Sea, Like Never Before. Pullman Maldives Maamutaa

Sea, Like Never Before. Introducing the Aqua Villas at Pullman Maldives Maamutaa

Pullman Maldives Maamutaa Resort, on the Gaafu Alifu Atoll has officially opened its two new Aqua Villas.

The Aqua Villas, at 1,216 square feet, have two bedrooms - with one submerged beneath the turquoise waters allowing guests to see the island’s vibrant marine life and endless coral reef. Guests can discover the magic of the ocean whilst enjoying the stylish comfort that Pullman Maldives Maamutaa Resort has to offer. The Aqua Villas are a rarity in the Maldives and Pullman is proud to be a leader in immersive travel for this destination.

The villas’ design stands out, with the focus placed on marine life. Not only is there an aquarium as a bedroom - which provides an open view of the living creatures - but there is also a private infinity pool,a second bedroom looking out across the ocean, and a beautiful open-air bathroom.

and rejuvenation and these moments are something to share with the world. The villas offer the chance to enjoy the serenity of diving, without the need for a tank.

The villas are in a prime position to watch the sunrise and are only a short walk away from Sol Rising - the resort’s sunrise bar serving breakfast and fresh juices. Complete with a large swimming pool, also facing east, it is the perfect location to relax in the early hours.

Pullman is a great believer in balancing work and play and over at Pullman Maldives Maamutaa Resort there is so much more than just sitting back, sleeping and taking the odd selfie. The Aqua Villa Experience nurtures childhood curiosities and brings them to life. It is the perfect balance of both play

Book a night. Or three. Or five. Be one of the few people in the world to have a favourite underwater bedroom. The Aqua Villa Experience by Pullman Maldives Maamutaa Resort brings the underwater to life in more ways than one and, with the resort’s generous all-inclusive offering, this might be more possible than one might believe.

For more information, please visit www.pullmanmaldivesmaamutaa.com.

LIFE & LIVING Maximizing Family Time 5 tips for spending more time with loved ones

Now as much as ever, close family ties can make a significant impact on young lives. Constantly emerging technology sometimes limits personal interaction, while many school-age children experience unprecedented stress levels.

Building strong connections with trusted adults can give kids a sense of security and a better foundation for achieving their potential. Make spending time together a priority with these engaging activity ideas that allow the whole family to get in on the fun.

Plan a Movie or Game Night Kids thrive on routines and clear expectations, so a regular special event like a movie or game night can give them something to anticipate each week. Watching TV at home may not be a novelty, but you can make it an occasion to celebrate by adding special touches like dimming the lights to mimic a theater, pulling out cozy blankets and preparing popcorn or other treats. If you opt for game night instead, keep the enthusiasm strong week after week by creating long-range tournaments or allowing kids to rotate game selection privileges.

Read Together Sharing books together not only creates an opportunity for bonding, it’s a way to give your child an academic boost outside the classroom. Studies show that daily reading promotes literacy, helps kids build their vocabulary and improves overall academic achievement. Also, the benefits don’t end with elementary-age children.

Parents can connect with older kids through books that carry important lessons about life and relationships. Reading books individually then coming together to discuss them, similar to a book club, can provide the chance for thoughtful talks about difficult topics. For example, “Regretting You,” from bestselling author Colleen Hoover, explores a tumultuous relationship between a mother and her daughter who must turn to one another when a tragedy shatters their lives. Find more information on the novel at amazon.com.

Cook Meals Together Eating together is a goal for many families, but preparing meals together takes those benefits even further. Engaging kids in meal preparation creates a sense of cooperation and instills pride for a successful project. It’s also a chance to share family traditions and pass on recipes that have traveled through generations.

Enjoy a Craft Day Kids need the chance to let their imaginations soar, and arts and crafts projects can provide the perfect outlet for creative expression. An art session may be as simple as enlisting everyone’s help to make decorations for an upcoming event. Another thoughtful way to channel all that creative energy: have little artists make cards to deliver to a local senior or retirement community. Take a Trip Discovering new places is an exciting way to create shared memories. A trip need not be costly or even far from home. Even a day trip to explore a new community nearby can provide a natural setting for the whole family to connect and form lifelong memories.

No matter what activity you choose, investing in time together strengthens relationships so kids can flourish with the confidence of a support system behind them. Courtesy of Family Features.

15-Minute Morning Yoga Routine for Beginners Written by Aleksandra Slijepcevic

Is this usually how your morning begins? You hit snooze, roll over a few times, and groggily wake up and stumble your way to the coffee pot; or maybe you get woken up by kids, pets, or significant others who are running late and have now jolted you wide awake into a frenzied panic…

It seems as though our morning routines are hardly as gentle as we’d like them to be.

A part of that is natural – we have real lives to live, that often require practical solutions. We have families and jobs that demand our precise attention, and no matter how much we plan, there just doesn’t seem to be enough time in the day for everyone and everything, let alone yoga time or physical exercise.

In our effort to juggle all of the tasks a typical day throws at us, it’s not surprising that our energy may be low and our attitude about heading into our day may not be enthusiastic.

Fortunately, creating a morning routine doesn’t have to push all of our other priorities out of the way, nor does it have to mean that we’re sacrificing sleep time for waking up super early and getting in a morning yoga practice. Shifting our tasks around to find 15 minutes of free time can drastically improve not only our physical health, but how we take on the morning to seize the day ahead.

In the following sections, we’ll explore how to create a beginner’s yoga routine that is flexible enough to accommodate any schedule and yoga physical ability.

This can also be a space in your office or hotel room, if you’re traveling. Creating a morning routine doesn’t have to anchor you to a house. It should be flexible and simple enough for you to take with you wherever you go.

Starting your day off in silence can mean the difference between a day that is running you, or a day that you run yourself. It allows you to sit with your thoughts and feelings upon waking up, and decide which ones you want to take into your day, and which ones are not going to serve your tasks and goals.

Find a space that is quiet enough, and where you can be alone. Turn off your phone or put it on silent if you know you’re going to be disturbed or distracted.

And when you’re ready, sit comfortably – either on a yoga mat, bolster, or a chair. If you’re sitting cross-legged on the floor, prop yourself up so that your hips are higher than your knees, to ensure that your spine is long and straight.

Close your eyes, rest your hands in your lap or on your knees, and tune into your breath, consciously. Notice how the inhale fills your belly and lungs, and rises up into your collarbones as you sip in as much air as you can; at the top of your inhale, gently pause. When you’re ready, ease into that exhale and notice how the lungs let go and the belly pulls in. Your only job here is to notice this breath cycle, over and over again.

If thoughts come in, as they naturally will, just acknowledge them. Say hello, and maybe even a “Good morning,” and then let the thoughts go, and return to your breath.

You can set a timer for 5 minutes, and just soak in this silence and breath awareness before anything else comes into your day. If an intention arises – a word or phrase that you think you’d like to take into your day ahead – say it gently to yourself and then open your eyes, when you’re ready.

2. Do 2 Rounds of Surya Namaskar, Sun Salutations

Sun Salutations are repetitive in nature, as they allow us to not only feel our body in space and movement, but also to help us sync the movement with the breath. These postures in unison also help us energize the body and the energy, or prana, flowing through it.

You can continue your yoga practice in the same space in which you found your morning silence. If, however, you need to change spots, feel free to do so.

Unfurl your yoga mat, and step to the top, standing tall and proud with feet hip-width apart in Tadasana, Mountain Pose. Tuck your tailbone gently, as your belly slightly engages, and your chest opens. Bring your chin slightly down and back, to open up the back of the neck, and let your hands come down by your sides, with your palms open to the front of your space. Take a deep breath in and out, rooting your feet down, like tree roots.

On an inhale, reach your arms up overhead, gazing up if comfortable, and as you exhale, begin to hinge from the hips as you swan-dive down to a Forward Fold.[5] Allow your neck and head to loosen as your upper body hangs here, and root your feet down into your mat to keep stable.

On an inhale, hinging from the hips, rise up into a Flat Back, pulling your belly in toward your spine and keeping your neck long, as your hands rest on your thighs or hips; as you exhale, bring your palms down and step back into your first Plank. Take a deep breath in as the core and glutes engage, and on your exhale, lower your knees and come all the way down to your belly, with your core still engaged and your elbows pulling to the midline of your body.

Keeping your palms down and legs together, inhale to rise up into Cobra Pose, and as you exhale, lift up onto your hands and knees, and make your way into your first Downward Facing Dog. Down Dog is a great pose for lengthening

and stretching out those waking-up hamstrings, so bicycle-pedal out your heels to get into this stretch a bit more.

Keep your gaze between your feet or in the center of your mat, depending on what feels good for your neck. Stay here for 3 to 5 deep breaths.

On your next exhale, begin to walk your feet up towards your hands, coming back into that Forward Fold that we did at the beginning of this sequence. Hang there with your head and neck heavy, and maybe take opposite elbows and sway here gently side to side. You can always bend your knees as deeply as you need to here, if your hamstrings are tight.

Take a deep breath in, sending that energy to the back of your heart, between your shoulder blades, and on your exhale, like a rag doll, begin to curl your way up to standing. You may use your hands to walk them up your legs and back up to standing, but do keep your core engaged as you rise. Feel each vertebra, as they stack one on top of the other, re-building the spine as you go. Make your way back into Tadasana, Mountain Pose. Repeat this full sequence one more time, following your breath as you move.

3. Do Warrior 1 and Warrior 2 Standing Postures

Coming back into Tadasana, Mountain Pose, from your Sun Salutations, step back long onto your mat with your left foot, preparing for Warrior 1. Point the left toes to the upper-left corner of your mat, so that your foot is turned out, and bend into your right knee. Keep the bend at a 90-degree angle, or if you’re nursing a knee injury, back away from the bend slightly.

Make sure your hips are as squared as they can be to the front of the mat, and look down at your feet and imagine you’re standing on railroad tracks. This will mean that your stance is wide, giving your hips enough space to rotate. Reach your arms up overhead, biceps by the ears, or bending your elbows and creating “goal-post” arms if you need some more shoulder space. Looking upwards is optional. Tuck your tailbone and engage your belly, as you find 3-5 breaths here.

Photo by Alexy Almond

On your next inhale, bring your palms to touch at heart center. As you exhale, come into your Warrior 2, by adjusting your back left foot to have the toes point out straight to the left, with the pinkie-foot side paralleling the back of your mat. This will ensure that your hips are now able to splay open to the left a bit more. Keep the bend in your right knee, and extend your arms long to the front and back of your mat, palms facing down. Rest your gaze over your front middle finger, or if better, look out towards the left with a bit more neutrality for your neck. Take a peek at your right big toe, and make sure you can see it. If not, gently nudge that right knee a bit more over to the right. Find 3-5 breaths here.

Photo by theformfitness

On your next exhale, cartwheel the arms down to the mat, as you step back to your Down Dog. Take a deep breath in, and on your exhale, walk your feet up toward your hands, and make your way back to Tadasana, Mountain Pose. Repeat this sequence on the other side, stepping back with your right foot.

4. Find Balance in Vrksasana, Tree Pose

Come back to standing in Tadasana, hands on your hips. Shift your weight to your standing left foot, as you begin to lift and bend the right knee. Square your hips, and root that left foot down into your mat, engaging the left glute muscle.

With your breath, begin to open the right knee to the right side, giving that right hip space to expand; when you’re ready, place the sole of your right foot on the inside of your calf or thigh. If you need extra support, place it against your ankle, with the right toe down for more stability. Leave your hands on your hips, or lift them up overhead to grow your branches. Rest your gaze and find your breath for 3-5 cycle. Repeat on the other side, lifting and bending the left knee.

Photo by theformfitness

Photo by w

5. Stretch with a Reverse Namaste

Come back to standing in Tadasana, this time, with your hands back behind you for either a Reverse Namaste or simply grabbing opposite elbows or forearms.

6. Open Your Heart in a Standing Back Bend

Stand tall with your tailbone tucked, and take a deep breath in, feeling the opening of your chest and shoulders. On your next exhale, lift up through your sternum and hips, as you lift the heart up and back towards the sky.

Keep your gaze wherever is comfortable for your neck. If you are in a room, it’s helpful to keep it where the wall meets the ceiling. It’s more challenging to take deep breaths in this pose, so focus more on the exhales.

This posture is beautiful in releasing what no longer serves us, so let that surrender happen through your exhales. When you’re ready, keeping your core engaged, slowly make your way back to standing, with your head coming up last. Take a moment to center your balance, before moving on.

7. Prepare to Have a Seat and Come into Savasana

Slowly come down to have a seat, and roll down onto your back until you’re laying flat.

Grab a couple of yoga blocks or pillows, and bring the soles of your feet to touch, as the knees come out. Place the blocks or pillows under your knees, and rest your head and shoulders down on the mat.

Close your eyes and rest your hands on your belly to feel the breath coming in and out. Close out your practice here in Savasana, and stay for as long as you’d like.

Final Thoughts

A morning yoga routine doesn’t have to overwhelm your schedule or take too much time out of your morning. This sequence brings you back into tune with your breath and your body, and you can practice it anywhere for 15 minutes to energize and empower your day ahead.

About the Author:

Aleksandra Slijepcevic is an accredited and certified Vinyasa Yoga teacher, known for her authenticity, humor, and real-life approach to the body-mind-spirit connection in what she’s coined as “YogaSouhl.” She is a Croatia native living in the United States since 1998, where she graduated from Towson University with a Master’s Degree in Professional Writing, before obtaining her yoga certification under the tutelage of One-Yoga’s Susan Smith.

Since 2015, she has contributed content to a number of platforms, including Elephant Journal, Elite Daily, and Sivana Spirit, on the topics of yoga in the real world, as well as spirituality and self-development in the age of anxiety and depression. She regularly contributes to Lifehack, and is the founder of a free online publication for eager creatives, Souhl. She is the host of a number of meditation sessions on Insight Timer, and she teaches regular classes in brick-and-mortar studios around the world. Check out Aleksandra’s schedule to catch her in a studio near you!

To learn more about Aleksandra and follow her classes, please visit her website at www.aleksslijepcevic.com. *The post appeared first on Lifehack.

9 Quick Relaxation Techniques How to Relieve Stress:

Written by Aleksandra Slijepcevic Photo by Artem Beliaikin

According to The American Institute of Stress, finding one single definition of stress is difficult, since everyone experiences it in their own way.

We can reference the age-old Epictetus quote that says, “people are disturbed not by a thing, but by their perception of a thing.” If we subscribe to this ideology, we can see how the statistics for stress are on the rise, with the latest numbers averaging 70% of the United States population experiencing symptoms of stress. Not only that, but these symptoms have turned to physical manifestations in the body in the form of disease, as well as mental health disorders, such as depression and anxiety.

In our fast-paced world, finding stress is easy. With too much going on, and too many tasks to handle, stress is the simple by-product of having too much on our plate, with not enough hours in the day.

The leading causes of stress have become work/ career, money, and the future of the world (whether politically or socially within local communities). Stress at work has become the unfortunate driving force, with an estimated 80% of workers reporting a stressful work environment.

When we’re feeling stressed, there are a number of physiological changes that our body undergoes: headaches, fatigue, aches, pains, digestion problems, insomnia, increased blood pressure, clenching of jaw, tightness in the muscles, and many more. Likewise, we develop emotional and mental symptoms, as well, such as agitation, low energy, racing thoughts, anxiety, depression, and panic attacks.

Thankfully, with a plethora of external research on the subject, stress management has become a priority in balancing work, life, and anything inbetween. Major global economies, corporations, and organizations have shifted their approach to how we view stress, therefore creating more holistic work-life environments that aid in stress relief. So how can you relieve stress with a few simple techniques?

1. Find Time to Exercise During Your Day Exercising doesn’t have to take up hours of your time. We may not all be able to make it out to the gym or to a class for a couple of hours every day, but finding moments in your day in which to prioritize movement is a great way to begin the habit.

Write in a time on your calendar to take a cardio class at your local gym at least once per week, and commit to that time. Drive straight from work if you have to, therefore eliminating the temptation to stay home.

Take a walk during your lunch hour, instead of just working through lunch. Set up alarms and reminders on your phone to keep you accountable.

2. Stay Hydrated with Healthy Fluids We may need a couple of cups of coffee to get us started in the morning, but that addiction has its ups and downs. Did you know that large amounts of coffee during the day elevate your cortisol levels, much in the same way that stress does?

Choosing to cut your day’s fluids with water, herbal tea, or sugar-free smoothies or juices is a good way of balancing the energy you get from food.

3. Leave Your Work at Work So often, we take our projects and tasks home with us after a long day’s work. When those to-do lists cross the threshold of our home, we begin to lose the boundaries between being an employee and being a human being with a family, friends, and a social life.

Keeping those boundaries clear, and leaving work at work is a key technique in being able to enjoy the rest of your day, every day, to do the things that bring you joy, thereby reducing stress and leaving it at the door.

4. Make Time for Fun Whether it’s going out with friends to a movie once per month, or catching a game or a concert, having fun is something we often put off on the back burner.

How many times have you run into an old friend and suggested you meet up, and then never follow through? We’re all guilty of it.

Life gets in the way; but just like we can plan our entire work day, we can also plan time for unwinding and enjoying the simpler things.

5. Meditate Meditation is a fast-growing practice, and for right reason. Not only does it lower cortisol levels, which feed stress; it also promotes deep relaxation and rest.

You can meditate in the morning before your day begins, to set the tone for how you’d like to approach your day’s tasks; or you can meditate at night before bed, to ease your way into a restful sleep and detach from the day’s events.

No matter when you decide to practice, initiating it is the first step. If finding and going to a local meditation class isn’t accessible for you, tune into the many free guided meditation apps on your phone, such as Insight Timer, Headspace, or Calm.

You can also take a look at this guide: Meditation for Beginners: How to Meditate Deeply and Quickly

6. Carve out Time for Self-Care This could be your perfect time to treat yourself. Self-care doesn’t have to be expensive nor complex. It could be something as simple as taking a nice bubble bath at the end of a long day, or treating yourself to a picnic during the weekend. As long as it’s making time for yourself, it’s selfcare! Self-care not only alleviates stress, but also puts you back into the present moment, where you can enjoy the day and yourself without chasing future thoughts.

Try one of these 30 Self-Care Habits for a Strong and Healthy Mind, Body and Spirit.

7. Consider Supplements Even though most of our vitamins and minerals are derived from food, sometimes we need additional supplements to fill in the gaps.

Photo by Anna Shvets

Vitamin C and D are high in increasing our energy, especially in the colder months where the sunshine is low and citrus fruit is not always readily available.

Likewise, Omega-3 fatty acids that you would get from seafood and avocado have been proven to reduce anxiety by up to 20%, and they’re very healthy for your immune system and digestion.

8. Diffuse Essential Oils Our olfactory system – our sense of smell – plays a key role in how we can relieve stress. Think back on your favorite smell and how you feel when you notice it. There’s often a sense of immediate relaxation, as if tension is simply falling away.

Essential oils have long been used in aromatherapy to do just that, and these days, purchasing essential oils and diffusing them at home, in your office, or even in the car has never been easier.

Some popular scents that have proven to relieve stress and anxiety are lavender, sandalwood, jasmine, lemongrass, and rose, among others.

Aside from diffusing, consider topical applications on the inside of your wrists, temples, and soles of the feet, for a long-lasting, all-day effect.

9. Keep a Journal Another proven tactic for eliminating stress is to begin a journaling practice. Begin each morning by opening up your journal and doing a Thought Dump. This involves writing down anything that may be on your mind, whether it’s from the night before, or a thought that you woke up with. It’s also helpful to write down any dreams that you may remember.

The idea behind this practice is that once you dump out any thoughts that you may have, you’re clearer to prioritize your day. It’s almost as if you’re creating a new blank slate.

Additionally, writing down your thoughts allows you to process and analyze them from a detached perspective, without them festering and turning into stressful recollections later.

Learn more about journal writing: How to Use a 5 Minute Journal to Invest in Your Happiness

Final Thoughts With as much as we’re juggling in our everyday routines, stress is the unfortunate stalker lurking in close shadows.

We can give in to the stressful habits and patterns that keep us locked in physical and mental pain; or we can redirect our habits into something more productive, therapeutic, and healing.

Photo by Laryssa Suaid

Thankfully, with the resources and techniques at our disposal, those habits are much easier to implement than we think.

About the Author: Aleksandra Slijepcevic is an accredited and certified Vinyasa Yoga teacher, known for her authenticity, humor, and real-life approach to the body-mind-spirit connection in what she’s coined as “YogaSouhl.” She is a Croatia native living in the United States since 1998, where she graduated from Towson University with a Master’s Degree in Professional Writing, before obtaining her yoga certification under the tutelage of One-Yoga’s Susan Smith. Since 2015, she has contributed content to a number of platforms, including Elephant Journal, Elite Daily, and Sivana Spirit, on the topics of yoga in the real world, as well as spirituality and self-development in the age of anxiety and depression. She regularly contributes to Lifehack, and is the founder of a free online publication for eager creatives, Souhl. She is the host of a number of meditation sessions on Insight Timer, and she teaches regular classes in brick-and-mortar studios around the world. Check out Aleksandra’s schedule to catch her in a studio near you!

To learn more about Aleksandra and follow her classes, please visit her website at www.aleksslijepcevic. com. *The post appeared first on Lifehack.