Warrior Pose is one of the most iconic asanas in the Yoga practice, which find its place in all the sequences.

Standing poses like this one are also said to help practitioners discover courage, perseverance, and self-empowerment to boot—reserves any warrior would need. And hence it physically requires you to engage your whole body and calls for overall strength.

We hope that detailed alignment tips will help you understand this asana better; however, while trying this, listen to your body to prevent yourself from unwanted injuries. Enjoy where you are in the asana, and go deeper with your practice.

Cues to get into the asana:

1. Start in downward dog.

2. Step your right leg forward between your palms. Keep your front knee bent at 90.

3. Rotate your back heel to turn your toes towards the longer edge of the Mat.

4. Keep your heels in one line, sweep your arms, raise them to the ceiling and join your palms.

5. Gaze at your thumbs.

6. Repeat on the other side.

Alignment Cues:

1. Front knee and ankle in the same line.

2. Front thigh parallel to the floor

3. Torso turned to the shorter edge of the Mat. Keep your pelvis parallel to the short edge of the Mat. Hips square.

3. Spine long and chest lifted and open.

4. Back leg quad muscles are active, and the knee cap is pulled up.

5. Pull your navel to your spine to engage your core, and stretch the abdomen up.

6. Back foot pressing the floor away.

Benefits

• Works on your Hip Flexors.
• Improves your Body posture.
• Strengthens your leg muscles. Increases your stability and balance.
• Improves self-esteem.
•  Builds your core strength.

Do you have any asana you would like to explore a bit more? Leave a comment down below, and we will love to share it with you

New to Yoga?
Join Jim for the 6-week course teaching you the fundamentals of yoga in Ballincollig Studio.

This course is the perfect way to start your yoga practice with the basics. You will be walked through the main poses, the flow, the breathing techniques and the alignments, offering you the structured start you may need as you begin your journey

Benefits of Yoga :

• Yoga benefits all systems of the body- through movement, breath, inversions, stretching, and strengthening poses we improve our physiological and emotional resilience
• Yoga is a practise that stays with us long after we roll up our mats- our nervous and immune systems reap the rewards as we move through our day from our practise
• Yoga improves sleep and increases our ability to handle stress by improving vagal tone which helps us regulate our emotions and improve our relationship to stimuli
• Yoga greatly improves back health, posture, and core strength

This course is suitable for absolutely everyone, and is €50 for the full 6 weeks.

This can be a great opportunity to start your yoga journey with a structured, steady-paced course that will walk you through the basics of yoga.

This course comprises six classes in our Ballincollig Studio, starting on the 16th of January, 2023.

The series of six classes will be every Monday at 18:45, facilitated by our senior teacher Jim.

Our Ballincollig studio is bright, warm and well ventilated, spacious and very conveniently located for people commuting to Cork as it is off the Link Road.

Come join us!

It goes without saying that working conditions can greatly affect the health and well-being of employees. This study published on NCBI points out that occupational stress and unpredictable schedules can result in burnout, cardiovascular problems, and psychological distress. More often than not, high physical demands and long working hours can also cause muscle pain and even disability.

Although these may sound concerning, there are definitely ways to improve your working condition. The same study above states that workers who have social support and access to health and wellness initiatives have better well-being. Corporate yoga programmes, for one, can foster stress reduction. So on that note, this article has listed how corporate yoga, alongside other crucial workplace practices, can generate better health outcomes for you.

1. Monitor your work hours

Perhaps the most straightforward practise in this list, monitoring your work hours allows you to recognise when it’s time to take a breather and slow down. The referenced NCBI study shows that higher incidences of stress and burnout are due to increased work hours. In fact, working more than 55 hours per week dramatically heightens risks of heart disease and stroke. In some cases, it can also exacerbate psychological problems. One recourse to take when you notice you’ve been frequently working overtime is to go on a mental health leave. Fortunately, a feature from Fortune India reports that several companies have introduced employee-friendly policies like mental health leaves, so you can opt to utilise them to rest your mind and body.

2. Participate in corporate yoga sessions

Yoga practises positively impact one’s health by increasing blood circulation, improving mental concentration, and encouraging mobility. As our post “Yoga for Corporate and Office Workers” points out, yoga within the workplace can likewise help minimise sick leave rates and mitigate the occurrence of common illnesses and psychological problems. This is because yoga provides a holistic means to achieve better health and wellness. Participating in corporate yoga doesn’t merely require determination and discipline on your end, but social support from colleagues, too. It’s easy enough to incorporate yoga in your workplace, as this can be done through simple breathing exercises and stretches and meditation. However, try to regularly give out words of encouragement to promote consistency in your coworkers’ yoga practise as well.

3. Opt for healthy meals during lunch breaks

Food gives you the energy you need to power through your daily workload and focus on your tasks. However, it’s important to keep in mind that certain ingredients, such as fruits, vegetables, and whole grains, provide you with better nutrients than fried foods or sugar-filled snacks. On the other hand, actively restricting yourself from eating your favourite foods can make your lunch break less enjoyable. This is why you should strike a balance between both and eat intuitively during workhours. As the podcast Going Beyond the Food explains, intuitive eating means that your meal choices are guided by a healthy attitude towards food. One principle of intuitive eating that you should follow is incorporating nutritious ingredients into well-loved snacks. If you have a sweet tooth, toss in your favourite fruits in a yogurt bowl rather than reaching for a slice of cake. Great food can keep you happy and satisfied through busy workdays; just remember to opt for healthy meals that can keep you in top condition.

4. Utilise aromatherapy in the office

Aromatherapy, or the use of essential oils, is sought to relieve symptoms such as sore joints and headaches. This article from Springer on aromatherapy discusses how it can also enhance mood and alertness while alleviating mental stress. All those considered, essential oils can be quite advantageous in the workplace, especially when you need a pick-me-up in between working hours. They’re easy enough to store in your desk drawer. And because essential oils are applied on the skin, they’re seamless to use whenever you need them. A little goes a long way, too, so you can certainly share the products with your colleagues to ensure they experience the same benefits.

Great health is incredibly important in the workplace, especially amidst occupational stress and long hours. Following the above practises is crucial if you wish to enhance your working conditions. In doing so, you can likewise experience better health outcomes.

Produced by: J Bellows

Namaste,

As of today- December 13, Himalaya Yoga Valley has switched to a new and greatly improved booking platform called Momence so our users can book their classes with greater ease.

To make this transition as easy as possible 

All of your account details have been transferred for you. We have moved all of your class pass/subscription information and class credits over for you. We have also added any classes you have booked to our new platform.

You simply have to reset your password on our website to access your account 

(If you are a user of Ālaya Yoga Online you will not need to change how you book)

Just follow the link below of head to http://Momence.com/forgotpassword to reset your password and claim your account!

Claim Your Account Here

After you have reset your password and claimed your account you can download our new app from App Store for iPhone users and Google Play if you are an android user.

Very Important information on app downloads:

You will need to reset your password through a browser on our main website first before your account details will be recognized in the app.

Our new app can also be found by searching for “Himalaya Yoga Valley App”- it will appear as that name By ribbon Experience.

We think you’ll find Momence intuitive to use and will enjoy many benefits it offers, including a seamless booking experience, access to a cataloged video library, and user-friendly navigation.

We know that change can be a pain- but we believe that booking a yoga class should be painless…we have listened to your feedback and want to make sure you have a stress free experience from booking onwards with Himalaya Yoga Valley.

Support Available

We are here to support you through this transition with anything you need.

You are welcome to contact us using the chat button below or by emailing us here.

We look forward to interacting with you through Momence and thank you for your patience when dealing with issues from our previous booking software.

Thank you.

The Himalaya Yoga Valley Team

This is the season to want to treat your loved one (or yourself!) to a New Year grounded in balance, peace, and well-being.

• Enjoy 15% off all Giftcards until the 24th of December!
• To purchase your discounted gift voucher Click here. Use the discount code XMASGFT to redeem your 15% Off
• After you purchase the item you will receive the gift voucher details in digital format which you can send to the recipient

Our Giftcards can be used to buy classes, memberships or class passes at our beautiful studios in Midleton and Ballincollig or our online yoga studio 🧘‍♂️

Enjoy this short and sweet warm-up sequence.

A gentle warm-up right before the Yoga practice can make a lot of difference in how you feel throughout your practice. Warming up can make your movement easy and smooth by removing the morning stiffness of the body.

Very accessible warm-up you can catch up before heading to your day to open your body and still your mind.

Asanas to include to cover all the key stations in your warm-up sequence

Start in Sukhasana: 2 minutes

1. Cross your legs and sit with spine straight, aligning your neck, spine and your hips.
2. Rest your palms on your knees with palms facing down.
3. Gently close your eye and draw your awareness inwards. Observe your breath.

1. Inhale – Raise both your arms up to lengthen your spine.
2. Exhale to place your right hand on the right side and bend to your right.
3. Left arm stretching up, stretching your side rib cage.
4. Inhale to come back in the center.
5. Exhale and repeat on your left.

Forward stretch: One minute

From side release, come back in the centre, lengthen your spine, place your palms in front shoulder distance apart, and fold forward.

Side Twist: One minute (30 seconds each side)

1. From the forward fold come back to the centre. Inhale to lengthen your spine.
2. Exhale to place your right palm behind your right hip, left palm over your right knee and twist.
3. Look over your right shoulder.
4. Come back to the centre, lengthen, and repeat on your left.

Shoulder Rotation: 30 seconds

1. Bring your knees together from Sukhasana, and swing them back to place your sit bones over your heels to sit in Vajrasana.
2. Spread your arms parallel to the floor in a T-shape.
3. Rotate your arms from the shoulder socket – clockwise and anti-clockwise.

Shoulder opening: One Minute

1. From the T shape, sitting in Vajrasana, stretch your arms back.
2. Interlace your fingers.
3. Lengthen your Spine, and stretch your arms towards the floor while opening your chest.

Cat & Cow: Ten Rounds

1. From Vajrasana, place your palms forward, shoulder distance apart.
2. Knee hip distance apart.
3. Wrist in line with shoulders, and knees in line with hips.
4. Inhale and move your chin and chest up, arching your spine.
5. Exhale, bring your chin to the chest, rounding your spine.

Move to Downward Dog – 30 Seconds

1. From Cat & Cow – Tuck your toes, lift your knees and bring your hips back.
2. You can walk your heels to get rid of the stiffness from your hamstrings.

We are back with brand new themes as a new month begins!

Each month we run brand new themes across our classes to keep them fresh and engaging for our clients!

This November we have some really exciting new themes for online and in-person classes.

Ālaya Yoga Online Themes

• Monday – 07:15  – Core and Back Strengthening Intermediate Intermediate with Lalit
• Tuesday – 11:00  – Hips & Hamstrings Flow with Monica
• Wednesday – 17:45 – Mixed Level – Twist Focus with Karen
• Thursday – 07:15  – Advanced Flow – Arm Balances & Inversions with Lalit
• Friday – 07:15  – Finding Flow Intermediate Flow with Karen

Ballincollig Yoga Studio Themes 

• Tuesday 5.30pm – Mixed Level with Lisa – Core Focus
• Wednesday  5.30pm – Mixed Level with Bernadette – Shoulders, Back and Neck
• Thursday: 6.45pm – Strong and Slow Intermediate – Yoga for Strength
• Friday 9.30am – Mixed Level Flow with Karen – Improve your Posture
• Sunday 10.30am – Mixed Level with Mary – Healthy Hips and Lower Back

Midleton Yoga Studio Themes 

• Monday Mixed Level 5.45pm: Feel Good Practice (Breath Awareness, Twists, Inversions, Long Held Stretches)
• Wednesday Strong and Slow 7pm: Open the Heart and Spine
• Friday Mixed Level 6.30pm: Shoulders, Neck and Back

You can book your classes for our online classes or studio here: Book Class

October Sale at Midleton & Ballincollig Studios!

We had such a great response to our flash sale that we have extended it for the month of October.

If you are ready to commit to your health and well-being on an ongoing basis this offer is for you.

At both Ballincollig and Midleton, our 6-month membership is just €49.99 per month giving you unlimited access to more than 100 classes per month in each location with our team of expert teachers.

Practicing yoga regularly is a great way to nourish your body and improve your mental health. With this pass, you can access the highest quality yoga classes daily for less than €2 per class!

Grab your MONTHLY UNLIMITED YOGA PASS – usually €69 for JUST €49 valid for unlimited classes in Ballincollig Studio or Midleton Studio

Got any questions about this pass? Reach out to us in the chat!

Do you spend a lot of time sitting at work?  You may have noticed that you are feeling the pinch in your lower back, and perhaps your hips feel tight, or your mobility is reduced because of this repetitive mechanical lifestyle stress.

We have two classes themed classes in our Ballincollig and Midleton studios that will support you in therapeutic recovery from desk life!

Core Focus and Hip Opening 

These focused theme classes are designed carefully to help you with tight hips and a weak core- both can often go hand in hand, and when we bring more flexibility and stability to the hips, and strengthen the core we can experience reduced back pain, improved mobility, and better gait- all of which greater integrity within our daily functional movement.

And isn’t that what our yoga practise is all about? Better health on and off the mat!

Here is the full list of themed classes for our studio this week.

Themes for Midleton Studio –

• Monday 17.45 pm – Core focus
• Wednesday 18.45 pm – Strong and Slow Hip Openers focus
• Friday 18:30- Twists and Lower Back focus

Themes for Ballincollig Studio –

• Tuesday  17:30- Mixed Level with Lisa Nurture your Nervous System with Inversions
• Wednesday 17:30- Mixed Level with Bernadette  Hips and Twists
• Thursday: 18:45 Strong and Slow Intermediate  Chakra Focus
•  Friday 9.30 Mixed Level Flow with Karen  Supple Spine and Shoulders
• Sunday 10.30 Mixed Level with Mary Yoga for Strength

See you on the mat to explore these themes yogis!

Deep Rest for the body and Mind Masterclass

A relaxing class that includes restorative poses and a yoga Nidra at the end. We will then move into a Restorative Yoga practise to release physical tension, deeply relax your body, still your mind and boost your immune system. Within this part of the class, your parasympathetic nervous system will be stimulated to counteract the body’s fight or flight response and will help to decrease built-up stress or anxiety. We will finish with a full Yoga Nidra or “Yogic Sleep”. This is the systematic method of inducing complete physical, mental and emotional relaxation. You will be lying down and will be talked through a body scan, breath awareness and visualisations to access your theta brain wave state for deep rest, transformation and healing. Masterclass Price: – Free for members on the Unlimited Memberships – €20/person  In case of cancellations, prices are non-refundable, but they are transferable to your account for future purchases.

Masterclass: Deep Rest for the body and Mind with Jim

Fri, Oct 7th
20:00 – 90 Minutes
Jim D
Himalaya Yoga Valley Midleton Centre

Booking Information

Book your place through our schedule here or on the Himalaya Yoga Valley app.

Why not add these Shoulder Opening Practices to your daily routine?

Safeguard your Shoulders today to prevent the most common Shoulder injuries.🙌 Strengthen & open your Shoulders with some small practices you can try any time of the day.

Why should we even have Open Shoulders?

Why should we even have Open Shoulders? 🤔

According to the APA (American Psychological Association), “Ongoing muscle tension in your neck and shoulders can lead to more serious issues like back and shoulder pain, body aches, and migraine and tension headaches.” Click for reference.

Some more:

1. It helps you improve your posture.

2. It helps in multiple muscle movements around your shoulders.

3. Adds extra support to your arms whenever arm strength is required.

4. Reduces neck and shoulder stiffness.

5. It Gives you more flexibility and mobility.

6. Open and strong shoulders help you lift heavy objects and play sports.

7. Psychological effect: Open shoulders make you look more confident.

Here you go with the tips for your shoulder:

Gomukhasana (Cow Face):

1. Sit in Vajrasana or Sit with your legs crisscrossed, placing one knee on top of the other.

2. Raise your right arm, fold it at the elbow, take your right palm behind your back, and take your left palm behind the back from down. Now your right elbow is pointing to the ceiling, and your left is pointing to the floor.

3. Try to hold your palms behind your back. If not, you can also use the belt, as shown in the image.

4. Repeat on the other side.

5. Breath, and hold for five breaths.

Forward fold with Clasp:

1. Stand with feet one foot distance apart or into a wide-legged position. You can also try this by sitting in Vajrasana.

2. Clasp your finger behind your back, inhale deeply, and open your chest.

3. With an exhale, soften your knees and fold forward, letting the head fall toward the ground and gently releasing the neck.

4. Aim your clasp hands to the floor beyond your head. Stay here for five deep breaths.

Ardha Uttanasana with the wall:

1. Stand an arm’s distance away from the wall. Inhale, lengthen your spine up, and raise your arms.

2. With an exhale, extend your spine and fold forward halfway through, making a 90 degree at your pelvic.

3. Place your palms on the wall, fingers pointing to the ceiling, and sink your chest towards the floor. Feel the opening in shoulder joints.

4. Breath. Hold for five breaths and repeat.

Reverse Prayer:

1. Sit in Vajrasana, or you may choose to stand with your feet together, float arms down to either side of your body and, bending elbows, reach arms behind your back.

2. Press palms together in a prayer position on the spine and reach hands as high up as feels good.

3. Stay here for five deep breaths.

In addition to these Practices, you can also explore a Shoulder focused themed session we are running this month every Thursday at 07:15 am with Lalit at our Online platform Alaya. You can also explore the Shoulder Focused Sessions in the Library, go to the Video Library, and hit the search button.😎