Tag Archives: Featured

5 Great Books on Yoga & Meditation

One of the many advantages of practicing yoga on the Muuyu platform is the ‘live and interactive’ element.  As classes are relatively small (usually between 6 and 12 in each session) students have the chance to query their yoga instructor on all aspects of their practice,  hear anecdotal details of their teachers’ own yoga journeys and generally engage in a way that quite quickly allows them to deepen their practice through personal guidance and insights from their instructors.

Sometimes this is enough.  Other times it leads students on a quest to find further information on the theory of yoga and mindful living and to learn from the great yogis of our past and present.

Of course there is no substitute for practice but widening your knowledge of yoga is a lovely gift to give yourself if you are eager to embrace a more conscious lifestyle.

With that in mind, here are 5 great books on yoga and meditation:

AutobiographyOfAYogiThe Autobiography of a Yogi by Swami Paramahansa Yogananda.

Autobiography of a Yogi introduces the reader to the life of Paramahansa Yogananda.  Swami Paramahansa was born in 1893 in India but moved to the US in 1920 where he taught yoga and meditation for over 30 years.

This book is a beautiful story of his remarkable life and a fascinating introduction to the ancient science of Yoga and the art of spiritual living.

Living Your Yoga: Finding the Spiritual in Every Day Life by Judith Lasater

Judith Lasater guides you into moving your yoga off the mat and into your real, every day life.  Calling on the wisdom of the Yoga Sutra and the Bhagavad Gita,  Lasater takes yoga beyond the breathing exercises and positions and helps you to find more meaning in your relationships and the world around you.

The Secret Power of Yoga: A Woman’s Guide to the Heart and Spirit of the Yoga Sutras by Joy Devi

As over 80% of all yoga practitioners in the West are female,  this book will be of great interest to those who want to know what is the link between femaleness and yoga.  Author and world-class yogini Nischala Joy Devi, writes from the perspective of the feminine to discuss the health, emotional and spiritual benefits of this ancient art.

YogaBooks02Lovingkindness: The Revolutionary Art of Happiness by Sharon Salzberg

Sharon Salzberg is considered one of America’s leading spiritual teachers and in this warm, down-to-earth book, she teaches how the Buddhist path of lovingkindness can help everyone discover a way to maintain loving relationships.   Great for anyone interested in learning about Buddhism, meditation …or how to be kind to yourself.

The Miracle of Mindfulness: An Introduction to the Practice of Meditation by Thich Nhat Hanh

A gorgeous introduction to the skills of mindfulness from Zen master, Thich Nhat Hanh.  He uses, anecdotes, stories and offers practical exercises so show how to achieve a fully present and mindfully conscious mind throughout your daily life, whether washing dishes or peeling fruit (I should give this to my partner whose peeling of an orange is like an extreme sport!)


Siobhan is the Head of Communication and Content withMuuyu and a co-founder of the company.  Born in Ireland she has close to 20 years’ experience working in the areas of PR, communication and journalism.  She is also the editor of the Muuyu blog.  Siobhan has been practicing yoga on and off for most of her adult life.  However it was while doing a post-natal yoga class when pregnant that she really began to connect with her practice and she has been a regular practitioner ever since.

Connect with Siobhan here.

If you liked this, you might also enjoy these two posts.  Just click on the pictures to bring you directly to the article.

yoga, yoga asanas, Yoga to the people, yoga works, pure yoga, yoga tree, yoga instructor, easy yoga, yoga and meditation, yoga lifestyle, lifestyle, yoga classes, free yoga, home yoga, online classes, streaming yoga, yoga at home, yoga online, yoga class free, yoga online free, online yoga, online yoga classes, yoga classes near me, hatha yoga, yoga meditation, bikram yoga, hot yoga, prenatal yoga, kundalini yoga, vinyasa yoga, ashtanga yoga, yin yoga, power yoga, types of yoga, restorative yoga, pranayama, pregnancy yoga, yoga types, yoga for pregnant women, relaxation yoga, iyengar yoga, hot yoga classes, Yoga for beginners, beginners yoga, yoga poses for beginners, how to do yoga, basic yoga poses

5 New Year’s Resolutions for New Yogis & Yoginis   

Beautiful Woman Practicing Yoga Outside In Nature

  How Your Words Can Prevent Injury

Angela’s Yoga Lab: Exploring the ‘body’

We seem to have strong desire as humans to figure out what a body is and what the role of  our bodies are – how we use  them,  place them,  hold them,  how they differ from other bodies and how they are alike.

In every culture and race there is different assigned ‘roles’ for  bodies,  whether ‘real’ or fictional.  Rarely are bodies neutral.  They grow and change shape.  They exist in memory and can reflect future hopes.  Human bodies can be naked or clothed,  spiritual,  political, sacrificial,  ceremonial,  experimental,  artistic,  sexual,  pregnant, dead or alive.

They can be represented through age, gender, status or religion.  Bodies can be imprisoned or free.  They can be loving or violent, distant or close.  Bodies can be expressive and metaphoric.  They can be diseased or healthy, active, or passive. They can be disabled and abled.

Bodies host questions of ownership and who or what has rights over physical bodies.  Bodies have needs and desires.

There is great anxiety over understanding and comprehending our bodies –  as we  constantly try to assign labels and to figure them out.

I have found through teaching yoga and in my personal life that how we relate to our bodies, has direct impact on the quality of our lives.

We all sit on a sliding scale, anywhere from a non-conscious or disconnected relationship with our own body, right through to intense body dysmorphic disorders-  and all the other levels that lie between the two extremes.

In Western society there is a big focus on the physical side to the yogic practice. The Asanas and postures in classes, the shapes we make with our bodies all labeled differently under the various branches and names of particular styles of ‘yoga’ – ie. Astanga, Vinyasa, Hatha, Forrest, Jivamukti, Kundalini, Bikram etc.

For me there is great potential for exploration of the human body on the mat through yoga and I will discuss two here in this article.

Balance within the body

The first idea discussed here is creating a  ‘Functional Body’ – dealing with Range of Motion.

Often in yoga this transaction is about how to create and sustain balance within the body by marrying strength and stability with flexibility and suppleness so that  we can live our life in a pain-free, struggle-free way.  It seems to be the reason majority of people come to a yoga class.

‘Functional’ for me is NOT defined by how thin,  fat,  good looking or muscular we are  but rather is reflected in  our ability to adapt to our environment when needed to ensure survival.  ‘Functional’ is to be strong enough to hold and carry our children,  fight intruders and heal quickly from injury,  to have access through all our joints to use tools,  to run from danger and to be able to smell,  hear,  see and palpate our surroundings for our needs.  To be able to move in all directions without any limitation or pain.

Homo Sapiens as a nomadic species in the past needed an agile body that could run barefoot at high speeds from danger or to hunt,  have balance and coordination to climb trees to escape floods,  have stamina to hunt for days to find food,  fight off wild animals or other tribes,  smell their way through the dark,  find complete stillness or leap to action in a heartbeat to stay alive.

Of course as modern humans  we have no need for all these things but our physical bodies are still designed in that way and require us  to remain physically in tune and  have full range of motion.

To  move in all ways free from discomfort,  pain and disease is to ensure quality of life.

The physical side to yoga can assist our shift from having an active lifestyle to a more passive one where we sit at computers,  drive cars,  take elevators,  eat poorly,  breathe shallowly and rely on modern medication to keep us ‘healthy’ and pain-free.

Physical yoga when practiced on a regular basis in a safe way has been shown to create and maintain able bodies even with our general lack of physical activity.

The emotion side of movement

The next idea explored here is the emotional side of movement, and is my favorite exploration journey on the mat.

Afterall, we are not just ‘functional moving beings’ but thinking, feeling and sensing beings.  We have innate body intelligence.  This is also an interesting world where I feel dance and other non-verbal body work cross over and share similarities with the yoga asana practice, and is why I sometimes choose to blend dance with yoga in classes.

There comes a moment of  pure sweetness where we discover that in our physical shapes and movement  we  can express our inner landscape in  ways words fail to.

Sometimes we are processing and dealing with emotions bigger than our vocabulary is equipped to handle. Sometimes there just are no  words, or words do not do us or the situation justice.

The body does not just live in language, it has its own language

Sometimes resting in humble Balasana/ childs pose can be the most healing way to process what is going on internally or externally with ourselves and can say more than words could ever say about the relationship we have to ourselves and the state we are in at that moment.

You can also observe this in how we relate to ourselves and others using physical movement metaphor.  Some examples:

  • Jumping for joy
  • Shaking with fear
  • Being ‘spineless’
  • Getting something off your chest
  • Twisting someones arm
  • Carrying the weight of the world on your shoulders
  • To have butterflies in the stomach
  • Jumping out of your skin
  • Being thick skinned

This journey can also work in reverse where sometimes coming into Asanas and specific shapes can invite in emotional qualities or cause shifts in emotional states. Sometimes memories are triggered through placing the body in specific alignment through Asana practice. It is as though we are transported in and through movement.

You can request a body exploration class with Angela on Muuyu here.

Alternatively, all those looking for a great yoga retreat this springtime can also join Angela and fellow yogini Tihana from the *15th – 22nd August 2015  in the beautiful scenic surroundings of Crikvenica, Croatia for a week long retreat. 

Over the week you’ll enjoy 10 yoga sessions (Ana Forrest inspired yoga, Vinyasa and Yin Yoga with Angela and Sivananda classical Indian yoga with Tihana) , fantastic coastal accommodation and delicious vegetarian/vegan meals prepared by your yoga teachers personally!

For more details contact Angela and Tihana.

* These dates have been revised as the retreat as originally scheduled to take place in March.

Croatian_Retreat  1517425_1526715984261797_5120985602636590181_n

More details & book information here.


Yoga Teacher; Forrest Yoga; Asanas; Vinyasa; Muuyu;

Australian-born Angela Collins is a yoga teacher based in Berlin.  RYS Certified, trained in Vinyasa Flow Yoga, and a graduate of Advanced Teacher Training in Forrest Yoga,  Angela is committed to nourishing  mind and body both off and on the mat.   She has had the privilege of teaching Yoga across the globe in Australia, Thailand, Germany, UK, France and with people of all differing ages, nationalities, and needs.  Having trained alongside Mark Stephens, Kathryn Budig, Kino McGregor and Ana. T Forrest, Angela now teaches a number of different Yoga disciplines including Pregnancy Yoga, Yoga for Addicts, Yoga for Athletes, and child Yoga.

Connect with her here on Muuyu.com or on her own website  www.endorphinyoga.eu as well as on Twitter.

Africa Yoga Project: Inspiring Social Change in Africa

Martin Luther King  said it best when he noted, “Almost always, the creative dedicated minority has made the world better”.

Certainly in the case of the Africa Yoga Project, which came about as the result of one young native New Yorker’s passion, this is definitely true. 

The Africa Yoga Project (AYP), which was established as a non-profit organization in 2007, currently enables close to 5,000 people to participate in over 200 weekly workshops throughout Nairobi.   It also provides a viable livelihood for local yoga teachers who a few years ago may have had little hope of finding any job that would help them to feed and take care of their families. Now, the 98 AYP teachers share their knowledge and love of yoga, teaching in prisons, schools, special need centers, HIV/AIDS support groups, deaf schools and rural villages throughout Kenya. 

AYP Co-Founder, Director and human dynamo Paige Elenson, who now lives in Africa, is constantly busy, working out of the AYP community yoga center in Nairobi (known as the ‘Shine Center’).  

However, we were thrilled that she was still able to put aside some time to discuss with Muuyu how the AYP came into being, its principles and plans for the future.

Africa Yoga Project, Muuyu, Yoga, Wellness, Mindful living

How did the Africa Yoga Project come about?

In 2006, I was on a safari in Kenya with my family when I saw a group of young Kenyan men doing handstands in the middle of the bush.

As a yoga teacher my first reaction was to jump out of the vehicle and do handstands with these young acrobats.  Little did I know this brief connection would forever change my life.

After returning to New York I was contacted by the Kenyan Acrobats and asked to come back to teach them yoga.  My heart said yes.

What I did not realize was that I would be staying in the slums of Nairobi, Kenya, where most people live on less than $1 a day.

It seems that the communities of East Africa have really embraced this project – How did you ensure that AYP remained rooted in empowering and enabling local individuals?

AYP staff members and teachers are almost completely from where we work,  ensuring we are in touch with the real need on the ground and that we remain true to our vision and mission.

We are also constantly reviewing our activities to ensure we are on track to achieve our goals.

Many of the people practicing yoga through the Africa Yoga Project live in terrible conditions, whether it’s in slum areas, prisons or orphanages. How does yoga actually benefit them and is the environment within which they live integral to AYP’s teaching methods?

We strive to create empowerment and employment for youth from marginalized communities, to open up new possibilities for leadership and self-sustaining incomes.

The outreach programs also reach out to marginalized communities to share health and well-being practices.  Through yoga we are elevating communities far and wide!

What is your most memorable moment with regards to the Africa Yoga Project?

I have so many memories and people who are close to my heart it would be hard to choose just one.  I consider it a privilege to be part of the process and I treasure every moment.

In fact, just last week a moment that I have been waiting for occurred.

Mainstream media seems often to leave out people of color as representatives of yoga professionals.  So I was so excited when I opened last month’s Yoga Journal and saw an Africa Yoga Project teacher as a model!

This means so much to me – that we are able to affect the global community and be a stand for diversity and inclusion, that a young man from the urban slums in Kenya can be a Yoga Journal model.  Anything is possible!

What are the future priorities for the organization?

AYP plans on becoming the biggest and highest quality yoga training academy in Africa, where we graduate the best of the best in terms of wellness experts.  The potential of the wellness industry in Africa still remains largely untapped, but our instructors/graduates are slowly filling the niche.

If someone wanted to get involved with the project how would they do that and are their skills that are specifically welcome?

We welcome anyone who wants to be involved in AYP!

Anyone can come to the Shine Center in Nairobi at 10 am every Saturday for our free community class, which is always followed by a free vegetarian lunch.

We have studio classes at the Shine Center and in Pop-Up studio locations across Nairobi throughout the week.  We update our calendar on the website so do please check here.

Anyone can arrange a private class in their workplace or home with our qualified teachers.

You can also register for our annual 200 hour yoga teacher training by applying on-line, and you can apply to a scholarship if you live in Africa and meet our criteria.

As a mentor, the Mentor Program is a 12-month commitment.  The monthly contribution of $125 pays for the salary of an AYP teacher. Mentors and AYP Teachers engage in monthly Skype conversations and email exchanges.  In order to facilitate learning and sharing a new theme is presented each month based on the year of the mentee.

One can also volunteer by being part of the Seva Safari team, which is an opportunity for an adventure, service, yoga practice, and building community.  We have trips planned all year round.

So you see, opportunities to plug in are plenty! I would encourage anyone interested to visit our website  to learn more.


Siobhan is the Head of Communication and Content withMuuyu and a co-founder of the company.  Born in Ireland she has close to 20 years’ experience working in the areas of PR, communication and journalism.  She is also the editor of the Muuyu blog.  Siobhan has been practicing yoga on and off for most of her adult life.  However it was while doing a post-natal yoga class when pregnant that she really began to connect with her practice and she has been a regular practitioner ever since.

Connect with Siobhan here.

If you liked this, you might also enjoy these two posts.  Just click on the pictures to bring you directly to the article.

Yoga, Inner Fire Apparel, Muuyu    Meditation, Muuyu, Health and Wellness, Yoga     Lighting Yoga’s Inner Fire          Why Meditation is Good for Your Gut



Lighting Yoga’s Inner Fire

In 2011 a young yoga teacher in Vancouver decided to develop a small business selling her authentic yoga props and meditation cushions.  In the last four years that modest one-person business has developed into Inner Fire Apparel, a thriving international company creating yoga apparel and lifestyle products.  Muuyu was delighted to have the chance to discuss organic business growth,  following passions and giving back to your community with inspiring Inner Fire founder,  LEAH EMMOTT.

When did you establish Inner Fire Apparel and what was the momentum behind it?

Back in 2011,  I was working as a yoga teacher when I suddenly had to be rushed to the hospital for the removal of a giant ovarian cyst, which left me in recovery for 6 weeks.  I had a lot of friends who were yoga teachers so I decided to make some gifts for them while I was off during the holiday season.  The first items I made were yoga props and meditation cushions.

After giving some out as gifts, I had some people from my yoga studio ask if I could sell them some there.   I just followed the demand and started to make and sell yoga props,  bit by bit.  After selling a fair amount I decided it was time to call the company something.  I decided to call it Inner Fire because the area of my belly where I had the cyst was the same area where the 3rd chakra resides.  It is an area with fiery qualities that is responsible for passion, creativity and drive.  I really felt like this fire got lit during those 6 weeks off.

When I was back teaching,  I started to brainstorm some cool shirt design ideas that had been mulling around in my brain for a while.  I took a local screen printing workshop and then started to print my own shirts at home.  I would wear them out and to class and had even more people ask me if I could make some for them. It grew very organically.

About a year ago, I added a line of eco-friendly leggings made from recycled water bottles as a medium to express my love for nature and art.  The clothing side of the business grew so quickly that I decided to no longer offer the yoga props. It’s funny how a business evolves!

How difficult was it to progress without a background in fashion design or experience in setting up a business (that needed a home, staff, funding, etc)?

My business never intended to be a fashion business when I started out.   It was strictly yoga props and casual tanks and tees at the beginning.  I didn’t even want to get into cut and sew apparel until a couple of years in (and with the help of people with actual backgrounds in the fashion world).  I let it grow organically;  letting my creativity drive the direction rather than the industry.  I was just lucky that what I was doing ended up being what the industry was looking for!

As for the business side,  I have a degree in business  but I can’t say that it helped much when it came to all the ins and outs of entrepreneurship.  I was lucky to be able to move back home to focus on the business,  which allowed me to put a lot of sweat equity into the project without too much financial risk.  I bootstrapped the entire business off of my savings and worked on the side when I started.   As the business continued to grow,  I experienced some major growing pains.  It was clear after the first year and a half that I needed to move into a proper space and hire staff.  At the time,  it definitely was scary to be taking those risks,  but I am so glad I made the decision to go big or go home.

As a fashion brand Inner Fire is fun and playful but can you explain how you keep it grounded in a genuine yoga philosophy.

My inspiration comes from my experience as a yoga practitioner and as a yoga teacher.  To me, yoga,  at its core,  is simply the practice of being fully present and connected.  Being in that state of mind opens up the potential for more fun,  joy and playfulness in one’s day-to-day life.  It can be expressed in so many different ways.   For me it is through words and art.  I always make sure that the phrases I put on my shirts honor the practice of yoga and the person wearing it, however tongue in cheek the saying might be.

I feel so indebted to yoga for helping me get through tough times and reminding me what is important in life.  It has also introduced me to a community of deeply loving and conscious individuals.  It has humbled me in so many ways.  The practice reminds me that we are all connected and that we can really create a positive impact through our actions.

Inner Fire, Yoga, Muuyu    Inner Fire, Yoga, Muuyu

You are now the designer and the CEO of a yoga clothing company – what inspires you in both these roles, and do you find one role fits you more easily than the other?

As with any business,  the founder needs to wear a lot of hats to get the work done.  The business side and the creative side have to go hand in hand in order for the whole business to be successful.  It’s less compartmentalized and more of a continuum for me though. They blend with each other because that’s the nature of the day-to-day of small business.  The business side is primarily about people, whereas the creative side is primarily about thoughts and feelings. The two roles balance each other out naturally.

I’ve had people refer to me as the CEO before, and for some reason, I never liked that title.  Although I believe in leadership  I don’t see the need for corporate hierarchy.  This company is definitely something that came from me but I feel like now it’s grown bigger than me.  It’s created a community of conscious individuals,  of which I see myself as an equal.

Which of your collections (or pieces within a particular collection) are your favorites and why?

It’s really hard to choose any one collection, but I would have to say my favorite is the ‘Laughing Yogi Collection’.  It was my original collection of yoga puns and funny sayings.  When I initially came up with it,  I thought that no one would have the same humor as me but it turns out I was definitely wrong!  I love that it brings out the lighthearted side in people.

An important part of the Inner Fire philosophy is giving back to the larger community – can you talk about why this is integral to the company what it entails exactly?

When I started the company I finally felt like I had found my life calling.  I felt like the fire was lit within me to make a positive impact in the world.  One day while meditating I felt the need to somehow give this same feeling to others.  Everyone has a passion – but not everyone is fortunate enough to have the means to make it a reality. I had a friend in university who had started an organization called the School Fund.  Their mandate is to help link up youth in developing countries with micro-donors in order to fund their education.  The light bulb went off in my head – I could donate a portion (10%) of my profits to The School Fund to help other young people realize their dreams too!

Most of the students we support are looking to attend post-secondary or vocational programs in their communities.  It’s been quite eye-opening to learn how little there is out there for students in their late teens and early twenties.  In order to maximize our contribution we usually engage in matching campaigns with other organizations.  So far we’ve funded educational scholarships for over 10 students in Africa and Ecuador.

 The company has grown at quite a rapid rate – how have you coped with that?

2014 was the turning point year for me.  I can’t believe how fast it’s grown!  I went from making everything myself to having to locally outsource production just to keep up.   It was super rewarding to see how far I was able to take it on my own.  Of course, I had a lot of help from friends and family during those first two years – of which I am eternally grateful.

I did find it hard to let go and give up some control but I found myself overworked and unable to enjoy the things I used to enjoy when I had spare time.  I had to hire some help so that I could live a normal life again. The people on my team have been amazing. I feel like the big growing pains phase is finally over.

What are the future priorities for you and Inner Fire Apparel?

I hope to continue to build a strong team of conscious people who enjoy working in a dynamic environment.  I have plans to expand the wholesale side of the business into international markets, like Australia, the UK, Singapore and Dubai.  It’s been really crazy to see how many people from all over the world know about Inner Fire. Gotta thank the internet for that one!  I hope to be able to impact more people through our philanthropic activities as well.

As a business woman as well as a yoga practitioner and teacher, what advise can you give to other working women in relation to using yoga both on and off the mat to live a fulfilling life? 

I have learned many things along this journey and one of the biggest things is that the best thing you can do is be true to yourself and open your heart to those around you.  When you live in a state of authenticity,  gratitude and selflessness you attract the things that you are looking for.  You attract the right people and from there the opportunities start to flow.

You can call it the Law of Attraction or manifestation, but it’s basically about living as though we are in this together. It really works!

Oh, and it’s OK to show up to a class and spend the whole time in Savasana! I think there’s a shirt for that! 😉

All Inner Fire Apparel products can be found on  their website http://www.myinnerfire.com 

If you liked this, you might also enjoy these two posts.  Just click on the pictures to bring you directly to the article.

weargrace01      Juices  Yoga Fashion’s Gift of Grace       3 Juice Recipes to Help Fight the Flu  


Why Meditation Is Good For Your Gut

You may have remembered to have green smoothies during the holidays.  You may have learned not to neglect your yoga practice. Yet even with the best of intentions, chances are you ate more and moved less in December.  Although Buddha rocked his distended belly with a sly smile, you aren’t so certain the look is one that you want to maintain.

You may assume that the best way to get your optimal digestion back is with a kick-butt fitness sequence that has you miserable.  In fact,  sitting intentionally might be just what the yogi ordered.  Not sitting with a big bowl of dessert,  mind you,  but meditatively.

This may be the part of the article where you become absolutely certain that life is harder work than that.  However, don’t discount how difficult it can be to meditate on a consistent basis.  It is a challenge and one that can help heal your gut and balance your body.

Here are the three points that we think are absolutely fascinating and even more reason to carve out regular quiet time in 2015:

  • Tension can be everywhere.  If you are stressed (even the “good” stress that stokes your ambitious fire) it is likely your gut will be stressed as well.  Our body needs a little parasympathetic action to rest and digest.  Meditation can help the whole body to function more optimally as you re-learn how to relax and recover. Your digestive health will have no option but to follow suit.
  • You can control more than you think. You certainly can breathe without thinking about it (thank goodness!).  However, by taking the reigns every once in awhile and breathing deeply into the pit of your belly,  you can start to affect your own physiology.  Deep breaths with a straight spine will massage the internal organs, helping with peristalsis.  Let your belly be soft.  Most of us don’t take a deep breath all day long, so this may be one of your healthiest new habits.
  • Stress eating starts in the mind.  Sure, there are moments when it makes sense to eat a piece of chocolate rather than another head of kale.  But if the first thing that you are grabbing tends to supply quick energy that burns out quickly, you need to slow down.  Without slowing down,  you won’t be as able to control your cravings.  Some time in quiet can make your realize that your 3pm sweet craving is related to an emotion,  making it have a lot less hold on you.

There are many theories as to how long you should maintain a habit to make it stick. Give 30 days a try with tuja wellness and their absolutely free meditation challenge.  Every day, you will get a guided meditation sent to your inbox to bring you peace and pause. Sign up here and see if this calm lifestyle leads to a happier gut.



Courtney Sunday wanted to write her first book by the age of 10.  Although she has not lived up to her own expectations, she now happily works as a freelance writer.  She is particularly pleased to be one of the writers for the Canadian healthy living website tuja wellness.   She also teaches yoga and Pilates and leads yoga teacher trainings and retreats around the world.  Visit her at her website or contact her through muuyu.

Meditation,Muuyu, Health, Wellness


Photo credit: Meaghan Eady

3 Powerful Juice Recipes to Help Fight the Flu

Winter is definitely the time of year when the likelihood of catching the flu infection on every train-ride, mall trip or studio yoga class increases considerably.  Below are three easy-to-make juice recipes that I make regularly.  They’re great for the before, during and after effects of the flu as they help to either boost my immune system or, if I’m unlucky enough to come down with a cold,  to speed up my recovery and keep me fighting fit afterwards.

Beat the flu before it gets the chance to beat you!

A strong immune system is your best protection against colds and flus in the chillier months.   Build it up all year round with this infection-busting power juice.   Carrots are a rich source of beta carotene,  which is a powerful antioxidant and,  coupled with the equally strong antioxidant support provided by the phytonutrients in beets,  offers great protection against flu viruses.


1 small beet
3 carrots
8 stalks celery
1 stalk broccoli
2 cloves garlic


When you’re struck down with dose

If you do catch a cold, you really just have to let it run its course.  However, you can help to speed up your recovery and to make the symptoms less unpleasant along the way.  I find that a ‘shot’ of combined ginger, lemon and cayenne pepper generally does the trick.  It’s best to drink this juice warm as your body needs warmth when you have a ‘cold’,  so simmer the ginger in water before adding the lemon and pepper.  The lemon is a great addition because it’s high in vitamin C while the cayenne pepper’s strong content of beta carotene helps to ward off any further infection.

1 ounce organic ginger, simmered in a little water
1 squeeze lemon
1 pinch cayenne pepper


Regaining your strength

A really bad dose of the flu can leave you feeling completely wrung out,  even when the aches and pains have subsided.   So to get you back on your feet I suggest an energizing green juice.   The chlorophyll in green plants pumps oxygen into the blood which in turn clears that brain fug and gives your energy levels a much-needed boost.

1 large cucumber
8 stalks celery
1 handful kale
1 handful spinach
1 handful parsley
1/4 squeezed lemon
1-inch piece ginger

Enjoy and keep well this season!


Yoga, Bikram Yoga, Hot Yoga, Yoga Teacher, Yoga for Athletes, Yoga for Weight Loss

Born in Zimbabwe,  Matt Devine is CEO of Muuyu and has been teaching yoga for nearly eight years.  He primarily teaches Bikram or Hot Yoga.   As a former rugby player who needed reconstruction on both his knees, he has experienced for himself the therapeutic benefits of a hot yoga practice on the body.   He believes that part of yoga’s intense ability to heal is regulating one’s sleep patterns, as with longer, deeper sleep more healing occurs,  and better sleep is a regularly cited benefit of hot yoga.

Connect with Matt on Muuyu here.

Angela’s Yoga Lab: A Mantra for 2015… or anytime, really!

For many yoga practitioners a mantra is a powerful tool to use to deepen their practice.  Sound is particularly powerful and the repetition of sound can help focus the mind on that which is outside of and bigger than yourself.

The mantra below is perfect for any time you need to feel grounded and centered.  If you have only 5 minutes,  this will still be powerful and effective, but if you have more time – you can invest as long as you need into the mantra as a way to focus energy and attention on what you need most,  especially  transitions such as the one you will be making  into the New Year.

The type of mantra I have created here is a simple and highly effective version of mantra japa (repeating or remembering mantra).  With this way of using internal vibration of ‘So-Ham’ we journey from Gross to Subtle,  and the mantra will center and focus the mind on an object through the chanting itself.

How to do this mantra:

    • Find a comfortable seated position, preferably somewhere where there is natural sunlight,  a window open for fresh air ( ideally you want to be not too hot,  not too cold) and where you have some quiet and privacy uninterrupted. Turn off the TV, computer, radio and your phone.  You can light a candle or some incense if you will not be distracted by the smell.  You do not need a candle or incense as you can do this mantra wherever you are and in whatever position,  though seated is best.


    • Sit with your spine straight and keep your eyes closed to draw your focus inward.  Only if you are too sleepy should you keep your eyes opened.


    • Take a few long deep inhalations (breath inward) focusing on creating space in the internal body and then with every exhalation (breath outward) focus on releasing any tension, pain or stress –  anything that does not serve you right now.


    • Roll your shoulders down away from your ears, unlock your jaw and move your tongue so your mouth is relaxed.  Feel the earth/mat/ground below your sitting bones which are supporting you.  Focus on the sensation of your lungs lifting on the inhale and falling on the exhale.  Soften your face,  the base of your neck and behind your eyes.  You can rest your hands lightly on top of your knees, or in your lap.   Keep wrists relaxed.


    • For this mantra we begin with So-Ham Pranayama (breathing technique).   Whilst seated, bring your focus to your breath. While inhaling think “So”, and whilst exhaling think “Ham- or “Huumm”.  With the latter you may observe that this will lengthen the quality of your breathing,  which is the goal here.


    • Continue the flow of So-Ham and attempt to match the length of your inhale with your exhale so the flow is even.  However, do not obsess over this.   After feeling confident breathing So-Ham  begin to observe the natural pause between your inhale and exhale.  This is a pure moment of sweet stillness, a cessation of thoughts between So and Ham.  Do not hold your breath here to control or create this but rather observe how it naturally occurs.


    • Once you have completed a few rounds of So-Ham breathing you can begin with the mantra.


    • Out loud chant, “I am here, I am now, I am here, I am now, I am here, I am now.”


    • Repeat for at least 20 rounds at any volume or pitch you like. You can change the volume of your voice to what feels right.  Once you get into a rhythm you may find you do not want to stop at 20 rounds so,  in that case,  keep going until you feel compelled to stop.


    • Stay connected to the words and stay present in your body as you chant.  Do not zone out or lose connection to what you are doing.


    • Once you’ve stopped chanting out loud keep repeating the mantra inside your mind,  feeling the sensation of vibrations of your chanting rippling through you and the power of the words settling inside of you.

Benefits of this mantra:

This has the dualistic effect of being both a grounding mantra while also being empowering.   From a place of being grounded and anchored in the present you are able to tap into the potential of that moment with no expectations.  Often the lead up to a new year is filled with expectations.  We place so much pressure on resolutions to shift and change the various parts of ourselves and our lives – and sometimes others – which we feel are inadequate.

We enter with the premise “I am not enough”, “I /my life needs to change because who I am right now or how things are now – is not of any worthy”.

We can also get swept up in the hype of the idea at this time of year that things should or must shift and while change is healthy,  often these expectations lead us to over-promise,  over-commit and under-deliver, making us feel even more helpless and worthless when we cannot follow through.

Life being fluid is filled with death and rebirth, coming and going.  A new year is just another entering and exiting.  Having an equanimous mindset and connection to the present,  being here and now, anchors us so that we can handle any weather that may come our way both in 2015 and in the rest of our life.   We do not need an arbitrary date to make changes that need to take place.  We need to be in touch with ourselves so we can see from a place of clarity.

Whatever we enter the new year with is the place we take off from. The year before is gone but the year ahead is also unknown.  So all that matters IS as the mantra promises – the here and now.


Yoga Teacher; Forrest Yoga; Asanas; Vinyasa; Muuyu;

Australian-born Angela Collins is a yoga teacher based in Berlin.  RYS Certified, trained in Vinyasa Flow Yoga, and a graduate of Advanced Teacher Training in Forrest Yoga,  Angela is committed to nourishing  mind and body both off and on the mat.   She has had the privilege of teaching Yoga across the globe in Australia, Thailand, Germany, UK, France and with people of all differing ages, nationalities, and needs.  Having trained alongside Mark Stephens, Kathryn Budig, Kino McGregor and Ana. T Forrest, Angela now teaches a number of different Yoga disciplines including Pregnancy Yoga, Yoga for Addicts, Yoga for Athletes, and child Yoga.

Connect with her here on Muuyu.com or on her own website  www.endorphinyoga.eu as well as on Twitter.


If you liked this, you might also enjoy these two posts.  Just click on the pictures to bring you directly to the article

AngelaBlog5           Kundalini, yoga, yoga lifestyle, yoga retreat, health and wellbeing, yoga and meditation, mantras, yoga poses        Fighting Winter Depression         My Yoga Journey: Donna Davidge


12 Quotes to Encourage You To Go Get Your Dreams in 2015!

In a little over a week we will be welcoming in a brand new year and for many people that means a time for making new plans or starting afresh with old ideas.   It’s the beauty of this stage in the holiday season that most people make their plans with a confidence and conviction that is not always present at other times of the year.

So to help keep that positivity pumped once the festive eagerness has fizzled a little,  here are 12 life-affirming  and reassuring quotes to help you really go after your dreams in 2015.

 “Life really begins when you have discovered that you can do anything you want.”  William J. Reilly

“Throw your dreams into space, like a kite, and you do not know what it will bring back, a new life, a new friend, a new love, a new country.”  Anais Nin

“If you do not change direction, you may end up where you are heading.”  Lao Tzu

“Occasionally in life there are those moments of unutterable fulfillment which cannot be completely explained by those symbols called words. Their meanings can only be articulated by the inaudible language of the heart.”   Martin Luther King, Jr.

“If we are not fully ourselves, truly in the present moment, we miss everything.”  Thich Nhat Hanh

“Life is a daring adventure or nothing at all.”  Helen Keller

 “The biggest adventure you can take is to live the life of your dreams”.  Oprah Winfrey

“In order to carry a positive action we must first develop a positive vision.”  Dalai Lama

“Happiness depends more on the inward disposition of mind than on outward circumstances.”  Benjamin Franklin

“Drop the idea of becoming someone, because you are already a masterpiece. You cannot be improved. You have only to come to it, to know it, to realize it.”  Osho

 “Life is not measured by the number of breaths we take, but by the moments that take our breath away.”  Maya Angelou

“Do or do not. There is no try.”  Yoda 



Siobhan is the Head of Communication and Content with Muuyu and a co-founder of the company.  Born in Ireland she has close to 20 years’ experience working in the areas of PR, communication and journalism.  She is also the editor of the Muuyu blog.  Siobhan has been practicing yoga on and off for most of her adult life.  However it was while doing a post-natal yoga class when pregnant that she really began to connect with her practice and she has been a regular practitioner ever since.

Connect with Siobhan here.

Photo credit: Eddy Ballardi

Angela’s Yoga Lab: Yoga for All Seasons – Fighting Winter Depression

I am a native Australian.  I was born in Sydney and spent the first 22 years of my life there.

Moving to Berlin in the height of winter I experienced for the first time a physical and emotional coldness as well as a darkness I had never known was possible.  The coldest it gets in winter in Sydney is around 5 degrees (usually overnight or early hours of the morning). And even in winter it would be light outside until at least 7pm in the evening.   Before moving to Berlin I had never seen or touched snow!

Berlin winters can sometimes drop to -20.  It can snow and it is pitch black by 4pm.  It can be harsh.  In fact, it is not uncommon to wake in darkness and to come home in darkness.

Like a bird flying south,  the past few winters I have flown to warmer countries or back home to ‘escape the winter’.  However, this year we will be staying in Berlin and so I have a plan to get me through and to fight fatigue and winter depression through yoga practice and specifically inversions.   (I’ve talked in greater detail about inversions here if you would like to read more).

Research on the use of yoga for depression, which was published in the Journal of the American Medical Association, included studies with a total of 3,515 participants.  Findings highlighted that just 30 minutes daily meditation can improve the symptoms of depression, anxiety and pain.  Furthermore, when the researchers compared the magnitude of the gains with those taking medications the effectiveness was similar but with no side effect.

A Swedish study published in The British Journal of Psychiatry and which was built on previous research from 47 clinical trials, also discovered that group mindfulness training proved as effective as the established psychological treatment for depression, cognitive-behavioral therapy (CBT).

As mindfulness and the meditative state can be a vital part of yoga practice it stands to reason that incorporating yoga into your routine can thus have a therapeutic effectiveness in beating back the blues.

Yoga asana builds confidence and strength in the physical body and helps to calm the mind.  By balancing the hormonal endocrine system, strengthening the balance between our para-sympathetic nervous system and sympathetic nervous system,  asana practice maximizes our opportunity to allow the body to function at optimum by producing the right hormones to keep us balanced and feeling in control.

I believe the yoga mat is a monitored environment to work under the controlled stresses that we apply in varying degrees to body and mind,  an environment where we can develop effective coping mechanisms.  When I am feeling unbalanced or depressed yoga has become a useful go-to-tool for moving through it.

During winter time when we have less exposure to Vitamin D (i.e. less hours in sunlight) and have less opportunities to exercise due to extreme coldness and darkness yoga asana takes on even greater importance.

Here are some instant mood and depression boosters:

  • Yogic Breathwork

Yogic breathing clears and maintains healthy internal organs. Pranayama such as Agni Sara connects the mind to the core of the body, actively pumps fresh blood around the body and creates internal Agni (fire) that heats us from the inside out.

  • Flowing Asana Practice ( such as Vinyasa or Ashtanga)

This type of practice keeps the joints supple and lubricated, which is great for when coldness causes crunchiness and stiffness.  Asana where we sweat detoxes us and flushes our system.  This works to boost our immune system which is also essential at this time of year when we are more susceptible to colds and flu.

  • Inversions

Going upside down is a great way to chase depression from cell tissue as it offers an instant mood-shifter and energy boost.  The key in mastering this is to take baby steps to build your core and upper body strength. This journey itself can be deeply healing and gratifying – seeing something build and build to the point where you exceed your preconceived limits of what you thought or imagined was possible on a physical and mental level.

Entry level / Intermediate Inversion Practice

  • Downward Facing DogAdho mukha śvānāsana

After some time and when ready to up-level you can move downward dog onto the wall.  Press your feet into the wall with legs at a 90 degree angle.  Hold here for up to 10 breaths, come down and pause in child’s pose, then move up again for a round of 10 breaths, building up stamina and confidence.  Explore transitions with one leg straightened, and then the other.

  • Dolphin

This asana is ideal for those with tweaky wrists or sensitive people who also cannot do downward facing dog.

Again, after some time when you’re feeling more confident, you can move dolphin on to the wall. Keep legs at 90 degrees to the wall, straightened if possible, bent legs if new to the pose)

Intermediate/ Advanced Inversion Practice

All of the asana listed below can be built up to variations such as straddle, lotus or baddha konasana:

  • Headstand – Shirshasana
  • Handstand – Vrikshasana
  • Forearm Balance – Pincha mayurasana

Do remember that when trying for the first time, only attempt the mentioned asana under the guidance of an advanced teacher, and be sure that you do not have any contraindications to inverting the body or going upside before attempting them.

If you would like any further advice or guidance with anything mentioned in the post also feel free to contact me here.

Yoga Teacher; Forrest Yoga; Asanas; Vinyasa; Muuyu;

Australian-born Angela Collins is a yoga teacher based in Berlin.  RYS Certified, trained in Vinyasa Flow Yoga, and a graduate of Advanced Teacher Training in Forrest Yoga,  Angela is committed to nourishing  mind and body both off and on the mat.   She has had the privilege of teaching Yoga across the globe in Australia, Thailand, Germany, UK, France and with people of all differing ages, nationalities, and needs.  Having trained alongside Mark Stephens, Kathryn Budig, Kino McGregor and Ana. T Forrest, Angela now teaches a number of different Yoga disciplines including Pregnancy Yoga, Yoga for Addicts, Yoga for Athletes, and child Yoga.

Connect with her here on Muuyu.com or on her own website  www.endorphinyoga.eu as well as on Twitter.

If you liked this you might also like the below posts. Just click on the pictures to go straight to the article.

Angela_Collins001      Beautiful Woman Practicing Yoga Outside In Nature

 What Does Yoga  Do?             How Your Words Can Prevent Injury

4 Airplane Yoga Poses for Long Haul Travelers this Holiday

Christmas is a wonderful time to spend with family and friends but for many people that means taking long-haul flights back to hometowns or holiday destinations.   While there’s much to look forward to by making such a journey, sitting still for a long time on a plane can be less than fun, especially for your joints and muscles.  Practicing certain yoga poses during the flight can keep your blood flowing and so prevent chances of swelling,  stiffness and in,  rare cases,  developments of blood clots in a deep vein known as deep vein thrombosis.

Calming the mind – especially if you boarded your flight after a largely hectic pre-Christmas workload – and reducing overall anxiety about flying, are two further benefits.

So,  while I’m not suggesting you start with sun salutations in the aisle once the seat-belt sign has blinked off, here are 4 flight-friendly yoga poses that you can practice either while seated or when stretching your legs in the cabin and without drawing too much attention to yourself.

1. Seated Cat Cow

Aim: This is a wonderful exercise if you suffer from a fear of flying as it frees the tension or stressed emotions that you may be holding onto by releasing blockages within your spinal column.

How: On the edge of your seat, align your feet with your hips.  Place your hands lightly on top of your thighs, inhale, and roll your shoulders to arch your chest upwards and outwards.   Look towards the tip of your nose and, as you exhale, roll your spine forward.  Allow your body to follow the flow and length of every breath. Continue for 10-20 breaths.

2. Seated Spinal Twist

Aim: Relieves stress and relaxes your back.  Especially great if you’ve fallen into a crumpled sleep over your arm rest or have just finished watching two back-to-back in-flight films without standing up at any stage.

How: Sit on the edge of your seat.  Gently place the back of your right knee on top of the left, place your left hand on your right knee, and your right hand on your right armrest.  Inhale and straighten your spine (feel like the top of your head is reaching to the hand luggage storage).  Keep this length and slowly exhale while turning towards your right side.  Stay here and take 4 deep breathes before repeating on the other side.

3. Thigh Stretch

Aim: Wakens your legs and prevents stiffness in your thigh muscles.

How: If you have an aisle seat, stand next to it and place your left hand on the headrest.  Straighten your back and tuck in your navel. Lift your right foot off the floor and bend your knee (so your lower leg is behind your body). Grab your right ankle with your right hand and gently pull up until your heel is touching or moving toward your butt. Hold for 6 to 8 breaths. Gently release and switch sides.

4. Side Stretch

Aim: Lengthens the muscles between the ribs and pelvis, including the lower back. By opening the sides of the rib cage and expanding the lungs, this makes breathing easier, which is particularly helpful in the small, sometimes stuffy, confines of a plane.

How: Go for a stroll around the cabin to re-energize your body.  Find a little space – usually there’s a little more room outside the bathroom area towards the back of the plane.  Step back with your feet hip width.  Raise your right arm, sideways, toward the sky. When you exhale, keeping your chin tucked in, lean over to left side until you feel a gentle stretch on your right side.  Hold for 5-10 breaths before repeating the other side.

Of course, do be mindful of others and your own safety when practicing these or any other yoga poses on the plane.  Remember to drink plenty of water throughout the flight also to keep yourself hydrated.   Most of all, though, breathe deeply,  stay energized and have a happy and healthy holiday.


Siobhan is the Head of Communication and Content with Muuyu and a co-founder of the company.  Born in Ireland she has close to 20 years’ experience working in the areas of PR, communication and journalism.  She is also the editor of the Muuyu blog.  Siobhan has been practicing yoga on and off for most of her adult life.  However it was while doing a post-natal yoga class when pregnant that she really began to connect with her practice and she has been a regular practitioner ever since.

Connect with Siobhan here.

If you liked this, you might also enjoy these two posts.  Just click on the pictures to bring you directly to the article.

Yoga; Yoga Asanas; Meditation              Yoga; Yoga Asanas;

How Yoga Slows You Down        What Does Yoga Actually Do?