Rosalie Yoga sankalpa

Set your sankalpa and go for it

I have a vivid memory of talking about the ‘sankalpa’ at one of my yoga nidra workshops and how you have to decide on that ONE goal, that one thing you want above all others.

One of my students asked if we really had to choose just one. And the answer is yes.

When we pour ourselves completely into one thing, all our energy goes to feeding that one goal and success becomes inevitable.

When we try to accomplish multiple things at once, our energy becomes scattered. We may get there in the end, but it will take a whole lot longer and require a lot more energy because we’re constantly stopping and starting.

Think about a snowball rolling down a hill – the hardest bit is starting. Once it gets going, it picks up speed and momentum and gets easier. But if it slows down, you have to get it started all over again.

All this to say that I’ve decided to pour myself completely into one thing and one thing only.

And that means taking a step back from teaching at the moment.

I will no longer be teaching in Hong Kong or uploading new videos to my YouTube channel. And I also won’t be sending out regular newsletters.

I may do one-off events (like the Garden Gathering in Hong Kong in December where I’ll be teaching yoga nidra), but my focus and energy will be on achieving my one big goal.

So you might not often see me here on my website, but you can still practice with me!

I have loads of yoga videos on my YouTube channel and a yoga nidra track on Insight Timer.

And of course I’ll still be around on Instagram and Facebook.

Have you thought about your ‘sankalpa’ lately? What’s the one thing you want to above all others – your heartfelt desire? Pour yourself completely into that one thing and then watch the magic unfold…!

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!

Morning Meditation | 3-minute guided meditation

If you feel like you don’t have time to meditate in the morning, this guided morning meditation is just for you. It’s amazing how just 3 minutes can make a massive difference to your day. This morning meditation is designed to help infuse your day with more ease, joy and fun.

My day always runs better when I take the time in the morning to do this – I created it for myself, but love being able to share it with all of you.. I hope you find value in it too!

It’s on those crazy busy days that you probably need this even more. So carve out just three minutes, find a comfortable seat and hit play… you’ll thank yourself for it later!

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!!

 

Full Moon Yoga

Full Moon Yoga and Meditation Class at Cabana

What an incredible start to 2018 with not one, but two super moons! With so much lunar energy in the air, it’s the perfect time for a Full Moon Yoga and Meditation class.

But this Full Moon class will be extra special… 

I’ve teamed up with the stunning Cabana beach club in Repulse Bay and will be hosting a Full Moon Yoga and Meditation class on Saturday, 3rd February from 10-2pm. The view from the rooftop (our yoga space!) is absolutely breath-taking.

Here’s what you can expect…

10:00 – 11.00: Lunar Yoga Class

11.00- 11.15: Full Moon Guided Meditation

11.30: Fresh juices and fruit

11.30 – 2.00pm: Relax on Cabana’s roof-top, including soaking in the Japanese hot tubs

Lunar Yoga Class

The yoga class is designed to invite all the qualities of the full moon into your yoga practice – that soft, expansive and powerful energy of the moon. Keeping everything soft and fluid, we’ll flow through a variation of moon salutations and a gentle flow. This stretchy, feel-good flow will help help you tap into a deeper sense of well-being and feel great in your body.

Full Moon Guided Meditation

We’ll finish with a guided meditation to help you set your intentions for the coming month. This is such a powerful way to align yourself with whatever it is you want to manifest in your life.

Fresh juices and fruit

A selection of fresh fruit and juices will be served on the rooftop after class.

Use of Cabana’s stunning roof-top

After class, you can relax on the loungers and enjoy the stunning the views from the rooftop. You can also have a soak in the Japanese hot tubs and drink in this uber-luxurious setting.

Important Notice

Please note that the roof-top will be heated, but I would advise bringing a soft warm top and cosy socks. Please also bring your own yoga mat for the class. If you don’t have a mat, please message me and I will arrange one for you.

I really hope you can join us for a bit of full moon magic – this is a day you don’t want to miss!

Feel free to drop me an message if you have any questions.

Investment: HK$700

Book your spot here.

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!