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.

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 

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

• Any student displaying symptoms of Covid-19 should not come to class. You can find out about symptoms of Covid-19 and what to do if you get sick, here https://www.gov.ie/en/publication/472f64-covid-19-coronavirus-guidance-and-advice/

• 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.

If you have any questions please contact us.

Namaste and see you soon!

Here is a simple tutorial for our clients! Himalaya Yoga Valley App & Booking Tutorial