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Yoga

Yoga

YOGA

WITH SAMANTHA ROSE

'Yoga is the suppression of the activities of the mind'

Patanjali's Yoga Sutras 1.2

Hello everyone, Samantha here!

I feel most alive when sharing the ways that yoga and meditation practice deepen our mind/body connection and enhance every facet of our lived experience.

If you're interested in practicing with me I'm teaching on ZOOM and in-person at beautiful studios in the South London area.

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Anchor 1

Teaching on the rooftop on behalf of @vuoriclothing has been a privilege. Practicing Yin amongst the sounds of the water fountain, whist snuggling in their dream knit set, was the ultimate elevated Sunday experience 🫶🏼🙏🏼
#gratitudeattitude

Teaching on the rooftop on behalf of @vuoriclothing has been a privilege. Practicing Yin amongst the sounds of the water fountain, whist snuggling in their dream knit set, was the ultimate elevated Sunday experience 🫶🏼🙏🏼
#gratitudeattitude

As I’m approaching my 34th birthday I am feeling the ease of the breeze of summer. Here’s a little snippet from an Iyengar retreat in Toulouse that came in the spring. I went with my mum, sister and two brothers for a week of yoga, breathing, cold swim and sauna. It was my favourite family holiday of all time! 🧘🏻‍♀️

The yoga centre there is up for sale and it’s got me thinking about the future 😅☺️

As I’m approaching my 34th birthday I am feeling the ease of the breeze of summer. Here’s a little snippet from an Iyengar retreat in Toulouse that came in the spring. I went with my mum, sister and two brothers for a week of yoga, breathing, cold swim and sauna. It was my favourite family holiday of all time! 🧘🏻‍♀️

The yoga centre there is up for sale and it’s got me thinking about the future 😅☺️

An unfiltered horizon on the top of the Lions Head.
Asana: Compass pose

An unfiltered horizon on the top of the Lions Head.
Asana: Compass pose

Looking for a chance to connect with yourself?
This Saturday 1000-1400 I’m holding a Yang/Yin day retreat with two styles of yoga: Ashtanga and Yin. Join me at the Pullens Centre SE17, the heart of my local community 💚

Link in bio for more information.

Looking for a chance to connect with yourself?
This Saturday 1000-1400 I’m holding a Yang/Yin day retreat with two styles of yoga: Ashtanga and Yin. Join me at the Pullens Centre SE17, the heart of my local community 💚

Link in bio for more information.

Join me for a Yang/Yin retreat on Saturday 15th July. 1000-1400 @ The Pullens Centre SE17

An immersion into the tools of two styles of yoga: Ashtanga and Yin. I will guide an exploration into these styles creating space for curiosity and discovery of their different qualities and techniques.
Join me at the centre of my local community to share space and explore some different modes of being. Vegan lunch and herbal teas provided.

£30 for full retreat or come to either practice with lunch for half retreat at £20.
More information in bio.

Join me for a Yang/Yin retreat on Saturday 15th July. 1000-1400 @ The Pullens Centre SE17

An immersion into the tools of two styles of yoga: Ashtanga and Yin. I will guide an exploration into these styles creating space for curiosity and discovery of their different qualities and techniques.
Join me at the centre of my local community to share space and explore some different modes of being. Vegan lunch and herbal teas provided.

£30 for full retreat or come to either practice with lunch for half retreat at £20.
More information in bio.

Work with the body to access the mind. In stillness or in movement. Listen to the sensations of the body. In there lies your experiential knowing of life. Without that awareness we live life unconsciously. The wealth of wisdom we gain is invaluable to the amount of joy we consciously feel, accept and feel worthy of. We give most of that joy to ourselves unconsciously if we allow ourselves to be truly with ourselves. 🧘🏻‍♀️✨

What would happen if we allowed ourself to be in the being of the movement instead of the doing of it?

Work with the body to access the mind. In stillness or in movement. Listen to the sensations of the body. In there lies your experiential knowing of life. Without that awareness we live life unconsciously. The wealth of wisdom we gain is invaluable to the amount of joy we consciously feel, accept and feel worthy of. We give most of that joy to ourselves unconsciously if we allow ourselves to be truly with ourselves. 🧘🏻‍♀️✨

What would happen if we allowed ourself to be in the being of the movement instead of the doing of it?

Can you see the difference between the first Sun A and second? I love modifying depending on how my body feels in a Vinyasa class. Sometimes when bending my knees I can tap into a different quality of fold and downward-facing dog. If you’re used to practicing in a fuller expression try to modify and notice the ways it feels different.

Sorry about the strobes - the fairy lights at MOREYOGA Bermondsey this morning were giving a dungeon vibe. 😂

Can you see the difference between the first Sun A and second? I love modifying depending on how my body feels in a Vinyasa class. Sometimes when bending my knees I can tap into a different quality of fold and downward-facing dog. If you’re used to practicing in a fuller expression try to modify and notice the ways it feels different.

Sorry about the strobes - the fairy lights at MOREYOGA Bermondsey this morning were giving a dungeon vibe. 😂

There's nothing wrong with working on an asana. When does this practice become counterintuitive to the goal of asana in yoga?
Say we make the assumption that asana is the vehicle whereby we prepare the body for meditation then we use it for experiential learning about our physicality; to open mind/body awareness. Surely, then, we use the practice for experimental work with our body?

Do I enter into the fullest expression of a posture just because I can?
I am genuinely interested in how practitioners feel they treat their body when practicing.

After years of practicing to deepen my back bends I notice inflammation at both sides of my lumbar spine when I do. With some discernment I'm learning my body is asking me to stop. In class it's sometimes hard to bring myself back from what my body is capable of, because I want to continue using it for the many years ahead.
I can go at it from different angles, strengthening glutes, dry needling or rolling the muscles, pranayama to "unblock nadis" but my body knows the fact.
It's asking me to stop, unless I can find a safe way to explore this through another medium, and that medium might be talking to contortionists, physios or people who work this the body with a different intention. Yoga is a vehicle for healing and mind/body awareness. In my opinion for most of us, our bodies are not naturally built to be able to perform asana on demand or force. Within my yoga practice, will I listen?

📸Posture: Candlestick
Salamba sarvangasana variation

#thoughtsonasana #yoga #ahimsa #discernment

There's nothing wrong with working on an asana. When does this practice become counterintuitive to the goal of asana in yoga?
Say we make the assumption that asana is the vehicle whereby we prepare the body for meditation then we use it for experiential learning about our physicality; to open mind/body awareness. Surely, then, we use the practice for experimental work with our body?

Do I enter into the fullest expression of a posture just because I can?
I am genuinely interested in how practitioners feel they treat their body when practicing.

After years of practicing to deepen my back bends I notice inflammation at both sides of my lumbar spine when I do. With some discernment I'm learning my body is asking me to stop. In class it's sometimes hard to bring myself back from what my body is capable of, because I want to continue using it for the many years ahead.
I can go at it from different angles, strengthening glutes, dry needling or rolling the muscles, pranayama to "unblock nadis" but my body knows the fact.
It's asking me to stop, unless I can find a safe way to explore this through another medium, and that medium might be talking to contortionists, physios or people who work this the body with a different intention. Yoga is a vehicle for healing and mind/body awareness. In my opinion for most of us, our bodies are not naturally built to be able to perform asana on demand or force. Within my yoga practice, will I listen?

📸Posture: Candlestick
Salamba sarvangasana variation

#thoughtsonasana #yoga #ahimsa #discernment

Happy International Yoga Day!
Who decided it? I don’t know. I’ll take the reminder of the power of the practice graciously.

For me the asana (physical) practice came first, then the mind/body awareness, breath awareness. This lead me to explore meditation and seek connectedness to others and nature in a new way.
The practice brought me so much gratitude and love, sometimes my heart feels like it could burst or I could flood myself in tears.
Sometimes it allows me to feel fear and pain so intensely that I doubt I’ll ever escape that moment.

This practice helps me, in my humble human journey, to be present and feel alive.

#internationalyogaday #yogaday2022 #internationalyogaday2022 #yogateacher #costarica

Happy International Yoga Day!
Who decided it? I don’t know. I’ll take the reminder of the power of the practice graciously.

For me the asana (physical) practice came first, then the mind/body awareness, breath awareness. This lead me to explore meditation and seek connectedness to others and nature in a new way.
The practice brought me so much gratitude and love, sometimes my heart feels like it could burst or I could flood myself in tears.
Sometimes it allows me to feel fear and pain so intensely that I doubt I’ll ever escape that moment.

This practice helps me, in my humble human journey, to be present and feel alive.

#internationalyogaday #yogaday2022 #internationalyogaday2022 #yogateacher #costarica

April Announcement 📣
Sunday Reset is back from the comfort of your own home. 🧡
Drop it in your diary to set your Sunday up nicely & let me know you’re keen. 🧘🏻‍♀️

* 10th and 24th April *
Sunday Reset on ZOOM
1000-1100am

£8 or pay-what-you-can
Level: All levels
An intuitive session of slow vinyasa flow yoga; integrating the week just gone.
Explore your strength, flexibility and grace as we synchronize movement with breathing. A short meditation will close; leaving you feeling balanced for the week ahead.

📸 @jamesdrewturner

April Announcement 📣
Sunday Reset is back from the comfort of your own home. 🧡
Drop it in your diary to set your Sunday up nicely & let me know you’re keen. 🧘🏻‍♀️

* 10th and 24th April *
Sunday Reset on ZOOM
1000-1100am

£8 or pay-what-you-can
Level: All levels
An intuitive session of slow vinyasa flow yoga; integrating the week just gone.
Explore your strength, flexibility and grace as we synchronize movement with breathing. A short meditation will close; leaving you feeling balanced for the week ahead.

📸 @jamesdrewturner

Today a very dear friend of mine practiced ashtanga 1 on 1 with me and it reminds me of how special the practice can be when meeting it for the first time. The focus on the breath with movement and the fun that is to be had with new physical movement is what is giving me fire in my belly right now. Forward moving energy with muscle and in the mind is where it’s at.

Personally I’ve been taking a break from teaching and practicing with some trusted teachers. It’s been so refreshing and I’ll be carrying this into my teaching at the end of March so if you’re looking to practice in person please keep an eye out for my classes at @moreyoga_ - I’m both humbled and excited 😌 #yogateacher #yogalondon

Today a very dear friend of mine practiced ashtanga 1 on 1 with me and it reminds me of how special the practice can be when meeting it for the first time. The focus on the breath with movement and the fun that is to be had with new physical movement is what is giving me fire in my belly right now. Forward moving energy with muscle and in the mind is where it’s at.

Personally I’ve been taking a break from teaching and practicing with some trusted teachers. It’s been so refreshing and I’ll be carrying this into my teaching at the end of March so if you’re looking to practice in person please keep an eye out for my classes at @moreyoga_ - I’m both humbled and excited 😌 #yogateacher #yogalondon

BOOK REVIEW

📚 'Living the Sutras: A guide to yoga wisdom beyond the mat' by Kelly DiNardo and Amy Pearce-Hayden

🤔Hmmm
This book serves those who are interested in the philosophical elements of yoga and how they can be interpreted in a modern context.
The book translates verses from 'Patanjali's Yoga Sutras', the foundational text in contemporary yoga, into english and adds a western commentary with examples of application.
The style of the book encourages reflection and journalling about the personal application of the ideas.
I think this book is an excellent starting point for those who have worked with asana (yoga postures) and are looking to dip their toes into the deeper, more subtler ideas of the method. I think it has the power to pave a clear path for them towards understanding meditation and the moral code & behaviours (yamas and niyamas).
As acknowledged by the authors translations are not perfect, instead accessible. If you are looking for finer tuned translations and interpretations look to a book called 'The Roots of Yoga' by James Mallinson and Mark Singleton (strictly for the academically minded and knowledge thirsty)

🧘‍♀️Will reading this book compliment your practice or not?
- This book is a good gateway to explore the ideas of Ashtanga Yoga (aka the eight limbed path) and begin discerning if these ideas compliment or come into conflict with your world view.
- The book includes an appendix (preview pictured in this post) which translates the sutras and gives an overall look at the messages of the text. (context is important. it can be helpful not to look at one idea too intensely for too long IMO)
- Sometimes the prescribed journalling exercises felt misdirected to what I had come to learn about the ideas, such as the concept of 'Bramacharya', so I skipped doing these and instead reflected on why I thought the exercise felt misdirected.

BOOK REVIEW

📚 'Living the Sutras: A guide to yoga wisdom beyond the mat' by Kelly DiNardo and Amy Pearce-Hayden

🤔Hmmm
This book serves those who are interested in the philosophical elements of yoga and how they can be interpreted in a modern context.
The book translates verses from 'Patanjali's Yoga Sutras', the foundational text in contemporary yoga, into english and adds a western commentary with examples of application.
The style of the book encourages reflection and journalling about the personal application of the ideas.
I think this book is an excellent starting point for those who have worked with asana (yoga postures) and are looking to dip their toes into the deeper, more subtler ideas of the method. I think it has the power to pave a clear path for them towards understanding meditation and the moral code & behaviours (yamas and niyamas).
As acknowledged by the authors translations are not perfect, instead accessible. If you are looking for finer tuned translations and interpretations look to a book called 'The Roots of Yoga' by James Mallinson and Mark Singleton (strictly for the academically minded and knowledge thirsty)

🧘‍♀️Will reading this book compliment your practice or not?
- This book is a good gateway to explore the ideas of Ashtanga Yoga (aka the eight limbed path) and begin discerning if these ideas compliment or come into conflict with your world view.
- The book includes an appendix (preview pictured in this post) which translates the sutras and gives an overall look at the messages of the text. (context is important. it can be helpful not to look at one idea too intensely for too long IMO)
- Sometimes the prescribed journalling exercises felt misdirected to what I had come to learn about the ideas, such as the concept of 'Bramacharya', so I skipped doing these and instead reflected on why I thought the exercise felt misdirected.

Merry Christmas! A few days ago it seemed that I may be just myself for Christmas and I had made real peace with that, no disappointment. Things took many turns and today I’m having a humble Christmas in my wee family of two.

If you are spending Christmas alone this year I’m sending extra special love your way and I hope you feel it. Just remember you’re not alone because there’s always a way to seek that connection with others (hi zoom) and to yourself in any way your lived experience has taught you how.
It may be cooking, reading, baking, singing, listening or just sitting and breathing. Whatever it is celebrate and feel gratitude for yourself today, because you are your family too! 💝

#covidchristmas #full #gratitude #beingwithself #contentment #stayhumble #connection

Merry Christmas! A few days ago it seemed that I may be just myself for Christmas and I had made real peace with that, no disappointment. Things took many turns and today I’m having a humble Christmas in my wee family of two.

If you are spending Christmas alone this year I’m sending extra special love your way and I hope you feel it. Just remember you’re not alone because there’s always a way to seek that connection with others (hi zoom) and to yourself in any way your lived experience has taught you how.
It may be cooking, reading, baking, singing, listening or just sitting and breathing. Whatever it is celebrate and feel gratitude for yourself today, because you are your family too! 💝

#covidchristmas #full #gratitude #beingwithself #contentment #stayhumble #connection

There’s something powerful about practicing in the morning, setting intentions for the day ahead and focussing the mind.
I enjoyed a calm walk to open up at the wonderful @lost_in_yoga studio today for this mornings session. A perfect start to the day.

My in-person sessions will be on an infrequent basis due to the nature of my schedule at the moment. I will be covering at local studios (SE London) so watch out for announcements to join.

Once again, I’ll run Sunday Reset 10-11am on Zoom the last two Sundays of October.

Also, if you’d like to hire me for group sessions or yoga at your workplace please get in contact to start the conversation 😌

Have a wonderful Wednesday all!🧘🏻‍♀️

There’s something powerful about practicing in the morning, setting intentions for the day ahead and focussing the mind.
I enjoyed a calm walk to open up at the wonderful @lost_in_yoga studio today for this mornings session. A perfect start to the day.

My in-person sessions will be on an infrequent basis due to the nature of my schedule at the moment. I will be covering at local studios (SE London) so watch out for announcements to join.

Once again, I’ll run Sunday Reset 10-11am on Zoom the last two Sundays of October.

Also, if you’d like to hire me for group sessions or yoga at your workplace please get in contact to start the conversation 😌

Have a wonderful Wednesday all!🧘🏻‍♀️

First time making a DIY yoga mat spray. I’ve used store bought sprays before or just used water.

Part one: the concoction.
Part two: the testing phase.
Only time will tell if my over enthusiasm for the essential oils will pay off. Watch out for the update.

I bought all my ingredients from local businesses today. Trying to preference them over online, and online small business over Amazon.

#yogateacher #buylocal #yogamats #yogamatspray #diy #essentialoils

First time making a DIY yoga mat spray. I’ve used store bought sprays before or just used water.

Part one: the concoction.
Part two: the testing phase.
Only time will tell if my over enthusiasm for the essential oils will pay off. Watch out for the update.

I bought all my ingredients from local businesses today. Trying to preference them over online, and online small business over Amazon.

#yogateacher #buylocal #yogamats #yogamatspray #diy #essentialoils

Sunday Reset is back on ZOOM 10-11am from the comfort of your own home.
Come along for Slow vinyasa flow with intention setting and short meditation.
Message me now to join the session on 26th September. Pay what you can.

Class will then next run the last two weeks of October. If it’s been a while and you need some time for a grounding practice send me a note of interest. 🧘🏻‍♀️💫

Music: Speaker Joy by Blue Dot Sessions

Sunday Reset is back on ZOOM 10-11am from the comfort of your own home.
Come along for Slow vinyasa flow with intention setting and short meditation.
Message me now to join the session on 26th September. Pay what you can.

Class will then next run the last two weeks of October. If it’s been a while and you need some time for a grounding practice send me a note of interest. 🧘🏻‍♀️💫

Music: Speaker Joy by Blue Dot Sessions

Finding myself in India teaching by total chance this week has been inspiration to plan something new. I even have my 200hr YTT notes out 📖 🌱

Perhaps an online course is in initial stages 😊✨
If this sounds like it’s calling you tell me, what do you want to learn? What formats could you fit into your weekly routine?

Chin stand inspired by @fernandalupo

#chinstand #yogainspo #yogainindia #yogacourse #yogateacherlife

Finding myself in India teaching by total chance this week has been inspiration to plan something new. I even have my 200hr YTT notes out 📖 🌱

Perhaps an online course is in initial stages 😊✨
If this sounds like it’s calling you tell me, what do you want to learn? What formats could you fit into your weekly routine?

Chin stand inspired by @fernandalupo

#chinstand #yogainspo #yogainindia #yogacourse #yogateacherlife

We knew there was yet another adjustment around the corner… I’m finally going back to my day job which means an August hiatus on planned public classes. 121s and ad hocs will still run and I’ll update here 😊

Already I can’t wait to get back to scheduling public classes and seeing your faces.

Until then my personal practice is going to be looking like meditation and my physical practice is going to keep fun with walks, some light gym sessions and my second love - roller skating!

Tell me what you’re doing this month for your body and mind 🙏🏼 🤸🏻‍♀️

#theworldisyouroyster #move #staystill #livethewaythatfillsyou #upside #joy #yogateacher #hiatus #movement #adjusting

We knew there was yet another adjustment around the corner… I’m finally going back to my day job which means an August hiatus on planned public classes. 121s and ad hocs will still run and I’ll update here 😊

Already I can’t wait to get back to scheduling public classes and seeing your faces.

Until then my personal practice is going to be looking like meditation and my physical practice is going to keep fun with walks, some light gym sessions and my second love - roller skating!

Tell me what you’re doing this month for your body and mind 🙏🏼 🤸🏻‍♀️

#theworldisyouroyster #move #staystill #livethewaythatfillsyou #upside #joy #yogateacher #hiatus #movement #adjusting

Energetic lines.
Think Leonardo Da Vinci's Vitruvian Man. It's physics. Energy exerted in one direction is stabilised by exerting equal energy in the opposite direction. I remember my first ever yoga teacher using this image to help me balance in Warrior 3. (the concentration game with this one)

Our focus on the body in motion and the structures within that engage and create that balance.
We become more conscious of our own body.

🧘🏻‍♀️ Extended side angle (parsvakonasana)
🎥 @jamesdrewturner

Energetic lines.
Think Leonardo Da Vinci's Vitruvian Man. It's physics. Energy exerted in one direction is stabilised by exerting equal energy in the opposite direction. I remember my first ever yoga teacher using this image to help me balance in Warrior 3. (the concentration game with this one)

Our focus on the body in motion and the structures within that engage and create that balance.
We become more conscious of our own body.

🧘🏻‍♀️ Extended side angle (parsvakonasana)
🎥 @jamesdrewturner

The pause and presence of teaching yoga in person is medicine for me this week 🙏🏼
#wholesome #humans #inperson #teachingyoga #incense #senses

The pause and presence of teaching yoga in person is medicine for me this week 🙏🏼
#wholesome #humans #inperson #teachingyoga #incense #senses

For the past 8 weeks my personal practice has taken a back seat to allow me to focus on my MBSR course.
Today I thought I’d play around with some new movement - tried to go for the side crow variation ☺️ not quite there with finding my arm. 😆

Mat is from @cortica_yoga 🧘🏻‍♀️

For the past 8 weeks my personal practice has taken a back seat to allow me to focus on my MBSR course.
Today I thought I’d play around with some new movement - tried to go for the side crow variation ☺️ not quite there with finding my arm. 😆

Mat is from @cortica_yoga 🧘🏻‍♀️

🌱Saturday Yoga in the park 🌱
Kennington Park SE11
8th May 1100-1200

I'm leading a grounding vinyasa practice amongst the trees. The class will be beginner friendly, in movement and breathing.
Bring your own mat. Maybe some socks and a jumper too for savasana.

Get in touch to book.
£10 pp paid in advance. Refunds will be given if class is cancelled due to weather.
If you would like to join and have financial circumstances at the moment please contact me as I would like to accommodate all.

🌿 Tomorrow’s Sunday Reset (community class) on ZOOM is ready to go 10-11am. Message me to get involved! This is donation only. 🌿

🌱Saturday Yoga in the park 🌱
Kennington Park SE11
8th May 1100-1200

I'm leading a grounding vinyasa practice amongst the trees. The class will be beginner friendly, in movement and breathing.
Bring your own mat. Maybe some socks and a jumper too for savasana.

Get in touch to book.
£10 pp paid in advance. Refunds will be given if class is cancelled due to weather.
If you would like to join and have financial circumstances at the moment please contact me as I would like to accommodate all.

🌿 Tomorrow’s Sunday Reset (community class) on ZOOM is ready to go 10-11am. Message me to get involved! This is donation only. 🌿

🌸 Good news delivered all round in the UK just in time for the flowers blooming.
The zoom class era has reached a peak (for now) and I anticipate that most of us will be squeezing all the in-person juice from the lemons. May there be many lemons.

🧡I wanted to say a heartfelt thank you to everyone who attended my ZOOM sessions over the past year and for all the friends you've brought to the classes too. I am so humbled by the kind words of referral that you've been passing on.

👩‍💻I will continue to run my ZOOM offerings for the next few weeks; though subject to change as I introduce some in-person. Naturally, I'm excited to see some real life faces. Most likely Sunday Reset will remain on schedule as I just love holding some space for whoever may need it on a Sunday, it totally brightens my day.

🧘🏻‍♀️As soon as I'm set on a new offering I'll let you know!

Thanks for sharing your practice with me!

🌸 Good news delivered all round in the UK just in time for the flowers blooming.
The zoom class era has reached a peak (for now) and I anticipate that most of us will be squeezing all the in-person juice from the lemons. May there be many lemons.

🧡I wanted to say a heartfelt thank you to everyone who attended my ZOOM sessions over the past year and for all the friends you've brought to the classes too. I am so humbled by the kind words of referral that you've been passing on.

👩‍💻I will continue to run my ZOOM offerings for the next few weeks; though subject to change as I introduce some in-person. Naturally, I'm excited to see some real life faces. Most likely Sunday Reset will remain on schedule as I just love holding some space for whoever may need it on a Sunday, it totally brightens my day.

🧘🏻‍♀️As soon as I'm set on a new offering I'll let you know!

Thanks for sharing your practice with me!

My favourite end of the day postures for spine mobility and relaxation; because we all need some love whether we are working or not.

✨Save this post for the end of a busy day or send to a friend who needs some TLC. ✨

💥Tip: Skip to number 7 or 8 if you are trying to induce sleep; relax the belly and all muscles completely and stay for as long as you can stay awake and get up to bed💥

1. Classic child’s pose: feet together, knees apart and sending the torso downward, opening the shoulders.

2. Cat/cow: INHALE bringing the sternum through the upper arms, dropping the belly then EXHALE doming between the shoulders, belly to the spine.

3. Lateral child’s pose: sitting on one heel, arms in opposite direction.

4. Thread the needle: option to extend the supporting arm, weight allowing to bear into the shoulder on the floor. Option to tuck toes or have them flat.

5. Supine spinal twist: pay attention to the spine when twisting before taking the gaze over the shoulder.

6. Child’s pose (closed): option to bring the head towards the knees or massage between the eyebrows with the floor. (Great for headaches)

7. Feet on the chair: relax the belly muscles completely and bring attention to the expansion of the belly in the breath. Close the eyes if you want to drop into your experience deeper.

OR
8. Legs up the wall: Do number 7 but with feet up the wall. Whichever way, make sure your bottom is close to the chair/wall with a foetal position entrance and exit.

🌿 Above all try to breathe in and out of the nose (if it’s possible) and make the inhalation and exhalation calm and equal. 🌿

🌱 Sending a virtual hug to you - maybe hug yourself with your own two arms. You’re doing a great job 👏🏻

My favourite end of the day postures for spine mobility and relaxation; because we all need some love whether we are working or not.

✨Save this post for the end of a busy day or send to a friend who needs some TLC. ✨

💥Tip: Skip to number 7 or 8 if you are trying to induce sleep; relax the belly and all muscles completely and stay for as long as you can stay awake and get up to bed💥

1. Classic child’s pose: feet together, knees apart and sending the torso downward, opening the shoulders.

2. Cat/cow: INHALE bringing the sternum through the upper arms, dropping the belly then EXHALE doming between the shoulders, belly to the spine.

3. Lateral child’s pose: sitting on one heel, arms in opposite direction.

4. Thread the needle: option to extend the supporting arm, weight allowing to bear into the shoulder on the floor. Option to tuck toes or have them flat.

5. Supine spinal twist: pay attention to the spine when twisting before taking the gaze over the shoulder.

6. Child’s pose (closed): option to bring the head towards the knees or massage between the eyebrows with the floor. (Great for headaches)

7. Feet on the chair: relax the belly muscles completely and bring attention to the expansion of the belly in the breath. Close the eyes if you want to drop into your experience deeper.

OR
8. Legs up the wall: Do number 7 but with feet up the wall. Whichever way, make sure your bottom is close to the chair/wall with a foetal position entrance and exit.

🌿 Above all try to breathe in and out of the nose (if it’s possible) and make the inhalation and exhalation calm and equal. 🌿

🌱 Sending a virtual hug to you - maybe hug yourself with your own two arms. You’re doing a great job 👏🏻

Practicing at home?

💥I’ve introduced a Dynamic Vinyasa class on Wednesdays 1830-1930 to fire up some energy get you over the hump of the week. This class is for those with experience of basic postures and an enthusiasm for diving a bit deeper. £8 per household.

💥 Sunday Community Class continues. Invite your friends and family along for a total Sunday reset. All levels welcome! Donation only. 🧘‍♀️

DM for more information. All classes on Zoom.

EDIT: changed to reflect current class times

#zoomyoga #yogaforeveryone #yogaathome #yogalondon #yogaonline

Practicing at home?

💥I’ve introduced a Dynamic Vinyasa class on Wednesdays 1830-1930 to fire up some energy get you over the hump of the week. This class is for those with experience of basic postures and an enthusiasm for diving a bit deeper. £8 per household.

💥 Sunday Community Class continues. Invite your friends and family along for a total Sunday reset. All levels welcome! Donation only. 🧘‍♀️

DM for more information. All classes on Zoom.

EDIT: changed to reflect current class times

#zoomyoga #yogaforeveryone #yogaathome #yogalondon #yogaonline

In what we hope to be the last stretch in the global pandemic and everyday restrictions, I am excited to announce ZOOM Community Classes to provide an opportunity to practice & explore mind/body awareness.
These classes serve to explore flexibility and strength. Expect to move through postures (syncing your breathing) and create space from head to toe. I will offer variations for those who are newer to yoga/working with injuries.
A short meditation will close the class.

If you have never attended a class of mine don’t be shy. Please get in touch for more information or to ask questions. I really look forward to hearing from all faces; old and new.

Why are these classes donation only?
Access to these classes will not be restricted by financial capacity and only donations will be accepted.
This class structure also provides me with an opportunity to further my own practice/contribution as a practitioner, in 'seva'.

The schedule will be uploaded for the following week and will be saved in my story 'highlights'. I really hope to connect with many of you, albeit virtually for the moment.

📸 @brynley.davies
Yoga mat gifted by @cortica_yoga

In what we hope to be the last stretch in the global pandemic and everyday restrictions, I am excited to announce ZOOM Community Classes to provide an opportunity to practice & explore mind/body awareness.
These classes serve to explore flexibility and strength. Expect to move through postures (syncing your breathing) and create space from head to toe. I will offer variations for those who are newer to yoga/working with injuries.
A short meditation will close the class.

If you have never attended a class of mine don’t be shy. Please get in touch for more information or to ask questions. I really look forward to hearing from all faces; old and new.

Why are these classes donation only?
Access to these classes will not be restricted by financial capacity and only donations will be accepted.
This class structure also provides me with an opportunity to further my own practice/contribution as a practitioner, in 'seva'.

The schedule will be uploaded for the following week and will be saved in my story 'highlights'. I really hope to connect with many of you, albeit virtually for the moment.

📸 @brynley.davies
Yoga mat gifted by @cortica_yoga

It feels great when we can copy a posture from a photo or book, but where do we find the real juice of the practice?

It’s in the endeavour of learning about your body and all it’s subtleties, and the other lessons you uncover along the way. The reality of practicing yoga isn’t easy. It’s breathing, making constant nuanced adjustments and lots of falling.

Practice for yourself, and never get upset for falling or failing to do something.

As the wonderful @davidswensonashtanga told us at my last teacher training
“The strongest trees in the forest grow the slowest”

It feels great when we can copy a posture from a photo or book, but where do we find the real juice of the practice?

It’s in the endeavour of learning about your body and all it’s subtleties, and the other lessons you uncover along the way. The reality of practicing yoga isn’t easy. It’s breathing, making constant nuanced adjustments and lots of falling.

Practice for yourself, and never get upset for falling or failing to do something.

As the wonderful @davidswensonashtanga told us at my last teacher training
“The strongest trees in the forest grow the slowest”

BOOK REVIEW

📚 Why Buddhism Is True by Robert Wright

🤔Hmmm
This book is for mental resilience geeks or anyone who watched and loved the movie 'The Matrix'. It explores Buddhist thought about the workings of the brain using modern neuroscience and psychology to interpret and present from a secular perspective.
Having just finished a 10 day silent Vipassana retreat when I read this book, it really assimilated my experience and allowed me to see the details from a different vantage point.
There are lots of big ideas explained practically. My favourite? The idea of 'unsatisfactoriness' (as defined by Buddha being caused by 'desire' or 'craving') encouraging us to run from unpleasant feelings and to chase pleasant feelings. The author links this idea to the scientific brain, in evolutionary terms, explaining how feelings orchestrate our behaviour. The book explains why following feeling may no longer serve self-preservation in our modern environment; discussing anger, impulsive and addictive behaviours.

🧘‍♀️How might reading this book compliment your practice?
- Whilst the book is not a meditation manual, anecdotes explain how the author's understanding of self and the world were transformed through his meditative experience. He identifies with being a "bad meditator" which makes this book relevant to anyone who tried to meditate and thought they missed the point.
- There are lots of similarities in Buddhist thinking and yoga (as rooted in Patanjali's Yoga sutras). This book provides an opportunity to explore these similarities in another context (for example the idea of interconnectedness or emptiness).
- If you are interested in eastern philosophy but are put off by spiritual mysticism this book offers a refreshing outlook to similar principles in Yoga and Buddhism, through a more scientific lens.

#whybuddhismistrue

BOOK REVIEW

📚 Why Buddhism Is True by Robert Wright

🤔Hmmm
This book is for mental resilience geeks or anyone who watched and loved the movie 'The Matrix'. It explores Buddhist thought about the workings of the brain using modern neuroscience and psychology to interpret and present from a secular perspective.
Having just finished a 10 day silent Vipassana retreat when I read this book, it really assimilated my experience and allowed me to see the details from a different vantage point.
There are lots of big ideas explained practically. My favourite? The idea of 'unsatisfactoriness' (as defined by Buddha being caused by 'desire' or 'craving') encouraging us to run from unpleasant feelings and to chase pleasant feelings. The author links this idea to the scientific brain, in evolutionary terms, explaining how feelings orchestrate our behaviour. The book explains why following feeling may no longer serve self-preservation in our modern environment; discussing anger, impulsive and addictive behaviours.

🧘‍♀️How might reading this book compliment your practice?
- Whilst the book is not a meditation manual, anecdotes explain how the author's understanding of self and the world were transformed through his meditative experience. He identifies with being a "bad meditator" which makes this book relevant to anyone who tried to meditate and thought they missed the point.
- There are lots of similarities in Buddhist thinking and yoga (as rooted in Patanjali's Yoga sutras). This book provides an opportunity to explore these similarities in another context (for example the idea of interconnectedness or emptiness).
- If you are interested in eastern philosophy but are put off by spiritual mysticism this book offers a refreshing outlook to similar principles in Yoga and Buddhism, through a more scientific lens.

#whybuddhismistrue

Have you been practicing for a while and want to formulate an at-home yoga practice?

One benefit of following your own routine is that your attention is not fixed on direction of the teacher, so you can work on individual focus. Although self practice is no substitute for a good relationship with a good teacher, it's really complimentary.

Some of my friends have been asking me how to find their own routine and here are some of my tips:
👉🏼 Research the system/style that you love. There are books and guides available that will take you through asana sequences and other practices. For example, you can use cheat sheets to remember sequences or books to breakdown variations and provide basis for your study.
👉🏼 Be realistic about time/frequency of the commitment. Create a routine to fit your commitment. Vary the routine; consider working with a teacher 121 every so often for new 'homework'.
👉🏼 Don't duck out at savasana. Lean into the subtle elements of the practice solo; this is where the mind/body assimilation happens. If you're looking for a guide on time, try to allow 10mins for a 60 minute practice, 5mins for a 30 mins practice.

🤔Lost? Consider this simple recommendation:
Learn sun salutation (surya namaskar) A+B. The nature of these sequences incorporate backbends and forward bending so provide a good structure. Learn ujjayi breathing and use in dynamic part of practice (when practicing asana). Learn yogic breathing and use at beginning and end of routine (for breath awareness and that mind/body connection).

Video: My ashtanga standing series practice assisted by cheat sheet, because I am rarely completing the whole series these days.
The cover: Mid-fall 😁

Have you been practicing for a while and want to formulate an at-home yoga practice?

One benefit of following your own routine is that your attention is not fixed on direction of the teacher, so you can work on individual focus. Although self practice is no substitute for a good relationship with a good teacher, it's really complimentary.

Some of my friends have been asking me how to find their own routine and here are some of my tips:
👉🏼 Research the system/style that you love. There are books and guides available that will take you through asana sequences and other practices. For example, you can use cheat sheets to remember sequences or books to breakdown variations and provide basis for your study.
👉🏼 Be realistic about time/frequency of the commitment. Create a routine to fit your commitment. Vary the routine; consider working with a teacher 121 every so often for new 'homework'.
👉🏼 Don't duck out at savasana. Lean into the subtle elements of the practice solo; this is where the mind/body assimilation happens. If you're looking for a guide on time, try to allow 10mins for a 60 minute practice, 5mins for a 30 mins practice.

🤔Lost? Consider this simple recommendation:
Learn sun salutation (surya namaskar) A+B. The nature of these sequences incorporate backbends and forward bending so provide a good structure. Learn ujjayi breathing and use in dynamic part of practice (when practicing asana). Learn yogic breathing and use at beginning and end of routine (for breath awareness and that mind/body connection).

Video: My ashtanga standing series practice assisted by cheat sheet, because I am rarely completing the whole series these days.
The cover: Mid-fall 😁

Lockdown 2.0 we’re nearly half way through!
I’m super excited to announce I’ll be teaching vinyasa flow with the beautiful @soulsistersfitness this Friday at 12.30pm on insta live.
I’ll be joining you from my living room. Maybe you’ll join me from yours?

📸 @jamesdrewturner

@adidaslondon
#createdwithadidas #hometeam

Lockdown 2.0 we’re nearly half way through!
I’m super excited to announce I’ll be teaching vinyasa flow with the beautiful @soulsistersfitness this Friday at 12.30pm on insta live.
I’ll be joining you from my living room. Maybe you’ll join me from yours?

📸 @jamesdrewturner

@adidaslondon
#createdwithadidas #hometeam

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Follow me on Instagram

@withsamantharose

Are you working from home?

Maybe you're struggling to make time to practise yoga. Why not take your 30 minute break to follow my gentle IGTV chair flow?

No need to roll out your mat.

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