Yoga Resources

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Because of lower back pain I become a yoga teacher

After many years of working at a desk as a journalist, I developed really strong lower back pain. Even one of the things I loved doing the most, which is dancing, caused terrible pain. I had to stop dancing for a few years. This was really hard as my social circle was mainly on the dance scene. It's not a

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Face Yoga weekly class

Did you know that we have 43 muscles in our faces? Learning how to move these muscles independently from others will tone them and help the skin glow. According to Ayurveda we also have 33 Marma points in our head and neck. Marma points are specific anatomical locations in your body through which the energy flows. Marma points therapy is

Happy Summer Solstice and International Yoga day

Yah! It is time to celebrate and recalibrate. The energy of the summer season, in particular, is the energy of fire. Fire element means rapid transformation. We all have an inner fire, which helps us to get things done and drive our lives. Our sunshine is located in our Manipura chakra (solar plexus chakra). For me, the energy of summer

Cooling Yoga – New moon yoga flow

Slowing down your yoga flow practice can help you have better introspection and feel the coolness in your body and mind. There are a few moon salutation variations. This yoga practice goes as follows: Mountain Pose → With a side stretch to the left and right. Goddess Pose. Extended Triangle. Pyramid. Wide leg forward fold. And repeat to the other

How to do Warrior I without hurting your SI joint

Warrior I pose, or Virabhadrasana one, can be a challenging asana or pose, as the hip is facing forwards, in the same direction as the chest but one leg is behind making you want to rotate the hip sideways. If done incorrectly this posture can cause pain in the sacroiliac joint. To avoid this, you need to find the right

Shining a light onto our shadows

On May 26, 2021, we'll have a total lunar eclipse. This is the second supermoon of 2021. Lunar eclipses take place when the Moon is full, and this full moon happens when the Moon is also near its closest point to Earth in its orbit, often called a “supermoon.” Unlike solar eclipses, which you should never look at, it’s safe

How to use props to support your yoga practise

Using props can boost your yoga practice and give you more confidence. We want to carry out our yoga practice with an intention of non-violence towards our body. Keep a curious mind and feel what's right for you. If you experience pain, the muscles will contract and you won't be able to stretch as you could do if there was

Bhramari breath, humming bee

The noise of bhramari’s buzzing can help with concentration and stop negative internal dialogue.

Ujjayi Pranayama – Ocean Breath

Ujjayi Pranayama (breath regulating technique) is a soft, whispering breath which you’ll also hear called ocean breath - or Darth Veda breathing ;o) The little snoring-like sound happens when the glottis is voluntarily closed and the air that passes through creates this shooting warming sound. During your Yoga practice, it's recommended that you use Ujjayi breathing, activating your throat banda,

Learn Alternate Nostril Breathing

Nadi Shodhana, also known as Alternate Nostril Breathing, is a powerful breathing practise with amazing benefits. Nadi is a Sanskrit word meaning “channel” or “flow” and shodhana means “purification.” Alternate Nostril breathing is primarily aimed at clearing and purifying the subtle channels of the mind-body organism while balancing its masculine and feminine aspects. It is pacifying for all three Ayurveda

Using Mushti Mudra to let go of tension

Mushti Mudra is the Fist. Bend your fingers inward and place your thumbs over the ring finger in both hands. The Mushti Mudra activates the liver and stomach energy promotes digestion and helps to cure constipation. The fist is interpreted as a sign of aggression and might cause a contra attack of aggression too. However, with practice, we can learn

Strengthen your wrists, working your core and spine

Bearing weight in our arms and hands can be challenging, however, it is important to do it to keep our muscles toned and our bones strong. This is super important if you work at a desk on a keyboard most of the day. To reap the benefits of this short sequence be mindful and committed to focusing on what you

Using bind to reach further into a pose

In yoga, we bind to be able to reach further by relaxing the effort on parts of the body. Bingin on a pose involves taking one hand/arm over one part of your body and holding it with your other hand or using a belt to bridge the distance and hold onto it. There will be one limb wrapped around the

Shoulder’s suppleness and strength

Using a chair a belt, and the wisdom of our bodies, we can bring suppleness to areas of our bodies that might have been forgotten. The shoulder is a complex joint in the body. The shoulder, the same as the hip, is a ball and socket type of joint, however, unlike the hip joint, where the leg bone fits inside

Playful Somatic Yoga practice

Somatic yoga practices might not use traditional yoga poses. Through subtle changes of the position of the body, I invite you to explore what's possible in this class. A somatic movement aims towards embodiment, finding out what range of movement we have, how do we feel in that movement or pose and what our own unique anatomy allows us to

Using a chair as a prop to release the spine

Chairs are an excellent resource to support our yin yoga restorative practice. From providing us with more lift to giving us a truly stable surface to practice with, you must befriend the chairs in your home. Why not get creative and try other things?

Standing Hand To Big Toe Pose

To achieve the full Standing Hand To Big Toe Pose -  or Utthita Hasta Padangusthasana in Sanskrit, we need to have the hip joint well warmed up, the legs supple and stretched and the arms also stretched and ready to hold and support. Your abs and hip flexor will also be working hard. It is a balancing pose as we

Yoga Nidra – Letting the seed from your heart blossom

“Sometimes there is a seed in your heart. It might feel like a stone, or like a bud ready to blossom. It might feel like a heavy little egg, and you have no idea what's inside. It might feel like a hard, burning ember. No seed is the same. But if you let that seed, that feeling-sound, take root, then

Moon Salutation or Chandra Namaskar

Moon Salutation or Chandra Namaskar, isn’t as well known as the Sun Salutation or Surya Namaskar. Possibly this is because it hasn’t been around as long. Moon salutations seem to have been a practice from the late 20th century.  However the Moon has been worshipped since time immemorial and it influences our crops, the tides of the sea and our

How good is your balance?

Each time you come into your yoga mat is different. Some days you will be centred and focus. Some other times you will feel all over the place. One of the points of doing yoga is to recognise what’s happening and realise that we have a choice. Your experiences are always unique, whether you are practising alone from watching a

How good is your balance

Each time you come into your yoga mat is different. Some days you will be centred and focus. Some other times you will feel all over the place. One of the points of doing yoga is to recognise what’s happening and realise that we have a choice. Your experiences are always unique, whether you are practising alone from watching a

YouTube Yoga, Join my channel!

I would love you to join my YouTube channel. Check the class themes below and try them out! Subscribe here: https://www.youtube.com/c/CheYogaGenyCaloisi

Yoga for your team

Yes, 2020 was no joke and all of the uncertainty that everybody is doing such a great job well to manage still gets to us. Working from home can be lonely and stressful in its own way – partners and children around, not having an exclusive space for our work, interruptions, etc. I bet chairs have taken a whole new

Transitioning from cobra to down dog

This yoga class is focused on a student’s request: ‘how do we transition from cobra into up dog without getting a twinge on the lower back?’. A great question and something that many people can benefit from learning correctly. Checklist: In Cobra 1- lay facing down and ground your lower body before extending into a full cobra. 2- engage your

Why do I always make time for Yin Yoga and Yoga Nidra

I first was introduced to Yin Yoga during my yoga teaching training in India. I never practised it before and in all honesty, the first time I did it it was very hard for me to calm down the mind and get to focus on the breath.  I loved a strong Ashtanga practise and the way it tired my body

After work Yoga

Do you feel that the days pass too fast, you are always working and you have no time to exercise? Or even no time for yourself? If you are managing a team I want to support you and your team with four weeks of fun simple, easily used yoga, meditation and relaxation sessions. Each session can be an hour, 45

Burn away trauma from the emotional body

Yoga Nidra meditation. Burn away trauma from the emotional body.

Savasana meditation by a clear water stream

Take twelve minutes time out with Geny’s Savasana meditation by a clear water stream

Colfe’s After School Yoga

This page is specially designed to provide support to Colfe’s teachers and staff members, providing recorded yoga classes. Times and commitments some times get in the way of attending to our own needs to exercise and de-stress. Please find here a half-hour yoga classes. As a bonus, you will also have access to a meditation that you can do laying

Yoga Nidra – a passage through the chakras to become a seed

Our energy body has seven centres of energy or Chakras. On this meditation, you will activate the chakras and gather all their energy on a beautiful seed that will provide you with a new start. Get in touch if you like the yoga Nidra meditations and you would like to do it live together: geny@cheyoga.co.uk

Yoga Nidra – Life and death

I invite you to lean into the dark magic of this season. Ponder about death and it meaning and feel it in your body with this Yoga Nidra meditation. Though this is a season of death and release, it is also a time that can encourage greater intimacy, a time in which to connect not only to those you love

YouTube Yoga, Join my channel!

I would love you to join my YouTube channel. Check the class themes below and try them out! Subscribe here: https://www.youtube.com/channel/UCsqZn8Cun6E4nuoEoS_xnZQ

Meditate using the mantra: Sat Chit Ananda

Sat Chit Ananda mantra evokes the bliss of pure knowledge and consciousness. Sat –  Can be thought of as absolute or pure truth. Sat also represents the eternal and everlasting, ‘that which never changes,’ our spiritual presence. Chit – Chit is related to awareness or consciousness, also interpreted as knowledge. Ananda – Ananda means bliss, happiness, or joy. It is

Tadasana – standing strong as a mountain

Tadasana is the start and end of our sun salutations. It is a basic Yoga pose that helps to cultivate a healthy and strong body.

What body are you wearing today?

Yoga and Ayurveda look at the human being as composed of five layers or Sheaths – or you could say we have five bodies. The outermost sheath is the ‘food body’, the physical body, the only layer that has an anatomical aspect. But, how about the other four? These five bodies in Yoga philosophy, form the books of the Upanishads, are called Koshas. The Five Koshas:

Yoga Festival – August 15th

The Yoga Festival, on August 15 th, will be a celebration of our resilience. Do you like connecting with likeminded people? Would you like to laugh out loud and share your experiences of the last few months? This year, we have been faced with situations that we would have never imagined. We know for sure is that things will not

Which is best for me, Yoga Flow or a slower practice like Hatha?

Have you ever wondered what yoga classes you should choose? Many students ask for recommendations on what would be best for them and my answer is usually to try them and see how you feel. The main objective of Yoga is to stop our suffering. To stop the suffering we have to help our body, mind and spirit to work

Day retreat at home, with Geny

This summer some restrictions on social isolation are being lifted and as with any change, there will be some discomfort. You might find yourself feeling uncomfortable when you meet people, or not knowing what to do or say. These things are super normal, and they present us with an opportunity for learning about ourselves. I wanted to offer you a

Prana Vayu Exercise

Through the study of the body and the breath, ancient yogis discovered that prana (life force energy) could be further subdivided into energetic components they called Vayus (winds). The five Vayus of prana all have very subtle yet distinct energetic qualities, including specific functions and directions of flow. The yogis were able to control and cultivate these Vayus by simply

Salute the Sun

My Yoga students know that we usually start our practice with Sun Salutations or Surya Namaskar, but you might wonder why. Not only Sun Salutations are a full body workout, but if done with mindfulness, it connects us with the earth and the sky, as well as with our breath. For thousands of years, the Hindus have revered the sun,

Why meditate?

There are a few ingredients that we can put in place to make sure we lead a healthy and happy life. You can practice yoga, Pranayama (breathing exercises), take herbs and massages to balance your body and you can mediate. Deepak Chopra, a spiritual guru of our time says: “You should meditate every day for at least 20 minutes. If

Recharge your energy using your hands

Padma Mudra Mudras are gestures and they typically involve placing the hands and fingers in certain positions. The meaning of ‘mudra’ in Sanskrit is ‘closure’ or ‘seal’. Mudra hand positions are physical gestures that have an effect on the energy flow of the body. The ancient practice of yoga links the hand mudras to the changing spiritual and mental aspects

What is a Mantra

Mantras are the repetition of words and phrases of special significance, and can be said either out loud or internally, chanted or whispered. These words are very powerful and by repeating them, we are be able to elevate our spirit and enter into a meditative state because it will calm our mind. Many times the words will have no meaning

Balancing Postures

Do you sometimes feel that the world is tipping to one side and you cannot find your balance? In yoga we practise balancing postures and balancing yoga exercises. These are essential to help out body and mind to be centred and feel in harmony. What’s great is that you can do standing balancing postures or breathing exercises at any point

Upper Body Strength Has Many Benefits

Who can guess what Asana (posture) provides these benefits: Calms the brain and helps relieve stress and mild depression Stretches the shoulders, hamstrings, calves, and arches Strengthens the arms and legs, and core Helps prevent osteoporosis Dolphin plank pose! Dolphin plank pose is like plank but instead of resting our hands on the floor, we rest our elbows instead. Same

Sun Salutation A, or Surya Namaskar A

When some of you asks me what they can do at home to improve their strength, flexibility or both, I usually recommend to develop a Sun Salutation, or Surya Namaskar self practise, which can give you a full work out and at the same time full body stretch. I think that we can be flexible with our personal deadlines and

Yama: Ahimsa – non violence

Lets talk about Yamas The first limb of Ashtanga Yoga talks about the Yama. these are one’s ethical standards and sense of integrity, focusing on our behaviour and how we conduct ourselves in life. Yamas are universal practices that relate best to what we know as the Golden Rule, “Do unto others as you would have them do unto you.”

Ashtanga Yoga is more than just some physical exercise

Did you know that our Asanas, or Yoga postures, are only one element of what Yoga practise is all about? The final aim of Yoga is to help us reach happiness by stopping our suffering. But as we know happiness can be some times a bit elusive. There are internal and external factors that affect us and can take us

Yama: Aparigraha – no greeds

In Yoga philosophy there are five Yamas, or ethical rules  or retrains that we seek to follow in our yoga practice. These are: Asteya – nonstealing, Ahimsam- nonviolence; Sataya, telling the truth; Brahmacharya – sexual continence; Aparigraha, non-covetousness, and also non-greed or non- possessiveness Aparigraha In my opinion Asteya is related to Aparigraha. The Aparigraha yama teaches us to take

Niyama: Saucha – Purity

Your yoga practice is a gateway to knowing yourself, your mind and your body and being able to elevate your spirit. But it is not only that, the yoga philosophy also provides the tools to have better relationships with others. Patanjali, the Indian sage and scholar that took the trouble to transcribing all the oral tradition of the teaching of

The body and the subtle body

According to the yoga tradition, every one of us has five bodies, each made of increasingly finer grades of energy or Koshas. Koshas, usually understood as a “sheath”, are covering of the Atman, or Self according to Vedantic philosophy. Reaching the Atman will mean achieving the goal of self realisation and bliss, the ultimate objective of Yogis. There are five Koshas,

Lose your focus and fall over

Some of us have naturally better balance than others, but whatever our level is, balancing postures can help us reach deeper into our selves. The key point on balance is that you have to be totally present when doing it. No thinking about yesterday or tomorrow, or what will I have for dinner; you need to be focused. Even relatively

Chaturanga Dandasana

Chaturanga Dandasana  means Four-Limbed Staff Pose We encounter Chaturanaga Dandasana in our sun salutations and it provides us with the transition from plank into cobra or up dog. This Asana is tough on the wrists, shoulders and upper body strength. It also requires our abs to be strong. Taking shortcuts is not the best way forward for this. Many people