Most people think that yoga is only meant for flexible people. With the amount of poses and intricate movements yogis make, a contortionist’s body can be pictured by those who are still perplexed to give yoga a try. As with any form or exercise or sport, yoga starts from Ground Zero and gradually, to the top of the mountain. There’s no practice that starts from the middle or straight to expert mode: no matter how good, strong, flexible or mentally prepared you are, you must first learn the basics, and take everything step by step. It will take time, effort, dedication and the persistent desire to reach enlightenment, and the aspect of flexibility will just go with the flow. TAKE ON THE CHALLENGE There’s no harm in trying, as they say. The mantra itself is a manifestation of mind over matter or mind over body, and it bodes well with people who are brave enough to try something new. If you want to try yoga, challenge yourself to take a class, and take it from there. If you have friends who are already practicing yoga, ask them for tips; these will help you prepare physically and mentally, as well as give you a better picture of what a typical yoga session will be. All you have to do is to go through that door and leave your doubts behind. PRACTICE MAKES A YOGI Again, no athlete wakes up one morning with a gold medal hung around his or her neck. A runner doesn’t just go on a marathon when he can barely finish two rounds in the local track. The same principle also applies to yoga and the flexibility it requires for it to be effective. For most of us, there is no such thing as perfection, but practicing every day will go a long way, especially if you’re keen to do yoga as a long-term engagement. Yoga doesn’t need fancy equipment or an expensive gym, all it needs is 20-30 minutes of your time, a mat, a quiet place, and a dash of confidence. ONE STRETCH AT A TIME Take into consideration that everything’s possible with baby steps. These may take quite a while, but it will do you a world of good. Instead of taking giant leaps and jumps, do yoga gradually. You can’t achieve perfect twist poses if you can’t master standing exercises or the humble forward bend. Keep in mind that flexibility is the key, and it is the very reason why you need to loosen those muscles and joints before bumping those advanced yoga techniques. Again, success doesn’t come overnight; each yoga pose will require practice to make it effective and efficient. Even the simplest of pose will have certain benefits that will be useful for the next phase. BE CONFIDENT Yoga is for everyone. Whether you’re in your 20s or 60s, yoga is for you. Yoga doesn’t choose if you have a supermodel’s body or on the heavy side. Yoga doesn’t discriminate your sexuality, religion, or status in life. Yoga is an open book that everybody can enjoy. Don’t be shy to say that you’re practicing yoga. Some might say that yoga is soft and it’s nothing more like calisthenics, but let them try. You know better, and you know that it works. From your good posture, to that smile in your face, or even the positive way you look at things, you know that yoga has something to do with it. #yogasailing #yogaretreat #health #fitness #yoga #wellness #exercise

We’re quite fond to know that people are turning on a new leash. No matter how busy they are, they now find time to take time out and break a sweat once in a while. Their lifestyle, which was then passive, is now active: a process that makes them more confident, fit, and wakes up with a positive vision to surge on ahead. It doesn’t matter what they do, the important thing is that people realize how important it is to exercise. Whether they’re hitting the gym three times a day, playing a round of pickup basketball, practicing yoga in their living room or doing some simple calisthenics, it’s the sweat that counts. Every drop will reduce the risk of certain illnesses, and adds a step towards a healthier way of life. At some point however, you might want to have a quick getaway. Aside from being physically fit, our bodies also need to take a breather; it can only do so much to keep us going. Sooner or later, we will feel the toll of working too much, plus the stress it entails. It builds tension that resonates through the entire system. If we’re not careful, our bodies will force itself to shut down, and we all know where that’s going. On a more positive note, there are a number of things that you can do if you want to relax while staying fit at the same time. Sailing outfits and cruise companies offer a holiday paired with health and wellness benefits like yoga. Med Sailing Holidays’ Yoga Sailing package is a seven-day, seven-night escape that will transport you to the stunning expanse of Croatia. The country has a number of surprises for you and for your guests: exotic beaches, calm weather, welcoming atmosphere, beautiful architecture, and gastronomic delights. You name it and Croatia will have something for you. Fitness wise, Yoga Sailing Holidays will tap a certified yoga instructor that will accompany you for the duration of the cruise. Expect early morning yoga sessions with some of Croatia’s epic natural treasures as inspiration for a more storied meditation. Your hostess will also prepare fresh and healthy servings every day to accentuate your diet, while the skipper will be ready to give your sailing lessons should you wish to navigate your private yacht across the Dalmatian Sea. There’s always room to stay fit and active while you’re on vacation. Yoga may be a peaceful art of meditation to yoke body, mind and spirit, but its stretches and intricate positions make it a strenuous exercise that will make you sweat and burn those unwanted calories. Cruising on the other hand eases the weary body and unwinds the inner self. Take both and you have a vacation that will reinvigorate you from head to toe. Med Sailing Holiday is perfect for yogis and their family. Together, they can be at awe in the wonders of Croatia while enjoying each other’s company. It’s a family affair that comes with the welfares of traveling, bonding and yoga. #sailingholidays #holidays #vacation #meditation #travel #yoga #wellness #yogaretreat

Yoga is one of those exercises that once you've tried it for the first time, you instantly get hooked. Ask any yogi, and they'll describe their lifestyle as a good addiction – a loosely articulated description that happens when your body yearns for the thrill and sweat yoga gives each and every time the mat is laid. Yoga involves relaxing the body, clearing the mind of negative impulses and focusing on the unification of the physical and spiritual aspects of the practitioner. By this, yogis get, on one hand, flexibility, good posture and a good sweat, and on the other, enlightenment and a steady flow of chakra throughout their system. These alone are enough reasons why yoga is reaching out to men, women, and even children of all walks of life. YOGA WHILE TRAVELING Unlike most sports that you need a ball, a court, or a gym in order to play, yoga only needs your body, a mat, some Spandex and a space in one corner. It doesn't take too much space to practice yoga. Yogis who travel would also pack a lighter bag considering that yoga does not need equipment. Yoga is an on-the-go routine that makes little sense of time and space – whether you're in the office, on the beach, inside your hotel room, or even in your yacht – yogis can do what they love, when they love to do it. YOGA AS A UNIVERSAL LANGUAGE Yoga is practiced all over the world, and sooner or later, you'll find one that's close to you. Hotels offer yoga classes for their clients, cruises have yoga and sailing trips, clubs are a plenty no matter where you are in the world, the list goes on. The fact that yoga has touched and transformed the lives of people bares its popularity, and as a common ground to expand their reach, grow their community, and open the possibilities of those who are still adamant to try yoga to give it a shot. MISSED YOUR FLIGHT? DON'T FRET, DO YOGA Traveling isn't going to be all good and no bad, and there will be bumps (even big ones) along the road. These will come in untimely cancellation of flights, unscheduled train maintenance, bad weather, the whole nine yards. We really cannot control these unwanted predicaments, but yes, these will disrupt the feeling of euphoria that you're going on a vacation for a very long time. By the end of the day, your buttons are pushed and you're on the verge of blowing your steam. Fortunately for you, you know yoga. Take this scenario: you drop your luggage, you find a nice, quiet, spot on the corner of the passenger's lounge, you take a deep breath and strut your best Bound Angle, Tree Pose, or stay on Corpse Pose for a couple of minutes. The next thing you know is that you're smiling, feeling better and the idea of waiting for another hour will be just child's play. If you feel like having to do it again to extend the positive vibe, you can always go back and do other #holidays #sailingholidays #vacation #retreat #yogasailing #travel #positive #yoga

As busy as we are, there are certain aspects in our lives that we seem to forget, and one of which is our health. We sometimes – in fact, most of the time – forget to eat healthy, exercise, or just taking a day's off and forget about work. This is because work itself gets in the way; we are so focused, so committed that we take our bodies for granted. And by the time we notice that something's wrong, it may be too late. But is it? TAKE A BREATHER There is really nothing wrong to ask your boss if you can take a leave of absence once in a while. It is, after all, your right as an employee. If you can take that elusive leave, do yourself a favor and just relax. Forget about your work and pamper yourself. Be with your friends or loved ones and spend some quality time with them. These and many more will help ease the tension and relieve you with those excess baggage that you carry on your shoulders every day. GO ON AN ADVENTURE The challenge to go out and seek the unknown differs from person to person. They have different insights on how to go about it, but the main point is that they are ready to grab the bull by the horns, as they say. Going on a cruise, for example, will take you to places that most mode of transportation can't. Imagine sailing the open seas, with some of Mother Nature's exquisite sunsets, beaches, and natural reserves popping out of your window. It's a blessing most people envy, and you have that one chance to do it yourself. IT'S ALL WORTH IT Most of us would say on the outright that sailing or cruising are best left for the rich and famous. It may be a luxury and in the process, would shell out more money that your usual vacation, but at the end of the day, it's all worth it. Med Sailing Holidays provide a seven-day, seven-night access pass to the splendid countries of Greece and Croatia that's complete with all the amenities of a sailing holiday that you're looking for. CHOOSE THE ONE THAT'S FOR YOU Aside from the traditional sailing holiday, Med Sailing Holiday also has a yoga retreat that will pit some of Croatia's painted sights to yogis. Certified yoga instructors will be with them on their private yacht and will have daily meditation sessions. YOUR BODY WILL THANK YOU FOR IT It doesn't really matter how are you going to spend your vacation, but the important thing is that you get to take time out from your daily grind. The effects will not come overnight; it's more of a gradual #health #holidays #vacation #yogasailing #meditation #retreat #yoga #travel #sailingholidays #wellness

Just because you’re on a holiday cruise doesn’t mean that you’ll leave just everything behind at home. Yes, you’re on a vacation, but you can still do some of the things that you do on a regular basis while enjoying the sun, sea, and surf at the same time. Exercise and vacation are two words that clash in terms of virtues and objectives. The former will entail physical fitness and lots of work, while the former will have you lounge around all day, with little or no work at some point. There are, however, a number of cruise packages that give clients an all-in-one holiday – they get to stay fit while enjoying the expanse of open waters, and having a time of their lives. These groundbreaking concepts relive the tension that hangs when we talk about going on a cruise, and that it’s not all about eating unhealthy food, partying and getting drunk. Today, cruise companies do the exact opposite; while traditional sailing schedules are still popular, those with a side of health-related programs are now taking the industry by leaps and bounds. FIND – AND BOOK – WHAT YOU WANT Cruise packages usually list down their itinerary in pamphlets, on their websites, and pretty much any advertisement that they have. This strategy entices clients that they offer what they want. On the flip-side, vacationers can choose on the many packages that will fit their budget and of course, the side-trips that they want to have during their holiday. PACK IT IN Once you find the ideal health and wellness cruise that you want, it’s time to put your drab in order. Bring your trusty workout sneakers, sweatpants, tank tops, or simply put the things that you pack when you’re hitting the gym. And since you’re on a holiday, be ready with the clothes that will match the weather of the country that you’re going. For starters, beachwear is a must. Shorts and dresses will come in handy when you dock, while loafers, flip flops and sandals add a hint of comfort. PREPARE Bear in mind that your cruise holiday won’t be the typical, sail-dock-sail kind. Since you chose the one with health and wellness as a special add-on to your trip, be prepared to sweat and do a little more than the usual. Med Sailing Holidays’ Yoga Sailing package includes a certified yoga instructor to go with you on your private yacht. Morning sessions will have you and your guests meditate amidst Croatia’s breathtaking views and inspiring sunrise. DO MORE Again, cruising doesn’t mean that you will be in the water 24/7. Your private yacht will eventually dock, and this is the perfect opportunity for you go and find the nearest gym or court to sweat it out with the locals. This, on the other hand, will cost money, but since you won’t be staying long, it’s perfectly fine to spend a little. You’re body benefits from being fit, and why not perk your vacation with a good sweat. Ask your skipper to point you to a popular running trail or go old school and ask around. If you want, go techie and search. It doesn’t matter how you do it, what’s important is you do what you want. ENJOY The reason why you’re on a cruise is to enjoy, so do exactly that. #health #sailingholidays #retreat #exercise #fitness #wellness #yogasailing #sailing #holidays #vacation

Yoga comes with benefits much more than just connecting one's mind, body and spirit. Of course, the main essence of yoga ever since the dawn of its existence is to reach a higher state, but as time goes by, it created another aspect that made it more than just meditation. From athletes to young professionals to actors and those who are in power, yoga is part of their lifestyle. Not only does it bring peace and harmony to their system and in the process, making them calm in dealing with their daily itinerary, it also acts as a form of physical fitness that improves a certain aspect of their body. With gentle archs and pin-point postures, yoga is suitable for the modern man – those who are always on the go, yet needs time to break a sweat, be fit and go on with their everyday life without calling in sick at work. Kick Stress in the Jingles One of the main points of yoga is the amount of attention and concentration that it implies on the practitioner. Stress, on the other hand, is a predicament that often leads to depression, anxiety and, to some extent, anger. Engaging in yoga relieves stress to the point that the troubles that you are and will be facing will just slip away, leaving you with a fresh outlook and ready to tackle the tasks ahead. Yoga can also tap into your inner senses. Yogis can put their entire attention to what is at hand, while rewinding back to some phases in their lives, as well as going forward and see what is in store for them. These can greatly reduce stress since they can use these as driving forces and mould it into something positive. Core on Strength and Flexibility Our bodies age, there's no doubt about that. Muscles become weaker, joints ache when they are succumbed to physical loads that carrying your groceries can sometimes be a chore. BikramYoga cores on strenghtening these parts through its fluid movement and stretching. Certain yoga poses meanwhile targets a specific muscle and in turn makes them stronger and less prone to aches and pains. Practicing yoga for sometime will also give you muscle tone and definition, making you fitter and more confident. It will improve your posture and personal aura as a whole. Heart Health Just like any physical activity, yoga promotes good heart health. It exercises the heart through a series of breathing techniques and therefore pumps more blood throughout your system. Serveral studies show that those who practice yoga for five years had lower blood pressure and pulse rate while at the same time, reduces the risk of having hear diseases. Pairing yoga with a healthy lifestyle will also boost the immue system. Good Night's Sleep Certain stressors can sometimes lead to insomnia. The more you think about your problems, the more it is that your body continues to work overtime. The brain will only do so much to make you stay awake throughout the night, contemplating on the possible outcomes of what you are thinking. Yoga relaxes the nervous system while at the same time, feeding the yogi with peace and a quiet mind. Meditating on a more calm space will drift any negative lines, usher positive vibes and soothe both mind and body. This will result to a more sedative state and can lead you under your sheets in no time. #yoga #yogasailing #yogaretreat #health #wellness #yogaculture #holiday #retreat

Yoga is a practice that connects one's physical, spiritual and mental essences in a harmonious unison to achieve a deeper sense of inner peace. While its origin can be traced to India and comes in many forms, the word yoga comes with the root, yuj, or “to attach, join, harness, yoke.” Aside from yuj, the term is also connected with the root, yuj samadhau, or to concentrate. Putting the two terms together forms a concrete definition of the practice as an act of concentration to join or attach one's self to a higher meaning. Today, yoga is practiced all around the world and knows no boundaries. To say the least, you will be getting the best of both worlds. You and your fellow yogi will be able to practice your craft while cruising the crystal blue waters of Croatia, one of the world's pristine destinations when it comes to sailing holidays and retreats. On board your private yacht will be a designated skipper, hostess and a certified and expert yoga instructor that will indulge guests with daily yoga meditation alongside some of the country's best backdrops. The crew will also prepare vegetarian breakfast and lunch, made fresh every day and on board. The seven-day retreat will start from the magestic Split to the elegant Dubrovnik. Each day will bring a new surprise for the guests like swimming the National Park in Mljet, discovering the magical island of Vis or exploring the Old Town in Okuklje. You can relax and watch the waves rock your yacht, or you can take on the challenge of learning how to sail. Your on board skipper will be more than happy to accommodate your request, and will teach you the basics of manning your own yacht, free of charge. Cockatils, afternoon meditations and snorkeling are within reach in Med Sailing Holidays' Yoga Retreat and Sailing Holiday. Take it with a grain of salt, but yoga and sailing complement each other. Both focuses on targeting a rather subtle state of inner peace and while they do it in different methods, practitioners are lulled to trance with gentle precision. Med Sailing Holidays' Yoga retreat is a call for those who want to attain inner enlightenment with the blessings of sailing helping them. Each stop will focus on a different face of Croatia and in turn, make a step close to the joining of the mind, body, and soul. Empty your mind, free yourselves of the physical burdens of your everyday grind and take on the journey with Med Sailing Holidays. This retreat is created for you, and for those who are like you. #yogaretreat #yoga #yogaculture #yogaphilosophy #sailing #yogasailing #travel #retreat #holidays #sailingholidays

The practice of flow, or Vinyasa took over the Yoga market in a storm. It is a dynamic practice that fits both fitness junkies and spiritual seekers. It is an incredibly satisfying sweaty pleasure and a meditative experience. So what is it about Vinyasa that we get so addicted to and how can we do it right? First of all, let’s unpack the term ‘Vinyasa’. ‘Vinyasa’ in Sanskrit stands for any combination of postures, a sequence of Asanas. So whenever we connect few postures together instead of practicing them one by one we are experiencing ‘Vinyasa’. Vinyasa will usually be regulated by our breath. The ideal pace to perform a Vinyasa is the natural pace of our breath: not intentionally slower pace or a puffed, overly fatigued breath. Vinyasa is when we move naturally, inhaling into one shape and exhaling into another. In the west, we commonly instruct, ‘take a Vinyasa’ or ‘flow through’ in between sequencing. By that we mean a particular combination of postures taken out of Suria Namaskar A, sun salutes: plank - low plank – backbend -down dog. Actually, this is only one out of thousands of ‘Vinyasas’, or combinations of movements we can create in our practice. I’ll just take a moment to admit my opinion: this little core/arm strength transition is a bit over-rated. We do it too much...It doesn’t always evolve our practice, sometimes it comes up in class just because the teacher ran out of things to say. I would say something like: ‘flow through or rest few breaths’ and use the time to check out what’s wrong with my music… So if you done half of the ‘Cheturanga Vinyasas’ you were instructed in class, you probably still had a great workout and got a step closer to spiritual awakening. Now let’s talk about the real meaning of Vinyasa: incorporating movement and breath. It can be any few movements (as long as the combination makes since anatomically… Trust your teacher on that one.) It doesn’t have to be ‘Cheturanga Vinyasa’! As long as the flow is comfortable enough on your body, you can quickly find it being so addictive that you just want to keep repeating the sequence, until you start feeling annoyed when the teacher tells you to stop and move on to a new pose. The reason we love it so much is that flowing through a sequence for a while can feel very meditative. Especially if you succeed to build up your flow into one breath – one movement pace and hold on to it for a while. ‘One breath – one movement’ means that we have a posture connected to each breath we take, every breath has a purpose, no breath goes to waste. When we transition to one posture on our inhale and straight away to another on the next exhale, there is no room for external thoughts and we are completely within our own flow. This is, for me, one of the most satisfying parts of my practice. The practice turns into a moving meditation. Alignment, other people in the room or my weekend plans fly out the window and I am all within my own body. Where should my leg be at my next inhale? Where I land with my next exhale? That is all what life is about for at least few minutes. Yes! This is it. This is Yoga. If you ever felt the intoxication of flowing through and losing yourself in the movement like in a dance. Here are few simple tips to help you hold on to your mindful pace for longer and just keep flowing: Choose postures you know well: Simple postures will usually work better in a flow. You will need to think less about the details of posture alignment and will find space to focus on your breath. The best balance for me is to learn the postures through static, detailed practice and then combine them in a flow once I feel confident with my understanding of their alignment. Build it up slowly: Choose a set of postures you want to flow through (2-5 related postures). Repeat your flow slowly first, holding 3-5 breaths in each posture. Make sure you have alignment and control in your chosen postures. Now when you remember your sequence and feel comfortable with it, you can easily flow through it. Always rise on an inhale and settle on an exhale: This is the thumb rule I often guide my students to follow. If you only a beginner when it comes to flow, you can easily lose your pace and end up struggling to keep up with the class without knowing what posture or breath is coming next. If you are losing your pace just remember: you use the part of the breath that assists you in the transition best. If you are about to lift something up (an arm or a leg), enter a back bend or rise up from a pose, this is the time for an inhale. Inhale is uplifting, helps to engage the core and build strength and encourages length at the front of the body. If you are going to fold forwards, settle deeper into a pose or just rest and prepare for your next move, exhale. The exhale is relaxing, cooling down and bringing us closer to the earth. Repeat the flow at least three times: Let it be a moving meditation. Don’t stop, keep going. Even if it is something simple like: warrior one, warrior two, reverse, down dog. Repeat the same sequence until you really feel you are one with it. Until you stop identifying yourself as the doer of the postures, they just happen upon you. If you are still not sure what you are doing, don’t stress! It is meant to be fun… Just pose and take one deep breath: inhale and exhale, then come back to it. The best part about flow is that it just keeps going! So you can keep trying until it feels natural, like a dance. Namaste!

Who has not heard of Croatia and its emerald islands that attract flotillas of sailing boats every season? Even if you have been hiding under a rock, chances are you caught a glimpse of Europe's latest trendy sailing destination, which is paradise for the adventurous. If you have not already experienced the traditional sailing route of Croatia, explore this series for a glimpse of what's in store. This year there is a new attraction on these well-traveled sailing routes. For those who have left their party days behind and want the full R&R experience on vacation, yoga sailing might just be the answer. We had the chance to explore the Split to Split seven-day itinerary with Yoga Sailing Holidays, which operates two sailing boats, catering breakfast and lunch as well as providing hosts and yoga instructors. Saturday: The Journey Begins The magic starts from the day you board one of the two sailing boats in the beautiful town of Split. We had time to explore the Roman architecture of Diocletian’s Palace, as we arrived a good day in advance. Do not miss the opportunity to do so. Split may not be as famous as Dubrovnik, aka the Game of Thrones setting, but it is well worth your while. The winding cobblestone streets hide troves of photo ops, delectable food and fantastic live music sets in the evenings. Once you are done exploring the small but bustling seaside town, embark on what is likely your very first spiritual sailing experience. It kicks off with a short sail to Milna on Brač, a picturesque island with a bay so secluded and serene you will feel your stress melt away instantly. When in Milna, you will experience sunset yoga, which is exactly as relaxing as it sounds. You'll feel lost in the realization of how relatively insignificant all the worries you left at home are. Brač also has some top-notch restaurants serving seafood and meat, as well as ample vegetarian options featuring local produce. We recommend Konoba Barba Luka. Sated and chilled-out, you can retire to the peace and quiet of your cabin on the boat you are occupying. (Tip: Check with the booking agent for the yacht that has a bathroom.) #SundayFunday on Disappearing Land Sunday takes you to Zlatni Rat, arguably the most famous beach in Croatia. The tiny peninsula is surrounded by azure waters and has a tendency to disappear entirely during the high tide. The sail is easy and smooth and you can ask to practice some sailing moves yourself, should you so wish. The learning opportunity is always there and you can take it as far as you want. Whether you want to help moor the boat or merely pose for photos in place of the captain, the crew will be happy to “show you the ropes” (there are many and they have different names, so that part may require taking notes). Don't fear the potential hard work and its effects on your relaxation levels, as the yoga instructor will pick a solid spot on the beach for a sunrise meditation session that will put a lot of things into perspective for you. If your stomach rumbles, now would be a good time to grab a quick bite or a cup of coffee. After a splash in the sea, you are invited to a mid-morning yoga session to relieve whatever might be left of your stress. The food on board is all freshly cooked and incorporates local ingredients. You will have the chance to chat with the hostess about your preferences, though it would be best to do this before your journey. Otherwise, enjoy your all-inclusive breakfast and lunch between swimming sessions, and stay tuned for sunset yoga to wrap up your day. Monday Means Party (for a Change) Hula Hula via Website Day 3 kicks off with another meditation and yoga session on Zlatni Rat before departure. Do not miss the opportunity given to you by the early wake-up call. There is something magical about this particular spot on the end of the peninsula. It can make you feel like you're standing at the edge of the world. Day 3, aka Monday, is the day you get to explore the gorgeous party town of Hvar as well as the quieter and picturesque Palmizana Bay (if you have trouble remembering this one, a famous Italian cheese can be used a mnemonic, irrespective of your stance on dairy). Take a tour of the medieval fortress, climb the hill for breathtaking views and pop into the famous Hula Hula bar for a nightcap. Tuesday Treasure Vis. Photo by Ed W via Flickr Don’t overdo your nightcap and miss the chance for a sunrise meditation on Palmizana Beach the next morning. This place is basically a natural reserve that you're allowed to peacefully invade for a little while, so don't forgo this rare opportunity by oversleeping. Bars and clubs are aplenty in the world, but well-preserved nature within a comfortable reach is (sadly) hard to come by. Vis is another one of Croatia’s most popular spots, complete with the luminous green caves and other natural attractions, including various beaches from sandy to gravelly. You even get to perch on top of the caves in mountain pose. Take the rest of the day to explore the natural wonders of the island and work up an appetite for dinner, where you'll sip organic wine and feast on healthy, locally sourced food. Croatian cuisine can be meat heavy, but if you look beyond the obvious, the food options are endless, portions are impressive and flavors are hearty. Local olive oil can compete with its more famous Greek and Italian equivalents, cheeses are fragrant and flavorful, and you can try the regional specialty of “under the bell”-style cooking (hint: it involves an iron dome). Wednesday Wonder in Ecofriendly Šćedro Courtesy of Yoga Sailing Holidays The next day is spent in Šćedro, in a secluded, beautiful bay that is so remote and isolated that the entire infrastructure is powered by renewable energy sources. Your morning meditation and yoga will make you appreciate this simple lifestyle even more. You may even be tempted to drop everything back home and build a house right here on this remote beach. #ThrowbackThursday Courtesy of Yoga Sailing Holidays Back to Brač you go the next morning, to a different bay that could be a setting for a Bounty commercial. A full day of swimming and snorkeling — this is the place to meet and greet the inhabitants of the crystal waters — is wrapped up with (what else?) sunset yoga. This is the last night of your yoga adventure. But you will not be deprived of the very last sunrise meditation and yoga session on the sandy beach of Brač’s Uvala Blace. Friday: Exploring Diocletian’s Palace Courtesy of Yoga Sailing Holidays Onward to Split, to disembark and dig into the area's Roman heritage. What is certain, for us at least, is that we will return for more from Yoga Sailing Holidays, to explore new places as we explore our inner selves, all with breaking waves as our soothing backdrop. By Bella Sovmiz Bella Sovmiz is a bilingual Russian-born blogger who resides on the sunny island of Cyprus. She writes for a variety of online publications and is the creator, contributor and editor of The Other F-Word blog, which brings fashion, travel, lifestyle and beauty under one roof. An avid traveler, Bella loves to share all things entertainment and culture from her many urban escapes. #yoga #sailing #retret #yogaretreat #bliss #meditation #vis #scedro #split #brac

Despite an abundance of scientific research in recent years that proves the innumerable effects of a regular meditation practice, some scientists argue that many studies have failed to include larger populations representative of the societal norm. Instead, many experimentations focused on smaller groups that were not randomized like Buddhist monks or veterans, and they neglected to use a placebo control group—the ultimate litmus test for scientific study. No one had yet to hypothesize that by faking ‘mindfulness’ using essentially, a meditation placebo, might yield different neurological results—until now. Earlier this year, a new study published in Biological Psychiatry showed for the first time, a direct correlation between traditional meditation practices and a rewiring of the brain. The study involved 35 unemployed men and women who were selected randomly and experiencing significant levels of stress. They were divided into two groups: one that used mindfulness meditation techniques and the other, a sort of made-up, bogus mindfulness that included relaxation practices. Brain scans were conducted on all participants and blood was drawn so that the underlying neurological mechanisms could be studied closely. The experiment was led by J. David Creswell, an associate professor of psychology and the director of the Health and Human Performance Laboratory at Carnegie Mellon University. Dr. Creswell told The New York Times that true mindfulness meditation requires, “an open and receptive, nonjudgmental awareness of your present-moment experience.’’ The Times has more: ‘‘We had everyone do stretching exercises, for instance,’’ Dr. Creswell says. The mindfulness group paid close attention to bodily sensations, including unpleasant ones. The relaxation group was encouraged to chatter and ignore their bodies, while their leader cracked jokes. At the end of three days, the participants all told the researchers that they felt refreshed and better able to withstand the stress of unemployment. Yet follow-up brain scans showed differences in only those who underwent mindfulness meditation. There was more activity, or communication, among the portions of their brains that process stress-related reactions and other areas related to focus and calm. Four months later, those who had practiced mindfulness showed much lower levels in their blood of a marker of unhealthy inflammation than the relaxation group, even though few were still meditating. Dr. Creswell and his colleagues believe that the changes in the brain contributed to the subsequent reduction in inflammation, although precisely how remains unknown. Also unclear is whether you need to spend three uninterrupted days of contemplation to reap the benefits. So yes, this study tells us more of the same: that meditation is really, really good for you. But it’s an interesting discovery that while general relaxation techniques might help to get us out of our heads and alleviate internal stresses, it is the actual practice of meditation that works to enhance our cognitive function by switching us off from reactionary autopilot mode. Hopefully more of these randomized studies will be conducted on larger, more relatable populations, continuing to prove meditation’s ability to change our brain for the better and improve overall health, and disprove any false notion that you have to renounce modern life in order to obtain inner peace and longer telomeres. Isn’t it always great when science catches up to reaffirm what many of us have already known for so long? — Andrea Rice is the Practice and Community Editor for Wanderlust Media. She is also a writer and yoga teacher. Her work has also appeared in The New York Times, Yoga Journal, SONIMA, mindbodygreen, and a variety of online magazines. Her teaching style is a blend of her love for music and intuitive movement, with emphasis on core strength. You can find her regular classes at shambhala yoga & dance center in Brooklyn, and often as a guest teacher for Deep House Yoga. Connect with Andrea on Instagram and Twitter. #meditation #rewirebrain

The best moves to put your mind and body in the mood Heat up your love life Great sex is one of the ultimate mind-body experiences. So is great yoga. “Not only is yoga an amazing stress reliever, but certain postures improve flexibility, increase blood flow, and open your heart—all of which are necessary for a hot sex life,” says Ellen Barrett, author of the book Sexy Yoga. Perhaps most importantly, she says, yoga teaches true mindfulness—living only in the present moment. In a Journal of Sexual Medicine study, researchers say that most women feel they have a problem remaining focused, one reason why sex may be boring or unemotional for them. “The mindfulness you learn during yoga can translate to other parts of your life, so you can enjoy lovemaking entirely for what it is, and not think or worry about anything else,” says Barrett. Sounds good to us! We asked Barrett to share her top yoga moves for a closer sexual connection. Do them solo or, even better, with your partner (sweating, breathing, and moving together is fantastic foreplay). You can do these as a workout routine, or just try your favorites whenever you want to get in the mood. Cat/Cow Stretch 1. Begin on hands and knees, with shoulders directly over wrists and hips directly over knees. 2. Inhale, and slowly arch back (cow), lifting chest up and away from belly and extending tailbone toward ceiling. 3. Release feet so tops are resting on floor. Exhale and round lower back up (cat), gently contracting belly. Repeat six times and increase range of motion with each repetition. Why it works: You strengthen your Kegel muscles—the same ones that contract during orgasm—to control your tailbone as you curl from cat to cow, says Barrett. Cobra 1. Lie on belly with forehead touching floor. Place palms face-down by middle ribs. 2. Draw legs together and stretch them out, pressing tops of feet into floor. 3. Press hands down evenly as you draw elbows close to sides of body. 4. Using the strength of your back (not the force of your hands), slowly lift chest off floor, rolling shoulders down back. Use arms for support, while muscles of back and legs are responsible for backbend. Hold for 10 to 20 seconds, breathing evenly, and then gently release to floor. Why it works: "This is a heart opener pose," says Barrett. "Love, energy, and breath come from your heart chakra, and this pose indirectly connects to sexual intimacy." It's also very energizing; ideal for couples who sometimes feel too wiped out to be sexy. Downward-Facing Dog 1. Start on all fours with wrists 6 to 12 inches in front of shoulders. Separate knees hip-width apart and curl toes under. 2. Pushing evenly into palms, lift knees off floor. Lift your tailbone toward ceiling and push top of thighs back so body looks like an inverted V. 3. At first, keep knees bent and heels lifted off floor. Slowly start to straighten knees, but don't lock them. 4. Gently move chest back toward thighs until ears are even with upper arms; don't let head dangle. Keep hips lifting and push strongly into hands. Why it works: "In this posture, your gaze goes nowhere; you should be looking inward, as though you're closing your eyes, but not," says Barrett. Downward dog is a restful pose; doing it well is all about finding peace so it doesn’t feel like hard work. "This is a great presex pose," Barrett says. "It slowly warms up your body and helps you tune into the moment."