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…!

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.

Yoga Nidra Workshop at SharedSpace

Yoga Nidra Workshop at SharedSpace

I’m so excited to team up with SharedSpace in Hong Kong to bring you a Yoga Nidra workshop on 29th July from 2pm-4.30pm. It’s such a beautiful space!

If you don’t yet know what yoga nidra is all about, now is the time to try it! This is such an incredible practice – it’s hitting a pause button on your life! It helps you feel completely relaxed, focused and clear – and so much more.

Also known as yogic sleep, yoga nidra is one of the deepest forms of meditation. 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.

It’s a kind of internal yoga, practiced lying on your back with your eyes closed. The hardest part is actually staying awake! Yoga nidra enables you to let go of all ingrained tension and stress. But relaxation is just the beginning – yoga nidra can truly transform your life.

Practicing yoga nidra gives you access to your subconscious mind. It’s like opening a door to your inner world. Things your have suppressed start to bubble up to the surface. By bringing up things you didn’t even know were affecting you, yoga nidra enables you to release old thought patterns and behaviours. Your mind is also extremely receptive in this state, which is why we also work on manifestation during yoga nidra.

During the workshop, we’ll explore how yoga nidra works and the many benefits it has to offer. We’ll then do a gentle flow for around 45 minutes, designed to relax the body and release any tension.

You’ll then come into your most comfortable position as I guide you through an hour long session that will leave you feeling totally blissed out.  There will be time for questions at the end, over a cup of tea and treats.

The workshop includes a free 30-minute track that you can use to continue your practice at home. The workshop costs HK $500.

Places are limited – drop me a message to save your spot!

Body Scan Meditation – Relax in minutes

Melt away stress and anxiety in a matter of minutes with this simple body scan meditation. This is a great way to unwind after a busy day. The guided meditation allows you to completely relax in a matter of minutes.

This is also a great practice to do if your busy mind prevents you from sleeping! It helps you get our of your mind and into your body. After a few minutes you should feel relaxed enough to drift off into sleep.

This kind of guided body scan meditation is recommended by well known meditation teachers such Deepak Chopra.

And if you have more time to spare, then delve into even deeper relaxation with a yoga nidra session.

Download a free yoga nidra track and try it for yourself.

VIDEO: IRIS Yoga and Wellness Festival 2017

IRIS Yoga and Wellness Festival 2017 | Wow, wow, wow! What an incredible weekend this was. I spent the weekend of 27 to 28th May at IRIS Your Escape, Hong Kong’s biggest yoga and wellness festival. The energy and the community spirit was beautiful.

Thousands of yogis gathered together – moving, breathing and flowing as one. It was magical. I drank it all in and then grabbed my video camera… once a journalist, always a journalist. I just couldn’t help myself!

I also led a yoga nidra class at IRIS. Nothing could have prepared me for the feeling of gratitude and awe that flowed through me during the session.

There were so many people – the meditation dome was completely packed so people started to lay their mats around the dome and then quickly spilled out all over the lawn. There must have been about 80 people there… my biggest class to date!

I sandwiched myself between the meditation dome and the lawn (in full sun – yes, I am sunburnt!!) and tuned in to the beautiful sounds of Diana Minikeva playing her hand pan. And off we went into a deep state of profound relaxation.

This was one of my happiest moments since arriving in HK three months ago. I let it flow through me and felt so deeply connected to all the beautiful souls who turned up to share in the magic of yoga nidra with me.

I am deeply grateful to everyone who came, and to the organisers of IRIS for putting together this incredible, heartfelt event. Thank you, thank you, thank you.



Yoga nidra helps you deeply relax and let go, but it goes so much deeper than that. It can truly transform your life and start to reprogramme your subconscious mind. Try it for yourself.


Yoga Nidra HK

Yoga Nidra at HK’s biggest yoga festival

I’m over the moon to be standing alongside some of HK’s most talented yoga teachers at the upcoming IRIS festival where I’ll be leading a yoga nidra session! It’s an absolute honour and privilege to be a part of this two-day yoga and wellness extravaganza. If you’re in Hong Kong on 13-14th May, this is an event you just simply can’t miss!

I’m a big believer in making things happen and this is one of those things that I poured myself into to manifest.

As soon as I saw the IRIS announcement on Instagram, I knew I wanted to be a part of it. And so I made it happen. How? Well, mainly due to the way I practice Yoga Nidra for Manifestation. And funnily enough, what got me there is also what I’ll be teaching on the day!

Just looking at the line-up is exciting! There will more than 60 classes over the course of the weekend, including yoga, meditation and fitness.

I love the ethos behind the event too – it’s all about raising Hong Kong’s collective consciousness. How cool is that?

Make sure to join in the fun and book your tickets here.



Yoga Nidra Rosalie Yoga

My last Yoga Nidra Classes in Jersey

I don’t know about you, but I’m finding it hard to get back into the groove after all the festivities! But I’ve got a solution… something that helps me get focused and clear and supercharged… and it’s super simple to practice. What is this miracle pill? Simple. It’s Yoga Nidra.

And I’m only guiding four more Yoga Nidra sessions in Jersey before I head off to Hong Kong! I hope you can join me for one last shot of deep and total relaxation…

Dates: Mondays, 9th, 16th, 23rd, 30th January
When: 5.30- 6.30pm
Where: The Wellness Centre (Castle Quay)
Cost: £10 a session

Please call The Wellness Centre – Castle Quay on 633060 to book.

Chill-out yoga classes in December at Ayush Spa

Feeling stressed? Then come chill out with us on Friday evenings at Ayush Wellness Spa with a Vinyasa Flow & Yoga Nidra class!
There’s no better way to dissolve stress and kick off the holiday season feeling ah-mazing! We’ll be focusing on stress relief, with deep stretches, longer holds and a full yoga nidra session. Each class is designed to leave you feeling deeply relaxed and recharged.
When: December 2nd, 9th & 16th
Where: Ayush Wellness Spa
Time: 6.15 – 7.45pm
Cost: £12 for one class, £20 for two classes, £30 for three classes
Booking is essential – please drop me a message to save your spot!

Last Yoga Nidra Workshop of 2016!

I’ve had lots of requests for another Yoga Nidra workshop so I’m running ONE more this year… it’s the perfect chance to hit the pause button and completely relax before the rush of the holiday season! It’s on Saturday, 10th December from 2.00 – 4.30pm at The Wellness Centre – Castle Quay.
This simple yet profound practice will leave you feeling completely refreshed and blissed out.
I will be guiding your body to deeply relax as your mind stays awake and alert. This induces a complete state of relaxation. Indeed, one hour of Yoga Nidra is said to be as restorative as up to four hours of normal sleep.
We will explore how Yoga Nidra works and the many benefits it has to offer. We’ll then do a gentle flow to relax the body and release any tension before coming into a deep state of relaxation.
There will be time for questions at the end, over a cup of yogi tea and the most delicious (dairy-free) chocolate in the world (I’m serious!).
The workshop costs £20 if you pay before 3rd December and £25 after that. Just drop me a message to book.

Yoga Nidra – Class Change

IMPORTANT NOTICE! From 14th November, Yoga Nidra at The Wellness Centre (Castle Quay) will be held on MONDAYS (and not Wednesdays). Class will also be held earlier, from 5.30-6.30pm.

WHEN: Mondays, from 14th November
WHERE: The Wellness Centre (Castle Quay)
TIME: 5.30 – 6.30pm
COST: £10 per session or 10 sessions for £90

To book, please contact the The Wellness Centre directly.

Hope to see you there!