Niyama Yoga

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Niyama Yoga I support people towards greater well-being and a healthier, more balanced life.

Through mindful movement, breathwork, and relaxation.Create a welcoming space where everyone feel stronger, calmer and more connected to themselves.

08/10/2026

ॐ त्र्यम्बकं यजामहे
सुगन्धिं पुष्टिवर्धनम् ।
उर्वारुकमिव बन्धनान्
मृत्योर्मुक्षीय मामृतात् ॥

Om Tryambakaṁ Yajāmahe
Sugandhiṁ Puṣṭi-vardhanam
Urvārukamiva Bandhanān
Mṛtyor Mukṣīya Mā’mṛtāt

06/10/2026

plantar fasciitis, gentle stretching and strengthening can help. The classic symptom is pain under the heel, often worst with the first steps after waking or after sitting.

10-minute routine

* Calf stretch: against a wall, 30 seconds × 3 each side.
* Plantar fascia stretch: sitting, pull your toes back gently toward your shin; hold 20–30 seconds × 3.
* Downward Dog: gentle, 20–30 seconds × 2.
* Towel stretch: sitting with a towel around the ball of your foot, gently pull toward you for 30 seconds × 3.
* Heel raises: slowly rise onto your toes and lower; 8–12 repetitions × 2.

Important: Don’t push through sharp pain. Supportive shoes and avoiding prolonged barefoot walking on hard floors can also help.

05/10/2026

10-minute knee-friendly yoga practice

1. Mountain Pose — 1 minute
Stand comfortably, feet hip-width apart, breathe slowly.
2. Cat–Cow — 2 minutes
Move gently between the two positions. Keep movements pain-free.
3. Sphinx Pose — 1 minute
Relax the legs and gently open the front of the body.
4. Supported Bridge — 2 minutes
Lift the hips gently; keep knees aligned with your feet.
5. Supine Hamstring Stretch — 2 minutes
Use a strap if needed. Keep a slight bend in the knee.
6. Legs-Up-the-Wall — 2 minutes
Relax and breathe slowly.

Stop or modify any pose that causes sharp, pinching, or increasing knee pain. Move slowly and never force your range of motion.

30/09/2026

Are you fed up with a double chin?

Then practice these simple yoga postures regularly to help tone and strengthen your neck and jaw muscles.

Chin-to-ceiling stretch — Tilt your head back, look upward, and gently extend your lower jaw. Hold 10–15 seconds × 3.
Lion pose (Simhasana) — Open your mouth wide, stick your tongue out toward your chin, and hold for 5–10 seconds × 3.
Neck side stretch — Tilt your right ear toward your right shoulder without raising the shoulder. Hold 15–20 seconds, then switch sides.
Kiss-the-ceiling — Look upward and pucker your lips as if kissing the ceiling. Hold 5–10 seconds × 5–10.
Jalandhara Bandha (chin lock) — Only practice gently and avoid forceful breath-holding; beginners may want guidance from a qualified yoga teacher.

Simple routine: 5 minutes daily is enough to start. Keep movements gentle—stop if you feel neck pain, dizziness, numbness, or headache.

29/09/2026

Breathe.
Move gently.
Let the mantra guide your breath and awareness.

Om Bhūr Bhuvaḥ Svaḥ
May the light within bring clarity to the mind.
May each breath bring peace to the body.
May each movement awaken inner balance.

Breathe • Chant • Move • Meditate

28/09/2026

For stronger legs, these yoga poses are especially useful:
Chair Pose (Utkatasana) — strengthens thighs, glutes, and calves.

Warrior I (Virabhadrasana I) — builds strength and endurance in the legs.

Warrior II (Virabhadrasana II) — excellent for quads, glutes, and inner thighs.

Goddess Pose (Utkata Konasana) — targets the thighs, hips, and glutes.

High Lunge — strengthens the quads and glutes while challenging balance.

Crescent Lunge — develops leg strength and stability.

Bridge Pose (Setu Bandhasana) — strengthens glutes and hamstrings.

Extended Hand-to-Big-Toe Pose — challenges the standing leg and improves stability.

Simple routine:
Chair → Warrior I → Warrior II → Goddess → High Lunge → Bridge.
Hold each for 30–45 seconds, repeat for 2–3 rounds, and rest as needed.

24/09/2026

Start Practice: Reclined Hero Pose with Support

Begin with a bolster, firm pillow, or cushion to support your back. Supported practice — 5–8 minutes

* Warm-up: 2–3 minutes of gentle kneeling, ankle movements, and easy thigh stretches.
* Set up: Sit between your heels with a bolster or 2–3 folded blankets behind you.
* Slowly recline onto the support rather than going fully flat.
* Keep your knees comfortable and your thighs relaxed.
* Hold: 20–30 seconds × 2–3 rounds.
* Rest in a comfortable seated position between rounds.
* Finish with Child’s Pose or gentle leg extension.

2. Progression — 5–10 minutes

When the supported version feels comfortable:

* Use a lower support behind your back.
* Hold for 30–45 seconds × 2–3 rounds.
* Gradually reduce the height of the support over several sessions.
* Never force your knees or lower back.

3. Without support — 3–5 minutes

Only progress when the supported version is comfortable and pain-free.

* Sit between your heels.
* Place your hands behind you.
* Lower onto your forearms.
* If comfortable, slowly lower your back to the floor.
* Hold 15–30 seconds initially.
* Build gradually toward 45–60 seconds.
* Come out slowly using your hands

Suggested weekly progression

Stage Support Hold Rounds
Days 1–3 High bolster 20–30 sec 2
Days 4–7 Lower bolster 30–45 sec 2
Week 2 Thin blanket 30–60 sec 2
Week 3+ No support 15–60 sec 1–2

Safety: A strong stretch can be normal, but knee, ankle, or sharp lower-back pain is not. If you feel pain, come out of the pose and return to a supported version.

22/09/2026

Yoga Poses for Daily Practice

1. Malasana — Garland Pose
2. Vyaghrasana — Tiger Pose
3. Standing Forward Bend with Swing — gentle dynamic Uttanasana variation
4. Tadasana with Side Bend — Mountain Pose with lateral stretch
5. Anjaneyasana — Low Lunge
6. Ardha Hanumanasana — Half Splits
7. Parivrtta Anjaneyasana — Revolved Low Lunge
8. Adho Mukha Svanasana — Downward-Facing Dog
9. Bhujangasana — Cobra Pose
10. Setu Bandhasana — Bridge Pose
11. Balasana — Child’s Pose
12. Savasana — Co**se Pose

Simple routine: Hold each static pose for 30–60 seconds (each side where applicable), and do the dynamic movements gently for 5–10 repetitions. Finish with 2–5 minutes of Savasana.

18/08/2026

Yoga Practice Plan

Duration: 15–20 minutes
Focus: Arm, shoulder, and core strength
Level: Beginner to intermediate
Frequency: 3–4 times per week

1. Cat–Cow Warm-Up — 1 minute

* Complete 5–8 slow rounds.
* Warm up the wrists, shoulders, and spine.
* Coordinate each movement with your breathing.

2. Downward-Facing Dog — 1 minute

* Hold for 30–60 seconds.
* Press firmly through your palms.
* Keep your shoulders active and lengthen your spine.

3. High Plank — 2 rounds

* Hold for 30–45 seconds.
* Keep your shoulders directly over your wrists.
* Engage your core and keep your hips from sagging.

4. Chaturanga Push-Ups — 2 rounds

* Perform 5–8 repetitions.
* Keep your elbows close to your ribs.
* Lower your knees to the floor for an easier variation.

5. Dolphin Pose — 2 rounds

* Hold for 30–45 seconds.
* Press your forearms into the floor.
* Focus on strengthening your shoulders, triceps, and upper back.

6. Side Plank — 2 rounds

* Hold for 20–30 seconds on each side.
* Keep your supporting shoulder stacked over your wrist.
* Place your lower knee on the floor if you need a modification.

7. Crow Pose Practice — 3–5 attempts

* Lean forward gradually.
* Practise lifting one foot at a time.
* Focus on arm strength, balance, and concentration.

8. Upward-Facing Dog or Cobra — 30 seconds

* Open the chest gently.
* Stretch the front of the shoulders.
* Keep the movement comfortable and controlled.

9. Child’s Pose — 1–2 minutes

* Relax your wrists, shoulders, and back.
* Take slow, deep breaths.
* Allow your body to recover.

Practice Tips

* Move slowly and maintain steady breathing.
* Take breaks whenever you need them.
* If your wrists feel uncomfortable, modify the poses or rest.
* Increase hold times gradually as you become stronger.
* Consistency is more important than intensity.

Take a few quiet breaths and notice how your body feels after the practice.

14/08/2026

Sronger glutes, hips, balance, and flexibility.

🧘 Weekly Yoga Plan

Day Focus Practice
Monday 🍑 Glute Strength Chair → Goddess → Warrior II → Warrior III → Bridge → Locust
Tuesday 🧘 Hip Mobility Low Lunge → Pigeon → Butterfly → Happy Baby
Wednesday 🌿 Recovery 15–20 min gentle yoga + breathing
Thursday 🍑 Glutes & Hip Stability Goddess → Warrior III → Half Moon → Bridge → Locust
Friday 🦵 Legs & Hips Chair → Warrior II → Low Lunge → Half Moon → Bridge
Saturday 🧘 Flexibility Pigeon → Low Lunge → Seated Forward Fold → Downward Dog
Sunday 😌 Rest Rest or 10-minute gentle stretchin

For strength days

* Hold each pose 30–45 seconds
* Repeat 2–3 rounds
* Bridge: 12–15 repetitions
* Rest 30–60 seconds between rounds
* Move slowly and focus on squeezing the glutes

📅 Progress over 4 weeks

Week 1: 20 minutes/session, 2 rounds
Week 2: 25 minutes/session, 2–3 rounds
Week 3: 30 minutes/session, 3 rounds
Week 4: 30–35 minutes/session, add longer holds or an extra round

Tip: For maximum glute strength, combine yoga with resistance exercises such as squats or hip thrusts 2–3 times per week. Stop if you feel sharp pain rather than a normal stretch or muscle effort

Address

Shinfield
Reading

Opening Hours

Monday 9am - 8pm
Tuesday 9am - 8pm
Wednesday 9am - 8pm
Thursday 9am - 8:15pm
Friday 9am - 8pm
Saturday 9am - 8pm
Sunday 9am - 5pm

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