Travel Yoga | Morning Sequence for Beginners

This travel yoga morning sequence for beginners will help you stretch, strengthen and set you up for a great day ahead!

I filmed this travel yoga class one morning when I woke up on beautiful island of Palawan in the Philippines and was in the mood for a slow flow, feel good sequence.  I wanted some ‘holiday yoga’ that wasn’t too intense, but left me feeling refreshed and ahhh-mazing! So here it is – try it out and let me know what you think!

I’m off to Borneo in September and am staying at the beautiful Shagri-la in Rasa Ria. I am soooo excited to stay there! I will be bringing my video camera with me and plan on filming quite a few yoga videos.

But I would love to hear from YOU. What kind of videos would you like to see? Are there any particular areas you would like to focus on? Let me know and I’ll try my best to make it happen!

Office Yoga | Top three poses to practice yoga at your desk

Office Yoga

We all know that feeling…. after sitting at your desk for hours at a time, you feel stiff and sore and drained. Grumpiness may start to set in at this point…! While I love long, sweaty and challenging yoga sessions, what I love even more is the PRACTICAL application of yoga. Using it to enhance your everyday life… that’s where office yoga comes in. Go from grumpy to glee in a matter of minutes!

So in this month’s Office Yoga YouTube video, I’m sharing my top three favourite poses that you can practice at work, at your desk and feel better in minutes!

They’ll help you work out the kinks and reset so you can carry on with a bit more pep in your step!

This is all from personal experience. I’m a journalist so I spend most of my working day sitting in front of two huge computer screens, writing and editing videos. My shoulders take the brunt of the abuse, but these simple office yoga moves make me feel like myself again…

But just a little note of caution… you might want to make sure there’s no one behind you when you practice these office yoga poses…!

I’d love to hear from you – try them out and let me know how you get on.

Do this for a great big stretch

Do this for a great big stretch…

Sometimes I step on my yoga mat and I feel like a great big stretch… I want to stay a bit longer in poses and go a little bit  deeper. This is my go-to yoga routine for those days!

A nice big juicy stretch does wonders for your body and your mind. It helps you release tension and leaves you feeling happier and lighter… Try it out for yourself and let me know how you get on!

If you haven’t already, please subscribe to my YouTube channel so you never miss a video. I post a new one the first Tuesday of every month!

Morning yoga for beginners

Morning yoga for beginners | Sometimes simple is best… and that applies to your yoga practice as well!  This 20 minute morning yoga for beginners class includes some of my favourite moves that will help you wake up, feel good and get set for a great day ahead. Sneak some yoga practice into your day (especially those busy days) and you’ll find everything just runs smoother…

Going forward, I’ll be posting a new yoga video the first Tuesday of every month. If I can, I’ll also throw in a surprise meditation video too.  Let me know what you’d like to see on my channel and I’ll do my best to make it happen… I’ve had lots of requests for a some deep stretches so that will most likely be up next!

This video was shot on the roof of the building where I live in Hong Kong – that particular day happened to have even more planes and helicopters in at the air than usual so they make quite a unique soundtrack!!

 

VIDEO: YOGA FOR CORE STRENGTH

Yoga for Core Strength. Get ready to get strong! Try out this video for my top three favourite poses to strengthen the core.

Working on your core helps improve nearly everything – your balance, your posture and your stability, just to name a few!

Yoga is amazing in so many ways, including the way it makes you feel STRONG. Holding plank pose – you feel your muscles working (ok, sometimes burning!) and often you feel like just getting out of the pose.

But if you stay, that’s where the real magic of yoga starts to come into play.

When you feel like just giving up, tell yourself you’ll hold on for one more breath (but if you’re in pain, you should always stop). And then perhaps, you can hold it for another breath. And another.

In this way, yoga teaches us to draw on our inner reserves. To stay when things may start to feel uncomfortable and face that challenge head on. And by doing that, you get stronger… not just physically stronger, but mentally too.

When we learn to do this on the yoga mat, we start to do this off the mat too. You’ll find yourself facing sticky or uncomfortable situations head on. Turning to your breath and dealing with whatever is in front of you.

And being strong is where it’s at.

Strong on the inside and out. Standing firmly on your own two feet, claiming your power and tackling whatever presents itself to you with ease and with confidence.

Now I’d love to hear from you – what are your favourite poses to feel strong and unstoppable?

Tap into the Super Moon's Super Powers

How to tap into the energy of the Super Moon

Tap into the Super Moon’s Super Powers

The only Super Moon of 2017 is today, the 3rd December 2017. Just like a super hero, the super moon has its own special powers. Its energies can help bring to light and then wash away all our ‘stuff’ – all those negative charges, stuck emotions and fears. That’s why this is the perfect time for clearing and for growth.

What is a super moon?

It’s a super moon when two things happen at the same time: 1) there is a full moon and 2) the moon is closer to the earth than usual due to its orbit.

On a physical level, this means the moon will look bigger and brighter.  But, it’s on an energetic level, that its super powers can really be felt.

What are the super moon’s super powers?

During every full moon, all our emotions are amplified and exaggerated – the positive and the negative. So if you’re feeling good, you will feel really good. The flip side to that is that is feeling a bit off, you will feel really off!

This is multiplied during a super moon, so it’s even more important to pay attention to what you’re feeling and thinking.

If you allow them to, suppressed feelings will start to surface. All those stuck emotions (the ones you try to push back and deny) will become very apparent. It’s a bit like shining the light on your ‘shadow side.’ But rather than pushing those feelings back down, the full moon gives you the opportunity to acknowledge them, process them and let them go once and for all.

Yoga + full moon = magic

Yoga helps this process even more. It’s on the mat that all those repetitive patterns and limiting beliefs are revealed to us.

Pay attention to your thoughts during your practice – are you judging yourself for not being flexible enough, strong enough, or ‘good’ enough? Do you give up before you trying because you’re afraid of failing? Are you constantly comparing yourself to the person in front of you? Pay attention to your inner dialogue.

But also pay attention to your body – where do you feel tight? Where do you need to create more space? Ask your body what is stuck in that place. A lot of emotions get stuck in the hips, the heart space and the lower back. Seek out those places and try to feel what is there and why it’s there.

This is your ‘stuff’.

Clearing Meditation

The full moon emits pure energy (and super moon gives you an extra dose of that). Soak it in as much as you can.

This is a meditation I often do on the night of a full moon…

Sit in stillness directly under the moon light – outside is ideal, but if it’s not possible, sit in front of an open window. Allow your body and your mind to settle. Focus on your breathing.

Once your mind is quiet start to connect to the moon’s energy. Feel it all around you. Feel it’s soothing, calming energy on your skin. Don’t rush. Now allow that energy to penetrate your skin. Invite it it. Drink it in.

Visualise this bright, pure energy flowing through every cell in every part of your body. Really feel it shining brightly into all those dark corners of your body. Pay extra attention to any parts where you know you have some stuck emotions.

Drink it in until you are completely full of this brilliant white light.

Now visualise this pure energy start to radiate outwards – to the front, to the back, above you, beneath you, to the right and to the left.

Sit now in this big bubble of pure lunar energy.

Stay here as long as you feel like it and recharge from the inside out. When you’re ready slowing bring your awareness back to your body and open your eyes.

And that is how I tap into and use the super moon’s super powers. I often do this after a few rounds of my own variation of moon salutations. Why not try it out and set yourself up for a supercharged month ahead?

Now I’d love to hear from YOU!

Let me know what you think of this of this meditation, or if there is anything else you do to invite the energy of the moon into your life and into your practice.

Happy Full Moon, everyone.

VIDEO: Yoga for Relaxation

Hello yogis! Are you ready for a yoga for relaxation class?

This 15-minute flow is designed to help you release tension and open up your body. This sequence is for all levels, beginners included and will help you release tension in your hips, hamstrings and shoulders. You’ll feel relaxed and refreshed at the end of class!

I shot this video at beautiful 53 Hoi Ha in Sai Kung, Hong Kong. I fell in love with this place when I went there last week. It’s STUNNING. I shot three videos on the rooftop, but disaster struck when my microphone decided to stop working! I only discovered this when I started editing the videos and it wasn’t a good moment! I was so disappointed, but I did manage to rescue this video – the audio isn’t great, but the flow (and the setting) is pretty sweet….

I am teaching a Full Moon Yoga Retreat in 53 Hoi Ha on 4th November and will have a spanking new microphone so will try to shoot a couple more videos. I love the idea that no matter where you are in the world, we can practice together – and this setting is amazing!

This sequence is perfect to do before a yoga nidra session – so practice first and then grab your free yoga nidra meditation for total relaxation!

The Garden Gathering in Cheung Chau, Hong Kong

Take a peek at the opening ceremony of the Garden Gathering in Cheung Chau, Hong Kong in October 2017. There was magic in the air as women from across the world came together to celebrate and share their gifts. There was such an incredible energy of love and togetherness, which I hope I captured in this video.

Massive thank you to all the beautiful souls who made this weekend so special. I’m incredibly grateful to May Ngoh and Resham Daswani for organising this weekend of heart-felt connection and transformation.

I gave my first ever talk in HK about Out of Body Exploration and I loved it – it felt like there so much in me that I needed to share. It poured out of me and the feedback and messages I’ve received have been so positive. This was the perfect place to share this – and I promise this is just the beginning…

Please share this video and spread the love and magic even more ♥

VIDEO: Morning Yoga for Beginners

I have a new video for you today – a morning yoga for beginners flow that I shot whilst running the Yoga Academy at Sea on a cruise to Japan.

I had just finished watching this amazing sunrise from my balcony…

Sunrise - RosalieYoga

I then went up to the VIP deck and did my morning go-to yoga sequence.

Then I thought how cool would it be to to share this practice with you! And so I quickly grabbed my camera and shot this video before teaching my first class of the day. This is my typical morning practice to help me wake up and get set for the day ahead. Enjoy.

Just a few minutes of yoga can make all the difference in your day.

It opens up your body, works out all the kinks and makes you feel good. My day always runs more smoothly when it starts with a few minutes of yoga and meditation. ALWAYS. Try it for yourself and let me know how you get on!

It’s an incredible time for me at the moment – everything I have ever dreamed of is materialising right before my eyes – both in my professional and personal life. It seems like I have a manifestation button on speed dial! I’ve analysed what I’m doing differently (because obviously I want this to carry on!) and there a few things…

One is which is that I have decided to never settle and really go for the things I want. The hardest thing for me has always been to decide what I want – but I’ve done that. Have you?

Do you really know what you want in life? Try to make this crystal clear for yourself.

Once you’ve done this, ASK for what you want. Don’t hold back. The only way you’re ever going to get it is by being really clear and asking for it.

Don’t settle for anything less than extraordinary  because you deserve everything you want in life. This is something I touched upon this in my latest blog post – you can read it here.

But first do this short sequence and set yourself up for an amazing day!

What is Yoga Nidra?

What is Yoga Nidra? I’ve been teaching Yoga Nidra classes and workshops for a couple of years now and have noticed the same questions cropping up time and time again.

So today, I’m going to answer the five most common questions I get about this incredible practice. This is just a little snippet – watch the video for all the juicy details!

What is Yoga Nidra? 

Also known as yogic sleep, yoga nidra is one of the deepest forms of relaxation. It’s a combination of allowing your body to relax while you keep your mind awake. By doing this, you reach a profound state of relaxation – on all levels of your being.

I like to think of it as a kind of internal yoga. It’s practiced lying on your back in savasana with your eyes closed –  and the hardest part is actually staying awake! It enables you to let go of all ingrained tension and stress.

But relaxation is just the beginning –  yoga nidra can truly transform your life.

How can Yoga Nidra help you apart from relaxation? 

During the practice, you access your subconscious mind. Your conscious mind – that part of you that tells you you can or cannot do something – that gets out of the way. By doing this you’re accessing your inner world. It’s like opening a door to your inner world.

This is the optimal setting to work on manifestation and to release the old, limited you.

Try it now!

What happens on a physical level during a Yoga Nidra session?

Well your breathing slows down. Your heart rate slows down. And your brain waves slow down as well.

So your nervous system is just unwinding itself and you’re allowing your body to just release all that pent up tension and stress.

What are the proven benefits of Yoga Nidra?

There are so many! But these are the main five:

– Yoga Nidra is deeply restorative. One hour of practice is said to be the equivalent of four hours of sleep.

– It helps you switch off your mind – that is why it’s been successfully used to treat insomnia.

–  Studies show that it is very effective at increasing learning capacity and memory.

–  Yoga Nidra increases creativity – new insights and ideas just drop in after a session.

– But the most powerful benefit of Yoga Nidra is the way it alters your unconscious programming.

How is Yoga Nidra is how is it different from meditation?

For starters, during Yoga Nidra you’re lying down in savasana and you’re trying to reach a state in between being awake and being asleep.

Whereas in meditation, typically you practice sitting – and you want your spine to be as erect as possible and you want to remain completely awake and alert the whole time.

That’s the starting point. But the main difference is that in a Yoga Nidra session you go through distinct stages and your focus is constantly shifting. This is a very different from meditation where you generally focus on one thing, such as your breath or mantra.

Yoga Nidra is a transformational practice that truly changed my life – and I know it can do the same for you. 

I started practicing more than a decade ago in Thailand. At the time, I was very nervous speaking in front of other people. I wanted something to help me overcome this debilitating fear – my heart would pound so hard in my chest every time to I had to speak up. I couldn’t focus on anything other than what I was about to say and when I did speak, my voice came out feeble and shaky! It was really holding me back on a professional and personal level.

So I turned to yoga nidra and it truly transformed my life. I consistently used the sankalpa ‘I speak with confidence and clarity’ in my practice. My fear subsided and slowly but surely I felt comfortable and confident speaking up. So much so, that I went on to fulfil my dream of working as a television journalist.

But don’t take my word for it – try it for yourself!

Download your free yoga nidra track.