Gentle Yoga › Move into Calm › Women's Health › Gabriella Espinosa

Gabriella Espinosa

This gentle, all-levels hatha yoga class works with forward bends and pranayama (breath work) to cool the body and calm the busy mind. A perfect class to take as a middle of the day work-break, if the day is feeling overwhelming, or to gently calm at the end of the day. Gentle stretching is a wonderful way to destress and enhance feelings of safety in the body. Stretching triggers a host of physiological reactions including increased blood flow and oxygen to the muscles, hydrating surrounding connective tissue, releasing feel good chemicals such as endorphins and activating the parasympathetic nervous system - the rest and digest mode. Props needed: yoga mat, chair, blanket

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Gabriella Espinosa

This yoga class uses simple practices to resource and reset the nervous system using breath, sound, gentle movement and massage to stimulate the vagus nerve and encourage deep relaxation. Either follow the class in full or learn the practices which resonate with you to be done in your own time. The vagus nerve acts as a “super information highway” communicating between the brain and our body’s systems regulating our mood, digestion, heart rate and hormones. The vagus nerve balances our nervous system by switching on our parasympathetic 'rest and digest' mode and influences how we connect and feel safe with others. You will need a bolster, blanket, tennis ball and/or soft pilates ball. Gabriella uses a Yoga Tune Up Coregeous Ball.

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Gabriella Espinosa

This cooling and calming yoga class and breath practice soothes the nervous system and deeply relaxes the mind and body, suitable for anyone feeling overwhelm or the need to calm. But this class especially is a great menopause yoga class, providing relief to hot flushes, night sweats, irritability and sleeplessness. In addition to supported forward folds, gentle inversions and restorative poses, there is slow deep breathing and cooling pranayama practices. This sequence is recommended for anyone feeling overwhelmed or stressed, or anyone experiencing menopausal symptoms, especially if you are experiencing excessive heat in the body and to mitigate the effects of hot flushes, night sweats and irritability. A soothing practice to do in the evening before bed. You will need a chair, a bolster, two blankets and an eye pillow.

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Gabriella Espinosa

This embodiment practice is a wonderful way to enliven and energise the body on those days when you are feeling low in mood, brain fog, sluggish or have been sitting too long in front of a computer. Practice it every morning to awaken the body and mind or during the day when you experience a slump in energy. Give yourself some time to feel your body before and after the practice to notice the shift in energy and welcome a newfound sense of aliveness.

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