Energy Boost | 20.01.24

Boosting energy during the winter months can be challenging for some people due to factors like reduced sunlight, lower temperatures, and the potential for seasonal affective disorder (SAD) 

Join us to learn easy and accessible strategies to help you to cope with the dark months of the winter. 

Program: 

1. Opening meditation
2. Breathing exercise – level up your energy 
3. Cacao Ceremony – boost your immune system
4. Movement – power yoga vinyasa class 
5. Infographics – actionable tips
6. Final reflexions and closing

Breathing exercise

It is one of the most powerful breathing techniques to raise the energy levels. You will be guided on how to perform this easy and accessible breathing exercise. Also you get FREE access to a recording that you can use as many times as you will need.

Cacao Ceremony 

The Samoan Cacao we will drink has been fairly traded and it has positive benefits for the mind and body. Research has shown that flavanol-rich cocoa can have cognitive enhancement properties after a single administration via increasing the cerebral blood flow therefore improves focus and elevates mood. It also contains iron, magnesium, calcium, and mood-boosting neurotransmitters. 

Power yoga vinyasa 

Multi Level yoga class is one of the safest ways to raise your heart beat and improve your blood circulation. The movement will help to integrate them in the body. We will work on Heart Rate Variability (HRV) being one of the parameters for a healthy heart. Modifications to the yoga poses will be offered to fit your level so you can get the benefits of yoga for your mind, body and soul.  

Infographics

A Collection of habits that will help you to boost your energy during winter months. It includes how to implement the habits into your routine to keep stamina during the dark season. 

Increase your focus | 27.01.24

We are overstimulated which means that to be focused on a task at work or in our personal life can be a struggle. To be focused can lead  to a better productivity level and overall well-being.

Program: 

1. Opening meditation 
2. Water breath  – focus your energy 
3. Movement – yang-yin yoga power yoga class 
4. Meditation – simple and direct guidance 
5. Infographics – actionable tips
6. Final reflections and closing

Water breathing exercise

Being one of the most balancing breathing exercises that is used when you most need to be focused. You will be guided on how to perform this easy and accessible breathing exercise. Also you get FREE access to a recording that you can use as many times as you will need.

Yin yang yoga 

Multi Level yoga class where we will start with the fire energy of Yang to balance with the calming and grounding yin energy. Modifications to the yoga poses will be offered to fit your level so you can get the benefits of yoga for your mind, body and soul.  

Meditation

Find the easiest and accessible guided meditation that helps me everyday to ground in my morning routine. Also you get FREE access to a recording that you can listen to as many times as you will like and tips on how to make it sustainable for the long run.  

Infographics

A simple list of actionable tips for real life on how to improve focus. Find the easiest translation on how to incorporate meditation as part of your routine, getting all the benefits from it without struggling to make it fit. 

Stress Management I | 10.02.24

Managing stress is essential for overall well-being. When we hold stress for long periods chronic can impact negatively on both your physical and mental health. Learn to identify the stress signals in your body and how to take action.

Program: 

1. Opening meditation 
2. Nervous system 1 – brief theory
3. Movement – hatha yoga class 
4. Meditation – balance the nervous system
5. Infographics – actionable tips
6. Final reflections and closing

Nervous system 1

The nervous system is a complex network of specialized cells, tissues, and organs that coordinate and control the activities of the body. Learn in a simple and dynamic way how it works and which role plays in responding to internal and external stimuli. 

Hatha yoga 

Multi Level yoga class where we will dive in the foundations of the traditional hatha yoga. You learn how to use the breath to ground in the poses with the activations of the muscles.  help to help you to fire energy of Yang to balance with the calming and grounding yin energy. Modifications to the yoga poses will be offered to fit your level so you can get the benefits of yoga for your mind, body and soul.  

Meditation

Learn the easiest and accessible guided meditation perfect to do before going to sleep. It will leave you in a very relaxed state of mind. Also you get FREE access to a recording that you can listen to as many times as you will like and tips on how to maintain. 

Infographics

A simple list of actionable tips for real life on how to balance the nervous system. Put them into your daily practice so you can have a more fulfilling life and regulate your emotions. 

 Improve your sleep |  17.02.24

Sleep is essential for overall health and well-being, and it plays a crucial role in various physiological and cognitive functions. Individual sleep needs can vary, but most adults generally require 7-9 hours of sleep. Learn about your sleep routine and how to optimize the rituals you can do to have a better sleep. 

Program: 

1. Opening meditation 
2. Box breathing  – down regulate your energy
3. Kava ceremony –  relaxed muscles, sleepiness
4. Movement – restorative yoga class 
5. Infographics – actionable tips
6. Final reflections and closing 

Box breathing exercise

It is also known as square breathing or four-square breathing, is a simple and effective relaxation technique that involves a specific pattern of breath control. It’s often used to manage stress, anxiety, and promote a sense of calm. Get FREE access to a recording that you can use as many times as you will need.

Kava Ceremony

Directly from my trip to Samoa I could experience the relaxing and sedative effects of Kava, a  beverage made from the roots of the kava plant that we will drink together before the restorative yoga practice. It gives a muscle relaxation sensation and a mild sedation. Many researchers have shown it has the potential as a treatment for anxiety disorders.

Restorative yoga 

Multi Level gentle and therapeutic form of yoga that focuses on relaxation and rejuvenation. It involves the use of props such as blankets, bolsters, and blocks to support the body in various postures. The primary goal of restorative yoga is to promote physical, mental, and emotional relaxation. Modifications to the yoga poses will be offered to fit your level so you can get the benefits of yoga for your mind, body and soul. 

Infographics

A simple list of actionable tips for real life on how to improve focus. Find the easiest translation on how to incorporate meditation as part of your routine, getting all the benefits from it without struggling to make it fit.

Development of growth mindset | 13.04.24

Growth mindset includes the idea that abilities and intelligence can be developed through dedication, hard work, and learning; individuals with a growth mindset tend to embrace challenges, persist in the face of setbacks, see effort as a path to mastery, and learn from criticism.

Program: 

1. Opening meditation 
2. High performance  – brief theory 
3. Alignment – the path to personal development
4. Movement – mandala yoga flow class 
5. Infographics – keys to high performance
6. Final reflections and closing

High performance

It refers to consistently achieving excellent results and surpassing expectations in various endeavors, whether in professional, academic, or personal contexts. Achieving high performance often involves a combination of skills, mindset, and behaviors that contribute to outstanding outcomes

Alignment 

When your actions are aligned with your authentic self and core values, it creates a pathway for personal growth. Striving for alignment involves intentional self-discovery and a commitment to living in harmony with your values and aspirations. It creates a fertile ground for personal growth by fostering self-awareness, resilience, and a sense of purpose in your journey toward becoming the best version of yourself.

Mandala yoga flow

Multi Level yoga class where we will dive into the playful flow where your balance will be challenged. We will create a learning environment to build a bridge towards a growth mindset so we can apply the learnings off the mat to our real life. Modifications to the yoga poses will be offered to fit your level so you can get the benefits of yoga for your mind, body and soul.  

Infographics

Apply all we learned about growth mindset into an easy kit of actions to implement to your life.

Stress Management II | 20.04.24

In this workshop you continue the work about learning how to manage stress for real life. We will apply and keep diving into different and practical tools to regulate stress and learn to identify the stress signals in your body.

Program: 

1. Opening meditation 
2. Nervous system 2 – brief theory and practice
3. Alternate nostril breathing exercise – calm your nerves
4. Movement – hatha yoga class 
5. Infographics – actionable tips
6. Final reflections and closing

Nervous system 2

The nervous system is a complex network of specialized cells, tissues, and organs that coordinate and control the activities of the body. Learn in a simple and dynamic way how it works and which role plays in responding to internal and external stimuli. 

Alternate nostril breathing exercise 

This is one of the most efficient ways to regulate the nervous system. Learn this simple exercise so when life gets hectic you can down regulate and relax by practicing it.  

Hatha yoga 

Multi Level yoga class where we will dive in the foundations of the traditional hatha yoga. You learn how to use the breath to ground in the poses with the activations of the muscles. Modifications to the yoga poses will be offered to fit your level so you can get the benefits of yoga for your mind, body and soul.  

Infographics

A simple list of actionable tips for real life on how to balance the nervous system. Put them into your daily practice so you can have a more fulfilling life and regulate your emotions.