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.
This week we got a question from a student about starting yoga with disc bulges. We know that this is an issue with many of our clients and we wanted to share our thoughts on this issue.
“Hi there- I just found out I have 2 disc bulges in my lower back, my doctor has suggested yoga, is there anything I should know before I start a class?“
David, Dublin
It’s great that David’s GP suggested yoga, and we are delighted that he wrote to us so we could guide him.
While we are always pleased to hear that doctors are referring their clients to holistic therapeutic practices such as yoga to manage these issues, there are some precautions that we should take when starting yoga when we have disc bulges.
Yoga is extremely therapeutic for disc bulges specifically for Lumbar Disc Protrusions.
Disc protrusions cause instability in the spine and as ligaments cannot be strengthened with yoga (or any exercise) we want to strengthen the muscles around the spine to counteract this lack of stability. Yoga also nourishes and aids the healing of the spine by bringing fresh blood flow to this area. And when we improve our posture and core strength with yoga we can reduce pain or future bulges from occurring
While yoga is a wonderful tool to aid recovery, a general flow class may not be appropriate without the proper modifications applied.
Before we get to the yoga, what is a disc bulge?
A disc bulge refers to an extension or prolapse of disc tissues beyond the edges of the edge of vertebrae. In some cases, this bulge can press on the nerve causing mild or severe pain depending on severity.
Around 30% of the population have disc bulges, and we want to prevent them from progressing to fully herniated discs which can cause a host of issues such as lower back pain, sciatica, and even complete immobility due to pain in some extreme cases.
The issue with attending a general spectrum yoga class, especially without your teacher being informed about your disc bulges is that any forward folding (flexion) could exasperate a bulge.
Now, there are yoga Asana (poses) that are extremely helpful for disc protrusion, however, they should be done in isolation, not in a general class that also includes a forward fold.
Any deep flexion, especially with a rounded back, could potentially turn your bulge into a full prolapse.
Guidelines for practicing safely with a disc bulge
Avoid forward folds or flexion if possible, bend knees
If you do incorporate them into your practice, ensure you keep your chin forward and avoid rounding your spine, when we round our spine, and forward fold at the same time it pushes the prolapsed disc further towards the edge of the vertebrae
How Yoga Can Help
If we look at the issue of forward folds (flexion) bringing the disc further towards the edge of the vertebrae, we can see how backbends, or extension of the spine would do the opposite- bring the disc back towards the other side of the spine (where it should be!)
With this in mind here is a sequence you can practice daily to aid recovery from
Morning time
5 x sphinx pose, held for 5 breaths followed by 5 baby cobra or full cobra held for 5 breaths.
1 x Setu Bandhansana held for 10 breaths (you can use a foam yoga block to support your lower back here)
From Setu Bandhasana bring one with both knees bent and feet planted on the floor bring place your hands behind one and bring it towards your chest until you feel a slight pull. Hold this for 15 seconds and do both sides.
Evening Time
5 x Setu Bandhasana held for 5 breaths (you can use a foam yoga block to support your lower back here)
From Setu Bandhasana bring one with both knees bent and feet planted on the floor bring place your hands behind one and bring it towards your chest until you feel a slight pull. Hold this for 15 seconds and do both sides.
Attending a Yoga Class
If you do attend a yoga class, remember the principle for avoiding or modifying your forward folds and keep your knees bent where possible- and most importantly, let your yoga teacher know so they can keep you safe with modifications.
Off the mat
Don’t just apply these principles to yoga. When you get off your mat and head home to do the housework, take care of your family, or finally clean out the garage- the same principles apply. Avoid forward folding to avoid placing unnecessary pressure on the anterior portion of the disc.
Remember, always get medical clearance from your doctor, listen closely to your body, and avoid anything that causes you pain.
Do you have any questions for us about this topic? What about another issue you are facing around injury, accessibility, or anything related to your practise
Drop them in the comments- we love to hear from you!
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
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.
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?
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. … Continue reading
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! … Continue reading
Himalaya Yoga Valley is delighted to invite you along to a Chai, Chat and Meditation online class at 3pm on Sunday, September 6th with all funds raised going to Cork Simon Community and Goa Outreach. Over the past 8 years, Himalaya Yoga Valley have raised over €78,000 for charity and this Sunday want to continue to give back to the community. … Continue reading
We are so looking forward to welcoming our clients back to our Ballincollig centre from the 13th of July! The safety of our clients and team are our top priority. Please follow these guidelines when attending classes with us.
Class Capacity, Timings & Student Registration
• Capacity of students in each class will be in line with social distancing requirements of 2 meters
• Each class will be one hour in duration reduced from one hour and fifteen to allow for extra measures between classes
• There is 30 minutes between classes to allow for cleaning studio
• All bookings and transactions made online so that there is no cash transactions in the studio (prearranged exceptions will be made for people with accessibility barriers, no internet, this must be pre-arranged and absolutely the exception not the norm)
• Students must sign in before coming to the studio. We can not facilitate drop in’s
Supplies
• Students are welcome to wear visors and masks and can bring their own masks
• All students must bring their own props and yoga mat- these can not be left at the studio and must not be shared between clients
• We no longer have a water dispenser- please bring your own water
Cleaning and Hygiene
• Students must sanitize their hands before entering and exiting the studio
• After and in between each class the teacher will sanitize commonly touched surfaces
• The studio will continue to be regularly cleaned by a contracted cleaner
• Our downstairs door will be locked while cleaning takes place. Please wait for the teacher in your car or outside observing social distancing until you are called to enter. This prevents client crossover and ensures you are entering a clean and safe space
Practising Yoga
• We have staggered marked out spaces based on current social distancing guidelines for people to practice. Please place your mat on these designated markings only
• Teachers will provide verbal cues and demos rather than physical adjustments
• Please observe 2 meter distancing from the teacher
• Prop heavy classes are not currently on our schedule as we do not provide props
Class Check in and traffic flow
• Our teacher will meet clients at entry door downstairs to check you in on the iPad and there will be staggered entry staggered entry
• Please keep 2 meters apart when entering and exiting the studio and remove shoes at entry and put in bag, and store with other personal belongings in studio cubby holes. All personal belongings including shoes and car keys must be in a clean bag in cubby hole.
• Please come to the studio in dressed ready for practise. We will not be using changing rooms.
Other Important Measures
• Any student who has contact with someone who has Covid-19 must not attend our studio for 14 days and until they have received medical clearance to do so
• It is imperative that absolutely all students are signed in to class for the purpose of contact tracing should it be required. Please check that your contact details on our system are up to date and we can contact you should we need to
• If you are unwell, or become unwell after class please contact our team on info@yogacorkireland.com and notify us so
Our philosophy on holding space for yoga during these times
We are overjoyed to have you back! We will give you the same warm welcome you are used to when coming to our studio, we may not be able to be physically close to our students but we will still aim for close energetic and human connection. Our space will be a much needed sanctuary that puts safety at the peak of our priorities. We commit to creating a safe space of healing and warmth that is designed promote and protect the health of our clients and team.
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