Anapanasati Mindfulness Yoga

Please send me a message if you'd like to join! :)

Today, take a moment to reconnect with your true self by practicing a simple mindfulness exercise: Close your eyes, take a deep breath, and visualize yourself letting go of anything that no longer serves you. Imagine the weight lifting off your shoulders as you embrace your authentic self, shining in your true colors. 🧘‍♀️

Want to dive deeper into this journey of renewal and self-celebration? Join us for a transformative weekend retreat, nestled in a peaceful mountain cottage with breathtaking ocean views. This is your sanctuary to truly reconnect and rejuvenate. Find out more at the retreat! 🌿

🔗 In comment.

Reclaim Your Feminine Energy: Why It’s Important & How to Do It

Tapping into your feminine energy is essential for connecting with your body, emotions, and intuition. In a world that often prioritizes productivity over presence, embracing this energy allows you to slow down, listen to yourself, and truly feel. It’s about nurturing your inner world and finding balance in a fast-paced life.

Why it’s important:
When you reclaim your feminine energy, you open up a space for deeper self-awareness and intuition. It helps you to feel more aligned with your true self, more connected to your emotions, and more in tune with the rhythms of your body. This energy is also about receiving—allowing yourself to be open to the beauty, love, and support that surrounds you.

Here are some ways to dip into your feminine energy:

✨ Dance in front of the mirror & practice affirmations
Let the music move you. Dancing helps you connect with your body, while affirmations remind you of your inherent power and beauty.

✨ Receive compliments
Instead of brushing them off, fully accept and embrace them. Allow yourself to receive without guilt.

✨ Move your hips & soften your belly
Practice deep belly breathing. This encourages relaxation and reconnects you with your body's natural rhythms.

✨ Self-care rituals
Journal, meditate, go for a walk, wear something that makes you feel beautiful, and spend time with other women who uplift you.

✨ Indulge in pleasure
Engage in activities that bring you joy and satisfaction, whether it’s savoring a delicious meal, taking a long bath, or creating something beautiful.

✨ Focus on play
Let your inner child out! Whether it’s through art, play, or spontaneous adventures, playfulness is a powerful way to reconnect with your feminine energy.

Did you know that fascia not only wraps around our muscles but also encases all the organs in our body?

I gained a deeper understanding of fascia while studying Yin Yoga. One of the many benefits of fascia is its ability to help increase flexibility. It also plays a crucial role in both physical and emotional healing, which is why we use it in practices like craniosacral therapy and myo-yin. Fascia is also significant in regular yoga, as many yoga poses and stretches help maintain the health and flexibility of this connective tissue.

But what exactly is fascia and what does it do? Fascia is a sheath of stringy connective tissue, made mostly of collagen, that wraps around and supports every structure in your body. It’s a system of silvery-white connective tissues covering and interpenetrating every muscle, bone, nerve, artery, vein, and all internal organs, including the heart, brain, lungs, and spinal cord. Imagine a huge spider web where each point is connected to the rest of the body. Beyond protecting and keeping our body healthy, fascia has seven key functions:

1. Forms connective tissues
2. Reacts to trauma
3. Acts as a communication system
4. Stores fluids
5. Serves as an efficient delivery system
6. Transfers energy
7. Provides long-term storage

Would you like to learn more about the functions of fascia and what happens when there are issues within this intricate system?

Hey everyone! 🌟 Lately, I’ve been caught between listening to my logical brain and trusting that gut feeling. You know those moments, right? It’s like deciding between what makes sense on paper and what feels right deep down inside.

What Exactly is Intuition?
It’s that inner nudge, that instinctive knowing that guides us towards what feels authentically us, even if it’s not the most logical choice.

Why Should You Listen to Your Intuition?
Because it’s your inner compass, steering you towards decisions that resonate with your true self. Trusting your intuition means honoring what feels genuinely right for you, even when it challenges the rational mind.

How Can You Tune into Your Intuition?

Take Quiet Time: Whether it’s a walk, meditation, or just a few moments of stillness, give yourself space to let your intuition speak louder than the noise.

Body Signals: Pay attention to how your body reacts. Sometimes, it’s a calm feeling or a subtle unease. Your body often senses things your mind hasn’t quite caught up to yet.

Follow Your Bliss: Notice what brings you joy and excitement. Your intuition often nudges you towards experiences and choices that light up your soul.

Start Small: Practice trusting your intuition in everyday choices. The more you listen, the clearer it becomes over time.

Your intuition is like having a trusted friend inside you, guiding you towards a life that feels genuinely fulfilling. 🌟💬

Have you ever followed your intuition over your logic? Share your stories—I’d love to hear how you navigate this dance in your own life! Let’s chat about it. ✨

🌟Did You Know? 90% of Health Problems Are Caused by Stress 🌟
Chronic stress can lead to a wide range of health issues, including headaches, digestive disorders, insomnia, anxiety, depression, and weakened immune function. Over time, the constant state of high alert can cause deeply held tension in the body, leading to chronic pain and other serious health conditions.
Here are 3 powerful tools to help you balance your stress:
1. Mindfulness

Practicing mindfulness can significantly reduce stress and promote relaxation. One effective way to practice mindfulness is through breathing techniques:
Three-Part Breathing: Focus on filling the lower abdomen, followed by the ribs, then the chest. Imagine a wave rolling through your body in rhythm with your breathing. Set a timer for a few minutes and focus on your breath. When distractions arise, gently bring your awareness back to the breath.
2. Yoga

Incorporating yoga into your routine can help manage stress and improve overall well-being. Try this stress-relieving asana:
This pose reverses blood circulation and induces relaxation, calming the brain into a state of being without thoughts.

Legs Up the Wall Pose (Viparita Karani):

Sit with one side of your body against a wall.
Lie onto your back and extend your legs up against the wall, feet either together or hip-width apart.
Relax your arms at your sides, palms turned up.
Hold for one to five minutes.
3. Craniosacral Balancing

Craniosacral Balancing (CSB) is a gentle, non-invasive technique that focuses on balancing the craniosacral system (bones, nerves, fluids, and connective tissues of the skull and spinal cord). Practitioners use light touch to release tension and promote healing. Benefits include:
Stress Relief: Calms the nervous system, reducing stress and promoting relaxation.
Pain Management: Alleviates chronic pain conditions such as migraines, back pain, and fibromyalgia.
Improved Immune Function: Supports the immune system by reducing stress.
Emotional Wellness: Helps release stored emotions and improve emotional well-being.
Better Sleep: Promotes relaxation and deeper sleep.
Who Can Benefit?

CSB, mindfulness, and yoga can help with migraines, back and

Do you wish to become more attuned to your feminine energy? Imagine immersing yourself in the peaceful and delightful countryside of Valencia's mountain region this autumn, surrounded by the warmth and support of other women. Together, we'll create a safe and nurturing space where you can freely express yourself without judgment, release past traumas, and discover new strength. This retreat is all about sisterhood, connection, and the transformative power of being your authentic self.
Join us from October 25-27, 2024, for a transformative women's retreat. Over this weekend, you'll enjoy somatic movement, yoga, meditation, and playful exploration of feminine archetypes. Nourish your body with plant-based meals, dance ecstatically, and relax in serene sea-view accommodations.

📅 Dates: October 25-27, 2024
📍 Location: Benifairó de la Valldigna (about 50 min from Valencia) 💶
Price: From only €324 (includes 2 nights in a mountain cottage, full-board, all group workshops, yoga, and mindfulness sessions)

Rediscover your authentic self and embrace a renewed sense of well-being. 🌸✨

Link in comment or check bio.

Yours,

Carla (sexologist and somatic therapist) & Kerstin (yoga, mindfulness coach & holistic therapist)

During my last session, the patient experienced a powerful emotional release. It's amazing how this non-invasive treatment allows you to heal what you're ready to heal. In today's fast-paced world, everyone seeks quick fixes, but our "inner physician" knows best when you're ready to work through certain processes. Healing can take time, and often it's due to fear. Sometimes, we're so accustomed to pain or discomfort that we prefer the familiar over seeking a solution.

How to use Mindfulness and Somatic for your Well-Being

Mindfulness is the practice of being fully present and engaged in the moment, aware of your thoughts, feelings, and sensations without judgment. It’s about observing your experiences with a sense of curiosity and openness. Rooted in ancient meditation traditions, mindfulness has gained significant popularity in modern psychology and wellness practices for its numerous benefits.

Mindfulness benefits:

Stress Reduction
Improved Focus
Emotional Regulation
Better Relationships

Somatic Experiencing (SE) is a therapeutic approach developed by Dr. Peter Levine to address and heal trauma. SE focuses on the body’s sensations and aims to release the stored energy from traumatic events, helping individuals restore their sense of safety and equilibrium.

How Somatic Experiencing Works:

Body Awareness: SE practitioners guide individuals to become aware of physical sensations and bodily responses, particularly those related to stress and trauma.

Discharge of Energy: Through gentle guidance, individuals learn to discharge the residual energy stored in the nervous system due to traumatic experiences.

Renegotiation: Instead of reliving the trauma, SE helps individuals renegotiate their responses to past events, leading to a sense of completion and relief.

Integration: The process involves integrating the newfound sense of safety and stability into everyday life, promoting long-term healing and resilience.

Benefits of Somatic Experiencing:

Trauma Healing
Enhanced Resilience
Improved Emotional Regulation
Physical Health

Integrating mindfulness and somatic experiencing offers a comprehensive approach to healing and well-being. Mindfulness enhances body awareness, making it easier to identify and work with physical sensations in SE. Together, these practices promote a holistic sense of well-being, addressing both the mind and body.

Want to learn more about how to become more aware of your body & emotions? Join us tomorrow at 7 pm https://www.facebook.com/share/hY8rhxg1gDqWEDMM/

Another retreat with amazing human beings came to an end! Big thanks as well to and .pisa.5 for making this past days very special! 🙏🪷🥰

🌟 Affirmations: Empowerment or Harm? 🤔

Recently, a friend raised a thought-provoking question: Can affirmations be harmful? It got me reflecting on their purpose. Affirmations, rooted in autosuggestion, hold power when we genuinely believe in them. But for some, especially those battling low self-esteem or mental health challenges, they may backfire.

So, how can we harness affirmations effectively?

🔹 Write Your Own Affirmations: Use "I am," "I have," or "I can" statements to empower yourself.

🔹 Be Specific: Concrete affirmations pack a punch. Instead of vague statements, be precise about what you want to manifest.

🔹 Infuse Emotion: Let your affirmations resonate by adding emotion. Feel the power of your words.

🔹 Keep It Short: Concise affirmations are easier to remember and integrate into daily life.

🔹 Repeat Regularly: Consistency breeds belief. Make affirmations a daily ritual.

Remember, believability is key. Start with what feels attainable and grow from there. And if you're ever feeling stuck, remember: self-exploration, goal-setting, mindfulness, and seeking support are all valid paths to growth.

Let's empower ourselves together! 💪✨

Schedule for April. 1:1 Yoga, breath work as well as mindfulness coaching available on request. Send me a message for price and availability. :)

New schedule for April. :)

So excited about the new Yoga shala at the next retreat 🥰. Gabriele Pisani, Marisa and me helped a bit with the painting. The place is already really stunning but Victor Bass keeps impressing me with all the improvements he's been doing in the past years. ❤️ True magical place! 🪷

🌟 Keep Shining Your Light 🌟

In a world filled with negativity, be the beacon of positivity! ✨ Instead of reflecting complaints, radiate light and uplift those around you. Here are five simple ways to keep your light shining, even in challenging times:

1️⃣ Listen to your inner voice. Take a moment to ask yourself what you need to feel better, and then honor that need. Whether it's a piece of chocolate, a walk, a (self-)hug or some music, prioritize self-care.

2️⃣ Move your body. Physical activity is a powerful mood booster. Stretch, go for a walk, or simply stand up and acknowledge the needs of your body.

3️⃣ Share a story. Reflect on your experiences as a teacher and share a story that inspired you or taught you something valuable. Your wisdom can brighten someone else's day.

4️⃣ Ask for help. Don't be afraid to seek guidance when you need it. Reach out to a coach or therapist who can support you through challenges.

5️⃣ Give a compliment. Spread positivity by acknowledging the strengths and accomplishments of others. And don't forget to give yourself credit too!

Choose light, spread joy, and watch as your positivity transforms the world around you. 💫

Picture by

Recently I've been going through a lot of changes. Questioning who I am and who I really want to be. It may feel safe to have certain beliefs, behaviors, the way we dress or our hairstyle but it can be so freeing to step out of our comfort zone and reinvent ourselves. And sometimes even small changes like me wearing white (which I usually don't like) at a photoshoot, can help to embrace us fully.
Ask yourself who do I want to be today? How do I want to feel? And it's completely fine if this changes over time! There is nothing constant in life - except change! How about trying something new today? 🪷

Picture by talented ❤️

Let's celebrate international women's day together with a free online yin yoga class this Friday 5.30 PM. :-)

Class Schedule 4.3.-10.3.

Celebrate women's day with me and join a free Yin yoga online class this Friday 5.30-6.30 pm!

Please register via DM or Whatsapp +49176/ 821 31 683

Tree pose does not only help you to improve your balance - it also elevates confidence and nurtures a deeper sense of self-worth. Standing tall with grace and alignment, whether in a variation or harmonizing effortlessly on one foot, the alignment alone expands the heart, aligns the spirit, and uplifts your inner essence.

In the gentle hush of inner exploration, silence whispers truth that the world's clamor cannot drown.

Find a quiet and comfortable space where you won't be disturbed.
Sit or lie down in a relaxed position.
Close your eyes and take a few deep breaths to center yourself.
Focus on your breath as it flows in and out of your body. Notice the sensation of each inhale and exhale.
As thoughts arise, acknowledge them without judgment and gently guide your focus back to your breath.
Allow yourself to sink deeper into the stillness within you, letting go of external distractions.
Stay in this state of quiet reflection for a few minutes, simply being present with yourself.
When you're ready, slowly bring your awareness back to your surroundings and gently open your eyes.
Take a moment to notice how you feel after this brief period of inner quiet.
This exercise can help you cultivate a sense of inner peace and mindfulness by tuning into the power of silence and connecting with your inner self.

Yoga schedule for 26.3.-3.3. Please sign up via DM or Whatsapp! :)
Classes in Turia park 6€
Classes in creative studio 8€

🌿 Entfliehe dem Alltag und finde deine innere Ruhe! 🏞️ Verbringe eine unvergessliche Zeit im idyllischen Hinterland von Valencia, umgeben von atemberaubender Natur und purer Gelassenheit. 🌳 Genieße tägliches Yoga, Meditation und Achtsamkeitsübungen in einem gemütlichen Mountain Cottage mit herrlichem Blick auf die umliegende Landschaft. 🧘‍♀️🌿 Nur noch wenige Plätze verfügbar – sichere dir jetzt deinen Frühbucherrabatt bis zum 29. Februar! ✨

🌿 Entfliehe dem Alltag und finde deine innere Ruhe! 🏞️ Verbringe eine unvergessliche Zeit im idyllischen Hinterland von Valencia, umgeben von atemberaubender Natur und purer Gelassenheit. 🌳 Genieße tägliches Yoga, Meditation und Achtsamkeitsübungen in einem gemütlichen Mountain Cottage mit herrlichem Blick auf die umliegende Landschaft. 🧘‍♀️🌿 Nur noch wenige Plätze verfügbar – sichere dir jetzt deinen Frühbucherrabatt bis zum 29. Februar! ✨

Happy to be a guest teacher at the upcoming urban retreat in Valencia .vlc from 11th until 15th of April. 😍 More info at https://www.portraitguesthouse.com/yogaretreat

When was the last time you took your time to watch the sunset?

Join me for a mindful yoga session in the park. Classes are beginner friendly with longer holds in order to deepen the pose. This will help you to feel your body and get in touch with your "monkey" mind. Allowing yourself to find some release for your body and mind.

Start your week relaxed! Ear acupuncture and guided breath work can help you with stress, anxiety and insomnia.