If you have had some of these tendencies lately doing Chloe's Fire Moon Salutation below will help to cool your body down and rebalance you. This sequence brings some of the water element into the practice to balance the fire.

    For a more complete practice do the following:

    1) 5 rounds of Sun Salutation A

    2) 5 rounds of Chloe's Fire Moon Salutation

    3) 10-15 Breaths in Paschimottanasana (Sitting Forward Fold)

    4) 10-15 Breaths in Setu Bandha Sarvangasana (Bridge Pose)

    5) 2-5 Minutes in Savasana (Relaxation)

    Diet for Summer - The important thing here is to stay hydrated especially if you are in a warm area drinking water regularly and promote hydrating foods. Adopting an anti-inflammatory diet is also fantastic to keep slim and energized in the summer.

    1. Fruits are perfect for summer as they are light, fresh and sweet. Hydrating fruits such as watermelon, cucumber, pomegranate, kiwi and berries are great options. You can also choose to cut up some fruit and put it in your water to flavor it (avoid drinking ice cold water).

    2. Use mint, basil, rosemary, lavender, parsley, origano and/or lemon to flavor your foods. Stay away from overly fiery or spicy foods in summer as they can raise the heat in the body.

    3. Prioritize an anti-inflammatory diet eating lots of veggies such as green leafy vegetables, bok choy, celery, beats and broccoli and limit your intake of sugar, vegetable oils (extra virgin olive oil is ok), additives, trans fats, refined carbohydrates and any foods you may be allergic to (e.g. gluten or lactose).

    4. You may find your body likes to eat lighter during the hotter hours. 

    Understanding how natures energies affect your wellbeing and having tools to balance it is key to your personal health. Remember that summer is all about fun, passion and love so make sure you let yourself experience all of that. Go on a nice date, do a fun art class, eat some good food, let your self relax, go on holiday or just dance in your underwear to some amazing music in your room!


    Stay Balanced through the Winter Season


    Stay Balanced through the Winter Season

    Winter is here, are you ready?

    First of all let me use this opportunity to give you our warmest greetings for the Holiday Season and New Year. 

    Winter is here and most of you in the northern hemisphere surely can see the changes in the weather and the nature around you. For nature life seems to be on hold, a lot of animals hibernate, the trees are completely leafless and the ground is cold and bare. We all know what winter looks like, but how does winter affects us as human beings? Personally for me it's the hardest time of the year, so much so that I have managed to spend the last 7 years in warm countries so I don't have to deal with the winter. And guess what?... It's not enough! Even if you try to trick nature, nature is stronger! Even if you live in a warmer place, unless you are deep in the southern hemisphere, you will still be affected by winter, somehow. 

    It is well know that the change in seasons can effect our bodies both mentally and physically. Nature goes through constant cycles manifesting the seasons and essential changes that we need to be connected to for our personal health. Yoga Healing Nature provides you with some directions on how to be more sensitive to your own nature noticing changes and imbalances happening with the transition between seasons. With the tips we give you you can work towards a happier and healthier lifestyle in tune with nature.

    Winter embodies the more Yin aspects of life with its cold, dark and inward energy. In Traditional Chinese Medicine, winter is related to the element of water which is associated with the kidneys that distribute water in the body and the bladder that holds water. The kidneys are of great importance, because they contain and store our fundamental essence called Jing. The concept of Jing is comparable to our DNA, it determines our basic constitution, and represents our ability to grow from an embryo through all stages of our life and continue on to create new life.  Therefore it is important in these cold months to keep warm and especially strengthen and cover your kidneys as well as protect your ears as it is believed in Traditional Chinese Medicine that the cold enters through the ears.

    Imbalances that can manifest themselves at this time of year are either a lack or excess of water energy. When the water energy is lacking it creates stagnation in the body and in nature water that is stagnant can become polluted and poisonous. If your water energy is deficient you may experience fearfulness, inability to stick to anything, tendency to depression and even a loss of libido. On the other hand when the water energy is excessive it can lead to overflow and in nature too much water can destroy. Signs of a water excess, may include recklessness, over ambition, over dominance, excess sexual desires and jealousy. When the water energy in your body is in balance however you will be able to flow with life, be calmer, comfortable in your own skin and able to grow. Find a few tips below to keep yourself balanced this winter season.

    Maintain your energy levels - Keep your energy levels balanced. Things that can deplete your essential Jing energy in the body are stress, being overworked, excessive worrying, misuse of drugs, too much alcohol and too much sex.  

    Get plenty of rest - During this season it is very important to get plenty of restand it is advisable to try and go to sleep earlier and wake up a little later. This will help to replenish energy levels needed for the upcoming expansive springtime.

    A positive mindset - As your energy levels may be lower in winter keep your thoughts and mindset positive. This is the perfect time to take on more introspective practices such as Meditation and Pranyama practices such as Nadi Shodhana. 

    Yoga asana - Take a look at our video: Elemental Yoga sequence for Winter and practice it daily, to help stimulate the kidneys keeping them warm and strong. It is important to prioritize forward and back bends during the winter months. The following asanas are very rebalancing:

    Uttanasana (Standing Forward Bend Pose)

    Paschimottanasana (Sitting Forward Bend Pose)

    Parsvottanasana (Intense Side Stretch Pose)


    Setu Bandha Sarvangasana (Supported Bridge Pose)

    Halasana (Plough Pose)

    Nourishment for Winter:

    1) Watch your intake of salt as it affects the kidney function and try to substitute it with products such as organic soy sauce or tamari and miso. 

    2) Drink plenty of water. 

    3) Important winter healing foods are kidney beans, buckwheat, kelp, red cabbage, water chest nuts, blueberries and cranberries. 

    4) The best cooking method for winter is steaming.

    The above suggestion are general and are based on Elemental Yoga Therapy. Elemental Yoga Therapy works by finding your own personal imbalances and by adapting and designing a practice for the individual. If you feel like you need to work more in this direction feel free to contact us for a personalized program.



    Be ready for Spring, Yoga Healing Nature seasonal attunements.


    Be ready for Spring, Yoga Healing Nature seasonal attunements.

    Spring is here are you ready for it?


    Spring is here and although many of us are looking forward to this exciting time of year sometimes certain unexpected imbalances can occur... It is important to remain aware of the body’s tendency to become imbalanced as the seasons change. Here are a few Yoga Healing Nature tips to properly balance your system with this exciting transition into Spring.

    Spring is the time of the year when nature really speaks to us, with it's expansive energy, everything around us changes bringing new color and life. All the buds shed their protective layers, very useful during winter, but now no longer needed, expanding into beautiful flowers. The Spring season is related to the Space Element, also called Wood Element in traditional Chinese medicine and in your body is connected to your Gall Bladder and Liver meridians. Hence when moving into spring it is important to bring attention to these areas of the body helping you keep in balance with your natural clock.

    When the Space element is balanced one achieves a clear overview about their life, has good planning abilities, strategic skills and is very confident about which directions things should go. I'm sure everybody can benefit from more of that! On the other side when the Space element is out of balance we can feel very indecisive, have a lack of control, difficulty in planning, poor judgment and/or lack of coordination. All of this can lead to becoming a more controlling, angry, resentful, opinionated, stuck and inflexible person.

    These imbalances are all matters that can be addressed through making small lifestyle adjustment and becoming more attentive of certain things. Here are a few of the best things to do to keep your balance throughout the Spring season.




    A gentle Liver detox is really helpful in this time of the year, get in the habit to squeeze the juice of half lemon in a cup of water (better if at room temperature) first thing in the morning. This will gently help your liver to get rid of extra unneeded fat.


    Light fat free Diet. 

    The best way to get the right nutrients needed for every seasons is to eat seasonally and locally and spring has plenty of rich and colorful foods to delight you with something different every day... Avoid fatty foods like butter and cheese, if you eat fish go for light white fish other than salmon     for example, or if you eat meat go for some organic chicken breast, other than pork or beef. With your cooking try to boil or grill your food other than frying it.

    The Yoga

    Yes this is where all the magic happens... In Elemental Yoga we use the meridian lines to activate the energies of each organ and in the case of spring the Gall Bladder and Liver meridians. Through asana practice we can bring energy to these organs to balance the Space Element.

    If you are an expert yogi, you want to concentrate your practice on any type of side stretches and side strengthening, (like extended side angle and side plank) this will activate your Gall Bladder energy, and for the liver you want add to your practice some deep twists.

    Since your Liver is one of the largest organ that sits on the right side of your upper abdomen and lower ribcage any deep spinal twists will squeeze this organ and in turn this helps to cleanse and stimulate your liver. Follow the link to my video for a short 20minutes yoga sequence to practice during spring or to add to your existing practice.

    Elemental Yoga aims to rebalance the body through the practice of yoga, meditation, good nutrition and small lifestyle adjustments. Feel free to get in touch with us to receive and initial free consultation online.


    Elemental Yoga sequence to attune to the changes of the Autumn season.


    Elemental Yoga sequence to attune to the changes of the Autumn season.

    As we are well into Autumn now have you felt the effect of this season on your mind and body? I certainly do... In fact it is totally natural to feel a little lost in between the end of the warm and celebrating feel of Summer to the more simple and restoring energy of Autumn.

    This transition is well known to bring some imbalances and at Yoga Healing Nature we are all about bringing you back to balance. Here is a small sequence you can practice at home to get more in tune with the changes happening. You can also read our last blog for more useful tips on this topic.

    Following this particular Elemental Sequence and Seasonal attunement through Yoga, Pranayama, and Meditation will prepare your mind and body system to the changes typical of this season. I will also give you some off the mat tips to make the the most out of this transition.

    These are a few lifestyle changes and tips for your yoga practice that will help in this time of the year.

    This season is all about letting go and embracing change. The organs expert in change and letting go are your Lungs and Large Intestine. They both have the ability of keeping what you need and letting go of what you don't need. Keep the following in mind as your 'off the matt' focus for the weeks to come ;) 

    • Letting go of what you don't need and what is holding you back.

    • Embracing Positive Change to support the release of what is holding you back.

    • Eat seasonally and locally. 

    • Practice your Yoga Breathing and Meditation more than ever before.

    Short Yoga Practice

    Use this Elemental sequence every morning to balance out the Air Element. This will work on stimulating your Lungs through breath and your large intestines through asana. 

    Practice time 20 minutes.

    1) 'Seated Yogic Breath' 3 min. (You can set your phone timer for 3 minutes to watch time)

    This classic Pranayama technique, is very simple and it works on cleansing your Lungs and activating their energy.

    Sit nice and tall, bring your left hand to your abdomen and your right hand to your chest.

    • Inhale deep into your abdomen, you want to feel your left hand move away. Keep inhaling into you chest till you feel your right hand moving away, at this point inhale a little more till you feel some sensation in your upper lungs right below your collarbones. 

    • Exhale heavily through your nose letting all the air go out of your body. At the end of your exhale you can use your abdomen to squeeze the rest of the air out.

    2) Dynamic transition from 'Downward Dog' to 'Upward Dog' - Also called the 'great releaser' in Chinese Medicine for it's positive effect on constipation. Move rapidly between these two classic Asanas, to alternatively contract and lengthen your belly.

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    • Exhale in Down Dog contracting the abdomen.

    • Inhale into Up Dog relaxing your abdomen (keep your toes tucked under).

    • One breath for one movement.

    • Repeat 12 times then relax in Child's Pose with your knees together.

    3) Dynamic Movement from 'Three Leg Dog' to 'Knee to Nose'.

    This exercise brings energy to your large intestine and it is important to practice on your right side first to stimulate the ascending colon and then on the left side to stimulate the descending colon.

    Begin with your right leg.

    • Inhale bring your knee up to the sky and work on stretching the right side of your belly.

    • Exhale knee to nose, contract the right side of the Belly.

    • Repeat 12 times each side.

    Close the Asana practice with a few minutes in Savasana, "corpse pose", to absorb the effect of this practice. Keep you body completely relaxed and your mind free of thoughts.



    As you bring yourself to sit up crossed legged take a few moments to concentrate on your breath. Try to find 3 things that you can let go of and try to think of 3 things that don't serve you anymore. These can be anything from material things to emotions, relationships, habits or behavioral patterns. Try to think of anything that is holding you back and what you can do to change them. 

    Keep this actions as your off the matt purpose for the weeks to come. It is very useful to keep a journal noting down these purposes, so that you can see any improvements or changes in a few weeks time.  

    Remember Elemental Yoga is a form of yoga therapy that is suppose to assist you on a one on one consultation session and to be personally tailored for each individual client. These tips are general adjustments and suggestions based on the season of the year and they do not represent any type of therapy cure or substitute to any medication. Please consult your doctor before taking on this practice in case of any acute or chronic illnesses or during pregnancy. 

    For any questions I'm here at your service and feel free to contact me anytime.







    Attuning to the Fall Season


    Attuning to the Fall Season

    How to be ready for the changes that the Autumn Season brings.

    As the summer comes to an end the days become shorter, the weather a bit cooler and in most places the wind starts rising to help the trees get rid of their old foliage. During this season similar patterns happen for us Humans: this is an exciting time of the year that promotes change. Change is geared towards simplicity, taking time to organize ourselves and have clear judgment over what we need and what we can let go of. We want to simplify our lifestyle, just like the trees shedding their beautiful foliage and we want to dedicate ourselves to our own projects rather than our external appearance.

    Ancient remedies to cure with the seasons

    In Chinese medicine, like many of the ancient healing systems there are different rituals for each season. According to this ancient healing system the Autumn season is connected to the Air (metal) element. The organs related to this element are the Lungs and the Large Intestine. The Lungs have a great role in deciding what we need and what we don't need and keep us spiritually connected to the Cycles of Life. Similarly the Large Intestine has the same role in the form of retaining nutrients from food and disposing of what is toxic and not needed within the body. During Autumn it is important to focus on strengthening and nourishing both the lungs and large intestines. A powerful way to do this is through what we eat.

    In fact as nature around us changes its energy with the seasons it will offer us foods that will give us the right nutrients and compounds to heal our organs through out the year. For example Broccoli is a seasonal autumn vegetable and scientific research shows that it can help heal lung disorders; click here if you want to know more about this research.

    Eat seasonally

    As nowadays we have the luxury to be able to buy fruits and vegetables from every seasons and from different countries it becomes really hard to know what is in season and what is not. Because of this we might be missing out on the possibility to strengthen ourselves by supporting our immune system just by eating seasonally and locally. The latter is very important because the area where you live in provides the nutrients you need for your body to deal with cold, hot and damp according to that specific area and climate. Each season brings the fruits and vegetables that we need, to heal, cleanse, and bring energy to the organs related to that season. For example apples are well known for many health benefit, including the effect they have on your large intestine. By providing extra fibers the apple can rebalance the large intestine and aid with elimination. 

    Also I must say that the fruits we find in Autumn like pomegranates, apples, squash etc. are super rich in nutrients. They have been growing through the hottest part of summer and hence carry a lot of that warmth stored in them. This warmth transforms into nutrients and compounds that will support your immune system now that you need it most.

    So get your big pots out and start being creative in the kitchen making delicious soups to bring warmth and fluids to your bellies.

    Here is a large list of foods that should not be missed for the Fall Season and there is something for every taste!


    • Squash

    • Pumpkin

    • Broccoli

    • Brussels sprouts

    • Cauliflower

    • Cabbage

    • Garlic

    • Onions

    • Fennel

    • Autumn greens

    • Arugula

    • Radicchio

    • Peppers

    • Sweet potatoes

    • Mushrooms

    • Apples

    • Pears

    • Asian pears

    • Parsley

    • Persimmons

    • Pomegranates

    • Cranberries

    • Parsnips

    • Radishes


    Emotions and imbalances related to the Autumn season.

    In nature everything is connected... The purpose of this article is to give you practical tips to adjust to the changes that you may go through transitioning into Autumn. This includes emotional changes.

    The emotions related to the Autumn season and the Air element are of grief and sadness. In fact in autumn the energy of the Air Element can become a little unbalanced and we often feel like we have been cut off from other people and sometimes even ourselves. This caters to a more depressive nature and causes an inability or difficulties in receiving the rich experiences life has to offer. Because we cannot let go of our accumulated baggage we can become blocked on a mental and/or emotional level. This can often result in feelings of bitterness, guilt, cynicism or even suspicion. Hence why it is essential to embrace the 'letting go' of the Autumn Season.

    When the air element is balanced autumn results in a very exiting season where we can connect to the 'contracting' energy of this particular time of the year allowing us to reflect inwards rather than the expansion elements of Spring. In Autumn we can embrace ourselves and simplify our diet, lifestyle and habits helping ourselves to clear what we don't need. This is a good time for us to embrace change and letting go. 

    Your yoga practice during this season should include rhythmical breathing exercises and postures that helps create movements in your large intestine. This in turn will help in case of constipation or other digestive issues. 

    For more specific lifestyle tips or a personalized yoga practice to help you with some of these imbalances please contact Christian at Yoga Healing Nature.