Ambuja Yoga 
Here’s another vinyasa yoga playlist for all of you yogis and yoga instructors. This yoga playlist is a bit worldly, a bit sexy, and a bit chill. It’s easy to lose yourself in the flow. The Spotify link is below.
75 Minute Vinyasa Flow Yoga Playlist
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Varuna Mudra For Congestion
I’ve been practicing more vinyasa yoga and have gotten myself a bit out of balance, so I’m not surprised that I got the “Bali flu”. It is cold and flu season in Bali and I, unfortunately, picked up the nasty bug. Varuna mudra to the rescue!
It is often when I find myself out of balance or when I stop paying attention that I get ill. Luckily I don’t get sick very often. Usually, I catch myself before I get sick and can adjust the course. I love teaching restorative yoga because I know how beneficial it is, but I’ve been struggling with my own restorative practice. It’s time for an overhaul!
I’ve realized that my normal routine is not quite going to cut it. In addition to ginger, echinacea, and Panadol (eww… I know) I’ve been focusing on using neti, Varuna Mudra and restorative yoga. This week I have been using Varuna Mudra in my meditation practice to clear up the congestion in my sinuses and chest. I’ve been trying to dial it back in and refocus on my own wellbeing and self-care.
Please know that there will always be a natural ebb and flow to your practice, so give yourself a little grace if it isn’t currently what you expect it to be. Especially if you’re feeling crummy.
Let’s get back to Varuna Mudra, but first a little history.
Varuna is the Hindu god of water and the celestial ocean. Varuna is also the god that upholds the moral law in Hinduism. If you check out my recent book, The Little Book of Mudra Meditations, you’ll find an additional meditation practice that accompanies Varuna Mudra.
Practice Varuna Mudra
To practice Varuna Mudra, take the pinky finger of your right hand and bring it to the pad of your right thumb. Then wrap your right thumb over the top of your little finger. Take your left hand and wrap it gently around the right hand. Then bring your left thumb over the top of the right thumb. Hold this mudra for 30-40 minutes. There is an alternative version of Varuna Mudra that you can also explore, but this version is best for colds/congestion.
Benefits
Varuna mudra has been used to combat congestion for years… physical, emotional and psychological congestion by balancing the water element in our body. Different variations of the mudra can be used to increase of decrease this water. When working with Varuna Mudra I find it helpful to meditate on the qualities of water like flowing, cleansing with appropriate imagery.
Congestion and excess mucus in the sinus, stomach and lungs are often caused by some type of irritant. I feel like it’s probably safe to say that emotional or psychological congestion can be caused by an irritant too… According to Gertrud Hirschi congestion may also be related to “overstimulated nerves, inner tensions and unrest, triggered by overstraining, being pressed by time, being aggravated or experiencing fear.” Living a perpetually stressed out life makes us more susceptible to colds and mucus congestion and stress is scientifically proven to lower our immune system.
Neti is great for congestion too
I love using jala neti when suffering from congestion as well…. once again bringing in that water element of Varuna to fight the build-up of mucus and flush it out! Fighting water with water! In jala neti you use a little pot to flush your nasal passages with warm salene water… it’s amazing how much crud comes out when you aren’t feeling well. If you’re going to practice neti– make sure you’re using the purest water you can get your hands on.
According to Ayurveda mucus is also related to a build up of kapha. Ayurveda is a holistic form of medicine from India that looks at your entire being. It aims to bring the elements back into balance through diet and lifestyle. You can learn more about Ayurveda here.
If you would like more guidance on mudras or you would like inspiration for guided meditations then check out my book, The Little Book of Mudra Meditations: 30 Yoga Hand Gestures for Healing. It’s available on Amazon.
Affirmations for Varuna Mudra
I go with the flow. I am adaptable and easily accept change.
I let go of what no longer serves me.
As always, please consult a medical doctor if you are ill. Mudras are not meant to replace medical care but are meant to complement it.
*Some of the links above are affiliate links, meaning, at no additional cost to you. I earn a small commission if you click through and make a purchase. These earnings help make the maintenance of this blog possible. You can rest assured that I only link to products I know and love.
90 Minute Energizing Vinyasa Yoga Playlist
Yogis I have been getting a lot of requests for this vinyasa yoga playlist, so I thought I would share it here with you. Yoga instructors feel free to use this playlist in your classes too. It has a nice peak and then drops back down and chills before savasana.
Anyone else have a favorite workout or yoga playlist? Feel free to share it below. I’m always looking for new inspiration. I love a good, fun energizing playlist, but I’m also drawn to more acoustic, folk music for my gentler yoga classes. I just love music and a good flow!
Best Beaches in Nicaragua
Planning a Nicaragua beach trip? How do you choose where to go? Here I have put together my favorite beaches in Nicaragua. It was fairly tough to narrow the list down, but it will do for now. I’ve been traveling regularly to Nicaragua since 2009. I remember my first trip so clearly… how fascinating everything was, how friendly everyone was, and how beautiful the countryside and beaches were.
While I was putting together this article my external harddrive died(?) and while I can see the images on my harddrive I am not able to upload to WordPress…. sad day. It might be time to get a new external. In lieu of posting my own pics I scoured the web looking for images that capture each of the beaches most authentically. I know that there are many other beautiful beaches in Nicaragua, so don’t shoot me for only including these five. 😉
Top 5 Beaches in Nicaragua
1. Corn Islands for that deserted island feel.
The Corn Islands boast some of Nicaragua’s most idyllic beaches: white sand, turquiose water and palm trees galore. The hardest part about visiting these pristine Nicaraguan beaches is the transportation. You must fly into Managua and then book a separate flight to Big Corn Island on La Costeña. If you have more time than money you could go overland and by boat to Bluefields and then jump on a local boat out to the islands (I will emphasize more time than money)… this option will take a bit of pre-planning. To get to the best beaches you will then take a panga over to little corn… be prepared to get wet! The channel between Big Corn Island and Little Corn Island can get pretty rough.
Pristine beach on Little Corn Island.
Where to Stay on Little Corn Island: Lux: Yemaya Mid-Range: Little Corn B&B Budget: Any of the beach shacks on the east side
Where to Eat on Little Corn Island: Breakfast: Turned Turtle at Little Corn B&B Lunch/Dinner/Drinks: Tranquilo Cafe
Where to Practice Yoga on Little Corn Island: Lux: Yemaya Intimate: Firefly Studio SUP: Funk SUP and Yoga with Jacq
2. Playa Remanso for that chilled out surfer vibe.
Playa Remanso is located about 15 minutes south of San Juan del Sur Nicaragua. The beach is surrounded by two rocky headlands and boasts a peaky beach break. The lineup at Remanso isn’t nearly as stacked as it is at the more popular beaches. It’s a great place to learn how to surf. Surfers in the know head here for its chilled out vibe and shady beach bars that serve up ice cold Toñas, passion fruit mojitos, grilled fish and yummy tacos.
Where to Stay at Playa Remanso: Lux: Pelican Eyes Resort in SJDS Mid-Range: AirBnb at Casa Andalucia in SJDS Budget: local hostels in SJDS
Where to eat at Playa Remanso: You have two options on the beach: Beach Shack #1 (on the left looking out to sea. It has decent grilled fih and snacks and ice cold beer) or Beach Shack #2 ( on the right looking out to sea. It has good tacos & passion fruit mojitos)
Where to practice yoga at Playa Remanso: In SJDS: Zen Yoga Nicaragua Nearby: Join one of Ambuja Yoga’s Nicaragua yoga retreats
3. Playa Maderas for loads of people watching.
Playa Maderas is about 25 minutes north of San Juan del Sur Nicaragua. It is probably the most crowded beach in Nicaragua (don’t worry there is still plenty of space) and for good reason. The surfing is spot on, there are locals that can provide lessons, a funky little beach bar/resto right on the sand and loads of dare I say sexy travelers. Sexy young surfers and yogis seem to flock to Maderas to strut their stuff… and I suppose why not? Tan bodies, sun bleached hair, chiseled abs and yoga bums. Needless to say the people watching is pretty epic, the surf can be really great, and the atmosphere is fun and lively.
Where to Stay at Playa Maderas: Lux: Maderas Village Mid-Range: Buena Vista Surf Club Gets 5 stars on Trip Advisor! Budget: Casa Maderas
Where to eat at Playa Maderas: Beach Shack: Tacos Locos on the sand of Playa Maderas Family Style Dinner: Hulakai or Buena Vista Surf Club
Where to yoga at Playa Maderas: Best View: Buena Vista Surf Club Cool Shala: Maderas Village
4. Redonda Bay for a family friendly private beach.
Aqua Wellness is the sole resort on Redonda Bay. Aqua Wellness and Redonda Bay are situated on a private cove just south of Playa Gigante. This eco-lux resort is stunning, no lie… infinity pools, spacious decks, and a white sand beach. Cool down and refresh with a delicious fresh juice at their beach bar, enjoy lunch at their beautiful full service restaurant or a yoga class overlooking the bay. This is the place to go if you want to get away from it all. There may also be snorkeling here in the bay. I didn’t go snorkeling while we were there, but we did see a handful of snorkelers swimming around.
Where to Stay at Redonda Bay: Aqua Wellness Resort
Where to Eat at Redonda Bay: Aqua Wellness Resort
Where to Practice Yoga at Redonda Bay: Aqua Wellness Resort
5. Playa El Coco for a local, low key vibe.
Playa El Coco is another of Nicaragua’s pristine beaches. Coco is one of the southern most beaches on Nicaragua’s southwest coast and is about 45 minutes to an hour from San Juan del Sur down a bumpy dirt road, but it’s totally worth it. This place is chill. I mean super chill. There is a nearby turtle sanctuary and Paso Pasifico has an office here that can help arrange outings to the turtle hatchery or to the mangroves. Coco has just a handful of restaurants and sweet little places to stay. This is rural Nicaragua, so expect the power to go out occasionally, slow internet, and also happily a slower pace of life. I’m sure this little gem will grow up quickly.
Where to Stay at Playa El Coco: La Veranera is the best deal in Playa El Coco and it’s right on the beach. If you will be heading down to Coco with a group of friends you might like to rent a villa via Airbnb although I think most of the villas are a bit overpriced for what you get.
Where to Eat at Playa El Coco: Food options are limited, but there is one quiant option right on the beach serving up fresh fish, typico, and western dishes.
Where to Practice Yoga at Playa El Coco: You will likely solo practice here, so throw your mat down on the deck and enjoy the view as you flow. The teachers from Zen Yoga are also available to come down for a private class. Inquire at Zen Yoga in San Juan del Sur for current rates.
Who doesn’t love baby sea turtles? Photo by Paso Pasifico
Well yogis that’s my round up for the best beaches in Nicaragua. Do you have a favorite beach in Nicaragua that should be added to the list? Shoot me a message! I’m happy to add it. Happy travels.
Love and Light,
Autumn
The Yoga of Scuba Diving
The Yoga of Scuba Diving: Learning to Conquer Your Fears With Yoga and Scuba Diving
You might be asking yourself what yoga and scuba diving have in common or what effects yoga has on scuba diving….. and this blog post really isn’t about either of those. As you would likely guess, I have been practicing yoga for a really long time, and, to be honest, I have been diving for a fairly long time as well.
I wouldn’t consider myself a natural candidate for scuba diving. I don’t really like to get my face wet, I wouldn’t consider myself a great swimmer, and I was generally kinda like “meh” when people would talk about diving, but then I realized that scuba diving was an activity I could do in most places where I wanted to travel, and admittedly I could use scuba diving as an excuse to travel. I’ve been incredibly fortunate to go on some pretty awesome yoga and scuba diving trips over the years.
Gorgeous pristine beach on Little Corn Island. This little known island boasts great diving, yoga, and paddle boarding.
So what does yoga have to do with scuba diving? Well, I soon realized that all of the pranayama (breath-work) I had been doing in my yoga practice made me a pretty good diver. I could stay calm in tricky situations and had good air consumption, so I was a natural. I grew to love diving.
My love of scuba diving and sense of adventure took me here… Wayag Island in Raja Ampat, Indonesia.
That is, until I found myself in a really frightening situation. In 2013, my husband and I went on a six-month honeymoon and we managed to do quite a bit of scuba diving. Near the end of our trip we spent a few weeks in Bali, Indonesia and while we were in Bali we went diving at the Liberty Wreck on the northeast coast of Bali. The Liberty Wreck is absolutely gorgeous; it has wonderful coral growth and marine life. The Liberty Wreck is a shore dive: on a good day you can walk right in and drop straight down, but on a bad day you’ll get tossed about by the waves on the shore. The day we went was leaning more toward a bad day. The skies were looking a bit stormy and there was a fair bit of chop, but we went diving anyway.
Fishies!
Our dive actually started with pretty decent conditions. We dropped down fairly deep and had a great dive. It really was beautiful, but towards the end of our dive the current picked up…. and I mean it PICKED UP. It was truly terrifying. I couldn’t swim against it. I was working so hard and I was blowing through my air. I was on the verge of tears… I may have even had tears! All I could do was give Steve the abort sign. I was done. Eventually we were able to get into a protected area on the wreck, so I could take a moment, collect myself and slow my breath. However, I knew I couldn’t stay in that protected little cubby forever — I would run out of air, and I still had yet to do my safety stop.
As soon as we popped up out of our little cubby the current more or less flung our bodies around. We frantically grabbed onto the side of the wreck trying to find a spot we could hold onto without damaging the coral or ourselves. And there we waited as our bodies whipped about like flags on a windy day. This would have to suffice as our safety stop.
Puffer fish… one of my faves!
We surfaced with hardly any air remaining in our tanks. The waves had picked up even more… and now we had to get ourselves back to shore. We made it. I probably made a silent vow to never dive again, and I probably silently cursed at Steve for taking me on such a dangerous dive.
Honestly, I haven’t been diving as much since that dive. That one dive took away some of my love for the sport.
Well, we’re back in Bali now working on Ambuja Yoga, practicing yoga and scuba diving. It’s been three years since that terrifying dive. Steve and I just spent a few days in Amed and I knew how badly he wanted to go diving, so I acquiesced. It was time to face my fear. This is where the yoga comes in. It was time for me to look closely at my fear. Is it a real, rational fear? Is it limiting my enjoyment of life? I realized that I had been unable to separate one dive where the fear was real and rational from my enjoyment of future dives. My fear of diving became completely paralyzing and irrational; I had transferred that fear onto every other opportunity to go diving…. and it caused me to miss out. So this year, I suited up and dove the Liberty again. We rented our gear from Ocean View Tulamben. Once again, the dive was beautiful. This time there was no intense current and I enjoyed it! I look forward to my next bubble.
Look ma! I’m diving!!!
Living fearlessly is part of our yoga practice. Allowing fear to control our lives is a form of self sabotage. When we are fearful, we limit our potential.
Where does fear show up in your life? Where does fear show up in your yoga practice? Where does fear show up when asking for what you deserve? Fear builds walls and fear is our greatest limiter. Fear of injury. Fear of death. Fear of loss. Fear of connection. Fear of the unknown. Fear of being seen as weak. Fear of fear itself.
This week, I invite you to put fear aside. Try something new (or something old) that scares you. It could be something simple, like eating at a new restaurant… it could be something bolder, like trying handstand in the center of the room… or even bigger, like booking that dream vacation you’ve been eyeing for over a year…. or even bigger, such as reaching out to someone you love but have lost touch with.
Know that it’s okay to be vulnerable. It’s okay to be scared. It’s okay to ask for help. It’s even okay to talk about your fears — to speak your truth. So, suit up and jump in! The universe is waiting for you!
Love and Light,
Autumn
Headed out to Tulamben or Amed? I recommend the following:
- Alami Resort– Spacious, affordable clean rooms with AC. Beautiful grounds, small pool and delicious breakfast.
- Ocean View Tulamben Dive and Resort– Well equipped dive shop.
- Apneista Freediving and Yoga School
- Snorkel the Japanese Wreck in Lipah Bay.