Yoga Therapy Studio by Amanda TT

"You carry so much love in your heart. Give some to your self."
Blessed weekend to all 💙

🧘‍♀️🧘Cradle The Baby Pose Benefits tonight:
This is a seated hip opener that stretches the hamstrings, quads, adductors (groin), gluteus maximus, and pelvic floor muscles.
It stretches and strengthens the lower back with the stretching of the hips which releases tension and stiffness.

🥰Forward Fold pose last two photos stimulates the liver and kidneys while enhancing digestion. Folding forward also calms the mind, reduces stress and reduces blood pressure.

⚛️Benefits of Trikonasana (Triangle pose) -
✴️It activates your core muscles, which aids in balance and stability.
✴️Stretches and lengthens the spine.
✴️This pose can reduce stiffness in the spine and back, resulting in increased flexibility.
✴️Opens the hips and shoulders.
✴️Reduces stress.
✴️Stretches and strengthens inner thighs, hamstrings, calves.
✴️Energizes, balances and improves focus.

⚛️Tonight Makarasana or “Crocodile Pose” is a deeply restorative pose that helps relax your nervous system and strengthens the muscles in your back. This beginner yoga pose is often used to alleviate the pain that may be experienced due to practising other yoga poses.

⚛️Lying Tree Pose - The placing of one foot on the inside of the other leg's thighs while the body is in a lying position stretches the adductor muscles (inner thighs) that are an essential part of the hamstrings and quadriceps, which we worked on after.

🪡Thread the Needle Pose is a stretch that opens the shoulders and stretches the spine. This calming pose is great for beginners and advanced practitioners alike, and it can also help relieve chronic shoulder or back pain.

Steps:
Kneeling in puppy pose, scoop your arm facing upward under your chest, stretching out your other arm in front of you. Just breathe and relax into your asana.

💜Benefits of Reclined Deer Pose with Spinal Twist tonight:
⚛️Increases hip mobility, both external and internal rotations.
⚛️Relieves stress and tension.
⚛️Improves digestion.
⚛️Stimulates Gallbladder, Liver and Kidney meridians for better function.
⚛️Twist and stretches the spine to relieve any sciatic and lower back pains.

Steps:
Sit up leaning back on hands.
Knees up and twist both to one side, Deer Pose.
Twist the upper part of the body and go onto eldbows then bring your head down on top of arms as in first photo as if in half pigeon pose.
Enjoy the stretch.

🦵(Part of our session for later).Targeted sciatica exercises serve the following main purposes:
Reduce acute sciatic nerve pain.
Improve leg mobility and range of motion.
Improve sciatic nerve function.
Provide muscle and soft tissue conditioning.
Prevent recurrence of pain.
Relieves chronic back pain.
Relieves stress and tension which is stored in the hip region.
Grab a band, shoelace, string or belt to get started.
See all yogis later!

⚛️Main benefits of the Legs-Up-the-Wall pose (as we ended class last night):

✴️Relaxes the mind and body – Legs Up the Wall is a great way to calm your nerves and make you feel better. You’ll be able to relax deeply, release anxiety and tension, and get back into balance. It can bring the body back to its own innate capacity for rest, relaxation, and self-healing.
✴️Increases circulation – This pose can help with edema in the legs and feet, reversing gravity’s effects on your lower body. It also facilitates venous drainage and improves lymphatic fluid movement for people who have low blood pressure or spend a lot of time standing up during their day. Elevating the legs promotes drainage from excess fluid build-up and assists circulation by facilitating the return of blood back to the heart.
✴️Soothes muscle cramps – It’s one of the best ways to help drain tension and soothe swollen or cramped legs and feet. This can be therapeutic after flying, physical activity, or from the detrimental effects of sitting/standing during the day. Moreover, Legs Up the Wall can even aid in pelvic floor relaxation and provide relief to menstrual cramps and its related issues like backaches, headache and abdominal pains. The pelvic muscles naturally release and relax in this position (more so with a cushion under the pelvis) resulting in a constructive exercise for a hypertonic (tense) pelvic floor.
✴️Stretches hamstrings and glutes – Legs Up the Wall pose gently stretches your hamstrings, glutes, spine, and hips while taking pressure off of your lower back. Furthermore, the angle of the body in this posture reduces the curve of the lumbar spine, which will elongate and stretch the back muscles. The closer your hips are to the wall, the more stretch you’ll create in your hamstrings. It provides a gentle boost while improving your flexibility.
✴️Relieves lower back tension – Legs Up the Wall pose relieves pressure and tightness on the lumbar region, while also relaxing muscles in this area. Pressure is released from the spine in a supine position (especially on a bed or cushion), relieving the back from mild strain. It gently stretches the hamstrings and the back of the neck to ease back pain.
✴️Eases headaches and migraines – As majority of headaches are usually tension-related, Legs Up the Wall pose helps to gently stretch and relax the muscles in your neck, shoulders, and back while improving circulation of blood flow to your head.
✴️Improves digestion – When you combine a longer hold of Legs Up the Wall with slow, rhythmic breathing, you will be tapping into your “rest and digest” nervous response. In this state, your body will be actively digesting anything you have eaten, as well as working to heal and repair your body.
✴️Improves sleep – Legs Up the Wall is a wonderfully relaxing pose. The semi-supine aspect of putting your legs up, combined with controlled breathing leads to a slowing down within your body. This exhibits itself in a lowered heart rate which elicits a relaxation response and, in turn, helps lower anxiety, stress and insomnia. This pose is ideal as a preparation before bedtime if you struggle with your sleep.
✴️Helps quiet the mind – By fully relaxing your body and by focusing on deep breathing in Legs Up the Wall pose, you will evoke a meditative state. As you breathe, surrender and let go, you’ll find yourself slipping into peace and bliss.

Studio Yoga coming soon to a 2nd location, Central Diego Martin Community Centre.
Monday evenings 6pm!

🌞🧘‍♀️🧘Morning yoga practice can calm you down. It helps improve mental focus and concentration. When you control your breathing, your brain gets loads of fresh oxygen. This will increase your mental clarity and ensure that you are prepared for your day and can give your full attention with maximum efficiency.

"Love my Sunday morning routine, join me on the mat and try each stretch, hold each one for 60seconds."

⚛️Forward Fold pose stimulates the liver and kidneys while enhancing digestion. Folding forward also calms the mind, reduces stress and reduces blood pressure. Learning how to properly fold forward is a skill we will use our entire lives and helps maintain good posture and core stability and strength.

Tonight Yin flows...we start very slowly and breathe deeper into the stretch.

🧘‍♀️🧘Bedtime Yoga:

💤Increases blood flow.
💤Relaxes the muscles by releasing muscle tension from the workday.
💤De-stresses you, preparing your body and mind for a good night sleep.

Steps:
Hold each asana for 60 seconds...enjoy the benefits and try to practise every night before bedtime💜

🧘‍♀️🧘Park yoga this morning🌿🌥.
Some still made it who were close by, due to the weather others ended up turning back but we still had a great session with some peeping sun.
Hope to see all again in November, dates tbc. Blessed weekend to all 🥰

⚛️Benefits of stretching the groin (as in class last night) - it increases overall balance and stamina and also increases blood circulation and tones the muscles around the hip and adductors. Practicing it regularly relieves groin pain in no time. It is also significant for its characteristic ability to calm the mind and de-stress the body.

Steps: on your back, bring your knees up and wide apart, placing both soles of your feet together, pulling them as close as you can towards your groin. Stretch those shoulders down.
Relax and gently breathe into your comfortable position.

🧘‍♀️🧘Upavistha Konasana Benefits
The wide angle seated forward bend pose stretches the legs, spine and opens the groin area. This yoga pose helps to relieve stress and tension and rejuvenate all cells in the body during our Yin yoga practise.

⚛️Tip - never force your stretches. From a cold stretch gradually lower yourself only to your comfort and your capacity, your body will eventually reset and relax you into your pose.

"See all yogis later and have a safe blessed day ahead."

🌸🧘‍♀️🧘Serenity Park Yoga Join us again this Saturday 15th Oct at 7am $40 (QPS).
Contact 327 0283 to get listed. 💚
"We all need some type of therapy in our spare time to refocus on ourselves."

🌸October is National Breast Cancer Awareness Month. This month became nationally recognized in 1985, and initially, the aim was to increase the early detection of the disease by encouraging women to have mammograms. It rose to popularity, and each year more and more attention was presented on this issue.

🌸"Let's raise some awareness making sure we do our routine checkups as this can happen to anyone at anytime, we must all support each other not only now but all during the year.
If you have some spare time, just before or after a shower try some relaxation therapy, shifting our thoughts can assist in resetting the body and mind with whatever our traumas, ailments or stresses may be."🌸
(Photo - Child's Pose)

🌸Eagle Arm Pose & Variation tonight:
Wrapping your arms in front of you helps open the back of the lungs, increasing the ability to breathe deeply. Increases focus and balance. Setting your gaze on a fixed point ahead of you while balancing challenges your concentration and allows you to come fully into the present moment.
⚛️Hold for atleast 3minutes.

🌸"Rest and self care are so important.
When you take time to replenish your spirit, it allows you to serve others from the overflow.
You cannot serve from an empty vessel."

🌸Cheers to a positive, productive week ahead ✨️✨️🌸

🧘‍♀️🧘🌸Tomorrow 8am yogis at the Munroe Road Studio.
"Serenity Yoga..relax, revive, reset."
Contact: 327-0283 💜

🌸Benefits of bird dog pose - is a simple core exercise that improves stability, encourages a neutral spine, and relieves lower back pain. This pose uses the whole body to target and strengthen your core, hips, and back muscles. It also helps promote proper posture and increase range of motion.
⚛️"Ready for Serenity Yoga tomorrow."

🌸Serenity Park Yoga this morning. Join us again Saturday 15th Oct at 7am $40.
Contact 327 0283 to get listed. 💚
"We all need some type of therapy in our spare time to refocus on ourselves."

☕️Happy National Coffee Day to all of my fellow coffee addicts. Hope you have a positive, productive day ahead. ✨️✨️
"See all yogis later for Serenity Yoga 🧘‍♀️."

🦋Half Butterfly Yoga Stretch -
Benefits: Stretches the muscles of the inner hip and thighs and encourages blood circulation into the hips. Good preparation for meditation posture.

Last night's session, beginning of my "Serenity Yoga for the month of October." 💜

🪡🧵Thread the Needle Pose is a stretch that opens the shoulders and stretches the spine. This calming pose is great for beginners and advanced practitioners alike, and it can also help relieve chronic shoulder or back pain.

🍌Bananasana Pose tonight - This pose is helpful in releasing tension and holding patterns in the obliques that can be very supportive for people with back or pelvic pain. It opens the hip joints and helps to release tension from the pelvis, the hip flexor to gently stretch, and the breath to reach new depths, by going deeper into the posture.

Steps:
Lie down on your back, legs straight, arms overhead. With your buttocks firmly anchored on the mat, move both of your legs to the right hold 3mins then to the left.

🦋Butterfly Pose helps loosen up your low back, hips, and inner thighs, which may ease discomfort and help you feel better overall. It can also have a calming, relaxing effect, which helps you manage and let go of stress.

🧘‍♀️🧘 Serenity Yoga Month in October at my Studio and for Park yoga -

⚛️Yin yoga helps you to alleviate pain and tension, relieve stress and anxiety, and improve your overall well-being. The practice of holding a pose for an extended period teaches you to observe uncomfortable emotions, thoughts, or physical sensations as they arise.
The longer the hold, the more activated and rejuvenated our cells become.
I've uniquely created these 1hour modified therapeutic sessions for everyone and of course included some relaxing meditative kundalini, my favourite.💜

📞Contact 327 0283 to get listed.
⚛️Tuesdays & Thursdays 6pm at Munroe Rd Centre.
$60/session, $100 for 2 days in the same week, $390/mth.
⚛️Sat 1st & 15th 7am at the QPS. $40/session.

Everyone's making a difference ❤

🤰Couple of our pregnant moms in Deer pose:

Benefits of Deer Pose:
• Gentle Hip stretch for your inner thighs:

• Eases muscle tension in your legs and groin.

• Improves flexibility.

• Increases your leg muscles' range of motion.

• Prevents muscle strains, tears, and other injuries.

• Increases circulation to your groin.

Prenatal Yoga for all trimesters, certain weekdays at 6pm.
Location: Munroe Road.
Contact 327 0283 for more info.

🧘‍♀️🧘Why is yoga good for team building?

Though yoga students perform moves individually, synchronizing poses and breaths and simultaneously searching for inner calm provides a team experience. Team building yoga teaches teamwork skills like stress management, patience, and adaptability.
Special thanks to Kyle Skerritt and the team at Caribbean Ideas for having me conduct this session today with you all 💙
Please contact: 327 0283 for more info. on yoga team building sessions for your company.

"When someone enters your orbit, it is your responsibility to lift the vibrational frequency of interaction."

Happy positive Monday to all ✨️✨️

🧘‍♀️🧘Benefits of Bridge Pose:
(Lovely indoor practise for the rainy weather🌧)

• Stretches the chest, neck, and spine.

• Calms the brain and helps alleviate stress and mild depression.

• Stimulates lungs, and thyroid.

• Rejuvenates tired legs.

• Improves digestion.

• Helps relieve the symptoms of menopause and balance the hormones in men and women.

Steps:
Raise your knees , feet hip distance apart.
Hold on to your ankles or palms on the side of the feet.
Lift your hips as high as you can.

💚Physical Benefits of Camel pose (Ustrasana)

Stretches the entire front of the body, the ankles, thighs, groin, abdomen, chest, and throat.

Stretches the deep hip flexors (psoas)

Strengthens back muscles.

Improves posture.

Stimulates the organs of the abdomen and neck.

🧎‍♀️(Pics of last night stretches below. Stretching out the hamstrings and inner thighs.)