https://www.yogawithin.com.au/blog daily 0.75 2020-11-17 https://www.yogawithin.com.au/blog/soul-wezne monthly 0.5 2019-08-15 https://images.squarespace-cdn.com/content/v1/5ce592c8732098000152407a/1565797388353-ZNIL9DIOB2P9Q5AICP8I/Aro+Ha_0411.jpg Blog - Feeding your Soul image shot at Ara Ha https://www.yogawithin.com.au/blog/summer-retreat-n73kl monthly 0.5 2019-08-15 https://images.squarespace-cdn.com/content/v1/5ce592c8732098000152407a/1565796730347-F967A8VZLRZX25KHDFKR/Aro+Ha_0394.jpg Blog - Summer Retreat 2019 photo shot at Aro Ha https://www.yogawithin.com.au/blog/yoga-ryagx monthly 0.5 2019-08-15 https://images.squarespace-cdn.com/content/v1/5ce592c8732098000152407a/1565795875642-R6M0H2EEIP23VHI244L5/Aro-Ha_1169.jpg Blog - Yoga Reimagined image shot at Aro Ha https://www.yogawithin.com.au/blog/exploring-b7sjn monthly 0.5 2019-08-15 https://images.squarespace-cdn.com/content/v1/5ce592c8732098000152407a/1565797613488-VGVMGKNK8VDIMJ36QTC8/20140302_trade-151_0742-copy.jpg Blog - Exploring Colima https://www.yogawithin.com.au/home daily 1.0 2023-09-02 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/570331d3-70a5-4e0f-a801-15fc198d1b8f/Balgowlah+Group+Class_Meditate_500x750px.jpg Home https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1616650450745-H8JXD1PNEP42HI0HHO8N/YW_Susan+Online+Sitting_500x750px_Closer.jpg Home https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/e1851038-8932-4b56-a3d9-873794c2a8c1/Balgowlah+Private+Class_Arms+Out_500x750px.jpg Home https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1620005091471-LU1ZX2DNVN8BDKSA2H8S/Reset_Soup_500+x+750.jpg Home https://www.yogawithin.com.au/about daily 0.75 2025-10-14 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1616652882969-QT6H1XFVDBEVHVPME504/YW_Susan+with+Dogs_1000x1200px.jpg About Susan Hughes I love teaching yoga. I love seeing everyone grow and flourish. I love seeing how everyone connects within themselves and with each other. Connecting with nature and our beautiful Mother Earth. Connecting through our breath. Having the right intentions is all that matters. Planting that seed in early Spring and contracting and letting go in Autumn and being patient in Winter healing the kidney’s, bladder and our nervous system and in Summer our hearts are open and full. Seeing everything flourish again the following Spring. The seasons as we know have a beautiful cycle and so do we. The human body is amazing - nuture your body with good food, and just as important is your breath – allowing the mind and body to become one – filling our being with gratitude. https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1616653398666-SG6GRHGECR6COSNC8WKM/YW_Balgowlah+Class+Arms+Up_800x1200px.jpg https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/b9c35932-d5d1-4548-a3fb-23adf70c2cc2/1976869b-f6a2-4eac-a7d4-0bd69750d120.JPG https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/8ffbbfeb-b102-407d-8221-a74243d5ae6e/IMG_2510.PNG https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/13dd05a2-6bf3-4e4b-afa8-81a78ff0c38b/image002.png https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/e64f0d47-9d68-488d-bab9-98caca9f3649/IMG_8458.jpg About - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.yogawithin.com.au/book-a-class daily 0.75 2025-03-05 https://www.yogawithin.com.au/classes daily 0.75 2024-10-14 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/91ecae55-6554-4620-8b48-18287c60e9d3/Balgowlah+Group+Class_Down+Dog_800x1200px.jpg Classes - Studio classes These boutique studio yoga classes are only available for 6 people at a time and suitable for all levels. This is such an opportunity as classes are small and tailor made – I can really focus on you and your health and wellbeing. Supportive and inclusive environment. Working on the energetic meridian flow of your body. Bringing balance, strengthen your core, feel lighter, taller & in a better head space. Feel the changes straight after class. After each class we either have a 5 minute massage or a 5 minute relaxation using our beautiful bolsters and lavender eye pillows from Mandala Living. Also you are welcome to stay and enjoy a cup of organic Kukicha Bancha Tea and get to know your community. Classes are held at our Balgowlah studio. https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/b77fc2c3-75fb-4cd7-8683-04a4798e4203/Balgowlah+Group+Class_Arms+Up_500x750px.jpg Classes https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/f78f7bc3-43d5-45b0-8a36-6605edade3e0/Balgowlah+Group+Class_Relax_500x750px.jpg Classes https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/9bb10b1e-bb45-4372-8b40-b7924ccb6c57/Balgowlah_Cuppa+Tea_500x750px.jpg Classes https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/4831cbd4-cb86-4bc3-ae4d-9b3979d78073/Balgowlah+Private+Class_Sit+Lean_800x1200px.jpg Classes - Private classes These one-on-one classes are designed just for you and to suit your level of ability. Classes are tailor made to elevate your yoga practice and more importantly your health and wellbeing. I will gently adjust you during the class and you will leave with 3 or 4 yoga correctives designed just for you and I will also provide some ideas for your weekly meal plan. Private classes include: • Focus on personal ailment • Personal goals • Guidance on technique • Yoga correctives • Dietary advice Individual private Small groups of 6 or less Family yoga classes $220 per class https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1619050921806-2OY0TISZ3MR1GNW1N5PN/Classes_Son+holding+toe_500x750px.jpg Classes https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/e0b1ea0c-0720-4d30-b0b9-f4e486514130/Balgowlah+Private+Class_Knee+Foot_500x750px.jpg Classes https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1619604206140-VJNODS8H6MGAHG188SS1/Classes_Susan%26Son_500x750px.jpg Classes https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1619050811751-9EGKNEQHEDTED9CA2B08/Classes_Susan+Splits_800x1200px.jpg https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1616728071340-Z4LRKLZKZ86UYS6HXEF9/YW_Susan+Online+Sitting_500x750px_Closer.jpg https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1619051261061-N7DSRQHNOZFUF26J1ULK/Classes_Susan+star_500x750px.jpg https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1619051198793-9MIJR85T25RR1227J875/Classes_Susan+looking+laptop_500x750px.jpg https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/e26f5bed-a5c8-4f01-8c3b-840252b24159/Sound+Healing+Private_800x1200px.jpg Classes - Private Sound Healings Duration 1 .5 hours $155 Gift vouchers available Book directly with Susan: Contact Susan here https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/9c76da53-1a35-4c05-8800-0b0f0ccf32a7/Sound+Healing+Susan_500x750px.jpg Classes https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/f58faaca-5b31-4743-9835-6aa1925f58c2/Sound+Healing+Bowls_500x750px.jpg Classes https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/3eb7a0ae-db56-4375-a98a-49c550093ac2/Sound+Healing+Bowls+close+up_500x750px.jpg Classes https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1606102388882-KSQHMXJKVSKNC65WMEPS/Reset_Soup_500+x+750.jpg Classes https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1606180184546-GJ48STLDPIMC1P4B16RD/image003_BW_Retouch_500x750.jpg Classes https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1606180218904-382D3RCLWVMMSIZ03RS4/Charity_BW_500x750.jpg Classes https://www.yogawithin.com.au/contact daily 0.75 2023-03-28 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/d9c670d2-84eb-4764-a418-7221b80b5261/Balgowlah+studio_Star+arm+up_750x500px.jpg Contact - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.yogawithin.com.au/faqs-1 daily 0.75 2020-12-14 https://www.yogawithin.com.au/terms daily 0.75 2020-11-23 https://www.yogawithin.com.au/events daily 0.75 2026-04-02 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/d3d812cc-f532-451a-bbbb-02c54337a5d9/Marc+%26+Susan_portrait.jpg https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/5ad9dd28-e3b2-4fe8-9d1d-21e6df32619b/Marc_Image_500x750px.jpg https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/c68c7714-f5cb-4ea2-b0ab-e553ed3e6b86/Spring+Reset_portrait.jpg https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/d96a5e88-ef1a-4687-a421-cedf09c6a6a5/Sound+Healing_portrait.jpg https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/7ee3bebe-fe06-4db1-9543-0a5000ff970d/Stephen_portrait_A.jpg https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/2ae2687b-383e-4526-bf8d-a9b5210701eb/Stephen_portrait_B.jpg https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/6da91e4e-70a6-4f69-a04b-7cf3017d4be5/Tea+Meditation_portrait.jpg https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/3a930973-5fdc-49a4-ba66-dc65f04db542/Po-Tien_500x750px.jpg https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/a9da8f13-5fe9-470a-a54c-7675df29dac7/Winter_A.jpg https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/43196c9f-6241-416b-b7ac-1b99e50bbca4/Alex+Shiatsu_portrait.jpg https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/653fbf83-ef9c-4c37-83bb-b4ea7b066d0c/Alex_Image_500x750px.jpg https://www.yogawithin.com.au/food daily 0.75 2020-11-30 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1606115173371-BJUWTIQ11T8HFVL6ZMHK/Pantry_500+x+750_LR.jpg Food & nutrition Pantry list https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1606115189448-7U5HJWALZXH5YNLC5ZP6/Vitamens_500+x+750_LR.jpg Food & nutrition Vitamins & minerals https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1606115208002-3FFWJ92DXF1PNWTJ5P0J/Recipes+x+750_LR.jpg Food & nutrition Recipes https://www.yogawithin.com.au/soul daily 0.75 2020-11-24 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1606178874101-2TQZPJJNJR1CHXYOS3UH/Charkras_500x750_LR.jpg Soul The 7 Chakras https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1606178854751-5H419PM534F7BA31UM9U/Elements_500x750_LR.jpg Soul The 5 elements https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1606178837640-W6C5VCX06W9CXI96CC72/Shower_500x750_LR.jpg Soul Morning showers https://www.yogawithin.com.au/miso-soup daily 0.75 2021-04-22 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1619056409368-YKTLKHJILB86KV36V2K8/YW_Miso+Soup_1000x750px.jpg Miso soup - Miso soup The first thing we eat in the morning sets your taste buds for the rest of the day. Miso soup in the morning really nurtures you, as opposed to sweet cereals, which cause our bodies to crave sugar all day. COOKING TIME: 30 mins | SERVING: 5 Ingredients: Sesame oil 1/2 brown onion diced 1 x good pinch of Olson sea salt 1-2 carrots thickly sliced 6 cups vegetable stock 1 x cooked corn on the cob 3-4 sticks of soaked wakame seaweed 3 pre soaked Japanese shiitake mushrooms, slice them and remove the stems (which are too woody) 1-2 x dessert spoon of Genmai (brown rice) miso paste 1 x fresh organic ginger (remove skin) 1 x spring onion 1 x celery stick (sliced) 1 cup of homemade pumpkin soup (optional) Handful of chopped parsley for garnish Method: Cook corn on cob in salted boiling water. Keep water for stock. Heat oil in large saucepan and sauté onion until transparent. At this point add a pinch of sea salt. Adding the salt when the onion is transparent brings out the sweetness from the onion. Add chopped carrots and celery. Sauté for 3 mins. Add stock (corn on the cob water). Add corn (once removed off the cob). Add shiitake mushrooms and the soaking water to pot. Dissolve miso paste in a tablespoon of hot stock taken from your saucepan of corn, carrots, celery and shiitake mushrooms. Add ginger (this is a must as it activates the miso). Pumpkin soup (optional). Simmer for 10 mins watch that it does not boil it will kill the enzymes. Stir in home made pumpkin soup to add sweetness. To garnish: chopped parsley and spring onions. https://www.yogawithin.com.au/shitake-broth daily 0.75 2021-09-06 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1606177076270-IFCXKFJIJC5XMJ3HURAI/Soba_1000x750.jpg Shitake broth - Shiitake broth with soba noodles Shiitake mushrooms have been a symbol of longevity in Japan for centuries. ‘Shiitake’ in Japanese translates to ‘savoury deliciousness’. When buying shiitake mushrooms, make sure they are Japanese. These are grown in aged wood, in forests where they absorb the nutrients of the wood and their surroundings. Chinese shiitake are grown in wood shavings in plastic bags. Shiitake mushrooms when made into a broth and taken at night time will help you relax and allow your shoulders to let go. These amazing dried mushrooms are used in macrobiotic cooking for soups, stocks, vegetable dishes, and medical preparations. Shiitake broth provides our bodies with a nourishing source of vitamin D and B. It is the vitamin B that calms you down at night. PREPARATION TIME: 10 mins | COOKING TIME: 30 mins | SERVING: 4 Ingredients: 3-4 dried shiitake mushrooms 1 tsp grated ginger 1-2 tbs of shoyu Soba noodles 1tsp salt (Olson sea salt ) Method: Put 6 cups of water in a pot and heat it. Add a few strips of wakame; 3-4 dried shiitake mushrooms; a tablespoon of grated ginger. Scoop the mushrooms out after 10 minutes, slice them, throw the stems out, put the rest back in the pot. Simmer for 30 minutes. Add 1-2 tablespoons of shoyu (taste it as shoyu can be very strong) at the end. Soba noodles Bring a pot of water to boil. Add salt. Add noodles. Bring back to boil, pour a cup of cold water, bring it back to boil. Repeat 2 more times (cold water & bring to boil). Strain noodles and keep the water (noodle water can be used as stock). Pour cold water on the noodles to stop the cooking. Put Soba noodles into the shiitake broth and serve with steamed broccoli. https://www.yogawithin.com.au/dahl daily 0.75 2021-04-22 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1619074979427-WW8QCZ9JLZWIMOVCIVI4/Lentil+Dahl_1000x750px.jpg Dahl - Vegan ginger dahl One of the first cultivated crops, lentils are grown and eaten all over the planet. India alone, produces over 50 different varieties, cooked and used in their traditional dahl dishes. Brown, green, red, black and yellow lentils are all a good source of protein. They are rich in iron and folate. Lentils also supply a source of calcium, fibre, folic acid and complex carbohydrates. Lentils are strengthening to our digestion, circulation and the nervous system. They are also soothing and calming. Lentils are fabulous in salads in the summer months to soups, casseroles and dahl in the cooler months. This very small legume is a nutritional giant. PREPARATION TIME: 10 mins | COOKING TIME: 35 mins | SERVING: 4 Ingredients: 1 tbsp organic sesame oil 1 chopped brown onion 1 chopping spring onion 1 tbsp fresh chopped ginger 1 cup red lentils, (rinsed very well) 1 tsp ground cumin 1 tsp ground coriander 1 tsp ground turmeric 1 cinnamon stick 2 bay leaves 2 tablespoons of lemon juice 1 wakame Chopped coriander to garnish Method: Place lentils, ginger, bay leaves and cinnamon in a large saucepan with 3 cups of cold water. Bring to the boil, reduce and heat to medium and simmer for 10-12 minutes. Set aside. In a medium pot, heat sesame oil over a low heat. Add chopped brown onion. Cook, stirring often, and until the onions are translucent (about 6 mins). Add a good pinch of salt, and stir in turmeric, cumin and lemon juice. Cook for a further minute, or until fragrant. Add the lentils to the pan, and mix well. Cook for a further 3 minutes, stirring constantly. Add 1 stick of wakame and simmer. Once lentils are cooked, set aside. Garnish with chopped coriander. This dish can also be served with brown rice to make it a hearty meal. https://www.yogawithin.com.au/pumpkin daily 0.75 2023-05-26 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/8d077cd5-43f8-4b85-bc53-e48762bed751/Susan%27s+Pumpkin+Photo_1000x750px.jpg Pumpkin - Pumpkin and adzuki bean casserole Adzuki beans are small and the most condensed (yang) of all the beans. This gives us a great source of energy. Adzuki beans in particular are shaped like our kidneys and are therefore particularly nourishing for these organs, which in turn governs overall vitality. The kidneys and our ears are connected and so too is our hearing and balance. Adzuki beans are a good source of a good quality of protein fat and carbohydrate. For women, they are amazing at strengthening our reproductive system, and the fibre allow the intestines to function smoothly. Adzuki beans are also used in many home remedies and are particularly good for kidney problems and varicose veins. When cooking these beans, the preparation is just as important as the cooking itself. Lots of washing the beans before cooking, and I always discard the 1st lot of water that comes to a simmer when cooking. This removes all the wind out of the beans. For women, eating slow cooked adzuki bean casserole 3 times a week is very beneficial for your health. PREPARATION TIME: 30 mins | COOKING TIME: 3-4 hours | SERVING: 5 Ingredients: Adzuki beans Pumpkin Salt Water Shoyu Grated ginger Sesame oil Chopped carrot (Optional) Method: Pre-soak adzuki beans overnight (throw water out, and don’t add salt at this stage as it hardens the outside of the adzuki bean and prevents it from breaking down in your body. Cook adzuki beans in a big pot of water for 40 minutes, change water after 20 minutes, or scoop foam out during the cooking, but keep the water for the stew. Set adzuki beans in water aside. Heat sesame oil and sauté chopped onions until transparent and add a pinch of sea salt and set aside, as this brings out the sweetness from the onions. Cut pumpkin into 4 cm pieces and fry in a pot with sesame oil with lid on. Stir every 15/20 mins. Add onion and water to the pot (amount of water depends on the consistency of the soup you desire). Cook for 15 minutes, then add the adzuki beans with its water. Cook for 3-4 hours. At the end, add shoyu and grated ginger to taste. https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/cfe2aa19-27fe-43fd-b620-642ae216f9a8/IMG_3943.jpg Pumpkin - Adzuki bean casserole served with organic green beans and carrots and garnished with gomashio. This is a beautiful hearty meal to keep you warm and your kidneys happy. Ceramic dish by Alessandro Di Sano https://www.yogawithin.com.au/gomashio daily 0.75 2023-06-12 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/d7ade86f-d258-421b-bcde-b8f68e81dccf/YW_Gomashio_500x750px.jpg Gomashio - Gomasio Gomasio is such a wonderful garnish to your meals. If you think of it like parsley, scattering it on top of your soups, vegetables and grains. It not only adds interest to your food to look at but the nuttiness of the toasted sesame seeds & the sea salt actually draws out the flavours of your food. Sesame seeds contain a staggering amount of calcium and phosphorus giving them great healing properties. Gomasio helps to cleanse and strengthen the blood. It is also fantastic for the development & bone formation & nervous system qualities. The lecithin in sesame seeds aids in dissolving cholesterol build up on the walls of our blood vessels. Gomasio accelerates the de-acidification of the digestive tract and helps to heal anaemia, multiple sclerosis and the inflammatory disorders that are due to an acidic diet. Sesame seeds have to be kept air tight otherwise they lose their medicinal qualities. Always hunt out the suppliers who have the freshest sesame seeds. The sea salt to sesame seeds ratio varies on season & the age & well being of the individual. When you make your Gomasio only make a sufficient amount to last you the week. COOKING TIME: 5 mins | SERVING: lots! Ingredients: 20 teaspoons organic sesame seeds 1 tsp Olson Sea Salt Salt Method: Dry roast sesame seeds in a heavy frying pan until golden and place into your pestle and mortar. Heat sea salt in frying pan. Add salt to sesame seeds and grind in a mortar and pestle – keep 1/5 of the seeds whole. Store in a glass jar and do not refrigerate. If you get tired later in the afternoon & you need a wee pick me up, try a Gomashio Tea. This literally gets rid of fatigue & gets you through that fatigue that can hit you later in the day. Gomashio Tea: Add 1 teaspoon Gomashio to 1 x cup of hot water https://www.yogawithin.com.au/wellbeing daily 0.75 2024-02-18 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/6fd03710-c8fb-4bd2-959f-8b3900f55021/210306_YogaWithin_484_750+x+500+pixels.jpg https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1620183632782-WK3SPZIMQ5LH4ND11OUK/YW_Five+Elements_500x750px.jpg https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1620196950331-YHWL5G6X9U9NW5LXX5WA/YW_Shower+Outside_500x750px.jpg https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1620184997905-BWLVM55P9DXAMFC7CFP3/YW_Facial_500x750px.jpg https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/55797a94-5035-4041-8338-2fd5a10459dd/YW_Heart+Statue_500x750px.jpg https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1628656419102-UW1AX8LGSACP226ULFPJ/Sophie%26Friend_Yoga+pose_750+x+500+pixels.jpg https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/0b7b1a87-c8c0-49c4-a92d-ba81e4d562dd/Magnesium+Baths_500x750px.jpg https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/fbe09a6d-0b02-487c-aa70-bcf925201f06/YW_Heart+Sutra_500x750px.jpg https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1620187508909-NA12PAGUU548ZSWUA8XQ/YW_Gomash%2Cseaweed%2Cmush_500x750px.jpg https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1620187586142-2I71IJL539SBLVROFP9L/YW_salt_500x750px.jpg https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1620187603892-VTSVA1DNNUXLUS55E35Z/YW_plum_500x750px.jpg https://www.yogawithin.com.au/recipes daily 0.75 2023-06-05 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1620188135587-AWMO46824P2A4L55O47B/Pantry+Items+C_750x750px.jpg Recipes - Recipes Miso soup Skiitake broth with soba noodles Pumpkin and adzuki bean casserole Vegan ginger dahl Gomasio (toasted sesame salt) Market baby spinach & cauliflower soup Organic brown rice BACK TO WELLBEING https://www.yogawithin.com.au/vitamins daily 0.75 2021-05-05 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1620187939087-80BF2PRDT041WP9VQXOM/Pantry+Items+B_1000x750px.jpg Vitamins - Vitamins & minerals VITAMINS A balanced diet of fresh vegetables, grains, beans & seeds provides our bodies with all the essential nutrients we need. Vitamin A Green leafy vegetables, dandelion greens, beans, carrots, parsley, kale, lettuce, watercress, radish greens, cabbage, pumpkin, cauliflower, wheat & chickpeas. Vitamin B Brown rice, whole wheat, rye, millet, miso, tamari, tofu, sunflower & sesame seeds, pinto beans, lentils. Vitamin B12 is found in miso & produced by intestinal flora. Vitamin C Vitamin C is destroyed by heat but it can withstand 10 minutes of simmering. Nori sheets, bancha tea, parsley, watercress, cabbage, beetroot, carrot tops, lettuce, onion, scallions, dandelion, radish leaf, skin of apples & strawberries. Vitamin D Sunlight is a fantastic form of Vitamin D. If you can get 10 to 15 minutes daily that's a wonderful thing. All cereal grains, particularly oats, oils & vegetables. Vitamin E Leafy vegetables, whole grains, beans, brown rice & nuts. Vitamin F Olive, vegetable & sesame oil. Vitamin K Brown rice & green leafy vegetables. MINERALS Calcium There is more calcium in sesame seeds than any dairy. We just have to chew them really well. Seaweed, green vegetables, nuts, sunflower seeds & bancha tea. Carbohydrates Nnatural sugars are found in grains, vegetables & nuts. Fats & Oils Small amounts are found in all vegetables. Magnesium Seaweeds, products from soya bean, green leafy vegetables & lentils. Phosphorus Beans, nuts, grains & seaweeds Potassium Vegetables, seaweeds, nuts, products made from soya beans & dried fruits. Proteins Miso soup & shoyu, nuts, seeds, grains, beans & vegetables. Sodium Seaweeds & green leafy vegetables. BACK TO WELLBEING https://www.yogawithin.com.au/pantry daily 0.75 2021-05-05 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1620187728910-PJKH7R2EZPT2F3JC8BXM/Pantry+Items+A_1000x750px.jpg Pantry - Pantry list Adding the following foods into our pantry is an amazing foundation to all our meals. I just couldn't live without: Magic foods: Unpasteurised brown miso paste (full of all the Vit B's you need) (See recipe here.) Umeboshi plums Kuzu (use as a thickening agent) Shitake mushrooms (when really stressed & you need to calm down, take before sleeping in hot water) (See recipe here.) Kombu, arame & wakame seaweeds (great for your hair, nails & skin) Whole grains: Organic brown rice, millet, barley, whole organic oats Grain products: Udon & Soba noodles, mochi & sour dough (whole wheat not white flour) Beans: Adzuki beans (the queen of all beans for women), lentils, chick peas, black beans, pinto and kidney beans (See recipe here.) Sea Salt: This should be moist & slightly grey in colour. No bleach or chemicals added. Throw away all other salt it just hardens your arteries. Vegetables: What ever is in season Fruits: Small amounts of seasonal fruits Seeds: Sesame seeds, pumpkin seeds, sunflower seeds Nuts: Small handful of tamari almonds. Cashew nuts make you cranky! Oils: Sesame oil, bran oil & olive oil (do not cook with olive oil) Seasonings: Tamari (used for cooking with), Shoyu (season after cooking/used as a dipping sauce), mirin, rice cooking wine, umeboshi vinegar Sweeteners: Barley malt & rice malt Spreads: Tahini Crackers: A variety of rice crackers Wraps: Spinach, spelt & corn wraps https://www.yogawithin.com.au/chakras daily 0.75 2021-11-04 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1620045171241-8ZMSF8MPLFK01TIXER1K/YW_Susan+sitting+holding+dish_1000x1200px.jpg Chakras - The 7 Chakras We have 7 Chakras in our body. The Chakras are energy points in our body which energy flows through. If these energy flows get blocked it can often lead to illness. They are located along our spines starting at the base of the spine and then running up to the crown of the head. Each Chakra coincides with various organs and glans in the body. These Chakras are responsible for disturbing the life energy, which is also known as the Qi or Praana. Crown Chakra: Location: Crown of the head Colour: Violet Our ability to be connected spiritually. Breathing clean fresh air & sunshine & meditation. Third Eye Chakras: Location: Between the eyes Colour: Indigo Foods: blueberries, grapes and lavender To be able to focus on & see the bigger picture. Throat Chakra: Location: center of the throat Colour: Blue Foods: Juices, teas & fruit Our ability to communicate & feel the truth & self expression of feelings. Heart Chakra: Location: Centre of chest Colour: Green Foods: leafy green vegetables and green tea To love, find inner peace & joy. Solar Plexus Chakra: Location: upper abdomen Colour: Yellow Foods: Corn, grains & fiber. Peppermint & Camomile tea Being in control & confident in life & good self-esteem. Sacral Chakra: Location: Lower Abdomen Colour: Orange Foods: Nuts & orange foods To accept others & new experiences. Root Chakra: Location: Base of spine in the tail bone area Colour: Red Food: All root vegetables, animal protein & eggs To feel grounded. Financial independence. Money & food. BACK TO WELLBEING https://www.yogawithin.com.au/elements daily 0.75 2023-11-27 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/18b44c0d-7bdd-48c3-a716-e75e114d2a26/YW_Five+Elements+graph.jpg Elements - The 5 elements Every aspect of existence goes through this cycle. Winter The Water Element: Bladder & kidneys. Structure & stability of our bodies. Spine, nervous system & sense of identity. Endocrine & reproductive system are governed in winter. Slow long cooking, stews, casseroles, soups. Adzuki beans build the kidneys. Foods: any slow growing vegetables growing down like carrots, swede, pumpkin, sweet potato. Early Summer Fire Element: Heart, small intestines, heart constrictor & triple heater. Abundant energy, power, strength & destruction, joy, creation. Bitter sweet. Steam or lightly boil mature, ripe vegies. Millet, corn & flour products. Late Summer Earth Element: Stomach, spleen & pancreatic functions. Nourished & satisfied. Sweet taste. Autumn Metal Element: Large Intestine & lung function. Contractive phase. Elimination. Pungent flavour like pickle foods, tamari, shoyu, broccoli & cauliflower. Spring Wood Element: Liver & Gallbladder functions. Expanding energy of spring. Be open for change & be flexible. Food: sprouts, leafy greens & vegetables. Any fast growing vegetables. Oil for our joints. https://www.yogawithin.com.au/showers daily 0.75 2021-05-05 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1619242109787-X1665OPYV0JBCG23KNYX/Susan_Photo_Cold+Showers_1000x750px.jpg Showers - Cold showers & beautiful skin… Cold showers make you breathe deeply which makes your lungs and large intestine work better. This in turn helps your body to eliminate. Rub your body with seaweed if you're in the ocean or use a body brush with bristles under a cold shower. This promotes circulation into the stagnant areas of your body and helps your lungs and large intestine to function better, leaving your skin to glow. Cold showers are fantastic for regulating your tripple heater, chronic asthma, lung conditions, chronic fatigue, and IBS. This is best in winter when the water is really cold. To build up to it you can start earlier in the season! The colder the better. This not only closes the pores of your skin but gets your triple heater going too. Also your breath instantly goes straight to your belly, so fab for someone suffering from asthma. Now, that will wake you up. Get your breath in your belly & feel like you’re really ready to start the day! To finish off rub macadamia oil into your skin. If you are lucky enough to live near the sea… jump in! Fantastic for your physical & mental health! Give it a go… BACK TO WELLBEING https://www.yogawithin.com.au/testimonials daily 0.75 2025-03-28 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/a4ff07e4-6728-47fb-9f29-5321fb3c4149/Balgowlah+Group+Class_Hands+Back+Head_500x750px.jpg https://www.yogawithin.com.au/community daily 0.75 2021-05-12 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1619605694112-JN3DZTQQZDMW0UJWM1UP/image003_BW_Retouch_500x750.jpg Community https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1619701162497-CZEG9YHW9LUVKE1ZQ5IS/Sony+Foundation+Logo.jpg Community https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1619605922885-YAHYZGYSCZRMTVBFNFA3/Charity_BW_500x750.jpg Community https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1619606005392-65TL4F45Z2TDOWWQPNMZ/YW_Ride+Woman_LOGO.jpg Community https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1619606168557-V5QDM90Z3CXRSMARLDNK/YW_Siyabulela_500x750px.jpg Community https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1619701194453-LEGBW9C6C0XXHFBUFJ1U/WCG+Logo.jpg Community https://www.yogawithin.com.au/elite-athletes daily 0.75 2023-03-28 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1619609656535-V7R30YQ71FF4BW3MSBHT/YW_Elite+Athletes_500x750px.jpg Elite Athletes https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1619609758984-ZUZ5TTPKAQI1LJKETGIR/Elete+Athletes+group_BW.jpg Elite Athletes https://www.yogawithin.com.au/facial daily 0.75 2023-11-23 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1620185393714-CL95X4CHBXEMPGPQCQXQ/YW_Facial_500x750px.jpg Facial - The Face Throughout our lifetime there is a strong connection between our face and our whole body. We recognise each other from our face. The face is the first thing we connect with when we meet someone for the first time. We recognise each other from our face & we communicate with our facial expressions. Each face shows individual characters. Our moods too are reflected in the face & eyes and with that are mirrors to our soul. The face shows us a person’s lived identity. You can simply detect & understand from the principles of Oriental medicine health hiccups simply by looking at the mouth, lips, tongue, teeth, eyes, nose, ears, forehead, cheeks, hair and skin. From these signs we can recognise early detection of illness to then work towards a state of balance and well being. Facial diagnosis When lines appear on our faces it is showing us there are possibly long term structural disorders relating to certain organs. What is happening on the inside of our bodies reflects on the out side and our face is the obvious one to see. In the same way a good balanced healthy diet reflects in our energy levels, skin and hair. Due to facial accupunture, Botox and certain creams it is important to use the Hara diagnosis with the facial mapping to get clear results. “The most important thing is your attitude. What your thinking, how you deal with yourself and how you deal with others.” Andrej Gospodarczyk BACK TO WELLBEING https://www.yogawithin.com.au/winter-wellness-pdf daily 0.75 2021-05-31 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1622157688488-630W4R8N0SXFRGX4Q1Q0/Winter+Wellness_Sophie+Brochure+Cover.jpg Winter Wellness PDF https://www.yogawithin.com.au/winter-wellness-feedback-form daily 0.75 2021-06-08 https://www.yogawithin.com.au/back-correctives-pdf-1 daily 0.75 2021-06-08 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1623131474757-9OS6DASWTS57IPWV5YE0/Winter+Wellness+Reset+Back+Corrections_PAGE1.jpg Winter Wellness Reset Back Correctives https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1623131548491-63Y7UVHKUXH6WK1VT1IN/Winter+Wellness+Reset+Back+Corrections_PAGE2.jpg Winter Wellness Reset Back Correctives - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.yogawithin.com.au/spinach-soup daily 0.75 2021-07-05 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1625470745439-NF0TY6DWFJ9121IOFP0P/Spinach+Soup_750+high.jpg Spinach soup - Market baby spinach & cauliflower soup This is a beautiful, hearty and healthy winter soup. Winter is a time to eat warm foods that nurture our bellies and keep our internal fire burning. This in turn will fuel us through winter and give us energy. Eating cold raw foods in winter puts our fire out. Keep these foods for summer. This beautiful simple soup is full of vitamin A, C, K and folic acid, phytonutrients, flavonoids and antioxidants which have anti-inflammatory properties and are full of fibre. This soup is full of nutrients and is dairy, wheat and sugar free. PREPARATION TIME: 10 mins | COOKING TIME: 30 mins | SERVING: 6 Ingredients: 1 big bag of fresh organic baby spinach 1 whole cauliflower 1 tsp mixed herbs 1 cucumber 1 knob of organic ginger 1 good pinch Macro sea salt 1 tbs sesame oil 1 handful of parsley 1 handful of coriander (optional) 1/2 brown onion 2 shallots 1/2 leek 1 small pinch of mild curry powder vegetable broth Garnish Toasted sunflower and pumpkin seeds, chives and a sprinkle of gomasio Method: Firstly bake your cauliflower florets with a pinch of sea salt and mixed herbs in the oven for 20 minutes until they start to brown. This will add a beautiful depth of flavour to your soup. While the cauliflower is roasting, sauté the chopped onion in the sesame oil. When transparent add a little salt. This will draw out the sweetness from the onion. Add your pealed chopped ginger, sliced leek, shallots and chopped cucumber. Cook them on a medium heat until soft. Add your vegetable stock and roasted cauliflower. Simmer on a low heat for 5 minutes being mindful you don’t boil your soup. Finally stir in your coriander and parsley and blend. In the summer its lovely adding a splash of lemon juice to the soup just before serving. https://www.yogawithin.com.au/free-classes daily 0.75 2024-05-05 https://www.yogawithin.com.au/eight-limbs daily 0.75 2021-08-11 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1628656685966-MZ6U2Z1LA095AXY6ZFEJ/Sophie%26Friend_Yoga+pose_750+x+500+pixels.jpg Eight limbs - The eight limbs of yoga in a nut shell There are 'eight limbs' to the yoga sutras. These are commonly known as the ‘eight limbs of yoga’. Each describes a different aspect of the yoga practice. The yoga sutras are like a guide on how to live in order to advance along a spiritual path towards enlightenment. Yama (moral discipline) Niyama (observances) Asana (physical postures) Pranayama (breathing techniques) Pratyahara (sense withdrawal) Dharana (concentration of the mind) Dhyana (absorption or meditation) Samadhi (enlightenment or bliss) Yama and Niyamas The Yamas and Niyamas originate from the very well known text ‘The Yoga Sutras of Patanjali’. Yamas & Niyamas are the first two practices of yoga according to Patanjali. The Yamas and Niyamas are often seen as ‘moral codes’ and generally the right way to live our lives. They form the foundation of our whole practice, and honouring these ethics as we progress along ‘the path’ means we’re always being mindful of each action, and therefore cultivating a more present and aware state of being. The Yamas traditionally guide us towards practices concerned with the world around us. Yamas (moral discipline, tell us the things we must not do) • Do not kill • Do not lie • Do not steal • Do not crave for • Do not possess Niyamas (observances, encourage us what to do) • Purify your mind • Be satisfied and grateful • Have boundaries • Be disciplined • Pray Asanas (physical postures) Asanas are the third limbs of yoga. In Sanskrit, asana means ’seat’ or ‘a manner of sitting’. An asana is a body position associated with the yoga practice. The core of the body is called Uddiyana in yoga which is your lower back and belly area. Sustaining strength and health in this area enhances your life force energy. Building the strength in the belly is one of the most important achievements in yoga. This area is called the thrown of god. As we build the strength in the lower part of our bodies the upper body blossoms like a flower. This core strength allows our centre of gravity to lower which promotes alkalinity and calmness. Acidic conditions can lead to getting sick and make you tierd and tense. An acidic diet can also lead you to get tired and can make you nervous and tense. Pranayama In Sanskrit, 'prana’ means life force and 'yama' means control. Pranayama is the practice of controlling our breath. Never under estimate the power of your breath. As children we are not taught to breath which is quite odd as we can’t live without our breath. Just imagine if we were taught to breath deeply into our bellies to allow the rib cage to expand sideways. Have you ever stopped and focused on just your breath, feeling your belly expand and contract. As your belly expands so does your whole being and that in turn brings fresh energy into your body. As you exhale your body contacts and you literally feel smaller & you let go of all the negative and toxic energy in your body. Pratyahara A Sanskrit name meaning ‘withdraw of the senses’. It is the fifth limb of yoga. It offers you this heavenly stillness and silence into your otherwise busy life Dharana Dharana is translated to ‘concentration of the mind’. It is a Sanskrit word and is the sixth limb of yoga, Dharana helps to focus and quieten the mind on our way to meditation. Dhyana Dhyana is a meditation method that can help to experience a deeper awareness of your consciousness. Dhyana is the seventh limb of yoga. It has some beautiful benefits: helps with anxiety, anger, irritability and helps to release stress and calms down the mind. Samadhi Samadhi is the eighth and final limb. In yoga, Samadhi is considered to be the state in which individuals and the universe consciousness unite. It is a blissful form of total meditative absorption BACK TO WELLBEING https://www.yogawithin.com.au/ryoho-covid19-guide daily 0.75 2021-11-04 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1635384263417-DA7V4RTSNHY8T49V5O38/COVIDEbook_WellnessPerspective-1.jpg Ryoho COVID-19 Guide - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.yogawithin.com.au/heart-sutra daily 0.75 2021-10-28 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/1635384512007-T8I78999W7QM83T4W149/YW_Heart+Sutra_500x750px.jpg Heart Sutra - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.yogawithin.com.au/organic-brown-rice daily 0.75 2023-06-12 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/4816e18d-18aa-413d-855a-2dd6e3cb0096/Rice+B_1200x900px.jpg Organic brown rice - Organic brown rice Did you know brown rice is a great source of magnesium and Vit B6! COOKING TIME: 40 mins | SERVING: 4 Ingredients: 2 x cups brown rice 4 x cups water 1 x good pinch Olson sea salt Method: 1) Put brown rice in a sieve and give it a really good wash. 2) Put rice & water into a good size saucepan. Rice will expand. 3) Bring the rice to the boil for 10 mins. 4) Add salt, lower heat & pop lid on. 5) Simmer for another 30 minutes. 6) Turn the heat off & serve. I also use a rice cooker. https://www.yogawithin.com.au/breath-focus daily 0.75 2023-11-27 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/7acea068-2be8-43ef-8bcc-982d686b7bd1/YW_Susan+Meditating+on+Ocean+Rock_500x750px.jpg Breath focus - Breath focus Yoga is all about yoking the mind, body and spirit to become one. We move with our breath in yoga either on the inhalation or exhalation. The entire respiratory system working in harmony with our yoga practice. The breath draws nutrients into your body as you breath in and expels toxins as you breath out. As you breathe in, your whole diaphragm expands sideways creating more space for your lungs to expand. This in turn strengthens your breath and allows your mind to become stronger. PRANAYAMA (Breath Control) Practicing Pranayama simply means controlling your internal pranic energy. Apana is the elimination of the breath (the alternate action of pranayama). It is more important to focus on the out breath the exhaling. This is the letting go, the letting go of toxins in the body. We generally breathe in enough when we are well but never quite empty our lungs which is a sign of holding on. The meaning of Pranayama Prana is the breath of life. The internal energy of the breath. Pra is to breathe, to live. Ayama is the control of the breath. SAMAVRTTI (Rhythmic action) A slower, even breath to allow you to observe the irregularities of your breathing. Inhale for four counts & simply exhale for four counts. This breathing technique calms the mind & creates balance and stability in the mind and body. UJJAYI (Ocean Breath) As you keep your mouth tightly closed and your tongue to the roof of your mouth just above your top teeth you can hear the sound of the ocean in the back of your throat as you keep your Samavrtti (rhythmic breath). Ujjayi breathing tones our internal organs, helps our concentration, increases internal body heat and calms the mind. KUMBHAKA (Holding the breath) Kumbhaka is a practice of holding your breath. Breath in for the count of 6, hold your breath for four to six counts then exhale. You can build this breath practice up to the count of 10. 10 breaths in Hold for 10 10 breath out Eventually you will build towards an exhalation twice as long as your inhalation. The Kumbhaka practice strengthens the diaphragm, restores energy and cleanses the respiratory system. ANULOMA VILOMA (Alternative nostril breathing) ANULOMA Viloma purifies the energy channels. This is practiced through the right and left nostrils. Your prana is then stimulated and your heart rate is lowered & stress reduced. Begin with 5 or 6 cycles and build to 10. Start with 6 to 8 inhalations, holds & exhalations and build to 10. a) With your right hand, close off your left nostril and inhale through your right nostril. b) Hold your breath as you squeeze both nostrils. c)Release your thumb on your left nostril & exhale. KAPALABHATI (Skull shining breathing technique) Kapalabhati breathing is a rhythmic pumping action in the abdominal as you exhale. Begin with 2 rounds of 10 cycles and you can build from here. First of all fill your diaphragm with air, then push the air out quickly as an explosive exhale. You will automatically inhale. This is the 1st cycle completed. Kapalaphati strengthens the diaphragm, restores energy and cleanses the respiratory system. SITHALI (Cooling breath) To practice Sithali, curl your tongue and have the tongue protruding outside of the mouth. Inhale through your tongue, retain your breath, close your mouth and exhale through your nose. Sithali, cools the body on hot days bringing comfort. CHANDRA BHEDANA (Lunar Breath) Inhale through the left nostril & exhale through the right nostril for a minimum of 6 breath and a maximum of 10 minutes. This cooling breath helps to reduce pitta. Really good for people suffering from depression or mental health issues. It also really helps the digestion. BRAHMARI (Humming breath) The inhalation is the same as Ujjayi, during exhalation you hum like a bee. This vibration resonates in the head and the heart. Now try this cupping your ears to close them off. This enhances the whole effect by withdrawing one of your senses. Always do this practice from sitting. BACK TO WELLBEING https://www.yogawithin.com.au/magnesium-baths daily 0.75 2024-02-19 https://images.squarespace-cdn.com/content/v1/5fa5cc71a525f61345207cae/dfd7b7bc-087e-4de4-b318-3db3fe0bc4d3/Magnesium+Baths_Portrait.jpg