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How to Build a 15-Minute Morning Yoga Routine That Sticks

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Woman at the beach doing a 15-minute morning yoga routine.

Moving your body around in the morning is a fantastic way to start your day. Morning yoga wakes up the body, clears the mind, and establishes a clear tone for the day ahead. One of the best things you can do for your health every day is to do yoga in the morning. It has been proved to increase focus, support posture, and lower stress.

But for many of us, the idea of fitting in a full 60-minute class before work or school feels impossible. That’s where a 15-minute yoga sequence in the morning comes in. It’s short enough to be doable, but long enough to be helpful. And yes, 15 minutes is enough time to start getting stronger, more flexible, and more consistent.

Person stretching on a yoga mat in natural light, showing the benefits of a short morning yoga practice.

The Benefits of a Short Morning Practice

Boosts Energy and Focus

Is yoga really better than coffee? While nothing can replace your morning latte, yoga stimulates blood flow, improves oxygen circulation, and activates your nervous system in a way caffeine can’t. After just 15 minutes, most people feel more awake, energised, and centred — without the mid-morning crash.

Sets a Positive Tone for the Day

Instead of diving straight into emails, starting the day with mindful movement creates space for you.  This tiny act of self-care changes the way you think, lowers your stress, and helps you see your work clearly.

Fits into Busy Schedules

One of the most common questions is: how can I fit yoga into a busy morning? A short yoga practice is easy to slot in before a shower, after breakfast, or while the kids are still getting ready. Because it only takes 15 minutes, you don’t need to wake up much earlier — making it a sustainable morning yoga habit.

Supports Posture, Mobility, and Digestion

Morning stiffness is common. A simple morning yoga routine can help your spine stay straight, loosen up your hips and shoulders, and get you in a good posture before you even sit down at your computer. Forward folds and twists also help your digestion in a gentle way, which makes your body feel lighter and more balanced all day.

Reduces Stress and Cortisol

Research shows that yoga reduces cortisol, the stress hormone often elevated in the morning. By combining breathwork with gentle yoga, you calm your nervous system, which sets you up to respond to challenges with greater ease.

Improves Sleep Quality

It might seem counterintuitive, but practising yoga in the morning can improve how you sleep at night. By moving your body early, you regulate your circadian rhythm — helping you feel naturally more awake in the morning and ready to wind down in the evening.

Yoga student moving through a gentle flow with breathwork and easy-to-follow poses.

Building Your 15-Minute Morning Yoga Routine

Choose Simple, Repeatable Poses

What are the best poses for a short morning yoga routine? The key is to pick 5–7 accessible poses that you can remember without constant reference to a video.

  • Cat-Cow warms the spine and connects breath with movement.
  • Downward Dog lengthens the hamstrings and wakes up the shoulders.
  • Warrior II builds focus, stability, and confidence.
  • Seated Twist stimulates digestion and spinal health.

Make sure your sequence stays the same so that it becomes second nature, like brushing your teeth.

If you want to explore deeper practice beyond short routines, our yoga retreats in Goa offer immersive experiences with daily classes.

Include Breathwork and Gentle Movement

Breath is what turns stretching into yoga.  To get from resting to doing something, start with 1–2 minutes of deep breathing, like diaphragmatic breathing. Gentle movements like shoulder rolls and side stretches get your body ready for greater postures.

End with a Moment of Stillness

Even one minute of stillness can transform your practice. Sit comfortably, close your eyes, and focus on breathing deeply. You might choose to set a daily intention (“Today, I’ll move with ease”) or simply enjoy the pause before stepping into your day.

Practitioner flowing through a beginner-friendly morning yoga sequence on a mat at home.

Sample 15-Minute Morning Yoga Sequence

This sequence is beginner-friendly, perfect for busy mornings, and requires only a mat!

3-Min Gentle Warm-Up

  • Seated Neck Rolls (1 min) — Relieves tension built overnight.
  • Cat-Cow Stretch (2 min) — Mobilises spine, shoulders, and hips while connecting breath with movement.

9-Min Flow and Poses

  • Downward-Facing Dog (1 min) — Press heels toward the floor to stretch calves and hamstrings, while lengthening the spine.
  • Low Lunge with Side Stretch (1 min each side) — Opens hips and side body, countering morning tightness.
  • Warrior II (1 min each side) — Strengthens legs and core, improves focus, and builds stability.
  • Standing Forward Fold (1 min) — Releases hamstrings and decompresses the spine.
  • Seated Twist (30 sec each side) — Stimulates digestion and supports spinal mobility.

3-Min Closing Breath and Stillness

  • Easy Seated Pose (2 min) — Deep breathing helps settle the nervous system.
  • Gratitude Moment (1 min) — Reflect on one thing you’re thankful for, anchoring positivity into your day.

Person placing a yoga mat in their living room at sunrise, preparing for a daily morning yoga habit.”

How to Make Morning Yoga a Daily Habit

Be Consistent

How can I make my morning yoga routine stick? Regularity is the best way to build habits. Pick a time each day, preferably before your first big task, so that your pattern becomes second nature.

Prepare Your Space the Night Before

Lay out your mat and water bottle before bed. By removing tiny obstacles, you reduce friction and increase the likelihood you’ll practise.

Use Habit-Stacking

Pair your practice with an existing habit: for example, unroll your mat right after brushing your teeth. Habit-stacking makes it easier to follow through.

Make It Enjoyable

Morning yoga should feel like a ritual. Play calming music, open the curtains for natural light, or light a candle. Enjoyment builds long-term consistency.

Is 15 Minutes Morning Yoga Enough?

This is one of the most common questions: can 15 minutes of yoga really make a difference? The answer is yes.

Studies suggest that even short, regular workouts can make you more flexible, improve your posture, and lift your mood. Physiotherapists and GPs generally suggest doing 10 to 15 minutes of mobility exercises every day to ease back pain, improve alignment, and stop stiffness. This shows that shorter exercises work.

Longer workouts may be better for you in the long run, but what matters most is doing them regularly, not how hard you work. A 90-minute lesson once is not as helpful as 15 minutes a day, done repeatedly.

Online yoga teacher guiding students through a 15-minute challenge.

Take It Further with ālaya’s 15-Minute Morning Yoga Challenge

If you love the idea of short, powerful practices, ālaya’s 15-Min Morning Yoga Challenge makes it even easier to stay consistent.

7-Day | 15-Min Morning Yoga Challenge

A simple week of short, energising mornings to kickstart your habit. Perfect if you’re new to yoga or want a manageable reset. 

30-Day | 15-Min Morning Yoga Challenge

Build a lasting routine with just 15 minutes a day for one month. This option is ideal if you’re serious about creating a sustainable morning yoga habit.

Whichever You Choose, There is a Theme for You

Every week introduces a new focus refresh, and the month as a whole is built around a unique theme — so you’ll never feel stuck in the same flow.

Both challenges are available live or on-demand. You can join at 6:55 AM with a supportive community or use 14-day playback if your schedule changes. Either way, you’ll benefit from structure, accountability, and a practice that evolves with you.

And with ālaya’s 10-day free trial, you can try the Morning Challenge risk-free.

Final Thoughts

Morning yoga doesn’t have to be long or complicated. A simple 15-minute morning yoga routine can give you more energy, improve your posture, and help you start your day with a clear mind. You may make a habit that lasts by making it regular, fun, and a part of your life.

Start small, show up regularly, and let your practice grow with you. If you’re ready to take the next step, join us at ālaya and explore the 15-Min Morning Challenge — live or through playback recording and free to try for 10 days.

Finding Inner Peace in the Digital Age: Unleash your inner zen and rise above the noise with your Alaya Yoga Online Classes

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Picture of <b>Joanna</b><br>Ālaya Yoga

Joanna
Ālaya Yoga

Finding Inner Peace in the Digital Age: Unleash your inner zen and rise above the noise with your Alaya Yoga Online Classes

In today’s fast-paced and technology-driven world, finding inner peace can often feel like an elusive goal. The constant notifications, endless to-do lists, and never-ending stream of information can leave us feeling overwhelmed and disconnected from ourselves. Amidst the chaos of the digital age, there is a sanctuary waiting to be discovered – online yoga classes. These virtual spaces offer a haven for those seeking solace, relaxation, and a deeper connection with their bodies and minds. With a myriad of options available, from gentle flows to powerful vinyasa sequences, on Ālaya, there is a perfect class for everyone, regardless of their experience level, whether you’re a complete novice or a seasoned yogi looking to deepen your practice, join us as we explore the best online yoga classes that will help you find your own inner peace in the digital age.

 
The Importance of Finding Inner Peace in the Digital Age

In the midst of the digital age, finding inner peace has become more important than ever. The constant bombardment of information and the pressure to always stay connected can leave us feeling depleted and overwhelmed. However, by consciously carving out time for ourselves and engaging in activities that promote inner peace, we can find balance and harmony in our lives. Yoga, with its focus on mindfulness, breath, and physical movement, offers a holistic approach to finding inner peace. It allows us to quiet the mind, connect with our bodies, and cultivate a sense of stillness amidst the chaos. By making a commitment to prioritise our well-being and incorporate yoga into our daily routine, we can find grace and peace amidst digital overload.

Benefits of Practicing Yoga for Inner Peace

The practice of yoga offers a multitude of benefits for our physical, mental, and emotional well-being. When it comes to finding inner peace, yoga can be a powerful tool. The combination of breath focus, movement, and mindfulness helps to calm the nervous system, reduce stress, and promote a feeling of deep relaxation. By focusing on the present moment and tuning into the sensations of the body, we can quiet the mind and cultivate a sense of inner peace. Regular yoga practice also increases body awareness, improves flexibility, and strengthens the mind-body connection. These physical benefits, coupled with the mental and emotional benefits of yoga, create a powerful foundation for finding inner peace in the digital age.

Online Yoga Classes – Convenience and Accessibility

One of the greatest advantages of the digital age is the ease and convenience with which we can access information and resources. This holds true for yoga as well. Online yoga classes have gained immense popularity in recent years and for good reason. Our virtual classes offer a level of convenience and accessibility that traditional in-person classes cannot match. With online yoga classes, you have the freedom to practice anytime, anywhere, and at your own pace. Whether you’re a busy professional juggling multiple responsibilities or a stay-at-home parent with limited free time, online yoga classes allow you to prioritise your well-being without compromising on convenience. Additionally, our online classes are suitable for individuals of all experience levels, making it an ideal option for those new to yoga and looking to embark on their yoga journey.

Factors to Consider When Choosing an Online Beginner’s Yoga Class

With the abundance of online yoga classes available, it can be overwhelming to choose the right one, especially for beginners. However, by considering a few key factors, you can find a class that aligns with your needs and goals. First and foremost, it’s important to assess your experience level and choose a class that is appropriate for beginners. Look for classes that offer clear instructions, modifications, and variations to cater to all levels. Additionally, consider the style of yoga that resonates with you. Whether you prefer a gentle, restorative practice or a more dynamic and challenging flow, there is a class on our platform there for you. It’s also worth exploring the credentials and experience of the instructor, as their expertise can greatly enhance your learning experience. Finally, take into account your schedule and the duration of the class. Find a class that fits seamlessly into your routine and allows you to commit to regular practice.

 
Tips for Getting Started with Online Yoga Classes

Embarking on an online yoga journey can be an exciting and transformative experience. To make the most of your practice, here are some tips to help you get started:

1. Create a dedicated space: Designate a specific area in your home for your yoga practice. Clear out any clutter and create a peaceful environment that promotes relaxation and focus.

2. Invest in a good mat: A high-quality yoga mat will provide the necessary support and cushioning for your practice. Look for a mat that offers good grip and durability, ensuring a safe and comfortable experience.

3. Start with shorter classes: As a beginner, it’s important to ease into your practice gradually. Begin with shorter classes, around 20-30 minutes, and gradually increase the duration as you build strength and stamina.

4. Listen to your body: Yoga is a practice of self-awareness and self-care. Always listen to your body’s cues and modify or rest when needed. Avoid pushing yourself beyond your limits and honor your body’s needs.

5. Stay consistent: Consistency is key when it comes to reaping the benefits of yoga. Aim for regular practice, even if it’s just a few minutes each day. By showing up on your mat consistently, you’ll build strength, flexibility, and inner resilience.

The Role of Mindfulness in Achieving Inner Peace

Mindfulness is an essential component of yoga and plays a significant role in finding inner peace. By cultivating mindfulness, we learn to bring our attention to the present moment and fully engage with our experience. Mindfulness allows us to observe our thoughts, sensations, and emotions without judgment, creating a space for self-reflection and inner exploration. Through the practice of mindful breathing, we can quiet the mind and anchor ourselves in the present moment. This heightened state of awareness and presence fosters a deep sense of inner peace and contentment. By incorporating mindfulness into our yoga practice and daily life, we can welcome the digital age with greater ease and find solace amidst the chaos.

Incorporating Yoga into Your Daily Routine

To truly embrace inner peace in the digital age, it’s important to incorporate yoga into your daily routine. By making it a non-negotiable part of your day, you prioritise your well-being and create space for introspection and self-care. Here are some ways you can integrate yoga into your daily life:

1. Morning practice: Start your day with a gentle yoga practice to set a positive tone for the rest of your day. Focus on gentle stretches, breathwork, and mindfulness to awaken your body and mind.

2. Mid-day reset: Take a break from your digital devices and engage in a short yoga practice during the day. This can help you recharge, refocus, and release any tension or stress that may have accumulated.

3. Evening wind-down: Unwind and prepare for a restful night’s sleep with a relaxing evening yoga practice. Incorporate gentle stretches, restorative poses, and calming long breaths to signal to your body and mind that it’s time to relax and let go.

4. Mindful movement breaks: Throughout the day, take short breaks to engage in mindful movement. This can be as simple as stretching, taking a walk, or practicing a few minutes of deep breathing. These breaks help to break up sedentary periods, release tension, and re-energise your body and mind.

By weaving yoga into the fabric of your daily routine, you create a consistent and sustainable practice that supports your true well-being and helps you find inner peace in the digital age.

Conclusion: Embracing Inner Peace in the Digital Age

In a world that is constantly connected and moving at a rapid pace, finding inner peace can seem like an insurmountable task. With the power of yoga and the convenience of online classes, it is now achievable to gracefully maneuver through the digital era and discover serenity amidst the chaos. By making a commitment to prioritise self-care, carve out time for introspection, and engage in regular yoga practice, we can cultivate a deep sense of inner peace. Whether you choose to start your day with a gentle flow, take mindful movement breaks throughout the day, or wind down with a restorative practice in the evening, the key is to be consistent and intentional in your practice. Embrace the power of yoga, harness the benefits of mindfulness, and find your own inner sanctuary in the digital age with Ālaya Yoga Online.

Enrol today and start your yoga journey now!

Join us for our Let’s Get Started Class and take your first step towards a healthier, happier life through yoga. Our expert teachers provide a safe, relaxed, and supportive environment for beginners, with a focus on proper alignment, breathing techniques, and variations of each pose. Whether you’re young or old, fit or not, our 30-minute beginner-friendly class is tailored to suit everyone’s needs. So, don’t hesitate and sign up for our Let’s Get Started Class every Saturday at 11:30 am

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Discover the Alaya Yoga Online Experience

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Picture of <b>Monica</b><br>Ālaya Yoga

Monica
Ālaya Yoga

Discover the Alaya Yoga Online Experience

New to the Alaya Yoga platform?

We are a dynamic and interactive platform that offers an abundance of live classes, a comprehensive library of on-demand sessions, and a supportive community that will inspire and empower you on your yoga journey. Whether you’re a seasoned yogi or new to the mat, here’s everything you need to know about this innovative platform.

Live Classes: A Tapestry of Inspiration

One of the most captivating aspects of Alaya Yoga Online is the abundance of live classes available each month. With over 100+ classes led by expert teachers, you’ll find a diverse range of styles, intensities, and durations to suit your preferences and schedule. Whether you’re a fan of Vinyasa Flow, Ashtanga, Yin, or Kundalini, you’ll discover a class that resonates with your unique journey.

What sets Alaya Yoga Online apart is the interactive nature of these live sessions. You have the opportunity to connect with teachers and fellow participants in real-time, fostering a sense of community and support. Whether you want to ask questions, share your progress, or simply enjoy the collective energy of a group practice, these live classes offer a powerful and transformative experience.

On-Demand Library: Yoga at Your Convenience

Life can be hectic, and sometimes it’s challenging to find the time to attend a live class. That’s where Alaya Yoga Online’s on-demand library comes to the rescue. With over 80 pre-recorded classes available at any time, you have the freedom to practice whenever and wherever it suits you best. Whether you need a quick 20-minute flow to start your day or a restorative session to wind down in the evening, the on-demand library has you covered.

Furthermore, the Alaya Yoga Online team regularly updates the library with fresh content, ensuring that you’ll always have access to new classes of varying styles, lengths, and levels. This constant infusion of creativity and variety keeps your practice exciting and allows you to explore different approaches to yoga, deepening your understanding of the practice.

7 Day Live Class Playback: Catch Up at Your Own Pace

We all have busy lives, and sometimes scheduling conflicts arise that prevent us from attending our favorite live classes. But fear not, because Alaya Yoga Online offers a unique feature that solves this problem—the 7 Day Live Class Playback. Even if you miss a live session, you can still catch up on it within the following seven days. This invaluable perk ensures that you never miss out on the teachings and guidance of your favorite teachers.

Additionally, the ability to revisit a class allows you to reinforce your understanding, focus on specific poses or sequences, and track your progress over time. This flexibility is truly a game-changer, allowing you to tailor your yoga practice to fit seamlessly into your lifestyle.

10-Day Free Trial: Embrace the Alaya Experience

Curious to experience the magic of Alaya Yoga Online for yourself? The platform offers a generous 10-day free trial that grants you full access to over 130 live classes per month and the extensive on-demand video library. During this trial period, you’ll have the opportunity to immerse yourself in the Alaya community, connect with inspiring teachers, and explore the vast range of classes on offer.

The experienced and passionate teachers at Alaya Yoga Online are dedicated to creating a supportive and inclusive environment for practitioners of all levels. Whether you’re a beginner or an advanced yogi, you’ll find guidance and encouragement to help you reach new heights in your practice. The free trial provides the perfect opportunity to experience this firsthand and decide if Alaya Yoga Online is the right fit for your journey.

Embark on a Journey of Transformation and Connection

In a world that often feels disconnected and fast-paced, Alaya Yoga Online offers a sanctuary for self-discovery, growth, and connection. Through its live classes, on-demand library, and supportive community, this platform has transformed the way we engage with yoga, making it more accessible and enjoyable than ever before.

 

So, whether you’re a seasoned practitioner seeking fresh inspiration or a curious beginner looking to embark on a new path, Alaya Yoga Online invites you to join its transformative journey. Explore the vast array of classes, deepen your practice, and connect with a community that shares your passion for yoga. Embrace the Alaya experience and unlock the full potential of your mind, body, and spirit.

At Ālaya Yoga, we’ve got a team of expert teachers who are all trained to teach to all levels, including complete beginners. Try 10 free days of Ālaya Yoga and start your journey to holistic wellbeing today.

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From India to the World: The History and Significance of International Yoga Day

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Picture of <b>Joanna</b><br>Ālaya Yoga

Joanna
Ālaya Yoga

From India to the World: The History and Significance of International Yoga Day


Yoga is an ancient practice that originated in India over 5,000 years ago. It is a physical, mental, and spiritual discipline that aims to bring harmony between the body and mind. Today, yoga is practised by millions of people all over the world, and has become a popular way to reduce stress, increase flexibility, and improve overall health and well-being. One of the most significant events in the modern history of yoga is the establishment of International Yoga Day, celebrated every year on the 21st of June. It was declared by the United Nations General Assembly in 2014 after the proposal was put forward by India’s Prime Minister, Narendra Modi. The purpose of International Yoga Day is to raise awareness about the benefits of yoga and promote its practice all over the world. In this article, we will delve into the history and significance of International Yoga Day, and explore how this ancient practice has become a global phenomenon.

The Significance of Yoga in India

In India, yoga has always been an integral part of the culture and way of life. Yoga is deeply rooted in Indian philosophy and spirituality and is considered to be a path to enlightenment and self-realisation.

Yoga has had a significant impact on Indian society and culture. It has been used for centuries to promote physical health, mental well-being, and spiritual growth. Yoga is also important to many religious and spiritual practices in India, including Hinduism, Buddhism, and Jainism.

In recent years, there has been a renewed interest in yoga in India, as more and more people are turning to this ancient practice to improve their health and well-being. Yoga has also become a significant industry in India, with yoga studios, retreats, and teacher training programs popping up all over the country.

The Journey to International Yoga Day – How It Came to Be

The idea of International Yoga Day was first proposed by India’s Prime Minister, Narendra Modi, in 2014. The proposal was put forward at the United Nations General Assembly and was quickly adopted by the international community.

The purpose of International Yoga Day is to raise awareness about the benefits of yoga and promote its practice all over the world. The date of June 21st was chosen as the official date for International Yoga Day, as it is the summer solstice, the longest day of the year in the Northern Hemisphere.

Since its inception, International Yoga Day has become an important event in the global yoga community. It is celebrated in countries all over the world, with millions of people coming together to practice yoga and celebrate the benefits of this ancient practice.

The Importance of International Yoga Day

International Yoga Day is an important event for a number of reasons. Firstly, it helps to raise awareness about the benefits of yoga and promotes its practice all over the world. This is important because yoga has been shown to have numerous health benefits, including reducing stress, improving flexibility, and boosting overall energy levels.

Secondly, International Yoga Day is a celebration of the unity and diversity of the global yoga community. It brings together people from all walks of life, cultures, and backgrounds to practice yoga and celebrate the benefits of this ancient knowledge.

Finally, International Yoga Day is an important reminder of the role that yoga can play in promoting peace and harmony in the world. Yoga is a practice that emphasises compassion, mindfulness, and non-violence, and can be a powerful tool for building bridges between different cultures and communities.

How to Celebrate International Yoga Day – Yoga Practices and Events

There are many ways to celebrate International Yoga Day, whether you are a seasoned practitioner or a beginner. One of the most popular ways to celebrate is to attend a yoga class or event in your local community. Many yoga studios and community centers offer free or discounted yoga classes on International Yoga Day, so it’s a great opportunity to try out different styles of yoga and meet other practitioners.

If you can’t attend an event in person, many online resources are available for practicing yoga at home, such as Ālaya Yoga Online Studio, so you can practice yoga from the comfort of your own home.

Another way to celebrate International Yoga Day is to organise your own yoga event in your community. This could be as simple as gathering a group of friends to practise yoga in a local park, or organizing a larger event with music, food, and other activities.

Success Stories and Impact of International Yoga Day

Since its inception in 2014, International Yoga Day has had a significant impact on the global yoga community. It has helped to raise awareness about the benefits of yoga and promote its practice all over the world.

One of International Yoga Day‘s most significant success stories has been its impact on public health. Yoga has been shown to have numerous health benefits, including reducing stress, improving flexibility, and boosting your immune system. By promoting the practice of yoga, International Yoga Day has helped to improve the health of millions of people all over the world.

International Yoga Day has also helped to promote cross-cultural understanding and unity. By bringing people from different cultures and backgrounds together to practise yoga, International Yoga Day has helped to build bridges and promote peace and harmony in the world!

The Future of International Yoga Day

As the popularity of yoga continues to grow all over the world, the future of International Yoga Day looks bright. Each year, more and more people are participating in International Yoga Day events and celebrating the benefits of this ancient practice.

In the years to come, it is likely that International Yoga Day will continue to grow and evolve, with new events, initiatives, and partnerships being established all over the world. As the global yoga community continues to expand, International Yoga Day will remain an important event for promoting the benefits of yoga and bringing people together in a spirit of unity and harmony.

Misconceptions about Yoga and Its Practice

Despite the numerous benefits of yoga, there are still some misconceptions about the practice that persists. One of the most common misconceptions is that yoga is only for flexible and athletic people. In reality, yoga is a practice that can be adapted to suit people of all ages, abilities, and body types.

Another misconception about yoga is that it is a religion. While yoga has its roots in Hinduism, it is not a religion in and of itself. Yoga is a practice that can be incorporated into any religious or spiritual tradition, or practiced as a secular form of exercise and meditation.

Finally, there is a misconception that yoga is only for women. While it is true that yoga has traditionally been associated with women, there are many male practitioners of yoga all over the world. Yoga is a practice that can be enjoyed by people of all genders and backgrounds!

Conclusion – Why Yoga is a Universal Practice

In conclusion, yoga is an ancient practice that has become a global phenomenon. From its origins in India over 5,000 years ago, yoga has spread all over the world and is now practiced by millions of people in countries all over the globe. The establishment of International Yoga Day in 2014 has helped to raise awareness about the benefits of yoga and promote its practice all over the world.

Yoga can be adapted to suit people of all ages, abilities, and body types. It emphasises compassion, mindfulness, and non-violence, and can be a powerful tool for building bridges between different cultures and communities. Yoga is not just an exercise or a form of meditation, it is a way of life that can help us to achieve inner peace, harmony, and a deeper understanding of ourselves and the world around us.

Come join us on the mat on the 21st of June and experience the benefits of yoga on your own terms!
 
 

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Ignite Your Practice: Exciting New Themes this June

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Picture of <b>Joanna</b><br>Ālaya Yoga

Joanna
Ālaya Yoga

Ignite Your Practice: Exciting New Themes this June

We’re excited to announce the captivating themes for our online yoga classes in June! Get ready to ignite your practice with these empowering summery sessions:

Monday, 07:15 AM: Yoga for Strength (Intermediate) Unleash your inner power as we dive into a dynamic flow designed to build strength and resilience. Let’s embrace the challenge and take our practice to new heights!

Tuesday, 10:00 AM: Twist & Flow Detox Yoga (Mixed Level) Join us for a revitalizing session that will detoxify and rejuvenate your body and mind. Through invigorating twists and fluid flows, we’ll release tension and create space for renewed energy.

Wednesday, 06:30 PM: Heart Awakening Mixed Level Flow Open your heart and let your practice be guided by love and compassion. This heart-centered flow will nourish your soul, leaving you feeling grounded, connected, and uplifted.

Thursday, 07:15 AM: Backbend Focus (Advanced) Calling all advanced practitioners! Explore the transformative power of backbends as we delve into deep heart-opening postures. Together, we’ll expand our boundaries and embrace the freedom within.

Friday, 07:15 AM: Happy Hips and Lower Back Mixed Level Flow Indulge in a blissful practice that targets the hips and lower back, areas often holding tension and stress. Through gentle flows and soothing stretches, we’ll cultivate a sense of release and harmony.

Mark your calendars and join us on this transformative journey. Let’s come together, flow with intention, and nurture our bodies, minds, and spirits.

 

Enroll today and embark on your Vinyasa Yoga voyage with us!

Join our team of expert teachers who are all trained to teach vinyasa and traditional yoga.  Explore our memberships at Ālaya Yoga and start your journey to wellbeing today.

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Unleash the Transformative Essence of Ālaya Yoga Online Classes and its Hidden Gems

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Picture of <b>Joanna</b><br>Ālaya Yoga

Joanna
Ālaya Yoga

Unleash the Transformative Essence of Ālaya Yoga Online Classes and its Hidden Gems

Finding balance and nurturing our physical and mental well-being is of utmost importance. That’s where Ālaya Yoga Online comes in, offering a diverse range of yoga classes that cater to specific needs experienced by our students. Whether you lack energy, feel stiff and tired, seek challenges, need core strengthening, wish to calm your mind, harness energy, or boost your athletic performance, we offer the right class for you. Join us on a journey of self-discovery as we explore the key concerns behind our invigorating and transformative yoga classes.

Monday at 17:30 pm – Mixed Level Chakra Flow with Kate

Challenge: needing an energy/vitality boost?

Are you struggling to find the energy and vitality to power through your daily routine? Kate’s Mixed Level Chakra Flow is the perfect remedy. Through a harmonious blend of yoga poses and energy-balancing techniques, Kate will guide you towards unlocking the dormant energy within your body, leaving you revitalised and ready to step into your day!

Tuesday at 19:15 pm – Restore and Revive with Carolann

Challenge: feeling stiff and tired, needing space inside your body and mind?

After a long day, do you often find yourself feeling stiff, tired, and longing for inner spaciousness? Carolann’s Restore and Revive class offers a sanctuary for your body and mind. With gentle stretching, restorative poses, and guided meditation, Carolann will help you release tension, find inner calm, and create a sense of openness within.

Wednesday at 7:15 am – Strong Flow Intermediate with Lalit

Challenge: looking for a challenge to ignite new projects?

Do you crave a little challenge to kickstart your new projects? Lalit’s Strong Flow Intermediate class is designed to energise and inspire you to act! Through a dynamic sequence of poses and deep, long breaths, Lalit will encourage you to stretch your boundaries on the mat, build strength, and tap into your potential. By integrating the principles and techniques learned in this class, you’ll not only witness performance enhancements and tension release on the mat but also be empowered to seamlessly apply them to your everyday life.

Thursday at 18:15 pm – Core Strengthening Mixed Level Flow with Lisa

Challenge: needing to strengthen body and mind from the inside out?

If you’re searching for a holistic approach to strengthen both your body and mind, Lisa’s Core Strengthening Mixed Level Flow is the ideal choice. This class targets your core muscles, improves stability, and cultivates mental resilience. Lisa’s guidance will empower you to develop a strong foundation, enabling you to tackle life’s challenges with confidence.

Friday at 10 am – Dynamic Mixed Level Flow with Jeanette

Challenge: looking into deepening your breath, calming your mind, and energising your body?

As the weekend approaches, Jeanette’s Dynamic Mixed Level Flow class offers a delightful combination of breath and movement synchronisation, so called mindful movement, and energy stimulation. Unwind from the week’s stress, deepen your breath, calm your mind, and prepare your body for a rejuvenating and blissful weekend ahead.

Saturday at 10 am – Kundalini Yoga with Viriam

Challenge: interested in harnessing your energy and strengthening the nervous system?

For those seeking a powerful way to harness energy and strengthen the nervous system, Viriam’s Kundalini yoga class is a transformative experience. Dive deep into Kundalini practices, including breath, chanting, and dynamic movements, to awaken your inner potential and meet life’s challenges with renewed vitality.

Sunday at 8:45 am – Yoga for Runners and Athletes with Adam

Challenge: looking into boosting your performance and releasing tension on and off the mat?

Calling all athletes and runners! Adam’s yoga for runners and athletes class is specifically tailored to address your need of boosting performance and releasing tension. Whether you’re an avid marathon runner or a dedicated athlete, this class is designed to elevate your performance from day one!

During this specialised session, Adam will guide you through a series of yoga poses and targeted stretches that specifically include areas prone to tightness and tension in athletes. By incorporating dynamic movements, deep stretching, and mindful breaths, you’ll not only improve your flexibility, but also release any accumulated tension in your muscles and joints. Remember, it’s not just about the physical practice, but the holistic integration of yoga into your athletic lifestyle that will truly transform your performance! 

At Ālaya Yoga, we get it. We understand the unique needs and hurdles our students come across.

Our diverse range of yoga classes is carefully curated to address these concerns and provide transformative experiences that extend beyond the mat. Whether you’re seeking to boost your energy, release tension, find inner strength, or enhance your athletic performance, our expert instructors are here to guide you on your yoga path into optimal health and well-being!

To make it even easier for you to embark on this journey, we offer a generous 10-day free trial, giving you ample time to explore our classes and discover the ones that resonate with your needs! With over 130 live classes available every month and the convenience of 7-day playbacks, an access to our library with over 80 classes at any time, you can practice at your own pace and according to your schedule.

All of this is available for the incredible price of only 49 cents per day! For less than a cup of coffee, you can have unlimited access to our diverse range of yoga classes, expert instruction, and a supportive community that will uplift and inspire you!

We can’t wait to welcome you in our online yoga studio and community!



Enroll today and embark on your Vinyasa Yoga voyage with us!

Join our team of expert teachers who are all trained to teach vinyasa and traditional yoga.  Explore our memberships at Ālaya Yoga and start your journey to wellbeing today.

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Yoga for Plus-Size Beginners

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Joanna
Ālaya Yoga

Yoga for Plus-Size Beginners

If you’re new to yoga and self-identify as plus–size, starting a yoga practice can be intimidating. There’s the fear of not being able to ‘measure up’ to the more experienced yogis in class, or simply not knowing where to begin.
If this sounds like you, then Alaya Yoga is here to tell you that you’re not alone and that yoga for plus–size beginners is a great way to improve your health and well-being!

In this guide, we’ll explore why yoga is an excellent option for anyone looking to improve their fitness level, reduce stress, and increase overall flexibility. Additionally, we’ll also provide some tips on how to get started, find the right class, and choose the best yoga gear for plus–size beginners.

Why Yoga is Perfect for Plus–Size Beginners
When it comes to wellness options for plus–size individuals, yoga stands out for a number of reasons. Here are just a few:

1. It’s Low Impact
As a beginner, you want to avoid anything too intense that might lead to injury. Compared to other workouts such as running or high-impact aerobics, yoga is low-impact and therefore gentler on your joints.

2. It Builds Strength and Flexibility
One of the most significant benefits of adding yoga to your wellness routine is the way it builds strength and flexibility. Because yoga involves holding challenging poses, even the ones who are new to yoga will feel the burn and begin to tone their muscles over time.

3. It Enhances Mental Well-being
In addition to its physical benefits, yoga is also known for its ability to reduce stress and anxiety. By focusing on your breath and taking time to connect with yourself, you’ll develop a stronger mind-body connection that will help you feel more centered and calm throughout the day.

4. It’s Accessible
Finally, the beauty of yoga is that it’s accessible to everyone, regardless of age, size, or fitness level. With so many different types of yoga available on our platform, there’s truly something for everyone, and you’ll find that the Alaya yoga community is incredibly welcoming and supportive.

Tips for Getting Started with Yoga

If you’re new to yoga, it’s essential to take some time to prepare yourself for your first class. Here are some tips to help you get started:

1. Invest in the Right Gear
One of the most important things you can do to make your yoga practice more comfortable and effective is to invest in the right gear. For plus–size beginners, this means finding a mat that’s thick enough to provide ample cushioning for your joints and choosing comfortable workout clothes that allow for ease of movement.

2. Start Slowly
Yoga is not a competition, and it’s crucial to remember that as you begin your practice. Start slowly and focus on mastering the basics before moving on to more advanced poses. Remember that everyone starts somewhere, so don’t be discouraged if you’re not able to do everything at once!

3. Find the Right Class
With so many different types of yoga out there, it’s important to find the right class for your needs. For beginners, a gentle or restorative yoga class might be the best option, as they tend to move at a slower pace and offer modifications for those who need them. At the end of this article, we suggest Alaya classes to get you started on the right foot!

4. Focus on Your Breath
Throughout your yoga practice, your breath will be your guide. It’s essential to focus on slow, even breathing and to use your inhales and exhales to help you move deeper into each pose. By doing so, you’ll develop a stronger mind-body connection and fully experience the benefits of your yoga practice. Our teachers will guide you on your breath and movement during each class.

Final Thoughts

For anyone looking to improve their health and well-being, yoga is an excellent option – especially for plus–size beginners. With its low-impact nature, ability to build strength and flexibility, and focus on mental well-being, yoga truly is an accessible workout for everyone no matter the size!

So if you’re ready to take the next step on your fitness journey, consider adding Alaya yoga classes to your routine. With a little bit of preparation and the right mindset, you’ll find that yoga can help you achieve greater physical and mental health and become the best version of yourself!

Our Alaya Yoga suggested classes on our weekly schedule:

  • Monday 10 am Yin Yoga 

  • Monday 8 pm Restore and Revive

  • Tuesday 7:15 pm Beginners Yoga

  • Wednesday 7:45 pm Gentle Evening Flow

  • Thursday 6:15 pm Core Strengthening Mixed Level Flow

  • Friday 6:55 am Morning Boost 

  • Saturday 11:30 am Let’s Get Started

  • Saturday 12:05 Beginners Express

  • Sunday 11:15 am Gentle Glow 

Enrol today and start your yoga journey now!

Join us for our Let’s Get Started Class and take your first step towards a healthier, happier life through yoga. Our expert teachers provide a safe, relaxed, and supportive environment for beginners, with a focus on proper alignment, breathing techniques, and variations of each pose. Whether you’re young or old, fit or not, our 30-minute beginner-friendly class is tailored to suit everyone’s needs. So, don’t hesitate and sign up now

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Get Your Yoga On

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Joanna
Ālaya Yoga

Get Your Yoga On

Join Our Beginner-Friendly 'Let's Get Started Class' Today

Yoga has been gaining popularity in recent years as people look for ways to de-stress and improve their overall well-being. It’s a form of exercise that can benefit people of all ages and fitness levels, and the best part is that it’s accessible to everyone! If you’re new to yoga, it’s natural to feel a bit intimidated or overwhelmed by the sheer number of poses and styles out there. That’s where our “Let’s Get Started Class” comes in!

Our beginner-friendly class is designed to help you get started with yoga in a safe, relaxed, light-hearted, and supportive environment. You don’t have to worry about keeping up with more experienced practitioners or feeling self-conscious about your level of flexibility or fitness. This class is specially tailored to people who are just starting on their yoga journey, so you can rest assured that you won’t get left behind or lost.

The Let’s Get Started Class focuses on proper alignment, breathing techniques, and variations of each pose to help you build a strong foundation and prevent injuries as you progress in your yoga practice. Our expert teachers will guide you through each pose, breaking down the steps and providing modifications for any physical limitations or injuries you may have. This class is also a great space to awaken your understanding that yoga is for absolutely everybody! Whether you’re young or old, fit or not, you can benefit from this practice.

During this 30-minute class, you’ll have plenty of time to absorb the theory and practicalities around areas like Surya Namaskar (the sun salutations that we do before each class), props, how to modify the asana for maximum inclusion, and even what the names mean. With your foundations in place, this class aims to prepare individuals for a more flowy beginner’s class, so they can feel confident and comfortable moving through a yoga sequence without distractions.

We created this class with those beginning their yoga journey in mind and heart. This is a truly supportive setting, giving the absolute beginner all of the close attention to detail they deserve from our expert team so they can build a lasting and sustainable relationship with yoga. The Let’s Get Started Class is an excellent opportunity to start your journey toward better health and well-being. So why not take that first step and join us for this class?

If you’re ready to get started with yoga, we encourage you to check out our website for more information on our beginner classes and other offerings. Don’t be shy – take that first step and discover the many benefits of yoga today!

Let’s Get Started Yoga Class every Saturday at 11:30 am

Enrol today and start your yoga journey now!

Join us for our Let’s Get Started Class and take your first step towards a healthier, happier life through yoga. Our expert teachers provide a safe, relaxed, and supportive environment for beginners, with a focus on proper alignment, breathing techniques, and variations of each pose. Whether you’re young or old, fit or not, our 30-minute beginner-friendly class is tailored to suit everyone’s needs. So, don’t hesitate and sign up for our Let’s Get Started Class every Saturday at 11:30 am

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Vinyasa Yoga: A Journey of Mind, Body, and Breath

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Joanna
Ālaya Yoga

Vinyasa Yoga: A Journey of Mind, Body, and Breath

Yoga has been a significant practice for individuals seeking physical and mental well-being for centuries. With its various styles and approaches, yoga offers an opportunity to explore and connect with our inner self. One such yoga style is Vinyasa Yoga, which is becoming increasingly popular among yoga enthusiasts worldwide.

The term ‘Vinyasa’ is derived from the Sanskrit word ‘nyasa’ meaning ‘to place’ and ‘vi’ meaning ‘in a special way’. Vinyasa Yoga refers to the synchronization of breath with movement, where every movement is accompanied by an inhale or exhale, and each pose flows seamlessly into the next. This style of yoga is also known as Vinyasa Flow, as it creates a continuous flow of movement, making it a dynamic and challenging practice.

The origin of Vinyasa Yoga can be traced back to the teachings of T. Krishnamacharya, who is considered the father of modern yoga. Krishnamacharya’s students, B.K.S. Iyengar and Pattabhi Jois, further developed this style of yoga, making it more accessible to a broader audience. They both created their unique approaches to Vinyasa Yoga, Iyengar focusing on alignment and Jois on a more vigorous practice.
Vinyasa Yoga has become a popular style of yoga due to its flowing nature, where each movement is linked to a breath and becomes a moving meditation. The practice helps to develop physical strength, flexibility, and balance, while also improving mental focus and awareness. It’s a great way to reduce stress and anxiety while enhancing mindfulness and relaxation.

If you’re interested in trying Vinyasa Yoga or want to deepen your practice, Alaya Yoga Online offers a fantastic opportunity to practice from the comfort of your home or wherever you are. For only €19.99 with no contract, plus free 10 Days trial, access to 130 live classes per month, and 7-day playback! You can subscribe and access a variety of Vinyasa Yoga classes led by experienced teachers. Whether you’re a beginner or an advanced practitioner, Alaya Yoga Online has something for everyone. Why wait any longer? Enroll today and embark on your Vinyasa Yoga voyage with us!

Enroll today and embark on your Vinyasa Yoga voyage with us!

Join our team of expert teachers who are all trained to teach vinyasa and traditional yoga.  Explore our memberships at Ālaya Yoga and start your journey to wellbeing today.

sign up now

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Explore the Asana of the Month – Virbhadrasana A

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Ālaya Yoga

Explore the Asana of the Month – Virbhadrasana A

Virbhadrasana A

Warrior Pose is one of the most iconic asanas in the Yoga practice, which find its place in all the sequences.

Standing poses like this one are also said to help practitioners discover courage, perseverance, and self-empowerment to boot—reserves any warrior would need. And hence it physically requires you to engage your whole body and calls for overall strength.

We hope that detailed alignment tips will help you understand this asana better; however, while trying this, listen to your body to prevent yourself from unwanted injuries. Enjoy where you are in the asana, and go deeper with your practice.

Cues to get into the asana:

1. Start in downward dog.

2. Step your right leg forward between your palms. Keep your front knee bent at 90.

3. Rotate your back heel to turn your toes towards the longer edge of the Mat.

4. Keep your heels in one line, sweep your arms, raise them to the ceiling and join your palms.

5. Gaze at your thumbs.

6. Repeat on the other side.

Alignment Cues:

1. Front knee and ankle in the same line.

2. Front thigh parallel to the floor

3. Torso turned to the shorter edge of the Mat. Keep your pelvis parallel to the short edge of the Mat. Hips square.

3. Spine long and chest lifted and open.

4. Back leg quad muscles are active, and the knee cap is pulled up.

5. Pull your navel to your spine to engage your core, and stretch the abdomen up.

6. Back foot pressing the floor away.

Benefits

  • Works on your Hip Flexors.
  • Improves your Body posture.
  • Strengthens your leg muscles. Increases your stability and balance.
  • Improves self-esteem.
  •  Builds your core strength.

Do you have any asana you would like to explore a bit more? Let us know and we will love to share it with you.

At Ālaya Yoga, we’ve got a team of expert teachers who are all trained to teach to all levels, including complete beginners. Try 10 free days of Ālaya Yoga and start your journey to holistic wellbeing today.

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