Today we were on the way to Blånebba, 1322 m.a.s.l.  

It rained a lot in the morning but at 8 am the rain had stopped and we desided to go hiking. Unfortunatelly we didn't reach the top of the mountain because the days are very short now and it's getting dark by 4  pm already. But it was a beautiful day in the fresh air, approximately 10 km walking up and down and another amazing view to admire. 

Takk for turen, Lisa!

Estonia should be your next yoga retreat destination. Here's why

Estonia is a hidden gem packed with opportunities to try something new and have experiences you would not have in most other countries.

Estonia has a long history of different settlers from Vikings to the medieval merchants of German, Swedish, Danish and Russian descent. Today’s Estonia is an exciting mix of old and new. The capital Tallinn is the best preserved medieval city in Northern Europe and its Old Town is listed as a UNESCO cultural heritage sight. At the same time, it is a bubbling and innovative city filled with trendy cafes, restaurants, and shops. Driving out of the city for only an hour and you will find yourself in wild nature.

If you want to combine a relaxing yoga holiday in nature but also experience some of the rich cultural life in a historical setting – Estonia is the perfect holiday destination for you. Estonia is a very compact country so you can cover a lot in just a week.

A Yoga Retreat in Estonia will offer you:

  • A relaxing week staying in a spa in a small seaside village near the capital Tallinn. It is a perfect location for a getaway to recharge your batteries, enjoy massages, saunas or other wellness and beauty treatments, sunbathe and swim in the sandy beaches.
  • A chance to discover the spectacular nature of Estonia. The country is famous for its untouched wild nature and especially its beautiful bogs. You can have a once in a lifetime experience by visiting a bog on sunrise – the unique landscape with sun rays slowly emerging through the morning mist is something that you will never forget. At the end of the trail you can enjoy the view from a watchtower or take a refreshing dip in the lake.
  • An acquaintance with the culture and history of Tallinn. The retreat will take place near the capital Tallinn, so there will be several options to discover its rich cultural scene. Tallinn offers a versatile experience to anyone interested in architecture, history, design and handicrafts as well as to foodies who are looking for great culinary experiences.
  • New friends among like-minded people (solo travelers are welcome!), time for yourself to relax and rewind, lots of yoga and physical activity outdoors, healthy and tasty food. What else could you want from a holiday?

You will be accompanied by a local guide Pille, who was born and raised in Estonia. She will guide you through the yoga lessons, take you to the local’s favorite places that you won’t find in a travel guide and help you with everything you might need for a comfortable stay.

Read more about our Estonian yoga retreat by clicking here.

The life of a freelance yoga instructor, self-defense teacher, and adventure sports writer involves a lot of free time. I used to devote an embarrassing amount of that free time to trawling the Yoga Trade website. The secret to using the site well is to know when to daydream about an opportunity, when to seize it, and to love what you find. So when I saw a listing looking for yoga teachers to assist hiking retreats in Norway, I knew it was time to pounce. I just didn’t know that pouncing would change my life.

I’ve always wanted to visit Norway but it’s notoriously expensive and I’ve never had the money to go. I’ve lived above the 60th-degree latitude so I knew what I was getting into. I’ve worked as a hiking guide, I’m a natural history nerd, I have wilderness first responder training, I’ve been teaching and practicing yoga for over 30 years. I knew I was perfect for the job. I just had to convince the woman running the retreats that I was perfect for the job.

I was at a yoga retreat in Bali when I saw the listing, so I had limited internet access and no cell reception. I crafted a carefully worded letter of introduction, gathered my CV and a few yoga photos, and tried to send them off. The message didn’t appear to land, so I bombarded this poor woman at every portal I could access: YogaTrade, WhatsApp, Facebook Messenger, and her personal email. I don’t know if she was impressed or annoyed, but she called me within a day. After a week of communication, I was able to convince her to stop looking at other applications and bring me to Molde for the month of August.

I neglected to research my remarkable hostess. Pille Mitt was born in Estonia when it was part of the USSR. She grew up under an authoritarian regime that denied the most basic freedoms I often take for granted- the ability to choose where I want to live, travel, and pursue an education or career. With the collapse of the Soviet Union Pille was able to offer exercise classes and eventually open her own gym. Online dating brought her to Molde, Norway, where she lost the guy but found a new home. A yoga teacher training in Rishikesh opened new windows, and now she teaches at both yoga studios in town and offers yoga and hiking retreats in various locations throughout the year. “I have to stop having such a good life!” she jokes. “Time flies when you’re having fun, so my life is passing too quickly!”

I also neglected to research the hikes. The first day we warmed up with a casual stroll out of town which led to the ascent of a nearby peak. Then we hiked a mountain overlooking the next day’s destination, with the option of climbing a nearby twin summit. One day saw us ascend steep muddy slopes to the Troll’s Church, a limestone cavern with a 40 ft waterfall inside. We traveled by ferry and car, climbed mountains, crawled through caves, jumped in alpine lakes, and swam in the frigid Atlantic. Each day brought stunning vistas, the option to picnic and relax or hike as hard as we could. One day was a glorious road trip up a series of hairpin turns to a precariously perched restaurant and café. We dispersed like a flock of birds and came back together to meditate on a quiet ridge.

The first group was all female, and we bonded like the loving family I never had. Two Lebanese women and an Israeli woman broke bread together every day; they are not allowed to travel to each other’s homes and would probably never have met otherwise. We pushed each other to hike harder and relax more deeply, comforted and inspired each other, learned from shared stories of triumph and failure. I’ve led groups from southeast Alaska to Southeast Asia and never experienced one with more authentic love or less bitchy drama.

Over the following month my life fell into a simple rhythm: wake up, meditate, plan yoga classes, do yoga, eat breakfast, hike all day, teach yoga, eat dinner, fall asleep, wake up and do it again. Rainy days invited a road trip, a philosophy discussion, an extended yoga class, a shorter hike. After the first group left, Pille and I had two half days free. We scheduled an outdoor community yoga class, shopped for food, and went for a hike. When you’re doing what you love, you never want a day off.

Pille and I cried when I boarded the bus for Oslo. We are both intense athletic tomboy powerhouses and were afraid we wouldn’t meet another kindred spirit until our paths crossed again. Fortunately, that won’t be long. We plan to lead yoga and hiking retreats together in Alaska, Norway, and California in 2020. Guests from last August have already signed up, eager to hang out with us again. We are considering offering yoga teacher training together in 2021. The only bummer is I don’t have time to daydream about opportunities offered on Yoga Trade anymore. I’m too busy living them! Love what you find!

Read more about our yoga and hiking retreat in Norway here.

What is Sun Salutation and why we practice it

Surya - the Sun, soul, source of all life
Namaskar - greening or salute

Sun Salutation originated in the Hatha Yoga tradition in the 9 century in India. Many variations are possible. Surya Namaskar is a series of postures (asanas in Sanskrit) linked together in a graceful flow. It can be a complete practice in and of itself or used to warm up and prepare the body before your yoga practice. In Ashtanga Yoga there are Sun Salutation A and B which are slightly different from Hatha yoga Sun Salutation. It is a beautiful greeting, but it was also meant to be a transformative experience to release the burden of our personal obsessions and just come back to the essence, The power of a Namaskar is in its refined simplicity; the combination of movements creates a physical, mental, emotional, and spiritual syncopation. In ancient times people would practice Surya Namaskar at sunrise, facing the Sun in the East.

The Benefits of Sun Salutations:

  • Increases blood circulation
  • Boost energy
  • Unwind the mind – find your center
  • Find gratitude
  • Creates more strength, flexibility, and tone to the body
  • Opens and releases tension in the hamstrings, shoulders, and the chest
  • Offers great release of tension on the spine as well as helps lengthen the spine
  • Lubricates the joints
  • Ensures Heart Health
  • Great for the Lungs
  • Boosts Immunity
  • Becomes meditative through the motions - a prayer in motion
  • Aids in weight loss
  • Improves digestion
  • Calms the nervous system
  • Improves kidney function

Want to start with yoga? Free course for beginners here.

Making lifestyle changes that last

Lifestyle changes are a process that take time and require support. Once you are ready to make a change, the difficult part is committing and fallowing through. So do your research and make a plan that will prepare you for success. Careful planning means setting small goals and taking things one step at a time.

Make a plan that will stick.

Your plan is a map that will guide you on this journey of change. You can even think of it as an adventure. When making your plan, be specific. Write everything down, and ask yourself if you are confident that these activities and goals are realistic for you. If not, start with smaller steps. Post your plan where you`ll most often see it as a reminder.

Start small.

After you`ve identified realistic short-term and long-term goals, break down your goals into small, manageable steps that are specifically defined and can be measured.

Change one behavior at a time.

Unhealthy behaviours devolop over the course of time, so replacing unhealthy behaviors with healty ones requires time. Many people run into problems when they try to change too much too fast. To improve your success, focus on one goal or change at the time. As new healthy behaviors become a habit, try to add another goal that works toward overall change you`re striving for.

Involve a buddy.

Whether it be a friend, co-worker or family member, someone else on your journey will keep you motivated and accountable. Talk about what are you doing. Consider joining a support group. Having someone with whom to share your struggles and successes makes the work easier and the mission less intimidating.

Ask for support.

Accepting help from those who care about you and will listen strengthens your resilience and commitment. Asking a help doesn`t mean a lifetime of therapy; even just a few sessions can help you examine and set attainable goals or address the emotional issues that may be getting in your way.

Making a changes that you want takes time and commitment, but you can do it. Just remember that no one is perfect. You will have occasional lapses. Be kind to yourself. Minor missteps on the road to your goals are normal and okay. Resolve to recover and get back on track.

Yesterday we celebrated the World Mental Health Day with a small hike (6 hours) to Åbittinden.

Åbittinden rises with his 1396 meters above sea level and is located in the middle between Trolltind (1347 m.a.s.l.) and Blåfjellet (1192 m.a.s.l.). Driving from Molde (where we live) to the starting point of the hike takes about 1 hour and 15 minutes.

The peak is less known than the neighboring peak Trolltind and is not much visited. There is not even a decent trail to the top, not to mention directional signs. We found our way and reached the top after 3,5-hour of walking, hiking, and climbing. The weather was beautiful and warm and the view amazing.

All those long hours I spend climbing to the top of those mountains, I practice yoga in different ways. The sixth limb of yoga is concentration. You have to be 100 % present and focused during your climbing. The trail is often steep and some of those stones move under your feet. The fourth limb of yoga is pranayama, the breath control. I would lie if I said I was never afraid. I am afraid of heights and climbing steep cliffs, but then I practice my yogic breathing and pranayama. Meditation is the seventh limb of yoga, conscious management of thoughts. Being here and now.

Maybe you have heard about "Forest bathing"? It is the practice of spending time in the forest to promote physical and emotional health, very popular in Japan right now.  And there is a reason why. When we are outside in nature, we experience ourselves, the world around us and feel there is something greater than us. We feel more connected to ourselves and others. Maybe we should start using a new trendy term here in Norway "Mountain Bathing"?

Research tells us that spending time in nature alleviates stress, anxiety, depression, while it boosts creativity and sharpens focus. Next time you take a hike, try deepening your experience, making it a meditation.

The breath- it’s the only thing that’s with you from the moment you’re born to the moment you pass. Breathing unites the body and mind together and can change the way you feel mentally, emotionally, and physically. Although breathing is a spontaneous process, conscious control of it may be taken to learn and develop correct and deep breathing techniques. Rhythmic, deep, and slow breathing exercises result in establishing the natural, relaxed rhythms of the body and mind. Breathing consciously is the essence of yoga as it assists us in connecting with the subtle energy within. It is through the breath that we can navigate different levels of consciousness.

Firstly, connecting with your breath is a method for being present. When you concentrate on each aspect of the breathing process, you are present; you let go of the past and future and are focused on the moment inside the breath. This is why breathing consciously is its meditation. By changing the breathing pattern, you can produce different states of mind. Slowing down the breath has an impact on your emotional state.

The breath is the most vital process of the body. It influences the activities of every cell and, most importantly, is intimately linked with the performance of the brain. Human beings breathe about 15 times per minute and 21,600 times per day. Respiration fuels the burning of oxygen and glucose, producing energy to power every muscular contraction, glandular secretion, and mental process. The breath is intimately linked to all aspects of human experience.

Most people breathe incorrectly, using only a small part of their lung capacity. The breathing is then generally shallow, depriving the body of oxygen and prana essential to its good health. Although breathing is mainly an unconscious process, conscious control of it may be taken at any time. Consequently, it forms a bridge between the conscious and unconscious areas of the mind.

Yogic breathing combines ABDOMINAL (or diaphragmatic), THORACIC, and CLAVICULAR breathing.

It is used to maximize inhalation and exhalation. Its purpose is to gain control of the breath, correct poor breathing habits, and increase oxygen intake.

It may be practiced at any time and is especially useful in situations of high stress or anger for calming the nerves. However, while its inclusion in a daily yoga program will correct and deepen natural breathing patterns, yogic breathing itself should not be performed continually.

Abdominal breathing. Inhale while expanding the abdomen as much as is comfortable, without expanding the ribcage. At the end of the inhalation, the diaphragm will be compressing the abdomen and the navel will be at its highest point. On an exhalation, the diaphragm moves upward and the abdomen will be contracted and the navel compressed towards the spine.

Thoracic breathing. Concentrate on the sides of the chest. Discontinue any further use of the diaphragm and begin to inhale by slowly expanding the ribcage. Feel the movement of the individual ribs outwards and upward, and be aware of this expansion drawing air into the lungs. Expand the chest as much as possible. Exhale by relaxing the chest muscles. Feel the ribcage contracting and forcing the air out of the lungs. Do not use the diaphragm. 

Clavicular breathing. Clavicular breathing is breathing into the top third of the lungs and no deeper. Clavicular breathing is accomplished by raising the collarbone (clavicle) and shoulders during the in-breath and keeping the rest of the torso motionless. Clavicular breathing is the most shallow type of breathing. It brings oxygen into only the top third of your lungs.

How to learn and practice yogic breathing
  • Sit in a meditation posture or lie in Shavasana and relax the whole body
  • Inhale slowly and deeply, allowing the abdomen to expand fully
  • Try to breathe so slowly that little or no sound of the breath can be heard
  • Feel the air reaching into the bottom of the lungs
  • At the end of the abdominal expansion, start to expand the chest outward and upward
  • When the ribs are fully expanded, inhale a little more until the expansion is felt in the upper portion of the lungs around the base of the neck. The shoulders and collarbone should also move up slightly. Some tension will be felt in the neck muscles. The rest of the body should be relaxed.
  • Feel the air filling the upper lobes of the lungs

This completes one inhalation. The whole process should be one continuous movement, each phase of breathing merging into the next without any obvious transition point. There should be no jerks or unnecessary strain. The breathing should be like the swell of the sea. Now start to exhale.

  • First, relax the lower neck and upper chest, then allow the chest to contract downward and then inward.
  • Next, allow the diaphragm to push upward and toward the chest.
  • Without straining, try to empty the lungs as much as possible by drawing or pulling the abdominal wall as near as possible to the spine. The entire movement should be harmonious and flowing.
  • Hold your breath for a few seconds at the end of exhalation.
  • This completes one round of yogic breathing.

This completes one round of yogic breathing. At first, perform 5 to 10 rounds and slowly increase to 10 minutes daily. Relax any effort and once again watch the spontaneous breathing pattern. Bring the awareness back to observing the physical body as a whole. Be aware of the surroundings and gently open your eyes.

Consequently, once awareness and control of the breathing process have been established, the clavicular technique is dropped and yogic breathing is modified to become a combination of abdominal and thoracic breathing. The breath should flow naturally and not be forced.

Read the blog post about Pranayama by clicking here.

Yogic breathing for beginners 12-minute YouTube video here.

Yogic breathing for beginners part 2 Ujjayi breathing YouTube video here.

Practice with me link is here.

Hiking in Norway

Hiking in Norway is tricky in October. It rains most of the time and there is a strong vind at the top of the mountains. The higher you climb, the worse. However, the Norwegians will not give up and a small hike would be undertaken whenever possible. So do I. Yesterday was nice weather and we decided to spend the day in nature being physically active. The total length of the trip was 13-14 km, vertical gain 1050 m. We was hiking up and down 6 hrs, making only 3 small stops on the way to eat. The wind was so strong that we thought several times that we would turn around and go back. But we did not. The view from the top was uplifting but could not be enjoyed for long because of the heavy wind. Again, there is one mountain peak on my list where I definitely want to return back with warm weather.

Where have we been:

Day 1 - Atlantic Road Trip & hiking to Sjurvarden 667 m.a.s.l. The top of the mountain was inside the cloud. Due to the bad weather, strong wind and fog, we only came on the half way up to the "stein hytta" or stone cabin, where we were eating our lunch. On the way down the Sun came out again and trip went on by driving to Atlantic Road and visiting the sharming old fishing village Bud. The fishing village has a rich history, and in the 16th century Bud was one of the largest trading venues between Bergen and Trondheim. 

Day 2 - hiking to "Ski hytta" 150 m.a.s.l. close to Molde city center and walkin in the forest.

Day 3 - Troll Church 484 m.a.s.l. Marble Cave hiking and swimming in the mountain lake. 

The Troll church consists of three exciting limestone grottos with underground streams and waterfalls. The two lower grottos have beautiful waterfalls that cascade 14 metres down into a white marble pool. The uppermost one consists of long underground passages. On the surface to the west of the uppermost grotto there is a fishing lake with white marble "jetties". The mountain behind the Trolls' church is very distinctive, with jagged points and spires.

Day 4 - Drive to Troll Road and hiking up Kløvstien 858 m.a.s.l. 

Trollstigen – The Troll’s road – is an impressive piece of road building where the road snakes and climbs its way up and up along steep mountainsides. Every bend has its own name, most of them named for one of the foremen that led the construction gangs that built the road. The bends and curves bear witness to the skill of the constructors, built up on the base rock of the steep mountainsides, or hewn by hand into the mountain itself.

The road is narrow with a gradient of 9 %, but passing pockets have been incorporated and traffic normally flows without problem. The longest permitted length of vehicles is 13.1 metres.

Trollstigen, with its characteristic waterfall, Stigfossen, is encircled by mighty mountains, reaching an impressive 1600 masl. 

Kløvstien is an old path connecting Romsdalen and Sunnmøre, used by traders for centuries. This path has been an important fairway for the settlers on the other side of the mountian, who travelled to the market place in Romsdalen.

Day 5 - Romsdalseggen hike 1200 m.a.s.l.  11 km

From the ridge, you can see the majestic Trollveggen cliff, surrounded by a number of well-known mountains. Romsdalseggen ridge is one of the most spectacular backdrops in the world, not far from the mountaineering capital Åndalsnes.

The stone cabin Ottarbu is situated on Nesaksla, where you can seek shelter if necessary. The last section down the Romsdalstrappa rock steps back to Åndalsnes starts here. This section is relatively steep. Rampestreken viewpoint is a must for photo opportunities. 

Dovrefjell National Park is the only place in Norway, and one of few places in the world, where you can experience the majestic muskox. The Muskox is considered to be a peaceful animal, but you will be advised to keep a distance. A muskox safari gives you a unique opportunity to see the muskox at close range. 

The musk-ox trail opened in 2017. When hiking along the path, you might catch a glimpse of the mighty animals. You can choose a roundtrip of various lengths, from 4,5 kilometers to 15 kilometers. 

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