Yoga, training and health inspiration for you

Tervetuloa kesäkuu, yksi vuoden kauneimmista kuukausista. Toisaalta kesäkuu voi olla myös kiireistä aikaa ennen kesälomaa. Tämän kuukauden aikana tutkimme Yogobessa kuinka tasapainoilla aktiivisuuden ja tekemisen sekä palautumisen ja levon välillä omaa hyvinvointia ruokkivalla tavalla. 

Kerää voimia kesälle – ota aikaa palautumiselle

Kesä on täällä, eli lomat lähenevät. Tämän takia seuraavat viikot saattavat olla normaalia intensiivisempiä. Haluamme kannustaa sinua lepäämään tarpeeksi ja huolehtimaan arjen jaksamisestasi. Emme voi ehkä vaikuttaa työhön liittyviin velvollisuuksiin, mutta voimme tietoisesti päättää ottaa hengähdyshetkiä oman arjen keskellä.

Haluamme myös rohkaista sinua suunnittelemaan kesäsi niin, että löydät tasapainon tekemisen ja levon välillä.

Joskus saatamme lähteä suorittamaan kesälomaa ja listaamaan loma-aktiviteetteja ja –suunnitelmia uupumiseen asti – erityisesti nyt, kun monet paikat ovat olleet pandemian takia kauan kiinni.

Äläi kuitenkaan unohda levon merkitystä kokonaisvaltaisen hyvinvointisi kannalta; raivaathan lomasuunnitelmiesi keskelle myös tilaa laiskottelulle.

Miltä Yogobe näyttää kesäkuussa?

Tämän kuukauden suuri uutinen on se, että alamme tuottamaan LIVE –striimattuja joogatunteja yhteistyössä Yogoben tiimin kanssa. Lue lisää täällä ja tule mukaan nauttimaan joogasta yhdessä.

Blogissa voit selata inspiroivia kirjoituksia esimerkiksi Majja Lundilta, Hillevi Borgalta ja Julia Glutzilta. Videokirjastoon tulee pian uutta sisältöä ja treenivideoita uusimman Yogoben tiimiläisen, Jenny Strömin, kanssa. Lanseeraamme myös uuden ohjelman, Viva Vaginan, Emma Öbergin kanssa.

Julkaisemme uusia jooga– ja treenivideoita säännöllisesti. Löydät tältä soittolistalta monipuolisen videokirjastomme tuoreimmat uutuudet.

7 mindfulness vinkkiä arkeen

• Meditoi suihkussa. Keskity saippuan tuoksuun ja siihen, miltä vesi tuntuu ihoa vasten.
• Tee pieniä arjen tekoja, joista kiität itseäsi töistä kotiin saapuessasi. Vie esimerkiksi roskat aamulla, laita diffuuseri päälle levittämään asuntoosi lempituoksuasi tai tyhjennä astianpesukone ennen töihin lähtöäsi.
• Tunnustele päivän aikana omaa olotilaasi. Tiedosta ja nimeä tunteesi: tunnetko olosi levottomaksi vai stressaantuneeksi? Oletko kenties iloinen? Vastausten tai ratkaisujen sijaan ole läsnä tunteillesi ja hyväksy ne sellaisinaan.
• Pysähdy tuoksuttamaan kukkia tai kulkemaan paljain varpain nurmikolla. Helli itseäsi luonnon läsnäololla, sen tuoksuilla ja äänimaailmalla.
• Ole rehellinen asioista, joita tarvitset – sekä itsellesi että lähipiirillesi. Kerro kumppanillesi, perheellesi, työtovereillesi ja ystävillesi mitä tarvitset ja pyydä heitä olemaan yhtä suoria sinulle.
• Käännä itsesi ylösalaisin. Tee inversio, eli tule käsillä tai päällä seisontaan tai yin joogan räsynukke asentoon. Anna sen olla muistutus siitä, ettei elämän tarvitse aina olla vakavaa.
• Pestessäsi hampaita illalla ennen nukkumaan menoa, palauta mieleesi asia, jossa olet onnistunut kuluneen päivän aikana.

Soittolistavinkit kesäkuulle

• Lyhyitä meditaatioita
• Kiitollisuutta vahvistavia harjoituksia
• Virtaava liike
• Hyvän yön yin jooga
• Mindfulnessia aloittelijalle

Lue lisää levosta & arjen tasapainosta

• Tietoinen hengitys on aalto joka tuo takaisin kotiin (Anna-Mari Pentikäinen)
• Can mindfulness help the growing brain in children and adolescents? (Yogobe)
• Find your balance: Leena Pennanen

Welcome June! Perhaps the most beautiful time of the year - but also a time that can be busy with  before the upcoming summer vacation. This month we are exploring how we can balance activity with moments of mindfulness and recovery so that we can face the summer with energy.

Gather strength for the summer - take time for recovery

Summer is here and it's soon time for vacation. We know that this time before the summer holidays can be intense. Therefore, during June we want to emphasize the importance of taking time for recovery and to check in, so we can soften a bit and transition slowly from work to holiday. To not go from 0 to 100 but to let this period be like a soft deceleration. We may not be able to influence our work situation or other commitments that has to be done before the summer, but what we can do is to give ourselves time to stop, breathe and listen in. 

We also want to give a friendly reminder to plan your summer, and try to create a nice balance between activity and recovery. It's easy to try to catch up with as much as possible during the holidays, perhaps especially now when we have been locked up for so long during the pandemic, but do not forget to take time for rest and lazy days ♡

What's coming on Yogobe in June?

The big news of the month is that we are starting to broadcast LIVE-streamed classes together with Team Yogobe! Sign up for the free week 7-13 June and read more here!

In the blog, you will be able to take part in inspiring reading about training, recovery and much more from Majja Lund, Hillevi Borga and Julia Glutz, among others! In the video library, there will soon be new training classes with Team Yobobe's latest profile - Jenny Ström! In addition, we release the new program Viva Vagina together with Emma Öberg.

We release new videos on a regular basis - in this playlist you will find a selection of our latest launches.

7 tips for more mindfulness in your everyday life

• Meditate in the shower. Focus on the scent of the soap and how the water feels against your skin.

• Do small services for your after-work self. Empty the dishwasher, take out the trash or turn on a diffuser in the morning before you go to work.

• Set checkpoints throughout the day to check in on how you feel. Name the feeling and acknowledge it: is it anxiety? Is it stress? Is it joy? No need to implement solutions; just recognize your feelings.

• Stop and smell the flowers. Touch a leaf or tree trunk. Experience the joy of running your hands or bare feet through grass and soil. Pamper your senses with the abundance of nature.

• Be direct about your needs. Tell your partner, friends or colleagues what you need. And ask others to be just as direct with you.

• Turn yourself upside down. Let the head come lower than the heart in a handstand, headstand or standing forward fold. Let it be a playful act and a reminder that you do not have to be so serious all the time.

• While brushing your teeth for the night - identify a success that you have achieved during the day.

Editor's picks: playlists of the month

This month we have selected playlists with a nice balance between recovery and activity. A lovely mix of meditation, yin and restorative yoga and exercise:

• Good morning!: Get going in the morning and wake up your body to lay the groundwork for a great day. Combine several of the sequences or select just one – the one you need today.
• Meditation for inner stillness:  In this playlist we have collected a mix of meditation practices for different occasion and needs.
• Relax & Restore: This playlist is created to help you activate your parasympathetic nervous system with calming yin, yoga nidra and meditation
• Strength & breathwork: Combine classes that focuses on strengthening your muscles and breathing exercises.

This summer's selected online courses - 50% discount

During the summer, you can buy three of our most popular online courses for half the price! Choose between:

• Föda utan rädsla online: This modern birth preparation prophylaxis course gives you, your partner and the baby in the womb the best conditions for childbirth.

• Lär dig meditera: A 12-week meditation course for you who want to learn how to meditate or for you who are ready to take the step to get a regular meditation practice in everyday life, guided by Ulrica Norberg.

• Yoga Philosophy: This is the course for you who want to learn more about yoga philosophy, and learn how to implement the Indian wisdom in a way that is directly linked to your life. The course content is in English and the course is guided by Simon Krohn.

The offer is valid until 31/8 2021.

Read more about mindfulness, restorative and yin yoga

• Restorative yoga – an antidote to stress, by Mona Anand
• Can mindfulness help the growing brain in children and adolescents?, by Yogobe
• Yin yoga – balancing the Yin and Yang of yoga, by Ulrica Norberg

Video recommendations – recovery

Yogobe Video: f85c Yogobe Video: h85u Yogobe Video: 84es Yogobe Video: 8u4g

To watch a full video you need to be logged in as a paying Yogobe member. Haven't tried Yogobe before? Try it for free during 14 days – get started here!

Have you missed the opportunity to take online classes in real time with our skilled instructors in Team Yogobe? Now we are finally launching LIVE-streamed classes. Read more and sign up for the free week here!

LIVE - a bridge between digital and IRL

After this year, we have seen a clear need for community. We are many who miss being able to meet at the gym or yoga studio and share our energy, exchange a few words or smiles together. And our fantastic teachers miss to interact and share their knowledge human to human.

With the hope of creating a loving bridge between digital and IRL, which will make you feel both seen and inspired, we will expand our service with LIVE-streamed classes, workshops, lectures and online courses together with Team Yogobe.

All classes are free for all members June 7-13

You can already start registering for all upcoming LIVE classes that are available throughout the month of June and then WE GO LIVE with the first classes on Monday the 7th of June. Between June 7 and 13, all classes are free for our members! After that, you who are a paying member with us always get a 30% discount on all LIVE sessions.

Read more about LIVE and sign up for the free classes here!

Check out this month's LIVE calendar

Several classes every week - the same schedule for one month
We will run on one and the same weekly schedule for a whole month - so that you will have the chance to take part in different classes and teachers. We have several classes every week and the first month you can try classes like Good Morning Soul with Ulrica Norberg and SOMA MOVE with Linus Johansson. You can find the schedule here!

In order for more people to have the opportunity to participate, we have classes at different times, spread over morning, lunch and evening. We have also tried to take into account your different needs and therefore cover several different practices and forms of exercise such as SOMA MOVE, yin yoga, pilates, pregnancy yoga, Embodied Flow, mindfulness and more.

Do you want to influence the content of the LIVE calendar?

We are super grateful if you want to be involved and influence the content of the LIVE calendar by filling out this survey.

If you have any questions or concerns about our LIVE classes, do not hesitate to contact us at [email protected] ♡

A few minutes a day of activity can give you significant health benefits. Run, Flow, Let Go is a training format that strengthens your body and nourish your emotional being. Discover an experience in training and emotional intelligence – read more here!

What is Run, Flow, Let Go?

Run, Flow, Let Go is a new training format weaving together energizing movements designed to strengthen your body, improve your cardio health whilst nourishing your emotional being.

Each Run, Flow, Let Go video is 5 minutes and includes these three stages:

• RUN – cardio energising exercises based on the essentials of interval training & running.
• FLOW – yoga-inspired movements linked with the breath.
• LET GO – techniques to express & release pent up energy.

In each stage you will be fully ON for 20 seconds & then totally OFF for 10 seconds of rest.

In each video during the LET GO stage, there will be a focus on accessing and releasing one of the primary emotions – MAD, SAD, BAD or GLAD. The session ends with moving into the emotion of GLAD by celebration and wild free dance!

Can a 5 minute workout be effective?

When many of us think about health and getting fitter, we imagine the long, hard slog at the gym for hours or running for miles on a lonely road.

And yet a mountain of science is now accumulating around the merit of micro shifts or micro interventions, short bursts of activity we can do anywhere with next-to-no equipment. The latest science in exercise and health clearly shows that any activity is better than none, and that more is better than a little. The UK health guidelines in 2011 stated we should aim for 150 minutes of moderate or 75 minutes of vigorous physical activity per week in bouts of at least 10 minutes with muscle-strengthening activities twice a week, in that order. That advice was changed in 2019 to “some is good; more is better”. The Run Flow Let Go videos are designed around this micro shift format, because we know that as little as five to six minutes a day of objectively measured increases in activity have been shown to deliver significant health benefits.

Let go – train your emotional intelligence

While surgical procedures date back as early as Christ, our exploration into mental health didn’t really start until the mid-18th century, and even then, it was only looking at dysfunction, not how to improve mental health. The consideration of emotional intelligence emerged in 1964, although it didn’t gain traction as a concept until science journalist Daniel Goleman popularised it through his book. Since then, studies have shown that people with higher levels of emotional intelligence tend to have better mental health as they’re able to take a constructive perspective of the ups and downs of their life, and because they’ve developed a level of emotional literacy and mastery over their emotional state.

We need the right vocabulary to articulate to ourselves what we’re feeling and why. If we want to improve how we feel, we need to begin by becoming more aware of what we’re thinking, then change our thoughts accordingly. A simple exercise is to pause and connect to the feeling you’re having — mad, sad, glad, or bad — and think about what might be causing you to feel that way. Emotions are signals, not invitations to take up residency. Run Flow Let Go trains your emotional intelligence by inviting you to move into and let go of the various emotions of mad, bad and sad and we always end in glad, letting go into celebration of life!

Real is where the gold is

I sense that, as a species, we’re at a crossroads. We’ve tried all these different extremes to attain some measure of peace or happiness: success, power, money, stuff, bigger houses, faster cars, nicer clothes, better holidays … but none of it works. We lurch to the other extreme: meditation, shrinking needs, simplicity, deep work, and a quest for enlightenment. It also doesn’t work. It may feel better and more authentic, and we may be able to manage the angst better, but even with glimpses of enlightenment, something is still missing.

And that’s where en-realment comes in. It’s the daily actions and effort to be real that give us the changed reality — not the glimpses of enlightenment, however profound they may feel at the time. I’m forever grateful for the experience, but it’s the daily mantra of being real that has truly changed my life. Life invites us to immerse ourselves in that chaos and wonder, using our real experiences to illuminate our path; to learn, grow, make mistakes, take risks, and seek to become more tomorrow than we were today. Real is where the gold is. It’s also where the heart is (and sometimes the heartache), but it’s worth it.

Further reading – Run, Flow, Let Go, yoga and wellbeing

• Read more about Run, Flow, Let Go
• Design your life – create good habits with the help of yoga and meditation, by Emma Öberg
• Exercise for long-term wellbeing - here’s how you get started, by Tanja Djelevic

Video recommendations – try Run, Flow, Let Go online

Yogobe Video: p7x6 Yogobe Video: z2u6 Yogobe Video: r5f2 Yogobe Video: 47ze

To watch a full video you need to be logged in as a paying Yogobe member. Haven't tried Yogobe before? Try it for free during 14 days – get started here!

Training with resistance bands offers a fun and effective way of working out that is easy to do – at home or wherever you are. Learn more about how this form of exercise can contribute to a sustainable and injury-free body and what to keep in mind when using resistance bands.

Gentle training for both prehab and rehab

To strengthen the body with the help of resistance bands is both effective and fun and the best thing is that it is easy to do at home or wherever you are.

Resistance bands were originally used to build up and strengthen the body after an injury. If you have suffered from an injury, training with resistance bands is great for resuming your training and building up stability around the injury. The dynamic resistance makes the workout so gentle as the bands' resistance follows the muscle's strength curve and relieves your joints. It can otherwise be easy to overload which in turn contributes to wear and tear which then could lead to injuries and pain.

I would say that working out with resistance bands is fantastic for both rehab and prehab training but also as "regular" training, and I often add sequences with the bands in my own workout routine.

Benefits of training with resistance bands

When working out with resistance band, you can get a fairly versatile training as you use your whole body to adjust the strength and resistance. There is also a balancing act that makes you activate the stabilizing muscles. I get the feeling that I move from the inside out when I exercise with the resistance bands. It feels like a gift to the body.

Another advantage is that the resistance bands challenge the stability of the body in all movement planes compared to when using exercise machines. When you workout and perform exercises with the resistance bands they provide an eccentric workout, that is – the muscle is activated during its extension (when you hold the resistance) and slowly relaxes when you let go of the resistance.   

Which resistance band should I choose?

Resistance bands come in different levels of resistance - light, medium and heavy. This means that you can adapt to your own conditions and everyone can use it, regardless if you are a beginner or experienced. If you want to make it extra tough, you can use several bands at the same time or find a really good and strong band with a lot of resistance. My advice is to not buy the cheapest resistance bands, but instead spend some extra money on good-quality bands that will last a long time and can be washed in the washing machine.

Personally I use textile resistance bands that are washable. They are also softer against your skin. To be able to optimize your training, you benefit from having slightly different sizes and strengths on the resistance bands at home. Our legs often require and can handle heavier resistance and arms usually need a little less. I prefer to have thicker bands for the legs and longer and thinner for the arms. Try out and see what works for you!

It is easy to learn how to use the resistance bands and if you are used to working out, you can do most of your basic exercises that you already do with the addition of the resistance bands.

To keep in mind during resistance band training

• Stand firmly with your feet, preferably hip-width apart.
• Pull the navel in slightly to activate and get support from the torso.
• Stretch your body and pull your chin in slightly so that you get a good posture.
• Lower the shoulders.
• Keep your wrists straight.
• Breathe in rhythm with the movement.
• Do somewhere between 12-20 repetitions in three sets, depending on your goals and conditions.

Let's go! / Julia

Read more about yoga, training and breathing

• Design your life – create good habits with the help of yoga and meditation, by Emma Öberg.
• Exercise for long-term wellbeing - here’s how you get started, by Tanja Djelevic.
• Full Complete Breath technique, by Ulrica Norberg.

Videos online – training with resistance bands

Yogobe Video: c48k Yogobe Video: 83k3 Yogobe Video: ar53 Yogobe Video: cs57

To see a whole video you need to be logged in as a paying Yogobe member. Haven't tried Yogobe before? Try it for free for 14 days – click here to get started right away!

Tiesitkö että sisältäsi löytyy helposti lähestyttävä resurssi, jonka avulla voit luoda ja ylläpitää omaa elinvoimaasi ja edistää kokonaisvaltaista hyvinvointiasi? Se on samalla kuitenkin niin luonnollinen asia, että unohdamme usein sen olemassaolon. Kyse on omasta hengityksestä. 

Tietoinen hengitys on turvasatama epävarmuuden keskellä ja ankkuri tähän hetkeen aina – myös silloin, kun ympärillä tuntuu tapahtuvan liikaa tai olo on ahdistunut. Se on voimavaramme, joka ei maksa mitään ja joka on aina saatavillamme. Tietoinen hengitys muistuttaa, että tässä hetkessä kaikki on hyvin.

Arjen kiireen keskellä unohtuu usein oman hengityksen tai’anomainen voima ja hengityksen hengityksen kokonaisvaltaista hyvinvointia edistävä merkitys. Hengitys on niin tavanomaista, että ei ihme, että unohdamme sen positiiviset hyvinvointivaikutukset helposti.

Oikeanlainen hengitys ruokkii kehoa

Essential breath tai oleellinen hengitys on se tapa, jolla hengitimme ollessamme lapsia. Elämän tullessa väliin monet meistä ovat kuitenkin unohtaneet tämän kehoa ruokkivan tavan hengittää.

Oikeanlaisen, hyvinvointia edistävän hengityksen mukana voi kuihtua lapsenomainen elinvoima ja yhteys luonnolliseen tapaan olla maailmassa. Voimme kuitenkin aina löytää hengityksemme uudelleen ja vahvistaa sitä kautta yhteyttä itseemme.

Hengitys heijastaa sisäistä maailmaa

Hengittäminen on yksinkertaisimpia asioita mitä on eikä se vaadi meiltä mitään. Se vain tapahtuu itsestään – mutta samalla, jos se todella olisi niin yksinkertaista, meillä olisi paljon vähemmän ongelmia hyvinvointimme kanssa.

Se, miten hengitämme on kaikista osuvin metafora sille, miten elämme ja lähestymme elämässä tapahtuvia väistämättömiä muutoksia.

Jotta voimme tulla oman hengityksemme tervetulleeksi toivottavaksi astiaksi, meidän täytyy uskaltaa päästää irti kontrollista ja takertumisesta – helpommin sanottu kuin tehty.

Hengitys on kautta aikojen yhdistetty terveyteen, tietoisuuteen ja mielenlaatuun – vasta viime aikoina, sitä on alettu pitämään välttämättömänä hiilidioksidin ja hapen kuljettajana. Sanskritin kielellä prana tarkoittaa elämän voimaa.

Viittaamme usein hengitykseen arkipuheessa, ”henkeäsalpaavan kaunis”, mutta koska hengitys on niin itsestäänselvää, olemme unohtaneet sen vaikutuksen terveyteemme. Kun tunnemme olomme väsyneeksi, sairaaksi tai levottomaksi harvoin tutkimme hengityksen yhteyttä olotilaamme.

Hengityksen vaikutukset hyvinvointiin

Useimmat meistä eivät tiedosta hengittävänsä pinnallisesti tai katkonaisesti; tavoilla, jotka eivät ruoki elinvoimaamme. Hengityksen ja kokonaisvaltaisen hyvinvoinnin yhteys on kuitenkin huomattu viime aikoina tutkimuksissa ja jo kauan sitten esimerkiksi joogisissa kirjoituksissa.

Olen itse huomannut hengityksen positiiviset vaikutukset erilaisiin ahdistustiloihin ja paniikkihäiriöön. Myös tutkimukset osoittavat, että esimerkiksi migreeniin, krooniseen kipuun, verenpaineeseen, epilepsiaan, astmaan ja paniikkihäiriöihin voidaan vaikuttaa positiivisesti hengityksellä.  Entä tiesitkö että jo pelkkä syvään hengittäminen voi vähentää vaihdevuosiin liittyvien kuumien aaltojen määrää?

Hengityksen havainnointia arjen keskellä

• Pysähdy tarkkailemaan hengitystäsi arjen askareissa. Tutki hengityksen laatua; onko se syvää vai pinnallista, ehkä katkonaista?
• Havaitse arjessa  hetket, kun pidätät hengitystäsi.
• Missä kohtaa kehoasi tunnet hengityksen liikkeen? Entä missä kohtaa kehossasi et tunne hengityksen liikettä?

Anna-Mari Pentikäinen on helsinkiläinen joogaopettaja ja Yogoben sisällönluoja joka voimaantuu  merestä, liikkeestä ja kirjoittamisesta. annamariyogax annamariyoga.com . Tekstissä on käytetty lähteenä teosta "The Breathing Book" (Donna Farhi). Kuva: Heini Pekkala

Tulevat joogaretriitit

• Yin jooga & eteeriset öljyt
• Arvotyön joogaretriitti
• Autenttisuuden & luovan kirjoittamisen joogaretriitti
• Varjotyön joogaretriitti Sri Lankalla
• Feminiinisen voiman joogaretriitti Sri Lankalla

Videovinkit

Yogobe Video: ck75 Yogobe Video: a5t6 Yogobe Video: 35wr

Welcome beautiful month of May! This month we are inspired by nature's magnificent transformation, all the buds that bloom. Examine your relationship to change - and find the motivation to make the changes that make you more YOU.

Change - a natural part of life

"There is nothing permanent except change." – Heraclitus

That change is a natural and constant part of life has been stated by several philosophers and thinkers, such as the philosopher Heraclitus, whose quotation is mentioned above, and the Buddha, who speaks of anicca - the impermanence of life. Whether you perceive it or not, everything is constantly changing - the environment, the weather, the economy, technology, society, culture, your friends and family - and you too.

What is your relationship to change? For some people, the thought of constant and infinite change is frightening, while others have a hard time imagining a life without change. The sooner you can begin to accept, embrace and seek change, the faster you can begin to enjoy the natural process of life. There are so many opportunities out there waiting to be discovered.

You can not change the fact that change will take place, but you can adjust your view and attitude to it to live a happier and richer life. Of course, the resistance only grows the more we ignore the need for change. And it does not always have to be the big changes that are the most life-changing. Eating more vegetables, trying a new form of exercise, starting to meditate in the morning instead of scrolling on your mobile phone are examples of small changes that can lead to positive consequences for your health and well-being.

What's happening on Yogobe in May?

In May, we have collected videos and playlists to inspire you to train and be present in nature. In the blog, you will be able to read posts from, among others, Karl Dyall, Magnus Hagström and Cecilia Gustafsson in Team Yogobe. You will also be able to enjoy new forest bathing classes with Cecilia, new classes with Hillevi Borga for osteoarthritis and seniors and dance and tabata classes with Team Yogobe's latest addition Frida Lindgren Karlsson in the video library.

9 tips to embrace change

• Remember that change is inevitable, normal and necessary – maybe you want to use this sentence (or a similar one) as an affirmation? Repeat it as often as self-doubt or resistance to change arises.

• What is in your control? – assess your situation and write a list of which elements are within your control and which are outside your control. What emotions come up when you see the things that are in your control on your list? When you are sitting with what is "out of your control", you may ask yourself, "Is there anything I can let go of? Ask for help?"

• Maintaining routines and rituals for self-love – while things are changing in life, it can be helpful to stick to rituals and routines for self-love that grounds and support you. It can be anything from walking, yoga and exercise to a quiet cup of tea in the evening. What's on your self-love list?

• Focus on your resilience – every change will bring some discomfort. As you face this discomfort and learn new things about yourself, you become stronger, wiser, and more resilient. With the help of body scanning, you can explore where the resistance lives in your body.

• Celebrate your progress – every change you make is a step forward, so do not forget to celebrate - pat yourself on the back, call a friend, journal, make a post on social media, buy yourself something tasty or find another way to honor your progress.

• Watch out for success anxiety – Some of us can avoid change even if it is positive change that means success. Success anxiety is a real phenomenon. Many of us can feel more relaxed with less responsibility and less success because we are comfortable with how it is now. Success can be scary and uncomfortable. As we learn to accept change, we can enjoy the success and good things that come with change and stop self-sabotaging. You are worth shining!

• Reflect on your own unique journey – stop regularly to think about how far you have come. Maybe every week, every month or after a big challenge. You can also summarize the changes that have taken place during a year and note how they have affected you.

• Connect with community – it can be helpful to reach out to other people who have been through a similar change. Get help from support groups, group therapy, FB groups, podcasts, IG accounts or friends and acquaintances who share the same experience.

• Find support in nature - go out in nature and find peace and security in watching the constant change that takes place there.

This month's handpicked playlists

This month we have selected playlists that you can enjoy in nature and that will help you let go and bloom. A sweet mix of exercise, mindfulness, yoga and dance:

• Run, Flow, Let Go – amazing classes to do outside in nature. Train cardio, strength and mobility while letting go of emotional tensions.
• Life Force: Power from within – short talks with personal trainer Tanja Djelevic on how to find your life force and what helps you create the life you really want.
• Meditation for inner stillness – take your meditation practice outside with these calming and grounding meditation classes.
• Feminine awakening – open up to your inner goddess and allow yourself to challenge norms that might be holding you back.

Further reading

• Design your life – create good habits with the help of yoga and meditation, by Emma Öberg
• What is metta meditation?, by Yogobe

Video recommendations – yoga, movement and meditation online

Yogobe Video: 7s9k Yogobe Video: r5f2 Yogobe Video: 89rs Yogobe Video: k5t3

To watch a full video you need to be logged in as a paying Yogobe member. Haven't tried Yogobe before? Try it for free during 14 days – get started here!

Halusin kirjoittaa tänään aiheesta, joka on osa omaa joogaharjoitusta ja jota opetan myös joogaretriiteilläni ja joogatunneillani. Kyseessä on kehon ravistelu. Miten kehon ravistelu edistää kokonaisvaltaista hyvinvointia?

Yksi muinaisista ja kaikista vanhimmista kehomielen parantumisen keinoista on kehon ravistelu. Kehon ravistelu auttaa päästämään irti kontrollista ja vapautumaan spontaaniin olemisen tilaan. Se opettaa luottamaan omaan intuitioon –kaikki nämä ovat asioita, jotka usein unohdamme suoritusyhteiskunnassa.

Luonnollinen eheyttävä menetelmä

Ravistelussa (shaking medicine) on kyse kehon ekstaattisesta ravistelusta . Tiesitkö että tätä vaistonvaraista toimintaa tekevät myös eläimet?

Yhteiskunnassa yksi suurimmista peloista on kontrollin menettäminen – samaan aikaan syvä parantuminen juurikin kysyy irti päästämisen taitoa.

Ravistelu on kokonaisvaltaista terapiaa, joka muistuttaa omassa kehossamme asuvasta parantavasta voimasta. Se on vaistonvarainen toiminto, jonka voimme koska vain palauttaa mieleemme ja palata siihen aina, kun sitä tarvitsemme – missä tahansa, milloin tahansa.

Ravistelun hyötyjä ovat mm.

• vapauttaa fyysistä, emotionaalista ja psykologista jännitettä ja kireyksiä
• laskee kehon parasympaattisen hermostoon eli lepo tilaan, jossa kehon biologiset funktiot kuten ruoansulatus, immuunijärjestelmä, verenpaine ja syke toimivat optimaalisesti terveyttä ja hyvinvointia edistäen.
• elvyttää kipua
• vapauttaa energiaa
• lisää staminaa
• polttaa rasvaa
• parantaa lymfajärjestelmän eli imunestejärjestelmän toimintaa
• rentouttaa
• voi auttaa uniongelmiin ja unettomuuteen
• voi vähentää ahdistusta/masennusta
• vaikuttaa palautumiseen
• vapauttaa traumoja & tukahdutettuja tunteita
• vahvistaa resilienssiä tulevaisuuden traumoihin
• kultivoi elinvoimaa
• tuo elämään spontaanisuutta, iloa ja leikkisyyttä

Kirjoittaja on helsinkiläinen joogaopettaja ja Yogoben sisällönluoja, Anna-Mari Pentikäinen. Hänelle meri, liike ja kirjoittaminen ovat terapeuttisia asioita. Hän järjestää joogaretriittejä Suomessa ja Sri Lankalla. annamariyoga.com @annamariyogax

Tulevat joogaretriitit

• 12–14.11 Feminiinisen viisauden syysretriitti Pyhtäällä
• 3–5.12 Jumalatar Minussa –aromajoogan hemmotteluretriitti Tuomiston Kartanossa
• Kehoni kodissa –omien rajojen kesäretriitti Frantsilassa
• Talven 2021–2023 joogaretriitit Sri Lankalla

Videovinkit

Yogobe Video: z2u6 Yogobe Video: p7x6