Are you seeking a moment of peace, balance, and renewed energy? Our Women’s Health Yoga Retreat is the perfect opportunity to explore the profound benefits of restorative yoga, a practice uniquely suited to support women navigating the transformative journey of menopause. Restorative yoga is more than just movement—it’s a deeply nurturing experience that promotes relaxation, balance, and holistic well-being.
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The Physical Perks of Restorative Yoga:

• Hormonal Harmony: Activates the parasympathetic nervous system, aiding in hormonal balance and alleviating symptoms like hot flushes.
• Energy Renewal: Gentle, supported poses help combat fatigue, leaving you feeling refreshed and revitalized.
• Improved Circulation: Boosts blood flow to vital organs and tissues, enhancing overall health.
• Bone Strength: Certain poses gently stimulate bone density, helping to counter osteoporosis.
• Joint Support: Alleviates stiffness and joint discomfort commonly experienced during menopause.

Emotional and Mental Wellness:

• Stress Relief: Deep relaxation calms the mind, lowers cortisol, and reduces anxiety and irritability.
• Better Sleep: Promotes restful sleep by soothing the nervous system and addressing insomnia.
• Emotional Balance: Provides a safe space to process emotional shifts and embrace life changes.

Spiritual Connection and Mindfulness:

• Self-Compassion: Cultivates a nurturing, self-accepting mindset during this transitional phase.
• Mindful Awareness: Slows the pace, enhancing body awareness and grounding you in the present moment.

Key Restorative Poses to Explore:

• Supported Child’s Pose (Balasana)
• Reclining Bound Angle Pose (Supta Baddha Konasana)
• Legs-Up-the-Wall Pose (Viparita Karani)
• Reclined Twist (Supta Matsyendrasana)
• Supported Bridge Pose (Setu Bandhasana)
  
  

Enhancing the Practice:
Our classes, workshops  and retreats combine restorative yoga with supportive tools such as bolsters, blankets, breathwork, aromatherapy, and guided meditations to create an immersive and rejuvenating experience.
This retreat isn’t just about yoga; it’s about giving yourself the gift of time to reconnect with your inner strength, resilience, and peace. Let’s embrace this journey together.
Join us for the Women’s Health Yoga Retreat, a 3 hour Workshop and class to rediscover your balance, vitality, and sense of calm.

Yoga therapy offers a holistic approach to health, using ancient healing practices in a modern context. For many women—particularly those navigating the challenges of a woman’s life cycle, the right of passage-puberty, pregnancy, peri-menopause, post-menopause and beyond —yoga therapy provides practical and effective tools to restore balance and vitality. It isnot only a transformational practice, in its own right but is also increasingly recognised within Western medicine as a complementary therapy. Healthcare professionals, including psychologists, physiotherapists, GPs, and specialists, often recommend yoga therapy as part of a broader treatment plan.  

Here are the key principles of yoga therapy and how they can support health and well-being:


The Foundation of Healing (Cikitsa)
At the heart of yoga therapy lies Cikitsa, which translates to "healing." This principle focuses on addressing both physical discomfort and emotional imbalances, which are common during menopause.Symptoms such as fatigue, joint aches, muscle pain, anxiety, brain fog, andweight gain can significantly affect quality of life. Gentle yoga practices, including stretches, breathwork, mindfulness techniques and other tools, help alleviate these symptoms, promoting physical ease and emotional equilibrium.
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Guidance from Ancient Teachings
Yoga therapy is rooted in ancient teachings, particularly the Vedas, which explore the nature of suffering and the paths to harmony.These sacred texts provide profound insights into the human experience ofdis-ease and suffering, outlining pathways to ease and non-suffering. Itreminds us of the interconnectedness of mind, body, and spirit, emphasising howaddressing imbalances in one area can enhance overall health.

Holistic Approach to Wellness
Yoga therapy considers health as more than the absence of disease, taking into account physical, mental, emotional, and spiritual well-being. For example, a yoga therapist might develop a program to ease menopausal symptoms like sleep disturbances and mood swings through restorative poses, relaxation techniques, and guided meditation. This personalised approach ensures all aspects of health are addressed.

Strengthening the Mind-Body Connection
Yoga therapy strengthens the mind-body-spirit connection through a bio psycho social spiritual framework. It may include practices like mindful movement, pranayama (breathwork), and meditation. For women dealingwith anxiety or brain fog, these techniques can provide clarity, calm, and focus. Regular practice fosters awareness of one’s body and emotions, empowering individuals to make intentional, health-promoting choices.

Transforming Suffering into Ease
When dis-ease manifests in the mind or body, yoga serves asa transformative tool to guide individuals toward non-suffering. Engaging in yoga practices helps restore ease and cultivate a sense of peace. This processi nvolves not only physical healing but also emotional and spiritual growth, leading to a more fulfilling life.

Reconnecting with Nature’s Rhythms
Yoga therapy encourages individuals to reconnect withnature, recognising the healing benefits of being in sync with natural rhythms.Practising outdoors, surrounded by the Australian landscape, can beparticularly grounding and restorative for those undergoing hormonal changes,fostering a sense of connection and balance.

The Therapeutic Relationship
A collaborative relationship between the therapist andclient is a cornerstone of yoga therapy. This partnership provides a safe,supportive space to explore health concerns and implement personalisedsolutions. Trust and empathy are key to achieving meaningful and sustainableoutcomes.
 
Structure and Outcomes
Yoga therapy sessions typically last 45 to 60 minutes and are offered weekly or fortnightly. Programs often run for three to six weeksand can extend further based on the client’s needs. Yoga therapists undergo extensive training and supervision, ensuring their qualifications meet rigorous professional standards. Recognised as a legitimate healthcare service, yoga therapy is endorsed by international yoga therapy organisations and professional bodies in Australia. This promotes high-quality, evidence-based caretailored to their individual circumstances.


Conclusions
Yoga therapy provides a holistic, personalised pathway to better health and well-being, especially during life’s transitions. By addressing the mind, body, and spirit, it equips individuals with tools to manage symptoms, restore balance, and build resilience. For women navigating menopause, yoga therapy offers relief, renewal, and empowerment. Its integration into Western healthcare highlights its value as a complementary approach, supporting comprehensive and lasting health outcomes.

Aging is inevitable, but how we age is within our control. Ever notice how some people exude vitality and confidence, seeming to defy the passage of time? Their secret often lies in the habits they cultivate, especially in the mornings.
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For midlife women navigating the exciting transition of hormonal shifts, embracing intentional morning rituals can boost energy, enhance beauty, and empower a sense of sexy aging. Here are seven morning habits that can help you age gracefully—and glowingly.

1. Hydrate Like a Goddess
Water is the elixir of life, and after a night of rest, your body craves hydration. Drinking a tall glass of water first thing in the morning does wonders—flushing out toxins, revving up your metabolism, and giving your skin that irresistible glow.
Think of this simple habit as nourishing your inner beauty. Add a squeeze of lemon for an antioxidant boost and kickstart your day feeling refreshed and radiant.

2. Start Your Day with Mindful Magic
Meditation isn’t just about calming your mind; it’s a secret weapon against stress-induced aging. Taking 5-10 minutes to sit quietly, focus on your breath, and set an intention helps you approach the day with clarity and ease.
Stress is one of the biggest accelerators of aging, so why not slow the clock with a mindfulness practice? It cultivates inner peace that radiates outward, leaving you feeling confident and vibrant.

3. Indulge in a Balanced Breakfast
Breakfast is your chance to fuel your body for the day ahead. People who age gracefully prioritize a nutrient-packed meal with plenty of protein, healthy fats, and complex carbs.
Think avocado toast with a sprinkle of seeds, or a green smoothie loaded with veggies and almond butter. This kind of breakfast not only boosts energy but also supports your skin, muscles, and brain for the long run.

4. Move Your Beautiful Body
Morning movement is a non-negotiable for those who age with grace and vitality. Whether it’s yoga, a brisk walk, or light weights, physical activity strengthens your muscles and bones, keeps your mind sharp, and lifts your mood.
Find what you love and make it a habit. Moving your body in ways that feel good not only keeps you fit but also helps you feel empowered, sexy, and alive.

5. Sip Smartly on Caffeine
We all love a good cup of coffee, but moderation is key. Excess caffeine can dehydrate your body, disrupt sleep, and stress your adrenal glands.
Why not swap your second cup for a soothing herbal tea or a matcha latte? These alternatives nourish your body while still offering a cozy, energising start to your day.

6. Soak Up the Morning Sun
Morning sunlight is nature’s way of waking us up and making us feel alive. Just a few minutes in the sun can boost Vitamin D levels, regulate your body’s internal clock, and elevate your mood.
Enjoy your coffee or tea outside, take a walk by the ocean, or simply let the light stream through your windows. This simple ritual connects you with nature and leaves you glowing—inside and out.

7. Commit to Restorative Sleep
Sleep is your ultimate beauty tool. During deep rest, your body repairs itself, regenerating cells, boosting immunity, and enhancing skin health.

Those who age gracefully prioritise 7-9 hours of uninterrupted sleep each night. Make your bedroom a sanctuary, free of screens, and create a nighttime routine that helps you wind down. Quality rest is the foundation for waking up energized and ready to shine.

Aging isn’t something to fear—it’s something to embrace with confidence, grace, and a touch of sexy flair. By incorporating these habits into your mornings, you’ll not only look and feel amazing but also unlock a vibrant energy that carries you through every stage of life.
It’s not about perfection. It’s about creating a morning routine that celebrates your unique beauty and empowers you to thrive. Start small, stay consistent, and watch how these habits transform your body, mind, and spirit.
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As women enter perimenopause and menopause, they often find that their usual fitness routines no longer provide the same results. Traditional low-impact exercises like walking or yoga may still be beneficial, but experts are increasingly recommending a more dynamic approach.

The hormonal changes during menopause lead to a decline in muscle mass and bone density, along with increased cortisol levels, which can raise the risk of injury. As a result, adjusting the way you move is essential to staying strong, energized, and balanced during this life stage.

This is where Empowering Yoga with Weights, designed by Senior Yoga Teacher Daniella Goldberg, becomes a game changer. Set by the ocean, this weekly class integrates mindful breath-work, strength-building movements with weights, and deep relaxation, making it an ideal formula for women navigating menopause and beyond.

Daniella’s class begins with calming breath-work in the outdoor environment to quiet the mind and reduce stress, followed by warm-ups and stretches to prepare the body. The core of the practice incorporates yoga with weights, blending short bursts of intensity with mindful recovery intervals. These intervals are critical for hormonal balance, helping to reduce cortisol levels, boost energy, and improve muscle strength. Research shows that high-intensity interval training (HIIT) and similar exercises can combat weight gain, poor sleep, and mood swings—common challenges during menopause.

The session concludes with deep relaxation, allowing participants to reconnect with nature and leave feeling rejuvenated and centered. This combination of strength, recovery, and mindfulness not only supports physical health but also enhances mental clarity and emotional well-being.

Empowering Yoga with Weights offers an excellent opportunity for midlife women to maintain their health while enjoying the benefits of nature. It is a holistic approach to addressing the unique needs of women during menopause and is designed to strengthen both body and mind.

Newbies First Class Free! Whether you’re new to this type of exercise or already practicing yoga, Daniella’s class provides a supportive environment to ease into more intense training gradually.

Weekly Yogarama Schedule:

• 8:15 am Monday
• 9:30 am Tuesday
• 6:30 am Wednesday
• 9:00 am Friday
• 7:30 am Saturday
• 9:00 am Sunday

Reference
https://www.smh.com.au/lifestyle/health-and-wellness/why-women-need-to-change-how-they-move-into-menopause-20240910-p5k9b9.html

Menopause was the unspoken word only 5 year ago and today there is so much more information for women 40-65 years that are experiencing the chaotic menopausal symptoms from hormonal imbalance. Nevertheless there is still plenty of confusion ... I've educated myself reading over a dozen of books on the topic and almost 100 hours of Menopause Yoga Education and Training.  In this article, I am busting a few myths about menopause... for a bit of light edutainment.   

Mind You Menopause workshops I designed take you on a journey of wellness and empowerment. Book in for a Workshop this winter. 


Myth1: Menopause Means It's All Downhill in Your Career From Here.
Let's debunk this myth together! Menopause isn't the end of your career and the life you’ve created - it's a new beginning filled with endless possibilities. It's a time to reconnect with yourself, embrace your inner wisdom, and embark on an exciting adventure, blossoming into your second spring, as its called in Traditional Chinese Medicine!


Myth2: MenopauseTurns Women Into Moody Monsters
We're here to set the record straight. While mood swings might make a guestappearance, they certainly don't define us. With a sprinkle of self-care, adash of humor, and a whole lot of support, we can navigate these changes withgrace and resilience.


Myth3: MenopauseSpells the End of Sex and Intimacy
Not even close! Menopause is a chance to deepen our connections and rediscover the beauty of intimacy. With open mindful communication, understanding partners, and a touch of creativity, love and passion can flourish like neverbefore.


Myth4:  Menopause is All About Hot Flashes
Sure, hot flashes can steal the spotlight, but they're just one part of the journey. Menopause encompasses a holistic transformation, including changes in sleep, metabolism, and more. It's an adventure worth embracing!


Myth 5: Menopause Means Saying Goodbye to Fun
Absolutely not! Menopause is an invitation to embrace new experiences and rediscover old passions. Whether it's through yoga, mindfulness, or breath work, getting away on a weekend retreat, there are countless ways to nurture our bodies, minds, and hearts during this time.

Did you know that from 35 years old your female hormones already naturally start to shift… estrogen in particular, the hormone boldly responsible for much of your femininity, starts to ease off… literally over the next 10 or so years, estrogen made by your female organs will be replaced by estrogen production by your adrenal glands (responsible also for your stress!).

Many women are confused like I was. Why doesn't my BODY and MIND feel the same as it used to years ago. I’ve not changed my lifestyle, my exercise nor my diet. Why is this happening to me?…

Midlife women often feel exhausted from insomnia, frustrated from brain fog, horrified by emotional rollercoasters, sweaty from wild hot flushes and much rounder, even fat.

The truth is, the “Meno-PAUSE change” happens over 10+ years, with significant physical, emotional and mental ongoing changes that can be difficult and stressful . I've been speaking with Menopause Yoga experts around the world and here are my top tips.

Here’s what you can do if you are one of the lucky ones that is aware!

You can PAUSE…. SLOW DOWN….
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Develop new toolkits such as mindful meditation, yoga, deep relaxation, self-compassion and connect with like-minded people that care .

These are all beneficial practices - you can explore with our Yogarama Retreats community. 

Gift yourself a morning yoga practice or a weekend away with us to connect with women that laugh (whinge and cry) together and prepare to embrace the M-change. Reset your mind to flow through your second phase of femininity,  don't survive instead THRIVE .

HOLIDAY or RETREAT?
You may be thinking a relaxing holiday is all I need to help me navigate all of my mood swings, body changes and hot flushes of M-change. Don’t get me wrong, I agree a holiday break to chillax is 100% helpful.  The truth that a holiday for women like us is not enough to feel well and healthy like we used to..

Research suggests that daily practices such as a self-compassion can help you manage the stress of navigating through the meno-PAUSE with calm, ease and as deep sense of freedom.

So that’s why I am inviting you & maybe your bestie to join me on that mat on RETREAT ...a Day, a Weekend or an adventure Week away.

A women’s retreat is not simply a holiday in a tranquil location, it is so much more…

Step out of your busy days, slow down, learn the facts about your M- CHANGE and tap into a deeper inner wisdom so you can return home empowered with a new toolkit to flow through this second exciting phase of life & THRIVE 💚

.GET-AWAY on retreat to rediscover yourself and invite in a new approach to stress management & creative expression that works!


What Retreaters are saying..
"Everything has been perfect. The food was beyond fabulous. The pace and scheduled events were perfect. Daniella's style is nurturing, kind and inspirational. Thank you."
Jill, Womens Wellness Retreat

As a mindful meditator, every morning I wake up to practice a nourishing meditation that helps me to feel centred, creative, confident, kind and connected. Essentially I practice a deep relaxation and a chakra balancing meditation for my physical, emotional and mental wellbeing.

Too often in my life I have woken up stressed and anxious. Worried about the day ahead and all my responsibilities and struggling to let go of what happened the day before. My meditation is a reset button for me and it works best first thing in the morning. Its scientifically proven that you can train your brain to receive these positive thoughts to set you up for the day ahead to be the best version of yourself.

Today was one of those days when not only did I wake up from being physically ill with a stomach bug but also I received a terribly negative phone call 730am giving me one more warning to toe the line or I’m out. I was accused at work of creating a playground for myself..

As I reflected on  the word “playground”  it made me smile, as I was grateful to express my child-like self, my true creative self, I pondered that the other extreme is a “prison” which is deeply confined and guarded, constrained, and almost punishing.

Truly grateful to have an attitude that life is my playground and I’m ready to explore it with a sense of curiousity, fun and joy as we connect in  life like busy little ants running around with list of things to do, on a path to achieve our goals

Take a moment today to pause, and reflect on whether you live in a playground or a prison.

A daily meditation practice can offer a life of calm, clarity and freedom.. 

This was published in Mental Health Month. If you are interested in practising meditation with me - reach out email: [email protected]

"The most important relationship you have in life is the one with yourself"

Valentine's day is the time to show a little extra love to the people you care about. Whether you're single or taken, it's important to pamper yourself with the same kind of love and kindness that you'd shower on anyone else.

We often forget that the most important relationship we have is the one we have with ourselves. Valentine Day is about finding guilt-free ways to make “deposits” into yourself to improve your overall well-being, prioritising self-compassion and self-care which have serious benefits for your mental and physical health.

Loving yourself makes you feel at your best and really sets the tone for how you allow others to love you. So here are ten top tips for self-love .

1. Learn to say 'no'. Overcommitting is counter-productive and can lead to increased stress, anxiety, even full-blown burnout. This is why it's important to set limits, in both personal and professional life. A simple way to start practicing this habit is to pause and check-in with yourself before committing to anything.
   
   
2. Do something you genuinely love. Engaging in activities you enjoy elevates your mood and boosts energy. So schedule time regularly to do something just for yourself—whether it's journaling, mediation, painting, listening to music, going for a run or simply giving yourself an at-home spa treatment.
   
   
3. Take nature baths. 'Nature bath' or 'forest bathing' is spending time in nature to relax and rejuvenate. There is growing research that shows that connecting to nature has numerous benefits for our psychological and emotional wellbeing such as calming our nervous system and building resilience. Experience forest bathing on retreat with us and learn to do it whenever you want.
4. Just breathe. Deep breathing for only just five minutes can help reduce stress, lower your heart rate and regulate your blood pressure. It's hands-down one of the easiest self-care techniques out there. On retreat you will learn breath work to master the techniques of diaphragmatic breathing or join our classes to learn.
   
   
5. Shift from 'doing mode' to 'being mode'. We often feel the need to get things done. Try spend some time throughout the day to just be present and be aware of your experiences, it is grounding and helps cultivate an intimate relationship with yourself. Experience mindful meditation in each Yogarama class & retreat
6. Pay attention to your thoughts. Be mindful of the way you talk to yourself. Whenever you notice yourself saying something unkind to yourself, simply switch to a gentler tone and try to evaluate things rationally to contain your inner critic.Practice speaking to yourself as you would to a loved one on retreat.
   
   
7. Be more forgiving. "Practice forgiveness towards yourself and others. Research shows that letting go of grudges and practicing forgiveness offers an array of health benefits from lower stress levels and better sleep to improved cholesterol levels and even lower the risk of a heart attack. Learn how you can foster this healthy habit on retreat.
   
   
8. Laugh more. Laughter releases endorphins and other healthy hormones and helps take your mind off of stress. Don't know where to begin? Spend time with friends and have a laugh, read a funny book, watch a funny movie or do experience laughing yoga with Jeevi, the laughing chef, on our Retreat.
   
   
9. Yoga and Movement. Regular physical movement such as walking, swimming, yoga are all wonderful self-care techniques. It’s well known that exercise helps relieve stress, improves cognitive function and promotes endorphin release that can help ease depression and anxiety, among other things. Learn to make yoga and other mindful movement a daily habit on retreat.
10. Do something kind for someone else. Kindness reduces stress because it releases serotonin which is the 'feel-good' hormone. You can start with little acts of kindness like letting someone in the queue, buying someone a small gift, telling someone why you appreciate them, writing a note to a loved one, donating to a passion cause or inviting a friend to join a community like Yogarama Retreats

Having difficulty falling asleep, staying asleep or waking too early ?

Too little sleep can be a huge issue that affects your mood, health, focus and general wellbeing.

Having struggled myself with not enough sleep for many years, I am truly grateful that i found a key things that worked for me. My top tip is to be kind and compassionate – acknowledge it and don’t fight it... :-)

Here are top tips for navigating sleep disturbances, particularly for women experiencing. night sweats.

INSOMNIA - 10 TOP TIPS
1. Create your own personal sleep routine – it starts when you wake up in the morning with your intent to sleep well tonight incorporating daily healthy exercise, diet and being in nature.  Design a bedtime ritual such as:
- read,
- meditate
- gentle restorative stretch
- journal to empty out your mind. let go of to do list’s & worries or try a gratitude practice

2. Set up your bedroom for sleep so it’s cool & comfortable. Use cotton or bamboo sheets and blinds or curtains to keep it dark.

3. Wear loose fitting sleeveless nightwear, light undies or nude!.

4. Use an eye shade to keep out the light and ear plugs, especially if your partner is a snorer.

5. Eliminate blue light screens after 6pm –TV or computers.

6. Dinner/ snacks are best at least 3 hours before going to bed so you have time to digest by the time you want to go to sleep.

7. Avoid caffeine after 12pm.
8. Reduce or avoid alcohol as its dehydrating.

9. Reduce waking up to go to the loo in the middle of the night then not being able to go back to sleep by not drinking too much, a few hours before bed, & just before bed empty your bladder.
10. If you are waking up due to night sweats, invest in a ceiling or floor fan or try a cooler pillow& cover and turn the pillow over regularly so your head is always resting in a cool place. Add a cold pack under your pillow or at your feet to also keep you cool.

If you need more support, you can try natural herbal remedies over the counter, for instance Black Cohosh shown to reduce hot flushes or Valerian as a natural relaxant. Doctors can prescribe sleeping tablets or strong melatonin but...this is a last resort..

Hope this helps to create your our sleep ritual...

Join me on Flow with Fiery Femininity at Bay of Fires Tasmania 15-19 March 2023 wherewe’ll be nurturing your ability to manage sleepless nights, brain fog, wild emotions & hot flushes.

Have you ever experienced bliss in your yoga & meditation practice on the mat ?

"To achieve yoga’s highest goal of "blissful meditation", we must first develop an appropriate attitude towards our asana (poses) practice" explains yoga philosophy.

At Yogarama, we practice a heart-centred yoga that aligns with the ancient wisdom of "Bhāvanā” - the Sanskrit words bhū, - “to be”, bhāvanā - to cultivate proper intention.''  So how do we create this mindset.

Yogarama's Practice with Purpose
At the beginning of each Yogarama class - we tune into the sounds of nature in our mindful meditation and then tune inward to our own subtle sounds and vibrations allowing us to be present and in the moment. With this deep connection to the universe outside and to our own universe inside, we then cultivate our personal intention using a word or a phrase, inviting in health, wellness & balance to our body, mind & spirit.

The meditative practice of bhāvanā helps to find compassion and kindness as you move through your asanas (poses). 

Tips for practicing bhāvanā:
♡ Turn the corners of your mouth up - remember to smile during your practice.
♡ Feel and flow into the positive experiences and memories as you move.
♡ Take a moment to close your eyes and breathe deeply to find calm and joy into your heart space.
♡ Remind yourself to be grateful for your yoga practice in a beautiful space in nature @ Wylie's Baths.

Bhāvanā is a meditation technique used to invite more kindness and compassion within the self to acquire positive qualities and create positive change toward living a life of joy.

​Next time you arrive on the mat before a yoga class, ask yourself, why am I here today?  

May your yoga & meditation practice be filled with an intention of joy...

Love and light

Daniella
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When I went on my first yoga retreat, I had young children - I was sooo scared and had very mixed feelings.

The first day on retreat - I slowed down and slept & then I settled in to rejuvenating activities to care for me. The person I used to call "Daniella" returned and I had new energy to take back home to family and at work. The wellness gems I learned and friendships that I made on retreat were gold ! I kept practicing what I learned both on retreat and then after my yoga teacher training five years later, I  set up Yogarama Retreats.

A few years after I began teaching - I had a devoted community of like-minded yoga students, for all ages and yoga levels.  BUT... I wanted to offer my students and myself more than just a yoga class. I learned to teach meditation in India and incorporated meditation into my practice and teachings. Still, I felt more was needed to support our community.

Ten years on, my passion is hosting yoga and mindful meditation retreats that free you from a daily routine and inspire you to get out of your comfort zone. Designed to take you on a journey of self-discovery. To Find yourself. Reconnect with what matters most and disconnect from what doesn't. Find what makes your body deeply relax and destress. To find what energizes and inspires you to move, dance, or even sing.

​I am truly grateful for all the kind and creative yoga teachers and students that have contributed over the many years. Each one of you has shown up in a unique and loving way to nurture and nourish each other and I honor and thank each and every one of you. ......

What if we could use the power of our breath to transform our overactive, high-energy mind into a more relaxed and calm state of being - releasing unwanted emotions?

Our bodies are programmed to easily access our flight-or-fight state response system, also known as an acute stress response. This release of hormones triggers our sympathetic nervous system to RESPOND! A characteristic that helped homosapiens survive predators, but in the modern era, sometimes this response is often triggered by things that are not life or death situations.  We are programmed from a young age to keep our eyes on the future and our goals, always moving forward. However, this constant need to move fast has caused a society full of stressed out, overworked individuals, and too many shallow breathers.

As humans, when we enter an uneasy situation, our blood pressure rises and we subconsciously begin to enter our flight-or-fight mode. Our heart rate increases, our chest tightens, and without even realizing it we are breathing from the chest- shallow and quick. This shallow breathing essentially feeds into our overwhelming emotions offering zero assistance in calming our nerves. Panic rises and a foggy mind presents itself, hindering our ability to look at a situation with logic.

A calm, deep breath, and control over it, is needed to keep relative balance within the mind and body. But how do we tap into the power of our breath before we enter into our fight-or-flight state?
To activate our more calm side, we need to utilize our entire diaphragm while controlling our breath in order to tap into our rest-and-digest, or parasympathetic response. The belly must rise with every inhale and it must fall with every exhale, completely. To activate the parasympathetic nervous system, our calm state of being, our exhales must extend longer than our inhales. It is through our exhales we learn to let go and we truly feel that sensation of release.

Taking control of our breath takes work and can seem like a full-time job. At first, it takes a lot of conscious thinking and doing to establish a habit like deep breathwork. It will be challenging, but if you start small, like within your yoga practice, you will find that the tools you learn on your mat will only naturally carry with you when you venture off of your mat.

To understand our breath, we must first spend some time with it. Truly listen to the breathing patterns throughout the day. Carry a journal with you, take notes of how you feel during certain situations and the way you are breathing during them. We cannot control something we do not fully understand, so make friends with your breath. The more you sit with your breath, the easier it will become to navigate through your daily emotions. Anxiety cannot fully present itself if we are breathing completely, not just from the chest.

Below are a few breathing techniques we can use to help establish more breath and body awareness within our daily lives.

1. 3-Part Yogic BREATH
This simple breathing technique will be your go to during any moments of sadness, anger, anxiety, excitement, etc. I suggest beginning each morning with at least 3-5 minutes of deep belly breathing. Find a comfortable spot. Ideally, you want to be able to close your eyes, however, this technique can be performed at any time and anywhere.

​Relax the shoulders away from the ears and lengthen through the crown of the head. Take a deep inhale through the nose and notice how the belly rises, the ribs expand to the sides, and the chest lifts. Exhale slowly, yet forcefully out of the mouth. Notice every sensation. Repeat.
Focus on nothing but the rhythm of the breath. The way it feels as it flows into your body and the way it feels as you release and let it go. Your breath is your anchor. Familiarize yourself with it, you’re here to make friends with it.     
Optional Variations:

1. Sit with hands on belly. Feel the belly rise and fall. Then move your hands up to the outer rib cage. Feel the ribs expand to the sides as your breath expands. Move your hands up to the chest. Notice how the chest rises and falls as you inhale and exhale. Pay attention to the flow of the breath as it moves through the belly, up to the ribs, into the chest, and back down again. Imagine your breath mimicking the sounds of the waves in the ocean. Use your imagination. Let your breath take you to your happy place.  
2. Take a deep inhale through the nose, and just before you get to the top of your lungs pause and retain the breath for one to three seconds before exhaling out of the mouth. Repeat.
3. Take a deep inhale through the nose. Just before you get to the top of your lungs pause and retain the breath for one to three seconds before exhaling out of the nose pausing at the bottom of your lungs and retaining the breath for one to three seconds.

2. ALTERNATE NOSTRIL BREATHING: NADHI SODHANAA very relaxed, balancing breath that is used to help calm the nervous system. This technique increases the amount of oxygen taken into the body and is believed to purify the blood, calm the mind, reduce stress, and promote concentration.
How to do it: Nadhi sodhana can be done seated or lying down. To start, empty all the air from your lungs. Using the thumb of your dominant hand, block your right nostril and inhale through your left nostril only. Be sure to inhale into your belly, not your chest. Once you are full of breath, seal your left nostril with the ring finger of the same hand, keeping your right nostril closed, and hold the breath for a moment. Then release your thumb and exhale through your right nostril only. Be sure to exhale all the breath out of the right side and pause before inhaling again through the same side. Seal both nostrils once you’ve inhaled on the right side and exhaled through the left side. A complete cycle of breath includes an inhalation and exhalation through both nostrils. If you’re just starting out, you can do a four-count inhale, holding your breath for four to eight counts, then exhale for four counts. Perform up to ten cycles and notice how your body responds. You may feel more relaxed and calm in both your mind and body.

3. UJJAYI PRANAYAMA (OCEAN | VICTORIOUS  BREATH)“You and I are all as much continuous with the physical universe as a wave is continuous with the ocean.” ~ Alan Watts

Ocean breath is a very calming, yet energizing technique primarily used while holding asanas (poses) Ujjayi has a balancing influence on the entire cardiorespiratory system, releases feelings of irritation and frustration, and helps calm the mind and body
How to do it: Close your lips and start to take sow, long, active inhales through your nose. Take an inhalation through your nose that is slightly deeper than normal. While contracting the muscles in the back of your throat, exhale slowly through your nose.

Simple breath awareness is an excellent meditation technique.  As you breathe consciously through the nose, recall that this magnificent function has been with you since the moment of your birth and will be with you until your final exhale of this precious life.
HELPFUL TIPS FOR GETTING STARTED

• You be the judge. If you feel any discomfort or lightheadedness, stop immediately and return to normal breathing. Consult an instructor for guidance and supervision.
  

• Never force or restrict your breath. Don’t compromise the quality of the breath. Do the best that you can. The more you practice, the longer you’ll be able to perform the exercises, and eventually, you’ll be able to use more of your lung capacity.
  

• Patience and practice. Pranayama should be done with great care and awareness. Try to stay focused on the journey, not the destination! Over time, you will start to notice the benefits of the practice.
  

Precautions. If you are pregnant, or suffer from diabetes, high or low blood pressure, heart conditions, epilepsy, or vertigo, please consult your health care provider before performing any of these breathing exercises.


SOURCES:https://www.artofliving.org/us-en/yoga/breathing-techniques/yoga-and-pranayama
Asana, Pranayama, Mudra, Bandha. Saraswati. Bihar School of Yoga. 1999
Information from article by Joella Erin 

In the coolers days of winter it can be a real struggle to get up & onto a yoga mat. At this time of year the idea of hibernating until spring grows ever more appealing! What we do know is that a regular yoga practice is one of your best defences against illness and remedies when a bug does strike.

It is important that we change with the seasons just as nature does by adapting our daily habits, yoga practice and food choices. During the winter , the energy of the Earth and its creatures is drawn inward. We can use this time for restoration and introspection, just as many plants and animals use it for hibernation. In preparation for the spring, it is important to slow down and rejuvenate.

Here are your top Winter survival tips:
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WINTER YOGA POSES
The winter months are notorious for colds and flus, so poses that open the chest, throat and sinuses will aid in improving congestion and supporting your respiratory organs. The following poses are metabolically invigorating and help to warm the kidneys and clear phlegm.
1. SUN SALUTATION (SURYA NAMASKARA):This invigorating invocation to your yoga practice helps build heat in the body. 
2. FISH POSE (MATSYASANA):This supine backbend/inversion opens the throat and chest. 
3. BOW POSE (DHANURASANA):Open your chest with this backbend. 
4. SHOULDERSTAND (SALAMBA SARVANGASANA):This supported inversion helps with stagnation of lymph. Hold for at least eight breaths
5. LOCUST POSE (SALABHASANA):This “baby backbend” opens the chest while strengthening the back. 
6. KAPALABHATI BREATHING,a practice that builds internal heat and eliminates mucus from the respiratory tract. These are rapid, sharp exhales, passive inhales, and a snapping of your lower abdomen. You can start with cycles of 30 breaths and gradually increase up to 100, for 3-5 rounds.

WINTER FOODS- WARMING THE BODY AND SOUL

If your natural tendency is to eat warmer and heartier meals during the winter, you are on the right track! In response to cold weather, the body constricts the pores on your skin and the superficial connective tissue to prevent heat loss. This directs heat away from the peripheral tissues and into the body’s core. Because of this, your appetite becomes stronger in winter.
However, although we are designed to eat more in the winter, the selection of foods is still important. Try to pick foods that will keep your immune system vibrant and that minimize congestion.

• Eat a plentiful amount of soups/stews, grains (oatmeal, rice, barley, quinoa, etc.), healthy oils (coconut, avocado, olive, ghee) and cooked seasonal root vegetables (kohlrabi, turnips, rutabaga, celeriac, carrots and turnips). Avoid vata-provoking foods, such as salads and cold drinks.
• Drink warm teas. It is beneficial to start and end the day with a glass of warm lemon water to aid with digestion.
• Be sure to eat a hearty, warm breakfast to break the fast of your night’s sleep, feed your digestive fire and lubricate your bodily tissues. Oatmeal, porridge, or cream of wheat are all good options.
• Warming spices to include to any and all meals: cinnamon, cloves, black pepper, cardamom, fennel, cumin, coriander and nutmeg.

LIFE STYLE CHOICES

• Try doing some kind of invigorating movement –yoga or other exercise in the morning to boost immunity and mood and kick-start the movement of lymph. This helps prevent build-up of mucus and congestion.
• Start your day by 7:00 a.m. This might be a bit later than you are used to, but Winter encourages us to hibernate a little longer at night. Remember that Winter is a natural time for resting. So at night, do peaceful and calming activities that promote a sense of stillness. Try to go to bed earlier than you are used to.
• Use a warm-mist humidifier at night to help keep your sinuses clear. Have you tried a neti pot? During winter I use once a day to irrigate and moisten your nasal passages.
• Soak up as much sunshine as you can by sitting by a window or taking a winter walk. Sunlight helps your body produce vitamin D (which is crucial to ward of illness), relaxes the muscles, combats seasonal mood disorders, and aids the body in maintaining healthy sleep cycles.

Addressing Creaky Joints
To address the creakiness and stiffness that seems to get worse at this time of year I moisturise my skin with warming oils such as almond or sesame and use extra oil on my food to nourish my body inside and out. (its WD40 for the body!). 

Benefits of a winter yoga practice
1. Yoga is Warm
Chances are, the cold makes you feel stiff and sluggish. All the more reason to roll out your yoga mat.
​Warming up your muscles and joints is good for the body, improving circulation, reducing stiffness and cramping, and helping you warm up. Building heat from the inside can keep you moving all day.

2. Yoga Boosts Your Immune System
Regular exercise strengthens the immune system, making your body ready to fight off the cold and flu viruses floating around this time of year. And unless you live in a bubble, you better believe you will be exposed to something.
Keep that first line of defence ready to battle the germs with lots of rest, water, and of course, yoga three times a week or more.

3. Yoga Boosts Your Energy, Too
The short days, dark evenings, little sunshine, and drab winter clouds can leave you feeling sluggish. The best way to boost your body’s energy level naturally is with regular exercise. As little as 3-4 hours per week is all it takes to kick your body into gear.
Have trouble getting out of bed in the morning? Sleep in your yoga clothes, then roll out of bed and into the studio — no excuses!

4. Yoga Improves Those Long Winter Naps
You might find yourself tossing and turning, making those 8 hours not as efficient as they could be. Make sure you stick to your bedtime routine — don’t stay up 'til midnight drinking spiked vegan egg nog and expect to wake up feeling refreshed.
Stop eating two hours before bed, go to bed at a decent hour, and try some soothing lavender tea or a chamomile eye pillow. I always down a glass of filtered spring water mixed with a teaspoon of magnesium (for restful sleep and relaxed muscles) and a tablespoon of apple cider vinegar. The vitamins and probiotics do their work overnight while I sleep, leaving me feeling energized in the morning.

5. Yoga Opens Your Heart
Want to say “Bah, humbug” to the holidays this year? Don’t get yourself down. Hitting the yoga studio will help you deal with the blues that often accompany the season.
Practicing simple principles such as compassion and being in the moment in your yoga class will help you be a duck in the water — the negativity will simply roll off your back. Make time for pranayama and meditation practice. When your mind is happy and calm, you will be happy and calm.

6. Yoga Keeps You in Balance
Winter seems to give us a reason to over-indulge. All the holiday parties, cookies, candies, treats, and cocktails can pack on the extra pounds. Shed the guilt by balancing your indulgences with some calorie-burning asana classes. There should be no reason why you can’t enjoy the tastes of the season as long as you keep it in balance.
Go ahead, enjoy a cranberry martini and chocolate cannoli! Just limit your portion and burn it off the next day in class.

7. Yoga Will Keep You Grounded
Closing note
The seasons come and go. Winter turns to spring, and fall into winter. We go through times in our lives full of prosperity, and others are in poverty. As the world changes around us, our time on the mat can be a consistent source of comfort and grace.
Knowing you can count on your yoga practice promotes mental clarity, a sense of security, and a healthy muladhara chakra. Keep it up. No matter what is changing in your life or in the world around you. Yoga is peace, and peace is the language of the world
Thank you. Article taken from: https://love2yoga.co.uk/blog/f/maintain-a-regular-yoga-practice-in-winter

Dance movement to music can be freeing and healing to the body and mind - particularly when it holds excess stress and tension. 

At Yogarama Retreats in the bush, we shared a freeing dance movement as the sunset - retreaters wore blindfolds or some simply closed their eyes for a full hour of free movement - each mindful movement feels great in the body,

Chakradance™ is a well-being movement practice that uses spontaneous dance, to specific chakra-resonant music, for the purpose of healing and re-tuning your whole mind-body-spirit energy system.

Similar to other free-flowing dance programs the benefits include better relationships, improved confidence, and self-esteem, inspired creativity and the freedom to express yourself.

At the heart of Chakradance is the music and the beat. For all of us, the seven major chakras are the energetic gateways through which body, mind and spirit come together, literally embodying the soul.

The full moon is a wonderful time to release energy so downlaod the FREEDOM Chakra dance MP3 below and get some movement flowing in your body aligned with the next powerful full moon...

Although dancing has not been my thing since I was a teenager - the type of yoga dance is a free-flowing meditative yoga experience that I am so pleased to share with you - women of all ages from - particularly those like that have not put on their dancing shoes for many decades.

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You are invited to download a free gift -  the FREEDOM Chakra dance music and get some movement flowing in your body... EMAIL ME: to request the MP3. 

Why Is Sleep Important?
Sleep is sooo important because it can help us physically heal, recover from illness, deal with stress, solve problems, consolidate memories, and improves motor skills. A good night’s sleep isn’t just about how many hours of sleep you get, but also the quality of that sleep. There are two essential kinds of sleep: non-rapid eye movement sleep (NREM) and rapid eye movement sleep (REM).

• NREM sleep aids physical recovery. It helps your body unwind and fall into a deep sleep.
• REM sleep bolsters learning and memory. It is the sleep phase closest to wakefulness, and where most of our dreaming occurs. 
  
  

How Does Yoga Help You Sleep ?
There are many ways that yoga can help improve the quality of sleep:

• Mindfulness. This is a practice of judgment-free awareness in the moment. Mindfulness is a common component of many types of yoga. Mindfulness can increase melatonin levels and reduce nighttime sleep disturbances in adults.
• Breathing awareness and regulation. These are also elements of yoga. Deep breathing is a relaxation technique that can induce sleep.
• Regular exercise. Frequent movement is an important element of sleep hygiene. Moderate exercise several times a week can improve overall sleep.
• Weight loss. While weight loss is not a goal for many yoga practitioners, losing weight can have positive effects on sleep. Weight loss can reduce or eliminate sleep problems, such as sleep apnea.

There are also particular sleep disorders that can be positively impacted by regular yoga practice.

Yoga and Insomnia
Insomnia is the inability to fall asleep or stay asleep. Insomnia can have many long-term effects, including daytime sleepiness and impairment, memory loss, and mood changes. Studies have demonstrated that yoga can be beneficial in managing sleep problems such as insomnia. Yoga can especially benefit particular groups of people with insomnia, such as postmenopausal women and women with breast cancer.

What Types of Yoga Help You Sleep?
There are many types of yoga that provide health and wellness benefits. During the day, any type of yoga practice is appropriate, so long as the user is comfortable. High-activity forms of yoga, such as vinyasa or hot yoga, are a good type of moderate to high exercise. Such exercise, when done at least several hours before bedtime, can help you sleep better at night.

Since high-activity yoga forms elevate the heart rate, it’s best to avoid these practices right before bedtime. People who wish to practice yoga nearer to bedtime will find a slower and restorative type of yoga more suitable:

•         Hatha yoga involves gentle body postures and breathing techniques. These breathing techniques focus on lengthening inhalation, holding the breath, and exhalation.
•         Nidra yoga is done while lying down and focuses on breathing or perception of certain parts of the body.
  
  

What Yoga Poses Should You Do Before Bedtime?
Poses done before bedtime should encourage the body to relax and sleep. Recommendations among yoga instructors and physicians vary, but the following poses are commonly suggested:

•         Standing forward bend (uttanasana). From a standing position, bend your torso slowly forward in front of your legs. Your hands can rest on your elbows, shins, or the floor.
•         Reclined butterfly (supta baddha konasana). Lie on your back. Press the soles of your feet together and let your knees fall to the side. You can have your hands at your sides or above your head.
•         Legs up the wall (viparita karani). Lie on your back with your legs against a wall so that your body makes an “L.” Relax your arms at your sides.
•         Corpse pose (savasana). This is often the closing pose of yoga practices. Lie on the floor with your arms at your sides, palms up, and your legs straight.

Keep in mind that the sleep environment should primarily be used for sleeping; find another quiet location to do your yoga poses before you go to sleep. Be sure you are in a safe space free of any potential hazards.

If you have concerns about your yoga practice, consult a yoga teacher for a private session or a clinician. Remember that yoga is not a substitute for medical treatment. In the event of persistent sleep disturbances or other concerns, consult your physician to develop a treatment plan.

​Yogarama is doing our part to help make your sleep serve you.  Sleep Week is 13-19 March 2022

​ Chronic inflammation is something you want to avoid long-term.  At the 2021 Global Yoga Therapy Conference, I learned how a regular yoga & meditation practice can reduce chronic inflammation, that underlies so many modern day conditions from irritable bowel syndrome to eczema to heart disease.

The Science Behind Inflammation
Inflammation is actually an essential defense mechanism - its a protective process to ensure an infection or injury can be dealt with. It typically lasts a short while and is referred to as acute inflammation, where the body then returns to a state of balance. The immune system sends out signaling molecules to the site of issue and this signaling initiates an inflammatory response to promote the removal of the issue and healing.

Unlike acute inflammation, chronic inflammation can cause more harm than good. A prolonged inflammatory response is often due to factors relating to our diet and lifestyle.

Chronic Inflammation underlies many modern day diseases
In our modern world, chronic inflammation is most commonly caused by our intake of sugar, alcohol and preservatives, our exposure to toxins in food and the environment and infections and sedentary behaviours.

These factors put pressure on the body's systems. They cause imbalances and increase the damage and injury within the body’s tissue.

Weeks, months and even years of damaging activities cause inflammation to continue. It's purpose is to repair the damage in your body, but this level of inflammation may be too much and certain body systems may become dysfunctional as a result. We may not see the consequences of this low level of persistent inflammation for some time, until a body system can no longer perform its optimal function because of it. That’s when disease sets in and the symptoms start to show.   

Sometimes the symptoms can be mild and affect a non-essential body system. Other times it affects a critical organ, with severe and dangerous accompanying symptoms.

This type of chronic inflammation can cause heart disease or autoimmune disorders like irritable bowel syndrome, eczema, hormone imbalances, even forms of arthritis where inflammation begins to destroy otherwise healthy tissues in the body system.

In summary inflammation is a necessary and essential defence and repair process of the body in the short term, but can result in chronic disease if left unchecked.

The good news

Managing inflammation can help you achieve optimal health. The good news is there are plenty of diet and lifestyle changes along with therapies, including yoga therapy, that can be implemented at any age to reduce the impact of inflammation in your life.

Reach out if you would like to know more about the benefits of yoga and meditation to help reduce conditions related to chronic inflammation. email: [email protected]

​To all Yogis...
Be Safe
Be Well
Be Happy 
Be at Peace 

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