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.😎

Ashtanga Yoga Workshop

Join Letizia, founder of Himalaya Yoga Shala Sardinia, Italy for this 2-hour immersive workshop designed to help you refine your existing Ashtanga practise, or begin your journey on the path of the 8 Limbs of Ashtanga Yoga.

Letizia started to practice Yoga nearly twenty years ago. After trying various styles, she found her home in the connection of breath and movement typical of Vinyasa. She met Himalaya Yoga Valley in 2012 and under Lalit’s guidance completed the 500hrs of Teacher Training between India and Ireland. Over the years her practice and teaching went more and more towards the Ashtanga Vinyasa method. In 2015 she started studying with Lino Miele, both in Italy and India. India. In 2020 she has been honoured with the authorization to teach Ashtanga Vinyasa according to the method codified in the book written by Lino together with Sri PK Jois during his 25 years of study with Guruji. Ashtanga Yoga by Lino Miele is the main written reference for practitioners of Ashtanga Vinyasa worldwide.

WORKSHOP: Ashtanga Yoga Workshop with Letizia

DAY: Saturday, August 6th
TIME: 15:00 – 120 Minutes

This workshop will include:

Mantra, Pranayama and is designed for all levels of practitioners who are seeking a dynamic somatic experience using the traditional discipline of Ashtanga from Mysore, India.🧘🏻‍♀️

Booking Information

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

Yoga for Disc Bulges and Protrusions 

Join us in Ballincollig for this deeply relaxing Masterclass on January 28th in our Ballincollig, Cork Studio

Start into your year with a gentle mixed-flow class where we will focus on releasing physical, mental and emotional blockages. We will begin and end the class by chanting together the mantra associated with Green Tara, the Hindu-Buddhist Goddess who represents deep compassion and awakened activity. Chanting this Sanskrit mantra generates deep inner peace and clarity: Om Tare Tuttare Ture Soha.

This Masterclass is FREE for Ballincollig Unlimited and Hybrid Unlimited Membership holders

You can also join this 1.5 hour Masterclass with Bernadette for just €20

You can book your spot here

Yoga for Depression in Young Men

As International Men’s day is here on November 19th, 2021,  we are here to speak about depression and how yoga can have a profound effect in improving your mood and overall mental wellbeing.

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10 Days To Discover A New You

You know how to change your life, you just sometimes need the help to understand the answers already inside you.

Meditation helps you to unlock your potential and step into who you truly are. It allows you to see the world through new eyes and gain a new perspective on yourself. 

Join Maeve for these short 20-25 minute sessions available in the video library on the Himalaya Yoga Valley app and see the benefits of a daily meditation practice after just 10 days. Share your journey and discoveries with other yogis on our members’ hub. 

Meditation helps you to believe in yourself and your self-worth and when combined with journaling it can transform your life. Make sure that you complete the journal prompts immediately after each day’s meditation to further help you put this practice into action.

Before each practice, find a quiet space and sit comfortably. If your body is not comfortable, your brain can’t relax, so find a space that suits you, as everybody is different. Read our blog how meditation can improve your life for meditation tips for beginners.

Finding yourself

Day 1 

Meditation on So Hum – Journey to ‘I am’ 

This Meditation will take you back to the ultimate source of your being – ‘I AM’

Day 2

Meditation on Self Belief

This meditation focuses on self-belief. You will gradually see yourself replacing your self-doubt with self-belief.

Day 3

Heart Meditation 

Meditating on Heart Centre can bring you joy, compassion, peace and forgiveness.

Day 4

Meditation on Gratitude

This is a meditation to bring you into a space of gratitude. Gratefulness to the present moment brings peace of mind, staying in a mind-space where there are no complaints. All we feel in this meditation is gratitude for what we have.

Day 5

Mindfulness of Breath Meditation 

A mindful meditation and mantra that focuses on breathing and being in the moment.

Day 6

Meditation and Pranayama – Peace and Calm

A short Bhramari Pranayama followed by a Guided Meditation to bring Peace & Calm to your being.

Finding your connection to the world around you

Day 7

Connecting you with Earth Element

A short session of Pranayama followed by Meditation focusing on our connection with Earth Element.

Day 8

Silent Meditation 

This Silent Meditation mainly focuses on watching your mind, managing your thoughts while being silent and looking within. Here Maeve also uses the singing bowl to bring your mind back to the present if distracted.

Day 9 

Connect with the Divine Within

We all have divinity within us, and this guided Meditation will help you touch the divinity within you.

Finding your connection to those around you

Day 10

Meditation on Compassion for Self and Others

Here Maeve guides you to the space of compassion for yourself and others.

After your 10-day meditation journey:

• Work to build meditation into your daily life
• Be consistent
• Find a quiet space and make this your meditation spot

Journal Prompts

Journalling is a great way to set your intentions before your meditation and discover what you learned about yourself afterwards. Here are some prompts that you can write about on your journey:

• What affirmation resonated with you the most during class, and why?
• Before your practice, free write 3 pages, letting your mind clear itself before settling into your meditation. Do you have the same thought patterns? Has anything received clarity or enlightenment?

• In past times, many people believed there were four elements
  • Air represented communication, intellect, and inspiration.
  • Fire represented passion, energy, courage, and freedom.
  • Water represented intuition, healing, cleansing, and love.
  • Earth represented stability, abundance, and staying grounded.

Write about the element that you think is most symbolic of your nature, and why…and/or write about the element that you need most in your life right now, and why.

• Write a meditation for all the things you’re grateful for now…and then write one for the good things that haven’t happened yet, but you know are coming your way
• What thoughts occurred during your meditation today?
  • How did this differ from other days?
  • What do you wish for the world?
  • What do you wish for yourself?

Start your meditation journey today on the Himalaya Yoga Valley App

Find out more on how meditation can change your life

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What is Yin Yoga?

Written by Himalaya Yoga Valley Graduate and Yoga Teacher, Tomoe Watanabe

The word “Yoga” comes from the Sanskrit word Yuj meaning to yoke, join or unite, the mind and body and other complementary concepts like stillness and movement, masculine and feminine, sun and moon to bring balance between them. However, the word yoga has become synonymous with asana, and a focus on dynamic movement has become more prevalent. In contrast, performing asana aims to allow the practitioner to sit for meditation without distraction.

Dynamically practising asanas is termed a yang type yoga practice. Balance is an essential aim of yoga, and to balance a yang type practice when it gets excessive, we need a yin type practice. Yin yoga has been developed to help counterbalance this focus on yang type practice, bringing yoga back to the original yoga teachings.
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Here at Himalaya Yoga Valley, we’re dedicated to bringing you our signature style, whether it’s online or in person. With the current restrictions, we want to ensure that you’re getting the most of your membership with us.

Here are some of our top tips on how to give yourself a yoga studio experience from the comfort of your own home!
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