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!!


Arm balance tutorial – Baby crow pose

I taught an arm balance flow at YogaUP a few days ago and was reminded how much I love baby crow pose! This is such a ‘cute’ little arm balance!

But more than that, it helps you build your confidence and strength to come into full crow pose (on your hands). When I first started practicing crow pose, the fear of falling flat on my face really held me back. But the fear of falling is taken away in baby bakasana as you’re only a few centimetres away from the ground.

And by practicing this pose, you’re focusing on building a strong foundation in crow pose. When you’re ready to come into the full crow pose, check out my top tips right here.

Watch the video to find out the five key things to work on to fly your baby crow! 

If you do try the pose after watching the tutorial, I’d love to see it!

So snap a photo and share it on Instagram – make sure to tag me @rosiyogi so I can see it!

RosalieYoga Detox Yoga Class

January 2017 Detox Yoga Classes

If you’re like me and have been over-indulging a wee bit over the holidays, then these detox yoga classes are for you… My January term at Ayush Wellness Spa is all about feeling lean, clean and unstoppable!

Join us on Friday evenings for a detox yoga flow followed by a yoga nidra session. We’ll be focusing a lot on twists – this is an internal rinse and cleanse. We’ll be wringing out all the old, stagnant energy, making room for all the good stuff.

WhenFridays, January 6th, 13th, 20th & 27th
Where: Ayush Wellness Spa
Time: 6.15 – 7.45pm
Cost: £40 for 4-week term or £12 per drop-in (space permitting)

This will be my LAST month teaching in Jersey before I head off to for new adventures in Hong Kong. I hope you can join us!

Booking is essential – message me to book!




Holy Yoga Smokes!

Today is a really significant day for me. Twelve years today I smoked my last cigarette ever. That might not seem significant to some, but I was no ordinary smoker. I was a ‘wake-up and reach for my pack of cigarettes’ type of smoker.

I looovvvved smoking. I loved the buzz it gave me. I loved how it kept me thin, really thin. And I loved the social aspect of hanging out with the ‘cool kids’ (at least that’s what we thought we were!).

Giving up was hands down the most difficult thing I have ever done in my life. I cried for months because it felt like I had lost my best friend. My friend that accompanied me through all the highs and lows of life. I had to give up coffee and red wine too because the cravings they brought on for a cigarette were too strong.

To top it off I lived with a smoker at the time who was furious that I was giving up so he would blow smoke in my face as my mouth was literally watering and tears were streaming down my face. Yep, not a very good look!!!

But I was determined. And once I want something, there’s no stopping me. I wanted to quit because I couldn’t bear the thought of what I was doing to my skin and to my body.

So I soldiered on – not day by day, but hour by hour. I just tried to make it through one whole hour. At the top of every (waking!) hour I would do a few rounds of deep inhales and celebrate the victory. I’m serious – that is how addicted I was!! And every Friday marked one week so I would treat myself to a massage, a meal out or maybe a few hours curled up with my favourite magazine. Something to mark that day.

But I didn’t go cold turkey… I had two powerful weapons…  One was yoga nidra. And the other was visualisation. I seriously couldn’t have done it without these two practices. They helped me to see myself living smoke-free, feel what that was like and know that it was a real possibility.

We can do extraordinary things with the power of our thoughts – and I would love to show you how. Watch this space… I have some exciting news coming up soon!

If you’re a smoker and are ready to go smoke free, I totally understand how hard it is. I’ve shared my top tips in this article I wrote a while back for the Elephant Journal. Stay strong, the rewards are so worth it!


How to Become a Successful Quitter.





VIDEO: Top 3 yoga poses to open up tight shoulders

Do suffer from tight shoulders at the end of a long day? If you do, you’re not alone! It’s one of the most common complaints I hear from my students. This is especially the case if you spend your day hunched over a computer.

But don’t worry, I’ve got you covered… Here are my top three favourite poses to help you loosen up those knots in your shoulders.


6-weeks to headstands

This Friday, 9th September is the start of a new 6-week term at Ayush Wellness Spa. We’ll still be flowing through a vinyasa yoga sequence in the first half of the class, followed a yoga nidra session. It’s the perfect way to unwind from the week and ease into the weekend.

But this term comes with a little (upside down) twist… Week by week, we’ll build the core strength, confidence and skills needed to start to safely practice headstands. Known as the king of all yoga poses, headstands are amazing.

They reverse the effects of gravity, bringing a whole host of benefits, including boosting circulation, honing your sense of focus and improving your digestion. And if that wasn’t enough, the flush of fresh oxygen gives you a beautiful, rosy glow (and who doesn’t want that!)?

And even if you’re not quite ready to try out headstands, you’ll still gain all the benefits of strengthening your core and then completely relaxing in a yoga nidra session.

When: Fridays

Dates: September 9th, 16th, 23rd, 30th & October 7th and 14th

Time: 18:15 – 19:45

Where: Ayush Spa (Hotel de France)

Cost: £60 for 6 week term

To book your spot, please contact me. I will send payment details upon confirming there is space in the class. You can also drop-in at £12 per class, however as space is strictly limited, priority is given to students who have signed up for the term.

Pop-up yoga classes in September

I’m thrilled to announce that our pop-up classes at Castle Quay will continue throughout September! There’s something so special about practicing outside – feeling the earth beneath you and the sky above you. It makes you feel really connected and grounded. If you haven’t experienced it yet, this is your chance!

Grab your yoga mats, your friends and join me after work to stretch, strengthen and relax every Thursday in September from 6-7pm.

Dates: September 1st, 8th, 15th, 22nd, 29th
When: 6.00-7.00pm
Where: Marina Gardens, Castle Quay (lawn above the underground car park)
Cost: £5
Bring: Yoga mat, water & layers

Any questions, please feel free to drop me line.

Let’s make the most out of the last few weeks of summer. Can’t wait to see you there!