YOGA FLOWS

Find a quiet space and a comfortable position to start this grounding meditation. Enjoy.

This poem was written by Ruminator, a 13th century Sufy Poet. Mindfulness is about focusing on the magic of the present moment. To experience life as it unfolds moment by moment. Mindfulness is not something that you achieve overnight; it is a habit which is developed gradually over time. Listen to that Poem that will teach you about emotions.

'Should'; 'ought to', 'have to', are mostly used in autopilot mode. We used them out of habits. Sometimes, their use is appropriate, but most of the time, it is not. The key here is: awareness, so that we can catch ourselves in the action and use compassion, acceptance and kindness in the heart of our communication. It is not easy to do, but I believe it is worth the effort. The goal, of course, is not to be perfect and do it in all our conversations, but to try, and be mindful of these habits to grow and improve. It is life changing.  This 10-minutes flow removes the 'should'. I am not talking, and I am just experiencing the real time experience. How do I find my flow, what is my process. A lot of non-yoga movements, some fallings, clapping and exploring too for you to get inspired.  Step on your mat and create your own No Should Flow. Enjoy!

'Can I do yoga if I'me getting my period?'. We usually mean, is it ok to invert during menstruations? The honest answer is to listen to your body. I've always maintained my practice and I found that it reduced cramping and increase my energy level. Before that flow, I was feeling weak, my lower back was painful and I did not want to do anything. Afterwards, my energy level was up and I was able to work and move with no pain! Take your time to do it and tune in with yourself. This is a moment of self-care and self love. It is a beautiful moment for yourself and your body to bring awareness to your senses and emotions. Enjoy the journey.

In this 10-minutes flow you will discover a new range of motion through your hamstrings. You will practice some of the movements with an activation of a body part that you normally do with the help of your hands. This flow is a good test to check out the tightness and weakness of your hamstrings.

In this 10-minutes flow, we will work on our shoulders and thoracic cage. Opening the chest out and let the heart shine. It is a slaw flow with yin poses to connect with the heart and open it up. Feel free to stay longer in the poses, especially if you have stiff shoulders, like I do. You can also repeat the flow several time, before you go into the final yin pose. Enjoy! And if you want more, connect with me on Instagram (@manale_ganiere).

This is a 10 minute Hips opening flow to start your day or to finish it. We are focusing here on breathing with each movement. Inhale to lengthen and open, exhale to deepen and relax. It is quite slow movements to go deeper into the opening of the hips. You'll find poses like low lunges, lizard and pigeon. I added some chest opening to open the heart and stretch the shoulders. Enjoy! You can find more on my Instagram (@manale_ganiere).

Mandala Vinyasa yoga, is a practice that is established on the four elements that bring connection between you and each of the Elements in the Universe – Earth, Water, Fire and Air. Each of these elements have their corresponding Chakra and group of muscles. This flow is based on the earth element that works on hamstrings and forward folds. We activate energetically Muladhara, the Root Chakra, related with grounding and safety. The whole mandala sequence has usually 6 parts. I only do 2 here. You can continue the sequence adding splits and inversions.

A morning yoga practice can energies you and set you up for a productive day. This 10-minute flow will help you warm up the body and bring you from repose to refresh. Many of us sleep with the spine and hips rounded in fetal position, which is calming and introspective for rest and contemplation. In contrast, extension of the spine and hips can prepare you for action. Let's your day begin.