Author: Andrea Stern

After building a foundation in breathwork and asana alignment, in our 10th session of Yoga Basics, I’d like to give you a glimpse into Yogic philosophy. We explore the Eight Limbs of Yoga, outlined in the Yoga Sutras by Patanjali, who compiled this ancient wisdom into 195 aphorisms. These eight steps offer a complete path…

In yoga, an inversion is any posture where your heart is positioned higher than your head. While often associated with advanced poses like Handstand (Adho Mukha Vrksasana) or Forearm Stand (Pincha Mayurasana), inversions also include deeply restorative shapes like Child’s Pose (Balasana) or Legs-Up-the-Wall (Viparita Karani). The essence lies not in complexity, but in a…

These gentle movements have a calming effect on the nervous system, inviting you to soften, let go, and cultivate a sense of humility with each breath. Forward bends gently lengthen the entire back of the body while offering a subtle massage to the internal organs. As you fold forward, your nervous system is gently guided…

Backbends are a beautiful way to build strength and flexibility while inviting lightness into both body and mind. These heart-opening postures—like Cobra or Locust—gently activate the muscles along the spine, helping you develop endurance and resilience over time. Beyond their physical benefits, backbends offer something deeper. As you open the chest and expand the heart…

Welcome to the center—your core.In yoga, connecting to your core isn’t about sculpting a six-pack like in traditional fitness; it’s about grounding yourself, finding inner strength, and feeling truly anchored from within. These deep core muscles—primarily the transversus abdominis, multifidus, pelvic floor muscles, and diaphragm—work together to form a natural corset around your spine. They…

Twisting poses in yoga are often underestimated, because they hold incredible power to refresh the body, center the mind, and support long-term wellness. . Why Twists Matter Twists, called counter poses. They help bring the body back into balance, especially after forward or backward bends. They are not only physically beneficial but also energetically cleansing.…

Sun Salutation is one of the most recognized and loved yoga sequences. It combines fluid movement with strength, flexibility, endurance, and mental focus. Simple to follow and easy to practice at home, it’s a powerful way to start your day, especially in the morning, when it helps awaken the body, clear the mind, and welcome…

Your Steady Companion Through Yoga Practice ! Hello,Did you know that an adult at rest breathes 12 to 20 times per minute? That adds up to about 22,000 breaths a day! Take a moment to notice your breath right now—feel the inhale and exhale. Good! Remember, breathing isn’t just a simple bodily function; it’s what…

Hello, In our first YOGA BASIC SESSION, we will explore The Ancient Roots of Yoga. Did you know this living philosophy originated over 5,000 years ago? It was first passed down orally and comes from the spiritual teachings of the Rig Veda. One of the key texts that shaped its development is the Yoga Sutras…

Welcome! I’m so happy you’re here. In this blog post, I’d love to share the 4 essential steps that shape our yoga classes in Caldas da Rainha. These steps create a rhythm that brings balance, connection, and mindfulness into every session. 1. Preparing the Class Each week begins with inspiration. I choose a theme that…

is a call to slow down and our motto for this week. This simple phrase holds a deep meaning—it’s a reminder to take the time to settle into each pose, to truly feel and be present in both:  Yoga is not just about physical movements, it’s about being fully engaged in the moment, allowing yourself…