Hi dear people! As many of you probably know from Facebook that I am teaching in Southern Austria this month. The first time I came to Woerthersee (In German is Wörthersee) was October last year. Thanks to social media, I participated the Instagram challenge of BryceYoga, a yoga parent, lover who are now teaching three times a year in the region of Carinthia. From there, I connected with local people who are in the wellness and health industry. Then soon after that, I received an invitation to teach here. Oh, isn’t life full! Full of adventure and surprises.

The Original FX Mayr Health Center is where I work, my off days are Mondays and Tuesday, from Wednesday to Sunday evening, I teach public and private lessons. The center specializes in cleansing, detoxing and regenerating for those who are a bit out of shape, who have burn out or any other similar matter. I also met a few elder clients who have been coming here since the 90’s. Clients normally stay approximately from 7 – 14 days with the minimum of one week

Yoga awareness is growing quickly here, and Woerthersee being the Monte Carlo of Austria, doing yoga gazing over the beauty of the Alps and the lake is definitely one of the kind. The people are also very friendly and easy going as it is more South, quite close to Slovenia and Italy. The climate is very sexy in my opinion, sunny throughout the day, and a storm or thundershower somewhere in the late afternoon. After that the sun peaks out again.

Wherever you go on the lake, it has its beautiful scenery. Everyone I talk to and know who works at the Center love working here. The environment and the team really teach me how to be a good team player. The security of the clean water, the discreteness of the staff team and the fresh air makes people so comfortable to shred their layers and fully relax here. Of course, teaching private lessons are my favorite because I can work deeply with students body. The public lessons are held at the beach dock and outside in the grass garden if no rains. Occasionally the new born furry swans and their mom and pap would visit us after the Savasana, it’s like a blessing from heaven. So, I got absolutely nothing to complain working here, only I enjoy a little too much!

I am learning a lot as I teach, knowing these people may not have experience with yoga, or they’ve been fit before and now out of shape, the classes are providing them inspiration, hope and push to stand back up again. So the postures I teach here are rather foundational, working a lot with breaths, balance and the basics. It’s been inspiring me to make The Beginner Series Yoga Videos #1 & #2, I’lll post more series as well as Tutorials and Meditation guidance each week.

Over the “weekend” we went to the Lake Sauna at Werzer’s Hotel, which is just the opposite side of the lake. After the sauna just go swim naked into the lake, of course, at the naked zone. It was indeed refreshing and relaxing. The locals said you can drink the lake water. Yes, it’s that clean!

We made a trip to the capital of Slovenia, Ljubljana. Gosh, it’s a difficult word to pronounce and spell. About one and half hour drive from Woerthersee, you’ll in the city. Ljubljana is surprisingly charming and artsy, I never anticipated that. We walked around the old town, ate Slovenia food (a bit similar to Italian food) then bought some fresh local fruits. Compare to Switzerland, the price was a bargain.

For dinner, we made fruit platters and just enjoy eating fruits from warmer places. The strawberries taste so sweet, the apricot is juicy and the cherries are ripe!

This is it for now, I’ll be posting again soon. Now, I am off to do what I love and do best – to teach yoga and connect with people.

Bright light,

Paye Tina

During the last 3 years of my life, up until now, I haven’t been able to practice consistently at a yoga studio because I am always moving around. So whenever I am in a city, I cherish my class to practice with other yogis so much. What do I do for my home practice? I either practice on my own, or I practice online. There are quite a few online platform to practice at home that doesn’t require you to drive or travel to the studio. The world has became tremendously local, you can practice with other yogis around the globe…online!

I know, I know. It sounds crazy. Isn’t yoga about connecting? I mean, yoga literally means “yoking” together and “reuniting,” the whole point of yoga is to bring people and have a collective experience together. I agree. It is very powerful to practice with others. Nonetheless, there are many ways to tailor to our busy lives. So if you somehow need to practice at home, here are some online platform you might find helpful.

1. CodyApp
   If you are really into fitness, movement and workout but have limited amount of time each day or, if you want fast result in a short period of time, I recommend CodyApp. It comes in bundles and packages that you can purchase – basically online DVDs. Once you purchased a bundle, you’ll have it forever. Therefore you can always go back to these series and redo them again.
2. Yogaglo
   Pretty much the first online yoga classes, started in 2008. A Santa Monica based studio offering yoga classes on-site while filming the classes. I joined in early 2012. I’ve been a member since then! There are many great teachers, different styles, for all kinds of focus with different length. You can even search a tutorial class for a particular pose, for example. It’s really feels like you are doing yoga in real time. Here you get to practice yoga with teachers such as Kathryn Budig, Dice Iida-Klein, Tiffany Cruishank and Tara Judelle. The first month trail month for free, then it is 18 US Dollars per month for each month. There are plenty of guided meditation videos as well. It’s brought my practice to the next level.
3. DOYOUYOGA
   I found out about this online yoga community through BryceYoga on Instagram. You can joined any of the classes for free. I suggest this one to beginners, because the classes are short and they come in 2 weeks challenges – which is great for any person starting out yoga without feeling overwhelmed and provide a sense of motivation. Here you will learn lots of body awareness, feel better and connect with other subscribers.
4. DoYogaWithMe
   Started in 2006, This community offers various yoga from Kundalini to Pilates, they have a smaller yoga teacher base with teachers filming in different locations. Many of their classes can be viewed as HD videos in their entirety without any payment. The entire site is supported by subscription, by sales of DVDs, programs and advertisement. They do offer people the options to “pay what they can” for those who aren’t struggling financially. It’s a beautiful business model. So if you are up for free yoga, this is your perfect landing page!

So as you see, there are so many resources we have nowadays. It might even be very overwhelming. I still recommend going to a local class because nothing gets better better than being in a class with other yogis breathing and having fun together, but if you are really finding it difficult to practice at studios or what to practice with a particular teacher whom doesn’t teach at your local studio, definitely use these resources. Once you get a grip, you can switch platforms or find other ways to maintain your practice!

Happy practicing everyone!

Paye

Hey you all! Happy autumn! I hope you aren’t all too sleepy with the season change. I am am sharing a secret recipe that I’ve been using for the past year.This yogi lemon ginger is the real deal! It works like magic! And it is so. simple. and. easy!  It’ll going to fire you up in the morning, ready for any challenges and leave you feeling energetic!

This tea can be drink first thing in the morning, which is what I do. And it soothes the internal organs by coating it with a powerful immune system. Ever since I started drinking this on a regular basis, I haven’t gotten sick, really. You can also drink it anytime during the day. The ginger taste might be very intense for those who aren’t used to it, so you can just see how much you want to grind the ginger.

You’ll need the following ingredients:

• Some ginger (a size of your thumb)
• Ginger grinder
• 1/3 of a lemon
• a spoon of maple syrup or honey
• Hot Water
• A mug!
• A filter (optional)

Here’s how you make it:

1. Rinse the ginger and dry them with a towel, grind them so they become a bit juicy. You can choose to remove the skin or not. I like to keep it on for extra vitamins!
2. Squeeze 1/3 lemon into your mug
3. Rinse hot water over the grinder/remove the pulp of the ginger into the mug *or place a filter on top of your mug and rinse the ginger pulp with hot water
4. Add a spoon of honey/maple syrup or your choice of artificial sweetener.
5. Stir and serve.

Enjoy this warmness that opens your heart and the spiciness that kicks in shortly after. It’s a great morning meditation!

Namaste!

Gratitude,

Paye Tina

A women in her late 40’s approached me recently, she’s been struggling with the changes that goes on in the body during menopause. On top of the usual menopause symptoms, she’s been experiencing unpleasant odors, hot flashes and she feels very disconnected from her body.

We agreed on meeting 2 hours a week for 6 consecutive weeks. Even though I do not have any menopause experience personally, I do know that this is big shift in the body where it wants to turn inwardly and seek for solitude.

On the soul level, it means the body needs lots of quiet time and the solitude provides an opportunity to a journey inward. All of us have a sacred essence, that we are positive, intentional and happy beings. The practice of yoga — whether the physical asana yoga practice or the inner practice such as meditation, the inquiry can unveil the sacred essence that we are forgetting. In the Sanskrit, these afflictions are called forgetfulness (ignorance), egoism, desire, aversion and fear of change (clinging of the way things are). Obviously menopause is a time for a tremendous shift and energy release that is both unsettling and liberating. I imagine there must be lots of discomfort and tension of holding onto certain attachments.

Working individually help to understand the student’s need. She has been a super woman all her life, very successful in her career yet at the same time, accumulated lots of tightness around her shoulders, neck and chest cavity. It was really important to give her lots of prop support to calm the nerve system and I tailored the class to focus on opening this area of the body so she learns to unwind the habitual way of shallow breathing. We did plenty of yin and restorative poses to open up the fascia around her shoulders, chest and neck. The cooling and calming effect of the yin and restorative poses were really helpful.

Now one might ask, why yin and restorative yoga? It all depends what the body needs. Most of the women are exhausted from juggling their roles inside and outside the house, the adrenal has not stopped since a long time ago. Although the style of yang (vinyasa) practice can achieve gaining certain disciplines, this isn’t really the time for that. Menopause is the time that the body needs literally “a pause”, and practicing yoga’s relaxing, restorative poses on a regular basis will help ease out the transition.

Here are some poses that are very helpful for menopause. Remember to practice these poses with an intention of a slight ujjayi pranayama.

Legs-Up-the-Wall Pose

Viparita Karani

This pose is restorative and very cooling to unwind the day. If you’ve been on your feet or sitting for most of the day, this is a great pose to allow the blood flow to come back to your pelvis and your heart. Make sure to place a bolster or a folded blanket underneath your sacrum area for slight elevation and support. Legs should be nearly 90 degrees up the wall for full benefit, if you can’t keep the legs straight, knees slight bend or crossed legged. A variation of this pose: the feet can come in to a Baddhakonasana (Butterfly Pose with the soles of the feet together and knees apart.) Stay here for 10 – 30 minutes.  You’ll feel so light and rejuvenated afterwards!

Lying Down Bound-Angle Pose

Supta Baddha Konasana

A pose that increase blood flowing the pelvic region, increase the flow of fresh oxygen to your reproductive organs and help to balance the hormone function. This also helps alleviate tension and constriction in the abdomen, vagina and uterus. A great pose as well if you have breathing problems. Remember to prop a block underneath each thigh so the pose stays relatively easy on the body, allowing one to rest deeply.

Supported Downward Facing Dog

Ardho Mudkha Svanasana

The supported down dog is with a firm block underneath your head, so your head is fully rested on the block or a bolster. Make sure you are not clinging your neck or shoulder for this one. The half inverted pose is has powerful effects on neuroendocrine system, allowing fresh, oxygenated blood to flow to the glands in the head and neck. It can also break the vicious cycle of adrenal exhaustion, stimulation and fatigue. A correct alignment is important, so if you have a tighter hip or hamstring, make sure to bend your knees and lift you sitting bones up, allowing the spine to decompress in a straight line. Pressing all knuckles of the fingers down, so there is a firm root with the support of the arm. Feel a slight lift ever so slightly from the crease of your thumb and index fingers. Firm the forearms in to tone and build strength in the arms and shoulders. Stay here 5 – 10 minutes.

Restorative Seated Forward Bend

Paschimottanasana

In this forward fold, place your bolster right in front of your abdomen. Take a deep inhalation to lengthen your spine, as you exhale hug the bolster in and fold. Depending on your flexibility, you may want to prop a folded blanket underneath your sitting bones if you have a tighter hamstring. And prop a block or a bigger book on top of the bolster so you can rest your forehead on there. The intention of this pose is not to fold deeply with a rounded back. Remember, forward folds are intended to lengthen your heart away from your shin. As you settle in, feel yourself becoming comfortable. Once you feel relaxed, the body has no problem opening up.

Hero Pose

Virasana

This pose is very somehow very underrated. In many foundational yoga poses, hero pose can help to open up the feet for e.g Downward Facing Dog (Ardho Mukha Svanasana). Perform this pose in two stages because it may be uncomfortable to sit in the same pose for long. Stage 1: Start with your toes tucked under in so you are sitting on your heels. The intensity is good for reflexology of the body. If it is too much, place a block between your heels to sit. Stage 2: Tops of the feet on the floor and sit on the heels or on the block. Allowing yourself to come out of the pose between each stages. This one helps to ground the energy, connect with your reproductive organs with gentle massage and toning of the pelvic floor. Come out whenever necessary.

Happy transition! 

With love,

Paye Tina

So growing up in the Hawaii and California, authentic Asia food was never a problem. You’d have authentic Japanese food all over town, from Tenpayaki and Sushil restaurants are a go-to for weekend dinners. However, the first time I tried Nanamen restaurant here, which cost about 26 Francs for a bowl of ramen soup — probably more expensive than the most expensive bowl of ramen in Japan,  I realize, uh oh.. I’d have a difficult time feeding my authentic Asian food cravings. Since I moved to Basel, Switzerland (the very North East tip of Switzerland), I’ve pretty much dined in as many Asia restaurants in and around Basel as I could and most of the time walked out feeling disappointed, frustrated and unsatisfied. This post isn’t to bash or offend Asian restaurant in Switzerland, after all, there isn’t much demand, supplies are limited and manpower is very expensive and I know what authentic Asia food taste like. This itself is a topic itself.

Without straying away, thanks to my Japanese students, she recommended the most authentic Japanese food I’ve had here in Switzerland/France/Germany. This restaurant is located in Freiburg, about 50 minutes drive from Basel, called Basho-An. Just right in the city center of Freiburg. From outside you can already peak in from the window to see all the wooden decorations. As we entered the restaurant, we were greeted by all Japanese staffs and served the traditional Japanese way (a warm hand towel to start off). My first impression was: Yes, we came to the right place! I’ve never seen so many Japanese people here in Europe and they are all here! I felt I was back in the States or Asia. Many customers were there on their own, enjoying a set dish all to themselves. I was drooling already!

So Marc ordered the set menu for 40 euros, which I thought was very reasonable with all the little delicacies one after another. I, on the other hand, picked one out of two sets of selection so I had two plates. I order the Salmon with Teriyaki sauce and a sushi platter. This is what it looked like.

It came with a light salad with Japanese dressing. But because I LOVE to eat anything teriyaki with rice, I ordered a bowl of rice for the side. My sushi platter looked like this:

The sushi was really smooth and warm. You can actually taste the freshness of the fish. Unlike fast food sushi outside where the sushi rice is served cold and a bit hard, this melts in your mouth.

Marc’s order, on the other hand, served slowly one after another. He first had three appetizer assortments, with sliced beef and some ginger dressing, stewed daikon that was so soft, I guess they let it sit for many hours, and tofu, all served in these delicate small dishes.

Then a light soup which tempura potatoes, mushroom and some greens. The soup was absolutely delicious. It reminds me of home, so much flavor and fragrance in a clear soup. Light and healthy.

Then a salad with bacon (I love how they do that boiled cauliflower in the salad, gave me inspirations!)

And for some reason I forgot to take a photo of the main dish, but it was chicked cooked in miso sauce with chopped garlic.  sorry guys!

Last but not least… the homemade dessert with coffee jelly and crispy chocolate flakes:

I have to say, this was really enjoyable and satisfying. It was light and flavorful with different variations. I once heard a saying that a really good meal which touch all of your six senses can you make you feel alive and worth living. This was it — really worth the trip and the price. I thought it was very reasonable. We paid total of 75 euros including drinks. I thought it was very reasonable with the quality of food and dishes (keep in mind manpower is expensive in Europe) compared to the service you get and what you would pay in Switzerland. I would highly recommend it to you. Next time I return, I’ll get the Karaage (if you are IN for friend chicken, order that). I saw many other customers getting those dishes and it must be one of their best specialties.

Here’s the restaurant information:

Basho-An (Bashoan Tsubaki)

http://www.bashoan.com/

Opening Hours:

Tuesday to Saturday:
12:00 clock – 14:00 clock
18:00 clock – 22:00 clock

Sundays and holidays: 18:00 clock – 22:00 clock

Happy eating! Will be back with more 

with love,

Paye Tina

Oi oi oi! Summer is right around the corner, isn’t it! Unfortunately the Swiss early summer is really teasing us with a few sunny days (it’s too good to be true ay!) followed by a week long showers with occasional sunny afternoons. There is right amount of warmness in the air for being hopeful. That being said, the weather still remained quite tamed. Despite the chilly weather, I am getting ready — made this refreshing watermelon mist with a touch of mint and lime. It tastes wonderful and hydrating at the same time since the afternoon temperature can get up to 24 degree celsius, which is warm enough to go for a bike ride or do something active outdoor. On a really good day, this is great to serve with lunch or have it as post-lunch refreshment.

Let’s get ready for the summer! This is just a few more steps than making watermelon juice.

Ingredients (servings for 2):

half of a small watermelon

5 – 7 pieces of mint leaves (add more if you wish or to garnish)

2 teaspoon of maple syrup or raw honey

2 teaspoon of lime juice

Sparkling water

Directions:

1. Cut out about 250 g of watermelon, get rid of the seeds
2. Add lime juice, maple syrup
3. Juice it up!
4. Pulse the mint leaves for a few seconds.
5. Add sparkling water to top up…! And there you have it!

Enjoy your misssttt!!!

with love,

Paye Tina