Practices

In Vinyasa Flow, each movement is synchronized with an inhale or exhale, creating a smooth, flowing sequence of poses. This style is often more active compared to other types of yoga, making it popular for those seeking both physical and mental benefits. Vinyasa yoga, often referred to as "flow yoga," is a dynamic and fluid style of yoga that emphasizes the connection between breath and movement. Vinyasa allows for creativity and unique flows that transition smoothly from one pose to another. 

What you will do: 

1. Warm-Up: The practice begins with gentle stretches and breathing exercises to prepare your  body and mind.

2. Flowing Sequences: I will guide you through a series of poses where each movement is linked to an inhale or exhale. These sequences are fluid and customized for you 

3. Strength and Balance: The practice may include poses that challenge strength and balance, like Warrior poses or Plank variations.

4. Cool Down: Toward the end, you will  transition to slower, restorative poses to relax the body.

5. Savasana: The practice concludes with a period of stillness, often in Savasana (Corpse Pose), to integrate the practice and promote relaxation.

Vinyasa practice is adaptable, making it suitable for beginners and advanced practitioners alike. The emphasis on breath and movement creates a meditative, energizing experience.

For How Long: 1 hour 

How will you feel after (benefits) :

Improved Flexibility: The dynamic movements and stretches in Vinyasa yoga help increase the range of motion in joints and muscles

Strength Building: Poses like Plank, Warrior, and Chaturanga strengthen muscles throughout the body, including the core, arms, and legs

Cardiovascular Health: The flowing sequences can act as a light-intensity aerobic workout, boosting heart health and circulation

Enhanced Mobility: Regular practice improves posture, mobility, and balance, reducing the risk of injury.

Back Pain Relief: Vinyasa yoga emphasizes alignment and body awareness, which can alleviate tension and strain in the back.

The Science of Stretching is a flexibility training method that focuses on targeting tight areas in the body through long-hold, passive stretches. Hold time 3-5 minutes. It emphasizes proper breathing techniques to relax muscles and release tension in connective tissues like fascia. This approach is designed to improve range of motion, functionality, flexibility, mobility, and overall body awareness.

What will you do:

Warm-Up: Gentle movements to prepare the body and increase circulation.

Static and Dynamic Stretches: We hold the poses for extended periods or perform controlled, flowing stretches.

Focus on Breath: Use breathing techniques to relax muscles and release tension.

Target Tight Areas: Work on specific muscles or connective tissues like fascia.

Cool Down: End with relaxation stretches to let the body recover and settle.

For How Long: 1 hour 

How will you feel after (benefits) :

Looser Muscles: Tension in tight areas is released, leaving muscles feeling supple and lighter.

Increased Circulation: Enhanced blood flow can create a warm, soothing sensation.

Improved Range of Motion: You may feel more flexible and agile.

Mental Calm: Focused breathing and stretching often reduce stress, leaving you mentally at ease.

Mild Discomfort  Stretches target very tight areas, soreness might follow, which fades within a couple of hours. It is not recommended to do any physical exercise ( gym, running, weight lifting, cardio) right after long hold stretches. You will need to wait at least 3-5 hours. It is highly recommended to do the science of stretching in the evenings and to give your body time to rest.

Fascial fitness is a training approach focused on improving the health and function of fascia—the connective tissue network that supports muscles, bones, and organs. It involves exercises like stretching, bouncing, and releasing tension to enhance flexibility, resilience, and mobility. This method promotes better movement, recovery, and overall vitality

What will you do:

Warm-Up: Gentle movements to stimulate circulation and increase proprioception, your ​​"sixth sense”- your body's ability to sense its position, movement, and balance in space.

Tissue Prep - Fast Rolling to prepare fascia for deeper work 

Fascial Stretches and Rebound Elasticity: Incorporates flowing motions and bouncing to enhance elasticity and resilience. Rebound movements improve the flexibility, elasticity, and hydration of fascia. 

Strength and Alignment: Functional movements to support balanced fascia development and body awareness.

Release Techniques: Uses tools like foam rollers or balls to target tight areas and encourage fascia release.
Sensory Refinement: : Slow, meditative stretches to promote relaxation and recovery.

For How Long: 1 hour 

How will you feel after (benefits):

After a fascial fitness session, you will feel refreshed, light, and more flexible. You will notice a sense of improved body awareness and ease of movement, as the fascia becomes more hydrated and resilient. Many also experience reduced tension or tightness, along with a calm and energized state from the release of stress and the focus on mindful movement.

You will feel the difference after just a first session, however to experience the permanent improvement allows at least 5-7 months of dedicated practice. This period is needed to allow the body's fascial network to adapt and become more resilient to daily stressors and physical demands.

Yoga breathing is a safe and natural way to quickly affect your autonomic nervous system. Most of us are stuck on autopilot, and we're getting bounced around by our environment leaving us feeling wired but tired, imbalanced, and frazzled. Yoga breathing offers many of the same benefits as meditation, but it's easier to learn, can be practiced anywhere, and the results are very predictable. 

What will you do:

• Water Breathing – to balance your nerves, and steady your mood any time • Whiskey Breathing – to crush stress and anxiety, and to sleep better • Coffee Breathing – to wake up, prepare for exercise, and naturally energize

For How Long : practice every day in the morning, midday and evening. Sessions once in a week for 4 weeks.

How will you feel after (benefits) :

• Relieve stress 

•Reduce anxiety 

• Improve mental focus 

• Boost digestion 

• Improve sleep 

• Balance your energy

 Your Path to Wellness Join this free, personalized 1-on-1 online session to explore your unique wellness goals. Whether it's Vinyasa yoga, stretching, breath coaching, or fascia fitness, we'll discuss your needs and craft a tailored plan to help you thrive. This introductory class is your first step toward balance, flexibility, and vitality!