InYoga

🌟 Master Flying Pigeon Pose with Perfect Alignment 🌟⁠
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How to get into the pose step by step:⁠
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1️⃣ Tadasana: Stand tall, feet together. Centre yourself with deep breaths.⁠
2️⃣ Chair Pose: Bend knees and lower hips. Bring hands to the heart centre.⁠
3️⃣ Cross & Flex: Shift weight to left foot, cross right ankle over the left thigh, and flex the foot to protect the knee.⁠
4️⃣ Hinge Forward: Bend left knee, hinge at hips. Place hands shoulder-width apart on the floor.⁠
5️⃣ Create a Shelf: Bend elbows, and rest right shin on upper arms.⁠
6️⃣ Engage Core: Lean forward, and lift the left foot. Keep your core engaged and gaze forward.⁠
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🧘‍♀️ Alignment Tips:⁠
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Hips Level: Keep hips square and level.⁠
Straight Spine: Maintain a long spine from the tailbone to the crown.⁠
Elbow Position: Keep elbows over wrists for stability.⁠
Foot Flexion: Flex the lifted foot to protect the knee.⁠
Core: Very important to keep the core engaged⁠
Gaze: keep your gaze slightly forward for balance.⁠
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Practice this class with Rod in our online library. 👉 Follow the link in the comments
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Yoga Tips for Beginners!⁠
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1. Find a good Yoga teacher: Learn yoga from an experienced and qualified teacher. We have great experienced teachers at our studio, come and join us for a class.⁠
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2 Find a class suitable for beginners: A class that focuses on alignment is a good way to start. We offer aligned classes that are beginner-friendly.⁠
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3. Listen to your body's inner wisdom: Yoga is not about pushing yourself. Yoga is about finding balance and ease in the poses. Be aware of any injuries and limitations you have and modify the poses that don't feel right for your body, don't be shy to let the teacher know before the class if there is anything that can affect your yoga practice. Our experienced teachers can give you advice on how to modify your practice or you can book a private class with us.⁠
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4. Breathe: One of the most important parts of our practice is the breath, it can teach you to stay always at present and focus in your practice. Do your best always to keep the breath smooth and gentle; if there is tension in the breath is a sign that you need to slow down and rest. ⁠
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5. Don't compare yourself with others: Yoga is a personal practice. Look inward to your progress and appreciate the subtle progress of your practice.⁠
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If you are a beginner and have any questions send us a message. We would love to help you in your practice.⁠
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Yoga class sequencing has been Nicole's passion throughout her teaching career, and sharing her knowledge gained over 23+ years is a true privilege for her. ⁠
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Class planning can take up a lot of your valuable time, but with some tried and tested techniques and templates, you can be on your way to creating intelligent, purposeful and inspiring classes that your students will love, and keep coming back for! ⁠
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Also, we have two very special gifts for you:⁠
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1. You'll walk away from our training with 20 of Nicole's "done-for-you" yoga class sequences that you can modify, adjust and reshape as needed to suit your students.⁠
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2. If you book in before 31 July, you'll receive complimentary studio and online membership until the end of the year. This applies to bookings for ANY of our 50-hour teacher training modules!⁠
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Starting 8 Aug. To save your spot now 👉 follow the link in the comments

Celebrating our beautiful Sahara today! Happy Dogo Day from InYoga! 🐾⁠
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Meet Sahara, our four-legged mascot and furry guru. Sahara discovered yoga as a puppy and has been perfecting her downward dog for the last 7 years. She's always happy to demonstrate this in the studio if you ask her nicely!⁠
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As a rescue dog, Sahara’s journey hasn’t always been easy. But living with the yogis at InYoga has helped her become much calmer and more grounded. She has a special way of sharing yoga with everyone she meets. Give her some time and space, and she’ll shyly lick your hand. Once she gets to know you, Sahara will shower you with unconditional love, snuggle in for a cuddle, or choose someone’s yoga mat to snooze on.⁠
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Follow Sahara’s journey on Instagram and join us in celebrating the unconditional love and joy our furry friends bring to our lives. 🐶❤️⁠
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In the journey of a yoga teacher, a mentor empowers you to reach new heights, deepen your practice, and inspire your students in profound ways. Having a mentor can support you in so many ways:⁠
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🌞 Wisdom Passed Down: A mentor is a reservoir of knowledge and experience. Their insights and guidance can save you from unnecessary detours and inspire you with newfound perspectives.⁠
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🌞 Personalised Guidance: A mentor tailors their advice to your unique journey. They understand your strengths, your areas of growth, and your aspirations. This personalized guidance helps you navigate decisions, refine your teaching style, and bring out the best in yourself.⁠
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🌞 Building Connections: Mentorship often leads to lasting connections. Your mentor becomes a part of your network – someone you can turn to for advice, collaboration, and encouragement. These connections can open doors you might not have even known existed.⁠
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🌞 Cultivating Self-Reflection: A mentor helps you see yourself more clearly. They offer constructive feedback, helping you identify areas for improvement and growth. This self-awareness fosters continuous development and a commitment to being the best teacher you can be.⁠
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🌞 Nurturing Confidence: As a yoga teacher, confidence is key. A mentor provides reassurance during moments of doubt and celebrates your successes. Their belief in your potential boosts your self-assurance, enabling you to shine brightly in your role.⁠
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Embrace the opportunity to learn, evolve, and create a lasting impact with our 50-hour Teacher Mentoring Program🌟 with and . 👉 For more information visit www.inyoga.com.au/whats-on
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At InYoga we believe that your journey to greater well-being and vitality begins right here, right now. With our four pathways, we're here to support you in every step of your wellness adventure. 💫 Discover our pathway at inyoga.online:⁠
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Body: Move your body and feel good with our online classes offering different ways to move. These classes are suitable for all levels. Whether you're a seasoned yogi or just starting, our classes will help you remove tension, feel good, and boost your energy levels.⁠
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Mind: Discover the power of effortless meditation practices that bring you clarity, focus, creativity, and happiness. Calm your mind, balance your emotions, and gain the mental strength to tackle life's challenges with ease.⁠
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Energy: Supercharge your energy levels through specialized breathing and relaxation techniques. Learn to relax, improve your sleep, and increase your vitality for a more vibrant life. Say goodbye to stress and hello to revitalized energy!⁠
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Connection: Dive deeper into yogic wisdom that will empower your well-being, not just on the mat but also in your daily life. Refine your practice, energize your life, and gain a profound understanding of your mind, all while living with purpose.⁠
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With InYoga.Online, you can practice anywhere, anytime. Your journey towards feeling your best starts now. Join us in taking the first step towards a healthier, happier, and more connected you. 🌟 visit the link inyoga.online to start practising today!⁠
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Did you know that each 4-hour segment of your day is influenced by one of the doshas? Understanding these rhythms allows you to live in harmony with your inner and external energies. ⁠
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Vata Time (2:00 AM - 6:00 AM)⁠
Early morning Vata is the perfect time for meditation, prayer, and spiritual practices. Embrace this peaceful hour to connect with your inner self.⁠
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Kapha Time (6:00 AM - 10:00 AM)⁠
Kickstart your day before 6 AM to avoid the sluggishness that arrives with Kapha time. Engage in morning activities to invigorate your spirit. Keep breakfast light and spiced to maintain vitality.⁠
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Pitta Time (10:00 AM - 2:00 PM)⁠
As midday heat rises, embrace productivity during Pitta time. Steer clear of direct sun exposure if you're prone to Pitta imbalances. Relish a hearty lunch, as digestion is at its peak.⁠
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Vata Time (2:00 PM - 6:00 PM)⁠
Vata brings creativity and transition. Focus on creative endeavours during this period but create a calm, soothing environment to prevent agitation. This is a great time for meditation.⁠
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Kapha Time Returns (6:00 PM - 10:00 PM)⁠
As night falls, Kapha time returns. Wind down, enjoy a light dinner, and prepare for sleep. The heavy Kapha quality aids a peaceful night's rest.⁠
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Pitta Time of Night (10:00 PM - 2:00 AM)⁠
Sleep during this internal cleansing period, as the digestive force searches for sustenance if you're awake. Avoid late-night snacking for optimal rest.⁠
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By aligning with these natural rhythms, you can experience optimal health, balance, and peace of mind. Don't just observe the doshas; live in sync with their harmonious flow. ⁠
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Save this post and honour the wisdom of Ayurveda's daily dance. 🌿🙏💫 ⁠
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🎉 Happy Birthday to the amazing Rod Galbraith! 🎉⁠
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Today we celebrate the incredible journey and wisdom of Rod, co-founder of InYoga. Rod's dedication to translating the profound wisdom of yoga and meditation into an accessible format for modern people has profoundly impacted our community.⁠
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From his holistic approach to instinctive meditation, acknowledging the interrelated nature of well-being, to his devotion to the subtle arts of yoga, Rod’s teachings have guided countless students and teachers on their paths to self-discovery and inner peace.⁠
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We are deeply grateful to Rod for all he brings to InYoga, a community of mindfulness, well-being, and empowerment. Thank you, Rod, and we look forward to continuing to spread your wisdom, kindness, and passion.⁠
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Join us in wishing Rod a very happy birthday and share your favorite memories or lessons learned from his teachings in the comments below! 🙏🎂⁠
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Are you a dedicated yoga teacher craving a deeper impact, enhanced techniques, and stronger student connections? Discover our transformative "Advanced Teaching Skills" Yoga Teacher’s Mentoring program and elevate your yoga teaching! ⁠
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Join Nicole and Rod for our transformative "Advanced Teaching Skills" Yoga Teacher’s Mentoring program! With 37 combined years of teaching experience, Nicole and Rod will guide you through an in-depth, empowering journey to elevate your practice and refine your techniques.⁠
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📅 Save the date: Starting Thursday 26 Sep.⁠
- 4 days of in-person training⁠
- Supporting online content available four weeks prior⁠
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Don't miss this opportunity to elevate your teaching, refine your techniques, and thrive in a nurturing community. ⁠
Enrol now and save with our Early Bird sale (ends 26 July)⁠
👉 link in the comments
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Social Media Posts on the Gunas⁠
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Exploring the Gunas: The Three Qualities of Nature 🌀⁠
The gunas are three fundamental qualities that are present in all things:⁠
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1. Sattva (Purity, Harmony)⁠
- Represents clarity, balance, and light.⁠
- Brings peace, wisdom, and understanding.⁠
- When dominant, we feel calm, focused, and content.⁠
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2. Rajas (Activity, Passion)⁠
- Represents energy, action, and change.⁠
- Drives ambition, movement, and desire.⁠
- When dominant, we feel restless, driven, and sometimes agitated.⁠
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3. Tamas (Inertia, Darkness)⁠
- Represents stillness, lethargy, and ignorance.⁠
- Brings heaviness, confusion, and resistance.⁠
- When dominant, we feel sluggish, depressed, and stuck.⁠
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By recognizing which guna is predominant in us at any given time, we can take steps to bring harmony.⁠
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🧘‍♀️ Balancing the Gunas in Our Practice:⁠
- Increase Sattva: Engage in activities that bring peace and clarity, such as meditation, mindful eating, and spending time in nature.⁠
- Manage Rajas: Channel energy through constructive actions like dynamic yoga practices, creative pursuits, and balanced work routines.⁠
- Reduce Tamas: Avoid activities that lead to lethargy, such as overeating, excessive screen time, and negative thinking. Incorporate more movement, light, and uplifting experiences into your day.⁠
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By cultivating a sattvic lifestyle, we can experience greater harmony, joy, and clarity both on and off the mat.⁠
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✨ Save this post to be reminded how to balance the gunas.⁠
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🌟 Meet Our Amazing Teacher, Sarah Moore! 🌟⁠
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Sarah Moore is a specialist trainer in pre and post-natal yoga. She believes being pregnant is experiencing yoga in action. A skilled yoga teacher can open women up to the wonder of the human body, teaching from a passionate and nurturing place.⁠
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Join Sarah for our next Pre and Post-Natal Teacher Training, starting on August 28th! 🌸✨⁠
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Click the link in the comments for more information and to secure your spot. Don't miss out on this incredible opportunity to learn from one of the best!⁠
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Pre & Post Natal Teacher Training
Do you want to learn how to teach pregnancy yoga and support women in the incredible 9 months creating life and teaching resilience and strenght to new mums? Join Sarah Moore for an in-depth course in the specialised world of teaching prenatal and postnatal yoga!⁠
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About the Course:⁠
This 50-hour yoga teacher training is packed with knowledge from Sarah, a prenatal yoga teacher with over 16 years of teaching experience. Sarah, who has two children and a background in early childhood teaching, aims to inspire and support teachers on their prenatal yoga-teaching journey.⁠
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What You Will Learn:⁠
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- Anatomy and physiology of the pregnant body⁠
- The yoga practices that support each trimester⁠
- What happens during labour, and how we can prepare the body with yoga⁠
- Prenatal complications and postnatal depression support⁠
- Aligning yogic principles of Koshas and Gunas to a prenatal practice⁠
- Yoga therapy and how we can support changes in the body⁠
- Parenting support⁠
- A breakdown of the first 12 months of early childhood development⁠
- How to teach 'Mums and Bubs' yoga⁠
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Course Details:⁠
📅 Starting on 28 August⁠
👉 Save your spot now! Link in the comments.
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Simple Practice for Deep Relaxation!⁠
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Nourish your body and soul with a gentle Yin yoga practice. Scroll the images for poses:⁠
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1. Child's Pose: Begin on your hands and knees, then lower your hips back towards your heels as you extend your arms forward. Rest your forehead on the mat and surrender to the pose, allowing your spine to lengthen and your breath to soften.⁠
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2. Dragon Pose: Step one foot forward into a lunge position, lowering your back knee to the ground. Sink your hips down and forward, feeling a deep stretch in the hip flexors and groin. Hold and breathe deeply, then switch sides.⁠
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3. Butterfly Pose: Sit on the mat with the soles of your feet together and knees apart. Gently fold forward from the hips, allowing your spine to round and your head to relax towards your feet. Feel a gentle stretch in the hips and inner thighs.⁠
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4. Caterpillar Pose: Extend your legs straight out in front of you and fold forward from the hips, reaching towards your feet. Keep your spine long and breathe deeply as you surrender into the pose, releasing tension in the hamstrings and lower back.⁠
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5 . Reclining Twist: Lie on your back with your arms extended out to the sides in a T-shape. Draw one knee into your chest and gently guide it across your body towards the opposite side, keeping both shoulders grounded. Hold and breathe deeply, then switch sides.⁠
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End with Savasana: Lie on your back with your arms and legs comfortably extended, palms facing up. Close your eyes and allow your entire body to relax into the mat, releasing any remaining tension. Rest here for several minutes, soaking in the benefits of your practice.⁠
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Join us on our online platform to explore more Yin yoga sequences like this one. 👉 visit inyoga.online to access a variety of practices designed to help you unwind, restore, and reconnect with yourself. ⁠
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"Nature doesn't hurry, yet everything is accomplished." 🌿✨ - Lao Tzu⁠
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Let this quote remind us to trust the process and move with the flow of life. Slow down, breathe, and appreciate the journey. Everything will fall into place in its own time. 💚⁠
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If you know someone who needs this reminder, share it with them and spread the calm. 🙏⁠
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Discover the ancient practice of mudras— Gestures that channel energy and promote physical, mental, emotional, and spiritual well-being. These simple yet powerful tools can transform your meditation and yoga practice. Here are four mudras to get you started:⁠
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1. Gyan Mudra⁠
Benefits: Enhances concentration and memory, promotes calm and relaxation.⁠
How to: Touch the tip of your index finger to the tip of your thumb, palms facing up, while keeping the other three fingers straight.⁠
Try it in meditation when sitting on the ground crossed-legged. ⁠
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2. Chin Mudra⁠
Benefits: Promotes mental clarity and openness, balances energy.⁠
How to: Place the tip of your thumb and index finger together, palms facing down, with the remaining fingers extended.⁠
Perfect for meditations where you are sitting in a chair. ⁠
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3. Anjali Mudra⁠
Benefits: Cultivates gratitude and inner peace, and centres the mind.⁠
How to: Press the palms together in front of the heart, fingers pointing upwards.⁠
Bring your palms together at your heart and breathe deeply. ⁠
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4. Dhyana Mudra⁠
Benefits: Deepens meditation, and enhances concentration and mindfulness.⁠
How to: Place your right hand on top of your left hand, palms facing up, with thumbs lightly touching.⁠
Hold it during your next meditation for a deeper experience. ⁠
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Do you want to dive deeper into the world of mudras? Follow the link in the comments to experience a guided mudra practice with Rod in our online library. ⁠
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🌿✨ GET BACK TO NATURE WITH US! ✨🌿⁠
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Escape the hustle and bustle of city life and embark on a transformative journey with InYoga co-owners and leading Sydney yoga teachers, Nicole Walsh & Rod Galbraith. Join us for a 2-night yoga retreat that will indulge your senses and nourish every level of your being.⁠
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Retreat with us in our private sanctuary, a cosy haven nestled on the edge of Bouddi National Park and Little Beach. Here, surrounded by nature, decompress from life's obligations and to-do lists.⁠
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🧘‍♂️ Enjoy daily yoga and meditation⁠
🌳 Explore with bush walks and beach swims⁠
🧠 Engage in wellness workshops bringing ancient yogic wisdom to life⁠
🍽️ Savor healthy, seasonal organic Ayurvedic meals prepared with love⁠
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Come away inspired, rejuvenate your mind and body, and fill your yogic cup!⁠
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🗓️ Retreats coming up: 21 - 23 Jun & 26 - 28 July⁠
👉 Want to know more? Link in comments
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Discover the ancient practice of mudras— Gestures that channel energy and promote physical, mental, emotional, and spiritual well-being. These simple yet powerful tools can transform your meditation and yoga practice. Here are four mudras to get you started:⁠
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1. Gyan Mudra⁠
Benefits: Enhances concentration and memory, promotes calm and relaxation.⁠
How to: Touch the tip of your index finger to the tip of your thumb, palms facing up, while keeping the other three fingers straight.⁠
Try it in meditation when sitting on the ground crossed-legged. ⁠
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2. Chin Mudra⁠
Benefits: Promotes mental clarity and openness, balances energy.⁠
How to: Place the tip of your thumb and index finger together, palms facing down, with the remaining fingers extended.⁠
Perfect for meditations where you are sitting in a chair.
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3. Anjali Mudra⁠
Benefits: Cultivates gratitude and inner peace, and centres the mind.⁠
How to: Press the palms together in front of the heart, fingers pointing upwards.⁠
Bring your palms together at your heart and breathe deeply.
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4. Dhyana Mudra⁠
Benefits: Deepens meditation, and enhances concentration and mindfulness.⁠
How to: Place your right hand on top of your left hand, palms facing up, with thumbs lightly touching.⁠
Hold it during your next meditation for a deeper experience.
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Do you want to dive deeper into the world of mudras? Follow the link 👉 https://inyoga.online/videos/connection-through-mudra to experience a guided mudra practice with Rod in our online library. ⁠
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Celebrating Success! 🌟 ⁠
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Our recent yoga teacher trainees graduated just a couple of weeks ago and are already sharing their passion in their communities!⁠
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This could be you too! Ready to take the next step in your yoga journey? Contact us today! 🙏 visit https://inyoga.com.au/event/inyoga-teacher-training-200hr-august-2024 for more info.⁠
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Early bird pricing ends this Friday 14 June! ⁠
Training starts on 14 August 2024⁠
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🎉 Happy Birthday to our incredible yoga teacher, Taylor! 🎉

We want to take this opportunity to celebrate his Yoga journey and how inspiring it is! Seeking to dissolve physical and mental blocks, Taylor discovered the transformative power of yoga, which healed his body and opened doors to feelings of power, and strength.

His fun-loving spirit and light-hearted approach make every class he teaches engaging, while he gently encourages everyone to find deeper awareness within.

As Taylor himself says, “Teaching yoga has been an anchor to learning more about myself, and to understanding that everything I seek is already inside me. This has in turn enriched my capacity to offer more back to my students. Something I am very grateful for!”

Today, we celebrate Taylor and the positive impact he has had on all of us. Here's to many more years of growth, teaching, and inspiration!

Happy Birthday! 🎂🙏✨

🎉 Let's celebrate Taylor by leaving a message in the comments! Share your birthday wishes, your favourite memories from his classes, or how he's inspired you.

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Men's Health Week: Embrace Yoga for Vitality and Strength 💪⁠
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Gentlemen, it's Men's Health Week—a perfect time to focus on your well-being and boost your vitality. Incorporating yoga into your routine can enhance your physical and mental health, building strength, increasing flexibility, and reducing stress. Ready to feel more energized and balanced? Here are five yoga poses that offer great benefits:⁠
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1. Warrior II (Virabhadrasana II)⁠
Why It's Good: Warrior II strengthens the legs, glutes, and core while improving stamina and concentration. It also opens the hips and chest.⁠
Hold for 30 seconds on each side and feel the stability. "⁠
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2. Crow Pose (Bakasana)⁠
Why It's Good: Crow Pose strengthens the arms, wrists, and core, enhancing balance and concentration. It’s great for building upper body strength and finding focus.⁠
Can you hold it for 10 seconds? ⁠
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3. Half Moon Pose (Ardha Chandrasana)⁠
Why It's Good: Half Moon Pose improves balance and coordination while strengthening the legs and core. It also stretches the hamstrings and opens the chest.⁠
Hold for 30 seconds on each side. ⁠
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4. Upward-Facing Dog (Urdhva Mukha Svanasana)⁠
Why It's Good: Upward-Facing Dog opens the chest and shoulders, strengthens the arms and wrists, and invigorates the spine.⁠
Hold for 30 seconds and feel the lift. ⁠
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Incorporate these yoga poses into your routine to see the benefits firsthand. Save this post to keep these tips handy!⁠
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KOSHAS (Layers of the self)⁠
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Yoga speaks of five different layers of our being and by cultivating awareness of these different layers, we gain insight into our inner world. Yoga practices bring the five koshas—body, breath, mind, wisdom, and spirit into harmony so we can live life at our full potential! The koshas can be compared to the layers of an onion - The physical body is the outermost layer and most tangible layer of the koshas. The deeper layers include the emotional and mental, and at the deepest layer of one’s consciousness is the bliss sheath, which is said to contain our true nature, pure consciousness itself. ⁠
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In our yoga classes, we guide you to explore the koshas so you can be more aware of your thoughts and feelings, and experience the relationship between the physical, emotional and mental layers to bring them into balance. We guide you to discover the power of self-inquiry and experience the journey through the different layers of your experience to find your centre and better navigate your inner self.⁠
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We invite you to dive deep into all your layers in our classes Join us for a class today at www.inyoga.com.au