Hi, I’m Bettina. What I'm working on : Forget to slouch. Relaxing is freedom. Choose life.

Articles in “Active Hands Yoga”

Join me in a Try Vegan challenge!

Vegan Lisa Simpson Dreaming of Chicken

Why try vegan?

  1. Eating more vegetables and fruits is good for your health—less saturated fat, less food poisoning, more nutrition.
  2. Eating vegan saves animal lives and reduces their suffering, and more.
  3. Eating vegan is good for the environment—saving water, land, fossil fuels, topsoil erosion as well as less pollution, and more.

For me I want to eat vegan to save animal lives, following ahimsa. As Patanjali—the most quoted Sanskrit writer on yoga—described yoga, there are guidelines for personal conduct called yamas in Sanskrit. The first yama is ahimsa, a Sanskrit word that means non-harming or non-violence. What could be more violent than eating death? What could be more harming than eating the unborn children of chickens or stealing milk from cows and, as a by-product of the dairy industry, putting baby male cows in cages to become veal because they can’t produce milk?

Why now?

Summer is the best time to try eating vegan, because there is an abundance of fresh fruits and vegetables. Especially in August, you’ll have the cheapest and freshest fruits and vegetables.

Why one month?

To get used to a new habit, we need at least 21 days or 3 weeks. Because in this challenge I ask for the smallest step possible of committing to a vegan lunch during your work week, I’m extending the time frame to a month, so we’ll have 20 workdays of vegan lunches.

Why just one meal?

Whenever I try something new, I start with baby steps, small commitments that I can keep. Changes in behavior are more sustainable if you can be consistent with one small thing rather than try to make a huge change on many different fronts at once. Small wins keep you motivated, whereas falling off track discourages you. So I suggest just eating one vegan meal a day, and you can be less mindful of your other meals.

Even one vegan meal per day means something for the animals, your health, and the environment if you consistently do that over time. A vegetarian saves one animal a day, conservatively calculated, so eating vegan for a third of your meal means that every 3 days you save an animal. That means, if you eat a vegan meal for 20 days, you’ll save about 7 animals. Not bad!

Why lunch?

One of my biggest excuses for not eating vegan has been the social aspect. I love breaking bread around a table with other people, especially strangers, but I hate it when the discussion turns towards why I eat the way I do. People always feel uncomfortable, either defensive or else offensive. Neither makes a happy meal.

So I ask you to commit to one meal where the social pressure is off, and you can choose what you eat without worrying about others’ reactions. For me, my least social meal is lunch, as I socialize most with others during dinner.

For the month of August, we will challenge ourselves to eat lunch Monday – Friday that is:

  • vegan
  • cheap, i.e., no overly processed fake dairy / meat ingredients
  • 30 minutes or less to prepare
  • tasty
  • easily packable to travel to the office

Let’s do this together!

Together we can make a difference. And habits are better built with support. Therefore, I invite you to join me to pack a vegan lunchbox for a month.

The challenge will be as much for you as it is for me, because I’ve tried eating vegan a few times and have always failed over time. My excuses are endless. I need your help to stay on course.

Starting August 1, 2012, I will start posting recipes and ideas about quick and cheap vegan lunches, and we will discuss and share our experiences in trying to implement them. Because it’s not just about the recipes, it’s about sticking to our commitments.

I am always open to your input, and I will be adding your suggestions to the posts, so that they can become a resource for anyone attempting to try vegan.

If you are interested in writing a guest post about trying vegan, I would love to have you! Contact me to discuss the details.

Try Vegan for a Month Challenge

How to take part in the Try Vegan challenge

  • Take the Try Vegan pledge by signing your name in the comment section below.
  • Spread the word; tell your friends.
  • Post the Try Vegan button above on your blog.
  • Participate in the discussions under each post in the challenge.
  • Write a guest post about your experiences in trying vegan.

Even if you join the challenge for a day, or just consider doing it, show support and sign the pledge!


Photo by the Simpsons from Ecorazzi ; Try Vegan design by my lovely graphic designer friend Nicolas Lecomte

How to easily bring Mobility to your Ankles

Very Fashionable Ankles in Heels and Hose


No one thinks about their ankles unless they have pain there. It’s funny that people love working on their abs, their butts, their arms, or whatever else you can show off, but no one really thinks about the ankle at all, much less working it…until it’s been hurt.

As your PSA today, I’m going to tell you that your ankle is critical to the health of the rest of your body. Your ankle supports 1.5 times your body weight when you walk.  When you run, your ankle supports eight times your body weight. If your ankle is weak, then you may experience knee, hip and back pain.

Watch the video below to learn one very simple, easy, and quick way to increase mobility to your ankles.


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Let me know if you have any requests for a short yoga routine and/or questions about yoga or meditation.


Signature from Bettina of Active Hands Yoga




Photo by New York Times

Guest Yogini : Vonetta of Yoga at Moses, Portugal

Yoga Retreat at Moses in Portugal

Do you ever dream about traveling around Europe for a few months without a schedule or a plan? Either alone or with your husband and kids?

Do you ever dream about quitting a life that doesn’t fit you and finding through serendipity an abandoned stone farmhouse near a pond surrounded by wooded mountains?

Do you ever dream of teaching yoga, growing your own food, drinking wine from your own grapes, and raising your kids in nature?

Do you ever dream about making your life and home a healing project?

Most people have some sort of dream like these. But they say—someday I’ll get around to that.

Today meet Vonetta. She’s living those dreams right now in Portugal as the founder / resident healer at Moses.

Yoga Teacher Vonetta of Moses in Portugal

Bettina of Active Hands Yoga : Tell me a bit about your project in Portugal…

Vonetta : We run intimate meditative yoga retreats from our home in the forests and mountains of central Portugal, known locally here as “Vale de Moses.” Moses being an old Portuguese word for a place of many millstones as there are a dozen or so old water mills along the river that runs through this land. Moses is also, providently, the name of our 7-year-old golden retriever, without whom we never would have found this place while on a family adventure round Europe in 2007. Our retreats here include a mix of daily dynamic Hatha yoga classes with massage and acupuncture treatments.

Moses Cottage for Yoga in Portugal

I know you found the abandoned farm so it was a mix of luck and desire that you ended up there, but why Portugal?

Why is one of those questions that perhaps can be best described as futile; I prefer to think about what happened to bring us to Portugal and encouraged us to stay. Enchantment would be the best word to describe our introduction to this fine country. We are a family and in Portugal there is space, time and respect for the family as a unit. We set out on our European motorhome trip with all our combined skills and experiences from our life in London, yet looking for a new way to raise ourselves as a family.

When we found this place, it seemed like a fairy tale. Young people in the local town said “Good morning” to us and tried to speak English at every opportunity. Old people bright and sparkly at 70, from day one kissed us on the cheeks, hugged us and welcomed us like long lost children. The people in the middle invited us to their homes and offered their friendship and time and taught us quickly how to speak their beautiful language. Of course, there are problems everywhere, and Portugal, like all of Southern Europe at this time, is under considerable economic and environmental stress.

Yet, there is a joyful steadiness about Portugal. Grandchildren still return to the hills each autumn to pick their grapes to make wine and pick their precious olives for the tastiest of olive oils. The landscape is breathtaking, expansive and elevating. We drink the finest purest water, breathe the freshest most fragrant forest air and live in the truly clarifying Portuguese light. Seemed like a good place to call home.

 Yoga Teacher Vonetta of Moses in Portugal in Yoga Pose

If people want to start a yoga retreat / project like you, what should they do?

Practice, practice, practice and teach, teach anyone who wants to learn, teach when no one is looking and no one can hear you. Teach and practice, practice and teach. Live as if you are on retreat so you can feel what it is like to relax in your environment and then be prepared to work hard on every level of your being. Let your ideas run like a constant stream in your mind and listen to yourself. Get rid of all activity which is superfluous to your business idea and focus. Keep your eyes open to your students and their needs and your business will refine itself along with you. My yoga teacher once said to me, “Running a yoga retreat is a lot like running a family.” The most important words in that sentence are running and running. If there are any mums out there looking for a way to develop their practice as a business, you are well on the way to understand the needs of people who will come to you.

 Family Yoga with Yoga Teacher Vonetta of Moses in Portugal

What were biggest struggles / triumphs in setting up your project?

As an overview of triumph and struggle, I am very proud of my family–we suffered a great deal to restore these stone houses in our valley, knowing nothing about building or forestry.  When we arrived we didn’t even speak the language. Our learning curve has been steep and continuous. Joshua and Eloise [Vonetta’s children] have always been wonderful at cuddling Mum and Dad when it has all felt too much. They are our biggest triumphs.

However, there are daily struggles and triumphs; some of them can be pretty dramatic.  One day I was alone here and the water tubes burst open, while, as fate would have it, our phones stopped working, and I simply could not figure out how to turn the water off.  With water gushing down the hillside, I was running back and forth trying to find a solution to the problem. Let’s just say I was well, stressed. I decided to sit on a rock and recognize that I was all alone in the middle of the forest, and I was the only one who could solve this problem. Just as I sat watching the water burst out of the tubes, a lovely Portuguese electrician just happened to pass by our home. It seemed he had come to check our electric cables after a storm. He looked at me, clearly stunned by my soaked appearance: mud- and sweat-streaked face with eyes wide open. I in turn managed to say, “Got a phone?” and with that I called my husband who told me where the off switch was, and the problem was solved.  Daily miracles which encourage us to continue with this monumental task are the triumphs we appreciate most.

 Yoga Teacher Vonetta of Moses in Portugal working the Garden

You say that your passion is healing. How do you see your entire project as healing? How is yoga healing? Do you see yoga and TCM working together?

In terms of the project, we arrived to a place [the stone farmhouse] that had not seen any significant development or human life for over 40 years. No one had built in the traditional mode of stone and clay for more time than anyone could remember. We arrived and simply began moving something, anything–mostly rocks, of course, and after a while of piling up those rocks and mixing clay, it became clear to me that wherever human beings are engaged in natural activity that utilized their natural skills they are acting as healers.  So, I guess you could say we are healing this landscape, healing the memories of the old folks here who have been delighted with our new youthful energy and keen interest in the way they live in our desire to live here. This is the larger sense in which human energy can be vastly healing; it is natural for the human being to heal. It is our conditioned competitive thinking that causes such hurt and suffering. Healing is our natural innate instinct.

Vonetta of Moses Practicing Yoga

There are many technical reasons why yoga is good for your entire organism. Yoga is profoundly emotionally balancing. For many of us it is our emotions that invite illness on the mental and somatic level. For those of us working out life as we go, yoga heals you just because it makes you feel good! That is better than feeling emotionally, mentally or physically unable to enjoy your life and that, therefore, is all you need. You wake up in the morning early before the hectic nature of your day has turned itself on, enter your private quiet space set aside for the purpose–and it need only be a small space, place yourself on the most simple of surfaces–a mat. Maybe you are a little lethargic, but as you begin to tune into your breath, the body begins to awaken and move a little at first and then more and more. By the time you have finished practice, you feel great.

Healing is simply moving from a place of feeling worse to feeling better. Yoga does that. You simply feel better. It is also possible to have significant revelations about yourself and situations in your life after yoga practice, as the outer world is quieted and you move towards your inner experience.

Yoga Students in Cobra Pose

Many students begin just for the posture and practice. As they become more in love with this expression of meditative movement, they often seek to make more informed choices about their health, the food they eat, their lifestyle, their relationships. They begin to see more clearly.

The best thing about yoga is that your body already understands it, rather than learning it. It is simply a process of remembering what it was like to be a child rolling around on the floor exploring your fascinating human body and infinite mind, just because you have them, without judgment or speculation on the nature of your body or your breath or your mind–a spiritual practice that avoids judgment. That is powerful medicine.

I find that yoga and Traditional Chinese Medicine make a very special combination. Without becoming too involved here, I have found that the pulse and tongue and Qi stimulus of people I have treated are considerably more balanced after a yoga practice. Our guests have reported profound feelings of relaxation and well-being after a yoga practice followed by acupuncture; furthermore, the results seem to last longer. The same is true of massage clients who practice; they have less muscular tension and are, therefore, a little more able to relax deeply. When they come for a massage, often half the work of relaxation has been completed by themselves through their own yoga practice. I suspect if clients practiced Qi Gong, for example, one might find the same.

There are many paths, but ultimately they all lead to the same place, a sense of well-being that remains irrespective of life’s tribulations. We are not meant to live forever, but we are meant to live.

 Yoga Retreat Lake in Moses Valley of Portugal

Since I’m a yoga teacher, I’m most interested in the yoga aspect. If yoga teachers want to bring their students to your retreat, what is the best way to do it? As in, what do you do and what do the yoga teachers do?

Well, that entirely depends on the yoga teacher. Hopefully, he or she will teach safe and enjoyable yoga perhaps once or twice a day. I also expect yoga teachers to be available at times to their students during the week. Yoga is so much more than simple posture practice and sometimes students need to speak to someone, so empathy for the human condition is important.

We have had teachers that also bring their knowledge of music, art and poetry; some with a sense of humor; and others who are more serious and philosophical in their approach. While other yoga teachers are here with their students, I am quite happy to simply offer massage and acupuncture treatments as and when required.

Yoga Retreat Terrace in Moses, Portugal

In your experience what needs to be in place for a good yoga retreat? 

Good food; kind, compassionate people to prepare a space for others and hold that space; and a joy for movement. A beginner’s heart and an open mind for every visitor to your retreat.

Basket of cherries and wine at Moses Yoga Retreat in Portugal

How do you find the yoga teachers / students / gardeners who come to your place?

So far people have found us largely through the internet via our website at www.yogaatmoses.com, Facebook.com/valedemoses or our blog at welovemoses.blogspot.com. They contact us, and we start a conversation.

What’s next for you? How can people get in touch with you if they want to teach yoga at your retreat?

I am presently refining my practice after four years of building work and enjoying being a Mum and running our retreats. We are still clearing our land from the huge restoration and landscaping process. At present, we are also remodeling the last of our stone cottages and designing a new yoga shala to be ready for 2013, so it is always “go, go, go” for us, but thankfully at a measured and yogic pace. For our 2013 season we will have accommodation for 10 students plus a teacher. If yoga teachers can contact us before October of 2012, we will be able to include them in our 2013 season which will run from April until October.

I find Vonetta’s story really inspiring–that another world, another kind of life IS possible.

And you? What’s your dream waiting to be made real? Let me know in the comments below.

Signature from Bettina of Active Hands Yoga

Photos by Vonetta and Andrew Winter

My Gratitude for Yoga Teachers

Eka Pada Rajakapotasana - One-Legged King Pigeon Pose I


Even though I practice yoga mostly at home and strongly support my students to do so, we all need a yoga teacher.

We all tend to get used to a certain habit of doing things that may or may not serve our bodies.

Maybe this way of doing things once served us, but it no longer does, like an old sweater we’ve loved to death and is now coming apart at the seams, too small, and no longer represents our true style.

It takes an outside perspective to challenge us on our habits. For your yoga practice, this is your teacher–someone who watches you with no judgment and only wants you to try another, and perhaps better, way.

Watch the video below to learn what habit I’ve had for the last TWELVE years of my yoga practice that I recently learned to see with new eyes, thanks to a discerning yoga teacher.

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1. Bring your attention to all parts of your body after you practice. Notice where you may still feel tight or somehow stuck.

2. In your next yoga class, ask your yoga teacher to give you feedback about this part of your practice.

For example, if your wrists hurt, are your hands not aligned every time you come into downward-facing dog?

Your teachers’ outside perspective can help you unlearn habits that don’t serve you (anymore).

Let me know if you have any requests for a short yoga routine and/or questions about yoga or meditation!


Signature from Bettina of Active Hands Yoga




Photo by David Martinez via Yoga Journal


Yogis Talk Radio Show : Monica Bloom of Hey Monica Bloom


Vata Pitta Kapha Ayurvedic Lotuses


Have you ever heard of Ayurveda? It’s a sister science to yoga whose name literally means “knowledge of life.”

Ayurveda is now used mainly as a holistic healing method, whose overarching goal is staying in balance with the nature around us and with our inner nature.

According to Ayurveda, nature and we are all made up of different combinations of five elements–earth, water, fire, air, and ether. Our internal combinations of the elements determine what energy rules our body and mind. These energies are called doshas, of which there are three : vata, pitta, and kapha.

Ayurveda Is all about You

Since these doshas affect our personality and our health, knowing your dosha would help you know what food, exercise, working environment, schedule and so on would give you the best physical, mental, and emotional health.

For example, if your dominant dosha is fiery and sharp pitta, then you need to calm and cool down to balance it out.

On the other hand, if your dominant dosha is energetic and scattered vata, then you need structure and grounding to remain balanced.

If you’re slow and steady like an elephant, as a kapha you need get moving and eat light foods.


Monica Bloom of Hey Monica B


To learn more about Ayurveda, listen to my interview below (or download it) with Ayurvedic consultant Monica Bloom of Hey Monica B to find out:

  • what doshas are, Ayurvedically speaking
  • how to figure out your or other people’s dosha through what you/they look like
  • how to identify other people’s dosha through their emails in less than five minutes
  • the best way to communicate as a yoga teacher with each dosha type to address their learning styles


Want to learn more about Ayurveda? Here are your ACTION STEPS:

  1. Find out what your dosha type is by taking Monica’s dosha test.
  2. As Monica mentioned, summer is pitta season. Find out more about how to stay cool in the summer in her free magazine Seasonal Bloom for Pitta. This also applies to pitta people.
  3. If you’re a kapha, check out her Seasonal Bloom for Kapha.
  4. If you’re a vata or know a vata, download the comprehensive guide to vatas.
  5. Learn more about ayurveda through Monica’s radio show archives.


Do you have any specific questions for Monica? Then get in touch with her through her website and blog Hey Monica B. She loves hearing your feedback!


As for me, I’m curious–what dosha are you?

I’m definitely a pitta and still figuring out if I have some vata or kapha in me…if you know me, what dosha do you think I am?

Let me know in the comments below please!





Photo and illustrations by Monica Bloom

Free Pop-Up Yoga Class at the San Francisco Airport Yoga Lounge

New York Times Yoga Airport


So I’ll be transiting through the San Francisco airport–SFO–for about 8 hours on Wednesday, July 11.

It’s about enough time to pop out to the city for a meal, but not much else.


SFO Airport Yoga Room


Thankfully, SFO recently opened a yoga room (see above), so I’ll be checking it out and doing my own practice there. It looks a bit corporate, but there seems to be free yoga mats.

If you join me in July, I’ll lead a free yoga class or private for you…provided that you follow the yoga room etiquette below. Get in touch with me to let me know.

SFO Airport Yoga Room Etiquette


How do you relax when you travel? Share your tips with me in the comments below.


Signature from Bettina of Active Hands Yoga









Photos from top to bottom by Ben Garvin for the New York Times, YogaDork, Larah of the Pollen Path

How to Dress for Yoga Class during your Work Lunch Break

Fashion Yoga Pose


As comfortable as yoga pants can be, maybe you don’t want to wear them to work–at the very least, you don’t want your co-workers to be able to check out your yoga butt, right?

So if you go to yoga before, after, or in the middle of your work day, you’ve probably wondered how to integrate your yoga clothes and your work clothes.

Unless you work for a very young start-up or are an artist, where you can wear whatever you want.

Watch the video below to see how I integrate my yoga clothes into my work outfit.


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What do you wear to yoga class when you’ve got to look professional too?


Let me know if you have any requests for a short yoga routine and/or questions about yoga or meditation.


Signature from Bettina of Active Hands Yoga




Photo by Vogue Italy

How to Transform your Tongue into an Air Conditioner

Tree Lung Breathing

It’s summer in Berlin, even though the weather isn’t quite hot here yet.

Nonetheless, when the heat does turn on, sweating through a yoga class could feel like heating your body too much.

To address overheating, two yogic breathing / pranayama techniques called sitali and sitkari use your breathing to cool your body down. Not only do these two breathing / pranayama techniques cool your body down physically, they also cool down any heated emotions you may have, like anger or resentment. They both calm the mind, cool the body, and lower blood pressure.

The first breathing / pranayama technique sitali asks you to sip air through your rolled-up tongue. If you can’t roll up your tongue like a straw, the second breathing / pranayama technique sitkari is when you suck air through your teeth.

Watch the video below to see how to practice these two cooling breaths.


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ACTION STEP : The next time you feel overheated either physically or emtionally, try a few rounds of sitali or sitkari breaths as I show you in the video above.

If you feel light-headed, dizzy, or in any way uncomfortable during these breaths, stop and breathe normally for several rounds. Begin again when you’re ready.


Let me know if you have any requests for a short yoga routine and/or questions about yoga or meditation!


Signature from Bettina of Active Hands Yoga




Photo by Jamesdguy

Wanted : Guest Posts about Yoga!



Currently I’ve been publishing an interview for Yogis Talk the first Friday of the month and Q and A video posts on the second and fourth Thursdays. When I have something written to publish, that comes out on the occasional Tuesday.

I realize, however, that I’m gifted by a wonderful community of awesome yogis, and so I’m opening up Active Hands Yoga to the community to share their valuable wisdom and experiences. Are you a yoga teacher or a yoga student? Or just yoga-curious?

I’m specifically looking for….

* …”My Favorite Asana” posts where you tell us your favorite asana and why, especially if you have a story

* …Real Life Yoga Style Icon where you show us with photos or videos how you dress for yoga class and your daily life

* …‘Traveling Yogi’ posts where you share your experiences in a yoga ashram or meditation retreat

* …any other guest post (it can be written, video or image-based) that my readers’ll love….

As long as  you have something valuable and unique to share, you’re so welcome here. And it’s so easy!

To submit a post, please email me at info at activehandsyoga dot com, and tell me what you’d like write / film / interview about. After you submit an idea, I’ll work with you to create something that works well for our readers and for you. As necessary, I will also edit the piece with your feedback, so we can all be 100% happy about our work together. For more information, I’ve created some submission guidelines for guest posts here.



Photo from 7ustaGirl

Stressed? Here’s how I deal with intense negative emotions


Now that I’m going through some life changes, I’ve been dealing with lots of stress and anxiety about them. You’ve been there, too, right?

We all know that it’s totally normal to have some stress and anxiety about changes, but it’s still an uncomfortable phase to get through.

Here’s how yoga helps me get through it…


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1. If you need a way to get back into your body without making it to a yoga class, download my free 7-minute mp3 to relax through yogic breathing by going here : http://activehandsyoga.com/stop-stress-and-anxiety-by-spending-just-7-minutes-a-day-on-relaxing/

2. Help me out! Tell me in the comments section what you do to deal with stress and anxiety in a healthy way.


Let me know if you have any requests for a short yoga routine and/or questions about yoga or meditation!


Signature from Bettina of Active Hands Yoga